IMTX round 2

Friday - November 7

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

Thursday - November 6

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

Wednesday - November 5

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

Tuesday - November 4

Swim
  • 34m
  • 2000.00 yards
  • 01m 42s /100 yards

ez morning swim to recover from massage: 600mix, 300drill, 500pull breathe 5th stroke, 600 (50mod/50ez)

Bike
  • 51m
  • 15.00 miles
  • 17.65 Mi/hr

evening ride on trainer: 20min warm w/ PUs and 1 legs M/S: 14x 1min fast w/ 30sec RI, cooldown with 1 legs and spinouts

Strength
  • 35m

upper body weights and core at lunch

Sport #1
  • Massage
  • 05m
Sport #2
  • Stretching
  • 15m
feel much better today after massage. looking forward to brick tomorrow to see how legs really feel

  • Health data: Hours slept: 7.5

Monday - November 3

Sport #1
  • Massage
  • 1h 10m
Sport #2
  • Stretching
  • 05m
Sport #3
  • Yoga
  • 45m
finally got a massage today. most of the time was spent flattening out my calves and hammys and ass. i could barely walk after the massage but i think it will be a good thing. and it took all my strength not to cry a few times. will probably need 1 more next week to really work my quads and fu on my calves/hammys/back again. dont be like me and let your body go too long w/o a massage.

  • Health data: Hours slept: 7

Sunday - November 2

Bike
  • 4h 09m
  • 83.00 miles
  • 20.00 Mi/hr

long ride to san marcos and then several loops on outskirts of san marcos before returning home. took 1hr to warmup and then pushed race pace for last 3hrs. around mile 50 had really sharp pain in right hip/glute area and it hurt the rest of the time to pedal. weather close to what race day will be like (70s early, 80s late, lots of sun and wind). nutrition was simple. usual pre race bfast early, smoothie p-bar 45min prior to ride, 1400cals of infinit cramed into two 24oz bottles. drank an addl 45oz of water on ride w/ a few salt tabs.
***
legs felt felt great on bike until the azz cheek seized up!!!

Run
  • 1h 23m 36s
  • 12.07 miles
  • 06m 56s /Mi

long t-run of the bike. held pace thru out and seized azz cheek didnt bother me too much. drank about 400cals of the super secret infinit run formula along w/ another 20oz of water. felt really good on the run and look forward to running like this in AZ :)
***
today nutrition for the entire workout was 1800cals of infinit. no stomach issues at all. that stuff is the bomb!!!!!!!!!!!!

Sport #1
  • Massage
  • 25m
Sport #2
  • Stretching
  • 30m
texas tech ruin my sat night so today i will train in all black! feel much better today so will give it a go with a 5-6hr bike/run brick. probably should give the body another day or 2 to fully recover but unfortunately i dont have the luxury of adjusting my schedule to suit my training. goals today are to get some good race prep and not completely ruin myself for the next week. *** made it thru the build weeks in one piece. felt really good today so must have been allergies ailing me b/c if i was sick today would have sucked. now its 2 weeks of peak training (4 bike/run race sims) and then race week. sometime this week i really need a massage b/c my hammys and now my right azz cheek are f'd up. i am getting really anxious to pack that car and drive to AZ!!!! *** Watch IMAZ 08 on versus tonight. damn i am fired up!

  • Health data: Hours slept: 8

Saturday - November 1

Swim
  • 1h 10m
  • 4500.00 yards
  • 01m 34s /100 yards

morning swim: 600mix, 500pull breathe 5th stroke, 100ez M/S: 10x300 SI 4:25 (held 4:10 steady and last 300 pushed for a 4:02), 300pull ez
***
stroke and breathing felt smooth

Run
  • 51m 30s
  • 7.50 miles
  • 06m 52s /Mi

run after swim at AT. neg split 1st 6miles (22min - 7:20pace, 18:30 - 6:10pace), 1.5mile ez
***
took out some "not feeling good frustration" on this run. now i really feel worn out. probably wasnt the best idea.

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
still feel like chit this morning. i really need to break out of this funk b/c i feel like i havent had any energy this whole week. i still think its allergies and hope it passes by tomorrow so i can log a big day of biking and running. *** got a ong nap in today. thinking i may be on the tail end of being sick. had a slight fever today and with the air clear the last 2 days its hard to imagine its allergies bothering me. was going to get a massage today but had to push off a few days due to my body being achy all over. i blame this on the germ hive i just transfered to at work. after 6yrs working with the same 8 or so people no i work in out austin call center with several hundred people coughing and sneezing on each other.

  • Health data: Hours slept: 10

jwithyco's Training Log


 November 2008 
SunMonTueWedThuFriSat
       1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30      
 

Volume

Time
Distance

Upcoming races

  • TriRock Austin - Olympic Course (Triathlon)
    9/1/2014 Austin, Texas
  • Ironman Maryland (Triathlon)
    9/20/2014 Cambridge, Maryland
  • Kerrville Triathlon - Sprint Course (Triathlon)
    9/27/2014 Kerrville, Texas

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals