Stats taken after ride and before dinner, %water 58.6. So, it was going to be another spectacular day and I was done with errands/chores yesterday. So, rather than swim, weights, and run, I decided to do the 2009 Frederick Pedalers Century course which I did with one of Mike Matney's IM groups last year. While this may not have been the smartest thing to do at this time, I think I learned a few things for the 112 miler for the IM distance. The biggest thing will be nutrition and I'll have to consider just what to have on hand and also available in special needs if possible. At 60 miles I had a turkey and cheese sandwich and this was just the ticket I needed for at least the next 15-20 miles. So, would it be possible to put a frozen sandwich in there and have it thaw in time? The other thing is that my right foot really started to bother me. So, perhaps have pain cream on hand for some relief or perhaps put that on in transition. Anyway, things went fairly well on the ride though for seemingly nearly the first half, I had a headwind which wore on me a bit. Thankfully, that changed to nearly a tailwind for good sections of the way back. I timed the breaks about every 25-30 miles, using two of the stores on the list. Last time I did this, it was hot in the afternoon. Not really so this time and I found that if I drank a lot when I stopped, I didn't need a couple of the stops. I actually deviated from the route coming back as I didn't want to go into Emmitsburg again and just headed back on roads I knew. Last 9 miles were rather tough, but stuck it through. Long ride...and I have to run a marathon after this? Of course, it may actually feel good to get off the bike after 6-7 hours. Hoping for sub-7 during the actual race, but finishing is the goal. Tomorrow, I was thinking of going to Navy Bethesda to swim but perhaps I'll just take the day off and return to my routine on Tues. Tues: swim, weights, run Wed Bike Thurs Run Fri swim, weights, bike Sat, brick? It'll have to be in the morning as I have an afternoon event. Sun, morning run? Perhaps 10 miles....again, it will have to be early morning as I have to leave somewhere around 11 for an early afternoon event that will last into the evening.

Stats taken about an hour after ride, before dinner. %water 58.6. What a grand day for a brick session on the Western Maryland Rail Trail!! I had some errands to do in the morning to noonish and I also wanted the heat to be on during the brick anyway. First time out this season with my tri bike and kinda felt good to be on it. Plenty of shade to help keep me from overheating but make no mistake that I still worked up a good sweat. This despite the fact that I just wasn't pushing the bike today. I mean I didn't see my HR get above 131, which is rather odd. But, that might've been due to the hard run yesterday and perhaps I wasn't quite recovered. Still, a slow time for me on the WMRT. Now I had thought about going 6 miles on the run but then I thought perhaps that might be pushing things, though last year I see I did 8 miles around this time for this first brick. Well, I have time to get things in line before Muncie. Tomorrow as it will be nice out again, I'm strongly considering a self-supported century ride on the route I did last year. No significant climbs and plenty of store support along the way. Will take things easy considering the last few days. I really should try to do arms/abs workout before this to keep the strength training going. Monday - might do a swim session at Navy Bethesda and then not swim again until Friday Tuesday - weights and run Wed - Bike Thurs - Run? Friday - swim, weights, bike? Sat - will see...I have something in the afternoon, so best make this a morning brick Sun - family activity, nothing planned though I have to check timing. Might just take the day off. Monday - Ride with friends

Stats taken about an 1.5 hours after run, %water 58.2 (hence why %BF seems rather high). Planned swim, weights, run day. I'm pleased that weight seems to be dropping but I guess I should drink to get my %BF down. Read somewhere that getting rid of fat (or shrinking it) is like draining a pool: the shallow end with less water drains first. So, places where I have just a bit start thinning out leaving the places with more (abdomen, butt) to go last. (sigh) Well, keep working at it... First up, the swim session. Left shoulder was feeling decent and I decided to do some sets of 400, start to get more used to distances. Probably shouldn't do more than these at max in the pool until next month. Still will do more for OWS because the way the distance in between buoys works out. And these went okay. Got down between 1:02 to 1:03 per 50 on the last 400 for an 8:19. So, getting there. Then moved to the cable weight routine I've been doing. The outside for a run. I was originally going to do the longer loop but I was a bit pressed for time and just decided on the 6.5 miler. Started out at 9:35 pace and kicked it up after that first mile. Between miles 3 and 5, 7:30 pace. Faded a bit at the last mile because most of it was up a gradual hill and I was already pushing before this. Still, to get just under an 8 pace for a 10K is decent at this point in training. Gotta keep building speed/interval work during the week. Still hard for me to believe about the 8:05 pace for the run at Eagleman last year. Hopefully, I can duplicate that effort at Muncie, though that will not be a flat course. Let training do the work. A bit concerned about my left Achilles. A bit sore after the run and I have to ice it this evening. Tomorrow - brick on the WMRT: 44 bike/4-6 mile run...will take the run easy. This will be the first time I'll have my tri bike out...yea! Sunday - still considering this self-supported century. Might take it down to a 63 miler but I may also take it slow so I don't wear myself out. Will attempt on my tri bike too I think. Monday - should take off, but I was considering going to Navy Bethesda and swimming in their new 50m pool. Tuesday - weights and run if I swim on Monday.

Stats taken after ride and before dinner, %water 58.6. Work ended later than expected and I had to settle for a bit shorter ride than I wanted this evening. Cold front definitely went through as it was pretty dry out and so it actually felt a bit chilly. It was still quite pleasant. Just toured around the Middletown Valley until it was time to come back. Nice ride, considering. Now from the climbing the last 2 day, my left Achilles is bothering me a bit. Have to gauge this during the run tomorrow. Probably will have to ice it later. Fri - swim, weights, run Sat - brick on the WMRT Sun - century ride??? Mon - off or swim.

Stats taken after ride and before dinner, %water 58.4. Hmmm. While I'm low on water relatively speaking, I'd still expect my %BF to be down a bit more...(sigh)....still, it was good to see my weight below 160 which hasn't happened in quite some time. Will work on the %BF. Well, the weather was just perfect for an evening ride with light winds, temps in the low 80s, low humidity, and mostly sunny skies. And so, I decided to do a modified version of the 56+ mile ride that I enjoyed so much a few weeks back. I wanted to do some of the same roads, but didn't have much time to spare. Started near Walkersville rather than Monocacy Middle in Frederick and found the best route from there on those roads. And other than my bike computer having a problem intially, I really couldn't have asked for a much nicer ride! Roads were relatively quiet and I just enjoyed the ride and being alive at this point in my life! Had thought about going on 194 for the whole last 9 miles but I wanted near 2 hours and 30 miles. So deviated and went on 550/Dublin instead. That would be a bit longer and really a bit nicer route considering 194 is a major road. Good ride! Tomorrow: another ~2 hour ride scheduled. Might do hills in the northern valley, but perhaps a Wash Co. loop. Friday: swim, weights, run Sat: brick on the WMRT Sun: maybe swim first and then I am considering a self-supported century. Mon: off.

Will take stats later. As it may storm later, decided to get my swim and strength in first this morning and then hopefully either run or bike later when it's warmer. I'm thinking of running to the middle school track, doing some intervals, and running home. But, will see what the weather's like. If it's storming, I will do the Time Trial DVD that I like to do sometimes. The swim went pretty well though my right shoulder is still sore from Sunday's OWS. So, I was being easy with it as best I could. And it went okay, actually getting down to 6:20 for the last 300, decent for me at this point. I'll have to ice the area and maybe put some pain lotion on it later. More this evening... No storms/rain and turned out to be a nice evening. So, decided to go to the local track and do some interval work. I'm not positive if I counted everything correctly because of the overall pace for the time, though. Perhaps I missed a 660. Just seems too short for the effort, though the 220s were definitely in the 6 pace area. So first warmed up for a mile and then did 12 x 660, where 220 was sprint/fast pace and 440 was a recovery. Need to do these weekly if I can up until the HIM I think. Might try to do these at the track near work too along with doing stairs. Tomorrow if it's nice, I plan to do a bike ride after work. Perhaps something similar after work on Thurs too. Friday, swim, weights, run Sat - brick perhaps on the WMRT Sun - I'm considering a century ride. Monday - off

Scheduled rest day. Thought about not taking the day due to last week's illness, but thought I should stay on schedule. Plus it's raining and my shoulders are a bit sore from yesterday's swim. I may spin easy on the bike later and will note that if I do. Tomorrow: swim, weights, run Wed, bike Thur bike Fri swim, weights, run Sat or Sun, longer brick either on 194 or WMRT. Also, might do a 100 mile ride one of those days, preferable Sunday. Monday : off