Afternoon Entry:  Was going to go out for a quick spin.  Needed to put a new tube and tire on my old spare back wheel.  I blew THREE TUBES in a row.  Each tube blew out in a completely separate spot on the tube.  I checked the Rim and Inside of the Tire and found nothing.  I am going to take this as an omen that I should not ride today :)  Maybe I'll go for a light jog instead. 

Tired and sore this morning.  Maybe a light spin on the Bike later.  I really want to get my run mileage back to 25+ per week and start doing some Marathon long runs.  Now that it is looking like the full Ironman distance will have to wait till 2011, I'm tossing around the idea of going for a BQ attempt this Fall.  If I could go Sub 5 at my HIM this Fall and BQ (Boston Qualify) a month later ... how sweeet would that be :)

Thanks again to all my friends on this site who sent me awesome inspires, gave me great feedback and honest analysis and advice.  I know for a fact I would not be as succesful as I am if not for this site and the people on it. :)   

13.1 HIM splits: 8:22 7:30 7:35 7:40 8:04 7:51 8:31 8:23 8:19 8:10 8:36 9:28 9:01.  Held it together really well for the first 6 miles, maintained a decent pace for the next 5, and then the wheels clearly started coming off :)

  • Health data: Soreness: 2 Fatigue: 2
  • 28m 23s
  • 1350.00 meters
  • 02m 06s /100 meters

2 X 500
2 X 100
50m backstroke
50m kickboard
50m FS

Despite the Race yesterday, I feel pretty good today.

Part of growing up (and I'm definitely still growing up ;)) is making decisions I don't want to make.  

I didn't sign up for Ironman Lake Placid yesterday. 

Sadly, the truth is: I cannot financially  justify it.  Kudos to my wife who would have happily let me sign up, but I'd rather use any extra money we have for a trip to Disney for the kids.  Plus, I'm 34-yrs-old ... Ironman is not going anywhere.  I know physically, with a few months of training, I could cover the full distance.  However, I don't want to just cover the distance.  I want to finish my first Ironman on my terms and be in the best shape possible to finish with a fast time and a smile on my face.  So before I do my first Ironman I have set some goals for myself -Sub 5 HIM being one of them.  So for now it looks like I'll be doing another handfull of Half Ironman's and IMPL in 2011. 

Recovery Swim today. 

RR is done:

  • Health data: Sleep: 3 Soreness: 2 Fatigue: 3
  • 2h 48m 13s
  • 56.00 miles
  • 19.97 Mi/hr
  • 1h 48m 06s
  • 13.10 miles
  • 08m 15s /Mi
  • 35m 39s
  • 1931.21 meters
  • 01m 51s /100 meters

5:15:29  I am so happy.  I ran THE HILL both times and did not walk once on the run!  I finally had a decent HIM and finally nailed my nutrition.  FINALLY.  I am extremely happy with this PR and I am so satisfied that all my training finally paid off. 

Going crazy trying to get everything ready and head up with the family to Rhode Island.  My back spoke broke on my Eastons (that I was going to use to race) and after driving to two different Bike/ Tri shops neither had an Easton sapim bladed pull back drive-side spoke.  Seriously, it's called something like that -- and bottomine is: it's special order from Easton.  SO A BIG THANKS TO CHARLIE LUNCHBOX FOR LENDING ME HIS FELT TIRES!! Thanks Charlie ;)

I'll catch up on inspires when I get back.  If anyone wants to track me on's live tracker, and my 4th attempt at a sub 5 HIM ;)  my full name is Robert MacDowell.   ...will I get the Sub 5, probably not.  By I picked my username for a reason.  And if it takes me the 4th time or the 14th, I will keep chasing it.  :) 

  • Health data: Sleep: 4 Soreness: 4 Fatigue: 5
  • 14m 22s
  • 3.41 miles
  • 14.24 Mi/hr

EZ Taper Effort/ All Small Ring

BROKE A SPOKE! 5 mins prior to breaking my back spoke, I hit 27.4 mph on a downhill (without pedalling). Thank God it broke when I was on a flat section, and Thank God it broke today and not on Sunday!!

Looks like I'm off to the Tri shop!!

  • 17m 58s
  • 804.67 meters
  • 02m 14s /100 meters

OWS Cedar Beach

Super Choppy Water!! First half was with the current - 6:27!

Against the current going back was tough but a lot of fun!!

  • Health data: Soreness: 4 Fatigue: 4
  • 1h 19m 22s
  • 26.77 miles
  • 20.24 Mi/hr

Aerobic Bike
RPE 4-5
spun EZ up all the Hills
Lots of headwinds, def more headwind than tailwinds so considering the conditions and the RPE I am very pleased with the overall results.

  • 31m 51s
  • 3.95 miles
  • 08m 04s /Mi

BRICK / Aerobic Run
RPE 3-4
3 X EZ Hill Repeats
Very pleased with the average HR and effort.

Overall I am digging the Advanced HIM Taper much more than the Beginner HIM Taper - which was just too much Taper for too long. This Taper is feeling much better, for me.

Loving the Tour de France.  The Time Trial last night was amazing.  Can't believe Lance missed Yellow by 100th's of a second.

EZ Brick at lunchtime.

For the Record, the Garmin Co.  ROCKS!  I mailed my broken watch less than 10 days ago and I got a brand new one back via FedEx yesterday.  WoW!

Dream Chaser's Training Log

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