another one bites the dust

another week is in the books - and I am feeling ok. I am a little tired but not too bad. I had a couple good runs and a decent swim or two this week. Still struggling on the bike!

maybe it is the heat, maybe it is outside influences, maybe it is lack of motivation but something needs to change soon so I can start working out on a normal basis and feeling good about it!

all you out there - make sure you stay hydrated and stay motivated in the dog days of summer.

weeeeeeeeeeeeeeeeee

yesterday was the first day doing real speed work on the track in a long time (1.5 mile repeats do not count)- here is how it went.

1.5 mile warm up
6 x 800 @ 85% with 200 recovery
1.5 mile cool down

800's
1. 3:02
2. 3:02
3. 2:59 - little faster - arg!!!
4. 3:01
5. 3:05 - getting hot
6. 3:03 - glad to be done

I can live with that 800 speed right now - I could have stretched those to all under 3:00 if the workout was 90% but all is good.

want to get the speed back so when the Boston quest starts it will be a matter of the long miles instead of the speed.

enjoy your training - stay hydrated!

week in review

well - my third week of base building structure is done and I feel ok. I am still struggling to get in all my workouts but I am hoping things settle down shortly. This week I was able to get in

2 hrs 20 on the bike - combo of mountain and tri bikes
2 hrs 44 running - decent semi speed workout
6700 yards in the pool

all in all not a bad week - this week will be fun again!

Holy hot workouts batman

yes, yes, yes - I do like the hotness and normally it does not bother me too much. Yesterday was a tough day because of a combo of the hot temps and my lack of fitness.

I had to do a combo workout yesterday and combine a variation of my next two run workouts. This is what I ended up doing

13 minute easy warm up
1.5 miles on the track at 85% - 9:45
13 minute easy paced run
1.5 miles on the track at 85% - 9:55
13 minutes cool down

each 1.5 mile segment was run at a negative split - I went through 3/4 of a mile at 5:00 on each of them - pretty happy with the result and it did not feel like my heart was going to explode - but man did I sweat a lot!

starting to a feel a little better with my workouts and looking forward to more mountain biking this weekend on the trails at Lake Louisa!

Everyone racing this weekend - have a great race!

On the comeback trail

Hi Everyone - after two weeks of structured training I am still alive and kicking. I am struggling a little with time mgt issues but getting better every day. I have no specific goals in mind right now but I am batting around a few races

outerbanks marathon
space coast marathon
croom trail 50k
health first tri
gasparilla

right now i am working on structure again and getting back into a solid routine. I have been in the pool 4 times (up to 2300 yards), run 6 (ran 9 this weekend), mountain biked 5, and tri biked 2 time. I did get a solid 105 minute ride this past weekend in the hills of clermont.

I also had a real fun run this weekend - ran 4.5 miles out on the trail then ran back 5 minutes faster. It was the first time I treated my body to a hard workout since the Keys race.

I need to get back in the gym and do some lifting and I need to work on some core but it is all about baby steps at this point in time.

One thing I will definitely do before April 2010 is qualify for Boston - that sounds like a good vacation destination in 2010 for me. Just need to pick the right race and knock a good time.

I will begin to keep you updated a couple times a week so you can follow along with the challenges and successes of coming back after life kicks you in the teeth

I shaw return

Hi Everyone - I just wanted to let you know I have not forgotten about you and I have not stopped blogging - I am just on a small break. Unfortunately some other things in life have taken a back seat to blogging, racing and training. However, I promise to be back to blogging next week. I am not quite sure about racing or training - we will have to see :-)

I hope everyone's summer is going well and everyone's race goals are shaping up nicely.

See you soon on the blog.