Run, Swim, Bike

Running:
The run/no walk plan is going well. Three runs, three miles each, and no walking. And the pace wasn't too shabby either.
Friday: 11:13 min. miles
Sunday: 10:38
Tuesday: 10:53

I decided I need to do some kind of "speed" work, so on Tuesday tried to run the 2nd mile harder than the first or the third. What is that, a tempo run? Is it 1x1600?? I dunno what it's called in runner lingo. I did it though.
11:10
9:55
11:30

Will this help? Don't know that either! I'm trying to run every other day, which means on some days I have to do TWO things. Brutal.

Swimming:
I'm taking a swim class at American University with my tri club, which I equally dread and look forward to. It's a 7-session class. The first night we learned to curl into a ball and not breathe and find our "dry spot." Then you extend arms and legs out and try to keep the dry spot. You find your balance by pushing your chest down and keeping your head down so your ass isn't dragging. (It's a lot to remember!) The second night we learned how to do drills on our side. You turn on your right side, extend your right arm out, turn your head to face the bottom of the pool, and your left arm stays straight along the left side of your body. Now kick sideways to get to the other end of the pool. Then you reverse and do it the other way. Oh and when you breathe, you have to look at the ceiling yet keep your forehead in the water.

Don't ask me, I just follow instructions! But I did get some funny looks when I practiced on my own.

Here's what's we're learning:
1 Thursday, July 31st Posture/Line/Balance

2 Sunday, August 3rd Review, Rotation/Recovery/Breathing

3 Thursday, August 7th Review, Pulling /Acceleration / Sculling

4 Sunday, August 10th Review, Kicking / Turns

5 Thursday, August 14th Review, Use of Equipment

6 Sunday, August 17th Review, Use of Equipment / Energy Systems

7 Thursday, August 21st Review, Starts/Race Strategy/ Other Strokes

Bike:
I had my first flat this morning! I got up extra early so I could get a good hour in before the traffic started up. Five miles out I got a flat, which curiously feels pretty much like a flat on a car feels. No problem-o! I have all the equipment, along with the superior knowledge needed, including two CO² CO₂ cartridges, in order to change a simple flat. Ha. I had however never actually used CO² CO₂ cartridges. Somehow they deployed by looking at them. Lucky for me Number One Daughter was home and came out to pick me up at 6:40 with a smile on her face (NOT). Changed tire at work, no ride today!

Meanwhile, I'm trying to decide what to do next.

Saturday is another training tri (have mercy). The Annapolis Tri on Sept 7 has been turned into a swim/run, so that's out, which is just as well since I was only on the waiting list.

There's this on Sept. 7:
Patriot's International, Williamsburg, but I wrote to the director to ask about cut-off times, and it's 4 hours, with a 3-hour cut off for the swim and bike together. I THINK I can make it!

And this, on Sept. 28, which sounds like total fun (except for the swimming, biking and running part):

Naylor's Beach Triathlon, which claims, "The post race food is way above average: crab cakes, BBQ, tofu burgers are among the usual menu suspects! 2 additional awards are the best dressed tri outfit award and the connector award." (A connector award?)

And I'd like to toss some road races in there somewhere.

So many races, so little time.