90 mins run this evening planned for after work - Its been windy and wet all day so hopefully it will be a bit calmer

Then watching England v Germany only a friendly (As much as England V Germany is ever a friendly) But should be the usual Roller coaster ride

Neil

Track work
I did have run coach meet me to review form and we did drills after.
w/up 15min run

1600 broken into 400's
2:29 HR Avg 161
2:32 HR Avg 166
2:30 HR avg 173
2:18 HR Avg 180
=9:39 NEW 1 Mile PR and I wasn't dying. Could have held that.

800
2:19 avg hr ??? malfunction
2:22 avg hr 177

400
1:56 avg hr 186 ok I was hurting

All of these were done with emphasis on good form and on track. This caused HR to shoot up bigtime. Lifting legs, spreading stride a bit, kick, push off, light feet. low shoulders, loose hands. And coach yelling at my any time anything fell off it

After 2x50m high knee, 2x50m skipping, 2x50m grapevine, 2x50m strides.

c/d 10min run

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Bike commute to work on tired legs for me today. Then this evening is masters swimming. By the time I get done with that I'll have over 5 hours of training since Monday. Gonna be a big week for me.

Keep the rubber on the road Peeps (Roz).


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Running To My Future
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Strange day here in New England. Started very chilly and very froggy, and now is, well, about the same where the frogs only croaked up into higher, but still low, clouds.

LRR: Swim tomorrow? Your call, Stiles or Silver. I can do either.

Neil: I'm so bummed. If there was ever a must-see friendly for me, it is England-Germany, my two favorite teams -- not including my red, white, and blue. I hope Becks plays. He's riding a nice wave of confidence. It can only be good for soccer here in America.

CC-Girl: Stay safe. Heal up.

T-Girl: My guess is that when your arms tire, which they have seem to have done early, your form goes to pot and your times per 100 yards increase. Happens to everybody. One of the reasons for doing intervals is getting yourself to the point where you can maintain form on tired arms.

RonBo: Wow. Look at that track stuff!

Me...

18 mile ride early this AM. Was supposed to be easy, and it started easy, and continued easy, until after the first big hill. I kept racing myself, then dialing it back, so all in all it was good for an interval day that only stretched the legs from the weekend's race. Nothing more, although I pushed harder than I wanted. Followed by...

3 mile easy run. Smelled the daisys. Breathed the fresh air. Waved a set of rabbit ears that should have been an extended middle finger to the teenager who shouted encouragement from his bedroom window.

Life is good.

Can I could Nintendo Wii boxing as cross training? My arms are sore......

-jen

Bike commute day -

17 miles in - mid 18's. Definitely a cool ride; had a lightweight windbreaker, but all tights were at work. Could have used them...

19+ mile lunch ride@ 19.3 mph - solo on a semi-hilly route. Good training, I guess - because the race director's description of the Nutmeg course suddenly became "comparable to Timberman" ... We'll see! Two of the road names have "Mountain" in them, and the course elevation looks like it starts at 750 feet and rises up to 1400 or so (and descends to 360 or so) - so about 1000' between lowest and highest points.

10+ home (easy), hopefully followed by brief 1-2 mile run in new shoes for some mini-brick training.

Congrats on the new mile PR Ronbo!

Reg.

Good workouts all!

Managed to get a 15.8 mile spin at lunch and still return to work in time for a 1 PM meeting despite getting a flat tire a few miles in. Second totally smooth tube change.

I see Matt posted something about tires...I should go read it since I've gotten several flats on both the front & back. I probably need to replace them soon.

Ride on!