wrap-up for last week

Wed: yoga
Thurs: rode to and from work, 30 miles
Fri: swam at Takoma
Sat: rode 30 miles on WOD, followed by a 20+ minute transition run. Legs felt good on the bike and running off it.
Sun: contra dancing. fun stuff.

Monday run

40 minutes, ~5 miles. thought about the run for the Kinetic Half in a couple of weeks a lot.

Fri swim

600 w/u
150 while waiting for Amy to warm up
4x75 on 1:25
4x75 on 1:20
500 pull
4x100 (50 IM kick/50 IM)
4x100 IM
200 cool down

makes for 2850 SCY total. fun swimming with Amy. I won't be a dolphin at my race in a couple weeks, but I'll be in comfortable swimming shape.

Thurs ride

aerobar time! put them on last night but didn't have a chance to really dial them in.

morning: rode 15 miles to work. Saddle definitely too far forward.

afternoon: after work, I moved the saddle back and tilted the aerobars up slightly for comfort. rode 20 miles and then home, making 35 for the afternoon and 50 total for the day. Stopped at Smith's Station on the WOD to move the elbow pads slightly outward. my feeling on the bike was that tilting the aerobars up further (a la the preying mantis position) would feel very comfortable. further experimentation seems warrented. maybe with the Vision bars instead?

Generally the ride was good. Very windy out, but rode at typical gearing or slightly higher with lower effort. A good sign in advance of the race in two weeks.

Tues ride

to and from work, 30 miles.

Cherry Blossom 10 Mile

vital stats: 1:16:20 , which works out to 7:38 per mile.

overcast, but decided to run in shorts with two shirts. The seeding system for the race was poor and I started a wave back, so I was dodging people the entire race. First 2-3 miles down along the north side of the Tidal Basin were a little slow on account of the sheer numbers of people around, but I got a good pace going. out across the bridge by the Lincoln Memorial and back, then up a nice stretch into Rock Creek Park. took my long-sleeve shirt off at ~4 mi--great to be running in just a tshirt. Kept up the pace and felt pretty good. Picked it up a bit at mile marker 7. There were aid stations every two miles or so, and I mostly drank Gatorade (not much, just a small bit of what was in the cups). Actually dropped the pace down a bit in the last half-mile, as I was in that place where you go for it and end up feeling wasted (maybe a little, maybe a lot) or rein it in. The real race is in three weeks--I can save it for then.

In summary, an enjoyable race and a good test for the upcoming half IM.