5 Mile bike

Rode 5 easy miles at a 12 mph pace. I've had a chest cold again, so skipped some workouts.

2 Mile Stair Master Run

Ran 2 miles on the treadmill at the hotel. Too hot to run outside.

5 Mile Bike

Rode 5 miles this morning in 27 minutes. My legs felt very tired.

6 Mile Bike/Bike/Run/Swim

Rode 6 easy miles in 30 minutes on road bike. It started raining/misting so i stopped.

In the evening went to Cornerstone, rode the stationary bike for ten minutes, ran 2 miles in 21:00 minutes on treadmill, swam 750 yards.

5 Mile Hybrid Bike

It was pouring rain this morning so I decided not to take my road bike to work. Then it cleared. Fortunately I keep the hybrid there. My tires were flat, but I pumped them up.

I rode 5 miles in a little less than 30 minutes. My legs were tired.

Brutal 5 Mile Run

Ran from my house out around the hospital and back. It was 5 miles with the first 2.25 miles basically all uphill, and then with two decent rises in the last mile. It took me 58 minutes. Very humid out.

Here's the route:

Hospital Loop

30 Minute Bike ride

Bought some bike shoes yesterday. Rode for thirty minutes in the neighborhood. Time to concentrate on the bike. Am thinking about getting the clipless pedals sooner than later.

Summer Solstice 5K

Ran the Summer Solstice tonight which is the 5K around the West Hartford reservoir. I had two goals, beat my last year's time of 29:28 (9:29) and beat my 5K PR of 28:54 (9:20)and maybe even beat my mile pace at last years 3.27 K race at the Pratt and Whitney Airfield of 9:15.

This course is tough because the first mile is slowly uphill, the 2nd has some steep uphill and the last mile is downhill.

I was hoping to run a first mile between 9:00 and 9:15 pace and a second mile between 9:15 and 9:30, and then just let loose on the last mile and a tenth.

It was a beautiful night to run. Not hot, not cool.

I started off steady. I think I probably lost maybe 5 to 10 seconds to cross the start. there were about 150 runners.



I hit the first mile in 9:18 -- a little slow, but maybe on pace considering the start delay and it being somewhat uphill.

Mile 2 I did in 9:37 and while tired, felt I was hanging in there. No one was passing me in other words.

here's how my splits compare so far with last year

2008
Mile 1 9:47
Mile 2 9:58


So I am pretty confident I can beat last year's time seeing as I am 50 seconds ahead of last year's pace.

Mile 3 I ran in 8:41

and I ran the last .1 in 47 seconds.

So I crossed in 28:20 for a mile pace of 9:08

So in other words, course record, and distance PR. All three goals met.

I beat my course record by 69 seconds, beat my 5K PR by 34 seconds, beat my best mile pace by 11 seconds.

Blazing!

The fourth goal, which I didn't mention, was the hope that I might be the 3rd place Clydesdale. My time this year was good enough to be third last year. I even waited around for the awards, but the 3rd place Clydesdale this year finished in 26 something this year, so no medal for me.

Still, I'm starting to feel like a runner.

Results

6 Mile Bike

Rode an easy 6 miles at work, just getting some blood in the legs before tomorrow's 5K.

West Hartford Days 5K (Stroller Division)

Ran the West Hartford Days 5K with Zoey in the stroller division. It took us about 30 seconds to cross the starting line(There were over 700 racers), so our first mile took 11:11. The next mile was a bit uphill so we did that in 11:26. Mile 3, we finished in 10:26, and the last 0.1 was done in 0.57 so we finished in 34 minutes.

Our official time is likely 34:30.

Father and daughter had a good time.



Mother finished not so far behind.



Zoey enjoyed a post-race bagel.



Race Results

Swim

Did an easy swim, just to get back in the water.

20 Minute baby Carriage Run

Ran 20 minutes pushing the baby carriage. It is a bit of a workout. Sunday we are planning to do a 5K baby carriage race.

4 Mile Run

Ran the reservoir. I ran to mile 1, then back to the start, and then a bit past mile 2 where I hooked up with the family who were walking around.

Here are my mile splits on an easy (slow) run, but somewhat difficult uphill 3 of 4 miles terrain.

Mile 1: 10:35 (slowly uphill
Mile 2: 10:17(slowly downhill)
Mile 3: 10:59 (slowly uphill)
Mile 4: 11:20 (some steep uphill)

2 Mile Run

Ran 2 easy miles after work in 20:40. Very little phlegm today. I am thinking I will run again on Wednesday -- maybe 4 miles of maybe just a tempo run around the resovouir.

Sunday there is a 5K in West Hartford, but they also have a baby jogger noncompetitive division. I'm thinking I might do that and save my big run for the Summer Solisctice the following Wednesday.

5 Mile Bike

Rode 5 easy miles. My legs felt very tired and dead.

Easy Ride/5 Mile/12 Mile

Went for an easy ride at work. I'm estimating I did 5 miles in a half hour. I forgot to rest my computer so I have no accurate guage. I was doing Sunday riding speed.

I am feeling better, still coughing up some phlegm, but have no other symptoms at all.

Maybe I made a mistake running last week, but I did enjoy myself and beat my PR so I'll take it.

I am rappraising doing any tris until later in the season. The new bike course at Lake T scares me. I just talked to a guy familiar with the hill and says it is a serious hill.

I really think I need just a lot of general bike practice.

I hope to start running soon and will do it real easy to start.

I am a little upset as there are lots of races coming up and I wanted to be primed.

***

Rode 12 miles later in day. I am beginning to figure the cadence out. I was practicing at a cadence of 80. The key is to find a gear that you can do eighty in easy and then either up the gear or lower the gear to keep yourself at 80 as the terrain changes. That way you keep a constant effort. When I master 80, I can work up to 90. Actually I should probably start at 70 and work up from there.

Feel good about putting the time and miles in.

Break

Taking a several day break since my run. I was coughing up some more phlegm and I was really beat down from all my working and lack of sleep. So I just want to take it easy and not push myself too much. I had hoped to start some serious biking this week, but am now falling behind in my biking. The first Lake T triathlon is June 11. I have heard their new bike course has a wicked hill, so I was going to try to ride it first. I will likely have to push back my first triathlon to July. I'm not certain what I will do for my next race.

There is a 5K that I could use to go for my PR on June 14. The following Wednesday there is the West Hartford Reservoir Summer Solstice race, which I have done twice before. I could train just for that one, and skip the West Hartford 5K. I guess I will have to wait to see how I feel with my next run, which will hopefully be tomorrow.