Sunday, February 14, 2010

V is for....

VOLUME!!! hahahahahahahahahaha!!!

Yes, I know its Valentine's Day today. We have been celebrating all weekend, including having a bunch of people over last night to celebrate the uncorking of some nice Belgian Blonde Ale. We made some pulled pork, baked mac & cheese, salt pork green beans, corn bread, apple pie, apple strudel, vanilla ice cream and LOTS of beer!

Now getting back to volume, yesterday I did almost 34 miles on the trainer in about 2 hours. I did a lot of 4 mins in the small ring, 4 mins in the big ring to work some different muscles (i.e. climbing) and to push some more watts at a lower cadence. It kept me preoccupied and made the 2 hours go by painless.

Then the REALLY big volume occured this morning, where I went up to Wilton, CT to run with my ironman buddy and coworker, Stewart. We belted out 11.27 miles while holding an 8:39 pace over some hilly terrain. We did the top loop of my upcoming 25K race. Our splits came out to be:
Mile 1: 7:57
Mile 2: 8:28
Mile 3: 8:46
Mile 4: 8:52
Mile 5: 8:35
Mile 6: 7:49
Mile 7: 9:08
Mile 8: 8:42
Mile 9: 8:59
Mile 10: 8:57
Mile 11: 8:57

Here is the route:


  1. Hi little bro,
    That food looks pretty darn good:) Good job on your 11 miler...great pace:)

    Okay, so my toes...they do not have blisters they just hurt and burn really bad. They are still a little swollen:( I thought at my first half that it was just because of the hills and extra pressure on them or the fact that they just couldn't handle the extra miles. I don't it might of been from the new shoes or maybe there is something wrong!?! At any rate I am just going to suck it up and try to train them to deal with it:)

  2. Great job on the long run - excellent to hold that pace, especially with the hills!


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