Bike
  • 1h 03m 24s
  • 20.50 miles
  • 19.40 Mi/hr

Easy Spin this morning to East Vail and back.

Run
  • 40m
  • 5.00 miles
  • 08m /Mi

A little tight and tired today off of my big brick, but I made it to track with Rachel and Greg and managed to do about half of the workout.

My bruised thigh hurt but I was able to run through it pretty well which gives me confidence for hood to coast.

1.25 warm-up
1x800: 2:44
1x1600: 5:39
1x800: 2:38
1x1600: 5:42

did some easy jogging of about 800 between each interval

Bike
  • 4h 55m
  • 80.00 miles
  • 16.27 Mi/hr

YAY! I hit my 4K on the bike today!

The old Copper Triangle! I don't know why I always go in the same counter clock-wise direction because I always end up riding into huge headwinds on the way home... People say that this is the harder direction - it is the only way that I have ever gone. The worst part is between Leadville and Freemont Pass; the terrain appears to be downhill but I can only manage about 13 mph for much of that stretch! Anyway, who's complaining... It was absolutely gorgeous out there today. My bruised hip hurt some but I think the riding helped loosen it up a bit

About 5 or 6 thousand feet of climbing

Run
  • 45m
  • 5.00 miles
  • 09m /Mi

Brick off the bike. Ran a trail with Ramone. The little rascal ran through every nasty/swampy puddle he could find. It was hot and he thought that the skanky water would do in a bind too. The worst part was, he made a bath tub out of it.

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.

Photobucket
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 59s /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!

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!

DickDime's Training Log


 August 2008 
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