If only every day could be a taper day

*Sigh* Today feels so peaceful and relaxing. Well, besides the vaccination shot I got just after lunch. Mendy and I are at the reserve center today, catching up on some administrative things and whatnot. She had to to her PRT run, and I got to be her pacer/motivator/coach/running partner for it. This is good, because if she weren't here I would likely have gone and done something silly like a long ride or run. With only 2 days until the Festival of Flowers Olympic Triathlon, I can't afford to be off my game. I'll let her talk in detail about the run, but I clocked my run at

1.5 miles in 12:08 at 8:08/mile

It was good to go out and stretch the legs a bit. We came back and decided to keep the fitness train rolling, so we jumped on our bikes and did a lap of Donaldson Center. I wanted to help Mendy focus on shifting and technique to become more efficient, and while she was concentrating on that she wouldn't get to worry so much about traffic...and I get to check out her booty in the bike shots. Yummy!

7.14 miles in 33:55 @ 12.63mph average

Then Mendy surprised me by wanting to do a brick run immediately after. She confirmed right at the end of the ride, so I had my stopwatch ready. As soon as the bikes stop, we were in transition. in a scant 1:51, we were running. Not a world record transition time, but not bad for changing shoes, stowing the helmet and gloves, and getting the running hat and Garmin on. Way to go, Mendy! We had a very short run, but it was just to get a feel for the brick workout. It ended on a pretty good uphill grade, and I could tell the pre-ride banana Mendy ate wasn't working with her. She finished strong, and we had a lot of fun. And we got paid, like pro athletes! (thanks taxpayers ;-) )

.79 mile in 8:49 @ 11:09/mile

Last night I did a tri clinic group ride, which was a lot of fun. I rode there, did a quick run, then went on the ride in sort of a mentor/example/herder role, but got some great feedback on my form, technique, and abilities. The guy leading the ride is a Pro 1/2 racer, and he took me out for a quick lap to see my position and technique. He told me afterwards that I've improved tremendously over the last year, and looked great on the bike, but was a little cramped on the bars. I thanked him, and said I just didn't want to be boring for him. He laughed and said I had actually pushed him much harder than he wanted to go. Cool!

Stats: bike computer error (stupid rider) so no accurate data. ~27 miles in 1:27:54 combined time, with brick run in the middle @ 18.43mph average

It was a good time, and I look forward to helping out with the tri clinic that both Mendy and Scott will attend. Having just started this year, I hope to impart some "newbie" experiences and learning points to the clinic that perhaps more seasoned athletes have forgotten. Anyway, caught a ride home and went through the evening routine with Grace and preps for today. She was a little bear last night, but we survived and hopefully she'll be good for Grandma this weekend.

Have a fine Navy day!

With the race on Sunday, and my reserve drills falling on the same weekend, I had to do some quick creative juggling. After clearing it with my boss and my unit, I opted to drill Friday and Saturday, freeing up my Sunday. Also in that plan was to perform my Navy PRT (Physical Readiness Test) today, since the rest of the command would be doing it on Sunday. Something about the PRT always makes me tense, regardless of how good my condition or readiness really is.

So, I arrive in my exercise clothes and get loose in preparation. I did notice nice sunny weather, a bit cool in the upper 50's to low 60's, and a bit of a breeze. Hmmm...should be okay. First was the sit ups; feet held down, arms across chest, raise until elbows touch thighs. I did around 92 or so of these, and quit before time was up. Once you max out the scale, you are only tiring yourself out for later activities. Anyway, I'm happy with that. Push ups next; normal stance, go down until your elbows are at 90 deg. I cranked out 100 and quit prior to the 2 min time limit again, since it was maxed out.

I'm feeling good at this point, ready to tear the run a new one. We get out to the run site, a closed runway, and measure off .75 miles for an out-and-back 1.5 mile run. There is a bit of wind blowing, for sure, but I should be okay. I get to the start, and the PRT administrator counts down from 5 for my start, and I take off. I'm feeling really good, and going like a madman. I settle into a nice even pace, and the distance is ticking off nicely. I get to the turn around and start the other way, and BAM I get hit in the face with the wind. The internet is showing 13-16mph winds, which i guess was about right, but for a long stretch with no available wind breaks it just sucks. I crossed the line feeling pretty gassed, and got my time. I was honestly hoping for a 9min flat, but will have to settle for the 9:18 I actually got. 6m 12s/mile pace isn't so bad, I suppose! :-)

Not one to waste a nice day, I jumped on my bike for laps around Donaldson Center, a 7.2 mile loop with some nice hills. I plan to ride for a few hours at a relaxed pace to stretch my legs pre-race, but wound up cutting it short. Did I mention the wind? It wound up being a bit tougher than I expected and my knee started to twinge, so I only did 3 laps (21.75 miles) in 1h 07m 10s (19.43 mph avg).

Overall, not a bad morning. I need to go get some calories in me for lunch, and then taper off toward the afternoon. It's gonna be a long weekend. But tonight is for fun, so Mendy and I are going to go to the wine bar for a couple of glasses and laughs. Hope you have a fine, fine Navy day!