Brick Laying

Entering my 3rd full week of training in the 18 week plan for 2012 B2B in October. The heat wave doesn't help much at 100+ degrees for most of the past 2 weeks. Nonetheless, I have had fun laying down the foundation for progression. I have amped the mileage back up and tipped 100 miles on the bike (week total) for the first time this year.

I have been using Strava GPS on the iPhone to track my progress and help me monitor my data and I have loved it! It makes keeping track of progress simple and you can go back and look at previous workouts. I have played with many different apps to track and monitor endurance training but this one seems to be the best so far. I link my ANT+ devices to the program and it tracks my HR (and cadence if I want it too) and plots it against other data collected. Makes it simple to see which zone I'm training in an adjust workouts accordingly. I have added the summary of some of my last rides off to the side bar of this page.

Had a great Fourth of July with the family on Wednesday! Despite the heat, we were able to get out and grill and Braden made his racing debut earlier in the morning at the McDougle Middle School track where he ran a 50m "race" and got a ribbon from the Zimmerman boys. It was neat to see how excited he was and fun to be a part of... All the Zimmerman boys were in attendance for the 4 mile race that started before the "little firecrackers" division and I raced it with them after Roger and I bike just under 15 miles TT style just before the start. I was happy with my pacing and felt really good considering that I am still laying the foundation and training is just getting amped up. Let's hope the heat doesn't kill progress...

I'm going to try and stay in AC and keep laying bricks...

Summer Is Here

You know it's summer when training starts to get really tough and the weather becomes brutally hot. Case in point, this past weekend when my training partner, Zimm, decided to enter us into this little race out in Wilmington. Despite the fact that it fell at the end of my longest training volume week of the year, happened to be 90 degrees on the roads, stiff winds working against us, humid, and Mother's Day, made this a difficult task to pull off.

I went down the day before and enjoyed the beach with my beautiful wife and 2 boys that morning before heading over to the hotel around 2pm on Saturday. After a short, and failed, attempt at napping with the boys, we decided to head back to the beach where they ran around some more and enjoyed the sand and surprisingly warm water. We had a good meal at Mellow Mushroom (altough not as good of service as Patrick Costello provides at the Durham location) and then headed back to watch a movie with the kids at the hotel.

A sleepless night with Eli in my bed and Braden in Carrie's and then up early on Sunday morning to race did not start off Mother's Day quite as I had planned... Nonetheless, Carrie was an awesome fan and brought the boys to watch me roll around for about 90 mins in the ridiculous heat, wind, and humidity. We wrapped up the day with another trip back to the beach before heading home.

RACE RECAP: The race was a duathlon with a 3.2 mile run, 16 mile bike, and then 2 mile run. I finished 9th overall out of 150 people and was 2nd in my age group. I had the 4th fastest bike overall (1st in age group and top bike with a non-tri or disc wheel bike) and was pleased with how I finished. I knew I could do better (I lost some time in transitions digging for a water bottle out of my backpack due to dehydration after the bike) but happy to have my lungs back and working again. Zimm Sr. and Jr. each had good races as well and seemed excited to back and training again.

Inch By Inch

As my training continues to struggle to make it into the next level where I was at just before the pneumonia, I hover slowly waiting for my body to finally get right and let me take the jump. I tried again to push today and failed at the end coming to a walk while my HR skyrocketed up over 200bpm. Although, I'm not as anxious when this happens anymore after the pulmonologist cleared me with the chest x-ray last week, I still feel like I'm having a heart attack and back off. The swim is what suffers the most and I am thankful that I don't have any triathlons coming up soon. My breathing patterns and what I learned from Dave over the last few months has withered away and I'll need some serious practice to get it back... inch by inch.

The bike is my strongest part (I think).. only because of the 2 classes a week that I am teaching at UT that requires me to amp it up a notch. I have yet to get out on the road since the time that Zimm and I rode the record around the Duke loop almost 2 full months ago. Should be interesting when I try and go from no rides in 2 months to full throttle on Sat for the team ride from the house... I'll probably be hanging with Senior in the rear haha... inch by inch.

Run is the saddest part. Swim I expected, but to be so far behind with I was so far ahead prior to the pneumonia makes me really irate. I averaged 7:30's (although much faster before I was forced to walk with the 200+ HR) as I crawled home on a hilly course this afternoon after 460Kj on the bike... that will need to get better before too long. I signed up for the Tarheel 4+ Miler on April 21st and we shall see how far along I really am... inch by inch.

Happy to have Zimm back to train with for a Sat brick with some of the other team members. A new bike will make it that much harder to keep his wheel... inch by inch.

Realistic Expectations

I've had a successful last couple of days where I have felt like I have more control over my breathing and fear of possible relapse. I finished off a week where I was able to get in some decent spinning sessions at United Therapeutics and a couple of runs (one on the treadmill and one at the house). I have still yet to brave the swim, and for that reason I have decided to pull out of all the upcoming spring races, except for The Doughman which Dain has convinced me to participate in even though I swore I would never do this race again after my last run in 2009.

I will still attend the races to cheer on the AE team members that we have racing and this will allow me to do some coaching for the athletes looking to set PR's like Morven, Maddy, Lauren, Rachel, and Roger. I'm sad that I have to retire for the spring but am looking forward to coming out in the summer with a clearer lung and head and looking to make up some lost ground. Still debating on the sinus surgery that I had to move due to the pneumonia... may wait a year on that or just decide to go for it in April or May once the follow-up chest x-ray is cleared and I can build my immune system back up.

For now, I train when I can, I lift even more, and I am trying to get the new location at UT up and established so I don't have to waste too much time with paperwork when I start cranking the training back up when Zimm returns in May. I will continue to post my workouts and progress as I go...

I Won't Give Up

Tough times in my struggling return to get back to the health that I had about 6 weeks ago... After almost 4 weeks of complete inactivity (other than lifting to put back on the 17 lbs that I lost in 20 days), I started back up with cardio at the end of last week. This also coincided with the opening of a new location for ActivEdge at United Therapeutics in the RTP. The transition into a new building and splitting my time between two locations has gone relatively smoothly but has left very little time to train. I'm not upset by this, just adjusting...

The problem is, my body is NOT adjusting. After the first several attempts at exercise, I was forced to stop due to increased breathing rates and difficulty getting my lungs back. I kept working and trying to slowly bring things back up to pace and I decreased my expectations to be anywhere near where I was at when I was forced to stop training when my lower right lobe of my lung collapsed with the pneumonia. So, I waited for my friend, and training partner, Michael Zimmerman, to get back into town before I picked back up again this past Monday.

We had a great training session and were able to hard relatively hard for an hour on the bike trainers before running a moderately paced 2 miles on the treadmill. It felt good and I was happy with my breathing. Unfortunately, while we were at lunch I started to get the tingling back in my fingers that was present just before my lung collapsed. Coupled with aniexty and then a poor decision to add the inhaler to the equation to elevate my heart rate even more, I was forced to call the paramedics once my HR was at 210 and BP at 200/110. They talked me down and I went to my doctor later that day and she told me that the tingling was to be expected since my lungs are still recovering and not to overreact and definitely do not add the inhaler to the equation. This gave me some solace and I pushed forward.

Yesterday, after working a full day at the 2 different locations again, I jumped on the treadmill and tried to do some repeat intervals. I was able to get in a few 800's and totaled 5 miles for the night. On the drive home, I started to get the tingling again in the fingertips but this time I tried deep breathing techniques and and was able to get through the discomfort. Made in home safely and felt better.

I still have yet to add back swimming because I don't really want to struggle with breathing in the water. It's been over 5 weeks since my last pool workout, that's going to be ugly when I do get back in. I am now realizing that it's going to be a long road back... and I'm definitely cutting my expectations to be ready for any race this Spring. Will have to wait for the fall... B2B is looming in October and I know I need to pace myself to be ready for that...

Not sure why I'm including this song because the lyrics don't really apply but I've been listening to it a lot while running and it seems to help.

I Won't Give Up - Jason Mraz

Christmas' Plural

We are in Christmas number 2 right now with Carrie's parents in town and the kids are loving the 2nd round of gift opening. Last week, I had time off and we went up to Beech Mountain for a few days with the kids. We were hoping to have some fun in the snow, but at 5000ft elevation, all we got was a little rain and 60 degree days. One of the days, it was so warm when I went for a long run, that I was tempted to take off my shirt because I was sweating so profusely... nonetheless... We had a great time in the cabin, aptly named "Peace of Heaven" and we did some nice hiking at Grandfather Mountain. Once I load the photos, I'll link them through my Picasa Albums and Google+ account.

On the way back from the mountains, we stopped in Winston and I got to see my dear friend Andrea for the second time in a few weeks and got to see an already growing Ezra James.. what a joy! Kenny and I enjoyed several good grafts of Craggie's Antebellum Ale and stayed for a nice dinner. Wish they lived a little closer and hopeful that they just might end up in Durham...

Zimm and I were joined by Charlie for the traditional and epic Beowulf workout that we nailed down on Christmas Eve. Charlie's first attempt was a respectable sub 40 min effort as Zimm and I watched him lead out on The Grid. I hung on dear life bringing up the rear and was just happy to survive another day. Charlie was surprised at how tired I was at the end as I lay slumped in the rowing machine. Zimm broke my record of last year, but then I had to break his "new" record and went 32 mins. Exhausted and tired I barely made it back home for Eve service at All Saints.

We woke up in our own house for Christmas morning. We have been able to do this for the past 3 Christmas' but usually are headed out on the road or flying that day to see family so it was nice to just relax for a change. Braden and Eli loved opening their gifts and were so excited to share Face Time on Carrie's iPhone with their grandparents. Braden's favorite gift was his Spider-Man action figure and Eli's was the food. They both loved their new books and matching 993 New Balance shoes (which are AWESOME of course! haha).

I had to return to work this past Tuesday and Carrie's parents have started to help put together the complicated fort and swingset. With all the grandparents coming over and around the next several days we may just have the set up and done by the time the last one leaves.

As for training, it has sort of taking a back seat for now. I haven't swam in over 2 weeks and biked sporadically. I have managed a couple sessions of weights but have stayed on top of the running and am looking forward to trying to better my Tobacco Road half marathon time. My training is not quite the intensity that I'd like, but I have a lot on my plate and am preparing for a giant step forward for ActivEdge in 2012. I have the long tempo run tomorrow and will hopefully be joined by my old friend, Ted Reedy - lunch to follow... maybe Nana's Tacos? Friday looks to get me back on the bike on the trainer (assuming that the garage has been cleared from all the playset set-up). If not, weights with David Hey over lunch looks to be extremely intense (everything is with him haha). Liking the no direction randomness for now. Blood tests tomorrow to start off the Engine 2 Diet which starts on Monday, January 2nd.

Thanks for hanging with me over the Holidays and look for some great workouts to be posted starting January 2nd!

Notch Above

Just when things are starting to die down for most people during the Holidays, it's that time to kick it up a notch for the official start of integration of all 3 disciplines... training amplified.

This week in a glance:

Week of December 12, 2011

Mon – R: 1 mile up, 1200, 1000, 800, 600, 400, 200 (200RBI), 1 mile down; W: 60 min WOD

Hit the 1200 at 4:37 (5 secs behind), 1000 at 3:48 (another 5 secs behind), 800 at 2:57 (on pace), 600 at 2:07 (5 secs under), 400 at 1:21 (6 secs under), 200 at :34

Tue – B: 10 mins easy, 4x8 min SS (4 min RBI spinning), 10 mins easy; S: 300WU, 6x50 catch-up, 4x200 (20 secs RBI), 2x25 KSS, 100CD

Wed – R: 5 miles MT; W: 30 min HIIT WOD

Thu – B: 10 mins easy, 4x8 min SS (4 min RBI spinning), 10 mins easy; S: 200WU, 6x50 catch-up (20secs RBI), 3x300 (20 secs RBI), 200CD

Fri – 9 miles HMP +20sec; W: 60 mins

Sat – S: 200WU, 10x50 drills, 16x50 power and technique, 4x25 KSS, 100CD

Sun - OFF

Roger was at the track to keep me focused and brought me back on track to hit the times. He impressed me by nailing all his times... good speed left in his legs and he needs to be thinking of 8:00 or less per mile for Tobacco Road. I'm still gunning for 1:39 or less overall...

Zimm should be back soon but is not here yet so lifting will have to commence without him... Repeat of week 3 for weights.

Tours Collide

Looking forward to seeing my good bud Michael Zimmerman this week as his short break for Thanksgiving nears. He was home shortly for Tyler's unprecedented repeat championship for Cardinal Gibbons this past weekend (congrats Tyler!), but our schedules didn't line up as I was in Winston-Salem visiting Andrea and her new baby Ezra James (Kenny was out of town...). Our Thanksgiving plans keep expanding as we take on more and more families and people that do not have their own immediate family to celebrate with - we are up to 22 people now at the Diaz estate! I'm excited to see them all and my brother and his wife, Lindsay, it's been too long... We also have the Duke Women's soccer game on Friday night that should be a victory sending the team to the Final Four!! So much happening and plenty to be thankful for... so neat.


As far as fitness, this week already has had a rough start with a challenging run early yesterday morning (1 mile up, 12x400m repeats btwn 1:19-1:27 with 90 secs of RBI, then 1 mile down). The weights for this week back to week 1 with a few changes:

WEEK 4


Mon (WOD): 3 sets unless noted


Incline BB press at 45 - 4 sets of 5
Jump rope/leg press SS - 50x on the rope and then together x 10 on the leg press (finished at 4 plates each side)
NG alternating pull-ups from side to side - added 35lbs x 8
Walking lunges - 10yds and back w 25lb DB's
SA DB row on the bench - 80lbs x 10 each
Abs on the decline - 10 tosses to the side, side and middle with 5kg
Arnold press at 90 deg - 50lb x 6


Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x


1. L push ups left
2. Plank
3. L push up right
4. Seal-ups
5. Jumping slam balls
6. DB step ups left
7. Dips off step
8. DB step ups right
9. KB swings
10. Leg raises in slings


Fri (WOD): 3 sets unless noted


DB bench press - x10, x8, x6, x4
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 5-6 each arm
Glute/ham raises off bench on ball x 15
Tricep rope OH - x 10
TRX lunge hop x 10 each
BB SLDL - x 10
Rope climb abs on decline - x 30

No One Said This Would Be Easy

This hectic for throttle schedule of the summer is coming to a close even though it just seemed like we were getting started. One last week of 6am runs and long days to the end closing at the gym and then fall hours start taking effect. The good news, I should be back on blogging and keeping up with life. It's nice to have a soundboard to bounce your thoughts off and help get me balanced. I have missed the time that I usually have every morning or late night to do this and release. Instead I have every minute of every day jammed pack full of activity that really doesn't allow for much down time.

 From the moment I awake and head to the track to train the college bound athletes to the time I set my head down on the pillow at about midnight after putting down the kids, making/eating dinner, and then preparing lunch for the next day, non stop action and on my feet for almost all of it. I'm not complaining though... I wouldn't change anything for that limited time I do have to share with my growing boys and wonderfully supportive wife. But it does weigh on me and got me considering that it might be time for a change... change of pace, change of scenery, change of direction of a path that doesn't look so concrete right now.

Tomorrow we have a nice send off breakfast for all the athletes that are still here after we run in the early morning. I love to sit down and unload and share in the simpler things that make training enjoyable and breakfast with the group is one of those things.

I had a great ride on Saturday morning with my good friend and training partner, Morven, and a new friend in Roger Jeffs. We made excellent time for the 40 miles out near Jordan Lake and I was happy to pull and lead the full ride and bring us in at 19.3mph avg... Morven is a champ and like always ready to roll. Roger proved to be a better than average rider and held on for a great day himself having never been over 20 miles before. I'm proud of the team and excited for another opportunity to train with them.

Looking forward in the week here's how my training will most likely break down:

Monday - weights and intervals on the treadmill or track
Tuesday - swim and possible bike intervals
Wednesday - long run
Thursday - swim and weights
Friday - bike and run

Heading to the mountains on Friday afternoon until Sunday for some refreshing air and hopeful relaxation. Prayers go out to my dear friend Michael Zimmerman and the entire Jackson family, especially Sam. I hold you close in my heart and know that times will be better...

White Lake Half Iron

So the time finally came after weeks and weeks of preparation. We checked in on Friday afternoon and settled into our fairly primitive digs right on the race site. There were 5 of us in the cabin with open air windows and constant noise and light coming in. Morven, Zimm, and I, got their first and stashed our stuff in the back corners and dropped the top bunk to have a double stack on the bottom. While in the line to pick up our race packet, I realized that I forgot my CEP calf sleeves and needed to purchase some at the satellite Inside-Out Sports site. They didn't have my size in the CEP and so I was forced to go with the Zensah's. Similar feel but NOT built for long legs and so my calves were not fully supported but oh well, it will have to do...

Kangaroo and Ruby outside the hut

Morven and Zimm putting down some grub

View out our cabin door - inches from the finish

Morven, Zimm, and Tom

Tom and David showed up a little later and we were able to move the cars around so that we were parked right to the side of the cabin. We then headed down near the lake to hear the logistical meeting and ate a nice spaghetti dinner provided by the local White Lake Baptist Church. Even though it was rustic, it was nice to share in a team dinner at our picnic table inside our cabin. It was fun to share stories and to get ready for the mornings adventures together. We took a walk out to the water exit dock (about 200yds or so from the cabin entrance) and hung out under the stars for a little. I am thankful for friends like them and memories like that... something I will always remember.

We headed to the outhouse to finish cleaning up and then shut out the lights (well at least the ones INSIDE the cabin...there were still plenty of others on outside that were shinning in). Even though we settled in around 10:30pm or so, I felt like I was constantly tossing and turning until at least 2-3am. In that time, I got up twice and walked around outside and went to the bathroom. I kept a water bottle near my head and was drinking all night to stay hydrated. I think around 3am I finally fell into a deeper sleep only to have Morven pulling on my feet at 5am to wake me for some breakfast.

Indecisive about the helmet - aero or vented?

Getting the shoes ready

Morven lining up her belt

David breaking out the suit

I had my usual pre-race meal of 2 packets of Trader Joe's Organic Oatmeal with raisins in it. I usually have orange juice as well, but this time I just started downing my Nalgene filled with BCAA's and Gatorade powder. After breakfast, I filled my protein mix water bottle and another one with water only and headed out to set up my transition area.

No sleep = No probem

Breakfast

The team was ready and in wetsuits at about 6:40am and we headed out the cabin door and literally about 30yds from the water entrance. David and I debated on whether or not to jump in the water and warm up since we were going off in the 2nd and 3rd waves, but when the director came on and said that we were going to wait a little longer to start the race to allow the fog to lift off the lake we decided to wait it out. At about 7:10am the director came back on and said that we were going to delay the start will 8am because we couldn't see the sight buoys and the conditions were still dangerous. It was nice to be so close, so we just headed back to the cabin and relaxed on the beds.

David and I are loaded up and ready to get the suits on

Putting a wetsuit on takes awhile

David, Morven, Me, and Tom

If the director would have waited till 8am to make the final call, we would have swam, but instead he made the call at 7:45am that we would be doing just the bike and run (I say JUST when obviously those are the major events in the triathlon and the swim doesn't really matter at all but still we all were ready for the swim and trained to complete the WHOLE thing, not 90% of it...). Anyway, after running back and forth from the transition they started releasing us from the water exit spot in 2 sec intervals so that the transition area was not a cluttered mess. We ran from the dock into the transition area and we were off...

Coming out of T1

On the bike, I didn't have to fight the usual sluggish start after the swim and was able to start cranking away right off the gun. At 60 mins in I was over 22 miles and at 90 mins in I was just over 34 miles. Unfortunately, I realized that I was running out of my 400 calorie/electrolyte laden beverage in my water bottle and I was down to my last Accel Gel out of the 4 that I had packed with me (2 of them were Honey Stinger gels at 120 calories). I knew that I was going to be in danger soon and when I hit the 40 mile mark draining both (leaving only water left), it was just a matter of time before something was going to happen. That something happened at mile 50...

At mile 50, cramps started setting in and my 22mph pace came to a halt as I had to actually dismount the bike with 3 to go because I couldn't turn the pedals without the hamstring cramping. I got off and started to stretch until I could straighten my leg out and felt better. I needed electrolytes and was looking forward to getting to the aid station at the 1.5 mile mark of the run.

I slowly came in to the transition area and left not knowing for sure what was going to happen. I had to walk most of the first mile for a 10 min pace and was not thinking that I was going to be able to finish. At the first chance I had, I started taking the electrolyte tablets with water and grabbed a towel and squeezed it over my head. After 10 mins of so I actually started to feel better and I began to proactively take the tablets at almost all of the stations with water until I came to the last marker at mile 10 and then I just toughed it out from there. David passed me at mile marker 3 but then I caught him and we ran together for awhile at mile marker 5 or so. At mile 7-8 he started to die off and so I started to pull away. I hobbled in with minimal cramps and was able to close sub 7 min mile again and felt great at the finish line.

I pulled around and lined up with Zimm to watch the others come in when I started to feel a little sick. I walked over to the shade and still didn't feel so good so I headed over to the medical area. Here, they took my BP at 110/70 when I got there but in the 2 mins that I was there it dropped to 70/50. At this point, they hooked my up to a EKG and saw a spiked T-wave. This indicated an elevated potassium level and they did a quick blood scan to confirm. Once they realized that there was potassium in the "salt" tablets that I was taking they quickly put in an IV and began pumping in a saline solution to pull the potassium out. After about 2 hours of sitting in a beach chair with blankets around me, I finally started to feel better but missed all the others finishing. I didn't get to drink the beer with Tom and I didn't get to eat any of the free food... boooooo.

All said and done, the race itself went fine. I had decent times that could've been better, but considering the cramping, I was happy. I was on pace to PR on the bike for 56 miles (and still was close) and I just beat my B2B time on the run despite the 10 min first mile and cramping throughout. The rest of the team did great as well. Morven managed to run faster on the White Lake half marathon than the open Tobacco Road marathon a few weeks before, which is absolutely remarkable. She never had any type of cramping and looked strong throughout. I am so proud of her. David and Tom had some struggles. David, hit the wall on the run and his hamstrings tightened up limiting his movement. A strong runner he struggled the back half of the run. He also was penalized 4 mins for drafting which didn't help. Tom, couldn't find any luck when his chain snapped and he needed to wait about 15 mins or so for someone to come and help him link his chain. He, too, had cramps and struggled on the run as well. Zimm came through in the clutch for perhaps the greatest day of us all with some great pics that I hope to have uploaded soon on this post. But most importantly, I was happy to be alive and able to get home and see my family again. Another race done...

Goodbye to a Friend

Went out to the Duke Al Buehler trail for one last time trial with Zimm. Both of us not up to par for the run with Zimm still nursing the tail end of his hamstring rehab. I'm proud of him for tackling the rehab solo this past week and hitting the times and distances that we discussed.

He called a 12:30 for the 2 miles out and back on the hilly terrain but only needs to do 13:00 for his test. After a walk/jog mile warm-up we set off for the 2 miles and hit the mid point at 6:30. My ambitious call for a 6:00 flat back seemed and was ridiculous considering it was an uphill finish for the last 1/2 mile. Nonetheless, I felt Zimm start to drift back a little on a downhill portion with about 3/4 mile to go and thought he wanted me to go ahead and push a little. Not like me to charge so early but I decided to go anyway and thought to myself that I was just going to fail at the end.

We hit the bridge and I looked back and he was chugging right behind me with plenty of pep in his step for a strong finish. I kept grinding and hit the first big hill going up and to the left at a decent clip. He still was able to hold pace behind me and I yelled at him to come forward as I was failing and form falling apart. I cruised the last down and then ramped back up to finish at 12:42 (6:12 back) and Zimm jogging it in at 12:55 (6:25 back).

He was disappointed but it was reassuring knowing that his hamstring felt great. I know he had more in him and didn't push in the end. That was not a Zimm crack, just a Zimm let up showing character and letting me cruise in to Paris with the yellow. There are no attacks on the last day of the Tour by riders not wearing the yellow and Zimm showed class in letting up. He will be on his game in 2 days and the field better watch out! Podium finish for the stage on Tues/Wed is def in the cards...

A good finish to the summer Tour and a good meal at Rick's Diner following with the rest of the team.

I will miss my training partner and friend but am happy for him to continue his studies and soccer at CNU in the fall. I'll be waiting for you in the winter my friend...

Tour rolls on to Newport News, VA with the final standings of this years edition:

Yellow - Brian
White - Zimm
Combative - Chad
Team Yellow - ActivEdge of course!

Crazy finish to a great week!

Wed - May 19th, 2010

AM - Distance swim - after warm and drills went for 20 straight minutes and was able to get 1000m

Afternoon - tempo run on ATT
2 miles avg. 8:15, 3 miles avg. 6:42, 1 mile at 8:30 - 6 total miles

Thurs - May 20th, 2010

AM - Morning run of 20's, 40's, 60's, 80's, and 100's in reverse order (2,4,6,8,10)
Weights right after that similar to last Thurs.
Then Pilates
Then ride - 30 hilly miles up and back to Zimms house..tough tough ride. 18.2 avg

Fri - May 21st, 2010

Swim - 12 x 50 power and technique, fast alternate with slow

Saturday - May 22nd, 2010

Easy 4 mile jog with the groom, Ted Reedy - felt great!

Sunday - May 23rd, 2010 OFF