3.6 Mile Run

Ran 3.6 doubling back on part of neighborhood run. Took 39 Minutes.

8 Mile Ride/16 Mile Ride

Did 8 miles as soon as I got to work. Its going to be another hot humid day today.

This evening I rode 16 miles in 70 minutes. I rode the first lap easy at 11.4 mph, and then gardually upped my speed by .1 mph total average for each 0.7 mile lap I rode. On my twentieth lap, (my 13.4 mph lap, I double busted it and got up to 13.5 mph average for the entire 16 miles. Hit 22 miles per hour at one point. Felt good, I rode some laps hard down in the areo position.

7 Mile Ride/Lift/Run 2.4 Mile

Rode at work. Hot and humid even though I was riding at 8:00 AM

Lifted weights for 15 minutes

Later at home ran my 2.4 mileloop in the humidity.

5 Mile Ride

Wanted to ride more, but it was too busy at work.

Madison Mile Swim

Swam the Madison Mile. It was a beautiful warm day, the water was clear and cool. I did feel a little silly in the wetsuit as most of the swimmers were without them.

I went in the last wave. My form is not as good when I am swimming a long way than when I am trying to swim fast, but I can’t obviously swim fast over a mile. I did my wandering all over the place routine, until I finally decided to sight every other stroke, which helped a lot.

It seemed like a long way. I did a little bit of breaststroke. My back was a little tight. I got a leg cramp, but a leg cramp with a wetsuit is no big deal. My legs just float behind me. It wasn’t until the last hundred yards that I really start my swimming.

I buzzed by a couple swimmers at the end, and then ran up onto the beach in 45:12.

My guess is it was a little longer than a mile, but not longer than when I swam 2 years ago when people said it might have been up to a mile and a half.

I need to put some SuperGlide on my neck as it is chafed from the suit.

All in all I was glad as always that I swam.

I do need to spend more time swimming. An open water swim a week would be great. There are opportunities, the question is getting the free time.

Here are the results. They didn't combine them. If they did i think i would have been 104 out of 121. In the wet suit I was 13 out of 17.


Wet Suit Results.

2.4 Mile Run

Did the neighborhood run very easy, strictly a maintenence run. I have been fighting the battle between sleep and working out and finding time to work out. I haven't been able to get to bed early enough to get up and workout before work and haven't had time after.

2.4 mile Run

Ran in the humidity tonight pushing zoey. I was drenched.

15 Mile Ride

Rode at work. 13 mph.

6.5 Mile Bike

Did 6.5 miles at work in the heat at 13 mph.

2 Mile Open Water Swim

Swm at West hill tonight. Beautiful clear lake There were about ten other members of the triathlon club there. We swam out to an island and back. I was last, but it was fun. The wetsuit takes some getting used to -- the arms are weird, but I got more comfortable as I went.

I haven't been swimming much, but I feel the running and biking re times better spent. The open water swim is valuable thought. I need much work on swimming a straight line without lane markers.

Resting

I have the allergy cough, but the phlegm is still just in the back of my throat and not into my chest. I refilled my nasonex today.

Am trying to stay hydrated.

5 Mile Bike

Rode five miles in 25 minutes, nice and easy.

i am battling the possible onset of an allergy attack, and am still fatigued from recent races.

I need to decide if I am going to race again this week or just rest.

Wednesday is the Summer Solistice, which i have run in three years in a row, my only annual benchmark race, but it is a tough 5k and I ran well last year so it will be a challenge to break my mark if I am not rested. I have hardly run the resovouir at all this year.

Thursday is Lake T triathlon.

Likely, this will be a last minute decision.

Celebrate West Hartford 5K (Stroller)

Did a Baby jogger 5K in West Hartford today. I did it as a training run, trying not to exert too much. I came in the 32:something. I stopped about 150 or so yards short of the finish, left the baby carriage with the girls, took Zoey out and we walked/ran across the finish. As the start she didn't want to get in the carriage. "I want to run, Daddy!" she kept saying. I finaly got her to agree to get in the carriage, if I would take her out later to let her run, but once I got her out, she was being very shy and not running, like she can. She did show no hesitation about getting her water later and her snacks.

Chevaughn finished not so far behind us in a 10:38 mile pace, a record for her.

Gymn

Went to gymn, rode bike for 12 minutes, lifted for 10, ran a mile at 10:00 pace, stretched, then went for an easy swim, folowed by the hot tub.

Iron Horse Boulevard 10K 6-6-2010

Ran the Iron Horse 10K this morning. My goals were

1. Beat last year's time of 1:04:51
2. Beat 1:02:00 (MILE PACE < 10:00)
3. Break 1 hour

The first goal I was confident in. The second goal I was aiming for, trying to run 10:00 minute miles. The third was more of a dream if I felt really strong.

I have been so busy at work I haven't gotten to workout much this week, so I just took it as resting, so I would go in undertrained, but rested. Also, I never specifically trained for this race. My longest run of the year has been 5 miles.

yesterday I calibrated my new garmin at the track. I thought I reset it, but no sooner than I had started the race, then the watch showed I was already 5 minutes and something into the race. The heart rate monitor was working and i was already into the 160's during the first mile, which was concerning. It wasn't particuarly hot, but it was very humid. My first mile according to the time on the course was in 9:36, which was too fast for the way I was feeling.

The race was a struggle. I tried to both keep a pace and back off at the same time. It poured rain for a mile or so. I felt very tired, but kept plugging. I was at 4 miles in 40 minutes, but my heart rate was in the 170's. By mile five I was over the pace. I tried to pick it up some, and then really picked it up at the 6 mile mark (no clock there, so I don't really know the split.)

I ran hard approaching the finish and was a little annoyed there was no clock at the finish line. The 5K clock had been turned off, and I guess they didn't have one for the 10K.

I thought I might have beat the 1;02, but it wasn't really close.

Still on a humid day with no specific training for the race, I took 2 minutes and 5 seconds off my time of last year, cutting my mile pace by 21 seconds.

The race did seem to go by fairly quickly.

I'm not certain what my next focus will be.

June 16 is the summer solistice 5K, the only race I have done every year. June 17 is a Lake T triathlon and also the Extreme scramble 5K that Chevaughn wants to do.

Chevaughn, by the way ran the 10k also, posting an 11:36 mile pace. very impressive. I have to check but that may be a faster pace than she has even run a 5K.

***

Iron Horse 10K 6-6-2010

1:02:44 Total (10:06 Pace)

225 out of 339
103 out of 135 Men
8 of 11 in age group

Mile splits over last three years - 2010/2009/2008
9:36/10:42 / 10:15
10:10/10:30 / 10:28
10:00/10:33 / 10:58
10:14/10:39 / 11:07
10:24/10:22 / 11:06
?9:52/10:15 / ?10:47

Place finish
2010 - 225 out of 329
2009 - 286 out of 365 (good for 250th place in 2010)
2008 - 248 out of 272 (good for 265th place in 2010)

2010 1:02:44 (10:06 Pace)
2009 1:04:51 (10:27 Pace)
2008 1:06:50 (10:46 Pace)

6 Mile Bike

Rode 6 easy miles at work. Was beat down tired today.