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View albumI AM AN IRONMAN
July 3
- 1h 07m 35s
- 16.71 miles
- 14.84 Mi/hr
July 2
July 1
- 1h 23m 01s
- 25.03 miles
- 18.09 Mi/hr
New route. Paige/Plano Pkwy to Windhaven to Spring Creek to Central Expressway (N 75) and then Alma to Legacy back to 121 to home. Wanted to go a little easier on the bike this time and felt very refreshed for the run. Even stretched during transition just to ensure my legs/calves/hammies, etc. were ready.
- 39m
- 4.00 miles
- 09m 45s /Mi
7 min transition into running shoes (kept bike jersey and bike shorts on to limit time spent in transition (always simulating racing conditions, right?) Went sockless (remember, race conditions)...tried to keep a 10 min first mile, 8:30 2nd mile and 10 min 3rd mile and 10 min 4th mile. actual: 9:55 first mile. 8:39 2nd mile. 10:13 3rd mile. 10:12 4th mile. Considering I was checking my Garmin every couple of minutes, I just about did what I set out to do. Ankle didn't get me any fits. I was pretty happy about that. Right knee also gave me no reason to slow down. I'm officially ready for my 5k on Friday and the Oly on the 13th.
June 30
ankle is sore. Contusion on right leg is all but a forgotten memory (Peroxide and neosporin do wonders!) Plan for the day is to ride again. I'm going to rest the ankle (ie. not run) for a few days and see if it feels better. Hopefully cycling won't be as dangerous as running was yesterday. LOL. Going to do the same 10 mile and try to get in 3 loops.
* UPDATE * Decided to chill at the casa rather than push the ankle tonight. I'll see how it feels tomorrow. Today it didn't get much better as the day progressed as I had hoped. Probably a smart move.
June 29
- 1h 12m 07s
- 21.90 miles
- 18.22 Mi/hr
Got a good ride in tonight. Route was nice. Paige/Plano Pkwy to Windhaven to Midway to Spring Creek to 121. I went a few blocks within my neighborhood and then did the loop again.
- 1h 02m 43s
- 6.20 miles
- 10m 07s /Mi
Followed up the bike ride with a run. Spent 13 minutes in transition (lol) had to fill fuel belt water bottles. 13 total minutes changing clothes and putting on running shoes.
I had my first real road rash crash tonight! WOOHOO. Although it was different than most peoples. You see, I was all done with my bike ride, was 5 miles into my run when I reached around for my water bottle from the fuelbelt and apparently veered left on the sidewalk slightly. My left foot caught the edge where the sidewalk ends and the grass begins. Unfortunately, the mowers had already been by and had edged the grass, so there was a nice 2 inch gap between the grass and the cement. I tweak the ankle and somehow fell face forward (mostly on the right knee) and then did a somersault and landed flat on my back. I laid there for a good 30 seconds (in pain, in shock, in embarrasment (sp?). I checked inventory (left ankle screaming in pain) and right knee crying in red tears (blood). I popped up and continued to finish my run. LOL. Pics to be posted once I figure out how to do it. Yeah, I know it doesn't happen unless there are photo's, so when I got home, I took a few shots before cleaning it up. Other than the "crash" on the run, I really felt good during the bike/run. Nutrition consisted of two cliff bars, 3 gu's and 4 salt tablets. 40 oz of water on the bike and 4 water bottles on the fuel belt (I have to see how much they hold, but I believe it's 4 oz's each).
June 28
June 27
- 55m 38s
- 6.20 miles
- 08m 58s /Mi
I decided to see how a 10k 9:00 min/mile felt (ok, it's on a TM at work, but being a single parent, it's very hard to find time to train outdoors when he's with me (every other week). I didn't have my Garmin, so no data collected. But I can tell that my HR stayed about the 155 - 160 mark. I'm feeling pretty good about my running lately. Hopefully, next week I can get some good rides in on the bike (that's the plan anyway). I understand the whole "three disciplines" thing, so I will get on the saddle soon enough. Water...hmmm...well, I'm fairly good at the swim and obviously spend the least amount of time in the water...but fortunately, that's not a limiter for me. Of course, getting wet now and again would be nice.
bkarhu's Training Log
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