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August 18

Run
  • 1h 40m
  • 8.00 miles
  • 12m 30s /Mi

Ouch! Dime fall down.

I ran from my place up past Lions Head rock. The first 4 miles took me 1:01:30! Climbing from 7900 feet to 10,500 feet.

Anyway, on the way down I was daydreaming about how I was going to be faster than at last year's Hood to Coast Relay and I guess I wasn't paying attention cuz, I fell hard on a steep rocky section and landed on my vervenerve near my hip and it hurts like hell and I'm limping. I also cut the heck out of my finger and dripped blood the whole way home, not to mention I re-skinned my knee for the 3rd time this summer.

Still a good run. I hope I recover quickly.

August 16

Bike
  • 57m 30s
  • 17.25 miles
  • 18.00 Mi/hr

Went to Denver to coach/run and then ride but the weather sucked so I drove back to Vail... the sun poked out for a bit so I rode the fixie on Frontage road for a bit.

Run
  • 1h 31m 05s
  • 11.42 miles
  • 07m 58s /Mi

Ran with one of my fast athlete's @ F4, Kari, who is trying to win The Moab Other Half Marathon in October... I'm setting her up on the Dime "A" plan to hit 1:25 or so. Heaven help her!

August 15

Run
  • 1h 13m
  • 5.75 miles
  • 12m 42s /Mi

Trail run with my dear dog, Ramone... He ran off the trail and when I found him he was rolling around in an old dear carcass and in complete ecstasy!
GROSS!
Needless, to say, when we got home, he got a bath outside with the the cold hose water and cheap human shampoo!

August 14

Bike
  • 5h 07m
  • 84.00 miles
  • 16.42 Mi/hr

Copper Triangle: Sun, Wind, Rain, Mud, Hot, Cold... Beat me up pretty good

August 13

Run
  • 1h 00m
  • 8.00 miles
  • 07m 30s /Mi

Ran track with my buddies, Rachel and Greg...

800m @ 2:40
1600m @ 5:40
1600m @ 5:44
800m @ 2:41
1600 @ 5:42

a few miles of warm ups/cool downs

I noticed something today... Even though I was slower by a bit in my swim this year compared to last year, I was 41 spots faster overall. Considering the field gets stronger every year, I suppose the swim might have been long after all.

August 12

Race Report is up! Dick Dime's 5430 Half Iron Distance Nutrition Plan. Breakfast: 1 package (2) Cinnamon and Brown Sugar Pop Tarts 1 7-11 gut wrench coffee 1 Red Bull Energy Drink - consumed in porta-potty line 30 minutes prior to race start On the bike: 1 Coffee flavored energy gel at the 10 mile mark of the run 1.5 bags of Cliff shot blocks (I dropped half of a bag) 1 full aero bottle of Gatorade 1/2 aero bottle of Gatorade Endurance (supplied by aide station) Not used: I did intend to eat a 2nd gel, but forgot to. On the Run: 3/4 bottle of Gatorade. Upon leaving transition I grabbed a bottle of Gatorade and sipped off it until I got sick of it. 5 or 6 sips of water - after I chucked the Gatorade, I began grabbing Dixie cups of water at each aid station, and then dumping the rest on my head. Post Race: Some watermelon, some bananas, some oranges and about 6 or 7 beers and later two margs at the Rio where I also had some fish tacos.
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DickDime's Training Log


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