Soccer and training

This past weekend my soon to be 3 year old started soccer. Its amazing how fast they grow. I feel like it was just yesterday we were taking him home from the hospital. We also took along our 16 month old little girl and she wanted to be in on the action. I enjoy watching them discover new things and most of all just being kids enjoying life.

On the training end, I put in some long running miles this weekend. Yesterday I finally made myself start a regimented speed workout. Its been awhile since I did a structured speed workout. With the duathlon and 10 mile race looming I want to make sure I have some kick for those final miles. I'm still riding about 3 times a week just for maintenance

Here is the speed workout:

2 mile warm up

4 X 1 mile repeats with 200 meter recovery jog in between sets.

2 mile cool down.

Total mileage 8 miles not counting 200 meter recover jogs.

My times were good, but lost time by the fourth set. The goal was to maintain the same pace for each mile. I may have started out to hard. By the fourth one was I was losing my kick. Things to think about and work on.

Forgot to mention the workout was done on the C & O Canal. Great place for mile repeats.

Here are my times

Mile 1 was 5 min 58 sec

Mile 2 was 6 min 5 sec

Mile 3 was 6 min 7 sec

Mile 4 was 6 min 11 sec.

All for now check back later.

Finally, some racing coming my way !!!!

So I've been quiet on the blogging end lately. I finally signed myself up for some races. I've been keeping the same schedule on the training end. My runs have improved significantly since the temperatures have gone down.

Sunday I did a 14 mile run with my Garmin Forerunner 305 logging the info. I averaged a 6 min 48 second mile pace for the entire 14 miles. I was tore up afterwards so I know I was working hard. Monday, labor day I ran a 5 mile recovery run and felt like absolute shit. I guess that's why it is called a recovery run.

I'm excited to race soon. I want to put all this training to use. Lately, I've taken a back seat to racing because I'm helping my wife train for the Marine Core Marathon. Its been fun not having to think about racing. I also enjoy spending my mornings with the kids while Momma is out training. I get to sleep in and hang out with my babies.

The two races I have coming up (which I signed up for already) are the Cape Henelopen Duathlon on October 11th (1.5mile run, 14 mile bike, 5k run). Second race is the 10 mile back yard burn run at Wakefield Park (Novermber 1st). I got 6th in this race last year with a time of 1 hr. 5 min. with no training. This time I want to podium. I ran out of gas last year and got passed towards the end of the race. NOT THIS TIME BABY!!!

All for now, check back later for more updates.