And the Doctor Says

No more monkeys jumping on the bed!!!! Ok actually the Doc said that I have a ACL strain in my left knee. he gives me 7 days to recover from it. I'll take it! I am just glad its not a tear. So my Tri is still on for the 7th. I just won't go as hard as I wanted to...except for the swim...I will be all out for that one!

Brick Friday

Oh man...my Brick Workout on Friday was great! 13.8 mile bike, 3 mile run - time: 1:20:54. The bike ride was the full bike path - time: 52:14. The run was a easy 3 miles out and back from work - time: 28:30. The last mile of the run I was hurting, but pushed through and finished my workout. I am ready for Mystic! Bring it!!!!

On other note, my left knee has been bothering me lately. It hurt a little during the run, but not enough for me to stop. Then I went bowling that night and must have did something to make it worse. Stupid!!@##!@$@. So I am going to take the next few days off from running or biking and just swim. Hopefully the pain will go away.

Happy Memorial Day Weekend!

Less Then 3 Weeks

Less then 3 weeks to go before the Mystic Valley Sprint Triathlon. I know I am ready for the race. It is all I am thinking about. I really want to use this race as a gauge to see where I need to improve before the Crabman tri in July. I really want to put it all out there for the Crabman. I just really need to get out there and get some mile in on my road bike. So far I have done just 5 miles on the road bike. That is not alot. I have 2 good training weeks to go, so I should be able to get some miles on it. I did a 4 mile run today at lunch time in 36 mins 52 secs. Not bad. Felt great the whole run. I was trying to hang around the 9:20's for the first 3 miles and then pick it up for the last 1 mile. Last mile came in at 8:56. My running has definately come around these past few months. I am really excited about that. Now I need to work on the bike.

Happy Monday everyone!

First Brick Workout!

Wow...today I did my first brick workout of the season and it was great! The weather was perfect! I did a 10 mile bike and a 2 mile run. Everything felt great and I can't wait to do another one! It's Reese's birthday tomorrow. She will be turning 3. She is so excited about her Princess birthday!

Have a great weekend!

Cox Providence Road Races 2009

EDIT:
I CRUSHED MY PR!!!!!!!
The race timing company email me my results:

Gun Time: 26:47.90
Net Time: 26:31.43
Place: 183
Place in Division: 90
Total finishers in your division: 190
Place in your gender: 125
Total finishers in your division: 302

26:31!!!! Thats a full minute and 3secs faster then my old PR!!!!! AWESOME!

Today was the day of the Cox Providence Road Races 2009. There was a Marathon, Half Marathon and a 5k. I really wanted to do the Half today but my injury a few weeks ago put a quick stop to that. So when the company I worked for said they would pay for anyone who wants to run the 5K, I said sure! Can't say no to a free race! Mark and Justin already signed up for the Marathon and Drew signed up for the Half.
I got there early so I could watch the guys start their run.That was at 8:00 and my 5K was at 11:00AM, so I had some time to kill. I jumped in the car and made my way down to around the mile 5 marker of the marathon and Half route. I figured I would go and cheer them on. I saw Michelle out there running. She was going for a PR in the Half and she did! Good Job Michelle! Anyways...I first saw Drew so I jumped in and started running with him. Just as I jumped in, Mark joined us. I was a little surprised to see Mark due to the fact that he was running the marathon and drew was running the half. So I stayed with them for about a half a mile, wished them luck and peeled off.
Next was Justin. He was looking strong after 5 miles. I jumped in and ran with him for a little also.

Then I saw Mark's sister Laura. She was running her 20th Half marathon!!! So I ran with her for a bit as well. I figured all these were good warm up runs.
After that I jumped back in the car and got back to the finish line to wait for Drew to finish. He finished strong! Good Job Drew!Alright, my 5k. Since I have only ran 3 times in the past 3 weeks, I was going to take this run nice and easy. BUT, the thing was...I have been preparing to PR my company's 5k race, but that got canceled. So at the starting line I said what the hell, I am going for it. My PR was 27:34. Gun sounded and I was off. I settled into a great pace, Mile 1 - 8:36. There were a few long not so steep hills in the first 2 miles of the course, Mile 2 - 8:43. Last 1.1 miles...mostly flat, lets go! I am on pace to break the PR...lets keep it moving! Mile 3 - 8:26! The last .1 miles was probably the toughest. I really had nothing left and I tried to give it one last kick, mile .1 - 1:06 for a PERSONAL BEST - 26:47!!!!!!!! I destroyed my PR!!!! I was so excited! All the training, tempo runs, track work, hill repeats and cross training paid off!!!!
So after my run I found drew and we waited for Mark and Justin to finish their Marathon. First we saw Mark. He finished strong and came in under 4 hours!!!! Great job Mark. Then Justin came in with a time of 4:19. Great job Man! Both of them just ran 26.2 miles....thats just incredible.

Here are the results:

5K
Shawn - 26:47 PR
Steve - 28:06

Half
Michelle - 1:50:09
Drew - 1:52:46
Laura - 2:14:10

Marathon
Mark - 3:59:29
Justin - 4:19:07

Great job to everyone!!!! What an awesome day and it was a great event! NEXT YEAR I WILL BE RUNNING THE HALF!!!!