Bike, Run - Saturday

Bike

Time: 3:33:33
Max: 36.9 mph
Avg: 15.7 mph
Distance: 56.15 miles
Route: Home down Milledge to Prince, then Jefferson loop. Back down Milledge to College Station. Did Eastside Double Bridges loop backwards to house. Looped around Sandstone once to get another 2 miles in.
Memories: Conversation about friends vs. sisters in Christ. Last 15 miles were tough. Very hot outside.
Fuel: Chick-fil-A an hour before, 2 shot blocks before ride. Hammer Perpetuem endurance drink mix (orange vanilla flavor - pretty good tasting) in water bottle. Used entire Camelback. Had to refill Camelback around mile 35. 2 more shot blocks around mile 40. Felt like I had energy to keep going, but still hard. Stomach felt a little upset (went away after a few minutes) around mile 45.

Run around block to see how it would feel right after the long ride.

Time: 0:06:00
Pace: 10 min/mile
Memories: Felt like I could keep going at 10 min pace with walking for a minute every mile. Will need more training to finish well.

Swim - Friday

Swim at GAC

WU: 16 laps
Main: 16 laps. Breathing exercises: 1x50 every 3, 5, 7, 9, 11, 9, 7, 5, 3 (18 total after class)
CD: 14 laps
Total Laps: 66
Overall Workout Time: ??
Memories: Got to chill laying out in the sun playing with iPhone before the swim. After WU, met a guy named Lee who's doing a few Olympic distance tris and is doing a Half Ironman in September too (not the Augusta one though).
Fuel: None

Bike - Thursday

Bike with Matt Gentry in Statesboro

Time: 1:51:50
Max: 27.8 mph
Avg: 18.5 mph
Distance: 34.4 miles
Route: Beautiful country roads around Statesboro - Matt led
Memories: Matt used to race on the Mean Bean cycling team in Athens. Knows Tony really well. Matt's a sprinter, so I got to work on interval training - sprinting up to 24 mph for a while, then down to 15. Tough ride, but very fun.
Fuel: Chick-fil-A an hour before, Energy Jelly Beans (6) 30 min before

Run - Wednesday

Run in Statesboro on ListingTank business trip with Charles Preston.

Time: 0:20:00 ish
Pace: 9min/mile ish
Distance: 2.1 miles
RPE: 2
Route: Run around Statesboro neighborhoods.
Memories: Great conversation with Charles about religion, two types of judgments, and respect. Very humid out. Easy recovery run.
Fuel: None

Run - Monday

Run at Westminster.

Time: 0:40:39
Pace: 9min/mile ish
Distance: 4.5 miles
RPE: 4
Route: Run at Westminster trails. 2 Laps of new Koshua Trail.
Memories: Good to run at Westminster again. Haven't run to train for anything since Cross Country. Half expected Tribble and the team to round the corner and join up. haha.
Fuel: Non

Bike, Swim, Bike - Saturday

Bike - Swim - Bike

Bike - Leg 1
Time: 0:39:33
Max: 35.2 mph
Avg: 16.4 mph
Distance: 10.81 miles
Route: Home to GA Aquatic Center, back roads
Memories: I remember meditating on Isaiah 40:31 a good bit.
Fuel: Chick-fil-A an hour before, Energy Jelly Beans (6) 30 min before

Swim
Total Laps: 50 (2 laps freestyle every 3 strokes, 1 lap sidestroke)
Time: 0:31:58
Memories: Just swam it... not many thoughts...
Fuel: Energy Jelly Beans (4) right before swim

Bike - Leg 2
Time: 0:39:33
Max: 35.2 mph
Avg: 16.4 mph
Distance: 10.81 miles
Route: GA Aquatic Center through back roads to house
Memories: I saw Vic driving towards me near the church. Said hey! After I ate those GU Chomps, I felt like a million dollars all the way back to the house. Wow, those things really gave me a boost - especially since they tasted amazing! (Cranberry - Apple)
Fuel: Cranberry - Apple GU Chomps (like shot blocks, got them at Academy), right after swim, had 1... few miles down had another, before house had another... 3 total after swim. Rest at house for recovery.

Swim - Thursday

Stroke clinic at Georgia Aquatic Center. 6PM - 7PM, more swimming by myself until 7:30 ish

WU: 4 laps
Main: Kicking exercises: 4x50 kick board, 20%,50%, 100% effort alternating. Stroke exercises - fist drill: 1x50, then cupped hands drill: 1x50. Stroke exercises - zipper drill: 1x50. Stroke exercise - breathing position - lay sideways on one side, kicking only with barbell float in one hand: 1x25, other hand: 1x25. No barbell: 1x25, other hand: 1x25. Stroke exercises: 2x50 hip turning and coming up for breath sooner instruction.
Breathing exercises on my own: 2x50 every 3, 5, 7, 9, 7, 5, 3 (14 total after class)
CD: 2 laps
Total Laps: 42
Overall Workout Time: 90 minutes
Memories: Good instruction for new exercises with equipment.
Fuel: None

Bike - Wednesday

Bike - Steady and fast regardless of hills and wind

Time: 1:38:27
Max: 35.6 mph
Avg: 17.8 (18.1 during main workout)
Distance: 29.32 miles
Route: Double Bridges Road loop, but instead of turning R on Barnett Shoals, kept going straight for another 10 min. Turned around and finished loop. Great ride, but ran out of water at 1 hr. Very windy also. Legs sore.
Fuel: None.

Swim - Tuesday

Swim - worked on breathing again

WU: 30 laps breathing every 3 strokes.
Main: 11 x 50 building up to breathing less then building down to breathing more (1 x 50 every 3, 1 x 50 every 5.... 1 x 50 every 11, 1 x 50 whole length, 1x50 every 11... 1x50 every 3)
CD: 14 laps
Total Laps: 66
Overall Workout Time: 75 minutes
Memories: I like breathing. I don't like not breathing.
Fuel: None

Run - Sunday

Night run at UGA IM Fields

Time: 1:00:15
Pace: 9min/mile
Distance: 6.5 miles
RPE: 3
Route: UGA IM Trails
Memories: Awesome! Night run with head lamp - a little freaky at times, but very fun. Cool weather, rainy, muddy. New shoes don't look new anymore.
Fuel: None

Rest - Saturday

Was supposed to rest, but helped Chad move from 9:30 - 4:00... hopefully that won't influence my next week too much... glad to do it though!

Swim & Bike - Friday

Swim - worked on breathing

WU: 400 continuous - breathing every 3 strokes.
Main: 9 x 100 alternating breathing every 3 strokes for 100 EBEH, rest, then breathing every 5 strokes. Last 100 was breathing every 7 strokes.
CD: 2 x 25
Total Laps: 54
Overall Workout Time: 60 minutes
Memories: Breathing is difficult, but I can tell I'm getting used to it a bit more.
Fuel: None

________

Bike - Easy ride

Time: 0:49:02
Max: 35.9 mph
Avg: 16.7 mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance: 13.71 miles
Route: Down whit davis, left on ___ (forgot road name) towards Lexington. Came back after I reached Lexington and went left on Whit Davis, passed Mike's place, then went home.
Memories: Came close to running over a big black snake on the side of the road. Said hey to Mike and his kids - they were outside as I rode by. Fun ride - way easier to breath than in the pool - haha.
Fuel: None.

Swim - Thursday

Stroke clinic at Georgia Aquatic Center. 6PM - 7PM

WU: 6 x 50 (6 x 2 laps). Showing stroke to my instructor.
Main: Breathing exercises: 3 x 50 breathing every 3 strokes. 3 x 50 breathing every 5 strokes. 3 x 50 breathing every 7 strokes. 15 second rest in between. Stroke exercises - reach drill: 3 x50 breathing every 3 strokes. Stroke exercises - zipper drill to practice keeping arms closer in: 3 x 50 breathing every 3 strokes.
CD: none
Total Laps: 42
Overall Workout Time: 40 minutes
Memories: I was out of breath most of the time. Swimming every 3 strokes instead of 2 is recommended for open water, but is VERY tiring. I'll be continuing the 3 stroke workouts.
Fuel: None

Run - Wednesday

Run - UGA Intramural Trails

Time: 0:39:00
Pace: 9min/mile
Distance: 4.3 miles
RPE: 3
Route: UGA IM Trails
Memories: Struggled a little on this one. Legs felt tight and sluggish.
Fuel: None

Run & Bike - Tuesday

Run - UGA Intramural Trails

Time: 0:32:00
Pace: 9min/mile
Distance: 3.5 miles
RPE: 3
Route: UGA IM Trails
Memories: Felt pretty good - recovery for my legs. Almost stepped on a big snake. Yikes.
Fuel: None

________

Bike - Double Bridges loop

Time: 1:08:36
Max: 34.7 mph
Avg: 16.4 mph
Distance: 18.77 miles
Route: Double bridges loop with Lexington cutoff (instead of going left on Lexington, took a right to cut off a couple miles).
Memories: Felt pretty good. Passed a couple road bikers who said hey. Toe hurt from my shoes, but wasn't too bad.
Fuel: None.

Run & Swim - Monday

Run - Was supposed to do a 40 minute run, but I was feeling really good, so decided to do the entire inner loop at Yargo.

Time: 1:00:40
Pace: 10min/mile
Distance: 6.0 miles
RPE: 3
Route: Entire inner loop (longer part around first campsite area).
Memories: Felt great the whole way. Legs were fine. Weather beautiful and cool. Solid running. God gave me a vision that at a certain point about a mile left until I was finished, that point mirrored where me and Bethany were in this struggle. It was interesting that it took me exactly an hour to finish this whole thing and currently, we're in month 10. Very fitting. God, give me strength to see this race to the end.
Fuel: None

________

Swim - Signed up for 6 months at the Georgia Aquatic Center in Watkinsville. Seems like a pretty cool pool to train in. Remind me to go early in the morning or at lunch time...
WU: 4 x 200 (4 x 8 laps)
Main: 1 x 1500 (1 x 60 laps)
CD: 4 x 50 each slower than last (4 x 2 laps)
Memories: I need to learn how to swim well. Taking lessons this Thursday at a stroke clinic. All I remember about this was how it seemed to never end. But I felt strong through the whole thing, just inefficient; couldn't ever get my breathing right.
Overall Workout Time: 2 hours
Fuel: None

Bike (Mountain Race) - Saturday

Yargo 6 Hour Mountain Bike Relay Race with Matt.

D Happiness
Charles Roach, Matt Wetmiller
303 M/26 4 5:02:19.60 6:34/M 46.000
Lap 1 1:13:48.40 6:25/M 11.500
Lap 2 1:07:58.80 5:55/M 23.000
Lap 3 1:11:55.10 6:15/M 34.500
Lap 4 1:28:37.30 7:42/M 46.000

Lap 1 (Charles):
Time: 1:13:48
Max: ?? mph
Avg: ?? mph
Distance: 11.5 miles
Route: Clockwise loop.
Memories: Race start at 10AM, congested at first, but opened up around mile 6. Trail was really slick from previous night's rain, which slowed us down around the turns. I hurt a ton - sore from past week's workouts. Wrecked a few times from a combination of slick trail and soreness. First 6 miles were very hilly. After mile 8 or so, I started loosening up and getting in a zone, only to blow out a tire on a wreck at mile 10. I had to run about a mile to the finish line. Obviously, tons of people passed me, but one guy grabbed my bike and peddled it up the last hill to the line for me - nice guy! Thanks whoever you are!
Fuel: Carb boom 20 minutes before lap. None during. Breakfast of Chick-fil-A chicken minis, hash browns and a banana around 8AM.

Lap 3 (Charles):
Time: 1:11:55
Max: ?? mph
Avg: ?? mph
Distance: 11.5 miles
Route: Clockwise loop.
Memories: Trail dried out a ton, so first 6 miles were fast. I felt great after "warming up" and was pushing it hard. I calculated during the ride I was on a pace to break an hour! Yes! I passed two guys at about mile 4 and they sped up to hang with me for the next 5 or so miles. It was great having a little pack of people to ride with - pushing me and them. We got to talk a little here and there (small comments, of course). It rained a little around mile 4 at the "three hill" area, which was kind of fun, but wet the trail enough for us to have to slow down a tad. Before gasline climb, I pulled off to grab a Carb Boom so I could save my muscles for the 3rd lap, and let them go ahead. It took about 10 seconds, but enough to loose my momentum. I never caught them, but always had them in sight at least. Soon after, the sky dumped a monsoon on us. Massive storming with thunder and pounding rain until mile 10. I was soaked to the bone. The trail had turned literally into a river, but I ended up doing OK on the lap as a whole. Lots of fun! (and no wrecks or flats)
Fuel: Carb boom 20 minutes before lap. Carb boom at mile 8. Short, small, and frequent sips of water from camelback did a great job at keeping me hydrated! - Got to remember this one.