another great Tuesday workout!

This was the 3rd Tues. booster run workout...and progress is good!!!

If you remember from
Week 1 the booster run...was bad...couldn't hit pace at all, really hilly route as well as cutting it short at 6 miles versus the 8.
Week 2 - booster run, changed route to a more flat course but not a pancake, attempt to do the full 8 miles. It went really well, felt great.
Week 3 - booster run, was 10 min WU, 10 miles at steady state pace (6:17-6:42), 10 CD; about 90 minutes total. I used the same route as last week, I just started the steady state portion 5 minutes earlier. This route is so much better as it puts the steady state portion on a bike path with no traffic, so I don't have to start and stop, look to cross a road or anything.
It is my plan to either stay one more week for the booster run at this route, or move to the hilly route again now that it has been 3 weeks, and attempt to complete it there due to my end goal being a pretty hilly course!
I have two more workouts this week (Thursday and Saturday). Thursday's is a new one, not the same as the last 2 weeks progression runs (the progression run will move to Sunday). I have a choice of either a hill workout or fartlek. I am leaning towards the hill repeats as it has been some time since I have focused on hill repeats. This will build more power versus stamina.

Results!

We were 39th overall in the Short Course Kayak Teams
8th in the Mixed 18-39 age group short course kayak teams (16 teams in this division)
1:32:23 (winner of age group was 1:23:37)

Splits were
5 k run - 18:28 (1 st female)
10.5 mi bike - 41:48
2 mi kayak - 32:08

Congrats Team mates, not bad for the 1st time! Especially a 1st time for a kayak race, and a bike race. The rain held off for the event, and it turned out to be a great day!

You should be proud of yourselves, we finished the challenge!!!

Hope everyone is doing well. We can start planning for next year!

A 2nd Great Ride...

...in training for the Great Race!

On Sunday afternoon my dad and I went for a bike ride, no rain this time, but cloudy and a bit humid. He took me on route of his, it was 11.2 miles long. Pretty hilly as well, compared to my Saturday ride. We saw some turkey too.

See stats:

Here is the elevation map for the race:

After the ride, I went on my training run, and ran the same course we just rode; 11.2 miles in 1:20. Felt nice and relaxed especially having just got off the bike and after the 67 miler the day before.

My new watch plots all of these stats, plus the maps too.

Busy Weekend!

What a great weekend...

Drove to my parents Friday with the doggies.

On Saturday morning at about 5:30, I went for a bike ride with my running friend. It was lightning when I got to her house, but we knew we would be riding north so we went anyway. Plus we knew we were going for a 50+ mile ride so to wait would have been too long.

As we made our way north the lightning went away and we just got rain. It poured and poured. By the time we made our way back from the lake it stopped and got warmer, no sun though, but our clothes and shoes started to dry out. We ended up making a 67 mile loop under 4 hours, it was awesome. She is going to do very well at her Century ride for Leukemia Team in Training in Sept. She is doing a triathalon this weekend.

Here's our stats: