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Jacksonville, FL, United States
In Life as well as in running the secret is Pace.

Friday, April 29, 2011

Let's play two

Today is Friday….

This is the forecast Mostly Sunny and 81:

"It's a beautiful day for a ballgame... Let's play two!" -  Ernie Banks

Mr. Cub

I Decided to go all Ernie banks…  and ran twice

Two 5 milers….  One with Judi early this morning…  and one at lunch…

Maybe a swim tonight…  and a 80/4 brick planned for tomorrow….

Life is good.

That is all

I hope you all have a good weekend.

Cowart out!

Thursday, April 28, 2011

Easter weekend in pictures

On the Mayport ferry

Bikes on a boat!

Visual instructions sent to the kids

Easter with the kids

Monday's ride on top of the Vilano Bridge

Playing hooky from work on Monday

Anniversary dinner

Tuesday, April 12, 2011


So long Spring…  it was nice..  we’ll always have March.

Yep..  summer is back…  armwarmers…  gloves…  inattention to hydration requirements…  all put away.

We did a 63/5 brick on Saturday….  Warm at the start (0755).  We probably should have started 30 minutes earlier and likely will next week
Run loop
Bike route

About 5 miles in we passed a the “Lodge group” a group ride about 60 riders strong…  we weren’t hammering but neither were they…  they were just rolling out and warming up.  We did stop twice for fluids…  as it warmed up quickly…  enjoyed the tailwind going south…  then paid for it fighting a ~20 mph headwind on the way back.

When we got back to the car and went to put the bikes back on the roof rack the car was smoking hot to the touch…  after a fairly quick transition we set out to run 6 on what I hoped would be a shady course..  and it was, partially, but the rest of the time the sun was beating down on us pretty hard.  After a slow 1st mile we settled into a 9:15ish pace for the next few…  then at mile 5 we both got kinda bonky and decided to take a bit of a shortcut and walk it in… 

the beers we had on ice were a little slice of heaven

Sunday was another early morning run…  11.2 miles out at the beach again.  I had a hard time keeping up with Judi for the first 4 miles or so… then my left leg loosened up a bit and I felt a ton better.  We were treated to a beautiful sunrise over the Atlantic for the last couple of miles.
week ending 04-10-2011

After the workmanlike weekend Monday brought something completely new and different.  We went to Masters…  and I settled in to my traditional place in the pecking order…  the last person in line…  in the “Guppy Lane”.  About half way through the workout…  Lewis waved me through…  not 10 minutes later so did Amy…  Wow! 

When I started training with these folks I felt like I was in the way…  then little by little I got to the point I could hang on…  then last night…  Well… needless to say…  I’m happy to be finally making swim progress here in my 14th year of triathlon.

Wednesday, April 6, 2011

weekend training

Since it was spring break week…  I took a few days off and kinda started the weekend early.


We did 2 spin classes followed by a 2 mile brick outside in the rain on Thursday morning then I took my kids to Savannah to do the tourist bit up there….


 Somebody got a new bike…



Since we had a longish ride scheduled for Saturday per the usual recipe…  we thought it a good idea to get a quick test ride in n Friday morning…  good thing too…  we had time to shake out a few things and adjust a bit…  45 minutes…  then spent the rest of Friday in St. Augustine Beach with the kids.


A gorgeous day…  and we made the most of it.  Got in 63 miles.  Did the Jax Beach to St Augustine loop knowing full well that the last 20 miles were going to be into a 15 mph headwind. 

But before that we did some hills….  Or really the closest thing to hills in this part of Florida. 

We had a guy pass us on A1A in a US Army kit and on a tricked out tri bike…  Thankfully Judi did not complain when I decided to pull him back once he got 500 meters or so up the road.  I’m not really that competitive (reallyJ) I just saw it as a good dangling carrot type of training opportunity

We finished Saturday off with a quick 2 mile brick.


We got at it early and did our old long run loop that starts with us having to sneak into a gated community…  nothing like a little covert operation at 0530 to get the blood circulating. 

We ended up with 10.5 miles…  straight into a nice sunrise for the last 3 miles…  I think I smiled the whole way…  just happy to be back to the old routine…  and as usual just happy to be running.

Our dessert

Monday, April 4, 2011

March totals

"If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome."
- Anne Dudley Bradstreet, 1612 - 1672

Swim: 6100
Bike: 339
Run: 74.6 (short of 100 miles for the 1st time in 2.5 years)
Strength: 9.3 hours

Definitely a successful month.

Worked through my knee issue and ready to ramp up the training in April