Hey Friends,

Another great day in Virginia for some ironman training. Actually I'm just training for a healthy life and the ironman is an obstacle that I want to get over...perhaps numerous times.

Today I did a run/swim. I did my run at lunch time when it was nice and hot. Of course it was overcast all morning and then when I head out for my run the sun comes out. But that is OK because I want to be training in the heat. I started my run with Austin one of my colleagues at work. We ran together for 20 minutes to get warmed up before I started my 4 x 5 minute intervals. Yes I did the same thing I did yesterday, only I was running. I held an average of 6:40 on the intervals covering about .75 miles on each one. I finished the run with a total time of 56:24 and 7.1 miles.

I then stopped by the fleet rec center on the way home for a few laps in the pool. I'm fairly happy with my swimming but I already know that my swim is going to get a lot of attention over the winter. Next spring....watch out Michael Phelps...hehe. Here is what I did today: (at the speed of a guppy) Warm up 300 free, 200 Kick, 200 drills then 4 x 300m (15s RI), 2 x 200m (20s RI), 1 x 300m, done. I timed everything but the kicks and drill. That left 2200 meters of swimming and a time of 40:29.

Have a good day!