Nice 8.5 mile run on a beautiful Wednesday morning. Started from Jeff's house for 4.25 miles around the park and kept it at a 7:28 pace even with the climb back up to Jeff's house. Ran for another mile to Running Fox to start the 800m (0. 50 mile intervals). First one was at a 6:17 pace and kept the 2nd there as well. 3rd dropped to 6:01 and the 4th one was just below 5. These hurt but ya know I think I could have pushed it even harder. Ran back another mile to Jeff's house and called it a day. Overall pace even with the recovery walk/jogs between the intervals was 7:15. Oh yea!

Soccer game went good and - still lost but they are playing so much better. lot 2-1 to Dreher who scored with under a minute to go to take the lead. I am really liking this game!

Swimming with the masters group in the a.m. - GOD HELP ME! Headed straight to the park after for 1 quick loop (4.25 miles) then to the office to finish up two reports before heading to the time trial course for a quick preview loop then the soccer practice and home. Need to throw some with maddie tomorrow afternoon before it gets dark. I will work on some weights Friday morning then rest for the rest of the day. I think I will get drilled on Sat morning at this first time trial with so little time in the saddle. Most of the people that do these things are experienced riders while I have a total of one 40k event under my belt. Man do they ever hurt. It's basically an hour of wide open, balls to the wall, 95%-98% effort with no letting up with NO running aferwards (will do a T run after anyway -HA).

16 mile run with some hill work before church on Sunday! I am loving this warm weather!!!!!!!

Tuesday - Core work, limited chest workout and 5.33 miles - recovery pace at 8:30 per mile but this also included a climb up the sand monster. I should have kept this pace at just over 9 minutes per mile.

Headed to Jeffros house in a few for some more loops in the park with some speed work. I think we are doing 1/2 mile (800m) repeats this morning. I will head on in to work after for a few hours before our soccer game this afternoon vs Dreher. We need a W BAD!

I'm beat. Gonna lift some weights, core work and maybe swim (but I think I will put that off until the morning) unless the guys are all meeting at 1:30. No more pool swim races for me unless I decide to go the Coastal Carolina Tri in Mid April.

17 miles today in Sesqui. Ran 3 loops then up the mountain to Jeff's house then climbed the Sand Monster, ran back down the hill and then did another full loop and sprinted back up the mountain to Jeff's house. Ok, its not quite a mountain but a steady incline that will get the heart rate up when running a 9 minute pace and we keep it around 7 minutes. Overall pace for the run was 7:57 which included the pace for going up the sand monster. Almost 25 miles of running in the past 24 hours.

17 miles today
2 Warm up miles on Sat (8 min pace)
3 Miles Race (Sat)
3 Miles Cool down on Sat(8 min pace)
25 miles

I'm tired...

Race Report
Downtown Columbia Sprint Distance
3/28/22010

Cold morning in Columubia - Temp around 43 degrees but a little warmer than originally forcasted which is typical of the downtown area.

Swimming in a 50 meter pool is a welcome relief after a nightmare of the 2 way 25 meter pool that we experienced last week. Started 2 at a time but had no problem with traffic at all. Not sure of what is going on with my pull but coach Lori noticed it not going correctly during Friday's practice. No problem with the flip turns under the ropes since we have practiced them so much. Go choked on the last lap and this was a first. I mean I had to stop at the wall and cough it up and thats never happened. Didn't loose to much time maybe 10 seconds so I think I was a little faster had that not happened but right on last years time at 8:43 or so.

I got lost, again for the first time ever, in trasition. i could not find the damn rack - another 10-15 seconds lost. I actually was putting someone's glasses on and as well as the helment (same as mine) and looked down and went ooooops! jesus!!!

Bike was fast, I was moving and had a top 10 split but just a few seconds slower than last year. 3 things contributed to this IMO. 1) this has been a hell of a week of running and Thursday was the TT test on the bike so fatigue had to be an issue. 2) So little time in the saddle this year and 3) there was a strong head wind coming up Gervais on the fastest part of this crit style 10 miler (3 loops). Looking back at some of the times from last year from the people that also did it this year the average speed was lower but not by much.

Run - just keeps getting faster. 18:33 but this is a short course again. 2.9 miles or so. Really easy!

Finished 8th overall, 2 in my Age Group again and 3rd overall age grouper. Main competition was Logging and Busby. First time beating Busby in 3 years - HELL YES! Logging threw down a sub 17 minute run and at this point is uncatchable. What a good solid runner and smooth runner. He passed me on the 2nd mile But started over a minute behind me in the water. I was also faster in the water and on the bike but ITS ALL ABOUT THE RUN. Always is - period and I am busting my ass learning how to do it faster.

321 Time Trial Series Race next weekend. 60 minutes of pure hammering hell. Goal time is under 1 hour. 25mph average speed with 3 u-turns. Other goal is to Pass Wesley Spratt whom I start 1 minute and 30 seconds behind.

Crappy sleep last night...Maybe 4 hours and down at the gym at 5:30. Not too motivated to get up and do anything this morning but will knock out some core work at 8. I am still planning on getting a 1:30pm swim if Lori can swing it. I need to do some drill work with maybe a few sets of 3/4 speed sets 50's or 75'. I have not even called her yet.

I need to sleep at least 8 hours tonight...My legs feel like they have 45lb weight plates on them. ugghh. 14 Miles Sunday, 5 Miles Tuesday, 10.5 miles Wednesday and another 11 will be run tomorrow. I will run 2 warm-up miles, race 3 and another 6 Sat. This will push me over 100 miles for March PLUS another 18 miler coming up on Sunday morning plus another run on Tuesday. Over 120 for the month when its all said and done

One hour ride today in the wind, pretty strong but not too awful. I despise riding in the wind, it plays with your head and frustrates me to no end! Most days I would just hit the trainer but I had to do a 20 minute time trial so the wizards (Jeff, Ladd and Bill) can disect the data I send them..I'm not quite sure what to make out of all the numbers with this new software but I am learning so much.

Went to 261 and rode to the Prison Road for a warmup rather than driving all the way up to the time trial course - about 30 minutes and easy spinning somewhere around 18mph with some built in short intervals of 30 seconds at threshold. Got to the prison, got off the bike, drank some water and rode about another quarter of a mile before I turned around. Rode easy back 1/2 mile then "hit it". The average watts was somewhere right where the wattage gods said it would be, 263 for the 20 minutes. Avg speed was 24.5 mph but in the wind and the average HR was only 160 with a max of 168- Strange. kinda low for me, did I not go hard enough??? The leg drive is just not there yet due to all this running but these numbers are encouraging with so little time in the saddle this year. Also I negative split the thing which Ladd and Jeff told me to do. 261 Watts first 10 minutes and 267 watts the last 10. I fully expect and have been told that these numbers will push 290-300 watts at the same effort when we start getting serious this summer in prep for Ironman Augusta 70.3. I would love to be able to break the track record for my age group in Charolotte at the 10 mile time trials. Last year I almost broke 27.5 mph for an average.

The 321 time trial series #1 is in 1 week and at that effort, I will be toasted after 1 hour!!!! Completely toasted. However, I do believe I can hang...The aerobic engine was fine yesterday even though power and muscle drive was not there.

I think I am swimming with Lori at 1:30 tomorrow for some drill work but thats about it. Maybe some core work in the morning but nuttin else!

Race Sat. Busby and Logging are my main competiton unless some of the unknown names are really strong. There are several of those. I ususally can study the names and know exactly what I need to do to place in these races. I can beat Busby if I can get a minute on him on the bike, put a few seconds in the transition on him, stay fairly close to his swim time and run a low 19 or high 18 minute 5k (the course is way short - ran a 20:08 last year). I could be close to getting second but trying to beat Logging on such a short bike will be next to impossible. This guy is sick fast and ran a 2:50 marathon in Kiawha and is going to Boston this year. This dude can fly! I should finish 3rd with an outside shot of 2nd. Hell I am going for the win though!!!!

I have to work some today but I am going to Hwy 261 for my 20 minute time trial. It's gonna be interesting to see what I can do after yesterday. I need to do this first thing this morning and get some rest in these legs for Sat. I have a chance to place very well if I can a decent swim time like last year.

Swam this morning with the Masters Group then 5 miles in Sesqui with 6 striders..

Swim set included

1 x 300 Free Warm up

300 Kick Warm Up

12 x 25 on 30

3 x 300 Pull on 3:45

3 x 200 Free on 3:15

16 x 25 Kick Set on 30

12 x 25 Free (4 on 30, 4 on 25, 4 on 20)

3x 100 Free on 1:30

200 Cool Down

3800 Yards

I have forgotten how hard and how fast these guys/gals are at masters. Its pretty apparent that I will never be as fast as these people in the water. Most have been swimming all of their lives including competitively in college and still in national age groups meets. They have developed the needed muscles from a very young age to allow them to do that. Its kinda hard to see that unless you are in the water with them, been swimming for 4-5 years and THINK you are an average or better swimmer. You get humbled really fast. One guy was doing 25's sprints next to me, an older heavier guy, and just had almost a 1/2 of a lane on me at the wall. This is, in my opinion, the only way to get better and faster. Swim, Bike and Run with people that are light years ahead of you. You have no choice but the get faster. Trying to do this on your own will get you nowhere but middle of the road even with dedication and I have been there long enough. Coaching and getting your ass kicked badly on a regular basis = success.

I was able to make times on most of all sets other than the 25's 4 x 20 - I was beat. I made the first 100 on the next set and got the 2nd 100 in right on time but I had nothing left and ended it with a very slow 100 into the cool down. Ran right after and could really tell. I could barely manage an 8:10 pace. Hard, Hard, Hard, run with Jeffro in the a.m...I think we are doing 1/4 mile repeats at 5k pace or better, after 10 miles....Ughhh!!! I am headed up to ride after that then to soccer practice.

Other than a swim with Lori (who will certainly bash me for that performance on Sat) and some weights. I am taking the day off today. Looking forward to getting home tonight and picking some guitar. Got some new songs I am working on. Legs feel great after 20 minutes in the ice last night.

Ran 14 miles with a great group of folks. Tyler, Alex, Gregg, William, Barbara, Heather and Kristin. Ran the Palmetto Half Course. O My - ITS HILLY, BAD HILLY. This one is gonna be hard. Keep the pace really slow at 8:30's but cranked it down the last 3 miles, reducing the pace each mile. Last 0.8 was sub 7! Finished with a 8:08 pace.

Parris Island Triathlon Results

12th overall out of about 450 starters
3rd in Age Group

Race report
Got up at 3:45 and met Tripp at 4:30 for the ride down to Parris Island. I liked this much better than dropping $100 on food and a hotel room. Got to the base around 7 and had plenty of time for a warm-up. Rode about 5 miles first before the reoccuring brake problems started again on the new Roo. Had them worked on for 2 hours on Friday but still not corrected - frustrating. Finally got them working and racked the bike and just hoped for the best out there. Ran 2 miles for a warmup at 8 min pace and swam about 500 yards with some drill work and 2 full sprints.

Started 54th and had 1 guy in front of me and a minuted break in front of that. So, plenty of room to navigate this pool you would think. Wrong! ran into traffic about 4th lap and had to start thinking about passing people. I hate this in a pool swim, especially a 25 meter pool. Once I started slowing down, people behind me were all over me. What a cluster!!! Just got thru the damn thing and only thought about everyone else in my age group having to adhere the same thing. 9:00 flat was my time when I am perfectly capable of throwing down a 7:10 in a yard pool which is about at 40 second difference. The run to transition was 10-15 seconds so I am thinking the traffic slowed me down just over a minute. Oh well.

Bike was fast, suprisingly fast. That new ride is smooth and the new more aggresive fit from the wind tunnel proved its worth in this race. I am in NO bike shape at this point what so ever and still had the 5th fastest time overall. Power meter crapped out on me so I have no idea of the wattage I was putting out and I think I was rather conservative. Makes me feel good!!

Run was fast 19:25 but I am thinking it was short, like right at 3 miles. Anyway, felt really good out there and passed a few folks. I really like that....the hard work is absolutley paying off - no question.

Finish time was 58:45 which is a full 2 minutes off last years time with a 1 mile longer bike this year. Awards were COOL!

The overall winner was actually in my age group. He did not race OPEN/ELITE but AGE GROUP. That figures! He is a former Elite Athlete out of North Carolina. Put a full minute on 2nd place overall - Crazy!

Off to the downtown Columbia Tri next week.

163lbs today. 9 more to go! Daniels running chart tells me I will be able to break 19 (18:57)at the same effort at 154 lbs. I hate not lifting weights as hard but the weight is coming off. I am drinking 60oz if water daily.

I am most certainly not ready for this tri tomorrow because of the lack of saddle time but the run and swim should actually be pretty strong. by Mid May, I will be back to 100% on the bike and will use these sprints as a spring board to getting back my swagger! Watch out later this year Augusta!!!

Outside chance of placing this weekend but there are lots and lots and lots of names on the participant list that I have never heard of which is typical of Parris Island. Lets get it started.

4.22 Miles in the Sand at Sesqui with Jeff, Wes and Greg. 37.22 Miles so far this weeks with an off day on Monday. I plan on running 2 warm up miles, 3.1 at the race and and additional 3 miles after its over Sat. 45 miles in 6 days. whew!

Great 11+ mile run with Jeff on Wednesday. 3 loops of the park at a 7:54 pace and kept the Heart rate below 160 again. This time avg was 157 so 2 beats slower than Sunday. Ran on water only before and nothing during the run.

Gonna meet Jeff and Greg this afternoon for 1 loop - 4.2 miles then I am off for an easy spin on the trainer. Took an Ice bath last night and was extremely sore right after but feels great today. Those things are absolutley painful but amazing. 15 minutes in Ice water! I am going to try to bump that up to 20 minutes tonight if I am feeling a little sore after this ride.

Tomorrow a short, short run and then I will head to a pool somewhere. Probably the JCC or Drew Center for some drills and short speed work. Taking off to Parris Island with Tripp EARLY Sat morning so I can save a little money by not having to get a hotel room nor eat out!

Sunday another long 17 mile run. Apparantly I am running with the "Strickly Running" store crowd. Great - More Pain. 1 more month of this base building then bike focus.

4.22 Miles at 8 flat. Easy recovery run, well it was supposed to be anyway. Ran 1 loop of Sesqui with Greg. He climbed Mt Sesqui while I had to rush back to Camden for a class. That's all today..Tomorrow - Bike with Ladd and Bill and an 3 loops of the park for 11 miles or so. 35.22 miles in 4 days and I have 4 on thursday plus at least 4 on Sat. Total for the week should be 43+.

The Running Rules

Don't be a whiner. Nobody likes a whiner, not even other whiners.

Don't make running your life, make it part of your life.

When doing group runs, start on time no matter who is missing.

Don't compare yourself to other runners.

When standing in starting lines, remind yourself how fortunate you are to be there.

The faster you are the less you should talk about your times.

Don't always run alone.

Don't always run with people.

The best runs sometimes come on the days you didn't feel like running.

Be modest after a race, especially if you have reason to brag.

All runners are equal; some are just faster than others.

There are no short cuts to run excellence.

There is nothing boring about running, there are, however, boring people who run.

Look at hills as opportunities to pass people.

Don't try to out run dogs.

With out goals, training has no purpose.

Go for broke, but prepare to be broken.

Unless you make your living as a runner, don't take running too seriously.

Runners who never fail are runners who never tried anything great.

Running is simple. Don't make it complicated.

Up and at the gym ON TIME today. This time change sucks, please can't we just leave it alone.

Gonna put the bike off until tomorrow. Ladd is organizing a ride on the 321 time trial course so gonna attend that butt whipping along with HB and some others. I guess I will run a loop of Sesqui at lunch (S L O W L Y) and teach my spinn class tonight.

First Race Sat morning!

Swam with Trey, Bill and Tripp today. Nice tune up for the weekend

400 Warm-up
200 Pull w/ Paddels
200 Pull
8 x 75 on 1:30 (600)
8 x 75 pull with paddels on 1:30 (600)
100 Free
300 Cool Down

Made 75's at 1:04's / pulling at 0:59's

Nothing too hard today

24oo yards

I ran 18 miles with JB this morning in Sesqui. Longest run in well over a year for me but actually not too bad. Trey and Gregg showed up as well for a couple of loops. Jeff and I ran 5 loops before I tanked and he ran an additional loop to finish up at 22.5 miles. We both did 4 striders at mile pace, (6 min/mile) at the end.

Nice weather this morning but I started in gloves, a jacket and shorts. The jacket came off after 3.5 miles. I got up and drank about 60oz of water and had 1 small bowl of oatmeal and a 1/2 cup of coffee. For the entire run only drank 16oz of additional water and a gel right before the last lap at mile 15 or so. Trying to make the body burn fat for fuel....Damn was I hungry after. Thank the lord my Awesome Mom in Law was cooking today. That woman can COOK!!!

18 Miles and the average pace was 7:57 - thats about a 3:24 marathon pace. Managed to crank it down after each lap which is hard but THE thing to do. You have to learn to run faster when you are tired. Goal was to keep the average heart rate under 160, Average heart rate for the run - 159. Bingo!! Spiked at 170 on some of those hills though.

For the rest of the afternoon Madison and I played basketball, tennis, baseball, frisbee, walked and washed the dogs and watched some TV.

Off Legs tomorrow but will lift upper body and swim with Coach Lori for the last time for a couple of weeks as she has to travel to the sectionals and nationals with the team. Hope Madison can be a part of that...

Hard bike ride Tuesday and I cant wait to get back on that bike bymyself. 1 x 60 min effort this time.

Running season was kick A$$ but it's time to get down to bidness'. I have some mighty fast dudes to catch up to this year...May take a couple more years but you really do get faster and faster in this sport.

FINALLY!!!!

19:57

Miles Splits 6:18, 6:17 and 6:32. I finally got over that 2nd mile slump but now gotta work on the 3rd mile. I absolutely lost it in the last quarter mile. I have not even checked to see what my average heart rate was, kinda scared to! The last 0.10 of a mile was 7:15 but who cares. SUB 20!! Got back home, threw the bike on the trainer and did 2 x 20 minutes and a 1 x 15 minute threshold HR/Watts effort on the bike with a 5 minute recovery effort between each set and a 5 warmp up and 5 minute cool down. Went to a birthday party with Madison and Kris and then took a nap.

Lots more work to do and it starts tomorrow with a 20+ miler with some hills and then a bike ride. Starting early so I can spend the rest of the day with the family. Great day today.

Tri-Season Starts in 6 days - YE FREAKING HAW

Here is the link to me finishing - DAMN I WAS HURTING but if I get that last quater mile kick like I should I will be in the lower 19:30 range.

http://www.photoreflect.com/pr3/Orderpage.aspx?pi=1K100062000440&po=440&pc=455

Resting still for the 5k. I am going to lift today and run for about 30 minutes on the dreadmill with some 20 second striders to get the fast twitch muscle fibers firing. Sat is going to HURT but it will be the day. It has to be the day!

I may hit the Drew Wellness Center in the morning for hour or swim to continue to rest.

Got to eat with my little girl today at school. That was fun!!!

Heaven is the face of my little girl - I love that song, so true!

Swam 7:07 today in a 500 TT. Last one was 7:29 so big improvement!!

400 Warmup

200 Drill work

25 x 4 sprints

200 Cool down

500 Race Simulation

500 Cool Down

2000 Yards

Just have to run 5 with some striders and nothing else for today as I continue to rest up for this weekend. Lots of runners in this 5k so it may be a little dificult to find a good line and pace. There could be as many as 2,000 people in this thing - YIKES! Bike in the morning probably on the trainer since its suppose to rain. Going to Madison's school to eat lunch with her too!

I just swam today, taking it easy...Tripp and I did a 8 x 75 yard set on 1:30. Not too hard but did manage to take 2 seconds off my average pace over the last time we did these. Avg pace was 1:02 While Tripp was 0:56 I think.

500 Warmup
400 Kick Set
300 Drills
200 Pull bouy work
600 Speed work
200 Easy
600 Cool Down - Flip turn work and lane changing (under ropes) in prep for the 2 upcoming pool swims

2800 Yards Total for the day.

1.5 Hours

Rode around 35 miles today at just under 20mph on a very hilly route. Blythewood Road to 321 to Cedar Creek to 269 to 34 to Syrup Mill and back to Blythewood Road. This is a blast to ride the OTHER way but Wes talked us all into riding it in reverse for a change....OUCH! This would have been a 23-24 mph ride had we gone the other way. Dropped my boys a few times but its hard to hold back the reigns on that new ride, super fast. We all finished together and Wes and I ran a couple miles afterwards. Greg, Trey, and Wes - enjoyed the company. They all will be strong this year once they, as well as myself, get in to bike shape. Just been to damn cold to ride outside much. Wes is really going to be tough in these time trials as always if he can hold it together for an hour at 25+. Its hard as hell to do but I got to give that old fart credit - he can ride!

Spent the rest of a super day with the family in Columbia (maddie's swim practice) and then out to eat and to look at new cars. LOOK at new cars, HOLY CRAP its been a long, long time since I have looked at new car prices. OMG! NOOOOOOOOOO!!!

10 miler in the morning on the trails of Sesqui and a swim with Lori and Tripp. 24 50's on 45 seconds!!!! This is gonna hurt. Final time trial of a 500 on Wednesday before I submit a time for Parris Island. Actually we are gonna go with a 800 meter swim at a 500 pace and see if I can maintain that. Should make the 500 feel like a breeze!

21:06.91 this morning at the Zoo run. What a hill in this one- Mt Riverbanks! Uphill, then steps, then uphill, then steps, and again and again. Whats that all about? Pace was not too bad. Ran a 6:35 out of the gate, a 7:15 (all uphill) and then a 6:32 with a 6:05 kick over the last 10. So, I was able to drop it down after that hill. Paced with new 35-39er Alex Mcdonald till the last mile and he hit the afterburners and beat me my 30 seconds overall. DAMNIT! It looks to be that everyone's times were aff about 45 seconds which would put me in the lower 20 range so about right at this point. Anxious to see what all this running will do for me in the season. There are so many fast guys in my age group this year - unbelievable, and I thought last year was tough! I still may be 10-15 seconds slower off the bike than I am running right now but thats ok. Its getting better. Next week, yet another 5k with my buds. I have met some really super people this year and have learned so much about running. Realizing that it takes years to develop a running form that will allow you to hit those times consistently. Get to the Green on Sat morning! Off to to play baseball and take my little girl for a swim, thats what is REALLY important. All this training is fun but nothing like spending time with her!! Otta here!

Jason Micheal Carroll, Whitney Duncan and Patrick/Rusty show was very good. Came home and played the old guitar....Wish I had just a little bit o' talent for it after all these years but I still love it.

1.5 hours in the pool with Bill while Lori Screamed and then just over 8 miles around Sesqui with a few striders at the end. Core work early this morning with a group at Atlas - did the Insanity Abs, good stuff. Lost our soccer game 1-0 (penalty kick) to Ben Lippen, but the girls played well. Having a blast learning this game. They will run at practice tomorrow- no doubt and hate me all over again.

1.5 hours on the trainer t his morning with a sub 7 min mile t-run (that hurt). Got up this morning and drank only water, about a liter. No food....Making the body hit that fat store. About an hour in I could really feel it but just kept drinking water. Had a Lean Body Drink after it was over GREAT STUFF - WOW, what a RUSH!!! Hit the pool with Luke and Trip after for a long 2 hour session. Worked on 100's and of course drill work. Did 12 100's on 135 but made them all around 128. A little slower today but they were not that hard.. I should have pushed a little harder and made those at 1:24 or better. Still feel so much better in the water - its really starting to come around. I may try and get a 5 mile EA run in tonight on the dreaded dreadmill then 10 miles in the morning with Jeffro which will again hurt. We have a cool track workout planned for tomorrow afternoon with the bikes on a trainer and then sprint work before my soccer practice begins. I am sure the girls will make me run with them too......They are fun though, good kids!