Three Wishes

Apex,NC 
Today
Sunny High 98FLow 73F
  • Temp: 90F
  • Hum: 56%
  • W: 11mph WSW
WEDNESDAY
Patchy light rain in area with thunder
High 92F
Low 73F
THURSDAY
Patchy rain nearby
High 92F
Low 71F
FRIDAY
Patchy rain nearby
High 91F
Low 71F
SATURDAY
Sunny
High 94F
Low 72F

Tuesday - September 2

Swim
  • 1h 11m 02s
  • 2624.67 yards
  • -----

100 SKPS
100 touch drill (aka catch up)
200 swim
400 pull
200 swim
100 side2side drill (aka 6-3-6)
-
repleat twice
100 easy
75 easy, 25 fast
50 easy, 50 fast
25 easy, 75 fast
100 fast
= 2400m (LCM)

Seth was on deck today. That's gonna be the usual Tuesday morning thing now.

Sport
  • Stretching
  • 10m

stretch/planks/push ups

Monday - September 1

Sport
  • Yoga
  • 55m

Grokker Yin Yoga Anywhere and Grokker Yin for Lower Body. I liked the first one better.

√ Yoga...


We decided to go to Ikea to look at a day bed for the bonus room.  We got rid of the ugly plaid sleeper sofa some time ago but never replaced it.  We were thinking maybe a daybed?  Mostly it's used for short TV watching sessions and folding laundry.  Ikea has some day beds that pull out into full beds and it seemed reasonable.
Ikea is set up as a one way maze.  Disney for adult furniture shoppers!  You get there, go up an escalator, go through the showroom/maze and then get to a restaurant and a way to go back down.  To go back, you go back up the escalator and back through the maze.

As we were making our way through the showroom, wesaw a sofa chaise thing that we liked and then we got the the bedroom stuff and didn't care for the daybeds at all.  We had lunch and decided that we liked the sofa thing.   I had a picture of the tag but not the warehouse info to see if it would fit in the car.  Down to the first floor, back up to the second floor, through the maze...  Then we went through the downstairs maze to the self serve warehouse to find the sofa.  It was in three boxes.  They had paper tape measures (prepared! clearly we were not the first with question about 'will it fit').  We measured the boxes, went back to the car and measured the car, went back to the boxes and measured the boxes.  Kevin didn't remember the height measurement from the Forrester so I went back to the parking lot and texted lots of measurements to him.  When I got back to the warehouse, she said, "I think it will fit."  Then we stood on a long line to check out.  While we were in line, we decided to come back into the store and get the pillows, etc. to complete the setup after we crammed the sofa into the car.  I went back and got pictures of the sofa with pillows to use as an example and then met Kevin back in the parking lot where he was attempting to arrange things on the car.  Eventually, it all fit!

Kevin with the loaded car

Sofa all put together

The chaise part on the left opens up for storage.  The sofa part on the right pulls out so that you can have a "full" size sleeping area.  It's 80 inches long so even tall folks will fit. 

(Oh, and that's Kevin's trainer. My resistance unit has been shipped.)

Sunday - August 31

Bike
  • 57m 26s
  • 16.14 miles
  • 16.86 Mi/hr

Easy Rider

Warm up ride on 1010 to Johnson's Pond and back

Run
  • 3h 00m 35s
  • 18.09 miles
  • 09m 58s /Mi

It was hot and long and the end of peak training. A more sane schedule starts now. I don't know what the dew point was nut I stopped for more water twice and still was at the edge of dehydration. The dew point was 70 so it was super sticky. Gu at mile 5, 10 and 15. Water in my hand held with refills at mile 13 and 17.

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.

jmkizer's Training Log


 September 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    
 

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

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals