Apex,NC 
Today
Light rain High 39FLow 31F
  • Temp: 36F
  • Hum: 80%
  • W: 0mph N
SUNDAY
Sunny
High 47F
Low 36F
MONDAY
Light rain
High 46F
Low 34F
TUESDAY
Light rain shower
High 59F
Low 43F
WEDNESDAY
Light rain
High 68F
Low 39F
Bike
  • 5h 09m 52s
  • 75.37 miles
  • 14.59 Mi/hr

3 Mountain Madness

The ride went well and I had a great time. I'm really pleased.

3MM logo

Kevin, Ron M. and me before 3MM

  • Health data: Hours slept: 8.25

Rest day.  I started gathering up gear last night.  After work I need to finish packing (grab Garmin, electronic chargers, etc.) and then we will head to Mt. Airy -- aka Mayberry.  Kevin and Emma will be joining me.  I think that Kevin plans to take Emma for a short hike while I am riding.  He also plans to bring a book.


3MM Notes

  • The first 45 minutes or so, people ride together.  The groups break up as we get to Sauratown.  After this, it's more or less a solo effort.  The Sauratown climb is in full sun.  Keep this in mind when selecting a jersey.
  • I'm glad that I checked my results from the other two times I've done this ride.   13.78 mph average the first time and 14.6 the second time.  
  • Check the mileage on your bike computer at the ranger station at the bottom of Pilot Mountain.  The steep part is in the first 1.6 miles.  After that, the tree canopy opens up and the grade is less crazy.  (It's a total 2.4 miles to the top.)
  • Based on past experience, expect to finish between 1:30 and 2:00. 
  • Remember to bring a towel.  There are showers at the end.
  • The website says that the 75 mile loop has 8600 feet of climbing.

 

  • Health data: Hours slept: 7.5
Bike
  • 1h 00m 19s
  • 18.27 miles
  • 18.17 Mi/hr

Olive Chapel-Humie Olive

I took the road bike out tonight since I'm planning to ride that for 3 Mountain Madness this weekend. The grade on Pilot Mountain is not tri bike friendly ;-)

I also used my Terry Bella shorts which I think I will wash and wear on Saturday. They are a good match for the Madone.


The deck to patio transformation is about wrapped up.  The sod still needs to be put in and we still need topsoil in the planters.

Before

Deck before the transformation

Before 2


After

Patio

 

After 2

  • Health data: Hours slept: 7.75
Bike
  • 1h 02m 59s
  • 18.58 miles
  • 17.70 Mi/hr

Ride 60 min (z2) except for 2x hill repeats. I did my repeats on Evans from Apex BBQ to the end at Humie Olive.

I got stuck behind a garbage truck on the way back and could not pass. Ugh.

Run
  • 16m 32s
  • 1.88 miles
  • 08m 47s /Mi

Run off the bike -- run 15 min (z2) with 8x1 min strides with 1 min between. I did the run in Seagroves Farm.

AM:  Brick tonight.  Hopefully the rain bands from Beryl will move out in time for me to get my workout in outside.

PM:  The rains moved out this afternoon and by 2 pm it was all blue skies.  I got my ride in and the workers finished the patio.  Emma will be so happy to be able to go into the back yard again!  There are a few more things for them to wrap up -- a few pieces of sod, a little bit of trim work for the carpenter to fix up (we need a piece of siding where the deck sill was attached to the house) and the electrician needs to finish up the lights.

  • Health data: Hours slept: 7.75
Run
  • 49m 05s
  • 5.36 miles
  • 09m 10s /Mi

Morning run with 8 minutes at half marathon pace. It was a million percent humidity. When I started it was very humid and then after about 3 miles it started to lightly mist and then it went back to super humid. Local news says 96% humidity but clearly it it 100% in there.

I keep on checking the National Hurricane Center (http://www.nhc.noaa.gov/) and every time they do an update, Beryl moves more to the east. It seems like it will be an "east of I-95 event."

Swim
  • 1h 26m 15s
  • 3608.92 yards
  • -----

Warm up

Drills (300 ~ 8:08)
- 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 (1:21:06)
15x200 @ 30 alternating easy with fast
4:41, 4:59
4:34, 5:04
4:35, 5:06
4:42, 5:10
4:46, 5:15
4:42, 5:17
4:48, 5:21
4:57

Cool down

Swim tonight.  The rest of the week will be relatively light leading up to 3 Mountain Madness on Saturday.

  • Health data: Hours slept: 6
Sport
  • Walking
  • 38m

Evening walk with Emma.

With the deck gone and the patio not yet completed, we had our Memorial Day grillage on the George. It was still good! After dinner, I took Em for an extended lap around the neighborhood.

Two months until Vineman!

  • Health data: Hours slept: 8.5
Run
  • 2h 05m 34s
  • 13.12 miles
  • 09m 34s /Mi

My own half marathon -- because 13.1 sounds better than 12.85 :-)

Two fig newtons before the run and a Gu midway through.

Wore my CBC tri top as a pre-Vineman test. Got a bit of chaffing on my collar bone.

Swim
  • 1h 21m 40s
  • 3171.48 yards
  • -----

I think that this is own of those times when "fast" is relative.

Warm up

Drills (300 ~ 8:23)
- 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 (1:13:23)
10x50 fast @ 10, 2x800 with 1x spot forward per 50 @ 1 min, 10x50 fast @ 10
1:13:23
1:05, 1:07, 1:08, 1:09, 1:09, 1:11, 1:09, 1:10, 1:10, 1:10
21:08, 21:39
1:12, 1:13, 1:44, 1:14, 1:15, 1:15, 1:16, 1:18, 1:16, 1:17

Cool down

(the long one was due to a foot cramp)

Sport
  • Walking
  • 30m

Afternoon walk with Emma. She was jazzed!

We had workers at our house Friday and Saturday. They were putting in the new patio. Emma was getting stressed out -- or else they were disturbing her sleep (which was stressing her out!). Anyway, no workers now until Tuesday when they finish the project up.

First time using the Nathan handheld.  On Friday, Kevin and I went to REI and I tried out handhelds again.  I quickly narrowed it down to the Amphipod line and the Nathans.  I have a Nathan Elite 1 hydration waistpak and I like the bottles but do not like the feeling of having it around my waist.  I like the feeling of the Amphipod Hydraform handheld (12 oz) but I really don't like the top.  I find it easy to carry but hard to drink from.  For that reason, I ended up with the Nathan QuickDraw Plus (22 oz).  I don't love love love carrying the Nathan handheld but I do like the bottle.

 

Nathan Quick Draw Plus


 

Kevin, Emma and I went over to my parent's place for a cookout.  Nice visit.

  • Health data: Hours slept: 8

jmkizer's Training Log


 June 2012 
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
 
Time
Distance
Time
  • Commitment Day 5k (Run)
    1/1/2015 Cary, North Carolina
  • Dasani Myrtle Beach Half Marathon (Run)
    2/14/2015 Myrtle Beach, South Carolina
  • Shamrock Marathon (Run)
    3/22/2015 Virginia Beach, Virginia
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals