Find out what I can do

Midland,TX 
Today
Sunny High 98FLow 76F
  • Temp: 92F
  • Hum: 29%
  • W: 9mph SSE
SATURDAY
Sunny
High 98F
Low 81F
SUNDAY
Sunny
High 99F
Low 78F
MONDAY
Sunny
High 98F
Low 75F
TUESDAY
Sunny
High 97F
Low 75F

Saturday - October 5

Swim
  • 1h 16m
  • 4483.81 yards
  • 01m 41s /100 yards

Determined to do the whole set, but ended up skipping the last 500. Just not interested any more, and feet were starting to get cramps again.
200 wu
4x50 drill
7 x 500 on 15 to 20 seconds rest
200 assorted strokes. Feet cramping.

Getting in the water before some other big exercise sure makes a difference.

Bike
  • 2h 50m
  • 41.50 miles
  • 14.65 Mi/hr

2081 feet of climbing. I forgot to take into account the tire changing time when I turned around. Also riding up the long uphill took less time than I thought it would. Either I'm getting stronger, or it was the tail wind. I'm sure it was me. Couldn't have been the 15- 20 mph tail wind. :)

Lovely afternoon, quite cool but sunny and ever so clear. The mountains looked like you could reach out and touch them, as did the hills on the far side of the valley. I rode up then back down the Rio Grande River valley. There are ancient cottonwood trees down there and the sun was catching the leaves and just sparkling as they shimmered in the wind. Leaves are just starting to turn and the colors made a lovely highlight in the tree tops. What a great way to spend an afternoon.

I felt pretty pooped heading out. Made myself an egg and a 1/2 bowl of cereal before the swim, had a 1/2 Cliff bar before the bike. Other than that I used race day nutrition on the bike, - Perpetuem and Gels on the 45 min or more often as I wanted. Ate the rest of the cliff bar at turn around. had an extra gel just before starting up the long hill. I felt better as time progressed. -- The swim really took it out of me, but I recovered pretty well on the bike. Perhaps I'm still tired from yesterday's run.

Always thinking about race day now.

Men are men before they are lawyers or physicians or manufacturers; and if you make them capable and sensible men they will make themselves capable and sensible lawyers and physicians. - John Stuart Mill, on the training of men.

It's in the 30's this morning but nice, so I decided to wait to  ride till it warms up a little.  Perhaps I'll do the swim first then go ride.  Supposed to be a 4500 yard swim.  Perhaps if I go over fresh. Still longer sets are hard in the warm pool. Think I'll go for wu,  then 4x1000.

I got through another box of papers last night.  There were some interesting articles from 1955 about the anniversary of the Trinity nuclear test.  My dad worked at Sandia Labs and they did lots of the instrumentation for the tests.  The articles were from the Sandia Labs internal newspaper.

Friday - October 4

Run
  • 3h 52m
  • 19.40 miles
  • 11m 57s /Mi

Total run time 4:13, with 7 min to stop for rest room break and various stop lights and shoe emptying. Elevation gain 1600 ft.

I feel pretty good about that run. Still felt pretty strong at 10 miles. Nutrition was pretty good, except I ran out near the end. The last mile was pretty tough. I wanted to do 20 miles, but I think I was close enough to get the training effect - the last mile says so. Lots and lots of 10 min pace. I'm real pleased about that. Ran on a 4/1 run/walk. In the earlier part of the run I didn't hear the watch and ran about 7:1 several times.

Chilly it was. After the first little loop, I was looking for some little extra thing to put on and remembered my little helmet liner. Made all the difference, still I was chilled till about midway when I turned back to run with the wind, and the sun came up. For the last three miles I was down to shorts and a singlet. I'll take a more fleecy tech shirt for Florida, as well as a light fleece if I can find one.

Still need to get a swim today will shoot for the 6-7 lap swim.

Swim
  • 29m
  • 1531.06 yards
  • 01m 53s /100 yards

Well, that wasn't what was planned. My feet started cramping up on the second 100 of the warm up, so it became an assortment of what I could do. Mostly short. There was a girl two lanes over who was quite fast. When our timing matched I tried to pace her. I could keep up pretty well for 25M, but her turns were very fast, and I'm not flipping my turns any more.

200 wu
3x50 drill
100
150
100
200
4x50 a bit faster, but still no kicking.
250 cd

Strength
  • 30m

  • 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
    3
    6
    70
    0
    0
  • CORE - Superman
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    2
    15
    15
    0
    0

myrtle exercises and once through the core, after run.



Thomas A Kempis wrote, "first keep the peace within yourself, then you can also bring peace to others."  He also said, "Be not angry that you cannot make others as you wish them to be, since you cannot make yourself as you wish to be."

Thursday - October 3

Stayed out too late last night, so I slept in this morning.  Thought I might run this afternoon but my stomach is upset.  Today may just become a rest day and I'll do the run/swim tomorrow.

I really enjoy the woman I saw last night.  Unfortunately there's no romantic component, but we have great conversation.  Stayed till past 11:00 and you know that's late for a triathlete.

Lined up a yard guy.  I get such a kick out of my neighbors.  Call Jesus, He's "and I mean no disrespect, but he's one of Linda's Mexicans."  What a nice young man.  And he's pretty cheep.  $150, for what will probably take a 1/2 day.  Anyway, one more step.  I spent some time filling the dumpster with stuff out of the house.  Got a lot out of the Utility room and the Den.  The broken microwave went out, and makes the kitchen counter tops look that much larger.  The thing gave up the day I decided that I really had to get out as soon as possible.  Still looks like at least mid October. 

2:00 pm and about a 1/2 hour of paying work done today.  Arg!  How time flies.

Wednesday - October 2

Bike
  • 1h 46m
  • 25.88 miles
  • 14.65 Mi/hr

easy out and along the mountains with some big ring work. Fast down the big hill, then select a gear where you spin 65-75 going up. I think I'm getting a little stronger. Definitely upper Z3 dipping into z4. Felt pretty good the whole way up - 25 minutes. Then back across the mountains and down to the house.

Gorgeous clear morning. It would have been cold, but I slept in a bit since I didn't get to the house till past 11:00 last night. I wanted 8 hours and got it. The five hours the night before made the swim and the drive over challenging.

Had to change a flat on the way back in. Couldn't find anything in the tire. I hate that. But the new Zipp 101's sure are easier than my old rims to get a tire back on. Bummer, new rims, new tires, new tubes and a flat after 10 hours of riding. oh well.


For as he thinketh in his heart, so is he... - Proverbs 23:7

If you stop eating doughnuts you will live three years longer, but it's just three more years that you'll want a doughnut. - Lewis Black

I've determined that sleep is an important factor in training.  (yet again).  So I set the alarm for 8 hours when I finally got to bed at midnight.

I think it made this morning's work out much more fun.  And a two hour ride just seems short these days. Tongue out

It's Wednesday already, but seems like Monday since I just got here.  Monday - Golf tournament, Tuesday travel day.  Work and house emptying to do.  Beginning of the month work/accounting to do as well.    Have a dinner date tonight though.  :)

Tuesday - October 1

Run
  • 2h 00m
  • 10.43 miles
  • 11m 30s /Mi

To the track in Midland - which is a lovely rubbery giving surface.
everything has 220 recovery between.
2x880
6x440,
1x440 chasing a young lady who was running at about an 8 min pace
Then another hour of z2 street running. Not a run/walk, just a run. Walked when I had to but mostly not.

At the parcourse I ran by an older man who's been out there in the morning for years. We chat now and then. He used to bring a lovely little border collie out, but now he walks alone. When I passed him the second time he just seemed to be walking a little slow and maybe listing a little, so I stopped and went back a few steps to walk with him and visit a little. I don't know what moved me to do it, but I'm really glad I did. He was a little down and dealing with heel spurs. So we walked and chatted for maybe a 1/4 mile until we reached the point where he turned off to go home. I think he enjoyed the company, and I know that I did.

Good run, lots of 10+min pace. I think a lot of the track work was in the 8 to 9 min range. Happy with that. I did a couple of pick ups in the last block and still felt pretty good. Still a 12 min pace is not really where I'd like to be. But as Emmy says, it is what it is. It just means that marathon will take that much longer.

Swim
  • 39m
  • 2125.00 yards
  • 01m 50s /100 yards

HA ! Finally got my OWS in at Bottomless. I was a little late, but got in before the sun set and had a good little swim. I might have gone another lap or two but it was getting dark, and my courage died with the temperature and light. It was 90 degrees when I got to the lake and 75 when I got out. The water felt chilly, even in my wetsuit. I was having motivation problems even when I showed up at the lake. I suppose 5 hours of sleep the previous night might have had something to do with that.

When I finally slowed down it felt pretty good. And it's always pretty swimming at sunset, with the setting sun lighting up the red cliffs. When I got in the lake was just a mirror. Wind came up at sunset, just enough to make ripples.




I have always found that mercy bears richer fruits than strict justice. - Abraham Lincoln.  

Today the plan is to drive back to Albuquerque, stopping at Bottomless Lakes to swim.  I need to leave pretty soon to make that happen, and I'm determined to this time after missing the last three opportunities.  So there.

Monday - September 30

Strength
  • 4h 00m

ok, so I put everything that is not r/s/b or skiiing in the weights department . 4 hrs of golf. Fun. Not terribly strenuous, riding a cart, but still I got out and had some fun with colleagues. It's my once a year golf tournament.

Sunday - September 29

Bike
  • 45m
  • 11.30 miles
  • 15.07 Mi/hr

around and around the block with the little hill. sprint up, rest on the down side. Then over to the college to go around a couple of times after just getting tired of going around the block.

I didn't think I was getting stronger, but this little hill, which used to get hard after a while was a breeze today. I just got bored after about 14 times.

Run
  • 26m 20s
  • 2.62 miles
  • 10m 03s /Mi

Easy warm up, for a few blocks then just fell into a run. I don't know what happened. I just ran 'fast.' could be the lower altitude, or perhaps the long ride yesterday? Anyway running a sub 10 min pace was just kind of easy. Walked perhaps three times after the warm up.


We had our first mud run her in Midland today.  It was held out at the  mountain bike park which is under the auspices of the bike club, so I went out to volunteer and direct volunteers.

What a fun event.  The course was two loops 1.5 miles each.  The winners, took over 15 minutes to make the first lap.  Two words people used to describe the course: hard, tough.  But there were lots of smiles.  Mike and Marti Greer of BSLT fame put on the race, just used our venue and volunteers.  Way fun, and it went well.  200 runners. Not to bad for a first time event.  Lots and lots of people talking about next year.

Worked the race from 8:00 till almost 3:00 by the time we had everything torn down and put back in their trailers.  Came home and fell asleep on the floor for 3 and a half hours.  Did get up and bike and run.  At least I got that short work out done.  This week has been a disaster in terms of working out.  I haven't been in the pool at all (missed two lake swims due to timing) and did not do either of my key run workouts.  Oh well, life gets in the way sometimes.

jashac's Training Log


 October 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals