Great morning for a run. Even with tired legs from last nights 60 minute time trial in cycling class. Could Spring really be finally getting here? It was like 50 degrees this morning! Quite honestly if I hadn't know it was going to be warm, I'm not sure I'd have gotten out but I'm glad I did.

Last nights cycling class required a good deal of effort. 60 minutes at or near LT is tough to say the least. Knowing the pain to come, I chose not to run Wednesay and rest. Did get in a good swim Thursday at noon though...

• 250m warmup (4:08)
• 2 x 1000m with 30 sec rest (16:48, 17:030
• 250m cool down (4:21)
• 2500m total (43:39)

Even with the easy swim and taking Wednesday off, the TT was still a test. Managed to get my heart rate up over 85% but found it crushing on the legs to maintain 90 rpm and keep the HR up. So I finally settled into a gear allowing 90+ cadence and a heart rate around 161 or 82-83%. With 15 minutes to go I dropped the gear and drove the heart rate up to 85% then back up a gear and 95rpm to hold 165 bpm. Seemed good here. Just kept moving between those two gears to keep the cadence and heartrate at 85%. Finished strong in the last 3 or 4 minutes topping out near 90% at 170 bpm.

Good workout as the soaking jersey and towel prove!

So yeah rollled out of bed at 5:25am hoping the weatherman was right and I'd find a nice morning waiting. Felt a bit chilly at the start but within 5 minutes I was comfortable and cruising along. No aches and pains at all suprisingly enough. Vance stopped to say hello from the safety of his truck on his way to the gym for an early am workout himself. Said he didn't feel too bad from the TT.

Thanks Vance for not honking and scaring the crap out of me! haha Legs got a bit tight by the end of the run. Especially the quads. But I have to say I was pleased with the pace and thrilled by the avg heart rate!

• 7 miles, 56:32 (8:04/mi), 148 avg HR

Good Finish to February

Wow what a way to finish up February's training with a 10 mile run in a snow storm. For once, the local weather folks got it right. Woke up at 6am and looked outside thinking, ah the weather guy probably didn't know what he was talking about, there's no snow... Oh wait, looks like about an inch so far and it was really coming down! Cool! This should be fun! Snow is about the only weather we haven't run in this year. Just mostly freezing cold.

Plan was to meet the usual suspects out at Longview Lake at 7am. On the way over, Christopher called to see if I was indeed going out. Being that I was already 10 minutes into the drive out of course I said yes. Should have told him I was still in bed!! haha

So of all the guys made aware of our run plan, only 4 showed. And one, Brian, was new to the group. So Christopher, Eric, Brian and myself started out into the snow! *note to self, bring sun glasses next time!* Running into the wind/snow was pretty cold but once we turned south and with the wind it was awesome. Wish I would have had a camera with me as the site of the lake being hidden by the snow was really cool.

Turned out to be a great run even though the footing was pretty slippery. Would have been good to get in 13 miles or so, but 10.5 in those conditions felt like 13! And with the 10 miles, it put me at 111 miles for the month.

Run Stats: 10.5 miles, 1:28:05 (8:23/mi), 146 avg HR

Sunday the weather kept me indoors on the trainer for a ride. Aerobic ride of 6 x 10 minutes with 1 minute rest. With the warmup and cool down total 1:18:00 and 24 miles. Finished up the day with yoga at 24HR with A and Kelsey. Then pizza and vino at Spin Pizza (thanks to Eric for the pizza place tip!)

Pretty happy with the February training. Lots of time and no real injuries with the higher volume.

• Swim: 20,000 meters - 5:49:21
• Bike: 159.25 miles - 9:29:36
• Run: 111.2 miles - 15:04:01