Three Wishes

Apex,NC 
Today
Sunny High 56FLow 32F
  • Temp: 36F
  • Hum: 55%
  • W: 4mph N
THURSDAY
Sunny
High 67F
Low 38F
FRIDAY
Partly Cloudy
High 64F
Low 47F
SATURDAY
Partly Cloudy
High 73F
Low 49F
SUNDAY
Sunny
High 73F
Low 46F

Sunday - June 24

Run
  • 3h 00m 42s
  • 16.70 miles
  • 10m 49s /Mi

The first 14.25 was good. After that, my right leg really acted up.

I had three gels and my handheld bottle of water during the run.

Swim
  • 1h 24m 10s
  • 3171.48 yards
  • -----

Warm up

Drills (300 ~ 8:10)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel with buoy
- 25 over the barrel, 25 high elbow

Workout (1:16)
10x50 fast @ 10, 2x800 with 1x spot forward per 50 @ 1 min, 10x50 fast @ 10
1:07, 1:11, 1:10, 1:09, 1:11, 1:10, 1:13, 1:12, 1:11, 1:11
22:25, 22:32
1:16, 1:17, 1:18, 1:18, 1:16, 1:23, 1:19, 1:22, 1:17, 1:18

Cool down

Epson salt bath

Nap

Foam rolling

  • Health data: Hours slept: 7.75

Saturday - June 23

Bike
  • 6h 00m 10s
  • 106.85 miles
  • 17.80 Mi/hr

Morrisville-Old Lystra-Lower Moncure with Shearon Harris loop

Good ride today! Definitely my best long ride in a while. Woo hoo!

It was 97% humidity. At my final water stop, I checked my phone and it said 80 degrees, RealFeel 99 degrees.

I drank just over five bottles of water -- two with Camelbak Elixer. Two my additional bottles were 16 oz and one was a liter.

I ate two fig newtons, three Clif bars and a Honey Stinger Waffle on the ride.

Epson bath and foam rolling.

  • Health data: Hours slept: 8.25

Friday - June 22

Rest day!  I may walk Emma downtown tonight.  There is a BBQ contest taking place there tomorrow and I think that they will be set up tonight.

Peak City Pigfest logo

Thunderstorm prevented downtown excursion.

  • Health data: Hours slept: 7.75

Thursday - June 21

Bike
  • 2h 12m 40s
  • 38.04 miles
  • 17.21 Mi/hr
Run
  • 20m 56s
  • 2.11 miles
  • 09m 55s /Mi
Someone left my Garmin on overnight.  This is not good for the battery.  Fortunately, it charged up to 20% pretty quickly.  That was enough to get me through the workout.

  • Health data: Hours slept: 7.75

Wednesday - June 20

Swim
  • 1h 32m 52s
  • 3608.92 yards
  • -----

Warm up

Drills (300 ~ 8:26)
- 3 x 25 fist drill followed by 75 of swim regular
- 2 x 50 over the barrel with buoy
- 25 over the barrel, 25 high elbow

Workout (1:24:26)
15x200 @ 30 alternating easy with fast
4:43, 5:23
4:40, 5:17
4:44, 5:21
4:51, 5:33
4:50, 5:30
4:59, 5:35
5:06, 5:34
5:14

Cool down

I got pretty pooped during the last few sets.

Bike
  • 2h 10m 43s
  • 41.21 miles
  • 18.91 Mi/hr

Today's route: A Last Day of Spring Flat Followup to Hill Haters.

I rode with the fast group for the first hour or so and then David C's group made an early turn around. Many of them are tapering for Blood, Sweat and Gears this weekend. I completed the ride with Tom W.

I'm feeling pretty good right now.  I'm excited about being able to see the very tippy top of my training hill.  This weekend is the biggest one before Vineman and then it's a bit of a gentle downhill to the big day.

  • Health data: Hours slept: 6.25

Tuesday - June 19

Run
  • 49m
  • 5.39 miles
  • 09m 05s /Mi

Downtown-Peakway

Morning run with 10 minutes at half marathon pace mid run.

My right leg felt much better than it did on Sunday. I've been foam rolling and doing Epson salt baths.

Swim
  • 1h 31m 26s
  • 3663.60 yards
  • -----

warm up

drills (9:20)
- 3 x 25 fist drill followed by 125 of swim regular
- 2 x 50 over the barrel
- 25 over the barrel, 25 high elbow
- 50 regular, goggle fix

workout (1:22:06)
3 x 1000 @ 1:30 recovery with 1x spot forward per 100. Mid set at race pace.
26:45, 25:51, 26:25

I was trying to work on pacing and go more of a steady pace on the first set and race pace for the second as instructed. That didn't work out for me as well as I hoped. I felt a lot better during the second and third sets. I think that I was concentrating on going a steady pace and I ended up with more of an easy pace and that messed up my rotation.

AM:  I decided to take this afternoon off from work.  I'll swim on my way home and then have lunch.

Sports massage:  Left IT band, right hamstring and right calf.  The left IT band was a bit of a surprise to me but it makes sense.  It hasn't been bothering me but apparently it is a bit irritated and is pulling my pelvis down which is causing my right hamstring to work harder than it should have to.

  • Health data: Hours slept: 6.75

Monday - June 18

Sport
  • Walking
  • 43m

Early morning walk with Emma.

Hamstring was fine walking. Foam rolled after. It seems to be the outer hamstring and piriformis that are angry. Must get those anger issues under control.

More stretching and foam rolling in the evening along with an Epson salt bath.

I spoke with Coach and she assured me that this is pretty much where she expected me to be -- tired.  She adjusted my training block to allow extra rest time during the week here to mitigate though.  She stressed, "When you are tired and train, you simply do not perform where you would want to be.  This is expected at this point in your IM training and strangely sort of the goal."

Watch rest, hydration, nutrition.  Up electrolytes.  Consider supplementing with additional Vitamin D, B12, folic acid and L-Glutamine to support my body during part of the training cycle.

Note to self:  I do think that I am more tired than I was 5.5 weeks before B2B -- but maybe I blocked that out.

  • Health data: Hours slept: 7

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
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Washington Olympic Triathlon (Triathlon)
    6/28/2014 Washington, North Carolina
  • Lake Logan Half (Triathlon)
    8/2/2014 Canton, North Carolina
  • Ironman Chattanooga (Triathlon)
    9/28/2014 Chattanooga, Tennessee

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals