The Manlius Formation http://www.sokolovicfamily.net/blog Where Sokolovics (arrived 2004 CE) co-exist peacefully with stromatolite fossils (deposited ~400e6 BCE) Sun, 29 Aug 2010 14:05:53 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Training log: 23 Aug to 29 Aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-23-aug-to-29-aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-23-aug-to-29-aug#comments Sun, 29 Aug 2010 14:05:53 +0000 John http://www.sokolovicfamily.net/blog/?p=752 Mon: rest (although, I missed the long run AND ride this weekend!)
Tue: Ran into work (9.75 miles, mostly downhill, 8:30 pace)
Wed: Bike around Caz lake, about 16 miles
Thu: Run 6 miles moderate, 4×10sec sprints
Fri: Bike around Caz lake ~16.5 miles
Sat: Left for Buffalo overnight – pre-season football game with scouts
Sun: Returned from Buffalo
(Yeah, missed the long bike and long run – again.)

Approximate mileage on shoes: 93

]]> http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-23-aug-to-29-aug/feed 0 Training log: 16 Aug to 22 Aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-16-aug-to-22-aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-16-aug-to-22-aug#comments Mon, 23 Aug 2010 16:01:32 +0000 John http://www.sokolovicfamily.net/blog/?p=749 Mon: rest
Tue: Bike 45 min with 5×4min hard intervals
Wed: Run 2 miles easy, 1 mike 10K race pace, 2 miles easy
Thu: Bike 40 min moderate, 10 mid comfortably hard
Fri: Run 4.6 miles, 8:20 pace avg
Sat: missed long ride
Sun: RAIN ALL DAY – missed long run

Approximate mileage on shoes: 77

]]> http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-16-aug-to-22-aug/feed 0 Training log: 09 Aug to 15 Aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-09-aug-to-15-aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-09-aug-to-15-aug#comments Mon, 16 Aug 2010 12:42:07 +0000 John http://www.sokolovicfamily.net/blog/?p=743 Mon: rest
Tue: raining! Bike 50 min with 4×4min hard intervals on trainer at Y
Wed: Morning: swim 45 min in Caz lake; afternoon: 1 mile w/u, 5×1000m at 5K pace (~7:20) w/400m rest, 1 mile c/d
Thu: Bike 40 min moderate, 20 mid comfortably hard
Fri: Morning: swim 40 min in Caz lake; evening: 6 miles from home (through Hyde to Hale to Palmer) @ 8:20 pace
Sat: Rode 70.3 bike course (~15.5mph average), then set up for Caz tri
Sun: Worked Caz tri

Approximate mileage on shoes: 67.5

]]> http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-09-aug-to-15-aug/feed 0 Training log: 02 Aug to 08 Aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-02-aug-to-08-aug http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-02-aug-to-08-aug#comments Mon, 09 Aug 2010 16:39:53 +0000 John http://www.sokolovicfamily.net/blog/?p=737 Mon: short swim at the YMCA while the kids had their lessons (~1000 yds)
Tue: bike 50min with 4 x 2min sprints
Wed: Swim 1400 yds total, 8×75 main set; then 3×800 at 10K race pace with easy w/u and c/d (~5miles)
Thu: Bike ~ 1hr 10 min, first 2/3 moderate, end “comfortably hard”
Fri: Run 5.5 miles with 3×10sec hill sprints
Sat: 40 mile bike (~15.5mph average)
Sun: Easy run, 11 mi

Approximate mileage on shoes: 55.5

]]> http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-02-aug-to-08-aug/feed 0 Training log: 12 July to 1 August http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-12-july-to-1-august http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-12-july-to-1-august#comments Fri, 06 Aug 2010 17:03:57 +0000 John http://www.sokolovicfamily.net/blog/?p=718 Monday: Still jetlagged
Tuesday: bike 21 miles @ 15mph
Wednesday: hills 8x~0.2mi (91sec, 92, 90, 89, 88, 86, 85, 82) with 2mi w/u, 1mi c/d
Thursday: Swim 30 min in Caz lake
Friday: off
Saturday: off (worked in garden all morning, and trimmed low branches on trees)
Sunday: off (prep day for Monday – couldn’t eat all day)

Monday: off (“procedure” in the morning)
Tuesday: off (still getting energy back)
Wednesday: off
Thursday: (can’t remember – bike?)
Friday: drove 11 hours to VA
Saturday: Lazy day
Sunday: Ran 4 miles with Mike and Rob

Monday: drove 9 hours back from VA
Tuesday: rest morning
Wednesday: nothing again (dude, I’m lazy)
Thursday: bike – 10×1 minute at race pace with 2 min rest, plus w/u and c/d
Friday: Ran 40 min with 4×200 at 10K race pace
Saturday: off
Sunday: 7.8 mile run (Townsend Macclenthen loop)

Approx. mileage on shoes: 34

]]> http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-12-july-to-1-august/feed 0 Patio almost complete! http://www.sokolovicfamily.net/blog/photos/patio-almost-complete http://www.sokolovicfamily.net/blog/photos/patio-almost-complete#comments Wed, 28 Jul 2010 22:56:18 +0000 John http://www.sokolovicfamily.net/blog/?p=729 Just need to pack the sand between the bricks.

Here are some side views:

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And here’s the view looking out the back door. They also put the stairs in the berm and took out all the old, overgrown, weedy mess that was in there:

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]]> http://www.sokolovicfamily.net/blog/photos/patio-almost-complete/feed 1 #5, meet #1 and #2 http://www.sokolovicfamily.net/blog/environment/5-meet-1-and-2 http://www.sokolovicfamily.net/blog/environment/5-meet-1-and-2#comments Fri, 23 Jul 2010 12:30:21 +0000 John http://www.sokolovicfamily.net/blog/?p=726 Huzzah to OCRRA for finally opening their eyes and seeing the lucrative market for recycled #5 plastic. Now we can feel less guilty when we buy Arizona Iced Tea!

]]> http://www.sokolovicfamily.net/blog/environment/5-meet-1-and-2/feed 0 More backyard progress http://www.sokolovicfamily.net/blog/photos/more-backyard-progress http://www.sokolovicfamily.net/blog/photos/more-backyard-progress#comments Thu, 22 Jul 2010 23:22:24 +0000 John http://www.sokolovicfamily.net/blog/?p=723 The bulk of the single, wide step is complete, and the patio is underway:

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]]> http://www.sokolovicfamily.net/blog/photos/more-backyard-progress/feed 0 Training log: 28 June to 11 July 2010 http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-28-june-to-11-july-2010 http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-28-june-to-11-july-2010#comments Wed, 14 Jul 2010 00:12:51 +0000 John http://www.sokolovicfamily.net/blog/?p=715 Monday: off
Tuesday: swim 1500yds
Wednesday: bike 17 miles
Thursday: run 1.5 mi w/u, 8×200 on track (44s, 43s, 42s, 40s, 39s, 40s, 40s, 39s), 1.5 mi c/d
Friday: off – LEAVE FOR SLOVAKIA!!!
Saturday: arrived in Slovakia – JETLAG
Sunday: Still jetlagged

Monday: ran 40 minutes
Tuesday: off
Wednesday: ran 40 minutes
Thursday: off
Friday: ran 60 minutes
Saturday: FLY HOME TO USA
Sunday: still in J-town, NY – jetlagged

]]> http://www.sokolovicfamily.net/blog/triathlon-training-log/training-log-28-june-to-11-july-2010/feed 0 Redoing the backyard – phase one http://www.sokolovicfamily.net/blog/photos/redoing-the-backyard-phase-one http://www.sokolovicfamily.net/blog/photos/redoing-the-backyard-phase-one#comments Mon, 28 Jun 2010 01:44:55 +0000 John http://www.sokolovicfamily.net/blog/?p=712 Kath and I decided we have WAY too much money laying around, so we decided to spend some of it on a backyard redo. Phase one: tear off the deck. Ed came by with his chainsaw and we gave that deck what for:

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More images in the gallery.

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