Hike 120528

Hiked up Cadillac Mountain in Acadia National Park with Carrie.  We went up the steep West Face Trail, and came down via the southern ridge to Jordan Pond. Once we met the carriage road we followed it back to Bubble Pond parking where we started.

Maine Run I 120527

Ran 4.3 miles in 31:54(7:24 pace) from the Inn at Sunrise Point to the ferry in Lincolnville, ME.  Very hilly run but it was beautiful - mountains on one side and ocean on the other.  Even better was that it was sunny and mid 60's with a light breeze.

I was pleased with the pace but I should have done it before the wine tasting at Cellar Door Winery.

Course

Swim 120525

main: 3x400 (~7:00/~6:30/~7:15)
cd: 100

Weather is not helping me get out on my bike, but at least I am getting to the pool. It is amazing the confidence the race gave me with regards to being in the water.

Run\Swim 120523

Ran 3.58 miles in 30 min on the treadmill. Easy pace.

Swam
5x200 (50 Easy\50 Build\50 Easy\50 Hard)
50 Breast to cool down

Bike 120522

Rode 15.6 miles in about 1:02 with a local group of guys.  A few good hills and worked the stiffness out from this weekend's race.

Red Bank Olympic Triathlon

I completed my first Olympic distance triathlon and my longest open water swim.  I finished in 2:35:28

Swim: 24:50.9
T1: 2:22.3
Bike: 1:19:11.9
T2: 1:20.8
Run: 47:42.1

Full Results

Very please with my swim, I need to continue to work on my bike time.  I feel if I can get stronger on the bike it will improve my bike and run times.  Also, nutrition wise I felt good.  I drank a Gatorade Perform 1 just before race time, I forgot to my nutrition for the bike, ate Cliff shots at the start of the run. I can't make the nutrition mistake for the bike on my 70.3 in June.  

This was a great race, very relaxed and a nice community.  There weren't enough bike racks so my bike was in a grassy part of the transition area but that was my only complaint and not a big one.  I would definitely recommend this race to others.

Kennett Square 5k

This Saturday I was able to run the Kennett Square 5k with my oldest son A.  He did great and we finished the surprisingly hilly course in 39:28.

It was a beautiful day for a race and it was nice to see so many kids running in the STRIDE and Girls on the Run programs.

Run\Swim 120515

Run:
30 min run - 25 min @ 9min pace 5 min @ 8:15

Swim:
12x100 - 1:35 per 100

Swim 120515

6 x 500

Not a good swim, never felt like I was in a rhythm.

Bike 120512

Rode 17.2 miles in about an hour.

We were out camping and this was all I was able to squeeze in.  Had wheel trouble which I need to learn to fix.  Ride was good though.

Swim 120511

wu: 6 x 75, last 25 in each is backstroke. 
main: 3 x 700, 1 is RPE 3 (12:50), 2 is RPE4(12:30), 3 is RPE 5 (11:40) 
cd: 150 easy


2700 yards total


My last 700 was not at RPE 5, more like a 7 or 8.  I felt good and strong. 

Run 120510

Ran 7.67 miles in 59:30 - 7:45 pace.  Pace felt very comfortable and I felt good - like I could have easily continued for another hour at that pace.  It helped that it was a cool evening in the low 60's.

Run 120509

Run
45 Min - 5.36 miles.

almost ran outside this morning but it was a downpour so I headed to the gym.  I really dislike the treadmill.

Run\Swim 120508

Ran 3.6 in 30 min.

Swam 1600 yards in 30 min.

Both efforts felt good, my goal on my runs is to get back to a consistent race pace.  My ITB is feeling much better but I will continue to be careful with it. Bike to tonight.

Swim 120507

WU: 200 Swim\200 Kick\ 200 Pull\200 Swim
Main: 1900 ladder 300\275\250 . . . 25
Cool Down: 50

Good long swim, glad there wasn't a run or bike today!

Bike\Run\Swim 120506

Bike:
40.5 Miles in 2:13 - 18mph

5-10 min break

Run:
3.35 Miles in 26:40 - 7:57 pace

25-30 min rest break(drive to pool)

Swim:
1450 yards in 30 min.

I need to work on my nutrition, I struggled with energy on the bike.  This was s tough set of workouts.  I was please with the run being below 8 min, after the bike I didn't think I would have it in me.  Lots of work to do in the next 8 weeks.

Swim 120504

WU: 200 Swim\200 Kick\200 Pull\200 Swim
Main 1x 1250

As much as hope I don't need to, I need to accept that on long swim days I need to add at least 15 min to the prescribed time to get the work done.  I am a slooow swimmer.

Run\Swim 120503

Run:
20 Min 2.25 Miles

Swim 3x400 @ about 7:00 each

Run was about a third of what it was supposed to be. I am taking it a little easy to make sure my ITB heals quickly.

Bike\Run 120501

Spin:

53 Min
21.5 Miles
750 Cal

Run 1 mile in 9 Min.

ITB Band is still a little sore from Sunday.  Felt it start to get irritated at 1 mile so backed off.  Too close to race time to mess around.