Did a 3.5 hour trail run - prepping for a 50K trail run coming up.
Run was good - had some hydration issues - but working on a new plan for that - still have a few long run remaining to get it nailed down.

Ran a local 5mi race, 32:37. 1st in AG.
Important lessons-
Hammer HEED + my GI system= horrible, horrible toilet time.
And the week following my next half iron will definitely include more meaningful workouts, especially if I have a race the following weekend. My legs felt like lead from start to finish yesterday.

16 mile training run last night/9:48 avg pace. A PR distance for me in prep for a December marathon. Aerobically great run; balls of feet and legs were in serious pain, managed 14 before having to back off and walk some....need more cushion I guess. Plus side was a couple of times I hit a really nice stride/groove.

Today's schedule is a 20-25 mile bike ride.

Rode 52 yesterday on an O&B course, mix of road and trail. 3:45 with a 15 minute negative split.
Last longish ride before next weekend.
Short run this morning.
Abs both days ,Garen.

rest day yesterday...5 mi walk with the dog
13 mi run and 25 mi bike today

Hour run with my buddy and my dog. Tried to get over Not going to Philly for the Distance Run for the 1st time in 9 years. 45 minute ride. 30 minute swim.

2.5 hour ride today. 30 minute run. Nothing left now but to kick back and carb up for Saturday.

Short run yesterday and bought a new bike, Cervelo S1 from R&A Cycles in Brooklyn. My first new bike since grammer school so I'm very excited. Took my old bike out this morning for a farewell 38 mile perimeter ride around the island before I pick up the new wheels this week. Looking foward to breaking it in next weekend!

6 and 8 year old did a duathlon for Special Olympics today. Rest day after my 16 mile run!

Friday I did strength and a 1500 technique swim, that nite I did hill repeats on a 1.5k hill (intense both up and down to be ready for the downhills in my upcoming half marathon). Saturday I ran 5k recovery real easy and ate way too much at a party. Today was 17.5k at 5:45m/km. I felt really good and comfortable and could have kept going. More importantly, my training buddy, Chewie the dog, was comfortable the whole way and had a great run today! I am hoping that he can actually do my half marathon with me. My partner, a vet, is watching him closely but he seems great and is having no trouble.

Saturday: 8 miles, comfortable pace, including a few laps around the [url=http://stlouis.missouri.org/citygov/parks/parks_div/compton.html] Compton Hill Reservoir Park[/url], which I'd never run before, though its only a mile from my place. Watched USC lose (horray!), napped, and played Euchre with friends.

Sunday: Rained all morning, so I waited until 11 AM for my run. It was nice and cool, and dodging puddles through my 12 mile run (in 93 min, 7:35 pace) was fun. 4 weeks until the Des Moines marathon.

Um...absolutely nothing. My planned 8 mile run and 30 mile ride were derailed by four, count 'em four, sick kids! Spent the weekend wiping noses and administering children's tylenol. Tomorrow, 6:00am speedwork.

Gfd, my sister did the Distance this morning. Spectacular day down our way. Sorry you missed it!

[quote=TonisTri]Um...absolutely nothing. My planned 8 mile run and 30 mile ride were derailed by four, count 'em four, sick kids! Spent the weekend wiping noses and administering children's tylenol. Tomorrow, 6:00am speedwork.

Gfd, my sister did the Distance this morning. Spectacular day down our way. Sorry you missed it![/quote]

OMG! that must've SUCKED! I feel your pain, but I'd rather not, if you know what I mean

[quote=Semper Tri]
Hammer HEED + my GI system= horrible, horrible toilet time. [/quote]
I hear ya on that, HEED and me don't get along either.

Ran 13.5 miles today in Houston...not used to the heat at all, I was worried about the hydration/heat issues, but had no problems. Now my toes hurt so I'm off to Walgreens to score some frozen peas, then ice time in the hotel!

Just got back from my last sprint tri of the season. Had a PR for an overall but my splits weren't recorded! (bad chip?). Anyways - 6/20 AG and 77/600(ish) OA. I did get passed by three guys in my AG on the run (between miles 1-3) - 6-3=?. Yahhh...

My objectives have gotten become a little more aggressive, with this one to finish in the top 30%. Which I did!

Rode bike50k did my core.

and I CUT OFF my IMC competitor's wrist band today :(

[i]It's OVER!! Wahhhh![/i]

PoC

Getting over swine flu :-(. Did hour ride yesterday and 5.5 mile run today. My legs felt good. Was able to run 6:30's comfortably. Still congested though (yuck). Getting excited for next sunday. My 55 year old father is set to do his first triathlon!

Saturday: 66 miles ride with hills in 3:15, legs felt the pain in the last 30 inutes of the ride, light walking in the afternoon, watched 2 movies the rest of the evening. Sunday 10 miles run with hills and tired legs in 1:34. For a brief moment I though my left knee was going to act out with pain but I totally ignored her and I forgot about the pain. Hills repetitions in the bike and in the run are fitting very well with my training needs. Not to much stress in the joints and I am gaining speed overall. I hope this theory applies on October 25.

[quote=GaryTimTim][quote=Semper Tri]
Hammer HEED + my GI system= horrible, horrible toilet time. [/quote]
I hear ya on that, HEED and me don't get along either.

Ran 13.5 miles today in Houston...not used to the heat at all, I was worried about the hydration/heat issues, but had no problems. Now my toes hurt so I'm off to Walgreens to score some frozen peas, then ice time in the hotel![/quote]

Funny, today in Houston was pleasant to run in. You must not be a native...but a run start in 73 degrees is like eden compared to last month

Spent time with family on Saturday.

Raced War at the Shore in New Jersey on Sunday. Took almost 6 mins off time from last year. Ran a sub 32 minute 5 miles for the run part of the race. Took 3rd in male 35-39. Best part was my wife and 6 month old son were there to cheer me on.

Saturday:
28 miles on the new bike I picked up yesterday!
2hrs 45min on trainer while watching football

Sunday:
Got up at 5am and dressed for another ride on my new bike. Opened the garage door and saw it was light rain. New bikes don't go in the rain!!! Went back to bed and did my 28 mile loop at 9:30, followed by a 5 mile run.

nice job csaf! There always seems to be a little more than usual in the tank when my family is at the finish line, nice PR from last year and bling!

[quote=csaf31]Spent time with family on Saturday.

Raced War at the Shore in New Jersey on Sunday. Took almost 6 mins off time from last year. Ran a sub 32 minute 5 miles for the run part of the race. Took 3rd in male 35-39. Best part was my wife and 6 month old son were there to cheer me on.[/quote]

Nice work! Congrats.

Didja see Hoda and Natalie from the Today show?
How'd they do?

PoC

I had a bit left in my legs after my early bike ride so I jumped on the elipitical for 1:30 while watching the the first half of the Giant game. Now I'm sitting back with a cold beer, relaxing and feeling the burn.

Saturday was a fun tough group ride (58 mi - 18 to the "start", 20 REALLY fast, 20 home) where I get dropped during the middle 28-30mph section. But I made it farther than usual and had fun limping home after getting worked. Then a good swim.

Sunday I was taking some kids to a local 5k. Got there planning to do my own run while the kids raced, and found out I was registered! Well Gracie Donutdogg was with me, but I chatted with the race organizer (small race) and she said not to worry and that G could join me! So it was Gracie's first 5k race! She ran it like a pro, even having a sip of water at an aid station. Later in the day a swim that felt really solid, and like I might have some more pleasant swims coming up since it is always hard to get back in the water after a break.

Saturday: 120 mile bike ride, followed by 4 mile run.
Sunday: 4200y swim..and I ate a lot of sushi.

PoC - Were you just cutting last year's IMC band, or THIS year's? Or do you still have other years on? ;)

Final brick before my race next weekend. Felt strong off the bike, didn't have the "cement block feet" feeling. Can't wait for next weekend.

saturday - usual 3k swim followed by pilates session. 5k run in the afternoon.
sunday - rode 30k before the rain came in and i agree new bikes dont get wet. rest of the day was a marathon session watching first season of true blood. loved it.

2x1 hour rides on the road bike. Just for fun. I love recovery time.

13.1 run on Saturday, 100k bike/5k run on Sunday.

22 mile run on Saturday
70min bike trainer on Sunday

[quote=wirebook]Saturday: 120 mile bike ride, followed by 4 mile run.
Sunday: 4200y swim..and I ate a lot of sushi.

PoC - Were you just cutting last year's IMC band, or THIS year's? Or do you still have other years on? ;)[/quote]

LOL!

Yeah, this year's. You still wearing yours then?

What's with the 120/4 brick!!! you qualify for Kona or what??

Freaks!
PoC

Saturday: Finish building up cross bike and 45 mi mixed road, double track, single track test ride - Lose wallet on ride.

Sunday: Ride to cross race, 30 min Cat4 race - 25/76, 6th row of the start grid really killed me in traffic, ride home (40 mi total). Contact guy about found wallet, drive out to pick up.

[IMG]http://i378.photobucket.com/albums/oo221/xc800runner/3939250811_2f8038f0...