Find out what I can do

Midland,TX 
Today
Sunny High 89FLow 72F
  • Temp: 83F
  • Hum: 42%
  • W: 4mph E
FRIDAY
Sunny
High 91F
Low 73F
SATURDAY
Sunny
High 91F
Low 74F
SUNDAY
Sunny
High 92F
Low 74F
MONDAY
Sunny
High 93F
Low 76F

Saturday - September 21

Did the welcome speech and started the riders on the tour.  Drove SAG until 4:30.  Quick bite of lunch in town.  Again poor nutrition planning on my part.  I was starving by noon, no lunch till 5:00.

Then back for the group dinner and 'awards' and door prizes presentation.  It all went pretty smoothly.  We had a great group of volunteers.  Shut it down at about 9:00 and went over to Doug's trailer for a beer. 

Awesome Day!  Weather was absolutely perfect, clear air and cool for the riders.  Everyone came back with all their skin on their bodies!  That's the most important thing.

Friday - September 20

Bike
  • 8h 47m
  • 135.50 miles
  • 15.43 Mi/hr

one of those epic type of rides.
Started off cool and cloudy with the clouds rolling and flowing over the hills. Rode without rain for the first hour or so. Then it started raining lightly. In the half light, through rain covered glasses I didn't see a big rock and hit it hard. Pinchflatted. by the time I had it fixed it was raining hard and the cold wind was picking up. Put on my wind/rain jacket that I bought after this ride last year. Awesome!

Stopped for a little bit in Marathon for food and drink. The rain pretty much let up for about a 1/2 hour. Then solid rain for the long, long uphill out of Marathon back to Alpine, the group pretty much stuck together.

After a break at Alpine the sun came out a bit while we fixed Doug's flat. Then we had a great tail wind leg for more than an hour. For some reason I dropped, but I was riding 22 - 24 mph over to Marfa. Big tail wind.

The wind shifted to the north and we headed out directly into it leaving Marfa. Only 22 miles but into that head wind then driving rain for almost two hours was brutal. At the end Doug was pulling at 14 and it was all I could do to hang on to the back. Tough, tough ride.

10:12 elapsed time for the ride.

I had to hurry over to registration, already an hour late. Could not find my recovery drink. Only Pizza at registration. Poor menu choices for me.

Thursday - September 19

Rest day - drive to Fort Davis, too late to catch a swim.

Wednesday - September 18

Run
  • 3h 08m
  • 15.64 miles
  • 12m 01s /Mi

Ok that was supposed to be an 18 to 20 mile run. I turned around at 9.5 miles how did it end up only 15.6? It's ok. That was about what I had in me. The trouble with running slow is that it takes you forever to get anywhere.

Lots of 10 min pace. Ran a 4:1 run/walk. There were some places in the middle when it got steep that I was pretty slow. A girl passed me at about mile 10 and I made some comment about her just running on by, and she said, well catch up. So I paced her for a little while and it looked like it might work, so I caught up to her and ran with her for about 5 minutes at an 8 min pace. Really fun, but a little too fast for me to maintain.

Saw doves, a bunny rabbit, and a blue jay this morning. Another morning with clouds rolling over the mountains which produced a fabulous sunrise. It was dark for a long time though. Enjoyed running up the arroyo and looking at what the recent heavy rains have done to the depositional system there. Sands deposited, banks eroded, and cut banks cut and collapsed. Really only stuff a geologist would be interested in.

When it comes to Chocolate, resistance is futile.

I'm a hopeless geek and really enjoyed years of Star Trek.  The Borg were an interesting look at a different sort of society.  And of course 7 of 9 was a treat to look at. Cool   So today's quote just tickled my funny bone.

Driving to Midland today.  The plan is to finish some work, pack, load the car, and stop about four hours into the trip at Bottomless lakes and do a long OWS.  I love that lake.

bottomless

Tuesday - September 17

Bike
  • 1h 19m
  • 19.65 miles
  • 14.92 Mi/hr

After three blocks, went back for a little jacket. Brrr. Lovely morning for riding, and the sunrise through the clouds over the mountain - spectacular.

Almost got run over. Thought the guy was not going to stop. The it looked like he really was, then he rolled right into the cross walk. Good thing I gave him a little room. Lesson: give someone like that a LOT more room, like 1/2 a lane at least. I goofed, but didn't get hit. Thank God for that. I really think the driver didn't look left until I was in front of him.

Swim
  • 26m
  • 1421.70 yards
  • 01m 50s /100 yards

200 wu
4x50 drill
6x100 tempo pace. Splits: 1.57, 1.54, 1.51, 1.52, 1.50, 1.52
3x100 assorted stuff cool down including 50 head up swimming.

I'm really pleased with the tempo pace. 1.57/ 100 meters is pretty good for me. I felt strong and like I was really gliding through the water.

Made it short today. Planning to stop at the lake tomorrow on my way back to Midland and swim long. Long OWS on Sunday at Balmorhea springs too. :)

We all live with the object of being happy; our lives are all different and yet the same. - Anne Frank

Gorgeous sun rise this morning.  Saw a bunny rabbit too. 

I wonder why people who drive little gray cars think that they can be seen in the early morning light without their lights on.

too much to do today before I leave.

Monday - September 16

Run
  • 30m
  • 2.60 miles
  • 11m 32s /Mi

Started easy, ended up tempo. pretty much continuous run

Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    1
    10
    10
    3
    3
  • ABS - Bicycles
    1
    10
    10
    3
    3
  • ABS - Crunches
    1
    69
    69
    7
    7
  • CHEST - pushups single leg
    1
    20
    20
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    50
    50
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    10
    15
    0
    0
  • CORE - Side Planks
    3
    6
    70
    0
    0
  • CORE - Superman
    2
    20
    20
    5
    5
  • CORE - Superman (FB)
    2
    20
    20
    0
    0

Myrtl, core and e-cises

Sunday - September 15

Bike
  • 1h 12m
  • 19.00 miles
  • 15.83 Mi/hr

Easy spin after yesterday's long uphill ride.

Beautiful morning. Took my time, chatted with cyclists I passed and waved to runners. being out later is fun because there are a lot more people on the trail. Coming back in, a fast cyclist passed me, but I caught him at a light. Decided to just use him as inspiration so I chased him, at appropriate 4 cycle lengths, and we rode ~ 30 - 35 mph on the semi downhill for about four miles. I think he was surprised to see me behind him through light after light. I finally dropped, but it was fun while it lasted and gave me just a bit of intensity for a short portion of the ride.

Set my Gramin up to do mulit-sport today. It's a darn good thing. I goofed it up twice. I had forgotten how to start the thing. So my bike leg is all messed up on the Garmin. But I know when I left and when I got back. Kept track of cycle, T1, run, T2, swim, T3, run. worked well and I remembered to hit the button going into and out of each transition. Time to start practicing race specific stuff, including working the Garmin.

Run
  • 41m
  • 3.36 miles
  • 12m 12s /Mi

Run to pool and back. Decided not to worry about pace but just take it easy and do what I wanted. Set up to run on a 3:1, and mostly held to that on the way to the pool. On the way back I kept forgetting to start running again.

In the last few blocks I felt like running faster and ran it at a 9 min pace. Felt SO good. I wish I could run like that for longer distances. More track work in order, but I need to be careful not to overdo it. I think I've got to get comfortable with the idea that I might not be able to do the pace at IMFL that I would like to. Running out of training time.

I did not do my 20 mile run today. It's obvious to me that I 'm still not recovered from the 1/2 marathon last weekend.

Myrtl exercises after running. right leg strength is mostly back. left is not.

Swim
  • 44m
  • 2296.59 yards
  • 01m 55s /100 yards

Knowing that I'm recovering, decided to just keep it easy, and not do too much. Just got in and did what I wanted and felt like. There was, however, this swim sprite two lanes over, and fast. Usually I'm the fastest in the pool. (that's not saying much). But that girl could swim. She was taking it easy and I had to work to pace her. Fun for a couple of 100's. Her breast stroke was as fast as my medium crawl.

Stayed in the water as long as I enjoyed it, then got out and ran home.

200 wu
4x50 drill - finger tip drag, catchup, kick, pause stroke.
100
200
300
400
500
100
2x50 cd and strokes and stuff. two lengths of head up swimming.

Strength
  • 30m

Stretching and myrtl and a bit of core after the final run.

Logic will get you from A to Z.  Imagination will get you everywhere.  Albert Einstein 

While riding yesterday, it occurred to me that this week I've been doing this thing on 6 hours of sleep every night.  That is just not enough for me.  No wonder I've been crashing, and not recovering very well.  Since I've not been blogging it (cause it takes six clicks) I guess I've not been paying very good attention to what I'm actually doing. 

When the alarm went off this morning, my body just said no.  So I slept in till almost 8:00.  It was awesome.  And I feel so much better after sleeping in yesterday and today.  I did make it to bed by just after 9:00 last night.  If I'm going to get up at 4:30 in the morning to work out, I've got to hit the sack by 8:30 to get 8 hours of sleep.  Pretty simple math, but easier said than done.  That means I've got to quit work, get off the workstation no later than 6:00.

I feel good about today's workouts.  The bike felt especially good, but the swim was rewarding too, especially after about 1000 meters.

jashac's Training Log


 September 2013 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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  • 2014 totals
  • 2013 totals