Trails

Run
Distance - 5.4 miles
Time - 53:09.46
Pace - 9:50.6 m/m

Really struggled today. It didn't help that I ate Sonny's Barbeque an hour before I ran, it also doesn't help that I haven't rested at all this week. Look forward to Chicago, just not running on a treadmill...

Brick

Bike
Distance - 25.212 miles
Time - 1:22:21
Pace - 18.3 mph

Run
Distance - 2.4 miles
Time - 21:57.97
Pace - 9:09 m/m

Went easy on the brick today seeing as I was following up my longest run to date. It took me about 10 miles to get warmed up on the bike and pumping out at 20+ mph. I really struggled on the run (no surprise), partially due to last night's workout and partially due to the fact that I'm all out of GUs. Took an ice bath today, should get me back on the mend. Looking forward to running trails tomorrow!

Monday Night Run

Run
Distance - 11.3 miles
Time - 1:37:41
Pace - 8:39 m/m

This was the longest run I've ever done in my life :). Running in Atlanta at night is scary if you don't know where you're going. Around mile 4 I felt some tightness in my upper left calf muscle but couldn't seem to stretch it out. Taking 2 gels definitely helped me get through to the end without burning out, hope to do an easy bike workout on tuesday and then trails on wednesday

Speed Workout and Weekly Totals

Run
1 mile - 8:40
.5 miles - 3:25.17
.25 miles - 2:12.49
.5 miles - 3:29.88
.25 miles - 2:21.63
.5 miles - 3:17.52
.25 miles - 2:49.88
.5 miles - 3:24.36
.25 miles - 3:35.66

Total - 4 miles

Weekly Totals:
Run - 24.16 miles
Bike - 65.45 miles
Swim - No workouts
Time - 7.25 hrs

Run goal for this week is 27 miles. Plan on getting most of that Monday thru Thursday before heading up to Chicago for ICMC

Bike Workout

Distance - 40.254 miles
Time - 2:14:56
Pace - 17.8 mph
Route - Silver Comet Trail

LER

Run
Distance - 9.36 miles
Time - 1:24:08
Pace - 8:59 m/m
Route - Barrett Lakes, right on Chastain, left on Busbee Dr, left on Busbee Blvd, left on Frey, right on Campus Loop, left on Big Shanty, left on Chastain, right on Barrett Lakes

Had to make a pit stop at Winner's Chicken at mile 3. The vanilla orange roctane gel (double caffeine) worked out pretty well. It definitely helped taking my time getting it down rather than sucking it down as fast as I could

Hill Repeats

7 1/2 minute warm-up
5 x 1-minute repeats
9 minute cool down

Total Distance - 2.5 miles

Trails at Kennesaw Mtn

Run
Distance - 5.7 miles
Time - 54:12.18
Pace - 9:30.6 m/m
Route - out-and-back to Pigeon Hill on the East Trail

Had to stop ~.8 miles in because the rangers were cutting down a tree. Only other stop was at Pigeon Hill.

Brick

Bike
Distance - 20.2 miles
Time - 1:01:33
Pace - 19.6 mph
Route - Silver Comet Trail

Run
Distance ~ 2.6 miles
Time - 19:20.95
Pace - 7:26.5 m/m
Route - Silver Comet Trail

I started with a 5 mile warm-up before resetting the odometer on my bike. Total distance: 25.2 miles

Easy Run and Weekly Totals

Run
Distance - 6 miles
Time - 52:05.53
Pace - 8:40.9 m/m
Route - Barrett Lakes

No stops. Settled into a good pace after about 2 miles and sustained it through the rest of the run. Start integrating speed workouts this next week. I'll up my weekly mileage each week for the next 3 months to where I'm running 50 mile weeks. Next week I'll run around 25 miles. Here are the weekly totals:

Run - 21.3 miles
Bike - 30.129 miles
Swim - No workouts
Time - 5 hrs

LER

Run
Distance - 8 miles
Time - 1:14:12
Pace - 9:16 m/m
Route - Barrett Lakes + Campus Loop

I threw up at 30 minutes after trying to take a gel, guess I won't be buying anymore blackberry flavored gels

Late Night Prep Run

Run
Distance - 2.8 miles
Time - 25:06
Pace - 8:57.51 m/m
Route - Barrett Lakes

Trail Run

Run
Distance ~ 4.5 miles
Time - 48:19.26
Pace - 10:44.3 m/m
Route - Pidgeon Hill Loop. We ran up the mountain, down the other side, and back around

Monday Bike Ride

Interval workout with 3 sustained bursts at 21+ mph. Recovery pace was between 16-18 mph. The pace is an average for the whole ride

Distance - 30.129 miles
Time - 1:38:19
Pace - 18.3 mph
Route - Silver Comet Trail

Sunday Run and Weekly Totals

Run
Distance - 3.6 miles
Time - 28:55.74
Pace - 8:01.57 m/m
Route - Barrett Lakes

Weekly Totals:
Run - 18.14 miles
Bike - 10.934 miles
Swim - 1600m
Time - 4.5 hrs

Bike with Sherwood

This technically wasn't a workout since it was me and T.J. tracking down Sherwood on the Silver Comet Trail, but it kinda counts. Sherwood rode to Alabama and back so we figured we'd show some support.

Distance - 10.934 miles
Time - 43:30
Pace - 15 mph
Route - Silver Comet Trail

Back-to-Back Run Workouts

I put in a decently long run Thursday night and then put in a trail run with Max less than 12 hours later. I haven't done a lot of fatigue training so running this morning felt totally different, but it will help me get ready for running that 10k at the end of the Rocketman. Here are the two workouts:

Thursday night run
Distance - 6 miles
Time - 50:55.22
Pace - 8:29.2 m/m
Route - out-and-back on Barrett Lakes

Friday morning trail run
Distance - 4 miles
Time - 36:28.25
Pace - 9:07.1 m/m
Route - trails on Kennesaw Mtn

Swim Workout

300 S
200 Build
10x100 S uncomfortably fast
100 Cool-down

Total - 1600m (1 hr)

First swim in almost a month...definitely need to get in the pool more if I'm going to swim up the Tennessee River next month

Trails

Run
Distance - 4.54 miles
Time - 38:36.38
Pace - 8:30 m/m
Route - Kennesaw Mountain Trails

Just a little less than 8 weeks before Rocketman. In two weeks I'm going to start mixing in some more speed work and less medium-distance runs. I'm also gonna keep all of my bike workouts at or below 40 miles in order to get used to the distance I'm going to race. Starting August 2 I'll be able to get back in the pool and try and get back to where I was at the beginning of the summer. If I can put in a 30 minute swim at Rocketman I'll be very happy.

Weekly Totals

I've been under the weather the past couple of days, which is why I haven't put in any workouts. I'm planning on restarting on Tuesday just to be safe. With the Rocketman Tri less than 2 months away I can't afford to get sick anymore. Here are the totals for this past week:

Run - 8.35 miles
Bike - 60.633 miles
Time - 5 hrs