September 29th through October 5th

Sunday-Running with the Lions 5k
Results

Like Gazelle, I made a real last minute decision to run this one.  After three bowls of cereal and a big cup of coffee, I decided to give this one a go.  Warmed up with Shara, Gazelle, and Matthew for about a mile and determined that the wind would factor into the first half of today's race.  After seeing my parents and their boxers, it was go time.  1.5 out, 1.5 back..as expected, running into the wind down and with it at our backs for the ride home.  I crossed the line in 17:02..on the slow side, but considering my intentions for the day, I'll take.  Shara won the women's race in 4th overall at 20:24.  Coolest part of the entire race was having Gazelle, Matthew, and Shara round out the top 4.  Nice post race spread and a $25 gift card to Paddy's that is going straight to my Summer '14 Fun Account.

Monday-Who's Running Who with Lu?  4 + miles.. Last mile at low 6 pace..added on a couple of more miles solo..

Tuesday-Burlingame Workout with Gazelle..
1x1600
2X800
2X400
Jog rests, hot and humid, felt tired and trashed.
This qualifies as trail running for me!

Wednesday-40 minutes of swimming...no idea how long but assume over a mile.

Thursday-Quick workout of HELL Field..4X400..72, 72, 71, 70...
5 additional miles.
Sore left hip. Stretched after.
(6)

Friday-pm: 20 minute swim at Y.  Did some chores and ran 3 easy miles with Lulu.  Tired and sore.

Saturday-4.5 miles of slogging aimlessly on local roads in the humidity.  I ended up running faster than I intended..guess it's not the worse thing in the world.  Spent a good chunk of the rest of the day working on my lawn.

Totals
Run: 6X, 31 miles
Lulu: 3X, 9 miles
Swim: 2X, 1.5 mile
Bike: 0 (bad)
Core: 20 minutes throughout the week of stretching.

September 22nd through September 28th

Sunday: OCY Tri
Results
Very happy with my finish, especially my bike and run.  Thanks to all of supporters out there..
Especially Gazelle, for calming me down at the start as I nearly missed the race!
Fun day, good people, great atmosphere.

Monday: just under 7 miles..6:40 pace..heavy legs after the tri

Tuesday: 40 minutes of swimming at the Y.

Wednesday: 6.5 mile run..
First part of this run was with Lulu and she decided to drop a sub 6 minute mile.  After I dropped her off, I decided to do a couple of more miles at sub 6 pace.  Fun.

Thursday: Ninigret Workout with Gazelle
3X1000
3X400
3X200
All times very consistent, one lap recovery

Fast warmdown on Nature Trails with Gazelle.
(9)

Friday: 4 miles on local roads..legs very heavy and sore.

Saturday: am. 16 mile bike ride on Shore Road, through Watch Hill, and back home through Misquamicut.  Fall was definitely in the air.  With my soreness on Friday, I decided to bail on a group trail run.  Being cautious about not getting hurt.

pm. light 3 miler with Lulu

Totals:
Run: 6X, 32 miles
Lulu: 4X, 16 miles
Swim: 2X, 1 mile +
Bike: 2X, 31 miles

September 15th through September 21st

I didn't run Surftown, but need to take the chance to give some quick props to the WTAC Crew.
Muddy-great time and very impressive win at a big race!
Gazelle-on another PR and for racing hard competitions almost every weekend.
Also congrats to: Matthew, Crutch, Boumenot, Rhody Seth on great races and fast times.

Sunday-5 miles incorporating some fast one minute efforts in the last mile.
Feeling post wedding effects on this one..

Monday: Swim with Schonning from the Town Beach.  I felt tired in the water today but felt like we were moving at a solid clip.  With temperatures starting to drop, this will be one of my last swims of the year.  Took Lulu out for an afternoon 3.5 mile trot around Weekapaug.

Tuesday:17 mile bike ride, followed by 3.5 mile run with Lulu.
This was probably the last brick of the year for me.  I didn't feel particularly fast but worked hard.

Wednesday: Ninigret Beater with Gazelle
4X800 on short recovery (235, 234, 234, 230)
Jog Break
2X400 (70 70), 2X200 (35 sec guesstimates)
Warmdown on nature trails

The workout, cool air, setting, and camaraderie made this workout a really fun one.  Reminded me of being an XC runner.  Hope to get consistent with Workout Wednesdays.

Thursday: 6.5 mile run w/Lulu.  42 minutes

Friday: Brick with Gazelle..
22 miles on the bike, 2.5 mile run...felt pretty good.  Our last brick of the season.

Saturday: 4 mile light run w/Lulu before OCY..27 minutes



Totals:
Run: 3X, 33 miles
Lulu's miles: 3X, 12 miles
Swim: 1X, 3/4 mile
Bike: 1X, 17 miles
Core:

September 8th through September 14th

**Sorry for my shortness blog readers, just haven't had time to write much.

Sunday-a.m. Easy 5 miles in Milford, CT with Lulu and a lady friend
p.m; 1/4 mile swim..got my butt kicked by a girl.

Monday-40 minute swim from Town Beach.  Solid swim-tiring on the swim back.
Did a little core work before bed.

Tuesday-WTAC Charlie Stavros 3 mile Beach Run. 16:49, 3rd
Very fun..great running all around by Team WTAC.
Congrats to Galoob on the win, Chris on a very strong effort, Gazelle & Schooning for doing it (just completed Firmman/Aquabike respectively), and Matthew for putting fear in all of the old guys hearts.

3 mile warmup, 1 mile group cooldown that included my parents Boxer, Mickey.

Wednesday-25 mile bike ride with Schonning and Gazelle.
Covered some strong segments..also took a few parts easier.
Fun

Thursday-6 mile run on local roads.

Friday-20 minute swim at the Y incorporating some 50s in there.
5 miler through Watch Hill with Gazelle and Matthew as they prepped for Surftown.  We hammered the one hill by the Ocean House.

Saturday-Part 1: Meadowridge Wake Up Call..hill accels.
Part 2: 4 miler with Shara and Lulu down to the beach and back.
6+

Totals:
Run Miles: 5X, 30 miles
Lulu's Miles: 2X 9 miles
Swim: 3X, 1 3/4 miles
Bike: 1X, 25 miles
Core: 1X, 20 minutes

September 1st through September 7th

Sunday-a.m. very humid 3 miler with Lulu
p.m. 4 mile Avondale run

Monday-15 minute "training" swim from Weekapaug Beach.  I had all good intentions for this one, but it turned out to be a complete disaster.  Jellyfish completely infested these ocean waters.  When I wasn't swimming through the nasty jelly things, I was swimming right into huge clumps of their remnants.  It was itchy and miserable, but better than no swim at all.  After finishing the swim, I went for a 6+ miler with a lady friend.

Tuesday: 40 minute swim...definitely 1+ mile

Wednesday: 7 mile run..hit a local Strava segment hard..then did 6X400m at HELL Field..solid day.

Thursday: Mowed lawn after work and followed up with a 3.5 mile run with Lulu for a 30 minute spin on the stationery bike and dinner.

Friday: 4 mile shakedown with Lulu.

Saturday: a.m. NK5K, 16:57, 3rd
Results

Quick synopsis
-Very cool race, free adult beverage for all 21+ post race
-Well organized, despite the course measuring out to be just under 3.2.
-Congrats to Crutch on yet another PR (21:36) and John Hammett on taking the 70+ division
-Team WTAC Win.
-Happy to be nipping at Kevin O'Neil's heels towards the end of the race.  I've always had a ton of respect for that dude.
-Winner Eric Lonergan ran strong and showed what a class act he is post race.
-Overall, I felt comfortable pretty the entire race.  I didn't run a blazing time but think I would have been about 10 seconds faster if it was right on 3.1.
(6)

                                                                       WTAC!

p.m. 2.5 mile run in Milford, CT.

Totals:
Run Miles: 8X, 36 miles (one of my biggest mile weeks of the year)
Lulu's miles: 2X, 6 miles
Swim: 2X, 2000 yds
Bike: 1X, 30 minutes on stationery bike
Core: 0