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View albumDestination: Sin City!
August 11
August 10
- 40m
- 5.25 miles
- 07m 37s /Mi
Man, what a run! It was raining on the way home so I didn't think it was gonna happen. It cleared up but by that point I had convinced myself I didn't want to do it. Realizing if I did I'd have the monring to sleep in. Off to the track I went. Plan called for 4 880's at 10 k pace. After an 8:30 w/u mile my splits went like this:
m2- 7:15
m3- 7:22
m4- 7:28
m5- 7:25
The thing about intervals is they hurt just enuff to remind you of what race day is going to feel like. This run puts in a great frame of mind ! PSYCHED!!!!
- 40m
- 2350.00 yards
- 01m 42s /100 yards
Conitinous free - a decent swim. A little tired from last night's brick and a lousy night's sleep (woke at 4 am , fell asleep 5 minutes b4 the alarm went off, HATE that!). Im ok. w/ this pace tho. I can go all day and historically I'm faster in ow (also hoping it's wetsuit legal).
Some residual soreness in my knee. Plan calls for a 40 min interval run tonight. Gonna go to the track and play it by ear, if my knee doesn't feel right I'll stop, I swear. Also gonna rest tomorrow and switch my 70 min run to sunday. That will set me up better anyway for what my plan calls for next week: Mon & Fri rest, light w/o's Tu,Wed,Th,Sat. I am so ready for TIMBERMAN!!!
August 9
- 1h 22m 13s
- 24.15 miles
- 17.62 Mi/hr
Last Brick! Beautiful nite for a ride unfortunately I ran out of daylight and had to cut it a little short. Felt good tho.
- 14m 49s
- 1.80 miles
- 08m 14s /Mi
Not a great run. Right calf was a little tight out of the shoot. Loosened up afer 1/2 mile tho. Near the end the inside of my right knee felt a little funny. I slowed up and called it quits at my driveway.
- Yoga
- 1h 00m
first time in 3 weeeks due to hoops and long bike rides. Man, it felt good to be back, I really missed it.
Hope to get the last brick in tonight - a shorty, 90min/15min.
August 8
- 40m
- 5.00 miles
- 08m /Mi
decided to forgo the track for the shady neighborhood where I'm ususally slower. Focused & maintined a nice cadence and pullled out 5- 8 min miles! I have it me now i've got to do it on race day.
- 1h 00m
- 2400.00 yards
- -----
From the Master's board (abridged, god bless those guys!)
500 wu
10x100 free - ouch
6x50 breast
2x200 pull
out of time! 40 min run tonite
What a difference a day makes. Yesterday I was lethargic, complacent etc. Better night's sleep no run (yet) or ride legs are much looser and I feel great this am. hmmm?
Hoops is over for the boys. Tough draw in the first round. I reluctantly swithed to a zone defense and it did slow them down a bit. We missed some eraly opportunites but ultimately turned the ball over too much as they were just bigger and more athletic. Still it was a good four week summer program. The kids had fun and learned more than they realize. Hoping this group stays w/ me and next year we'll make a run a it.
August 7
- 1h 13m 43s
- 21.30 miles
- 17.33 Mi/hr
Hard time getting up this morning. Spent 4 hours swimming in the ocean w/ the kids yesterday. Sun an fun but I don't know how restful. Legs still a little tired.
August 6
August 5
- 3h 25m 25s
- 58.75 miles
- 17.16 Mi/hr
Brick! Rte 9W to the GW Bridge. I don't think my legs recovered from last night's intervals and I slept like crap. Didn't feel great but pushed thru.The great thing about this route is there are tons on riders out. So of course I pushed it on the 10 mile flat section, I knew I wud pay but I kept thiking "this is the last hard one b4 TM". It's fun holding 20+ mph but man it takes it out of you. The last 10 miles especially the hills kicked my butt.
- 16m 04s
- 1.80 miles
- 08m 56s /Mi
Slow transition as I changed from bike shorts to running shorts in the garage. Whoa, my legs were HEAVY - I was reminded of Steelman , 3 weeks ago. Still managed a decent pace. My legs are shot. Rest tomorrow!!!!
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Rest day. Cloud nine after last night's run!
Not a rest night tho; Taking 9 kids to D&B's to celebrate my son's b'day. Then they're all coming over for a sleep-over. Thankfully, I'm in full taper mode
Some mid-day ramplings. Rec'd a new Tyr swimsuit from Tri-sports. It's an 8" speedo. Was gonna get a jammer but this was $5 cheaper and the reality is I don't give crap about the look as I only wear it at the gym pool.. I walk about 8 ft from the lockerroom to the deck then I'm in the pool. Plus I wear an old Zoot speedo now anyway so this s/b an improvement if in fact anyonr does notice. I mostly share the pool w/ some old ladies anyway so maybe it's a highlight of their day!
Considering getting a gel flask for TM. Those wrappers are a bit of a pain. Then I cud get rid of the Benot Box. Don't know why I just thot of it now. Ordered the suit and 48 gels from Tri-sports last week shuda thot of it then. Duh. Next week is gonna be tuff at work I can't concentrate on anything but TM now. Yikes!