Woo Hoo half day at work, and after a delicious lunch at Cafe Brio I went to the pool at south to get a long swim in.  I swam 55 laps, so you do the math.  50 is a mile and a half so...  After the swim I went home and did a little recovery on the coach until Steven got home.  We had planned on going for a 2hr. ride, but my bike is still at Wheel Fast.  ( They were putting a Cat cadence … [Read more...]

Sometimes when you wake up early to do a work out it seems like you are on auto pilot.  Just follow the yellow brick road.  Instead of going to fc south to swim, I went to masters practice at Nelson.  My better half stayed on auto pilot and went to fit club any way.  Oops, oh well we both got a swim in.  We did a 500 warm up, then 8x50's,  3x250 fast, slow, fast.  3x200's, fianally … [Read more...]

There was a smaller crowd this morning at the masters swim.  I know a lot of people had swim meets and other plans, so they swim earlier.  After the warm up, we started with 10x50's.  My speed is still good , so I can keep up on these.  Then we did 3x300's, 3x200's.  My endurance on these kind of sets is not quite back, I struggled to keep up.  Last we did 6x100's odds on the 1:40, evens on … [Read more...]

I thought since we were out the door before 0600, it might not be a bad run.  I was so wrong.  It started off fine.  Steven and I headed out Washington, After mile 1, I made the comment, " I should have brought my new Sprint water bottle."  ( It's a smaller hand held bottle from Nathan.  Just enough for Hot shorter runs.)  We turned around at mile 3.5, almost to Bradfordton. By this time, it … [Read more...]

I did and early swim before work this morning.  I didn't want to push too hard, because I knew I was going to do the New City time trial later.  I did a 300 warm up, 2x150's drills, 1x600, 2x300, 3x200.  Trying to keep the 300's and the 200's faster than the 600.  200 pull to finish. I was nervous about the time trial, it was my first time going out there.  It was good to have Steven with … [Read more...]

I must of missed the memo from Sunday, because when I went  Nelson for the masters swim there was a huge SUSA swim meet going on.  Steven and I went to south and did a sprint workout instead.  So today I slept in and went to south again and did a straight 1.5 miles in the pool.  Unless you are out the doors before  0600, it is way to hot to ride or run.  I mowed the yard around 2, and was … [Read more...]

I think the heat index was well in the 90's when Steven and I left for out ride.  We planned a loop around Salisbury for a 2hr ride.  We head out around 1700 hoping the team mack riders wouldn't catch us by the time we split down Farmingdale.    Wethought we heard the jaws music when we were on Old Salem, but never got passed.  We went to Salisbury, and then down old covered Bridge road back … [Read more...]

Steven and I made out to fc south before work, and got a swim work out in.  We did a 300 warm up, and then 4x50 stroke drills.  For the main set we did 6x50's on the 45, and then 4x50's on the 40 sec.  I then finished with 6x150's on the 2:15.  A cup of Jamaican me nuts coffee from the Bean Counter and I was off to work.  As soon as I left work I could feel the humidity hanging in the air, … [Read more...]

There is nothing that is supposed to get you back in shape faster than running hills.  So  that's what incorporated into my run this morning.  I was sluggish and unmotivated to go run.   It couldn't decide if it was going to rain or not. A pot of coffee later and I was out the door.  I ran to the park and started with some easy hills.  I did the small hills by the pavilion, down one side, … [Read more...]

It's funny how when you have been absent from something, you feel like you are going to fail when you start again.  I haven't been to a masters swim in about a 2 months, but did I think I forgot how to swim?  This morning was beautiful, a great day to swim outside.  I got to the pool and the water temp was a steamy 80 something degrees.  Not fun to workout in.  The lanes weren't really set … [Read more...]