Three Wishes

Apex,NC 
Today
Sunny High 73FLow 54F
  • Temp: 46F
  • Hum: 93%
  • W: 0mph N
SUNDAY
Sunny
High 72F
Low 47F
MONDAY
Sunny
High 73F
Low 56F
TUESDAY
Sunny
High 79F
Low 60F
WEDNESDAY
Partly Cloudy
High 78F
Low 57F

Saturday - January 4

Run
  • 52m 42s
  • 6.25 miles
  • 08m 25s /Mi

Library-Park loop via Apex Peakway

Another cold one. It was 22 degrees when I left the house which is quite cold by Raleigh standards. Fortunately, there was no wind to speak of and it was more pleasant out than it was yesterday morning. I mostly enjoyed the run but I have these moments when I know that I am not making my target pace and I feel poopy about running.

Today's assignment: Run 6 miles (z2) with 4 miles @ 10k pace

Sport
  • Stretching
  • 15m

stretch & plank & roll


I received this note yesterday and I thought that I'd share it with you:

Hello Athletes!
 
Boy is it getting cold out there!  More chilly where some of you live than here in North Carolina!
 
I think that all of you receiving this know how to run, ride and train in the cold, but a reminder never hurts!  Here are a couple of good articles about the basics of training outside in the winter months…..
 
 
Items often forgotten or not thought of include the gaiter and the balaclava.  Definitely something to think about particularly if you are riding in the cold.  Also, even if it isn’t bright out, it is very important to wear eye protection in the cold.  Particularly if you are riding.
 
If you have any questions, please let me know.
 
Happy training!!

 

  • Health data: Hours slept: 9

Friday - January 3

Run
  • 41m 35s
  • 4.25 miles
  • 09m 47s /Mi

Waterford Green-Mason Easy 4

Today's assignment: Run 4 miles easy with 5x30 sec strides with 30 sec between. I normally stop at the end of the neighborhood and take a cool down walk home. Today it was so cold and windy (RealFeel 15 and dropping) I just wanted to get closer to the front door so I ran it in.


I think that I've mentioned that I keep a "what to wear" spreadsheet because I can never remember what works well at what temperature until we get to "hot."  Anyway, this morning it was quite chilly for Raleigh and I was logging my outfit (Sugoi tights, LS performance T, jacket, headband; comfy but cold legs. should have worn tri shorts as well) and what did I notice?  My comments from 1/3/2012, comfy cool, much colder and may want thicker tights.  Ha!

It looks like once I get past tomorrow's run, I'll be good for a few days.  Then Tuesday and Wednesday of next week will have another "arctic blast," as the local weathermen say. Then I should (hopefully) be back to more normal temperatures for a bit.

  • Health data: Hours slept: 7

Thursday - January 2

Swim
  • 1h 08m 38s
  • 2700.00 yards
  • -----

300 w/u
4 x 50 kick, odds back, evens fronts (that's what it was supposed to be. My addled brain did 3 x 25 before I realized my error so the last one was 125)
300 pull (buoy, paddles, ankle band)
-
300, 70-75% effort @ 20 seconds recovery
200, 75-80% effort @ 20
100, 80-90% effort @ 20
300, 70-75% effort @ 20
200, 75-80% effort @ 20
100, 80-90% effort @ 20
300, 70-75% effort @ 20
200, 75-80% effort @ 20
100, 80-90% effort @ 20
-
100 pull c/d
= 2700 yards (SCY)

Sport
  • Stretching
  • 10m

stretch & roll & plank


"Winter Break" is over.  Back at work today.


Books that I read in 2013, in order of my five star rating:

  1. Requiem (Delirium, #3) by Lauren Oliver, 5
  2. Trial by Fury: Internet Savagery and the Amanda Knox Case by Douglas Preston, 5
  3. The Shadowy Horses by Susanna Kearsley, 5
  4. Shitake Happens (Shitake Mystery, #.5)by Patricia Mason, 5
  5. Very Valentine by Adriana Trigiani, 4
  6. Brava, Valentine by Adriana Trigiani, 4
  7. The Art Forger by Barbara A. Shapiro, 4
  8. Guns by Stephen King, 4
  9. The Redbreast (Harry Hole, #3) by Jo Nesbo, 4
  10. The Department of Alterations (Crewel World, #0.5) by Gennifer Albin, 4
  11. Crewel (Crewel World, #1) by Gennifer Albin, 4
  12. Optical Delusions in Deadwood (Deadwood Mystery, #2) by Ann Charles, 4
  13. The Dinner by Herman Koch, 4
  14. Lady of Devices (Magnificent Devices, #1) by Shelley Adina, 4
  15. Cinder (Lunar Chronicles, #1) by Marissa Meyer, 4
  16. The Winter Sea by Susanna Kearsley, 4
  17. Sharp Objects by Gillian Flynn, 4
  18. The Selection (The Selection, #1) by Kiera Cass, 4
  19. The Elite (The Selection, #2) by Kiera Cass, 4
  20. Masque of the Red Death by Bethany Griffin, 4
  21. The Strange Case of Finley Jayne (Steampunk Chronicles, #0.5) by Kady Cross, 4
  22. Clockwork Angel (The Infernal Devices, #1) by Cassandra Clare, 4
  23. Clockwork Prince (The Infernal Devices, #2) by Cassandra Clare, 4
  24. Clockwork Princess (The Infernal Devices, #3) by Cassandra Clare, 4
  25. The Light Between Oceans by M.L. Stedman, 4
  26. Frozen Out by Quentin Bates, 4
  27. Cold Comfort: An Officer Gunnhildur Mystery by Quentin Bates, 4
  28. The Sandcastle Girls by Chris Bohjalian, 4
  29. Sisterland by Curtis Sittenfeld, 4
  30. The Boy In The Suitcase by Lene Kaaberbøl, 4
  31. Insurgent (Divergent, #2) by Veronica Roth, 4
  32. Orphan Train by Christina Baker Kline, 4
  33. The Not So Secret Emails Of Coco Pinchard (Coco Pinchard, #1) by Robert Bryndza, 4
  34. Bump in the Night by Stephanie Bond, 4
  35. Altered (Crewel World, #2) by Gennifer Albin, 4
  36. Margot by Jillian Cantor, 4
  37. The Valley of Amazement by Amy Tan, 4
  38. The Perfume Collector by Kathleen Tessaro, 4
  39. Waking Kate by Sarah Addison Allen , 4
  40. Tempest (Tempest #1) by Julie Cross, 4
  41. Vortex (Tempest, #2) by Julie Cross, 4
  42. The Lady of the Rivers (The Cousins' War, #3) by Philippa Gregory, 3
  43. Snow Fall: The Avalanche at Tunnel Creek by John Branch, 3
  44. Sugar Rush (Cupcake Club #1) by Donna Kauffman, 3
  45. The Shoemaker's Wife by Adriana Trigiani, 3
  46. Stop the Wedding! by Stephanie Bond, 3
  47. Final Vision: The Last Word on Jeffrey MacDonald by Joe McGinniss, 3
  48. The Remains by Vincent Zandri. 3
  49. In Deep Voodoo by Stephanie Bond, 3
  50. Death Comes to Happy Valley: Penn State and the Tragic Legacy of Joe Paterno by Jonathan Mahler, 3
  51. Voodoo or Die (The Mojo, #2) by Stephanie Bond, 3
  52. The Dark Monk (The Hangman's Daughter, #2) by Oliver Pötzsch, 3
  53. The Beggar King (The Hangman's Daughter, #3)by Oliver Pötzsch, 3
  54. Nearly Departed in Deadwood (Deadwood Mystery, #1) by Ann Charles, 3
  55. Dead Case in Deadwood (Deadwood Mystery, #3) by Ann Charles, 3
  56. Better Off Dead In Deadwood (Deadwood Mystery # 4) by Ann Charles, 3
  57. Her Own Devices (Magnificent Devices, #2) by Shelley Adina, 3
  58. Scarlet (Lunar Chronicles, #2) by Marissa Meyer, 3
  59. Dance of the Winnebagos (A Jackrabbit Junction Mystery #1) by Ann Charles, 3
  60. Hunted (Flash Gold Chronicles #2) by Lindsay Buroker, 3
  61. Glitter & Doom (Masque of the Red Death, #1.5) by Bethany Griffin, 3
  62. The Girl in the Steel Corset (Steampunk Chronicles, #1) by Kady Cross, 3
  63. A Vintage Affair: A Novel by Isabel Wolff, 3
  64. The Prince (The Selection, #0.5) by Kiera Cass, 3
  65. Never Knowing by Chevy Stevens, 3
  66. Defending Jacob by William Landay, 3
  67. The Luxe (Luxe, #1) by Anna Godbersen, 3
  68. Rumors (Luxe, #2) by Anna Godbersen, 3
  69. Envy (Luxe, #3) by Anna Godbersen, 3
  70. The Girl in the Clockwork Collar (Steampunk Chronicles, #2) by Kady Cross, 3
  71. Origins: The Fire (MILA 2.0, #0.5) by Debra Driza, 3
  72. The Girl with the Iron Touch by Kady Cross, 3
  73. Mila 2.0 (MILA 2.0, #1) by Debra Driza, 3
  74. The Wednesday Sisters by Meg Waite Clayton, 3
  75. The Escape Artist by Diane Chamberlain, 3
  76. Divergent (Divergent #1) by Veronica Roth, 3
  77. The Dressmaker by Kate Alcott, 3
  78. The Rose Garden by Susanna Kearsley, 3
  79. Coco Pinchard's Big Fat Tipsy Wedding (Coco Pinchard, #2) by Robert Bryndza, 3
  80. Free Four: Tobias Tells the Story (Divergent, #1.5) by Veronica Roth, 3
  81. Fatshionista by Vanessa McKnight, 3
  82. Allegiant (Divergent, #3) by Veronica Roth, 3
  83. The Bone Season (The Bone Season, #1) by Samantha Shannon, 3
  84. The Bat (Harry Hole, #1) by Jo Nesbo, 3
  85. In Deep Shitake (Shitake Mystery, #1) by Patricia Mason, 3
  86. A Very Shitake Christmas (Shitake Mystery #1.5) by Patricia Mason, 3
  87. Brenda's Christmas Desire (Dreams Come True #2) by Sharon Kleve, 3
  88. Tomorrow is Today (Tempest, #0.5) by Julie Cross, 3
  89. A Christmas Tail by Ben Hopkin , 3
  90. A Killing in Iowa: A Daughter's Story of Love and Murder by Rachel Corbett, 2
  91. Magnificent Devices (Magnificent Devices #3) by Shelley Adina, 2
  92. Flash Gold (Flash Gold Chronicles #1) by Lindsay Buroker, 2
  93. Peacemaker (The Flash Gold Chronicles, #3) by Lindsay Buroker, 2
  94. Mind Games (Mind Games, #1) by Kiersten White, 2
  95. Promise Not to Tell by Jennifer McMahon, 2
  96. The Invasion of Falgannon Isle (The Sisters of Colford Hall, Book 1) by Deborah MacGillivray, 2
  97. Etiquette & Espionage (Finishing School, #1) by Gail Carriger, 2
  98. The Lowland by Jhumpa Lahiri, 2
  99. The Promise of Stardust by Priscille Sibley, 2
  100. Christmas Corpse Caper by Lois Lavrisa, 2
  101. A Special 'Ops and Cops Christmas:Sexy Romantic Suspense Holiday Novella by Taylor Lee, 1

  • Health data: Hours slept: 7

Wednesday - January 1

Run
  • 1h 24m 46s
  • 9.11 miles
  • 09m 18s /Mi

Olive Chapel

Nice run. I love running when there is no traffic! I only had to stop for traffic once the whole run and that was fun. Chilly and very few people out but that kind of made it more fun.

Sport
  • Stretching
  • 10m

stretch & roll & planks


Happy New Year!

 

  • Health data: Hours slept: 7

Tuesday - December 31

Run
  • 1h 11m 48s
  • 8.10 miles
  • 08m 51s /Mi

Around the Peakway.

5 x quarter mile intervals at 5k pace

Legs a bit heavy at times but to be honest it was mostly on the big uphill from 55 to Salem.

Sport
  • Stretching
  • 10m

Tonight we are doing our usual New Years Eve thing. We're going to the Carolina Hurricanes game and then coming home for bubbly.  

We had so much rain on Saturday that the local rivers are running.  Kevin is going whitewater kayaking later on today.

Kevin at hockey game

Kevin at the Hurricanes game.  Pregame skate in the background.

  • Health data: Hours slept: 8.5

Monday - December 30

Sport #1
  • Walking
  • 44m 54s

Downtown walk with Emma

Sport #2
  • Yoga
  • 1h 00m

Yoga for athletes class

  • Health data: Hours slept: 9

Sunday - December 29

Run
  • 37m 43s
  • 4.00 miles
  • 09m 25s /Mi

Rainy day recovery run on the treadmill at the gym.

Sport
  • Yoga
  • 1h 00m

Yin yoga class at LTF Apex

  • Health data: Hours slept: 9

jmkizer's Training Log


 January 2014 
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