Three Wishes

Apex,NC 
Today
Sunny High 92FLow 72F
  • Temp: 75F
  • Hum: 89%
  • W: 4mph SSW
MONDAY
Sunny
High 96F
Low 73F
TUESDAY
Sunny
High 101F
Low 73F
WEDNESDAY
Sunny
High 92F
Low 74F
THURSDAY
Sunny
High 89F
Low 72F

Sunday - August 31

Saturday - August 30

Bike
  • 6h 00m 38s
  • 105.98 miles
  • 17.63 Mi/hr

Two Jacks

I kept on thinking about the song Crazy Game of Poker when I was on this ride. The real lyrics are "I had three jacks and a pair of nines")

Same route as last week, just a hair faster. I'll take it!

Same nutrition as last week.
* 3 EFS Liquid Shots (two already in water on bike, two in pockets)
* 3 Clif Shot Blocks (cut in half, one block every twenty minutes)
* 2 pieces of Laffy Taffy at the last water stop (just because I like Laffy Taffy)
* About 7 bottles of water total (left with 2, 2 at Wilsonville, 1 at Lystra, 1 more at Wilsonville, 1 at last stop but I didn't finish that one)


This is the latest info from the Chattanooga race director:

And as far as the bike course goes, yes, it is long. By my calculations 116.08 miles. Its pretty simple actually.... I had signed permits a year ago, and they were revoked for reasons outside of our control. In order to ensure long term success in the market, we had to roll with it and figure it out. We are working on that. I had 24 hours to come up with something, and that something is the course you see online today. I have a 112 mile route in the works but am not sure if I can get approvals from the state level in a few weeks. It will be a fairly large change which obviously creates issues of its own. Athletes have trained on the course for months, and we throw a new course at them now... I get it! We will keep everyone posted.

Friday - August 29

Vacation day

Rest day

Thursday - August 28

Swim
  • 1h 12m 55s
  • 2788.71 yards
  • 02m 37s /100 yards

300 swim
4 x 100 as drill/swim (catch up, fist, single arm, finger tip drag)
4 x 50 kick
4 x 100 pull
-
2 x 50 fast/ez (fast to the bulkhead then easy to the end)
500 build
4 x 100 alternate breathing (50 down breath to one side, 50 back breath to the other)
200 pull
= 2500 meters (LCM)

Bike
  • 2h 35m 52s
  • 45.96 miles
  • 17.69 Mi/hr

Lifetime ride from Wally World and a pre ride out to Shearon Harris.

Sport
  • Stretching
  • 10m

stretch/planks/push ups


Ride tonight!

I'm taking a few hours off to get the ride done before darkness (pre ride plus the group from Lifetime) and to start off my long weekend!  I'm taking tomorrow as a vacation day and Monday is a holiday.

144.68

Wednesday - August 27

Bike
  • 1h 48m 29s
  • 32.45 miles
  • 17.95 Mi/hr

Bartley Holleman Breakaway

OMV ride but I ended up doing about three quarters of it solo. The A Team showed up (and me).

Run
  • 40m 28s
  • 4.23 miles
  • 09m 33s /Mi

Chatham loop brick run


√ Ride tonight!

Massage at lunch.  Woo hoo!  It's interesting to me that since changing from run focus to bike and then tri focused, Audra has felt like I've been in good shape.  There was a lot more tightness during marathon training.  I'll have to keep an eye on this and maybe see if I can swing more frequent massages this winter.

I think that I'm going to reverse part of my long run loop this weekend.  That will get met a water stop at about the two hour mark.

Well, boo.  I just found out that yesterday was Erin's last day on deck with us.  I was (selfishly) hoping that she'd hold out a few more weeks.  I'll have to adjust to Seth.  I did not enjoy his workout when he subbed for Erin a few weeks ago.

Tuesday - August 26

Swim
  • 1h 11m
  • 2734.03 yards
  • -----

400 swim
300 pull
200 kick
100 swim
-
Below three times through, 20 seconds recovery, 1 minute between rounds
200 pull
150 build by 50
100 tempo
50 fast
= 2500m (LCM)

Run
  • 1h 18m 40s
  • 8.36 miles
  • 09m 24s /Mi

House Creek-Ridge Road

Uneventful lunch run (unless you count that fall-like weather -- 70s and low humidity). Z2 with two miles at HM pace mid run. Longest run in the Glycerins to date.

Sport
  • Stretching
  • 10m

stretch/planks/push ups


Apparently my trainer made it to Madison yesterday.  Hopefully the replacement resistance unit will be heading back my way soon!

Monday - August 25

Swim
  • 1h 28m 04s
  • 3499.56 yards
  • -----

Swim in Lifetime's outdoor pool.
400 swim
300 pull
200 drill/swim (catch up, ftd)
100 kick
3 x 200 build
400 pull
200 moderate
3 x 200 build
400 pull
= 3200 meters

jmkizer's Training Log


 August 2014 
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      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Ironman Chattanooga (Triathlon)
    9/28/2014 Chattanooga, Tennessee
  • Rock 'n' Roll Las Vegas Half Marathon (Run)
    11/16/2014 Las Vegas, Nevada
  • MyrtleBeach.com Myrtle Beach Marathon (Run)
    2/14/2015 Myrtle Beach, South Carolina

Totals

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