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We woke up early(ish) on our day off and drove to Baldwin Park for a ling(ish) run. I ran 5 long, hot miles using 2:1 intervals. We started later than I intended, at 8 am, and it was already pretty humid.Thank god I brought water with me or I would not have made it. I was drenched within a mile. I wanted to stop after 2.5, 3, 3.5, and 4 miles, but I just slowed down and kept at it. It took all my will power to make it the 5 miles, but I'm glad I did it. Now I think I need a nap =P

I was tired from swimming so I didn't push as hard on the way home. I came home to a clean apartment and a yummy dinner of grilled steak and potatoes. yum!

I had a great time as always. Giles is a great teacher and everyone is so supportive. I worked on my breathing today and swimming without the nose plug (or the pull buoy since a swim class that meets there always hordes them), and it went pretty well. Giles made a good point that the nose plug could get yanked off during the race and I wouldn't want that to be the first time I try swimming without it, so no more nose plug for me! I may have done a few more laps but I kept losing track. I did 2 additional laps using the kickboard to focus on breathing.

I rode my bike to the swim meetup at the Cady Way pool since it takes just as long to drive there. I meant to take it easy (11-12 mph) since I had to swim after, and I was on my mountain bike, but I guess I was too excited to get out of the heat and swim. I forgot how awesome this bike is.

This was my first workout since the race on Sunday. It felt good to get back out there and the weather wasn't too bad--humid as usual, but with nice cool temp. The run went great, and I only walked once when I stopped for water. That is until I stopped and then I felt ill. I think it was the sudden stop after pushing the pace a bit at the end. Feeling ok now.

T2 was a tad slower because I was beat. I got off my bike and slowly walked to rack my bike as I caught my breath. As I sat down to switch my shoes, I wondered if that was such a good idea and if I'd be able to get back up *LOL*

The 2nd run SUCKED. I was hot and could not catch my breath. I had a side stitch for about a mile and was cramping up. I walked a great deal, hence my pace, but I was not about to risk heat exhaustion for a race I wasn't going to win anyway =P I was disappointed I had to walk so much, but the heat was insane and I had pushed really hard on the bike. I knew I'd make it under 2 hours so I didn't care. The finish was a bit anti-climatic because I felt defeated and that I hadn't pushed hard enough to justify the final sprint. I'm still very proud that I did this and will be sure to do more brick workouts for the next one :)

I'm logging the distance and time from the Garmin, but the official results for say I finished the 2nd run in 0:34:07.580

T1 was pretty easy: I switched my hat for the bike helmet, switched running shoes for cycling shoes, put on the camelbak, unracked the bike and was gone. I had trouble clipping in at the mount line, but I was on my way pretty quickly.

I pushed really hard on the bike and maintained a consistent average of 15.5 mph., my fastest pace for this distance. I passed quite a few people on the bike, but I also got passed by a ton of people ridiculously fast people. I was really glad when I got to the 5th loop because by then all the speed demons were running :) Of course, I got a wicked headwind as I finished the last lap when I was exhausted. At one point I feared I had a flat tired and stop to check but it was all in my head.

I'm logging the distance and time from the Garmin, but the official results for say I finished the bike leg in 0:51:43.290.

The first run went well, even though it was already hot as hell. I tried to take it easy but still managed to average 11 min/mile. I ran most of this and only stopped to walk for less than a minute at the 2 water stops. I was 2nd to last for most of the run, but passed a few people at the end to finish 5th from last.

I'm logging the distance and time from the Garmin, but the official results for say I finished the first run in 0:27:42.951.

We got rained out for most of the practice, but that didn't stop us. Once you are in the pool and wet, is hard to justify getting out because of al little rain. I think this is accurate, but I kinda lost count since I was working on technique. I swam without the pull buoy today since they were all being used and I did ok. I was able to do a full lap (50 yds) non-stop a few times, but that gets harder the more laps I do because I get tired and my stroke turns to crap. I got some tips from Giles and he video taped me swimming with commentary on my stroke. It'll be interesting to see that later.

There was actually a cool breeze this morning, but the humidity quickly became apparent. It was comfortable enough for 2 easy non-stop miles.

1/2 mile splits pace:

12:26
12:27
11:50
10:33

Met up with Lisa and MaryLynn and the Trek Tri meetup at the College Park pool. The water was HOT. Yuck! 2 of these laps was just kicking with the kickboard, but I am counting them anyway =P The rest was freestyle trying to work on my stroke and breathing. There was a bit of miscellaneous other stuff that didn't amount to much.

This morning's ride sucked. I woke up exhausted and wanted no part of this. The heat and humidity was insane: 80+ on both counts! When we stepped outside, it felt like a sauna, and I was drenched when I got to work. My cycling shorts seem to have stretched, or I've lost weight, because they were a bit loose and wouldn't stay in place.

I was trying to take it easy, so I purposely did not look at the speed on my watch while riding. Imagine my surprise to see I averaged 12.6 mph and 80 rpm. The ride home, if not raining, will probably suck even more as it will be hotter: 90+ temp and there is a "Heat advisory in effect from 11 am this morning to 8 PM EDT this evening...". Lovely. I plan to swim afterwards, so I really need to take it easy or maybe get a ride home instead.

Only 6 days until the duathlon.

Walked the rest of the Lake Baldwin Loop after I gave up on running 5 miles.