400m/11mi/3.1mi The fourth time I've entered this race proves to be my best ever! I came with Austin and his parents to help him do his first race. We arrived nice and early, picked out two good transition spots, and had plenty of time to walk through and know what to do when the lights … Continue reading Lake Worth Triathlon 2010
12.5 miles I arrived at the Running Sports Store at 6am. This is later for me, I had planned on running the 10.5 miles solo before the next day's triathlon. I started alone and ran with a guy I have seen before at the track workout, light skin and fast. I made it to the … Continue reading Short Saturday
4 mi. This was a first, Paul sneaking in a mile for time days before most people were racing! I stayed back with Gary, thinking that would be 6:15 ish, but he ran a 6:02 and I was a step off that. I felt good after the mile which was in the middle of the … Continue reading Miles before a local race?
2000 yards. Enough practicing, Sunday I can try my swimming in the ocean against others. I feot as much faster but more efficient. Here's what today brought on a very nice sunny lunchbreak! Warmup Set (400y) 5 x 75 [odds drill, evens swim] @ 0:10 rest 25 kick Main Set (1300y) 8 x [100 @ … Continue reading This could work
2000 yards. This workout was well done, I felt good using my whole arm stroking through the water instead of taking brief smaller strokes through the water. Warmup Set (200y) 2 x [25 easy @ 0:10 rest, 50 build @ 0:10 rest, 25 moderate-hard @ 0:10 rest] Main Set (1500y) 7 x [4 x 50 … Continue reading Cool waters mean more effort, I guess?
7.5 mi. I ran my first three laps in 85 deg heat solo, and spent the final three with Lily F., talking about all the consecutive races she is doing + MiamiMan things. It was good to keep her pace, even though I'm probably not too far off the original level I was running pre … Continue reading Bridge under full moon
4 mi. Erica runs the workout for the second consecutive week with Paul at ITU Worlds in Budapest. I felt better than any track workout since April, I had good speed, ran some close to Atilla. I did well on 400ms and 1200m distances. I felt breathing was coming on well, I had extra to … Continue reading Erica 2
20mi. I went out on the North 20mi TT loop and did very well. My average speed in the dark was 21.4mph. This is good for the upcoming Lake Worth Triathlon where the ride is 11 miles. I felt my legs going to the edge, pushing a high gear than I could reliably spin. It … Continue reading Love the North route
2000 yards. A good day with 13-repeated 100s and a few other things to keep it interesting. I got good loaner fins and pull buoy for the warmup. I needed to put sunscreen on, very hot on the deck today. I felt good and concentrated some on regular form. Warmup Set (200y) 50 swim, 50 … Continue reading Warm and productive
8mi. A Blue Heron Bridge run that told me my leg is healed, there is no difference between it and the good one. I ran with Kyle Smith for 5 of my miles on the bridge, he is very much improved, climbing, descending and breathing to support his activity. The breeze came from the east, … Continue reading It’s for real