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1. Sarah
   RUN
   3Sports Tri run 3.1 mi 00:31 10:01 pace

   The last leg of the race. I felt solid and steady (for the first time ever!) on the run. This was also my best 5k time ever (tri or not). This year I wanted to focus on and improve my run, especi... read more

   The last leg of the race. I felt solid and steady (for the first time ever!) on the run. This was also my best 5k time ever (tri or not). This year I wanted to focus on and improve my run, especially off the bike, and so far this year has been a good year.

   7 months ago

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     Margaret Lynne C.
     Margaret Lynne C.

     Awesome way to go

     7 months ago • Like

2. Sarah
   VELO
   3Sports tri bike 12 mi 00:38 19.0mph pace

   Moving on to the second portion of the race, I just wanted to settle in, get in a nice rhythm and really just try and stay in aero for as much of the course as possible...and of course push it as m... read more

   Moving on to the second portion of the race, I just wanted to settle in, get in a nice rhythm and really just try and stay in aero for as much of the course as possible...and of course push it as much as I could. Felt pretty good out there, better then when I did this race in May. Although, there were moments during the race when I was wishing my workouts the previous weeks had been a bit harder.

   7 months ago

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3. Sarah
   swim
   great 3Sports Tri swim 300 m 00:06:28 34:41 pace

   The first leg of the 3Sports triathlon this morning. At first I was nervous because it seemed like I may have been placed in front of people faster than I was. But it turned out there was nothing t... read more

   The first leg of the 3Sports triathlon this morning. At first I was nervous because it seemed like I may have been placed in front of people faster than I was. But it turned out there was nothing to be nervous about. I ended up with pretty much clear water for the entire swim and ended up with my best pool swim time yet.

   7 months ago

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4. Sarah
   RUN
   good easy run in Bon Air 2.3 mi 00:25 10:50 pace

   Since I missed the run workout on Thursday I thought I would take advantage of the beautiful weather and go for a relatively easy run through Bon Air. Of course it isn't flat (boo) but it is a nic... read more

   Since I missed the run workout on Thursday I thought I would take advantage of the beautiful weather and go for a relatively easy run through Bon Air. Of course it isn't flat (boo) but it is a nice little run through a quiet neighborhood.

   7 months ago

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5. Sarah
   RUN
   good track workout at West Creek (?) 3.73 mi 00:40 10:37 pace

   So, I showed up for bike practice tonight and just before I started the workout I hear pssssss. Not good. Of course, I didn't have a spare tube with me and no one else had a 650 size spare tube. Ch... read more

   7 months ago

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6. Sarah
   RUN
   alright run in the Fan 5 mi 00:55 11:05 pace

   Alright run today. Seem to be missing a lot of the training runs especially during the week, which is kind of frustrating, so brought back the run/walk with 9 minutes run/1 min walk. Even then it ... read more

   Alright run today. Seem to be missing a lot of the training runs especially during the week, which is kind of frustrating, so brought back the run/walk with 9 minutes run/1 min walk. Even then it was a little slower than I would have liked, but it was pretty hot and humid.

   7 months ago

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7. Sarah
   VELO
   good Rockett's pre-ride 25.12 mi 01:29 17.0mph pace

   Even though I'm not racing the Rockett's Landing triathlon, it's always nice to mix it up so headed out with the EF team to pre-ride the bike course. Had a nice easy ride on a relatively flat cours... read more

   Even though I'm not racing the Rockett's Landing triathlon, it's always nice to mix it up so headed out with the EF team to pre-ride the bike course. Had a nice easy ride on a relatively flat course with a few hills thrown in to bring down the average pace. :)

   8 months ago

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8. Sarah
   RUN
   good brick run around Rockett's 1.94 mi 00:20 10:22 pace

   Actually felt pretty good on this brick run. That hasn't happened recently so felt good and was slightly encouraging since I will be racing a tri in a couple weeks.

   8 months ago

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9. Sarah
   swim
   good TECA open water swim 1200 m 00:31 41:41 pace

   2nd open water swim of the season. Actually felt pretty good for this swim. Nice and easy, just getting used to swimming without a lane line. I like to know where I'm going and always want to sigh... read more

   2nd open water swim of the season. Actually felt pretty good for this swim. Nice and easy, just getting used to swimming without a lane line. I like to know where I'm going and always want to sight on something so occasionally I would stop to find the next object to sight on. It is also good practice for the upcoming Nation's Tri.

   8 months ago

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10. Sarah
    swim
    good U of R 1700 yd 00:55 56:56 pace

    8 months ago

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11. Sarah
    RUN
    alright West Creek brick 0.85 mi 00:09:14 10:51 pace

    brick run after a tough bike workout. Wasn't feeling all that great. I really don't like having to run up that hill right at the start...it kills me every time.

    8 months ago

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12. Sarah
    VELO
    good brick workout at WC 6.83 mi 00:21 19.1mph pace

    One + lap around West Creek at race pace (zone 4). Legs/quads were burning especially toward end and heart rate was pretty high throughout. Tried to keep pushing but felt like I was losing it tow... read more

    One + lap around West Creek at race pace (zone 4). Legs/quads were burning especially toward end and heart rate was pretty high throughout. Tried to keep pushing but felt like I was losing it toward the end...also thinking about the run immediately following

    8 months ago

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13. Sarah
    RUN
    alright west creek brick 1.12 mi 00:11:53 10:36 pace

    second half of brick workout (run) was ok. legs were tired, heart rate up, and it was very humid! generally a decent pace, but would like to work on speed coming off the bike.

    8 months ago

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14. Sarah
    RUN
    alright Tavern pre-run 3.1 mi 00:33 10:41 pace

    8 months ago

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15. Sarah
    RUN
    alright Tavern Tri course pre-run 3.1 mi 00:33 10:41 pace

    This morning ran the Tavern Tri run course. It was warm and very humid even at 7am. And it didn't help that I had gone out with some friends and had a few *beverages the night before (oops!) Lea... read more

    This morning ran the Tavern Tri run course. It was warm and very humid even at 7am. And it didn't help that I had gone out with some friends and had a few *beverages the night before (oops!) Learned that lesson! Anyway, decent run, but only half the distance that was on my plan.

    8 months ago

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16. Sarah
    RUN
    good easy Woodlake 3-mile run 3.27 mi 00:39 12:01 pace

    Great morning for another great run through Woodlake! As we are starting to taper into our rest week, we only had 3-miles on the schedule. Nice easy pace, great route, even better company!

    9 months ago

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17. Sarah
    RUN
    good 2.01 mi 00:20 09:52 pace

    After the 20-mile bike, stopped at the car, laced up my shoes and went out for a quick run. Legs actually felt pretty good, not completely spent but not exactly fresh, either. I tried to push the... read more

    After the 20-mile bike, stopped at the car, laced up my shoes and went out for a quick run. Legs actually felt pretty good, not completely spent but not exactly fresh, either. I tried to push the pace a bit since I do have my first sprint coming up in about 2 weeks and was a little surprised how good I did feel. Definitely encouraging as we head into taper weeks.

    9 months ago

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18. Sarah
    VELO
    Cap2Cap - abreviated route 20 mi 01:11 16.8mph pace

    Absolutely fabulous day for a bike ride! Today was the annual Cap2Cap bike ride with mileage ranging from 25 to 100-miles all to support the Virginia Capital Trail. However, I decided to do my own... read more

    9 months ago

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19. Sarah
    FIT
    alright EF strength class 00:45

    Doing a strength class immediately after a hard bike/run workout was not easy! And since we were in the last week of the power phase my quads were screaming at me as we were doing the jump squats, ... read more

    Doing a strength class immediately after a hard bike/run workout was not easy! And since we were in the last week of the power phase my quads were screaming at me as we were doing the jump squats, walking lunges, etc.

    10 months ago

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20. Sarah
    RUN
    blah brick after indoor cycling (EF) 2.12 mi 00:23 10:50 pace

    This was a hard brick and I was not feeling it. After finishing with a really hard effort interval on the bike, we jumped off to start our run. So with tired legs, off I went. About half way thr... read more

    This was a hard brick and I was not feeling it. After finishing with a really hard effort interval on the bike, we jumped off to start our run. So with tired legs, off I went. About half way through I started feeling cramps coming on in my stomach. And when they hit, they just about stopped me in my tracks. I fought them on and off through the remainder of the run...luckily we weren't going far.

    10 months ago

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