FINALLY back in the swing of things

I was able to finally get my morning routine back to what it had been a few backs.  I got in nice 3.8 mile timed run which was about a minute and a half off mark but I was still happy with it.  Went in and did a good round of plyometrics and crossfit with a guy from work for about 45 minutes after that.  With our big move at work almost complete I am definitely heading to the pool today at lunch.  Planning on getting in a good 60 minute pace swim just to get the muscles charged again and ready for it.  After Smallwood on Saturday I do know next week I need to get back into my old training schedule for my swims though.  My wife bought me a good swim workout book for my birthday I was using and got away from.  Next week that thing is coming back into the mix for sure.

Reconditioning starts today

A new week..a new training plan...a new (previous) training partner.  After a reality check on Saturday I realize I need to get back to the physical and mental readiness I had in May.  Put my diet back together and spin some things into my training that need to be there and that will be the steps I need to put me back.on track.  The two months I have until Nation's Triathlon is very much needed bit is also important for not only me but for something we are working on at work.  I have wanted to out together my own team since I moved back to the mid Atlantic and its time to make that happen.
Slow hill work for this morning and slow paced form swim at lunch.  :-)  

General Smallwood report

So General Smallwood was interesting.  It was easy to tell the it was going to.be warm and muggy out.  However when the water temp is the 85 region...you know the weather is up there.  The swim started good and I felt better about it than any swim yet this year...so for a 32 minute swim time I was kind of shocked.  Oh well.  T-1 was good.  3 minutes and change but it was a pretty long run to transition from the water and I was quick in getting on the bike so it seems to be about par.  The bike was real good.  Very Rolling course and I utilized it well pulling a 1:13 minute 40k bike.  Now to the run.  A two loop route that had some hills...long hills...they never ended it seemed.  I passed the finish line on the first lap at 22:40 and was thinking finally I was gonna get my 10 k under 45 minutes.  Not the case.  The second lap of those hills did me in and with the heat I gassed out pulling a 31 minute second 5k.  Cramped tired and drained I finished in 2 hours and 44 minutes and 9th out of 14 in my age group.  Was a rough day.  I'm glad I have two months off until nation's tri in dc.  Time to refocus...regroup...and reconfigure my training.  Thanks for the gut check Smallwood...I will take the course back in October on the Waterman's Half Ironman!!!

Game time!!

Transition set...chip on...waters hot....let's do this General Smallwood!!

Pre race prep

General Smallwood is tomorrow.  I'm hoping for good weather and not this crazy rain then sun then rain again we have been having the last few days.  Water temps are over 80 so for second race in a row we will be without wetsuits.  I prefer it that way so I was glad to see the temp rise.    Of course I will keep it in the car just in case.  Course is supposed to be flat and fast for both the bike and run.  Guess I will fond out if my hill prep run will pay of when I don't need them as much.  Will let you all know how it goes. 

Crosstrain!!!

Back at the morening and lunch workout which means I can focus on more than just swimming/biking/running...this morning I am going to get in some good yoga and stretching and follow that up with a good trx workout then possibly some rowing.  I have to do a practice physical assessment for.the navy at lunch so that kills my plan to swim today but some pushups, situps, and a good fast paced 1.5 mile run will do me some good as well.  Looking forward to the race out in Indian Head on Saturday but lore so looking forward to a long weekend!!

Twice as hard again

Back to working out twice a day a again.  I liked the routine of the last three weeks.  It was nice getting up and eating breakfast with my family every day.  I really liked taking my son to school.  But with all back to normal routine there is no reason for me not to go back to 2 adays. Gonna hit a nice long run this morning and a good swim at lunch.  Olympic distance race on Saturday so gonna stay focused on those distances.  Hoping for flat and fast!!!