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View albumLost in Transition
May 27
May 26
- 6h 14m
- 100.40 miles
- 16.11 Mi/hr
Chemical loop to end of 1788, back to 1787 to Wilsons Corners and home.
Started early. Winds were not a brutal as last week. Able to ride 14-16 mph into them. At 9:00 the winds picked up into the 20-30mph range. now riding 10-11 mph into the wind. Cross winds were tricky, and fast highway traffic made things a bit scarey at times.
Almost skipped Wilsons corner, but decided to refill drink bottles. Really glad I did, I was kind of bonky when I got off the bike. Staggered a bit. Quick purchase of gator aide, refilled bottles, pit stop, and opened a Cliff bar. The next segment was with the wind so I mounted up and rode easy (at 25-28 mph) and ate and drank.
At 85 miles I was pretty much done. David Ramsey caught me and we rode the rest of the way in. I rode harder because he was there, but it was easy to go with someone. (not drafting, just riding and visiting)
Two good things happened on this ride. at ~ 5:30, still dark a trouper passed me. after he was past he flicked on his lights for a second - just to say hi I suppose. Second thing, just before the last stop sign, way out in the boonies on 1788, a pickup passed me. he stopped at the stop sign and waited and waited. I finally came up behind him and decided to go around. His window was open and I was going to say hi, and he asked, "do you have enough water sir?" Now that's nice.
- 17m
- 1.53 miles
- 11m 06s /Mi
t1: 5:51
Decided to just run in my cycling kit. Vff's
too hot, sweaty and tired to change.
my legs and feet did not want to run. at. all.
But I got a little brick in.
- 15m
stretching after run.
It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all. J.K. Rowling
I don't like aphids.
I don't like weeds.
The weeds in my garden have gotten really tall. But today I noticed the flower heads are all covered with aphids. I don't know who to root for.
- Health data: Hours slept: 4
May 25
- 18m
- 1000.00 yards
- 01m 48s /100 yards
Brr, the water feels cold when you've been running in the 90 degree heat.
200 wu
4x50 drill, including the side drill thing which I've never done. It went well. surprisingly the left breathing side was better than the right.
1x200
4x100 including two 100's of mixed strokes.
Shoulder hurt, after the first 50 but I gradually figured out if I recover my arm slowly on that side it doesn't hurt much. The pull does not hurt unless I do something weird.
- 12m
- 1.28 miles
- 09m 22s /Mi
Jumped up from my desk at 11:55, by 12:00 I was on the road to the pool. Quick little run in VFF's to pool. T1 2:09
Coming out of the pool I ran pretty fast for ~ quarter mile then had to back off. Running felt good. Hot out though. I like running out of the pool.
- 15m
- 2.78 miles
- 11.12 Mi/hr
to Stadium to run and back
- 20m
- 2.00 miles
- 10m /Mi
with the new tri group. 1st work out.
spent an hour, but only ran something like 2 miles.
warm up mile
400 yds of sprints.
bleachers
I quit early on the bleachers. I need to do more of that but long bike tomorrow.
3/4 mile run/cool down.
enjoyed the group
You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do. - Eleanore Roosevelt
Plan tonight: ride the mtn bike over to stadium and run with the new tri group.
This week's plan is incredibly short on distance. I need to check to see that I've got it ending at the 1/2 IM. It seems too early to be tapering this much. I plan to ride long tomorrow anyway. And next weekend is the 24 hours in the Canyon. My target distance for the race is 200 miles. Last year at this time it would have definitely been doable. I've not even done 100 in training yet.
- Health data: Hours slept: 8
May 24
- 15m
- 3.00 miles
- 12.00 Mi/hr
mtn bike commute to work and home
- 20m
e-cises and a bit of leg work
couldn't sleep last night, bug bite bugging me. Got up and took 1/2 a benedril. Those things knock me out. Woke up at 9:00 the fell right back asleep, not getting up till 10:00 - too late to make it to Yoga at 9:00. Arg! that's not the way I had it planned. Got some good work done though, and my son came in and helped for four hours.
tonight: grocery shopping. it's an exciting life. I'm blessed though to be able to go to the grocery store and buy lots of healthy nutritious food.
Tuesday evening when the piano tuner was here, I took the time to put my new cleats on. I also shaved that rubber toe thing off my bike shoes. Clipping in last night was perfect every time. that toe rubber thing was getting in the way, and now it's gone. much better.
- Health data: Hours slept: 11
May 23
- 10m
- 1.00 miles
- 10m /Mi
just a warm up run around the long block. VFF's
- 1h 32m
- 25.00 miles
- 16.30 Mi/hr
20 mph winds. 103 degrees at ride off. rode with some of the tri group, and David. 6 to 7 of us and the draft going out at 12-13 mph was a good thing. coming back at 24 mph with no draft was a better thing. :)
- 21m
- 2.00 miles
- 10m 30s /Mi
Brick run with Katy. Slowed the pace for Preston, but he dropped. we stayed a bit slower. It was hot. Katy was not feeling speedy today. walked a bit too. Time estameted, we forgot to look at clock when we started.
- 19m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Advanced Obliques1101033
- ABS - Bicycles1101033
- ABS - Crunches2206057
- CORE - Elbow Bridge (FB)1808000
- CORE - Reverse HyperExtension (FB)2101500
- CORE - Side Planks3107000
- CORE - Superman2202055
- CORE - Superman (FB)2202000
- Health data: Hours slept: 7
May 22
- 27m
- 2.90 miles
- 09m 18s /Mi
Some days are diamonds, some days are stones. I don't suppose we can expect to have every run feel just good. Today was a stone. lots of walking in the first few blocks. my body just didn't want to go. After about a 1/2 mile things started feeling better. almost a tempo run with two 1/2 block pick ups, later in the run two 1/4 block pickups. Kept the pace till the end. Amazing, a sub 10 min pace even starting so slow. Now, to train to do that for 26 miles.
- Yoga
- 1h 00m
Vinyasa. She was a beast today. Worked up a pretty good sweat. Lots of good dynamic stretching. I'm beginning to learn her moves. Still, she moves very quickly from one position to another. I would not even call them poses.
FIVE RULES TO REMEMBER IN LIFE
1. Money can not buy happiness, but it's more comfortable to cry in a Corvette than on a bicycle.
2. Forgive your enemy, but remember the asshole's name.
3. If you help someone when they're in trouble, they will remember you when they're in trouble again.
4. Many people are alive only because it's illegal to shoot them.
5. Alcohol does not solve any problems, but then neither does milk.
THERE YOU HAVE IT...and remember, life is good.
May 21
- 15m
- 3.00 miles
- 12.00 Mi/hr
mtn bike commute to office and home.
- 15m
e-cises
No matter where you are in this world, God can use someone like you. - Jamie Slocum
I love the tune on this one. Wish I could find it to add to my music collection.
Great weekend.
Rest day today. Don't know why I have such a hard time with rest day. seems like I always really want to go run or ride on rest day. Perhaps I ought to try the rest day on Tuesday rather than Monday. The plan called for an easy ride this morning, but it was a big weekend so I decided not to bike. Only five miles, but significant time in the saddle. I'm working to manage the bike person interface so it does not get too sore. Battling little saddle sores. Think I'm beginning to get a handle on how to manage them. hopefully. Because I've got lots of riding to do this summer - and I'm looking forward to it.
Bike club meeting tonight. Triple booked. Bike club, Yoga, and tri training all at 7:00 Some time you've just got to choose.
- Health data: Hours slept: 7
jashac's Training Log
My friends
May 2012 
Volume
Actual vs Planned
Upcoming races
- Ironman Florida (Triathlon)11/2/2013 Panama City Beach, Florida
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The route plus 2 loops of MC and 1 full parcourse.
6 min wu, then pretty much tempo to MC. Too hard. backed off to an easy pace, then to survival pace. mostly on 3:30 / 30 at the end it was more like 3:00 / 1:00.
The mileage on these runs is always a little bit of guesswork. I do know that the last 1.5 miles (from office to house) was 15 minutes. That's a 10 min pace, and it didn't really feel any faster than my previous pace.
Spent an hour immediately after the run pulling big weeds and working in the garden. Good post run stretching /bending / pulling. perhaps better than formal stretching. After an hour in the hot sun I was done.
Four run bottles of IM perform mixed at 1/3 recommended potency + a gel every 1/2 hour. Seemed to work better than last week's long run. Think I need to mix the perform a bit stronger. It does not taste the same as I remember, but perhaps I've remembered the dosage incorrectly. It has less flavor and tastes much saltier.
Ice bath. then breakfast. -- now I'm off to the office for a while.
warning: TMI Battling a rash from yesterday's bike ride. It seems to be healing faster than the times I've had it before. Trying vitamin A orally. Applied alcahol then antibiotic ointment immediately after ride. little bumps came to heads very quickly, and I've lanced them. That seems to help them heal faster. Still kind of red and rashy looking. Researched 'rash after bike ride.' Lots of things to try. -- got to figure this thing out. Put antibiotic ointment on under chamois butter before ride yesterday. - today vaseline before run - and comando.
Confirmed that the plan I've got loaded is one week too early. Taper should start next week.
Next weekend is th 24 hours in the canyon race. Looking forward to it with some anxiety. my original goal was 200 miles. That seems kind of optimistic given yesterday's 100 mile ride. Working on a strategy. Perhaps 50 miles then rest. Repeat. Also it's less likely to be windy. will be hotter. Ride all night. should probably be able to draft behind some of my normal riding buddies. a bunch are going.