Run
  • 1h 12m 04s
  • 7.22 miles
  • 09m 59s /Mi

Extended warm up ending with 3 striders. Legs felt heavy.

Then I did the 6 hill pickups on Old Raleigh Road and tried to focus on form - high knees, bent elbows, looking beyond the top of the hill, walking down the hill between repeats. Jackie wanted walking here to avoid lactate buildup.

I finished out the remaining mileage with a Peakway-Hunter loop.

Sport
  • Device Upload
  • 35m

Imported from Garmin GarminConnect


Unseasonably warm this morning -- low 60s for my run.  I had to break out the spring gear!

Swim
  • 54m 20s
  • 2150.00 yards
  • -----

RSA Masters
200 w/u
3 x 100 as 50 drill/50 kick
-
300
2 x 150
3 x 100
6 x 25
300 pull
200 swim
1 min vertical kick
100 pull c/d
= 2150 yards

Sport
  • Funtional Strength
  • 1h 00m

Functional Strength class


√ Functional Strength class tonight.

Sport
  • Stretching
  • 15m

Stretch n Roll

Today is a workout recovery day.  I'll hit the foam roller at some point.  Also, I have the day off work for MLK.

I've mentioned this before but about two years ago we cancelled our cable (well, DirecTV) subscription and when with all streaming.  We went with Sling TV and Hulu.  Well, Sling doesn't have BTN and Kevin has developed a need to watch Purdue basketball so we are looking at switching to PS Vue until the end of March Madness (his requirements are ESPN, BTN and Fox regional sports.  Because, you know, he doesn't like sports at all.  Just ask him!).  I'm setting up the free trial today to see how it goes.

Run
  • 2h 48m 13s
  • 18.15 miles
  • 09m 16s /Mi

Long run on the American Tobacco Trail (ATT, rails to trails)

We saw La La Land tonight.  Good movie!

 

Sport
  • Funtional Strength
  • 35m

FMS routine

 

Swim
  • 54m 50s
  • 2050.00 yards
  • -----

I did this swim at that Alexander/downtown Y because I could do my FMS routine and then hop in the pool and get this down before work.

200 w/u
4 x 50 odds modified catch-up (like we did yesterday), evens swim
200 pull with buoy between ankles. This was hard!
6 x 25 kick no fins. When I was in the deep end, I did a little bit of vertical kicking between sets to try to get a feel for it.
3 x 100 @20
4 x 25 @20
3 x 100 @20
4 x 25 @20
200 pull
100 pull with buoy between ankles. Still hard! I will try a smaller buoy next time.
50 modified catch-up
100 pull c/d
50 c/d
= 2050 yards

Sport
  • Funtional Strength
  • 35m

FMS routine

This morning started with an functional strength routine complete with motivational ceiling tile (below)

Then I got my swim on and headed to work.

Run
  • 1h 19m 27s
  • 8.68 miles
  • 09m 09s /Mi

Good run but not as good as Tuesday.

Warm up
6 minutes as fast as you can hold for this duration, run 3 minutes EZ.
Run 3 minutes fast, slightly faster than the previous 6 minutes, follow with 3 minutes easy.
Repeat
Cool Down

Swim
  • 17m 58s
  • 500.00 yards
  • -----

Swim lesson
Lots of sculling
Worked on kick, vertical and otherwise
Worked on timing of catch/breathing
Lots of balance type drills
3/4 catch up


√ Swim lesson this afternoon.

jmkizer's Training Log


 January 2017 
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 31    
 
Time
Distance
  • Goldsboro Heart & Sole Half Marathon (Run)
    2/4/2017 Goldsboro, North Carolina
  • Shamrock Marathon (Run)
    3/19/2017 Virginia Beach, Virginia
  • Cary Long Course Duathlon (Duathlon)
    4/29/2017 Cary, North Carolina
  • January's totals
  • December's totals
  • 2017 totals
  • 2016 totals