Apex,NC 
Today
Patchy rain nearby High 70FLow 55F
  • Temp: 61F
  • Hum: 88%
  • W: 13mph SSW
TUESDAY
Patchy rain nearby
High 54F
Low 44F
WEDNESDAY
Light rain
High 44F
Low 34F
THURSDAY
Sunny
High 47F
Low 30F
FRIDAY
Sunny
High 44F
Low 32F
Run
  • 2h 01m 23s
  • 13.14 miles
  • 09m 14s /Mi

Nice run! Today's assignment was a two hour run with 30 minutes at half marathon pace.

The only bad thing is that my orthotics were redone due to blisters. I picked them up on Tuesday and broke them in Tuesday - Saturday by increasing wear each day (per instructions). I wore them on the run today in the hopes that I can wear them in Myrtle Beach in two weeks. But... blisters. Poo.

Swim
  • 57m 55s
  • 2296.59 yards
  • -----

6 5 4 3 2 1

600 w/fins
500
400
300
200
100 pull

  • Health data: Hours slept: 9
Bike
  • 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
Sport
  • 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
Swim
  • 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

Bike
  • 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
Bike
  • 1h 00m 29s
  • -----
  • -----

Spin class with DeShon.

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

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

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

Sport
  • 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
Swim
  • 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!

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

Seagroves-downtown-Peakway

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!

Sport
  • Core Training
  • 15m

Pre-swim core workout

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

  • Health data: Hours slept: 7
Sport
  • 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

jmkizer's Training Log


 February 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  
 
Time
Distance
Time
  • Ridgewood Turkey Trot (Run)
    11/27/2014 Raleigh, North Carolina
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals