Late Day Run

Left around 8:30 tonight for a long run.  The air temp felt great.  Ran towards Selma for a total of 7 miles.  Finished in 58:16....which for me is pretty good.  Felt great throughout the entire run.  Only problem was that it was getting dark towards the end.  Had a worried wife and daughter and a close call with a driver that didn't see me.  Lesson learned.

Tomorrow morning I'm meeting up with Gary for a swim and 40k bike around PCR.  Here's hoping for good weather.

Warm Waters

Finished a very warm swim at PCR this evening.  Did a non-stop 1800 with a 300 cool down.  The water felt as if it was 85-86 degrees.  I think I was sweating as much as getting wet from the water.  My stroke feels very strong and smooth.  Feels like I'm gliding very well....at least for me.  Now time to focus on strength and speed.  Gary was there making me laugh....as normal. 

Tomorrow.....possible run in the morning and definite bike later in the day.

"The Hills Are Alive...With The Sound of Music..."

Sounds a little strange for a blog title, but tonight, it is the truth.  With my workout music blaring through my MP3 player, I tackled all hills between Albany and Eaton.  Total distance was only 24 miles, but it was the quality of the distance that I'm focused on.  There are 3-4 nice hills for this area on the pike.  I turned off my course only to ride down a hill and back up to resume.  Hit all the decent hills on Black Cemetery Road on the way home.  Focused on my shadow and tried to keep a strong, consistent pace throughout.  Will need to improve, but a great measuring stick of where I am cycling-wise.

My legs are still sore from last night's death-match at DMS (could stand for Death Match Showdown :) ).  My diet is going great.  Missy picked me up some great nutrition today and has been awesome with her support to help me realize my one vision - one goal.

Wednesday = PCR swim night. 

Near Death Experience

With the help and support of Missy and Tiffany, I completed another grueling speed workout at the DMS track.  Started with a mile warm-up and then went into my planned 5x400m timed sprints.  (1st) 1:45 (2nd) 1:37 (3rd) 1:26 (4th) 1:20 and (5th) 1:15!!!  My last two topped last weeks fastest time (1:21)!  Finished with a cool down lap and called it a night. 

Hills on my bike scheduled for Tuesday's workout. 

Speed Workout #2

It's been one week since my first attempt at running 400m sprints on a track.  I actually could tell a difference, or at least was more aware, of my speed and general running abilities during my Saturday workout at PCR.  I'm hitting the track again tonight.  Missy is in charge of timing/tracking my laps.  Plan is to add one more 400m sprint and to improve my time with each 400m. 

I signed up for the 8/13 sprint tri at PCR last night.  Focusing on my leg strength and diet at this time.  Did well with my diet today....one day at a time.  People think that just because I'm thin, I don't battle with poor eating habits, or can eat anything I want and still be thin.  The older I get, the less true these assumptions are.

A lot going on within my work life.  Workouts seem to help keep it all in perspective.  Thanks to all my friends and their support (Gary, Chris, and Tom specifically).  Definitely would not be where I am (mentally or physically) today without them.  Now....on to my workout!

Race Practice

Went to PCR Saturday morning at 7am.  Swam about 700-750 meters with Gary.  Biked one lap around PCR with James (just over 12 miles).  Ran the 5k in just over 24 minutes with James.  Felt fine, but I didn't push during the bike.  Need to practice a bit more on the course to figure out how to better manage the rolling hills on the west side of PCR.  Swim was strong.  Run felt great, but the start was a bit rough.  Even without pushing during the bike, I felt the pains of transitioning to the run once again. 

First race is going to be August 13th at PCR.  It will be a sprint tri.  Will focus on the olympic in Sept.  Taking today as a rest day.

Morning Workout

Got up at 5:30 this morning and went on a quick bike ride.  A little breezy, but pretty good.  Went for 45 minutes at a high cadence versus a high gear.  My computer is not working right so I'm not sure of my avg mph or distance.  The end result was the feeling of a great workout. 

Tonight is a distance swim at PCR (hopefully). 

Speeds What We Need!

As I focus to improve my run times, I took the step tonight of doing fast laps around the DMS outdoor track.  I started with a mile warm-up.  I then did 4x400's.  The first was at a 1:37 pace.  2nd was at 1:33.  3rd at 1:26. 4th at 1:21.  Then finished with an 800 cool down.  The next time I do this, I'll shoot for 5x400's and try to start around a 1:30 pace.  I about puked, but am very proud that I did it.  More of this can't help but improve my run times.

Going to eat and rest this evening.  Bike ride scheduled for the morning and a PCR swim tomorrow night.

Swim Technique

Went to PCR with Missy and Tiffany this morning for a swim workout.  Ended up doing around 1200m, but mainly worked on my water entry to start the race.  Missy and Tiffany were able to teach me the dolphin kick entrance, which was much faster.  I'll now focus on improving this entry and starting at the front of my age group.  My hope is that I'll be able to get away from some of the pack and keep my swim timing goals alive.  Water was very warm...felt around the 80 degree range.  Pretty crowded too.

Right now....my 400 is probably around a 6:15 pace.  I've also decided to change my August race venue from Indy to the Muncie race.  It will still be a Sprint Tri, but the course is so different than Indy, I'll need to readjust my goals.  August will be a Sprint in Muncie.  September will be an Olympic in Muncie.  I'll have to decide on October, but am still thinking about the Muncie mini. 

Brick Day

Knowing it was going to be a warm weekend, I decided to get my workout in early today.  Went on a speedy 12-mile bike (timed at 28:27:22) and then for a 3-mile flat run.  The run felt pretty good, but I forgot to start my watch for the run.  Seemed to take me a little longer than normal to get my stride going, but I'll work to reduce that. 

I did make it out to PCR last Wednesday for the group swim.  Got approximately 1500m in.  I estimate from bouy to bouy is around 150m.  Swim is feeling good.  All disciplines are feeling good.  I know I have my first race distance (August 20th) well under control, but I'm out to get a new PR for a Tri Sprint. 

I'm planning on an Olympic distance Tri in September and then to focus on a mini-marathon in October...probably the IU Health Muncie Mini. 

Anyway, great workout today and looking forward to a long, hilly ride tomorrow as I go back and forth between Eaton and Albany on the hilly pike. 

Catching Up

I've missed several posts and was reminded by Sabrina today to update this.  I injured my right knee and have been nursing it back to health via a lot of rest.  However, I have also found that it feels pretty good after a ride or swim.  Haven't tried running just yet. 

Melanie McQuaid just left after staying with us for the Ironman Muncie 70.3 event at PCR.  She did great and was great to meet.  She definitely revitalized me to focus on my workouts.  While she was here, we rode to PCR, swam around 1500m, and rode back home.  I got very tired on the way home around Desoto Road.  I took Friday (7/8) off and then biked on Sunday (7/12) for an hour at a very high rate.  My plans tonight are to swim around 2000m at PCR if time allows. 

Very, very warm out today (90+).  Hoping to get a swim in instead of riding or trying my first run in a while.  We'll see what happens.