9 Miles at 8 minute pace

Ran on Sat with a buddy of mine and we did 9 miles in 1:12. I was feeling pretty sluggish and not entirely sure why. The pace is ok, but I felt like I was pushing it. HR was at 145, so it was more my legs were tired. I believe this has more to do with bumping up the training load. I would like to get my training times down to 7:30s in the near future for the longer runs.

Swim Update 5 x 300 at 6:05 avg

The first 300 I swam, I went way to hard... Shocker... I was feeling a little rushed and letting my anxiety get the best of me. I am happy with the improvement though.

I do feel stronger in the water. It seems like I am in a building stage and muscles I haven't used before are starting to fire. It is more of a glide then fast motion that is moving me forward. Not sure that makes sense, but to me it does.

My plan is to go to the pool a little more reguarly to continue to get more comfortable. I really want to get to the next level in swimming. I can smell it, but I want to taste it!

Swim 200s x 10 (2:00 avg)

I swam today and had an average of 2:00 on 100 meters. I am not sure if this is good or not. I definitely feel faster, but haven't a clue where I stand in comparison to others. I swam a 3:39 for my first 200 and really happy with that. It only took 2 or 3 more 200s before the time crossed into 4:00.

I think I just need to start spending more time in the pool in general. I am going to up my miles considerably in the next month. Maybe swim 4 times a week. Twice easy and twice regimented.

Ran 6.8 in 1:01:53 (7:50 pace)

I definitely pushed it pretty hard, so I am little let down. I had a warm of 1.8 miles and then pushed the final 6. The final six were run at 7:30s. The pace was good, but I was definitely pushing it.


I was tired from the swim in the morning and the run on Thursday, so I am hoping that is why I was sluggish....

Great swim in the morning though!

Run 4.6 at 35:00 - Fartek (7:30 pace)

I have no clue what to think about the time, but I do know I felt good. I ran for 5 minutes to warm up and then 1 minute on/ 1 minute off. 4 minute cool down.

Bike Trainer - 45 Minutes

I did the whole ride in a harder gear and my cadence was around 78. I am trying to build up some strength for next year, especially on the hills.

In the past I have been in way to easy of a gear while on the trainer. Basically watching TV on the bike...

Swam 45 straight - sore

My left shoulder was pretty achy, so I just took it easy. Felt ok considering. I still need to work on the smoothness of my swim though. I am wasting too much energy.

6 miles in 48:45 = Slow

My HR was around 147 and I averaged 8:08 miles. I was definitely dragging from this week and my legs were tired. I would like my HR at 147 to be at or around 7:30s. Train, Train, Train.

Argh!! Work sucks.

My J-O-B, got in the way this week. I had work people in town and we were up late and drank. I missed a swim workout and half a run. Not the end of the world, but annoying. Way to early in the season to start missing stuff.

Decent Swim (1 mile in 32:30)

I am terrible with flip turns, so I believe I probably add a good 3 minutes there. So I would like to think I am around a 29:30. I would really like to get my 1 mile swim at 30:00. Huge jump in time...

Ironman times

I have been trying hard to figure out what goals I should shoot for at Lake Placid. Normally I start with an easier goal and have that goal get more aggressive. This year, I am changing that. Here is the breakdwon on how I would like to finish this years IM. I have other goals included which will let me know how close I am to achieving that goal.

Swim 1:05
In order to achieve this I need to drop my 1/2 IM to 30 minutes. In the pool I need to get my 100s down to 1:30 for 10 x 100.

Bike 5:30
Goal for this will be a 2:25 bike split at Mooseman. A ton of work needs to go into this. Still considering a Powertap


Run - 3:30
A 1:25 in Feb at the Half Marathon. No question, I have to do this. I would also like to get my 5K down to 17:59 or a 5:48 pace.

Another 5K at 18:55 (6:06 pace)

I ran my second 5K in 10 days. MY time was the same and I placed exactly the same, 17th overall. Last race I was slighty hungover, this one I had a nagging injury. I pulled something in my neck and it definitely made the run interesting. I didn't feel like I ran well, so I am pleased with the outcome. My knees right is now bothering me, so that makes me nervous. I am sure I am fine.

I really want to hammer an 18:30 the next one I do. The real 5K goal is under 18, but have to start at a more attainable goal. The 17:59 is a huge goal, but I think it might be possible. That is a 5:48 pace!!! Scary fast....

Swim 100 x 10s in 1:46

The 1:46 was my average. I am going to try and get that down to 1:30... Not sure that is even possible, but I think that it might be. That will be my goal for the next month in swimming. Always about finding small goals to reach the bigger ones.