It's Friday

Had a good run this morning. It was only 25 minutes and I incorporated my pushups and squats into the run. I went to the pool and swam a 1500 meter work out which felt pretty good as well. I made a chocolate whey, banana, blackberry, coconut milk, and natural peanut butter shake for my recovery.

We got a baby sitter tonight and went to the Blue Marlin for some yummy salmon, collard greens, and yes fried spinach. The latter was probably not the healthiest but we had to try it. We then went to a graduation party for a friend of ours and finished off the evening with a game of bowling. All in all a great night away from the kids and we really enjoyed it.

I just tried on my wetsuit that I got back from Xterra. I think this fits me a lot better. I hope to get in the water with it this weekend if I get a chance. Only 8 more days until the Lake Murray Sprint. I hope to stay injury free and do decent in this race.

Tomorrow I will go for a 40 minute push run so I need to start getting ready for bed.

Good Ride

I had a real good ride this morning on the trainer. I rode for a solid hour at about a 140 bpm heart rate. I hope to go for a quick push run and 1500 meter swim in the morning before work. I don't have a whole lot to say tonight but I am looking forward to a nice easy Sunday ride and a medium run on Saturday before heading out to the South Carolina baseball game.

Slowly But Surely

The training plan I am using called for 20 minutes of running and 1000 meters of swimming this morning. I ran at about a 145 bpm heart rate for approximately 2.3 miles. This felt pretty good and I have started to pay attention to my running style and making sure that I am not striking my heel. I have been looking into the pose method of running as well as maintaining a good running cadence. This is something that Coach Brett from Zen and the Art of Triathlon mentioned on one of his pod casts so I have been researching it.

My swim was nice. I did a 200 meter warm up, 10 X 50's with 10 seconds rest between and a 200 meter cool down. This is a great recovery week for me and I am glad to be back in the groove of things after my race.

I need to run Sheldon to school and get in to work so I will update you tomorrow...

The Monday After

Well, I actually feel like I did a little bit of work on Saturday. My abs are a little sore and my arms and legs are sore as well. It isn't painful but again, it feels good. I feel like I gave it good effort. Thinking back to the swim distance of the race I really like that distance. Granted I swam further than I was supposed to, but I really felt strong regardless.

I planned on getting up this morning for a lite bike and swim but it didn't take much effort to give myself another day off. I will go at it again in the morning hopefully. I am anxious to ease back into my training.

I made another green smoothie tonight to sip on tomorrow. It has kale, avacado, organic navel oranges, organic blackberries, Odwalla Superfood, bell pepper, Spirulina, coconut milk, ice, and water. These really give me a lot of energy and I think they are pretty tasty too.

I sent back my wetsuit today for a smaller size so I will have to try the new one out before the Lake Murray Sprint in a couple weeks. I look forward to updating you on some training tomorrow. Until then...

Langely Pond International April 24, 2010

Here I am with Sheldon just before the swim start. It was a nice morning and I got there in plenty of time. I was able to get in the water for just a few minutes to warm up and get my bearings on the swim course. Since I didn't do my homework on this swim course it proved costly to me. This was my biggest lesson learned in this triathlon.



Here I am in T1. My dad and Sheldon were a welcome site. My swim cap was harder to get off than my wetsuit. I thought the transition went fine. I will be sending my wetsuit back though. I need the next size smaller.

I don't have any pictures of the bike but I felt good on the bike. 24 miles is a lot different than 15 in a sprint distance but I felt I handled it well.



The run went about as well as I thought it would. I would have liked to been a little stronger but I was ok with it. I saw moderate signs of my stitch trying to break through during the first couple of miles but I had some water at a couple aid stations and it went away luckily.



Ahhh! This is what makes it all worth it. I don't know if you can tell but Sheldon was soaking wet with playground sand all over him. He had a wonderful time with his Paw Paw and took advantage of being 41/2 and playing in the rain. Thank goodness for the showers and extra clothes.

All in all this was a great race. It was very wet but I don't think that really bothered the spirit. I hope you enjoy the short podcast with my report. I am looking forward to getting back on a training plan with sites on Chattanooga in July. My next race is the Lake Murray Sprint triathlon May 9th. Check out the podcast for this event below.

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