Run
Time: 1:05:14
Distance: 8 miles
Pace: 8:09/mile

I was pretty worn out when I finished. Nicole and I drove back from Alamosa, CO in the morning. When we got back, the Broncos and Rockies games were on. The Broncos were on 850 KOA and I listened while I ran. It was very nice. When I got back, I quickly got ready for church and off we went. I regret not taking any food after the run.

Day off - Morning Run

Run
Home to Himalaya St
Time: 41:54
Distance: 5.24
Pace: 7:59.77/mile
Avg Speed: 7.5 mph
Calories Burned: 623

My time shows that I ran pretty well. I sure didn't feel it today. I felt good about the first 2.5 miles. When I came back my shoulder was hurting, my stomach didn't feel great. It was about 57 degress today. I put on a small pair of gloves today. I think it was worth it.

I have today off because I am going to Alamosa, CO this weekend. Nicole and I met at Adams State College back in 1998. We are going because because they are having a 5 year reunion for homecoming this year. It should be lots of fun. I have no workouts tomorrow. Time to relax!

Swim
Form
Warm up: 200 easy
Swim Golf (2 x 50)
61.56 + 32 strokes = 94
46.70 + 52 strokes = 99

Main: 10x50 yd/m w/:20 rest:
#1-2: Stomach kick
#3-4: Right Side Kick
#5-6: Left Side Kick
#7-8: Six Kick Change
#9-10: Six/Three Swim Transition
Swim Golf (2 x 50)
49.68 + 32 strokes = 82
42.31 + 36 strokes = 78
Did you improve your golf score ? Yes, but I used the fins the 2nd batch of swim golf.
Cool Down: 200 easy.
Total: 1,000 meters

Bugs

Bike
Time: 46:08
Odo: 12249.0 miles
Max: 34.6 mph
Avg: 17.4 mph
Distance: 13.36 miles

Too many bugs!! Yuck. I hate eating them. I had to stare at the ground and keep my mouth closed. There were too many of them. I am not one to complain much...but man.
Autumn is here. I changed two flat tires today and left the house late. It was pretty warm to start, but it got cold fast. I will prepare for my ride better next time!!

Swim
Warm Up: 400 meters w/ drills
Main: 400 pull, 400 with board
Cool down: 100 meters
Total: 1,300 meters

I used some fins today. They fit very nice and WOW. I could sure swim better. Something I will have to keep working on. I am going to start working much harder on my stroke count.

Run
To Cherry Creek State Park
Time: 27:44
Distance: 4.56 mi
Pace: 6:05/mile
Avg. Speed: 9.87mph
Calories Burned: 528

Boy was that Snickers Marathon Energy bar good. Yum!! I hade some honey dew before I ran. That could have been a mistake. I thought I was running much slower than what my pace was. I was almost running 10mph. That is super fast. Of course I was running with the wind and lots of downhill. It was out and back, so I got to see some of the uphill too. I timed my miles, but they were off more than just a little.

I have been super hungry lately. H U N G R Y. I am posting this after Nicole and I just finsihed watched the "biggest loser" TV show. Very inspiring!

I have some big news to share....SOON! It's pretty exciting, and it really has nothing to do with me.

Swim
Warm up: 300 meters easy
Swim Golf (6x50)
68.22 sec + 30 strokes = 98
65.79 + 32 strokes = 98
66.90 + 31 strokes = 98
68.04 + 29 strokes = 97
67.85 + 29 strokes = 97
68.98 + 28 strokes = 97
Main:
5x100: 1:55.98, 1:53.98, 1:55.92, 1:56.09, 1:53.34
Cool Down: 100 meters

I had a good day of swimming. Short it seems distance wise, but very good. My efficiency is getting much better. Swim golf has really changed thing up a bit and I am trying to slow things down to reduce my stroke count. My 5x100 meter swim stroke count was around 26-28 per 25 meters. That is a huge difference. Of couse, my swim times sped up too. Hmmm....

Run
Alameda Run
Time: 1:38:44
Distance: 12.10 miles
Pace: 8:10/mile

Bike
Time: 3:28:37
Odo: 1235.6 miles
Max: 35.1 mph
Avg: 15.8 mph
Distance: 54.91 miles

I went out with Craig and Karen today. We usually go ride with the Bicycle Village group, but decided to go on a new ride today. It was really cool. Craig got two flat tires because he ran over something.

It was a little windy at parts, but such a great workout. I found out later that both my tires were flat. Stinky!! Now I have to change them. Better after a ride than during.

Swim
Warm up: 200 easy swim
2 x 50 Swim
21 + 22 + 63 = 106
18+ 22 + 60 = 100
Main 8 x 50yd/m w/:20 rest:
#1-3: Right Side Kick
#4-6: Left Side Kick
#7-8: Six Kick Change.

*Mastery of a drill determines progression, not yardage.
2 x 50 Swim Golf. Did you improve your swim golf score?
18 + 20 + 60 = 98
19 + 22+ 60 = 101
Cool down: 200 easy
Total: 1,000 meters

Run
Time: 44:46
Distance: 6.0 miles
Pace: 7:28/mile

I had a good run this afternoon. I took it slower than a few days ago. I seem to start off to fast. I meant to take today pretty easy. It just felt so natural. I am really trying hard to pay attention to my form.

Bike
Time: 1:00
Odo: 1180.7 miles
Max: 19.0 mph
Avg: 15.6 mph
Distance: 15.68