Leg one:

This leg is rated very hard.

I killed it! Last year I had a great H2C and I didn't expect to be able to take much time off last year. The team actually had a commitment pledge and each member guaranteed a certain number of seconds improvement. I ambitiously pledged 120 seconds. On the first leg I improved by 1:54 from last year!

Anyway, my first leg is really tough. It starts out flat with a slight downhill and then gradually starts going uphill until mile 3 where it goes straight up to the finish rising about 650 feet for the last 3 miles.

Mile 1: 5:28 AVG HR 157
Mile 2: 5:22 AVG HR 164
Mile 3: 5:50 AVG HR 167
Mile 4: 6:08 AVG HR 167
Mile 5: 6:15 AVG HR 168
Mile 6: 6:26 AVG HR 169
Plus about :20 for the .08

Easy Spin this morning to East Vail and back.

A little tight and tired today off of my big brick, but I made it to track with Rachel and Greg and managed to do about half of the workout.

My bruised thigh hurt but I was able to run through it pretty well which gives me confidence for hood to coast.

1.25 warm-up
1x800: 2:44
1x1600: 5:39
1x800: 2:38
1x1600: 5:42

did some easy jogging of about 800 between each interval

YAY! I hit my 4K on the bike today!

The old Copper Triangle! I don't know why I always go in the same counter clock-wise direction because I always end up riding into huge headwinds on the way home... People say that this is the harder direction - it is the only way that I have ever gone. The worst part is between Leadville and Freemont Pass; the terrain appears to be downhill but I can only manage about 13 mph for much of that stretch! Anyway, who's complaining... It was absolutely gorgeous out there today. My bruised hip hurt some but I think the riding helped loosen it up a bit

About 5 or 6 thousand feet of climbing

Brick off the bike. Ran a trail with Ramone. The little rascal ran through every nasty/swampy puddle he could find. It was hot and he thought that the skanky water would do in a bind too. The worst part was, he made a bath tub out of it.

Ouch! Dime fall down.

I ran from my place up past Lions Head rock. The first 4 miles took me 1:01:30! Climbing from 7900 feet to 10,500 feet.

Anyway, on the way down I was daydreaming about how I was going to be faster than at last year's Hood to Coast Relay and I guess I wasn't paying attention cuz, I fell hard on a steep rocky section and landed on my vervenerve near my hip and it hurts like hell and I'm limping. I also cut the heck out of my finger and dripped blood the whole way home, not to mention I re-skinned my knee for the 3rd time this summer.

Still a good run. I hope I recover quickly.

Went to Denver to coach/run and then ride but the weather sucked so I drove back to Vail... the sun poked out for a bit so I rode the fixie on Frontage road for a bit.

Ran with one of my fast athlete's @ F4, Kari, who is trying to win The Moab Other Half Marathon in October... I'm setting her up on the Dime "A" plan to hit 1:25 or so. Heaven help her!