Random Inspirational Quote

PM - 9.43 mi. of easy runs w/ 8x200m LT- 31,32,31,30,32,31,30,26

Really tried to let it rip on the last one - still hard to believe that's how hard it feels to run at 4mi./mile pace...

I felt pretty good near the end of this run and last second decided to add the 200s.  The wedding in Lexington last night had me feeling a little sluggish to start :)

Congrats to Freyguy on his big PR this weekend in the half!

PM2: 7.78mi. bike - 23:11, transition to run and put in moderate effort - 1.43 mi. - 10:44.  Really want to eventually improve on the bike (and be competitive in tri's later on).  I see alot of these guys I keep up with in the local running series doing tri's and averaging like 25 mph and then about 6:50-7:00 on the run... and getting in to the top ten.

However, this will be a slow process since I'm kind of doing the swim/bike to supplement when I'm not to hurting from run training - I'm thinking of full Ironman in 2015. :)

AM easy run: 10.7 mi. - 1:25:48.  Ran a loop down SR 11, SR 46 and back down Goeller to Terrace Lake and home.  

 Swam 400m in the neighborhood pool - 11:15.  Practiced breathing standing still with head in the water (the "blowing bubbles" that they have kids do to teach them) and then tried to do it while I started swimming.  Immediate water in the nose and mouth and choking.  Just swam with head above water again and backstroke.  Went all out on last 25m to test how slow I really was - 30 seconds... 2:00/100m?  I'm guessing that's pretty awful.

I'm thinking with this whole triathlon thing that I'll have to make it a dedicated training cycle and do a lot less running with a lot more swimming and biking in order to have the time to get it all in with a newborn child at home. 

PM: quick bike to Jimmy Johns to pick up lunch - "freaky.. (not) fast" - about 20 mph - 8.9M-27:35

PM2: bike over to Tipton Marina to meet Nathan to ride FFY Tri course and run afterward.We got 1.5 mi. in and I blew a tire - first flat tire and it and to be right now?  This is why I prefer running... Ran back to the marina after chaining up the bike and Nathan and I ran 4.65 mi.

SICK :(  Fever and runny nose with aches and pains all over

Barely slept last night - still with the fever and runny nose.  Think the baby's sick too :(

went out for a PM bike ride and then attempted jog.  Its pretty warm outside and my body is still having trouble regulating temperature.  8.33 mi. - 28:00 bike.  Jogged a little bit and was already overheating.

PM - easy miles - finally got back outside to run - still feeling respiratory congestion and general weakness from sicktime.  A couple of pickups for 400m's and one stride ~ 0.5 mi.  Still far from 100%

7.2 mi. - 58:00

PM easy 8 mi. w/ 5x100m strides (17,16,16,15,14) - 1:05:04 total.  It has been hot here - 90 degrees again today.  Almost totally over this cold-type sickness.  5k race tomorrow will be a slow one...

AM: run over to 5k from house, 5k race + some volume (a little under 14miles) - slow and hot this morning - 5k race - 18:57 - pretty awful result, felt awful, too. 

2x1 mi. at MP after the race and then 6 mi. slow back home

PM: feeling much better - both outside and health wise.  2 mi. easy with dog and then 6 mi. 11xhills - 1.25mi. hills at LT