Not quite the 20 but 12 miles plus a climb up Mt Sesqui followed by an hour bike ride. Man I am just beat down! 25 miles of running in the last 3 days plus bike, swim and weights. First race in 3 weeks!!!! Weight is still a big issue, 166lbs. Would be nice to race in the lower 150's.

Good Lord what a HILLY 10k. Pace was holding steady at 6:50 until the hill into downtown Lexington at mile 3.5 or so where it dropped to over 7. Up and down - that course is NO FUN! Lots of respect for those guys running sub 38's on that one - ANIMALS!!!!! Finished at 44:07 for a 7:07 Pace. Happy - not exactly what I was expecting but on those hills I'll take it. It was flat from mile 5.75 to the 6.2- HAHA! A flat 10k would be in the lower 43 range maybe 42. That was tough!

Great time trial workout out on the new bike last night followed by a 6:30 pace 2 mile run on the dreadmill. Pool time today. 12 - 100's on 1:40 after an hour of drill work. Made them all right at 1:20-1:22, they completely wore me out. I am going to masters on Sat before the 10k because I must get more time in the water! 5 mile run later - easy. Jeff is taking me on a 22 mile run Sunday..must do better than last week, I want the entire distance to be under 8 minutes per mile. Working hard to get under 160lbs by March 13. Still at 168.

12 - 75's yesterday with Lori after an hour of drills. Made them all on 1 min or slightly over. Just not getting faster - need to hit more than 3 hours a week. 55 seconds would be much better! trainer ride and t-run tonight. Also core work! Lori in the morning, a 5 miler after another ride tomorrow night then off legs on Friday. See what we can do in this hilly 10k. Daniels running formula says I can maintain a sub 43. HAHA! That dude is CRAZY! We will see.

Nice recovery day on Monday - DID NOTHING!

Hard 16+ mile run with Jeff Yesterday. I opted for only 1 hill loop up Mt Sesqui after the run which was quite enough. I kept the pace at around 8 most of the run but "mountain" at the end pushed that up to 8:25. Ice bath after and today only core work and stretching. A day off basically!!! Ice baths work but man are they hard to do. Thanks to Maddie for adding all the ICE for 15 minutes while I was dying, she enjoyed watching that!! - Pool time tomorrow and a trainer ride. Another long run, 10 miler, on Wednesday. Got Training Peaks loaded onto my computer and WOW what a lot of information, highly recommend. Learning soooo much this year. Went both days this weekend to watch Madison in the pool, she is getting so much better, that's AWESOME!!

Well, the plan started out good but I suppose the 11 miles on Thursday morning was reason I could not get it cranked up today. 6:22 first mile then a 6:41 and a 6:40 and a 6:10 kick at the end over the last tenth. 20:40 or something like that good enough for a 3rd in age group and picked up some nice point but no sub 20,Not today. 18 miles tomorrow with Jeff in Sesqui PLUS extra credit hill work. 20 will be broken this year.

Chest and Shoulders this morning with Paul and then pool time with Lori. No time trial today. 10 75's on 1:20. Made them all at 1 minute or better. Now to build that up to 16 times then start on the 100's. Feel so much better in the water over the past 3 months...Rest up for the 5k tomorrow. Gonna pace myself to a slow start then build to and hold a 6:26 pace and a sub 6 minute pace over the last quarter. Well, at least that's the plan - Its time!

Ran 11.26 miles with Jeff in Sesqui on yet another cold morning. 3 Loops at a 7:53 pace. Avg HR still a little high at 160. That needs to be below 155 but its getting better. Put the swim off until the morning 9:30 with Lori. I kinda need some 1 on 1 time with her anyway, I get so much more out of that but I like swimming the fellas too because of the competition. Off legs tomorrow and then a masters swim and 5k on Sat followed by 18 miles and hill work coming early Sunday morning. Feeling better about running than I ever have. Getting there slowly but still getting there!

1/2 marathon was canceled last weekend but still went out and ran 15.5. Thru 14, kept the pace at 7:37. I think I could have gone a lil' faster had it been for real. Twisted my ankle on mile 3 but it felt fine until we turned up the speed on mile 13 then it begin to swell and have been off of it since. Could not walk Sat afternoon but seems to be improving slowly. Very frustrating to say the least. Power meter workout on Tuesday and another trainer ride this evening followed by a short run to see how it feels. Suppose to run 11 tomorrow but gonna depend on today. Also, got a time trial 500 meter in the pool tomorrow - to set 100 yard times for the first 2 races. 5k this weekend in Columbia. Was hoping for a sub 20:10 or better but with this ankle not sure now - damn! The last 5k at 20:20 was not so bad and did not push it on the last 1/4, if able it will be a different story this time. Season is almost here!

Just too sore today to take on the football guys for the leg workout so going to put that off until Wednesday before the hell session with Ladd. That should be fun! Guess I will go see Lori today at 1:30 with Wiseman and then some weights later this evening. Tomorrow - swim at 9:30 with Tripp and Nick then working all day in the office. Workout duration today will be about 2 hours.

Just finished running with Jeff in Sesqui 11.22 miles at a 7:47 pace with an average heart of 161. Yes that is in my aerobic zone. My threshold is upwards of around 178-180. Therefore, on these runs I subtract 15 BPM and stay under that. I would like to run that pace at a 155 BPM average but suspect that will happen as we continue to run these runs out there on the trails which is much harder than the road. Anyway, after the 11.22 miles, I ran another 2.3 miles of hills at a 9 min pace. These hills are steep and in the sand and almost impossible to get a consistent stride up. They will wear your behind out, especially after a long run. Myrtle Beach 1/2 marathon is this weekend and 1:38 is the goal. I have no idea if I can hold that pace to hit this goal but we will see. I have run many 1/2 ironmans but this will be my first stand alone 1/2 marathon.

Wind Tunnel testing was great, gained another 22 watts or I should say saved another 22 watts of power. 14 runs of adjustments and fine tuning (mostly with head position changes) allowed me to go 30mph at 22 less watts than when I started at the same cadence, gear and effort. This was also from the same settings as last time I was there. Cool stuff, I feel so much more comfortable on that bike than the last fitting I had. Can't wait to get her on the road and actually into a race.

I ran the "Race for the Place" this morning, a 5k in Shandon. Finished at 20:20 (6:33 pace). Distance was spot on at 3.10 miles and I only need another 7 seconds faster per mile to go under 20- the biggest goal of the year for me. My splits were 6:32, 6:41 and 6:33 and closed with a 6:12 for the last tenth. I have to get that 2nd mile more consistent and I will have it. I paced the race with HB which was a lot of fun. Actually passed lots of people with the race strategy we planned, start slowly and build into the pace and keep it there. Passed Trey Powell after mile 2 - I really like that as he has become a very good runner. All this speed sesqui work, hill work and weights must be paying off. After mile 1 today I was really feeling great - weird! Did not place today - I would have taken a 19:30 or so I think to get third - YIKES!

What a day yesterday. Ended the day with 15-20 minutes of sprint work with my new Hammond Academy soccer team. Assisting the JV but conditioning both the varsity and JV teams. Learning alot about the game so I can coach my daughters team this fall. Fun stuff!! I think I will take it easy today with some yoga and teaching my spinning class. Practice the team too so I may get some sprints in.. Very sore though!!!

Greg and I worked out with coach Randy and Samkon Gado of the St Louis Rams today - What a BEAST! Try and run for 1 minute 15 seconds on a treadmill at 15 mph(4 min mile) but do that multiple times with just a moment of recovery time. His facial expression did not change, I did it for 27 seconds and about flew off the back...He's also 225lbs, just a mere 60lbs more than myself. I think I would rather take a bullet than try and tackle him, it would probably be less painful and I most likely would stand a better chance of survival with the bullet!

Pool time with Lori this morning - gauranteed to hurt then straight to the gym for the intial pain session on the treadmill with Greg - 100% gauranteed to hurt, especially after Sunday - I hurt like hell!!! Off to work after that!