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]
Wednesday, June 25, 2008
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]
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