New Jersey State Sprint Triathlon, 7/23/11

I was glad that I registered for this triathlon since the one the week before became an aquathlon. I couldn't wait to test out my new Trek Speed Concept!!


This was a huge sprint, over 1700 athletes. Matt and I went down the day before for packet pickup. We toured around the race setup and felt the water. Warm again. Mid 80s!


Race day we got there early because I wanted a decent spot in transition for my bike and I got it. I set up my bike and run gear and was able to relax for awhile before heading to the swim start. Matt and I did our normal swim warmup and I felt extremely comfortable. Only downside, it was going to be over 100 degrees! I got to see Matt off for his swim start and I had about another 10 minutes before I started.


I started the swim in the front, as always. This swim was a lot more organized than the swim the week earlier. It was a straight shot, a 90 degree turn and a straight shot into the swim finish. My swim could have been faster, but I was third girl out of the water in my age group, I was happy with that.


The run into transition from the swim finish was longer than what I have done. Since there were so many people the transition area was huge! I was afraid that I wouldn't be able to find my bike. But I found it. I was able to throw on my bike shoes, helmet, glasses, grab my bike and get out of transition quickly!

The bike course was fast! I had so much fun and I passed so many people! I averaged over 20 mph on the bike. Before I knew it I was dismounting and running my bike back into transition.


Then it started to hurt. A 5k run in 100 degree heat after going hard on the bike, not fun! I have never taken so much water and ice at water stops on a 5k. Every stop I took something. I shoved a bag of ice down my tri suit, had an ice cold cloth in my tri suit and grabbed water and Heed at every station. I pushed the run until I started to feel that I was going into a cold sweat. It was at that point I knew I couldn't push myself any harder. Little did I know I was winning my age group going into the run. With a tenth of a mile to go I was passed by a girl in my age group. I remember not thinking anything of it because I didn't know where I was in my age group at that point. I finished as strong as I could, considering.


I probably drank 5 + bottles of water after the finish. We waited around for the results to be posted. Of course there was a mad dash for the result board. Matt pushed himself in there and told me that I placed 2nd in my age group. I started to cry. I couldn't believe it. Then he told me that I missed 1st place by 20 seconds! I guess that's what you get for putting it all out there on the bike and trying to run in 100 degree heat. But I was thrilled with a 2nd place finish and even more thrilled in knowing that I qualified for age group nationals!!

We waited around some more for my award. I got an awesome silver 2nd place metal that is now hanging on my metal rack!


This race was awesome. We plan on doing it again next year. It is a whole weekend event, there is a sprint triathlon on Saturday and an olympic distance on Sunday. Next year we plan on making a weekend of it and doing both!!


For those of you wondering, I am not going to compete at Age Group Nationals this year. It is a goal of mine for next year. If I qualify next year I will be attending. I have not trained for an olympic distance race yet and it would be too much to compile into a short period of time. Plus I'm sure those girls are fast, I need to make sure that I can hang! =)


So what's next??


I have registered for one more triathlon this season on 8/21/11. I have a half marathon in September and a full marathon in October. Since the last triathlon I have upped my running mileage. Got to be ready for 26.2 in T minus 2 months! Can't wait!

We are also heading to NYC this weekend. Matt is competing in the New York City Triathlon on 8/7/11. It's going to kill me to be a spectator, but it will be awesome to see. What's even better is Matt is competing with the first responders. Word on the street ist hat those police officers and firefighters in the NYPD are fast! I can't wait to see how well he does! There are close to 3000 athletes competing on Sunday! The biggest one that we are going to attend this year!

 Who knows, maybe I'll be in the mix in 2012!

Patriot's Triathlon/Aquathlon, 7/17/11

Matt and I rode this bike course on two seperate occassions. Once during a 50 mile ride and another time we drove to the site and rode the course twice. I put in a lot of work on my bike leading up to this race, I was ready to go!


The day before we went to the race site for our packet pickup. While driving there, we noticed that one of the main roads for the bike was chipped and tared. Matt started prepping me and telling me to slow down on this part of the course and to take the turns easy.


That night as we were packing and carb loading, Matt got a text from a friend saying that he heard the bike was canceled. We both checked our email and wouldn't you know, it was canceled due to the chipping and taring of the road. The race went from a "triathlon" to an "aquathlon." A swim and a run. I was extremely disappointed because I put in a lot of time and effort on the bike leading up to this race. But I told myself it's better that they canceled it because it could make for a dangerous situation. Plus, I didn't want gravel hitting my bike frame and chipping or denting it! There were no refunds, so we said whatever and decided to use the day as a hard training day.


We showed up the morning of and set up our running gear in transition. Talk about throwing you a little off your game. There is just something about going into a transition area the morning of a race with your bike.


Matt and I decided we would head down to the water for a warm up swim. The water was extremely warm, mid 80s. The swim course was awkward. You pretty much swam around an irregular shaped lake. We got in, warmed up a little and waited for our waves to start.


Now, as anal as I am, I looked at the past year's race results to see how fast the fastest girl swam. She was registered to race again this year. My goal was to keep up with her, we seemed to match up pretty well on the swim. Her and I started in the front of our wave and took off. I hung with her, side by side, to the first buoy. We rounded it and she took off. I knew there was no way that I could hang with her and be able to run afterwards. I also had other issues, I couldn't see the next buoy! It was in a shaded area and you couldn't see it until you were right on top of it. I managed to pass people from earlier waves and maintain my second place position in the swim. It became extremely crowded swimming into the finish. Those guys that started in earlier waves were floating and breaststroking, just trying to make it to shore. I looked at my watch (I always start it right before my swim wave starts) as I exited the water, 2nd girl out but not as quick of a swim as I had hoped for. Matt and I later compared our times, and we think that the course was a little longer than 650 meters.


On to transition...


I threw on my run shoes, visor, glasses and race number and off I went. I have never ran after swimming. It was very difficult to get my breathing under control, probably a  good mile. I was passed a few times on the run but I expected that. It was an out and back course, the first mile was downhill which was good, I was able to get my legs.

I won my age group. I was the 9th place girl overall, and I finished 21st overall out of men and women combined. They say a win is a win but I was still disappointed I didn't get to bike. I think it would have been a completely different race if there was a bike. Better luck next year!

Black Bear Sprint Triathlon, 6/5/11

Let me start off by saying that this was so much fun!!!!!! For those of you who are close to me, know that I swore up and down I would never do a triathlon. Why? I'm pretrified of open water. I have never biked before and the thought of doing all three in one day, no way! I was a swimmer in high school and college, but these days I have designated myself as a runner. Until 6/5/11. I have never been more proud to say that I am now a triathlete!

The Friday before race day I got a phone call from a close friend of mine. Matt and I were just leaving the gym when I got the call. She said that she was just watching the news and that it was announced that Beltzville State Park closed the lake to swimming due to high bacteria levels. I have to admit I was disappointed and became very nervous. Swimming is my strength so I was expecting to use that come race day. What now? We had to mentally prepare ourselves for a duathlon. Run, bike, run. GREAT! We were just coming off of two half marathons in two weeks so the thought of running more than a 5k on race day was not sitting well with me!

Saturday rolled around and we headed to Beltzville for our packet pickup and the race expo. When we got there they announced that they were having the water re-tested and were waiting on the results. We decided to hang out for awhile and see what the results were. About an hour later they announced that there would be swim!

Preparing for a triathlon is a lot different then prepping for a running race. There was a lot for me to remember that night. Everything for the bike, and all of my running and swimming gear.

That morning we went and set up our bikes in transition. I honestly had no clue what to do and where to put things. I had Matt help me. But I will know what to do at the next one.

Waiting at the swim start, I put on my wetsuit. Did I mention that I hate swimming in them? I am not used to having my shoulders restricted. But, wetsuits are fast! Matt convinced me to get in the water and warm up a little bit before my wave started. I'm glad that I did. I got some nerves out of the way. I was expecting the water to be freezing cold but it was pleasantly warm! I swam a little, loosened up my arms and went and lined up for my start. We were the pink wave. Imagine how excited I was when I found out I'd be wearing a pink swim cap! Haha. Next thing I knew, we were off. It was extremely difficult for me to see during the swim. I don't know if it was because it was very cloudy, or the water was really dark, or what. I know that my goggles were extremely fogged up. I remember I literally had to stop in the water and clean out my goggles so that I could see again. I even considered taking them off completely! But, somehow I made it. I ran over some people, passed some people, and next thing I know I'm running up the shore and into transition 1.

I'm trying to dry my feet the best I can while taking off my wetsuit. I hear a guy behind me say what an awesome swim I had. I'm pretty sure I was the second or third female in my wave to exit the water. I simply replied with a thank you and kept moving. Now I think back, that guy must not have been in a rush to get on the bike. He was really taking his good old time just chatting away. In the meantime, my bike shoes, helmet and sunglasses were on, bike was off the rack and I was off.

I had no trouble getting on the bike at the mount line. I really thought I would. For those of you who don't know my beginner biking experiences.. the first time I tried to get on Matt's road bike I fell right over in the street. Not this time though! However, I was no more than five minutes into the bike course when I tried to shift to the big ring to gain speed down a hill. I popped the bike chain to the outside! I was proud of myself though, I didn't panic. I simply got off, put the chain back on and got back on. What was even more exciting was that those bikers that passed me while I popped my chain and got off to put it back on, I caught right back up to them!

Matt and I rode this bike course twice to train for this race. I am thankful that we did. This bike course has a decent amount of hills and on race day I knew exactly where they all were. I didn't have much confidence in my biking until this race. I thought I was terrible at biking hills. Well, I can't tell you how many people I passed going uphill. I was able to take my nutrition on the bike as required and I felt great. At the bike finish, I was able to dismount successfully. After dismounting there is a decent run back into the transition area where you drop your bike and gather your things for the run. I liked the run off the bike because I was able to get my legs situated for the run.

I felt alright on the run considering I just swam and biked 17 miles. However, my 5k run was not as fast as I would have liked. Bummer. But at least I know what I need to work on. At the turn around on the run course I started to feel a lot better than I did the first half. Next thing I know, I am passed by someone in my age group. I remember looking down at the age written on her leg and thinking "oh great!" I tried to keep up, but my legs just didn't have it. I still finished strong and gave it what I had.

To recap: I finished 4th overall in my age group. I missed 3rd place by 1 minute. The girl in my age group that I said passed me on the run, she finished 3rd. I finished 88th overall out of everyone in the sprint distance.

What's next? Once again, as my close friends know, I swore up and down that I wouldn't do a triathlon, let alone purchase a bike. Well, I lied. I recently purchased a Trek Speed Concept, in pink! I should be riding it by this weekend! I have also registered for a triathlon in New Jersey July 23rd. Matt and I are also going to be doing a triathlon the week before in Bath, PA. Possibly another one in August. I have even begun to look for next year. I am pretty sure that we will both be participating in the Nautica South Beach Triathlon in 2012. And, it's a possibility we may take next year to train for a half ironman!

For now, it's back to hitting it hard. Working on speed, since my endurance is already there. I have another half marathon in September and I'm running my first full marathon in October. In other words, I've began putting a lot of miles on my legs.

I love it!

Long overdue- LV Half, Run for Rich 5k, Run for Red Relay

I finally have the time to update! The end of April and the month of May have been busy. I've put a lot of miles on my legs!

Lehigh Valley Half Marathon, 5/1/11

I will always remember this race. It was my very first half marathon! I was very confident, mentally and physically prepared as well. I did some significant training for this event and I couldn't wait for it to all pay off!!

Matt and I got there about an hour before the start time. We sat on the gym bleachers for awhile and chatted with some friends/runners we see all the time. One person really stood out to me that morning. My assistant swim coach from college. I have always admired him for his strength and determination. I have never met such a crazy athlete. It was great to catch up with him quickly, I haven't seen him since I graduated college!

I was slightly on edge at the start since I registered Matt and I with slower times. We received the blue colored bibs, which was the third group to start. In other words we were in the back. We almost always start near the front. But like Matt said, it's a chip timed event, so your clock doesn't start ticking until you cross the mat. Ok, sure. But I wanted to run with those runners that ran under two hours.

The race starts, it takes about a minute or so for me to get to the start line and then I was off. I was running under an eight minute pace, and running alongside of Matt. For those of you who know, that was too quick of a pace for me to start. I approach mile 3 and I clocked under 25 minutes. Ok- I was feeling good! Mile 4, still on that pace and still feeling good! 10k split- as quick as the only 10k race I've done. Still okay! Then it was into the LV Parkway for miles 7-10.

I swear the second I hit the parkway I started hitting a brick wall. I remember glancing down at my garmin and noticing my pace adding time. But I remember as I approached mile 10 I was still on pace, one hour, twenty-eight minutes. Same as my PR 10 miler. Only after that, it went downhill quick and I'm not talking elevation.

While exiting the parkway runners are at miles 11 and 12. I barely felt like I was running! I remember going through all of the water stops and grabbing water. Rather than drinking the water I dumped it on myself. I looked at my pace, terrible! I remember thinking, if Matt would see me running right now I would get an earful!! But I kept plugging away.

After mile 12 I told myself to just give it whatever I had left in the tank. And I did. Finishing time: 2:01.

I absolutely loved this race. The streets are closed off to traffic but were filled with spectators and bands. There was a lot of energy throughout the course. The course was mostly flat, a few hills but nothing unbearable. I couldn't believe that the hype of running my first half was over so quickly. It was time to move on and prepare for half # 2, 2 weeks later.....



Run for Rich 5k, 5/7/11

I ran this race last year. It's a small race held in Bethlehem. It is organized by the family of a police officer that was from the Bethlehem area. He worked in North Carolina and was killed while on duty. This was the first 5k that Matt and I ran together. This year we didn't register for it because it was in the middle of our two scheduled half marathons. Also, Matt had to work.

That morning came along and I woke up and decided to run it for the heck of it. I set out to use the race as a training run. I did everything that I normally do on race day, except run in my racing flats. I wore my training shoes, heavy and slow. I expected to run a high 24 or low 25.

Mile one came around, I look at my garmin, I'm running under 8. Mile 2 comes, still under 8. At mile 2 I noticed that there were only 2 females in front of me and no other females around me. I was running with all guys! That was exciting. I remember telling myself, you are on pace to run your fastest 5k to date, blitz the last 1.1 mile! Heck, I ran 10 more miles a week earlier, what's 1 mile all out?

That's exactly what I did. I pushed through the finish, 23:37! It didn't even feel like I ran, I felt that good. To add to the excitement of my fastest time, I placed 2nd in my age group, and 3rd female finisher overall.

I can't believe that a year ago this was my first race coming back from a stress fracture. And to date, I have dropped almost 3 minutes in the 5k. I already can't wait to run the next one.

Run for Red Relay Marathon, 5/15/11

Matt and I registered for this race as a team. "Do It! To It!" This race is in my hometown, Stroudsburg. Runners have the option of running a full marathon or the relay, which each person runs a half. Matt started the race and I finished it.

I took Matt to the start and waited for the race to start. After the start I had to make my way to the halfway point. This became quite the disaster. All of the main roads were closed so I ended up making it to mile 15 with little time left to get to the halfway start. Long story short, I changed into my clothes in the car, had no time to stretch, hydrate or warmup. My pre-race routine consisted of a 2 mile sprint to the halfway start and being 12-15 minutes late! Matt had already finished.

As I ran up to the 13.1 mile marker, I saw Matt in the parking lot. I simply yelled his name, waved and took off running back the way I just came. I already knew we were over 10 minutes behind. Our goal was to finish under 4 hours. Little did I know, Matt PR'd his half marathon.

In my frenzied start, I was not able to let my garmin load or turn on my ipod. As I'm running I'm trying to do all of the above. My garmin never loaded. I had no idea what pace I was running. Lucky for me, I had 2 watches on my wrist that morning. I started one at the start so I knew the overall race time. I ended up having to use that cheap watch. I was able to estimate the pace that I was running. The 3:40 pacer ran by me and I was able to keep her in eyesight for majority of my half.

One thing I noticed while running this half, was that it felt alot easier! I appoached mile 8 and still felt good. Mile 10, still strong and I only had a 5k left. I gave it everything I had left. I entered the high school stadium and there stood Matt with the camera pointed my way! He snapped a picture and then ran alongside of me around the track. All he said was "finish strong! I'm going to get a video of you finishing!"

3 hours, fifty minutes. Finished. However, that time is off, considering I started 12-15 minutes later. I believe we would have been in the 3:30-3:40 range, minus the confusion at the halfway point. Another medal added to our medal rack!

What's next?

*Tortoise and Hare 5k, 5/30/11

*Black Bear Triathlon, Sprint Distaince, 6/5/11
This will be my first triathlon! I'm nervous. I have only been biking for a few months. I  learned how to change a tire and I know I can do it, just not quickly. We have been to the race site and have rode the race course twice now. There are some legit hills! I know I'll be fine with the swim and run. We will see...

Kutztown Fool's Run, 10 Miler, 4/2/11

Another 10 miler...

Another PR!!!!

Pre-race goal: Run under 1:30!

I was happy that Matt was able to come and cheer me on. What a cheerleader, taking time out of his day to stand around during a 10 mile race and to brave the cold weather!! My friend GM also ran this race, so that was exciting!!

When the race first started I thought that I was going to be in for a long one. I felt terrible. I don't know if it was an inadequate warmup or what, but approaching mile 3 I didn't feel my spunky self. It could also be because mile 3 brought a tremendous uphill climb. I remember looking ahead and seeing runners in front of me climbing the hill. Did I mention I hate running hills?? After that huge uphill, there was a flat stretch for awhile, only to bring on another uphill. But what do they say? What goes up, must come down....

After mile 4 I found myself running on a huge downhill! I felt like I was running down a mountain. This downhill went on forever!! I am always one to try and gain speed going downhill, but not on this one! I was bracing myself! It was that steep! I guess that was a good training run for Steamtown in the fall! I heard the first 9 miles of that marathon are all downhill!

After that downhill the course leveled off again and mile 5 was a turn around. 43:15, 8:39 pace at the 5 mile marker. I drank some water and took another gel. Despite how terrible I felt in the first few miles, I knew I was doing well. I knew that I had to keep up that intensity to reach my pre-race goal.

Mile 8 rolls around and I'm feeling great! The fact that I felt great at this point was surprising. Around mile 7 or 8 I usually start to crack. Mentally I have to push myself through these last few miles. At least I did in the last 10 mile race. But this time I was good. At this point, I looked down at my garmin and I see that I'm still running under 9 minute miles!

At the last mile I looked at my garmin again. Still right on track, but I knew that I had to maintain my intensity in order to finish under 1:30. I round the corner to the finish, kick a little, gave it all I had left, and what happened? 1:28.16!!

I dropped 2 minutes from the last 10 miler, and was able to hold under 9 minute miles!

This race really boosted my confidence. The Lehigh Valley Half Marathon is 4 weeks away. This will be my first half marathon. I have set a reasonable goal for myself, but one that will take work to accomplish. I plan to run this half in under 2 hours. That is under a 9 minute pace for 13.1 miles. But I look back at what I just did in this 10 miler and I know that I shouldn't have a problem running that. What's another 3.1??

St. Patrick's Day 5k, 3/20/11

Well, this is a little overdue. I ran the St. Patrick's Day 5k on Sunday, March 20th. It was the first 5k of the 2011 season and a great one at that! Advertisements for this race emphasized that it was a flat and fast course. My goal: hit it in the 24's!

The day before Matt and I drove the course, and I'm glad that we did. Definitely flat, with a little incline, but nothing to cry over.

The race started at 12:15pm, which was a little different for me because I'm used to racing in the morning. I was awake by 9am. I was able to get in a good breakfast and relaxed on the couch for awhile. 10:30am we made our way to the race.

The morning flew by. Next thing I knew, we were lined up waiting for the start. I started 3 or 4 rows behind the start. I always start close to the front, especially on races that aren't chipped timing. I want to get over that start line as quickly as possible!


12:15pm, horn sounded the start and we're off. My ipod goes through the first song, always "Thunderstruck" by ACDC. Next song on the race list was supposed to be "Diamond Eyes" by Shinedown. It wasn't. I'm quickly approaching mile 1 when I realized that I forgot to turn my ipod to the "race mix," rather then just playing through the list of songs. So I'm running and trying to switch my ipod to my race mix. I specifically had set up my ipod the night before so that each song was arranged to play at a certain time during the race. It was very sunny that day and in the 50's. I could barely see the options on the ipod screen. Mypace slowed alot, but I knew I wasn't going to run to just any random song! I was eventually able to change it, and get back on pace. Mile 1: 7:50 pace.


In this race, runners pass by the start after mile 1. I thought this was an energy booster, especially for me. Everyone crowding around the finish area made for a lot of cheering. However, I had the best cheering section. My co-worker and best friend came with her four year old son. They made Matt and I a poster and showed much support. It was very sweet. I remember standing in the start line and looking over to see little Connor waving to me!! Jodi took some fantastic photos. It was great to share my accomplishment with such a great friend!

Fast forwarding, as I don't have much to say about mile 2. I approached the last half mile and knew that I would have to put forth some major effort to make it to the finish in under 25 minutes. Next thing I know, Matt is running towards me down the street. I catch up to him and he runs side by side with me for about .10 and is telling me that I better beat the female runner in front of me. He always has a way of pushing me and getting me pumped up. He simply said, "Don't let her beat you!"

I knew I didn't have far to go. I sprinted past that female runner and as I turned the corner I caught up to another female runner. She sensed that I was pushing it and she started pushing too. It came down to who wanted it the most at the end. Of course, I did! I blew past her and the finish and clocked a 24:51!!!! Fastest to date. 8:01 pace.

I set a goal and I accomplished it, no matter how bad it hurt or how tired I became. But I also realized something. It's not all about what you have on race day, it's about the work and effort you put in every other day of the week that truly counts. I have been incorporating tempo runs into my training a lot more, which has helped me to establish a quicker pace.

I am very blessed and thankful. I am doing something right! I have been injured numerous times, but this time I have really seemed to bounce back. Eating right and resting is a must! I even changed my training program, but definitely for the better. Each race I am learning, improving and accomplishing my goals.

What's next???

Kutztown 10 miler this Saturday, April 2nd. This will be my second 10 mile race. Rather then nervous, I am actually excited for this one. I know what to expect. I learned a lot from the first one and I'm prepared to make changes for this one.

What's my goal??

Under 1:30. I've set a reasonable goal. I have mapped out this course, I know where the hill is, and I say bring it on!

A successful weekend of training

This past weekend was a successful one for training. I took a break from the long running miles and decided to work a little on my tri training. That event will be here before I know it.


When I registered for the Black Bear Triathlon I knew that biking would be my weakness. Obviously. I've always been a swimmer and I've been running for two years. I have never biked. I remember telling my boyfriend awhile ago that I will never get on a bike and that I would never do a triathlon. I have no idea how I convinced myself otherwise. I guess to prove to myself that I can accomplish anything I want to.


So this winter, actually just the past two months, I have been riding the fluid trainer in the exercise room. 30 minutes here, and hour there. But this past weekend Matt decided he wanted me to complete my first brick workout of the season. Sure, why not, I thought.


So we set out on Saturday, midafternoon. He told me the route would be about 15 miles with some hills, not too bad. Not too bad for him! I am the one who is trying to learn how to clip in my cleats, how to change gears, keeping up my cadence, riding the aerobars, stopping with traffic and unclipping one shoe so I don't fall over. I'm also the one learning how to increase speed downhills, learning to drink from a water bottle while in motion and taking gels! It's a lot at once. I was able to retrieve my water bottle and take a drink, once!


Climbing the hills were the toughest for me on this ride. It's kind of like when I run, I am terrible at running uphill!! I learned I have to practice that a lot more. You aren't going to get better at running hills or biking hills unless you training doing so!


Also, I am very nervous about increasing my speed downhills. It's something about flying down a hill on a bike that freaks me out. I need to get over that!


On a positive note, I completed the full 16.8 miles, and it was faster then the first time I was out on the road. My first time on the road we went 10.4 miles and I was just trying to get the feel of what it's like to be out on the road.


So it was off the bike, and onto taking a gel, drinking water and putting on my running shoes. Then out the door we went for a run. 3 miles, my race distance. Talk about weird. Going from pedaling to running, my legs felt out of whack. It took me a good mile to get them used to running. I don't have any complaints or concerns about the run, I completed it!


Matt kept telling me how proud he was that I completed my first brick of the season. Me being me responded with, "it wasn't that fast though!" He told me he was just happy that I completed it and that I didn't quit. I never quit. True.


That night I was exhausted!! Talk about really shocking your body. But it also gave me the confidence I needed. I completed a 16.8 mile bike ride ( race distance is 17.0 miles) and followed it with a 3 mile run (race distance is 3.1 miles). Right on for the first one!


That wasn't the end of my weekend either. Sunday I was planning on a rest day with a leg strengthening session. Well, Matt decided to do a tempo run, and somehow convinced me to do it with him. So I laced up the sneaks again and off we went. 4 miles, tempo. I expected to feel sluggish, but it was the complete opposite. I did .5 as a warmup, 2 miles at an 8:30 pace and 1.5 strong.


Yesterday I was still feeling good. I decided to take to the pool. 3600 yards, distance.


All in all a good past couple of days.


Goals for this week: one more bike ride, a distance run, another speed workout, possibly one more swim, with some strength training if time permits.


Sunday March 20th we are running a 5k that goes before the St. Patrick's Day parade. Supposedly it's a flat and fast course. I'm goingto be in the 24's for this 5k. No excuses. Speed hurts. Failure is not an option.


I also got really pumped up when the LV Half Marathon posted this year's medal on their facebook page. 47 more days, I really can't wait to have it around my neck. That will mean that I will have accomplished one of the goals that I have had for a long time!!!