What to do on the Thursday before a race? I needed to speed work in the pool, but I also wanted to do a bike/run brick. I decided on a hour of weights, and the pool. I did 4x 100, 50, 25, 25 on the 40sec for a 50. With 30 sec rest. The second set, I dropped the 100's and just did 4x 50, 25, 25. I really wanted to go for a bike ride when I got home, but I barley had enough energy to … [Read more...]
Speed work works
July 31, 2008 By
Wednesday night track started with a 1mile warm up for me. We were going to 500, then walk 100, for 30-35 min. I started running with Katie Mac, Nile, and some other guys. The first 500 was a little over a 6:00 min pace. The next 5 we did were pretty consistent, 2:00 min per 500. I was surprized I was keeping up with the fast kids tonight. The last 2 were pretty tough, but I hung in … [Read more...]
Columbia River Valley
July 30, 2008 By
We flew into Seattle then drove to Wenatchee (Entiat), Washington the next day. I'm pretty excited to run in a different area than always down Washington St. The view is specatactular of the Columbia River and the Entiat River. Winding along with the river on one side and mountains on the other. Better than tall corn. The weather is gorgeous, 77 degrees, sunny, and not a cloud in the … [Read more...]
Will the Insanity Ever End?
July 30, 2008 By
After the near death experience yesterday (no it really wasn't that bad, it sucked, but it wasn't that bad.) I decided to take it easy. I even broke out the old Garmin, which was starting to collect dust. I just haven't found the need for it lately. When I have had a chance to run, I have just been using my Timex Ironman, or none at all. Hell, I have not even used the iPod in months. … [Read more...]
Track Club Suicide
July 29, 2008 By
The Tuesday track club met up at high noon. It was 90 degrees and the heat index was easily 100+. Attendance was low, most likely due to the heat. Billy Owen's plan was set. Do 4x1mile at a 6:00 pace with a 1/4 mile recovery . Ouch! This was a suicide work out if I have ever heard of one. The first lap started. Hey this isn't so bad... By the end of the first set. I was … [Read more...]
Let it rain
July 29, 2008 By
I was actually hoping it would rain tonight. Rain means no football practice, and selfishly means more work out time for me. I started the tour at fit club west wit 1730 ab attack. We did waistline work with weights. We then took the tour bus to fit club south. I did a killer threshold interval set. (I had the 3rd fastest women's swim time at the stoneman! ). I did a 300 warm up, … [Read more...]
3 Days
July 28, 2008 By
I can't help but continue to reference music when discussing running. The 2 seem to go hand in hand. Running is emotional for me and so is music. Today's run reminded me of the Jane's Addiction song "3 Days". Although it isn't on my iPod I thought of it as I ran today because this will be an unprecedented 3 consecutive days of running. Plus it was my longest run in probably 2 … [Read more...]
7 and 7
July 28, 2008 By
The last two weekends I have done a sprint triathlon, finishing 7th both times. What are the odd of that? The Stoneman sprint played to my liking, I just wish I could swim. I showed up to the Stoneman about 6:45. I thought that was more than enough time. By the time I walked my bike to the transition and found my rack, it was almost full. I felt myself spinning around, none of the other … [Read more...]
No rest
July 28, 2008 By
No rest day for me today. AM: I went to the track and did a mile warm up, then a mile at 8min pace, a 1200 at 7:30 pace, an 800 at a 7:00 pace, lastly a 400 at a 6:00 min pace. I finished with a 1mile cool down. PM: Powerzone at fit club south, and then a mile swim. I wanted to go longer but really, I ran out of time. No thing special just another Monday. … [Read more...]
Iron Abe & Stoneman
July 28, 2008 By
[Results] [Photos] The Springfield Tri Fest had another successful year. Two different races were run simultaneously. The Iron Abe a 9/10 mile swim, a 40k bike and 10k run. The Stoneman was a 500 yard swim, a 12 mile bike and a 5k run. Both distances were equally challenging to all participants. Iron Abe stared at 7:30 with 151 participants and the Stoneman followed at 8:00 with … [Read more...]
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