Three Wishes

Apex,NC 
Today
Partly Cloudy High 83FLow 64F
  • Temp: 81F
  • Hum: 54%
  • W: 4mph NE
WEDNESDAY
Patchy rain nearby
High 71F
Low 61F
THURSDAY
Sunny
High 76F
Low 61F
FRIDAY
Sunny
High 78F
Low 59F
SATURDAY
Sunny
High 82F
Low 60F

Friday - April 11

Run
  • 30m 52s
  • 3.42 miles
  • 09m 01s /Mi

Culvert-Downtown-Peakway (short)

Easy-moderate run with two quarter mile intervals at half marathon pace. The run felt good!


It'll be interesting to see what happens with IM Maryland (formerly Chesapeakeman).  I had been halfway interested in it as an independent iron distance event and my hesitation had been due to the swim.  I'm sure that now that it's a branded race, it'll sell out in a snap!  It's certainly a beautiful area.

I joked with Kevin that I should enter!  I could do IM Maryland, rest 8 days and then do IM Chat.  Ha!  Coach M would fire me!

Sir Walter "Rock 'n' Roll" Raleigh

Sir Walter "Rock 'n' Roll" Raleigh

    Thursday - April 10

    Swim
    • 1h 11m 02s
    • 2650.00 yards
    • -----

    Pretty pleased with this since I am feeling medicated. Pollen overload or some such.

    400 w/u
    100 kick
    6 x 100 drill/swim by 50 (6-3-6, fist, finger tip drag)
    (brain fart on the first one where I did 50 drill, 100 swim)
    200 pull
    100 build
    6 x 50 (1-3, 4-6 descending)
    200 pull
    100 build
    6 x 50 (1-3, 4-6 descending)
    100 fast
    200 pull c/d
    = 2560 yards (SCY)

    Manuel looked at our swimming from underwater today. Several of us need to work on bent elbows. He suggested single arm and catch up drills. I asked him to hound me about this.

    Sport
    • Stretching
    • 10m

    stretch/planks/push ups


    It looks like logistics for the RnR event could be challenging.  The start/finish area is in downtown Raleigh and the way the course loops back on itself means that getting into downtown after the event starts but before the road are reopened will be problematic.  As a result, I'm not sure that anyone will be able to meet me at the finish line. 

    I have scoped out a place near mile 7.5 for my parents where they can park nearby and not have to deal with road closures.  Kevin really really really wants to see the concert afterward so planned to meet me in the finish area.  Well...  Due to the way the course loops through downtown at the start and the end of the race, there are major road closures.  He'll have his work cut out for me.

    BTW, I have mixed feelings about this event.  I'm looking forward to it in a many ways.  C race with 12,500 of my closest friends toeing the line, how does that sound?  Fun!  However, I kinda want to do the half marathon and go out to breakfast.  Is that wrong of me?  Not feeling the joy of hanging around in my running gear for a few hours so that Kevin can see a concert.  Selfish, I know.  Ah well, when we get to Chattanooga, I'll set the schedule ;-)


     

    magnolia

    Lilac Minnie Mouse lily magnolia

    Top: Magnolia

    Bottom: Lilac (L), Minnie Mouse lily magnolia (R)

      Wednesday - April 9

      Bike
      • 1h 28m 17s
      • 26.00 miles
      • 17.67 Mi/hr

      OMV

      Nice group ride. The Hammer Heads took off and then there was everyone else. Normally there is a Hammer Head group and then a B group. Anyway, I road with "everyone else." There were six of us. Three turned back early and three others continued on until the turnaround time and we headed back. There were too many lights/traffic on the way out so we ended up getting done well before sunset. Could have gotten a few more miles in.


      √ Ride tonight!

      Huh.  My run from last night disappeared.  I must not have saved it.  Putting it in now...

      It's about time to replace my running shoes.  I went to Fleet Feet and asked when the Ghost 7s are expected to be out.  June.  Well, I can't wait that long so I got another pair of Ghost 6s.  I loved the 4s, liked the 5s and just not in love with the 6s.  I'll start breaking them in with the orthotics next week.

        Tuesday - April 8

        Swim
        • 1h 14m 19s
        • 2800.00 yards
        • -----

        100 w/u
        800 w/u as 200 drill (by 50)/200 swim/200 drill/200 swim (catch up, 1 arm, 1 arm, finger tip drag, 6-3-6, catch up, 1 arm, FTD)
        400 pull
        50 kick
        50 fast
        300 swim (fins)
        50 kick
        100 fast
        100 faster
        200 pull
        100 kick
        150 fast
        100 pull (no paddles)
        200 fast
        100 c/d
        = 2800 yards (SCY)

        Run
        • 46m 11s
        • 5.19 miles
        • 08m 53s /Mi

        Culvert-Downtown-Peakway

        What a gorgeous evening for a run! 67 with practically no wind and very comfortable humidity. Loved it! Today's run included 2x 1/2 mile @ half marathon pace with 1/2 mile easy between

        Sport
        • Stretching
        • 10m

        stretching/planks/sit ups


        √ Run tonight!

        Monday - April 7

        Swim
        • 46m 12s
        • 1859.14 yards
        • -----

        Recovery swim at Lifetime. The water quality there makes me appreciate the aquatic center!
        400 swim
        400 pull
        400 swim
        400 pull, no buoy
        100 drill, distance per stroke down, 6-3-6 back. Manuel had me trying to time the kick with the arm during DPS last week and I wanted to give that a whirl with fins to see if that would help.
        = 1700 meters

        Sport
        • Yoga
        • 1h 00m

        slow burn vinyasa


        Last night I debated going to the pool for the optional recovery swim or skipping it.  Obviously I decided to go.  The main factors were (1) new goggles to adjust.  I didn't want to mess with them during masters. (2) Rain in the forecast so the morning walk was questionable at best.

        Regarding the goggles, I've been using Aqua Sphere Kaiman Ladies (does "lady" equal size small?) but I wanted to try the Aqua Sphere K-180s so I got one of each.  Today I tried the K-180s.  My cheek bones feel a little bit puffy from pollen overload but I think that they might be good?  We'll see.

        Sunday - April 6

        Bike
        • 1h 04m 55s
        • 17.97 miles
        • 16.61 Mi/hr

        1010 to Lake Wheeler and back

        Breezy Z1-Z2 ride before the run. Both yesterday and today my eyes teared and my nose ran throughout the ride. Pollen overload.

        Slow/indoor transition

        Run
        • 54m
        • 6.01 miles
        • 08m 59s /Mi

        Haddon Hall

        Run after the ride including 2x1 mile @ 1/2 marathon pace with 1/2 mile between mid run.

        Saturday - April 5

        Bike
        • 2h 30m 07s
        • 43.06 miles
        • 17.21 Mi/hr

        Beaver Creek-Carpenter Firestation

        Another windy spring day! I took Old 1 to Beaver Creek then continue past Martha's Chapel to the Lystra gas station and decided that I really need to get out of the headwind (I had been considering going up to Mt. Carmel Church), went back to Martha's Chapel and continue to Green Level but went the long way on Carpenter Firestation. Overall, I enjoyed the ride. Other riders were saying blah blah blah The Wind blah blah at Wilsonville so it wasn't just me!

        jmkizer's Training Log


         April 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   
         

        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

        • September's totals
        • August's totals
        • 2014 totals
        • 2013 totals