J.R. Content Library

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Contains 10 photos

On the DL for 10 more days. Ankle still not great, maybe 80% right now.

DL extended for 7 more days. Aggrevated tendons not going away as easily as expcted.

Ran for 48 minutes through Clarendon neighborhood. Very relaxing run, and flat. Good way to start week of training.

Ran 8 Miles in Low aerobic pace. Felt great the entire run. Averaged 9:25 mile pace. I guess a couple days of relaxation paid off!

39 Mile Bike ride up in Germantown, Maryland. The light rain made the ride a little more difficust, and about 36 miles in, I needed someone to grab a fork and stab me cause I was done. What a ride!

Race Day! GW here I come!!!

Had a great run in the GW Relay Marathon. My expectations were around 8 minite miles, but finished around 53 minutes, (7:38 pace) What a great day too, the weather was practically perfect!

Swim: 5 minute warm up, Eight 50 yard swims descending in time. 1000 yard just below aerobic threshold, 15:12 (1:31 pace/100). 200 yard easy. 700 yard low aerobic pace (1:42 pace/100 yd.) 2 minute cool down

Got another good swim in this morning. 2100 yards with a wide variety of speed and easy. First speed work in the water for the team and felt suprisingly good.

40 minute bike ride at an easy pace (Hains Point) in preparation for Saturday's Half-Ironman Relay in Williamsburg (as long as Hanna cooperates!).

Morning Pool Swim, 2700 yards in an hour all in Zone 2. Felt real good. Also did an hour of Yoga this evening. Got some core work to do!!

1950 yards swimming in 55 minutes. All in low aerobic pace. Felt weak after a 500 yard non-stop swim, and struggled remainder of workout.

First swim workout since the Richmond Sprint Tri, one month ago. Swam about 2400 yards easy.
Then ran 34 minites (3.85 miles easy) through Arlington/Clarendon.

First Day back. Swim workout was a challenge. I've lost a lot of cardio strength. Don't ever take 2 1/2 months off, It really hurts!

Competed in the swim portion of the Savageman International Distance Triathlon. Pushed the first 400 way too hard, and ran out of breath. After a slow 300 yrd. cadence, picked the pace back up, and had a real nice finish. 26:33, I'll take it for my first open swim in over 3 months!

The surgery procedure went well, and am feeling pretty good. I haven't had any pain for over a week, and haven't had to take a pain killer in a week. I also found out I did a little nerve damage, and can feel that tingling everyone in a while. The tingling is supposed to mean that the nerve is healing itself.

Video of Highlights of the Championship Morning!

USAT Age Group National Champonship Swim start. If you're looking for me, I'm somewhere in the back. So you would see me between seconds 1 and 11