Stats taken after run and before dinner, %water 59.2. Weather was very nice this evening and I decided it was a good time for some run interval work. Decided on the Ft Detrick 6.5 miler and would do timed Fartleks, alternating between 1 min fast pace and 1 min really slow recovery pace. Warmed up easy running during the first mile and then started this. Decided I would keep alternating until I reached the 6 mile mark or thereabouts. And I did push as evidenced by max HR. I pushed into zone 4/5a and recovered in zone 2. Max HR reached during a combination of a gradual incline and the last fast pace. Cooled down with easy running for the last .5 mile or so. Good session. The only thing was is that the right ab soreness returned. I took IB after I got home and will ice later. Tomorrow, I'm considering a bike on route 67 Friday: early easy run, then swim and weights Sat: unknown due to possible chores and afternoon family obligation. I should try to get an easy bike in here somewhere if I can. Sunday: swim, weights, brick on 194 planned (52/9). Going to be warm so I'll have to take precautions on the run. Monday: rest!

Will enter stats later after bike ride. First up, morning swim and weights. GEEZ! Is it early June or late April?? It was 53 at my house this morning and so I waited as long as I dared to go swim. It was still 58 at the outdoor pool when I got in. At least the water temp was 73. While that was stimulating to say the least, the combination with the outside air temp was a bit chilly. Plus it seemed to affect me after I got out. Weird. I guess a good bit of news is that I had NO problem getting a lane. Lifeguards who know me thought I was crazy. One of only 6 people there this morning...which is one reason why I don't like the outside pool - too weather dependent. Well, it was still a good swim overall and I was doing 3 of the 4 396's in under 8 min. Still felt a bit rushed but arms didn't get tired. I really do need to keep up 3 times a week though. I may just have to bite the bullet and pay the extra fee on the weekends (sigh). Then I went to the gym for a quick strength training session. Added hip flexors today but I couldn't do abs due to the lingering soreness I have on inner right side. Probably should take some IB and ice it. Going out later after work for a bike ride. Switching this up a bit so I can run on Friday as I have an evening family obligation and may have to run very early in the morning BEFORE I go for my swim and weights. More later... Stats after ride, %water 59.1. Was able to get a valley ride in after work. Like I said, is it late April or what?? I had to wear light arm warmers as it was overcast in the mid-60s. Thankfully no real wind. I was feeling pretty good on the bike overall, but my right hip area was bothering me during the ride and I'll have to take IB this evening. Still, I enjoyed the ride despite the cool temps and my right side. Wed run after work Thurs bike after work Friday early morning run, then swim and weights. I have a family obligation in the evening and I don't want to run into that. Sat probably bike and may do that in the morning Sunday swim, weights, then brick on 194 (?). Might go out to the WMRT with friends but I really need the rollers on 194 to hopefully help simulate Muncie. Monday rest

Rest day today. I had considered attempting a swim, but think it just better to rest instead and pick it back up tomorrow. I'm a bit sore today from the weekend. The abdominal soreness is much better, but my left hip is bothering me a bit. Maybe ITB-related? I don't normally have an issue with that. I think I'll soak in the bath as well and hopefully take some soreness out of these poor muscles. Tues - swim, weights, run Wed - bike Thurs - run Fri - early morning run, then swim and weights Sat - unknown due to family obligation. Will plan Sat and Sun when I know more.

A quick note this morning - not sure what I did but my right lower torso is sore. Not in the right area for appendix, too much left of that. This might've started during the run but I didn't really notice it then and it got really sore later. More noticeable when I'm lying down and roll to a side. Might've unknowingly done something with yesterday's yard work (shoveling stones). Took IB this morning and will see how I feel on the brick. I'll bag it or end early if necessary. More later... Stats taken later after the ride, %water 59.2. What a grand day to be outside! Temps started in the mid- to upper-60s and warmed into the mid 70s later. A fair amount of sunshine and low humidity with some wind to deal with. I didn't want to deal with 194 today and headed out to the WMRT instead. The only thing I was concerned with here was tree debris from the storms the other evening. And it was there in spots with some big limbs down in places as well. Fortunately the trail crews had removed most of those. Still had to watch out for branches that might get caught in spokes, though. Due to the soreness I mentioned, I cautiously headed out on the bike. I was going for 50 miles bike and 8 miles run today. And either the IB was doing its job or else I wasn't really using those sore muscles on the bike as the area really didn't bother me at all on the bike. The bike was going nicely and as I had winds to deal with, I spun more today than usual getting up above 90 RPM. The only thing that happened was that my one drink bottle popped out about 5 miles from finishing and I didn't notice it was gone. As I had to turn around shortly, I looked for it on the way back. But, didn't see it. Well, look for it again on the run. Now I again started out rather cautiously but the soreness again didn't seem to really be there on the first part of the run. I started off rather slowly too, going around a 9:30 pace. Found my water bottle just over a mile out, yea! I hid it and picked it up on the way back so I wouldn't have to carry it for the whole distance. Now after the first mile and maybe a half, I kicked my pace up a notch to an sub-9 pace. Then somewhere around 3 miles out, I kicked it up more to a sub-8 pace. And I got down to a 7:25 pace or better for the 4 miles back! I knew I was in zone 4 for intensity but this is an area I can maintain and not blow up. For the last mile, I kicked it up just a bit more and entered zone 5a. I actually thought I might get below an 8 pace overall, but I must've really been going easy in the beginning. Still, good run...however, last mile the soreness was coming on a bit. After I was done, stretched and seemed to be relatively okay. I took some IB just in case and will ice the area this evening along with more IB. Tomorrow I was considering trying to swim at Navy Bethesda, but I think I'm going to take a down day...maybe get to my chiropractor. Tues swim, weights, run Wed bike Thurs run Fri swim and weights...unknown if I'll get to run due to an evening obligation Sat I should do a brick but I may have to settle for something later in the afternoon due to another obligation Sun probably a brick

Stats taken after the run, %water 59.2. As indicated yesterday, I had originally planned to do my brick today. But, chores took too long and I decided to do my run instead..do the brick tomorrow. I got a few other things done as well. So, I decided to do the run route from my house that I did for the 50K training that runs through much of Middletown, into Foxfield, and then back. Outstanding evening for a run with temps in the low 70s, bright sunshine, low humidity, and a breeze to help cool me off. Doing okay on the run and not really pushing. Feet started to bother me later but I was able to keep going okay. Overall a decent run and got it just under a 9 pace. Tomorrow brick on the WMRT 50/8 Monday...I'm considering a morning swim at Navy Bethesda, but will decide tomorrow. Tues swim, weights, run Wed bike Thurs run Fri at least swim and weights. Not sure about a run due to family obligation Sat unsure due to family obligation which hasn't been set yet.

Welcome to June! Stats taken about an hour after run, %water 59.5. As it was going to storm this afternoon, decided to get up early and get my swim, weights, and run in at Ft D. Didn't get to the pool quite when I wanted but that was okay. Still, 2 of the 3 lanes were already taken and then as I was preparing to take the last lane, a woman basically took the lane just before I was able to get in. Gosh, how I dislike the outdoor pool! Well, I asked to share and she was okay with that. It was the widest of the lanes and we were okay side-by-side. The first few 396s felt okay, but I was rushing on the last one. Quickly transitioned to strength training at the gym and then moved onto my run after that. As I started out, my legs felt really good for some reason and I picked up the pace after the first mile to an 8:30. Then I was sub-8 at 3 and at 7:10 for the 2 miles after that. Kept pushing to the end and result was a sub-8 run overall. Gosh, that felt REALLY good! Be nice to do that at Muncie or even TGF. Tomorrow - brick on the WMRT 50/8 Sunday - might try to swim at Leesburg pool and then a recovery run Monday - if I don't do the swim Sunday, I'll try at Navy Bethesda in the morning Tues - swim, weights, run Wed - bike Thurs - run Fri - try for morning s,w, and bike, but unsure due to family activity which I thought was today Sat - unsure due to another family activity sometime during the day. Hopefully, get my brick in, but may have to settle for a run and do the brick on Sunday.

Stats taken after ride, %water 59.3. It was a real nice evening and followed my plan to do a ride. Still a bit tired today but much better. So, decided to go over to Washington Co and do the figure 8 ride I like to do sometimes. This ride is mostly rollers with no significant hills and some decent downhills. I was not exactly pushing but noticed I was only halfway when I was over an hour. I think the fastest I've ever done this route is 1:38+ and actually, I used to do it consistently around there. Well, I don't know what was dragging me down (old age?) but considering my weight and the fact that it's nearly summer (so less bulky clothes on), I thought I should've been farther along. So, decided to try and push. But, a little over 6 miles out, I knew this just wasn't going to be as fast a ride as I would've liked. Still attempted to push going back and at least it wasn't the slowest time I've recorded for the route. Still, a bit disappointed with the overall time/speed for this route. Will come back to this another time to attack this route. Tomorrow, I'm going to try and beat the rain with a morning swim, then weights, and a perimeter run at Ft D Sat I should do my brick but weather dependent. Also have to finish cutting the grass Sun recovery run somewhere Mon I might do an early morning swim since the outdoor pool costs more on the weekend to do laps. Tues swim, weights, run Wed bike Thur run Fri swim, weights, bike Sat or Sun brick