Ankeny,IA 
Today
Cloudy High 43FLow 42F
  • Temp: 36F
  • Hum: 89%
  • W: 4mph SSE
SUNDAY
Patchy rain nearby
High 51F
Low 29F
MONDAY
Overcast
High 32F
Low 21F
TUESDAY
Sunny
High 34F
Low 22F
WEDNESDAY
Light snow
High 34F
Low 12F
Unwanted day off today. I really wanted to get up early to ride my bike, but it doesn't get light enough to ride until about 6:45 or so. With parents in town, plus needing to get ready for church, it just didn't work out for me to get a 25 mile bike ride in. I suppose I could have done a shorter one, but I didn't. In addition, the Bears officially suck, and my TGFFL team is just as bad. I knew it was a mistake to put faith in McNabb. Now I feel really stupid having him on all 3 of my teams. It's going to be a long season. At least the Cubs are in the playoffs. Game 1 on Wednesday...

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 1
Run
  • 57m
  • 6.00 miles
  • -----

6 X 1000m repeats

3:23
3:35
3:40
3:31
3:38
3:33

I rested for about 2 minutes between repetitions. The overall time includes a proper warmup, cooldown, and stretching.

The first interval was too fast, and I knew it. I was aiming to be in the 3:30-3:40 range. It's hard to slow yourself down on the first one, when you're fresh.

This has been a good week of running, but I only managed 1 swim workout, and no biking. I should try to ride the bike tomorrow, because I should really take a day off from the running.

Sport
  • Walking
  • 1h 05m

Mowed the lawn this morning after running.

  • Health data: Sleep: 3 Stress: 4 Soreness: 2 Fatigue: 1 Sick: 1 Overall Workout: 4
Run
  • 41m 58s
  • 6.20 miles
  • 06m 46s /Mi

New PR by 40 seconds. I really wasn't running too hard until the last mile, when I was trying to get home in under 42. It's starting to get a little chilly for the morning runs - 45 degrees (and dark) at 6:30 AM.

Splits were 21:09 and 20:49.

Sport
  • Walking
  • 30m

Went for a walk with the family in the evening.

  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 2 Sick: 1 Overall Workout: 5
Recovery day. I was going to do a light run tonight, but Anisa isn't getting home until late, so I'll just take the day off. I'm planning on 5-6 miles in the morning, and then maybe 8 on Saturday. Speedwork Sunday? Or possibly I'll do a bike ride one of these days. I don't want to get too far out on that discipline.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Sick: 1
Run
  • 1h 38m 12s
  • 13.10 miles
  • 07m 30s /Mi
This is the first time I've covered this distance since Grandma's in '01. I basically ran my 10K route twice, plus added 0.7 at the end. I did stop for about a minute after the first out and back to grab some gatorade and a gel pack. Splits: 5K - 23:37 10K - 47:28 (23:51) 15K - 1:10:52 (23:24) 20K - 1:33:36 (22:44) 21K - 1:38:12 (4:36) This is one of the best runs I've ever had. Temp was 55-60 while running, very light breeze. It was good to take the last 2 days off from running, as my legs felt energized for today's run. I felt strong for the first 11 miles or so, but then the last 2 were tough. I'm still building my endurance for this distance though. I think I should be able to break 1:35 for the 1/2 marathon, which is now less than a month away. I need to do some more endurance and LT training these last few weeks.

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 1 Sick: 1 Overall Workout: 5
Swim
  • 25m
  • 1312.34 yards
  • 01m 54s /100 yards
So there are 6 lanes in the Bell Center pool, right? Three of the lanes were roped off for lap swimming, the other 3 are usually just for general swimming, or sometimes people doing rehab. How were the lanes being used today? Lane 1 - some woman holding the diving platform doing some kick drill Lane 2 - a guy swimming laps Lane 3 - two women walking the shallow end Lanes 4-6 - two women's basketball players doing some water training or rehab Some obvious solutions here: Option 1 - have the two walkers move to lane 1, since they didn't need the deep end Option 2 - move the two walkers to the non-roped lanes, since they didn't need the deep end Option 3 - have the two rehabbers move over to lanes 5-6 (or really just lane 6) to do their (stationary) drills Did any of this happen? Of course not. So I decided to swim lane 4 and try to get past the flounders. They saw what I was doing, and made no attempt to get out of my way. A few times I stopped short and just turned around without getting to the wall. A few times I weaved between them to get to the wall in lane 5. Eventually I got fed up and quit. All I really needed was about 4 feet right next to the rope. I'm sure they would have moved over if it was just them, but their idiot coach, complete with whistle, was not of a mind to really give a crap about anyone else. College coaches can really be idiots ("Come after me! I'm 40!" or "It's Division 1 football!"). The real solution is that if sports teams want to do pool work, they should do it at a time separate from the few hours out of the day that the rest of us can use the pool. But we all know that will never happen. I guess this is the price you pay when you get a membership at a gym at a university. I try to console myself with the fact that I didn't have to pay very much for my membership, but even if Anisa didn't work there and I paid full price, I'd still get the same treatment. OK, that's the end of the rant. Hopefully I'll make up for this with a good workout tomorrow.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Overall Workout: 2
Rough day today. My neck and back were sore all day - possibly from sleeping wrong, possibly from the race on Saturday. I'll take today off and see how I feel tomorrow.

  • Health data: Sleep: 1 Stress: 2 Soreness: 1 Sick: 1

robfornoff's Training Log


 September 2007 
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