Early start

Blew off both the swim and the deadlifts yesterday - worked until 9:00, did not get home until 10:00.

Got up at 4:45 this morning to get the 12.4 mile run in. According to my calculations, I finished in 1:51:39 which equates to 9:00 pace. If I can only hold that for another 13.8 miles I will be a happy camper.

I like the official results better

Max once told me - screw what your watch says - it's the official results that matter. I may be paraphrasing.

Tavern trot official finishing time was 27:05 for a pace of 7:45. That is better than the time I had myself at by 54 seconds - not sure what I did wrong.

Supposed to swim and lift today - my just lift as I am still at work and it is getting late.

I didn' t do it

I ran the Tavern Trot this afternoon. My goal was simply to beat last year's time and I was on target through the first and second miles. According to the timer at the first mile I finished it in 7:05 which is way faster than my pace, but I felt good so I decided to see if I could stay with it. I finished the second mile at about 15:00 even. I suspect that the individual timing the first mile started their watch late as I did not drop my pace that much. My unofficaial time is 27:59 vs. 27:32 last year. Well, they can't all be PRs and I was pretty beat up going into the race so I really should not have been expecting a stellar performance (but you can always be hopeful).

I did not run home as planned after the race. I ran back to my wife and daughter and walked in with them. My daughter was not happy that I talked her into this. Total distance for the day was about 6.5 (guestimate) and 3.5 was an all out effort. Going long on Tuesday (20k) and then will start to taper down.

The big day

As in the long day. Race is at 12:30. This is a minor race - doing it more for the benefit that it supports than the competition. Then the run home to follow - it will be a slow one, that is for sure.

Yesterday I did my 45 minute bike TT. I hit a fair and had to stop for pedestrian traffic. Had to stop at an intersection as well. I added one minute as I estimated that was the time lost - after adjusting for the minute I did 15.8 miles. Not too shabby.

Triple is done

This was a close one. Alicia came home from camp today so we were hanging out with her as much as possible - spoiling her, went out for dinner, shopping, etc. Got home and sun was starting to go down - grabbed my stuff and headed for the track. It was starting to get dark when I got there, but the track gets a lot of light from the tennis courts across the parking lot so I was o.k.

Workout was run 400m, 50 squats, 10 burpees times four. Completed workout in 17:04. I've come a long ways on this one - first time I did it I finished in 19:14, then 17:50 then 17:32 and now 17:04. It sure is hard running after the squats and burpees - legs feel like they are full of lead.

Tomorrow is a 45 minute bike TT. If I can't squeeze that in then there is something seriously wrong with me.

Going to run a race on Sunday (Windsor Tavern Trot) then I am running home - should be a long day - perhaps my longest non race day all year. I know it is not the Crossfit way of doing things, but I seem to react well to the long runs as long as I don't do too many of them.

Goodbye - going to play Wii with my daughter now.

One good, one not so good and one to go

Yes! I am going to get three workouts in today. Punishment for skipping yesterday. Quite honestly, I feel up to it.

First workout Row 500m, 50 swings, row 500m, 40 swings, row 500m, 30 swings, row 500m. Just did this workout about a week ago in 13:57 which was a pretty good time compared to prior weeks. I finished in 12:55 today and think I could have done a little better transitioning between excersises. I had a little under 8 minutes on the rowing machine which I thought was pretty good.

Second workout done immediately following - 800 yard swim. I had no power - all soaked up by the first workout. Physically I felt fine - I just could not generate power. Finished in 14:55 which is my slowest recorded time since I started keeping track (last December).

The next workout is running intervals - I intentionally saved this one for last because I won't miss this one - I could easily see myself skipping one of the other two (probably the swim).

I NEED HELP:
I am looking for a rowing machine. Preferrably a Concepts 2 model D. I would be willing to consider a model C. I have been looking on Craigslist and Ebay (I hate Ebay) and the ones' on Craigslist go so fast - they are generally gone within a couple of days. I don't have time to look every day. It would get in the way of the time I allocate for blogging. Like I said, I hate Ebay - I would like to pick it up rather than pay up to $150 for shipping- all of the one's on Ebay right now are too far away.

If you know anyone selling a rowing machine please let me know. If I don't find one soon I will (gulp) have to pay full price for a new one.

I need a squat rack as well - know anyone getting rid of one?

Intervals, ya gotta love intervals

It looks like for me "be flexible" is the way to go. I was supposed to swim and do a rowing xfit workout today - worked late and had to be home to help out (having some floors refinished) at a certain time. Did what I needed to do and then headed to the basement to do tomorrow's workout - bike five minutes hard, two easy times four. Second workout was max squats times 7 - substituted leg presses.

Worked up a good sweat with the intervals. They hurt, but it was a good pain. I have no clue about distance, but it doesn't matter - I worked it hard and that is what matters.