IMFL athlete # 3006 !

Midland,TX 
Today
Sunny High 87FLow 60F
  • Temp: 69F
  • Hum: 62%
  • W: 11mph S
SUNDAY
Sunny
High 87F
Low 64F
MONDAY
Sunny
High 87F
Low 62F
TUESDAY
Sunny
High 73F
Low 54F
WEDNESDAY
Sunny
High 78F
Low 57F

Tuesday - July 16

Run
  • 58m
  • 5.55 miles
  • 10m 26s /Mi

Speed work day. run to track on the way to pool. 60% sprints 5 of them. Then 2x880 at RPE 3, with equal time jog/walk for recovery - jog to pool. 880's pace ~ 8 min/mi best pace 6.28.

easy run home after short swim 1.32 mi Pace a crawling 11- 12 min/mi

Got up late - stayed up too late fundraising for MS ride. Short workouts today.

Swim
  • 16m
  • 800.00 yards
  • 02m /100 yards

Barely got to the pool for 20 min in the water. Recovery swim today, but I was way short of time and yards. Focused on strong pull. did some catch up drills.
200
400
200
lots of rest in between 1 min plus

Monday - July 15

Bike
  • 1h 51m
  • 27.30 miles
  • 14.76 Mi/hr

not sure how this route was 30 miles the other day and only 27 today. Rode up tramway and out to casino.
Beautiful morning, cloudy, with clouds hanging over the mountains. I actually got sprinkled on a little bit. mostly easy. Coming up Tramway is not easy, even spinning in 1st gear, drops down to about 75 rpm. and it's hard to keep the effort up because it's such a long gradual hill. Would be great to ride with other people.
2700 ft of climbing. Max speed 43 mph.

Strength
  • 23m

  • 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
    10
    70
    0
    0
  • CORE - Superman
    1
    20
    20
    10
    10
  • CORE - Superman (FB)
    2
    15
    15
    0
    0

plus 1 set pull ups

You have to reach out to people who attract you, who inspire you.  Reach out. -  Barbara Marx Hubbard

Today:

need to find and buy a pair of new tires, and get the nail out of my front tire.  Sister is here and we have a plan to attack the next level of cleaning out Dad's house.  I looks like our tile guy may be able to start this week - Good news.  The counter tops should go in next week.

Today we're off to Lowes to buy the new vanity for the 1st bathroom to be remodeled.

Then we attack living room book cases, hall closet, then on to the Den book cases.  Starting to think about how to get the furniture out of here.

Sunday - July 14

Run
  • 1h 01m
  • 5.13 miles
  • 11m 53s /Mi

Easy run over to parcourse, once around then home. took no water or nutrition.

short run in the park.  Ran into folks I knew and walked and visited a bit.  HOT out here.  didn't get started until 9:30 am

Saturday - July 13

Rest day.  Up too late to get a workout in today.  Show my sister around, and visit with my daughter

Friday - July 12

Rest day, travel with my sister to Midland to see my kids in the community theater melodrama.

Thursday - July 11

Run
  • 2h 07m
  • 10.89 miles
  • 11m 39s /Mi

1:48 9.27 miles
Run 9.27 miles to pool. Swim, run 1.62 miles home.
Disappointed that I didn't get to the 12 miles that were my goal for the day, but when I got to the pool, my feet and legs just hurt. I added one mile at about 10 minutes just to get to 9 miles before the swim. Probably cumulative running over three days was just too much. Tried to strike a balance between goals and listening to my body.
Had fun exploring new route. But the last three miles or so were down a corridor next to the freeway. I think after a while I just got tired of all the auto noise. 6 lane interstate - lots of noise. Interesting route, but I think I need to find another way down to the pool from the mountains.

The run home, hurt when I started from the pool, but after a 1/4 mile or so I settled into a rhythm and the hurting stopped.

Swim
  • 43m
  • 2187.23 yards
  • 01m 57s /100 yards

100 wu
1000
600
100 strokes and push out drills
2x50 fast focus on strong pull
100 cd

We either make ourselves miserable or we make ourselves strong.  The amount of work is the same. - Carlos Castaneda

Up at 4:00 am, out the door at 5:00, pool at 7:00, out of pool at 8:00, WebEx meeting at 9:30. 

Piece of cake, except the meeting is dragging on forever.  Advantage of being remote is that I can work on blog while they're eating lunch.  Cool

Beautiful early morning run from dark through the sunrise through the clouds over the mountain!  Making myself strong running and swimming, making myself happy being out.

Worked on Taormina's drills and strong pull focus.  She's essentially preaching something that I believed anyway.  I suppose I'll have to buy some pull cords though.  And anyway if Yanti uses them then I surely should. Smile

Sister is coming in this afternoon.  We'll drive down to Midland tomorrow to see my kids on stage in the community theater melodrama.  That means no long rides this weekend, but perhaps I can get a run or two in.  Maybe even a visit to the pool, but that's probably optimistic thinking.  Family time weekend at the expense of riding.  Oh well.

Next weekend is the MS 150.  We'll see if I can get a century out of one or two of the days.  I certainly don't have the base at this point.  Oh well. Frown

Wednesday - July 10

Bike
  • 1h 51m
  • 26.30 miles
  • 14.22 Mi/hr

Climbing 1836 ft
Around Tramway down to the casino and back. Pretty warm when I started ~ 95 degrees, but there was some cloud cover and a bit of a breeze so it wasn't as hot as I thought it was going to be.

Easy ride, just tried to spin and keep it easy. That worked mostly except climbing up the long hill from the casino.
It was hard to turn around at the casino because it was turning into a beautiful evening, the sun was still up, clouds building and a beautiful sky. But I remembered that I had a run, and that the sun would eventually go down.

Run
  • 41m
  • 3.61 miles
  • 11m 21s /Mi

This was tough. Brick off the bike. Ran speed work yesterday. It was hot. I was sweating like a pig, and legs just had no energy. Walked a bit to ease the transition, then pretty much tried to run consistently. Pretty slow but I got it done. Turns out it was just a bit uphill on the way out, even though I chose the cross hill road to run. Felt a lot better after the turn around. First half really was tough, second half not fun but not so bad.

Up at 3:30 am, on the plane to Dallas just a bit after 6:00.  Quick and successful trip.  I was able to catch an earlier flight and so I had time to get the work out in.

Worried about running so late, then an early long run Thursday.  Well, we'll see if I can pull my butt out of bed at 4:00 to go run 2 hrs, then swim 1 hr, and be back in time for morning web conference.  Gotta love a challenge.

Read about 1/2 of Taormina's book 'Swim Speed Secrets' in the airport and on the plane.

Fatigue is a place that you can make progress - Taormina.

Theoretical square law - resistance of water goes by the square of speed.  She's making the point that if you go twice as fast in the water, the resistance is squared.  But the point she didn't make is that the same applies to your hand and arm.  If you can increase the speed with which you pull your hand through the water, the water will be a more solid thing to pull against.

Even though she poo-poos streamlining and catch up drills, I notice in all the photos of her and the best swimmers that their lead hand is in the water before the pulling hand has finished 1/3 of the stroke.

Push the water in a predominantly backward direction.  Good advice. - Maglischo.

jashac's Training Log


 July 2013 
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Volume

Time
Distance

Actual vs Planned

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Totals

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  • 2013 totals