Clyde's Comeback!

1:40:00 on the stationary bike. I think with this bike I'll do my 10 min's= 1 mile running and on the real bike out on the road I'll do ever 20 miles= 5 miles running. 

11.1 miles this morning with Dave and Logan. They met up at my house for the summer tempo loop. I didn't feel like tempoing. The calves are super sore. Especially my right calf (same side as the ankle injury). So I'll pass on any speed until they loosen up. But that being said everything else feels pretty good and they ankle only feels around a 4 out of 10 on the pain scale. Maybe running harder on it up at TOU half forced it back into position:)

Anyways I started with the circle and we went out to the 3 mile warm up spot. Then when they started the tempo I ran back over to River road down to the dr's free clinic then back up the trail until I met them coming down. I ran into them with around .3 or so left of their tempo so I pick it up for that short section... glad that's all I did. Then we cooled down back to my house. Nice morning with a low of 69 F when I got home. 

Ate and hydrated then got ready for a bike ride. Looped out to Quail then up around Leeds, back down through Hurricane and home. 53.4 miles @ 18.9 mph total duration 2:53:18. This is a very hilly course. I'm guessing every long ride I'll do around STG will be hilly... bummer. Felt ok but the legs didn't have much in them and by the time I got back into Washington fields I was ready to be done.

4 mile run on the treadmill

1:02:30 ride on the Tour de France stationary bike. I road all of stage 3 from the tour and it's elevation profile rocked my world. 

20.6 mile bike ride out to SunRiver and back in 1:03:15- I'll call this my time trail ride. Mostly all rolling but fairly open roads with minimal traffic and only a couple sharp turns. Kept the pace very up beat but not full bore. I'm not even sure what full bore is on the bike. 

15.25 mile run- got home from the ride and headed out for a run. The bad news was I didn't start the ride until just after 7. So by the time I got running it was already about 8:25. Full sun, hot and humid. I really struggled on the last 5 miles. Up to mile 10 I was right at a 7 min avg hitting 10 miles in 1:10:20. But I ran out of gas and hydro so the rest of the run was a death march with those miles around 7:15-30 pace. Legs just feel lethargic this week and I'm guessing I needed more of a recovery week from the half. Anyways another "brick" workout in the books. 

DC loop in reverse this morning. Left the house at around 7:15 did my loop and then it started raining. Dang! I would have enjoyed the run more with some rain. Felt so so. Even though I'm getting all ramped up to do tri's I need to be more committed to running for the next month. I feel like my run is so far off my "A" game that I'll never run the same again. True or not I just need to keep clipping off the miles. Ankle felt so so as well and much better on the second half as it was stiff early on. 

We were going to be out of town today but decided not to leave but that left my running plans vacant. So I improvised and just ran my river trails 20 miler with a slightly different last 2 miles. I didn't want to run this morning- at all. Felt semi sick with a pounding head ache last night and still somewhat this morning. But knew I needed a good long run. Pushed it out the door with no plans on pace or tempo... just get in the miles. 

Hit the first 10 miles in 1:14:00- It felt faster but the clock can't lie. Looking back at the first half spits I must have still been somewhat a sleep. Hit the first mile in 8:22 and my fastest mile that section was mile 9 at 6:48 with 10 at 7:00. The rest of them were well over 7 min pace.

1:04:56- Got to the DC hit the potty and took a GU. Knew just running a solid 20 was a big step. But wanted to up the effort a little. So I did but not a lot. Fastest mile was 6:15 and basically just kept them all right between there and 6:30 pace. The bottom line is I'm really not very fast at all right now and am dealing with a totally different runner than I was 2 short months ago.

Glad to chip off a long run. I keep telling myself if I keep chipping away miles and workouts that eventually I might get my old body back.... maybe. Super hot and muggy this morning. Run started at 5:25 a.m @ 74 F and finished at 77 F by the time I got home. I really ready for some crisp, cool weather and so sick of the humid crap we've had most of the summer.