Monday, March 29, 2010

A Mildly Epic Weekend

More than anything else, these two things will help you find your way to success this season: commitment, and consistency. Sure! Doing the right workouts at the right times will optimize your chances of success and help you reach your full potential, but you can finish just about ANY race with a lot of heart, a lot of determination, and a lot of base training.

This is something that I've been thinking about a lot, as I add volume to my training plan in preparation for the May half Ironman. Ideally, I would have liked to be fiddling with intensity only right now, and leave volume alone, but its hard to get volume where you need it to be over the winter months.

Friday night, I hit 3000 yards in the pool. Over 800 of it was warm up, and 600 of it was FAST. It was an excellent workout, and I am feeling the effects today. After my workout, I took Dee Dee and Matthew out to get some really good pizza. Dee Dee passed her POST certification and is moving along nicely in her new job as a Communications Officer. After some discussion with Dee Dee, we decided that I could do my Saturday brick after Matthew's game in the morning, when it wasn't 43 degrees outside.

Saturday, we pack up the car and head to the soccer fields. It was quite windy outside. It easily felt ten degrees cooler. After Matthew's game was over, which he won(!), I hung around to make sure he was situated for the game he was to referee. Matthew ended up being disappointed because there was a scheduling error, and neither team showed. By the time we got all this worked out, it was 1 PM, and I was late for my ride. I hustled over to the Silver Comet Trail and was riding by 1:30 PM. My goal for this ride was time in the saddle only. Zone 2 work with some Zone 3 on the hills. I made it out to the 22 mile marker before turning around into the teeth of the wind. The ride back was less than enjoyable, but I managed to grit it out. I was much much happier than after my two hour ride last weekend. I followed this up with a thirty minute run in Zones 1 and 2.

I finished up around 5:15 PM, packed up the car and scooted home. I jumped in the shower, grabbed Matthew, kissed Dee Dee good bye, and took off for Savannah. It's about a 4 hour ride from my house, and with a few pit stops, we arrived around 10:30 PM. We checked in the hotel and watched a little TV before konking out for the night. I spent most of the night tossing and turning, wondering what to do about my long run in the morning. I didn't want to leave Matthew by himself, but I needed to get my run in. The alarm clock went off at 8:15 AM. I laid in bed until 8:45 before finally deciding to just get up and go. I got dressed, went downstairs, grabbed a bagel and exited the hotel.

After quickly stuffing my mouth, I headed off down the road that runs along the golf course on the Army base. It was nice and flat. The weather couldn't have been more perfect. It was cool. The sun was shining. It was a glorious day, and I got to work on my tan :-) I did a 1.5 mile out and back to start with. I suspected my GI system would make itself known, and it did. LOL... After a pit stop at the hotel, I took off in the opposite direction and ran around the mall.

In the neighborhoods at the back of the mall, I found a cycling route and decided to follow that since there was a bike lane. I added another 2.5 mile out and back for a total of 8.2 miles. I was painfully slow however, and I just didn't have it in my to run longer than 1.5 hours. I'll have work on that after my recovery week.

I got cleaned up and woke up Matthew. We went to the Waffle House and ate breakfast before heading over to the mall to meet up with his team. Somehow, Matthew found room for more food before heading over to the soccer fields. When I dropped Matthew off, I realized that I had left my favorite warm up jacket in the hotel room. It was about ten minute away. Plenty of time to go back and get it. On the way, it started to rain, and I started to worry about Matthew. I ran into the hotel, and lucky for me, my jacket was still there. Back at the soccer field, Matthew was warming up with the team. He was fine.

As I sat under the umbrella, it became fairly obvious that the gnats were in season in Savannah, and not just any gnats. I'm talking flying TEETH. They drew blood. I had to get out of my chair and walk around Matthew's field with my umbrella to keep from getting accosted. Matthew's game got off a little before 3 PM and finished early. Unfortunately, he lost this one, but that's the way they go sometimes.

Another four hour drive later, Matthew and I pulled into the drive way at 9:30 PM. At least they weren't working on the interstate this weekend. It's the little things people! Now, I am ready for a recovery week. I've already laid everything out. I've got some easy sessions to start the week with, which will lead up to a 1000 yd time trial Friday, and a race simulation brick Saturday. I think I'm going to enjoy having two days off this week :-)

Have a great week, y'all!!

Wes

Thursday, March 25, 2010

Three Things Thursday

1. I could not hold my intervals last night? I mean WTH? I get to the track and warm up for 15 minutes at 10 - 10.5 minute pace. Take a short walk break, then I'm off. I was holding an 8:30 mile for the first 2 laps or so, and I was reminding myself to TAKE IT EASIER. First mile comes in at 8:50. K. That's HM pace or there abouts. That's when the wheezing began, and I struggled to maintain a 9 minute mile. Some doooood shows up at the track and passes me like I'm standing still. BASTAGE!! Oh well, second mile was 9:15. Arggghhh!! but that will have to do. All told, 4.5 miles with 2 at HM pace.

2. Heading to Savannah again this weekend for the second and last time. Matthew has a game at 3 PM on Sunday. There is an option to spend the night, since teh Bug will be working. That means I could find a nice place to run there Sunday morning. We.shall.see....

3. Struggling with number 3 today... I guess life just isn't all that exciting right now! Can't believe that Rev3 HIM is 7 weeks away. I'm busy planning out my training next week. I have a HIM simulation that weekend, plus its a recovery week. That should make it interesting!

Have a great weekend, y'all!

Wes

Wednesday, March 24, 2010

HTFUnGETBACKATIT

When I was being actively coached, I just did what I was told to do. Oh sure, I whined every once in a while, and I kept coach up to date on how I was feeling both physically and mentally. Now that I am going at it solo, I admit to being cautious, and a bit scared. I'm not really all that worried about the workouts themselves. I have a plan after all. What I am worried about is overdoing it, or under doing it. Or not doing it at all.

With that in mind, I took it a bit easier last week. More volume, less intensity, with full intentions of returning to the routine this week. I rushed home from work yesterday to get my interval session completed. I gnashed my teeth in frustration. It was 63 degrees outside. I did not want to get on the trainer. I just didn't see how I could hit my intervals in my neighborhood and get done what I wanted to get done.

It was big switch day...

This is what I had been working towards. My standard 16 minutes of warm up on the trainer. Five minutes above 90 RPMS, then 6 minutes of left leg/right leg drills, followed by 5 minutes at 95+ RPMS, and I was ready to go. My legs still felt suspiciously sore. I took the first ten minute interval in the second to highest gear, and the MPH showed: 23, 22, and 22 for each mile respectively. I used every second of the five minute recovery. I slowed down a little bit on the second interval, with an average mile per hour of 20.5 for those.

I was pleased. The plan now is to keep the number of intervals at two, but increase the time by 10% per week to no more than 15-18% of my weekly mileage.

Funny... My legs actually felt better AFTER my ride. Which, just goes to show... There is much still to be learned about both passive and active recovery for this grasshopper.

This morning, I actually woke up at 5:30 AM, and it WASN'T DEE DEE'S FAULT. I was actually in the pool, done with my workout, and home in time to get Matthew up for school at his normal time. I've been meaning to try this for a while, but I am NOT a morning person. I never have been, but something's got to give. I'm actually pretty happy to have but one workout to do on the way home, then I get to spend the rest of the evening with the fam. So happy, as a matter of fact, I might just repeat on Friday!

Happy hump day, y'all!

Wes

Tuesday, March 23, 2010

Squawk!

Yea, that's me running around like a chicken with my head cut off. Who knew a chicken could squawk through their neck, or rather through the hole in their neck. TMI, fo sho....

The challenges for me this weekend... Get my 1.5 hour run and 2 hour bike ride in, while managing to attend both my son's soccer games, reffing a match, and wining and dining the wifey for our anniversary.

I am pleased to say... It went well.

Saturday morning, I woke up at 6:15 AM. I don't get up that early during the week. I drove to Metro North Park and left the car by the field at which Matthew would be playing. I ran down the hill to Columns Drive and proceeded to get my run on. Everything was going fine. I ran the 2.5 miles down Columns Drive, past the parking lot and into the park proper. About a mile or two into the park, I had that "uh oh, I'm about to crap myself" kinda feeling.

Using my superior mental abilities and super strong sphincter muscles, I made it to the bathrooms by the bridge without having to walk too much. Unfortunately, the doors were boarded up. By now, I had regained total control over my bodily functions and managed the mile or so run back to the parking lot bathrooms with no problems. When I finally made it out on the road again, I only had 30 minutes till the start of Matthew's game, and a big hill. Let's not forget the big hill.

Well, I was determined to miss as little of Matthew's game as possible. I ran the 2.5 miles down Columns Drive at marathon pace (9:25) and walked up the dayum hill to the park. I arrived right after Matthew's game started. Unfortunately, he lost to a better team, but I was there when I said I would be.

After Matthew reffed his games, and I reffed mine, I went home and caught a nap before heading out to Jimmy's soccer match, followed by dinner at Fogo de Chao with the Dee Dee Monster. I rather enjoyed the experience of trying each of the 7 or 8 different meats they brought to the table, including lamb for the first time. After dinner, we went straight home. I guess we're getting old.

Sunday, at the crack of dawn (literally), I was out on the Silver Comet Trail. I needed to get in two hours. No goals. Just time in the saddle. It was a good thing too. My legs were toasted from the run on Saturday. I barely managed 16 mph for an hour fifty-six. I was rather proud of myself for not letting threatening weather stop me from getting my ride on, and it was totally worth it. I had most of the trail to myself. After my ride, I was back on the road by 10, home by 10:30, then off to Gwinnett County by 11(!) for Matthew's game. Never a dull moment!

I managed to track my mileage from my refereeing for the weekend as well. Three miles on Saturday and two on Sunday, giving me 13.5 miles of total running for the weekend. I think tracking those miles is a good idea.

Happy Tuesday!

Wes

Thursday, March 18, 2010

Three Things Thursday

  1. I have been tired, but am on the road to recovery. Every once in a while, I forget who I am and where I am and make some unhealthy choices, and I suffer for it. At that point, you just have to knuckle up and work harder to be the person that you want to be, and not give in to the pathetic state you have fallen into.
  2. Last night in the pool, my golf scores were coming in around 74/75. Not sure where I pulled that 67 from, but it was pretty dayum awesome. Before I swam, I ran six miles outside. Since I'm still feeling pretty sore, I traded me tempo run for a medium long run at my easy pace. I used the Virtual Partner feature of the Garmin 310XT to nail it. While I was swimming, I could definitely feel the muscles on my right side that I hurt falling to the gym floor Monday. I'm sure that had something to do with my low golf score. I vowed, for the 8,678th time, to stop doing these back to back workouts and get my arse up earlier in the morning. Yea, don't hold your breath. and NO, its not the workouts that have been making me tired.
  3. I am struggling to schedule my workouts for the weekend. Matthew has a game at 9 Saturday. He and I are both reffing at 1, then Jimmy has a game that afternoon. Sunday, I have to take Matthew damn near to Athens for his second game at 1 PM, and I'm reffing at 5/6 PM. Doesn't look like I'll be getting ANY extra sleep this weekend.
Happy anniversary to HER HAWTNESS. She's been married to me for 21 years now. I'm pretty sure she deserves a medal of some kind! Keep it PG people :-)

Wes

Wednesday, March 17, 2010

Backing Down

Really? I thought to myself. It's only eight weeks until the half Rev in Knoxville on May 9! These early races sneak up on you! I've barely ridden my bike for an hour and a half, like two times. I guess we'll find out real soon if all of this intensity I have been doing will translate into more endurance. Six weeks out, the week of Mar 29, I will be executing the first of two race simulation bricks. The workout will be a 56 mile bike ride followed by a four to six mile run. The purpose of this workout is to practice pacing and nutrition. With my longest ride of the year at 1.5 hours, I haz work to do...

I was hoping to get a long ride outside on Sunday, but the weather went downhill pretty quickly. That's all we seem to be getting in these parts these days: crap weather. Back on the trainer, as it were, for some Zone 3 work. Not much, mind you. My legs were still a bit sore, but enough to make me feel like I was both working and recovering. Unfortunately, I also decided to play basketball at the gym Monday with Matthew and the young guys. Bad idea. Not only did they wear my arse out in new and interesting ways, but I got tripped and came down on the floor pretty hard. No damage done, but it was a major contributor to the soreness on the right side of my body.

The weather cleared and warmed enough for me take advantage of daylight saving time and ride at Columns Drive on Tuesday. My son's practice was canceled Monday due to rain, and they made up his practice at some fields near there. I wanted to at least TRY to get in my 2x10 minutes in Zone 4, but after six minutes of that goodness, I had had enough. I opted to ride longer but spend most of my time in Zone 2 with a few pick ups. To get back to the park, I had this huge hill to climb. I basically wrapped up my 56 minutes of cycling with a Zone 4 climb from Hell.

Basically, I think I'm going to lay off the intensity this week and let my legs recover. We'll pick it back up next week.

Happy hump day, y'all :-)

Wes

Monday, March 15, 2010

Dancing with The Beat

A Race to Empower a Bold Community 5K Race Report

I mostly had a good day Friday. They are still trying to get a software release out at work and that means a lot of down time for the new guy. There was a time, in my youth, when I used to get angry at companies when they couldn't (or wouldn't) keep me busy. My holier-than-thou self could not fathom the waste of such an expensive yet idle resource. Now, in my older years, I have a bit more patience.

Every day, on the ride to and from work, I take a two lane country road that drops me off to the north of Woodstock. It takes me fifteen minutes or so to get to the road, then fifteen minutes or so to get to/from home or work. No matter what the weather is like, its a forty-five minute to an hour drive every day. A pleasant drive. About half way home, there's a couple of four way stop signs I have to go through. Most of the time, it only takes a couple of minutes to get through them. Sometimes, its backed up a bit. Last week, I was cut off four(!) times going through these stop signs. Evidently, the country folk in North Georgia think that if they have their blinker on, they have the right of way! I'm tempted to ram them to prove that they don't, but its just not worth the headache.

Near the little town of Birmingham, GA, there is a cell tower that rises into the sky like a beacon of technology. A flock of turkey vultures has decided that this tower is a great vantage point from which to rule the roost. There must be, literally, twenty to thirty of them there every evening. I have taken to calling it my Carrion Tree, cuz that's what it looks like from a half mile down the road, a Christmas tree adorned with carrion birds.

I had just passed the Carrion Tree when my oldest son called me upset. The dogs had gotten into a fight and evidently he had gotten bitten trying to break them up. I diverted from my route to the gym to go home and check on things. While there was blood and cuts and scraps and such, it didn't look like any permanent damage was done, neither to my son nor the dogs. I managed to get to the gym and into the pool by 6:30 PM. What? Doesn't EVERYBODY do their long swims on Friday afternoon?

The workout I picked called for a long warm up then a 1000 yard long swim. I decided to accomplish two things with this work. 1) Establish my "golf" score. 2) Establish some sort of baseline for my 1000 yard TT. The idea behind "golf" is to count strokes for fifty yards and add that to your time. This is then your score. They say that anything below 80 is good for fifty yards. I was literally shocked when my first score came in at 71, my second at 70, and my third at 67! I don't know what I had been drinking that day, but I wanted to capture and hold that feeling forever! After my warm up, which was longer than the main set, I took off on the 1000 meter interval. I came in at 16:23 for a 1:38 average pace. I was pretty happy with that. I counted my strokes on the last 150 yards or so, and I was averaging 18 stokes per 25 yards, where as in my golf session, I was averaging 13. There's some work to be done there.

Due to the incessant rain we've been having, all soccer games for the weekend were cancelled. I was able to wake up at 6 AM Saturday morning and make it to the race. I got there an hour early and spent some time talking to my daughter and her friends. I started to get a bit concerned when I couldn't find any port-a-potties. You can't have a race without port-a-potties! After asking, I discovered that they had been dropped off at the far end of the building. The remote nature meant that there was no line! At least that was a bonus!

At about 7:30 AM, I took off on my warm up run. I had not tapered at all for this race, and my muscles were letting me know in advance that this would not be a PR kinda day. I, however, don't like predetermining my race outcome and decided to go with how I felt. I made it back to the registration area just as the RD and players from the Atlanta Beat were wrapping up their warm up. I walked with the crowd to the starting line and selected my spot 6-7 back from the leading runners. With very little fanfare, the race director "played" the gun shot start, and we were off.


The race was being held next to the new stadium being built for the Atlanta Beat and the KSU women's soccer team. It also happens to be behind the rather large mall in our area. While not the greatest for scenery, it did make for a rather pleasant race course. From where we started, it was a nice down hill to the turn that led the runners behind the mall. My first mile time showed it, coming in at/around 7:50. For a fleeting minute, visions of a PR danced in my head. I found myself in the uncharacteristic position of running in the back of the front pack.

After passing the first mile, it was a long gradual uphill to the turn around. I periodically checked my Garmin for distance and time, but I had vowed before the race to totally ignore heart beat. The uphill climbed sapped my energy a bit, and I struggled to keep up with a couple of the Atlanta Beat players that were having a running conversation in front of me. Despite the gradual downhill on the way back, my second mile came in at 8:30 something. I was definitely slowing down. I wanted to walk, but I talked myself out of it.

Two more right turns, and I was on the way to the finish line. I picked up the pace, determined to challenge the final hill. Three quarters of the way up, I finally succumbed to a slow jog until I reached the starting line. From there, it was 0.12 miles to the finish, and I kicked it up for fast to the finish. As I made the left hand turn into the parking lot, I crossed the finish line with 26:23 showing on the Garmin, good enough for second place in my age group! I was a happy camper. I didn't get to stay around and enjoy the festivities. I had to get to Savannah to pick up Jimmy and watch his soccer match.

When I got home that night, I was able to plug the data into the Garmin and analyze my effort. I averaged a 8:28 pace for 3.12 miles with an average HR of 167. The heart rate tells me I COULD have tried/pushed a little harder, but my body was telling me to run smart and not hurt myself, and I did. My swim and race results are telling me I am exactly where I want to be at this time of year, and I'm fairly ecstatic about it.

Thanks Atlanta Beat for putting on a great show! Hopefully, I will get back from Rev3 on Mother's Day in time to use that free ticket voucher. Oh, and the Chik-fil-A biscuits were a nice touch.

*burp*

Wes

Thursday, March 11, 2010

Three Things Thursday

In the past, I've avoided these "templates" for blog posts, primarily because with my ever running mouth and thought process, I had no shortage of material. Now, with time being in such demand, I'm rather liking the framework of this one, and no doubt others will follow. Without much further ado, here are my "things":

1. The Weekend

What a beautiful weekend we had! Saturday, after Matthew's game, I went down to the park by the Chattahoochee to get my 6 mile run in. It just so happened that a friend of ours was doing her long run there as well. When I pulled up, she was near mile fifteen of day. Before she made a pit stop, I asked her what pace she was running, figuring I could join her for the last 5-6 miles of her run. She said: "7:45". LOL... I told her to go on. That was my interval pace. I took off down the trail, and she caught up with me after a mile or so. We then split up again so she could head down Columns Drive on the five mile loop. At the end of my run, I met her coming back and finished up my last half mile at her pace. Now, that's what I call finishing strong! Christina is shooting for a 3:15 marathon in London. She's hit 3:16 in both of her last two marathons.

Dee Dee and I rode outside together on Sunday. It was a great way to wrap up recovery week.

2. Back at It!

After reffing the adult league Sunday night, my legs were shot. I did not feel rested at all Monday and Tuesday. Tuesday night is interval night for me on the bike. I was really dreading the workout, but I thought I would give it my best shot. To make a long story short, all the worry was for nothing. I did my 3x8 intervals in Zone 4 with no problem. This is a recurring theme in long triathlon training BTW. You shake off that sluggishness and fatigue after the warm up, and you feel like a million bucks. I'm ready to drop down to 2 intervals next week. I just need to decide if they are going to be 10 minute or 12 minutes in length. I'm thinking I'll start at 10!

3. Weekend Plans

My weekend plans are in a state of flux. Matthew got his ref license and got assigned some games Saturday morning. Originally, I had planned to run a 5K this weekend, now it is in doubt. With Dee Dee working the late shift at the communications center, I am the only one that can help Matthew do what he wants to do. Right now, it looks like rain this weekend, so I may make it to the race after all. What ever happens, I'm off to Savannah by 9:30-ish or so to pick up Jimmy and take him to see Georgia Southern. It's going to be a long one...

The swim and run last night is just about killing me! I really need to get my butt outta bed and do one of these in the morning. Have a great weekend, y'all!

Wes

Friday, March 05, 2010

Three Things: Friday Edition

1. Recovery Week!

I have been pushing myself hard! As a matter of fact, harder than I ever have at this time of year (short of P90X). Recovery week has been a blessing! Those first workouts this week exquisitely pointed out every sore muscle I used for that particular discipline. I haven't changed up the duration of my workouts that much, just nothing over Zone 2 baby!!

2. Happy Pants vs. (Coach) Poopy Pants

Happiness is making it to the bathroom after a run and finding out that the reason your pants are sticking to your butt is not the reason you thought in the car. That's all I'm gonna say about that. You're welcome.

3. Effort Test

A month or so a go, I did a treadmill test where I kept my HR in a tight zone as a measure of fitness. It took me 15:06 to run 1.5 miles in that zone. Wednesday, I went back to the same treadmill at the gym and retook the test. I started out at 5.0 and every two minutes incremented the speed by 0.2. It took my twenty(!) minutes to get my HR up into the zone I wanted, which I thought was a really long time, and it only took me 13:49 to run 1.5 miles. That's a real BOOYAH! there.

Have a great weekend, everybody!!

Wes

Wednesday, March 03, 2010

Feb10 Digits

February was a good month for me. I went from starting out slow and steady to radically changing my approach and training with a purpose. I increased my mileage in each category except for running. I was short changed a day or two there, so I 'm not worried about. The good news was that I got my weekly mileage up to 19 miles there at the end...

Swim: 9.4 miles
Bike: 159.9 miles
Run: 58 miles

As I started out on my long run Sunday, I got to thinking. That's a bad habit when you run a lot, that thinking. While I'm sure its a good thing that I am already at my max running time for half ironman training, its probably a little over kill, yes? I wanted to do an hour forty-five but thought better of it and came in at one forty. I know. Big compromise, but if you tack on the 5 minutes of walking or so at the end, it was really a bit shorter.

I'm all signed up for the Atlanta Beat's Race to Empower a Bold Community next weekend. I'm looking forward to using this race to see how my running legs are. Should be fun. Right after the race, I have to take off for Savannah GA to pick up Jimmy and take him to visit Georgia Southern. I've never been to Savannah and am looking forward to it.

Finally, Julie over at Julie's Running Blog tagged me to tell you 10 interesting things about myself you might not know. Here we go:
  1. My childhood nickname was beer can. I wonder why?
  2. The nuns in grade school called me absent minded professor.
  3. The nuns said I would make a good priest. LOL...
  4. My first car was Ford Zephyr stick shift.
  5. I graduated from the University of South Alabama with a degree in business.
  6. I am the second of four children (B, B, G, B)
  7. Choosing to live by my principles requires will power, every day.
  8. Sometimes, I'm too easy going for my own good.
  9. I have never broken a bone (now I'm in trouble)
  10. I have a birth mark on my backside just beneath my left hip. Those of you I have mooned of course already know this.
First six people that want to do this one, go!

I had a recovery ride yesterday. 47 minutes of Zone 1 and 2. Not sure what I was expecting, but I was not expecting a TRIMP value of 27. That's pretty darn light, but its GOOD TO KNOW.

Over the hump... Week end, dead ahead :-)

Wes

Monday, March 01, 2010

Numbers don't Lie II

I lurve swimming. I have for a while now. Even the open water kind. Every day on my way home from work, I have to cross the bridge over the lake, and I want to get out of my car and just swim. I know its not far away, and I can feel it.

High school soccer season has resumed in Atlanta. For me, that means 1-2 games a week spread out all over north Georgia. It adds a certain challenge to my training. Jimmy's first high school game of the year was actually close to where I work. The problem was getting in my swim workout before the 7:30 PM game. I searched on the internet and found not one, but two gyms on the way to the high school. I'm lurving my gym membership too. This would make the third time I've squeezed in a workout at a gym away from home.

I picked the fourth or fifth endurance workout from Swim Workouts in a Binder. I did this one about two years or so ago training for Ironman Florida 70.3. I recalled saying this one was an ass-kicker. It's basically 6x150, 6x100, 6x50, getting faster every 2 intervals (2-2-2 descending). If there is one workout that will teach you how to pace yourself, this one is it. You have to hold something back on the first 4 intervals, and by the final two, you are going all out. I was very proud of myself for executing the workout perfectly.

After my shower, I noticed the scale. My gym doesn't have one. The scale at home said that I have been pushing 200 lbs. This is hefty for me. Fifteen pounds hefty. I got onto the doctor's scale and weighed in around 196, which seemed to corroborate my scale at home. My body doesn't look fifteen pounds heavier. I don't feel heavier. The only thing I can think is all that strength training added some muscle to my winter weight. After a quick bite to eat with Dee Dee, it was off to enjoy the soccer match in sub-40 degree temps.

Saturday, I managed to get in a spin class and a run off before heading off to Matthew's soccer tournament. I hate substituting spin class for a bike ride, butcha do whatcha gotta do. I kicked my own butt for an hour then felt really strong on the thirty minute run off. As a matter of fact, I was holding a sub-10 pace in Zone 1.

This makes me happy.

Sunday, I managed to sneak in my 1:40:00 minute long run before Matthew's first game. One would hardly think it was near freezing and windy during my run. There was a time a month or so ago where I would've opted for the treadmill in such cold temps. What's nice though is that I now have the swim and run right in the wheel house for my May half IM. My bike is not quite where it needs to be at for obvious reasons, but with sixty degree temps coming up this weekend, I'm sure I'll catch up real quick.

I think today, I pull the trigger on Rev3. Let's do this thang....

Have a great week, y'all!

Wes