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]
Wednesday, July 30, 2008
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]
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