President's Day.  No work.  Swim lesson this afternoon.

Run
  • 2h 56m 18s
  • 20.03 miles
  • 08m 48s /Mi

Americana Tobacco Trail long run

This went much better than last week. On the return trip, I was did have a hard time on the section from New Hope Church where the trail changes to all crushed gravel to Morrisville Parkway. You know, the section with all the weird gates (mile 17-18 or so). Anyway, it's a bit uphill there and it always seems to get me on the way back. I need to not let that get into my head.

I had five Gu gels during the run -- every 30 minutes -- and I had a pack of Clif Shot Bloks before just leaving home (~200 calories?) so 20-30 minutes before starting. (This seems like a lot but Jackie really wanted me to try dumping some calories in during this run.) I made an effort to hydrate hydrate hydrate yesterday. I refilled my water at mile 16. All of the other fountains are still off of the "cold" but the bathroom there has running water. After my last Gu, my stomach started to feel sloshy and icky -- not sure if it was the number of Gus or when the amount of water I had a mile earlier when I refilled.

I wore calf sleeve today. Not sure why. I'm not really a calf sleeve person and I have no intention of wearing them at Shamrock.

Swim
  • 55m 22s
  • 2050.00 yards
  • -----

Pullen swim
200 swim
150 paddle pull with PB between ankles
100 kick mod effort
4 x 75 as 25 hat drill, 25 top scull or middle, 25 swim build :15
5 x 100 @ comfortable effort (20”).
2 x 25 FAST! :15- start each of these floating face down off the wall, keep head in correct place as you accelerate into the start.
5 x 100 hold 1st set pace (30”).
2 x 25 FAST, floating starts
200 swim with paddles and fins.
Total—2050

 

Run
  • 1h 20m 01s
  • 9.26 miles
  • 08m 38s /Mi

Route: Haddon Hall with Ambergate with 4 x 10 at slightly faster than M pace @3:30 recovery

This run went pretty well. I nailed the intervals but I have to admit that I set myself up for success with my route selection. Intervals 1 and 2 were flat and 3 had a slight downhill. 4 had a sight uphill up though ;-) Cadence was good on all three intervals (183-181-178-182) but average cadence for the whole run was only 175.

Sport
  • Funtional Strength
  • 25m

Whew!  Passed my ITIL Foundations certification exam.

Swim
  • 59m 13s
  • 2300.00 yards
  • -----

RSA Masters in the lap pool
400 w/u
8 x 50 altetnate kick/drill
400 pull
4 x 100 @15
4 x 75 @10
4 x 50 @10
200 pull c/d
= 2300 yards

Sport
  • Funtional Strength
  • 23m

Run
  • 1h 01m 09s
  • 6.33 miles
  • 09m 40s /Mi

Hill repeats on the Peakway
Warm up, then 8 x hill repeats, focus on form going up, walk down

Good run. How do I know this? Because I gave myself permission to stop at Shepherd's Vineyard when I saw that I was at 6 and change and I kept running until Vintage Grove -- always a good sign! I need to have more of these fun runs ;-)

Sport
  • Funtional Strength
  • 25m

Imported from Garmin GarminConnect

Swim
  • 52m 48s
  • 2240.24 yards
  • -----

RSA Masters
in the dive pool this morning
400 w/u
4 x 50 ftd
4 x 50 fist
400 swim
8 x 50
300 swim
6 x 50 pull
200 swim
4 x 50
200 pull c/d
= 2800 x *.8 = 2240

Sport
  • Funtional Strength
  • 1h 00m

Functional Strength class


√ Functional Strength class tonight.

The rest of the week I will be in all day training which culminates in a test so I will have to be paying attention =:-o.  As a result, I will probably be minimally present here on BT.

jmkizer's Training Log


 February 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    
 
Time
Distance
  • Shamrock Marathon (Run)
    3/19/2017 Virginia Beach, Virginia
  • Cary Long Course Duathlon (Duathlon)
    4/29/2017 Cary, North Carolina
  • Lake Logan Half (Triathlon)
    8/5/2017 Canton, North Carolina
  • February's totals
  • January's totals
  • 2017 totals
  • 2016 totals