Man, the heat and humidity sure suck the life out of me running. I really had to hold back and walk a couple times to keep my HR down. Time includes kicking several busted beer bottles off the shoulder from the Friday night redneck festivities. Lots of baby squirrels out and about this morning and a red winged blackbird was harrassing me to death so I went over to the tree he was protecting and there was a baby perched in the tree. I don't think he had fledged yet and he was quite cute.

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Swim at 0900 then off to Rock Hall to help my bro build a fence.

Smell ya later!

Speed swim.
WU: 300
400 pull
300 kick
MS:
4 x (3x100 on 5" rest, 50 on 1' rest)
400 pull alternate breathe
CD:200

Good swim. Managed negative splits on all 100s but one with the last one sub 1:30.

Warm and win-deeee. It felt like a 90 degree day in March. Overall, the wind didn't hurt my pace much which is an improvement for me, but the stretch from Bridgeville to Queen Anne was rough. Numb feet and hardly cracked 16mph. I'm glad to get a warm ride in and I felt strong throughout. Even saw Z5 on the road toward the end which was cool.

Quick easy run in Annapolis before work. Ran down around Eastport, through the future Annapolis TA and back up main street. Very nice morning for a run...wish it had been a longer one.

Work got in the way yesterday so I had to put my run off until this morning. Speed run at the QAHS track.

If you believe in long-range weather forecasts, it's going to be a warm one at Eagleman....

 Sunday, Jun 10

Clouds and sun; hot and humid

Low: 70 °F

High: 92 °F

Late night sweat-session on the trainer. I didn't get home from work until 9:00pm so the torture machine was my only option. Hate to miss out on this nice weather, but work pays for entry fees. :)

Taper swim: everything was nice and easy.
WU: 200
20x25 stroke
MS: 15x100 2 on 10", 1 on 45"
CD: 300

Speed run at the USNA track at lunch  Work is getting in the way..it's looking like both the run and bike are going to be after work.   

I knew it was just a matter of time before the big boys on the bike chased me down. I was just happy to hold them off for the first few miles. Masucci blew by me at about mile 5, Glenn got me just after the turn (failed to hit him with a snot rocket), and Chuck finally passed me on Lover's Lane. I rode pretty hard - I'd like to be faster, but I'm happy with this.

I passed Jude in T2, but he quickly passed me on the run. As expected, Sean blew by me pretty fast. Legs just didn't have any spring to them today, but I still gave it a good effort and caught Chuck and ran in with him. Just painful enough to be a great speed workout, but didn't quite put that race-day edge into it.

Overall:
Swim: 25:10
T1: 0:49
Bike: 44:59
T2: 0:50
Run: 24:09
Total: 1:36:03

Another really good swim. About half way out I was swimming side-by-side with Sean so I pulled back and hopped on his feat for a while. After the turn, I grabbed another draft off a pretty speedy chick for a while then cruised the last 200 yds. Very good sighting and direction. Came out tied for 2nd. Didn't have any HR data during the swim for some reason.

Short ride with my neighbor. No HRM.

Coon Box Loop. Warm and humid - rather squishy by the time I got home. HR was much better being off the meds last night.

I didn't get in anywhere near the total volume I hoped for this week with the head cold, but I only missed one key workout and got both my long ones in so it wasn't a total loss. Mostly short speedwork from here on out.....