Three Wishes

Apex,NC 
Today
Patchy rain nearby High 83FLow 68F
  • Temp: 64F
  • Hum: 94%
  • W: 8mph NNE
SATURDAY
Patchy rain nearby
High 85F
Low 66F
SUNDAY
Patchy rain nearby
High 90F
Low 70F
MONDAY
Sunny
High 96F
Low 69F
TUESDAY
Sunny
High 94F
Low 70F

Saturday - June 30

Bike
  • 3h 22m 38s
  • 60.37 miles
  • 17.87 Mi/hr

I did the old CSH Saturday route. Good ride. Fun!

Run
  • 1h 00m 11s
  • 6.04 miles
  • 09m 58s /Mi

It was over 90 by the time I started the run. I didn't feel comfortable leaving at my bike until 6:45 or so due to lighting conditions so I don't think that this could be helped. I was pleased with the pace given the conditions. Right leg was not 100% but was didn't act up much (then again, I as pretty distracted by the heat). I pause the Garmin and did my dynamic stretches at about the one half mile point.

Sport
  • Stretching
  • 05m

Stretching and foam rolling. -- as always, I am using 5 minutes as a place holder.

Hot again today.  The local paper said, "Saturday’s high of 105 also set that day’s record. It beat the old record of 102 degrees for June 30, set in 1959."


Coach has been checking in on my a lot this week.  Today I updated her on Thursday's PT appointment as well as today's workout.

I'm doing OK.  Today's run went OK.  Hot.  I saw Jeff  at Impact on Thursday. He did the elbow in the glute thing and really worked the the lower have of my IT band and hamstring on the outside of my right knee. We also went over some static (pigeon pose and two others with bands) and dynamic (run five minutes and do them) stretches and some new-to-me foam roller positions to get into the glutes and IT band better.   I have a bruise on my outer knee where he worked the place where the IT band and glute meet up (he used the scraper on it). 

I'm foam rolling like crazy.  Not sure if I'm making any progress at all.  Pretty worried about Vineman

 

  • Health data: RHR: 8

Friday - June 29

Sport #1
  • Stretching
  • 05m

Evening walk with Emma.

Stretching and foam rolling. -- as always, I am using 5 minutes as a place holder.

Sport #2
  • Walking
  • 37m

Evening walk with Emma.

Stretching and foam rolling. -- as always, I am using 5 minutes as a place holder.

Hot today, according to a local TV station, "The temperature in the Triangle roared to 105 degrees on Friday, surging past the record for the day of 101 set all the way back in 1945.  That ties the all-time high for the Raleigh-Durham International Airport."  Not to worry, the humidity machine is on too!

  • Health data: Hours slept: 7.75

Thursday - June 28

Run
  • 1h 03m 05s
  • 6.73 miles
  • 09m 22s /Mi
Swim
  • 1h 33m
  • 3608.92 yards
  • -----

details to followWarm 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 (1:24:29)
15x200 @ 30 alternating easy with fast
4:46, 5:05
4:50, 5:14
4:53, 5:12
4:55, 5:22
4:58, ?
?, 5:21
4:57, 5:24
5:00, 5:27
5:08

Cool down

Sport
  • Stretching
  • 05m

Stretching and foam rolling. (I am using 5 minutes as a place holder. It just takes as long as it takes. I want to note it but not "mess up" my pretty graph!)

  • Health data: Hours slept: 6.5

Wednesday - June 27

Bike
  • 2h 22m 37s
  • 45.37 miles
  • 19.09 Mi/hr
Run
  • 15m 07s
  • 1.57 miles
  • 09m 38s /Mi

  • Health data: Hours slept: 7.75

Tuesday - June 26

Swim
  • 1h 13m 34s
  • 3280.84 yards
  • -----

warm up

3 x 1000 @ 90 sec recovery with one spot forward per 100
22:45, 22:45, 24:37

cool down

Used pull buoy throughout per coach's instructions.

Bike
  • 2h 05m 20s
  • 38.10 miles
  • 18.24 Mi/hr

Nice ride! Fun times!

The humidity machine was off and the wind machine was at least not on full blast (5-10 with gusts to 16).

  • Health data: Hours slept: 6.25

Monday - June 25

Sport
  • 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

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

jmkizer's Training Log


 June 2012 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals