Sunny High 68FLow 54F
  • Temp: 54F
  • Hum: 59%
  • W: 6mph W
High 74F
Low 53F
High 67F
Low 45F
High 64F
Low 45F
High 64F
Low 54F
  • Walking
  • 38m

Incident free early morning walk with Emma. I wore the new inserts on the walk today.

6+ hours in the orthotics plus did the walk in them.

  • Health data: Hours slept: 6.5
  • 1h 02m 32s
  • 2550.00 yards
  • -----

6 x 75 (odds swim, evens drill - fist, single arm, single arm)
100 choice
100 pull

6 x 300
- 1 & 3, first 100 catch up
- 2 & 4, last 100 distance per stroke
- 5 build
- 6 pull

100 c/d

  • 1h 05m 07s
  • 16.55 miles
  • 15.25 Mi/hr

Good class! I consulted with Doug and Chuck and they are allegedly riding on Saturday morning. I'm planning to join them.

indoor cycling tonight -- need to talk to the Saturday regulars to confirm that they plan to show up for the group ride.  With a forecasted high of 45, I'm thinking that the turnout will be sparse. Lack of assurances means ride cross bike on Saturday instead.

Orthotics break in continues.  I'm aiming for about 4 hours today. 

Well, the actual was more like 5 hours because I meant to change shoes before lunch and I remembered to after lunch.

  • Health data: Hours slept: 7
  • 1h 00m 29s
  • -----
  • -----

Spin class with DeShon.

I arrived 45 minutes before class started and got one of the last bikes. Craziness!

  • 20m 08s
  • 2.30 miles
  • 08m 45s /Mi

Post spin treadmill run. 3 x 1 minute strides with 30 seconds between.

  • Stretching
  • 05m

Post run stretching and rolling

I used the newly redone orthotics during today's run and also wore my running shoes for two hours today to get my tooties used to them again.

I looked up my original orthotics break-in instructions.  "I was advised to wear them for 2 hours today, 3 tomorrow, and so on until I am "full time" in them. Then came start to run in them - probably sometime next week."

I think that I can go with 3-4 hours tomorrow.  When I picked up the revamped one, he said to break them in gradually but also said that my foot muscles were already used to them. 

  • Health data: Hours slept: 6.25
  • 59m 40s
  • 2200.00 yards
  • -----

300 w/u
11 x 50 - odd drill, even kick (single arm, catch up, finger tip drag, head up (I got clarification on this afterward), distance per stroke, dog paddle)
6 x 100 (1-3 descending, 4-6 decending)
3 x 200 (150 moderate, 50 fast)
150 c/d = 2200 yards

Good feedback from Marty!

  • 1h 01m 40s
  • 6.75 miles
  • 09m 08s /Mi


2 x 10 minutes above pace with 3 minutes between

The crazy weather continues. It was 24 when I started my run on Sunday. It was 73 when I started my run today. That's nuts!

  • Core Training
  • 15m

Pre-swim core workout

Redone orthotics are ready!  I picked them up at lunch today.

  • Health data: Hours slept: 7
  • Walking
  • 38m

More excitement during today's walk that I would have liked. Emma and I went on our normal route through Apex. We were walking on the sidewalk along Laura Duncan Road past the Food Lion and go to the intersection with Apex Peakway. I pressed the "walk" signal, it turned and we crossed. This is the exciting part: A pickup truck came careening around the corner and made a left right into the crosswalk, almost hitting Emma -- and since she was on a 4-foot leash, me! The driver yelled, "Jesus Christ!" I yelled something about right of way, cross walk, pointed 5 second left to cross. He drove away. I had on a reflective hat, reflective jacket, pants with reflective stuff, reflective bands on both ankles and a headlamp. Emma had on a reflective collar. Did I mention that we were in a cross walk?

  • Health data: Hours slept: 7
  • 3h 00m 13s
  • 19.04 miles
  • 09m 28s /Mi

The sidewalks and other pathways were mostly OK. A few times I had to walk a few steps to get past an icy spot and I made a few extra street crossings to get on the sunny side of the road that had dried completely on Saturday (High House and Cary Parkway).

When I started running it was about 25 out with freezing fog. It took more than half the run for the sun to come out! It was up to 32 when I completed today's run.

Today was one of those days when I think that I may need heavier tights and then realize that I'd only wear them a few times a year and forget that idea.

Opting no on the optional free swim on my training plan today.  I normally do all of them but not today.

Very hungry all day today!

  • Health data: Hours slept: 9
  • 2h 00m 26s
  • 28.98 miles
  • 14.44 Mi/hr

The roads are still icy from yesterday's "wintery mix" and it's not expected to get above freezing until about lunchtime -- that means Trainer Time! This morning's entertainment involved Property Brothers (x2) and Bath Crasher (x2). Gotta love time lapsed home renovation projects! Besides, I don't have to crank the volume to know what's going on with home improvement or cooking shows.

Hour 1 was warm up and 20 minutes above pace
Hour 2 was standing climb during commercials, increase resistance every other commercial.

  • Walking
  • 37m

Recon walk with Emma. I wanted to check out the state of the sidewalks in advance of tomorrow's run.

Thinking warming/melting/dry sidewalk and greenway thoughts for tomorrow's run. I have a Plan B (American Tobacco Trail -- ATT -- which is a rails to trails bridal trail thing) but I'd really prefer to run in the neighborhoods and stuff.  I find it to be much more interesting than the long, straight ATT.

  • Health data: Hours slept: 8.75

jmkizer's Training Log

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