Water temp at the pond was 75 degrees this morning. Double crossing with no wetsuit today. A little slower without the wetsuit but definitely a better workout. Did a 5 mile run afterward with Mike. Good to loosen up the legs. Overall felt pretty good after the long ride yesterday, I had expected to be a little sore today, but feel fine.
Weight: 163
Did my long run this morning in Danvers. It was not much fun, last night my sinuses were just killing me and I couldn’t fall asleep. Finally at about 2am I fall asleep for a couple of hours. Made it to the Y by 5:10 and off we went. Ran with Heidi this morning and Julie dropped back to run at her own pace. I think Heidi would have liked to run that first 7 miles at a faster pace, but I just didn’t have it today. Last week after the first 7 I was able to pick up the pace but not today, struggled to just maintain 8:10 for the rest of the way. Glad that is over!
http://connect.garmin.com/activity/87911104
Weight: 161
Rain again this morning, fortunately it held off until I got my very short run in. Woke up late this morning and didn’t get to the gym until 5:20. I was hoping to do a slow 5 mile run, but had to turn it into a slow 5K run so I could be back when the pool opened. I wanted to loosen up my legs a little bit after the long ride yesterday, but didn’t want to go too far or too fast either. Ended up running for a little over 25 minutes. My legs felt heavy and tired, but not sore. Jumped in the pool at 6 and started swimming and felt like I wasn’t going to make it very far. Must have slept funny last night because each pull through the water on the left side hurt. Felt like a pulled muscle in my upper back. I was thinking it was going to be a slow swim, but it actually started to feel about about halfway through the second 500. By the end it didn’t bother me at all, but I can still feel it a little bit now. Good thing I have a massage coming up Wednesday.
http://connect.garmin.com/activity/87504098
Swim workout:
500 warmup
500 pull
500 warmup
500 pull
500 warmup
500 pull
Total: 3000 yards
Weight: 164.5
I pulled into the Danvers Y at 5:08 this morning to meet Heidi and Julie who were going to run the first 7 miles of my long run with me today. It was pouring, coming down in buckets. Julie pulls in and few minutes later and it is still pouring. Normally I would have just started running at 5:10, just because I have to get the run done and don’t have time. Since it was raining I was kind of glad that Heidi was a little late. A few minutes later she pulled in and the rain stopped, sort of, it wasn’t pouring anymore at least.
We head out on the run and I can tell right away that the pace is faster than normal. I figure I will let them set the pace and just keep up. I can tell after the first mile that we went out too fast for Julie. How do I know? She stopped talking! Unfortunately for her, that would be our slowest mile. We stayed together through the first 4.5 miles and then came the hill on 62 and Julie was dropped like a bad habit! Heidi had no problem keeping up and probably could have pushed harder. After the 7 mile loop I was off on my own for another 5, and it started raining again, pretty much rained for the next 4 miles. I felt pretty good and just relaxed and ran at what I felt was a comfortable pace. I was a little surprised when I looked at my watch and the pace was 7:20 for mile 10, I felt like I was running closer to 8 minute miles. When I finished it turned out that I ran the 12 miles 9 minutes faster this week than I had last week!
http://connect.garmin.com/activity/86409322
Weight: 162.5
Went for my run this morning and thought I might try to pick up the pace since I was on my own today. Felt pretty good after the 1st mile 8:06, then hit the wind heading out to the DHS track, managed a 7:33 into the wind. Mile 3 around the track was ok, other than the rain that started coming down, held 7:02 for that one. Mile 4 heading back to town had some wind at my back for a 6:57 and finally a 6:49 mile back to the Y. 36:29 for 5 miles, I’ll see if I can better than on next Monday. Will post the Garmin results later.
http://connect.garmin.com/activity/86141950
The Swim was just a long 3000 yard swim, held a 1:40 100 pace.
500 warmup
500 pull
1000 free
500 pull
500 free
Weight: 163.5
In Kingston, NY for the day so it seemed like a good reason to go run along the Dam. It’s nice and quiet up there because for the most part cars are not allowed, there are a few sections, but even there they are few and far between. Sometimes if you are lucky you can even see the Eagles that nest in the area, unfortunately they have been around for about 2 weeks now.
It was another cold, rainy, miserable morning out there running. Slogged through 12 miles. I did manage to do negative splits, so there was one bright spot, even if it wasn’t the weather.
http://connect.garmin.com/activity/84915925
Nutrition:
Post run – Had a glass of milk with Hammer Recoverite. I’ve been doing this for the longer runs and harder bike rides and it seems to help recover. Or maybe I just don’t get the headaches I used to get anymore after the workout.
Weight: 163.5
Had been hoping to start going to the pond in the mornings by now, but I’m having trouble getting others to show up. Still pretty cold really anyway so it is probably better that I just go run at the gym and swim after the run. The problem with running after swimming at the pond now is that my feet are usually numb. When they are numb like that I feel like it changes my stride until I can get myself warmed up.
Anyway, I did a 5 mile run with Julie and then we swam for about 50 minutes.
http://connect.garmin.com/activity/84511963
Swim workout:
3000 yards – alternate 500 free with 500 pull
Weight: 162.75
Did another long run this morning. This one was for 12 miles and it seems like this could be pretty close to the limit unless I loop past the car and make sure I have some Gatorade/water and/or Gels. I’m doing loops anyway so stopping at the car wouldn’t be a problem, but I would have to start out earlier and I’m already starting at 5:10am.
Today I did the a 5 mile loop and then Julie met me for the 2nd loop that we made a 7 mile loop. I’ve been running from the Y for so long now that I pretty much know how long all the streets are and where to run to add or subtract miles from the total distance. Overall the run was pretty good, in the beginning my legs felt tight but loosened up finally after about 7 miles.
http://connect.garmin.com/activity/83404182
Weight: 162
Today instead of the normal long ride our training program called for doing an Olympic distance triathlon. It’s a little early in the season for doing those in this area so we just did a 23 mile bike followed by a 6 mile run. Well, I guess the run was supposed to be longer but I went the wrong way.
The bike ride was an out and back. I think I over dressed for the bike today, my legs were getting warm and had to open up the jacket at one point. I almost got dropped just before that on Ipswich Rd!!!!! I was able to recover and draft out to the turn around and that is where I picked up a 2 minute penalty from Coach Bri who caught me drafting. After the turn around I was able to pick up the pace a little bit and managed to push the average speed to 19.6 for the total ride including the ride over.
http://connect.garmin.com/activity/82758033
Then the run, yup, this is where I DQ’d! That does not stand for Dairy Queen either. Although I could go for a Blizzard right now. I thought we were doing an out and back run as well, apparently on the way back I was supposed to turn at a different spot than I did and cut the run short by about .4 miles. So, I didn’t win any awards or trophies today. I was happy with the run though, after the first mile I was able to do negative splits and hold 7:30 pace for the last 2 miles.
http://connect.garmin.com/activity/82747965
The slow ride home http://connect.garmin.com/activity/82757978
Weight: 165.5