11.17.09 bike
20 mile ride on the beautiful Suncoast/Starkey trail. Longest ride thus far on my little bike. It couldn't have come at a better time. With Wednesday being the middle of the week and having the remnants of the Mon & Tues work garbage and the anticipation of the weekend upon me. I left my cases that I have to finish reviewing by tomorrow & drove to the trail for some much needed decompression. My goal was to finish 20 miles & keep it under a 17 mph pace. Average pace ended up being 17.4, max pace 20.5, 826 calories burned, total time 1:09:19. I stayed in my aero bars the whole ride & wondered if I would feel the effects of this in a couple days.Du

11.17.09 5K
5K...time 26:00. After getting the girls off to school I decided on a road run instead of the treadmill. It was 65 degrees and very comfortable. After running 12 miles on Sunday I would have thought that a short run today would seem alot easier, not so. It felt hard. My breathing and feet felt heavier. I'm pretty sure I know the culprit, my diet. Yesterday started out well but did not end well as far as nutrition. I ate a whole grain bagel w/ peanut butter & apple. For lunch I ate a whole wheat flat bread sandwich with turkey and low fat provolone, one serving of peanuts, (and here is where it goes down hill) and a hand full of sun chips. 2 hours later when the girls came home from scho

11.14.09 Long run
What a great morning to run. The weather was awesome, a little cool to start and perfect for the finish. Dana, Tand I hit the trail early with a 12 mile goal to run with the Striders. It was dark when we started but it soon became light for the rest of the run. We ran out 5 miles, back 5 miles plus 2 miles off the trail past a few of the pavilions. The pace was faster than last weekend and there were NO walking stops. The last mile we met up with Andrew and he ran with us to keep us company. Here are the recorded laps:Mile 1: Ave pace 10:41Mile 2: 10:29Mile 3: 10:22Mile 4: 12:57 (forgot to stop watch at water stop)Mile 5: 10:15Mile 6: 10:21Mil

11.13.09 bike ride
Friday the 13th and nothing unlucky about it. I got to head to the trail with my bestest friend Teresa. She played hookie from work and I was there to support her. Around 10am we both had our kids dropped off at school and our bikes loaded. The weather was beautiful, warm sun/cool wind. A little more wind than I hoped for but I will take it.As we headed out on our bikes I took the lead into the wind. We rode out 8 miles and took a drink break. We discussed alot of great ideas like promoting Team Tri-a-licious for next tri season and deciding who we would want as teammates. After a much productive "board meeting" we were on our bikes for our beautiful 8 mile ride back. T took th

11.11.09 spin
With the weather being wet I went to Cherise's 45 min spin class. My quads were feeling it.