A LOOK BACK: July 2013

Total Swum:  19,292 Yards (11.0 Miles)
Total Biked:  348.3 Miles  (This should have been 450+)
Total Run:  75.3 Miles (This should have been around 100+)
Total Strength:  6 Workouts
Total Yoga:  1 Sessions

Greatest weekly swim mileage:  7216 Yards (4.1 Miles)
Greatest weekly bike mileage:  131.5 Miles
Greatest weekly run mileage:   29.35 Miles
Greatest weekly no. of strength training sessions:  3 Workouts

Average bed time:  10:31 pm
Average time to get up:  5:41 am
Average amount of sleep:  7:13 am (I'm up 9 minutes from last month, but that's not enough!)
Average RHR:  50.9 bpm (I'm up 0.8 bpm from last month and this should be around 45)

Monthly Goal - None
No monthly goal this time.  I need to change this pattern.  This is three months in a row without a goal. 

2013 Racing Resolutions

1. Race 12 races throughout the year - 13 races completed!
2. Break my 5k PR (currently 19:30 from 2010) - Completed! 17:37 at the Sandy Hook 5k!
3. Run my 3rd Half Marathon - Completed Colchester Half Marathon
4. Run my 2nd Marathon (for time) - Completed Hyannis Marathon in 3:18:17
5. Run back-to-back marathons - Hartford & Newport in October
6. Race an ultramarathon
1. Run a 50k - WMAC Fatass 50k in December
2. Run a 50 miler - JFK 50 in November
7. Break my Lake T Sprint PR (58:06) - 57:56 on June 20th
8. Race an Olympic Tri - Litchfield Hills Oly in July
9. Race Two Half Irons - Raced Rev3 Quassy & HITS North County in June.  HITS Hunter Mountain is in September.
10. Race an Ironman - IM Lake Placid in July
11. Race a new event (i.e. Spartan Race)

2013 Training Resolutions

1. Ride a double century (200 miles) - This will have to be a post-Ironman ride.  
2. Once started, maintain at least one swim, one bike, and one run each week - I've done well this month!!
3. Maintain strength training sessions throughout the year - I've slipped on this one! 
4. Make use of group training sessions - I went on a ride with a buddy this month and to track practice. 
5. Do not ignore recovery - I'm in the midst of it as I type!
6. Maintain data log - Success!

2013 Personal Resolutions

1. Do 12 things that scare me throughout the year - Still only one down!
1. #1 - went on my first date in three years (don't expect a blog entry about this one)
• I am taking any suggestions!!
2. Obtain a 2nd coaching position - I am currently coaching/training 4 clients, running two studio classes / week, and have a fall/winter training program started with 4 people signed up so far!
3. Make time to visit my sister in PA.  This one's looking harder every month.
4. Compile and keep a list of recipes / meal ideas - The Recipe Book tab is underway!  I'm trying to post a new recipe on Fridays.  I've slacked this month. 
5. Continue eating healthy - Success except from this post-Ironman week. 
6. Continue cooking from home - Success!
7. Continue personal reading - Currently reading Joe Friel's 'The Triathlete's Bible' and Skinny Bastard.
8. Put 10% 25% of my income into savings! - I changed my goal from 10 to 25% last month.  July I knew was going to be tough with Placid.  So...  July saw a total of -6.8% savings; ouch!!  That brings me down to 27.7% savings for the year.  With more race registrations to purchase in August, I'll do my best to make some of this up. 

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Questions
1.  How was your July?



Dream.  Believe.  Achieve.