Stats taken after ride, %water 58.6. As planned, went on a morning ride and decided to do the ~45 mile Washington Co loop that I enjoy doing every now and then. The ride route says 43 miles but I go by my bike computer for the log. What a nice morning/day for a ride - Temps in the low 60s, only a bit of wind, low humidity, and a mix of clouds and sun! Super weather for it! Temps climbed into the low 70s by the time I was done. Weather radar indicated rain wouldn't be here until after I was done, so headed out the door to the Park n Ride near Boonsboro, which is the beginning/end of this loop. Not sure the last time I did this ride, but I noted at a few points that I seemed to be moving along quite well and at 27 miles out, I saw I was at a 16.8 pace. That's really quite decent for me for this route! However, I realized a bit later that I may have had a slight tailwind nearly the entire way out as I seemed to have a headwind now heading back. Still felt decent though. At 2:11 hours, I had to take a gel since I seemed to be wearing down a bit and this definitely helped for the last 8 miles as those have a good bit of rollers. As I neared the end, I stopped at a gas station for some chocolate milk to go, but alas they only had whole milk and that's too much fat. Pressed on the last few miles and pulled into the Park n Ride not too long thereafter. The headwind did take its toll on my avg speed in the last few miles but still a decent pace for the distance and course. Tomorrow, if weather will allow me to, morning swim, followed by weights, followed by a long perimeter run again Monday off Tues swim and 30 min run, weights in evening Wed 45 min brick (30 min bike, 15 min run) Thur 30 min 100 rpm spin session, weights Friday swim and 45 min run Sat longish bike, Sun longish run, weights

Stats taken before lunch and 1/2 hour after run, %water 59.2. As planned, pool swim followed by an hour run. Got to the pool earlier but a bit too early as it didn't open for about 5 min. But, this is definitely the time to go as there was only 1 other person there initially. Swim was okay and I did do faster 100s as I went along for the most part. Increasing the RI helped a bit today. Transitioned to the run and plan called for an hour, so went on the 7 miler perimeter run instead today. Nice out with some clouds and sun, low humidity, light wind, temps in the mid- to upper-60s! Now, I should've taken this easy at zone 2 but about halfway, I moved up into zones 3 and 4. Probably shouldn't be there right now...but then again, I've been in zone 2 for the last 3 1/2 months preparing for the 50K. Still, I should back off this weekend. Tomorrow, hopefully 2 hour ride in the morning as long as the weather holds. Sunday, 1 hour run called for zone 2 Monday off Tuesday morning weights followed by swim/run in the middle of the day. Wed brick Thur fast spin and weights Fri swim and run

Stats taken before dinner, %water 58.1. First brick workout of 2012. The BIF2 book said 30 min bike and 15 min run but I thought that a bit more would be okay as one of my Middletown loops is about the right distance for ~45 min. Nice evening for workout with temps in the mid- to upper 60s, bright sunshine, light wind, and low humidity. So, it was an enjoyable ride. Transitioned to the run and it went about as expected getting started, but as evidenced by the pace, I got into it more than I should've. I think that's okay at present but I'm really going to have to watch myself and stay in the zones. Otherwise, I won't periodtize myself properly. Tomorrow will be a repeat of Tues with a lunchtime swim and run at Ft D Saturday may be a long run as it looks wet during the day for a ride and Sunday may be better for that. Will decide based on tomorrow's forecast. Monday rest Tuesday lunch swim and run Wed brick session Thursday Fast spin

Just an early note that I decided to switch my fast spin session to today since it's raining off and on and probably will still be when I'm ready for my workout. It'll be warmer and sunny tomorrow, which will be better for the brick. More later... Stats taken after dinner, %water 58.6. Adjusted plan and did the 100+ RPM spin in Zone 1 for 45 min with 5 min cool down. These are supposed to help develop cycling technique. Tomorrow as it's supposed to be sunny in the afternoon, I will do a brick then (30 min ride, 15 min) around Middletown. Friday, swim and run Now the weekend isn't looking too great at the moment weatherwise. But, I should still be able to get long ride in on Sat and long run in on Sunday. Might try for a swim on one of these days too. Monday rest day Tuesday, repeat of yesterday. Now, along here I've got to incorporate strength training, especially arms but really everywhere. Will consider how to do that.

Stats taken after lunch, %water 58.6. As planned swim at Ft D and then a 45 min run. Swim felt good in some ways but not in others. Arms got tired too fast with first 500 and so increased RI to 20 sec just to give a bit more of a break. Also tried to vary stroke rate here and there. Decent swim. I actually expected more people there as I didn't go until lunch, but there were only a few others there. Hope that continues. Then got out for a shorter perimeter run. Now I didn't keep this in zone 2 as I should've but I felt pretty good running at the pace I set so I just stuck with it. Hopefully, I don't pay for that later. Next month, have to get a decent HR monitor. Tomorrow, first brick of the season. Thurs fast 100 rpm spin session Fri repeat of today Sat long bike Sun long run with maybe a swim first. Monday off

O-K-A-Y! IM base training starts tomorrow! I'm going to try and follow Don Fink's program that I was going to follow last year. Probably the "just finish" swim and the more competitive bike/run portions, modify as needed. So, Mondays will be rest days unless otherwise noted due to other issues. Tuesday: morning swim and 45 min run Wed: 45 Brick (30 min bike 15 min run) Thurs: fast spin 100 rpm, 45 min Fri: swim and run Sat: longish bike at least 1:45 Sun: longish run at least 1:00 Now I've got to fit at least strength training sessions in here as well. May do that on Tue/Fri as well. Let the Iron journey begin!

Stats taken about a 1/2 hour after the ride and before dinner, %water 58.2. Sun came out and temps in the upper 70s to near 80 - time to get out and RIDE! Decided to ride from Utica Park north of Frederick City as that's not too far away. I considered going to Gettysburg and back but that was over 60 miles and 4+ hours and I'm not up to that just yet. So, I made my way up to the PA border and then turned onto a road I've only been on once to made my way back. I didn't want to just go back the way I came and thought looping around would provide a more enjoyable ride. Well, I did enjoy riding on this road (Harney) and later came to another road I had crossed earlier (Taneytown). So took this to head back. Then I found a pleasant back road that I had never been on before (Bridgeport)...always a treat to find these. This connected to a road I knew from earlier but I didn't want to follow my route out back. So, turned left on a road in order to keep looping back. However, one thing to note is that if you're going to explore and take longer than expected, one should have adequate nutrition. I am definitely untrained as far as using fat for fuel and had to take a gel at 2 hours. But, coming up to 2.5 hours, I still felt out of sorts. Plus I was getting a bit concerned about hydration as well as I only had 2 bottles. Finally came the the road I started out on but I was more than an hour out still! However, this was the shortest way back and headed onward. Seemed to get my second wind somewhere here and at 3+ hours out, I came to a town with a soda machine I knew of. I don't normally drink soda on a ride or run, especially if it's carbonated. Just upsets me. But, the Fanta Orange provided some needed sugar, water, and a touch of electrolytes. AAAAAHHHH! Wasn't too far away now and had enough in me for the rest of the ride back. Pulled into the parking lot a little over a half hour later. Nice ride but lesson learned. Tomorrow is a down day, though I will go to the chiropractor and I should do perhaps the yoga DVD I like. Tues starts IM training!