The following equipment is nearing replacement:
Bike #1
  • 1h 16m 19s
  • 24.85 miles
  • 19.54 Mi/hr
Run #1
  • 57m 59s
  • 6.21 miles
  • 09m 20s /Mi
Swim
  • 32m 48s
  • 1640.42 yards
  • 01m 60s /100 yards
Bike #2
  • 1h 14m 04s
  • 23.43 miles
  • 18.98 Mi/hr

Lake Logan bike I was glad that I previewed the course on Friday. The first and last two miles have the most grade to them but the entire section from the lake to the stoplight at 276 is rough and the flat sections here are really false flats. I waited until crossing 276 just after mile 6 to take on much water. I also had a Honey Stinger Waffle about there. This segment went well for me. I a lot of people on the bike and the only two people who passed me, well, I passed them back ;-) In terms of remembering the course for next time, hilly until the first stop light at 276. Ride hard until the second stop light. There are several turns through Canton and a road with two speed bumps. The road is less smooth as we head back south on 215. Ride hard until the school. Shortly after the school there are a few turns and we are on 276 for a block or so. Then the road is more narrow, more rough and more uphill. When you see the Sunburst Trout sign, you are at the last and steepest uphill section. Then there is a short downhill where you can catch your breathe a bit before transition.

Run #2
  • 58m 01s
  • 6.30 miles
  • 09m 13s /Mi

Lake Logan run I like this run course a lot! It goes from the Lake Logan property, part of a Clean Water Management Trust Fund conservation easement, and into the Shining Rock Wilderness in the Pisgah National Forest. On the way out, I heard gunshots! I could not think of anything that was in season but still, gunshots on the run course is a bit disconcerting. Then I passed a shooting range and realized it was fine. The turnaround on the run is by the Sunburst campground and picnic area in Pisgah (named for the sunburst trout in the area). I want to hire the volunteer that was there, the one that we were supposed to run around. She was jumping up and down for every single runner and yelling, "Aren't you happy?! It's all downhill from here!" And I was happy. And it was downhill. Nice negative split! What would you do differently?: Pick up the pace more in the last two miles?




Lake Logan done. It went well. I'll post details when the splits are available.

early morning!

o'dark thirty

Wave start
Wave start

Finishing

Finishing!


Emma at the hotel
Emma at the hotel

  • Health data: Hours slept: 7
Sport #1
  • Device Upload
  • 36m

Imported from API

Sport #2
  • Walking
  • 36m 17s

Walk with Emma


I walked Emma this morning.  I need to finish gathering my gear for our trip.  We are heading towards Waynesville later this morning. It's about a five hour drive.

When we got to the Asheville area, we decided to head to the event site.  I wanted to refresh my memory of the course and the layout of the area so off to Lake Logan we went.  After checking out the swim and transition areas, we drove the bike course, went to check in and then headed to the hotel.

Lake Logan

Lake Logan

Stream feeding Lake Logan

Stream feeding Lake Logan

View from hotel

View from hotel

  • Health data: Hours slept: 7.75
Swim
  • 1h 07m 46s
  • 2843.39 yards
  • -----

400 w/u
100 kick

200 moderate @ 20
100 fast @ 20
100 easy @ 20
200 moderate @ 20
100 fast @ 20
100 easy @ 20

200 pull @ 20
4 x 50 fast @ 20
100 easy @ 20
200 pull @ 20
4 x 50 fast @ 20
100 easy @ 20

100 c/d (fins)
= 2600 meters

Long course Thursday continues!

Sport
  • Stretching
  • 05m

  • Health data: Hours slept: 7
Bike
  • 2h 07m 56s
  • 40.11 miles
  • 18.81 Mi/hr

OMV group ride. Today's route was "Long and Straight (mostly)."


√ Ride tonight, hopefully outside!

Discover yourself.


BikeMS 2013 is coming up, please support me!

I find it hard asking someone to make a donation. I guess we all do. But, today I’m writing to you about a cause that’s important to me and a cause that I hope you will want to support.

In only one month -- on September 7-8th -- I will be riding 200 miles in the BikeMS: 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 two-day cycling event is a fundraising effort supporting the the MS Society's mission to end the devastating effects of this chronic, often disabling, disease of the central nervous system.

Just a few notes about Multiple Sclerosis:  MS is an autoimmune disease that affects the central nervous system.  MS is not contagious and is not directly inherited; it is not considered a fatal  disease.   MS is a chronic and often disabling disease of the central nervous system, usually striking between the ages of 20-50.  Symptoms of the disease are unpredictable ranging from  tingling and numbness to paralysis and blindness.  There is no cure for MS yet, but several drugs can stop the course and/or symptoms in some patients.  While the progress, severity and specific symptoms of MS in any one person cannot yet be predicted, advances in research and treatment are giving hope to those affected by the disease.  MS researchers have made extraordinary progress in the last few years searching for a cure and your contribution will help support these vital efforts. Funds will also be used to support local programs for people with MS and their families.

THIS IS WHY WE RIDE

Please, consider my request and make a difference.   This year I hope to raise over $1000 to fight MS. Your tax-deductible pledge will help me meet (and exceed) that goal, and give people with MS a brighter tomorrow.  Donations of every size are extremely helpful and greatly appreciated.
It’s easy. Just go to to http://main.nationalmssociety.org/goto/jmkizer2013.

Your support will mean so much to me and over 400,000 Americans living with MS. Can I count on your help?

Janyne

  • Health data: Hours slept: 7.75
Swim
  • 1h 02m 47s
  • 2300.00 yards
  • -----

300 swim
200 pull
100 kick

3 x (75 build, 25)
200 pull
100 kick

4 x 125 (125 swim; 100 swim, 25 fast; 75 swim, 50 fast; 50 swim, 75 fast) - 10 seconds between swim and fast
4 x 125 (125 swim; 100 swim, 25 fast; 75 swim, 50 fast; 50 swim, 75 fast) - 5 seconds between swim and fast (fins)

100 c/d
= 2300 yards

Bike
  • 1h 07m 45s
  • 21.08 miles
  • 18.67 Mi/hr

Shearon Harris loop

I'm pretty sure that I hit every.single.light getting through town. Five minutes of ride time and stops at Peakway, Mason, Mason again (did not make the light), Salem and 55. Yikes!

Run
  • 20m 19s
  • 2.26 miles
  • 08m 59s /Mi

Brick run

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

√ Brick tonight

Listened to Levi's TedX today.

  • Health data: Hours slept: 7
Sport #1
  • Device Upload
  • 38m

Imported from API

Sport #2
  • Walking
  • 38m 41s

Early morning walk with Emma


Doing a bit of planning for this weekend's trip.  Confirmed that there is a lap pool in Waynesville.  In fact, it looks like the rec center is about three miles from our hotel.  We're staying about 30 minutes from Lake Logan.

On Friday, Setup posted on Facebook that the water temperature at Lake Logan was 66 last week.

Currently, the forecast for the weekend calls for sunny and mid to low-80s with light winds. 

I don't know why I'm wound up about this weekend.  I think because I just like going out to western North Carolina.  This is an event for me, not a race.  I'm certainly not peaking for it.  I just want to have a fun weekend with Kevin and Emma.

  • Health data: Hours slept: 6
Bike
  • 1h 00m 22s
  • 17.41 miles
  • 17.30 Mi/hr

Optimist Farm-Middle Creek loop. Fun zone 1 ride before the run.

Run
  • 1h 02m 54s
  • 7.01 miles
  • 08m 58s /Mi

Haddon Hall


Shimmer wall
Shimmer wall

Guster
Guster

Ben Folds Five
Ben Folds Five

Barenaked Ladies
Barenaked Ladies

  • Health data: Hours slept: 8.75

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
 
Time
Distance
  • Goldsboro Heart & Sole Half Marathon (Run)
    2/4/2017 Goldsboro, North Carolina
  • Shamrock Marathon (Run)
    3/19/2017 Virginia Beach, Virginia
  • Cary Long Course Duathlon (Duathlon)
    4/29/2017 Cary, North Carolina
  • December's totals
  • November's totals
  • 2016 totals
  • 2015 totals