Three Wishes

Partly Cloudy High 88FLow 68F
  • Temp: 79F
  • Hum: 65%
  • W: 4mph E
Light rain shower
High 76F
Low 68F
Partly Cloudy
High 78F
Low 71F
Patchy light rain
High 83F
Low 70F
Moderate or heavy rain shower
High 86F
Low 69F

Thursday - July 31

  • 30m 08s
  • 8.65 miles
  • 17.22 Mi/hr

Quick spin at the gym

Z1 ride with 3x1 min pickups with 1 min easy between

  • 10m 22s
  • 1.28 miles
  • 08m 05s /Mi

Treadmill run with a few pick ups

10 min (z1) with 3x30 sec strides

The training plan for today specified that this z1 brick should be done in the morning.  I ended up going to the gym and banging it out before work.

Wednesday - July 30

  • 31m 18s
  • 1312.34 yards
  • -----

Taper swim in Lifetime's outdoor pool
400 swim
300 pull
200 drill/swim (catchup/swim/ftd/swim by 50)
100 pull buoy with spot forwards
200 build to fast
= 1200 meters

Massage at lunch today. 

Looks like I'll be Wave 8, Purple on SaturdayPurple not pink!  And wave 8 is not the last wave :-)

Lucky #221

Tuesday - July 29

  • 48m 53s
  • 5.29 miles
  • 09m 14s /Mi


Morning run with some strides

  • Stretching
  • 10m

Nice meet up with the Inside-Out Sports Tri Club (IOSTC) IM Chattanooga peeps last night. 


Monday - July 28

  • 50m
  • 2187.23 yards
  • -----

400 swim
300 pull
200 drill/swim (finger tip drag, swim, catch up, swim)
100 kick
300 pull
150 neg split
75 build by 25
125 fast
125 fast
75 build by 24
150 neg split
100 c/d
= 2000 meters

Dunno how long this took. Apparently this morning I was unable to operate my watch in the dark.

And also, two months until Chattanooga...

Sunday - July 27

  • 35m 27s
  • 10.34 miles
  • 17.50 Mi/hr

1010 easy rider

Short, easy warmup ride on 1010 to Crowder Park and back.

  • 58m 13s
  • 6.25 miles
  • 09m 18s /Mi

Haddon Hall

I think they blew the forecast. The forecast was for hot and sunny with rain tomorrow, not a thunderstorm at 10am today! Fortunately, I had just finished and gotten inside when it really started to come down.

Later: Tonight they acknowledged that they blew the forecast. I didn't just imagine it! Well, they said, "the models got it wrong."

The good news from yesterday's brick, besides that I was happy with how the workout went (and that I missed the downpour by a few minutes), is that I wore my new DeSoto 400-mile shorts for the first time in a run.  They were very comfortable to run in!  I was skeptical of their redesign but it has turned out that I like them 2014 version at least as well as the previous version.

Saturday - July 26

  • 1h 37m 45s
  • 29.93 miles
  • 18.37 Mi/hr

Olive Chapel-Richardson-Tody Goodwin

My right foot has been bothering me a bit on long runs.  Nothing major but the area right behind my right big toe (the cuneiform?) starts to feel bruised and ouchy after I run maybe eight miles.  I decided that with all of the shoes on the market, there is not reason to put up with this.  I went to Inside-Out and talked to them about it.

I've been running in Brooks Ghost shoes for a while now.  I loved the Ghost 4.  The Ghost 5 was OK.  I tried the Saucany Ride in here and started thinking of them as clown shoes.  The Ghost 6, also just OK.  I'm about halfway through my second pair of Ghost 6s now.  I brought that pair with me.

The IOS person looked at my shoes, said that it looked like I was a toe striker.  Had me run on the treadmill, said that I am 100% good on my left foot but either have somewhat less awesome form in my right foot or I'm avoiding it because of ouchiness.  Then she went and got five pairs of shoes.  Saucony, , Brooks, Brooks, Asics, Mizuno.  She had me put on the Saucony's and run with them on the treadmill, take off one Saucony and put on the Ghost 7 and try that pair on the treadmill, take off the least favorite shoe and put on the Brooks Glycerin, take off the least favorite shoe and put on the Asics, take off the least favorite shoe and put on the Mizuno.  Basically, it was like an eye exam!  I ended up with the Brooks Glycerin.  They had it in my street shoe size but not my running shoe size so they ordered it. 

Friday - July 25

  • Walking
  • 38m 54s

early morning walk with Emma

jmkizer's Training Log

 July 2014 
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20 21 22 23 24 25 26
27 28 29 30 31  



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