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November 13

Bike
  • 40m
  • 11.05 miles
  • 16.58 Mi/hr

Stationary bike at LTF

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Incline Row
    2
    15
    15
    45
    45
  • CHEST - Seated Bench Press - Machine
    2
    10
    15
    52
    52
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    240
    240
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0
  • LEGS - Lunges
    2
    20
    20
    0
    0
  • TRICEPS - Machine Extensions
    2
    12
    15
    30
    40

Core and strength (plus some stretching and foam rolling) after stationary bike at LTF

November 12

Run
  • 1h 18m 24s
  • 8.50 miles
  • 09m 13s /Mi

Tempo run. One mile WU, six miles at tempo, one mile CD. But I'm still not very disciplined. The tempo was supposed to be a 9:28 pace. yet here are my mile splits:
10:08
9:22
9:35 (includes a few seconds of coaxing a stray dog off the street before I turned off my Garmin)
9:04
9:10
8:51
8:41
8:57 (was supposed to be the cool down mile!)
CD half mile at 9:14 pace

Either my training plan needs to be adjusted for speediness, or I need to be lectured again on "you have to run slow to run fast."

November 11

Bike
  • 35m
  • -----
  • -----

Trainer time. No data because I can't find my Garmin 705. It has to be around here somewhere... Watched History channel program on the USS New York partially built from recycled WTC Twin Towers steel. Did single-leg drills during commercials.


 So today may or may not be a rest day. Got a migraine last night, and it's going to be a normal three-day migraine. My attitude is surprisingly good about it, and I wanted to get up this morning and go with Dean to the gym since migraines are not conducive to a good master's swim session. But my body just wouldn't cooperate. Walking like an old lady again. So I'm taking the time to catch up on inspirees, and I may put the bike on the trainer later and get the 40 minutes in from yesterday's training plan.

November 10

Run
  • 29m
  • 3.19 miles
  • 09m 05s /Mi

1.5 warm up
1 mile time trial at 7:43
.7 cool down

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    150
    150
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core after running

November 9

Run
  • 33m 30s
  • 3.11 miles
  • 10m 46s /Mi

IronGirl training for Steph. Not quite the pace we wanted, but a friend doing IronGirl ran with us, and she couldn't hold a 10 min/mi pace. Plus it was a little warmer than last week.

Swim
  • 1h 00m
  • 1850.00 meters
  • 03m 14s /100 meters

400 WU
6 x 50 scull up, streamline kick down
6 x 50 kick on 1:30's
200 pull
200 pull w paddles
200 pull w fists
200 pull
50 CD

Was a little surprised that I only got this much done since most of the set was done with the pull buoy, which should have made the set go faster. The 200 pull with fists was very interesting, and really drove home the point of timing the pull with body rotation.

November 8

Run
  • 1h 37m 16s
  • 10.00 miles
  • 09m 43s /Mi

Actually two runs: approx. 3.5 miles from home to TTL to watch Dean and other BT peeps get started on their 4000m swim, then 6.5 miles while they did their swim.

Dean did great on the 4000m OWS in Tempe Town Lake. His total time swimming (1:36:00) was almost identical to my 10-mile run.  The sad thing (for me) is that I did the AFLAC IronGirl 10-mile last year in 1:38:21, and that was a really bad race nutritionally (I had to walk some of the last loop). I felt really good through most of this run and really pushed it a little harder than I should have in places, and still was the same as last year? Even though I've really gained speed over the past year? Something just doesn't seem right.

Next Sunday is the 2009 IronGirl race, and I'm signed up for the mother-daughter 5k, but she will not be able to do the race due to an ulcerated artery in her leg. So I've been debating whether to do a fast 5K or switch up to the 10-mile race to beat last year's time. It may come down to a registration day decision, depending on what it will cost me to switch. Either race should result in a PR. 

November 7


 "rest" day for me -- filled with ballooning, working on my dad's house, supporting Dean on his run, and shopping for my sister-in-law's birthday present. If it's a rest day, why do my knees hurt so bad? :)
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Rotorkim's Training Log


 November 2009 
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