Lost in Transition

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Albuquerque,NM 
Today
Sunny High 74FLow 54F
  • Temp: 66F
  • Hum: 19%
  • W: 24mph WNW
MONDAY
Sunny
High 73F
Low 55F
TUESDAY
Sunny
High 74F
Low 50F
WEDNESDAY
Sunny
High 75F
Low 52F
THURSDAY
Partly Cloudy
High 73F
Low 56F

August 18

Bike #1
  • 18m
  • 4.00 miles
  • 13.33 Mi/hr

commute to pool and home

Bike #2
  • 6h 00m
  • 103.00 miles
  • 17.17 Mi/hr

Took it easy. going out seemed really slow into the wind. 13- 15 mph. Apparently coming back was significantly faster to up the average to 17.

felt pretty good. Nutrition lapsed a bit perhaps in the last 20 miles or so.

Good long ride.

Swim
  • 51m
  • 2700.00 yards
  • 01m 53s /100 yards

2x200 wu
4x50 drill
1x2000
1x100 cd

Went easy, and it was pretty easy till the last 200, and that was probably mental. I knew it was the last 200 and was just ready to be done. Picked up the pace for one 25. Ha! not so much in the tank.

Still my 200's were very consistant at about 3.50. Not too bad for easy


 need to get to work this afternoon, but I havent' had my nap yet, and I need it.  Good work out though.  Stopped for a bowl of cereal between the ride and the swim.  Had a little war with myself.  Should I run to the pool or ride bike.  Body did not want to put out the energy to run in the heat to the pool, butt did not want to sit on the seat to ride to the pool.  Butt lost.

I'm almost 1/2 way to Ironman distance.  I usually end up with about 4000 miles on the bike and 600 on the run, and today I'm at 2363 for the bike and 371 for the run.

My run is better now than it's ever been this early in IM training.  Perhaps better than ever.

  • Health data: Hours slept: 5

August 17

Strength
  • 15m

e-cises and foam roller

rest day

  • Health data: Hours slept: 9.5

August 16

Run
  • 1h 03m
  • 6.60 miles
  • 09m 33s /Mi

To pool. After swim two laps of Parcourse then home.

Mostly tempo run, took it a little easier on the last two miles home.
Thrilled with the time and pace.

Swim
  • 49m
  • 2300.00 yards
  • 02m 07s /100 yards

Swam beside a couple of the masters swimmers. Got a couple of technique tips. Kick more.
2x200 wu
8x50 drill on 10 sec
100,200,300,400,500 on 30 sec
200 cd

Strength
  • 18m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    5
    5
  • ABS - Bicycles
    1
    10
    10
    5
    5
  • ABS - Crunches
    1
    60
    60
    5
    5
  • ABS - Crunches, Reverse
    1
    20
    20
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    1
    1
    70
    70
  • CORE - Reverse HyperExtension (FB)
    2
    1
    1
    15
    15
  • CORE - Side Planks
    3
    10
    70
    0
    0
  • CORE - Superman
    2
    20
    20
    10
    10
  • CORE - Superman (FB)
    2
    15
    15
    0
    0

  • Health data: Hours slept: 6

August 15

Run
  • 10m
  • 1.00 miles
  • 10m /Mi

Around the block to warm up for lifting, and get a little more road time for my feet and legs.

Bike
  • 2h 00m
  • 22.00 miles
  • 11.00 Mi/hr

My son joined us for the group ride. It was hot. He dropped a waterbottle on the way out of town. He was in the back of the pack, and I didn't see it happen. He sprinted to catch the group, and ended up pooped out. We stopped several times to let him cool off. think he was not in the shape he thought he was. I'm glad he came, and glad I spent the time with him. He seemed to enjoy it, and plans to come again.

Uber easy ride for me. Perhaps a good thing after lifting this morning.

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Back extensions
    2
    30
    30
    0
    0
  • BACK - Pullups - Medium Grip, Supinated
    4
    6
    20
    0
    190
  • BACK - Seated row
    4
    6
    20
    130
    190
  • BICEPS - DB Curls Alternating
    4
    3
    20
    15
    30
  • CHEST - Flat Bench - Machine
    4
    8
    20
    70
    100
  • CORE - Side Planks
    2
    70
    80
    0
    0
  • LEGS - Calf raise single leg standing
    4
    6
    20
    15
    40
  • LEGS - Hamstring Curls (Cable)
    4
    5
    20
    50
    90
  • LEGS - Leg Extensions
    4
    8
    20
    100
    170
  • LEGS - Single Leg DB Squats
    4
    6
    20
    15
    40
  • LEGS - Single leg raise front
    3
    20
    20
    10
    10
  • SHOULDERS - 1-Legged DB Side Raises
    3
    10
    15
    4
    20
  • TRICEPS - Pulley pushdown
    2
    10
    20
    70
    90

Squats - split - last two sets

Don't compromise, even if it hurts to be yourself. - Toby Keith

You are the only one who can be you.  I want to remember that.  And God can use someone like you.  I like that thought.  He created me just as I am, and so I must be what he needs for whatever I'm supposed to be doing here.

Group ride tonight.

very busy, very behind.

need to see if the jersey company can 'pull a rabbit out of the hat' and get us some custom jerseys made in time for our September event.

Received a call from a company looking for a consultant.  I'm so busy now, but I could help them.  At the same time I probably have too much on my table anyway.

Working on tweaking the 12 week 1/2 to full IM workout plan.  I need more and longer runs, and I want to incorporate the various long rides I've got planned.  Also I love to do longer rides and I need to include them.  I like the basic structure, it's just that I'm a bit more fit (except for swimming) than the plan anticipates, and I've found that to run successfully I need to run longer and more often.  Also need to reduce the taper.

  • Health data: Hours slept: 7.5

August 14

Run
  • 1h 17m 30s
  • 8.00 miles
  • 09m 41s /Mi

To pool, 19.30 for 2 mi
Home including 4 miles at parcourse 58 min. Going over to the pool was tough, legs did not want to go, although my time is within what I want at this point. sub 10 min.

I'm very excited that I ran 8 miles without too much difficulty and all at sub 10 min pace this morning.

Tried a protein brownie thing for nutrition during the run. a small bite or two every 1/2 mile or so. Worked well, and was yummy.

Progress is being made on the run!

Swim
  • 39m
  • 2100.00 yards
  • 01m 51s /100 yards

200 + 150 wu
5x50 drill
5x100 'sprints'
2x100 ebeh
1x600
200 cd

Agreed to meet Katey at the pool at 6:00 thought she stood me up, but at least I was there, so I started warming up. After 200 yds she showed up. after completing warm up and drills, she said she was going to do '100 yd sprints' so I said I'd do them too. I paced myself just a tiny bit faster than her. On the one where she rested I sprinted and was only 8 seconds faster than the ones with her.

This workout went so fast. Having someone to swim with really makes it more fun. Besides she's cute. Great pace booty. :)

6 mile run after.

Bike
  • 15m
  • 3.21 miles
  • 12.84 Mi/hr

commute to work and home

That's the great paradox of living on this earth, that in the midst of great pain, you can have great joy as well. - Kathy Mattea.

Really enjoyed swimming with my young friend Katey.

Trip to the field yesterday was good, and I always enjoy getting out.  Learned some things about looking at drill samples (tiny bits of ground up rock) under the microscope.  Enjoyed the drive 3 hrs each way, and I spent just a tiny bit of time out in the country.  Stopped at the nuclear site - it still intrigues me.

Great work out this morning.  I would never have done sprints without someone else there.  Certainly not 7 x 100.

Need to get some project work finished.  Concentrate Jasha!

Need to prepare for our trip to work on the cabin next week.  Need to call friends.  Need to get paint and scraping supplies.  Need to organize some work to take with me.

I also need to download my workout plan which started yesterday.  I've done the first 5 weeks, and will repeat them with some, maybe 10% increase in volume.  Also I'm making my long run really long every other week or so.  I believe that is what my body needs to be prepared for the marathon at the end.

 

  • Health data: Hours slept: 6.5

August 13

Strength
  • 26m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    1
    20
    20
    130
    130
  • BACK - Incline Row
    1
    20
    20
    100
    100
  • BICEPS - DB Split Curls
    1
    16
    16
    20
    20
  • CHEST - Flat Bench Press
    1
    20
    20
    80
    80
  • CORE - Knee-To-Chest (FB)
    1
    20
    20
    0
    0
  • CORE - Superman
    1
    10
    10
    0
    0
  • LEGS - Hamstring Curls (Cable)
    2
    4
    20
    30
    60
  • LEGS - Leg Extensions
    1
    20
    20
    80
    80
  • LEGS - Single Leg DB Squats
    1
    20
    20
    20
    20
  • LEGS - Standing calf raises
    1
    20
    20
    30
    30
  • SHOULDERS - 1-Legged DB Side Raises
    1
    20
    20
    8
    8
  • TRICEPS - Narrow Grip Bench
    1
    20
    20
    50
    50

Needed to get into the office this morning early, so I just did one circuit. Also interesting how tired some of my muscles were after yesterday's race.

The only easy day was yesterday. - Clint Black

Woke up with lightening, and a bit of rain.  decided 30 min on the bike could be skipped in favor of not getting struck by lightening.

Quick tour through the weight routine.

Today I head out to the rig so see if I can figure out what's going on with the rock we're drilling.  Trying to correlate my data and the oil and gas shows to sand quality.

TODAY, started my 12 week plan.  That means that 12 weeks from Yesterday is IMFL!

  • Health data: Hours slept: 8

August 12

Bike
  • 1h 21m 55s
  • 24.80 miles
  • 19.04 Mi/hr

Came out of water not too out of breath. T1 was good. Mount was good. When we got out to the highway there was a pretty strong head wind. Rode a lot of 14 to 15 mph on the way out.

Climbed the diversion ditch hill well. poor guy behind me was catching me but dropped his chain just as he started up the hill.

My climbing is getting better.

After the turn around there was lots of cross wind, till the diversion ditch. Came down the hill at 24-26, and carried that through the tail wind leg. Easy back into the park, playing leap frog with one of the girls. She passed me, then decided to have a Gu and slowed down, so I had to pass her. She passed me again when I decided to have a gel. but I passed her early in the run.

T2 1:17

Run
  • 1h 06m 30s
  • 6.20 miles
  • 10m 43s /Mi

The dirt road from hell!

It was fine. Actually less hot, I thought, than last year. I was on track for 10 min miles for the first two miles, even though I had the usual dead legs after getting off the bike.

I even had managed to start my watch at the beginning of the run. I just wanted to maintain a 10 min pace. Had I done so I would have hit my goal of just under 3 hours. As the time went on I just could not run any faster. At the turn around I tried to pick it up, and again at one mile out, but simply couldn't get any speed out of my legs.

Suppose I need to go to the track and do some speed work.

Swim
  • 31m 43s
  • 1500.00 yards
  • 02m 07s /100 yards

Water was nice. I got in and swam maybe 100 yards for a warm up. tread water till the start.

I'm not really in shape to swim this distance, but it was ok. Sighting on the way out was good. On the way back the sun in right in your eyes, and I stopped several times to figure out where I was.

All the Oly people were in a single wave. Made it a little crowded at first but after ! 400 yards it had thinned out. I enjoy swimming outside in the early morning.

1:15 T1. - reasonable.

final time 3:03.  Only 3 min over my goal, and I got 1st in AG.   I ran it pretty well.  Need to train the swim more consistently, and do some speed work for my run.  Enjoyed the day, and especially enjoyed having four friends there racing.

  • Health data: Hours slept: 3
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jashac's Training Log


 August 2012 
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19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals