Run

• 36m 10s
• 5.00 miles
• 07m 13s /Mi

Ran the Celtic 5 miler in Baltimore. This was a fun race. Chippy and I went up with about 4 car-loads of people from the DC Tri club. Took my warm ups off way too early and froze for a good 30 minutes before the gun went off. My uber-competitive friend Laura went up to the front of the pack to run with the fastish people. She is definitely more of a runner than I am, but I still put us pretty close in ability. I hadn't been running all that much the last couple of weeks so I didn't want to outright challenge her for fear of getting my ass kicked by a 100 lb girl ;) I had it in my head that if I could stay with her and pass her at the finish it would give me something to tease her about for the next year (yes, I am 12 :-) I didn't want to start to close up front because I definitely needed the element of surprise on my side. The gun went off and the first two miles of this thing were up hill. Who's bright idea was that? Still hadn't seen her and figured she was way too far ahead. Then as we got near the turn-around she was only a minute or so ahead of me. She saw me. I pointed at my watch, pointed at her, and gave her that cockey "I've got you" look. In reality, I was running pretty hard and didn't think there was any way I could catch her, especially now that she had seen me. A mile or so later I saw her at a bend in the road and I had closed another 20 seconds. Hmmmm.... So I started stalking- trying to keep out of her sight. Keeping behind people, fences, running directly behind her so that if she glanced she wouldn't see me. If she had kicked it up another notch there was no way I could keep up. At mile 4 I had closed another 20 seconds. I might actually be able to do this. The last 1/4 mile was downhill and I only had another 50 yards to make up. I started my kick and went flying by her with about 25 yards to go. I waved and all I could here was a really loud "Fuck!" and the sound of footsteps picking up the pace. I finished about 10 feet ahead of her. I am never going to hear the end of this :)

Ooh, and I think this is a new PR.

Swim

• 1h 15m
• 3200.00 yards
• -----

WU: 300 & then 3x100 choice (free or non free).
MS: 4x200 pull with 30" rest
8x100 with 15" rest
200 kick.
6x100 on 10" rest
CD: 200

Another great swim. Pretty sure I did an extra 150 or so in there but again, erring on the side of caution. Tried out my Otterbox in the water- not too bad. I have the shuffle, which is the only Otterbox model that doesn't come with a clip, so I just shoved it down the back of my jammers. It stayed completely out of the way and didn't interfere with anything. I think I need to cut the ear pieces to fit better. The only issue was that I had the volume turned up all the way (to compensate for the earpieces not fitting exactly right) and the battery ran down in about 20 minutes. Need to figure that part out...

Swim

• 1h 10m
• 2900.00 yards
• -----

WU: 600 (200 free, 200 kick, 200 pull).
MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300.
Next is 6x50 kick on 15" rest.
Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
CD: 200

Good swim. And tough. Swam with a friend from work who is a former collegiate swimmer, although he hasn't been in the pool in years. It was depressing to watch him fly through the 50's a full 5-10 seconds faster than me. However, it was reassuring to watch him call the quits after 1500 yds to go puke :) He'll be back. Swimming with others is fun!

Also, this is the first time I have used a kickboard since I have been out of floaties. Kick drills are NOT easy. But then again, neither is the Ironman, so...

Ooh- I just got my waterproof "Otterbox" for my iPod Shuffle yesterday. Haven't tried it in the pool yet, but can't wait...

Swim

• 1h 00m
• 2500.00 yards
• -----

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 easy

Bike

• 30m
• 8.27 miles
• 16.54 Mi/hr

Bike: WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
CD: 10'

Swim

• 1h 00m
• 3150.00 yards
• 01m 54s /100 yards

Swim per the plan...

Swim: WU: 400
MS: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100)
- #1 RI = 20".
- #2 RI = 15".
- #3 RI = 10".
- #4 RI = 5".
Swim 200 ez.
Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is a sprint. On the evens, the last 50 is sprint.
CD: 200

Cut and paste. Who knew...