Ankeny,IA 
Today
Cloudy High 35FLow 31F
  • Temp: 33F
  • Hum: 92%
  • W: 6mph SE
SUNDAY
Patchy rain nearby
High 40F
Low 35F
MONDAY
Light rain
High 46F
Low 33F
TUESDAY
Overcast
High 36F
Low 28F
WEDNESDAY
Cloudy
High 34F
Low 25F
Bike
  • 3h 10m 09s
  • 61.63 miles
  • 19.45 Mi/hr

Great bike ride! This is my new longest ride ever. We also had a tremendous pizza at Mullet's at mile 55. Thanks to Tyler for the great workout!

Swim
  • 24m
  • 1200.00 yards
  • 02m /100 yards

Time and distance estimated. OWS with wetsuits at Blue Heron Lake. Tyler was kind enough to lend me a pair of goggles.

Typically busy Tuesday, so we'll call it a rest day between the long run and the long bike.
Run
  • 1h 39m 37s
  • 12.00 miles
  • 08m 18s /Mi

I shaved a full 5 minutes off last week's 12 mile run, not because I ran harder (I actually had a significantly lower HR today), but because it was 10-15 degrees cooler.

Getting up at 5 AM to go for a 12 mile run is a moment of truth, I tell you. I will also tell you this - the first tenth of a mile, I knew, out running a 12 mile run at 5 AM, that I was definitely going to be able to get this HIM done in 2 weeks.

Bike
  • 40m
  • 12.88 miles
  • 19.32 Mi/hr

Easy spin recovery session. I also took the opportunity to clean my chain, inspect the tires, adjust my seat bag, change the cleats on my shoes, and study up on race nutrition.

Bike
  • 1h 33m 35s
  • 30.00 miles
  • 19.23 Mi/hr

Nice easy bike to allow for a good transition to the run. HR was in the 115-125 almost the whole time.

Run
  • 31m
  • 4.00 miles
  • 07m 45s /Mi

With the weather cooperating (75 degrees, calm, overcast), I felt very strong on the run. I had plenty left in the tank to go farther, which is very reassuring for race day.

This run was a very good run for me. I compared this run to the first 4 miles of my Drake Relays half marathon. I ran those 4 miles about a minute faster, but with a HR of about 160, and with near-ideal conditions, and without a 30-mile bike ride preceding it. I am very encouraged by today's workout.

Furthermore, I ran in my regular cotton socks, and my feet felt fine. I will probably try the technical socks some other time, maybe during the winter. But right now is probably not the best time to be experimenting with new equipment.

Run
  • 28m 55s
  • 4.00 miles
  • 07m 14s /Mi

New distance shoes, hopefully in time to get them properly broken in for Pigman.

4 miles on the treadmill, negative splits:

7:30
7:23
7:08
6:54


OK, question for you guys: what kind of socks do you run in? I have always ALWAYS run in regular cotton socks that I wear all the time for ordinary use. When I bought these shoes, the guy who sold them to me was practically laughing at me because I wear cotton socks. He asked my how often I get blisters. Um, never. He said I'm lucky, and it's only a matter of time.

OK, fine, I'll try out your synthetic technical fiber socks. Guess what? My feet are killing me today. I have never had a problem with cotton socks; I switch to this other kind of socks and after just 4 miles my feet are quite upset with me.

robfornoff's Training Log


 August 2011 
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   
 
Time
Distance
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