@ Paul - The Capitol Crescent Trail is my favorite, and I run it either going north starting from Georgetown (3 mins from my usual hotel) or going south from Bethesda (5 mins from my office). I have some others I like but the CCT really is great. We'll see what Prof Jenks thinks of it since I sent him the link for it this afternoon.
Well I don't often start a workout report by saying it was a failed workout, but this one was pretty much a fail.
AGAIN, off the airplane and onto the bike. At least there was Olympics to watch on TV. But I could not complete the z4 intervals. Not even close. I don't know if it was the heat, fatigue from 4 long days of client meetings in DC or what…but it wasn't happening. However, I was not going to waste the workout, so I still made sure to finish out a 60' ride, and structured the effort after the warmup and initial z4 to be 2x15'(2') at a strong "z3+". The ride overall had an NP of 206 (IF 0.812), so it was far from an easy spin. So a fail on the intervals, but not on the workout.
I was also unable to complete the 20' brick due to schedule, but will move it to tomorrow and probably round it up to 30' for good measure.
Gosh I wanted to just sleep in this morning. Thn I woke up and there was a thunderstorm going on. REALLY wanted just to sleep in.
got dressed anyway and went to hotel desk to ask where there gym was and net down to a dingy room. Apparently the clientele here does more 3 martini lunches than hotel workouts. At least there was a fan. Got in 45 min of running with about 20 near HMP and about 15 at 5% grade on the treadmill.
Now sitting at airport waiting for yet another delayed flight, wishing I could nap. :-)
Could still get home in time to sneak in a quick swim or something. Will see.
My workout was scheduled as 2800yd with W/U 200 followed by 5x500(30). Since I already did a 5x500(30) workout earlier this week I decided instead to do 3x1000(60), or if I wasn't feeling up to it, 2x1000(60) then 1x500.
I did the warmup then started in on the first 1000. I felt like I was swimming pretty smooth and fast, so after about 8 laps (400 yd) I decided I would keep my foot on the gas and turn the 1000 into a TT test for a new t-pace. I knew that I didn't go out very hard at the start so it wasn't really going to be an all-out test, but rather an indicative one I guess.
Well I was feeling pretty good and then in the last 5 laps I really decided to kick it into gear and finish strong. Overall time 15:31.8, avg 1:33/100 yd. Not bad at all. Although it is almost exactly the same pace I was tracking to when I set out to do a 1000TT test back on June 15 (and had to cut it off at 850 yd due to traffic in the pool), in that swim I set out HARD knowing I was going to do a test. In this swim I probably could have pressed the pace a bit in the earlier yards (i.e. yards 300-600). So overall a very encouraging result.
BUT HERE IS THE BEST PART…once I was done I took my 60" rest then set off at a much easier pace to do the next set of 1000 yd. In order to not totally slack off after the test I wanted to be under 16:00 for the next two sets of 1000, and committed to myself that if I didn't get under 16:00 for the first, I'd make the next one 500 only and call it a day. I was pleasantly surprised to see 15:48 when I finished the second 1000, even if it committed me to a final 1000. On the last 1000 I really focused on being smooth and keeping my form, knowing that after a 1000TT and then another 1000 I would probably see a form decline from fatigue. But I was feeling pretty good and figured that I was tracking to about the same time of just under 16:00 for the final set. As I approached lap 15 of 20 I told myself that I press the pace a bit on the last 5 laps and then allow myself to skip the cooldown. So I pressed the pace in the last 250 yd but not as hard as I did during the first 1000 that was a TT test. So imagine my surprise to hit the stop button on my watch and see 15:32.5 – a mere seven tenths of a second slower than the 1000TT. HOW BIZARRE IS THAT?? And what would my t-pace have been if I really set out to hit a home run in the first 1000 yd??
A look at the Garmin data shows that my form in the third 1000 was indeed worse…a 1pt worse efficiency score driven by 10.3 strokes/length vs. 10.0 in the first 1000. But we are talking about pretty minor differences.
Overall 3,200 yd in 53:01, avg 1:33/100 excl rest intervals. Avg efficiency 37, 10.1 strokes/length. 25 yd pool.
Warm-up 200 – 1:34 pace, then rested 1:00
MS 3x1000(60) – 1:33, 1:35, 1:33
First 1000 was the impromptu 1000 yd TT, total time 15:31.8, avg pace 1:33/100 yd
Paces for each 250 yd segment: 1:32, 1:35, 1:33, 1:31 (last 100 was 1:28)
Second 1000 total time 15:48.2, avg pace 1:35/100 yd
Paces for each 250 yd segment: 1:35, 1:35, 1:34, 1:32
Third 1000 total time 15:32.5, avg pace 1:33/100 yd
Paces for each 250 yd segment: 1:32, 1:34, 1:33, 1:31
On vacation in Daytona beach. Got a mile swim in the ocean. First time in the salt water and waves! What a blast. Sprint race bright and early in the morning.
First attempt at 6:30 a.m. was a bust after 15 minute WU - legs flat. So, ate breakfast, coffee and tried again at 11:00. Hit the 2X20s at 1.00 and 1.01 as well as the 8' of VO2 time then went outside but legs were shot at that point....
Another ride with "semi-pro" Matt Ancona out in Barrington. So again I replaced my 180' ride with a 205' ride following his workout…the same one as last time – ~30' extremely easy warmup followed by a 3' z5+ interval, then another ~25' very easy. Then the remainder of the ride at Matt's IM wattage, which translated into a ~z3 effort for me (partially drafting at times when I needed to keep the wattage in check). The second half of the ride was a significantly harder effort. At many points was an above-z3 effort, and at some points a z4 effort. Overall it was a very good ride and my IF for the ride overall was 0.797, essentially right at the bottom end of z3. And, like last time, my concern about the slow pace of the ride gradually subsided and was eventually replaced by the feeling of barely hanging on!!.
Overall 3:25:32 @ 202 watts, IF 0.797, TSS 217.9. Distance 67.7 miles, avg 19.8mph. If I count only the last ~2hrs it was NP of 216 (IF 0.852), and the last 3 hours was NP 209 (IF 0.824)…so certainly a good workout!
@ Kim, honestly, why change the nutrition? If you have something that worked last time and you are close to your HIM, why try the "Core diet" right now? Your numbers were similar on the bike but you felt like shit and your run was a lot worse. Go back to what works. Also I wonder if you really need so many calories on the bike...300/hour seems a lot for an HIM athlete just over 150lb.
Btw it really amazes me how many people are flocking to the "Core diet" seemingly without thinking about WHY.
Matt- Thanks, I don't disagree. I think that after the seminar, I felt I was underanalyzing my race fueling nd not necessarily calculating my needs (scientifically) in terms of carbos (varied sources), sodium, etc. I also felt like even though it has worked for me in the past, perhaps on a longer day (for my Nov. IM) maybe my semi-winging it wouldn't work. Apparently, it works pretty good! Bring on the peanut butter!
Given my travel this week, I did a swim before my bike, rather than a brief run.
2800 LCM including 20 x 100 at about race effort with 5-10 sec rest in between was the main set.
Then jumped on the bike. Total workout 205 TSS, IF 0.82, NP 205, 3:03, 64.7 mi, 21.2 mph. This was a really fast ride for me, especially considering no aero gear and still had my bottle hanger on the back. Did the bike as 6 x 10' at IF 0.93-0.97 then some longer segments at what turned out to be a little short of 0.80. (Oh well)
I did experiment with a bit more calories than usual, especially since I didn't consume anything during the swim. I consumed about 3.5 bottles of Perform, each of which was 200-210 cal. So somewhere around 250 cal/hour....not exactly Core Diet, but more than usual for me by maybe 50%. :-) Also more salt than usual, since I don't normally use Perform, and it has more than InfiniT
Not sure if nice weather, just bum luck, or the increased calories made this such a good feeling weather, but probably a combination of them. Anyway, it was enough of a good day that I'll experiment more in my last few weeks on using a bit more calories like this.
Sat AM ... 100 miles solo in 5:08. First century this year. Had a slow first hour because I did not want to get in the aero bars in the dark. Took 9 gels and 8 S caps during the ride. Pretty good effort for a hot day. Put a new song in my iPod for the trail... I'm on a motherfxxxin' bike! Yeah, it's foul but if you aren't offended it's funny. How can you not get pumped up with lyrics like: "Share my aggression is what I do, everyday ride the tour de fxxx you.". The video is even better ... It's on YouTube.
Sat PM ... 3.5 mile easy run. Had a family commitment immediately after my ride so this was more than 7 hours later and man was I stiff. Thought I would fall down the first 10 yards but opened up after a 1/4 mile.
Great job @ Paul! I love the song title, will have to find that one. LOL
Did a preview of an upcoming sprint race with some first-timers today. It was nice being the "wicked smart one" for a change! Did the 1/2 mile swim and 12 mi bike of the actual race. ABP pace on the bike. Felt good on the swim, no shoulder issues. Home by 9:30 to make the wife my famous banana pancakes. (SAUs added to the bank!) 2 weeks til Rev3 Maine!
@ Kim - it's nice to be that close to race day! I don't cook...at all...so I have to earn my SAUs in a different way. @ Shaughn - I like the downhill part of that route.
SUNDAY's Objective: Turn legs to Jello. Mission accomplished!
Drove out to San Antonio to ride 45 miles in the hills. Yesterday's century ride was like an extended ABP effort, so today I had an appointment in pain city. I followed the new Buzz Lightyear training method on every hill: "To Zone 5 and Beyoooond!" Oooh, the legs were wobbly. I followed that up with a hilly 4 mile brick run @ 8:27 avg, finishing as the heat index was about 100 and climbing.
I did the standard 2 hour ABP ride. Given yesterday's effort, which was pretty strong, I wasn't surprised that it was little more 'work' than it was supposed to be. That and a rainstorm.... But it was still all good. Got down only ~400 cal though. :-)
The brick run was 2+ mi out and back (4+ mi total) with out easy and back between HMP and MP. The good news there was that although I was happy enough to be finished, there was clearly more left in the tank and i felt like another several miles would have been no problem.
had a decent race this morning. felt a little flat but i did train through it so I shouldn't expect much. 1200M swim 19:30. This was in the ocean. Turns out it was wetsuit legal but I didn't pack one. 15mi bike 45min. This was a little weak. FTP last tested as 211w and i rode at 183, 190 and 194w with hr of 149, 145 and 143bpm. By the time I felt warmed up it was over. Run was on the beach 4.16mi in 33:29. hr was 161. Which was slow given the pace. I felt like I was pushing but I guess not. I purposly did not check my hr on the run because I was afraid that it would tell me I was over 170 and that I would slow down. T1 was 1:30 and t2 was 20 seconds. I think that I was happiest with t2 out of the whole race. dismount was fast and all i did was rack, put on shoes and take off helmet. No hat, glasses or anything. All of that was good for about middle of my AG. Maybe a little lower than middle. The real reason for this race was to practice an "away" race in florida in anticipation of ironman fl 2013. So mission accomplished as far as that goes. Also took the fam to the beach and they had a blast. Given the length of the race, I was not so wrecked that I couldn't play with the kids. Gonna get some more miles run today with the mrs. Then tomorrow I will get a good old fashion abp ride in. Not bad work for a vacation.
Well in a pretty bizarre turn of events I did not end up riding my bike in Michigan today. And then my hastily arranged backup plan to ride a local route at 8am got totally shot at the last minute. So, for the second day in a row, I was spinning the pedals BEFORE 6am...not ideal to start that early when I have my mother in law visiting and providing "sleep-in services" by getting the kids out of the house at the crack of dawn...but it was the only possible way I was going to get the ride in.
And the reason for this schedule...SAUs of course...after the ride Kate met me at the place I was riding and and I rode my city bike providing water and other 'support services' as she ran her 15-miler on a nearby trail. Of course it meant my brick had to be delayed until the afternoon.
Overall 2:25:30 @ 199 watts, IF 0.782, TSS 148.9. Distance 48.4 miles, avg 20.0mph. I had trouble hitting z3 wattage even though my speeds and lap times are pretty good compared to other times I've done this route. My legs were pretty tired from yesterday but also from generally getting worked over heavily the past couple of weeks. They are looking forward t the final taper of the season. Only a couple of weeks to go.
I did 3 loops of "the standard course". The first ~half of the first loop was my warmup (17' easy then 2x1'(1')@z4). Then pretty consistent "ABP" splits after that:
I had to delay the brick and run it this afternoon. I was planning to go to the lakefront path but there was a street festival that I couldn't get around easily so I just ran around some city streets. I came up 3 mins short on the time but it was a decent run.
managed to get another 4.25mi in with the mrs in the afternoon after the race. SAUs. Let her drop me over the last 1/2 rather than fighting to keep up. MAJOR SAUs.
Comments
Wed PM: 60' fight the treadmill including 4 miles of Z4 work at 1.5% incline
app.strava.com/runs/17335421
Thurs Lunch V02 Sandwhich: app.strava.com/rides/17550441
Entire workout (234 watts):
Duration: 1:10:36 (1:11:13)
Work: 990 kJ
TSS: 93.4 (intensity factor 0.897)
Norm Power: 261
Well I don't often start a workout report by saying it was a failed workout, but this one was pretty much a fail.
AGAIN, off the airplane and onto the bike. At least there was Olympics to watch on TV. But I could not complete the z4 intervals. Not even close. I don't know if it was the heat, fatigue from 4 long days of client meetings in DC or what…but it wasn't happening. However, I was not going to waste the workout, so I still made sure to finish out a 60' ride, and structured the effort after the warmup and initial z4 to be 2x15'(2') at a strong "z3+". The ride overall had an NP of 206 (IF 0.812), so it was far from an easy spin. So a fail on the intervals, but not on the workout.
I was also unable to complete the 20' brick due to schedule, but will move it to tomorrow and probably round it up to 30' for good measure.
Overall 60' @ 206 watts, IF 0.812.
Warmup
- 10' @z1: NP 152 (IF 0.598), HR 110/121, cad 81
- 3x3'(1')@z3: NP 204, 209, 209
Work
- 5'(2') @z4: NP 239 (IF 0.940), HR 144/151, cad 87 ? FAIL
- 15(2') @z3/4: NP 221 (IF 0.871), HR 149/158, cad 90
- 14' @z3/4: NP 221 (IF 0.868), HR 154/160, cad 90
http://connect.garmin.com/activity/208667856
Thu PM ... Short core routine while watching the Olympics . Saw the men's 800m final...UNbelievable!
Fri AM ... 3500 SCY as 500 warm-up, 5x300, 5x100, 12x50, 1x300 pull, 100 warm down
Run 4 miles as 9:09, 8:44, 8:15, 7:50
Fri morning: app.strava.com/runs/17658835 7.25 mile EZ run that felt like work with heavy legs.
5 X 500M swim to go this evening........
Thursday:
Today: 30' run easy with short z2 intervals, 30' swim easy -- Last workouts before Sundays Race!
got dressed anyway and went to hotel desk to ask where there gym was and net down to a dingy room. Apparently the clientele here does more 3 martini lunches than hotel workouts. At least there was a fan. Got in 45 min of running with about 20 near HMP and about 15 at 5% grade on the treadmill.
Now sitting at airport waiting for yet another delayed flight, wishing I could nap. :-)
Could still get home in time to sneak in a quick swim or something. Will see.
My workout was scheduled as 2800yd with W/U 200 followed by 5x500(30). Since I already did a 5x500(30) workout earlier this week I decided instead to do 3x1000(60), or if I wasn't feeling up to it, 2x1000(60) then 1x500.
I did the warmup then started in on the first 1000. I felt like I was swimming pretty smooth and fast, so after about 8 laps (400 yd) I decided I would keep my foot on the gas and turn the 1000 into a TT test for a new t-pace. I knew that I didn't go out very hard at the start so it wasn't really going to be an all-out test, but rather an indicative one I guess.
Well I was feeling pretty good and then in the last 5 laps I really decided to kick it into gear and finish strong. Overall time 15:31.8, avg 1:33/100 yd. Not bad at all. Although it is almost exactly the same pace I was tracking to when I set out to do a 1000TT test back on June 15 (and had to cut it off at 850 yd due to traffic in the pool), in that swim I set out HARD knowing I was going to do a test. In this swim I probably could have pressed the pace a bit in the earlier yards (i.e. yards 300-600). So overall a very encouraging result.
BUT HERE IS THE BEST PART…once I was done I took my 60" rest then set off at a much easier pace to do the next set of 1000 yd. In order to not totally slack off after the test I wanted to be under 16:00 for the next two sets of 1000, and committed to myself that if I didn't get under 16:00 for the first, I'd make the next one 500 only and call it a day. I was pleasantly surprised to see 15:48 when I finished the second 1000, even if it committed me to a final 1000. On the last 1000 I really focused on being smooth and keeping my form, knowing that after a 1000TT and then another 1000 I would probably see a form decline from fatigue. But I was feeling pretty good and figured that I was tracking to about the same time of just under 16:00 for the final set. As I approached lap 15 of 20 I told myself that I press the pace a bit on the last 5 laps and then allow myself to skip the cooldown. So I pressed the pace in the last 250 yd but not as hard as I did during the first 1000 that was a TT test. So imagine my surprise to hit the stop button on my watch and see 15:32.5 – a mere seven tenths of a second slower than the 1000TT. HOW BIZARRE IS THAT?? And what would my t-pace have been if I really set out to hit a home run in the first 1000 yd??
A look at the Garmin data shows that my form in the third 1000 was indeed worse…a 1pt worse efficiency score driven by 10.3 strokes/length vs. 10.0 in the first 1000. But we are talking about pretty minor differences.
Overall 3,200 yd in 53:01, avg 1:33/100 excl rest intervals. Avg efficiency 37, 10.1 strokes/length. 25 yd pool.
Warm-up 200 – 1:34 pace, then rested 1:00
MS 3x1000(60) – 1:33, 1:35, 1:33
First 1000 was the impromptu 1000 yd TT, total time 15:31.8, avg pace 1:33/100 yd
Paces for each 250 yd segment: 1:32, 1:35, 1:33, 1:31 (last 100 was 1:28)
Second 1000 total time 15:48.2, avg pace 1:35/100 yd
Paces for each 250 yd segment: 1:35, 1:35, 1:34, 1:32
Third 1000 total time 15:32.5, avg pace 1:33/100 yd
Paces for each 250 yd segment: 1:32, 1:34, 1:33, 1:31
http://connect.garmin.com/activity/208893431
With the noontime swim well behind me, I had a nice hard run before dinner tonight (as a makeup for yesterday's missed brick).
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/9555/Default.aspx
What a blast. Sprint race bright and early in the morning.
Fri PM - 3,400M swim with 6 X 500
Sat 11 a.m. start time. 75 mile bike: app.strava.com/rides/17918757
Duration: 3:35:01
Work: 2541 kJ
TSS: 222.5 (intensity factor 0.804)
Norm Power: 234
Distance: 75.088 mi
Min Max Avg
Power: 0 442 201 watts
Heart Rate: 93 161 140 bpm
Cadence: 30 231 81 rpm
Speed: 0 37 21.3 mph
First attempt at 6:30 a.m. was a bust after 15 minute WU - legs flat. So, ate breakfast, coffee and tried again at 11:00. Hit the 2X20s at 1.00 and 1.01 as well as the 8' of VO2 time then went outside but legs were shot at that point....
Overall 3:25:32 @ 202 watts, IF 0.797, TSS 217.9. Distance 67.7 miles, avg 19.8mph. If I count only the last ~2hrs it was NP of 216 (IF 0.852), and the last 3 hours was NP 209 (IF 0.824)…so certainly a good workout!
Warmup
- 33' – NP: 140 (IF 0.550), VI 1.17, HR 104/128, cad 73, 15.3mph
- 3' – NP: 322 (IF 1.269), VI 1.00, HR 149/163, cad 92, 24.9mph
- 11' – NP: 160 (IF 0.629), VI 1.13, HR 114/159, cad 75, 15.2mph
- 13.5' – NP: 152 (IF 0.600), VI 1.20, HR 107/128, cad 75, 16.0mph
Main part of the ride (not intervals…I hit lap at logical points, route-wise)
- 32' – NP: 185 (IF 0.728), VI 1.08, HR 121/136, cad 85, 20.8mph
- 33' – NP: 207 (IF 0.814), VI 1.06, HR 131/150, cad 89, 20.8mph
- 10' – NP: 237 (IF 0.932), VI 1.01, HR 143/154, cad 95, 23.0mph
- 21' – NP: 224 (IF 0.881), VI 1.07, HR 139/154, cad 90, 21.4mph
- 19.5' – NP: 230 (IF 0.905), VI 1.08, HR 141/152, cad 95, 25.1mph
- 20' – NP: 214 (IF 0.842), VI 1.17, HR 133/156, cad 88, 21.8mph
http://connect.garmin.com/activity/209300365
Btw it really amazes me how many people are flocking to the "Core diet" seemingly without thinking about WHY.
Matt- Thanks, I don't disagree. I think that after the seminar, I felt I was underanalyzing my race fueling nd not necessarily calculating my needs (scientifically) in terms of carbos (varied sources), sodium, etc. I also felt like even though it has worked for me in the past, perhaps on a longer day (for my Nov. IM) maybe my semi-winging it wouldn't work. Apparently, it works pretty good! Bring on the peanut butter!
Great feeling day today.
Given my travel this week, I did a swim before my bike, rather than a brief run.
2800 LCM including 20 x 100 at about race effort with 5-10 sec rest in between was the main set.
Then jumped on the bike. Total workout 205 TSS, IF 0.82, NP 205, 3:03, 64.7 mi, 21.2 mph. This was a really fast ride for me, especially considering no aero gear and still had my bottle hanger on the back. Did the bike as 6 x 10' at IF 0.93-0.97 then some longer segments at what turned out to be a little short of 0.80. (Oh well)
http://connect.garmin.com/activity/209334008
I did experiment with a bit more calories than usual, especially since I didn't consume anything during the swim. I consumed about 3.5 bottles of Perform, each of which was 200-210 cal. So somewhere around 250 cal/hour....not exactly Core Diet, but more than usual for me by maybe 50%. :-) Also more salt than usual, since I don't normally use Perform, and it has more than InfiniT
Not sure if nice weather, just bum luck, or the increased calories made this such a good feeling weather, but probably a combination of them. Anyway, it was enough of a good day that I'll experiment more in my last few weeks on using a bit more calories like this.
Sat PM ... 3.5 mile easy run. Had a family commitment immediately after my ride so this was more than 7 hours later and man was I stiff. Thought I would fall down the first 10 yards but opened up after a 1/4 mile.
PLAN THE WORK, WORK THE PLAN!!
Did a preview of an upcoming sprint race with some first-timers today. It was nice being the "wicked smart one" for a change! Did the 1/2 mile swim and 12 mi bike of the actual race. ABP pace on the bike. Felt good on the swim, no shoulder issues. Home by 9:30 to make the wife my famous banana pancakes. (SAUs added to the bank!) 2 weeks til Rev3 Maine!
@Paul - solid work Superman!
app.strava.com/runs/18097227
90' run on tired legs for me this morning...
Week 6 = 1,000 TSS points holding at -20 TSB......
@ Shaughn - I like the downhill part of that route.
SUNDAY's Objective: Turn legs to Jello. Mission accomplished!
Drove out to San Antonio to ride 45 miles in the hills. Yesterday's century ride was like an extended ABP effort, so today I had an appointment in pain city. I followed the new Buzz Lightyear training method on every hill: "To Zone 5 and Beyoooond!" Oooh, the legs were wobbly. I followed that up with a hilly 4 mile brick run @ 8:27 avg, finishing as the heat index was about 100 and climbing.
I did the standard 2 hour ABP ride. Given yesterday's effort, which was pretty strong, I wasn't surprised that it was little more 'work' than it was supposed to be. That and a rainstorm.... But it was still all good. Got down only ~400 cal though. :-)
The brick run was 2+ mi out and back (4+ mi total) with out easy and back between HMP and MP. The good news there was that although I was happy enough to be finished, there was clearly more left in the tank and i felt like another several miles would have been no problem.
1200M swim 19:30. This was in the ocean. Turns out it was wetsuit legal but I didn't pack one.
15mi bike 45min. This was a little weak. FTP last tested as 211w and i rode at 183, 190 and 194w with hr of 149, 145 and 143bpm. By the time I felt warmed up it was over.
Run was on the beach 4.16mi in 33:29. hr was 161. Which was slow given the pace. I felt like I was pushing but I guess not. I purposly did not check my hr on the run because I was afraid that it would tell me I was over 170 and that I would slow down.
T1 was 1:30 and t2 was 20 seconds. I think that I was happiest with t2 out of the whole race. dismount was fast and all i did was rack, put on shoes and take off helmet. No hat, glasses or anything.
All of that was good for about middle of my AG. Maybe a little lower than middle.
The real reason for this race was to practice an "away" race in florida in anticipation of ironman fl 2013. So mission accomplished as far as that goes.
Also took the fam to the beach and they had a blast. Given the length of the race, I was not so wrecked that I couldn't play with the kids.
Gonna get some more miles run today with the mrs. Then tomorrow I will get a good old fashion abp ride in. Not bad work for a vacation.
And good job racing Jimmy.
Well in a pretty bizarre turn of events I did not end up riding my bike in Michigan today. And then my hastily arranged backup plan to ride a local route at 8am got totally shot at the last minute. So, for the second day in a row, I was spinning the pedals BEFORE 6am...not ideal to start that early when I have my mother in law visiting and providing "sleep-in services" by getting the kids out of the house at the crack of dawn...but it was the only possible way I was going to get the ride in.