RACEDAY!
Wow, a year since I registered, over seven months of training, months of planning and here it is.
I woke up in the best mood. I didn’t get the best night sleep, but I wasn’t expecting it. I was just so happy that it was time. I felt prepared and I wasn’t nervous at all. It was such a great feeling. Alison on the other hand was a bit nervous.
Woke up at 4:00Am to eat, then I took a hot shower and did some light stretching. Got my gear on, and prepared my dry clothes bag and then we walked to the transition area.
Yeah, my tires weren’t flat. Apparently others were not so lucky. Some found their tires flat in the morning, others discovered them flat after the swim, some popped as they were mounting them for the start of their ride. Like I said, I was happy I got my flat Saturday and not Sunday.
I inflated my tires to the suggested pressure by last year’s top female Heather Gollnick, made sure everything was ready for me to start my bike portion and walked down to the swim start.
There we got marked, 970 on my arms, and 38 on the back of my leg. After that I got in a good stretch and then had to wait in line. First the bathroom line, then the swim start line. 6:50 the pros started, 7:00 everyone else, 7:30 after one more wave to Alison, I was in the water. Water temperature was great. I got into a groove early on. My breathing was very controlled and I just felt very comfortable and relaxed from the first stroke to the last. The current wasn’t too bad, which meant up stream wasn’t too hard, but you also didn’t get a boost down stream either. I thought I was having a great swim, so I was kind of surprised by my 1:18. Was expecting more like 1:10. The only problem I had was a cramp in my right calf with about 200 meters to go.
Looking back now I probably could have shaved several minutes off of both of my transition times, but I told myself to relax and not rush through them. So that’s what I did. I wanted to make sure I did all I needed to and was fully prepared to start the next part of the race.
I’m going to give the Reader’s Digest version for the bike portion. A lot can happen in 112 miles but basically everything went well. I was able to maintain my 17mph goal. I tried to take advantage of all of the down hills. No flat tires, no accidents. I did pop my chain once, but it was a quick fix and I was back to work. I stuck to my hydration and nutrition plan and tried to stay as cool as possible. By my standards it was a great ride. I expected to ride for 7 or more hours, so to see my time was 6:37 I couldn’t have been happier. By the way, I didn’t look at my time until I was dismounting my bike.
So now I was in an even better mood than before. All I wanted to do was to get off of that bike, and I did. So it was time to just settle into a run and finish it up.
I wanted to start out at a 10 min/mi pace for the first 13 and decide then if I could pick it up from there. I pretty much averaged 10-11 min/mi for the first 16 miles, and then I started to have some problems. Physically I was fine. I wasn’t tired or winded, my body felt great, my breathing was controlled. I wasn’t hot, dehydrated or have any stomach issues. I simply lost mental focus and had a tough time getting it back. So I started to think about my family, friends, all of the support I was getting, the Hoyts and how lucky I was. At about mile 20 or 21 I was able to get back my focus and I was able to finish strong. I would have liked a better run time, but considering, I was very happy with 4:52.
Before I left for Louisville, I was telling a group of friends who were going to track me online that if they saw me finish in 13 hours that meant I had a good day. I finished in 13:05. I HAD A GREAT DAY!
Monday, September 8, 2008
Saturday – 8/30/08
OK, I have to be honest with you. It is now Monday the 8th and I am trying to update and wrap up my blog almost a week after it ended, so hopefully my memory is still clear.
Saturday morning Alison and I went for a short run. We ran around the wharf and spent some time looking around the transition area and the swim start, which is about a mile from the swim finish. After the run, we ate breakfast and went to the room to rest.
At noon we went to a downtown restaurant to meet her family (Tricia, Randy, Andrea and Mark) for lunch and as we are standing outside of the restaurant out walks my parents! I couldn’t believe it. They had driven all through the night to get there and surprised me. Of course everyone, except me was in on it. Apparently they worked it out weeks ago and were going to surprise me that night at dinner, but got into town early so there they were. I was shocked and extremely happy! What an energy boost to have them there. It was amazing.
So obviously we had a great lunch and afterwards I needed to turn in my gear. We walked down to the transition area to drop everything off and as I was racking my bike, my back tire popped and went flat. I couldn’t believe it, but I actually handled it really well and as I kept telling myself, better now than tomorrow. I had to take my bike to the bike tech area and I had them put on a new tube. I didn’t want to use the 2 I had so I just bought a new one. As I’m standing there Heather Gollnick comes up next to me. Heather was the top female finisher last year and she wanted the bike tech to look over her bike one last time. She told me to enjoy the race and that I would always remember my first.
After a quick ride to test out the bike, I finally racked it and headed back to the room. Unfortunately I did not have any time to rest before we had to get ready for dinner. That made me a bit uneasy, but overall I was very relaxed all day.
Alison found this great Italian restaurant online and we all met up for dinner. It was great, the food, the service and more importantly, the company. We didn’t even talk about the race, so I was even more relaxed. After dinner it was time to go back to the hotel to rest, but Alison had more surprises for me.
Weeks before the race she had been asking friends and family to send her well-wishes to pass along to me, and Saturday night she gave them to me. There were cards, pictures, e-mails, letters and a whole bunch of things from people who wanted to wish me well. It put me in such a good mood and helped me realize how much this all meant to me. I told Alison that I was going to enjoy this and not worry about anything because I had already won with all of this support.
And that’s exactly how I woke up…
Saturday morning Alison and I went for a short run. We ran around the wharf and spent some time looking around the transition area and the swim start, which is about a mile from the swim finish. After the run, we ate breakfast and went to the room to rest.
At noon we went to a downtown restaurant to meet her family (Tricia, Randy, Andrea and Mark) for lunch and as we are standing outside of the restaurant out walks my parents! I couldn’t believe it. They had driven all through the night to get there and surprised me. Of course everyone, except me was in on it. Apparently they worked it out weeks ago and were going to surprise me that night at dinner, but got into town early so there they were. I was shocked and extremely happy! What an energy boost to have them there. It was amazing.
So obviously we had a great lunch and afterwards I needed to turn in my gear. We walked down to the transition area to drop everything off and as I was racking my bike, my back tire popped and went flat. I couldn’t believe it, but I actually handled it really well and as I kept telling myself, better now than tomorrow. I had to take my bike to the bike tech area and I had them put on a new tube. I didn’t want to use the 2 I had so I just bought a new one. As I’m standing there Heather Gollnick comes up next to me. Heather was the top female finisher last year and she wanted the bike tech to look over her bike one last time. She told me to enjoy the race and that I would always remember my first.
After a quick ride to test out the bike, I finally racked it and headed back to the room. Unfortunately I did not have any time to rest before we had to get ready for dinner. That made me a bit uneasy, but overall I was very relaxed all day.
Alison found this great Italian restaurant online and we all met up for dinner. It was great, the food, the service and more importantly, the company. We didn’t even talk about the race, so I was even more relaxed. After dinner it was time to go back to the hotel to rest, but Alison had more surprises for me.
Weeks before the race she had been asking friends and family to send her well-wishes to pass along to me, and Saturday night she gave them to me. There were cards, pictures, e-mails, letters and a whole bunch of things from people who wanted to wish me well. It put me in such a good mood and helped me realize how much this all meant to me. I told Alison that I was going to enjoy this and not worry about anything because I had already won with all of this support.
And that’s exactly how I woke up…
Friday, August 29, 2008
Friday – 8/29/08
Woke up this morning at 6:00 to get some breakfast and be ready for a practice swim at 8:00. Even the practice swims are an organized event. There was check-in and check-out which included a new Gatorade bike bottle, and they had a 1 mile course mapped out with buoys. The water felt great. It wasn’t cold and seemed clean. I had a great swim, felt relaxed and enjoyed swimming with the current although swimming against the current didn’t seem to be a problem either. After the swim Alison and I went to the official athlete briefing where they give you all the information you would need. It was very helpful.
After the meeting, I wanted to get out on the bike so I headed out for a 20-mile ride. It felt good to get back on the bike and except for a weird and painful cramp I got in my left butt check it went well.
Of course this whole time I see other athletes doing other things, and you can’t help but wonder if you’re doing the right thing, but now is not the time to second-guess. So I am just sticking to my plan, ignoring the others and more importantly trying to enjoy myself as much as possible.
Went back to the room, showered and then Alison and I went to lunch. After lunch went back to the room and had a great nap. Woke up, and got ready for the welcome banquet.
The banquet was OK. Met some nice people, the food was alright, but the program was good and really helped get everyone in the mood. It still seems weird that I’m actually here and this is finally going to happen.
After the meeting, I wanted to get out on the bike so I headed out for a 20-mile ride. It felt good to get back on the bike and except for a weird and painful cramp I got in my left butt check it went well.
Of course this whole time I see other athletes doing other things, and you can’t help but wonder if you’re doing the right thing, but now is not the time to second-guess. So I am just sticking to my plan, ignoring the others and more importantly trying to enjoy myself as much as possible.
Went back to the room, showered and then Alison and I went to lunch. After lunch went back to the room and had a great nap. Woke up, and got ready for the welcome banquet.
The banquet was OK. Met some nice people, the food was alright, but the program was good and really helped get everyone in the mood. It still seems weird that I’m actually here and this is finally going to happen.
Thursday – 8/28/08
I wanted to start to add a little more detail each day I’m here in Kentucky.
So when Alison and I arrived we checked in the hotel and we were so hungry we went down to Fourth Street (the finish line area) to eat lunch. Found a great restaurant with outdoor seating and just started to take in the fact that we were finally here. We went back to the hotel where I went through athlete check-in and got my race information. I was given bib # 970. Volunteers walked us through all the details and gave us our numbers, timing chips and race bags. After that I went to the IOS area to pick up my bike. At first the lady couldn’t find my receipt and I thought they didn’t have my bike and gear, but eventually she found it and I saw my bike for the first time since last Saturday.
We went back to the room, unpacked and organized a little, then I got a call that there was a package waiting for me at the front desk. It was this huge gist basket from Irene Stuart and the Sisters Network. It had fruit, candy, cakes and beer. It was amazing.
Later that night we went to dinner on the top floor of the hotel to a revolving restaurant called Rivue. The food was great and the views of the river were very cool.
After dinner we went back to the room and started to wind down. It was a long day and I needed to get some rest. Two more days til Ironman.
So when Alison and I arrived we checked in the hotel and we were so hungry we went down to Fourth Street (the finish line area) to eat lunch. Found a great restaurant with outdoor seating and just started to take in the fact that we were finally here. We went back to the hotel where I went through athlete check-in and got my race information. I was given bib # 970. Volunteers walked us through all the details and gave us our numbers, timing chips and race bags. After that I went to the IOS area to pick up my bike. At first the lady couldn’t find my receipt and I thought they didn’t have my bike and gear, but eventually she found it and I saw my bike for the first time since last Saturday.
We went back to the room, unpacked and organized a little, then I got a call that there was a package waiting for me at the front desk. It was this huge gist basket from Irene Stuart and the Sisters Network. It had fruit, candy, cakes and beer. It was amazing.
Later that night we went to dinner on the top floor of the hotel to a revolving restaurant called Rivue. The food was great and the views of the river were very cool.
After dinner we went back to the room and started to wind down. It was a long day and I needed to get some rest. Two more days til Ironman.
Thursday, August 28, 2008
Training Log - Week 30 – 8/21/08 – 8/27/08
Thursday – 8/21/08
Even though I’ve cut back on my workouts, I still find myself very tired. I went to bed last night at 8:30. I guess my body is trying to catch up on some missed sleep. Anyway, this morning I rode for just an hour at my usual 17-18 mph pace and did some yoga. Felt good. Worked out this “kink” I’ve felt in my right knee the past couple days. [17]
Friday – 8/22/08
This morning I headed back to the pool for a combo swim and run. Felt really good in the pool. I tried to stay relaxed and concentrate on my breathing and imagine myself in the race telling myself to calm down and just settle in for a long swim. I tried to stretch out a bit more than the other day during and after the swim and it made for a better run. I ran at a good pace and felt much better than Tuesday. Feeling good. [4]
Saturday – 8/23/08
Have to take my bike and gear up to Cary to Inside Out Sports for transport to Louisville. It makes it all seem very real! So this morning, I checked and double-checked all my gear. Marking things, making lists and just hoping for the best. I cleaned my bike and drove it all up to IOS. Walked it into the store, dropped it off and left. It was all very boring, and the workers were just like “OK” but inside I was screaming, “Don’t you know how important this is. This is huge. Should we have some kind ceremony or something?” So of course the whole drive home I was wondering if everything was going to be OK with my stuff? Will they take care of it? And as I was driving thinking, man this drive is taking long, I realized the one-way trip was 105 miles, 7 miles short of the 112 I’ll be riding next Sunday. I relaxed, put some classical music on the radio and just drove home picturing the race and being calm.
Sunday – 8/24/08
Went to White Lake for an open water swim. Had a really good swim, but got a cramp in my leg that I’ve never felt before. I was very relaxed and felt really at ease the whole time. The water was nice, a bit choppy and the passing boats added to that, but I never felt uncomfortable, and I didn’t get tired at all. I ended up swimming for about 47 minutes and I could have gone longer, but I got this really sharp pain on the upper-inside thigh of my right leg. I have never felt this pain before, and I can’t even really call it a cramp, but it hurt and I felt like I needed to stretch and rub my leg. It almost felt like the blood flow was being restricted. It upset me more than anything, but it wasn’t like my typical foot cramp that I can just shake away. Probably swam a little over a mile [1]
I went to the lake with Bryan, Grady and Adam. These are the men from Pembroke along with Venus, Barry, Steve, Elliot, & Matt and their wives & girlfriends who have created a triathlon club called TRI WARRIORS. They have all been bit by the tri bug and decided to get together and create a club and last night they had a ceremony to wish me well for the race and present me a check for $275 for the fundraiser. They also officially invited Alison and I to join the club. It was extremely nice and the event was very supportive and these guys, who barely know us, really made us feel so welcome and they gave me a great sendoff and boosted me up for the big race. Thank you guys. Last night meant a lot to me! I hope to make you proud.
Monday – 8/25/08
Today I spent some time on the bike and I practiced mounting and dismounting the bike with my shoes already in the pedals. From what I understand it is a long run from the transition area to where you can mount the bike so I will have to run it in my socks, so I wanted to practice this since I have not really done it before. I don’t think I’ll have a problem pulling it off, I may just not be as fast at it as others.
Tuesday – 8/26/08
Got back in the pool for a swim this morning and afterwards ran 3 miles. I really am trying to take it easy this week, and although I may be taking it easier than most athletes during their taper periods, I want to go into the race rested and relaxed and I definitely feel both rested and relaxed. [4]
Wednesday – 8/27/08
Well I didn’t workout (milking this taper thing for all it is worth) but I did get an adjustment and a massage today. And I will say that my weekly adjustments and massages have been one thing that kept me going and feeling well these past 7 months. But the biggest thrill of the day was when I walked into Kiwanis to find the entire room filled with friends wishing me well on the Ironman. Turns out Josh Whitley and Alison planned a surprise party for me and it was truly amazing. They had gifts for me, a cake, and messages wishing me well. It just made me feel so lucky to be in such a supportive community. Thank you Josh & Alison, and all who attended, that was great. Later that night I was surprised by the entire Cherichella family who brought me a framed and personally signed picture of Dick & Rick Hoyt. I couldn’t believe it. The Hoyts are why I started this journey to begin with 6 years ago and to have a picture signed by them to me was the icing on the cake. Thank you Cherichellas! I also got a visit from Dan & Myra Kenney to wish us well and that too meant a lot to me. After awhile I started thinking about the Ironman and I started to freak out a little, but as usual Alison was there to “talk me down” and helped me through my little panic attack. I love you honey!
Thursday – 8/28/08
WOW! It’s here. Travel day. No turning back now. We left NC at 8:00AM and arrived in KY at 11:30 (btw/ NO time change) and it has been non-stop since then. Check in hotel, eat lunch, grocery shopping, athlete check-in, picked up bike and gear, walked around expo, dinner and finally here I am. It’s twelve hours since the time we left NC and I’m sitting in the host hotel for the 2008 Louisville Iornman updating my blog. It’s a bit surreal. More details later.
Even though I’ve cut back on my workouts, I still find myself very tired. I went to bed last night at 8:30. I guess my body is trying to catch up on some missed sleep. Anyway, this morning I rode for just an hour at my usual 17-18 mph pace and did some yoga. Felt good. Worked out this “kink” I’ve felt in my right knee the past couple days. [17]
Friday – 8/22/08
This morning I headed back to the pool for a combo swim and run. Felt really good in the pool. I tried to stay relaxed and concentrate on my breathing and imagine myself in the race telling myself to calm down and just settle in for a long swim. I tried to stretch out a bit more than the other day during and after the swim and it made for a better run. I ran at a good pace and felt much better than Tuesday. Feeling good. [4]
Saturday – 8/23/08
Have to take my bike and gear up to Cary to Inside Out Sports for transport to Louisville. It makes it all seem very real! So this morning, I checked and double-checked all my gear. Marking things, making lists and just hoping for the best. I cleaned my bike and drove it all up to IOS. Walked it into the store, dropped it off and left. It was all very boring, and the workers were just like “OK” but inside I was screaming, “Don’t you know how important this is. This is huge. Should we have some kind ceremony or something?” So of course the whole drive home I was wondering if everything was going to be OK with my stuff? Will they take care of it? And as I was driving thinking, man this drive is taking long, I realized the one-way trip was 105 miles, 7 miles short of the 112 I’ll be riding next Sunday. I relaxed, put some classical music on the radio and just drove home picturing the race and being calm.
Sunday – 8/24/08
Went to White Lake for an open water swim. Had a really good swim, but got a cramp in my leg that I’ve never felt before. I was very relaxed and felt really at ease the whole time. The water was nice, a bit choppy and the passing boats added to that, but I never felt uncomfortable, and I didn’t get tired at all. I ended up swimming for about 47 minutes and I could have gone longer, but I got this really sharp pain on the upper-inside thigh of my right leg. I have never felt this pain before, and I can’t even really call it a cramp, but it hurt and I felt like I needed to stretch and rub my leg. It almost felt like the blood flow was being restricted. It upset me more than anything, but it wasn’t like my typical foot cramp that I can just shake away. Probably swam a little over a mile [1]
I went to the lake with Bryan, Grady and Adam. These are the men from Pembroke along with Venus, Barry, Steve, Elliot, & Matt and their wives & girlfriends who have created a triathlon club called TRI WARRIORS. They have all been bit by the tri bug and decided to get together and create a club and last night they had a ceremony to wish me well for the race and present me a check for $275 for the fundraiser. They also officially invited Alison and I to join the club. It was extremely nice and the event was very supportive and these guys, who barely know us, really made us feel so welcome and they gave me a great sendoff and boosted me up for the big race. Thank you guys. Last night meant a lot to me! I hope to make you proud.
Monday – 8/25/08
Today I spent some time on the bike and I practiced mounting and dismounting the bike with my shoes already in the pedals. From what I understand it is a long run from the transition area to where you can mount the bike so I will have to run it in my socks, so I wanted to practice this since I have not really done it before. I don’t think I’ll have a problem pulling it off, I may just not be as fast at it as others.
Tuesday – 8/26/08
Got back in the pool for a swim this morning and afterwards ran 3 miles. I really am trying to take it easy this week, and although I may be taking it easier than most athletes during their taper periods, I want to go into the race rested and relaxed and I definitely feel both rested and relaxed. [4]
Wednesday – 8/27/08
Well I didn’t workout (milking this taper thing for all it is worth) but I did get an adjustment and a massage today. And I will say that my weekly adjustments and massages have been one thing that kept me going and feeling well these past 7 months. But the biggest thrill of the day was when I walked into Kiwanis to find the entire room filled with friends wishing me well on the Ironman. Turns out Josh Whitley and Alison planned a surprise party for me and it was truly amazing. They had gifts for me, a cake, and messages wishing me well. It just made me feel so lucky to be in such a supportive community. Thank you Josh & Alison, and all who attended, that was great. Later that night I was surprised by the entire Cherichella family who brought me a framed and personally signed picture of Dick & Rick Hoyt. I couldn’t believe it. The Hoyts are why I started this journey to begin with 6 years ago and to have a picture signed by them to me was the icing on the cake. Thank you Cherichellas! I also got a visit from Dan & Myra Kenney to wish us well and that too meant a lot to me. After awhile I started thinking about the Ironman and I started to freak out a little, but as usual Alison was there to “talk me down” and helped me through my little panic attack. I love you honey!
Thursday – 8/28/08
WOW! It’s here. Travel day. No turning back now. We left NC at 8:00AM and arrived in KY at 11:30 (btw/ NO time change) and it has been non-stop since then. Check in hotel, eat lunch, grocery shopping, athlete check-in, picked up bike and gear, walked around expo, dinner and finally here I am. It’s twelve hours since the time we left NC and I’m sitting in the host hotel for the 2008 Louisville Iornman updating my blog. It’s a bit surreal. More details later.
Wednesday, August 20, 2008
Training Log - Week 29 – 8/14/08 – 8/20/08
Thursday – 8/14/08
AM: My mind seems to be working against me. Even though I feel like I’m getting enough sleep and I’m pretty well rested, I find it harder to get out of bed and always get in a good workout. And some days are harder than others. Today was one of those days. I went to the track for my normal Thursday interval training by I just couldn’t get my mind in it. I ended up walking a mile, jogging one, sprint intervals for one, and walking another with some stadium stairs. Plus I got in a really good stretch. So even though I did 4 miles, they were kind of junk miles. [4]
PM: Had a great ride. Met up with the usual suspects (plus a few more) and was able to maintain about 18-20 mph for 40 miles. It’s starting to get dark a bit sooner now, so I need to invest in some lights and reflective gear, plus it cuts down our rides a bit. I tried to stay in front or away from others, so as not to draft as much as I could. I tried to attack the hills and a few straight a ways as well. [40]
Friday – 8/15/08
Even though the pool finally opened, I slept in. I shouldn’t have, but we’re talking about going out to White lake on Sunday for an open water swim, so I had that in the back of my mind and figured that would make up for it.
Saturday – 8/16/08
Great workout today. My last extended workout before Louisville. My taper begins tomorrow. Went up to Ft. Bragg one last time with Bo and we rode 58. I feel more and more comfortable on the hills. Afterwards I ran for an hour. Six miles at an easy 10 min/mi pace. The temperature was much cooler than two weeks ago, so I was not as hot, but I only wanted to run an hour. Felt really good. I’m so excited and ready to go. [64]
Sunday – 8/17/08
Rest
Monday – 8/18/08
Rest. Light Yoga.
Tuesday – 8/19/08
Went to the pool this morning for some drills and freestyle, then hit the road for a short three-mile run at a good pace. My right knee was bothering me, but I’m sure its my arthritis due to all of the moisture in the air. Believe it or not I felt tired after the run. Maybe too much rest the past two days. [4]
Wednesday – 8/20/08
Tapering is kind of weird. I feel like I’m slacking off, but as I have read, it is better to go into a race over rested and under trained, then over trained and under rested. I feel like I will be going in well trained and well rested. This morning I just jumped on the trainer and rode for an hour. [17]
AM: My mind seems to be working against me. Even though I feel like I’m getting enough sleep and I’m pretty well rested, I find it harder to get out of bed and always get in a good workout. And some days are harder than others. Today was one of those days. I went to the track for my normal Thursday interval training by I just couldn’t get my mind in it. I ended up walking a mile, jogging one, sprint intervals for one, and walking another with some stadium stairs. Plus I got in a really good stretch. So even though I did 4 miles, they were kind of junk miles. [4]
PM: Had a great ride. Met up with the usual suspects (plus a few more) and was able to maintain about 18-20 mph for 40 miles. It’s starting to get dark a bit sooner now, so I need to invest in some lights and reflective gear, plus it cuts down our rides a bit. I tried to stay in front or away from others, so as not to draft as much as I could. I tried to attack the hills and a few straight a ways as well. [40]
Friday – 8/15/08
Even though the pool finally opened, I slept in. I shouldn’t have, but we’re talking about going out to White lake on Sunday for an open water swim, so I had that in the back of my mind and figured that would make up for it.
Saturday – 8/16/08
Great workout today. My last extended workout before Louisville. My taper begins tomorrow. Went up to Ft. Bragg one last time with Bo and we rode 58. I feel more and more comfortable on the hills. Afterwards I ran for an hour. Six miles at an easy 10 min/mi pace. The temperature was much cooler than two weeks ago, so I was not as hot, but I only wanted to run an hour. Felt really good. I’m so excited and ready to go. [64]
Sunday – 8/17/08
Rest
Monday – 8/18/08
Rest. Light Yoga.
Tuesday – 8/19/08
Went to the pool this morning for some drills and freestyle, then hit the road for a short three-mile run at a good pace. My right knee was bothering me, but I’m sure its my arthritis due to all of the moisture in the air. Believe it or not I felt tired after the run. Maybe too much rest the past two days. [4]
Wednesday – 8/20/08
Tapering is kind of weird. I feel like I’m slacking off, but as I have read, it is better to go into a race over rested and under trained, then over trained and under rested. I feel like I will be going in well trained and well rested. This morning I just jumped on the trainer and rode for an hour. [17]
Wednesday, August 13, 2008
Training Log - Week 28 – 8/7/08 – 8/13/08
Thursday – 8/7/08
AM: Went to the track this morning for some interval training, including some speed work and stadium stairs. [5]
PM: Alison and I went close to 4 years without a flat and now we get them all the time, which makes me think that I have no idea how to change one and I’m doing something wrong. I actually got another flat last night, on the trainer. What’s that all about? I wanted to ride 30 miles, but I only got 23 before I had to stop. Didn’t feel like dealing with it, so I called it a night. [23]
Friday – 8/8/08
Taking the day off, big day tomorrow.
Saturday – 8/9/08
So close! I wanted to get 100 miles today, but poor “road management” on my part had me come up two miles short. I could have gone up and down the streets in my neighborhood, but that would have been a pain, so I settled for 98. My longest ride ever. Afterwards I had a nice 7 mile run. I felt great. I settled into a nice pace, I was relaxed and just zoned out. I think I will be able to have a great run when I get off the bike if I just relax and run my pace. Overall, it was a good day. [105]
Sunday – 8/10/08
Recovery and rest. I felt good this morning. No pains. Not sore. Well rested.
Monday – 8/11/08
20 days and counting. My semi-taper begins this week. I am eliminating all weight lifting for the rest of my training. I will still do some core work, stretching and very light weights to work on range of motion, but no heavy lifting. I will still have one more long run and ride and I will try to get an open water swim. After this week, I will begin the last two weeks of my full taper. I walked this morning, then swam for an hour. [2]
Tuesday – 8/12/08
AM: Went for a nice and easy 7 mile run at about a 10 min/mile pace so I could get a hour long run. [7]
PM: Another good bike ride on the Pembroke bike route. Had a tail-wind the whole way there and maintained 20 mph or so, but had to fight it on the way back. I need to stop wearing these gel shorts Bob gave me. They just don’t seem comfortable. Finished 27 miles in 1:15, about 10 mins faster then I did the route last week. [27]
Wednesday – 8/13/08
AM: Man, was I tired this morning. I slept so hard I did not want to move when the alarm went off. I almost talked myself into sleeping in, but eventually reality of how many days left before the race sunk in and off I was. The pool in Lumberton still closed so I drove to Red Springs. Walked a mile and ended up having a really good swim workout. [2]
AM: Went to the track this morning for some interval training, including some speed work and stadium stairs. [5]
PM: Alison and I went close to 4 years without a flat and now we get them all the time, which makes me think that I have no idea how to change one and I’m doing something wrong. I actually got another flat last night, on the trainer. What’s that all about? I wanted to ride 30 miles, but I only got 23 before I had to stop. Didn’t feel like dealing with it, so I called it a night. [23]
Friday – 8/8/08
Taking the day off, big day tomorrow.
Saturday – 8/9/08
So close! I wanted to get 100 miles today, but poor “road management” on my part had me come up two miles short. I could have gone up and down the streets in my neighborhood, but that would have been a pain, so I settled for 98. My longest ride ever. Afterwards I had a nice 7 mile run. I felt great. I settled into a nice pace, I was relaxed and just zoned out. I think I will be able to have a great run when I get off the bike if I just relax and run my pace. Overall, it was a good day. [105]
Sunday – 8/10/08
Recovery and rest. I felt good this morning. No pains. Not sore. Well rested.
Monday – 8/11/08
20 days and counting. My semi-taper begins this week. I am eliminating all weight lifting for the rest of my training. I will still do some core work, stretching and very light weights to work on range of motion, but no heavy lifting. I will still have one more long run and ride and I will try to get an open water swim. After this week, I will begin the last two weeks of my full taper. I walked this morning, then swam for an hour. [2]
Tuesday – 8/12/08
AM: Went for a nice and easy 7 mile run at about a 10 min/mile pace so I could get a hour long run. [7]
PM: Another good bike ride on the Pembroke bike route. Had a tail-wind the whole way there and maintained 20 mph or so, but had to fight it on the way back. I need to stop wearing these gel shorts Bob gave me. They just don’t seem comfortable. Finished 27 miles in 1:15, about 10 mins faster then I did the route last week. [27]
Wednesday – 8/13/08
AM: Man, was I tired this morning. I slept so hard I did not want to move when the alarm went off. I almost talked myself into sleeping in, but eventually reality of how many days left before the race sunk in and off I was. The pool in Lumberton still closed so I drove to Red Springs. Walked a mile and ended up having a really good swim workout. [2]
Wednesday, August 6, 2008
Training Log - Week 27 – 7/31/08 – 8/6/08
Wednesday – 7/30/08
PM: Alison has been away since Friday, so I decided not to go to the gym so we could spend more time together.
Thursday – 7/31/08
WOW! One month to go!
AM: Went to the track for some interval training and speed work. [6]
PM: I may have lost my mojo. The second I pulled into my driveway last night a storm came through. I was glad that it hit early enough that I didn’t get everything ready to meet the guys for our Thursday night ride, but of course that meant that I had to ride the trainer. And after my experience Tuesday on the trainer in the HOT garage, Alison suggested I bring it inside. So with the AC, ceiling fan and a portable fan blowing I was at least hoping for a somewhat cooler ride, and for the most part it was. However, I just couldn’t get my head in the game. I wanted to try and mimic our great Thursday rides so I wanted to push myself for a good 2 hours (or more) but after an hour I once again mentally checked out. That’s two trainer workouts in a row where I just can’t seem to get motivated. Not good. Not sure what it is, or if this will hurt me in the long run, but it kind of put me a bad mood and put pressure on to have a really good brick workout this weekend. [17]
Friday – 8/1/08
AM: So far, a good start to the weekend. Walked a mile to warm up, had a good stretch. Lifted for an hour and then worked some drills and swam for a mile. [2]
Saturday – 8/2/08
Early this morning I met up with Bryan, Venus, Barry and Nick and we headed up to Ft. Bragg to hi those hills again. We did 58 miles in 3:15 (wheel time) which is pretty good considering how bad some of those hills are, and I felt great. It was hot, but I had the right nutrition and hydration and I wasn’t feeling fatigued at all. Afterwards we set out for a run, and by this time it was close to noon and getting real hot. I ended up running 7 miles in about an hour. I wanted to do more, but the heat was getting to me. But once again, I was very happy with my overall conditioning and my recovery. Enjoyed a nice ice bath when I got home. [65]
Sunday – 8/3/08
Rest and recovery. Felt great this morning. Very happy!
Monday – 8/4/08
Pool closed again! I’m really frustrated with the pool at the fitness center. Now is not the right time to be having these problems. need to have alternative plan. Ended up walking and lifting. [1]
Tuesday – 8/5/08
AM: Got in a long run this morning. It was 80 degrees at 5:00 so it was a hot one, but I had a good run. I started easy and picked up the pace about half way through. I felt good. Not sore or fatigued. I ran 12 miles in 1:53 so just above a 9 min/mile pace. One bad thing is a long run like that before work cuts down on my recovery time, so I usually feel it the rest of the day. Sore feet and heavy legs. [12]
PM: Even though it was very hot today, I really wanted to get outside for a ride. Partly because it is just as hot in the garage where my trainer is set up, and my last two workouts on the trainer have been a bit lack-luster. So I decided to ride the bike route into Pembroke and back. It was a nice ride. Plenty of room on the road, I had a tail wind almost the entire ride home and the wind was a bit of a relief from the heat. [27]
Wednesday – 8/6/08
AM: Had to drive to Red Springs this morning to swim so I decided to also do my core workout. [2]
PM: Alison has been away since Friday, so I decided not to go to the gym so we could spend more time together.
Thursday – 7/31/08
WOW! One month to go!
AM: Went to the track for some interval training and speed work. [6]
PM: I may have lost my mojo. The second I pulled into my driveway last night a storm came through. I was glad that it hit early enough that I didn’t get everything ready to meet the guys for our Thursday night ride, but of course that meant that I had to ride the trainer. And after my experience Tuesday on the trainer in the HOT garage, Alison suggested I bring it inside. So with the AC, ceiling fan and a portable fan blowing I was at least hoping for a somewhat cooler ride, and for the most part it was. However, I just couldn’t get my head in the game. I wanted to try and mimic our great Thursday rides so I wanted to push myself for a good 2 hours (or more) but after an hour I once again mentally checked out. That’s two trainer workouts in a row where I just can’t seem to get motivated. Not good. Not sure what it is, or if this will hurt me in the long run, but it kind of put me a bad mood and put pressure on to have a really good brick workout this weekend. [17]
Friday – 8/1/08
AM: So far, a good start to the weekend. Walked a mile to warm up, had a good stretch. Lifted for an hour and then worked some drills and swam for a mile. [2]
Saturday – 8/2/08
Early this morning I met up with Bryan, Venus, Barry and Nick and we headed up to Ft. Bragg to hi those hills again. We did 58 miles in 3:15 (wheel time) which is pretty good considering how bad some of those hills are, and I felt great. It was hot, but I had the right nutrition and hydration and I wasn’t feeling fatigued at all. Afterwards we set out for a run, and by this time it was close to noon and getting real hot. I ended up running 7 miles in about an hour. I wanted to do more, but the heat was getting to me. But once again, I was very happy with my overall conditioning and my recovery. Enjoyed a nice ice bath when I got home. [65]
Sunday – 8/3/08
Rest and recovery. Felt great this morning. Very happy!
Monday – 8/4/08
Pool closed again! I’m really frustrated with the pool at the fitness center. Now is not the right time to be having these problems. need to have alternative plan. Ended up walking and lifting. [1]
Tuesday – 8/5/08
AM: Got in a long run this morning. It was 80 degrees at 5:00 so it was a hot one, but I had a good run. I started easy and picked up the pace about half way through. I felt good. Not sore or fatigued. I ran 12 miles in 1:53 so just above a 9 min/mile pace. One bad thing is a long run like that before work cuts down on my recovery time, so I usually feel it the rest of the day. Sore feet and heavy legs. [12]
PM: Even though it was very hot today, I really wanted to get outside for a ride. Partly because it is just as hot in the garage where my trainer is set up, and my last two workouts on the trainer have been a bit lack-luster. So I decided to ride the bike route into Pembroke and back. It was a nice ride. Plenty of room on the road, I had a tail wind almost the entire ride home and the wind was a bit of a relief from the heat. [27]
Wednesday – 8/6/08
AM: Had to drive to Red Springs this morning to swim so I decided to also do my core workout. [2]
Wednesday, July 30, 2008
Training Log - Week 26 – 7/24/08 – 7/30/08
Wednesday – 7/23/08
PM: Walked a mile to warm up, then had a good core workout. [1]
Thursday – 7/24/08
AM: Sadly I could not get out of bed this morning. I felt so tired and the thought of going to the track for speed work made it hard to get up. I know I need more interval training, but I also have become good at listening to my body and knowing when I need more rest, and this morning was one of those days. I hope to make up for it with a good bike ride tonight, as long as the rain holds out.
PM: I’m really beginning to look forward to these Thursday night rides. I feel like it’s a good chance for me to push myself and ride at a faster pace than normal. And I know getting in these extra miles on a weekday is also going to help in the long run. Tonight we probably didn’t go as fast as we have in the past, but I know we kept it above 20 for most of the way. I think back to how I felt after the first ride I had with this group, and how much better I feel now. [46]
Friday – 7/25/08
I once again slept in this morning just feeling way too tired from the ride the night before.
Saturday – 7/26/08
Today two of the guys I ride with on Thursday nights (Eric & Bo) and I drove up to Southern Pines to get in some hill work. They have a course mapped out and I really needed a bit more work on the hills. I took my new tri bike for the first time and felt really good. I stayed down in the aero position as much as I could, but there were still a few real steep hills that I chickened out and grabbed the handlebars. I need to work on that, but I overall I did really good. I kept a good pace and tried my best to take advantage of the down hills and attack the up hills. For some reason, I really didn’t pay attention to our time but we got in 64 miles and once again my nutrition seemed to work well for me. [64]
Sunday – 7/27/08
Since I didn’t have a chance to run yesterday I needed to get in a run this morning. I would have loved to do 20, but ended up with 16 in 2:17 which is about an 8:30 pace. I probably had one or two more miles in me, but not much more. I guess one important thing is that I felt good enough to even go that far. I am really thrilled with how good I feel the next day after my workouts. I wasn’t sore at all from my bike ride. Sure fatigue set in a little toward the end of the run, but overall I was fine. [16]
Monday – 7/28/08
AM: Felt good this morning. Tired, but that’s all. I wanted to loosen up so I walked a mile, did about 1200 meters of different strokes and drills, then did some sprints for the last 400 meters. [2]
PM: Walked a mile, weights & core. [1]
Tuesday – 7/29/08
AM: This morning my plan was to have a nice easy run. I may have had a too nice of an easy run, but with my run and Sunday and my interval training for Thursday, I didn’t want to overdo it. I really just wanted to run an hour, not worrying about distance or pace. I ended up doing 5 slow miles at about 11 min pace. Like I said, easy. [5]
PM: May have to rethink my bike trainer in the garage. It was like 100 degrees yesterday and that garage is stuffy, with no breeze. I was sweating buckets from the first mile. I wanted to do 30, but mentally I checked out at 25 and just couldn’t get motivated for that last 5 miles. I know that’s not a good thing to say but it was just tough. I drank 3 24oz bottles of water and 2 24oz bottles of Gatorade, never felt like I had to pee and still needed more afterwards. [25]
Wednesday – 7/30/08
AM: I really enjoyed my swim today. Alison told me a new way to keep my mind busy and not lose count of my laps. She takes the first letters of the number lap she is on, and tries to come up with new words to remember it with. Like 35, it TF so think of 2 words that start with T & F. Out of all my laps for some reason the one that sticks in my head was 61, samurai omelet. [2.4]
PM: Walked a mile to warm up, then had a good core workout. [1]
Thursday – 7/24/08
AM: Sadly I could not get out of bed this morning. I felt so tired and the thought of going to the track for speed work made it hard to get up. I know I need more interval training, but I also have become good at listening to my body and knowing when I need more rest, and this morning was one of those days. I hope to make up for it with a good bike ride tonight, as long as the rain holds out.
PM: I’m really beginning to look forward to these Thursday night rides. I feel like it’s a good chance for me to push myself and ride at a faster pace than normal. And I know getting in these extra miles on a weekday is also going to help in the long run. Tonight we probably didn’t go as fast as we have in the past, but I know we kept it above 20 for most of the way. I think back to how I felt after the first ride I had with this group, and how much better I feel now. [46]
Friday – 7/25/08
I once again slept in this morning just feeling way too tired from the ride the night before.
Saturday – 7/26/08
Today two of the guys I ride with on Thursday nights (Eric & Bo) and I drove up to Southern Pines to get in some hill work. They have a course mapped out and I really needed a bit more work on the hills. I took my new tri bike for the first time and felt really good. I stayed down in the aero position as much as I could, but there were still a few real steep hills that I chickened out and grabbed the handlebars. I need to work on that, but I overall I did really good. I kept a good pace and tried my best to take advantage of the down hills and attack the up hills. For some reason, I really didn’t pay attention to our time but we got in 64 miles and once again my nutrition seemed to work well for me. [64]
Sunday – 7/27/08
Since I didn’t have a chance to run yesterday I needed to get in a run this morning. I would have loved to do 20, but ended up with 16 in 2:17 which is about an 8:30 pace. I probably had one or two more miles in me, but not much more. I guess one important thing is that I felt good enough to even go that far. I am really thrilled with how good I feel the next day after my workouts. I wasn’t sore at all from my bike ride. Sure fatigue set in a little toward the end of the run, but overall I was fine. [16]
Monday – 7/28/08
AM: Felt good this morning. Tired, but that’s all. I wanted to loosen up so I walked a mile, did about 1200 meters of different strokes and drills, then did some sprints for the last 400 meters. [2]
PM: Walked a mile, weights & core. [1]
Tuesday – 7/29/08
AM: This morning my plan was to have a nice easy run. I may have had a too nice of an easy run, but with my run and Sunday and my interval training for Thursday, I didn’t want to overdo it. I really just wanted to run an hour, not worrying about distance or pace. I ended up doing 5 slow miles at about 11 min pace. Like I said, easy. [5]
PM: May have to rethink my bike trainer in the garage. It was like 100 degrees yesterday and that garage is stuffy, with no breeze. I was sweating buckets from the first mile. I wanted to do 30, but mentally I checked out at 25 and just couldn’t get motivated for that last 5 miles. I know that’s not a good thing to say but it was just tough. I drank 3 24oz bottles of water and 2 24oz bottles of Gatorade, never felt like I had to pee and still needed more afterwards. [25]
Wednesday – 7/30/08
AM: I really enjoyed my swim today. Alison told me a new way to keep my mind busy and not lose count of my laps. She takes the first letters of the number lap she is on, and tries to come up with new words to remember it with. Like 35, it TF so think of 2 words that start with T & F. Out of all my laps for some reason the one that sticks in my head was 61, samurai omelet. [2.4]
Wednesday, July 23, 2008
Training Log - Week 25 – 7/17/08 – 7/23/08
Thursday – 7/17/08
AM: Went to the track this morning with Alison for some interval training. We walked a warm-up mile, ran one at an easy pace and then I started some speed work. I did a combination of tempo and slow, with some walking. I felt a lot better than last week, but I was still worn out. [6]
PM: What a great bike ride! Met up with the guys for our Thursday night ride, and I really wanted to have a good one. We started out at a fast pace and maintained a really good pace throughout the entire ride. I was able to pull the group for about half the ride and overall I finished feeling really positive about it. We finished with 52 miles in about 2:45. [52]
Friday – 7/18/08
Well I finally did it. I woke up early Friday after a late and hard ride Thursday night. Not only that, but I had to drive to Red Springs to swim, since our pool is closed…again! I knew I wouldn’t want to workout this afternoon, so I walked a mile, did a full body work out and then swam a mile. I was tired, but the best thing is I wasn’t sore AT ALL from last night’s ride. I’m feeling really good right now. I need to have a great workout this weekend, but unfortunately they are calling for rain. So, we’ll see. [2]
Saturday – 7/19/08
What a GREAT day! I really wanted to have a strong workout today and I did. My plan was to ride at least 5 hours and weather permitting, also go for a run. Well I was able to get 5:15 (wheel time) and ride 93 miles. I started out on my own, but around 2 hours in I rode into Eric and Bo (two guys I ride with on Thursday nights.) They didn’t have a plan as to what they were going to do, so they ended tagging along with me. Which was great. We helped each other out. They made me push it a little harder and made sure I got in my time and I did the same for them. Plus, my plan to be in Tarheel at the 3-hour mark to replenish my liquid at the convenience store also worked out. Now the ride, with stops took me over 6 hours and I was at about a 17 mph pace, so although it was my longest ride, and I felt really good, I still have to realize the 112 is going to take me at least 7 hours. More importantly, I need to be OK with that. I’m getting there. After the ride I was so happy, and since it wasn’t too hot I went for a run. I ended up running 8 miles, but more importantly I ran it at a 7:30 pace. I felt great. I probably could have gone longer (maybe not at that pace) but at about mile 5 the sky opened up and I got drenched. It eventually stopped, but my feet were soaked and I had to squish all the way home. After the run, I had a good long stretch, sat in an ice bath for about 10 minutes and took it easy the rest of the day. Probably the best part about all of this…Sunday morning, I felt great. Not sore, not tired, nothing. I couldn’t be happier with my conditioning. It has really helped me recover well. [101]
Sunday – 7/20/08
Rest & Recovery!
Monday – 7/21/08
AM: Did a mile in the pool with a variety of strokes and drills. I just needed to loosen up, and stretch out and just be in the water. [1]
PM: Weights.
Tuesday – 7/22/08
AM: This morning I had planned to take it easy and run a slower pace. If I felt good I would pick up the pace and try to get some more miles. If not, I would fewer miles, but get in some time on the road. Well, I felt ok, but I took it nice and slow. I probably ran a 10-minute pace and did 7 miles in 1:11. I think doing legs the night before at the gym had a little to do with it, but I wasn’t sore, just not fully into a run. However, last week it wasn’t a problem. I could just be tired. Hope to have a good bike ride tonight. [7]
PM: Made up for my lack-luster run this morning with a nice (and HOT) bike ride on the trainer. Rode 30 miles in 1:40, and averaged at least 18 mph (not including warm-up and cool down.) Worked up a great sweat and felt really good. I made sure I had enough liquid so as not to cramp up like last week. [30]
Wednesday – 7/23/08
AM: My goal this morning was to finally time a 2.4 mile swim. I figured it out that it would be 77 laps and I finished in 1:08. I felt good. Wasn’t winded or out of breathe, but mostly my arms got a bit tired and I had to pee real bad. I also noticed that I would get into a groove and unfortunately, my form would slack. I need to stay on top of that better. [2.4]
AM: Went to the track this morning with Alison for some interval training. We walked a warm-up mile, ran one at an easy pace and then I started some speed work. I did a combination of tempo and slow, with some walking. I felt a lot better than last week, but I was still worn out. [6]
PM: What a great bike ride! Met up with the guys for our Thursday night ride, and I really wanted to have a good one. We started out at a fast pace and maintained a really good pace throughout the entire ride. I was able to pull the group for about half the ride and overall I finished feeling really positive about it. We finished with 52 miles in about 2:45. [52]
Friday – 7/18/08
Well I finally did it. I woke up early Friday after a late and hard ride Thursday night. Not only that, but I had to drive to Red Springs to swim, since our pool is closed…again! I knew I wouldn’t want to workout this afternoon, so I walked a mile, did a full body work out and then swam a mile. I was tired, but the best thing is I wasn’t sore AT ALL from last night’s ride. I’m feeling really good right now. I need to have a great workout this weekend, but unfortunately they are calling for rain. So, we’ll see. [2]
Saturday – 7/19/08
What a GREAT day! I really wanted to have a strong workout today and I did. My plan was to ride at least 5 hours and weather permitting, also go for a run. Well I was able to get 5:15 (wheel time) and ride 93 miles. I started out on my own, but around 2 hours in I rode into Eric and Bo (two guys I ride with on Thursday nights.) They didn’t have a plan as to what they were going to do, so they ended tagging along with me. Which was great. We helped each other out. They made me push it a little harder and made sure I got in my time and I did the same for them. Plus, my plan to be in Tarheel at the 3-hour mark to replenish my liquid at the convenience store also worked out. Now the ride, with stops took me over 6 hours and I was at about a 17 mph pace, so although it was my longest ride, and I felt really good, I still have to realize the 112 is going to take me at least 7 hours. More importantly, I need to be OK with that. I’m getting there. After the ride I was so happy, and since it wasn’t too hot I went for a run. I ended up running 8 miles, but more importantly I ran it at a 7:30 pace. I felt great. I probably could have gone longer (maybe not at that pace) but at about mile 5 the sky opened up and I got drenched. It eventually stopped, but my feet were soaked and I had to squish all the way home. After the run, I had a good long stretch, sat in an ice bath for about 10 minutes and took it easy the rest of the day. Probably the best part about all of this…Sunday morning, I felt great. Not sore, not tired, nothing. I couldn’t be happier with my conditioning. It has really helped me recover well. [101]
Sunday – 7/20/08
Rest & Recovery!
Monday – 7/21/08
AM: Did a mile in the pool with a variety of strokes and drills. I just needed to loosen up, and stretch out and just be in the water. [1]
PM: Weights.
Tuesday – 7/22/08
AM: This morning I had planned to take it easy and run a slower pace. If I felt good I would pick up the pace and try to get some more miles. If not, I would fewer miles, but get in some time on the road. Well, I felt ok, but I took it nice and slow. I probably ran a 10-minute pace and did 7 miles in 1:11. I think doing legs the night before at the gym had a little to do with it, but I wasn’t sore, just not fully into a run. However, last week it wasn’t a problem. I could just be tired. Hope to have a good bike ride tonight. [7]
PM: Made up for my lack-luster run this morning with a nice (and HOT) bike ride on the trainer. Rode 30 miles in 1:40, and averaged at least 18 mph (not including warm-up and cool down.) Worked up a great sweat and felt really good. I made sure I had enough liquid so as not to cramp up like last week. [30]
Wednesday – 7/23/08
AM: My goal this morning was to finally time a 2.4 mile swim. I figured it out that it would be 77 laps and I finished in 1:08. I felt good. Wasn’t winded or out of breathe, but mostly my arms got a bit tired and I had to pee real bad. I also noticed that I would get into a groove and unfortunately, my form would slack. I need to stay on top of that better. [2.4]
Wednesday, July 16, 2008
Training Log - Week 24 – 7/10/08 – 7/16/08
Wednesday – 7/9/08
PM: Went to the gym tonight. Didn’t want to, but I know it’s crunch time and I have to limit the times I skip workouts. Warmed up for a mile, then had a really good core workout for an hour. [1]
Thursday – 7/10/08
AM: This morning I did some interval training at the track. Only ran four miles, but the speed work just wore me out. Afterwards I started to get a pain in my right shin, which still hurts. I’m a bit worried, but we’ll wait and see. [4]
PM: RAIN! Got all ready for a ride, even though it looked bad. But lately the sky looks bad, and you even hear thunder, but no rain. Well not tonight. We only got about 10 miles out and the sky opened up. We were soaked, but luckily we were relatively close to home-base, so we just rode back. I packed up the bike, drove home, dried off (me & the bike) then jumped on the trainer to finish up. Well about 10 minutes in the storm got real bad. The thunder was scary and there was lightning too. I got a bit nervous being out in the garage, so I decided to call it a night. A wet, unsuccessful night. [15]
Friday – 7/11/08
Since I didn’t have a good ride yesterday, I really wanted to get in a good swim, and I did. I swam 72 laps (which for some reason I thought was 2 miles, but is more like 2.3 I think.) Anyone I forgot my watch, but going by the clock on the wall, and the 1 hour water aerobics class going on, I think it took me about 65 minutes. Plus I had to share a lane with someone for about a mile of that. Felt great afterwards. [2]
Saturday – 7/12/08
Met up with Bryan Maynor in Pembroke for a ride this morning. Bryan is a fellow triathlete and he rides with a group of guys every Saturday and ride into SC. It was a great ride. Some parts were a bit congested with cars, and we had to deal with some fog that just wouldn’t go away, but for the most part it was quiet and smooth. And we even got in a bit of a hill workout. Nowhere near the hills at Ft. Bragg, but enough to make you work. We did 56 miles in 3:03. Afterwards, I needed to get a few more miles in, so I set off on the new bike route from Pembroke to Lumberton and did that out and back. I ended up with 73 miles. Bryan was waiting for me and we went on a run. By this time it was 11:30 or so and it was hot! Probably 94 degrees or so, but felt hotter. We ran for an hour and a little under 7 miles. Today I was trying to test my nutrition to see how it was working. I tried Hammer’s Sustained Energy for the first time instead of Perpetuem. At one point on the bike I had some stomach issues, but I’ll have to experiment more to see if it was the SE. Nothing too bad, but I did notice it. But other than that, I would have to say my nutrition was successful because I felt great on the run. [80]
Sunday – 7/13/08
Rest Day!
Monday – 7/14/08
AM: Pool closed this morning, so I hit the weights. Walked a mile to warm up, then full body workout. It went quick, because the morning is nice and quiet, not a lot of people there. [1]
PM: Pool still not open.
Tuesday – 7/15/08
AM: I need to start using Tuesday mornings for my long runs, so I don’t have to run in the late-day heat, so this morning I set out for a 12-miler. Started easy and picked up the pace after about 4 miles or so. I ended up finishing in 1:49 so I averaged 9-minute mile. I’ll be honest, I’ve felt better after a run. I’m a bit sore today. My feet and knees especially. Not sure why I’m so sore, but we’ll see how I feel throughout the day. [12]
PM: Well I finally got around to hooking up my old computer to my Windsor, which I have no relegated to be my trainer bike and I realize that although I normally have a good workout on the trainer, I may have been selling myself a bit short. Finally being able to see my speed really helped me maintain a high level of energy. It made me push a bit harder and I could feel the difference when I was done. I rode for just under 2 hours at a 18-19 mph pace for 35 miles and I was sweating. I’m in the garage now, so it’s a bit hotter and I was cramping up in my calves. I just need to have more liquid and some electrolyte tablets to help out. [35]
Wednesday – 7/16/08
AM: The pool is still closed (and will be all week!) So I had 3 choices; 1) drive to Red Springs to swim, 2) go to the gym and workout or 3) sleep in. I chose #3. I will however go to the gym after work to lift and work core.
PM: Went to the gym tonight. Didn’t want to, but I know it’s crunch time and I have to limit the times I skip workouts. Warmed up for a mile, then had a really good core workout for an hour. [1]
Thursday – 7/10/08
AM: This morning I did some interval training at the track. Only ran four miles, but the speed work just wore me out. Afterwards I started to get a pain in my right shin, which still hurts. I’m a bit worried, but we’ll wait and see. [4]
PM: RAIN! Got all ready for a ride, even though it looked bad. But lately the sky looks bad, and you even hear thunder, but no rain. Well not tonight. We only got about 10 miles out and the sky opened up. We were soaked, but luckily we were relatively close to home-base, so we just rode back. I packed up the bike, drove home, dried off (me & the bike) then jumped on the trainer to finish up. Well about 10 minutes in the storm got real bad. The thunder was scary and there was lightning too. I got a bit nervous being out in the garage, so I decided to call it a night. A wet, unsuccessful night. [15]
Friday – 7/11/08
Since I didn’t have a good ride yesterday, I really wanted to get in a good swim, and I did. I swam 72 laps (which for some reason I thought was 2 miles, but is more like 2.3 I think.) Anyone I forgot my watch, but going by the clock on the wall, and the 1 hour water aerobics class going on, I think it took me about 65 minutes. Plus I had to share a lane with someone for about a mile of that. Felt great afterwards. [2]
Saturday – 7/12/08
Met up with Bryan Maynor in Pembroke for a ride this morning. Bryan is a fellow triathlete and he rides with a group of guys every Saturday and ride into SC. It was a great ride. Some parts were a bit congested with cars, and we had to deal with some fog that just wouldn’t go away, but for the most part it was quiet and smooth. And we even got in a bit of a hill workout. Nowhere near the hills at Ft. Bragg, but enough to make you work. We did 56 miles in 3:03. Afterwards, I needed to get a few more miles in, so I set off on the new bike route from Pembroke to Lumberton and did that out and back. I ended up with 73 miles. Bryan was waiting for me and we went on a run. By this time it was 11:30 or so and it was hot! Probably 94 degrees or so, but felt hotter. We ran for an hour and a little under 7 miles. Today I was trying to test my nutrition to see how it was working. I tried Hammer’s Sustained Energy for the first time instead of Perpetuem. At one point on the bike I had some stomach issues, but I’ll have to experiment more to see if it was the SE. Nothing too bad, but I did notice it. But other than that, I would have to say my nutrition was successful because I felt great on the run. [80]
Sunday – 7/13/08
Rest Day!
Monday – 7/14/08
AM: Pool closed this morning, so I hit the weights. Walked a mile to warm up, then full body workout. It went quick, because the morning is nice and quiet, not a lot of people there. [1]
PM: Pool still not open.
Tuesday – 7/15/08
AM: I need to start using Tuesday mornings for my long runs, so I don’t have to run in the late-day heat, so this morning I set out for a 12-miler. Started easy and picked up the pace after about 4 miles or so. I ended up finishing in 1:49 so I averaged 9-minute mile. I’ll be honest, I’ve felt better after a run. I’m a bit sore today. My feet and knees especially. Not sure why I’m so sore, but we’ll see how I feel throughout the day. [12]
PM: Well I finally got around to hooking up my old computer to my Windsor, which I have no relegated to be my trainer bike and I realize that although I normally have a good workout on the trainer, I may have been selling myself a bit short. Finally being able to see my speed really helped me maintain a high level of energy. It made me push a bit harder and I could feel the difference when I was done. I rode for just under 2 hours at a 18-19 mph pace for 35 miles and I was sweating. I’m in the garage now, so it’s a bit hotter and I was cramping up in my calves. I just need to have more liquid and some electrolyte tablets to help out. [35]
Wednesday – 7/16/08
AM: The pool is still closed (and will be all week!) So I had 3 choices; 1) drive to Red Springs to swim, 2) go to the gym and workout or 3) sleep in. I chose #3. I will however go to the gym after work to lift and work core.
Wednesday, July 9, 2008
Training Log - Week 23 – 7/3/08 – 7/9/08
Wednesday – 7/2/08
PM: Walked a mile to warm up, then an hour of weights, core and stretching. [1]
Thursday – 7/3/08
Took the day off and went for a bike ride with Bob. I started a bit before he did and I ended up with 3:38 and 60 miles. Rode my new bike for the first time. I was sore in places I was told I would be sore in. Since I am in a new and better aero position I was sore in my forearms and elbows and my legs. It going to take some getting use to, but Bob said I was riding smoother and a bit faster. Time will tell. [60]
Friday – 7/4/08
I’m very proud of myself. Even though we went to the lake this weekend, I still got up and had a great workout today. Jumped in the lake for a mile swim, and then did a transition into a 13-mile run. I wore my tri-suit for the first time, and except for a bit of uncomfortable-ness at the beginning of the run, I liked it and will definitely wear it for Ironman. Worked out for about 2 ½ hours. [14]
Saturday – 7/5/08
Rest
Sunday – 7/6/08
Rest
Monday – 7/7/08
Back at it this morning. Since I have to go and speak to the County Commissioners tonight, I tried to fit both my workouts in this morning. I warmed up for a mile, lifted weights for about 45 minutes and then got in the pool for about an hour of drills and easy swimming. I was a bit tired this morning, but I’m glad I got out of bed. [2]
Tuesday – 7/8/08
I have another speaking engagement tonight with the Pembroke Kiwanis, so I had to cut down my workout this morning and fit in both a ride and run. I rode the trainer for an hour for 17 miles, then went for a 6 mile run. I kept a good pace for the run, but it was a bit warm and humid this morning and I’m feeling it now. [23]
Wednesday – 7/9/08
AM: Went swimming this morning. 800 meters of drills and warm-up then swam a mile. It took me 31 minutes and I timed myself for the last 500 meters with 100 meter splits. I was consistently around the 1:44, 1:45 mark. So I guess its safe to say I’ll be over an hour for the 2.4 mile swim. [1.5]
PM: Walked a mile to warm up, then an hour of weights, core and stretching. [1]
Thursday – 7/3/08
Took the day off and went for a bike ride with Bob. I started a bit before he did and I ended up with 3:38 and 60 miles. Rode my new bike for the first time. I was sore in places I was told I would be sore in. Since I am in a new and better aero position I was sore in my forearms and elbows and my legs. It going to take some getting use to, but Bob said I was riding smoother and a bit faster. Time will tell. [60]
Friday – 7/4/08
I’m very proud of myself. Even though we went to the lake this weekend, I still got up and had a great workout today. Jumped in the lake for a mile swim, and then did a transition into a 13-mile run. I wore my tri-suit for the first time, and except for a bit of uncomfortable-ness at the beginning of the run, I liked it and will definitely wear it for Ironman. Worked out for about 2 ½ hours. [14]
Saturday – 7/5/08
Rest
Sunday – 7/6/08
Rest
Monday – 7/7/08
Back at it this morning. Since I have to go and speak to the County Commissioners tonight, I tried to fit both my workouts in this morning. I warmed up for a mile, lifted weights for about 45 minutes and then got in the pool for about an hour of drills and easy swimming. I was a bit tired this morning, but I’m glad I got out of bed. [2]
Tuesday – 7/8/08
I have another speaking engagement tonight with the Pembroke Kiwanis, so I had to cut down my workout this morning and fit in both a ride and run. I rode the trainer for an hour for 17 miles, then went for a 6 mile run. I kept a good pace for the run, but it was a bit warm and humid this morning and I’m feeling it now. [23]
Wednesday – 7/9/08
AM: Went swimming this morning. 800 meters of drills and warm-up then swam a mile. It took me 31 minutes and I timed myself for the last 500 meters with 100 meter splits. I was consistently around the 1:44, 1:45 mark. So I guess its safe to say I’ll be over an hour for the 2.4 mile swim. [1.5]
Wednesday, July 2, 2008
Training Log - Week 22 – 6/26/08 – 7/2/08
Wednesday – 6/25/08
PM: walked a mile to warm-up, then did an hour of core exercises and stretching. [1]
Thursday – 6/26/08
AM: Didn’t want to run too hard, since I ran yesterday and will ride hard tonight, so I went to the track with Alison and we did 3 miles of walking and running and some stretching. [3]
PM: Well it’s a case of good news, bad news. The bad news is that when I got off work the sky looked dark and I heard thunder, so I thought it was going to storm so I didn’t meet up with my group for our ride. It didn’t rain. The good news is I got on the trainer and spun hard for 2 hours. Worked up a great sweat and really tried to keep a fast pace. I know it was a shorter ride then I would of got with the group, but I felt really good. [40]
Friday - 6/27/08
I’ll give you one guess? That’s right, slept in. Skipped the swim. I really have to stop doing this, but those hard late rides on Thursday (trainer or road) make it hard to get up and when I know Saturday is going to be a big day, it’s even harder. With that said, I’m meeting Ginger in Fayetteville tomorrow to get some hill work. I need to ride for at least 5 hours and then get a good run in as well.
Saturday – 6/28/08
This morning I met up with Ginger and two of her friends Miguel and Jack for a ride at Ft. Bragg. I needed to get some hill work in, and Ginger said the hills there are similar to Louisville. Which is great to get some practice on those hills, but sucks because those hills are tough and to think that I’ll have to deal with that for 112 miles is already starting to play on my mind. Again, I was supposed to ride for 5 hours or so, but 3:45 and 63 miles of ups and downs, plus 94 degrees, and I was done. Physically, I could have continued, but mentally I couldn’t find the energy to turn back and ride for another hour. So although I cut the ride short, I worked hard for those 63 and got some much needed practice on hills. [63]
Sunday – 6/29/08
Since I didn’t get a full ride in yesterday, and didn’t run I needed a good run this morning, and I got it! I felt good this morning, and I wasn’t too sore from the ride so I set out for a 15 miler. Started around 7:30 and it was already close to 80 degrees, so it was a bit warm, and I took it at a relatively easy pace. I don’t know my time, because at one point I stopped my watch to fill up my water bottle and use the bathroom and forgot to start it again, but I wasn’t too concerned about my time, just getting in the miles. [15]
Monday – 6/30/08
AM: Well I felt great this morning. A bit tired, but not sore at all from the run yesterday. I went to the pool, did a bunch of drills and some speed work and then swam a mile. I didn’t time myself, but swam at a pretty good pace and felt good when finished. [1.5]
PM: Went to the gym after work. Walked a mile to warm up then had a good full-body workout. [1]
Tuesday – 7/1/08
AM: I can’t believe it’s July. That means 60 days (two months) before Ironman. The nerves are starting to set in. This morning I had an easy run scheduled. Did some walking and easy running with some extra stretching. I feel good physically, but I kind of feel run down. I’ve had a sore throat for some time now, and I seem to have headaches off and on and a stuffy nose. I don’t feel sick, but just not 100%. [5]
PM: Well I was interviewed today after work by the Fayetteville Observer. They asked me all about the Ironman and the fundraiser and took some pictures of me on the bike. We didn’t get done until almost 7 so even though I wanted to ride the bike for at least an hour, I ended up not working out. I have decided to take Thursday off, so I plan on riding 4 hours in the morning.
Wednesday – 7/2/08
AM: Went to the pool and did some drills along with a mile and a half of straight swimming. Felt really good. [2]
PM: walked a mile to warm-up, then did an hour of core exercises and stretching. [1]
Thursday – 6/26/08
AM: Didn’t want to run too hard, since I ran yesterday and will ride hard tonight, so I went to the track with Alison and we did 3 miles of walking and running and some stretching. [3]
PM: Well it’s a case of good news, bad news. The bad news is that when I got off work the sky looked dark and I heard thunder, so I thought it was going to storm so I didn’t meet up with my group for our ride. It didn’t rain. The good news is I got on the trainer and spun hard for 2 hours. Worked up a great sweat and really tried to keep a fast pace. I know it was a shorter ride then I would of got with the group, but I felt really good. [40]
Friday - 6/27/08
I’ll give you one guess? That’s right, slept in. Skipped the swim. I really have to stop doing this, but those hard late rides on Thursday (trainer or road) make it hard to get up and when I know Saturday is going to be a big day, it’s even harder. With that said, I’m meeting Ginger in Fayetteville tomorrow to get some hill work. I need to ride for at least 5 hours and then get a good run in as well.
Saturday – 6/28/08
This morning I met up with Ginger and two of her friends Miguel and Jack for a ride at Ft. Bragg. I needed to get some hill work in, and Ginger said the hills there are similar to Louisville. Which is great to get some practice on those hills, but sucks because those hills are tough and to think that I’ll have to deal with that for 112 miles is already starting to play on my mind. Again, I was supposed to ride for 5 hours or so, but 3:45 and 63 miles of ups and downs, plus 94 degrees, and I was done. Physically, I could have continued, but mentally I couldn’t find the energy to turn back and ride for another hour. So although I cut the ride short, I worked hard for those 63 and got some much needed practice on hills. [63]
Sunday – 6/29/08
Since I didn’t get a full ride in yesterday, and didn’t run I needed a good run this morning, and I got it! I felt good this morning, and I wasn’t too sore from the ride so I set out for a 15 miler. Started around 7:30 and it was already close to 80 degrees, so it was a bit warm, and I took it at a relatively easy pace. I don’t know my time, because at one point I stopped my watch to fill up my water bottle and use the bathroom and forgot to start it again, but I wasn’t too concerned about my time, just getting in the miles. [15]
Monday – 6/30/08
AM: Well I felt great this morning. A bit tired, but not sore at all from the run yesterday. I went to the pool, did a bunch of drills and some speed work and then swam a mile. I didn’t time myself, but swam at a pretty good pace and felt good when finished. [1.5]
PM: Went to the gym after work. Walked a mile to warm up then had a good full-body workout. [1]
Tuesday – 7/1/08
AM: I can’t believe it’s July. That means 60 days (two months) before Ironman. The nerves are starting to set in. This morning I had an easy run scheduled. Did some walking and easy running with some extra stretching. I feel good physically, but I kind of feel run down. I’ve had a sore throat for some time now, and I seem to have headaches off and on and a stuffy nose. I don’t feel sick, but just not 100%. [5]
PM: Well I was interviewed today after work by the Fayetteville Observer. They asked me all about the Ironman and the fundraiser and took some pictures of me on the bike. We didn’t get done until almost 7 so even though I wanted to ride the bike for at least an hour, I ended up not working out. I have decided to take Thursday off, so I plan on riding 4 hours in the morning.
Wednesday – 7/2/08
AM: Went to the pool and did some drills along with a mile and a half of straight swimming. Felt really good. [2]
Wednesday, June 25, 2008
Training Log - Week 21 – 6/19/08 – 6/24/08
Wednesday – 6/18/08
PM: Went to the gym (for the first time in a week. Yikes.) and walked a mile to warm up, stretched and did a combination of core and resistance training. I pretty much know that I probably won’t go Friday afternoons, so I need to make sure I get there Monday and Wednesday. [1]
Thursday – 6/19/08
AM: Did some interval training at the track this morning. It is wearing me out. I have realized something, not only am I not fast, but I don’t like running fast. I’d rather run slow all day long then fast for a short amount of time. I did some 200m and 400m sprints with a combination of jogging and walking in between. [4]
PM: One word… Windy! Our ride tonight was tough. The wind was gusting and no matter what direction we rode it seemed like we were facing a head wind. However, that doesn’t really slow up these guys. We still maintained a 19mph pace, although at times when the wind was really bad we dropped to 16 or 17. Once again, we pushed it the whole time, but this week I stayed with the pack. I know that I won’t be able to draft during a triathlon, and that staying back will help me get better, but it was just so windy I needed to take advantage of the pack as much as possible. With warm up and cool down we rode 50 miles in 2:40. [50]
Friday – 6/20/09
Slept in again. These Thursday nights are really taking a toll on me for Friday mornings. Maybe I can get to the gym later this afternoon.
Saturday – 6/21/08
Well as expected, we got a lot of rain. I was able to get in one hour before the heavy stuff started, but as soon as Bob and I saw lightning, we called it a day. When I got home, I really didn’t know what I wanted to do and Alison suggested I hook up my trainer in the garage and finish up. It was a great idea. I kind of felt like I was outside, I turned up the TV really loud and cranked out another 3:40. I wanted to do five hours, but literally at 4:40 I stopped and mentally could just not start back up. My mind had enough. So I got in a really good stretch. But I also didn’t have it in me for a run either. The rain had stopped and I could have ran, but didn’t. I guess I had it in my head that I would run Sunday, so I didn’t go. The thing was, I wasn’t even tired or sore. I could have (should have) gone. But at least I got my longest “ride” in to date. Now because I have to guesstamate my distance I will be conservative, but I know I rode at least 80. [80]
Sunday – 6/22/08
Should have run…didn’t.
Monday – 6/23/08
AM: Walked and swam [3]
PM: Back to the gym to lift. Walked a mile to warm up, stretched and got a full body work out. [1]
Tuesday – 6/24/08
AM: Although I am not feeling well, and think I may be getting sick, I got up to ride the trainer this morning. It’s still in the garage from the weekend, but that was fine. Rode for 70 minutes and about 20 miles. [20]
PM: Wasn’t feeling well (and it was hot! so I didn’t run)
Wednesday – 6/25/08
AM: To make up for not running last night I decided to swim and run this morning. I actually like doing the two together, but it can make for a long morning. I didn’t walk a mile to warm-up, but jumped right in the pool. Did some drills and then swam a mile in 29 minutes. Afterwards I went for a run and finished 6 miles in 54 min. [7]
PM: Went to the gym (for the first time in a week. Yikes.) and walked a mile to warm up, stretched and did a combination of core and resistance training. I pretty much know that I probably won’t go Friday afternoons, so I need to make sure I get there Monday and Wednesday. [1]
Thursday – 6/19/08
AM: Did some interval training at the track this morning. It is wearing me out. I have realized something, not only am I not fast, but I don’t like running fast. I’d rather run slow all day long then fast for a short amount of time. I did some 200m and 400m sprints with a combination of jogging and walking in between. [4]
PM: One word… Windy! Our ride tonight was tough. The wind was gusting and no matter what direction we rode it seemed like we were facing a head wind. However, that doesn’t really slow up these guys. We still maintained a 19mph pace, although at times when the wind was really bad we dropped to 16 or 17. Once again, we pushed it the whole time, but this week I stayed with the pack. I know that I won’t be able to draft during a triathlon, and that staying back will help me get better, but it was just so windy I needed to take advantage of the pack as much as possible. With warm up and cool down we rode 50 miles in 2:40. [50]
Friday – 6/20/09
Slept in again. These Thursday nights are really taking a toll on me for Friday mornings. Maybe I can get to the gym later this afternoon.
Saturday – 6/21/08
Well as expected, we got a lot of rain. I was able to get in one hour before the heavy stuff started, but as soon as Bob and I saw lightning, we called it a day. When I got home, I really didn’t know what I wanted to do and Alison suggested I hook up my trainer in the garage and finish up. It was a great idea. I kind of felt like I was outside, I turned up the TV really loud and cranked out another 3:40. I wanted to do five hours, but literally at 4:40 I stopped and mentally could just not start back up. My mind had enough. So I got in a really good stretch. But I also didn’t have it in me for a run either. The rain had stopped and I could have ran, but didn’t. I guess I had it in my head that I would run Sunday, so I didn’t go. The thing was, I wasn’t even tired or sore. I could have (should have) gone. But at least I got my longest “ride” in to date. Now because I have to guesstamate my distance I will be conservative, but I know I rode at least 80. [80]
Sunday – 6/22/08
Should have run…didn’t.
Monday – 6/23/08
AM: Walked and swam [3]
PM: Back to the gym to lift. Walked a mile to warm up, stretched and got a full body work out. [1]
Tuesday – 6/24/08
AM: Although I am not feeling well, and think I may be getting sick, I got up to ride the trainer this morning. It’s still in the garage from the weekend, but that was fine. Rode for 70 minutes and about 20 miles. [20]
PM: Wasn’t feeling well (and it was hot! so I didn’t run)
Wednesday – 6/25/08
AM: To make up for not running last night I decided to swim and run this morning. I actually like doing the two together, but it can make for a long morning. I didn’t walk a mile to warm-up, but jumped right in the pool. Did some drills and then swam a mile in 29 minutes. Afterwards I went for a run and finished 6 miles in 54 min. [7]
Wednesday, June 18, 2008
Training Log - Week 20 – 6/12/08 – 6/18/08
Wednesday – 6/11/08
PM: Went to the gym after work yesterday to spend some time working my core, and stretching. I’ve been a bit sore lately, so I was really concentrating on getting a full range of motion and full body exercises. Walked a mile to warm up. [1]
Thursday – 6/12/08
AM: This morning it was in the 70’s and muggy at 5:30. Went to the track for the first time in awhile to start getting some speed work in. I hadn’t done any since before the Myrtle Beach Half Marathon in February, and I felt it. I was tired, winded and sore. I know how important speed work is, and I should have started a month or so ago. Anyway, I will be heading to the track at least once a week and trying to make up for lost time. [4]
PM: Met up with that group of local riders again last night, and once again I felt like I was not prepared. These guys (and girl) are good. They average about 19-20mph, if not faster and seem to have break-a-way speed whenever they want it. I purposefully tried to stay back from the pack so as not to draft, and that proved to be one of my downfalls. I was able to keep pace with them for the first 22 miles, but afterwards I found myself needing to draft a bit and lagging well behind. I was sore (especially my lower back), my legs were on fire and I was tired. We rode 45 (including the warm up and cool down) and I was a bit discouraged about where I am in my training when it was all over. I guess I’ll have these feeling from time to time, but I need to work through it and just push myself that much harder. The girl I mentioned was Nina Pope. She works here in Lumberton and lives nearby and she is an Ironman. She completed the Florida Ironman and is training for another right now as well. It’s weird, I started this journey thinking I might be a lone Ironman, and in the last 2 months have made acquaintances with 3 (all women) in the area, Ginger, Jen and now Nina. Thanks for the inspiration ladies! [45]
Friday – 6/13/08
I slept in this morning for a couple of reasons and I probably will not go to the gym after work either. I have a long ride and run tomorrow and I need to really do well.
Saturday – 6/14/08
Well it was bound to happen, I have gone four years without a flat and Saturday was my day. The good thing is it could have been worse. Bob and I had planned to ride about 4:45, but 3:30 into our ride…pop. At least I got the majority of the ride in with 38 miles. Bob had to go get the car, pick me up and by that time I had lost my motivation and it was getting hot so Alison suggested I run Sunday and take the rest of the day off. [38]
Sunday – 6/15/08
Got up early and headed out for a run. I needed to run at least an hour and thought if I was feeling well I would do two hours. Well I was feeling great and I ran 1:52 and 13 miles. I had a slight rain the whole time so I kept cool, and I felt rested so I just kept going. I needed a good run and I got one. I was very happy. I also changed both of my bike tires, so let’s see if I did it right. [13]
Monday – 6/16/08
AM: Thought about sleeping in but I drug myself to the gym. Walked a mile to warm up, jumped in the pool and miserably swam a mile and a half [2.5]
PM: I really wasn’t feeling 100% all day. Had a bit of a sore throat, headache and felt achy, so I decided to skip the weights this afternoon, get something to eat, load up on some vitamin C and Zycam and try to get as much sleep as I could.
Tuesday – 6/17/08
AM: Well I slept in, getting nearly 10 hours of much needed sleep and woke feeling a lot better. I’m a little stiff and sore (as usual when I don’t get up and workout) but I think I really needed the rest. I’ll figure out what I need to do this afternoon.
PM: Decided on an afternoon run, and although the thermometer said 94, it was actually it pretty nice run. I left work with a bit of a headache and sore throat and although I was hot, and worked up a great sweat, I wasn’t overheated because I hydrated (and ate) well during the day. I had a good 8 mile run. Afterwards I got in a great stretch and it really made me feel like a new man. The day didn’t start out great, but ended nice. [8]
Wednesday – 6/18/08
AM: Went for a swim this morning. Had to get up and get done early due to a staff meeting, but I got in a good warm up along with a one-mile swim. [1.5]
PM: Went to the gym after work yesterday to spend some time working my core, and stretching. I’ve been a bit sore lately, so I was really concentrating on getting a full range of motion and full body exercises. Walked a mile to warm up. [1]
Thursday – 6/12/08
AM: This morning it was in the 70’s and muggy at 5:30. Went to the track for the first time in awhile to start getting some speed work in. I hadn’t done any since before the Myrtle Beach Half Marathon in February, and I felt it. I was tired, winded and sore. I know how important speed work is, and I should have started a month or so ago. Anyway, I will be heading to the track at least once a week and trying to make up for lost time. [4]
PM: Met up with that group of local riders again last night, and once again I felt like I was not prepared. These guys (and girl) are good. They average about 19-20mph, if not faster and seem to have break-a-way speed whenever they want it. I purposefully tried to stay back from the pack so as not to draft, and that proved to be one of my downfalls. I was able to keep pace with them for the first 22 miles, but afterwards I found myself needing to draft a bit and lagging well behind. I was sore (especially my lower back), my legs were on fire and I was tired. We rode 45 (including the warm up and cool down) and I was a bit discouraged about where I am in my training when it was all over. I guess I’ll have these feeling from time to time, but I need to work through it and just push myself that much harder. The girl I mentioned was Nina Pope. She works here in Lumberton and lives nearby and she is an Ironman. She completed the Florida Ironman and is training for another right now as well. It’s weird, I started this journey thinking I might be a lone Ironman, and in the last 2 months have made acquaintances with 3 (all women) in the area, Ginger, Jen and now Nina. Thanks for the inspiration ladies! [45]
Friday – 6/13/08
I slept in this morning for a couple of reasons and I probably will not go to the gym after work either. I have a long ride and run tomorrow and I need to really do well.
Saturday – 6/14/08
Well it was bound to happen, I have gone four years without a flat and Saturday was my day. The good thing is it could have been worse. Bob and I had planned to ride about 4:45, but 3:30 into our ride…pop. At least I got the majority of the ride in with 38 miles. Bob had to go get the car, pick me up and by that time I had lost my motivation and it was getting hot so Alison suggested I run Sunday and take the rest of the day off. [38]
Sunday – 6/15/08
Got up early and headed out for a run. I needed to run at least an hour and thought if I was feeling well I would do two hours. Well I was feeling great and I ran 1:52 and 13 miles. I had a slight rain the whole time so I kept cool, and I felt rested so I just kept going. I needed a good run and I got one. I was very happy. I also changed both of my bike tires, so let’s see if I did it right. [13]
Monday – 6/16/08
AM: Thought about sleeping in but I drug myself to the gym. Walked a mile to warm up, jumped in the pool and miserably swam a mile and a half [2.5]
PM: I really wasn’t feeling 100% all day. Had a bit of a sore throat, headache and felt achy, so I decided to skip the weights this afternoon, get something to eat, load up on some vitamin C and Zycam and try to get as much sleep as I could.
Tuesday – 6/17/08
AM: Well I slept in, getting nearly 10 hours of much needed sleep and woke feeling a lot better. I’m a little stiff and sore (as usual when I don’t get up and workout) but I think I really needed the rest. I’ll figure out what I need to do this afternoon.
PM: Decided on an afternoon run, and although the thermometer said 94, it was actually it pretty nice run. I left work with a bit of a headache and sore throat and although I was hot, and worked up a great sweat, I wasn’t overheated because I hydrated (and ate) well during the day. I had a good 8 mile run. Afterwards I got in a great stretch and it really made me feel like a new man. The day didn’t start out great, but ended nice. [8]
Wednesday – 6/18/08
AM: Went for a swim this morning. Had to get up and get done early due to a staff meeting, but I got in a good warm up along with a one-mile swim. [1.5]
Wednesday, June 11, 2008
Training Log - Week 19 – 6/5/08 – 6/11/08
Thursday – 6/5/08
Started out as a great workout, but ended with an ignored heat advisory and some painful miles. Found a nice stretch of road early in the day for a very relaxed 30-mile ride. I was able to get some minor hill work in, and averaged about 16-17mph and rode for 1:50. Afterwards I suited up for at least an hour run, although I had heard that there was a heat advisory. The temperature was about 96 with it feeling like 104. I had plenty of water and Gatorade (or I thought) but about 45 minutes in I started to really feel overheated. I ended up just running about 5 miles, but at least I got out. [35]
Friday – 6/6/08
Rest Day!
Saturday – 6/7/08
Vacation over! No workout.
Sunday – 6/8/08
Since I missed the last two days, I figured I needed to do something, so I called up Bob last night and we agreed to go for a ride this morning. We set out to have an easy, not too long of a ride, and we ended up pushing pretty hard for 37 miles. We pushed hard at times just getting up our mph, other times we were pushing hard because the wind was pretty strong. Either way, I felt my legs burning and I had a well needed workout. [37]
Monday – 6/9/08
AM: Back to reality! Went to the gym this morning, walked on the treadmill to warm up and then did some speed work in the pool. [2.5]
PM: Made it back to the gym to lift. Walked a mile, then had a good workout, especially legs. [1]
Tuesday – 6/10/08
AM: Rode the trainer this morning for 90 minutes, I could tell my legs were a bit fatigued and my back has been a bit sore, but I worked my way through it. [25]
PM: Well its been a bit hot lately, so instead of dealing with temperatures close to 100, I decided to run on the treadmill. Not a big fan, but watching TV does help the time go by a bit faster. I also don’t think the pace on those things are very accurate, but I had my set at 9 min/mi and I ran seven. [7]
Wednesday – 6/11/08
AM: I was tired last night, and a bit sore from both the weights on Monday night and my run yesterday. Went to bed early, but was still a bit tired in the morning. Almost slept in, but I dragged myself out of bed to get to the pool. Did some drills and then swam a mile. [1.5]
Started out as a great workout, but ended with an ignored heat advisory and some painful miles. Found a nice stretch of road early in the day for a very relaxed 30-mile ride. I was able to get some minor hill work in, and averaged about 16-17mph and rode for 1:50. Afterwards I suited up for at least an hour run, although I had heard that there was a heat advisory. The temperature was about 96 with it feeling like 104. I had plenty of water and Gatorade (or I thought) but about 45 minutes in I started to really feel overheated. I ended up just running about 5 miles, but at least I got out. [35]
Friday – 6/6/08
Rest Day!
Saturday – 6/7/08
Vacation over! No workout.
Sunday – 6/8/08
Since I missed the last two days, I figured I needed to do something, so I called up Bob last night and we agreed to go for a ride this morning. We set out to have an easy, not too long of a ride, and we ended up pushing pretty hard for 37 miles. We pushed hard at times just getting up our mph, other times we were pushing hard because the wind was pretty strong. Either way, I felt my legs burning and I had a well needed workout. [37]
Monday – 6/9/08
AM: Back to reality! Went to the gym this morning, walked on the treadmill to warm up and then did some speed work in the pool. [2.5]
PM: Made it back to the gym to lift. Walked a mile, then had a good workout, especially legs. [1]
Tuesday – 6/10/08
AM: Rode the trainer this morning for 90 minutes, I could tell my legs were a bit fatigued and my back has been a bit sore, but I worked my way through it. [25]
PM: Well its been a bit hot lately, so instead of dealing with temperatures close to 100, I decided to run on the treadmill. Not a big fan, but watching TV does help the time go by a bit faster. I also don’t think the pace on those things are very accurate, but I had my set at 9 min/mi and I ran seven. [7]
Wednesday – 6/11/08
AM: I was tired last night, and a bit sore from both the weights on Monday night and my run yesterday. Went to bed early, but was still a bit tired in the morning. Almost slept in, but I dragged myself out of bed to get to the pool. Did some drills and then swam a mile. [1.5]
Monday, June 9, 2008
Training Log - Week 18 – 5/29/08 – 6/4/08
Wednesday – 5/28/08
PM: Since I slept in this morning I went to the gym after work for some weights and swimming. Walked a mile to warm up, did about an hour of weights and then jumped in the pool. I guess I was dehydrated or something, because I kept cramping up in my feet and legs. I ended up cutting my swim workout and only swam a mile. [2]
Thursday – 5/29/08
AM: Well, I hope this isn’t becoming a bad habit, but I slept in again this morning. I was supposed to run, but my body and my mind weren’t having it. I know I need the sleep but I can’t be missing these workouts. I am riding my bike this afternoon with a group of guys I hope to start riding with once a week, and I will probably ride about 40 miles (which is almost double of what I usually do on a Thursday) but I can’t skip a run like this. Sunday is usually a day off, so I may run to make up for it.
PM: A tough afternoon ride. Once again, I know in the long run these Thursday rides are going to help me, but what a tough thing after a long day. I met up with two other guys for their normal Thursday ride. They told me they usually ride for about 30-40 miles, we did 45 and that they usually average 18mph, but not including our warm-up or cool down, we easily averages 19 or 20. They hustled! There were a few times I had trouble keeping up, but overall I did well, and will only get better. [45]
Friday – 5/30/08
I didn’t get home from my ride last night until 8:30 or so, and after unpacking and eating dinner, it was past nine. I took a shower and went to bed and although that was probably enough sleep, I just couldn’t get out of bed this morning to workout. I know it’s an excuse, but it’s all I got.
Saturday – 5/31/08
This morning Bob and I set out to do at least 4.5 hours, but we ended up only doing a little over 4. We got in 70 miles, but it was tough. The wind was pretty strong at times and I don’t know if I was just tired from Thursday night, but I was struggling. I also installed a new saddle and I’m not sure if I like it or not, or just need to break it in. Also installed new aero bottles behind the seat. They came in hand. As the weather gets hotter I need as much hydration as I can. I did however do a good job of getting my calories. Besides the Gatorade I ate a cliff bar, pack of crackers, shot blocks and sports beans. [70]
Sunday – 6/1/08
Well after the bike ride yesterday Alison and I jumped in the car and headed to the beach for a week. This will be a big test for me to see if I can get my workouts in and if today is a test, then I passed. I didn’t set the alarm or anything, but after I woke up (and ate) I went for a run on the beach. By the time I was running it was after 10, so it was hot. I need to start earlier, and even though I had my fuel belt, I still needed more water/Gatorade. I wanted to run 1.5 – 2 hours, but ended up running 8 miles in 1:10. But at least I ran! [8]
Monday – 6/2/08
Day two of vacation…day two of vacation workout. This morning I got my weights and swimming in. Went to a local fitness center, walked a mile, did weights and core then went swimming. I don’t know what it is but I was in a groove. I felt great and ended up swimming for an hour straight and completing two miles. I was extremely happy with my workout. [3]
Tuesday – 6/3/08
Went for a ride today with Randy, and although we probably didn’t pick the best roads to ride on, we got in 20 miles. I didn’t notice how much time we spent on the bike, but at least I was able to get on the bike and pretty much ride the same amount of miles I usually get at home on the trainer. I hope to find some better roads for Thursday. [20]
Wednesday – 6/4/08
Walked a mile, had a great core workout and then did some drills and laps in the pool for a mile. [2]
PM: Since I slept in this morning I went to the gym after work for some weights and swimming. Walked a mile to warm up, did about an hour of weights and then jumped in the pool. I guess I was dehydrated or something, because I kept cramping up in my feet and legs. I ended up cutting my swim workout and only swam a mile. [2]
Thursday – 5/29/08
AM: Well, I hope this isn’t becoming a bad habit, but I slept in again this morning. I was supposed to run, but my body and my mind weren’t having it. I know I need the sleep but I can’t be missing these workouts. I am riding my bike this afternoon with a group of guys I hope to start riding with once a week, and I will probably ride about 40 miles (which is almost double of what I usually do on a Thursday) but I can’t skip a run like this. Sunday is usually a day off, so I may run to make up for it.
PM: A tough afternoon ride. Once again, I know in the long run these Thursday rides are going to help me, but what a tough thing after a long day. I met up with two other guys for their normal Thursday ride. They told me they usually ride for about 30-40 miles, we did 45 and that they usually average 18mph, but not including our warm-up or cool down, we easily averages 19 or 20. They hustled! There were a few times I had trouble keeping up, but overall I did well, and will only get better. [45]
Friday – 5/30/08
I didn’t get home from my ride last night until 8:30 or so, and after unpacking and eating dinner, it was past nine. I took a shower and went to bed and although that was probably enough sleep, I just couldn’t get out of bed this morning to workout. I know it’s an excuse, but it’s all I got.
Saturday – 5/31/08
This morning Bob and I set out to do at least 4.5 hours, but we ended up only doing a little over 4. We got in 70 miles, but it was tough. The wind was pretty strong at times and I don’t know if I was just tired from Thursday night, but I was struggling. I also installed a new saddle and I’m not sure if I like it or not, or just need to break it in. Also installed new aero bottles behind the seat. They came in hand. As the weather gets hotter I need as much hydration as I can. I did however do a good job of getting my calories. Besides the Gatorade I ate a cliff bar, pack of crackers, shot blocks and sports beans. [70]
Sunday – 6/1/08
Well after the bike ride yesterday Alison and I jumped in the car and headed to the beach for a week. This will be a big test for me to see if I can get my workouts in and if today is a test, then I passed. I didn’t set the alarm or anything, but after I woke up (and ate) I went for a run on the beach. By the time I was running it was after 10, so it was hot. I need to start earlier, and even though I had my fuel belt, I still needed more water/Gatorade. I wanted to run 1.5 – 2 hours, but ended up running 8 miles in 1:10. But at least I ran! [8]
Monday – 6/2/08
Day two of vacation…day two of vacation workout. This morning I got my weights and swimming in. Went to a local fitness center, walked a mile, did weights and core then went swimming. I don’t know what it is but I was in a groove. I felt great and ended up swimming for an hour straight and completing two miles. I was extremely happy with my workout. [3]
Tuesday – 6/3/08
Went for a ride today with Randy, and although we probably didn’t pick the best roads to ride on, we got in 20 miles. I didn’t notice how much time we spent on the bike, but at least I was able to get on the bike and pretty much ride the same amount of miles I usually get at home on the trainer. I hope to find some better roads for Thursday. [20]
Wednesday – 6/4/08
Walked a mile, had a great core workout and then did some drills and laps in the pool for a mile. [2]
Wednesday, May 28, 2008
Training Log - Week 17 – 5/22/08 – 5/28/08
Thursday – 5/22/08
This morning I needed to bike and run, since I can’t run this afternoon, so my time was somewhat limited. I rode the bike for an hour and then ran 6 miles. The bike was a typical ride (on the trainer.) Worked up a good sweat, went back and forth from low to high gears and up and down on the saddle for 18 miles. The run I felt really good. It was cool and I felt hydrated and warmed up so I pushed it a bit and ran 6 miles in about 45 minutes. I had forgot my watch so I’m guesstimating. [24]
Friday – 5/23/08
Two of my favorite words…Rest Day!
Saturday – 5/24/08
Saturday was a big test for me. You see Friday after work Alison and I drove to the lake to spend the weekend with some friends, and I knew that was going to mean late nights, and a little too much fun. But, I made sure I took it easy Friday night, went to bed “relatively” early and was able to get in a nice 12 mile run Saturday morning. Ran about a 9 min/mile pace had to deal with some rolling hills and felt great afterwards. I wasn’t tired, winded, or sore and I was able to enjoy the rest of the day out on the lake and have fun that night. [12]
Sunday – 5/25/08
Wanted to swim, but ended up taking the day off.
Monday – 5/26/08
Got in a good one mile, open-water swim in the lake. [1]
Tuesday – 5/27/08
AM: Road the trainer this morning for an hour with a combination of hard, fast bursts, standing up grinding it out and some recovery. [18]
PM: A great afternoon run. It was hot and sunny, but I did a good job all day of eating right and hydrating and I set out for a 10 miler. I ran at a real good pace, about 8 min/miles and except for a few stomach cramps here and there that I was able to work through I ended up running 11 miles in 1:23. I was spent by the end, and I can tell I was starting to overheat but a splash of cold water from the hose and by the time I was done stretching I felt better. I little sore, but better. [11]
Wednesday – 5/28/08
AM: Ooops! Slept in. Need to swim and lift this afternoon.
This morning I needed to bike and run, since I can’t run this afternoon, so my time was somewhat limited. I rode the bike for an hour and then ran 6 miles. The bike was a typical ride (on the trainer.) Worked up a good sweat, went back and forth from low to high gears and up and down on the saddle for 18 miles. The run I felt really good. It was cool and I felt hydrated and warmed up so I pushed it a bit and ran 6 miles in about 45 minutes. I had forgot my watch so I’m guesstimating. [24]
Friday – 5/23/08
Two of my favorite words…Rest Day!
Saturday – 5/24/08
Saturday was a big test for me. You see Friday after work Alison and I drove to the lake to spend the weekend with some friends, and I knew that was going to mean late nights, and a little too much fun. But, I made sure I took it easy Friday night, went to bed “relatively” early and was able to get in a nice 12 mile run Saturday morning. Ran about a 9 min/mile pace had to deal with some rolling hills and felt great afterwards. I wasn’t tired, winded, or sore and I was able to enjoy the rest of the day out on the lake and have fun that night. [12]
Sunday – 5/25/08
Wanted to swim, but ended up taking the day off.
Monday – 5/26/08
Got in a good one mile, open-water swim in the lake. [1]
Tuesday – 5/27/08
AM: Road the trainer this morning for an hour with a combination of hard, fast bursts, standing up grinding it out and some recovery. [18]
PM: A great afternoon run. It was hot and sunny, but I did a good job all day of eating right and hydrating and I set out for a 10 miler. I ran at a real good pace, about 8 min/miles and except for a few stomach cramps here and there that I was able to work through I ended up running 11 miles in 1:23. I was spent by the end, and I can tell I was starting to overheat but a splash of cold water from the hose and by the time I was done stretching I felt better. I little sore, but better. [11]
Wednesday – 5/28/08
AM: Ooops! Slept in. Need to swim and lift this afternoon.
Wednesday, May 21, 2008
Training Log - Week 16 – 5/15/08 – 5/21/08
Thursday – 5/15/08
AM: Some people argue that an hour on the bike trainer is worth two on the road, and others disagree and say an hour is an hour. I tend to agree with the latter, mostly because I don’t want to short myself of a good workout. But I do understand why some say time on the trainer is more than time out on the road. Mostly because you never stop pedaling, you can’t coast. That said I had a great 1:45 workout this morning. I wanted to go longer but I tired myself out. [31]
PM: Went for a run after work today. Still don’t like running at the end of the day, and it’s more than just a mental thing. I feel like you have to be so careful on what you eat and drink throughout the day, if you run in the afternoon. Not to mention just being a bit tired from work. Anyway, I went out at a real easy pace, and just tried to run for time and not so much distance. I figured dealing with my “afternoon” issues would only help me deal with other issue that will come up during the IM. I ran for about 90 minutes. [10]
Friday – 5/16/08
An unscheduled (but well-deserved and needed) day off!
Saturday – 5/17/08
What a great workout! Bob and I set out for our longest ride, once again. Unfortunately, due to some back pain, Bob had to cut out a little early. I ended up riding 4:05, 68 miles, and 16.7mph average. I know I’m still a bit slow, but I just felt great being able to ride that long, on my own, and without my ipod. I decided I needed to start riding and running without wearing it, so I can get my mind right and ready for the race, where they are not allowed. After the ride, I went out for a run, and I was feeling great. I was running a good pace felt hydrated and energized, and thanks to a new tape job on my left foot, I didn’t have much pain at all. I ran 6 miles in 50 minutes, and I honestly could have gone another five but I had to go home and get ready for a wedding. So like I said, great workout! [74]
Sunday – 5/18/08
Rest Day.
Monday – 5/19/08
My 38th Birthday! Over the last 6 years or so, I have been lucky enough to say that each year I am in the best shape of my life, and this year is no different. I celebrated my birthday morning by going to the gym, walking a mile, hitting the weights and then swimming a mile. [2]
Tuesday – 5/20/08
AM: Rode the bike this morning for 90 minutes. I felt like I should have gone at least 2 hours but I just couldn’t “talk” myself into it. Sometimes I get bored on the trainer. [26]
PM: One word…Hot. I am still having a hard time getting used to running in the afternoon. However, I have come to the realization that in the long run, this might be the best thing for me. I expect it to be hot in Louisville in August, so this hot weather running will hopefully get me prepared. But I need to be better prepared at the end of the day, for each run. I need to do a better job of hydrating, limiting heavy foods, limiting protein, and getting mentally prepared. Yesterday I didn’t do any of those and I had a relatively bad run. I was definitely overheated, under hydrated and my head wasn’t in it. I ran 8 miles but stopped twice to cool down and walk. I know it’s going to be to my benefit, I just need to put in a little extra effort. [8]
Wednesday – 5/21/08
AM: One mile swim this morning. [1]
AM: Some people argue that an hour on the bike trainer is worth two on the road, and others disagree and say an hour is an hour. I tend to agree with the latter, mostly because I don’t want to short myself of a good workout. But I do understand why some say time on the trainer is more than time out on the road. Mostly because you never stop pedaling, you can’t coast. That said I had a great 1:45 workout this morning. I wanted to go longer but I tired myself out. [31]
PM: Went for a run after work today. Still don’t like running at the end of the day, and it’s more than just a mental thing. I feel like you have to be so careful on what you eat and drink throughout the day, if you run in the afternoon. Not to mention just being a bit tired from work. Anyway, I went out at a real easy pace, and just tried to run for time and not so much distance. I figured dealing with my “afternoon” issues would only help me deal with other issue that will come up during the IM. I ran for about 90 minutes. [10]
Friday – 5/16/08
An unscheduled (but well-deserved and needed) day off!
Saturday – 5/17/08
What a great workout! Bob and I set out for our longest ride, once again. Unfortunately, due to some back pain, Bob had to cut out a little early. I ended up riding 4:05, 68 miles, and 16.7mph average. I know I’m still a bit slow, but I just felt great being able to ride that long, on my own, and without my ipod. I decided I needed to start riding and running without wearing it, so I can get my mind right and ready for the race, where they are not allowed. After the ride, I went out for a run, and I was feeling great. I was running a good pace felt hydrated and energized, and thanks to a new tape job on my left foot, I didn’t have much pain at all. I ran 6 miles in 50 minutes, and I honestly could have gone another five but I had to go home and get ready for a wedding. So like I said, great workout! [74]
Sunday – 5/18/08
Rest Day.
Monday – 5/19/08
My 38th Birthday! Over the last 6 years or so, I have been lucky enough to say that each year I am in the best shape of my life, and this year is no different. I celebrated my birthday morning by going to the gym, walking a mile, hitting the weights and then swimming a mile. [2]
Tuesday – 5/20/08
AM: Rode the bike this morning for 90 minutes. I felt like I should have gone at least 2 hours but I just couldn’t “talk” myself into it. Sometimes I get bored on the trainer. [26]
PM: One word…Hot. I am still having a hard time getting used to running in the afternoon. However, I have come to the realization that in the long run, this might be the best thing for me. I expect it to be hot in Louisville in August, so this hot weather running will hopefully get me prepared. But I need to be better prepared at the end of the day, for each run. I need to do a better job of hydrating, limiting heavy foods, limiting protein, and getting mentally prepared. Yesterday I didn’t do any of those and I had a relatively bad run. I was definitely overheated, under hydrated and my head wasn’t in it. I ran 8 miles but stopped twice to cool down and walk. I know it’s going to be to my benefit, I just need to put in a little extra effort. [8]
Wednesday – 5/21/08
AM: One mile swim this morning. [1]
Thursday, May 15, 2008
Training Log - Week 15 – 5/8/08 – 5/14/08
Thursday – 5/8/08
AM: Great workout on the bike trainer this morning. Rode for an hour and a half at a pretty good pace and really worked up a sweat. Felt like I was getting a good leg workout. Tried to make sure I worked both the down and up strokes as well as alternating legs from time to time. [25]
PM: Started out going on a 7 mile run, but I felt so good and ended up adding 3 more for a great 10 mile run. I was working up a sweat, but I was feeling great. Finished in 1:24 so I was averaging a little under a 9 min/mile. [10]
Friday – 5/9/08
AM: Went to the pool (late) after dragging myself out of bed and although I started off working my plan for the morning, a friend of mine who has coached swimmers in the past, came by and we worked on my form a little bit. He was able to give me about 3 or 4 things to work on. So although I didn’t get to finish my workout, I felt good about it, but I am a bit tired today. [1]
Saturday – 5/10/08
Finally, a bike ride with limited wind. Bob and I set out this morning for our longest ride (again.) It seems every weekend’s ride become our longest ride. We rode for 3:53 and 66 miles. We averaged 17mph, and except for some pain in my seat, I felt really good. Wasn’t tired, or sore and actually enjoyed riding for that amount of time. It was a bit warm and I probably could have used some more liquids, but I’m running out of places to put water bottles. Plus, I really think I need to start packing some food to eat as well. Afterwards I went for a run. I was supposed to run at least 35 minutes, but I wanted to do more. I ended up only doing 5 miles in 44 minutes. I really started to get tired and hot. I was kind of disappointed, because I was hoping for at least 60 mins. [71]
Sunday – 5/11/08
Day off.
Monday – 5/12/08
AM: Swim drills and different strokes. Worked on my breathing, and form. [2]
PM: Couldn’t go to the gym, had to work late.
Tuesday – 5/13/08
AM: Bike ride this morning for 90 minutes. [26]
PM: Couldn’t run, had to work late again.
Wednesday – 5/14/08
AM: Swim this morning. I was tired this morning so I tried to sleep as much as I could before having to get up and go to the pool. However, I didn’t get anything to eat or drink really and I paid the price. My feet and legs kept cramping up. I need to make sure I get up early enough to get some hydration and nutrition. [2]
PM: Walked a mile to warm up then did weights and core [1]
AM: Great workout on the bike trainer this morning. Rode for an hour and a half at a pretty good pace and really worked up a sweat. Felt like I was getting a good leg workout. Tried to make sure I worked both the down and up strokes as well as alternating legs from time to time. [25]
PM: Started out going on a 7 mile run, but I felt so good and ended up adding 3 more for a great 10 mile run. I was working up a sweat, but I was feeling great. Finished in 1:24 so I was averaging a little under a 9 min/mile. [10]
Friday – 5/9/08
AM: Went to the pool (late) after dragging myself out of bed and although I started off working my plan for the morning, a friend of mine who has coached swimmers in the past, came by and we worked on my form a little bit. He was able to give me about 3 or 4 things to work on. So although I didn’t get to finish my workout, I felt good about it, but I am a bit tired today. [1]
Saturday – 5/10/08
Finally, a bike ride with limited wind. Bob and I set out this morning for our longest ride (again.) It seems every weekend’s ride become our longest ride. We rode for 3:53 and 66 miles. We averaged 17mph, and except for some pain in my seat, I felt really good. Wasn’t tired, or sore and actually enjoyed riding for that amount of time. It was a bit warm and I probably could have used some more liquids, but I’m running out of places to put water bottles. Plus, I really think I need to start packing some food to eat as well. Afterwards I went for a run. I was supposed to run at least 35 minutes, but I wanted to do more. I ended up only doing 5 miles in 44 minutes. I really started to get tired and hot. I was kind of disappointed, because I was hoping for at least 60 mins. [71]
Sunday – 5/11/08
Day off.
Monday – 5/12/08
AM: Swim drills and different strokes. Worked on my breathing, and form. [2]
PM: Couldn’t go to the gym, had to work late.
Tuesday – 5/13/08
AM: Bike ride this morning for 90 minutes. [26]
PM: Couldn’t run, had to work late again.
Wednesday – 5/14/08
AM: Swim this morning. I was tired this morning so I tried to sleep as much as I could before having to get up and go to the pool. However, I didn’t get anything to eat or drink really and I paid the price. My feet and legs kept cramping up. I need to make sure I get up early enough to get some hydration and nutrition. [2]
PM: Walked a mile to warm up then did weights and core [1]
Wednesday, May 7, 2008
Training Log - Week 14 – 5/1/08 – 5/7/08
Thursday – 5/1/08
Un-scheduled rest day, but it felt great.
Friday – 5/2/08
That’s right! More rest.
Saturday – 5/3/08
WHITE LAKE HALF IRONMAN. Well they were calling for rain and thunderstorms, but what we got was wind and heat. I started out poorly in the swim. For some reason I just couldn’t seem to get in a rhythm and catch my breathe. I just seemed to be breathing way too much, and that may have been the cause of my upset stomach and gas I had for the rest of the race. I finished the swim in 40:09, but that includes a 100-yard run or so down the dock to the first transition mat. My T1 was 3:39, but I felt like it was longer. I need to work on this one. I did the bike in 2:57:30, which was only about 3 minutes faster than last year. I was really hoping for a faster bike, and I’m not sure how much of it was the wind, and how much was evidence that I need more work on the bike. T2 was 2:43 but should have been quicker. I think putting suntan lotion on took too much time, but I was grateful that I did. My run was 1:53:28. I am probably the most disappointed in my run, but with my stomach issues and the heat, I just couldn’t pick up the pace. However, all of that said, I think the most important part of all of it is that afterwards I felt great (and still do.) I can tell my conditioning is better than last year, and all of my training has paid off in that respect. I bettered my time from last year by 4 minutes, but I am definitely in better shape at this point, and ready to jump right back into training. [70.3]
Sunday – 5/4/08
Not that ready. REST DAY!
Monday – 5/5/08
AM: Back to the pool. This morning I did some speed work and tried to make up for my poor swimming on Saturday. [2]
PM: Walking, weights and stretching. [1]
Tuesday – 5/6/08
AM: Had a great bike workout this morning with a combination of speed, low gear and standing work for an hour. [18]
PM: Good for me. Went for a run after work. Not too bad. Still don’t like it, but I need to get it in. I probably felt the fatigue from Saturday more on the run than I have so far this week. My legs were a bit sore, but I got in 7 miles in 1:02. [7]
Wednesday – 5/7/08
AM: Here are the excuses…Up late, tired this morning, had to worry about a friend’s dog were watching for a few days, etc. But I did get up for a swim (a bit late and rushed for time) and got in a little over a mile and a half. I was tired, but I probably could have done more, but I needed to get home to deal with the dogs. [1.5]
PM: Warm-up walk with some core work. [1.5]
Un-scheduled rest day, but it felt great.
Friday – 5/2/08
That’s right! More rest.
Saturday – 5/3/08
WHITE LAKE HALF IRONMAN. Well they were calling for rain and thunderstorms, but what we got was wind and heat. I started out poorly in the swim. For some reason I just couldn’t seem to get in a rhythm and catch my breathe. I just seemed to be breathing way too much, and that may have been the cause of my upset stomach and gas I had for the rest of the race. I finished the swim in 40:09, but that includes a 100-yard run or so down the dock to the first transition mat. My T1 was 3:39, but I felt like it was longer. I need to work on this one. I did the bike in 2:57:30, which was only about 3 minutes faster than last year. I was really hoping for a faster bike, and I’m not sure how much of it was the wind, and how much was evidence that I need more work on the bike. T2 was 2:43 but should have been quicker. I think putting suntan lotion on took too much time, but I was grateful that I did. My run was 1:53:28. I am probably the most disappointed in my run, but with my stomach issues and the heat, I just couldn’t pick up the pace. However, all of that said, I think the most important part of all of it is that afterwards I felt great (and still do.) I can tell my conditioning is better than last year, and all of my training has paid off in that respect. I bettered my time from last year by 4 minutes, but I am definitely in better shape at this point, and ready to jump right back into training. [70.3]
Sunday – 5/4/08
Not that ready. REST DAY!
Monday – 5/5/08
AM: Back to the pool. This morning I did some speed work and tried to make up for my poor swimming on Saturday. [2]
PM: Walking, weights and stretching. [1]
Tuesday – 5/6/08
AM: Had a great bike workout this morning with a combination of speed, low gear and standing work for an hour. [18]
PM: Good for me. Went for a run after work. Not too bad. Still don’t like it, but I need to get it in. I probably felt the fatigue from Saturday more on the run than I have so far this week. My legs were a bit sore, but I got in 7 miles in 1:02. [7]
Wednesday – 5/7/08
AM: Here are the excuses…Up late, tired this morning, had to worry about a friend’s dog were watching for a few days, etc. But I did get up for a swim (a bit late and rushed for time) and got in a little over a mile and a half. I was tired, but I probably could have done more, but I needed to get home to deal with the dogs. [1.5]
PM: Warm-up walk with some core work. [1.5]
Wednesday, April 30, 2008
Training Log - Week 13 – 4/24/08 – 4/30/08
Thursday – 4/24/08
Rode the bike this morning. I rode 1:45 for about 31 miles. Worked up a good sweat and although I really didn’t feel like riding, I felt I got a good workout. Man, I have been tired this whole week. I am just worn out. I am looking forward to next week to “take it easy” a bit resting up for White Lake. [31]
Friday – 4/25/08
Great workout this morning. I decided that I would try out my new race gear (tri shorts & top) with a swim and run. So I hit the pool first thing this morning did a 1.2 mile swim and then threw on my shoes and went for a 6 mile run. And except for some rubbing here and there, I didn’t seem to have any problems with the gear. Plus I think I would be able to minimize the rubbing with a little body glide (which I did not apply this morning.) I finished the swim in 34 min and the run in 43. [7]
Saturday – 4/26/08
Bob and I went for a short ride this morning. I needed to get done early so we met at 7 and rode for two hours. I rode my bike from home, so I was able to get my warm-up and cool down in, without it taking away from our ride. I completed 37 miles. [37]
Sunday – 4/27/08
Rest Day!
Monday – 4/28/08
This is the week of White Lake so I am going to try and take it easy and get some rest to help recover. This morning I walked two miles then spent some time doing some light weights, stretching and then got in the pool to help loosen up and stretch some more. [2]
Tuesday – 4/29/08
This morning I started out with a slow mile and then spent some time stretching. I ran two more miles and a relatively easy pace and stretched some more. My left foot seems to be bothering me a bit more, but I’m not sure why now, especially since I have been taking it a bit easy. [3]
Wednesday – 4/30/08
I walked a mile, spent some time stretching, did light weights and then swam a mile. [2]
Rode the bike this morning. I rode 1:45 for about 31 miles. Worked up a good sweat and although I really didn’t feel like riding, I felt I got a good workout. Man, I have been tired this whole week. I am just worn out. I am looking forward to next week to “take it easy” a bit resting up for White Lake. [31]
Friday – 4/25/08
Great workout this morning. I decided that I would try out my new race gear (tri shorts & top) with a swim and run. So I hit the pool first thing this morning did a 1.2 mile swim and then threw on my shoes and went for a 6 mile run. And except for some rubbing here and there, I didn’t seem to have any problems with the gear. Plus I think I would be able to minimize the rubbing with a little body glide (which I did not apply this morning.) I finished the swim in 34 min and the run in 43. [7]
Saturday – 4/26/08
Bob and I went for a short ride this morning. I needed to get done early so we met at 7 and rode for two hours. I rode my bike from home, so I was able to get my warm-up and cool down in, without it taking away from our ride. I completed 37 miles. [37]
Sunday – 4/27/08
Rest Day!
Monday – 4/28/08
This is the week of White Lake so I am going to try and take it easy and get some rest to help recover. This morning I walked two miles then spent some time doing some light weights, stretching and then got in the pool to help loosen up and stretch some more. [2]
Tuesday – 4/29/08
This morning I started out with a slow mile and then spent some time stretching. I ran two more miles and a relatively easy pace and stretched some more. My left foot seems to be bothering me a bit more, but I’m not sure why now, especially since I have been taking it a bit easy. [3]
Wednesday – 4/30/08
I walked a mile, spent some time stretching, did light weights and then swam a mile. [2]
Wednesday, April 23, 2008
Training Log - Week 12 – 4/17/08 – 4/23/08
Wednesday – 4/16/08
P.M. – Well I did it again. Or should I say I didn’t do it again. I ended up not going to the gym after work to get my weight training in. I had all intentions to, but Alison and I had dinner plans later that night and I didn’t feel like having to workout and then shower again to get ready. I know, lame excuse, but that’s why I hate afternoon workouts.
Thursday – 4/17/08
A.M. – This morning I had a good 1:45 bike ride. Rode a pretty good pace and I probably even pushed it a little more than normal, because I knew I wasn’t going to run directly afterwards. I was planning to run after work. [29]
P.M. – Believe it or not, I ran after work. Hurray for me. It was a little hot, and for some reason I didn’t wear my fuel belt, so I was getting thirsty and tired, but at least I did it. I ran 7 miles. [7]
Friday – 4/18/08
Did the whole workout this morning. I knew that I wasn’t going to have time after work to do anything (even if I wanted to) so I just hustled this morning. I skipped the mile warm up and just went straight to the weights. Got a good workout in, then got in the pool. I had an easy warm up and cool down, but in the middle of that I swam a mile stretch, and for some reason I didn’t look to see my time. [1.5]
Saturday – 4/19/08
Big day today. Not only was it my longest bike ride (basically every new bike ride is my longest) but Bob and I were joined by a real Ironman. Her name is Ginger Spansel and her and her husband are moving here from Texas. We heard about each other while they were house hunting and met Bob. Anyway, she joined us for our 3:44 (62.5 miles) ride and even though this was only her 4th ride of the year, she was pushing me the whole time. Ginger has done 4 IM including Louisville last year, so she is going to be huge resource for me. Welcome to Lumberton Ginger! Perfect timing. After the ride, I had planned an hour run, but started to fade and only ran for about 45 mins (5 miles.) It was a bit warm today and got me thinking about how hotter it’s going to get and how important it will be get the workouts in early and stay hydrated. Overall it was a great workout. [67.5]
Sunday – 4/20/08
Rest Day! However, I did clean my bike.
Monday – 4/21/08
This week I am going to kind of stray away from my official workout plan, and just concentrate on getting ready for White Lake. I’m just going to make sure I get my mileage and time in to best plan for the half. This will be my last hard week, and I will take it easy next week. This morning after I lifted, I swam 2 miles straight. Didn’t time myself, but I felt really good. [2]
Tuesday – 4/22/08
Well last night was a late one. Alison and I went to see the play Rent, so we didn’t get home til 11:00 and I knew I would be too tired to work out in the morning. So I slept in and decided I would either run or bike after work. I ended up running, and had a real strong one. I ran 10 miles, and after an easy first mile, I picked up the pace and finished in 1:17 (about a 7:45 min pace.) My inside right hamstring was a little sore, but overall I felt good. [10]
Wednesday – 4/23/08
Tired this morning. After that afternoon run yesterday, I did not want to get out of bed, and I just couldn’t wake up. I did core exercises and only swam 1 mile (instead of 2.) Wasn’t my best workout, but at least I did something. [1]
P.M. – Well I did it again. Or should I say I didn’t do it again. I ended up not going to the gym after work to get my weight training in. I had all intentions to, but Alison and I had dinner plans later that night and I didn’t feel like having to workout and then shower again to get ready. I know, lame excuse, but that’s why I hate afternoon workouts.
Thursday – 4/17/08
A.M. – This morning I had a good 1:45 bike ride. Rode a pretty good pace and I probably even pushed it a little more than normal, because I knew I wasn’t going to run directly afterwards. I was planning to run after work. [29]
P.M. – Believe it or not, I ran after work. Hurray for me. It was a little hot, and for some reason I didn’t wear my fuel belt, so I was getting thirsty and tired, but at least I did it. I ran 7 miles. [7]
Friday – 4/18/08
Did the whole workout this morning. I knew that I wasn’t going to have time after work to do anything (even if I wanted to) so I just hustled this morning. I skipped the mile warm up and just went straight to the weights. Got a good workout in, then got in the pool. I had an easy warm up and cool down, but in the middle of that I swam a mile stretch, and for some reason I didn’t look to see my time. [1.5]
Saturday – 4/19/08
Big day today. Not only was it my longest bike ride (basically every new bike ride is my longest) but Bob and I were joined by a real Ironman. Her name is Ginger Spansel and her and her husband are moving here from Texas. We heard about each other while they were house hunting and met Bob. Anyway, she joined us for our 3:44 (62.5 miles) ride and even though this was only her 4th ride of the year, she was pushing me the whole time. Ginger has done 4 IM including Louisville last year, so she is going to be huge resource for me. Welcome to Lumberton Ginger! Perfect timing. After the ride, I had planned an hour run, but started to fade and only ran for about 45 mins (5 miles.) It was a bit warm today and got me thinking about how hotter it’s going to get and how important it will be get the workouts in early and stay hydrated. Overall it was a great workout. [67.5]
Sunday – 4/20/08
Rest Day! However, I did clean my bike.
Monday – 4/21/08
This week I am going to kind of stray away from my official workout plan, and just concentrate on getting ready for White Lake. I’m just going to make sure I get my mileage and time in to best plan for the half. This will be my last hard week, and I will take it easy next week. This morning after I lifted, I swam 2 miles straight. Didn’t time myself, but I felt really good. [2]
Tuesday – 4/22/08
Well last night was a late one. Alison and I went to see the play Rent, so we didn’t get home til 11:00 and I knew I would be too tired to work out in the morning. So I slept in and decided I would either run or bike after work. I ended up running, and had a real strong one. I ran 10 miles, and after an easy first mile, I picked up the pace and finished in 1:17 (about a 7:45 min pace.) My inside right hamstring was a little sore, but overall I felt good. [10]
Wednesday – 4/23/08
Tired this morning. After that afternoon run yesterday, I did not want to get out of bed, and I just couldn’t wake up. I did core exercises and only swam 1 mile (instead of 2.) Wasn’t my best workout, but at least I did something. [1]
Wednesday, April 16, 2008
Training Log - Week 11 – 4/10/08 – 4/16/08
Addendum- I actually got motivated enough to go to the pool after work and get my swim in that I couldn’t do in the morning. I did some speed work, and I wore a wetsuit to start getting some practice before White Lake in case they’re legal. I forgot how tight this baby was. I may need to rethink getting my own since this one is Bob’s [1]
Thursday – 4/10/08
Rode the bike this morning for an hour. Had a great ride. I was tired, but I really pushed myself and got up out of the saddle a bunch. [19]
Friday – 4/11/08
Warmed up by walking one mile, then I did weights. After that I got in the pool (w/wetsuit) and did a 300m warm-up, 1,000m timed swim (17mins) and a 300 cool down. I felt really good during the 1,000m swim which made me feel more confident about the White Lake Half coming up in a few weeks. [2]
Saturday – 4/12/08
Well the weather was warm, and sunny, but they were calling for possible rain and the wind was tough. I had 20mph winds with gusts at least 30mph. I literally couldn’t control my bike at times during the gusts. It definitely made the ride a bit tougher on my legs and made the last 45 minutes to an hour a little difficult. But I stuck with it and rode 59 miles in 3:34. Average speed 16.5; max speed 24.7. [59]
Sunday- 4/13/08
Today was a scheduled rest day, but I really felt like I needed to get in a good long run, and I did. I slept in and when I finally got up and moving around I headed out for a 10 miler. It felt great. I didn’t feel tired, and my legs felt pretty good, but I understand that they were going to be sore from Saturday’s ride and working legs on Friday. Anyway I finished in 1:25:30, so it was just under a 9 minute mile. I wouldn’t mind cutting some time off of that, but I was very happy with the run. [10]
Monday – 4/14/08
Well today will start my new plan to split my workouts to two-a-day. It is getting harder and harder to try and fit the entire workout in, before work in the morning so I will have to start doing half in the morning and the other half after work. I’m sure it will take some getting used to and planning, but we’ll see how it goes.
A.M. – This morning I had a big swim workout planned so I did that this morning. I did 2 miles of different drills and strokes and it wore me out. Took nearly 90 mins to complete. Also did a warm up mile on the treadmill. [3]
P.M. – Well I was supposed to go back to the gym after work to lift, but I forgot I had to meet with a landscaping guy. So, like I thought, something popped up to prevent me from finishing my workout. I’m afraid this will happen more often.
Tuesday – 4/15/08
A.M. – Had a great ride this morning on the trainer. Rode for 1:45 at different levels, but I really pushed myself on the higher levels and worked my legs pretty good. [32]
P.M. – Well I actually ran after work. I didn’t feel like it, but I did it and I don’t understand how people do this on a regular basis. I would much rather run in the morning than in the afternoon. This is going to be tough, but I’m going to have to do it so I will push through. I ran for 58 minutes at about a 9min/mile pace so I’m sure I did at least 6 miles. [6]
Wednesday – 4/16/08
A.M. – Had a swim this morning and because of an early staff meeting, I had to cut it a bit short and only got to swim one mile. But I did mostly speed drills and really worked hard. [1]
P.M. – We have dinner plans tonight, so I don’t know if I can get a workout in, so I will let you know in next week’s log.
Thursday – 4/10/08
Rode the bike this morning for an hour. Had a great ride. I was tired, but I really pushed myself and got up out of the saddle a bunch. [19]
Friday – 4/11/08
Warmed up by walking one mile, then I did weights. After that I got in the pool (w/wetsuit) and did a 300m warm-up, 1,000m timed swim (17mins) and a 300 cool down. I felt really good during the 1,000m swim which made me feel more confident about the White Lake Half coming up in a few weeks. [2]
Saturday – 4/12/08
Well the weather was warm, and sunny, but they were calling for possible rain and the wind was tough. I had 20mph winds with gusts at least 30mph. I literally couldn’t control my bike at times during the gusts. It definitely made the ride a bit tougher on my legs and made the last 45 minutes to an hour a little difficult. But I stuck with it and rode 59 miles in 3:34. Average speed 16.5; max speed 24.7. [59]
Sunday- 4/13/08
Today was a scheduled rest day, but I really felt like I needed to get in a good long run, and I did. I slept in and when I finally got up and moving around I headed out for a 10 miler. It felt great. I didn’t feel tired, and my legs felt pretty good, but I understand that they were going to be sore from Saturday’s ride and working legs on Friday. Anyway I finished in 1:25:30, so it was just under a 9 minute mile. I wouldn’t mind cutting some time off of that, but I was very happy with the run. [10]
Monday – 4/14/08
Well today will start my new plan to split my workouts to two-a-day. It is getting harder and harder to try and fit the entire workout in, before work in the morning so I will have to start doing half in the morning and the other half after work. I’m sure it will take some getting used to and planning, but we’ll see how it goes.
A.M. – This morning I had a big swim workout planned so I did that this morning. I did 2 miles of different drills and strokes and it wore me out. Took nearly 90 mins to complete. Also did a warm up mile on the treadmill. [3]
P.M. – Well I was supposed to go back to the gym after work to lift, but I forgot I had to meet with a landscaping guy. So, like I thought, something popped up to prevent me from finishing my workout. I’m afraid this will happen more often.
Tuesday – 4/15/08
A.M. – Had a great ride this morning on the trainer. Rode for 1:45 at different levels, but I really pushed myself on the higher levels and worked my legs pretty good. [32]
P.M. – Well I actually ran after work. I didn’t feel like it, but I did it and I don’t understand how people do this on a regular basis. I would much rather run in the morning than in the afternoon. This is going to be tough, but I’m going to have to do it so I will push through. I ran for 58 minutes at about a 9min/mile pace so I’m sure I did at least 6 miles. [6]
Wednesday – 4/16/08
A.M. – Had a swim this morning and because of an early staff meeting, I had to cut it a bit short and only got to swim one mile. But I did mostly speed drills and really worked hard. [1]
P.M. – We have dinner plans tonight, so I don’t know if I can get a workout in, so I will let you know in next week’s log.
Wednesday, April 9, 2008
Training Log - Week 10 – 4/3/08 – 4/9/08
Thursday – 4/3/08
I was supposed to ride my bike for 90 minutes this morning, but I only did 60. I pushed it throughout the workout, but mentally I just wasn’t feeling it, so I cut it short. No run was scheduled. (Alison and I are leaving today to fly up to PA to see my family. I will have to adjust my workouts to mostly running, but will try to get a swim in as well as some cycling on a stationary bike if possible.) [17]
Friday – 4/4/08
Well today I woke up in PA on a trip visiting my family, and like I thought trips like this kind of disrupts your normal routine. I was up till about 2:00am, drinking beer, so I knew the next morning would not be the best of workouts, but I was able to get in a 5 mile run around 9:00. It was cold and rainy and being outside the Pocono Mtns. I had a lot of hills to deal with. But as usual, since I don’t get to train on hills, I enjoyed it. [5]
Saturday – 4/5/08
Last night I actually got to bed relatively early and I didn’t drink any beer last night so I was able to get up at 6:00am, be at the gym by 7 and got a good 1 mile swim in, and then rode the spin cycle. I’ve never been in a spin class before, but I have always heard it was a great workout and now I know why. It was a great workout. I wish we had them at our fitness center. Big thanks to my cousin George Hart (and all of the staff at Odyssey Fitness) for helping me get in a good workout. I really appreciate it George. [21]
Sunday – 4/6/08
Not a good day. I went out to get in a 6 mile (or so) run, but one mile in, I started to feel some sharp pain in my left foot. I think it has to do with the hills. Anyway, I stretched it out, but the pain made me a little nervous, so I ended up stopping and walking home. I immediately iced it and realized that I hadn’t iced my foot since Wednesday because of my trip home. But all in all, the trip could have been much worse for my training. I actually ate well, drank a lot of water, limited my drinking and got in two good workouts. [2]
Monday – 4/7/08
No workout. Travel day back to NC.
Tuesday – 4/8/08
Had a good workout this morning. I rode the bike pretty hard for an hour and then ran an hour. The bike felt good, and I worked up a god sweat. I rode for another 18 miles. For the run, I went to the track to run on a softer surface for my foot. And except for a point where I had some pain and stopped to stretch out, the run felt good. I could feel that I was tired, and a bit dehydrated. Ran 6 miles. [24]
Wednesday – 4/9/08
Well I went to swim this morning, but once again the pool was closed. Even though I called yesterday to make sure it was open, and all of the signs at the fitness center said open, they had just put chemicals in the pool at 5:15 and it needed to sit for 2 hours. Needless to say I did not have that kind of time so I walked a mile, lifted weights and left. I may try to go back after work, but we’ll see. [1]
I was supposed to ride my bike for 90 minutes this morning, but I only did 60. I pushed it throughout the workout, but mentally I just wasn’t feeling it, so I cut it short. No run was scheduled. (Alison and I are leaving today to fly up to PA to see my family. I will have to adjust my workouts to mostly running, but will try to get a swim in as well as some cycling on a stationary bike if possible.) [17]
Friday – 4/4/08
Well today I woke up in PA on a trip visiting my family, and like I thought trips like this kind of disrupts your normal routine. I was up till about 2:00am, drinking beer, so I knew the next morning would not be the best of workouts, but I was able to get in a 5 mile run around 9:00. It was cold and rainy and being outside the Pocono Mtns. I had a lot of hills to deal with. But as usual, since I don’t get to train on hills, I enjoyed it. [5]
Saturday – 4/5/08
Last night I actually got to bed relatively early and I didn’t drink any beer last night so I was able to get up at 6:00am, be at the gym by 7 and got a good 1 mile swim in, and then rode the spin cycle. I’ve never been in a spin class before, but I have always heard it was a great workout and now I know why. It was a great workout. I wish we had them at our fitness center. Big thanks to my cousin George Hart (and all of the staff at Odyssey Fitness) for helping me get in a good workout. I really appreciate it George. [21]
Sunday – 4/6/08
Not a good day. I went out to get in a 6 mile (or so) run, but one mile in, I started to feel some sharp pain in my left foot. I think it has to do with the hills. Anyway, I stretched it out, but the pain made me a little nervous, so I ended up stopping and walking home. I immediately iced it and realized that I hadn’t iced my foot since Wednesday because of my trip home. But all in all, the trip could have been much worse for my training. I actually ate well, drank a lot of water, limited my drinking and got in two good workouts. [2]
Monday – 4/7/08
No workout. Travel day back to NC.
Tuesday – 4/8/08
Had a good workout this morning. I rode the bike pretty hard for an hour and then ran an hour. The bike felt good, and I worked up a god sweat. I rode for another 18 miles. For the run, I went to the track to run on a softer surface for my foot. And except for a point where I had some pain and stopped to stretch out, the run felt good. I could feel that I was tired, and a bit dehydrated. Ran 6 miles. [24]
Wednesday – 4/9/08
Well I went to swim this morning, but once again the pool was closed. Even though I called yesterday to make sure it was open, and all of the signs at the fitness center said open, they had just put chemicals in the pool at 5:15 and it needed to sit for 2 hours. Needless to say I did not have that kind of time so I walked a mile, lifted weights and left. I may try to go back after work, but we’ll see. [1]
Thursday, April 3, 2008
Training Log - Week 9 – 3/27/08 – 4/2/08
Thursday – 3/27/08
Not a good day. I was really tired this morning, and since Alison was away on business, I found myself being very liberal with the snooze button. I got a late start and cut both my bike and run workout short. I just didn’t feel it today. I know it’s not the worst thing, but I feel disappointed in myself for not toughing it out. I rode easy on the bike for an hour and ran 3 miles. [18]
Friday – 3/28/08
Tough swim today. After a warm-up mile and weights I got in the pool for what seemed like a long time. The workout was the hardest, but it focused mainly on the breast and back strokes. Two strokes I am not very good (or fast) at, so it just seemed to take awhile. Not to mention, the shorter pool makes it a bit annoying with all of the stopping and starting. But I finished the workout with a strong 500 meters of freestyle. [2]
Saturday – 3/29/08
Rest day.
Sunday – 3/30/08
What a miserable day. Friday was 80 degrees, this morning it started out at 46 and only got colder. It was rainy, windy (20mph gusts) and cold. Before we started Bob said that although he doesn’t like the weather, he felt it was a good idea to train in it, because it would only make us stronger, and better when racing in better conditions. I honestly kept that thought in my head all day, and it really helped push me throughout our ride. It was tough, but like he said, I knew in the long run, it was making me a better cyclist. We rode for 3:16, 54 miles, (ave speed 16; max speed 24) After the ride my feet were so cold and wet I actually sat in my car for 5 minutes in the heat to warm up before I ran. Of course in that time, it got colder, and it started to rain harder. I pushed through and ran 4 miles in 36 min. So although it started out and finished miserable, when I was done I felt great and proud of my workout. [58]
Monday – 3/31/08
Walked a mile, then weights and into the pool. Today I focused mostly on my arms, using the pull buoy for a lot of the workout. Swam a little over a mile and a half at a pretty good pace, so it was a tough workout. [2.5]
Tuesday – 4/1/08
Decided not to do the Ironman this morning. Just kidding, April Fools. Had a tough bike workout, where I had to keep it in some low gears and really grind it out. Plus I was up out of the saddle every 10 minutes for a 2 minute period. My legs were burning. Afterwards I went for a 6 mile run (54:45) in the rain. But at least it was in the 60’s so it was warm. Great workout today. [24]
Wednesday – 4/2/08
This morning I was tired! Actually the drive to Red Springs gives me a little more time to wake up in the morning. Anyway, after a mile warm up, I worked core exercises and then got in the pool for some speed work. It wore me out. I started to think ahead to the White Lake Half and I’m wondering if I need to bypass the drills I’ve been doing in the pool and start swimming a mile non-stop. With all of this starting and stopping in the short pool, and the drills, I worry about being ready for the swim. [2.5]
Not a good day. I was really tired this morning, and since Alison was away on business, I found myself being very liberal with the snooze button. I got a late start and cut both my bike and run workout short. I just didn’t feel it today. I know it’s not the worst thing, but I feel disappointed in myself for not toughing it out. I rode easy on the bike for an hour and ran 3 miles. [18]
Friday – 3/28/08
Tough swim today. After a warm-up mile and weights I got in the pool for what seemed like a long time. The workout was the hardest, but it focused mainly on the breast and back strokes. Two strokes I am not very good (or fast) at, so it just seemed to take awhile. Not to mention, the shorter pool makes it a bit annoying with all of the stopping and starting. But I finished the workout with a strong 500 meters of freestyle. [2]
Saturday – 3/29/08
Rest day.
Sunday – 3/30/08
What a miserable day. Friday was 80 degrees, this morning it started out at 46 and only got colder. It was rainy, windy (20mph gusts) and cold. Before we started Bob said that although he doesn’t like the weather, he felt it was a good idea to train in it, because it would only make us stronger, and better when racing in better conditions. I honestly kept that thought in my head all day, and it really helped push me throughout our ride. It was tough, but like he said, I knew in the long run, it was making me a better cyclist. We rode for 3:16, 54 miles, (ave speed 16; max speed 24) After the ride my feet were so cold and wet I actually sat in my car for 5 minutes in the heat to warm up before I ran. Of course in that time, it got colder, and it started to rain harder. I pushed through and ran 4 miles in 36 min. So although it started out and finished miserable, when I was done I felt great and proud of my workout. [58]
Monday – 3/31/08
Walked a mile, then weights and into the pool. Today I focused mostly on my arms, using the pull buoy for a lot of the workout. Swam a little over a mile and a half at a pretty good pace, so it was a tough workout. [2.5]
Tuesday – 4/1/08
Decided not to do the Ironman this morning. Just kidding, April Fools. Had a tough bike workout, where I had to keep it in some low gears and really grind it out. Plus I was up out of the saddle every 10 minutes for a 2 minute period. My legs were burning. Afterwards I went for a 6 mile run (54:45) in the rain. But at least it was in the 60’s so it was warm. Great workout today. [24]
Wednesday – 4/2/08
This morning I was tired! Actually the drive to Red Springs gives me a little more time to wake up in the morning. Anyway, after a mile warm up, I worked core exercises and then got in the pool for some speed work. It wore me out. I started to think ahead to the White Lake Half and I’m wondering if I need to bypass the drills I’ve been doing in the pool and start swimming a mile non-stop. With all of this starting and stopping in the short pool, and the drills, I worry about being ready for the swim. [2.5]
Wednesday, March 26, 2008
Training Log - Week 8 – 3/20/08 – 3/26/08
Thursday – 3/20/08
Great bike ride this morning. I rode the trainer for an hour and a half, at a good pace (18-19mph.) I worked up a great sweat and I really felt strong. I was a bit tired toward the end, but more “sleepy” than worn out. Afterwards I set out to go to the track. It was in the mid 50’s but it was WINDY! It felt like 20-30mph winds. It literally stopped me in my tracks at time. I did 4 miles of speed work, which was tough since I hadn’t been doing speed work since before Myrtle Beach Half Marathon. I’ve been looking forward to it, but it’s going to take some time for me to build up my speed again. [29]
Friday – 3/21/08
Warm-up mile on treadmill, then weight training. Today was the last day the pool was gong to be open for about 3 months, so I tried to enjoy the swim. I did a lot of leg work, with kicking drills and working with the fins. Then did some fast pace laps as well. It was a good swim, and now I will be driving to Red Springs 3 days a week. It should be ok, but since it’s a shorter pool I really don’t look forward to it, especially this close to the White Lake Half Ironman in May. [2]
Saturday – 3/22/08
What a great ride! I was in Union, SC. with Alison’s family and I went for a ride with my father-in-law Randy through these back roads around Union and Spartanburg. The weather was perfect. A little cool at first but it warmed up. Sunny and no wind. The road were smooth and there was hardly any traffic at all. However, I was able to experience hills! A lot of up and downs, but since I never get that here in Lumberton, I was enjoying it tremendously. We slowed the pace down a little (average 14mph) but we were up in the 30’s on the downhills, and I got a great workout coming up out of the saddle on the climbs. We rode for 3:03 and 42 miles. I felt great afterwards. Because I was up out of the seat so much I wasn’t sore and I got a good leg workout with the hills. Thanks Randy! Afterwards I went for a quick 2 mile run to stretch out my legs. [44]
Sunday – 3/23/08
Went for a nice three mile run this morning. It was colder than yesterday and I was running in Andrea & Mark’s (my sister-in-law & brother-in-law) neighborhood for the first time, so of course I got lost, but by the time I found my way back, I still felt really good. [3]
Monday – 3/24/08
This morning was a full body strength workout with a one-mile warm up, legs and abs. I did squats on one of those machines this morning for the first time in a long time. I usually have back pain after doing squats, but since I have really been working on strengthening my lower back and legs I thought I would give it a try. Afterwards I did a swim workout. I modified it a bit, because of the smaller pool I’m in, but I still got a good mile in. [2]
Tuesday – 3/25/08
Great workout today! I started on the bike with an hour ride of various degrees of intensity. I rode easy, then hard, and did that throughout the entire workout. At times I was really pushing myself and I felt good. Afterwards I went for a run and again I was really pushing it. I did 6 miles in 48:30, just a little over an 8 min per mile pace. Felt real strong. [23]
Wednesday – 3/26/08
This morning I worked core muscles and tried to really stretch out. I could tell that I was a little stiff and I needed to have a good workout. I really feel like I am strengthening my core. In the pool I mostly did speed work, which is always a challenge, but extremely helpful. [2]
Great bike ride this morning. I rode the trainer for an hour and a half, at a good pace (18-19mph.) I worked up a great sweat and I really felt strong. I was a bit tired toward the end, but more “sleepy” than worn out. Afterwards I set out to go to the track. It was in the mid 50’s but it was WINDY! It felt like 20-30mph winds. It literally stopped me in my tracks at time. I did 4 miles of speed work, which was tough since I hadn’t been doing speed work since before Myrtle Beach Half Marathon. I’ve been looking forward to it, but it’s going to take some time for me to build up my speed again. [29]
Friday – 3/21/08
Warm-up mile on treadmill, then weight training. Today was the last day the pool was gong to be open for about 3 months, so I tried to enjoy the swim. I did a lot of leg work, with kicking drills and working with the fins. Then did some fast pace laps as well. It was a good swim, and now I will be driving to Red Springs 3 days a week. It should be ok, but since it’s a shorter pool I really don’t look forward to it, especially this close to the White Lake Half Ironman in May. [2]
Saturday – 3/22/08
What a great ride! I was in Union, SC. with Alison’s family and I went for a ride with my father-in-law Randy through these back roads around Union and Spartanburg. The weather was perfect. A little cool at first but it warmed up. Sunny and no wind. The road were smooth and there was hardly any traffic at all. However, I was able to experience hills! A lot of up and downs, but since I never get that here in Lumberton, I was enjoying it tremendously. We slowed the pace down a little (average 14mph) but we were up in the 30’s on the downhills, and I got a great workout coming up out of the saddle on the climbs. We rode for 3:03 and 42 miles. I felt great afterwards. Because I was up out of the seat so much I wasn’t sore and I got a good leg workout with the hills. Thanks Randy! Afterwards I went for a quick 2 mile run to stretch out my legs. [44]
Sunday – 3/23/08
Went for a nice three mile run this morning. It was colder than yesterday and I was running in Andrea & Mark’s (my sister-in-law & brother-in-law) neighborhood for the first time, so of course I got lost, but by the time I found my way back, I still felt really good. [3]
Monday – 3/24/08
This morning was a full body strength workout with a one-mile warm up, legs and abs. I did squats on one of those machines this morning for the first time in a long time. I usually have back pain after doing squats, but since I have really been working on strengthening my lower back and legs I thought I would give it a try. Afterwards I did a swim workout. I modified it a bit, because of the smaller pool I’m in, but I still got a good mile in. [2]
Tuesday – 3/25/08
Great workout today! I started on the bike with an hour ride of various degrees of intensity. I rode easy, then hard, and did that throughout the entire workout. At times I was really pushing myself and I felt good. Afterwards I went for a run and again I was really pushing it. I did 6 miles in 48:30, just a little over an 8 min per mile pace. Felt real strong. [23]
Wednesday – 3/26/08
This morning I worked core muscles and tried to really stretch out. I could tell that I was a little stiff and I needed to have a good workout. I really feel like I am strengthening my core. In the pool I mostly did speed work, which is always a challenge, but extremely helpful. [2]
Wednesday, March 19, 2008
Training Log - Week 7 – 3/13/08 – 3/19/08
Thursday – 3/13/08
Ahhhh, a scheduled “rest day.” One of my favorite things about endurance training…you have to get your rest. I got a solid 9 hours of sleep last night, and I feel great.
Friday – 3/14/08
Today was a new workout. I ran then lifted…no swimming. Which was good because the pool is still closed. I did a warm up mile then went outside and ran a three mile course we have mapped out in a neighborhood near the fitness center. Once again, I just didn’t feel good running. I feel slow and heavy and tired too. I haven’t had a good run I think since Mrytle Beach. I really do think I need to drop a few pounds. Oh well, after the run I went back inside and had a good full body workout. [4]
Saturday – 3/15/08
Big Day! Today was a scheduled 3 hour bike ride. I haven’t been on the bike that long since last year’s White Lake Half Ironman. Bob and I were pumped up. We have been getting ready most of the week. I was supposed to swim for a mile before, but as you know…pool closed. So I just settled for the bike ride. We ended up riding for 3:04 and logged 53 miles with an average speed of just over 17mph. We were really good at keeping our speed between 15-20mph. Overall I felt good. I wasn’t tired or out of breathe, my legs didn’t feel too bad (probably because we never really pushed it too hard) and my back felt really good as well. The most painful area was of course my seat and toward the end, my neck and shoulders started to hurt a bit. Later in the day, my legs were a bit sore and stiff but I still felt strong. [53]
**Saturday night I was reading my Men’s Health magazine and came across this quote from Lance Armstrong: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its lace. If I quit, however, it lasts forever.” Thanks Lance!
Sunday – 3/16/08
Rest Day!
Monday – 3/17/08
This morning at around 4:45, as I was driving the 17 miles it takes to get to the city of Red Springs to swim I thought about Olympic Athletes. You know, every time the Olympics come around they always interview a gymnast or ice skater and their stories are all the same. They have to drive hours every morning to get to the training facility to workout with some coach from the Ukraine or something. So, I’m not comparing myself to an Olympic Athlete, but I “kind of” felt like that this morning as I was driving to a different city to go swimming. Anyway, I walked a mile to warm up, did full body weights and did some speed drills in the pool. [2]
Tuesday – 3/18/08
Great workout this morning. I rode the bike for an hour and a half, with a 15 minute warm-up and cool-down and a one hour ride at a pretty good level of intensity. I had a good sweat and worked my legs pretty hard for 24 miles. Afterwards I went for a five mile run. I finally had a good run. I wasn’t tired, I didn’t feel sluggish, and although I wasn’t running to fast, I just felt real good. [29]
Wednesday – 3/19/08
This morning I only had time for a swim, because of an early morning meeting. I did some speed drills, which as always, was tough, but I had a great workout. I will probably do some yoga or something tonight. Oh, and the pool is closing for 2-3 weeks, so I will be driving to Red Springs in the morning to swim. [1]
Ahhhh, a scheduled “rest day.” One of my favorite things about endurance training…you have to get your rest. I got a solid 9 hours of sleep last night, and I feel great.
Friday – 3/14/08
Today was a new workout. I ran then lifted…no swimming. Which was good because the pool is still closed. I did a warm up mile then went outside and ran a three mile course we have mapped out in a neighborhood near the fitness center. Once again, I just didn’t feel good running. I feel slow and heavy and tired too. I haven’t had a good run I think since Mrytle Beach. I really do think I need to drop a few pounds. Oh well, after the run I went back inside and had a good full body workout. [4]
Saturday – 3/15/08
Big Day! Today was a scheduled 3 hour bike ride. I haven’t been on the bike that long since last year’s White Lake Half Ironman. Bob and I were pumped up. We have been getting ready most of the week. I was supposed to swim for a mile before, but as you know…pool closed. So I just settled for the bike ride. We ended up riding for 3:04 and logged 53 miles with an average speed of just over 17mph. We were really good at keeping our speed between 15-20mph. Overall I felt good. I wasn’t tired or out of breathe, my legs didn’t feel too bad (probably because we never really pushed it too hard) and my back felt really good as well. The most painful area was of course my seat and toward the end, my neck and shoulders started to hurt a bit. Later in the day, my legs were a bit sore and stiff but I still felt strong. [53]
**Saturday night I was reading my Men’s Health magazine and came across this quote from Lance Armstrong: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its lace. If I quit, however, it lasts forever.” Thanks Lance!
Sunday – 3/16/08
Rest Day!
Monday – 3/17/08
This morning at around 4:45, as I was driving the 17 miles it takes to get to the city of Red Springs to swim I thought about Olympic Athletes. You know, every time the Olympics come around they always interview a gymnast or ice skater and their stories are all the same. They have to drive hours every morning to get to the training facility to workout with some coach from the Ukraine or something. So, I’m not comparing myself to an Olympic Athlete, but I “kind of” felt like that this morning as I was driving to a different city to go swimming. Anyway, I walked a mile to warm up, did full body weights and did some speed drills in the pool. [2]
Tuesday – 3/18/08
Great workout this morning. I rode the bike for an hour and a half, with a 15 minute warm-up and cool-down and a one hour ride at a pretty good level of intensity. I had a good sweat and worked my legs pretty hard for 24 miles. Afterwards I went for a five mile run. I finally had a good run. I wasn’t tired, I didn’t feel sluggish, and although I wasn’t running to fast, I just felt real good. [29]
Wednesday – 3/19/08
This morning I only had time for a swim, because of an early morning meeting. I did some speed drills, which as always, was tough, but I had a great workout. I will probably do some yoga or something tonight. Oh, and the pool is closing for 2-3 weeks, so I will be driving to Red Springs in the morning to swim. [1]
Wednesday, March 12, 2008
Training Log - Week 6 - 3/6/08 - 3/12/08
Thursday – 3/6/08
This morning was a bike and run day. I rode for an hour on the bike at a relatively easy pace. I got up out of the saddle a few times and kept my heart rate up, but I definitely wasn’t riding hard. I rode for 15 miles. Then I went out for a run. Felt much better than Tuesday and I ran 4 and a somewhat easy pace. [19]
Friday – 3/7/08
Walked for a mile to warm up, then did about 45 minutes of full body resistance training using only the universal (cable) machine in the gym. Did full body w/ legs and abs. Afterwards I jumped in the pool, did a warm up of various strokes and then 1400 meter swim. I cut it a bit short because I had a busy morning but still got a mile in. [2]
Saturday – 3/8/08
Two words; Warm & Windy. It was 61 degrees this morning and there were winds of up to 30mph, but I soldiered on and went for a 8 mile run. Running into the wind made me feel heavy, like I was barely moving, but when that wind got behind me I felt like I was sprinting. Over all it was a good run. [8]
Sunday – 3/9/08
What a difference 24 hours makes. Yesterday 61, this morning 32, and the wind was much calmer. Bob and I set out to ride 40 (or 2 ½ hours, whatever came first) we ended up with 36 miles and about 2:10. We also said we would take it easy, but at times we were moving. We took Smith Mill rode, but probably for the last time. [36]
Monday – 3/10/08
Pool Closed! Once again the fitness center is having problems with the pool so I didn’t get to swim this morning. I’ll have to check on it later and either go this afternoon, or just wait until Wednesday. I did however warm up by walking a mile then did a full body workout. [1]
Tuesday – 3/11/08
This morning I had a good bike ride. Rode for an hour at a relatively easy pace (about 15mph) worked up a nice sweat and felt good. Can’t say the same for my run. From the start, I wanted to pack it in. I felt tired (bad night’s sleep), and slow and heavy. For one, I was a bit overdressed and was getting hot, but I had a headache and just felt like I was going through the motions. However, I didn’t quit and got in 5 miles. [6]
*I think I need to be more careful with my eating. I’m eating a lot because I’m working out so much and losing weight just as fast. But I think I need to still eat more, but cut back on the junk food I seem to be eating guilt free. It might help me feel a bit less sluggish.
Wednesday – 3/12/08
Well I had another bad night of sleep. Not sure how long I was actually asleep, but I felt like I was awake a lot of the night. But I still got out of bed at 4:30 and got something to eat for my workout, but I told myself that if the pool was closed again, I would just turn around and go home. “Pool Closed.” So I went home and got a much needed 2 more hours of sleep. Tomorrow is a scheduled rest day (Yeah!) and Friday I have a run scheduled, so unless I decide to go for a non-scheduled swim on Sunday, I will have gone a full week without swimming. But I am confident in my swimming and I don’t think it will hurt me too much. [0]
This morning was a bike and run day. I rode for an hour on the bike at a relatively easy pace. I got up out of the saddle a few times and kept my heart rate up, but I definitely wasn’t riding hard. I rode for 15 miles. Then I went out for a run. Felt much better than Tuesday and I ran 4 and a somewhat easy pace. [19]
Friday – 3/7/08
Walked for a mile to warm up, then did about 45 minutes of full body resistance training using only the universal (cable) machine in the gym. Did full body w/ legs and abs. Afterwards I jumped in the pool, did a warm up of various strokes and then 1400 meter swim. I cut it a bit short because I had a busy morning but still got a mile in. [2]
Saturday – 3/8/08
Two words; Warm & Windy. It was 61 degrees this morning and there were winds of up to 30mph, but I soldiered on and went for a 8 mile run. Running into the wind made me feel heavy, like I was barely moving, but when that wind got behind me I felt like I was sprinting. Over all it was a good run. [8]
Sunday – 3/9/08
What a difference 24 hours makes. Yesterday 61, this morning 32, and the wind was much calmer. Bob and I set out to ride 40 (or 2 ½ hours, whatever came first) we ended up with 36 miles and about 2:10. We also said we would take it easy, but at times we were moving. We took Smith Mill rode, but probably for the last time. [36]
Monday – 3/10/08
Pool Closed! Once again the fitness center is having problems with the pool so I didn’t get to swim this morning. I’ll have to check on it later and either go this afternoon, or just wait until Wednesday. I did however warm up by walking a mile then did a full body workout. [1]
Tuesday – 3/11/08
This morning I had a good bike ride. Rode for an hour at a relatively easy pace (about 15mph) worked up a nice sweat and felt good. Can’t say the same for my run. From the start, I wanted to pack it in. I felt tired (bad night’s sleep), and slow and heavy. For one, I was a bit overdressed and was getting hot, but I had a headache and just felt like I was going through the motions. However, I didn’t quit and got in 5 miles. [6]
*I think I need to be more careful with my eating. I’m eating a lot because I’m working out so much and losing weight just as fast. But I think I need to still eat more, but cut back on the junk food I seem to be eating guilt free. It might help me feel a bit less sluggish.
Wednesday – 3/12/08
Well I had another bad night of sleep. Not sure how long I was actually asleep, but I felt like I was awake a lot of the night. But I still got out of bed at 4:30 and got something to eat for my workout, but I told myself that if the pool was closed again, I would just turn around and go home. “Pool Closed.” So I went home and got a much needed 2 more hours of sleep. Tomorrow is a scheduled rest day (Yeah!) and Friday I have a run scheduled, so unless I decide to go for a non-scheduled swim on Sunday, I will have gone a full week without swimming. But I am confident in my swimming and I don’t think it will hurt me too much. [0]
Wednesday, March 5, 2008
Training Log - Week 5 – 2/28/08 – 3/5/08
Thursday – 2/28/08
Workouts are getting longer so I’m getting up earlier! Got up at 4:30 so that I could get some food and water before I started my bike ride. Rode the trainer for 1:15. Again, it was at a comfortable pace and I rode about 18 miles. Afterwards I needed to get a run in. As I was about to leave I saw that it was 26 degrees (I don’t know how people train in places up north.) Anyway, a quick wardrobe change and out I was. Brrr. Ran 6 miles at a nice easy pace. Felt great. [24]
Friday – 2/29/08
Well it started out ok. Warmed up on the treadmill for a mile, then got some weights in and as I was about to get in the pool, the closed it! Some mechanical problem. So no swimming today. Plus, this weekend is the Rumba so I probably won’t be getting a run in tomorrow on less I tried to squeeze one in. And I will hopefully still ride on Sunday. [1]
Saturday – 3/1/08
What a great day! It was the 2008 Rumba on the Lumber and the weather was perfect, the races went off without a hitch and the festival was just fantastic from start to finish.
Sunday – 3/2/08
Bike ride today. Warm-up for 2 miles, then Bob and I really pushed ourselves for 18. Maintained a fast pace, got up out of the saddle a bunch and really worked the legs hard. I was exhausted at the end. I then did a cool-down of 2 miles. [22]
Monday – 3/3/08
Got an earlier start today (5:00) which, except for having to get up at 4:30, worked out well. Walked a mile to warm up, did some light stretching and then did 45 minutes of full body weights including legs and core. Then I jumped in the pool for a mile swim. 400 warm up and 200 cool down, with a 1,000 at a steady pace. [2]
Tuesday – 3/4/08
Well, it looks like 4:30 is going to be the norm from now on. It’s really the only way to get in a full workout and still have enough time to sit and relax a bit with Alison over breakfast in the morning, and still get to work at a decent time. This morning was a 1:15 bike ride, and I rode at a pretty good pace with a nice and easy warm-up at the beginning. Rode for 22 miles. Afterwards I went for a run. It was 56 degrees. What a change in temperature. I wore a t-shirt and shorts and was still warm. I didn’t have a good run. I felt uncomfortable, a little tired, and I just didn’t feel like I was running well. But I got in 4 miles. [26]
Wednesday – 3/5/08
Warm-up 1 mile walk. Today I worked mostly on core exercises, which I really enjoy. I just feel like I get some good stretching in, and I know that strengthening my core is essential to my fitness down the road. Afterwards I got in the pool, did some drills and then did some speed work. Just like last time, I find the speed work to be tough, but I can feel how important this is. One mile and overall I did really well and afterwards I felt tired, but good. [2]
Workouts are getting longer so I’m getting up earlier! Got up at 4:30 so that I could get some food and water before I started my bike ride. Rode the trainer for 1:15. Again, it was at a comfortable pace and I rode about 18 miles. Afterwards I needed to get a run in. As I was about to leave I saw that it was 26 degrees (I don’t know how people train in places up north.) Anyway, a quick wardrobe change and out I was. Brrr. Ran 6 miles at a nice easy pace. Felt great. [24]
Friday – 2/29/08
Well it started out ok. Warmed up on the treadmill for a mile, then got some weights in and as I was about to get in the pool, the closed it! Some mechanical problem. So no swimming today. Plus, this weekend is the Rumba so I probably won’t be getting a run in tomorrow on less I tried to squeeze one in. And I will hopefully still ride on Sunday. [1]
Saturday – 3/1/08
What a great day! It was the 2008 Rumba on the Lumber and the weather was perfect, the races went off without a hitch and the festival was just fantastic from start to finish.
Sunday – 3/2/08
Bike ride today. Warm-up for 2 miles, then Bob and I really pushed ourselves for 18. Maintained a fast pace, got up out of the saddle a bunch and really worked the legs hard. I was exhausted at the end. I then did a cool-down of 2 miles. [22]
Monday – 3/3/08
Got an earlier start today (5:00) which, except for having to get up at 4:30, worked out well. Walked a mile to warm up, did some light stretching and then did 45 minutes of full body weights including legs and core. Then I jumped in the pool for a mile swim. 400 warm up and 200 cool down, with a 1,000 at a steady pace. [2]
Tuesday – 3/4/08
Well, it looks like 4:30 is going to be the norm from now on. It’s really the only way to get in a full workout and still have enough time to sit and relax a bit with Alison over breakfast in the morning, and still get to work at a decent time. This morning was a 1:15 bike ride, and I rode at a pretty good pace with a nice and easy warm-up at the beginning. Rode for 22 miles. Afterwards I went for a run. It was 56 degrees. What a change in temperature. I wore a t-shirt and shorts and was still warm. I didn’t have a good run. I felt uncomfortable, a little tired, and I just didn’t feel like I was running well. But I got in 4 miles. [26]
Wednesday – 3/5/08
Warm-up 1 mile walk. Today I worked mostly on core exercises, which I really enjoy. I just feel like I get some good stretching in, and I know that strengthening my core is essential to my fitness down the road. Afterwards I got in the pool, did some drills and then did some speed work. Just like last time, I find the speed work to be tough, but I can feel how important this is. One mile and overall I did really well and afterwards I felt tired, but good. [2]
Wednesday, February 27, 2008
Training Log - Week 4 - 2/21/08 - 2/27/08
Thursday – 2/21/08
Same workout as Tuesday. I rode the bike at a relatively easy pace for an hour and went for an easy 3 mile run. It was cold! I had an adjustment and massage later that afternoon and the chiropractor said that my back looks good and that I seem to be doing well. [18]
Friday – 2/22/08
Warm-up for 15 mins (1 mile) on the treadmill then about 40 mins of full body weights including legs and abs, then some easy swimming and a variety of swim strokes for one mile. [2]
Saturday – 2/23/08
Slept in (that was nice) then went for a 6 mile run down to Luther Britt Park. I ran the first mile nice and easy and then stretched for about 15 minutes. I need to do this more often, because I definitely felt less “aches & pains” along the way. On a side note, while running I spent some time thinking about a friend who just recently passed away and thinking about her life brought me strength. She was just 40 years old and over the last 10 years she was battling breast and bone cancer. She was so brave and strong and she lived every day to the fullest. This little sentence obviously does not do her justice, but I am truly inspired by her. [6]
Sunday – 2/24/08
Rode with Bob this morning. It was cold and windy and made for a long tiring ride, but we ventured down a new road and got in 36 miles. Before we began I mentioned how at the memorial service the night before for our friend, a passage from her journal was read. She talked about how the hardships in her life only made her a better person and made her realize how important it was to live every day like it was your last. When she was alive, people always commented on how inspirational she was, and now that she is gone she is even more inspiring. [36]
Monday – 2/25/08
Got an early start this morning to better fit in my weights and swimming workout, but it still took over two hours, but I felt great when I finished. I walked for a mile to warm up then did close to an hour of full body weights and core, then another mile in the pool with drills and swimming. [2]
Tuesday – 2/26/08
This morning Alison and I both rode our bikes for an hour. I tried to push myself a little bit harder by getting up out of the saddle several times, but I still probably maintained about a 15mph pace. Afterwards I went for another 3 mile run. [18]
Wednesday – 2/27/08
This morning I walked for a mile to warm up, then did about 30-45 mins of core exercises. I then got in the pool and did some very difficult speed drills and some easy swimming to. This was the first time that I really did any kind of speed work in the pool and it took a lot out of me. [2]
Same workout as Tuesday. I rode the bike at a relatively easy pace for an hour and went for an easy 3 mile run. It was cold! I had an adjustment and massage later that afternoon and the chiropractor said that my back looks good and that I seem to be doing well. [18]
Friday – 2/22/08
Warm-up for 15 mins (1 mile) on the treadmill then about 40 mins of full body weights including legs and abs, then some easy swimming and a variety of swim strokes for one mile. [2]
Saturday – 2/23/08
Slept in (that was nice) then went for a 6 mile run down to Luther Britt Park. I ran the first mile nice and easy and then stretched for about 15 minutes. I need to do this more often, because I definitely felt less “aches & pains” along the way. On a side note, while running I spent some time thinking about a friend who just recently passed away and thinking about her life brought me strength. She was just 40 years old and over the last 10 years she was battling breast and bone cancer. She was so brave and strong and she lived every day to the fullest. This little sentence obviously does not do her justice, but I am truly inspired by her. [6]
Sunday – 2/24/08
Rode with Bob this morning. It was cold and windy and made for a long tiring ride, but we ventured down a new road and got in 36 miles. Before we began I mentioned how at the memorial service the night before for our friend, a passage from her journal was read. She talked about how the hardships in her life only made her a better person and made her realize how important it was to live every day like it was your last. When she was alive, people always commented on how inspirational she was, and now that she is gone she is even more inspiring. [36]
Monday – 2/25/08
Got an early start this morning to better fit in my weights and swimming workout, but it still took over two hours, but I felt great when I finished. I walked for a mile to warm up then did close to an hour of full body weights and core, then another mile in the pool with drills and swimming. [2]
Tuesday – 2/26/08
This morning Alison and I both rode our bikes for an hour. I tried to push myself a little bit harder by getting up out of the saddle several times, but I still probably maintained about a 15mph pace. Afterwards I went for another 3 mile run. [18]
Wednesday – 2/27/08
This morning I walked for a mile to warm up, then did about 30-45 mins of core exercises. I then got in the pool and did some very difficult speed drills and some easy swimming to. This was the first time that I really did any kind of speed work in the pool and it took a lot out of me. [2]
Friday, February 22, 2008
Training Log - Week 3 - 2/14/08 - 2/20/08
Thursday – 2/14/08
Easy walk/run warm up, then some full body stretching and light weights. [3]
Friday – 2/15/08
Day off.
Saturday – 2/16/08
Myrtle Beach Half marathon. What a great day. The weather was great. 50 degrees at race time (6:30 am) I ran with Alison and she set her PR (2:10:28) I felt really good. No major pain in my foot and I wasn’t too winded. Plus, I recovered well. No real pain or soreness. [13]
Sunday – 2/17/08
Day off. Although I took the day off, today I set my mind into tri-mode. I will technically begin my Ironman training on Monday, although I have been training all along, and start concentrating on more swimming and biking drills and getting out on the bike more and for longer periods of time.
Monday – 2/18/08
Walked about 15 mins. to warm up then some stretching. I did 45 mins. of weights including all major muscle groups and legs and core. I usually don’t do legs, but the program I’m following suggests it, and I do feel I need to increase my leg strength (with weights and not just through biking and running.) Then I got in the pool for 30 mins of easy swimming and drills. [2]
Tuesday – 2/19/08
Rode the trainer this morning easy for an hour (about 15 miles) then I went for an easy run for 30 mins (3 miles.) I felt good. I was getting a bit tired on the bike (mostly my arms and seat) but felt great during the run. [18]
Wednesday – 2/20/08
Well just like an episode of Sienfeld, I had an “alarm clock” issue this morning and did not get up for my workout. I had planned some core exercises and swimming, but I guess these things happen. There’s always tomorrow (or even later today…)
Easy walk/run warm up, then some full body stretching and light weights. [3]
Friday – 2/15/08
Day off.
Saturday – 2/16/08
Myrtle Beach Half marathon. What a great day. The weather was great. 50 degrees at race time (6:30 am) I ran with Alison and she set her PR (2:10:28) I felt really good. No major pain in my foot and I wasn’t too winded. Plus, I recovered well. No real pain or soreness. [13]
Sunday – 2/17/08
Day off. Although I took the day off, today I set my mind into tri-mode. I will technically begin my Ironman training on Monday, although I have been training all along, and start concentrating on more swimming and biking drills and getting out on the bike more and for longer periods of time.
Monday – 2/18/08
Walked about 15 mins. to warm up then some stretching. I did 45 mins. of weights including all major muscle groups and legs and core. I usually don’t do legs, but the program I’m following suggests it, and I do feel I need to increase my leg strength (with weights and not just through biking and running.) Then I got in the pool for 30 mins of easy swimming and drills. [2]
Tuesday – 2/19/08
Rode the trainer this morning easy for an hour (about 15 miles) then I went for an easy run for 30 mins (3 miles.) I felt good. I was getting a bit tired on the bike (mostly my arms and seat) but felt great during the run. [18]
Wednesday – 2/20/08
Well just like an episode of Sienfeld, I had an “alarm clock” issue this morning and did not get up for my workout. I had planned some core exercises and swimming, but I guess these things happen. There’s always tomorrow (or even later today…)
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