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November 17

Run #1
  • 44m 15s
  • 4.65 miles
  • 09m 31s /Mi

RunFit track workout
1 mile warm up at 9:31 min/mi
1200 @ 5:56 (6:02 target)
1000 @ 4:52 (4:59 target)
800 @ 3:54 (3:58 target)
600 @ 2:47 (2:57 target)
400 @ 1:48 (1:57 target)
200 recovery interval between each set
800 CD @ 9:31

Coach Karen ran the entire set with me. She's generally been faster than me, but I think I'm catching up!

Run #2
  • 27m 16s
  • 2.50 miles
  • 10m 54s /Mi

Recovery run with Steph. Nice and easy! Stretching afterward.

November 16


  IronGirl race report is up! (Click link in yesterday's log). May take a rest day today, not because I'm hurting, but because I'm up typing BT stuff at 3:00 a.m. If I can get back to sleep, I'm sleeping in! :)

November 15

Run #1
  • 20m
  • 2.00 miles
  • 10m /Mi

Warm up for IronGirl

Run #2
  • 1h 28m 37s
  • 10.00 miles
  • 08m 51s /Mi

Time is off of Dean's watch, but may not be accurate. Clock time was 1:29:30; will get chip time later. OFFICIAL TIME: 1:28:37.

Had an AWESOME time at IronGirl this morning. Still messed up a little, so it wasn't a perfect race, but I had GREAT pace booty in Dean! Dean ran the entire 10 miles with me, and we met Elliot on the second loop, and Elliot ran about four miles with us as well. So I had two good looking guys flanking me and I bet the other girls were jealous! :)

My goal was a PR (under 1:36), but my stretch goal was under 1:30, which is a 9:00 min/mile pace. That's a stretch for me because I've never strung 10 sub-nine miles together before! Plus, the race had all 5K and 10-mile runners starting at the same time, so the start was a zoo! Dean did a great job lying to me about the pacing so I was faster than I thought I was (I left my Garmin at home). Ran miles 8 and 9 too fast (8:20ish) and my diaphragm seized up painfully. Had to stop about a half-mile from the finish, take some deep breaths to let it calm down before I could continue. This had happened at Disneyland Half trying to set a PR, so this time it was easier to fix and keep going. I was very happy to see the clock time under 1:30; I started mid-pack, so chip time should be 30 seconds to a minute less.

Saw Ken, Dawn, Shelley and kids at the finish, along with other non-BT running friends. Great day. Will do a race report after I drop off a balloon in Sedona later today. Â

November 14

Swim
  • 1h 00m
  • 2250.00 meters
  • 02m 40s /100 meters

Pool swim at LTF. 1500 straight, then 500 w pull buoy, then 200 CD. Miscounted on watch somewhere in there for the extra 50. First time I was COLD in the water at the tail end of the swim. Not sure why, but when I got out, I had goose bumps and chattering teeth. It's not like LTF keeps the indoor pool THAT cold!

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.

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Rotorkim's Training Log


 November 2009 
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