Long Time Since Last Post

Wow!  I can't believe it has been a month since my last post.  Time gets away from you really quick.  Life is good!  Two more races since my last post.  A reverse sprint tri where I took 2nd in AG and a sprint tri placing 9th in AG.  My same time would have won the AG last year, just tells you how things can change.  You can't control who shows up to race, you can only control yourself.  Both of these races all went well.  My speed has increased on the bike and I am quite please.

After my vacation ending after the 4th of July weekend, my training will begin for my "A" race for the year.  My goal is to have another sub-5 half-iron distance race.  This time I want to be able to have a solid run without breaking down at some point throughout the day.

Training Week Ending April 28, 2012

A much needed recovery week after my 70.3 last weekend.  I was also traveling so it forced me to take it easy as well.  No bike and no pool to swim.  I ran 3 days this week, Tuesday, Wednesday and Thursday.  Today I went for an easy bike ride of 19 miles.  Back to my normal schedule next week and will get some good speed work in on the bike.  I will probably even ride indoors on Thursday to get great controlled workout.

Chattahoochee Challenge Half Race Report

Race day turned out to be a beautiful day.  Everyone was concerned is was going to be raining with a chance of thunderstorms as was predicted all the way up until Friday.

The stats:

Finish Time: 4:58:42
Swim (1.2 miles): 29:36
T1: 2:11
Bike (56 miles): 2:42:31
T2: 0:35
Run (13.1 miles): 1:43:51



Swim:  The swim was in the Chattahoochee river with the first 3/4 of a mile downstream and the final leg swimming into the current.  Although the current wasn't very strong, it was enough to let you know it was there.  One of the anchors on the dock we were starting on broke free and the dock would shift whenever someone would dive or push off the dock into the water.  When we were told to go, I almost fell off into the water.  The swim downstream went fairly well, although I could feel I wasn't completely ready for this distance swim.  Once I made it to the bouy and made the turn back, I was struggling to keep moving forward.  I was really beginning to hurt in my chest and side.  I was passed by a few people here.  Come to find out later, I had a great swim and only a handful of people were out of the water before me.  I haven't been swimming the way I should have over the past few month.  In fact for the month of April leading up to this race I had only swam 3000 meters and didn't swim but 2000 for the month of February.

Swim Start

T1: I ran up the boat ramp removing my wetsuit down to my hips as I finished the run to the bike.  Once I got to the bike, I pulled the wetsuit down stepped on it to get it off my feet and that is when my calf seized up with a nasty little cramp.  I quickly stretched it pulled the wetsuit off the rest of the way.  I put on my number belt, helmet, socks and grabbed my bike and started running for the mount line.  I didn't do such a great job getting on the bike. A bit wobbly at first, but I got it done.  Should I say I need to practice my mount with my water bottle on the back.



Bike: I knew the bike course fairly well since I ride portions of it almost everytime I ride so it was an advantage for me.  My goal on the bike was to ride at about 20.5 mph through the first 20 miles before we hit the hilly portion of the course and then let it play out from there.  I knew the return trip was fast and I didn't want to burn the legs out before I made the turnaround.  I was holding steady to my plan until a little after mile 10 I heard a click, click, click, click and I couldn't figure out what was going on at first.  I thought maybe somehow my computer sensor was hitting the magnet on the wheel.  So I stopped to investigate, sure enough the magnet came loose.  I slide it down and off I went and as I shifted gears my chain came off, which has never happened to me on my tri bike.  I fixed it without getting off the bike.  I was riding with my Garmin 310, GPS for speed and distance so I didn't need the computer sensor on the wheel, but low and behold it wasn't picking up my speed or distance now. I was fiddling with it for the next 1/2 mile or so when I finally gave up on it.  Roughly 12 miles into it my Garmin still registered 10.6 miles and my speed was steady dropping since the time was still running but it wasn't registering as though I was moving.  At this point my plan went out the window and now I was just riding by feel.  Sometime before mile 13 the Garmin started working again, but I was already thrown off my game and had no idea how fast I was really averaging.  At approximately mile 22 I was passed for the first time on the bike and it was fellow Unthinkable teammate Edward Wallace.  Go Edward!  He was flying (taking 3rd overall).  Since this was an out and back course I had no idea where I was compared to the rest of the competitors.  As I was nearing the turnaround I started counting competitors as they were coming back up the hill.  I  counted 5, but with a wave start it really didn't mean anything other than I had a much better swim than I thought.  Once I mad the turn and made it up that hill, it was fast course the remainder of the trip back to transition.  I averaged 20.7 mph for the 56 mile course. Never in my life would I have thought I would have rode that fast for 56 miles. A 5 minute personel record on the bike leg.

Getting Ready to Dismount Bike

T2: Off the bike at the mount line, bike racked helmet off, visor on, shoes on and water bottle in hand and off I went in 35 seconds through the transition.

Run: I felt good coming off the bike although I knew I pushed pretty hard on the bike. My plan was to run a 7:45 mile.  I started off a little fast with a 7:33 mile, but then I settled into my pace for mile 2, 3, 4 and 5.  I was feeling great not pushing too hard. Through mile 6 I thought this was going to be my race and finish strong. Both 1/2 Iron distance races I done before I fell apart on the run, but not this time I felt great.  Mile 7 and 8 went well and then it happened. Out of nowhere the body said no more. The legs felt fine but I was beginning to get side cramps and then the legs said no more. When I made it to the next aid station I grabbed some pretzels and downed the last of my drink mix. I would run for as long as I could and then walk for 10 to 20 seconds and run again.  Sometime shortly after mile 11 I felt better and began to run the rest of the way.  I started doing the math in my head, could I break the 5 hour mark.  This thought got my mind off the legs and I began to run and run as hard as my body would let me at this point.  My legs and body were hurting from the cramping I had through miles 9, 10 and 11, but I knew it would be close to a 5 hour half-iron distance race.  As I made the last turn and could see the finish line I was running with everything I had left. I made the finish in just under 5 hours. A goal I had set for this year, but not for this race.

Final Push to Finish

Nutrition plan:  My nutrition plan was simple. Hydrate early before the race with sports drink and water. On the bike, I had my watch set for every 20 minutes to remind me to eat taking in roughly 240 calories an hour, plus I had a drink mix of gatorade and Base Amino which would round me up over 300 calories an hour.  On the run I carried a bottle mixed with gatorade and Base Amino and 3 gels.  This is where I failed to calculate properly or execute my plan. I didn't drink enough on the run nor did the gatorade provide enough electrolytes to sustain me and I didn't take my gels as planned.  I was feeling good on the run remember, I didn't need it. It caught up to me. I think if I would have taken the gels and grabbed some drinks on the course early on I would have been fine throughout the entire run.

My new goal for the year is to improve my run after coming off the bike. I can run, I am not fast, but I should be able to sustain a 7:45 pace.  The run is where I lost ground compared to my competitors.

Training Week Ending 14 April 2012

What an exciting week in the Lord!  God is so great and I am thankful that He has given me grace and salvation.

"He will order his angels to protect you wherever you go." - Psalm 91:11
"Be sure of this: I am with you always, even to the end of age." - Matthew 28:20
"The Lord will work out his plans for my life." - Psalm 138:8

Although I didn't get to work out the way I would have liked this week, it was a great week of training.  Since I had a 24 hour duty and didn't train at all on Tuesday or Wednesday.  Friday I picked up my "new" used wheels and was able to ride them on Saturday. They felt fast, but not sure if that was because I took two days off or not.  I am excited for the Chattahochee Challenge Half Iron distance race on Saturday (April 21).

This weeks totals:

Sunday: Rest
Monday: 14 Mile Run - I felt awesome throughout the run
Tuesday: 2000 meter swim / 15 Mile Bike - 5 x 3 min sprints with 3 min recovery
Wednesday/Thursday: 24 hour duty - no workouts
Friday: 6 Mile Run - 6 x 100 meter striders
Saturday: 28.5 Mile Bike / 2.66 Mile Run Brick Workout

Swim: 2000 Meters
Bike: 44.82 Miles
Run: 22.66 Miles

May God provide me protection and rest throughout the next training week.

Happy Training Everyone.

Training Week Ending 7 April 2012

A week of traveling which altered my normal training path.  Although I was out of my norm, I did have a great week of training finishing the week of with a 62 mile bike ride.  I wasn't able to get in a swim all week, more out of choice due to the inconvenience of going to a pool I am not familiar and it would have been in the evening verses morning or lunch.

Monday: 15 miles on the trainer doing Spinerval Lean and Mean and flew to Seattle.
Tuesday: Double - 11 mile run in the a.m. and 6 mile run in the p.m.
Wednesday: Rest day
Thursday: 10.5 mile run and late night flight home.
Friday: Rest day
Saturday: 62 mile bike ride

Two rest days isn't normal for a week training but it did feel good and both came out of complete laziness, not intentional rest day.  That is what happens when I get thrown of my normal routine.

Saturday's bike ride ended horribly.  One of the guys I was riding with crashed when a deer ran out in front of him and it happened at the worst time possible as he was aero coming down a hill resulting in a collapsed lung and broken ribs.  He will be in the hospital until Wednesday with approximately 3 weeks of recovery.

70.3 Bible Versus for Half-Ironman

70.3 Bible Versus for Half-Ironman

Pre-Race: At daybreak, LORD, You hear my voice; at daybreak I plead my case to You and watch expectantly. - Psalms 5:3


Swim:  The LORD himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”  -  Duet. 31:8


Bike Mile 1:       “I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and hope.” - Jer 29:11

Bike Mile 2:       “Commit everything you do to the Lord. Trust him, and he will help you.” - Psalm 37:5

Bike Mile 3:       I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize… - Philippians 3:13

Bike Mile 4:       The Lord is faithful; he will strengthen you. - 2 Thessalonians 3:3

Bike Mile 5:       It is not that we think we are qualified to do anything on our own. Our qualification comes from God. - 2 Corinthians 3:5

Bike Mile 6:       He will order his angels to protect you wherever you go. - Psalm 91:11

Bike Mile 7:       Be sure of this: I am with you always, even to the end of age. - Matthew 28:20

Bike Mile 8:       The Lord will work out his plans for my life. - Psalm 138:8

Bike Mile 9:       The amount you give will determine the amount you get back. - Luke 6:38

Bike Mile 10:   We are hunted down, but never abandoned by God. We get knocked down, but we are not destroyed. - 2 Corinthians 4:9

Bike Mile 11:   Faith is the confidence that what we hope for will actually happen; it gives us assurance about things we can not see. - Hebrews 11:1

Bike Mile 12:   We know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. - Romans 8:28

Bike Mile 13:   Commit your actions to the Lord, and your plans will succeed. - Proverbs 16:3

Bike Mile 14:   I will guide you along the best pathway for your life. I will advise you and watch over you. - Psalm 32:8

Bike Mile 15:   Whatever you do, do well. - Ecclesiastes 9:10

Bike Mile 16:   I am sure of this, that He who started a good work in you will carry it on to completion until the day of Christ - Philippians 1:6

Bike Mile 17:   Make your own attitude that of Christ Jesus. - Philippians 2:5

Bike Mile 18:   For it is God who is working in you, enabling you both to will and to act for His good purpose.  Philippians 2:13

Bike Mile 19:   But endurance must do its complete work, so that you bay be mature and complete, lacking nothing. -  James 1:4

Bike Mile 20:   Be doers of the word and not hearers only, deceiving yourselves. -  James 1:22

Bike Mile 21:   For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.  - 1 Timothy 4:8

Bike Mile 22:   “With God’s help we will do mighty things.” - Psalm 60:12

Bike Mile 23:   Whatever you do, do it enthusiastically, as something done for the Lord and not for men. - Colossians 3:23

Bike Mile 24: "For with God nothing will be impossible." - Luke 1:37

Bike Mile 25:   “And my God will supply all your needs according to His riches in glory in Christ Jesus. - Philippians 4:19

Bike Mile 26:   …whatever you do, do everything for God’s glory. - 1 Corinthians 10:31

Bike Mile 27:   …Be strong and courageous? Do not be afraid or discouraged, for the LORD your God is with you wherever you go.” - Joshua 1:9

Bike Mile 28:   I pursue as my goal the prize promised by God’s heavenly call in Christ Jesus.  - Philippians 3:14

Bike Mile 29:   Finally, be strengthened by the Lord and by His vast strength. - Ephesians 6:10

Bike Mile 30:   Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand. - Isaiah 41:10

Bike Mile 31:   And not only that, but we also rejoice in our afflictions, because we know that affliction produces endurance, endurance produces proven character, and proven character produces hope. - Romans 5:3-4

Bike Mile 32:   “Do not be conquered by evil, but conquer evil with good.” - Romans 12:21

Bike Mile 33:   “No discipline seems enjoyable at the time, but painful. Later on, however, it yields the fruit of peace and righteousness to those who have been trained by it.” - Hebrews 12:11

Bike Mile 34:   Our present troubles are small and won’t last very long. Yet they produce for us a glory that vastly outweighs them and will last forever! - 2 Corinthians 4:17

Bike Mile 35:   “And whatever you do, in word or in deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through Him.” - Colossians 3:17

Bike Mile 36:   “…the One who is in you is greater than the one who is in the world.” - 1 John 4:4

Bike Mile 37:   “Be strong and courageous. Do not be afraid or terrified because of them, for the LORD you God goes with you: he will never leave you nor forsake you.” - Deuteronomy 31:6

Bike Mile 38:   “Then you will have success if you are careful to observe the decrees and laws that the LORD gave Moses for Israel. Be strong and courageous. Do not be afraid or discouraged. - 1 Chronicles 22:13.

Bike Mile 39:   Wait for the Lord; be strong and take heart and wait for the LORD. - Psalm 27:14.

Bike Mile 40:   “Be on your guard; stand firm in the faith; be men of courage; be strong. - 1 Corinthians 16:13

Bike Mile 41:   “Rise up; this matter is in your hands. We will support you, so take courage and do it.” - Ezra 10:4

Bike Mile 42:   “The Lord is my strength and my song; he has become my salvation. He is my God and I will praise him, my father’s God, and I will exalt him.” - Exodus 15:2

Bike Mile 43:   “Love the Lord you God with all your heart and with all your soul and with all your strength.” - Deuteronomy 6:5

Bike Mile 44:   “Look to the Lord and his strength; see his face always.” - 1 Chronicles 16:11

Bike Mile 45:   “The Lord is my light and my salvation; who shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid? - Psalm 27:1

Bike Mile 46:   “The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?” - Psalm 27:1

Bike Mile 47:   “God is our refuge and strength, an ever-present help in trouble.” - Psalm 46:1

Bike Mile 48:   “Seek the Lord and his strength; seek his presence continually!” - Psalm 105-4

Bike Mile 49:   “"Not by might nor by power but by my Spirit" says the Lord God Almighty” - Zechariah 4:6

Bike Mile 50:   “I can do everything through Christ, who gives me strength.” - Philippians 4:13

Bike Mile 51:   “Be strong and courageous, for your work will be rewarded. - Chronicles 15:7

Bike Mile 52:   “I am the LORD, the God of all mankind.  Is anything too hard for me? - Jeremiah 32:27

Bike Mile 53:   “The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to go on the heights.” - Habakkuk 3:19

Bike Mile 54:   “Finally, be strong in the Lord and in the strength of his might.” - Ephesians 6:10

Bike Mile 55:   “I can do all things through him who strengthens me.” - Philippians 4:13

Bike Mile 56:   “May he strengthen your hearts so that you will be blameless and holy in the presence of our God and Father when our Lord Jesus comes with all his holy ones.” - 1 Thessalonians 3:13


Run Mile 1:         “Your word is a lamp for my feet and a light on my path.” - Psalms 119:105

Run Mile 2:        “To those who use well what they are given, even more will be given.” -  Luke 19:26

Run Mile 3:        We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. - Romans 5:3

Run Mile 4:        Let us run with endurance the race God has set before us. - Hebrews 12:1

Run Mile 5:        Be an example to all believers in what you say, in the way you live, in your love, your faith, and your purity. - 1 Timothy 4:12

Run Mile 6:        But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. - Isaiah 40:31

Run Mile 7:        “Commit everything you do to the Lord. Trust him, and he will help you.” -  Psalm 37:5

Run Mile 8:        I tell you the truth, if you had faith even as small as the mustard seed, you could say to this mountain, “Move from here to there,” and it would move. Nothing would be impossible. - Matthew 17:20

Run Mile 9:        But as for you, keep a clear head about everything, endure hardship, do the work of an evangelist, fulfill your ministry. - 2 Timothy 4:5

Run Mile 10: "We know that all things work together for the good of those who love God: those who are called according to His purpose." - Romans 8:28
Run Mile 11:    Let the name of Yahweh be praised both now and forever.”  - Psalm 113:2

Run Mile 12:   I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize… - Philippians 3:13

Run Mile 13:  “Anything is possible if a person believes.” - Mark 9:23

Run Mile 13.1:  "I have fought the good fight, I have finished the race, I have kept the faith." - 2 Timothy 4:7

Post Race: “For I will restore health to you and heal you of your wounds,” says the Lord. - Jeremiah 30:17

LaGrange, GA Sprint Triathlon

God's words from this morning. "Rise up; this matter is in your hands. We will support you, so take courage and do it." Ezra 10:4

Pre-Race:
The morning started at 5 a.m. with a half a bagel, CeraSport EX1 and 2/3 scoop of Base Amino.  We left the house at 5:45 for the hour drive to LaGrange for the race.  On the way I had a bottle of water and a few sips of NOS energy drink and half an energy PowerBar to eat.  Once I arrived I had about 8 ounces of watered down gatorade.

It was raining off and on with lightning off in the distance, nothing hard just a light rain.  I set up my transition area, met a few friends, made a few new friends and I went for a short run.  By the time I returned it was about 15 minute before the start and they told everyone to get out of the pool.  Ooops, I was wanting to get in the water and go for a short swim. 

As I was waiting for the final few minutes for the start, I kept thinking how I was going to make a difference for God.  It was a small race and I knew I wouldn't have a lot of time on the course to talk to people as I normally do. I decided I would smile from start to finish and let God's light shine through me and talk to and thank everyone I had the opporuntity to meet on the course; the volunteers and police and even the competitors.

Swim:
The swim was advertised at 300 meters, come to find out it was a yard pool so the swim would be 300 yards.  It was a time trial start with someone starting every 10 seconds.  I started number 22 and figured I would swim hard an have fun.  I told the lady behind me before the start, if you catch me, slap my feet and I will let you pass at the next wall and I told the guy in front of me the same thing.  At 8:03:20 a.m. I was off and swimming.  I caught the guy in front of me in less than 75 yards and he didn't let me pass.  By 100 yards during my catch I was reaching up to his knees, finally I decided at 125 yards I was going to try and pass him without hitting anyone coming the opposite direction.  The pass was successful but almost immediately I was on the next guy.  I followed him the remainder of the way, just not know where the people were coming the opposite direction.  This is the one thing I hate about pool swims, you just can't get around anybody safely.  As I exited the water I took a quick look at my watch and it was 4:40, much faster than I had anticipated.  I had about a 100 meter run to the transition area where the timing mat was located reaching the mat at 5:21.  I took it easy as it was raining I didn't want to go crashing to the ground on the concrete.  As I made the turn on the timing mat my feet went out from under me and down I went.  At least I hit the rubber timing mat.

Passed one guy by this time, can't get around guy in front of me.

T-1:

I took way too long in transition.  I gotta start to ride and run without socks.  I had to dry my feet to get the socks on and then I was standing in the puddle.  It took me 1 minute to get through transition, but that also included the fall.  I am just glad my wife didn't get a photo of it.

Bike:

The bike course was advertised at 20k.  The course was well short measuring 9.3 miles, so a little over 3 miles short.  The course had some pretty steep hills and a bunch of sharp turns.  Since it was raining I took it cautiously around the corners as I didn't want to take any unnecessary spills for stupidity.  My initial goal was to ride around 22 mph, but with the rain I wasn't going so hard in the turns and it turned out the hills were a bit harder than I anticipated.  Despite being warned about the turns on the turn around loop I was going to fast and almost went off the road and by the time I hit the bottom of that hill the mud was spread across the road from the down pours overnight and the continuous rain and then a steep 200 meter hill before heading back.  At about mile 6.5 I was averaging 21.2 and was happy but that climb through mile 8 got steeper as we neared the top of the hill.  I passed a bunch of people on the bike course.  By mile 6.5 and heading up that hill I didn't see anyone in front of me all the way back to the transition area.  As I rode into the transition area, I slipped out of my shoes and prepared to dismount by the dismount line.  I lost a lot of time from mile 6.5 through mile 9.3 with most of it on that darn hill.  I finished in 27:54 averaging 20.1 mph, a far cry from 22 mph. I was happy with my time considering the rain and it was the 6th fastest time on the day.

Putting my shoes on leaving transition.

Dismounting Bike.

T-2:
The bike to run transition went quick, 25 seconds.  I put the bike on the rack, shoes on and helmet off and out of transition I went and still nobody in sight in front of me.  I gotta run hard to make up time.

Run:
Out of transition I went and headed down the road. After I made the second turn I caught a glimpse of one person in front of me and my goal now was to run him down.  I became focused pushing, but not overdoing it.  By 3/4 of a mile he was within reach and I was closing fast as I made the turn up the first nasty little hill, I slowed but kept grinding away.  By the time I reach 1.5 miles he was right in front of me trying to hold me off.  We made the turn a turn at approximately 1.9 mile for the second hill and this is when I made my move past him up the hill giving him ecouragement.  At the top of the hill was mile 2 and a water stop and the second person I seen in front of me.  He turned an looked back at the water stop, a sure sign that he was fading and didn't want to get passed again.  I ran hard up that hill and now it was slightly down hill for the next 1/4 mile.  I was closing on him and as I got close enough I knew he was in my age group which made me run that much hard and push all the way to the finish line.  I made the pass at 2.75 mile and ran with everything I had left to the finish.  My Garmin measured the course at 3.05 and I finished in 19:47, 4th fasted run time.  It is definitely one of the harder 5K run course I have been on and to run a sub-20, even on the short course, makes me happy.

Last little hill to finish

Nice Blue Shoes

Official Mens Results

I hope that I glorified God throughout the day.  Sharing His joy with the volunteers, the police and the other triathletes on the course.  I thank God everyday for the gifts He has given me.

Thanks to my sponsors and supporters: MultiSport Ministries, Base Performance, CeraSport and Brooks Fanatics.

3 x 2 Mile Intervals

“Be on your guard; stand firm in the faith; be men of courage; be strong." - 1 Corinthians 16:13

A great verse to start the day off and Gods word carried me through another tough morning workout.  this morning the plan was to run 3 x 2 mile intervals with a 5 minute active recovery with a plan of running at a 6:45 pace or a 13:30 2 mile run.  Well it didn't actually go as planned.  I had a freind go with me that is a much faster runner than I am and he stayed a step ahead of me which in return made me push a little harder than I wanted.  I ended up running the first two intervals at almost the exact time: 12:50.13 and 12:50.18 and yes I realized those times are 40 seconds faster than planned.  The last interval was a bit slower at 13:09.73.

Happy training everyone!

Bike/Run Brick workout!

"Wait for the Lord; be strong and take heart and wait for the LORD." - Psalm 27:14

An early morning ride this morning filled with some nasty smoke from burning the underbrush.  My stuff still smells like smoke.  Despite the smoke I still had a great ride.  I rode from the office out sunshine road to coal range and back.  I love riding those hills.  I was able to keep up my speed averaging almost .8 mph faster than last week and my avg HR was slightly lower.  Nice!  So much fun push beyond what I could do on my own.  Thank you Jesus.

Once I finished the bike leg I changed clothes quick and headed out for a short 2.5 mile run.  Again, so much fun!

Details:
Bike Distance: 29.17
Run Distance: 2.5
Bike Time: 1:29:11
Run Time: 19:25
Avg Speed: 19.6
Avg Pace: 7:46
Avg HR: 150
Max HR: 175
Avg cadence: 82.9 
Weather: Temp Min./Max.: 55.8 °F/57.8 °F; Humidity: 95.7%; Dew point: 56.5 °F; Wind Speed: 0.5 mph

12 Mile Run and 1700 Meter Swim

“Then you will have success if you are careful to observe the decrees and laws that the LORD gave Moses for Israel. Be strong and courageous. Do not be afraid or discouraged." - 1 Chronicles 22:13.

A great 12 mile run this morning.  We started out at an 8:30ish pace through mile 6 and then we began to pick up the pace for the return trip which was slightly more difficult with the hill but maintain a pace between 7:30-7:40 through mile 11 and then recovered with an 8:30 mile.

A lunch I headed to the pool for 1700 meters including 8 x 150m repeats @ 20 sr.  I was able to hold a pretty strong pace (for me anyhow) finishing each set between 2:30 and 2:36.

Run Details:
Distance: 12 miles
Time: 1:37:37
Avg Pace: 8:08
Avg HR: 142
Max HR: 175
Shoes: Brooks Defyance 4
Weather: Temp Min./Max.: 54.2 °F/55.9 °F; Humidity: 96.3%; Dew point: 54.0 °F; Wind Speed: 0.1 mph

Happy Training Everyone.