Light drizzle High 73FLow 65F
  • Temp: 72F
  • Hum: 94%
  • W: 8mph ENE
Overcast skies
High 78F
Low 66F
Moderate or heavy rain with thunder
High 74F
Low 58F
Sunny skies
High 72F
Low 59F
Patchy light rain
High 77F
Low 54F
  • 2h 00m 16s
  • 23.85 miles
  • 11.90 Mi/hr

CX ride in Umstead

Doug called off the road bike ride which was fine. I told him that I'd be there unless he let me know otherwise before 9:00. At 8:30, he wrote, "Due to freezing cold tempertures, we are going to cancel the 9:30am ride." This time of year I drive the bike to the shop to meet up with everyone so I loaded up the cross bike instead of the roadie and headed to Umstead instead of the shop. Fortunately, I remembered to change to the mtb shoes in my bag! It was 27 or 28 degrees when I started my ride.

Overall the ride was nice. I did two laps and briefly considered a third lap before deciding that I wanted to feel my feet again!

Wore the orthotics all day today.

  • Health data: Hours slept: 9.25
  • 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

jmkizer's Training Log

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