Monday, July 31, 2006

Final Stretch for Tri Training

I rounded out last week with 2 bike rides into and from work on Thursday (20 miles total), and a loping 5.2 mile run Friday, which included another swim (6x90).

Yesterday, I did some rare Sunday workouts - although very light: 8x25 in the pool at the Y, and 7 miles on the bike (just enough to get stinky). Today I went out with Chris and Dave for a fairly quick 4.3 miles (7:30 pace).

Tomorrow, I'll do my last swim. Wedneday - off and Thursday is the Tri. The next race after that won't be until August 22nd (the Battle of Stonington - which I think is just a 5 K).

Tuesday, July 25, 2006

Milestone Tempo Run

I wasn't going to record my workout today, but I reached a significant milestone. Today I ran the first 3 miles of my workout in 20 minutes and 24 seconds - which is a 6:48 min/mile pace. I know it's not timed, but that'd easily be a PR for me - and it's nice to know I can do it. I stopped after 3, and walked the rest of the way to Eastern Point Beach, and did my 6x80 swim, then ran (slowly) back to work.

Monday, July 24, 2006

Cormorant Training

I finished last week with some nice totals: 14 miles running, 2 miles walking and 20 miles on the bike. The last 8 miles came on Friday's 'long' run which felt very good - although I did take a quick break to jump into the water (short lived, the life-guard called all the swimmers out after they heard some thunder).

This week, I've started with a 4.5 mile run, that included 3x800 intervals (~6:30 pace) and a swim that was ~500 yards (6x80). Since the weather looks good for tomorrow, I'll try that again - although without the intervals, and maybe 8x80 on the swim). I'm still looking for a bike for next weeks tri...

Wednesday, July 19, 2006

Nick Bottone Track Mile

Many say, it's the Standard by which all runners are measured... and now I know that I can run a mile in 6 minutes, 12 seconds. A great result: I finished 8 seconds faster than my goal pace, have something to shoot for next year (sub-six) and hopefully improved my overall speed. On the hottest day of the year, the ocean breeze managed to cool off the track enough to make this a very pleasant evening for running.

Next up is the Pfizer Triathlon on August 3rd. I did my first bike into work today - boy does my ass hurt! I'll probably try to get 2 or 3 more rides in before the tri. I also need to find someone willing to lend me a road bike - since my wife's mountain bike probably won't cut it. I think tomorrow is shaping up to be a swim day, and Friday a long run with Dave and Larry (although I can easily flip those to workouts). In fact, if our computers don't get up and running this morning - I may go for a run/swim today at lunch.

Monday, July 17, 2006

Mid-July Training update

I went out twice last week. Did my final set of serious intervals last Monday, and had a pretty good weighed average of 6:13 and then followed that up with a 6 mile run on Wednesday at a 7:59 min/mile pace. I'm glad a got a little distance in before tomorrows 1-miler - hopefully it'll help a little with the endurance. Today, I did 4.8 miles at an 8:18 pace - however, I also swam 6x80 yards down at Eastern Point Beach. I'll try bumping that up to 8x80 later this week, as I start doing a bit more triathlon training for the company's "Sprint" Tri on August 3rd.

Here is an updated schedule:

Friday, July 07, 2006


Possibly the best picture of South Eastern Connecticut ever taken (compliments of J. Coe). This shows 'the Rock' and Eastern Point Beach. Come September, we'll be doing the 10 minute swim from the beach to the Rock, but for now I paid the $5 and swam laps of ~50 yards, 8x + the run to and from work (~2.8 miles). It may or may not help my running - but it certainly felt great on my sore back.

Thursday, July 06, 2006

Holiday Week

Nothing great to report here. I managed to get a 'quick' 3 miler in on the 4th of July - but the pace was slow: 8:04... Today I squeezed in my intervals - but the weighted average was off - actually the worst it's been: 6:27. I have one more interval run before the track mile - so hopefully things will pull together. If the weather is nice tomorrow - I may try a swim.