Three Wishes

Apex,NC 
Today
Sunny High 72FLow 54F
  • Temp: 61F
  • Hum: 59%
  • W: 4mph SSW
SUNDAY
Sunny
High 73F
Low 47F
MONDAY
Sunny
High 73F
Low 55F
TUESDAY
Sunny
High 79F
Low 59F
WEDNESDAY
Sunny
High 78F
Low 52F

Thursday - April 17

Swim
  • 1h 08m 54s
  • 2700.00 yards
  • -----

200 free
100 kick
200 free
100 kick
4 x 100 build
-
300 pull
300 moderate
300 hard/easy by 50
300 moderate
3 x 100 descending
-
200 c/d (pull, no paddles)
= 2700 yards (SCY)

Sport
  • Stretching
  • 10m

stretch/planks/push ups


Emma needs hugs

Emma needs hugs!

Wednesday - April 16

Bike
  • 1h 40m 36s
  • 31.03 miles
  • 18.51 Mi/hr

OMV - Bartley Holloman Breakaway

Nice group today! Fun ride!


√ Ride tonight!

Still no race report.  I'm a slacker.  Also, the whole w-o-r-k thing is interfering with my blogging.

Tuesday - April 15

Swim
  • 1h 11m 13s
  • 275.00 yards
  • -----

450 w/u
300 pull
200 drill (catch up, finger tip drag, fist, 6-3-6)
100 kick
---
3 times through @ 20 with 1 minute between rounds, use buoy round 2
- 100 easy
- 100 build to tempo
- 100 build to fast
- 100 fast
---
250 pull as 200 moderate, 50 fast
250 pull as 150 moderate, 100 easy
= 2750 yards

Sport
  • Stretching
  • 10m

stretch/planks/push ups

    Monday - April 14

    Swim
    • 46m 33s
    • 1859.14 yards
    • -----

    Easy/moderate recovery swim at Lifetime
    200 w/u
    400 pull
    450 swim
    450 pull
    200 c/d
    = 1700 meters

    Sport
    • Yoga
    • 1h 00m

    Slow burn vinyasa


    I'm in this video of the start of yesterday's race -- top right corner, 19 seconds in.

    Race start as taken by WRAL.  The starting line is in the top right. 24 corals of runners waiting to start wrap around the block. 12,500 runners were registered.


    I'm still working on my race report.

    As you may have heard, two people died during the half marathon yesterday.  Here are a few quick links to the local news coverage if you are interested:

    Sunday - April 13

    Run
    • 1h 56m 40s
    • 13.10 miles
    • 08m 54s /Mi

    RnR half

    Saturday - April 12

    Sport #1
    • Stretching
    • 20m

    Stretch and roll

    Sport #2
    • Walking
    • 56m 03s

    Walk with Emma. We headed downtown and took the longer way back. It was something over over 3.5 miles. Beautiful day!


    I went to the race expo and checked in after work last night.  Kevin decided that he'll go to the race with me rather than meeting me there since the road closures for the race would make it problematic.  I've been on pollen overload much of this week but I think that I'm getting it under control now.

    Today is a rest day. I plan to take Emma for a walk and do some stretching and foam rolling. 

    Race swag

    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

      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

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