2013 - "The Year Of The Run"

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August 13

Off/Recharge day.  At camp all day today, drive home tomorrow and Saturday.  Looking forward to having the family at home, not looking forward to the drive.  I'm thinking after 3 days totally off my feet, my heel will feel better (been some pain there while running, plantar fasci???) and I'll be chomping at the bit to train.
 

August 12

Crappy night of sleep.  Hope I'm not coming down with something.  Hoping feeling crappy is just a result of some hard training.  I'm flying out this morning to drive my family home from camp.  I'll take the next 3 days completely off and hit it hard again Satuday evening.
 

August 11

Bike #1
  • 45m 57s
  • 13.46 miles
  • 17.58 Mi/hr

am commute to work
humid, foggy morning. I was worried about 1 stretch of road where there is not a shoulder. It looked foggy up ahead as I approached it, I said a little prayer and found it to be clear.
I had to ride without my sunglasses this morning due to the humidity fogging them badly.

Bike #2
  • 44m 30s
  • 13.54 miles
  • 18.26 Mi/hr

pm commute to track

Run
  • 1h 12m 03s
  • 8.94 miles
  • 08m 03s /Mi

T3 Track Night
1600 Warmup
3 x 3200 w/400 recovery jog
Paces:(7:25)(7:26)(7:28)
1600 Cooldown

Rocked this run workout. Mixed 2 gels (1strwbrybnna/1vanilla), water, and a little special mix. Drank 1/3 of it before each 2 mile set.

  • Calories: 1460 From fat:328.88 (30.63g, 22.53%), From Carbs:700.38 (146.76g, 47.97%), Protein:430.75 (90.26g, 29.5%)

August 10

Bike #1
  • 45m 04s
  • 13.45 miles
  • 17.91 Mi/hr

Morning commute to work.

Bike #2
  • 45m 49s
  • 13.54 miles
  • 17.73 Mi/hr

Evening commute home.
Nothing exciting...
T.I.T.S.

  • Calories: 2164 From fat:448.44 (45.19g, 20.72%), From Carbs:1185.19 (268.74g, 54.77%), Protein:530.38 (120.26g, 24.51%)

August 9

Bike #1
  • 42m 40s
  • 13.46 miles
  • 18.92 Mi/hr

Humid morning commute to work. Slight tailwind will turn into strong headwind for ride home. Supposed to get HOT today as well. The ride home may be interesting.

Bike #2
  • 47m 31s
  • 13.46 miles
  • 16.99 Mi/hr

Commute home into headwind.

Run
  • 25m 49s
  • 3.08 miles
  • 08m 23s /Mi

Brick after bike ride home, about 5 minute transition.
(8:34)(8:09)(8:29)

I finally ordered a wetsuit yesterday.  An Orca Evo (2008 model I think) full sleeve for $132.00.  Maybe I won't give up quite so much time in the water now.  Still need to get to the pool and swim though.
I fly out this Wednesday to pick up my wife and daughter's from camp.  Can't wait to see them.  I dropped them off out there on June 26th and have not seen them since.  This will be kind of a recovery week, since I don't think I'll get a long run or ride in out there.

  • Calories: 2662 From fat:548.62 (56.68g, 20.61%), From Carbs:1512.86 (351.66g, 56.83%), Protein:600.52 (139.59g, 22.56%)

August 8

Bike
  • 2h 41m 01s
  • 50.08 miles
  • 18.66 Mi/hr

Group ride paceline about 1/2 of the headwind. It got HOT and WINDY, oh and a little humid. My order of Infinit has not arrived yet, so went with 3 scoops of Gatorade (about 3/4 of scoop left I'd guess) and 1 gel + 2 bottles of water.

August 7

Run
  • 1h 48m 01s
  • 12.00 miles
  • 09m /Mi

3 Laps of hilly neighborhood loops.
Good Run for me, hit the goals I was looking for. Nutrition 2 gel flasks, each with 1 strwbrybnna gel, 1/2 vanilla gel, 1.5 endulolytes, water, and just a little special mix.
Miles:
(9:21)(8:59)(9:13)(9:09)(8:45)(9:07)(9:15)(9:09)(9:06)(9:02)(8:49)(8:07)
Loops(4miles):
(36:41)(36:17)(36:03)

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CKinsey's Training Log


 August 2009 
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