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Old 09-04-2011, 11:44 AM   #391
Jim Colby
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Re: Down in Jim's Garage

Sunday, Sept 4
Jogged 0.5 miles to high school track
Ran 1 mile (8:30, HR mid-130s), walked 1 lap
Ran 1 mile (8:05, HR around 140), walked 1 lap
Ran 1 mile (7:50, HR in 140s) walked 1 lap
Ran 1 mile (7:05, HR in 150s)
Jogged 0.5 miles home

Almost 6 miles in total. Temp humid and in low 80s. Felt good today. Felt like I could have kept up the 7 min pace for a while. Hoping for a 21-something 5K at some point this year.
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Old 09-06-2011, 06:05 PM   #392
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Re: Down in Jim's Garage

Monday, Sept. 5
Swam: 1x1000M, 1x500M

Tuesday, Sept. 6
Biked 6 miles, then ran 2 miles
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Old 09-07-2011, 07:15 PM   #393
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Re: Down in Jim's Garage

Wednesday, Sept 7
Ran 2 miles easy (around 18 mins)

Tapering for half iron man on Sunday
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Old 09-07-2011, 11:16 PM   #394
David Orr
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Re: Down in Jim's Garage

Good luck Jim, hopefully the weather will be more favorable this go round.
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Old 09-09-2011, 12:01 PM   #395
Jim Colby
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Re: Down in Jim's Garage

Thanks Dave! The weather will be great, but the course more more than twice as long. I feel good though!

Thursday, Sept. 8
Swam 1K in lake, then
biked 10 miles

Friday, Sept. 9
Rest Day
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Old 09-14-2011, 09:03 PM   #396
Jim Colby
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Re: Down in Jim's Garage

Saturday, Sept. 10
10 minute open water swim, then
20 minute cycle, then
10 minute run

Easy pace with some accelerations and race pace practice of the transitions between event.

Sunday, Sept. 11
Subaru Ironman 70.3 Muskoka in Huntsville, Ontario, Canada
http://ironmanmuskoka.com/

Since this was my first half iron man, I was just hoping to finish this one with some semblance of competency. I definitely wanted to beat 7 hours and was hoping that I would beat 6:30 and would have been thrilled with that. I thought I would place in the bottom third of participants since this is a pretty competitive meet.

Well, I ended up with a time of 6:02:59 and placed 22 out of 61 in my age group (18th in the swim, 19th on the bike and 29th on the run) and 334th out of 733 total men. I was quite surprised by my swim time, happy with my bike time and the run time was ok and what I need to work on the most. The course was hilly and very tough but beautiful and scenic. I felt great through the bike and probably about 8 miles of the run and thatís when the Huntsville bear jumped on my back. It started to get sunny and hot, there was no more shade and a there were some hard hills at the end of the run. When I crossed the finish line, my feet were killing me and I had a hard time carrying on a conversation. I went to lie down for a while and my sister-in-law Natasha revived me with a wonderful foot massage. I am definitely indebted to her for that!

Well, I'm very pleased with this race, especially after having a bad Olympic Tri in NJ. I think I learned from that one though. I did a lot more bike/run brick workouts and planned my rest, nutrition (before and during the race), hydration and taper extremely carefully this time around and it made a huge difference.

Sept 12-14
Rest days and get caught up at work days.
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Old 09-17-2011, 04:38 PM   #397
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Re: Down in Jim's Garage

Thursday, Sept. 15 and Friday, Sept. 16
Rested again (5 days in a row...yikes!) and caught up on more stuff

Saturday, Sept. 17

Cycled 15 miles (around 45 mins, didn't push too hard and did some slower riding with another rider while chatting)
3x10 DH pull-ups (these have slipped a bit, but not as bad as I thought)

Took a bit of a break,

Ran 1/2 mile to HS track
1 mile (8:20)
walked 1/4 mile
1 mile (7:35)
Ran 1/2 mile home

Took it kind of easy today since I have a big ride tomorrow, the NJ Gran Fondo bike tour. 104 miles with 7900 ft of hills. Check out the ride profile below. Hills anyone?

http://ridewithgps.com/routes/700383

Hope my legs hold up after the race last weekend!
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Old 09-19-2011, 09:53 AM   #398
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Re: Down in Jim's Garage

Sunday, Sept. 18
Did the NJ Gran Fondo cycling tour. 104.89 miles per my bike computer and 7900 ft of climbing. My first century ride! Felt pretty strong and we rode with a group so didn't set a fast pace, but my legs are feeling it after two consecutive weekends of abuse.
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Old 09-20-2011, 09:39 PM   #399
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Re: Down in Jim's Garage

Monday, Sept. 19
Took the day off.

Tuesday Sept. 20
Ran 2.6 hilly miles. My quads still felt a bit numb and unresponsive, but I felt fast, if that makes any sense at all.
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Old 10-01-2011, 02:39 PM   #400
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Re: Down in Jim's Garage

Weds, Sept. 21
Off

Thurs, Sept 22
Ran hilly 4.5 miles (untimed, late at night in dark)

Fri, Sept 23

Traveled to Wyoming to see my son at school and watch the Wyoming/Nebraska football game.

Sat, Sept. 24
Ran 7 miles at 7200 ft in Wyoming (~1 hour)

Sun, Sept.25
Traveled home to NJ, so day off

Mon. Sept. 26
Ran hilly 4.5 miles (untimed, since late at night in the dark)

Tuesday, Sept. 27
Off due to work

Wednesday, Sept. 28
Ran hilly 2.6 miles, untimed

Thurs, Sept. 29
Off due to work

Fri, Sept. 30
Ran 4.5 mile hill route again, untimed again

Sat. Oct. 1
Swam 2x500M (about 10 mins/500, not too fast)

Very busy at work these days, so just trying to get some running in before the marathon on Oct. 16th in Toronto. Long run day tomorrow. Back to regular crossfit/ski prep after the marathon. Can't wait to hit the weights again!
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