Cross Training!

2 squash games this week, two short quick runs and a pool session. Only about 4 hours training in total but I'm winding down now anyway. The Olympic race is next weekend and the half 2 weeks later so resting up is starting to become more important than squeezing extra hours in - well, that's what I tell myself anyway. The runs were both organized ones - Saturday a routine 4 mile NYRRC marathon qualifier race and Sunday the "Komen Race for the Cure". The latter was a huge event for which Kate had skillfully organized a big team and a busy team schedule for the weekend which revolved primary around eating and drinking lots as all good team sports should! I paced about 7:40 per mile in both events which I think is pretty decent for a big old unit like myself. Roll on race day baby...

Getting back after a 2 week layoff

Until today I hadn't done any training for 2 weeks. The first week was a planned rest week but I've been having a lot of trouble with my right knee and this prevented me from training the second week also. It's actually the muscle or the ligaments behind the right knee rather than the knee joint that is sore but either way 6 weeks from race day it wasn't ideal to be out of action. Anyway today it felt better and I decided to get back on the horse. Rather than ease back in gently I put in my biggest BRICK so far - 40 miles on the bike followed by a 12 mile run. All in all I'm pretty happy with it; only the last couple of miles on the run were a bit of a drag otherwise I felt pretty strong and enjoyed the workout. I did use Rich Shannon's bike instead of mine and the difference with the larger frame was night and day - much more comfortable and also faster. New bike next season for me!!!

Light Run

Light 4 mile run to stretch out the legs before hitting the beach for the afternoon!!

Montauk Brick

We spent the weekend out in Montauk with Jackie and Arturo which is always a good time. Before cooking up a lovely BBQ dinner and tucking into the vino on Saturday night I put in single 28 mile circuit of the mighty man bike loop (the bike leg of the actual race consists of 2 circuits of this loop) followed by a 3 mile run. I was very slow on the bike today; last time I cycled this course it took 1:45 mins but today it took nearly 2 hours. There were very strong winds which are partly responsible but I think accumulated fatigue in the legs from a big week of training is really to blame!

Double Squash & Swim

A double squash game today plus some pool work. First match 7:30am (!). The legs were still a little sore from the BRICK on Monday but they warmed up ok. After an hour on court I hit the pool for a 1 mile (80 lap) set incorporating my usual drills. Then this evening another hour on court. This second game was a tough fight right down to the final point. I don't think I've played a match quite that hard in a long time and I suspect I'm gonna be feeling it tomorrow morning!!

Jumbo Brick!

My biggest BRICK so far! I put in 50 miles on the bike followed by a 7 mile extended double bridges loop. The bike route was basically loops around central park (plus the travel there and back) so a good mix of gradient and flat road. It felt pretty good although towards the latter stages of the ride I started to feel cramped (as in cramped for space not muscle cramps) and my right little toe and left little finger were starting to go numb! I was glad to get off the bike and into the run. I stuck to a moderate pace and it was only the last mile or so that the legs started to feel a little sore and I wanted it to be over but I think that was more psychological than physical! Feeling pretty good afterwards - ready for a big dinner!! Sweet!

Extended Double (again)

What a great run this evening! After the storms hit New York and nearly flooded the city, the temperature dropped from the nineties to low sixties. I put in the same extended double bridges loop as Wednesday but I absolutely flew it completing the loop in 64 mins including traffic stops (probably around 62 mins running time). It felt great - fast, fluid and relatively easy until the last mile or so crossing the Manhattan bridge when I had to dig in for the finish. I wish every run were like that!!