Run
  • 39m
  • 5.50 miles
  • 07m 05s /Mi

lunch run: 20min warm, 15min fartlek (90sec fast/90sec ez), 5min cool

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 10m
went the the dr this morning and appears i am in early stages of swimmers ear. hopefully some drops and covering my ear for a week will cure the thing. was also advised to hold on the flu shot until after the race. sounds good to me.

  • Health data: Hours slept: 7.5
Bike
  • 1h 05m
  • 19.00 miles
  • 17.54 Mi/hr

evening trainer ride: 20min warm w/ PUs and 1 legs, 10x 2min fast/1min ez in big ring, cooldown w/ 1 legs and spinouts

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 20m
Sport #3
  • Yoga
  • 45m
headed back to the dr tomorrow. have an ear ache and did the infection test by pouring some peroxide in my ear and unfortunately it bubbled up. i hope its not a big issue. also debating getting a flu shot wed. its free at work and with all the coughing and sneezing around me right now i am nervous as hell.

  • Health data: Hours slept: 7.5
Swim
  • 1h 07m
  • 4200.00 yards
  • 01m 36s /100 yards

afternoon swim: 600mix, 500pull breathe 5th stroke, 300drill M/S: 8x200 3min SI hold 2:44, 8x100 1:30 SI hold 1:19, 300pull ez

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
slept in this morning and then took the family to wurstfest in new braunfels. i passed on the beer but not the food. amber and i shared a funnel cake, fried pickles, and braut w/ saurkraut which means i ate 2/3s of everything. my stomach wasnt use t the fried stuff so its been aching ever since. caught a short nap when we got home and then went swimming. wanted to bail on the swim after the warmup but glad i stuck it out. looked at my volume for my first week of taper and my swimming and biking actually increased from the prior week. doesnt sound like a taper to me. the next 2 weeks will be alot less so i can rest.

  • Health data: Hours slept: 9
Swim
  • 42m
  • 3062.12 yards
  • 01m 22s /100 yards

OWS at barton. 500ez to warmup and then 2300 straight mixing in some 400m efforts
***
super cold out so water felt warm. stroke and breathing solid

Bike
  • 2h 53m
  • 61.00 miles
  • 21.16 Mi/hr

road out to san marcos. goal was to cruise the first hr as warmup and then push a race pace based on HR (125-130) for last 2hrs. HR listed is for last 2hrs.
***
a little cooler and not as windy as wed. also felt more hydrated and energized this round. right glute tender but not too bad (appears i have an overuse injury to the periformis - sp?)

Run
  • 1h 11m 25s
  • 10.50 miles
  • 06m 48s /Mi

t-run off the bike. ran the first 8miles a race pace based on HR (135-140) and avg 6:40pace. cruised home for last 2.5 a little easier. avg HR listed is for first 8miles.
***
legs really felt great today, however lt hammy tighten up a bit near mile 7 but after a few tow touches it was all good.

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 25m
race brick #2 in the books and for me it was a strong one - its beer time 2night! *** i think my run plan for AZ will be to go out and try to hit the first loop at a 6:45ish pace and then hold on from there. i have looked at alot of the top finishers in AZ the past few years and all the runners tend to hit a fast first lap and then slowly fade. i think a strong first lap will give me the mental boost i need to push thru some pain in the latter 2 laps.

  • Health data: Hours slept: 7.5
Strength
  • 35m

core and upper body strength work

Sport #1
  • Chiropractic
  • 45m
Sport #2
  • Massage
  • 15m
Sport #3
  • Stretching
  • 20m
got my follow up blood test results and the kidneys are good to go!!!! *** had a visit to advanced rehab today at lunch for some ART txt. got the lower back, hammy and glute worked on. i feel sore now but hope it helps for this weekend. hate that the overuse injuries are finallu catching up to me.

  • Health data: Hours slept: 7.5
Swim
  • 27m
  • 1968.50 yards
  • 01m 22s /100 yards

short OWS at barton this morning. did a warmup lap followed by three steady laps. felt good in the wetsuit and breathing was nice and relaxed. will get a long OWS this weekend when i have more time.

Bike
  • 35m
  • 11.00 miles
  • 18.86 Mi/hr

evening trainer ride: 15min warm w/ PUs, 15min big ring (2min steady/1min fast), 5min cool

Run
  • 16m 32s
  • 2.26 miles
  • 07m 19s /Mi

ez t-run after trainer ride

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m
worked from home today so was able to use my lunch hr for a nap. will visit advanced rehab tomorrow for ART work and some adjustments.

  • Health data: Hours slept: 9
Swim
  • 27m 45s
  • 2000.00 yards
  • 01m 23s /100 yards

2k straight swim before bike/run. goal was warmup and then neg split the swim (13:57/13:48 = 27:45)
**
stroke felt good

Bike
  • 2h 38m
  • 50.00 miles
  • 18.99 Mi/hr

ride out to san marcos and back. had close to steady 20mph headwinds on way out and then was flying back home. it took 1.5hr (avg16mph) to reach san marcos and a little over an hr (22+mph avg) to get back.
***
left lower back still tender and could tell rt azz cheek still tender too.

Run
  • 43m 50s
  • 6.50 miles
  • 06m 44s /Mi

t-run off the bike. ran 1st 4mile a little faster than would like (1st few miles at 6min pace and then slowed to avg 6:30 for 4mile pace) and then took last 2.5mile ez.
***
legs felt good but seemed to bonk a bit after 3miles. think i didnt have enough cals in me for the workout and seemd a bit dehydrated. didnt like the fact this workout started in the afternoon.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 20m
first brick down, 3 more to go. will get in an OWS tomorrow and maybe a quick bike/run.

  • Health data: Hours slept: 7.5

jwithyco's Training Log


 November 2008 
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