Sunny skies High 80FLow 59F
  • Temp: 70F
  • Hum: 73%
  • W: 4mph SE
Moderate or heavy rain with thunder
High 74F
Low 59F
Overcast skies
High 76F
Low 63F
Sunny skies
High 70F
Low 57F
Sunny skies
High 74F
Low 54F
  • Walking
  • 38m

Early morning walk with Emma. Different route -- Culvert-Mason-Peakway. That was pretty nice. I foam rolled my hamstring afterwards and there was no soreness or tenderness.

Talked to Coach today.  She said that this does not sound like a hamstring problem to her (despite what Jill indicated).  She referred me to someone that I am seeing on Wednesday morning.  No running until I see him.  Coach said swim with pull buoy only until then.  Since tomorrow's swim was listed as optional, I may opt not to head to the pool.

PM:  I ended up picking up an Aquasphere Ergobuoy for tomorrow morning's workout.  I was actually looking for one of the old school ones with the nylon webbing since the all foam is a bit slick for a 3000m workout.

  • Health data: Sleep: 2 Stress: 2 Hours slept: 7
  • 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.

  • 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


Foam rolling

  • Health data: Hours slept: 7.75
  • 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

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
  • 2h 12m 40s
  • 38.04 miles
  • 17.21 Mi/hr
  • 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
  • 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

Cool down

I got pretty pooped during the last few sets.

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


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.

  • 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

jmkizer's Training Log

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