Random Inspirational Quote

AM: Tipton Sprint Tri. mock run through.  4mi bike over to Tipton Marina, 400m swim (OW) out to little island from the marina - beware of boat ramps - they are slippery :), 12 mi. bike on the borrowed road race bike from Nate - while moving ~ 23mph! :), easy 1.25 mi. jog.  Really working on transition and the feel of going from swim to bike.  If I can mange to not be in the water for 30 minutes on Saturday, I should be able to do okay for my first Tri.  4mi. easy bike back home.

PM: Trail running at BC Park - Trail 9 - 2.5 miles out and backto Taylor Ridge.  Good climbing, slower pace, but good effort. 

During Olympic sinchronized diving: 20 minutes of core and leg work with Tiff's new Pilates DVD before the swimming and gymnastics.  Damn! Come on Lotche! :)

PM: easy 6 mi., Terrace Lake and back - 48:00.  The new shoes are slicing in to the outside of my right ankle.  What the hell, Brooks?  Previous Ghost 4's did not do this.  I guess each shoe varies.  My legs felt fairly fresh, considering the 3 hrs. of XT yesterday

This is a weak version of Kevin Castille's workout that I saw in Runner's World Aug. issue.

PM Track Workout:

WU:  1 mi., 5x200m w/ 200m rec. (43,42,41,41,43), 600m jog

4x1000m (3:43, 3:41, 3:46, 3:47), 1200m jog,

400m - 1:06, 400m jog,

200m - 0:31,

0.4 mi. CD (before the storm hit)

8:30PM quick transition run through, working on sprint speeds with transition between bike and run:

bike 4.5 mi. on Nate's fast bike - 14:34 (19 mph), after forgetting to turn my foot and get a foot loose and falling sideways on the bike right out in front of my house :), I did get my foot unclipped off the pedal, changed into running shoes and took off - managed a very uncomfortable/tight mile in 6:42 

PM: 8 mi. super slow and easy around the neighborhood and fairgrounds - 1:10:09

PM1 - 8mi. - 4 mi. mod. hill work (trying to maintain consistent pace on hills) - 6:50, 6:48, 7:06, 6:55  -- Total: 1:04:43

PM2 - 5mi. bike/1.25 mi. run working on transition - 18:24/10:03

AM: 11.3 mi easy bike - over to bike station and back,

2 mi. easy jog - 17:00,

early PM: 3.5 mi. easy - 29:16

First Triathlon tomorrow!

AM: Columbus Sprint Triathlon at Tipton Lake:

First off - these things are very fun, so don't take any of this as complaining, just helpful mistakes that can help others :)

Get there about an hour early - be sure to bring all your gear! Swim cap, tri shorts/suit, helmet, a fast bike, socks and running shoes, a lightweight short or belt that you can put your bib number on for bike and run... I was missing about 3 of these things.

Train for the swim - its great cross for runners and is zero impact.  IT IS HARD!  I was one of the last out of the water - literally.  800m - 24:52 - swim complete, but, so far, in like 160th place and exhausted :)

Went out hard on the bike and maintained 20 mph.  It took me to about mile 10 of the 17.5 for my heart rate to get back down from the swim.  Overall, bike was decent for first racing experience - 52:07 - made up quite a bit of ground. Now when you transition it helps to remember which rack/row you were on - it took me 3 tries on this venture :)  Finally got the running shoes on and my hat.

I was thinking- the run, oh good the easy part! Nope!  I was gasping for air for the first mile.  got a decent rhythm after about 1.5, but could tell that I was slow.  5k run time - 22:51 :(  Yikes! 

Overall time - 1:43:XX

This was a great workout and a lot of fun!  I was beat down at the end, felt like I really pushed my cardiovascular limits, but did not feel like I killed my legs.

 Highly recommend doing at least one of these to all who love any endurance sports! 

Easy miles - PM - 2 mi. easy on treadmill while the 10k final was run - way to go Mr. Rupp!!!!!!!  2mi. in the heat, and then 4 more in the heat an hour later - I'm dehydrated and a little tired still from this morning.