• 52m 10s
  • 5.00 miles
  • 10m 26s /Mi

Soft surface run at Hembree Park.
Distance is estimated

I had a good time cowbelling at the race today.  The club did great!  Elaine decided that 1500 meters was too short of a swim so she did an extra 600 or so.  She stuck with it and finished the race.

I stopped by Hembree Park for a run on the crushed gravel trail.  My legs were definitely feeling tired but my knee didn't bother me much.

  • 1h 45m 01s
  • 31.70 miles
  • 18.11 Mi/hr

Endurance Bike on the SCT

  • 40m
  • 1700.00 yards
  • 02m 21s /100 yards

Time is an estimate

Swim in the subdivision pool.  I annoyed a bunch of teenagers who had hoped to have the pool to themselves.  The annoying part of the swim was that I was forced to do open turns because the pool is too shallow at the ends.  I don't think that I kept to t-pace like I was supposed to but I tried to have smooth and long strokes. 

I raised the seat on my tri bike up to where I thought it ought to be and it really made a difference. My it band complained just a tiny bit at about mile 25. My legs are really beat though.

Nope. No resisting free pizza. I kept it to two slices of cheese and no cookies.

We're getting free pizza (Mellow Mushroom) for lunch. Give me strength!

I was able to control myself this morning at "Donuts for Dads". I received very cute cards from my girls and my older daughter even got my age right this year. Last year she apparently thought I was 75 years old. She still beleives that my favorite food is broccoli. Now I like broccoli but I don't beleive that I would put it on my short list of favorite foods.

I had some (painful) fun with the Stick and the foam roller last night. My IT band bothered me a little going down the stairs this morning so I might use the foam roller a bit before biking after work today. My wife and I have a date to do yoga after I get home tonight.

  • 1h 00m
  • 5.70 miles
  • 10m 32s /Mi

Miserable run at RAP

I definitely prefer running in the morning. I ran today in the heat and almost melted. I actually got chills during the last few minutes. My IT band hurt on and off during the run but I didn't get the aches and pains in my ankles and knees like yesterday.  When I got home I collapsed on the bed for a few minutes before I had the energy to eat some dinner.

I think part of my IT band issue is due to the fact that my seatpost has apparently been slowly moving down over time. Did my ride with brett three weeks ago give Mr. Shizzles a chance to put a hex on my bike? After the ride yesterday I took a closer look and I think the seatpost was about 2 centimeters low. I remember thinking that maybe it was low during the West Georgia ride but was to fatigued at the end to do anything about it then. This afternoon I'll raise it a bit before riding and will see how it feels.

I am REALLY hungry today. I'm not sure why. I need to find a healthy snack quickly or I'm going to dig into the cookies that someone brought in.

I plan to do a 1:45 Endurance ride on the SCT after work today if anyone is interested in joining me.

I'm doing a base run around midtown after work today. I forgot that I asked the coach to modify my schedule.


  • 1h 45m 02s
  • 31.20 miles
  • 17.82 Mi/hr

Brick part I
HR dead on

  • 45m 01s
  • 4.56 miles
  • 09m 52s /Mi

Brick part II
HR should have been higher

  • 26m
  • 1100.00 yards
  • 02m 22s /100 yards

Crappy swim at Dynamo

Today's brick was more successful than this morning's swim. My IT band was really bothering me on the bike but wasn't as bad on the run. I had a bunch of little aches and pains but nothing too bad.

I just couldn't get going on the swim today. It never felt right. I did Monday's scheduled swim and plan to replace Wednesday's scheduled swim with Westminster Masters on Friday. I really wish I could have made it to the meeting last night but Anna didn't get home from work until 2:30. Yikes!

After work I plan to do a 1:45/:45 brick on the SCT. I intend to leave Mavell Rd at around 6:15 if anyone would like to join me for one or both legs.

It turns out that my little on has Fifth disease.  The good news is that it is pretty harmless.  The bad news is that she has a bright red rash on her face that is spreading to her body (though not as bright) and Primrose won't let her come back until the rash is gone.  I'm trying to get some work done at home but she is going a little stir crazy so I haven't been very successful.  Once the big one gets back from her field trip I'll bring her home to entertain the little one.  Maybe then I'll get some work done.  Otherwise it'll be an unplanned vacation day.

  • 45m 03s
  • 4.88 miles
  • 09m 14s /Mi

Steady run in Midtown

Back under 250 for the first time in a while. 

No meeting for me tomorrow.  A couple months ago my wife and I agreed that she would be able to do whatever she wanted on Tuesday evenings and I would get Thursday evenings.  I think I've only been to one meeting this year, two if you include the swap meet.  That's depressing.  At least the boss is letting me go down to West Pointe Lake to spectate.

Forget what I said yesterday about hydrating adequately on the bike.  Once I got home I drank like crazy but it was still over 3 hours before I needed to pee.

Today's run was rough.  It was better than last week but I still had trouble keeping my HR up.  The first mile was almost all downhill and I ended up with a 7:18 mile and average HR of 159.  I paid for that fast mile later and had to walk a couple of hills.

Plan for the week:
M - Steady Run :45, swim 1150
T - Off
W - Swim 1700, Brick 2:30 (1:45/:45)
Th - Endurance Bike 1:45, Core
F - Base run 1:00
Sa - Base Bike 4:00
Su - Soft Surface run :50

I may flip Th-Fri and Sa-Sun. 

  • 3h 44m 20s
  • 67.91 miles
  • 18.16 Mi/hr

Base bike on the SCT

  • 15m 05s
  • 1.56 miles
  • 09m 40s /Mi


What a difference a day off makes! I felt like I was back to normal today. My HR on the bike was a little lower than I have usually had on my base rides. I think I was a little worried that I would run into trouble if I pushed too hard. Of course the trail was pretty busy for most of the last 6 miles back to Mavell Rd. The t-run felt more like normal. My HR shot up immediately after I started running but I was able to keep it between 160 and 167 pretty much the whole time (only 15 minutes). I was pretty happy with both my speed on the run and my pace on the bike.

I did better with hydration today but I didn't eat nearly enough.  1/2 of a Clif bar and 24 oz of accelerade do not provide enough calories for 4 hours of working out. 

zaichikmiller's Training Log

 June 2008 
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