The question is: will this make me faster?

Ankeny,IA 
Today
Partly Cloudy High 81FLow 60F
  • Temp: 73F
  • Hum: 50%
  • W: 13mph S
MONDAY
Patchy light drizzle
High 74F
Low 40F
TUESDAY
Sunny
High 64F
Low 47F
WEDNESDAY
Patchy rain nearby
High 66F
Low 51F
THURSDAY
Sunny
High 69F
Low 48F

Friday - August 12

Thursday - August 11

Run
  • 29m 21s
  • 4.00 miles
  • 07m 20s /Mi

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.

robfornoff's Training Log


 August 2011 
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Volume

Time
Distance

Actual vs Planned

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