• 1h 34m 04s
  • 10.25 miles
  • 09m 10s /Mi

Olive Chapel to Apex BBQ and back

Nice run. 70 degrees and a million percent humidity beats last week's weather by about 20 degrees ;-)

Old Lystra-Lower River Road route is on tap for next Saturday.  Unless I rework it ride up Jack Bennett again.

So happy for Erin, who is on deck with us at masters swim on Tuesday mornings.  She came in 8th in her age group at Mont-Tremblant today.  She finished in 11:42:54 and completed the swim in 54:57.

  • Health data: Hours slept: 8.25
  • 5h 04m 01s
  • 90.03 miles
  • 17.80 Mi/hr

Holy boot dryer, was it wet out! It was dry for the first 40 minutes and then steady rain (mostly light, thankfully) for the next four hours or so. The last bit was just mist.

Morrisville-Bennett-Cornith route

Time to start paying attention to on-the-bike nutrition. I had two fig newtons, two Clif bars and a Honey Stinger Waffle. Kinda debated on the waffle but ate it ;-) I started with two bottles of water (with CamelBak Elixir) and I got a 1 liter bottle en route. Did not finish the water. It was 69 when I left the house and the same when I returned. Since I'm apparently doing the full weather report -- winds about 5mph.

  • Health data: Hours slept: 8
Sport #1
  • Device Upload
  • 36m

Imported from API

Sport #2
  • Walking
  • 36m 14s

Early morning walk with Emma. Beautiful morning walk followed by a gorgeous sunrise!

This unit of my Science of Gastronomy course has been fairly interesting.  I enjoy baking breads (neither gluten free nor paleo here!) and it was about leavening agents.  Mostly I knew this but it's interesting to hear some of the science behind it.

Factors Affecting the Formation of Gluten
Protein ( think higher protein flour, aka bread flour versus cake flour) Strengthens
Oxidizers Strengthens
Acidity Weakens
Water It depends
* Too little water and the texture will be crumbly and the dough will not come together at all
* Too much flour and it will lack structure
Salt Strengthens
Sugar Limits.  Sugar competes for water.
Fats/Oils Weakens

Also of interest -- to me at least -- butter acts as an anti-staling agent by keeping the starch grains in the flour separate.

Salt decreases the stability of egg white foam and sugar increases the stability of egg white foam.  Interesting because I checked my go-to angel food cake recipe and you add the salt with the egg whites (and cream of tartar, which I know is a stabilizer).

  • Health data: Hours slept: 7
  • 1h 13m 51s
  • 2843.39 yards
  • -----

Long course Thursday continues!

300 spot forwards/siting
100 swim
100 kick
100 pull
100 swim
2 x 100 (drill down, swim back)
Main set, 4 rounds, 20-30 sec recovery between rounds
50 ez @ 10-15
100 fast @ 10-15
150 moderate @ 10-15
50 fastest @ 10-15
50 ez @ 10-15
100 c/d with fins
= 2600 meters

  • 2h 06m 37s
  • 38.82 miles
  • 18.40 Mi/hr

Beaver Creek-Martha's Chapel-Carpenter Firestation

  • Stretching
  • 05m

√ Bike tonight!

Hmmm.  So IM Chattanooga.  I was thinking Vineman for next year but Kevin was making noise about vacation time (he hopes to be in a different job by next summer) and this could work.  Of course if we end up going there for a training weekend it could end up taking as much vacation time as Vineman.

Anyway, while I'm mulling over those options, Myrtle Beach marathon registrations opened up and I signed up for that.

  • Health data: Hours slept: 7
  • 1h 50m 05s
  • 33.73 miles
  • 18.38 Mi/hr

OMV: Just Shy of Southpoint route

Great temperature and humidity for August! Why the light turnout for tonight's group ride? Oh well, I got to enjoy it!

  • 17m 31s
  • 1.85 miles
  • 09m 28s /Mi

Grabbed Em for a short run off the bike. It was 70 out when I ran! Quite a change from yesterday!

Temperatures are cooler and humidity is lower today!

√ Ride tonight!

  • Health data: Hours slept: 7.75
  • 1h 06m 43s
  • 2650.00 yards
  • -----

200 pull
100 kick
4 x 75 (50 moderate, 25 build by 12.5)
300 descend by 100 @ 30
150 fast > moderate, by 50 @ 20
Broken 100 (75 fast, 5 sec, 25 all out)
Round 1 pull
Round 2 free
Round 3 fins
100 c/d
= 2650 yards

  • 1h 05m 46s
  • 7.01 miles
  • 09m 22s /Mi


Uncomfortably hot run with a temperature of 89 and a "Real Feel" of 99. Heart rate got way high and would not come down and I got frustrated. It'll be cooler soon though, tomorrow or Thursday in fact...

Today's run included 15 minutes at half marathon pace

Sport #1
  • Core Training
  • 15m

Pre swim core workout

Sport #2
  • Stretching
  • 05m

Woke up to a thunderstorm at like 3 in the morning.  Worried that the lightning would close the pool.  Mentally sorted through my calendar to see when I could fit in the swim workout if it was missed.   Obsessed?

Run tonight!

  • Health data: Hours slept: 7
Sport #1
  • Device Upload
  • 37m

Imported from API

Sport #2
  • Walking
  • 38m

Early morning walk with Emma

Got my training block for the next two weeks. Time to dig out the long ride cue sheets.

Looks like Morrisville-Bennett-Cornith on Saturday!

  • Health data: Hours slept: 7

jmkizer's Training Log

 August 2013 
     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
  • Cary Du Classic Long Course and Short Course (Duathlon)
    4/28/2018 Cary, North Carolina
  • Kinetic Half (Triathlon)
    5/12/2018 Spotsylvania, Virginia
  • Race 13.1 Raleigh - Spring (Run)
    6/2/2018 Raleigh, North Carolina
  • April's totals
  • March's totals
  • 2018 totals
  • 2017 totals