Partly cloudy High 67FLow 47F
  • Temp: 45F
  • Hum: 93%
  • W: 4mph E
High 72F
Low 62F
High 71F
Low 52F
High 74F
Low 58F
High 76F
Low 56F
  • 30m
  • 874.89 yards
  • -----

Swim lesson

Swim lesson: Jen said that there is nothing wrong with my stroke but this morning I was swimming as though I am fatigued.  I told her that at the end of my sets I sometimes feel like I am not getting enough air.  She had me do some fast 50s @ 10 seconds and said that towards the end, my right arm was not completing the stroke properly.  My right elbow drops too soon.  We did high elbow drill to focus on that.  She said swap flip n hold for high elbow in my drills.  She said that when the elbow does it’s own thing, my rotation gets out of sync.  If I feel this happening, focus on both elbow and body rotation.  This will help with getting air in.

We also discussed my kick (mentioned above) and she said that the kick is the next thing to work on.  We’ll start on that after Vineman.  

In other news, she is 4 months pregnant.  I may need another swim coach to work with after Halloween or so.

  • Health data: Hours slept: 7.25
  • 2h 21m 37s
  • 15.04 miles
  • 09m 25s /Mi

Laura Duncan - Waldo Rood - Bond Park

Nice run. I was thankful that the route was through Bond Park. I like to go through the park because I can ditch gel wrappers, etc. [TMI ALERT ON] Today I had some GI issues that started after taking the Double Espresso Clif Shot at mile 5. Emergency use of rest room ensued (mile 8.5 or so). [TMI ALERT OFF] I went ahead and took the other Vanilla Clif Shot at mile 10 as planned. I'll have to do a little further testing to see if it was a "thing" or a reaction to the product.

Note: I had two fig newtons before the run.

  • 1h 22m
  • 3171.48 yards
  • -----

Warm up

Drills (300 ~ 8:06)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel
- 25 over the barrel, 25 flip n hold

Workout (1:13:54)
10x50 fast @ 10, 2x800 with 1x spot forward per 50 @ 1 min, 10x50 fast @ 10
1:06, 1:06, 1:09, 1:09, 1:10, 1:10, 1:12, 1:12, 1:10, 1:10
21:20, 22:05
1:14, 1:17, 1:15, 1:17, 1:18, 1:19, 1:20, 1:19, 1:16, 1:09*

* "wetsuit simulation" (aka pull buoy)

Tracking Manatees in IMKS 70.3:

  • 319 - Claire
  • 1586 - Reece's relay team (not loading though.  His individual number was 460 before changing to relay) <-- never did get the relay stuff on the tracker

  • Health data: Hours slept: 8
  • 5h 09m 43s
  • 90.59 miles
  • 17.55 Mi/hr

Morrisville - Bennett - Cornith

Nice solo ride. I think that this went better than when I did this route last month. I saw a turtle in the road near Cornith and stopped to move it off to the side.

Nutrition: I had two fig newtons at one hour, a Clif bar at two hours, a Clif bar at three hours and a Honey Stinger Waffle at four hours. Two bottles of water with CamelBak Elixir followed by two bottles of plain water.

turtkle resecue
Turtle rescued at mile 67 today!  I moved the little guy to the grass.

  • Health data: Hours slept: 8
  • 1h 30m
  • 3608.92 yards
  • -----

Warm up

Drills (300 ~ 8:03)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel
- 25 over the barrel, 25 flip n hold

Workout (1:22:18)
15x200 @ 30 alternating easy with fast
4:39, 5:12
4:40, 5:16
4:38, 5:15
4:37, 5:16
4:44, 5:22
4:47, 5:16
4:57, 5:25

Cool down

I tried to make sure that the easy was easy and the fast was fast.

Cramp in right calf in third to last set. The second to last set was easy and that went well. Breathing good until the last two fast sets.

This morning's excitement at the gym involved me losing my engagement ring.  I always take off my rings before I swim.  I put them in my eyeglass case along with my classes.  I also put any jewelry for my work outfit in there. 

So this morning I rolled out of bed, let Em out, went to the gym and changed, leaving my glasses and rings and glasses in my eyeglass case as usual.  Then I swam (first bit of swim went well.  last bit less well.), showered, put on work cloths, grabbed my toiletry bag and went to the sinks/mirrors to brush my hair, etc. 

I opened my eyeglass case and my wedding ring was there as were my earrings, necklace, glasses -- but no engagement ring.  I looked around.  Nothing.  I asked and several other people looked.  Nothing.  Someone walked in and said, "Is this what you are looking for?"

Clearly I need a better place to put my rings when I swim! 

So thankful the ring was found.

  • Health data: Hours slept: 6.75
  • 1h 01m 44s
  • 6.69 miles
  • 09m 14s /Mi

Haddon Hall

20 minutes at half marathon pace. Legs did not feel like doing it. I used Brain Control to force them to cooperate.

It was cool out this morning -- not even 60 degrees. In June. In North Carolina. Weird.

Emma interviewed a new pet sitter last night.  Her regular pet sitter is busy during part of our time in CA for Vineman so the plan is for her to go between sitters (both through Fetch). 

The new sitter has a dog and we needed to make sure that Sampson and Emma got along OK.  We got there and talked to Diane for a bit.  Sampson was outside. We took Em off leash and let Sampson and Emma meet.  Sampson said, "This is my house!"  Emma turned her head to the side and said, "I know!  And anyway, I have my own People."  That was it. 

Emma got pets from Diane and her family.  Sampson got pets from Kevin and me.  We talked.  Emma said that Diane is hired.

  • Health data: Hours slept: 6.5
  • 2h 18m 14s
  • 42.83 miles
  • 18.59 Mi/hr

Oh Melo Velo group ride. Today's route: Lystra, Lovely Lystra

I was with the lead group -- David C.'s group -- until we got to Farrington. Then the people immediately in front of me decided to u-turn and that was enough separation that it was bye-bye group. That was fine because I was Z3 at that point and we still had Lystra to do.

  • 20m 28s
  • 2.15 miles
  • 09m 31s /Mi

Brick run with Emma

One more 3MM photo

  • Health data: Hours slept: 7.75
  • 1h 30m 37s
  • 3608.92 yards
  • -----

warm up

drills (8:14)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel
- 25 over the barrel, 25 flip n hold

workout (1:22:23)
3 x 1000 @ 1:30 recovery with 1x spot forward per 100. Mid set at race pace.
25:57, 26:14, 27:12

Calf cramps during final set.

My before trying this imaginary pace was 25. I tried to swim "steady" for the first set and then go faster for the second set. When I saw the first set was 25:57, I knew this would be tough. I felt good during the middle set but I need more work on my pacing. The last set was messed up due to the leg cramps.

Sports massage.  I scheduled the appointment for two reasons:  (1) I wasn't sure if 3MM would beat me up any and (2) this is going to be a big training month for me.  I want to go into it the in the best way possible.  I was feeling good going into the office.  My calves were bothering me some, having cramped up during the swim in the morning but that was my only complaint.  Well, Jill found all sorts of angry muscles.  What she said is the back plane from thorax to hamstrings plus calves.  She suggested soaking in the tub a few times a week after particularly tough workouts -- water as hot as I can stand it and one cup each of epsom salt and baking soda.  I stopped on my way home and got a large supply of each.  I see her again in two weeks.

  • Health data: Hours slept: 6.75

jmkizer's Training Log

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