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  1. swim
    good Early morning group swim 3600 yd 01:20 39:06 pace

    Not too many people showing up for fall swim practices, but more peeps will start showing up as the weather gets colder. Lots of kicking and drills today. Wish I could have run before/after, but I ... read more

  2. FIT
    good Morning lift 00:30

    Got it done, on a roll now.

  3. VELO
    good Windy Great Valley Intervals 19.5 mi 01:04 18.4mph pace

    Round and round I went on the rolling 1 mile corporate circle. The breeze today was a distraction but who can pass up a 75 degree afternoon in mid-October? 4 mile neighborhood warm up with some 1/4... read more

  4. swim
    good Quick Morning Swim 1000 m 00:20 32:11 pace

    Quick swim, 10 x 100 on the 2'. Mostly came in at 1:45, first one and last two were ~1:38. I should be using a smaller resting interval, but it's just so easy to keep track of when I'... read more

  5. FIT
    good Morning lift me up 00:30

    Made easier today by the fact that I didn't have to drop the girls off at school, made harder by the fact that I'm super weak!

  6. swim
    Tri club swim 3500 yd 01:25 42:44 pace

    Lots of drills and kicking today, breathing drills thrown in at the end for good measure. Felt pretty strong, swimming on a regular basis is good for that.

  7. RUN
    Before and after swim 9.5 mi 01:21 08:28 pace

    3 miles to the pool at ~9 min recovery pace. Then 6.5 on the way home: 3 at ~8:40 pace then 3 progression 7:50, 7:40, 7:20, then a half mile back at 8:40 to get me home. I'm pooped!

  8. RUN
    good Easy miles 6 mi 00:52 08:40 pace

    55, overcast, damp with occasional drops of rain. It was odd, my upper body until the end of my short sleeves was really hot, but basically from my elbow down was completely cold. Even now that I&#... read more

    • Kristin

      Nice run Tom! That has been happening to me all week! So weird.

      12 days ago Like

    • Heather R.
      Heather R.

      That sounds like the perfect conditions for running. That's also weird about your arms...

      10 days ago Like

  9. swim
    great Triple day 1700 m 00:34 32:11 pace

    Triple workout day, I may end the night with a refreshing tripel. Did 5 x 200 on the 4', which gave me about 30 seconds rest between intervals. Then did 10 x 50 on the 1', alternating be... read more

  10. RUN
    good Two hard intervals 5.5 mi 00:41 07:29 pace

    Ran on the Chester Valley Trail today so I could have a flat-ish and worry free course to run on. Really short warm up then into 2 x 2 mi (13:40, 13:30) with a 0.8 mi recovery jog in between. I had... read more

  11. FIT
    good Quick strength session 00:30

    A little less legs and a little more core today because I need to get a good run during lunch.

  12. swim
    good Quick kilometer 1000 m 00:20 32:11 pace

    10 x 100 on the 2'. I felt a bit off the entire time, but my splits were right where they should be.

  13. VELO
    good Breezy lunch on the CVT 27 mi 01:37 16.7mph pace

    Nice temperature and sunny with an oh so constant fall breeze. Durdled around a bit to climb one big hill, then hit the Chester valley Trail for some nice relaxed spinning. What a day; glad my boss... read more

  14. FIT
    good Monday morning ritual 00:30

    Lift all the fight out of me before I get to work.

  15. swim
    good Tri Club swim 3500 yd 01:15 37:42 pace

    Sparsely attended this week, thanks to the coach and at least 2 of our officers racing this weekend. Either lots of others were racing too, or they skipped knowing the coach wasn't going to be... read more

  16. RUN
    good Pre and Post swim 7 mi 01:00 08:34 pace

    Low 40's and dark when I left the house, but the sun rose by the time I made it to the community college pool 3 slow and hilly miles later. Ran a slightly longer route home with two easy miles... read more

  17. VELO
    good Evening trainer 16 mi 00:53 18.1mph pace

    Tough warm up then into 4 x 5' with 90 s rest. This was tough after spending a day running errands non-stop and taking one of my daughters and my niece to Sesame Place for the afternoon. Lucki... read more

    • Brian C. Nice Job
      Nice Job:

      Way to work in some trainer miles Tom! Especially after all that.

      18 days ago

    • Rosalinda

      Brilliant that you managed to fit it in. I know exactly what you mean. I had 6 11yo's at my place this weekend... The things we do for our kids!

      18 days ago Like

  18. RUN
    alright Boring recovery run 3.5 mi 00:31 08:51 pace

    I was mostly bored. I wanted to get out of the lab for a bit today, but I'm hoping to get a hard trainer ride in tonight. Opted for some easy miles at a nice consistent pace.

  19. FIT
    good Morning Strength 00:30

    Getting my work done. I should start writing down what I do. I'm just working from memory and moving from exercise to exercise as efficiently as I can.

  20. RUN
    good Wednesday speed work 6.2 mi 00:50 08:08 pace

    2 mi warm up, then the plan was to do 4 x 800 with 400 recoveries, instead I did 2 x 800 (3:17, 3:17) and 1 x 1 mi (6:45). Ran the first two intervals on the track, felt pretty strong and consisten... read more

    • Kristin

      Still a nice workout Tom!! Every time I go to the track the same thing happens to me. The most embarrassing time was this past August at Penn when the football team walked on....ugh!

      21 days ago Like

    • Vira K.
      Vira K.

      Sweet speedwork

      21 days ago Like