The following equipment is nearing replacement:
Light rain shower High 83FLow 65F
  • Temp: 68F
  • Hum: 93%
  • W: 0mph N
Light rain shower
High 81F
Low 64F
High 74F
Low 58F
Patchy rain nearby
High 67F
Low 49F
Patchy rain nearby
High 69F
Low 53F
  • 3h 10m 34s
  • 61.69 miles
  • 19.42 Mi/hr

NCBC Spring Rally.

Good ride! I enjoyed riding with the group. At first I was not sure about doing Andrew's Store instead of Old Graham but I thought it worked out fine and it was kind of nice to have that climbing out of the way in the first half. I missed going over the Bynum bridge though.

Today's group included Stan, Fred, Chris, Matt, Gabe and Tom G. along with a few others that I did not know well.

Kevin asked me about the rest stops and I explained to him that this is a club rally, not a ride per se. The North Carolina Bike Club hosts the events and they do have SAG and sweeps as well as three rest stops. At the start of the ride is a table with "pocket food" (leftover bonk bars from the Raleigh 70.3 rest stop, packs of Lance crackers, etc.) along with water and Gatorade. Each rest area has that plus PB&J. There are cue sheets and the route is extremely well marked. The event is free for club members and membership costs $15/year/family so it's pretty much a bargain.

  • Health data: Hours slept: 8
  • 1h 36m 22s
  • 10.25 miles
  • 09m 24s /Mi

Olive Chapel to Apex BBQ and back. Nice run. Very humid but not actually raining. Run included a 15 minute interval at half marathon pace.

  • Health data: Hours slept: 8.25
Sport #1
  • Stretching
  • 05m
Sport #2
  • Walking
  • 38m 42s

Early morning walk with Emma

I think that Emma's night vision is starting to go.  The last few times that I got up to walk her, she went to Kevin's office.  She walks right to the router with the flashing light instead of continuing down the hallway to the steps.

  • Health data: Hours slept: 7
  • 1h 06m
  • 2405.95 yards
  • -----

300 w/u
3 x 100 pull
4 x 50 kick
4 x 50 drill (single arm and single arm with board)
4 x 100, descending (1-2, 3-4)
2 x 200
400, sighting
= 2200 meters

Long course Thursday continues!

  • 2h 01m 40s
  • 37.24 miles
  • 18.36 Mi/hr

Beaver Creek-Martha's Chapel-Davis. Wet ride but I was glad to be outside. The first 1:15 was actually pretty dry -- some spitting, some mist -- but during the last 45 minutes the rain got heavier and by the time my two hours was up, I was ready to dry off. Today's assignment: ride 2 hours (z2) with 2x 10 min @ tt pace with 10 min between

  • Stretching
  • 05m

√ Ride tonight, hopefully outside!

  • Health data: Hours slept: 7
  • 2h 05m 03s
  • 31.85 miles
  • -----

Tour de Trainer. Just tried to keep the HR in the right zone throughout. The leader of the group ride I was planning to join said, "Good thinking. No one rode after meeting in the MVSC parking lot. Drank beer at MDH." So in terms of training, I guess I made the right call.

  • 16m 13s
  • 1.71 miles
  • 09m 28s /Mi

Grabbed Em for a neighborhood run off the bike.

√ Ride tonight!

Ugh.  It started to rain while I was coming home.  I'm hoping that this will not become an indoor ride.

I went outside to give it a go and it started to pour again.  Setting up the trainer.

Make a list of your dreams...

  • Health data: Hours slept: 7.75
  • 1h 06m 09s
  • 2400.00 yards
  • -----

200 pull
100 kick
200 pull
100 cruise
50 fast
100 cruise
200 pull
100 cruise (fins)
50 fast
100 cruise (fins)
200 pull
8 x 75 (breath control 3/5/tarzan)
100 c/d
= 2400 yards

  • 1h 04m 27s
  • 7.10 miles
  • 09m 04s /Mi

Seagroves-Haddon Hall. Good run, if somewhat juicy. At last some storms in a neighboring county knocked down the temperature a few degrees for me! Today's assignment was run 60 min (z2) with 3x5 min @ 10k pace with 5 min between.

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

Stretching while Emma was in the yard. Hip was a bit tight. Lots of pigeon, reclining hand-to-big-toe, seated torso twist, prone quad stretch.

√ Run tonight!

√ Sports massage over the lunch hour

  • Health data: Hours slept: 7
Sport #1
  • Stretching
  • 05m

Pigeon, seated torso twist, prone quad stretch.

Sport #2
  • Walking
  • 38m 47s

Early morning walk with Emma.

A bit hard to get moving this morning!  ARG!

I'm doing BikeMS again this year.  If you have any spare change and feel like donating, here's my fundraising letter ;-)

Bike MS Logo

In just under two months -- on September 7-8th, I will be riding 200 miles in the Bike MS 2013: Historic New Bern Ride where I will be joining over 2,000 other cyclists in an event benefiting the  Eastern North Carolina Chapter of the National Multiple Sclerosis Society.  This 2 day cycling event is a fund-raising effort supporting the the MS Society's mission to end the devastating effects of this chronic, often disabling, disease of the central nervous system.

I participate in the Bike MS because it is fun, that's true, but I truly was inspired by a friend of mine who was diagnosed with MS in about 2003. Cathy is very active and athletic and it really affected me when she started to have health issues. I was shocked when the diagnosis finally turned out to be MS. I've known other people with the disease but they were more internet buddies or people that I knew in passing. I worry for Cathy and with her and really do want to help support people with MS. You can help by sponsoring my efforts. 

Each cyclist participating in Bike MS must raise a minimum of $300 to ride.  My personal goal is to raise $1000.  I want to make a difference in the fight against MS!   Sponsor me by going to

Donations of every size are extremely helpful and greatly appreciated.

I hope I can count on you to help me reach my goal.

  • Health data: Hours slept: 7

jmkizer's Training Log

 July 2013 
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21 22 23 24 25 26 27
28 29 30 31   
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