Last Day of February

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Well it’s crunch time – not for training, but for my website, since tomorrow is a new month, the blog archive feature will kick in, and all of these posts will disappear from the main page and Feburary, 2007 will show up in the archive box to the right – that’s all well and good except I don’t have the archive display code working, so you won’t be able to go back and read them! Yikes – guess I have to fix that tonight!

In other things, had a great day of training yesterday – an IM swim practice in the morning followed by a 2:30 run.

The run was probably one of the best I’ve had recently – I started out at a easy-mod pace (Sub 140 HR) – which translated to 7:40 mpm or so. It’s actually a pretty fast pace, but the effort was very easy and very aerobic. At about the 13 mile mark I swung past my house and got some more water, and went back out to finish up the last ~45 minutes or so. I cranked off a 10k in that time, for a total of about 19.4 miles in 2:35, with a running time of about 2:25 or so (had a bathroom emergency, a couple long stop lights, and a fluid refill/jacket change) – for an overall average of sub 7:30. The last 10k was hard.

An easier day today – sleep in late for my morning workout, and a nice ~2 hour spin on the trainer followed by a 30 minute run. Should get me ready for some good intensity tomorrow!

After my run last night, I’m pretty confident that I’ll be able to run a 3:20 IM marathon assuming a properly paced bike, paired with good hydration and nutrition! (Last year my long runs were ~7:50 mpm at the same HR, and I ran 3:28)