• 1h 09m 49s
  • 22.96 miles
  • 19.73 Mi/hr

EZ Aerobic. Screw the trainer, rode outside. Winds were gentle and the temps cool. STRANGEST THING: My upper quads which are still sore to the slightest touch, felt fine on the Bike. I guess it's my Run-specific muscles that are beat up?

Daughter should be good for school tomorrow.  Which means I'll finally be free!! ;) :) 

Low volume over the last two weeks has allowed me to shed all my post-Ironman fatigue.  I'm not particulaly happy with my volume over the last two weeks, but I'd rather be slightly under-trained and feeling fresh for Pocono; as opposed to forcing myself to get the volume in and feeling over-trained and tired.  Looking forward to a pre-Race simulation Brick this weekend.  Also looking forward to the NY Rangers first pre-season hockey game tonight.  HOCKEY!!! :)

EZ Trainer Ride tonight.  Lake Swim/Hampton Hills Run with Derrick tomorrow morning. 

  • Health data: Soreness: 2 Fatigue: 4
  • 35m 47s
  • 2000.00 meters
  • 01m 47s /100 meters

500 WU
500 Moderate
5 X 100 every 2' (1:34,1:33,1:33,1:35,1:33)
500 CD

Focus on long reach to engage lats, and keeping smooth form during 100's. Amazing how a great swim makes everything so much better :)

Mental Note: Don't jump on the Bike and do hillwork and time trialing the day after a hilly 10k road race.  Quads are still shredded and in pain.  If my daughter is well enough to go to school tomorrow, I will be visiting with Mr. Normatec boots.  Work situation is NOT looking promising. Sad.  November 3rd is/would be my 14th anniversary.  Not sure I'll be there to see it. :)

  • Health data: Soreness: 2
It's going to be an interesting day.  My daughter is sick.  Poor kid, just a week and a half into kindergarten and she's already going to miss a few days.  At 11:00 I have a conference call with the new VP of Sales.  Looks like despite 14 years of loyalty, despite being the highest-producing most tenured sales rep in the company, they are going to try and strip my salary down to close-to-nothing.  I'm told the landscape of the company in general will change and firings will occur as well.  Perhaps I should be upset or worried, but I've been through it before.  Many times.  Besides, 14 years with same company in the private technology sector is almost unheard of.  I have my pick of a dozen other places to work, but it's more a case of needing a flexible schedule to get my kids off and on the bus, being able to take care of my daughter who is often sick in the Fall and Winter, and being able to... SWIM, BIKE AND RUN - of course. :)

Quads are shredded.  Rest Day.  Lots of Swimming this week.  My two-week taper commences now for Pocono.  I want to be 100% fresh when I toe the line.  :)

  • Health data: Soreness: 2 Fatigue: 3
  • 1h 31m 01s
  • 28.39 miles
  • 18.72 Mi/hr

5 mi flat/WU
15 mi North Shore hillwork
8.4 miles TT

Rode w/ Derrick. Wanted to do 40
miles but my son's valve broke on his BMX bike and I had to find a 20 X 1 1/4 tube before the race at noon! It's a good thing we cut the ride short cause my quads were only
mildly sore from the Cow Harbor hills; but after the hillwork and TT effort this moring, my quads HURT!! Tough walking down stairs. I think I need some more time in the Normatec boots tomorrow during lunch :)

  • Health data: Soreness: 2 Fatigue: 3
Run #1
  • 04m 12s
  • 0.55 miles
  • 07m 38s /Mi


Run #2
  • 42m 01s
  • 6.30 miles
  • 06m 40s /Mi

10K PR!
180 / 4402

I really pushed to get under 42 mins the last stretch, but it just wasn't
happening. The last .3 of a mile my Garmin had a 5:25 pace, so I was pushing as hard as possible!! My good friend Dan beat me by exactly
a minute. I usually just edge him out at Tri's and road races. The difference is he's now 166 pounds and I'm 177. I gotta drop this weight.

Also, the Normatec MVP boots are gold!!! My legs felt absolutely perfect the entire run, and even after. My legs have never felt this good after this hilly 10k.

Run #3
  • 09m 24s
  • 1.00 miles
  • 09m 24s /Mi

Cool Down. Ran up Scudder hill.

  • Health data: Soreness: 4 Fatigue: 4
  • RACE DAY: The Great Cow Harbor 10k
  • Stretching
  • 1h 00m

40 mins Normatec boots, 20 min Dr.Marc stretched out my hammys, hips, glutes

Huh, I surpassed my Swim and Bike totals from last year.  Cool.  :)  Today I Rest.  I get stretched out.  And I wear the Normatec Gumby Boots. :)

Mother Nature has not been subtle this year.  Yesterday morning was Summer - humid and warm.  Suddenly this morning it's 50 degrees and chilly!  Hello Autumn!!

  • Health data: Soreness: 4 Fatigue: 4
  • 36m 32s
  • 2000.00 meters
  • 01m 50s /100 meters

500 WU
500 Mod
1 X 500 every 2' (1:39,1:37,1:38,1:37,1:34)
500 CD

I haven't swam in my pool since mid-July! With the kiddies back in school, I had the entire pool to myself!!

  • 21m 46s
  • 3.00 miles
  • 07m 16s /Mi

Pre-10k Race Tune-up
1/4 mi WU
2 X 1/4 mile strides @ 6:40-6:50 pace
1 X 100 yard @ Race Pace 6:35

Nice and cool out. If I feel this good or better Saturday morning, I will PR.

    Dream Chaser's Training Log

     September 2011 
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