Today I swam 4000 meters during the lunch hour and just finished a 56 mile ride. Right now I am stretching and sipping on my Ultragen. Tomorrow the kids have a swim meet all morning and part of the afternoon. My plan is to ride some tomorrow evening and try to run 16-20 miles depending on how my hip feels. So far it has been feeling good (knock on wood).
Sunday is going to be a rest day with a little swimming before, during, and maybe after the 2 swim instruction sessions Sunday afternoon. I am hoping we do not get rained out...
Friday, July 30, 2010
Thursday, July 29, 2010
7/29 Updates
It has been a crazy day... This morning my wife's sister's husband's father died when he was struck by a vehicle while riding his bike. My heart and prayers go out to his family. His accident really hits home for me as I had such an awful crash back in 2008 (concussion, broken wrist, separated shoulder, and plenty of road rash) and 2 cycling accidents over the past 2 months myself. I know I have been lucky and come out of my accidents in decent shape, but how many times can a person have an accident before it is more serious. As much as I enjoy the sport I really do not know that it is worth the risk of being on the roads with drivers who do not pay attention... I really wish Tallahassee had better trails for riding.
On the fundraiser front, the Tallahassee Democrat published an article about the fundraiser and that has already helped increase the total money raised to $1473.40. I have received feedback from people who read the article and who have made donations. Their stories touch me and their words encourage me.
I also had my appointment with Dr. Van Tassell today. He adjusted me a little and did some therapy that seemed to help my hip and knee. I am definitely planning on seeing him again next Wednesday. :)
Yesterday was a very light day. All I did was a core routine.
Today was an awesome workout day. I was able to get in 75 miles on the bike and 16 miles on the run. The last 8 miles of the run was at 7:15 pace. That is much better than the 8:15/mile that I was running earlier in the week. The Democrat article, emails with words of encouragement, and seeing the donations coming in really inspires me. It seems like I had new energy/drive knowing that people are behind me supporting my efforts.
Thank you to all who have donated and all who have emailed me. Your words and donations provide the motivation necessary for me to complete the training in preparation for the race. I can promise you that the donors and their comments are in my thoughts during my workouts. Those thoughts keep me focused and committed to my training.
On the fundraiser front, the Tallahassee Democrat published an article about the fundraiser and that has already helped increase the total money raised to $1473.40. I have received feedback from people who read the article and who have made donations. Their stories touch me and their words encourage me.
I also had my appointment with Dr. Van Tassell today. He adjusted me a little and did some therapy that seemed to help my hip and knee. I am definitely planning on seeing him again next Wednesday. :)
Yesterday was a very light day. All I did was a core routine.
Today was an awesome workout day. I was able to get in 75 miles on the bike and 16 miles on the run. The last 8 miles of the run was at 7:15 pace. That is much better than the 8:15/mile that I was running earlier in the week. The Democrat article, emails with words of encouragement, and seeing the donations coming in really inspires me. It seems like I had new energy/drive knowing that people are behind me supporting my efforts.
Thank you to all who have donated and all who have emailed me. Your words and donations provide the motivation necessary for me to complete the training in preparation for the race. I can promise you that the donors and their comments are in my thoughts during my workouts. Those thoughts keep me focused and committed to my training.
Tuesday, July 27, 2010
7/27 Workouts
This morning I was out the door very early. Too early... I rode the back roads to work (50.5 miles) and ran 5 miles off the bike. It was a very interesting ride. My battery died around 38 miles so I was riding without a headlight the rest of the way to work. I am very thankful that it was a clear night/morning and an almost full moon. I am planning on buying a backup headlight before riding to work again.
During the lunch hour I swam 3200 meters.
After work I rode an easy 4 miles to warm up my legs and ran another 5 miles. The good news is that I am running again and the times are coming down with each run.
During the lunch hour I swam 3200 meters.
After work I rode an easy 4 miles to warm up my legs and ran another 5 miles. The good news is that I am running again and the times are coming down with each run.
Monday, July 26, 2010
7/26 Workouts & Fund Raising update
Today I was up at 4:00 AM and out the door by 4:55 AM for my workout. This morning I rode 42 miles to work and jogged 2.65 miles off the bike. The run was slow, but it was running. :)
I swam 3200 meters over the lunch hour. I did a 3000 meter swim with 200 meters EZ for cool down.
After work I did a 20 min (about 6 miles) spin followed by a 3.4 mile run. Again, it was slow... My target race pace for the 52.4 mile run is 8:00-9:00/mile. I was definitely in that range for both runs today. My plan is to continue to build miles in these smaller slower workouts in hopes that my hip will continue to feel better.
The Democrat is supposed to have an article on the MS fundraiser this week. I am not sure what day, but I was told it will be in there. I am hopeful that there will be some generous people out there who will read the article and decide to make a donation.
I swam 3200 meters over the lunch hour. I did a 3000 meter swim with 200 meters EZ for cool down.
After work I did a 20 min (about 6 miles) spin followed by a 3.4 mile run. Again, it was slow... My target race pace for the 52.4 mile run is 8:00-9:00/mile. I was definitely in that range for both runs today. My plan is to continue to build miles in these smaller slower workouts in hopes that my hip will continue to feel better.
The Democrat is supposed to have an article on the MS fundraiser this week. I am not sure what day, but I was told it will be in there. I am hopeful that there will be some generous people out there who will read the article and decide to make a donation.
Sunday, July 25, 2010
7/19-7/25 Week Summary
Swim: 14,436 yards
Cycling: 321 miles
Run: 15.5 miles
Elliptical: 7.5 miles
Core Workouts: 2
Highlights were a 6500 meter swim on Friday and a 167 miles of cycling on Saturday. The bike accident on Monday really impacted my running this week. I plan to try running short runs this week to see how the hip feels.
Cycling: 321 miles
Run: 15.5 miles
Elliptical: 7.5 miles
Core Workouts: 2
Highlights were a 6500 meter swim on Friday and a 167 miles of cycling on Saturday. The bike accident on Monday really impacted my running this week. I plan to try running short runs this week to see how the hip feels.
Saturday, July 24, 2010
7/24 - PM Ride
I just finished the PM ride (31.5 miles). That makes 167 miles for the day. In two weeks I will target 180 or more miles.
7/24 AM Long Ride
I hip felt good this morning. I ended up getting out of the house an hour later than I had planned. The total distance was 135.5 miles. The total time was 6 hours 20 minutes. Here is the breakdown:
Break down:
41 miles in 2:00 ~ 20.5 mph
30 miles in 1:18 ~ 23 mph
40 miles in 1:48 ~ 22.22 mph
24.5 miles in 1:14 ~ 19.9 mph
Total:
135.5 miles in 6:20 ~ 21.4 mph
I felt great. I was tempted to keep riding, but thought it better to head indoors since it was already past noon. My current plan is to eat, hydrate, rest and ride more tonight.
Break down:
41 miles in 2:00 ~ 20.5 mph
30 miles in 1:18 ~ 23 mph
40 miles in 1:48 ~ 22.22 mph
24.5 miles in 1:14 ~ 19.9 mph
Total:
135.5 miles in 6:20 ~ 21.4 mph
I felt great. I was tempted to keep riding, but thought it better to head indoors since it was already past noon. My current plan is to eat, hydrate, rest and ride more tonight.
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