• 59m 55s
  • 6.15 miles
  • 09m 44s /Mi

Track workout
4 x 200, 4 x 400, 4 x 200, all at Zone 5 w/full recoveries between each.

  • 20m

Regular plank and push-up strength routine
Monkii Day 6, PNF hams and shoulders

  • 20m 02s
  • 2.14 miles
  • 09m 22s /Mi

Run with Zoe. Keepin' the streak alive at 72.

  • 21m

Regular strength routine and Monkii Day 5
Row complex - supine row, neutral row, palms down row
Monkii complex Push up, fly, v-out

√ Dog run and strength stuff on tap for tonight.

 2018 Year End Report

Short version:

  • Run:
    • My peak running month was December
    • I ran way less in the two years that I was with Jackie than I did in 2015 or 2016
  • Bike
    • Weekly Avg: 71.4 miles / 4.27 hours per week
    • My peak riding month was August
  • Swim
    • Weekly Avg: 5250 yards / 2.05 hours per week
    • Peak swim month was January but peak week was in June
    • More swimming in 2018 did not equal faster swimming in 2018. More swim lessons in 2018 did not equal faster swimming in 2018.
  • Strength - Weekly Avg: 61.75 minutes/week. Peak month December.
  • PT - Weekly Avg: 47 minutes/week. Peak month January

Key Races and Results

Cary Short Course Du  (du) - Overall Time: 1:44:13, 1/9 AG
April 28: This was more of a shake out race than anything else. My spring run plans were derailed by post IM Lou ITBS. This was my first race since Lou on October 15, 2017 (not even a turkey trot!) and it was good to be back in the saddle -- both literally and figuratively. The event went better than expected so I felt good heading into Kinetic in May.

Kinetic Half  (tri) - Overall Time: 6:18, 2/11 AG
May 12: This was my first time at this event. It was a nice venue (Lake Anna State Park in Virginia, near Fredricksburg, a bit over 3:30 from home). One lap swim, two lap bike, three lap hilly run. Did I mention that there were some hills on the run course? During the event, I thought my run was terrible. I actually was first in my age group in the run. The bike and run went well.

Lake Logan Half  (tri) - Overall Time: 6:34, 4/7 AG
August 4 - Pleasant/clean swim in icy cold water, hilly bike. The bike is actually rolling except for two notable sections that are just tough to do on a tri bike. Stamey Cove is the hill that everyone talks about (that hill at mile 49). It tops out at 17%. The Queenstown/Kims Cove section is memorable as well. Overall, I was a bit disappointed with the results here. I’ve done better in both the bike and run on this course.

IM Chattanooga  (tri/du) - Overall Time: 11:25, 18/108 AG
September 30 - No swim. It turns out that I really like Ironman races without a swim! To be honest, I was upset that the swim was cancelled. As it turned out, I had a really good time at this race. I like the venue and so does my husband. I’m signed up for the 70.3 in Chattanooga in May.

What things have I done that have had the biggest impact on my performance?

  • ITBS flare up after IM Louisville 2017
  • Following a training plan that was not well suited to my needs.

What things have I done that DID NOT have an impact (+ or -) on my performance?

  • Lots of swimming in January had no impact on my swim times in races.

Season trends

My run volume increased across the season and even into post season. My ITBS issues seem to be well managed and I am feeling much more resilient as a runner.

My bike volume is not good when compared to years that I feel that my bike was going well. I suspect that the volume was just too low for me. I’ve had the power meter for two years as well, I feel that it’s probably the volume and not working with power that is the issue here.

  • 41m 01s
  • 4.30 miles
  • 09m 32s /Mi
  • 05m

Monkii Day 4
Calf stretch
Hip Stretch
Figure 4
Squat Technique

  • 2h 30m 23s
  • 16.00 miles
  • 09m 24s /Mi
  • 07m

Monkii Day 3
Plank (standard, forearm, standard with feet in straps)

  • 43m 35s
  • 1800.00 yards
  • -----

200 swim, 100 pull 100 swim.
Then 2 x 50, as 25 Fast, 25 Easy.

Drill Workout: Position Progression
2 x 50 (15") Swim Golf

2 x 50 (15") for each of the six Position Progression Drills.
* Touch and Go
* Hand lift
* Wait for it (3/4 catch/archer)
* Right-Arm Lead (side kick)
* Left-Arm Lead
* Single Switch
* Triple Switch

2 x 50 (15") Swim Golf.

Focus Swimming:
1 x 50 (15"), focus on head position
1 x 50 (15"), focus on hip rotation
1 x 50 (15"), focus on shoulder rotation
2 x 50 (15"), focus on best form you can maintain.
1 x 50 (15") Swim Golf.

C/D 200 paddle pull

  • 19m 21s
  • 2.10 miles
  • 09m 13s /Mi

Short run with Zoe to keep the streak alive

  • 21m

Strength stuff + Monkii day 2, scap push-ups, scap rows.

The long run needs to be my priority this weekend. Scrapping the 5k :-(

  • 1h 10m 22s
  • 8.20 miles
  • 08m 35s /Mi

Silly silly Garmin! My 920XT got 7.82 miles. The TM got 8.2 miles. Also, the treadmill at the Y stopped every 30 minutes so I had to restart it twice :-/

For the intervals, I did 1 mile at 7.1 (8:27), then half a mile at 7.2 (8:20, then a quarter mile at 7.3 (8:13) and the final quarter mile at 7.4 (8.06).

I used the data on the treadmill (not on my watch) as my guide. I was just using the built-in stuff, no run pod. Not sure how much of a difference that would make.

Interesting. When I compare this workout to last Thursday's interval run stride length is 6 cm more on the TM than outside, cadence is 11 spm lower on the TM than outside, HR is 8 bpm higher on the TM than outside.

Also, it's super weird that the Garmin data sometimes has me going FASTER on the recovery than during the interval. That was not the case at all! I mean, even look at the HR info :-(

NOTE TO SELF: Do not select treadmill in front of TV that shows only infomercials. ;-)

  • 1h 02m 32s
  • 16.84 miles
  • 16.16 Mi/hr

Zwift - Steady Ride
1/3 @ Zone 1 65-70% FTP, then 1/3 at Zone 2 70-75% FTP, then final 1/3 at Zone 3 80-85% FTP

  • 08m

I have been wanting to find some TRX-type workouts to do and I ran across an app called Monkii. They have a "21-day habit" program to introduce the exercises. I did the first one today. Row, Push-up, Tuck.

I did the program and then did 10 reps of each.


It looks like we have some iffy weather coming in this weekend. I arranged my training this week so that I could do a 5k as a run test on Saturday and have my long run on Sunday. I think the iffy weather is going to be on Sunday and I can't blow off a 16 mile run so I may have to cancel the 5k and do my long run on Saturday. I'll make the call tomorrow night. In the meantime, I moved my weekend ride to today and I'll go ahead and do that. That means I need a 40 minute run and a long run this weekend, someway, somehow.

  • 1h 01m 12s
  • 16.87 miles
  • 16.54 Mi/hr

Zwift - Wednesday Interval Ride
4 x 4 min @ 110% FTP. May need to adjust FTP to reflect several months post-IM reality.

  • 19m 23s
  • 2.11 miles
  • 09m 11s /Mi

√ Dog run tonight

jmkizer's Training Log

 January 2019 
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
  • Myrtle Beach Marathon (Run)
    3/2/2019 Myrtle Beach, South Carolina
  • Ironman 70.3 Chattanooga (Triathlon)
    5/19/2019 Chattanooga, Tennessee
  • January's totals
  • December's totals
  • 2019 totals
  • 2018 totals