Wound up with somewhere between 13-14 miles. Greg and I turned off the garmins on the hill work. (no striders). Freakboy Jeff had us run the hills instead. Kept the pace at 8:08-8:11 between the 3 watches. Much harder to run in those hills and the sand than on the road so we figure that was good for a 1:40-1:45 1/2 marathon. Time to relax!

22 Degrees and about to head out for a 13 miler with some striders at the end. Gonna run in Sesqui State Park so this should be interesting, painful, freezing, etc, etc...Gotta love it though. Going to spend the rest of the day with my 2 girls. I am a VERY lucky fella!!!!

up at 5 t his morning for an hour of stretching, hard to get out of the bed but my daughter heard me get up and quickly took my place so I had to continue. Went to the Red Nose Run 5k at the Colonial Center in Columbia. Cold, raining, windy and 32 degrees at the start - NICE. Hilly run but finished 5th overall and 2nd in my Age group at 20:27 (6:35 per mile). Had a blast running with Greg, Jeff and Wes. Stayed with Greg most of the way but pulled ahead just slightly at the end. Wes was waaaaay in the back and Jeff was waaaaay in front, typical of both!! That sub 19 minute 5k is so close but yet I probably won't hit it for a little while. I am hoping to in March but we will see. I was going to the gym but we have a 13 mile run in the morning and Speed/Hell day begins Monday at high noon so I think I will kick back. The new bike is READY TO BE PICKED UP!! YEE HAWW!!!!

Here are the results from this morning.

http://www.strictlyrunning.com/RESULTS/10RNR.txt

making the pass at the line for 5th place overall - I never pass people on a run - wth?

http://www.photoreflect.com/pr3/Orderpage.aspx?pi=1K10004I000009&po=9&pc=21

Just a 7 mile run on Thursday along with some core work. Lifting this morning and a 20 min short run to rest up for a 5k in the morning. Also going to masters swim before in the morning for a really good warmup. This 5k will be the intial run before speed training begins on Monday. One of the guys we are going to be running with is Samkon Gado of the St Louis Rams among other former and current players. I am going to shoot for the Get to the Green 5k in March as a performance indicator as this will give me 6 sessions with these guys. Sub 20 minute 5k off the bike is a big goal this year.

2nd day in a row at the pool today with Lori and she beat me up pretty good. Did a simulated race day with a warm-up, drills, a few sprints then an easy swim and then a timed 500 in prep for the 2 upcoming pool swim tris. 7:15 for the 500 which is better but I have to get that below 7 minutes, will try again in a couple of weeks. Rode with Ladd and Jeff for a 1 hour session with Ladd pushing 325+ watts. Beautiful day but a little chilly to start, however, that all changes quickly when you ride with Ladd! I stayed in the draft the entire time but still got a good workout in with 100 less watts! Hey, we were 23mph on a rolling course. I need to step outside of the draft a little more and get more work in but at times I was hurting so I am happy. Broke another spoke on the way back in, thats 2 in the last 2 weeks. No running today but will get around 7-9 miles in tomorrow. Most likely will be a trainer ride on Friday and a short 30 minute run. Gotta get back in that pool Saturday morning and then run a 5k race (undecided about that). Long run on Sunday in the trails, gonna see if I can stick a 1:45 out there, if so, I know i can get in the low 140 range on the road and that's what it's going to take for the half Ironmans coming up.

Very Long Training day today. Up at 5 for 1.5 hours of Yoga then an 8.5 mile run with Jeff, Greg and Wes. Raced Jeff up the hill to his house at the finish (got my arse handed to me) and did 4 striders to finish it off. Pace was around 8 flat for the loops around Sesqui. Great place to run!! Took a little break and went to Madison's swim practice then met Jeff, Bill and Kempy for fast 50 mile ride. Kempy quit after 5 miles or so due to being too cold but a few more miles and he would have been fine. Average speed was right on 22mph at 220 watts. So far for the week ran just a little over 30 miles and can't wait to start the speed workouts with Greg in a week. Easy 30 minute run tomorrow and then may go on a short ride of less than 20 miles to spin this soreness out that I know will hit me shortly.