Let's get to it.
Friday. I met up with Ben @ 6:00 a.m. for a nice and easy 5 mile run. OMG!!!! It was the hardest 5 mile run ever. I was running 8:05 per mile and I could barely keep up with Ben. My body just couldn't go any faster. It was freaking humid as hell. I was a mess.
Sat. Long ride day and I wasn't about to sit on the computrainer for 100 miles. I packed up my outdoor gear and headed to South Mopac. SM is an 8 mile loop in south Austin. It's pretty good training. No major hills but nothing crazy easy. Start time temps were in the mid 40's with wind. The wind was the killer for the day. SM is an out and back route so on the way out I had a 15 to 20 mph head wind and on the way back I had the tail wind. I had planned on doing the 100 so I paced myself for it. I was all by myself so I had no one to keep up with so when I needed to scale back a bit I did. Towards the end of the 7th loop I had to get off my bike and stretch my back and neck. They were killing me. I didn't have this issue before the accident but I have had it before. I am not sure how to fix it and this is something that worries me a bit. It really bothered me at IMAZ in '07 and I don't want to go back to that pain in a race again. Shit. About a mile into loop 8 I was hit by a solid gust of wind and that was the straw that broke my back that day. I had had enough of the damn wind. 71 miles into it and I was spent. Averaged 17.1 mph and with the wind I was pleased with that. For it being the first time on the bike outside since going down I think this was a victory for me. I wanted the 100 and am a little frustrated with not getting there but enough was enough.
Sunday. I was really looking forward to the run this morning. I awoke with no back pain which has been bothering me for the past week. I threw some cereal down my throat, dropped the kids off at the pool and headed down to the trail. The weather this morning was almost perfect for running. No wind, cool and calm. We started with a 10 mile trail loop. I haven't done the 10 mile trail loop in almost 3 years, it was a nice change. Suzanne ran the entire 10 with me and that made me feel good because she is a solid runner and she was talking up a storm so that made time go by. Once done with the first 10 we headed out for a second 10 but this time it was on the road. I really enjoy the 10 mile road loop. It's all hills the first 5 and then a slight downhill the last 5. Suzanne stayed with me and we picked up Joe for the final 10 and I felt pretty good. My legs started cramping a bit around mi 18.5 but I just kept going knowing that the end was near.
20.03 miles in 2 hours and 40 minutes. That's an 8 minute mile. I was very happy with that.
Notes from the weekend.
-Having dinner with Pain Sat. was the highlight of the weekend.
- My hat is off to all the folks that did the 100 on Sat and then the 20 on Sun.
- I love picking up the pace that last 5 miles of a 20 mile run. Suzanne doesn't like that so much.
- I ordered 2 burgers from P. Terry's for dinner and when I got home I had 3 in the bag. You bet yer ass I ate all 3..... oh and the chocolate shake as well.
Sunday, March 29, 2009
Tuesday, March 24, 2009
Back to a typical Tues.
This morning I dragged my ass out of bed at 5:30 to make it to spin by 6:00. The class was ok but I just didn't have the motivation to ride. The workout wasn't bad but I just felt bored. I finished it but that's not saying much I guess.
After a day at work that would have made any grown adult cry, my plan was to go run. Before I left the office I checked my gear bag and looked at my running shoes. I didn't have my orthodics in them. If I don't have my O's I'm not running. Orthodics are inserts that are formed to my feet and I wear them in my running shoes. These things have saved me from numerous foot, knee and hip issues. I got them at Dr. Spears office from Tammy. I HIGHLY recommend Tammy. She one of the many people that have kept me going for the last few years.
Since I didn't have my O's I decided to go home and do a run from my place. As I got closer to the casa I was quickly loosing motivation to run. When I walked in the door I had all but made up my mind to just clean my bike and go to bed early. I walked into my bedroom and there they were looking right at me. Like I couldn't go run now. I look at my watch and I have 30 minutes to change and drive to the Tues. night track workout with the Ship. I get there with 1 minute to spare and that was long enough for a quick pit stop.
The workout was as follows:
Track workout.
800 @ 5k pace
400 @ 1/2 of that - :10 secs.
4 x through
800's
3:15
3:10
3:07
3:00
400's
1:27
1:30
1:26
1:24
Glad I made the workout. It made for a nice end to the day.
After a day at work that would have made any grown adult cry, my plan was to go run. Before I left the office I checked my gear bag and looked at my running shoes. I didn't have my orthodics in them. If I don't have my O's I'm not running. Orthodics are inserts that are formed to my feet and I wear them in my running shoes. These things have saved me from numerous foot, knee and hip issues. I got them at Dr. Spears office from Tammy. I HIGHLY recommend Tammy. She one of the many people that have kept me going for the last few years.
Since I didn't have my O's I decided to go home and do a run from my place. As I got closer to the casa I was quickly loosing motivation to run. When I walked in the door I had all but made up my mind to just clean my bike and go to bed early. I walked into my bedroom and there they were looking right at me. Like I couldn't go run now. I look at my watch and I have 30 minutes to change and drive to the Tues. night track workout with the Ship. I get there with 1 minute to spare and that was long enough for a quick pit stop.
The workout was as follows:
Track workout.
800 @ 5k pace
400 @ 1/2 of that - :10 secs.
4 x through
800's
3:15
3:10
3:07
3:00
400's
1:27
1:30
1:26
1:24
Glad I made the workout. It made for a nice end to the day.
Sunday, March 22, 2009
Long run and a long damn day
This morning was the group T3 long run. We meet at the rock at a little before 8:00, I go over the routes and mileage for whatever everyone is training for and then off we go. Today was a bit different because of a bit of food poisoning for about 10 of our athletes. It seems that the chicken and/or beef at a charity ride yesterday wasn't all that "good" and a lot of people spent most of the wee hours of the morning catching up on their favorite reading materials in the bathroom. I was happy to see them make it out and I had no idea how long they would last.
So.... today was a 17 mile run for all of us training for IMCDA. We were to do 2 7 mile loops and then a 3 mile loop. At the start I was up front with the faster guys and I felt pretty good considering yesterday. At mile 4 Charles and I pulled away for a bit and then mother nature called me and said it was time to check out the bathrooms at the tennis courts. A quick pit stop and I was back out on the trail but the group I was running with was long gone. I ended up hunting down Booher, Sapp and Lapuente and caught up to them in less than a mile. Running with them was a smart idea for me. It slowed me down a bit and I was sure at that time I would need it for the second 1/2 of the run. It worked out pretty well. After the second 7 mile loop things started to get interesting and it wasn't about me. We stopped at the rock for water and Lapuente was struggling a bit. Her voice was soft and quivering and she made it clear to me that she wanted to cry. Well..... I don't do so well with the crying so I did what I do best...... I run. I told her that we needed to get going so she wouldn't cry and like the trooper she is she started running with me. We only had 3 miles left and dammit we were going to finish those 3 freaking miles. There were some times where she grunted something and I would get a little worried but she kept punching it out. Hell... we were running sub 8:30's!!! I told her with about a mile to go that I will no longer say that "Sammy McGlone is doing this so I better be" but instead I will now be saying that "Lapuente is doing this so I better be." She loved hearing that. We finished strong and felt darn good but pretty tired. A few fist pumps were passed around and all was good and there was no crying. Good day on the trail.
...... ok. I just checked my gps watch and all my data is gone. So this is what I think I had.
First 7 miles: 7:55 pace
Second 7 miles: 8:05 pace
Last 3 miles: 8:21 pace
Total time: 2:17ish
Total pace per mile: 8:07
After the run I stretched and went home to to take an ice bath. I relaxed for about 15 minutes and the off to the PTC for the T3 Open House. I was there talking with people for about 3 hours and I had a great time. T3 kicks soooo much ass.
After the that was done I headed home and washed 3 bikes. 2 of them were absolutely disgusting so it took some time to get them clean. People need to take more care of their bikes. If you want to go faster on the bike the easiest way to do that is to clean the damn thing. Seriously.... if it's clean everything works more smoothly.
Last thought of the day...... Guice made cookies for the open house. They kicked ass as usual.
So.... today was a 17 mile run for all of us training for IMCDA. We were to do 2 7 mile loops and then a 3 mile loop. At the start I was up front with the faster guys and I felt pretty good considering yesterday. At mile 4 Charles and I pulled away for a bit and then mother nature called me and said it was time to check out the bathrooms at the tennis courts. A quick pit stop and I was back out on the trail but the group I was running with was long gone. I ended up hunting down Booher, Sapp and Lapuente and caught up to them in less than a mile. Running with them was a smart idea for me. It slowed me down a bit and I was sure at that time I would need it for the second 1/2 of the run. It worked out pretty well. After the second 7 mile loop things started to get interesting and it wasn't about me. We stopped at the rock for water and Lapuente was struggling a bit. Her voice was soft and quivering and she made it clear to me that she wanted to cry. Well..... I don't do so well with the crying so I did what I do best...... I run. I told her that we needed to get going so she wouldn't cry and like the trooper she is she started running with me. We only had 3 miles left and dammit we were going to finish those 3 freaking miles. There were some times where she grunted something and I would get a little worried but she kept punching it out. Hell... we were running sub 8:30's!!! I told her with about a mile to go that I will no longer say that "Sammy McGlone is doing this so I better be" but instead I will now be saying that "Lapuente is doing this so I better be." She loved hearing that. We finished strong and felt darn good but pretty tired. A few fist pumps were passed around and all was good and there was no crying. Good day on the trail.
...... ok. I just checked my gps watch and all my data is gone. So this is what I think I had.
First 7 miles: 7:55 pace
Second 7 miles: 8:05 pace
Last 3 miles: 8:21 pace
Total time: 2:17ish
Total pace per mile: 8:07
After the run I stretched and went home to to take an ice bath. I relaxed for about 15 minutes and the off to the PTC for the T3 Open House. I was there talking with people for about 3 hours and I had a great time. T3 kicks soooo much ass.
After the that was done I headed home and washed 3 bikes. 2 of them were absolutely disgusting so it took some time to get them clean. People need to take more care of their bikes. If you want to go faster on the bike the easiest way to do that is to clean the damn thing. Seriously.... if it's clean everything works more smoothly.
Last thought of the day...... Guice made cookies for the open house. They kicked ass as usual.
Saturday, March 21, 2009
Mental Hurrdles
So here I sit on my couch with my feet up and compression socks on hoping that I can save some of my legs for tomorrow's 17 mile run. I have a funny feeling that I'm going to fall apart out there tomorrow. We'll see.
Today was my first big day back. I am still not ok with riding outside so I went to the PTC and jumped on the computrainer. A computrainer is like a regular bike trainer but it's hooked up to a computer. The computer puts resistance on the rear wheel so that the ride can get harder or "easier". You just pop in a video of a course and the computrainer simulates the actual elevation of that course. So I used the IMCDA course and wow did it kick my ass. The one big difference between riding out side and riding the cmptr is that you get no recovery riding the cmptr. Outside you get recovery when going downhill, on the cmptr you have to keep pedaling or you stop no matter how steep the downhill is.
About 2/3's of the way through my ride I really started to doubt myself. I was all alone in the PTC yelling at myself to keep it up and not be a candyass and get off the bike. There was one time I actually stopped pedaling and I forced myself to start back up again. That shit is tough to do. I told myself 2 things.....
1- I new I would be disappointed with myself if I didn't do the entire ride. I've been on an all or nothing/go big or go home kick lately.
2- There is a pro out there named Samantha McGlone. Nice Canadian girl that not only kicks ass but has one very admirable triathlon trait. She has a crazy high tolerance for pain. The girl just isn't right in the head when it comes to pushing herself. So... in the middle of my argument with myself I said, "Sammy McGlone isn't quitting on this shit.... and she's a girl!" Needless to say that kept me going.
I was never so happy to see the end of my ride coming. The last 1.25 miles were all uphill and that could have crushed me but there was no way in hell that I wasn't going the distance today.
Total mileage: 80 miles
Total time: 4 hours and 25 minutes
Average speed: 18.1 mph
Now you think I'm done but that's only the first half.
After I got off the bike I threw on my running shoes and headed out the door for a run. The schedule called for a 50 minute run off the bike today. I ran a loop from the PTC earlier this week and it took me 61 minutes so I did the same loop to see how I would do. The trail was not too busy considering it's SXSW weekend. I brought 1 GU with me and just took little sips out of it instead of all at once. Pain told me about this little trick the other day and it totally paid off. I felt fine during the entire run and my legs never really wanted to slow down or stop. I did stop for water about 5 times because I forgot my fuel belt but I kinda figured I would have to. My speed never really fluctuated too much and I was pleased with that.
Total miles: 7.58
Total time: 1 hour 7 minutes and 4 seconds
Pace per mile: 8 minutes 50 seconds
One major issue though. I didn't have time to stretch after my workout and that's a HUGE no no. I'm going to get some much needed stretching in after I finished this post off.
Overall it was a good day and I am pleased with myself for not bailing on the bike when I had a moment of weakness. I am hoping in a couple of weeks that I'll be able to get back on the road. Speaking of getting back in. My friend Cassidy separated her shoulder about 6 months ago and she had a 5th degree separation. For those of you not in the know.... that's bad....really bad. We saw each other today and she told me that she actually swam 2 miles today. I was freaking jealous but it gave me hope that I can start swimming again sometime soon. Hell my separation wasn't even close to as bad as hers. I'm glad she's back in action.
One last thing.......
Who is the bigger idiot?
The knucklehead that rides without a helmet or the dipshit that rides with one but doesn't buckle the chin strap? A lot of good that's gonna do you shithead. Good lord what a bunch of morons.
Today was my first big day back. I am still not ok with riding outside so I went to the PTC and jumped on the computrainer. A computrainer is like a regular bike trainer but it's hooked up to a computer. The computer puts resistance on the rear wheel so that the ride can get harder or "easier". You just pop in a video of a course and the computrainer simulates the actual elevation of that course. So I used the IMCDA course and wow did it kick my ass. The one big difference between riding out side and riding the cmptr is that you get no recovery riding the cmptr. Outside you get recovery when going downhill, on the cmptr you have to keep pedaling or you stop no matter how steep the downhill is.
About 2/3's of the way through my ride I really started to doubt myself. I was all alone in the PTC yelling at myself to keep it up and not be a candyass and get off the bike. There was one time I actually stopped pedaling and I forced myself to start back up again. That shit is tough to do. I told myself 2 things.....
1- I new I would be disappointed with myself if I didn't do the entire ride. I've been on an all or nothing/go big or go home kick lately.
2- There is a pro out there named Samantha McGlone. Nice Canadian girl that not only kicks ass but has one very admirable triathlon trait. She has a crazy high tolerance for pain. The girl just isn't right in the head when it comes to pushing herself. So... in the middle of my argument with myself I said, "Sammy McGlone isn't quitting on this shit.... and she's a girl!" Needless to say that kept me going.
I was never so happy to see the end of my ride coming. The last 1.25 miles were all uphill and that could have crushed me but there was no way in hell that I wasn't going the distance today.
Total mileage: 80 miles
Total time: 4 hours and 25 minutes
Average speed: 18.1 mph
Now you think I'm done but that's only the first half.
After I got off the bike I threw on my running shoes and headed out the door for a run. The schedule called for a 50 minute run off the bike today. I ran a loop from the PTC earlier this week and it took me 61 minutes so I did the same loop to see how I would do. The trail was not too busy considering it's SXSW weekend. I brought 1 GU with me and just took little sips out of it instead of all at once. Pain told me about this little trick the other day and it totally paid off. I felt fine during the entire run and my legs never really wanted to slow down or stop. I did stop for water about 5 times because I forgot my fuel belt but I kinda figured I would have to. My speed never really fluctuated too much and I was pleased with that.
Total miles: 7.58
Total time: 1 hour 7 minutes and 4 seconds
Pace per mile: 8 minutes 50 seconds
One major issue though. I didn't have time to stretch after my workout and that's a HUGE no no. I'm going to get some much needed stretching in after I finished this post off.
Overall it was a good day and I am pleased with myself for not bailing on the bike when I had a moment of weakness. I am hoping in a couple of weeks that I'll be able to get back on the road. Speaking of getting back in. My friend Cassidy separated her shoulder about 6 months ago and she had a 5th degree separation. For those of you not in the know.... that's bad....really bad. We saw each other today and she told me that she actually swam 2 miles today. I was freaking jealous but it gave me hope that I can start swimming again sometime soon. Hell my separation wasn't even close to as bad as hers. I'm glad she's back in action.
One last thing.......
Who is the bigger idiot?
The knucklehead that rides without a helmet or the dipshit that rides with one but doesn't buckle the chin strap? A lot of good that's gonna do you shithead. Good lord what a bunch of morons.
Thursday, March 19, 2009
Simple math
1 poop before run
1 poop during run
1 poop after run...... for those counting and having trouble keeping up that's 3 poops.
7.5 miles
1 hour 1 minute 52 secs
1 Water stop
1 wave to Paul and Des
1 Endurox post run..... after poop #3.
1 Bud Light
5 lbs lost the hard way.
I've had worse days.
1 poop during run
1 poop after run...... for those counting and having trouble keeping up that's 3 poops.
7.5 miles
1 hour 1 minute 52 secs
1 Water stop
1 wave to Paul and Des
1 Endurox post run..... after poop #3.
1 Bud Light
5 lbs lost the hard way.
I've had worse days.
Tuesday, March 17, 2009
If I have free time I better be dead.
I left work today at noon because I honestly didn't feel all that great. I made it home and took a 90 minute nap which helped. I woke up feeling great. It was 3:00 and I had a ton of time left in the day. So in my post nap grogginess I decide that running 9 miles before my spin class this evening is a great idea. Ugh!!!!
I took off from the ptc @ 4:00 and ran down to the trail. I headed east on the south side and made my way across the Congress bridge and then back down the north side heading west. The temps were in the low 90's today and that was a bit too much for running today. I never felt all that great.... never to crappy either. But I did struggle on the run at times. I brought my own water and liquid nutrition and that helped. I brought it so I wouldn't stop and I didn't stop except to talk my friend Katie who I hadn't seen in a while. For the most part my legs felt heavy and my foot strike was ugly. Oh well. 9 miles in 1:18
After the run I jumped on my trainer with the T3 crew for Tues night spin. Both Pain and Mo were there and I will have to say.... seeing Pain made my day. The woman just has that effect on me. I swear if she ever leaves my life I will be totally lost and I'll probably end up walking the earth like that guy from the show Kung Fu. But instead of kicking peoples asses I'll be telling them about the greatest Wed. a.m. core class EVER!!!!!
The spin class didn't start until 6:15 and I had free time so instead of hanging out I jumped on my bike and did a steady state ride for 30 minutes. I just pushed a medium gear and never went above 95 on the cadence. Once the class started it was a little tough for me to hang on but once I took my head out of my ass I perked up and laid the smack down. Sapp was parked in front of me and she was having a mentally tough day. Now I love Sapp but I tried the tough love approach on her today and it worked for about 10 minutes and then she had had enough of the bike. I was slightly disappointed but then she amazed me by putting on her running shoes and going out on a run. Now that is how you do it!!!!! If one thing isn't working for you give something else a try. Sapp..... you are badass and I am proud of you.
Today is St. Patrick's Day. A great holiday but for safety sake I stay in and I don't go out to the pubs. That's just a bad idea. I'm Irish everyday so I can have my St. Patrick's Day any day I want to. But I did want to have a beer after the workout just to enjoy a good workout and a good day to be Irish. My lone fellow Irishman, Chris Quirk was at the PTC this evening and after the workout we enjoyed a lovely Killians Irish Red (It's brewed by Coors but what the hell..... it said Irish on the label.). Thanks for having the beer with me Capt. Quirk, it was a pleasure.
I took off from the ptc @ 4:00 and ran down to the trail. I headed east on the south side and made my way across the Congress bridge and then back down the north side heading west. The temps were in the low 90's today and that was a bit too much for running today. I never felt all that great.... never to crappy either. But I did struggle on the run at times. I brought my own water and liquid nutrition and that helped. I brought it so I wouldn't stop and I didn't stop except to talk my friend Katie who I hadn't seen in a while. For the most part my legs felt heavy and my foot strike was ugly. Oh well. 9 miles in 1:18
After the run I jumped on my trainer with the T3 crew for Tues night spin. Both Pain and Mo were there and I will have to say.... seeing Pain made my day. The woman just has that effect on me. I swear if she ever leaves my life I will be totally lost and I'll probably end up walking the earth like that guy from the show Kung Fu. But instead of kicking peoples asses I'll be telling them about the greatest Wed. a.m. core class EVER!!!!!
The spin class didn't start until 6:15 and I had free time so instead of hanging out I jumped on my bike and did a steady state ride for 30 minutes. I just pushed a medium gear and never went above 95 on the cadence. Once the class started it was a little tough for me to hang on but once I took my head out of my ass I perked up and laid the smack down. Sapp was parked in front of me and she was having a mentally tough day. Now I love Sapp but I tried the tough love approach on her today and it worked for about 10 minutes and then she had had enough of the bike. I was slightly disappointed but then she amazed me by putting on her running shoes and going out on a run. Now that is how you do it!!!!! If one thing isn't working for you give something else a try. Sapp..... you are badass and I am proud of you.
Today is St. Patrick's Day. A great holiday but for safety sake I stay in and I don't go out to the pubs. That's just a bad idea. I'm Irish everyday so I can have my St. Patrick's Day any day I want to. But I did want to have a beer after the workout just to enjoy a good workout and a good day to be Irish. My lone fellow Irishman, Chris Quirk was at the PTC this evening and after the workout we enjoyed a lovely Killians Irish Red (It's brewed by Coors but what the hell..... it said Irish on the label.). Thanks for having the beer with me Capt. Quirk, it was a pleasure.
Monday, March 16, 2009
Things are kinda coming together
Since my last post I have tried to get back into a routine. It didn't take long for that routine to come back and that makes me very happy. My shoulder is still a mess but it has gotten better and I may even try riding outside sometime this coming weekend. My run is doing well and I feel as though my legs are fresher than they have been in a long time. Still no swimming. My knee is still healing and once that is done I can get back into the pool for kicking drills and such. My arm is not even close to swim ready and that may be another month away.
Here is an update on my training from the past few days.
Wed.- I did about 30 minutes of Pain's core class. She asked that I not do the entire thing and ease back into working out. Not only is she beautiful but very wise as well.
Thurs.- In the a.m before work I jumped on my trainer and did the T3 spin class. I felt pretty good and I kept up for the most part. After work I met up with Lapuente for a 7 mile run. This run was used to see how my knee and body would hold up for running. Overall is went very well. I never really had any pains and the swelling after the run was not as bad as it had been in my knee. We did 7 miles in just under 1 hour and that was just about perfect for the type of run we did.
Fri.- Took the day off from working out. Good idea!
Sat. - I really had no idea of what to expect for this day. I had a 3 hour trainer ride lined up and since the weather was shitty, a bunch of people were going to join in. The PTC was scheduled to be open @ 8 so I got there early and started at 7:15. I knew 3 hours was going to be tough so I planned to get some time in by myself and do the rest with the group. It worked out pretty well. I never was bored (it happens a lot when riding on a trainer) and my body felt great. I worked my ass off the last 90 minutes while Pain guided us through a 2 hour workout. I was pleased with the outcome.
Sun.- This was the big deal of the week. Sunday is the teams long run day. All the folks that are doing CDA had 15 miles scheduled. I planned on trying to do 10 and then shutting it down. I figured 10 was plenty for me since I have out of action for 3 weeks. It started off and ended with me, Lapuente, Booher and Suzanne. About 3 miles into it I tossed my plan out with the trash and decided to keep up with Booher as best as possible. Man was it fun. Booher and I ran down Lamar together while the ladies we no more than 10 feet off our heels. Once back on the trail we headed back to the Rock (first 10 miles in 1 hiur 18 minutes). This was where I was suppose to end my journey for the day. Well........ that didn't happen. I went back out with the gang for the final 5. I don't know what happened but I felt like a million bucks so I just kept speeding up. With 2 miles left it was Suzanne and I running our ass's off. We just kept getting faster and faster. It felt freaking awesome to be going fast again...... just like Ricky Bobby! We finished the last 2 miles in under 14 minutes. For us that was fast but wicked fun. 15 miles in 1 hour 58 minutes.
Today.... Monday I am paying the price a bit with some soreness in uncommon areas but overall not too bad. It was a solid weekend of training for me and I plan to continue to use this past week as a base builder for the next 2 weeks to come.
Here is an update on my training from the past few days.
Wed.- I did about 30 minutes of Pain's core class. She asked that I not do the entire thing and ease back into working out. Not only is she beautiful but very wise as well.
Thurs.- In the a.m before work I jumped on my trainer and did the T3 spin class. I felt pretty good and I kept up for the most part. After work I met up with Lapuente for a 7 mile run. This run was used to see how my knee and body would hold up for running. Overall is went very well. I never really had any pains and the swelling after the run was not as bad as it had been in my knee. We did 7 miles in just under 1 hour and that was just about perfect for the type of run we did.
Fri.- Took the day off from working out. Good idea!
Sat. - I really had no idea of what to expect for this day. I had a 3 hour trainer ride lined up and since the weather was shitty, a bunch of people were going to join in. The PTC was scheduled to be open @ 8 so I got there early and started at 7:15. I knew 3 hours was going to be tough so I planned to get some time in by myself and do the rest with the group. It worked out pretty well. I never was bored (it happens a lot when riding on a trainer) and my body felt great. I worked my ass off the last 90 minutes while Pain guided us through a 2 hour workout. I was pleased with the outcome.
Sun.- This was the big deal of the week. Sunday is the teams long run day. All the folks that are doing CDA had 15 miles scheduled. I planned on trying to do 10 and then shutting it down. I figured 10 was plenty for me since I have out of action for 3 weeks. It started off and ended with me, Lapuente, Booher and Suzanne. About 3 miles into it I tossed my plan out with the trash and decided to keep up with Booher as best as possible. Man was it fun. Booher and I ran down Lamar together while the ladies we no more than 10 feet off our heels. Once back on the trail we headed back to the Rock (first 10 miles in 1 hiur 18 minutes). This was where I was suppose to end my journey for the day. Well........ that didn't happen. I went back out with the gang for the final 5. I don't know what happened but I felt like a million bucks so I just kept speeding up. With 2 miles left it was Suzanne and I running our ass's off. We just kept getting faster and faster. It felt freaking awesome to be going fast again...... just like Ricky Bobby! We finished the last 2 miles in under 14 minutes. For us that was fast but wicked fun. 15 miles in 1 hour 58 minutes.
Today.... Monday I am paying the price a bit with some soreness in uncommon areas but overall not too bad. It was a solid weekend of training for me and I plan to continue to use this past week as a base builder for the next 2 weeks to come.
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