spring has definitely sprung

ran ~30 minutes, ~3.5 miles, easy with some mod-hard efforts. Perfect running weather: ~60F, sunny, with a hint of a breeze.

swam 3100 yds

600 warmup
6x50 on 1:00
100 drill, knife-edge and one-arm
5x100 IM
600 pull
4x100 on 1:45
4x50 on 0:55
4x25 sprint on 0:30
a little more drill
200 cooldown

Thurs ride

rode 30 miles, to and from work. finally got my cleats aligned right so that one isn't farther back than the other. my left leg felt like it was working harder than usual on the way in, but on the way home it felt like it had adapted. I also fixed the difference in reach on the shifter hoods. that adjustment felt good too. so great to get those little imbalances ironed out. and I put the E3 saddle back on. the cervelo T1 clone was good when in the aero-type position, but not for seated climbing or anything not close to flat-back. managed to get it clamped well enough that it doesn't creak much.

anyway, very excited to have fixed some little stuff. got new bar tape yesterday, so I can replace the torn stuff I've been riding for a year now.

Wed run

40 minutes, ~5 miles. Felt like a solid but comfortable pace. Beautiful outside--running in shorts and a tshirt. Feeling good about a low-key but solid Cherry Blossom 10mi on Sunday.

Mon ride

Rode to and from work, 30 miles. A bit chilly on the way in (a bunch of my riding stuff was still in the laundry from the wet, dirty ride on Saturday), and legs were still a bit tired from the weekend. But great to be riding. Went a little harder on the hills to stay warm.

tempermental weekend

Sat: A bit spitty out-periodically raining and definitely water on the ground. Rode ~20 hilly miles (1:30) with the McLean group (or the two people that ride when there's water anywhere), followed by 40 miles (2:30) on the WOD. I'll call it a solid 60 miles.

Sun: played ultimate. forgot my cleats. had a great time under sunny skies.

a quiet week

Mon: rest day after Sunday race.

Tues: rode to and from work, 30 miles.

Wed: yoga

Thurs: rode to and from work, 30 miles.

Fri:
600 warmup
8x50 on 1:00
5x100 IM
600 swim
3x100 harder on 10 sec rest
200 cooldown
(I thought it was 3100 total, which means I forgot 500yds of swimming. or maybe I made it up. who knows...)

spring is really here. it's great. The cherry blossoms are out downtown, I can ride home in shorts, and even mornings are just knee warmer weather.

the weekend

Sat: 30 mi ride on the WOD, 2 hrs. Pretty cold out--it was starting to snow when I got out to Herndon. Luckily, I had been fighting a headwind on the way out, so when I turned around, I just about flew home.

Sun: ran 35:52 (7:13 pace) in an 8k road race. got beat by Adrian Fenty, DC's mayor. and played an ultimate game in the afternoon.

recap for the week

Tues: rode 30 miles to/from work, beautiful weather.

Wed: ran for ~3.5 miles in the afternoon. Warm (70F).

Thurs: rode 30 miles to/from work. Nice on the way in, but got dumped on by a rainstorm leaving the Survey. Managed to ride out of it on the way home and felt strong. The adjusted cleat position is good (but now the left one probably needs adjustment).

Fri: 2500 yds in the pool. Felt really good in the water. Didn't do anything hard.
700 warmup
6x50 on 1:00
4x100 IM
500 pull
4x100 breathing every 3/5/7/3
200 pull for cooldown

Rec league starts

first day of ultimate. I call it "cross-training," which is probably a bit of a stretch, but it works the fast twitch muscles a bit and gets some lateral motion that is lacking in swimming, biking, and running. those three are all very forward sports--not so much for the side-to-side. anyway, the weather has vastly improved, so I'm looking forward to getting back into my typical schedule, particularly riding. highs in the 60s all week! sweet...

a beautiful Friday

ran 40 minutes, at least 4.5 miles, at work today. 35-40F and sunny out--totally beautiful day. this weekend is going to be great. running form felt very smooth today. still lots to pay attention to, but it was all working together nicely.

going for a swim this evening; I'll record that soon.

update for the last week

went to New York and Connecticut for the weekend. busy week at work. not so good on the consistency front, but I keep telling myself that it's a good way
to ease back into a full training load. anyway...

Saturday: ~5 mile run in Central Park. beautiful, lots of fun.

Tuesday: rode to and from work, 30 miles.

Wednesday: ran ~4 miles with a couple other guys from the USGS.

Back on the bike

Went for a run on Wednesday. Beautiful and 45-50F outside. Did 3.5mi or so.

And on Thursday, I rode to work for the first time in what seems like an eternity. the usual 30 miles, felt a little sluggish in places, but I felt like fitness will come back fast. There were shady spots that still have ice (in fact I had a low-speed fall when I tried to ride through the ice), but the vast majority of the trail is nice and clear.