Apex,NC 
Today
Sunny High 46FLow 29F
  • Temp: 34F
  • Hum: 47%
  • W: 4mph ENE
SATURDAY
Sunny
High 49F
Low 39F
SUNDAY
Patchy light drizzle
High 58F
Low 57F
MONDAY
Patchy rain nearby
High 69F
Low 49F
TUESDAY
Sunny
High 56F
Low 41F
Swim
  • 57m 39s
  • 2187.23 yards
  • -----

Warm up, 2x1000 @ 2 with spot forward 1x per 100 (or so), cool down

27:39, 27:56

Bike
  • 1h 03m 03s
  • 18.29 miles
  • 17.41 Mi/hr

Old 1 out and back.

Drizzly day. I didn't want to take my newly cleaned and tuned tri bike out so I used the road bike today. I also put on my front light in addition to the blinky.

Run
  • 31m 22s
  • 3.44 miles
  • 09m 07s /Mi

Run through downtown after the bike ride. Due to the shorter/taper bike, I went through town earlier than usual and encountered more traffic that I would have liked.

It was drizzling when I began and the rain held off until the last five minutes or so of the run. After I got inside, it really started to come down. Good timing!

Brick tonight, hopefully outdoors! done!

I had a nice talk with Coach today.  We went over race day plans and she talked about visualizing parts of the race.  I'm getting nervous/excited!

Your smile is your best accessory.

  • Health data: RHR: 53 Hours slept: 6.25
Run
  • 36m 18s
  • 4.18 miles
  • 08m 41s /Mi

Downtown run with strides.

Tuesday morning runs are getting shorter!

Swim
  • 56m 44s
  • 2187.23 yards
  • -----

Warm up, 4x500 @ 1 min with spotting forward 1x per 100, cool down

13:06, 13:26, 13:27, 13:39

Swim tonight. Done


B2B Numbers have been posted

60 KIZER JANYNE

  • Health data: RHR: 53 Hours slept: 7
Sport
  • Walking
  • 41m 38s

Early morning walk with Emma. 3.1 miles in 41:38.

  • Health data: RHR: 55 Hours slept: 7
Run
  • 1h 33m 18s
  • 10.03 miles
  • 09m 18s /Mi

Olive Chapel to Apex BBQ an back.

I was happy with the pace. Felt good. Great weather again today -- 54 when I started, 65 when I finished and a light breeze.

I wore the blue shoes today. Same problem with soreness on the outside of the right foot after about 9-10 miles. Today it was a 8.

  • Health data: RHR: 58 Hours slept: 9.6
Bike
  • 2h 54m 57s
  • 50.03 miles
  • 17.16 Mi/hr

The tireds have set in. In many ways it was a good ride. Nice weather, felt good on the bike, heart rate back to normal. Speed, however, was not normal. I told myself, "Trust the plan."

This was on my road bike again. When I made the appointment to have the tri bike tuned up, it was just for that. Afterwards, Kevin crashed ins mountain bike -- probably needs new cables and/or lots of adjustments as shifting was problematic post-crash -- and brought it on at the same time. I blame the mountain bike for the delay. Now that I am reacquainted with my road bike, I am enjoying it!

Swim
  • 1h 05m 20s
  • 2624.67 yards
  • -----

warm up, 3x800 @ 40 (no cool down today. needed to pee so got out of the water asap!)

21:12, 21:07, 21:36

I looked at my race report for the Gator Half and I averaged about 290 calories per hour on the bike.  6 bars + something in T1 should about do it for B2B.

  • Health data: RHR: 56 Hours slept: 9.25
Swim
  • 1h 07m 57s
  • 2734.03 yards
  • -----

warm up, 2500 straight with spot forward 1x per 100

Hey!  Who put this workout on into my training plan?  I thought Fridays were Rest Days and this was Taper!  Wink


I think that I've settled on my B2B wardrobe

Swim:  Desoto Forza shorts and a sports bra under my sleeveless wetsuit.  The current water temperature at Johnny Mercer Pier near the B2B swim course is 73.6.
swim gear

Bike:  New shorts and a top.  Socks and arm warmers.  Desoto 400 mile shorts with sports bra from swim, CBC short sleeve cycling jersey, arm warmers, fingerless cycling gloves and SmartWool socks.  Possibly toe covers on shoes and zip lock "vest" under the jersey depending on morning temperatures.  Helmet and sunglasses of course.

By going with the cycling jersey with awesome pockets, I can carry all of my nutrition making Special Needs an option rather than a need. 
bike gear

Run:  New top and socks.  Change to CBC tri top, change to Balega socks, running hat and sunglasses for lap 1.  At run Special Needs, add long sleeved performance tee added and remove sunglasses
run gear



I hope that's not too much cloths changing!  I want to keep it simple but I fear that stopping at Bike SN will be a huge time sink and think that I may be better off adding time to the transitions.

Swim
  • 1h 25m 19s
  • -----
  • -----

warm up, 6x500 @ 40, cool down

Coach gave me three swims and four swim workouts this week. She said to mix and match. I decided that I'd feel wimpy if I didn't do the longest one twice.

13:17, 13:21, 13:39, 13:39, 13:55, 14:04

Bike
  • 2h 07m 50s
  • 37.95 miles
  • 17.81 Mi/hr

The Felt is in the shop getting it's final pre-B2B tune up so today was the trusty Madone!

Beaver Creek-Martha's Chapel-Davis with 10 minutes at TT pace mid ride.

A weird thing happened on my ride tonight. I got about 20 minutes into the ride and I suddenly had a stabbing pain below my knee. I pulled over and there was a thorn -- or maybe a stinger but I think a thorn -- stabbing me. I pulled it out and kept on going. I'm noting it here because (1) it's so weird and (2) in case there is some kind of reaction down the road.

I got into work today and found that the items in my office rearranged.  Sweater on desk and not hung up, recycling bin over there instead of over here, etc. I can only surmise that this constitutes "cleaning" by housekeeping staff. Now to clean up after the cleaning...

Ride tonight! Cool  Done!

Life is good!

  • Health data: RHR: 53 Hours slept: 5.5

jmkizer's Training Log


 October 2011 
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     
 
Time
Distance
Time
  • Ridgewood Turkey Trot (Run)
    11/27/2014 Raleigh, North Carolina
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals