Three Wishes

Apex,NC 
Today
Sunny High 68FLow 53F
  • Temp: 70F
  • Hum: 40%
  • W: 14mph SW
TUESDAY
Partly Cloudy
High 73F
Low 46F
WEDNESDAY
Sunny
High 66F
Low 43F
THURSDAY
Sunny
High 65F
Low 45F
FRIDAY
Sunny
High 69F
Low 49F

Wednesday - August 28

Bike
  • 1h 42m 10s
  • 31.27 miles
  • 18.37 Mi/hr

OMV group ride to Mt. Pisgah

Run
  • 22m 17s
  • 2.28 miles
  • 09m 47s /Mi

Brick run with Emma


√ Ride tonight!

Continuing to break in the loganberry shoes.  Day 3, three hours.

Be the person your dog thinks you are.

Emma

Emma, after recovering from today's run

  • Health data: Hours slept: 7.75

Tuesday - August 27

Swim
  • 1h 07m 28s
  • 2700.00 yards
  • -----

300 w/u
200 pull
100 kick (50 side kick, 50 front)
4 x 75 (odds 50 drill, 25 build; evens 25 build, 25 drill, 25 fast), with fins
150 easy @ 30
300 build @ 20
150 fast @ 20
100 pull easy @ 30
200 pull build @ 20
100 pull fast @ 20
50 easy @ 30
100 build @ 20
50 fast @ 20
150 easy @ 30
300 build @ 20
150 c/d
= 2700 yards

Run
  • 1h 06m 11s
  • 7.16 miles
  • 09m 14s /Mi

Waterford-Downtown-Peakway with 15 minutes at half marathon pace (which turned out to be more like half marathon effort).

89 degrees with heat index of 96 but overcast so not horrible, just sweaty.

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

√ Run tonight!

Day 2 of shoe break in.  2 hours.

Don't just focus on the race; enjoy the journey.

  • Health data: Hours slept: 7

Monday - August 26

Sport
  • 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

Sunday - August 25

Bike
  • 46m 10s
  • 12.49 miles
  • 16.23 Mi/hr

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

Run
  • 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.

Sport
  • 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

Saturday - August 24

Bike
  • 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.

Run
  • 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

Friday - August 23

Swim
  • 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. ;-)

Sport
  • 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

Thursday - August 22

Swim
  • 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.

Bike
  • 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

jmkizer's Training Log


 August 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 29 30 31
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Rock 'n' Roll Las Vegas Half Marathon (Run)
    11/16/2014 Las Vegas, Nevada
  • Rock ā€˜nā€™ Roll Raleigh Half Marathon (Run)
    4/12/2015 Raleigh, North Carolina

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals