Busted up

my training blog my training calendar my training reports Planned training log

inspire me (19)

Friday - October 22

Run

1h 30m 01s
9.18 miles
09m 49s /Mi

Easy long run. Nothing hurt, but the throat is still sore. It was a nice run.

Swim

1h 02m 47s
3280.84 yards
01m 55s /100 yards

I played with breathing every 3rd stroke instead of every 2. I haven't done 3rd stroke in years. I kind of like it.

500m warm up 10:39 (3 stroke)
400m 7:41 (2 stroke)
400m 7:20 (3 stroke)
400m 7:21 (2 stroke)
400m 7:22 (3 stroke)
400m 7:34 (2 stroke)
500m cool down 10:11 (3 stroke)

I've got this feeling like my week is busted, but I've only dropped one workout, a swim. I guess I'm holding up better than I thought.

I just signed up for this 112 mile supported ride.
http://www.excelandbeyondcoaching.com/calendar/

...and this 4000m swim.
http://www.dcbadventures.com/Register/arizona-open-water-swim-series-5

inspire me (18)

Thursday - October 21

Bike

1h 31m
31.00 miles
20.44 Mi/hr

Work to Carefree Hwy to Cave Creek to Deer Valley to work.
I didn't have much time, so I did my best to ride fast.
Cold feels better already.

I feel a cold coming on, sore throat, fatigue, muscle aches. I'll admit two of those I have all the time, but the sore throat is new. Anyway, I decided it would be better to sleep than to ride 90 minutes this morning.

inspire me (18)

Wednesday - October 20

Bike

58m 20s
15.66 miles
16.11 Mi/hr

151 avg Watts
Cycling class at LA Fitness. This was a nice change.

Run

30m
3.28 miles
09m 09s /Mi

Looking for variety, I jumped on the treadmill at the gym and watched Knocked Up. I love that movie.

inspire me (16)

Tuesday - October 19

Swim

1h 02m
3100.00 yards
02m /100 yards

500 warm up
400 drills (one arm, catch up, dps)
3x150
5x200
3x150
300 cool down (3-stroke breathing)

Run

1h 00m
6.09 miles
09m 51s /Mi

Noon run from the office. It was quite warm and no shade.
I took it easy to see how the foot felt, and it's definitely better. 48 hours can heal all wounds.

inspire me (12)

Monday - October 18

Rest day. Left foot hurts.
Busy day at work.

42 miles of running last week. I know I can sustain that volume for a couple more weeks. Little injuries are popping up.

I wrote up some thoughts.

http://www.ironchad.com/2010/10/riding-long-and-refueling-like-boss.html

inspire me (10)

Sunday - October 17

Run

2h 30m
16.37 miles
09m 10s /Mi

Long run with Fitzy. Thank you, Tom. This would have been miserable without you.
Longest run I've ever done.

inspire me (10)

Saturday - October 16

Bike

5h 40m
101.00 miles
17.82 Mi/hr

LONG solo ride in the damn hills. I wanted to get at least one solo century done, and I'm glad it's over. Only stopped once, to restock bottles.

Run

1h 02m
6.30 miles
09m 50s /Mi

Transition run. The first mile was AGONY. My knees felt like they would burst. That pain went away, and the rest of the run was cruising. I'm pretty happy about it.

Here is the bike route. It's a fun course, except going North on New River Road with the headwind is really daunting.