Thursday, October 28, 2010

Dark Clouds....then Sunshine

Today was a tough day for me, but not because of training.  It was tough because of my job and my boss.  Every morning when I wake up, I don't think about the lonely hours I will spend staring at the black line at the bottom of the pool or the endless spinning of the wheels of my bike or the cold dark miles that may pass when running.  No, when I wake up I think only about how much I dread going to work.  I get nauseous when I think about the weekly project status meetings I have with my manager.  I have never been in a situation like the one I am currently in.  I truly hate my job.  Today was a confirmation of that I need to move one...and quickly.  The dark clouds were upon me.

I don't want to sound to insane here, I know of too many people that over the past year or so have lost their jobs.  I am luck to have one, lucky to be able to help support my family.  The problem is that I have a manager that is trying her hardest to ensure I do not have a job in the near future. 

On my drive home I was full of emotion, so much anger, sadness and confusion.  The only thing that could take my mind off of my situation was the fact that I was on my way to pick up my two little girls and no matter what I am their "Daddy" and they love me.  When I picked up my oldest, I asked her to hurry up so we could get her sister.  She was dragging her heels.  I asked her to please hurry up, I didn't have a good day and I just wanted to get home.  She asked me why it was a bad day, I simply said, "It just wasn't good."  She had a sad look on her face, so I stopped and knelt down in front of her and asked if she was OK.  She said that she was sad because I had a bad day and she wanted to try and help me.  She didn't know it but she already had.  She is a special little girl.  The clouds began to part a little bit.

When we got home I had to make them a quick dinner because "The Diva" had a Brownie meeting.  While they were eating I got a phone call, it was a good call...a really good call.  It appears that things might be taking a turn for the better.  The sunshine had finally broken through the clouds.  Hopefully I can share more in the upcoming weeks.

Training update:
Tuesday:  A very solid 3,600m swim, I felt pretty good.  My stroke is coming around.  I also had a pretty good 50 minute run that included some speed work.  Unfortunately it was at 9:00PM at night and I was beat from my long day.

Wednesday:  I was up at 5:15AM and in the basement putting in an hour on the trainer and followed that up with a 20 minute run.  A good workout, still a little tired from the run the night before.

Today:  One of my best swims sessions over the past few weeks.  3,400m and I got stronger with each set.  Finally, I felt good and smooth in the water.  Yeah!!!  Tonight I put in and hour and 25 minutes on the trainer in my basement while my little one watched High School Musical 3.  I spent most of the ride just watching her watch the movie....she is so cute and such a good kid.

That is it for now.  It is 10:00PM and I have to get up at 4:20AM to get my swim workout in.  Oh yeah!  Peace out!

Monday, October 25, 2010


Weekend recap...finally a quality weekend of training!

I had my daughters soccer game at 11:00AM so it meant I had to get my run in early.  I was in my car and on my way to the tow path (along the Delaware River) by 6:00AM.  I pretty much did the same run I did last weekend, excepted I added a bit on the second half, going a couple miles past Lamberville/New Hope.  It was a beautiful morning, it was a full moon for the first 45 minutes, it light up the trail and was right in front of me for the first 4.5 miles.  On the way back, once the sun came up, the trees were showing their colors, creating an orange, yellow, and red canopy that I ran under for most of my morning jaunt.  My legs felt pretty good and I managed to improve upon my initial 8:45/mile pace (the first 4 miles), picking up the pace over the last 5 miles or so.  Total Run:  19.5 miles, 2:45:00, 8:27/mile

After my run I had to pick up "The Diva", head to the food store to get the post-game snack for her soccer game, then get home, shower, change and then go to her game.  Again, it was a beautiful day, sunny and perfect temperature.  The girls played well, my daughter scored a beautiful goal, with a celebration to match (arms up in the air and high-fives to all of her teammates). 

Following the game, we headed home, I cut the lawn and did a little over seeding.  Then I had to get in an 1.25 hour ride on the trainer to loosed up my legs a bit.  It was pretty uneventful, just pedaled and watched TV.

My wife told me that I should sleep in, we didn't have soccer and frankly I don't think she wanted to hear my alarm clock go off at 4:30AM.  So.....I slept in until 7:40AM.  Wow, I can't remember the last time that happened.  After a little breakfast it was time to head out for me long ride of the week.  I decided to go south along the river and then head towards Princeton University.  From there I headed north to where my wife and I had our first home in Franklin Park, NJ.  It was really odd standing in front of that townhouse and remembering all of the firsts that we had there (first dog, first daughter, etc.).  I took a picture and sent it to my wife.  I then continued on to New Brunswick, to Rutgers University where I received my undergraduate degree.  This was right around 50 miles into my ride, I stopped and got two Hostess Apple Pies to supplement my nutrition.

It was then time to head for home, so after eating one of the apple pies, I was cruising south back towards Princeton.  Not much to say about the ride except that I rode smart, not pushing the pace too much, just trying to make sure I would make the distance without burning out.  I did have one big two mile climb about eight miles from my house that I attacked and conquered.  Total ride:  103 miles (my first official century ride ever!!!), 5:30:00, 18.7 MPH average

Immediately after the ride I was out the door to finish up my training for the week with a 1 hour run.  I kept it easy, just plugged along and made sure my heart rate was in Z2.  Total Run:  7.1 miles, 1:01:00, 8:35/mile pace

I spent the rest of the day/night hanging with the ladies in my life and then eating a bunch of tacos for dinner.  I was in bed by 10:15 PM, but didn't fall asleep until after 11:00PM....I was just laying there, I guess to tired to actually sleep.

REST DAY!!!  Surprisingly my legs feel really good.  If anything I am just tired, a lot of yawning.  I have my daughters soccer practice tonight so that will give me a chance to walk around and loosen up my legs a bit.  I really do love rest days!!!

Ironman Arizona is a mere four weeks away, I can't believe it.  One more big week of training (planned 20 hours) and then the taper begins.  I can't wait for the taper to begin!!!

Friday, October 22, 2010

"You've got to be dedicated"

I woke up this morning at 5:30AM and contemplated going back to sleep.  Instead I got up, got my running gear on and headed downstairs.  As I opened the door to go outside I realized it was raining out...that was my cue to go back upstairs and climb into my nice warm bed.  As I walked towards the stairs I heard faint voices and I looked out the window and saw two women go running by.  It was then that I realized I needed to man up and get in my run.  I can't believe that I almost blew off a training session because of a little rain, I mean I was already up and dressed, ready to go. 

Anyway, I was out running within minutes and of course feeling not so great.  It took me around 20 minutes before I actually felt like I was moving OK.  As I got closer to my house a cyclist passed by me and let out an enthusiastic "Good morning!"  I answered back with a slightly less enthusiastic, "Good morning."  As I made the turn that would put me 3/4 of a mile from home, another cyclist rode by, only this time all he said was, "You've got to be dedicated."  For the next six minutes that was all I could think about, that in order for anyone to be out exercising on such a less than pleasant morning you have to be dedicated (or stupid....I prefer dedicated).  In fact, for the rest of that day that was all I could think about, "You've got to be dedicated."

And with that I am going to hit the hay soon and rest up for my long weekend of training.  Tomorrow (Saturday) I have a 2.75 hour run on tap, probably at 6:00AM down along the Delaware River and then a 1.5 hour ride on my trainer later on in the afternoon just to work the legs out.  On Sunday I have a 5.5 hour ride followed by an hour run.  Since there is not soccer game to coach, I shouldn't have a problem getting it all in.  Wahoo!!!

Have a great weekend everyone and be DEDICATED!!!

Thursday, October 21, 2010

Good Stuff

It has been a pretty good week, things are going well for the most part.  When I say that things are going well, I am talking not only about my training, but also about life in general. 
  • Work is getting better and that end, I have a couple of possible job opportunities in the works (one internal and one external).  I have a second interview scheduled for tomorrow that is going to pretty much last all day.  I hope it pans out.
  • Family is great, and has been for the better part of my training (some bumps).  I think that fact that my wife knows that there are only two more tough weekends for us (I say "us" because my training affects everyone in my family).
  • Training is going a bit more smoothly, I finally see an end in sight, I mean the race that is.  Last week was tough from a time management standpoint, so many commitments and just not enough time.  Sometime family and work take precedence over an hour and half bike ride.
Here is what has been going on this week:

I was up at the way-before-crack-of-dawn (4:20AM) and in the pool swimming at 5:10AM.  I put in a solid 3,500m.  After that it was time for work....yada, yada, yada.  After work it was the typical pick up the girls, make dinner for the family, and help get the girls ready for bed.  I had to get in an hour run, and it didn't happen until around 8:30PM.  As it turns out, I didn't quite get the entire hour run in...about 10 minutes in my heart rate was soaring, mid-Zone 4.  I tried walking a bit to get it to drop and it did...until I started running again, then it shot back up.  After 20 minutes I decided to call it a night and go home to get some sleep.  I think my lack of sleep over the weekend caught up to me, I needed rest.

I slept in until 6:45AM, a much needed sleep.  I put off my BRICK until after work since "The Diva" had gymnastics and my wife and other daughter would be with her.  So when I got home I put in an hour ride on the trainer and then did a 30 minute run immediately after (solid 7:47/mile pace).

I was up at 5:00AM and on my bike riding in the basement by 5:20AM.  I put in an hour and a half and made it count.  I strong 25 minutes in Z4 towards the end of the ride.  I was then down in Philadelphia all day for business meetings (actually a very productive day).  On the way home I stopped by the Newtown Athletic Center to get my swim in, a straight 3,500m swim, in 1:10:50.

I have to say one last thing before signing off and going to bed.  My wife has been tremendous over the past two weeks.  We had a rough day two or three weeks ago when I had a long training day.  Since then she has been nothing but supportive and understanding of all of my training.  I know that it isn't easy on her, and I don't just mean the training, it is also the job hunting that I am doing as well.  I have been stretched pretty thin and thus so has my wife, having to pick up the slack for me.  I am very lucky to have her.

Time for bed, big day tomorrow....Adios!

Monday, October 18, 2010

Ironman Training.....This is Hard

Lately I have found that work and training have completely and utterly taken over my life.  On a normal weekday, I am up and out of bed by 4:20AM and then my day goes as follows:
  • 5:00AM - Swim 3,500 meters
  • 7:15AM - In my office working
  • 11:45AM - If I am lucky I get out for an hour run.
  • 4:00PM - Leave work to pick up my daughters
  • 5:00PM - Get home and start making dinner
  • 7:00PM - Fire up my work laptop and get some work done, while helping get the girls with normal bedtime stuff.
  • 9:00PM - 10:00PM - Shut down my laptop
  • 10:00PM - 10:30PM - Try to get to sleep since I have to get up between 4:20AM & 5:00AM the next day.
That is pretty much every Tuesday through Friday.  Monday is a rest day, but I am still getting up before 6:00AM and the rest of my day is the same as above.  Even my weekends are tough, waking at 4:30AM - 5:00AM to get in a long run or ride before I have to coach my daughters soccer game or simply try to be a good husband and father. 

I read a lot before signing up for Ironman Arizona, I spoke to a lot of Ironman veterans, and I thought I knew what to expect.  Nothing can prepare you for the journey until you actually are a part of it.  This has been the most difficult sporting endeavor that I have ever under taken

Here's a quick weekend recap:

My daughter had a 10:00AM soccer game which meant I had to get my 2.5 hour run in before that.  I was up and out the door by 5:15AM, with the difference being that I was in my car driving down to the Delaware River to run along the canal.  I had spoken to a friend at the gym on Friday and he advised me to make my long runs easy (with regard to terrain).  I agreed and opted for the nice tow path along the river.  I did 18 miles in 2:31:26, good for around an 8:24/mile pace.  I forgot to bring my Garmin, so I was running on feel.  Kind of a nice feeling for a change.

After running it was soccer time, then we rushed home and then drove up to Lafayette College (my father-in-law's Alma Mater), where we attended Homecoming with my in-laws.  We had a really good time; it was a beautiful day and Lafayette won.  Once we get home, we headed out again to get dinner (I pigged out on pasta) and were home by 8:00PM.  I then had to put in a 1.5 hour ride.  Well, it was late and I had a 5.5 hour ride on Sunday, so I cut the ride down to 45 minutes.  I didn't get to sleep until around 11:00PM.

Seems that my daughters soccer games are determining my schedule....noon soccer game meant I had to be on my bike by 5:00AM if I had any chance of getting in my whole workout (5.5 hour ride FIB 1 hour run).  Up at 4:40AM, on my trainer at 5:06AM where I put in two hours before the sun came up.  I then had to do a quick change into my warm weather clothes (it was ~42F outside), swap out my back wheel and do 3.5 hours outside.  Unfortunately my change wasn't so quick and I lost about 15 minutes.  The 3.5 hour ride went really well for the most part, I would say right up until around 2.75 hours in (4.75 hours into the ride overall).  I started to just feel exhausted, I think my lack of sleep for the week was finally catching up with me.  Oh yeah, it was friggin' freezing out!!!  My feet were numb the entire ride, I didn't not dress appropriately.  Here is a ride summary:
  • 2:00:00 - Trainer Ride - 32 miles (outside it would have been closer to 38 miles)
  • 3:25:00 - Ride north along Delaware River ~ 64 miles
  • Total - 5:25:00, ~ 96 miles
I managed to make it back to my house by around 11:00AM and realized that I only had time for a 15 - 20 minute run (DANG!).  I trudged along for around for 15:30, 1.83 miles at 8:29/mile pace.

Then it was soccer time and then pumpkin picking time.  I spent the rest of the day, from 4:00PM on just trying to take a nap, but it didn't happen.  It is tough to nap when you have two little girls that just want you to play with them.

I think I finally fell asleep last night around 10:30PM, despite my best efforts to make it happen earlier.

I am plum tired, having gotten out of bed at 6:15AM this morning.  It is my goal tonight to get to sleep by 9:00AM and get a solid 7.5 hours of sleep in, if not more.  That is if for now.  Adios!

Friday, October 15, 2010

RR: Hunterdon Half Iron Distance Triathlon

5:30AM, Sunday, October 10, 2010 - I open my garage door and step outside.  I am hit with a blast of cold air that makes me think that an October triathlon may not have been the best decision.  I can see my breathe drift away from my face.  I think of my wife sleeping soundly in our warm bed; it would be so easy to shut the garage door and go back upstairs.  No one ever said that training for and Ironman would be easy.  Damn!  I get in the car and drive off to Round Valley Reservoir where I would be taking part in the Hunterdon Half Iron Distance Triathlon.

That is how my day started, with a lot of second thoughts and reservations.  I knew no matter  I was what that I was racing that day because I paid for it (I am cheap) and I needed to do a half iron distance triathlon since my training plan said so (I have to stick to the plan).  So around 6:15AM, with the sky still filled with stars and the temperature hoovering around 38F, I pulled into a parking spot and made my way to transition.

I spent the better part of the hour and a half leading up to the race discussing (and joking) with other racers as to what we would all be wearing on the bike portion since the temps weren't going to hit 50F for a while.  It was a good way to pass the time and get in a few laughs.  I probably should have been lounging around, resting my legs for the long day ahead.  Finally around, 7:30AM the sun rose over the mountains and warmed up the air around us to the mid-40s (Thank God!!!).  Race time was nearly upon us!

I was a nervous being one of only a handful of racers to be wearing a sleeveless wetsuit, until word trickled down that the water temps was in the low-70s.  We all waded in and waited for the start.  BANG!  We were off, all 90 of us (small race), swimming in the surprisingly crystal clear waters of the reservoir.  I couldn't get over how clean that water was and how I was able to follow the feet ahead of me.  It made the swim so much easier than other races I have done.  Not much to really say about the first mile of the swim other than it went pretty quickly, just putting one arm, pulling and then doing the same with the other arm.  The last 400m or so my legs started to feel a bit off, so I started to do a bit of more kicking, trying to get the blood flowing down there.  I remembered hearing Dave Scott say once (in an on-line video) that as you approach the swim exit you should bring your toes up towards your shins to stretch out your I did that, and it seemed to help.  I approached the exit ramp, happy to see land, one more stroke and I hit pavement so I stood up.  OH NO!  My calves cramped up, both hamstrings cramped up and my left groin muscle cramped.  What the heck!  I did my best to waddle and shuffle my way up the 300m to T1, but it was tough.  I had to stretch a bit to stop the cramps.  34:09; 1:46/100m

Holy cow, it took me forever to get my wetsuit off because every time I bent a leg, a muscle would cramp.  Oh how I would have loved to have a wetsuit stripper.  After an agonizing long time getting my wetsuit off and trying to get some feeling into my freezing feet I managed to grab my bike and head out.  5:32

It started out cold, very cold.  Thank God I had arm warmers (i.e. soccer socks with the toes cut out) to keep me moderately warm.  My feet on the other hand were ice cubes for the entire ride.  The first mile was uphill which didn't help my recently cramped leg muscles.  I pushed on and did my best to get into a good rhythm and high cadence.  The bike route is a bear, mostly rolling, some brief flats, and three substantial climbs that are spread out evenly over the entire 56 miles.  Mile two there is a great downhill, then a little flat section, then a long steady uphill that sapped everything.  At this point we are only about 15 miles into the race and finally a steady downhill portion that isn't entire all downhill, but I was able to recover.  I played leap frog with another cyclist for the first 20 miles before finally passing him for good as we neared a mile long downhill to the Delaware River.  The it was 8 mile stretch along the river that rises gradually but not too bad, before you hit the climb up and away from the river.

That climb was tough, but not as bad as I had thought it would be.  My legs seemed to have recovered from the cramping, and I was able to grind it out .  Once at the top it was just a normal ride, but I just couldn't get where I felt really good.  I was riding slower than my typical 80 - 90 mile training rides, I just couldn't figure it out.  I guess the swim took a lot out of me.  I kept on truckin' and tried to find some folks to pass, but there just wasn't racers ahead of me, just recreational cyclists that I was able to "target" to pass....I needed something.  Finally I had a nice long downhill and neared the end of the ride.  There was one last hill to climb, a mere two miles from T2, the same one that I was able to bomb down earlier in the race (hit 45 MPH).  Holy cow, that climb hurt!  My leg cramps returned, groin and quads, so I tried to find a way to work through them.  Finally, I reached the high ground and just cruised back to T2, making sure to finish off my third bottle of Gatorade and last three Clif Shot Bloks (ate three sleeves on the ride).  3:02:28, 18.4 MPH (Note: I rode this same course a two weeks prior and did it in 2:55:00, 19.2 MPH)

I was quick through transition, happy to be running and hoping the cramps would be gone.  1:22

The race organizer mentioned that the first mile or so of the run course would be on trails along the reservoir, which sounded great.  The scenery was amazing, no doubt; however, the trails were rolling and rooted.  What a tough mile to run after a tough bike.  I usually love running on trails, but not after 56 miles of torture.  I finally hit pavement and was happy...never thought I would say that.  A little note here, I really had to pee right after leaving T2, but figured I could take care of it in the woods or at a port-a-potty soon thereafter.  The next two miles were pretty much downhill and I was able to cruise a good pace.  Then the rolling hills started and the turn around came, which meant more rolling hills and then a long uphill.  It was a tough first six miles, run with a super full bladder.  There was another turn around and down that lovely hill which now was killing my quads, but at least it was downhill.  For the next three miles all I wanted to do was pee and I was looking for a place to go.  Then I saw it, right there at a water stop at mile nine.  I passed it twice already without noticing.  What followed was the longest pee of my life, a solid 1.5 to 2 minutes of extreme relief.

I emerged like Superman out of a telephone booth, feeling a couple pounds lighter and ready to kill the next four miles.  The only problem was that my legs weren't on board with the plan.  Oh well, I did my best to maintain a good pace, good form, good spirits.  Finally there was a mile to go and I was able to pass two people, both of whom shouted words of encouragement, not able to stick with me.  I saw the finish line and just coasted through, happy that my day was done.  1:51:02, 8:29/mile  (shame the pee break counts in my time)

Total:  5:34:34 (16th Overall out of 59)
Swim:  34:09 (23rd out of 59)
T1:  5:32
Bike:  3:02:28 (19th out of 59)
T2:  1:22
Run:  1:52:02 (18th out of 59)

Final Thoughts
This was my first half iron distance triathlon in two years, and only the second one I have ever done.  The course was very similar to my first one and I had a huge PR (around 32 minutes faster).  I don't know what happened with the cramping out of the swim, hopefully it is something that I can fix nutritionally, e.g. eat some banana's pre-race, do some more stretching, done mull about so much pre-race (try to sit and relax more) etc.  I think if I had come out of the water with out the cramps I could have cut a significant amount of time off of my 5:34:34, I would guess close to 20 minutes or more...of course it is easy to say that in hindsight.  I am happy with my result, it was on a very touch course and I think it will only make me stronger for Ironman Arizona!

Peace out!

Tuesday, October 12, 2010

Tired Tuesday - Two Days After Hunterdon

Super short post girls are upstairs reading a book with Mommy and I have to get some work done.  I thought I would just do a quick post, kind of a pre-race report to the Hunterdon Half that I did on Sunday.  Below are my times from the race, Here is a quick recap of the different stages: 

Swim - I am happy with my swim time, not happy with the full leg cramps I had as I exited the water.  I staggered and stretched my way to T1.
T1 - I think my stagger and stretch is included here because I have never had so slow a transition.  Tough getting the wetsuit off in the 45F air.
Bike - Legs were still sore from cramping, I paid for it over the entire 56 miles of hilly riding.  Very tough course.  Fast average speed for the race was 20.5 MPH
T2 - I was in and out as quickly as I could.
Run - I started out strong, but then I could feel the pain.  Though I would run closer to 8:00/mile pace....the 1:30 pee stop I took didn't help my time.
Final Result - One of the toughest Half Iron distance triathlons there is.  I would have done better if not for the cramping out of the swim, but it is what it is.  No one was really fast out there.  A good training race for me!

Hunterdon Half Summary
Swim:  34:09 (23rd out of 59) - 1:37/100 yds or 1:45/100 meters
T1: 5:32
Bike:  3:02:28 (19 out of 59) - 18.4 MPH
T2: 1:22
Run:  1:51:02 (18th out of 59) - 8:29/mile
Total:  5:34:34 - 16th Overall

A more thorough and in depth race report will be coming shortly.  Have a stellar day everyone!  Ciao!

Saturday, October 9, 2010

No Time

The past week has been absolutely hectic for me, from a work standpoint, training and family.  I haven't had time to do anything on this blog.  In fact, all I can write today is a brief summary of the past week before I have to head out to "The Diva's" soccer game.  So here I go:

Last Saturday
Early run - 16+ miles in 2.25 hours.  It was in the 8:25/mile range, a good run.  Did an hour and a half on the trainer around 5PM, sandwiched between dropping off and picking up my youngest daughter from a birthday party.

Last Sunday
Up at 4:45AM and on my bike on the trainer in the basement at 5:20AM.  I did an 1.5 hours on the trainer and then 3.5 hours out on the roads once the sun came up.  It was a rough day, cold and lots of hills.  I was supposed to do an hour run after, but had to cut it to 10 minutes because of family stuff.


3,500m swim in the AM, 32 minute run at lunch.  Work is killing me, I can't do the longer runs at lunch anymore, things are going to get complicated.

BRICK - 45 minute bike, 30 minute run.  I was tired but picked up the pace towards the end.

Did a quick 1,500m swim in the AM, I felt good.  Later that night it was an hour on the trainer.

No swim, wahoo!  I took the day off and only managed to get  a run in.  I am so stressed from work, I am getting my self sick.  I always have a stitch in my side when I run, I just don't feel right.

Quick run and ride today, just to keep everything loose.  I have the Hunterdon Half Iron distance triathlon tomorrow at Round Valley Reservoir.  I just want to take it easy today and do well tomorrow.  It is a tough bike course and the run is no picnic either.  I hope to do it in under 5.5 hours.  We'll have to wait and see.

As for the rest of my life, I am miserable at work, my wife's ankle is getting better, and my daughters always bring a smile to my face when I see them.  My number 1 and 1a goals right now are to keep focused on training and try to find a new job. 

Ciao everyone!

Friday, October 1, 2010

50 Days

Ironman Arizona is 50 days away as of today.  It still seems pretty far out, especially when you consider that the next five weeks of training are going to be the most difficult.  I believe that I will be doing between 18 - 20 hours of training each week before the taper begins.  So buckle up, the ride is going to get bumpy from here on out.

Thursday Night
My totally awesome and hot wife allowed me to do my evening ride right after I dropped "The Diva" off at her Brownie meeting.  So at 6:20PM I was in the basement pedaling away and going nowhere.  I must say that I totally kicked as for the training session.  I hit all of my HR goals and was a tired and sweaty mess when it was all said and done.

Blah, blah, blah, early morning swim.  I had to cut it short because I got to the pool a little late this morning.  Still managed 3,000m and it was all speed work so I was friggin tired when it was all over.  It felt good to try and swim fast for a change.

3,000 - 500m wu, 8 x 50m drills, 12 x 75m @20sec, 12 x 50m @15 sec, 12 x 25m @10sec, 300m cd (skipped the 400m of drills at the end)

At lunch I was only able to get out for an hour run (not the hour and 30 minutes on my plan), but I made it count.  I did the first 40 minutes at 8:00/mile pace, then 10 minutes at 6:50/mile pace, and finished the last 10 at 7:50/mile pace.  Total run stats:  7.6 miles, 59:20, 7:48/mile pace.

That is it for now.  Happy training this weekend everyone!!!