VOLUNTEER REPORT: Ironman Lake Placid

This past Sunday was Ironman Lake Placid and a number of members from my tri club went up, most to compete and a few more to volunteer.  I went to volunteer in order to register for next year and man was it an experience!  Here's a quick recap...

Once I discovered that registration wasn't until Monday morning, I opted for an afternoon volunteer slot so I didn't have to be up mad early.  I got to Lake Placid around 10:00am.  I went straight to transition and snapped a photo of the empty finisher's chute.  Scroll down to see the "after" photo of the finisher's chute at midnight.

Empty Finsher's Chute

Then I spent a few hours on the "hot corner" of the bike watching the athletes finish their first 56-mile loop. 

Andy Potts finishing his second loop

This is Andy Potts crushing the competition.  Potts was roughly 5-6 minutes ahead on his first loop and increased that to 11 minutes on his second loop.  No one could touch him Sunday; fastest swim, bike, AND run legs.

I got to see a lot of my friends come through their first lap.  Did they hear me screaming, who knows!  But I got them on the run course for sure! 

I then headed out to Run Aid Station #3 for my shift.  I have to say that it was so much more fun than I expected.  As an athlete, it's much easier to do a job knowing that it's appreciated.  You could tell that we didn't have as many volunteers as they needed, but we worked our butts off and made the best of it. 

Aid Station #3

I also got to see all my friends come through.  Plenty of cheering went on.  The only thing I was surprised about was that we did not have ice to hand out.  Really?  I usually consider that a staple, but oh-well. 

The low point of the day was having an athlete come into our station and ask "Is there some place I can lie down?"  I knew immediately by the look in her face that she was near the end.  She said she was getting dizzy and her feet had been asleep for 2 miles.  She was completely with it, but her body was giving in.  We layed her down and another volunteer who was a PTA sat with her until Medical came to pick her up.  They gave her a blanket, an oxygen mask, and consoled her as much as possible while she cried saying "I just don't want my day to be over."  She knew she wouldn't make the cut off time since she was still on her first run loop, but it was heart-breaking all the same.  

I worked 2:30 to 8:30 and then headed back to transition.  It was 10:00 by the time I got there and I was already falling asleep on my sore feet.  I got some food at the volunteer tent and spent an hour "resting" on my chair.  Then I met up with Lisa, a member of my tri club who also volunteered, and we watched the last hour of athletes coming in. 

Finish Line at 10:30pm

Finish Line at midnight

The jumbotron

They always say that the last hour is more exciting than the first; they're right.  Every person coming in was beyond ecstatic to finish.  Some found friends/family on the sidelines and hugged/kissed them.  Some were tearing up.  Others gave it a kick that made it look like they were still fresh. 

Then with about ten minutes left, Mike Reilly started walking up the finish line...

Ironman Announcer Mike Reilly looking for more athletes coming in

You could tell he was trying to figure out whether the last few athletes would make it in or not.  Then with two minutes left, Andy Potts goes running back out of the finish.  "Where is he going?" we all thought.  Mike told us that the last athlete was a quarter mile out.  We looked at the timer and thought "this is gonna' be close."  Well, he didn't make the cut-off, but got the best escort into the finish of the day...

Sorry about the blur, but the guy was literally dragged/carried all the way to the finish line with Andy Potts (in grey on the right) cheering him on the whole way!  Sure, he didn't make it in under the 17-hour limit, but in my mind (and plenty of others I'm sure), he still finished. 

Then the real party began!

Volunteer Registration.

Lisa and I (and about 20-30 others) walked around the Lake Placid High School and got in line at the gymnasium to register for next year's race.  Now, registration was not slatted to begin until 9am.  So we all brought our chairs, sleeping bags, and such and spent the night.

Volunteer line for 2013 Lake Placid Registration

Aren't we a bunch of crazy people!  We had an Ironman Staff member come by "brief" us on how things would go.  Apparently we even had the Race Director come by and tell us to come back in the morning because he would never turn down volunteers for registration.  I was already asleep by then, but no one left. 

I fell asleep for 30-60 minutes at a time off & on all night.  It was not what you'd call a comfortable evening.  Around 6:30am, I got up and decided to walk around and attempt stretching out.  I quickly discovered that the registration line had extended from the gym, to the street, and down to the 'hot corner" already; 0.2 miles of people ready to pay for a race one full year away.  ...and people were still arriving to get in line. 

Registration Line at 6:30am

Thankfully, they opened up at 7:40 and it was very quick.  I was out, back to my car, and on the road by 8am.  I was very happy since I had a 5 hour drive home and work at 2pm.  If they had waited until 9am, I would have been cutting it V-E-R-Y close to not making it.  Phew!

So now I am registered for two full Ironman distance races before finishing ONE.  Smart?, maybe not but oh-well.

A friend also found a great video summarizing the volunteer registration process, but this lady was a slacker 'cause she didn't get in line at midnight.  haha

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Questions

1.  Do you volunteer for races?
Both for the opportunity to give back as well as the experience from the opposite side, you should.

2.  When is the last time you got in line at midnight for anything?!
Christmas shopping maybe?  The twilight movies?  


Swim fast.  Bike smart.  Run hard. 

WANTED: Rest Day

When I wrote out my Ironman training schedule, I set up three week cycles (two weeks build & one week drop back).  When I decided to head to Lake Placid to volunteer, I decided I needed to extend one build phase to be three up, one back.  That went well until Monday.

Week 1 - 9k yd swim, 112 miles bike, 21 miles run
Long Days - 50 mile ride, 12 mile run

Week 2 - 3k yd swim, 118 miles bike, 31 miles run
Long Days - 60 mile ride, 16 mile run

Week 3 - 6k yd swim, 123, miles bike, 30 miles run
Long Days - 70 mile ride, 18 mile run

Everything was going great!  I felt dead after Saturday's 70 mile ride, but ran a strong 7:48 pace on Sunday's 18-miler.  I was psyched!  Then I had Monday to rest!  ...so I thought.

Then my car got left at the auto body shop.

Shoot me now!!  Already feeling dead, I rode my bike 11.5 miles to work at 1:00pm in some 90 degree temps.  Then after being on my feet all day, I rode home at 10:30pm.  I woke up yesterday (Tuesday) and attempted running.  Bad idea.  I couldn't even hold my 18-miler pace.  I was officially dead.  But still no car, so I rode to work at high noon and then rode home late again.  

Today I finally have the car back!  Aka, today's my rest day.  Tomorrow's supposed to be a 40 mile ride and track workout.  With the weekend in LP (aka, no workouts), I'm reluctant to give up mileage during the week, but my body really needs rest.  Ugh!

Given the $800 I had to put into my car, I'm trying to be as excited as I can to head up to Lake Placid this weekend to volunteer and sign up for 2013.  I get to sleep while in line Sunday night.  Be jealous!  =P

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Questions

1.  How often do you get to a point of feeling simply 'out of energy'?
I get there during workouts regularly, but this is the first time I've really felt consistently dead multiple days in a row.

2. What's the earliest you've signed up for a race?
This will be my longest - one full year ahead of time. 


Swim fast.  Bike smart.  Run hard. 

RACE REPORT: Lake T Sprint Tri No.4

After skipping the third race in this sprint series two weeks ago, I was mentally ready for another challenge.  I've found that having these small races scattered inbetween the priority races really helps keep me focused.  Anyways, here's my report...

PRE-RACE
Finally I made it through Hartford before traffic!  It only required me to show up to the race site two hours early.  haha  Overkill?  Probably.  But I got my pick of bike position in transition before taking a nap in the car.

I went into this race not expecting too much.  I've been ramping my mileage and was on little sleep, so my body felt sluggish.  However, I had the mental edge of wanting to race on my side.  "It's a crap shoot" I figured.  I'll do my best and see where that gets me.  

After Newington Bike gave me their tri kit, I decided I really wanted to sport the jersey.  However, I didn't want to waste time putting it on in T1 and unless I wear the wetsuit, I can't swim with it.  Four weeks ago, I posted HERE that the water temp was already above my wetsuit limit.  However, I decided I'd give it a try this week.

I went with a Mint Choclate GU 15 minutes before the race start, a first for me.  I figured I might need the energy this week.  I still refuse to do caffeinated gels though.

SWIM
The women went off at 6:!5pm and the men entered the water right after.  As I walked into the water, I immediately regretted my decision to not do a warmup swim.  The water was worse than bath water; it felt like stove top water.  I only had a couple minutes, so I didn't have time to take the suit off.  All I could do was hope that the water was cooler further from shore.  3... 2... 1... Go!

The water boiled the entire swim.

I decided to be bold on the swim from the start.  I kept my strokes paced, but strong; I wanted to stay near the front.  Thankfully I didn't veer too far left and was able to maintain some drag on the way out.  I did, however, decide to limit my sighting early on which caused me to swim right smack into the first guide buoy, which by the way is an inflattable duck.  So I can say I swam into a duck.  I sighted more after that. 

At the turn buoy I did a couple breastroke strokes and at that point realized how warm body was.  I don't doubt I suffered a time loss due to the overheating.  But I did my best to keep it steady and when I got to the beach, I was so happy to take the suit off!!

T1
I ran to the second rack, right in front of the bike out, and dropped to the ground.  The suit came off and the running shoes went on.  Until I get cycling shoes, I've decided just to wear the running shoes on the bike to save time.  I don't like the feel as much but I would be I make up any lost time on the bike in T2 by not switching shoes.  Anyways, I grab the bike, and head to the mount line.  Just over the timing mat, I look at my watch...  9:27.  I'm over 30 seconds ahead of my PR.  Awesome!

Swim + T1 - 9:27

6th place

BIKE
In my run from the timing mat to the mount line, my aero bottle dislodged and start hopping around.  I pulled it off and dropped it with a course marshal at the mount line.  At least this was only a sprint.

I hopped on the bike and instantly remembered why I don't like biking with my running shoes; there is so much more room at the front of these shoes.  I feel like my feet are an inch behind where they should be.  Oh-well.  Can't do anything now.  Pedal on.

As usual, I pushed it through 3/4 of the first loop and then hit the downhills where I catch my breathe.  And I mean pushed it - I'm sure other racers think I'm having breathing issues when I pass them on the first part of the course.  I'm interested but scared to know what my heart rate is within that section.  On the first loop I felt tired - again, sluggish due to the mileage and sleep.  The second loop was much more calculated and calmer.

I passed the bike entrance at 25:00 meaning I did my first lap in roughly 15:30.  "You have to drop the next lap by 30 seconds if you want to PR the bike leg" I thought.  In actuality, I only needed 8 seconds.

Early on the second loop, I caught up to a friend of mine.  We're both super competitive and without asking her, I know that as soon as I passed her, she pushed it to come back and pass me.  We did this for the rest of the second lap.  She'd pass on hills and I'd pass on downs or flat.  There were a couple guys that did the same with me.  I could have pushed the hills to keep up, but I knew digging in might ruin me, so I kept back.  I hit the dismount line ahead of that group and ran into transition. 

Bike - 30:25

11th place

I was so focused on our little rivalry that I didn't even look at my time.  Later I realized that despite the fatigue, I PR'd the bike (and still know I could be in much better race shape).  Love it!

T2
As I crossed the timing mat, Dave yells that I'm in 4th or 5th.  Awesome!  I've been secretly hoping that someone might come spectate one of my races and that I could convince them to yell at me my place post-bike.  Somehow Dave knew exactly what I needed.  I racked the bike, tossed the helmet and glasses (I've been running w/o glasses recently and I like it) and grabbed my hat.  

RUN
Not 50 feet into the run I see my first Target, a fellow HEAT member who I know I can out run.  "Ok, so if I'm in 4th or 5th, that'll put me in 3rd or 4th."  That lit a fire in me (little did I know that it was not a giant bonfire but a tiny miny match fire).  Right off the bike I was cramping in my inner thighs.  From experience, I knew it'd go away in time, but it frustrated me knowing I was ahead.  I took the first hill slow as I always do and heard the footsteps behind me.

Two guys passed me and it was like a flashback to Lake T Sprint Tri No.2.  Ironically, the second guy who passed me this week was from the same group that the guy I came in right behind last time was in (aka, they both had Yale jerseys on and until I looked at the race results, I thought it was the same guy).  Because of that, I kicked it up and held onto him for two tenths of a mile with the thought that I'd hold on and pass him on the last straight away.  My body, however, just couldn't hold it.  I'm sure I could have physically held the pace, but mentally I wasn't able to push through the pain.  The cramps were gone by this time, but the fatigue was at the forefront.  I simply vowed to keep him in my sights.

The rest of the run was without incident.  I looked back at one point and no one was there.  We were really out on our own; the front and back of the pack have similarities in that sense - very thinned fields.  I finished 1:14 ahead of the next guy which shows you how far ahead we were. 

With dwindling energy and vapors of mental reserves, I hit the last straight away with roughly 1 mile to go.  My watch was around 52:00.  "If I can just maintain an 8:00 pace, I can beat the one-hour mark."  You'd think that'd be easy.  I've run sub-6:20 pace on both of my sprints and 7:01 on the Oly.  8:00 should be no problem!  I admit that I kept pace well and could have gone faster, but I was in a mental battle more than physical at this point.

After lots of mental games and attempted calculations based on visual guesses of how long it'd take to get to that tree, the road sign, from the turn to the finish, etc., I made it up and down the final hill and still had 50 seconds cushion.  I took solace in that fact and maintained pace - no way I was going to risk breaking pace and trip on some divot in the grass. 

RUN - 19:35

7th place

FINISH - 59:27

5th place

I PR'd every leg of that race having not expected to do too hot.  Another lesson in positive attitude and making the most of every opportunity, not to mention what my body might be capable of.

POST-RACE
If you read my post HERE, you know I ran a cool down lap of the run course with Kathy, the extremely amazing 71 year old triathlete.  I will certainly be running with her again if she comes back for rounds 5 and 6 to finish out the series.

I also stuck around for the awards and got one of the randoms, a bottle of Sauvignon Blanc wine.  After giving awards for top three male and females, they choose a few random people to give awards.  I think it's great because it gives everyone a chance to win something by just participating.  Now I just have to figure out what I'm going to do with it - give it as a gift or hang onto it until Thanksgiving/Xmas?

LOOKING FORWARD
The wetsuit might have been the advantage for the swim, so despite the heat, I may race with it again.  However, next time I'll be bringing ice cubes.  I would prefer to catch my breathe earlier on the bike, but I don't like to back down until the downhills.  I have to experiment with that.  I also need to stretch a bit more pre-race to see if it helps my post-bike cramping.  I might be better if I did more bricks too.  Heck, maybe I'll do my track brick workout I've been wanting to try.  Still room for improvement!

And I'm still on my roll...

5 Tris, 5 PRs

How long can this last?!

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Questions

1.  Have you ever been surprised by a PR or a race that went much better than expected?
Sometimes I find being more relaxed by no pressure or being a bit fatigued helps to loosen up and let your body take over.  

2.  What "mark" is your next target?
I doubt I have the money to shoot for sub-5 Half Iron again this year, so my marks are a sub-1:30 half mary and sub-10 hour Ironman (lofty, I know!)  Then, if I can, I want to squeeze in a 5k at the end, sub-18.


Swim fast.  Bike smart.  Run hard. 

88 miles of Torturous Fun

Why do we do these things? 
Why do we intentionally torture our bodies, our minds, and souls?  
Why do we sit down to schedule out repetitive torture sessions meant to slowly break our bodies and minds into submission?  
Why do we pay someone to inflict pain upon us?
Why do we suffer through it and immediately plan the next?
Why not just sleep in on the weekend like "normal" people and go to IHOP instead of getting up extra early to get in the miles before breakfast (which is 100% organic and probably vegan or paleo)?  
Why not spend the day at the pool with a good book instead of at the gym?

Why?  

Saturday's Challenge: 70 mile ride
Verdict: Completed!  Finished in 4:02:00 (17.5 mph)

Sunday's Challenge: 18 mile run
Verdict: Completed!  Finished in 2:30:30 (7:48 pace)

I admit I was quite nervous about how my body would react to 18 miles.  The longest run I've done this year was 14.  I did 16 last week, but it was broken into 11 in the AM and 5 in the PM.  But I mapped it out, convinced a friend to be a mobile aid station, and that was that.  Saturday's ride, however, I felt more confident about. 

A friend recently commented to me while we were talking about Ironman training, "Eventually, your body gets to a point where you can do just about anything and it can take it."  Nothing felt more true to that statement than finishing today's run.  I used to go on 5 mile runs that would leave me in pain the next day.  Today I ran 18 after riding 70 yesterday and other than some fatigue, I felt like I could keep going.  Awesome!

Throughout the run, I asked myself one question - why do I do this?  Why get up early on a Sunday to do a long run?  Why train for the Ironman?  It's not for health reasons.  It's not for social reasons (I train alone most of the time).  It's a challenge. 

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Questions

1.  Why do you train?

2.  What did you do this weekend?
Long training days, 'the usual', or a relaxation weekend?

3.  How do you feel your body/mind react to training?


Swim fast.  Bike smart.  Run hard. 

Just when you least expect it...

Thursday night I raced Lake T Sprint again (my 3rd this year), was in 3rd early on the run again, and came in 5th overall...  again.  But the repeats were not the highlights of the evening.  Two things happened by a bit of chance that made me smile more than anything. 

I broke the one-hour mark.

&

I met Kathy

(Don't worry, my wife is ok with it)

The race report will come soon, so I don't want to spoil the fun of that post.  What I will say is that I went into this race feeling a bit more fatigued than I had hoped and in the middle of ramping up my training mileage (aka, I didn't expect much).  So when the finish line came into view and I still had 45 seconds by my watch to make it there in under the 1:00 mark, I couldn't help but smile despite the pain.  I raced this course in 2010 multiple times and couldn't break 1:12.  Now I'm under 1:00 and know I've still got places to shave time.  Awesome!

But then after finishing, congratulating other racers, chatting with a few people, and retrieving my aero bottle that I dropped on course, I went out for a cool down run - a second loop of the 5k run.  I just made it onto the first road when I came up to a Kathy, a 71 year old triathlete.  As per usual, I tried to encourage her to keep going and ended up sticking with her to chat.  She told me I could run on ahead after the first hill, but I told her she'd actually be helping me keep my pace down if I stayed with her.  So we ran the entire 5k together, finishing in dead last, but she finished all the same.  After crossing the finish, they told me I'd won the "sweetheart award," but that wasn't the cool part.  Kathy herself is packed with stories! 

This lady - again, she's 71 - has raced triathlons since the 80's.  She's self-proclaimed stubborn.  She has what she calls a "touch of COPD" from 18 years of smoking but has never taken anything for it, preferring to beat it herself.  She ran in her new Newton shoes that to her were the lightest shoes ever made (and she's been through plenty!).  She raced a marathon relay earlier this year and she raced Kona twice - 1985 and 1986 if I remember correctly, later coached her son through finishing Kona himself.  Talk about the most unlikely places to find such an interesting story.

Most people will admit that the last few racers through the finish line have great stories, but how many stick around to find out what they are?; 80% of the racers were gone by the time Kathy got back.  Admit it, when's the last time you watched a race and were more interested in who finished half way through or at the end than the few battling it out in the lead?  Spectating for friends/relatives doesn't count. 

I'm happy to no longer be a strict middle-of-the-pack racer (at most events), but after running with Kathy, I have a whole new interest in the middle and back-of-the-pack racers.  I hope Kathy comes to the last two races so I can run with her again.  She's like our own CT, female version of Dave Scott.  Ok, she didn't win Kona, but she was there at the same time.  

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Questions

1.  Do you stick around to cheer on the finishers that come in behind you?
I admit I've only done it a couple times, but I certainly will more often now.

2.  What kind of interesting people have you met at races?


Swim fast.  Bike smart.  Run hard. 

Medal Display

$10 from Lowe's.  Awesome!

Hear that?  ...what?  You don't hear anything?  Exactly!!  No more medals clanging every time I open my closet.  For $10 and about an hour of tough decision making in Lowe's, I finally have a medal hangar (aka, curtain rod). 

Now I just have to fill 'er up!!


Swim fast.  Bike smart.  Run hard. 

Border Crossing! And a hometown Olympian.

It's Saturday!  You know what that means.  Ok, maybe you don't, but it's long ride day. 

I had talked repeatedly this week about my upcoming 60 mile ride.  However, I never sat down to figure out a route.  So I woke up today with the ill-conceived plan that I'd be out the door by 8am in order to beat the heat.  I wasn't out until 9:20am. 

I got out of bed about 7:40am and after getting breakfast, sat down to figure out a route.  I had rode out Rt. 44 last week which was a torture session, so that was out.  I could avoid the hills of Rt. 44 and take the Rt. 10 detour, but again I'd be on Rt. 44 most of the time and I didn't want that.  I checked local routes on mapmyride and found my LBS's metric century course.  Despite having a lot of turns, I thought that might be a good choice.  I started making out my own map when I realized that the distance that this course goes South looks equivalent to the distance North to the MA border.  A quick check revealed that the MA border was only 28 miles away.  BINGO!  Found my destination!

Border hopping here I come!

After a few changes, I had a route plotted straight up Rt. 10, my typical weekly stomping ground, to the MA border.  The biggest risk was hoping that the roads beyond the first 13 miles were going to be safe.  Thankfully, they were!

And roughly 1:40 after leaving the apartment - 1.5 miles from the turn around - I spotted the border. 

My wife and I have now increased our state riding by 100%; we've ridden in two states.  However, I have no desire to head back to Southwick.  I'm sure it's a great town, but Rt. 10 has zero shoulder to ride on making it not so safe for cyclists.  Thankfully I only had 1.5 miles to go.  I hit the turn and headed back.

I've never been so happy to be back in CT.  I might gripe about the road conditions in the Hartford area, but at least Rt. 10 has a decent shoulder to keep cyclists safe.  And they also have quite the bike trail that seems to run all the way from Avon, CT up to Southwick, MA.  If I had known about it apriori, I might have ventured onto that instead of sticking it out on the roads.  Live & Learn. 

60.06 miles

3:20:06

18.01 mph

Lastly, while I road through Simsbury, I noticed signs that said...

Good Luck Sara!

...with the Olympic rings and "LONDON" on it.  I hadn't known until now, but Sara Hendershot, a Simsbury High graduate, qualified for the London Olympics in Rowing.  Very cool!!  Gotta' love a home town hero.

Ok, time for food and relaxation.  Tomorrow's plan is a 16 mile run.

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Questions

1.  What does your weekend training look like?  
Any big rides/runs/swims/events?

2.  How many states have you run/ridden in?
I've run in I believe 8.  I've ridden in 3, but my wife has only ridden in 2.  

3.  Do you know any local Olympians?  If you're watching, which sport are you going to be glued to?
Primarily swimming (it's the only time it's ever televised), but also Triathlon.


Swim fast.  Bike smart.  Run hard. 

The UPS guy is on my list!

The UPS guy seems to like interrupting my naps.  He did so yesterday and again today.

I had literally JUST laid down and set my timer when "BUZZZZZZ."  I went to the intercom and you guessed it, it's the UPS guy.  Yesterday it was a package for my roommate, so I figured "What did he buy now?"  I was wrong.

NASM.  National Academy of Sports Medicine.  That's definitely not for my roommate.

After finishing the NASM 3rd edition textbook recently, I went online to purchase the exam and found out that - Surprise, Suprise - they have a new textbook; version number 4.  And apparently the exam covers material that is not in the 3rd edition.  Yay!  Thankfully, I happened upon a sale on their site which got me the new book and exam along with some online study materials for the same price as the exam itself.  So now I own two NASM books!

...and a NASM backpack.  Oh, and I have 180 days to sign up for and go take the exam, though I won't need that long.  My goal - depending on how the practice exam goes - is have it scheduled by the end of July for some time in August.

Ok, so now my nap time is completely gone.  Time to get my things together for the Friday night swim.  Tomorrow is a 60 mile ride and Sunday is a 16 mile run.  *Sigh*  What a long weekend!

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Questions

1.  What's the worst thing that could happen during a nap?
Anything that ends it abruptly.  UPS man, you are on my list!

2.  Do you get excited when you get things in the mail even though you already knew they were coming?
I definitely do!

3.  What are you up to this weekend?

Swim fast.  Bike smart.  Run hard.  

What did you do this weekend?

It's one of the most popular questions for Monday.

How was your weekend?  

What did you do?  

Anything fun?

In my experience, a third of the people I'll ask will still be battling a hang over.   Another third will actually have trouble remembering what it was they did (what a memorable weekend!).  And then the athletic third of my friends will rattle off all the long workouts they did (especially those who were up at Lake Placid training camp this weekend).

So when I get asked today "Kurt, what did you do this weekend?," I'll answer...

Oh, nothing much.  

Did some cleaning, watched a movie, worked on a puzzle, 

and 66 miles of training.

Friday
This is universal party night, right?  Ok, maybe not for those with kids at home, but everyone always has a party to go to, a bar they're going to hang out at, or the like.  I go to the lake with my tri club and get in a 1.7 mile swim.  Granted, they do have beers post-swim, but I don't drink, so it's water and pb until I can get home to make dinner.

Saturday
While the Friday night partiers are still sleeping, I headed out to the lake again with a couple friends to get in OWS #2 for the weekend; 1.4 mile swim.  Back home I grabbed a snack, took a nap, and suited up for a long bike ride.  Despite the weather (91 degrees and sunny), I got in a solid 50 mile ride.  I also learned that it's time to get the Minoura double mount cage holder.  Three bottles only lasted me 25 miles in that heat.

Sunday
At this point, the partiers have given up on me.  They're yet again sleeping off a "Great Saturday night" that they'll piece together through texts, voicemails, and friends while I was back in the water; this time a pool.  1600 yard swim to loosen up before yoga class.  Then a snack, nap, and back out in the heat (now a nice and cool 89 degrees) for what turned into an 11.96 mile run.  I planned on 14, but the heat got the better of me.

Here's to surviving another weekend!!

...in my own unique way.

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Questions

1.  What did you do this weekend?

2.  Do you save your long workouts for the weekend, or do you fit them in during the week?


Swim fast.  Bike smart.  Run hard.