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November 27

Run #1
  • 15m
  • 1.50 miles
  • -----

Jog to 5k check-in.

Run #2
  • 36m 55s
  • 5.00 miles
  • 07m 22s /Mi

Turkey Trot Run!

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Overall Workout: 5

November 26

Run
  • 42m 40s
  • 5.13 miles
  • 08m 19s /Mi

WU: 5'
MS: 35' Z1/Z2

Avg. HR in Z2: 146

Strength
  • 20m

3 sets of 20 pushups, tricep extensions, BW squats 40 crunches, 10 obliques...

Sport
  • Stretching
  • 10m

Pre-run and post-run....

Morning run around the park, followed up with stretching and some body weight/core workout stuff in my hotel room...

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 5 Overall Workout: 4

November 25

Run
  • 35m 04s
  • 3.44 miles
  • 10m 12s /Mi

WU: 5' Fast Walk, 2' stretch.
MS: 28' Z1/Z2

Sport
  • Stretching
  • 05m
Travel day, then a short run around Town Lake after getting settled in.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4

November 24

So yeah, I was supposed to get up and swim this morning but I'm in total vacation mode already. We leave really early tomorrow morning and we're off to Austin until Saturday. So, I'm going to try to run tonight and a bit this week but I don't think I'll bike or swim much until Sunday. Oh well, a few days off will probably help some of the minor but nagging injuries I have so a few days off isn't all that bad an idea ;-) Oh and congrats to everyone who raced IMAZ yesterday. There were some really impressive and fast times. I know I'm new to this IM experience but am I wrong that a 10:30 time just isn't going to get you a KQ any longer? At both IMFL and IMAZ I'm guessing you needed something like a 9:30ish to KQ...which is insanely fast. Uh yeah, I'll be happy with finishing and we'll keep it at that!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3

November 23

Bike
  • 1h 30m
  • 27.00 miles
  • 18.00 Mi/hr

Endurance
Trainer
90
WU: 10' @ 123
MS: 80' @ 137
CD: Last 10' of MS was CD...

Sport
  • Stretching
  • 05m

Post-ride stretching...

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Overall Workout: 3

November 22

Run
  • 1h 10m 16s
  • 8.00 miles
  • 08m 47s /Mi

Run Base
Endurance
WU: 10' Z1 (132)
MS: 55' Z2 (145)
CD: 5' Low Z2 (143)

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    15
    20
    30
    40
  • BACK - Seated row
    2
    15
    20
    60
    70
  • CHEST - Flat Dumbell Press
    2
    15
    20
    35
    40
  • LEGS - 2 Leg Squats
    2
    15
    20
    50
    60
  • LEGS - Hamstring curl
    2
    15
    20
    50
    60
  • LEGS - Leg Extensions
    2
    15
    20
    50
    60
  • LEGS - Leg Press
    2
    15
    20
    100
    120

Added in Core: Crunches 3 x 40 super set with Oblique Crunches 3 x 10 (each side) and a circuit of 3 x 30" side and prone planks.

Sport
  • Stretching
  • 08m
I woke up with the intention of running outside this morning and three simple words changed that: "feels like 18". Actually that is two words and a number but regardless, call me a wuss but I have no desire to run when it feels like 18 out. Sure, when my marathon long runs are on tap I'll suck it up but for now the treadmill will serve me just fine. Followed up with weights, core and stretching. Now I'm done, going to shower, help my girl get ready for a baby shower she is hosting and then head to a friends to do some home brewing. Damn straight, I'm learning how to make some beer today ;-)

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Overall Workout: 4

November 21

Swim
  • 48m 51s
  • 2250.00 yards
  • 02m 10s /100 yards

Speed
50
2250
WU: 300
MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest.
CD: 100

Run
  • 29m 49s
  • 3.30 miles
  • 09m 02s /Mi

WU: 5' @ 1%
MS: 25' Easy Z1 @ 1%

No HR Data, my chrono kept running and by the time I realized it (an hour later) the data was totally skewed...

Average swim but I was just happy to get it all in with how crazy busy the pool was. I swam the 50's on about :50, the 100's between 1:41 - 1:45 and the 150's between 2:33 - 2:40. Wrapped up with my 5 x 100's at about 1:45 - 1:47. The pool was busy and there was an influx of people right at 5:45 am. I went from swimming solo to circle swimming in a matter of moments. Although I hate circle swimming and I had pacing issues because I was the fastest of the three swimmers, I can't complain about that. It happens, the pool gets busy and people of varying speeds and abilities get paired up and I'm sure I've been guilty of being the slow guy in a lane more than once. However, what got me fuming was that while I was circle swimming and having to seriously alter my workout, there were two people taking up an adjoining lane who sat there and talked incessently. Seriously, I think I saw them combined swim a few hundred yards and at one point I think I completed 500 yards without them doing a single stroke. Normally that wouldn't bother me at all but when other lanes are busy, you need to get in, get swimming and get out when you are finished. I almost asked to join them since the lane was going unused but they are regulars there and seem like nice people so I just let it go. Normal work day and despite my fatigue I'm going to try to go on a short recovery run after work. Then it is on to my normal weekend training with a long trainer ride, a 65-70' run and weights. I'll decide on whether or not to add in my recovery swim depending on how my body feels come Sunday morning...

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 2 Overall Workout: 2
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Concretechris' Training Log


 November 2008 
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