Labor Day Week....Vaca at home

Monday----  Awesome Mountain biking at Sanford's San-Lee park. They've got a great maintained MTB trail which me and Loucks failed to find.  Our first loop was on a tight / Steep hiking trail and brutal.  We managed to grab a PB&J sandwich and took 1/2 of the MTB trail and much nicer.  Hot, muggy, overcast and fun.  About 7 miles

Tuesday--  Run 6.4 Miles at the Tobacco trail.  First time running in about 4 weeks and Achilles is still bugging me.  will Ice and stretch more...

Here was the workout

Walk 5 minutes...Stretch 10 Minutes

Jog 5 Minutes....8:30 Pace

10 X 1 minute :30 fast :30 Walk 9:00 pace average

         1 Mile 8:30 Pace

.5 mile eZ

.5 mile 6:20 pace

.25 EZ

.5 mile 6:37 pace

.25 EZ

.25 7:30 pace

.25 EZ

.25  8:30 pace

.5 Cool Down

I tried to work in some tempo and speed it was fun and a lot less boring than just running.

Wednesday.... 35 Miles leisurely on the road bike.

1 month with no update

Lot's have happened within the last month that I havent Posted...

My Wife Cynthia did an awesome job making a title page for this blog....She's got "Mad Skills."  I'm lucky to have married a woman as creative as her.   Here's her premier line of children's fashion and tutus.

We had a 9 yo child stay with us for most of the summer.  His name is Luis Pablo (LP affectionately)  His folks surprised him a few weeks ago and spent a week with us before taking him back to Mexico.  It was great having him around as he clicked really well with our kids and it was sad to see him go.   It was really nice seeing him brag to his parents about all the cute things Liam, Sissy, and Grace do.  

2 weeks of travel really knock the @#$@ out of you.  One week in Mexico and one in Montreal.  I managed to exercise on the hotel treadmills and get an awesome MTB session in in Montreal with Dave Owen and his son.  But all in all, my regular fitness has taken somewhat of a hit and I'm trying to get back to it.

Also, I seem to have injured my achilles tendon along the way so I've given up on running for a few weeks and visited a Podiatrist to be fitted for orthotics.

So enough of the distractions....Here's what I did do.

1)  Solid Interval sessions on Hotel Treadmills.  Worked on speed (but exacerbated shin splints and achilles).

2)  Did UNC wellness supersprint tri.  250 pool swim, 9mi bike, 5K run.  I was happy I ran a 7:13 pace for this after travelling for a week.  I managed a 5th place in age group of 35 or so contestants,  with an OK swim (I had to dunk a lady who seeded herself too high), and a really slow bike.

3)  I hooked up with a great group of triathletes to train with.  I've done a 50 miler, 80 miler, and 60 mile killer Tour.  All distances I'd yet to have conquered before meeting these guys. They're a bit faster than me, but if I stick with them I can't help but to improve on the bike and run.  And fun to train with.

 

Here's my feed back from the Tour de Gaps....

So this week, I'm back to somewhat normalcy.  Back to 3 kids, no travel in the near future and a manageable work schedule.  My running aliments are feeling better thanks to modern chemistry, ice, and not running and I'm off on vacation next week with not long distance travel plans.  If I can get a few solid weeks of training in, I'd like to sign up for the pinehurst triathlon on Oct. 10th.

So far this week.

M- Swim 3400

500 Warmup

6X50 25Kick, 25 swim

Main Set.

8 X 50  25 stroke, 25 free

4 X 100 descend 1 - 3 hold #4

2 X 200 Pull Steady

4 X 100  50 Kick, 50 Swim

8 X 50  25 easy, 25 fast

 

100 EZ

Main set #2

2 X 3 X 100  

1st set 50 ez, 50 fast

2nd set 50 fast, 50 ez

3400 yards

Tuesday Cycle 29.54 Miles alone.