Midland,TX 
Today
Sunny High 53FLow 40F
  • Temp: 41F
  • Hum: 84%
  • W: 6mph E
SATURDAY
Sunny
High 60F
Low 48F
SUNDAY
Sunny
High 61F
Low 47F
MONDAY
Cloudy
High 71F
Low 42F
TUESDAY
Sunny
High 61F
Low 40F
Run
  • 1h 06m
  • 5.82 miles
  • 11m 20s /Mi

warm up, then 4/1 run/walk. mostly in the fist three miles ~ 9.30 pace. After that it crept up to 10 -10:30 / mile. The first part felt pretty good, running easy concentrating on relaxing calves and running easy. It got pretty hot, about 90 degrees when I finished at noon.

It felt good to run one of my old routes. The lower altitude and lack of any hills sure makes a difference.

Strength
  • 30m

  • 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
  • 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

This and myrtl after run

Stayed at the office till midnight last night filing and looking for some missing paperwork.  Arg.  Way too late.

Head felt pretty good after my nap, but I stayed up too late and it started hurting again later.  Pretty painful this morning, although it appears that the swelling is starting to go down a little.  Pain pill this morning.  Not feeling very energized today.  I would like to just take the day and piddle around, cleaning, fixing things, and putting stuff away. 

Think I will go for a short run after a while.  Laundry is going, but I haven't even done my stretching and it's already 9:00

Last month was a bit short on the bike.  Today would have made up for that but no bike for me until I can put a helmet on my head.  The incision is exactly where my helmet sits.  No swim for a week.  That leaves running, which I'll be building slowly with lots of care for the calves and achilles.

It looks like another recovery week followed by a 1/2 marathon on the trails in the foothills.  that day, according to my plan, should be a 18 mile run.  So should I run an extra 5 after the 1/2? or maybe before?

August

Swim: 7h 16m - 23406.22 Yd

Bike: 30h 14m - 452.17 Mi

Run: 15h 08m 57s - 76.26 Mi

Strength: 3h 20m

July

Swim: 3h 56m - 11911.46 Yd

Bike: 35h 36m - 518.9 Mi

Run: 18h 02m 32s - 93.15 Mi

Strength: 1h 33m

 

Head really hurts.  Pain pills help.  no workout today.

Was supposed to have a massage at 2:00 with my favorite therapist but she canceled.   :(  probably just as well, probably couldn't lie down on table.  Slept for two hours instead.  Head feels better after the nap.

Working at the office.  e-mail, filing, cleaning up, and trying to get the new workstation up and running.  Windows 7 is a POS.  At least that's my current opinion. 

Strength
  • 15m

e-cises and stretching
--rest day today.
Getting part of my head shaved off today. surgery to remove a small skin cancer.

Run
  • 42m
  • 4.00 miles
  • 10m 30s /Mi

To pool and back. Pretty easy going out, with walking and warm up. No walking on the way back.

Still dark when I came out of the pool. different time zone here. Weird.

Swim
  • 17m
  • 900.00 yards
  • 01m 53s /100 yards

Easy little swim to keep loose after yesterday's mamoth OWS.
100
200 wu (3.37)
4x50 drill
200 (at 3.38)
200 cd

Amazing. Not necesarily easy, but pretty fast for an easy effort. It looks like the pool length and altitude really do make a big difference.

Bike
  • 1h 50m
  • 24.50 miles
  • 13.36 Mi/hr

2750 ft of climbing. At the end of my out and back a climb up toward the mountains. Arg. Legs felt good though, and knee feels fine. I decided to not push it hard, just go up. I had more power, and it lasted longer than I thought it would. Almost made it to the end of the road.

Great early morning ride. Sun rise made the wispy clouds over the mountains turn pink. Saw tons of beautiful desert flowers and a bluebird. Much cooler when you get out of town, away from the concrete and asphalt.

Swim
  • 1h 02m
  • 4435.00 yards
  • 01m 24s /100 yards

Wow. Altitude and a wetsuit sure do make a difference.
Lovely OWS at bottomless lakes. Have I said before how much I love swimming here? Cool clear water. I was the only one there for a while. Once school got out a few of the locals came to hang out and play in the water.

Wind from the south made the return leg of each lap a little more choppy, and the mini waves tended to break into my mouth breathing on the left. Good practice so I did a lot of breathing on the left. Focused on gliding for a while. Did five laps, but the garmin said I was short of my 4000 yard goal, so I did one more swimming as slow as I could.

~ 400 yards across - stopped at each end for 10-15 seconds. Other than that it was continuous. Maybe some day I'll be able to swim continuous. Easing off helped a bunch. Got more comfortable in the lovely water. Played with looking above and below the surface, at the sky, at the cliffs. Practiced sighting as well. - although from the garmin it looks like I was all over the place. :)

Run
  • 50m
  • 4.50 miles
  • 11m 06s /Mi

Run to pool, with some speed work thrown in, then home.
3 pick ups,
4xbarefoot sprints in the grass at 80% (20 yards)
2x440 at z3. ( turned out to be ~ 8 min pace)
I made everything short on the 'speed work' to continue to rehab the achilles and calves. They were sure tight as I headed on from the track to the pool. They're just a little sore afterward, but nothing really hurts. Timer set for stretching every 1/2 hour through the day again today.
I've got to get this under control if I'm going to train for the marathon at the end of the IM.

Swim
  • 55m
  • 2898.08 yards
  • 01m 54s /100 yards

200 wu
5x50 drill
2x400
300
200
3x100 ebeh
300
200cd
100cd

I was thinking about my workout. warm up, drills, then a bunch of stuff. Perhaps I should plan workouts. I really like the Ironfit workout plan. perhaps when I 'm home Thursday I should snag the book and bring it back.

Planning to stop at bottomless lakes tomorrow on the way home and get a long swim in. I have such a hard time in this pool, it's just hot. I felt totally flushed after each leg today. If they would at least open the end doors there could be some cool air.

At the same time I'm sympathetic to the older (than I am) folks who are swimming really slow and maybe don't want it to be cool.

The water was beautiful azure this morning and so clear, the lights were making that pattern on the bottom and you could see all the way across the pool under water.

If you don't follow your dream, who will? - Emeril Lagasse

So what is my dream?  Why am I lost in transition?

Thinking, thinking. 

What do I want to do with the next 60 years of my life?  What do I want to do with the next year?  Will I ever get laid again?

Run
  • 18m
  • 1.33 miles
  • 13m 31s /Mi

This was supposed to be an easy 30 minute spin, but I was just lazy. Tired and oh so sore this morning so I slept in an extra hour. Decided an easy little recovery run was in order, just didn't want to get dressed and go ride as late as I was. Lot's of warm up and some stretching during the run. Achilles and calves are about 90%.

Ever since happiness heard your name, it has been running through the streets trying to find you. - Hafiz.

I love this!  Fortunately happiness finds me often.  I open my heart to it.

What a wonderful weekend of bike riding and friendship I had this weekend.  Very sore today though.  Riding in a group, especially trying to ride with the big boys can be punishing.  I did get a kick out of Perry's comment when they caught me on Saturday, " Tried to ride with the big boys, didn't you?"  It was sure fun chasing them out of town.  I actually pulled part of the time.  The intensity left me pretty sore in pretty much every muscle in my legs.  It's a good kind of sore though.

Tons of work to do today and tomorrow before I escape back home for doctors appts on Thursday and Friday.  Getting that skin cancer thing removed again on Friday.  Fingers crossed.  It should be straightforward, but the thing has pretty much grown back in less than a month. 

jashac's Training Log


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