Sunday-I made myself sleep in this morning. After being completely trashed from Saturday's ride and last week's training, I slept all the way 730 am. Awesome I guess. The rest of my day consisted of small series of fitness activities. Here goes:
A) 1 mile Ocean Swim with Shara from the Westerly Town Beach.
B) 3.5 mile run through Haversham loop post swim solo..averaged 630 pace.
C) Easy 3 mile beach cruise with Gazelle that included a Boumenot sighting.
D) Post dinner run with Shara and Lu.
Monday-am: light stretching and some random plank sets.
pm: 5 miles..incorporating 4X400 w/300 jog rest at Hell Field. I had absolutely nothing today..felt like trash out there.
Tuesday: am-choppy 1 mile ocean swim before work w/Shara. Lowlight on the morning: someone stole my old towel from the life guard stand.
pm-21 mile bike ride at a solid pace with some decent climbs.
Wednesday: am: 4+ miles on my new loop..6:20 average pace
pm..WTAC Tom McCoy Fun Run..17:22 hard tempo pace.
Thursday: 5+ mile afternoon run + 4 easy hill pops on a hot afternoon...knee bothering me.
Also did a 45 minute spin class at the Y with Shara.
Friday: 3/4 of a mile swim at Burlingame and then a 5 mile run in Burlingame..nice group activity before the heavy rains came.
Saturday: am-47 mile coastal ride with Gazelle and Boumenot from Westerly to Noank/Groton Long Point and back. Enjoyable ride.
pm-45 minute stretching/lifting routine trying to work on hip flexibility. I did a series of bench presses and made it up to a few reps on 175..I'll take that for now!
Totals:
Run: 8X, 32 miles-not happy with the on-going tightness discomfort in the knee.
Lulu's miles: 1X, 3 miles
Swim: 3X, 2 3/4 miles
Bike: 2X, 68 miles + 1X, 45 minute spin class
Core: 2X, 60 minutes
Monday, June 30, 2014
Wednesday, June 25, 2014
June 22 to 28
Sunday-OMG Triathlon, 2:00:17, 15th overall
Results .9 swim, 40k bike, 10k run.
Monday: 4 mile run-sore knee and loaded with blisters, 14 mile easy bike w/Shara
Tuesday: am 3/4 mile swim at Burlingame
pm 6 mile run..The good: found a new loop to run that includes a trail that is fit for Boumenot and I. It may be private property but I didn't see any signs! The bad: random knee tightness/soreness. It's a dull pain/irritation. I worry about a stress fracture, but still think it is general tightness. Stretched post run. After Friday, I am considering a temporary shut down from running..We will see..
Wednesday: WTAC Fun Run..17:48 at a comfortably hard pace..it was really fun the first mile running/chatting with Muddy and Gazelle. Humid night..5+ total..knee tightness post run.
Thursday: 25 minutes of core work (pushups, planks, rows) followed by a 4 mile run..knee bothered me.
Friday: am:1 mile group swim from the Westerly Town Beach
pm:3 mile run, WTAC Bottone Mile at SHS, and then another 3 miles with Shara & Lulu when we arrived home (8). I had an absolute blast running the mile race. Just disappointed in myself that I was not able to chase down the race winner in the last 100m. I was so close but not close enough. The was the first mile race I ran since my college days..wish I did some focused workouts prior to this race and that I had more chances to run this distance.
Saturday: 60 mile bike ride on Rhode Warrior Course with Gazelle & Boumenot. In my opinion the bike course is absolutely brutal. The race itself will be a slugfest, but I'm still looking forward to it.
Post-ride: trashed.
Run: 7X, 33 miles
Lulu: 1X, 3 miles..backyard loops instead..too hot
Swim: 3X, 3/3/4 mile
Bike: 3X, 90 miles
Results .9 swim, 40k bike, 10k run.
Monday: 4 mile run-sore knee and loaded with blisters, 14 mile easy bike w/Shara
Tuesday: am 3/4 mile swim at Burlingame
pm 6 mile run..The good: found a new loop to run that includes a trail that is fit for Boumenot and I. It may be private property but I didn't see any signs! The bad: random knee tightness/soreness. It's a dull pain/irritation. I worry about a stress fracture, but still think it is general tightness. Stretched post run. After Friday, I am considering a temporary shut down from running..We will see..
Wednesday: WTAC Fun Run..17:48 at a comfortably hard pace..it was really fun the first mile running/chatting with Muddy and Gazelle. Humid night..5+ total..knee tightness post run.
Thursday: 25 minutes of core work (pushups, planks, rows) followed by a 4 mile run..knee bothered me.
Friday: am:1 mile group swim from the Westerly Town Beach
pm:3 mile run, WTAC Bottone Mile at SHS, and then another 3 miles with Shara & Lulu when we arrived home (8). I had an absolute blast running the mile race. Just disappointed in myself that I was not able to chase down the race winner in the last 100m. I was so close but not close enough. The was the first mile race I ran since my college days..wish I did some focused workouts prior to this race and that I had more chances to run this distance.
Saturday: 60 mile bike ride on Rhode Warrior Course with Gazelle & Boumenot. In my opinion the bike course is absolutely brutal. The race itself will be a slugfest, but I'm still looking forward to it.
Post-ride: trashed.
Run: 7X, 33 miles
Lulu: 1X, 3 miles..backyard loops instead..too hot
Swim: 3X, 3/3/4 mile
Bike: 3X, 90 miles
Friday, June 20, 2014
June 15 to June 21
Going to be a light week for me..
Sunday: am 2 rides...33 miles total
pm 2.5 mile check..
Monday: 2500 yd swim, 3 mile run
Tuesday: 5 mile run, stretch
Wednesday: 21 mile beach ride w/ average pace of 19.1 mph..happy with that.
Post ride, I decided I need to do the Fun Run to see how I would fare at running a faster pace. I ran hard tempo pace..17:42...the GPS registered me as running 3.2..need to do a better job on the tangents. Warmed down with Garvin & Seb..As an interesting side note, Chris ran an 18:15 while pushing the little guy..wow!
(5)
Thursday: 2500yd swim at the Y. SHS Graduation at night.
Friday: tired, sluggish 6 miler after work. Still feeling knee tightness despite light week and some streching..makes me nervous for Sunday.
Saturday: 3/4 mile swim with TRI training crew (Boumenot, Gazelle, Shara, Matthew, & Jonny E)
Crutch and his biddy Jim came down as well for a run. Post swim, I ran 20 minutes with Shara on the beach..knee was tight.
Totals:
Run: 6X, 24 miles
Lulu: back yard loops!
Bike: 3X, 54 miles
Swim: 3X, 6400yds
Sunday: am 2 rides...33 miles total
pm 2.5 mile check..
Monday: 2500 yd swim, 3 mile run
Tuesday: 5 mile run, stretch
Wednesday: 21 mile beach ride w/ average pace of 19.1 mph..happy with that.
Post ride, I decided I need to do the Fun Run to see how I would fare at running a faster pace. I ran hard tempo pace..17:42...the GPS registered me as running 3.2..need to do a better job on the tangents. Warmed down with Garvin & Seb..As an interesting side note, Chris ran an 18:15 while pushing the little guy..wow!
(5)
Thursday: 2500yd swim at the Y. SHS Graduation at night.
Friday: tired, sluggish 6 miler after work. Still feeling knee tightness despite light week and some streching..makes me nervous for Sunday.
Saturday: 3/4 mile swim with TRI training crew (Boumenot, Gazelle, Shara, Matthew, & Jonny E)
Crutch and his biddy Jim came down as well for a run. Post swim, I ran 20 minutes with Shara on the beach..knee was tight.
Totals:
Run: 6X, 24 miles
Lulu: back yard loops!
Bike: 3X, 54 miles
Swim: 3X, 6400yds
Tuesday, June 10, 2014
June 8 through 14
Sunday-35 mile bike group ride..scenic route from my house to the Y, through Pawcatuck, NoSto/184, Mystic, and back through Greenhaven. Highlight of the ride was the Pequot Hill Climb where Lance Garwin dropped the hammer. We stopped for awhile and checked out the swim portion of the Mystic River Valley Tri. Headed towards home and a nice coffee/hot chocolate break in Westerly.
Post ride brick: 4 miles with Gazelle..636, 535, 625, 553..solid.
Monday: 2200 yd swim at the Y, 20 minute basement weight session in the evening (bench, bent over row, twists, pull-ups).
Tuesday: 9 miles from my house through Misquamicut and back. Humid and tired.
Wednesday: 16 miles on the bike..a windy mess through Misquamicut.
WTAC Fun Run..523, 541, 529..17:24, 2nd
I was feeling really slow and lazy post ride. Dropped Lulu off for a visit to my parents and they were serving up spaghetti & meatballs...this meal made me think about bailing on the fun run but I just couldn't do it. Mile warmup w/Nick Celico, enjoyed the Kids' Race (sorry Gazelle for messing up my Sweeper assignment) and then run time. Nick Celico, Hendricken Junior, updated me on his recent outstanding high school track season and intentions to run 16:30 tonight. I immediately apologized letting him know that my intentions were to run around 6 minute pace. Once Tommy McCoy started the race, Nick was off like a bullet and I only saw him from a distance for the remainder of the race. As I started my own run, I had a Gazelle right on my shoulder. The pace felt sprint like-but I was thinking we were running 6 pace since he has a race Friday night (Note: Gazelle's don't get tired and have no need to taper). Approaching the mile, I crossed in 523..I was somewhat happy with that time and continued on with the rest of my run. The second mile felt slow and it was (541)..third mile a little better (529) and I was happy to finish. Mile group warmdown. Fun. (5)
Kudos to Gazelle and Garwin (pushing Seb) on some fast times.
Thursday: 7+ miles on local roads..
Interesting things on today's run..wondering if Haversham Rd. somehow connects to Shelter Harbor?
-Sailboat perched on Weekapaug Beach.
Felt tired as usual.
Friday: 1200yd swim at 5 am
pm: 5 miler...post run major tightness and soreness. Later in the evening went to a retirement party and it hurt while sitting! Not good.
Saturday: Canceled my ride with Garv, Gazelle, and Schons. Unfortunately both Boumenot and I were down for the count. Instead I went for a 1+ mile swim in the Weekapaug Salt Pond with Shara.
Totals:
Run: 4X, 25 miles
Lulu: 0..working in the back yard
Swim: 3X, 5200 yds (might be the most I've ever done)
Bike: 2X, 51 miles
Synopsis: with a bunch of big events coming up I'm concerned about this knee tightness.
Post ride brick: 4 miles with Gazelle..636, 535, 625, 553..solid.
Monday: 2200 yd swim at the Y, 20 minute basement weight session in the evening (bench, bent over row, twists, pull-ups).
Tuesday: 9 miles from my house through Misquamicut and back. Humid and tired.
Wednesday: 16 miles on the bike..a windy mess through Misquamicut.
WTAC Fun Run..523, 541, 529..17:24, 2nd
I was feeling really slow and lazy post ride. Dropped Lulu off for a visit to my parents and they were serving up spaghetti & meatballs...this meal made me think about bailing on the fun run but I just couldn't do it. Mile warmup w/Nick Celico, enjoyed the Kids' Race (sorry Gazelle for messing up my Sweeper assignment) and then run time. Nick Celico, Hendricken Junior, updated me on his recent outstanding high school track season and intentions to run 16:30 tonight. I immediately apologized letting him know that my intentions were to run around 6 minute pace. Once Tommy McCoy started the race, Nick was off like a bullet and I only saw him from a distance for the remainder of the race. As I started my own run, I had a Gazelle right on my shoulder. The pace felt sprint like-but I was thinking we were running 6 pace since he has a race Friday night (Note: Gazelle's don't get tired and have no need to taper). Approaching the mile, I crossed in 523..I was somewhat happy with that time and continued on with the rest of my run. The second mile felt slow and it was (541)..third mile a little better (529) and I was happy to finish. Mile group warmdown. Fun. (5)
Kudos to Gazelle and Garwin (pushing Seb) on some fast times.
Thursday: 7+ miles on local roads..
Interesting things on today's run..wondering if Haversham Rd. somehow connects to Shelter Harbor?
-Sailboat perched on Weekapaug Beach.
Felt tired as usual.
Friday: 1200yd swim at 5 am
pm: 5 miler...post run major tightness and soreness. Later in the evening went to a retirement party and it hurt while sitting! Not good.
Saturday: Canceled my ride with Garv, Gazelle, and Schons. Unfortunately both Boumenot and I were down for the count. Instead I went for a 1+ mile swim in the Weekapaug Salt Pond with Shara.
Totals:
Run: 4X, 25 miles
Lulu: 0..working in the back yard
Swim: 3X, 5200 yds (might be the most I've ever done)
Bike: 2X, 51 miles
Synopsis: with a bunch of big events coming up I'm concerned about this knee tightness.
Friday, June 6, 2014
June 1st through June 7th
Sunday-am: 22 mile morning cruise..met w/Gazelle, Boumenot, & Garv for a solid morning ride. The air was crisp, cool, and enjoyable. Stopped at Dave's Coffee where I ordered a tasty hot chocolate courtesy of Gazelle.
Later in the morning...YMCA Backroad Ramble 5k, 2nd, 18:07
Results
(4+ miles total)
Post race: 3/4 mile swim w/Shara in the pond.
Very solid training day and lots of fun had..
Really enjoyed the BRR course, wish I could have caught the top guy, but I'll settle it as a solid training day. Hope to get a race report together to.
Monday-am 430 Club-4.5 miles
pm 3.8 miles
Tuesday-19 mile afternoon ride through Misquamicut..hit some solid segments.
Later in the evening, took a 3 mile night jog with Lulu.
Wednesday-445 Club-4 mile run. Had a small window to run workout today-this was it.
Thursday-5 miles on the treadmill @ tempo pace..did middle two miles at 535 pace.
Post run: 1500 yd swim.
Friday: am 1300 yd swim
pm: 5 mile run..felt slow and exhausted.
Saturday: Pawcatuck Lions 5k, 16:53, 1st
Results
518, 519, 533
After a short warmup, the race was off! Throughout Mile 1, I felt smooth..actually I felt like I was jogging. As I progressed through Mile 2, I was completely all alone and came through at 519. After Mile 2, I was really starting to feel the heat while also feeling like I was in no-man's land. There was absolutely no one around..no other runners, no pace car, no spectators. Unfortunately my pace dropped and the final mile felt like 5 miles...considering I've been running races lately as training events, I was fine with crossing the line in a comfortable 16:53. Not happy with that last mile though.
It was a very fun race with Gazelle taking second, Boumenot third, Shara taking the Women's race, and having my boys Crutch & Schonning in the race. Good fun!
Totals:
Run: 8X, 32 miles
Lulu run: 1X, 3 miles
Swim: 3X, 4500yd
Bike: 2X, 42 miles
Later in the morning...YMCA Backroad Ramble 5k, 2nd, 18:07
Results
(4+ miles total)
Post race: 3/4 mile swim w/Shara in the pond.
Very solid training day and lots of fun had..
Really enjoyed the BRR course, wish I could have caught the top guy, but I'll settle it as a solid training day. Hope to get a race report together to.
Monday-am 430 Club-4.5 miles
pm 3.8 miles
Tuesday-19 mile afternoon ride through Misquamicut..hit some solid segments.
Later in the evening, took a 3 mile night jog with Lulu.
Wednesday-445 Club-4 mile run. Had a small window to run workout today-this was it.
Thursday-5 miles on the treadmill @ tempo pace..did middle two miles at 535 pace.
Post run: 1500 yd swim.
Friday: am 1300 yd swim
pm: 5 mile run..felt slow and exhausted.
Saturday: Pawcatuck Lions 5k, 16:53, 1st
Results
518, 519, 533
After a short warmup, the race was off! Throughout Mile 1, I felt smooth..actually I felt like I was jogging. As I progressed through Mile 2, I was completely all alone and came through at 519. After Mile 2, I was really starting to feel the heat while also feeling like I was in no-man's land. There was absolutely no one around..no other runners, no pace car, no spectators. Unfortunately my pace dropped and the final mile felt like 5 miles...considering I've been running races lately as training events, I was fine with crossing the line in a comfortable 16:53. Not happy with that last mile though.
It was a very fun race with Gazelle taking second, Boumenot third, Shara taking the Women's race, and having my boys Crutch & Schonning in the race. Good fun!
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Totals:
Run: 8X, 32 miles
Lulu run: 1X, 3 miles
Swim: 3X, 4500yd
Bike: 2X, 42 miles
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