Patchy light rain with thunder High 79FLow 59F
  • Temp: 74F
  • Hum: 85%
  • W: 8mph SSW
Moderate or heavy rain with thunder
High 77F
Low 67F
Sunny skies
High 84F
Low 59F
Cloudy skies
High 83F
Low 63F
Sunny skies
High 79F
Low 64F
  • Walking
  • 37m 11s

Early morning walk with Emma. She is loving the temperature!

Two months until B2B!

Started to break in my new running shoes (Brooks Ghost 5 - loganberry).  Since getting the orthotics, it seems to be important to do an extended break in whereas before it was like, lace 'em up and go.  I'm wearing them for one hour today.

Took care of Hurricanes package and seat selection.  I wanted section 114 but Kevin wanted 113 so we went with 113 on the 114 side.

Nice article from the Washington Post: Runners are not giving themselves arthritis

  • Health data: Hours slept: 7
  • 46m 10s
  • 12.49 miles
  • 16.23 Mi/hr

Easy (Z1) bike ride out Center to West Lake and back.

  • 2h 00m 14s
  • 13.21 miles
  • 09m 06s /Mi

Downtown-Bond Park-Apex Park

Nice run! Overall, I'm really pleased with this run. I love this route and that helps. The cooler temperatures really helped! It was 66 when I left home on the bike this morning and 74 when I was done with the run.

  • Stretching
  • 05m

So... Today I wore "Desoto 2013 One Size Smaller" tri shorts.  And they fit very similarly to yesterday's "Desoto 2011 #2" shorts.  

It sounds like the dude at Desoto did not know what the heck he was talking about when I asked if the sizing had changed.  Sadly, both Lisa and Yanti were caught by this issue as well.  I got the shorts (both pair) from SwimOutlet.  I wonder if I can talk them into taking them back or get Desoto to help me out some since they gave me bad information to work with.  

Nutella = recovery food!

  • Health data: Hours slept: 8.25
  • 5h 34m 46s
  • 97.53 miles
  • 17.50 Mi/hr

Weather: 66 with 8 mph winds when I left, 81 with 15 mph winds when I returned. Not too pleased that the last 12 miles were into the wind. :-/

Eats: 2 fig newtons, 3 Clif bars and a honey stinger waffle. 2 bottles of water plus 1 liter from Wilsonville and 20 oz from Sky Mart.

Emma had diapoo while I was gone.

Kevin's in the mountains and his car won't start.

  • 20m 23s
  • 2.25 miles
  • 09m 03s /Mi

Short run off the bike

I have on DeSoto 2011 #2 shorts. No chafing.

Regarding Kevin's car -- battery dead dead dead.  Could not even be jumped.  Replacing it did the trick though.  What happened is he went to Brevard to camp and mountain bike.  He got up this morning, had breakfast, loaded his gear to go to DuPont and the car would not start.  Someone in the campground tried to jump him but no go.  He called AAA and they took care of him.  He ended up doing afternoon/evening mountain biking instead of morning mountain biking.

Regarding Emma -- she seems fine now.  I went ahead and gave her dinner and I'm keeping a close eye on her.

Tomorrow's run route: Downtown-Bond Park-Apex Park

  • Health data: Hours slept: 8.25
  • 26m 56s
  • 1093.61 yards
  • 02m 27s /100 yards

I decided to go to the pool at sit on a chaise lounge and read my book. In order to justify this, I did a bit of swimming. ;-)

  • Walking
  • 48m 18s

Walk with Emma

Today's plans include taking Emma for a walk sometime this morning and reading my book.  I thought about taking out my Cx bike today but decided that with my long ride tomorrow, that might not be the best plan ever so I will probably take a pass on that.

  • Health data: Hours slept: 9
  • 1h 14m 30s
  • 2843.39 yards
  • -----

300 with spot forwards
500 w/u with spot forwards
100 (75 easy, 25 fast)
100 (50 easy, 50 fast)
100 (fast)
100 (75 easy, 25 fast)
100 (50 easy, 50 fast)
100 (fast)
100 (75 easy, 25 fast)
100 (50 easy, 50 fast)
100 (fast)
3 x broken 100s with fins, trying to keep pace with the fast lane
4 x 100 (75 moderate, 25 fast)
200 c/d
= 2600 meters

Long course Thursday continues!

Manuel was out today. His wife is doing IM Lou and he is playing the role of sherpa for her. We had Laura on deck today.

  • 2h 29m 09s
  • 45.74 miles
  • 18.40 Mi/hr

Pea Ridge-Martha's Chapel-Davis

Nice ride. It was pretty pleasant out for riding. Hot and humid but not unbearable and very little wind. Today's plan called for a 20 minute interval at HIM pace.

I tried the new 2XU Compression Tri Shorts and so far so good. No crotch fire at any rate.

√ Ride tonight!

  • Health data: Hours slept: 7
  • 1h 59m 05s
  • 34.54 miles
  • 17.40 Mi/hr

OMV group ride -- but there was a thunderstorm that had just ended and no one showed up. It was sprinkling lightly and I road the 2.5 miles to the meeting location. David was there with one other person. Both were in street clothes and said they were going for beer. I did the route that was (hilly) posted for the day as a solo ride. The roads were dry by the time I got to the turnaround.

  • 20m 48s
  • 2.13 miles
  • 09m 46s /Mi

Grabbed Em for a short run off the bike

√ Ride tonight!

√ Sports massage this noon.

Traditional calendar schools start here next week.  The school buses are out practicing their routes.  I got behind two of them this morning.  I may have to adjust my leave-for-work time this school year.  (BTW, classes at NCSU start today.)

  • Health data: Hours slept: 7.75
  • 1h 04m 02s
  • 2515.31 yards
  • -----

The pool was set up for long course today. It's been a long time since it was set up that way on a Tuesday! Also, Erin was not on deck since she is still in Mont-Tremblant so we had Marty on deck today.

300 w/u with spot forwards
100 kick
6 x 50 pull, stretch/long @ 10-15
300, last 25 of each 100 fast @ 20-30
200 pull @ 20-30
100 fast
50 easy kick, turn mid pool
300, last 25 of each 100 fast @ 20-30
200 pull @ 20-30
100 fast
50 easy kick, turn mid pool
200 swim (fins)
100 c/d
= 2300 meters

  • 1h 06m 01s
  • 7.13 miles
  • 09m 15s /Mi

Waterford-Downtown-Peakway route

The weather was more comfortable than last Tuesday but less comfortable than it was on Sunday morning. I did a much better job managing my heart rate than I did last Tuesday. Today the heat index was 87 at the end of my run and it was 99 at the end of my run last week.

Today's plan called for 3x5 min @ 8k pace with 5 min mid run.

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

Run tonight!

Chocolate won't let you down.

  • Health data: Hours slept: 7.25

jmkizer's Training Log

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