Rest day today -- active recovery only. Zoe helped me out with a long walk this morning and I'll get her out again tonight :-)

Two hour run and strength work on tap for tomorrow and a four our ride on Sunday.

My dad has been sick for the past few weeks.  First he had kidney stones and then a week later, somewhat unrelated but I'm thinking exacerbated by the first thing, bleeding ulcer causing low hemoglobin levels (light headedness, shortness of breath, etc.) and lots of testing. Five days in the hospital. He's home now and will likely have an outpatient procedure but he's getting a second opinion first. Oh, and he has a hernia too. Anyway, he's home now and back on solid food.

Swim
  • 1h 00m
  • 1000.00 yards
  • -----

Swim lesson. Lots of head tap drill.

Bike
  • 1h 22m 13s
  • 21.54 miles
  • 15.72 Mi/hr

20 x 30 second hill repeats

I did these hill repeats in a neighborhood near Friendship High School (between Evans and Roberts). I tried three different hills. I think that Firenza worked the best (Strava got it at up to 8% but it probably averaged way closer to 4%).

Anyway, I rode to Friendship HS as the warm up, did the intervals in the neighborhood there, and then rode back as the cool down.


√ Half day in the office today. Swim lesson this afternoon and then a bike ride this evening.

Run
  • 1h 30m 25s
  • 9.54 miles
  • 09m 29s /Mi

3 x 15 min @ tempo pace with 4 minutes recovery between each

Struggled this morning. I had a hard time keeping my form and I really felt like I was falling apart and I wanted to walk the recovery (I didn't but I really, really wanted to!). I'm sure that the miserable weather didn't help any.

Strength
  • 35m

Warm up:
- Foam rolling
- Foam roller back stretches
- Ankle mobility
- Hip flexor

Main set:
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Lunge Forward Resisted with FMT (blue) -- or push ups

Machine stuff:
- 3 x 10 Side bridge row (really side plank) @4. I'm doing this as 15 per side.
- 3 X 5 Pull up underhand grip at 6 (28 pounds assist)

Cool down:
- Butterfly groin stretch
- Bretzel


√ Strength stuff tonight

Found an interesting pre-race fueling video. It's about 15 minutes long and fairly entertaining.

https://youtu.be/5IxDAyFekvg

Swim
  • 1h 11m 31s
  • 3100.00 yards
  • -----

WU:
300 swim,
200 kick as 25 surf/25back
300 paddle pull.

Pre set
3 x thru
- 100 as K/S/D/S per 25 (hat drill)
- 2 x50 as 25 drill/25 swim (single arm, FTD)
- 2 x50 as swim build to fast
MS:

400 at 70% :15
4 x 25 at 90% : 20
300 at 75% :15
4 x 25 at 90% :20
200 at 80% :20
100 at 100%

CD
200 paddle pull

Bike
  • 1h 59m 51s
  • 34.06 miles
  • 17.05 Mi/hr

5 x 8 min hill repeats on Woods Creek

92 degrees and exceedingly muggy -- RealFeel of 100.


√ Ride tonight, hopefully outside!

And... two months until Louisville!

Run
  • 1h 10m 14s
  • 7.82 miles
  • 08m 59s /Mi

Warm up - 15-20 minutes

2 x (3 x 1km) @ 10km race pace effort upper Z4 pace with 2min recovery between sets, 5min between sets 3 & 4.

Cool down

Bike
  • 2h 01m 19s
  • 35.00 miles
  • 17.31 Mi/hr

Beaver Creek-Holland Chapel-Davis Z1/Z2

Run
  • 1h 01m 01s
  • 5.06 miles
  • 12m 04s /Mi

Lake Johnson trails, maybe 2/3 of thus was single track

My intention was to do the peninsula trail at Harris Lake but when I got there at 7:15 or so, the gates were closed and the sign said the park did not open until 8. I did not want to run on the ATT or in Umstead so I headed to Lake Johnson. I parked at the boat house and did the west loop which starts on a wide, soft trail and transitions to rooty single track after crossing the bridge. I went around the lake until I got to Avent Ferry Road and then turned back and did the rail the opposite direction.

Strength
  • 46m

Warm up:
- Foam rolling
- Foam roller back stretches
- Ankle mobility
- Hip flexor
- Butterfly groin stretch

Main set:
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Lunge Forward Resisted with s (blue)
- 3 x 10 Push Up Stability Ball - 55 cm ball, have not added hip extension yet
- 3 x 10 Alternate leg lowering, lying on back, legs straight on bosu
- 3 x 10 Step Up to Single Leg Dead Lift with Dumbbells (15 lb, 2 steps high)

Cool down:
Bretzel
Seated spinal twist


At some point, a run will appear.

 

jmkizer's Training Log


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