6 Mile Ride/2.4 mile run

Rode 6 miles at work.

Later at home I ran 2.4 miles doing fartlecks, running periodically at a faster pace in between telephone poles. I did my 2.4 mile loop in 22:17, which is an 8.53 mile pace. Perhaps my measuring is off. Anyway, I felt fast. I just remeasured it at 2.32. That puts the pace at 9:11, which is still fast for not trying to run too fast. Also, this run put me over 50 miles for the month.

12 Mile Ride

Rode 12 miles at work. Went slowly. My legs are kind of tired. It was a bit chilly and i had to wear a sweatshirt.

2.4 Mile Run

Ran 2.4 miles in 23:51 in the neighborhood with a heart rate of 142.

8 Mile Bike

Rode 8 miles at work before the rain started.

10 Mile Two Hour Run Walk

Went around the resovouir 3 tmes tonight. For the first hour and a half, I did a 4 to 1 run walk, then switched to 3-2. My ftimes were 36.57, 1:16:40 and 2:02:11 Average heart rate of 138. We'll see how I feel tomorrow. This was a definite positive step in being able to do a half marathon in october.

Dave Parcells Madison Triathlon

I'm doing the Madison Triathlon on September 12th. The below is a map link:



I ought to drive down there and ride the course once before the race.

30 Minute Ride

Rode 30 minutes at work until it was too dark too ride. Went about 6 miles. The speedometer odometer wasn't working quite right since I changed my tire after the flat. I'm not certain what iy wrong with it.

5 Mile Run Walk

Ran walk 5 miles at the beach.

Animal House 5K - Cape May

Ran the 5K in Cape May with Chevaughn, Jim, and Zoey. It was very humid. The course ran over trails so it was harder pushing than it would have been on road. I ran with Chevaughn the whole way and we finished in the 37-38 minute range. My heart rate was 171 at the end. I was soaked. It was good I was able to drink from the baby stroller water bottle as I ran.

5 Mile Run walk

Ran for an hour with some walk breaks in the morning heat and humidity.

19 Mile Bike

Rode 19 miles, then popped my back tire - about a half mile from home.

3.6 Mile Run

Ran in the heat and humidity this morning along the beach. I got drenched. Ran slow.

17 Mile Bike

Rode 17 miles at work and was still going when I popped another spoke. I am going to have to see if they can fix it on Monday or else I will have to bring my hybrid on vacation instead.

This is the third time it has happened. Always on the back tire. It makes me very uneasy about going any distance because you can't ride this bike with a broken spoke.

5K Tempo Run

Ran the resovouir in 31:28 on a tempo run at 2:00 in the afternoon on a hot day.

Mile 1 : 9:58
Mile 2: 10:30
Mile 3.1: 11:00

Lake Swim

Bought a wetsuit for my birthday and as a reward for training and working hard. Then went out and swam across Lake Terramugus 3/4 mile to the other end and 3/4 mileback I probably went further due to my tendancy to pull to the left. Definately felt more buyont. It took awhile to get used to the arms.

6.6 Mile Run

Ran the resovoiur again this afternoon. It was hot and I was getting very sweaty. My original thught was to go around three times, but it was a struggle to do it twice. I was starting to have hydration issues. Still I made it in 1:16 again despite more walk breaks.

8 Mile Bike

Rode 8 Miles at work. Did 10 minutes of cadence practice keeping cadence above 80. I'm getting better. Overall took 39 minutes averaged 12.2 Mph in an easy workout.

20.5 Mile Bike

Rode 20.5 miles at work in 100 minutes averaging 12.4 mph. Hooray for me!

Here's how I did it.

Rode 10 easy minutes, rode 10 minutes just working on keeping a cadence beteen 80-95, rode 10 easy minutes, then rode progressively faster to raise my mph from 11.8 to 12.8, increasing by .1 each lap, then rode easy for a bit, then tried to see how fast I could go on the fast strecth, reaching 24.8, then rode easy the rest of the way. It was dark by the end otherwise I might have kept going to 24 miles.

6 Mile Ride

Rode 6 miles. It was a beautiful day, but then I got a call, and never got back on the bike.

6.6 Mile Run

Worked too late to get to the triathlon, so instead I went to the resovouir and ran around twice with some walk breaks. Total time was 1:16. My goal is to go around 4 times before October so I can do the 1/2 marathon.

4 Mile Run

Ran 4 miles in the neighborhood. It was very humid out.

3 Mile Bike

Got in a quick ride after work. It was too dark to ride more.

Bike/1500 Yard swim

Went out to Lake terramugus this morning and rode the course. I just did one 5 mile loop. I wanted to see if I could make it up the long hill. It was about 3/4 mile steady uphill. I started out going 9 mph, and eventually slowed to 5. I was in my smallest gear. I made it up without having to get out of the saddle, but it wore me down. I did the 5 mile loop at 12 mph. I can go faster in a race. I don't know what I hate more going up slow or going down fast, hitting the breaks, even couple of seconds to slow down.

Later I swam.