ADK Canoe Classic Application Arrived

90 Miler application arrived in the mail.  If there was only a way to fit it in with all the training I am supposed to be doing for the Ironman Pocono Mountains.  The key words are 'supposed to be'.  I really plan on putting this race on next year's schedule, it has been a few years.

Intervals 110621

Ran intervals in my neighborhood, repeating this workout from about a year ago

.20 at race pace
.05 sprint up hill
20 push-ups
.05 mile jog
10 pullups 5 first round then 0
.20 at 80% race pace.

I did 6 intervals in under 30 min, not sure of the exact time. I had to pull the pull-ups out of the rotation due to the fact that my right bicep is still healing.  I haven't had my lungs burn this much in a long time. 

Run 110620

Ran two loops of the Rustin course with Jim.  Almost perfect splits of 16:38/16:41 of the 1.8 mile course.  Legs felt heavy from the last few days.  Finished with a two laps around the track, timed one at 1:13.

Side note, still doing daily push-ups and have been consistently at 60 for a few weeks.

Wake-up Call Weekend

So I did a tough run (temperature) and a ride I have done before.  Both were good points of reference and I don't like what they reference. Time to get serious and back on the horse with training.  I have a little over 3 months until the Ironman Poconos and no buffer to slack anymore.   I think this will be enough to get me moving again - at least I hope so.

Father Day Ride

We continued the tradition this year by doing a father's day ride early in the morning.  Last year I rode to my dad's house and they we went for a ride together. This year he came here and we did the whole thing together -16.1 in about an hour.

Run 110618

Went swimming the my family at the gym and ran home.  The course I ran is the same I ran here.  I have no idea of the time as my watch is broken but it definitely wasn't done in 41 minutes.  At the start my legs felt heavy but as the run progressed they felt better.  The real trouble was the heat as it was over 85.  I could handle the heat coming down on me but the heat off the pavement was a killer. I ended up walking about .25 mile of the last 2 miles.  I felt ok from a fatigue perspective but felt like I was redlining on over heating.

Run 110604

Ran 3.25 at West Goshen park in 23:52

Run 110602

Ran 3.25 miles with Jim in 26:50.

Final Anguilla Beach Run

Ran another two miles on the beach this morning before leavinn Anguilla.  Cooled off with 200 yard swim in the ocean, will definitely miss being on vacation.