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