Wednesday, July 30, 2008
What a long day...
Well the day started out normal -
up at 5:15am - dress for the pool and head to the Y...
Got there and the Chlorine was off the chart and they had to close the pool - so i went for the run portion of my workout - supposedly 5 miles at pretty quick tempo...
Dang it was humid even early... got in 5.01 in 37 mins for a 7:24 avg pace - felt great - hammy still there but then i stretched and did core work for 20 mins to loosen it up.
later after lunch i had a chance to check in at the Y and they had the Chlorine issue fixed so i got in my swim - 3400 long yards...
Praise Band practice went long so i didn't get home until 9:50pm - I'm beat - gonna get to bed as i have a tough ride tomorrow morning...BT: Threshold. Ride 25-30 minutes steady in heart rate 4-5a zones. Non-stop. Flat course on your time trial set-up. Smooth pedaling. 85-100 rpm.
Gonna be interesting...
up at 5:15am - dress for the pool and head to the Y...
Got there and the Chlorine was off the chart and they had to close the pool - so i went for the run portion of my workout - supposedly 5 miles at pretty quick tempo...
Dang it was humid even early... got in 5.01 in 37 mins for a 7:24 avg pace - felt great - hammy still there but then i stretched and did core work for 20 mins to loosen it up.
later after lunch i had a chance to check in at the Y and they had the Chlorine issue fixed so i got in my swim - 3400 long yards...
Praise Band practice went long so i didn't get home until 9:50pm - I'm beat - gonna get to bed as i have a tough ride tomorrow morning...BT: Threshold. Ride 25-30 minutes steady in heart rate 4-5a zones. Non-stop. Flat course on your time trial set-up. Smooth pedaling. 85-100 rpm.
Gonna be interesting...
Monday, July 28, 2008
Fantastic Weekend!!
Went with the family down to Myrtle Beach...
of course, had to take the bike and ride - really felt weird on such a flat course...
The humidity was off the chart - wet from the get-go...
Played in the sand with Jackson and watched and helped an 11 1/2 yr old do everything in his power to build a deep enough trench or a high enough sand wall to keep the ocean from devouring the sand castle... Gotta love youthful optimism...even when the inevitable was upon us he keep saying keep digging - faster - faster...
Great run Sunday morning - the hammy was feeling a little tweaked but kept the pace very aerobic - didn't get crazy with the speed and made great time on 14 miles... ran conservatively and felt good about it... got a big blood blister because of the rain and humidity - completely soaked through and through...
I really believe that i have the right formula this time to easily(if you can say anything about Ironman is 'easy') break 12 hours. It's all about pacing and HR low enough that my system can take the nutrition...
Long 3200 swim this morning... the last 400 was done hard and i fell it - tired... gonna sleep good tonight...
Got a massage on the hammys especially and they are really jacked up - tight and knotted up... stretched well later this evening and ran a pretty easy 2 miles with the XC middle schoolers I coach...
going to bed - six miles tomorrow morning...
of course, had to take the bike and ride - really felt weird on such a flat course...
The humidity was off the chart - wet from the get-go...
Played in the sand with Jackson and watched and helped an 11 1/2 yr old do everything in his power to build a deep enough trench or a high enough sand wall to keep the ocean from devouring the sand castle... Gotta love youthful optimism...even when the inevitable was upon us he keep saying keep digging - faster - faster...
Great run Sunday morning - the hammy was feeling a little tweaked but kept the pace very aerobic - didn't get crazy with the speed and made great time on 14 miles... ran conservatively and felt good about it... got a big blood blister because of the rain and humidity - completely soaked through and through...
I really believe that i have the right formula this time to easily(if you can say anything about Ironman is 'easy') break 12 hours. It's all about pacing and HR low enough that my system can take the nutrition...
Long 3200 swim this morning... the last 400 was done hard and i fell it - tired... gonna sleep good tonight...
Got a massage on the hammys especially and they are really jacked up - tight and knotted up... stretched well later this evening and ran a pretty easy 2 miles with the XC middle schoolers I coach...
going to bed - six miles tomorrow morning...
Sunday, July 20, 2008
Fantastic Run today!!
Wow! what a difference good sleep and good meal on Thursday make for a great weekend...
yesterday's ride was a breakthrough and then today's run was out of this world! Nice and easy on the way out - got in 11 miles in 1:30. I have GOT TO STRETCH!! I felt my hammys tighten up a little on the way back in - i was picking up the pace and felling a little 'froggy' - the pace dropped to below 8min/mi and the HR stayed right on target (150bpm) -
looks like a good week of workouts coming up - got to focus on sleep and good nutrition with stretching every day...
yesterday's ride was a breakthrough and then today's run was out of this world! Nice and easy on the way out - got in 11 miles in 1:30. I have GOT TO STRETCH!! I felt my hammys tighten up a little on the way back in - i was picking up the pace and felling a little 'froggy' - the pace dropped to below 8min/mi and the HR stayed right on target (150bpm) -
looks like a good week of workouts coming up - got to focus on sleep and good nutrition with stretching every day...
Saturday, July 19, 2008
July 19th - 12 weeks away
Well today i got the second of several long rides in -
99 miles in a little over 5 hours. Started early, around 6am and was done by 11:30pm - included one stop to add on water. The route today took me out Valley Drive - down to Norwood, left onto 731 into Mt Gilead and then into Troy - crossing over and picking up Hwy 109. Took Hwy 109 all the way to Denton (stopping at the BP in Eldorado for H20) and then left onto Bringle Ferry Rd all the way back through healing Springs and into Pooletown and then back down high Rock Rd - to finally home.
I feel the best i have in some time for Kona - we've been moving and it has really taken a tool on the family and my training. Tomorrow is a 13 miler early and then off to church and then showing some homes on the lake. Who said anything about having an easy life. If this was easy then anybody could do it.
99 miles in a little over 5 hours. Started early, around 6am and was done by 11:30pm - included one stop to add on water. The route today took me out Valley Drive - down to Norwood, left onto 731 into Mt Gilead and then into Troy - crossing over and picking up Hwy 109. Took Hwy 109 all the way to Denton (stopping at the BP in Eldorado for H20) and then left onto Bringle Ferry Rd all the way back through healing Springs and into Pooletown and then back down high Rock Rd - to finally home.
I feel the best i have in some time for Kona - we've been moving and it has really taken a tool on the family and my training. Tomorrow is a 13 miler early and then off to church and then showing some homes on the lake. Who said anything about having an easy life. If this was easy then anybody could do it.
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