Three Wishes

Apex,NC 
Today
Sunny High 60FLow 32F
  • Temp: 54F
  • Hum: 32%
  • W: 8mph N
THURSDAY
Partly Cloudy
High 67F
Low 37F
FRIDAY
Partly Cloudy
High 69F
Low 51F
SATURDAY
Sunny
High 76F
Low 44F
SUNDAY
Sunny
High 74F
Low 53F

Wednesday - January 16

Swim
  • 1h 12m 50s
  • 2700.00 yards
  • -----

400
200 kick
200 pull
8 x 50 (odds choice, even freestyle. I did all freestyle)
400 pull
8 x 50 odds kick, even swim
2 x 200 pull
4 x 50 (odds choice, even freestyle. I did all freestyle)
100 c/d
total = 2700 yards

Bike
  • 1h 00m 52s
  • 17.83 miles
  • 17.58 Mi/hr

After work ride on the trainer. Food Network again. Paula Deen, Pioneer Woman and Diners. Thankfully Pioneer Woman was the one with the whole episode since she's my favorite of the three. I love her photography! The food looks good but it's nothing I would eat on a regular basis. Pretty though!

Run
  • 16m 50s
  • 1.90 miles
  • 08m 52s /Mi

Seagroves

Short run around the neighborhood after the trainer ride. I quickly changed to a long sleeved T and threw on a vest for visibility.

3 x 1 minute strides with 30 second between

Extremely foggy out -- spooky even! I'm glad that I had the vest and headlamp on!

  • Health data: Hours slept: 7

Tuesday - January 15

Swim
  • 1h 01m 10s
  • 2200.00 yards
  • -----

400 warm up
12 x 50 drills (single arm, single arm, choice/flip n hold, kick)
4 x 150 (100 moderate, 50 fast)
2 x 300 pull

Talked to Marty more about the power phase of the pull. Really need to scoop that water. Reach out, scoop it while keeping elbow near the surface, finish

Run
  • 1h 00m 13s
  • 6.71 miles
  • 08m 58s /Mi

Seagroves-downtown-Peakway

Evening run with 10 x 1 minute fast with 1 minute recovery.

Misty ick weather but a nice run nonetheless.

Sport
  • Core Training
  • 15m

Pre-swim core workout

  • Health data: Hours slept: 7

Monday - January 14

Sport
  • Walking
  • 41m 14s

Early morning walk with Emma.

  • Health data: Hours slept: 7

Sunday - January 13

Run
  • 2h 45m 07s
  • 17.26 miles
  • 09m 34s /Mi

Bond Park-Black Creek-Davis

I was able to run on the newly completed section of Black Creek Trail. That was nice.

Otherwise, uneventful run. I had the superfeet in today. For the first 10 miles I checked in with myself every mile to make sure that I was doing OK (then I was passed the shortcuts). I could definitely tell the difference between the orthotics and the superfeet. I prefer the orthotics but without the blisters!

As usual, I ran before breakfast. I had two Gu gels during the run (miles 5.5 and 12).

This was my first time running with the larger amphipod handheld. The smaller one is definitely more comfortable but I finished the bottle so it was good that I had the 20 ounce one.

Swim
  • 57m 19s
  • 2296.59 yards
  • -----

600 warm up with fins
500
400
300
200
100 cool down with pull buoy.

All at 30 second recovery except the first one because it took a bit to get the fins off.

Carolina Hurricanes logo

Yikes!  It looks like we have a lot of hockey tickets.  We signed up for a 12 game plan (for an 82 game season which would be 41 home games) and with the abbreviated 48 game season, we have a 10 game plan plus vouchers for 2 more games so basically, 12 games again.  Oh my! That's more than I have time for. Magic 8 Ball says, "Kevin will be bringing lots of friends to games."

  • Health data: Hours slept: 9

Saturday - January 12

Bike
  • 2h 36m 26s
  • 50.63 miles
  • 19.42 Mi/hr

CSH group ride.

It was very very foggy -- like dense fog advisory foggy -- when we left. I think that no one wanted to attack in the poor visibility so the group stayed together better than usual. Right as we pulled into the stop at Wilsonville, the fog lifted. Everyone, including me, took off their vests and put them in their pockets. It was 65 degrees by the time we got back to the shop.

  • Health data: Hours slept: 9

Friday - January 11

Sport
  • Walking
  • 38m 08s

Early morning walk with Emma. It was misty drizzling out when we left but all out raining when we returned. Oh well, we didn't melt.

Orthotics consult:  I met with Brandon at Impact and explained the problem and showed him the rather large (healing) blister on my left foot.  I showed him my last pair of Ghost 4s and my current pair of Saucony Ride 5s.  He confirmed that the orthotics fit properly in the shoes and ended up consulting with the lab that makes the orthotics.  

The technician at the lab asked if the blister was on my instep.  

Yes!  

Oh, well, we can just soften up that area on the orthotic in question.  Send it back.  

So that is what we are doing.  In the meantime, back to green superfeet.  The fixed up inserts should be back in 5-10 days.

superfeet

  • Health data: Hours slept: 7

Thursday - January 10

Swim
  • 1h 05m 01s
  • 2500.00 yards
  • -----

300 warm up
2 x 150 kick down, swim back (side, side, front - obviously no kickboard)
2 x 150 drill down, swim back (I choose ftp, single arm, single arm and catch up, single arm, single arm)

8 x 100 no breath at turn

4 x 200 focus (he listed the focus points, entry, elbow, thigh)

Bike
  • 1h 06m 45s
  • 18.70 miles
  • 16.81 Mi/hr

Indoor cycling at CSH

Sport
  • Massage
  • -----

Sports massage today. Jill did quite a bit of work on the left side of my back. She felt that this may be related to the problem with my left food (ha! My Left Foot) more so than anything that is going on with swimming. I have an appointment in about three weeks. I'm trying to be conservative going into Myrtle Beach.

  • Health data: Hours slept: 7

jmkizer's Training Log


 January 2013 
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 31  
 

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