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]
Wednesday, April 30, 2008
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]
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