Running with Trinity. Started out nice and easy with the plan of going 8 miles. However, felt really good and pushed on past 8 for a total of a 10 mile run. Trinity started bailing toward the end, but in true tough little Trinity, she held out for me and we had a great run! Run includes a couple hills, most notably a 19% grade at 4.1 miles in. Avg around 8:50 min/mile. There is two houses where I had to stop and yell at some dogs that tried to chase us though!

Gorgeous day! Looks like a ride!

IT was GORGEOUS today! Mid 70's bright and sunny and my office window had me itching to get home as soon as I could! Got home and hopped on the bike right away. Only got out for a 28 mile ride, but still felt good to get outdoors for another great ride. Started off a bit weak, had some tightness in my hamstring below my butt, however, after the first five or six miles I loosened up and got going avg 19.2 mph and a cadence of 89. Overall 1292 feet of climbing. Check out the Google Earth map to the right of my ride and below it, check out my speed and the elevation over the ride from my Garmin Edge 305! God I love that thing (I am such a dork!!!).

On the road again...

Finally a nice day, so got out on the road for a 28 mile ride. A bit tight, but overall a good ride.

New Challenge!

So after much legal finagling, my buddy Bernd (another, much better, yet older triathlete) and I finally worked out the details of our challenge. We are assuming that he will maintain a 3:2 ratio (1.5) of mileage in comparison to my totals. If I should do better than this (<1.5)>1.5 ratio) his donation will drop. In any case, I will be making up the difference between his max $200 and his current donation, so not only does his donation change, but so does mine!

If anyone else is interested in a challenge to motivate yourself to get busy, let me know! Challenges can be made to compare between my efforts and any kind of workout you prefer (swimming, weights, walking, hiking, etc...). Email me and lets figure something out and get us both motivated!

Running with the little one...

Well I was some issues with my foot, so originally I was going to take the day off. However, when I got home it started feeling a bit better so I went out for a run anyway (I know stupid, but it turned out ok!). Trinity loved going, and got to get in her first run with her new bandana "Will Run for Treats"! Actually set a new PR for the route, 31:35 for the 4.1 miles! Avg 7:44/mile...

Raining so the trainer it is

I worked from home today, working on a proposal so didn't get outside during the day, not to forget the fact that it was raining all day. This limited to me to more training work. Not too bad, but gave me a nice recovery day.

Swimming and hoops with Lonnell

I was out with my little brother (BBBS)Lonnell at the Alexandria YMCA and spent the day shooting hoops and teaching him some techniques for swimming faster. Got in some swimming, but not a great day for mileage.

1st Race of the Year - CUA Triathlon

Yesterday was my first race of this year, the Catholic University of America Sprint Triathlon! It was a really fun race and went really well. It started off with a pool swim in the CUA pool, with each racer being seeded in order based on their percieved 500 yd swim time. Since I no longer have a pool to use readily, I gave myself a slower time than I usually would have been able to do. Unfortunately alot of other people had other ideas. Based on the way that we snaked up and down each lane, there wasn't enough room to pass, so I was stuck behind alot of people unnecessarily so my time was a lot slower than I could have finished in. However, once on the bike, I felt really strong pushing the whole way through the five loops for the 13 mile ride. I avg about 18.4 mph, which ordinarily wouldn't be that great for me, but considering the large number of 90 degree turns and the fact that I dropped my chain once, it was a pretty strong ride. I then got off after the 5 loops and threw on my running shoes and hit the road. My first mile was a bit labored, but I quickly got my pace and overcame a side stitch and got into rhythm, finishing with a 7:40 min/mile avg. Overall it was a really fun race and I am really looking forward to getting the official results online!

Getting in a morning run

Running with Trinity on the Accokeek Access Road loop. Felt pretty good, tried to keep about 8:15 min miles. Trinity was quite happy to go for a morning run!

Mountain biking at Rosaryville

Got in a nice ride at Rosaryville, had intended to do two loops, but an accident near my house set me back about 45 min so I didn't make it in time. Still a great ride though. Felt alot stronger than the last time and my bike handling skills are coming back. Looking to go tomorrow morning again since I am working nights this week!