6.29.14 Pilot Knoll Trail Run

I believe the instructions for this week were very similar to last week except longer distance.  2 hours 15 minutes covering 12-14 miles, walking is ok, trails are fine.  I met Joe and the Matrix at 8am and we drove to the Pilot Knoll guard shack.  It was already in the mid 80s at 8:30am.  I needed 14 miles to get 100 miles for the month so that was the plan.  We ran 3.5 miles south and turned around.  We would reload water and nutrition and do the same thing going north.  I was good until the turnaround.  The build week started to drain my energy and I had a hard time getting my body to cooperate.  At about 5 miles into the run, I had to start incorporating some walking for a few minutes and then started to run again.  For some reason, Rich wanted to do some hill repeats at a really steep section of the trail.  The hell with that, I just kept going.  The southern route is more open so the sun is beating on you for most of the way.  The northern route is wooded and shady for the most part.  I kept telling myself it would be ok after we got back to Joe's truck.  I beat them back because I didn't do any damn hill repeats.  I did have an armadillo come out of the woods and I had to literally jump over him.  Everyone got a kick out of that.  Scared me to death.  I also had a field mouse jump out in front of me.  A very wildlife intensive day on the trail.  When we all regrouped, I was more interested than time than miles.  Rich took off and I couldn't stay with him.  We all decided to go as far as 30 minutes would take us and then turn around.  I think I went about 35 minutes.  I was getting enough water, Skratch and nutrition but I was just tired.  It was really hard to hang on.  My body was just not cooperating at all.  I ended up getting 12.3 miles in 2:31:55.  A little longer time wise than schedule and I'm 1.5 miles short of 100 for the month.  I missed a few running days at the first of the month.  I probably was on pace for 120 for the month.  I may have to walk the dog for 1.5 miles tomorrow night.  This is the worst I have felt after a run this year.  Just mentally tapped completely out.  Jeff said these last few weeks would be hard.  He was right.

http://connect.garmin.com/modern/activity/531163942

6.28.14 Iron Distance Bike

Jeff's plan called for 110 miles today.  The weather gods were not cooperating.  It would be windy, humid, and hot. What isn't there to like about that.  I decided to get up at 3:45am and drive to the FloMo CAC in order to use my truck as an aid station again.  I packed cubed pineapple, watermelon, two peanut butter and honey sandwiches, lots of water, ice, gels and Skratch.  I have one bottle on my bike dedicated to dry Skratch formula, Accelerade, extra gels, vaseline and any item that will fit inside a water bottle.  I have two other bottle slots on my bike.  I left the CAC at 4:30 and left my special needs bottle at home.  It's always something but no problem.  I was going to do 30 miles before meeting Shelby and his group for 50 miles at 6:30am.  I rode back home, picked up my bottle, and tooled around Coppell until I got the 30 miles in at 6:30.  The humidity made things tough even before the sun came up.  I drank almost both bottles of fluid before getting back to the CAC.  Once there, I reloaded everything for the 50 mile ride with the group.  We went out to Robson Ranch and back.  We stopped twice at 35W and the donut shop at 377.  I had a Kolache at the donut shop and it was great.  I managed Hilltop road without too much of an issue but we started heading dead south at that point into the 15-20mph wind.  It was at least 13mph when I left at 4:30 and was building.  Some of the gusts had to be in the 30mph range.  It was brutal.  Seemed like there was no rest or easy sections in that kind of wind.  I had put out a flare to see if anyone would go the last 30 with me but there were no takers.  I ate a sandwich and reloaded all my bottles and nutrition.  I couldn't remember how far it was from one end of Spinks to the other.  The road runs east and west.  I didn't really want any part of the south wind so the initial plan was to loop the road until I made 30 miles.  On the first loop, I decided doing this loop would bore me to tears so I headed to Murrell park at Lake Grapevine.  The worst section into the wind was downhill so what the hell.  When I made it back to the CAC, I only needed about 7-8 miles to get to 112.  No sense doing all this work and being 2 miles short of the race distance.  I timed it out just right and made it back to the truck at just over 112 miles.  It was a long and hard ride and the majority of it was alone.  That was the worst part.  I was really tired at the end and almost nailed a road barrel while I was in my aero bars.  My mental focus was not great.  I clipped the barrel but it didn't knock me down.  Good thing, the other side of the road barrel was mud and rebar.  It's kind of dangerous towards the end without anyone with you.

http://connect.garmin.com/modern/activity/530277958

6.27.14 Swim

Kind of a light day.  3500 yard swim in the morning with an optional easy 40 minute bike ride.  The swim was a tough one.  I'm not sure where Jeff gets these but they are hard work.  Nothing wrong with that.  I was fairly fast today.  Lots of down and outs with a lot of timed speed work.  I was able to stay within the timed sets for every interval.  First time to do that so I was happy.  Usually, I end up adding on my own rest because I can't finish in the allotted time.  When I arrived home from work, I decided to skip the optional ride and rest.  I have 110+ scheduled for tomorrow in the heat, humidity and wind.

6.26.15 Tempo Run

It was overcast this morning but no rain for the first morning since Saturday.  Still very humid.  My plan was almost the same as Tuesday with an extra mile chucked in for good measure (9 miles total).  2 mile warm up, 3 miles at 8:50-9:00 pace, 1 mile recovery, 2 miles at 8:50-9:00 pace, 1 mile cool down.  I ran a very similar route to Tuesday meaning some hills would come into play on my faster miles.  My iPod was charged this morning.  Having music helps with run cadence for me.  My knees are a little tender and I didn't feel great for the warm up, although none of the slow miles were over 10:00 pace.  My first three fast miles were 9:01, 8:46, and 9:05.  Fairly close to target but I was pissed at being outside the range.  Walked some of mile 6 while I ate a Cherry Lime GU.  The last two fast miles were downhill for the most part and my pace was good.  8:42 and 8:34, plus I felt really good.  Took it easy for the last mile and to my surprise finished the last mile at 9:35 pace.  Tapped out after I stopped and was completely soaking wet again.  84 minutes running in 90% humidity will do that to you.

http://connect.garmin.com/modern/activity/528889760

6.26.14 Swim/Bike

More rain.  It must be monsoon season.  I have never seen this much rain in June.  The Coppell aquatic center closed for the morning due to thunderstorms.  I could have slept in but no.  I ended up skipping lunch and swimming instead.  The rain gave way a lunch time and I managed to get the full 3600 yard workout in.  I did the kick board stuff sets with fins to speed the workout along.  I read an article by Andy Potts about swim technique and it has helped alot.  Maybe as much as 5 seconds per 100.  You never know when you'll get a helpful hint.  My body is adjusting to the longer swims and I'm not cramping in my feet and calves anymore.  That's good.  It rained all afternoon.  Big shock there.  When I arrived home after work, I checked the weather radar to see if I was riding on the trainer or getting outside.  Things looked promising for riding outside so I changed into my riding stuff and headed out.  I stayed in Coppell and mostly neighborhoods in case the rain came back.  This time of year, the rain can come out of nowhere and it can get bad.  I managed to work in a little more than 90 minutes.  No rain but it was humid as all hell again.

http://connect.garmin.com/modern/activity/528644806

6.24.14 Tempo Run

It's the start of my last build cycle prior to Boulder.  The first workout of the week was a 8 mile tempo run instead of the normal speed work at the track.  2 mile warm up, 5 miles at 8:50-9:00 pace and 1 cool down mile.  When I started, fatigue seemed to be a problem and I really didn't think I would be able to sustain the pace for the 5 mile set.  Most of those miles would be run in the hills of south Coppell.  Nothing crazy but tough enough to make the pace less attainable.  Once I ran the first sub 9 minute mile, I got in a groove and it became easier.  I was feeling good by the time I finished.  The damn humidity is ridiculous and we had more rain today.  I was soaking wet again after the run.  Boulder is supposed to be dry from a humidity stand point.  Maybe the work in the humidity will help off set the altitude.

http://connect.garmin.com/modern/activity/527603698

6.23.14 Swim

The rains of April and May have seemed to manifest themselves to a late arrival in June.  I swam for 400 yards at the CARC this morning and was chased from the pool due to thunderstorms.  Shelby and the sharks were swimming at the new Lewisville ISD Nat so I joined them at 7:30pm.  I only had time to get about 3000 yards in before they closed but with the earlier 400 it will have to do.  The NAT is really nice but they are rules sticklers on when you start and when you have to get out.  The water was a little cold but felt great after the first few hundred yards.  The times they allow lap swimming suck so I might not go back much but I like the facility.

6.22.14 Sunday Run

Things fell apart quickly for my run with the trail crew.  Joe has a bad ankle and Rich needed to run very early due to a family commitment.  I was feeling tired and didn't feel like getting up early so I decided to sleep in a little bit.  When I woke up, I had a text from Rich about Northshore Trail being closed due to a missing mountain biker.  The Army Corps of Engineers and the FloMo Police closed off the trail head and were performing a search.  I looked outside at about 7am and it was raining.  Checked the weather and a big storm cell looked like it was bearing down on Coppell so I went back to bed and slept for another hour.  My wife asked me when I was going to run.  I told her I was hoping for a break in the rain.  She made a solid point that if I didn't get out there soon, it would get hot and the humidity would really be bad.  She was right so I got ready and left.  It was a steady rain for the entire run.  Not real heavy but it was steady.  The rain should have made the run a little more enjoyable but not so much.  For some reason, the rain made is seem a little more sauna like.  I still deployed the pouring water on my head and face to stay cool.  As a recovery week, I only ran about 9 miles.  Slow and steady.

http://connect.garmin.com/modern/activity/526200862

6.21.14 Bike

I met Jeff and Doug at the Coppell Aquatic Center this morning at 6:00am.  We rode to the FloMo CAC and picked up Shelby and Ralph.  My goal was 75 miles.  Any ride with Doug and Jeff is going to be fast.  I just try not to bog things down.  We rode south to the ball park and the death star.  Shelby and Doug broke off in Grapevine for some extra miles.  I had no intention of adding on more than my 75.  Nutrition and hydration was right on again today.  I only lost about a pound again.  I think this bike leg nutrition is fairly well defined for Boulder.  I ate another peanut butter and honey sandwich at the ball park.  My stomach seems to be tolerating it well.  Went through three bottles of Skratch Labs and another bottle of Accelerade.  The next three weeks will be heavy build weeks before the taper to Boulder.  It's close when the weather for the race shows up on my weather app on my phone.  45 days out and it is supposed to 91/59 and sunny.  Sounds good.

http://connect.garmin.com/modern/activity/525360777

6.20.14 Swim

Only workout for today is a swim.  It was a tough one today.  Lots of timed speed work.  Made it through the 3400 yards in less than 90 minutes.  Not bad considering stops between sets.  Good work today and felt good in the water.

6.19.14 Recovery Run

Fairly basic stuff today.  6 mile recovery run at an easy pace.  Felt a little tired to begin but once I got into a rhythm the miles started clicking off with ease.  I got a little faster as the miles went by.  Still humid as hell and that sucks.  I wish the humidity would turn around.

http://connect.garmin.com/modern/activity/523928037

6.18.14 Swim/Bike

This morning I had a 3500 yard swim.  Really tough workout today.  At the end, I did 12 down and outs.  Basically, swimming a length and then getting completely out of the pool, getting back in and swimming another length.  At the end of the workout, this was tough.  Lots of kick board work as well.  Tonight, I rode the bike.  I met Shelby's group at the CAC at 6:30.  It was windy this evening and hot.  The weather was fine when we left and I intended to go about 30 miles tonight.  Once we were 11 miles in you could see the storm building around us.  We decided to work our way back to the CAC.  With 4 miles to go, the thunderstorm hit.  I could see the rain working its way towards me.  It was coming down hard.  The rain lasted about 10-15 minutes and then passed.  I was soaked.  When I got back to the CAC, I just packed it in and went home.  The winds were at least 20mph or more right in my face for the return.  Miserable ride for last 20-30 minutes.

http://connect.garmin.com/modern/activity/523693944

6.17.14 Track Run

As promised, Jeff delivered what he considers a recovery week.  It's probably dialed back by about 10-15% from last week.  Today was a 2 mile warm up, 4x800 at 10k pace with 90 sec recovery, and a one mile cool down.  Gates were locked at the track but I had my ladder with me so no problem.  Shelby showed up about 15 minutes after I hit the track.  My 800s were fast today.  Started at around 8 minute pace and the last one was around 6:53 pace.  Felt a little fatigued this morning but not too bad.  The humidity is still around 75% so that sucks.  I came home dripping wet.  The next three weeks following this recovery were promised to be hard so I better enjoy this one.

http://connect.garmin.com/modern/activity/522598073

6.16.14 Swim

I thought today was a rest day.  My wife woke up to go to boot camp and I checked my phone.  Nope, Jeff had an hour in the water for me today so I got up and headed to the pool.  I abandoned the planned workout and decided to swim in 1000 yard segments.  I hoped to get three of them completed in an hour.  The first 1000 was 21:43.  Not too bad.  I drank a little bit of Skratch and started the next 1000.  If I remember right, I was at 43:53.  I was fairly consistent but a touch slower.  Drank a little more Skratch and started the last 1000.  Finished at 1:07:07.  Form and efficiency fell off in the last 1000 but not displeased with the results.  I did feel stronger than I have felt in the water in a few weeks.  I hope that's a good sign.

http://connect.garmin.com/modern/activity/522012946

6.15.14 Fathers Day Pilot Knoll Trail Run

Our running group decided to run Pilot Knoll on Sunday.  The terrain is not as technical and we were all coming off some build week miles.  Pilot Knoll is a great trail.  Wider, easier to run fast, less rocks and roots, no mountain bikes and fewer cob webs to deal with.  It's a hidden jewel.  We parked at the parking lot just outside the guard shack to Pilot Knoll park.  They don't mind anyone parking there.  We have the shade of the trees for after the run and the guard shack has a hose you can use.  Greatness.  Jeff's plan for me was for two hours easy.  Incorporate walking as needed.  Distance is not important.  I felt ok after the 100 mile ride yesterday.  I only lost one pound and my energy was ok.  It's the end of a heavy two week build period.  I'm not really sore at all.  Just tired.  My legs are having a hard time being convinced to run.  We started a little after 8am.  The humidity was way up again.  The temperature started in the low 80s but it was low 90s by the time we were done.  The run out was rough at the start but I felt really good.  We ran for 30 minutes and then I ate a gel.  Walked for just a small stretch and then ran it out to the turnaround at 60 minutes.  We were almost 6 miles in so our pace was really good.  Probably too fast to be honest.  The Matrix brings out the worst in me when it comes to staying on an easy run.  He is just fast and it isn't hard for him.  Joe had an extra liter of water in his hydration pack.  I reloaded one of my water bottles at roughly 80 minutes.  I was going through water and Skratch fast.  Gel at the turnaround and again at 90 minutes.  I told Rich I was starting to feel it when we hit the West Nile pond.  I thought he only wanted to run hard to the 2499 tunnel but he meant the parking lot where we started.  I tried to keep the pace comfortable.  There are a few technical hill before you get to the tunnel on the return.  I was starting to go into the pain cave so I decided to walk to the tunnel and see how I felt.  I really could have just laid down in that tunnel.  After coming out the other side of the tunnel, the sun was beating me to death.  There are a few open sections of the trail with no where to hide.  It was tough.  I started running again but not fast.  Probably 11 minute pace.  Rich thought he might have been lost and doubled back to make sure he was on the right trail.  I ran with him the rest of the way.  He is a good motivator.  When we hit the parking lot, I was cooked.  We walked to the guard shack and turned the hose on.  It was warm water at first but the cool water made an appearance after a minute or two.  It was awesome.  After hosing myself down and getting my body temperature cooled off, I changed into some dry clothes.  Grabbed my camping chair and cooler and sat down.  It was nice in the shade.  We probably spent a  half hour or so cooling down before leaving.  I guess it's about that time of year where the runs are going to have to come a little earlier in the morning.  I think a recovery week is coming but I'm not sure.  If it is, I'm ready.

http://connect.garmin.com/modern/activity/521361893

6.14.14 100 Mile Bike

Another 100 mile ride on the plan today.  I rode with Shelby's group for the first 50 and then it was just me and Marcel for the last 50.  We started at the FloMo CAC.  I could use the CAC as my aid station and special needs location.  We rode from the CAC to Roanoke and back.  I really tried to hold back and keep the pace slow and consistent.  I needed to be very diligent about nutrition.  I failed on that count last week.  We stopped at a gas station in Roanoke and reloaded water bottles.  I had to add a few miles before getting to the CAC.  I ended up at 51.  My wife suggested honey on both sided of my bread for my peanut butter and honey sandwich to make it more moist and easier to eat.  Worked like a charm.  Excellent.  Using the CAC as an aid station was awesome.  Reloaded all of my nutrition and carried on for the next 50.  The heat and humidity was high for the last 20 miles but we kept the pace bearable into the wind.  I stayed on schedule with eating and drinking.  I only lost 1 pound for the day and felt much better at the end.  This was a much better effort today.

http://connect.garmin.com/activity/520626240

6.13.14 Swim

It was supposed to be a double with a short recovery bike ride.  I skipped the bike.  100 miles tomorrow and figured the rest would be better than a 30 minute ride.  Thursday evening I went to the bike shop and they refit me.  We made some changes with the seat and aero bars.  I'm a little more stretched out and it felt better on the bike for a few minutes.  I also am going to demo a new seat tomorrow.  I'm hoping to be more comfortable.  The nose on my current seat is not terrible but it the chaffing is problematic after 75-80 miles.  My swim was 3350 yards this morning.  I felt a little better today.  400-500 yard of kickboard so it took the full hour and a half to get through the workout.  No ill effects and my shoulders were not sore throughout the day.  I need to get some open water swimming over the next 50 days.

6.12.14 Tempo Run

Well, the race is 52 days away.  This is the second week of a big build week.  It seems like its starting to take a toll on my body now.  Jeff's plan was for 9 miles today.  2 mile warm up, 6 miles at half marathon pace, 1 mile cool down.  I decided to just run the 9 miles and to hell with how fast the miles were.  It was raining this morning lightly.  High humidity, of course, but it wouldn't really rain.  I really hoped for some sort of downpour to cool me off.  Instead, it was an oppressive thick air that is just hard to work with.  Loaded fuel belt with water and a couple of gels.  Walked briefly to eat one gel.  I did so on a downhill instead of waiting for an uphill.  Nice job on my part.  What was I thinking.  Managed to time my loop out to make the full nine miles.  Most were in the 10 minute mile range.  Mentally feel ok and am starting to come to grips with the possibility of finishing.  Still some uncertainty but I think there is a fighting chance now.  Some of the bad days make me wonder.  Jeff says not to worry about how I feel now.  It's hard not to.  I have everything booked so it's on whether I want to or not.  It's going to happen.

http://connect.garmin.com/modern/activity/519114129

6.11.14 Swim/Bike

Split workouts this morning.  Tired, very tired.  The first 500 yards of the 3400 felt like swimming through molasses.  After a set with the kickboard, I started to feel better and cruised the rest of the way.  I need to find a way to get a third swim in.  Taking Mondays off is interrupting one of my swim days.  The distances are long enough each week that I really need one day off now.  I'll figure something out.  I met Marcel and Shelby at 6:30pm at the FloMo CAC to ride.  We were going to work in 25 miles but decided to ride around the Jeter loop which added some distance.  I think it was close to 32 miles.  Nice little Wednesday evening ride.  I'm not sure how this will affect me for the Thursday run.  I was probably putting in too much effort for the ride.

http://connect.garmin.com/modern/activity/518864529

6.10.14 Track Speed Work

Yesterday was a rest day and I needed it.  I felt beat up from the 100 mile ride and the two run on Sunday.  This morning I went to the track in Lewisville.  I got there at the same time Shelby showed up.  I did the one mile warm up with him and then started my track workout.  It was a fairly simple ladder today to be run at 5k pace.  For me, that usually means mid 7 pace but my times were a little slow today.  I haven't been doing as much speed work and mainly focusing on endurance.  Workout was a mile warm up, 800/1200/1600/1200/800 with 400 recoveries in between and a mile cool down.  Altogether, this ended up being a little over 7 miles.  I think there was one interval over 8 minutes but the rest were under 8 minute pace.  I kept it comfortably fast.  I walked over to the new natatorium built next to the track.  It is very nice in there.  Several lanes of 50 meter length pool, 25 meter pool, and a separate diving area.  It costs $3 to get in and they aren't open to the public in the mornings.  Bummer.  They are open from 7:30pm-900pm.  I don't know if that will ever work out but it would be nice to do a few workouts there.

http://connect.garmin.com/activity/517838319

6.8.14 Long Run

Sunday is my long run.  I did not have the Goat Trail crew to run with.  I was out late on Saturday night and got a late start.  Ended up leaving the house around 9am.  It was raining which came as a surprise.  The humidity was going to make a guest appearance for the run along with a little heat mixed in.  I decided to load all four of my bottles on my fuel belt with Skratch and took three gels with me for the two hour run.  I ran down Andy Brown trail to the other side of town, then under 121 and out Lakside Parkway until I reached 6 miles making the round trip 12.  I did not feel great at all.  The miles were clicking off at just over 10 minute pace.  I really didn't want to push it either.  The last four or so were tough but I managed a rhythm and ran the entire way without walking.  The only exception was on the half hour when I would eat a gel.  The rain was coming down lightly for the first 45 minutes and then it went away.  I really was hoping for a downpour on the return but it never happened.  Good to know I could fight through a tough run but it was not comfortable.

http://connect.garmin.com/activity/516414762

6.7.14 100 Mile Ride

I rode with Jeff and Doug today.  I met them at Andy Brown Park at 7am.  I went ahead and rode for about an hour before meeting them trying to get as many miles in as possible before the sun came out.  We rode with the DA group until we were south of the airport.  The wind was at least 15mph from the south so we tried to get as much mileage as necessary before turning around to the north.  We ended up at the Ballpark and the Death Star in Arlington but needed more mileage so we kept heading south.  We were blazing new territory for us.  South of 20 and still going.  We ended up slightly west of Joe Pool lake before turning around and plotting a route back to Coppell.  I had 55 miles in at the turnaround but we were making a more direct route back.  Once we got back to the airport, Jeff headed back home and Doug was going the other way around the airport to Grapevine.  I chose to go with Doug because I needed 20 miles to finish my 100.  I lost my shark salts on the way down so I was consuming a lot of Skratch.  I went through four bottles in the heat and humidity.  I also packed a peanut butter and honey sandwich to see how that would work with my stomach.  No problems.  I did not get enough calories and spent some time into the wind working outside my race range.  I never cramped, which is good after 100 miles.  I only lost 6 pounds on the ride, which was ok as well.  Fluids were right but calories were not.  I need to focus for the next few 100 mile rides.  This was my first so that was exciting.

http://connect.garmin.com/activity/515713740

6.5.14 Tempo Run

Jeff had an 8 mile Tempo Run for me.  2 mile warm up, 4 miles at marathon pace, 1 mile at 10k pace, 1 mile cool down.  Legs were not responding especially well at all.  I'm not sure why.  I should have been fairly well rested.  The 10k mile was a struggle and barely ran it under 9 minutes.  I'm probably still fatigued from all the travel.  I hope things get better because this is going to be a heavy week.

http://connect.garmin.com/activity/514306160

6.6.14 Swim

My daughter headed back to Minnesota after my son's high school graduation yesterday.  We had to get her to the airport at 5am.  I was up at 4:30.  No problem getting the swim in but I was really tired due to lack of sleep.  I stayed up too late with her before she headed back.  I was going to ride the bike in the afternoon but just couldn't do it.  I was too tired and have a big day on the bike tomorrow.  Opted for rest.

6.4.14 Swim Bike

I was in Minnesota from Friday through Monday helping my daughter move.  There was literally no time to do anything for three days.  When we got home, we were exhausted so I took one extra day on Tuesday to recover.  I used the 3400 swim workout Jeff gave me this week.  Felt good for the most part and it was nice to get back in the water.  Times were a little off for some reason.  Still trying to optimize my stroke.  I may need to cave and find someone to help with that.  I rode in the afternoon with Shelby.  He stayed with me the whole way and we put about 25 miles in.  Seemed like I had not been on the bike in forever.  I definitely need to get moving on my bike mileage.

http://connect.garmin.com/activity/514241507