Find out what I can do

Midland,TX 
Today
Sunny High 95FLow 77F
  • Temp: 93F
  • Hum: 32%
  • W: 14mph S
THURSDAY
Sunny
High 94F
Low 77F
FRIDAY
Sunny
High 95F
Low 76F
SATURDAY
Sunny
High 93F
Low 77F
SUNDAY
Sunny
High 97F
Low 78F

Monday - October 14

Bike
  • 1h 14m
  • 18.20 miles
  • 14.76 Mi/hr

Late start, got sidetracked doing stuff around the house, then bike had a flat. I'd rather change it in the house warm, no wind, pump. But still, that's one a ride since I got the new tires.

Supposed to be a LT training ride. Going out is uphill. I discovered after my 'warm up' where it just starts to get a little steeper, that I've been doing a LT workout every ride. Anyway I pushed hard on each uphill and spun out on the down hills. - good workout. Legs felt bad starting out, but after the first big climb they started feeling pretty strong.

1400 ft climbing. Traffic is much heavier at 8:00 than at 6:00. I've got to reclaim my IM dicipline and get up at 4:30 and to bed at 8:30. Unfortunately they're calling for rain on Wed - my next ride. I suppose summer is over here.

Max speed 31.4 - Lots of stop lights this morning. Was ok, fits right in with the LT training.

Run
  • 15m
  • 1.44 miles
  • 10m 25s /Mi

Little brick run. Good news, legs didn't feel so awful as they did on Sunday after the bike. Pretty much ran the whole thing. Two very short walk breaks, calves were getting real tight at about one mile. Did one strides at about 1/2 mile. short walk, then speed picked up from 11m/m to 10m/m

Cowboy wisdom:  Don't squat with your spurs on.

Don't never interfere with something that ain't botherin' you none.

Timing has a lot to do with the outcome of a rain dance.

Real pleased with workout today.  Legs felt good on the bike, and after 1/2 mile felt pretty good on run.

I stopped at Whole Foods to see if the massage person was there yesterday. Got an awesome 20 min on my calves, and an appointment for this Wednesday at her office.  She's a cyclist - was excited to have an athlete to work on.  I'm excited to get a massage this week.  She was pretty good - a little intense, but I wonder why her schedule is totally open.

Lots of progress on the house yesterday - desk cleaned off, most of two file drawers gone through and emptied.  Going fast on this is hard, but I'm out of time.  Neighbors came over last night and took away some stuff, and ooh'd and ahh'd over the bathrooms.  I may have found someone to do the the utility room floor.

Not counting days yet, but it's less than three weeks till IMFL. 

Sunday - October 13

Strength
  • 15m

Active all day moving boxes and stuff around the house. Cleaning out files .
now checking this logging device to see if I can access stuff with one click as advertized.

Be able to be alone.  Lose not the advantage of solitude, and the society of thyself. - Thomas Browne

Ok, so they've changed the dialog box again?  -- not so bad

I've spent plenty of time alone this summer.  More than usual.  I'm thankful for my new friends here is Albuquerque.  Mindi especially has invited me to several events, and pretty much kept me from being a total hermit.  And her friend Tim rode with me several times.  Because I was constantly planning to leave soon I didn't spend time searching out riding friends.  I did go to a couple of group rides that didn't pan out.  I'm ok by myself, but enough is enough.  And too much is not healthy.  Ski season coming, and I'm looking forward to spending time with ski friends and my kids.

Yesterday's ride was interesting.  I got to ride under the hot air balloons just after they had launched.  More than 100 in the sky at the Albuquerque International Balloon Fiesta.  Pretty cool.  Traffic - not quite as cool, but I made it through ok.  It really wasn't too bad, just a bit scarey.

Cleaned off my dad's desk top this morning.  This afternoon I've got to get through the file cabinet.  On Tuesday the carpet removal guys come and I want them to move all the furniture out to the carport.  I wonder what I'll do with the (probably broken) piano. 

Time for going through stuff and being reflective is over.  I love it here, but it's time for me to move on.  I have an interesting mood today.  I feel really good because of the mammoth work out yesterday. Well, except for a calf that is trying to cramp a bit.  But at the same time I'm sad.  Going through this stuff - all these boxes of papers and preparing to actually leave makes me sad. 

This afternoon I'm going to invite the good neighbors over to see if there's anything they want of all this stuff that neither my sister nor I can take.  Still struggling a bit with how to get it all out in time, and the stuff moved that has to move - all in time with a trip to Florida for IMFL.

Rest day today.  That seems like a good idea after a 9 hour workout yesterday.  Besides I've got enough to do at my Dad's house to fill several days.

  • Health data: Hours slept: 9

Saturday - October 12

Bike
  • 6h 15m
  • 90.40 miles
  • 14.46 Mi/hr

Elapsed time: 6:50 Climbing 4800 ft. One flat, 10 min, one quick stop at the convenience store - 6 min, and every frikking red light on the last leg into town. Every one! It was quite chilly at 36 degrees when I started. My feet finally thawed out after three hours and the last big toe after 3 and a half.

Tried to keep it easy, but the climb to Placitas and the climb back up tramway are just too steep to spin easy. Overall a tougher ride than was called for and than I probably should have done. I did a little extra to try to make up for the flat and convenience store time. Felt pretty good coming off of the bike, but there were a couple of times I got behind a bit in nutrition. Ate a Cliff Bar at about 50 miles - the usual perpetuem and gels. Tried one Gu and it seemed to go down fine and not cause any problems.

Oh, and a strong wind in my face going out, started at 5-10 ended up before the turn around at 15 - 20. And when I get back to town? Right, shifted out of the South and now in my face for the last leg. This was a trying ride.

Run #1
  • 24m
  • 1.95 miles
  • 12m 18s /Mi

T1 12.50 . AND overcooking the bike showed on the run. I haven't been doing that many bricks either and this was ugly. I planned to run about 4-5 miles ending at the pool, but because I was running late, and I felt that the swim was a key workout, I went pretty much straight to the pool. Never got my legs really to cooperate.

On the plus side, I tried the run/walk alert feature of the Garmin, and it works like a charm.

Swim
  • 1h 31m
  • 4483.81 yards
  • 02m 02s /100 yards

T2 4.05
2500M continuous. Found my swim forever pace - It's slow but at least I found it.
Got out for 2 min to get a gel and some Gatorade. I was starting to get a headache.
1500 continuous
100 cool down and some other strokes. Ran out of time. They kicked us out at 4:00. But at least I got 4100 M

Run #2
  • 24m
  • 1.89 miles
  • 12m 41s /Mi

T3: 6.45 Slow but that felt much better. Pretty pooped out at the end. Walked a while and took two gels before starting run. Running pace 10.10 - 11. Run/walk 4/1


Always remember you're unique, just like everyone else.

One man practicing sportsmanship is better than a hundred teaching it.

9 hour work out today.  Look out Florida here I come, ready or not.  But not as ready as in past years.  I'm really hoping the flat ride and the low altitude will help my slow, slow, slow self.  Not sure what to make of today's run.  I suppose I should do a brick run after each ride from now till the race.

The sun was shining through high windows in the pool area and hitting the bottom of the pool.  The patterns reminded me of the sun shining on the white sand in Florida.

Friday - October 11

Run
  • 24m
  • 1.64 miles
  • 14m 38s /Mi

Short walk twice around the park. Rest day today. Training for the walk parts of the marathon. Leaves are turning and the maples are bright red, cottonwood trees are showing yellow in the tops. It's just gorgeous.

34 degrees this morning in Albuquerque. Pretty chilly.


The great thing about getting older is that you don't loose all the other ages you've been. - Madeleine L'Engle

Isn't this true, and what an inspiration and a comfort.  I see young couples just starting with kids, and remember just what that was like for me.  I've had a life filled with wonderful experiences. 

Getting more and more excited about IMFL.  I haven't heard from my condo lady.  Soon I should contact her.  I don't want to jump the gun, but confirming all the arrangements now is probably a good idea.  I'm picturing the race during every workout now.  It's especially fun in the pool, because I love the white sands and salt water of the IMFL swim.  Watched YouTube videos again last night.  I'm getting pretty psyched. 

I read part of the Athlete's guide last night.  They've changed the nutrition they're offering on course this year.  They've gone from PowerBar gels to Gu.  Suppose I've got to find some and see how it works in training.  It's almost too late.  I'm already planning to carry my fluids and supplement with water from the aide stations.  That Perform they serve just doesn't agree with my system.

Thursday - October 10

Run
  • 1h 24m
  • 7.44 miles
  • 11m 17s /Mi

6 mile loop to pool then home. Nothing to write home about. Caught a young lady and ran with her about 10 minutes and chatted until our paths diverged. Nice diversion, having someone to visit with.

Swim
  • 46m
  • 2515.31 yards
  • 01m 50s /100 yards

Pretty slow today, but I stuck it out for an hour in the water. I'm just not feeling very comfortable in the water these days. I've got to learn how to take it easier.

300
400
700 every other 100 was stroke/crawl/stroke/crawl. Used either breast or back.
2x200
100
2x200 with cool down.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    0
    0
  • ABS - Bicycles
    1
    10
    10
    0
    0
  • ABS - Crunches
    1
    60
    60
    0
    0
  • ABS - Crunches, Reverse
    1
    20
    20
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    1
    1
    70
    70
  • CORE - Pushups (FB)
    1
    25
    25
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    1
    1
    15
    15
  • CORE - Side Planks
    2
    10
    70
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    2
    15
    15
    0
    0

Myrtl exercises and 1 core after run


If you are depressed, you are living in the past.  If you are anxious, you are living in the future.  If you are at peace, you are living in the present. - Lao Tzu

It appears that I am living in the past - or at least having a hard time letting go of the past.  There's got to be some intermediate place, where the past is a pleasant memory and place to think about, and does not occupy much of today.  I'm just kind of sad the last few days.  Letting go of this house I grew up in, and letting go of my childhood is a process I suppose.  Perhaps I need to find some excitement in my present day.  Time for a puppy or a girlfriend maybe?

Time for me to move on.

Wednesday - October 9

Bike
  • 1h 11m
  • 17.30 miles
  • 14.62 Mi/hr

Elevation gain 1000 ft. 7 min warm up, then 3x 30 second sprints, easy in between. then 4x60 second sprints (as best I could do given the trail and traffic and route). After that I sprinted in a big gear off of each stop light for the next few. Then I rode easy out to the turn around. Got to see the balloons in the sky. International balloon fiesta is here and there must have been at least 100. On Sunday they launched 500. Pretty impressive.

Good ride. Dressed ok for 53 degrees. I do love riding my bike. This is the first time I've really done a workout with the sprints in it. Pretty easy here because the first 20 minutes is directly up hill. Usually at 8 - 10 mph.


Use your head!  It's the little things that count. 

We should not hesitate to express our appreciation for people, things and events. - Ernest Holmes

Great ride.  Good progress on the house this morning.  Also had a one hour WebEx meeting.  The internet  can sure be useful.  Cleaning lots of stuff out.  My sister left last night with everything that she decided she could fit in their truck, and is not coming back.  So at this point it's up to me, and I don't need to be saving anything for her next visit.  She was unable to take a foot locker that she wanted.  I'm going to take it to Ruidoso for her to pick up next time she comes to visit.  Gradually adding things to it that she might want, or said she wanted but they didn't have room for.  The lady who's been helping me clean said they were going to miss me when I was gone.  I was surprised, but thanked her.

I've decided to skip one trip to Midland that I was planning before IMFL.  I'll try to get the house done, then go to Midland, then pretty much directly to Florida.  Hope that works out.  Talked to my bike shop today to make sure I could borrow the bike suitcase to carry my bike in.  That's arranged.

Tuesday - October 8

Run #1
  • 40m
  • 3.64 miles
  • 10m 59s /Mi

Run to pool. just before the Jr high, 3x30 sec building to sprint. At the Jr High track3x220 @ z3, 1x440 at z3 with easy jog 220 between.

Ok, all that wonderfulness I felt the other day. just not there today, although starting out the run did feel pretty good.

Swim
  • 38m
  • 1913.82 yards
  • 01m 59s /100 yards

lats sore from pull ups yesterday, and not a ton of energy. Finally gave up at 45 min total time and 1750 M
200 easy wu
5x50 drill
6x200
100 cd

Run #2
  • 21m
  • 1.68 miles
  • 12m 30s /Mi

Easy run back home. walked the last few blocks visiting with a neighbor.

Do you have the patience to wait till your mud settles and the water is clear?  Can you remain unmoving till the right action arises by itself? - Lao Tzu

I'd have to say not very well today.  I feel like I need to push forward and make this move happen.  Sacrificing work today to work-out massage, and clean out house.  Work again tomorrow, although I feel guilty.  And I'm still doing month end accounting, not real work.  On the plus side, my sister is leaving tomorrow morning, so my schedule will be my own.  What will I do with it?

 

Pretty little white butterflies all around outside playing on the flowering plants.

jashac's Training Log


 October 2013 
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27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

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