Chipping Away At It

Sunday - September 18

Bike
  • 1h 31m 01s
  • 28.39 miles
  • 18.72 Mi/hr

5 mi flat/WU
15 mi North Shore hillwork
8.4 miles TT

Rode w/ Derrick. Wanted to do 40
miles but my son's valve broke on his BMX bike and I had to find a 20 X 1 1/4 tube before the race at noon! It's a good thing we cut the ride short cause my quads were only
mildly sore from the Cow Harbor hills; but after the hillwork and TT effort this moring, my quads HURT!! Tough walking down stairs. I think I need some more time in the Normatec boots tomorrow during lunch :)

  • Health data: Soreness: 2 Fatigue: 3

Saturday - September 17

Run #1
  • 04m 12s
  • 0.55 miles
  • 07m 38s /Mi

Warm-up

Run #2
  • 42m 01s
  • 6.30 miles
  • 06m 40s /Mi

10K PR!
180 / 4402

I really pushed to get under 42 mins the last stretch, but it just wasn't
happening. The last .3 of a mile my Garmin had a 5:25 pace, so I was pushing as hard as possible!! My good friend Dan beat me by exactly
a minute. I usually just edge him out at Tri's and road races. The difference is he's now 166 pounds and I'm 177. I gotta drop this weight.

Also, the Normatec MVP boots are gold!!! My legs felt absolutely perfect the entire run, and even after. My legs have never felt this good after this hilly 10k.

Run #3
  • 09m 24s
  • 1.00 miles
  • 09m 24s /Mi

Cool Down. Ran up Scudder hill.

  • Health data: Soreness: 4 Fatigue: 4
  • RACE DAY: The Great Cow Harbor 10k

Friday - September 16

Sport
  • Stretching
  • 1h 00m

40 mins Normatec boots, 20 min Dr.Marc stretched out my hammys, hips, glutes

Huh, I surpassed my Swim and Bike totals from last year.  Cool.  :)  Today I Rest.  I get stretched out.  And I wear the Normatec Gumby Boots. :)

Mother Nature has not been subtle this year.  Yesterday morning was Summer - humid and warm.  Suddenly this morning it's 50 degrees and chilly!  Hello Autumn!!


  • Health data: Soreness: 4 Fatigue: 4

Thursday - September 15

Swim
  • 36m 32s
  • 2000.00 meters
  • 01m 50s /100 meters

500 WU
500 Mod
1 X 500 every 2' (1:39,1:37,1:38,1:37,1:34)
500 CD

I haven't swam in my pool since mid-July! With the kiddies back in school, I had the entire pool to myself!!

Run
  • 21m 46s
  • 3.00 miles
  • 07m 16s /Mi

Pre-10k Race Tune-up
1/4 mi WU
2 X 1/4 mile strides @ 6:40-6:50 pace
1 X 100 yard @ Race Pace 6:35

Nice and cool out. If I feel this good or better Saturday morning, I will PR.

    Wednesday - September 14

    Bike
    • 1h 08m 38s
    • 22.36 miles
    • 19.55 Mi/hr

    Aerobic. I love the gatorskin tires cause they rarely puncture. In fact, only ever had two punctures in 4 years, and both were from thick metal construction staples. But damn do I feel them dragging against the road! They just don't wanna roll. It'l like running with ankle weights on. But I'm sure I'll be happy come Race Day when my I thrown on my Pro 3's. :)

    Looking forward to the Cow Harbor race this Saturday.  It's an iconic 10k which draws olympic talent every single year from around the country, with around 5,000 total runners.  First year I ran it Ryan Hall set the course record, which still stands today.  Friday afternoon I'm going to see my Sports Doc and get the glutes and hammy's stretched out; and then I am going to spend an hour in the 'Magic Pants' - the Normatec MVP.  They're pneumatic compression boots that pump the blood in and out of the legs.  They help Recovery and just make your legs feel light and springy, and ready to Race!  

     

    • Health data: Soreness: 4 Fatigue: 3

    Tuesday - September 13

    Swim
    • 30m 29s
    • 1700.00 meters
    • 01m 47s /100 meters

    Wildwood Lake
    EZ first 75%. Race Pace the last stretch home.

    Run
    • 1h 01m 41s
    • 6.87 miles
    • 08m 59s /Mi

    EZ Aerobic. Fire Road w/ Derrick.

    What a beautiful day out.  It's 80 degrees but low September humidity.  Had a fantastic morning working out with my buddy Derrick.  The cumulative effect of training since January 1 this year has been creeping up on me.  I've been very fatigued these last few weeks.  To counteract this, I've recently started dialing back my workouts and intensity and the fatigue is finally starting to ease.  In the past years it has always been a combination of muscle/body soreness & fatigue that has forced me to limit my training.  But this last month it's just been fatigue by itself; my muscles feel strong, and I have little to no soreness.  It is a little frustrating, but it is what it is.  And that's all it is. :) 

    • Health data: Soreness: 4 Fatigue: 3

    Monday - September 12

    Congrats to all my friends who raced this weekend.  You all did a great job.:)  It was beautfiul weather for racing, and as much as I so wanted to be racing myself, it was just as nice to watch my son race BMX.  Plus, if my Run and Bike this weekend were any indication as to how my Race would've gone this weekend, perhaps it's best I didn't race. 

    Rest Day today.
    Swim Lake and Fire Road Run w/ Derrick tomorrow.
    Great Cow Harbor 10k this Saturday. 
    Ironman Pocono t-minus 3 weeks.

    • Health data: Soreness: 3 Fatigue: 3

    Dream Chaser's Training Log


     September 2011 
    SunMonTueWedThuFriSat
         1 2 3
    4 5 6 7 8 9 10
    11 12 13 14 15 16 17
    18 19 20 21 22 23 24
    25 26 27 28 29 30 
     

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