Re: Down in Jim's Garage
 

Hey Jim, what gives? No update on the triathlon?! Hope all is well.... :)

Re: Down in Jim's Garage
 

Sorry, no updates for a while. I've been on vacation and was very busy with work before that. Here's a quick update.

[B][U]July 24[/U][/B]
New Jersey State Olympic Triathlon - This was miserable in the heat and humidity. The water for the swim was 87 degrees and it only got worse from there. It took me 3 hours, which was about 20-25 minutes slower than my goal. I thought I was going to pass out in the run and had to walk for much of it. Half way through the run, my only goal was to not quit and to finish. I was upset afterwards, but I think the weather just got to me in a bad way.

[B][U]July 25-26[/U][/B]
Busy at work, discouraged from the race and rested.

[B][U]July 27[/U][/B]
Cycled 20 miles, ran 3 miles

[B][U]July 28[/U][/B]
Busy at work, so did not work out.

[B][U]July 29[/U][/B]
Cycled 15 miles, ran 4.5 miles

[B][U]July 30[/U][/B]
Swam 1 mile

[B][U]July 31[/U][/B]
Swam 1 mile, Cycled 30 miles, ran 10K (Olympic tri distance + a little more). My splits were equivalent to a 2:50 oly tri and I was not going at race pace. I felt a lot better after doing this, as it means my poor performance the week before was due to the heat. It was a dry 95 degrees today, much better than the week before.

[B]August 1[/B]
Travel day to Canada, so no workout.

[B][U]August 2[/U][/B]
Biked 32 miles, then ran 5 miles.

[B][U]August 3[/U][/B]
10K trail run (52 mins, not race pace)

[U][B]August 4[/B][/U]
1 mile open water swim in Lake Huron (kind of wavy, so tough going against the wind)

[B][U]August 5[/U][/B]
Cycled 32 miles, then ran 2 miles at easy pace

Re: Down in Jim's Garage
 

[B][U]August 6[/U][/B]
Cycled 36 miles, then a 1 km open water swim

[B][U]August 7[/U][/B]
Travel day back from Canada.

[B][U]August 8[/U][/B]
[U]Brick Night[/U]
Cycled 15 miles (44:30, 13 secs off PR, avg HR 124, max HR 145), then ran 2.6 miles (22:50, 56 secs off PR, avg. HR 142 max HR 152).
Total time of 1:07:20 (PR by 1:15)

Re: Down in Jim's Garage
 

[B][U]August 9[/U][/B]
4.6 mile run (2 steep hills of ~1 mile each, 38:20, PR by 1:15, avg HR 134, max HR 152)
3x10 DH pull-ups
stretched

Felt good. Had to run slow in the dark but still got a PR.

Re: Down in Jim's Garage
 

I've been away on vacation, first to my brother's wedding in Toronto and then driving my son out to school at the University of Wyoming. I did get some workouts in though, as follows:

[B][U]August 10-11[/U][/B]
Can't remember exactly what I did, but I think I swam 2K one day and biked 15-20 miles the next.

[B][U]Friday, August 12[/U][/B]
Drove to Toronto. Rest day.

[B][U]Saturday, August 13[/U][/B]
Ran 13 miles on the waterfront in Toronto (around 2 hours)

[B][U]Sunday August 14[/U][/B]
Drove from Toronto to Chicago.
Swam 2K straight through

[U][B]Monday, August 15[/B][/U]
Drove from Chicago to Omaha.
Swam 1K straight through, then did 150 double-unders and ran 1 mile on the treadmill at 1% slope in about 7:30. The DU/mile run took roughly 10:00 plus or minus (didn't get an exact time).

[B][U]Tuesday, August 16[/U][/B]
Drove from Omaha, to Laramie, WY.
Swam 2K straight through

[B][U]Wednesday, August 17[/U][/B]
Ran 1 mile, swam (10x100M), ran 1 mile, 45 minute TRX bodyweight workout

[U][B]Thursday, August 18[/B][/U]
Ran 1 mile, swam 1K straight through, 3x(10 DH pull-ups, 25 double-unders, 50 squats), ran 1 mile

[B][U]Friday, August 19[/U][/B]
Travel day back to NJ (flew back, left truck w son in WY). Rest day.

[B][U]Saturday, August 20[/U][/B]
Biked 40 miles (about 2000 ft of climbing, 2:12.48, PR by 12 secs), then
Ran 6 miles (about 500 ft of climbing, 52:23, PR by about 5 minutes)

[B][U]Sunday, August 21[/U][/B]
Swam 2K straight through

[B][U]Monday, August 22[/U][/B]
Ran 4.5 miles (about 600 feet of climbing, 37.31, PR by 49 secs, avg HR of 143)

Re: Down in Jim's Garage
 

[B][U]Tuesday, August 23[/U][/B]
[U]Lunch[/U]
Swam 1 mile (just over 30 minutes, trying to work out a comfortable pace for the half iron man)
[U]After Work[/U]
Ran 4.5 miles (about 600 feet of climbing - two big hills, didn't time myself since I wanted to avoid the temptation going too fast, but felt great tonight, prob took around 38 mins)

Re: Down in Jim's Garage
 

[B][U]Wednesday, August 24th[/U][/B]
Swam 1 mile. Untimed, but felt good. Probably took about 31 mins or so. Swam it straight through.

[B][U]Thursday, August 25th[/U][/B]
Busy at work. Rest day.

[B][U]Friday, August 26th[/U][/B]
Cycled 15 miles, pretty hilly (44.12, PR by 5 secs, no HR monitor), then
Ran 2.6 miles (2 hills each about 300 ft high, 21.37, PR by 23 secs, avg HR of 143, max HR of 153)
Brick total time of 1:05.53 (PR by 1:27).
I was really happy with tonight's brick workout. First the cycling PR, but especially the running PR. That is a pretty old PR to break and when I last set it I was fresh and going all out. Tonight, it was right after setting a 15 mile cycling PR and not going all out on the run. Very happy.

Re: Down in Jim's Garage
 

[B][U]Saturday, August 27th[/U][/B]
Barclays golf tournament in the morning and early afternoon and then the storm hit, so a rest day.

[B][U]Sunday, August 28th[/U][/B]
13.1 mile run after the wind died down a bit (2:05, HR avg 143).
Didn't push it too hard and felt pretty good. Hilly route.

[B][U]Monday, August 29th[/U][/B]
Swam 2000 yds straight through (38 mins).
Once again, didn't race it. Just trying to settle in on a comfortable pace for the start of the half IM on 9/11.

Re: Down in Jim's Garage
 

[B][U]Tuesday, August 30th[/U][/B]
Cycled 18 miles, then
2.6 mile hill run

I didn't really time today's brick workout since the roads were too messed up, but I think the ride took around an hour and the run around 22 minutes. The ride was slow due to numerous water crossings dead-ends and picking my way around fallen trees and debris. Cycling around here is like solving one of those maze puzzles when we were little kids.

Re: Down in Jim's Garage
 

[B][U]Wednesday, August 31[/U][/B]
Cycled 25 miles. 1:29:45. Not very fast today. Too many road blockages from the storm.

[B][U]Thursday, Sept. 1[/U][/B]
Went to U.S. Open tennis. Rest day.

[B][U]Friday, Sept. 2[/U][/B]
Swam 2000M at lunch (around 43 mins, went easy trying to simulate half IM pace)
After work cycled 12 miles and then ran 2.6 miles on a very hilly route. Didn't time myself, but felt fast.

[B][U]Saturday, Sept. 3[/U][/B]
Cycled very hilly 25 mile course (1:27:40, PR by 1:20).