• 1h 00m 48s
  • 7.84 miles
  • 07m 46s /Mi


Today's RUN is proof positive that consistent training pays off. Hottest day of the year and I felt great and even-split an out & back run. First half out - 30:32 @ 3.9 miles; 30:16 @ 3.9 miles back. All the suffering of mid-day Runs is paying off in spades! :)

The strange, vivid dreams have started - already.  I need to stop eating now that my training is decreasing.  Just a Run today.  Swim/Bike tomorrow morning. 

  • Health data: Soreness: 3 Fatigue: 2 Hours slept: 9
*** I've cancelled my trip up to Harriman State Park/ Bear Mountain tomorrow.  Some things have come up at work, and with LP just 12 days away - perhaps riding up a mountain is not the best idea.  I mean, it's not a very bad idea... but it's not a great idea either.  I'm going to play it ultra-conservative and not go.   Taper has officially commenced.

Rest day.

Very bizarre Tour de France.  I've never seen a car hit a rider.  They've got way too many cars around those athletes.  Thank God everyone was okay.  Amazing that just halfway through the Tour and half the favorites have been carted away to the hospital.

  • Health data: Soreness: 2 Fatigue: 2 Hours slept: 9.5
  • 29m 45s
  • 1600.00 meters
  • 01m 52s /100 meters

Wildwood Lake OPWS with Rick and Derrick (sevenride). We did just 1 loop before we hopped on the bikes. My left shoulder is a little sore. Wasn't feeling it today in the water.

  • 2h 48m 42s
  • 57.96 miles
  • 20.61 Mi/hr

First loop with Rick and Derrick. 20.86 AVG. Not including the WU, was 21.43 AVG. After a 15 min warm-up Derrick went nuts and I pushed into the RED for the next 20 miles. Damn that hurt! I think Derrick was trying to kill Rick and I!!!

2nd loop with just Rick @ 20.39 avg.

  • Health data: Soreness: 3 Fatigue: 3 Hours slept: 5.5
  • 1h 25m 16s
  • 10.40 miles
  • 08m 12s /Mi

1-3 flat and hot/ no shade
4-7.5 hills, but shady
7.5-10 flat and hot/ no shade

Ran out of fluid and fuel at 1 hour 16 mins. Ran home to refuel and couldn't get back out of the house. Oh well. At least I got some hillwork in.

I am loving all this sleep I am getting lately.  2-hour Run on tap today as per 'the plan'.  Last Long Run!! 

  • Health data: Soreness: 3 Fatigue: 3 Hours slept: 11
  • 1h 05m 29s
  • 3600.00 meters
  • 01m 49s /100 meters

500 WU
400 w/ PB
5 X 400 @ :45 sec rest
(1:47 1:46 1:48 1:49 1:50)
400 w/ PB
300 CD

Focus on long reach, fully extending shoulders, pulling with lats, rotating on side (rolling hips and reaching; not just laying flat on stomach and chest) Started getting fatigued the last two 400's and my form started falling apart, resulting in the slower times.

The mode button and power button fell off my Garmin Forerunner 305.  I've had this happen to three forerunners in the last 4 years, and had one repaired.  I called Garmin and explained this to them and they are sending me a new one for free!!  May Rest today or may Swim tonight.  Slept till 10:30 AM this morning - yeah baby! 

  • Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 11
  • 1h 12m 24s
  • 4103.00 meters
  • 01m 46s /100 meters

2 Loops of WildWood Lake, front and back. One out & back across. Here's the route Derrick and I swam:

I haven't swam since last Thursday and the first mile my shoulders and lats were hating me! I was sore, tight, it was awful. Then after 30 minutes everything loosened up and swimming felt easy and I was getting some wicked speed. I really feel my stroke lengthening with the all the lake swimming.

  • 1h 01m 23s
  • 7.86 miles
  • 07m 49s /Mi

Z2 Aerobic. That hurt. Pretty darn hot and humid out. No shade. Felt more like a 2-hour run. Wanted to stop and walk a dozen times.

So nice to feel normal this morning.  Got up at 5 AM and most of the fatigue from the weekend is gone.  Normally weekend training fatigue only lasts Monday, sometimes into Tuesday.  Now, thanks to Ironman training, it's been lasting till Wednesday night!

  • Health data: Soreness: 3 Fatigue: 3
  • 1h 17m 42s
  • 25.18 miles
  • 19.44 Mi/hr

Z2. Same exact route as yesterday. Legs are more tired today and it's hotter and windier out today.

I'm tired.

Damn I've been neglecting my swim. Will get to the pool tonight and OPW lake swim with Derrick tomorrow. I need to get a lot more swims in.

  • Health data: Soreness: 3 Fatigue: 2 Hours slept: 8

Dream Chaser's Training Log

 July 2011 
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