May 26th through June 1st

http://www.theday.com/article/20130528/ENT18/305289991
Nice job Crutch!


Sunday-40 mile ride with Gazelle and Boumenot.  Awesome ride through Greenhaven Road, Mystic, and back through Pawcatuck.  We stopped around the midway point and grabbed coffees at Mystic Market.  I feel like I'm starting to get acclimated to my brother's road bike.  We hammered out some good climbs on the ride and had some enjoyable descents.  Thanks to Mike for planning out this route.  I'm looking forward to continued rides throughout the summer.

Monday-48 degrees at the start ain't no thang..
7 am..run/swim combo planned with the Gazelle.
Ran 3 miles barefoot from the Town Beach to Seaside and back with Gazelle and Matthew.
Jeff and I then slipped into wetsuits and hit the water..After a few minutes of trying to get acclimated, we went for it.  All in all, we swam approximately 1/4 mile.  It sure was cold...we hope to increase duration and distance as the weather gets warmer.

pm-3 mile run with Lulu on the roads.  Heel was sore. Post run stretch

Tuesday-4 miles..
2 mile warmup
4X400 at Hell Field
75, 73, 73, 68..on one minute rest
1+ cooldown.
Calves very tight and blisters on my feet from yesterday's beach run..what a wimp!!

Wednesday-1000yd swim at the Y with Gazelle..500 warmup and a bunch of drills.  Solid workout.
p.m. 20 minute stretch

Thursday:
Quick 4X400 drill at Hell Field..no warmup..45 second rest..77, 72, 70, 69
Approximately 20 mile ride with the Gazelle from his house, to Dunns Corners/Bradford Rd, Rt. 216, and back down through Misquamicut. Throughout the ride I was having difficulty with the gears.  On Woody Hill Road I felt like a 10 yr old kid who just got his first ten speed.  Hopefully, I gave Jeff a good laugh.  Speaking of that devil, I was having difficulty hanging with him today.  In honor of Mike B., who ditched us, Jeff wanted to hit the Misquamicut area.  Here are a few scenes our friend missed out on.

                                                      "5k can't hang.."

                                                      I got my first new 10 speed..

                                             
Friday-445 Club with Gazelle
6 miles..6:29/mile..
It was quite humid for this show..Gazelle was ready to roll right off the bat.  For an early morning run, I felt like this one was a hammer show.  Happy with this run...only felt a bit on pain in the foot.

Saturday-4 miles..hot and humid..solid pace.
Post run stretch followed by massive amounts of yard work.

Weekly Totals:
Run Miles:5x, 21 miles
Lulu's miles: 1x, 3 miles
Bike: 2x, 60 miles
Swim: 2x, close to a mile

May 19th through May 25th

Sunday-35 mile bike ride with Gazelle and Boumenot.
Met up at Gazelle's, rode through the West & East Beach areas, then crossed up Route 1 through the Burlingame area, and came back to town through Bradford.  This ride serves as my new longest effort on the bike and I felt really good out there.  It's nice to be able to take away some positives while not being able to run.

Monday-4 miles barefoot on Weekapaug Beach with Lulu.
Funny how I feel less pain when running without any sneakers..

Tuesday-early AM sets of planks, bench press, pullups, abs, and stretching.

Wednesday-
a.m. Swam 1000yds with Gazelle in the early morning.  Tired.
p.m. 2.5 mile run with Lulu. Soreness/slight pain localized to the left knee and foot.  Stretched afterwards.

Thursday-20 miles of biking with Gazelle.  We averaged 18 mph throughout and were able to hit a max speed of 29 mph.  It was nice to finally ride on a road bike, but it definitely will take some time to get acclimated to.  Fun ride and good workout.

Friday-445 Club with Gazelle and Boumenot.
 Yes, we still exist!  We did a 4.5 mile loop from my house.  We averaged about 7 minutes/per mile.  I joked with the guys that this was my long run. Slight discomfort in the knee and heel...better than Wednesday.

-Chiropractor visit in the afternoon.

Saturday-1200 yd swim at the Y.  500 warmup, drills, 4X50 yd on minute... Followed up with a quick strength circuit session..bent over rows, pullups, planks, shoulder press..Felt tired for some reason today and feel like I did better in my session then I did in the water..

Totals:
Run-11 miles, 3x
Lulu run-6.5, 2x
Bike-55 miles, 2x
Swim-2200yd, 1X
Strength/Stretch-2X, 1 hr+
Chiropractor Visits: 1x

May 12th through May 18th

Sunday-Y workout
Arc Trainer: 20 minutes..got my sweat on!
Swim: 900 yds

Monday-Chiro visit followed by 3 miles with Lulu in about 20 minutes.

Tuesday-20 mile bike ride w/Gazelle.  We really were cranking at one point on Atlantic Ave...hit 30 mph..love the adrenaline.

Wednesday-1300 yd swim..took barely any rests, felt good.

Thursday-snuck in a 3 mile run w/ Lulu just before sundown.  Slight tightness/soreness in knee.  Heel bothering me less. Post run stretch.

Friday-1000 yd swim with Gazelle.  Nice to have him back in the pool to motivate me.

Saturday-3.5 mile run w/Lulu. Followed up with stretching.

Totals:
Run-9 miles
Lulu run-9 miles
Bike-1X, 20 miles
Swim-3X (3100 yds)

May 5th through May 11th

IT Band has put me on the DL...I plan on keeping my blog entries short for a while.

Sunday-12 mile bike ride
Monday-12 mile bike ride, stretch/Chiropractor Visit
Tuesday-Weights/Core core-tons of pushups, bent over rows, abs, etc.
Wednesday-1500 yd swim (most yards I've ever done.
Thursday-Weights/Core work-body weight squats, bench press, pullups, single leg squats, abs
Friday-1200 yd swim at 5 am..various strokes. Chiropractor Visit
Saturday-12 mile bike ride/foam rolling, 3 mile run

Run Miles: 3
Lulu Run Miles: 0
Swim: 2X
Bike: 3X
Strength/Core/Stretch:3X
Chiropractor Visits: 2