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View albumA Running Season!
August 15
August 14
- 40m
- 400.00 yards
- -----
TI Drills.
- 13m 22s
- 500.00 yards
- 02m 40s /100 yards
- 1h 00m
- 12.80 miles
- 12.80 Mi/hr
Per plan RPE 4..also did am few RPE 5s. Nig/small ring clternating difficulties and RPMs.
August 13
- 1h 15m
- -----
- -----
As per plan:
WU: Spinning 80 RPM
Main was RPE 3-4 (Big ring and Small ring altrernating keeping ROPE at 3-4)
Every 4 x 1min sets every 15 minutes after a drink of water, power up hill RPE6-7 standing from saddle for 1 minute. Recover 1 minute then back to RPE 3-4.
CD: last 5 minutes easy spinning 80 plus RPM.
My cyclocomputer has been acting up for weeks now. The cadence works but the distance comes and goes. I have tried repositioning the sensor and magnet and they are perfect but for some odd reason, the reading comes and goes. It will read for 4 miles then go to zero again. Both sensors are tightly rigged and there is no reason why it isn't reading. Frustrating not to know how many miles I go when on the trainer. At the WO&D trail not as much as there are mile markers everywhere it's when I'm on the streets and the trainer. May have to shop for another one but this is getting to be expensive cahnging cyclocomputers every month it seems....
The training plan for today does not show a picture of a swimmer to remind me I need to swim today however, the comment section of the plan had it so I will paste it here to remind myself!
Swim: Race-specific
wu: 2 x 75, last 25 in each is backstroke.
main: 2 x 600, first at RPE 4, second at RPE 8
cd: 150 easy
Swim will be moved to tomorrow. Late again from work! :(
August 12
- 1h 33m
- 8.00 miles
- 11m 37s /Mi
Great RPE 3 run today! Last night I had one too many glasses of wine while watching the concert but also made sure I took in a lot of water. My count was 1 bottle of wnie, may have been 1 and a half and 5 16oz watr bottle and ate a lt of fruit and vegies and only 1 piece of fride chicken so that definitely helpped. Now the run this morning was awesome at the tow path! The weather was perfect and I wanted to keep it at 12:30 pace but I still do not know that feeling well so now that I look at the total time, what felt like 12:30 pace was infact 11:30 pace but I'm sure there were times I went faster and slower. I never look at myu watch when I hit each mile. I only check it when I'm done and have the alrm tell me when to drink and so that 15 minute alarm also helps me know how much more time I have to run given the running time of then plan which today was 1:30 but did 1:33 to complete 8 miles. I felt I could do another 8 at that pace so that was really good for my level since I was not even breathing hard.
BTW: Hydration was also good! I took 16 OZ of Power Zero and averaged drinking every 15 minutes which is when my alarm sounds and which in fact is usually the amount it of time it takes before I start feeling that I need a drink. I managed to do this the entire 93 minutes without shot blocks or carbs so was able to use the fat stored in my body at least for training because come race day, carbs will be my friend! Right now, I can use some more weight loss....
August 11
- Basketball
- 30m
- Soccer
- 30m
August 10
- 30m
- -----
- -----
Just did TI drills prior to the 500 yard swim.
- 13m
- 500.00 yards
- 02m 36s /100 yards
After TI Drills and this was without pushing off the wall so felt good relaxed swim.
Okay, took two tylenols and one aspirin and also forced fluids before I went to bed at 8:00 PM last night and woke up at about 2 AM, took my temp and it was 99 degrees so went back to bed. Woke up at 4:00AM which is my usual wake up time, joint feel much better now and temp is 98.6 degrees. I am on leave today and I am wondering now if I should rest one more day or give it a go at the pool just doing TI drills instead of scheduled bike and run since I can move the bike and run to Saturday instead....we'll see...
Update: Feel better today but will just swim and rest until Sunday and see how I feel for the long run. I feel great but better to rest. Temp never came back up and joint pains are 90% gone. Whatever it was remains weird as I've treated a lot of Marines in my life as a Navy Corpsman and never came across one that said he / she has painful joints with fever no cold or cough and suddenly the next day felt 80% better after just OTC drugs....I'll have to watch this closely if it happens again because this same time yesterday was hellish cause I felt really sick....I won't push it and quite frankly I think the swim helpped today. It wasn't an all out swim....mostly TI slow drills only and then decided to just do a short 500 yards without pushing off the wall which I never do anyway in order to get an accurate time I would get in OWS. Had 2 hard bolied eggs and banana an hour before the swim and for lucnh had a greek sald without feta cheese and one slice of 100% whole grain sugarless bread and a serving bowl of cantelope mixed with honey dew. Now just relaxing watching the Olympics and trying not to stare at my son's cheetos!
August 9
- 1h 08m 15s
- 6.00 miles
- 11m 22s /Mi
When I woke uop this morning all my joints were hurting especially my knees. Also was not motivated to do anything but I still suited up at 5:30AM, drove to New Design by West View Center and ran at New Design 2 mile loop with mild elevations at RPE 3-4 as per training plan. My left hamstring started with an anoying deep pain even if I was just averaging 11:22 minute pace. Afte the run also felt tired. Right now I really feeltired and sort of worried cause even the book I have on recovery states the symptoms I am having that means I need extra rest but I cant' sacrifice too much of my training....so I will either slow down but noe stop or cancell training unless I'm really out of it like yesterday was just a pain to even think of doing anything though I will say work was extrat stressful than it normally was and I went home hungry...don't even think I drank enough water yesterday I was so busy...
%H20 befor the run today: 54.4%
%H2O post run: 55.9%
Post Run:
Weight 167
BF: 23.0
UPDATE: 7:20PM - I worked from home today and at about 2PM had to lay down as I had a throbbing head ache and joints are still hurting. Finally took the thermometer as I felt a bit hot but I usually get like that after running and it's been hours since I ran this morning...wala! I have 100%F temp. At least now I know why I was feeling funky and why all cyclinders were not firing! Training is off tonight and will play it be ear tomorrow depending on temp!
- Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 2
NAVYVET2005's Training Log
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August 2012 
Volume
Actual vs Planned
Upcoming races
- Baltimore 10 Miler (Run)6/15/2013 Baltimore, Maryland
- Baltimore Half-Marathon (Run)10/12/2013 Baltimore, Maryland
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At the WO&D trail as per the plan: RPE 5-6 Nice weather, no rain, no heat!