Wed - 9/7 - Run 5.0 miles

Natalie wants me to pace her Sat in the 5k in Sweetwater. She wants to break 26 min, so we've sort of set a goal pace at about 8.15. That pace is a bit slower than normal for me, so I was a bit nervous that I would go out too fast. Today's goal: Hold 8.15s. I ran on the track so I could monitor lap speed. I checked my watch every lap or so for the 1st 2 miles then ran 3 and only checked every 1/2 mile. Lap times were 8.14/8.14/8.14/8.16/8.12.

Tues - 9/6 - Bike 21.4 miles

I started my Tuesday nite group ride with Josh and John but we started from the high school. It had rained most of the day, but looked like most of it had moved out except for a drizzle. About 5 miles in I noticed I was having trouble keeping up even on the relative flats. I lost them coming by Mayfield's. I told Josh and John to go on; that I was cutting my ride short. I took Cedar Springs to Riceville Road. Just before Riceville Rd, it came a downpour. It was cool, 65 degrees, and raining pretty steadily. The rain let up about the time I reached RES and I road into the high school in about 1 hour 10 min 30 seconds. An 18.2 mph ride with rain that most of the time I was content to just spin.

Although I couldn't keep up today, I really think my cycling has come along the last couple of weeks. I need to get on the trainer soon to see where I am.

Sat. - 9/3 - Run 4.75 miles, Bike 28.0 miles

I ran with my old high school's CC team this morning for their first track session of the season. The workout was 6x800 at race pace speed. I haven't raced a 5k recently without it being off the bike at the end of a triathlon/duathlon so I'm not sure where I am right now. I estimated in the 21 minute range (I feel quite sure I've slowed over the past few months). The CC girls chose 20:30 as their race time which meant 1:40 lap or 3;20 800s. I didn't want to run slower than them (ego) so I decided to do the same speed. I ran with friend, and the HS's principal, John. We went thru 1st 800 at 3.17, then hit 2 and 3 @ 3.20. The 4th and 5th were 3.19 and 3.20. We quickend the last one for a 3.11. The CC coach was impressed with our consistency and how 'easily' we hit our times. He had to shorten the girls distance as they were struggling to keep pace. That's a good sign for me b/c I know I haven't put in the distance that they have. Coach thinks John and I can break 20 by our next 5k on Oct. 8. We shall see. Finished with 4x200 @ .40/.39/.36/.33.

As a cooldown, John, Josh and I went for an 'easy' 28 mile ride. It was a hillier route than I would have picked. I bonked 'cause I hadn't eaten enough for breakfast to support the effort/time of the workouts. The easy part was that I didn't push any of the ride. When they started to drop me on the hills I let them go and rode at my own pace. Time and distance after the track session made for a hard workout. Not the speed.

Great training day!