"GET TO MILE 18 on the run!"

Saturday - September 14

Bike
  • 1h 45m 12s
  • 30.09 miles
  • 17.16 Mi/hr

Most of the Half Full Tri bike course in Columiba MD

Run
  • 49m 13s
  • 5.51 miles
  • 08m 55s /Mi

Most of the Half Full Tri run course

Stats taken some time after completing the workout, before dinner, and after enjoying a nice beer fairly soon after the workout, %water 60.5. As planned, did most of the Half Full 40 mile Tri course from Centennial Lake, Columbia MD. Without Jenn today, this went quicker though I did have to start from a different area around the lake due to a large event going on where I would normally have parked. So shy of the 32 miles of the entire course. Took a short break and then started on the run. Took a little bit but really did get into the run. While I took run course directions, I didn't see that the road I was queuing off of to make a turn began earlier on the road I was on and then ended later just before I was supposed to turn. But, I turned early thinking I missed the turn when in fact I hadn't arrived. Oh well, I didn't miss much. Except for like 3 hills, this is going to be a good run course, especially since after the last hill, nearly all is downhill. So looking forward to this race in 3 weeks.

Enjoyed a nice beer again afterwards at Milkhouse Brewery which was along the way home.

Sunday: at Doug Saar's again for another swim clinic

Monday: off

Will plan rest of week later.

  • Calories out: 4181 From lifestyle:2289, From activities:1892
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Injury: 2 Hours slept: 7 Overall Workout: 4

Friday - September 13

Swim
  • 29m 08s
  • 1367.02 yards
  • -----

w/u 100 breast
10 x 100 RI :15, 5 w/fins and 5 w/o
c/d 100 breast, 50 free

HAPPY FRIDAY THE 13TH!

Nothing special today, just a swim before the tri club meeting where I drank and ate just a bit too much, especially having dessert. Well, hopefully brick tomorrow will help with that. Decided to do half of the workout with fins and I may continue to do so as this may help with my ankles and kicking in general. Have to ask Doug about it on Sunday.

Sat: Brick and will be doing the bike/run portions of the Half Full Tri course. Might go to the farm brewery afterwards rather than on Sunday like I was partially thinking as it would be better to replenish after the brick rather than the swim.

Sun: Swim clinic at Doug Saar's. Might do something else but will probably just wind down afterwards.

Mon: off

Tues: swim, weights, run

Wed: evening ride

Thur: possible weights and run

Fri: swim and bike?

Thursday - September 12

Run
  • 57m 49s
  • 6.76 miles
  • 08m 33s /Mi

At Ft D

Strength
  • 16m

Full body, major muscles, 2 sets, 15-20 reps, RI :30-1 if needed

Registered for Ironman 70.3 Syracuse 2014!

Stats taken after run and before dinner, %water 60.8. I took my chances today to get the run in after work as storms were quite prevalent during the afternoon and into the early evening. But, nearly all of them had passed by the time I got to the gym and looking at the radar I saw I had a good break in the activity where I could get my run in. Weights first and took some of these a bit lighter to get back into them. Then onto the run. Although it was cooler than earlier, still a bit humid and sweat was dripping on me near the end. I probably should've run quite so fast because my right inner thigh is still sore from Sunday's effort. But, it wasn't really causing me any issue. I forgot to tape my toe and it's a bit sore this evening but felt decent during the run. Well I'll be giving everything a break tomorrow and Sunday.

Friday: swim and then club social

Sat: Brick on the Half Full course, possibly double run at low effort for some fat-burning time.

Sun: 2 hour session at Doug Saar's. Probably won't do anything else.

Mon: off

  • Calories out: 3144 From lifestyle:2352, From activities:792
  • Health data: Sleep: 3 Stress: 4 Soreness: 2 Fatigue: 3 Injury: 2 Hours slept: 6.5 Overall Workout: 4

Wednesday - September 11

Bike
  • 1h 25m 20s
  • 22.24 miles
  • 15.64 Mi/hr

Normal route out on Bethel and back on Hessong Bridge

9/11/2001 - NEVER FORGET!

Stats taken after ride and before dinner, %water 61.1. Think these are trend readings and will probably be different tomorrow. Nothing special tonight, just needed to get out and ride! Hot and a bit muggy this evening with a small thunderstorm to the south threatening to rain on me! But, decided to chance it and as things turned out, it dissipated and I was able to enjoy my ride unimpeded.

Now interesting how things sometimes drop in one's lap. I just noticed on a Facebook group I belong to that there was a free entry in Freedom's Run for joining the local chapter of Team RWB (Red, White, & Blue). Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. Mostly I'll be showing the colors and posting a fundraising page to help raise awareness. It's cool with with my sponsor as he's a former Marine himself. So adding this to my list of races. It'll be good training for the 50K at the end of Oct.

Tomorrow: deciding as I write. I may take my running gear into work so I can run before any thunderstorms hit. But I may chance it until later. Will do some light weights at the gym.

Friday: swim in the afternoon, club social in the evening

Sat: Brick - Half Full Tri Olympic course

Sun: swim clinic at Doug Saar's again

Mon: off

  • Calories out: 3226 From lifestyle:2340, From activities:886
  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Injury: 2 Hours slept: 7 Overall Workout: 3

Tuesday - September 10

Swim
  • 14m 52s
  • 382.76 yards
  • -----

300 kicking w/fins
50 free w/fins

Sport #1
  • Aqua Jogging
  • 16m 05s
Sport #2
  • Stationary Biking
  • 30m

gym recumbent

Stats taken after getting home from gym and errands, %water 61.1. Wow, I hope this trend continues! First time I've seen below 17% in a while. Well, will see as I tend to eat a bit more the week after a big race.

So today is just recovery as my inner quads are sore and a few other places too. However, it's really not that bad overall and I'm not hobbling. So, a bit of kicking first with Z2 Zoomers, then deep water running to help with the soreness, and finishing up with a light spin on the recumbent. I really wanted to go out for a ride or something because it was nice though hot. Hopefully tomorrow.

Not sure but I might be getting a cold though it could be allergies. I get them this time of year. I woke up with a good deal of throat soreness yesterday morning. That seemed to go away but it's kinda back later today. So, will see how I do tomorrow and the rest of the week.

Wed: ride after work if it's not storming

Thur: possible second ride but more than likely I'll be inside the gym again.

Fri: swim, perhaps weights, and easy run

Sat: I'm hoping I can do the Columbia bike and run for a brick.

Sun: With Doug Saar during the late morning to early afternoon for another swim clinic session. If I don't do the brick on Sat, I will try on Sun

Mon: off

This all assumes I'm not catching a cold.

  • Calories out: 2818 From lifestyle:2345, From activities:473
  • Health data: Sleep: 3 Stress: 4 Soreness: 2 Fatigue: 3 Injury: 2 Hours slept: 7.5 Overall Workout: 3

Monday - September 9

Recovering from yesterday's race. Not really feeling too bad considering, but I know that my inner quads will be more sore tomorrow than today. Still, sometimes I'm hobbling after races. Hopefully won't be too bad. Perhaps treat myself to dinner.

Tomorrow I'm just going to spin easy at the gym as I'll still be recovering. Not sure about the rest of the week as it will be hot for a couple of days. May go for a ride on Wed evening. Should just be a light week before I get back into things as I have the Half Full in a little less than 4 weeks.

Sunday - September 8

Swim
  • 39m 37s
  • 2112.00 yards
  • 01m 53s /100 yards

Rev 3 Half swim course

Bike
  • 2h 43m 17s
  • 56.00 miles
  • 20.58 Mi/hr

Rev3 Half bike course

Run
  • 1h 43m 02s
  • 13.10 miles
  • 07m 51s /Mi

Rev3 Half run course

I'll be doing a race report a while later (still haven't gotten done with USAT Nationals :( ). But, let me post here what I posted on Facebook:

Despite windy conditions (15 mph gust to 22 inland/24 to 29 onshore!), the 1/2 mile jog/run from the swim exit to transition, some light rain halfway on the bike, getting hit by sand off the beach, and sand over my gear in transition blowing in off the beach, finished my 6th Half Ironman distance yesterday at Rev3's Cedar Point Half Rev triathlon event, Sandusky OH! And set a Personal Record for the distance finishing in 5 hours, 14 min, and 24 sec...that's 11 min faster than in 2011 at Eagleman 70.3! The icing on the cake was that I came in 4th in Age Group out of 36 and 88th out of 706 finishers overall!! Missed 3rd by 1m 21s...it's okay, I was elated that I PR'd!

I will post some pics too. A LOT more to talk about on this one!

sbrdave's Training Log


 September 2013 
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Volume

Time
Distance

Upcoming races

  • Beach2Battleship Half Iron Distance Triathlon (Triathlon)
    10/25/2014 Wilmington, North Carolina

Totals

  • August's totals
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  • 2014 totals
  • 2013 totals