Run #1
  • 20m 31s
  • 3.10 miles
  • 06m 37s /Mi

Shoreham-Wading River July 4th 5k Foot Race

Just gotta keep running, and one of these days I'll get my sub 20. I had a good time though; Charlie the Lunchbox had a good day; and my neighbor Eddie went 19:47. He passed me at mile 1 and I really should have stayed with him, but I forget to take my HTFU pills this morning. Darn it ;)

Run #2
  • 37m 26s
  • 4.70 miles
  • 07m 58s /Mi

Aerobic Run

Wanted to get one more quick run in before the guests came.

Well I got a PR by 18 seconds!  And I did it on a tough, hilly course :) 

In November of 2007 I ran this 5k course and ran a 20:49 ; Today I ran a 20:31.  It is a hilly course, so perhaps on a flat 5k I got a shot at sub 20.  I'm going to look around and try and find a flat 5k this summer.

Puppy barking has had me up since 4 AM.  I'm ready to put him and the wife on a plane :)

Happy Fourth of July everyone.  What a tremendous day, the birth of our nation!

  • 1h 07m 36s
  • 21.10 miles
  • 18.73 Mi/hr

Super EZ Ride
TITS. Recreational pre-4th Ride :)

Also wanted to make sure I save some legs for my 5k tomorrow

  • 11m 23s
  • 1.56 miles
  • 07m 18s /Mi

EZ/Moderate Effort BRICK Run

I feel terrific this morning.  I am psyched about my 5k tomorrow morning and my first legit shot at a sub 20:00 5k.  This has been a goal of mine for a couple of years.  I've come within 40 seconds (16 months ago)...  With last weeks Breakthrough 4-mile Race, I think I have a shot tomorrow.  The only real obstacle will be that it's a hilly course, but I seem to fair well on hilly courses. 

Just like I did last week before my 4-mile Race, I'm going to do an EZ Bike and Short run.  But first I have to go shopping for my 4th of July party, paint some bay windows, and do some landscaping grunt work. 

  • Health data: Sleep: 3 Soreness: 4 Fatigue: 4
  • 49m 37s
  • 2600.00 meters
  • 01m 55s /100 meters

Focus on Race Pace
Focus on using Lats and keeping Elbows High
Focus on Strong Pull

MS: 4 X 200 no warm up on 45" rest
500m at Race Pace. Rest 1'
6 X 200 at Race Pace with 30" rest
CD: 100

After last swim, with fewer seconds rest, todays Rest allotment was more than enough.

Easily my strongest training swim ever. Ever since I truly began mentally focusing on isolating and using my lats, my swimming has turned the corner within a matter of weeks.

Yesterday was my fastest/ Easiest Run to date.  Truly.  Today was also my Stongest/ Longes/ Easiest Swim to date.  I felt strong at the beginning and end of my Run; as well as the Swim.

I definitely got my MoJo back after just one simple Rest Day.  Amazing ;) 

Yesterday was my 8th Wedding Anniversary.  34-yrs-old and I've been married for 8 years... seems rare nowadays.

I'd like to get an Hour ride in on the Bike but I have some painting, decks to clean, 4th of July maintenance stuff to get done before we have family and friends over on the night of the 4th.



  • Health data: Fatigue: 4
  • 1h 24m 33s
  • 11.08 miles
  • 07m 38s /Mi

Aerobic Run
7 X Hill Repeats
Only went Anaerobic on Hill Climbs ; last hill climb around 9.5 mile was all-out effort that felt Amazingly Hard but Good :)

God I needed this run.

  • Health data: Soreness: 4 Fatigue: 3

Puppy is sick and kept waking us up last night.  Very tired this morning.  Legs are also pretty sore this morning.  They haven't been this sore since my Build before Eagleman.  It's a nice even sore throughout both legs, each leg being equally sore in equal amount of muscles; the kind of sore I like ... the kind of sore that your legs Recover from and get much stronger in a short period of time :)

Swim this afternoon.  Possible short EZ run.   You know that fatigue you feel the first 10 mins after you get out of bed... yeah, well, that feeling never left me today!  I am listening to my body and calling today a Rest Day.  


  • Health data: Soreness: 2 Fatigue: 2
  • 1h 19m 05s
  • 26.91 miles
  • 20.42 Mi/hr

Aerobic Ride

Took it EZ on the first two loops ; worked a bit harder on the third and final loop. Lots of headwinds.

  • 38m 24s
  • 2050.00 meters
  • 01m 52s /100 meters

WU: 400
MS: 6 X 50 , 30" rest
4 X 100 - 20" rest descending each set 15", 10" 10", 5"
200 EZ
6 X 50 , 20" rest. Odds (lap 1,3,5) Sprint last 25
CD: 400
50m backstroke

The speed sets were pretty hard with the short rest intervals, but I took some HTFU pills and got 'em done. Thought this mornings oatmeal was gonna come back up on my last 50m set. Luckily it didn't :)

I ate so terribly yesterday, I'm afraid to weigh myself this morning!  Rhode Island is 12 days away... so I have 12 days to eat like a Saint and try and shed a few extra more pounds.

I'm aiming for a big week of Swimming and Biking. 

  • Health data: Fatigue: 3
  • 25m 39s
  • 3.11 miles
  • 08m 15s /Mi

EZ Aerobic

Took my son to Splish Splash waterpark - it's 3 miles down the block from me. I didn't have a father growing up so it was a very special Father Son day for me, and it was his first time at a water park. It was really cool, too, cause you needed to be 42" to ride 75% of the rides, and he just had a growth spirt and is 43 "!! We had such a great time.

It also felt good to walk around without a shirt and feel confident about how I look. One of the MANY gifts the sport of Triathlon has given me.

Oh, and this run was to try and burn off the Monster cheeseburger, bag of cotton candy, square of fudge peanutbutter, fries and coke that I crammed down my throat!! :)

  • 2h 40m
  • 48.54 miles
  • 18.20 Mi/hr

Got up at 5AM (back to back early mornings!) and met Mike Hall. We were planning to do 3 to 3.5 hours. We started great, did some hills, then on our first flat stetch (we were hammering) Mike's computer conked out. He tried to fix it, but to no avail - and my Garmin is in the shop. So we trekked on, and then it started misting and then raining.

No big deal.

Around 34 miles in, we were hammering along some rolling hills, coming up to a sharp on-ramp to turn onto Route 111, and from the opposite side of the road a POLICE Tow-Truck was making a left to cross the road in front of us and shoot up the on-ramp. Mike was pulling at this point and he wasn't sure if the truck was stopping (and it was a big effing truck) and the truck kept cruising across the road forcing Mike to jam on his breaks. First he skidded and swerved wildly to the left, then right, and then he landed hard onto his left side. Luckily the truck FINALLY stopped, and luckily Mike did not put out his arm and landed pancake flat on his side. And by the time he stopped, he had controlled the skidding back and forth so well (probably from his mountain biking experience) he was probably down to between 5 and 10mph when he finally fell.

The area by the on-ramp was like a sandbox, just tons and tons of sand and littered with debris from prior car wrecks.

In typical bone-head biker passion, Mike was worried more about his bike then himself! ;)

The Police Tow-truck driver got out and ran over and apologized up and down hundred times. Regardless if we were turning right or going straight WE HAD THE RIGHT OF WAY. He should not have rolled through the turn like he did, but once again, it boils down to my theory that the lay person doesn't realize just how fast we are biking.

THANKFULLY only Mike's hip was bruised and he had some decent road rash. Needless to say we took it very easy the remaining ride home.

The funniest part of it all was when Mike said, "When I was skidding, at the last moment I remembered to land on my left side so I would'nt damage my derailleur."


  • Health data: Fatigue: 4

Dream Chaser's Training Log

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