• 1h 07m 46s
  • 2515.31 yards
  • -----

300 w/u with spot forwards
200 pull
100 kick
4 x 100 (odds: 100 free build by 25, evens: distance per stroke)
5 x (150 build @ 25, 50 fast @ 1)
#4 with fins
#5 pull
300 c/d (fins)
= 2300 meters

The pool was set up for long course again this morning.

  • 47m 47s
  • 5.23 miles
  • 09m 08s /Mi


Late morning run.

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

Staycation Day 1

Masters swim was a good way to start the day.  I came back home and had breakfast and coffee.  I was supposed to go and get my run in before it got too hot.  I planned to leave at 9:30.  It's 9:32.  I'd better get cracking!

The rest of the day will probably involve reading my book, maybe a little bit of playing on the computer too.  I also need to do a few errands (return item to Kiefer Swim Shop, etc.). I'll hold off on visiting the chaise lounge at the pool until tomorrow.  It's super sticky out today and I think that the weather is supposed to be better tomorrow.

  • Health data: Hours slept: 7
  • 57m 34s
  • 12.32 miles
  • 12.84 Mi/hr

White Oak Creek greenway cruise

  • Walking
  • 48m 25s

Downtown walk with Emma.

Walked in the new Brooks.


White Oak Creek Greenway

  • Health data: Hours slept: 8.5
  • 2h 36m 16s
  • 16.00 miles
  • 09m 46s /Mi

Bond Park-Davis-Apex Park

This morning's run went well. The air was thick and heavy with humidity and I was soaked but all things considered, it was fine. Right now I have a lot of fatigue in my legs and they are simply not fully recovering from workout-to-workout. Another 16 miles in the books at any rate. I got a bit dehydrated but I'm feeling better now.

Note: Ran before breakfast. Two Hammer gels en route. I had the smaller amphipod with me and I should have brought the larger one. I got spoiled with last weekend's weather!

  • Health data: Hours slept: 8.5
  • 5h 06m 09s
  • 90.15 miles
  • 17.70 Mi/hr

I had a nice ride and a cookout with my parents today. Long run in tap for tomorrow.

Note: Two fig newtons, two Clif bars, one Honey Stinger waffle, two laffy taffies that I grabbed at the Sky Mart convenience store.

  • Health data: Hours slept: 8.25
  • Walking
  • 38m 11s

Early morning walk with Emma

Loganberry shoe break in, day 5.  Five hours.  I plan to start running in them next week. 

For those of you with inquiring minds, "loganberry" is purple in Brooks-speak.  They came with purple laces and they were waaayyyy purple.  The lock laces are gray and tone the shoes down nicely.

I went to the arboretum (next door) at lunch today and took some pictures.  Butterflies and bees and spiders -- oh my!





  • Health data: Hours slept: 7
  • 1h 15m 13s
  • 3050.00 yards
  • -----

400 swim
300 w/u
4 x 100 drill (catch up, fist, single arm, finger tip drag)
100 pull
100 kick
100 swim = 1400
100 pull
200 pull
200 pull
100 pull
4 x 100 @ 20
= 3050 yards

Sadly, the pool was not set up for long course today. It looks like the Long Course Thursday streak has been broken :-(

  • 2h 08m 24s
  • 38.80 miles
  • 18.13 Mi/hr

Beaver Creek-Martha's Chapel-Carpenter Firestation

Nice ride. It was a lot less humid tonight than it was last night but a bit breezier. The lake was pretty choppy (for Jordan) when I was in that area.

I hate that the days are noticeably shorter.

√ Ride tonight!

Loganberry break in day 4 - four hours.  Yup, rockin' the running shoes with a skirt look for half a day!

Interesting Wall Street Journal article

Coming Soon to a Bike Shop Near You: Lattés, Craft Beer—and Wedding Cake
It's not just about changing that flat any more

I gave Kevin one last chance to have me not sign up for another 140.6.  I figured that since I am to the really tired phase of training for B2B, I would get an honest answer.  He said to go for it.  What a guy! 

Don't say anything to yourself that you wouldn't say to a friend.

  • Health data: Hours slept: 7
  • 1h 42m 10s
  • 31.27 miles
  • 18.37 Mi/hr

OMV group ride to Mt. Pisgah

  • 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, after recovering from today's run

  • Health data: Hours slept: 7.75

jmkizer's Training Log

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