*Base Build - 32*

Today at lunch I snuck in a quick 5-mile run outside.  It was really windy - straight out of the east.  I felt like I was either running in place, running sideways, or running way too fast:)

So I forgot to comment this past Friday - 6 months until my race!  That sounds like a nice, long time from now but I know it will go by fast.  My 20-week training plan starts June 9th and my long runs and bikes are where I want them.  The swim... well...

*Base Build - 31*

I knew today was going to be another crazy, busy day so I got up early to get my workout in.  I rode on the trainer for 90-minutes fueling with 32 oz of water and a packet of Sports Beans.  I felt pretty good from an energy standpoint, but my bike shorts were really annoying me and chaffing my legs.  They were pretty low rent shorts and are proving the point that you get what you pay for on some of these longer rides.  It may be time to invest in something a little better.


Later in the day Ian and I went to the Y and lifted weights.  Ian was over at his girlfriends, but he agreed to leave there so we could workout (after which I took him back to her house).  I am happy with his devotion to this - he is eager to go and after only 3-weeks of workouts I can already see changes in his physique (don't tell him I said that, though).

*Base Build - 30*

Today I ran a 5.5-mile recovery run in a fairly hilly part of town at too fast of a pace:)  Ha.  So much for a recovery run.  Oh well - the weather was beautiful and I enjoyed every second of the run.

*Base Build - 29*

This morning Ian and I lifted weights.  Much to Ian's delight, we did machine squats in lieu of free weight squats.  I think he feels much more comfortable (and confident) with the machine.  Good. 




At lunch I ran 9.15-miles.  This is the furthest I have run in quite a long time (I will probably be saying that a lot over the next several months).  I ran at a comfortable, albeit faster pace than I probably should have.  At around the 7-mile point, my legs started feeling a little achy but my pace and breathing were good. I rewarded myself with a big glass of chocolate milk when I was done:)  For any of you who haven't tried chocolate milk after an endurance workout, you are seriously missing out.  Fantastic!

*Base Build - 28*

Today is Wednesday morning already.  My how the days go by sometimes...

Monday evening I rode a hard 60-minutes on my bike (trainer).  I find it much easier to give a hard effort when it is not 5:00 am.  The ride felt great and powerful with no aches or pains to speak of.

Yesterday morning Ian and I lifted weights.  He was pretty worn out from a hard dry land/swim practice the night before so we just did two sets of each exercise, including a few new machines we hadn't yet tried.  It was fun and he did well.  Last night he had a good swim practice so our lighter effort must have been good for him.

This morning (moments ago) I rode another 60-minutes on the trainer.  Man, it was hard for some reason.  Mt legs felt tight and achy, my seat felt hard as a rock, and my eyes didn't want to stay open.  Ugh.  Oh well, I worked through it the best I could and finished the job:)

*Base Build - 27*

It has been a whole week since I have posted, unfortunately.  Like last week, this week was a little crazy (including a trip to Pittsburgh for work), so I just haven't had time to sit and write anything.

The good news is that I have made time to train and so once again, I will recap:

Last Saturday I squeezed in a 5.25-mile run in between the kids sports and a whole lot of yard work.
Sunday I worked in the yard all day, but did lift weights with Ian.
Monday I biked for 90-minutes on the trainer at a very solid effort.  I fueled with only water and a banana (half way through) and felt solid the entire ride.
Tuesday Ian and I hit the weights at the Y at 5:30 am and then I drove to Pittsburgh.  I did manage to run 5-miles on the hotel treadmill (piece of crap) - but it wasn't very fun.
Thursday Ian and I went to the Y and lifted weights.
Yesterday I biked for 60-minutes on the trainer.  It is funny how easy a 60-minute ride has become now that I have a totally awesome seat:)
This morning I ran 8-miles outside.  Ahh!  Outside on a beautiful, crisp, sunny morning - you really just can't beat it.  I felt very comfortable for the run.  Six of the 8-miles were at a pretty easy pace and two were run at about 45-seconds per mile faster.  Good and Good.

There.  A lame recap of a somewhat lame week.  Happy Easter (tomorrow)!

*Base Build - 26*

I haven't had a chance to post the last few days so I'll recap now.

Tuesday morning Ian and I went to the Y at 5:30 am and lifted weights.  We were both still really sore (he had become sorer as the day progressed Monday).  The workout was good and I think we both felt temporarily better but the soreness came back quickly and I know I felt pretty rough all day.

Tuesday night I went out for a night run.  I really haven't run at night (outside) in a while and I had forgotten how much I love it.  My legs felt pretty leaden from squats and I assumed they would loosen up, but mile after mile, they did not.  I only ended up running 5-miles, but I still enjoyed myself.

Wednesday, still feeling beat up, I decided to take a day to rest.  It worked.  I woke up Thursday feeling quite fresh.

Yesterday morning Ian and I lifted weights again.  He seems to be getting the hang of it and more comfortable with the environment.  Early mornings at the Y are pretty nice because there really aren't many people there.  I felt good and my soreness is gone.  Ian's soreness (and muscle fatigue) is still hanging around a bit, though.  He has had hard swim practices every night this week so his muscles haven't had a whole lot of chance top recover.  He has the weekend off from swimming, though, so I anticipate he will be fresh come Monday.

Last night I jumped on my bike and rode a good, hard 60-minutes.  As I was telling a buddy last night, with my new seat I have developed a new love for my bike.  It is so nice to be able to just focus on the ride instead of how much my rear end hurts:)  With that enthusiasm in mind, I have started looking for some local century rides for late September/early October. 

*Base Build - 25*

Super-duper sore.  That is how I am feeling today.  It started out pretty rough this morning and is getting worse as the day goes on.  The soreness, of course, is a result of yesterday's weight lifting.  Hopefully Ian is feeling better than I.

Despite the soreness, I went to the Y at lunch and ran 5-miles on the treadmill at easy pace.  It did not feel good.  I kept thinking each mile that the soreness would work itself out but it never did and I finished just as achy as I started.

We will lift weights again tomorrow and Thursday, after which I anticipate I will be feeling just fine.

*Base Build - 24*

So yesterday was a busy day.  Fortunately everything fell into place and I enjoyed myself and family in the process.
In the morning I rode for 80-minutes on my bike at a solid, steady pace.  I felt good the entire ride  fueled only with two water bottles and a banana.  My two towels were soaked through by the ride's end though, so I either need more towels or it is time to turn the fan on high:)
Later in the day I took Ian to lift weights for the first time ever.  We did three sets of each body part and 10-15 reps of each set.  I started him (and me) with fairly low weights but he did great with them and I anticipate that in a few months he is going to be showing some real strength.  I look forward to this time together with him and am confident his swimming will benefit.

*Base Build - 23*

Mid-morning today I went for a run.  It was a beautiful day - 50 degrees and perfectly sunny with little wind.  I took off from the house and headed west (the opposite direction from my usual route).  I had no particular path in mind.  I was wearing my Garmin watch and knew that I wanted to run somewhere around 5-miles.  My pace was quick to start - certainly faster than it has been but since my breathing was in check (and it was such a beautiful day) I rolled with it.  The run took me through a number of higher end subdivisions with rolling terrain.  It was fun and a nice change of scenery.  I kept up my pace and even bumped it up a bit the last mile or so.  In the end, I finished with a solid 5.25-mile run in the bank, and while faster paced runs aren't prescribed right now, it was certainly fun (and that's worth something).

*Base Build - 22*

Yesterday I didn't get on my bike until I got home from work.  I managed to squeeze in a very good 60-minute ride before I had to run off to get the kids from swimming.  My effort level for this ride was high and I was totally soaked when finished.  Oh yea!

*Base Build - 21*

Today I worked from home and snuck over to the Y at lunch.  Over my Florida vacation I had a lot of time to think (38-hours driving).  A considerable chunk of time was spent thinking about my upcoming Ironman.  In a nutshell, I am fairly scared, and in particular I am afraid of the swim (and the run and a little of the bike).  My response to this fear was the decision to ramp up my swim distances sooner than my current schedule calls for.  I also decided to cut down on the intervals and incorporate more long, straight swims to the mix.  I don't want to just be ramped up to the race distance come race time, I want to have many, comfortable, race distance swims under my belt by then - a pretty reasonable desire I would say.

So... today I swam a straight 2000-yards.  The first 400-yards were swum bilaterally and the last mile was swum breathing only to the right and with a faster turnover rate (less glide).  It went quite well - I felt solid swimming it and although tired when finished, I wasn't exhausted and my form was still decent.  Good boy.

After the swim I ran 5-miles on the dreadmill at an easy pace.  Meh.

*Base Build - 20*

Well, it has been a couple weeks since my last post.  Last week my family and I were in Florida and the week prior was crazy at work.  I've barely had 5-minutes to sit and write anything.

Instead of trying to recap the last few weeks, I'll just say that two weeks ago, I bikes a lot and last week I ran a lot.  There.  Now we're all caught up:)

Today I biked for 60-minutes at a very solid (but constant) effort.  I felt great and my saddle continues to please.  Best.  Purchase.  Ever.