At 35 minutes, insert 3x5 min @ z4 on 1 minute jogs.

When I started this run it actually felt pretty cool out but as I warmed up and the sun came up it started to get very humid. Like I said I have to start doing , I ran my first mile nice and slow to warm up (about a 10:00 pace). I ran a completely different route than usual and ended up running the last 1.5 miles on the sod farm and in the woods behind my house. I have to start doing that more often. It's so peaceful and relaxing. Also I get to run with all of the deer.

Swim at Wildwood Lake. The best kept secret on LI. This is a beautiful place to swim... absolutely perfect in every way.

Except... my sighting was awful. I'm usually about a 1:50/100yd swimmer, even in ows races (usually about 38:00 for a HIM). But my sighting this morning was terrible. I was all over the lake and the truth is, I probably ended up swimming closer to 3900 yards, but whatever. I'm going to try not to freak out about this. At least in races, there are buoys to sight off of. The lake is beautiful, but every time I looked up, it all looked the same.

In the past I was able to stay closer to Bobby and sight off of him, but he is way too fast now for that.

So, May 2011 has been my highest volume month in my triathlon life...  here's the graph:

Warm up on the hills north of 25a. Spun 2 miles (not counted to the hills and went west then south to 25 a.

TT about 1:30 over my pr for a 25 mile tt. Went all out.

easy 12 mile loop to home.

Slow and easy. HIlls north of 25a for about 7 miles

Couldn't get my HR up for some reason. Gonna have to find out possible causes of that. I figured I would just work on the little things... staying aero, high rpms, pedaling in circles and one leg pedaling drills.

I'm going to get up super early tomorrow to get in a long run in the morning. Taking Saturday "off" to go to Boston with 50 16 year olds and walk all day long.

It's really amazing how fast I feel off of the bike.

I think the thing I need to do on all my runs now is to focus and giving myself a nice, relaxed 1 mile warmup at the start of each run. I think this will allow me to be looser for the rest of the run and really get some reward from each and every run instead of sapping my energy struggling through a stiff first mile trying to run it in sub 9 minutes only to be shot for the last 5 miles.

300, 250, 200, 150, 100
1000
300, 250, 200, 150, 100