Schuyler Antane Content Library

USAT Age Group National Triathlon at Hagg Lake in Portland, Oregon

Contains 7 photos

1.5K swim 40K bike 10K run

Contains 10 photos

Photos from event at Camden Baseball field, boardwalk, and Ben Franklin Bridge

Contains 3 photos

Charity Ride with Team Echelon

Contains 1 photos

20 miles into Detoit Marathon!

Contains 4 photos

Dog, Daughther and Dad complete 5K at Lake Como, NJ

Contains 1 photos

No Description

Contains 1 photos

Finish in Morristown

Contains 1 photos

Probably one of the best inspirations during a race is seeing people along the course sometimes with their dogs. I'll see another Jack Russell terrier and remember how much he just loves to run.

Contains 1 photos

No Description

Contains 1 photos

No Description

Contains 1 photos

1500 swim 40 km bike 10 km run

Contains 7 photos

No Description

Contains 4 photos

92 mile relay from Delaware River to Manasquan Shore

Contains 5 photos

No Description

Contains 1 photos

Progress tracked on my iPod. The running club guys started to pull away from me around 4 1/2 miles. It was like my 'tempo run' was their basic 'training run.' Man wish I could sustain the pace a few more miles...

Contains 1 photos

No Description

Contains 1 photos

Uneventful 20 mike bike to in and out of Mercer County Park then back up around to Plainsboro then home - mostly flat (1 hr) Thanks to West Windsor Bicycle and Pedestrian Alliance for much improved paved biking trails.

Bike 22 miles in a bit over an hour.

One hour twenty minute bike in the Sourlands this evening (24 mile loop). Ride down was some hills were quite cautious with the wet roads. Still managed 46 mph in one stretch! Must remember to avoid Orchard Road near Burnt Hill (bad road surface). Long Branch tri tomorrow - must sleep!

Continuous swim lost count of the flip turns 30 minutes probably a mile in total distance.

Great weather for taking a spin to MCP (a little over 19 miles to get in, around and back ~1hr). Should be nice again tomorrow for a big ride preview of the JerseyMan 56 mile course. Probably take at least 3 hours (assuming I do not miss any turns ;-)

Nice, easy, cool evening 1 hr recovery ride at slightly higher cadence than usual.

9:15 am 1 hr spin

swim 2600. spin 50 min.

Bike 18.5 miles in 59 min. Cadence drill - average 92 rpm.

Biked 28 miles a little under 19 mph avg -- near miss on a tree limb across Pretty Brook road in Princeton.

Day off. Tapering for Philly tri. Re-install clip on aero bars on road bike. Feels like 2008 all over again without the fundraising and coaching.

1 hr spin class

Short run in Brevard, NC (4 mi). Right Achilles tendon area not feeling that great (probably due to driving 11 hours to NC and back to NJ while leg locked in position).

Missed a bike today but really needed to 'Let the dogs out' (canal path 1 hour).

Planned on a short easy run today but only found time for 17 mile ride (avg 19mph).

Unofficial 2009 USAT standings #1049 Overall score 78.22952 3 races --> Philadelphia Insurance Triathlon 6/27/2009 Age Group 02:22:19.7 77.6039 2009 Nautica New York City Triathlon 7/26/2009 Age Group 02:16:57 79.41048 Jerseyman 5/9/...2009 Age Group 01:40:03 77.70041. Not a bad year at all!

easy 4 mile jog (8 mi pace)

Biked around the 'hood. Two flats shortened the route but needed to get out - it has been nearly 2 weeks! Yikes!

1 hour spin

Reassembled bike out of softcase this am. Lunchtime bike around neighborhood (14mi) all seems to be in working order at last!

Have not logged many miles on bike this week and last. No good at all, need to work on this weakness or 'weakest link in the chain'. Did however manage a swim at local YMCA - 1700/30min.

swim 1500. vinyasa yoga 75 min.

swim 2000

Worked on balance and flexibility. Yoga.

Recovery ride 15 miles, flat course, high cadence.

Ridgewood 10K is a fast course - got it done under 40 (39:07 to be exact - a 6:18 pace). Thanks to Misa Tamura for setting a good pace!

Light 30 min jog/run. 30 min on arc (reverse mode). A few sets of squats.Plank/push-ups. Hmm. need to do sit-ups.

Instead of athlinks this site is becoming 'Ad'-links!! where are the results? from Calvin's Challenge? from the Detroit Marathon?

continuous 30 min swim. boy did it feel slow.

The only thing running today is my nose!

You can't coach speed.

R2C14 relay with team wanabees. 1st stage was easy Temp in 60s ran 4.8 mi at 6:21 pace. 9th stage started okay 6:37 pace but wilted in the late afternoon sun Temp high 80s did 9.1 mile at 7:17 pace. Our team finished in time to see the sunset at the beach 8:07pm. Great running from Paul, Steve, Mark, Laura, Anne and Sue and excellent vehicle support from Ginny and Lisa.

Long Branch Sprint Triathlon Series #3- bike portion got cancelled due to fog. So splash/dash. Swim was short 8:40 (800 yds?) Poor transition time 2:50. Finished 5 miler with 7:16 pace. Good to see Scott, Marian and Cheri there.

Princeton FreeWheelers 28th Annual bike event. Did the 65 miler in 3.5 hrs. Well marked course no need for cue sheet. Really mashed the 26th gear - making a lot o'cranky noises. Light drizzle at mile 6-10 then cleared. Got back home just before T-storms. Boy was I wiped - what a wuss. Bet there were a few 'riders on the storm.'

Morning run, temps in 70s, from Prntn Jct. out to Pretty Brook, Brook Bend, then up Cradlerock and back. Logs in Pretty Brook moving faster than me. 2 hours for 15 miles (34s slower than goal marathon pace). Negative split on way back - rain helped moderate temps.

Beautiful. 1/2 Iron JerseyMan bike course. Ultra Jen says be careful not to all out hammer on Rt.29 and save some for the climbs, and climbing she does best! Ian Heffernan did an excellent job setting up the well marked/signed pre-race course (did he have a twin brother/clone out there?). Bill kept our pace going strong - Three of us avg 18.9 mph in 2:43:40!

14.7 miles P Jct out to Pretty Brook an back. 8:26 overall pace. Miles 10-11 felt great. Miles 13-14 not so good probably lack of fuel.

Did Atlantic City Beach Patrol’s 78th Annual Atlantic City Pageant Ocean Swim this morning. The nation's oldest continuous open water swimming race dating back to 1929. Distance of approximately 1.5 miles - through the surf, finished on the beach in 37:06. This evening rode 38 miles in 2 hours, new middle ring and chain but it would not sit on cogs 12-14 effectively turning my 30 speed into a 21 speed. Need to fix this before I go to AG Nationals in Portland.

Morining bike w/PFW. About 50 miles starting from Cranbury. Rode out to Turkey Swamp - nice route Jenny. Ed started a great lead then had a bit of bad luck with a tack in tire. Ulysses did some awesome pulls as did Clay into a headwind no less. Happy to see Cliff too. Afternoon hit the pool for 3x300 (~4:30s)

Holiday Season Charity 5K Run, Princeton University West Windsor Fields (XC course). Sponsored by the Princeton Africa Development Initiative and the Princeton Running Club (great support during race!) All proceeds went to GMin's efforts to eradicate malaria by providing bed nets and education to people in Sierra Leone (For more information visit www.gmin.org.). Oh yeah did 5K at 6:26 pace. They had hot chocolate after race, nice indeed.

13.2 mi at 8 min pace just before ground started to thaw.

Fast track the day’s training and share your pain with Friends and Rivals, save it for future reference, or just brag a little.

morning run 14 miles. 56(54min) 1:50:39 for a 7:53 pace out to Pretty Brook hills and back. Temp<70F.

90 minute spin class or 'Tour de PFW' sustained 240 W. Not 15.5 km more like 35-40 miles!

Long Branch tri, short course swim 6:30, crashed on bike course 10 minutes into ride, totalled the bike but otherwise okay.

Ran 8 miles up to P-ton and back (7:45 pace). Biked 69 miles (18 mph avg). Rewarded with leisurely walk on trails with Jack & Petey!

Calvin's Challenge. 12 hours cycling. First time climbing hills in a TT bike. Good thing did some work strengthening the calves. Was looking forward to the 200 mile "no medal" medal but surprisingly took third in AG!

Went to Philly to train on climbs in TT bike. Up Lansdowne, Up Ford-Chamounix, Up Strawberry Mansion and the short but steep Lemon Hill Dr, each at least twice. 44 mi total ride.

Ran 5 mi (7:38 avg). Bike 30 (19.8 mph).

7 mile light jog. Easy X-C some trail.

Awesome extended spin class with Nancy, Susan and Germaine, 90 min, 26.2 mi and a pool of sweat! Patterned after NYC marathon 5 hills (bridges).

swim 1500. spin 1 hr.

Ran about 8 mi including a short X-C race at Tatum Park.

Saw the velodrome in Trexlertown, PA thanks to Jennisse. Gary flew in with Rob (upside down no less!). I got the dork prize (forgoten plastic). Then Ren an I biked 29 mostly smooth except for some sharp object that tore his Michelin Pro3.

Jogged two easy miles near finish of Detroit marathon.

8.25 mi over unfinished alexander bridge to P'ton and back (7:45 pace).

Thompson Park 5K X-C race. 19:53. Guess I am recovered from Detroit marathon!

X-C race at Thompson Park (Lincroft, NJ) went out too fast (6:02). Finished 18th (6:24) for the unusual 2.85 miler. Princeton Athletic Club needs more female competitors!

Tatum Park 5K X-C race. 20:24 (3.07 mile). Perhaps out too fast (6:08), then slowed considerably (7:11), although fighting off fatigue re-grouped (6:44) for last quarter mile downhill (5:06) to give 6:39 overall. Best part is daughter ran too and was not last!!

Much needed rest day after 9-11.

Met Jennisse this am to do the Portland bike course on Computrainer - shaved another 5 minutes (1:29:29) off! Was it the new tires with less rolling resistance? So excited got new tri-outfit from team echelon ((Click for the Link ...) Got to cando during family swim and a good number of swimmers were there. 2200 got-r-done- felt really good on the 8x50s and then ran into Marian - literally- should have circled rather than split the lane (good thing one of us has mastered sighting).

22 Miles on towpath from Piscataway toward Amwell and back. Steady 8:02 pace finished in 2:57:06

18 flat as a pancake miles on towpath in 2 1/2 hours (8:20). Uninteruppted from Piscataway to Zarephath (Somerset Christian) then cross one busy road and back.

Morning Spin class with Nancy no intervals this time just 'big hill' resistance. Then while TS Hanna was making her way into the Garden State I got to do the Portland bike course on Computrainer - THANKS JENNISSE!! Much better this time by 10 minutes (1:34:38) and no soreness afterwards. Gotta learn to be patient on some of those climbs.

Tour de Franklin metric bike ride.

Much anticipated Turkey Swamp Races. Absolutely love the run dri shirt w/trail artwork goodie bag. Good call Ultra Jen!! Funny but they initially gave my number to someone else ("if you run faster keep my number..":-) Did 6 loops of 25K race which should be 15.8 miles. Single file in trail first couple :-( My garmin showed 14.1 miles in 1:58:14 (about 8:20 pace). Hmmm. Trail soft on feet but my poor Mizunos are covered w/dirt. Too bad the T-storms got the 50K from a full 12 loops.

Toured the Covered Bridges near Lancaster, PA. Avg 14.4 mph. Not a bad workout with rolling hills and a couple climbs. Thanks Cheri. What goes well with Turkey Hill ice cream - why the Pfautz road raspberry treats of course! Good luck to Mintz's Menschen and Dan Nies with the Livestrong Challenge in Philadelphia next Sunday.

Belmar triathlon for autism. Unofficially 1:05:06. Second in AG (1st was overall winner). Splits: swim 12:04 T1 1:18 bike 29:53 (20mph) T2 1:14 run 20:30 (6:37 pace) Total 1:04:56. Overall place 20/372.

Afternoon swim at Cando (2500), like to ladder down 200-50. Evening run (7.6 mi) was timed perfectly with the sunset on the way back in a flat course (7:55 pace).

Morning swim 5-7 x 100s @ 1:22-1:26 (total 1700 yds). The pool water is getting really disgusting - need to find OSW ASAP! Evening 'recovery run' - 12 miles 1:40 avg pace 8:28/mi.

Biked route 29 from Lambertville to Frenchtown and back, twice. Finished in 3 hours 8 minutes, 61 pretty flat miles at roughly 19.5 mph.

Crossroads of NJ race in Woodbridge this am. Saw Mike from Princeton Running Company take an overall spot in the 10K. I aimed to start first mile at 7:30/mi pace - wound up being about 7:00/mi pace. Did not get any splits (my Nike+ is not accurate but had to use it for the Human 10K...) I believe I did negative splits during second loop or last 2-3 miles. A fabulous day for a race - organizers did a great job of limiting vehicles on road course.

Turkey Swamp races. Opted for the 50K (31 miles). Looking to build endurance on a long slow trail run. First 5 hours ok. Next to last lap could feel evrything just tighten up a bit felt a small twinge in right knee - decided to walk entire last lap. Finished in 5 hrs 30 min or a 10:40 pace - roughly 3 min/mi slower than my goal marathon pace.

USATF-NJ 14K CHAMPIONSHIP Course shortened by 1K due to water on the course, finished 25th out of 211 missed podium in AG M40-44:4/17 On pace to meet goal of <1hr 15K

Long indoor ride (150) prep for Sebring.

Upper Freehold Individual Time Trial. Good start at least first 16 minutes were fine - 6.14 miles into it, avg cadence 84 rpm, avg power 249 W, and avg speed 22.85 mph on nice rolling hill course. Then mechanical prob. w/rear cassette chain won't move. Thanks to Kevin for lift it would have been a long walk back carrying bike.

Morning run. Start temp 60F. 14 miles flat, rolling hills. 1 hour 49 min or a 7:45 pace T finish 70F.

NYC tri rocked! no wonder it sold out n about the same amount of time it takes to complete the swim. PR 2:16:57.

Morning run 14 miles flat to rolling temperatute < 70F. 1 hour 50 minutes or 7:51 pace. Afternoon bike 48 miles in 2 hours 28 minutes or average 19.5 mph with a couple sprints.

Ran over the GWB then up toward Engelwood Cliffs about 6.6 miles in 44 min.

Pre-rode Philly bike course again - 2 loops to make sure wheelset (although still noisy) works. Avg 2 mph slower. Oh well at least I'm still in the game (I hope). Perhaps the weather will cancel part of the triathlon next weekend?

Finished Philly tri this morning. Swim 22 minutes. Unofficial time 2:22. Transitions were smooth. Beautiful day made it all the more enjoyable. No issue with road bike although it looked like many had flatted.

Jersey Shore 30km TT. Wanted to do 22-23 mph but could only muster 19-20 in the wind and rain.

An easy and fun 40 mile bike with a couple AWESOME TEammates from Readington to Lambertville and back. Beautiful day for a ride!

15K race for Lord Stirling School in Basking Ridge. It just dawned on me that the course was in the shape of the letter 'F'. Hmmm. Wonder if that was intentional? The f could stand for flat and fast. Finished in 1:02:30 holding pace with a big Giants fan...

Ran the Ben Franklin bridge today - what a rush! 3000 runners! Nice cheering section as you approach the ball diamond! Finished 10th in AG (6:40 pace).

Philly Marathon. Start temperature 26F. A big thank you to Margaret who drove Mike, Darius and me to this event, and oh, BTW got her BQ time!). My half-mathon chip time tracking: 21:37 (5K), 42:44 (10K), 1:04:11 (15K), 1:29:38 (finish pace 6:50).

8 mile run. 1:03:26. Warm and sunny 60F. Lunar trainers. Mile splits- 7:38 / 8:08 / 8:06 / 7:58 / 8:01 / 7:43 / 7:46 / 7:57.

GIRALDA FARMS 5K RUN. Beautiful day for running, nice course with rolling hills and 19:32 was good enough to win M40-44 age group. Took daughter - she was 6th in her AG. This was the silver anniversary (25th) of race.

Quick bike at home (13mi) in 45 min.

2009 Detroit Free Press/Flagstar Marathon. 26.2 miles in 3:19:51.

Covered Bridges ride (Central Bucks Bicycle Club). Rob, Ren, Mark, and Jennisse. Team echelon toughs out the chilly winds, Brrr! Well like the bridges YT decided to cover up. Metric Century (63) in 4 hours 17 min (avg 14.7 - hey it was hilly!)

First ride 2 months. Roughly 40 miles from Flemington to Carversville and back. Beautiful autumn ride!

USATF-NJ 8K XC CHAMPIONSHIP in Readington. Someone told me it was 3-loops not 2, slowed me down before final turn. Oh well. Great day for bike in Flemington with Tony, Rob, Ren and John Q. But why are some SUV/truck drivers such A--holes?

Ran 13 miles out to Pretty Brook and back. 90 seconds/mile slower than GMP.

Carpe Diem/Girasole Charity ride. First century ride - previous long was metric. Averaged >16 mph thanks to some strong teammate pulls. This was really a lot of fun with 6 century riders from team echelon! Great to meet Julius from Arizona. Way to go John Quirke for coordinating a great event! Thanks!

Slow 16 moderately hilly run in 2:21. P.Jct out to Pretty Brook then Provinceline oops! no outlet became a hike felt the heart pounding as pace drops to 8:48 avg. Garmin auto stopped even thats ok added distance at end of run to make up for hike. Dehydrated lost 5 lbs of body wt. Need to bring water on 20 miler defimitely!

Needed to get one hill run done before leaving tomorrow. Went over unfinished Alexander bridge then straight to Frick chemistry bldg and back. Felt faster than it was 8 mi @ 8mi.

Philadelphia Distance Race under conditions that were close to optimal, with the temperature about 15 C at the starting line and relatively low humidity. Realizing how beautiful the course and responding to the surging amps of the electric bass guitars along the way I abandoned plans to run this Half marathon slow and clocked a 6:42 average pace to finish easily under previous best at this distance. Saw Ultra Jen and Jo, Laura, Paul and Steve there. Hmm PFChang lettuce wraps!

Still smiling from an excellent race. Now I know why some people are excited about Oregon. Wish I could do another workout but time for sightseeing.

It was a great race day for Team Echelon! Both Donna and John Q(fastest bike!!!) were first in their AG. John F and Jennisse were 3rd in AG, Megan 4th in hers. All relay teams took the podium! The swim was a challenge, my sighting not good, got blocked by an Athena from previous wave, then by motorboat kicker wasting his legs I threw my arms over them to keep his kick away from my head. Got to TA in 0:40. John Cecilian biked in 3 then I ran a 1:32 for our Half-Iron relay (under 5:20 final).

30th annual Colts Neck 10K race was absolutely beautiful. Finished under 42 (40:53) better than last week at Crossroads of NJ by 10s/mi. Nice embroidered T-shirt as well!

10 Miles out to Drake's Corner and back at 7:19 average pace.

1800 yd swim this am. Evening run 7.75 mile 'over the top.' All of the guys made quick work of it. Some rain was a good thing as it cleared the trail dust off my shoes! 7:00 min/mi pace was barely enough to keep within sight of the back of the pack.

Ran 10.75 miles some on busy Provinceline rd. overall 7:39 pace.

Miss my PRC friends today. Did morning 6am run-jog 7 miles (8:10 pace) turn around at Lake Mercer, its calm appearance w/mist rising forced me to comtemplate the recently lost triathlete there. Swim got kicked to lunchtime 2400 in 45 min, mainly 300s.

10 miler - tow path then "o'vr the top" 1 hr 16 min or 7:08 pace. Nice over cast in 70s but still drenched.

Continuous morning swim (3000). Trail run led by Lawren 9.5 miles (7:43 pace) to Council rock.

Group run from Princeton Running Company. 11 miles at average 6:58 pace.

Same pyramid swim as Tuesday (1900 yds). Evening nicely shaded run, 8.5 mile along canal and back thru Herrontown w/PRC.

Early spin mostly recovery ride until 'Tryin to be me' (Nickelback) and 'Wake me up inside' (Evanescence) got me goin'. Evening run 6-7 miles in 45 min. Will put Pretty Brook and that damn Garmin on must master list.

spin 45 min. run pretty brook 7 mi (50 min).

What a start to new year. Gary, Jennisse, Marie, Patty, Sarah, Irene and John Q (w/son) were all at Resolution Run. My previous Resolution Run was 2 yrs ago - ITB flared up at mile 2 and I finished on one leg (25:41). My resolution then was to run in a relay. Thanks to team echelon I accomplished that last year (JerseyMan). This year was no less superb. A PB of 19:01 with teammates cheering at every turn. 2009 Resolution: Complete marathon in my hometown in October.

30 min morning swim 1800yds last 3 laps begin to lose form. evening run 1 hr 31 min start with hills finish flat 12.24 miles at 7:29 pace temp in the 80's

Ran starting from Princeton Running Company with the Thursday group. We did 8 miles in 56 minutes or roughly a 7 min pace average. Hit a soft muddy spot on way back from Province Line Rd.

Great ride with Princeton Freewheelers today. Ed Post is a class act. Big group too, he raced back to front of peloton to make sure all ok. We did 52 miles at average of 20.5 mph! One tandem in our group Phil and his wifealso made this a special ride. Good to Marian out riding as well.

Morning swim went easy while I thought about trying to glide and to use less strokes to finish each lap. Completed total of 2100 yds.
Evening run was a total of 6.8 mi in a good effort (less than 1 hour) with a great group of runners from PRC (Princeton Running Company).

morning swim 200 w/u, 5x50 (40' w 20' rest), 10 x 100, 300 w/d 1750yds. evening tempo run 10 miles in 68 minutes mostly flat.

Ran 9 mi at 7 pace, some hills.

Good run from Princeton Running Company. Hilly 8 miles at 6:45 pace.

6.8 miles at 6:45 avg pace mostly flat.

Tempo run 7 mi from the Princeton Running Company. Gotta have the right nutrition too. Dined at Calorie Corner.

54 minute over the top run 7.73 mile (7:01 pace). Ouch.

Swim 1700. Run 10K (8 pace).

8.44 miles, mostly trail. ha! lost my way - was not on trail but running through creek for a while, glad Lawren back-tacked to grt me back on path. So dark, rainy, slippery and slow 8:54 pace.

Swim 1500 MS 100s. Easy run 5 mi.

8K race. 31:48.

Turkey Trot 5K fun run. Jog tow path. 9 mi.

Tough run out to Drake's Corner and back. 10 miles in 1 hour and 18 minutes. Stomach felt squeamish, don't know if it was the fruit salad at lunch or the popcorn break after foozball. Definitely dehydrated as well - if only I wasn't so addicted to coffee!

Ran 12 in Carlisle, PA. You'd think country roads would have less traffic on them !

7.67 miler 'over-the-top' at 6:54 pace. Struggled and winded at finish.

Today was just special. Liam just back from an awesome performance representing armed forces in a world marathon (80 degree heat no less!). So I think these guys took it a little easy - it is getting darker earlie, this allowed me to not trail as bad - did 10 in just under 7 pace.

Cando fitness am swim 2000 just a set of 100's and 200's. Felt strong. Afternnon 11 mi with Justin in 1:20 maybe need to start thinkin about bringin a light to these Thursday evenin runs... Ordered a book on Hogue (Samuels) and the film Con Man.

swim 2100. run 8.8 mi (avg7:13pace)

Run 46 minutes. Up Herronton back Snowden. Total 6.5 miles (7:05 pace).

planned on 14 but only ran 11.8 mi w/couple stops (had to go) avg pace 7:28.

7 miles at 7:17 pace.

7 miles at 7:17 pace.

Brief morn swim 1800 inc 10 x 50's on the min. Should not have snaked on pretzls bef evenin run and should think twice next time Justin suggests an alternate route! Did close to 10 mi the 6th was killer (walked trail in dark) Pace all over 6:45-7:42. Rough night but better than no run at all.

Towpath tempo run. Out and back. Going out 6:47 pace, return pace 7:14. Need to work on negative splits!

Tough morning at pool cando - up too late last night (1700). 50s went ok but not 100s and definitely not the 200s...
Evening run a little better - started slow adding a few fartleks.

Tempo run. 10 miler at avg 7:18 pace. Moderate hills.

Great to be back with a Princeton Running Company group on a Thursday evening run. Good to see Liam, Lawren, Justin, David, Mike, and Stefan if only briefly before they get moving fast. Got 10 in before the rain,well done!

Trail run 9.8 miles in 1 hour 19 minutes (8:07 pace). Mountain Lakes. Legs felt a bit heavy on last climb up John street.

Finally got bike front derailleur in order at Knapps. Evening group run with PRC - Sarah chose the course and Fred was right up front - felt really good at 7.4 miles in an hour.

Pool was full this am, so instead of intervals just 45 min continuous recovery swim. PRC met at track for mile repeats. Glad Fred showed up and pushed the pace early. Lawren helped direct a stronger finish. Thanks guys and way to go Joel! (6:04-5:58).

At first hesitated to get up this am but then glad I did b/c pool workout went well (2200). Then the evening got more interesting - biked over to PU track, after brief w/u did 8 x hill repeats. Fred showed very good endurance and good speed especially last couple. Great to see Jen, Christina, Chin, Amy and Marian there as well as Sarah back from vacation. Happy workout made for good ride back home :-)

7 miles at the track. pyramid 400/800/1200/1600/1200/800/400. a few sprints. 5:50 avg pace. 6:50 pace overall.

Morning swim (2600) pyramid 100-400-100, nice to be first one in pool. Earyl evening w/u 5 mile (7:35 pace), 5x800s (3:00) w 400 jog in between. Could have done fartleks w/group but with school starting soon decided to stay at track with Lawren. Maybe next time...

Morning swim ladder 50 to 300 back to 50 (1900yds total). Evening track with PRC 6x800s (2:52-3:05).

morning spin 45 min. mix precip outside late night did recovery 6 on treadmil.

spin 45 min. track 1 mi w/u, 6x400s (77s), 4x200 (37s), 1 mi c/d

5:45am spin 1 hr. 6pm run 8 1/4 mi (7:30 pace) w/Lawren. New Asics feel great. Remember not to eat tuna wrap right before run next time.

Pyramid track workout (400,800,1200,1600...400)

Repeat miles. 6:12 pace.

spin 1hr, track 4x1mi (6:20) w/400 jog rest.

Morning swim 4 x 500 yds. Evening track 2 mi w/u, 4 x 2 K - 7:21, 7:23, 7:30, 7:24, 1 mi w/d drills. 8.25 mi total 59:23.

Morning swim 4 x 500 yds. Evening track 2 mi w/u, 4 x 2 K - 7:21, 7:23, 7:30, 7:24, 1 mi w/d drills. 8.25 mi total 59:23.

Recovered from NYC tri. Track workout 1200/400 repeats. ran them pretty much at 5K pace. Totals 7.31 miles in 46:08.

Morning swim 500 down to 100 with quick sets of 25s in between. Evening track a few 1200s with 400s in between.

Morning swim 3x500yds moderate
Evening track: 6 miles. 2 mile run (5:55)(6:03) 11:58, 1 mile run 5:38.

Zipp wheelset with PowerTap hub from wheelbuilder from the day I got them are making clickity-clackity noises. Rode another 21. Getting to the point the noise no longer bothers me, but as for those around me . . .

6 miles. 2 w/u. 200s/400s at 38s/78s. 1 mile c/d. 50 minutes total

Swim 1600 (repeat 200s). Run 7 mi, down ladder 1600,1200,800, repeat 400s A bunch of us ran these in identical times. Last one with Margaret who is doing the full Philly Marathon!

Track 400s, 2x(4x400). 82-87s. Felt sluggish. Left quad/abductor/ITB again?. 9.65 miles total. Best mile 6:43.

Swim 2000. Track 5x400s in the high 70s low 80s. Very cold.

Jog around the track 2-3 miles then 4 x 100 striders good form under control. Total 5.38 miles 41 minutes.

spin 45 min

6 3/4 miles. 53 minutes. Six hill repeats (according to Garmin 405 it is roughly an average grade of 5% -- 100 ft climb over 2000 ft run or 610 meters): 2:14, 2:15, 2:17, 2:12, 2:12, 2:14 = 5:48-6:01 pace.

Missed workouts today, sick as a dog. No rest need to run errands.

Ran 4 miles at GMP near WWP-HS south

55 min continuous swim (20-22stroke/25). Down ladder at track 2K, 1600, 1200, 800, 2x400. 8:09/6:08/4:16/2:45/76/78. Good to see Margaret, Annie, Tara, Michael, Jason, Lawren. Can't believe they turned off the lights! Don't know where Joel found that flashlight. This group continues to amaze me.

Pool 10x100(30s) total 1600 love to X-train by swim. Planned on repeat km at track but Lawren had more interesting idea. 1 mi easy 800 hard 800 moderate and repeat. Some tightness in my left calf did not have a lot today only 2 repeats not best effort. Momma told me there'd be days like this...

track. stretch. w/u 1 mile jog. 400/800 (90s/3min). stopped after a 2nd set due to dull pain around left knee. stretch. c/d 1 mile jog.

swim 1600 (MS 3x300). ran 6 mi on treadmil (avg 7:25) yucky outside.

Ran 8 miles around the block in 61 minutes. Roughly 35s slower than GMP.

Continuous morning swim (3000). Evening track at PU 6 x 800s nice temp started around 3 ended 2:49 thanks to Jason from San Diego pushing the pace on the final!

Track: Yasso 800s (w/200 rest) 3:05, 3:06, 3:06, 3:08, 3:07, 3:11, 3:09, , 3:08, 3:06, 3:03. Total 11 miles, 1 hr. 22 min.

Track work!! 8 x 800 - 200 rest. 3:00, 3:01, 3:02, 3:06, 2:59, 3:01, 3:00, 2:59. One hour total inc. w/u and c/d, 8 mi total.

Track work!! 8 x 800 - 200 rest. 3:00, 3:01, 3:02, 3:06, 2:59, 3:01, 3:00, 2:59. One hour total inc. w/u and c/d, 8 mi total.

Got to Hagg lake at 9AM to preview the bike course did one loop in 40 min (dropped water bottle at turn around).Guy at the concession stand was in a motocross accident (even with ins. cost him $100K!). Met Bridget Campbell from SC she was previewing the swim. Finished 2nd loop then returned with swim gear at 3pm. Did a sort 13 minutes. Water was great temp! Lake did seem a bit low.

Missed a swim workout today (Cando pool is closed for the week). Evening track workout was 2000(5min rest)-1600(4min)-1200(3min)-800. Usually I finish strong and make a conscientious effort to do just that, but it just was not there today on the final 100. Damn. On the plus side, I got the road bike problems corrected at Wheel Life.

Track work: repeat miles, 400 jog rest: 6:01, 5:59, 6:01, 6:02. Total 6 mile (7 pace overall).

Morning swim 2400. No track (that's 3 in-a-row missed, hmmm). Just have to find that film Con Man about Alexi Indris Santana...

Track. 8.8 miles. 1 hr 9 min (7:46 pace). Repeat miles (400 jog rest) 6:03, 6:14, 6:10, 6:15.

Cando pool open again but water tasted a bit 'earthy.' Did 2400 in pyramid 100-400-100. Evening track with Fred and Mike alt 1200, 400's. Not consistent at all - started at 4:53 (76) ended at 4:16 (75). Thanks to Joel and Lawren for keeping us honest.

Late to spin class - 6 level 'climbing resistance' Then previewed the Portland AG National bike course on computrainer. A lot of gear changes. Took me 1:45 and left me with a sore bum. Need to do a lot more hilly work on bike before 9-20-08.

Late to spin class but ya know better late than...PFW ride this pm. Did 35 mi to Sourlands and then Hillsborough back to Rocky hill in 2 hrs 15 min. Rolling hills felt really good to just mash away!

missed morning strength/balance work. evening swim 50 min total half free/half kick a handful of 50s on the minute.

Afternoon spin class (always a great workout w/Nancy at CANDO fitness!) Hit all the HR Zones and peaked it nicely toward the end.
Evening ride w/PFW in the Sourlands felt really strong. Followed some solid B+ riders and even led for a spell. A fun group ride!

9am swim 1650 adding more butterfly stroke which slows the workout to hopefully build strength. 2:30pm spin 1hr slowly inc. resistance over 20 min then rec. whoa.. hamstrings are feelin' it.

swim 1700. MS 200s.

Lightning and rain precluded bike workout. Opted for 30 min continuous swim at PF&W.

morning strength/balance (squats, etc) work at PF&W. evening bike 28 miles, average speed 18 mph, cadence 71, power 185 Watts, 1:33.

This morning was foggy, swam 1100yds then balance/strength squats etc at PF&W. Evening run first half with Jack & Petey (at a 7:30 pace!) then went alone down to Mercer County Park site of NJ Triathlon and back 6.33 mi in 45 min. Thoughts turned to lost triathlete Hobgood - sure he'll be remembered this weekend. Good Luck to all those competing.

My usual hour of power spinning class
Late evening 12 mile bike ride in 40 min.

morning 30 min. strength/balance work. evening bike 34.3 miles in 1 hr 49 min or average 18.9 mph.

Rode 25 miles easy. Caught in downpour 1/2 mile from home. Flatted rear Zipp. If it weren't for bad luck I'd have no luck at all!

Wyeth 5K. 18:20 (chip) for 3 miles. On pace for 19 min. Course cut short by lead vehicle. Placed 21st overall and lead Team Wyeth to 5th in Corporate team challenge.

Evening spin 1 hr. Signed up for Jeff Galloway running school in Long Branch, NJ.

Treadmil wu. Foam roller. Slow yoga.

spin 45 min.

spin 1 hr

some weights. yoga - it has been awhile

Oh no! No Nancy at spin. Tom D'Aloisio filled in with his high energy, fast beat, rippin RPMs. Tried to keep up, but couldn't last the full 45. So later that night pre-arranged to meet family at Westminster choir on 22 mile bike route from home (avg 18mph).

Evening spin class with Marian H. Lots of AC/DC high cadence. Not bad for someone due in 7 weeks!

Cranked up the resistance at luchtime spin class (Nancy says "just 2 hills, c'mon!"). Short bike this evenin, flat, easy , light but mostly aero.

Nancy's noon spin class at cando always rocks. My cadence always seems to pick up on those inspiring U2 songs...
Met Jennisse for new lower rolling resistance tires and learning how to pack road bike in a soft case. I am so greatful for these much needed skills in preparation for race day involving trans-continental transportation.

Back at Hagg lake for a run - it had 3-4 really nice hills - not too enthused about downhills though, nice 47 min workout nonetheless.

Biked 12 flat at leisurely 18 mph.

Well my schedule is all thrown off, even missed my favorite spin class today. Tried to get an evening swim done but got booted out of Cando pool by other swim lesson/class/team practice - whatever. Only 1100 in 20 min or so, not good at all. Days like these almost make me want to rethink my membership at Cando.

Spin class at noon, strength workout - high resistance low cadence 60-80 rpm. Solo ride in Sourlands. 206/518-Hollow Rd-Long Hill-Zion-Lindebergh-Wertsville-Rilleyville-518-206. Bike troubles continue- now front derailleur fails to shift from middle to big ring. I've had it with Wheel Life! Thanks to Marian, Andrew and Christine got to swim with masters group at Princeton Fitness & Wellness Center. Started in 'B' Lane - moved to 'C' sets of 100s and 50s (~35s).

Cross-train: swim 1200 yds. 300-400-500 (200,300 kick rest). 1 hour on eeliptical in reverse mode. Balance ball planks.