Find out what I can do

Midland,TX 
Today
Sunny High 98FLow 75F
  • Temp: 91F
  • Hum: 31%
  • W: 4mph ENE
FRIDAY
Sunny
High 99F
Low 75F
SATURDAY
Sunny
High 100F
Low 76F
SUNDAY
Sunny
High 99F
Low 76F
MONDAY
Sunny
High 99F
Low 75F

Sunday - July 21

Bike
  • 4h 09m
  • 75.60 miles
  • 18.22 Mi/hr

Ave moving speed 20.2. Can you say, "intense?"

Positioned myself near the front for the big downhill at the start. I hate to be going fast surrounded by novice riders. After the downhill and through town, I found myself at the back of the first group. The big boys. The racers. Oh well, lets see how long I can hang on. Chased the big group until just past 12 miles or so. I was about 3/4 of the way to the back, and there was just a lot of surging, and the guy next to me sat up and said, "ok, that's enough." I thought so too, and our little group just let them go. Then it turned out to be two of our club's racers, myself and the it's-too-much guy. Then it was awesome. The four of us working together riding hard and cycling through pull. Real strong riders. Average pace for the next five 5 mile splits: 22, 23, 25.4, 19.5, 20.6 mph. I elected to stop at the 45 mile rest stop, and grab some liquid and fuel. I cannot believe I hung with those guys. I even pulled, although I kept them somewhat short so that I could maintain pace and still catch the wheel after my pull. After that I rode with a couple triathletes for a while and we visited a bit. Still rode hard, but not quite at all-out pace. The last 14 miles or so I took it a bit easy with an acquaintance and we chatted. Rode medium. both of us pretty toasted. For 75 miles my average moving speed was 20.2. Unbelievable. But it pays to have very strong riders pulling, and a tail wind for most of the ride. Garmin says 2300 ft of climbing.

MS 150 day 2

Awesome, and exhausting day.  Stood around for almost 10 minutes after the ride trying to decide: little run? pool and shower? eat?   Could not face eating and decided that I needed to recover.  didn't even get in the pool, just hung my feet in for a while.  That ride just kicked my butt!  Intensity was awesome though, and I think I'm actually stronger this year, in spite of slower rides and not as much training.  Of course this year, being under trained, I did not ride all night on Friday night preceding the ride.

Saturday - July 20

Bike
  • 5h 50m
  • 100.43 miles
  • 17.22 Mi/hr

Average moving speed 18mph. Lots of splits at 20 mph. Rode with some friends on the easier side. I've not been riding in more challenging group rides, and the constant little accelerations were a bit challenging. Rode medium to medium hard for most of the ride. After the 75 miles, I went back out to get another 25 miles. The wind had picked up and the out bound leg was into the wind. Average moving speed 16 mph on the out and back. max 32 mph

Forgot to start my Garmin at the beginning of the ride for 9 miles ~ 30 min.

Wanted to run after but they said lunch was ending at 1:30 and it was already 1:00, so I bagged the run. :(

MS 150!

Friday - July 19

Awesome news: Today, after over three years of waiting, they dropped the DWI case against my son.  Interesting because the last two days during my meditation / prayers / running I just asked that the things that needed to happen down there would happen, and that the result would be good for my son.  I was hoping, of course, that it would not be jail.  Don't think that would be good for him, but who am I to know everything.  ( He had not been drinking and his blood alcohol was zero, but he had taken a pain med.)

I feel like a tremendous weight has been lifted.

Thursday - July 18

Run
  • 2h 00m
  • 10.69 miles
  • 11m 13s /Mi

9.15 mi run to pool. Found an interesting cross town run this time. Moon to Osuna trail, to Morris with a little extra once I hit Lomas so that I'd have 9 miles when I got to the pool. It worked out just right. downhill pace ~ 10 min /mi the rest of it was more like 11 min. set watch to 6 min run / 1 min walk. Took slightly longer breaks every 1/2 hour to take a gel.

Elev gain 1400 ft.
Got started late and chose the run as the critical workout today shortening the swim due to pool hours.
Perhaps I'll stop to swim tomorrow at Bottomless lakes on my way home for the MS 150. It should be a rest day though. Hmmm.

Swim
  • 13m
  • 656.17 yards
  • 01m 59s /100 yards

200 wu,
4x50 drill - especially catchup and fists
200 swim 3.56min/200 meters. not too shabby, but I would not be able to keep it up for miles.
out of time. Some day I'll actually go to bed on time and be able to get up for my work outs. And if you've ever read this in my blog before, then... well you've read my blog before.

Always bear in mind that your own resolution to succeed is more important than any one thing.  - Abraham Lincoln

I got the (short) long run in!  Key workout for the week is done.  It wasn't too bad.  Feet sure hurt when I came out of the pool, but the 9 mile run was pretty good.  Played with pace a little bit, keeping it mostly pretty much z1.  Next week's long run is 13 miles.

Tomorrow I drive down to Midland for this weekend's MS 150.   I'm really looking forward to riding with friends and visiting with them.  It's been a long time  - since last summer.   Two days at 75 miles each day should be ok.  The only questions are, pace - do I chase the big boys? and distance - do I go for the 100 mile day?  Thinking I'll do the 1 hr run after Saturday's ride.  It's always hot, and challenging right off the 100 mile bike.  I'm not in the same shape this year that I have been in past years.  I'll do some run.  I think I'll just go by feel. 

The sky at sunrise this morning was simply awesome.  There were scattered clouds of various types over the mountain, and some were grey as others lit up in shades of orange then pink.  Then the grey ones lit up in bright red.  The sky was clear blue behind the light show.  Really awe inspiring.  I was just thanking God for putting me in such an incredibly gorgeous place when I turned the corner and there framed between the trees looking across the valley was a hot air balloon hanging in the morning sky.  Incredible.  I wish I could write like Yanti and could convey how simply gorgeous it all was.

I tried to focus on meditating and praying during my run this morning.  At one point I felt like I was channeling good runners.  That was pretty cool.  Unfortunately it was fleeting.  Perhaps I'll try that again.  Mind games / spirit games?

Wednesday - July 17

Run
  • 11m 32s
  • 1.28 miles
  • 09m /Mi

Short little run just to keep legs and feet in shape. - then car to shop

Bike
  • 48m
  • 10.23 miles
  • 12.79 Mi/hr

Bike back from auto shop, with extension up to Tramway to get a little seat time. I was late. This was supposed to be at least an hour ride, but I told my sister I'd be back by 8:30, so I split the difference.

Forgot my jersey at the house on my way to the auto shop and had to come back for it. It's funny how 10 minutes here and 10 minutes there all of a sudden add up to a 1/2 hour or more.

If a nation values anything more than freedom, it will lose its freedom; and the irony of it is that if it is comfort or money that it values more, it will lose that too. - W. Somerset Maughm

It seems to me that this is what's happening right now with our government.  It is especially obvious in the health care situation.  Just try to get a medicine or proceedure that the insurance won't pay for.   Doctors just cannot do it any more, even if you have money and offer to pay for it yourself.

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.

jashac's Training Log


 July 2013 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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