I tried to run at Hembree park but got a sharp pain in my right ankle just after I started.  I tried to walk it off but the pain didn't go away.  So I headed home and am icing it. 

Masters swim at Westminster. I forgot my goggles so my eyes are not very happy right now. I also forgot to pack dress socks so I'm wearing white gym socks. Not cool.

WU: 3x100 build
MS: 5x200 with fins (50 kick, 100 drill, 50 swim)
300 pull w/bouy
3x100 swim (build)
300 pull w/bouy
3x100 swim (build)
300 pull w/bouy
CD: 100 easy

Yesterday's ride provided my with my first major chafing experience. I think I'm going to go with the Jonathan Collins plan for Cartersville.

This week's plan:
M - Masters swim, Endurance Run :45
T - Off
W - Masters swim, 1:45/:45 brick
Th - Core, Endurance Bike 2:00
F - Base Run 1:15
Sa - Cartersville Century
Su - Recovery ride :45

Base ride on SCT with Zimmer

It was a nice day to go for a ride on the SCT. Zimmer and I had a good ride out to Rockmart and back. It got very busy for the last 10 miles or so and we had to do a bunch of intervals. We really pushed it from Floyd back to Mavell and I had to draft Chris for the last two miles in order to keep up with him. It was my fastest long ride. My legs felt tired but I didn't have the same exhausted feeling that I got last week. I ate an uncrustable when I got up and I think that helped. I still didn't drink enough but I was only back for 10 minutes before I needed to pee.

I get a kick out of the Garmin's estimate of calories burned.  Garmin claims that I burned 9190 calories in 4 hours.  Yeaaah riiiight.  Also, the fact that it doesn't match up with the mile markers on the trail annoys me.  At the 23 mile marker the Garmin was right on.  By mile 30 it was .7 mile off.  We turned around at a post marked 38.15 miles, which would result in a 76.3 miles round trip, but the Garmin says we only went 74.89 miles.  Maybe the tunnels that we go through are messing it up. 

Before the ride:
1 uncrustable - 320 cal
1 bottle frappuccino - 190 cal

During the ride:
40 oz. gatorade. - 250 cal
24 oz. water - 0 cal
clif shot blocks - 90 cal
hammer gel - 100 cal

Possum Trot 10k

Had a nice run this morning. I saw Meredith and her sister early on and ran with them for a bit. My buddy and I were a little late getting to the start line so we spent most of the first mile weaving around people.  That's probably the reason for the slightly long distance.  I was definitely feeling yesterday's ride but I still managed to PR.

Yeah! I tweaked my Firefox settings a bit and was able to upload my data from my Garmin.

Endurance bike on the SCT

Masters at Westminster

It was a nice evening to ride the SCT.  I took an ice bath when I got home in the hopes of having something left in my legs tomorrow morning at the Possum Trot 10k. 

My first Masters swim went pretty well. I'm pretty sure that it's the longest swim workout I've ever done. I don't really know my times but I believe the 100's were about 1:45. My IT band didn't bother me on the kick sets but my right ankle started complaining and my hips are sore. On the drill sets I found that I am no good kicking with flippers when I have to concentrate on doing a drill. I ended up mostly letting them trail behind me on the single-arm drills.

WU: 300 easy swim

MS: 8 x 100 kick with flippers on 2:00
5 x 100 straight swim :20 rest
5 x 100 pull with bouy :20 rest
5 x 100 drill (25 right arm, 25 left arm, 25 catch-up, 25 swim) with flippers

My shoulder started bothering me a little on the last set. I think I'm going to banish my road bike until Curtis can take a look at my position.

I have a 2:00 Endurance bike on the SCT planned for this evening if anyone wants to join me.

Base run in Midtown

My shoulder is botherng me today, and was bothering me on the run last night.  I have had shoulder discomfort after my last three rides on my road bike.  I guess I need to stick to my tri bike.

If you want to have a good morning run don't do a brick the night before.  My legs were alright and my HR wasn't elevated but I felt out of gas.  I didn't get done with the brick last night until 9:45 and it was too late to have a real meal so I just had some gatorade and a little milk.  Maybe I should have tried to eat something anyway.  This morning we had a monthly meeting where breakfast was provided.  They had friut, yogurt, and chick-fil-a chicken biscuits.  I had a banana and the chicken out of three biscuits.

Brick part I

Brick part II

I finally found a way to get Neal to work hard on a bike ride:  Drag him out right after he's run 4 miles of LT intervals.  He-he.

The little one was up for a good portion of the night with ear pain so no morning swim for me. I may need to take her to the doc so maybe no brick today either. If I can't ride I'll do tomorrow's base run on the treadmill instead. It looks like I'll be able to drag Neal on a 25 mile Roswell ride before running. So I'll get the brick done after all.