The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 75FLow 46F
  • Temp: 42F
  • Hum: 92%
  • W: 4mph WNW
SATURDAY
Partly Cloudy
High 74F
Low 42F
SUNDAY
Moderate or heavy rain in area with thunder
High 74F
Low 56F
MONDAY
Sunny
High 76F
Low 44F
TUESDAY
Light rain shower
High 65F
Low 42F

Wednesday - August 10

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.

Tuesday - August 9

Typically busy Tuesday, so we'll call it a rest day between the long run and the long bike.

Monday - August 8

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.

Sunday - August 7

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.

Saturday - August 6

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.

Friday - August 5

Thursday - August 4

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 
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