• 34m 19s
  • 1690.00 meters
  • 02m 02s /100 meters

Wildwood Lake no wetsuit, w/ Derrick. The lake had some wicked cross currents today; guessing as a result of the storm from the other day. Had to swim sideways at times to go straight.

Forgot my wetsuit and it was 61 degrees out! Brrrr....

  • 1h 12m 11s
  • 22.56 miles
  • 18.75 Mi/hr

Aerobic Recovery. Sunny and cool but with Stiff headwinds.

  • Stretching
  • 50m

Dr. Dan stretched my legs and did some ART on my hips. Spent 30 mins in the MVP Recovery Pants on the highest setting - 10! I told them to put it at 11 but... nevermind,

Plan is to swim this morning, get a new dishwasher from Sears, Sport Doc appt at noon (plus jumping into the Recovery Pump pants) and perhaps there will be time left for a short Bike before the kids get off the bus.  A lot to squeeze into 6 hours.

  • Health data: Soreness: 2 Fatigue: 2
  • 43m 30s
  • 2100.00 meters
  • 02m 04s /100 meters

500 WU -1:46 avg
100 KB EZ
500 - 1:46 avg focus on technique
100 KB EZ
3 X 100 @ 2' (speed 10/10 effort)
(1:26 1:27 1:28)
100 KB EZ
500 CD - 1:48 avg

First time back in the pool since... early May? New stroke feels awesome, like a hot knife through butter. Lots to work on with the technique though. Lots.

Stroke count is between 22 & 24 (25 meter pool) and I need to get it down to 16 to 18.

  • Health data: Soreness: 2 Fatigue: 3
  • 2h 16m 28s
  • 44.05 miles
  • 19.37 Mi/hr

Drove out to Montauk with Mike (mscotthall - thanks for driving buddy) and rode the MightyMan Montauk course with Mike & Tony (strikyr). Cut out one of the out & backs on the second loop to save time. Just an unbelievably beautiful, stellar day to be out in Montauk. Not sure why I don't train out there more often. Not sure why WTC or Rev3 has not created a full Ironman event here - ocean swim, with plenty of room for a 3-loop bike and 3-loop Run.

  • 1h 01m 13s
  • 6.23 miles
  • 09m 50s /Mi

Transition Run. 1-loop of the Montauk course EZ, pacing Mike and Tony.

Today's BRICK in Montauk was my last long, quality session for Poconos.  Happy it's taper time.  My quads are just not happy with me - they are wicked, walking-down-stairs-sideways sore.  

It was so damn awesome to 'ride' Montauk today.  The prior times I 'rode' out here were for the Montauk 70.3 and RJ Aaron Olympic.  But because today was a training day, I was able to smell the roses and take in the scenery.  I saw beautiful houses, cottages and cozy inns I'D NEVER SEEN BEFORE - but ridden past in races.  I saw the Montauk Airport for the first time.  I'm always so focused during races, I've literally raced past an the Montauk airport 4 TIMES and never noticed it once before.  I also noticed and slurped up many more ocean views, I'd never seen before.  Good friends, good scenery, sore banged-up legs, just a perfect day. :)

  • Health data: Soreness: 1 Fatigue: 3
  • 1h 22m 18s
  • 11.78 miles
  • 8.59 Mi/hr

Manorville Hills. Loved my 29'er - it's like cheating it so much easier climbing, cornerning and rolling over stuff. But unfortunately I was covered in tics when I got home. My wife picked about 60 total, tiny deer tics off me. Freaking nightmare. Took two showers and a few hours to make sure I got them all. And I still found a sporadic one here and there throughout the day. NOT going back into the woods until after a few frosts.

My good buddy, Charlie - aka IRON-CHAZ - aka thelunchbox, kindly gave me a mid 90's GT mountain bike.  Loved that bike. Unfortunately, the beastly 11-mile loop at Manorville Hills killed my beloved blue GT gift; breaking it's neck, twice!; bolts flying off the rear triangle (took an FBI Agent to find them, thanks Derrick!); broken spokes; derailleur issues galore; you name it was going wrong....  So despite being flat broke, I rubbed two credit cards together and made this entry-level loveliness appear.  I'll be riding her at Manroville Hills this morning.  IT'S A 29'er!!  I didn't even want a 29'er as I enjoyed the nimble 26" GT, but the bike shop did not have a 26" with respectable enough components to survive anything above sidewalk riding.  Needless to say, just tooling around the neighborhood today with my son, and I'm LOVING the 29'er!  I can run over ANYTHING!  I'm also loving the geometry of the Specialized frame.  I'll call her...  Laser.  Yup, Laser.  Cause wherever I point her, she just goes and there ain't much that will stop her.  :) 

Run #1
  • 42m 48s
  • 6.28 miles
  • 06m 49s /Mi

OA 205/4572
AG 20/330

Great race. Superb weather - mid 60's, overcast, light breeze. I executed well and maintained good form for 5.5 miles. Lost :46 seconds compared to last year; but I'm 100% fine with that cause this year I'm 20-days removed from an Ironman. I compared my splits to last year and I was actually faster on some flats and downhills (first mile downhill was a 6:05!), but lost two :20 second chunks on two of the tougher climbs - probably cause I didn't do as much hillwork lately with IMLOU being flat and all.

Psyched for my friend and running buddy Bill who shattered his previous 45:01 Cow Harbor 10k PR with a 43:13. And Big Shout Out to Mrs. Ted with a 1:01 in only her 2nd road race ever! :)

Run #2
  • 10m 37s
  • 1.15 miles
  • 09m 14s /Mi

Cool down run a mile uphill.

Got a nice stretch last night from James at True Sport Care, followed by 40 mins in the MVP Recovery Pump pants.  Legs feel pretty good for this mornings race.  Like Mr T. said in Rocky IV - today's prediction is: PAIN! 

    • RACE DAY: Great Cow Harbor 10K Run
    • 28m 38s
    • 1690.00 meters
    • 01m 41s /100 meters

    Wildwood Lake with Derrick. Made another slight tweak to the stroke, for the better, and shaved off a minute from the last two swims with the new stroke.

    Super-ridiculously stoked that I'm flirting with 1:3X per 100m pace and it's based on technique and form; not effort. As of right now, I cannot swim with this technqiue fast enough to feel like I'm above a 6/10 RPE. If I push above that RPE, the stroke just falls apart and I start swallowing water - so looking forward to doing a lot of SKILL work in the pool this winter. This new stroke, and a few pounds dropped, could be my ticket...

    • Stretching
    • 1h 10m

    45 mins in the Recovery pants. 25 min stretch/massage from James.

    Dream Chaser's Training Log

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