Well July has flown by and I haven't been very good at finding time to update the blog, so are here the highlights...
Tri Ballantyne: Getting faster in the pool, improving in transition, and becoming more comfortable and consistent on the bike. Place-wise, the run is still my best leg by far, but I'm still not running as fast as I'd like off the bike. I've been doing Tuesday morning bricks with the Duke Tri Club and those are great, but I am going to try to add a much longer brick on the weekend over the coming weeks.
UNC Wellness: My goal for this was to break an hour, and I knew I'd have to really push myself to make it. I was lucky to be seeded in a group that provided accurate swim times, and it was nice to not have to pass anyone. The bike was a little hilly but nothing major, and since it was only 9 miles I really tried to push the pace. The section from transition to the mount/dismount line was kind of long so I'm not sure exactly what my pace was, but probably in the 19 mph range. The real breakthrough came on the run, and I was finally able to get my tri 5k under 22 minutes (21:50). If I place well at Tri the Worx, I should have a good shot at a Trysports Triathlon Series Award, so hopefully I can continue to improve.
The social run that I started last month has gained sponsors and a few regulars, and we've now had over 40 different runners come out despite crazy thunderstorms (sideways rain, flash flooding, and downed trees on July 19) and heat warnings (heat index of 105 on July 26). I've met some nice new people and had a chance to spend time with friends so I've really enjoyed these Thursday night run and beer outings.
Long rides: Managed four 40+ mile bike days in July, which is really good for me. Two hours of medium effort on the bike doesn't seem that difficult anymore, so I can tell that my cycling endurance is improving. My first test ride of the 56 mile bike course is planned for August 12, and that should be a good indication of bike fitness at t minus 6 weeks.
This July has had more 90+ degree days than any in recorded history and I am ready for cooler fall temps, or at least a break in the humidity. After getting home from my long run on the 7th, Monte asked me if I'd stopped by the pool to swim on the way home... I hadn't, but I did lose 6 pounds in water weight that day and looked (and felt) like a drowned rat. Hopefully as a reward for this unbearable summer we will have a very mild fall!
Total time: 47:09:35
Running: 126.2 miles in 17:29:32, 13,535 calories
Cycling: 252.5 outdoor miles with an average speed of 16 mph