Bike
  • 2h 01m 36s
  • 35.21 miles
  • 17.37 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    3
    10
    10
    0
    0
  • ABS - Crunches (FB)
    3
    30
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    3
    10
    10
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    10
    10
    0
    0

plus planks, roll-outs, etc.

Rode the SCT with Leslie, Courtney, Kraig, and Bill.  On the way back the skies opened up and we got completely soaked.  For a while it rained so hard I had to slow way down because I could barely see.  It was good to be out riding though.

Just a little core fun this morning. Leslie and I are going to do a 2:00 ride on the SCT after work today if anyone wants to join us.

Swim
  • 56m
  • 2600.00 yards
  • 02m 09s /100 yards
Bike
  • 1h 44m 38s
  • 30.07 miles
  • 17.24 Mi/hr

Brick Part I

Run
  • 46m 44s
  • 4.63 miles
  • 10m 05s /Mi

Brick part II

I did a 1:45/:45 brick on the SCT with Leslie. She moves pretty well for a woman with kidney stones. It was a bit warm out there.

Masters swim this morning.

WU: 6x50 build
MS: 5x100 pull w/bouy (:05)
10x100 swim odds build, evens maintain (:15)
5x100 odds swim build, evens kick (:00)
CD: 300 easy swim

The kick sets took a loooong time but when I swam right after I felt like a speedboat.

I will head out from Mavell Rd at around 6:15 this evening for a 1:45 ride/:45 run if anyone wants to join me.

The strange pain I had yesterday reminds me of the same type of pain I had in my knee a couple of months ago on a run at RAP.  That pain went away pretty quickly and hasn't come back.  I guess I'm just getting old. 

I'm not sure what happened yesterday.  An hour or so after I got home the pain had gone away though there was still a bit of swelling right in front of the ankle joint.  This morning it looks and feels normal.  Today's an off day and I've made an executive decision to not to try to make up the aborted run from yesterday.

My shoulders and arms are a little tired today.  I guess I made a pretty big jump in yardage when I stepped up to Masters.  I figure my muscles will hve caught up in a couple of weeks or so.

Swim
  • 1h 02m
  • 2900.00 yards
  • 02m 08s /100 yards

I tried to run at Hembree park but got a sharp pain in my right ankle just after I started.  I tried to walk it off but the pain didn't go away.  So I headed home and am icing it. 

Masters swim at Westminster. I forgot my goggles so my eyes are not very happy right now. I also forgot to pack dress socks so I'm wearing white gym socks. Not cool.

WU: 3x100 build
MS: 5x200 with fins (50 kick, 100 drill, 50 swim)
300 pull w/bouy
3x100 swim (build)
300 pull w/bouy
3x100 swim (build)
300 pull w/bouy
CD: 100 easy

Yesterday's ride provided my with my first major chafing experience. I think I'm going to go with the Jonathan Collins plan for Cartersville.

This week's plan:
M - Masters swim, Endurance Run :45
T - Off
W - Masters swim, 1:45/:45 brick
Th - Core, Endurance Bike 2:00
F - Base Run 1:15
Sa - Cartersville Century
Su - Recovery ride :45

Bike
  • 4h 01m 06s
  • 74.89 miles
  • 18.64 Mi/hr

Base ride on SCT with Zimmer

It was a nice day to go for a ride on the SCT. Zimmer and I had a good ride out to Rockmart and back. It got very busy for the last 10 miles or so and we had to do a bunch of intervals. We really pushed it from Floyd back to Mavell and I had to draft Chris for the last two miles in order to keep up with him. It was my fastest long ride. My legs felt tired but I didn't have the same exhausted feeling that I got last week. I ate an uncrustable when I got up and I think that helped. I still didn't drink enough but I was only back for 10 minutes before I needed to pee.

I get a kick out of the Garmin's estimate of calories burned.  Garmin claims that I burned 9190 calories in 4 hours.  Yeaaah riiiight.  Also, the fact that it doesn't match up with the mile markers on the trail annoys me.  At the 23 mile marker the Garmin was right on.  By mile 30 it was .7 mile off.  We turned around at a post marked 38.15 miles, which would result in a 76.3 miles round trip, but the Garmin says we only went 74.89 miles.  Maybe the tunnels that we go through are messing it up. 

Before the ride:
1 uncrustable - 320 cal
1 bottle frappuccino - 190 cal

During the ride:
40 oz. gatorade. - 250 cal
24 oz. water - 0 cal
clif shot blocks - 90 cal
hammer gel - 100 cal

Run
  • 55m 45s
  • 6.29 miles
  • 08m 52s /Mi

Possum Trot 10k

Had a nice run this morning. I saw Meredith and her sister early on and ran with them for a bit. My buddy and I were a little late getting to the start line so we spent most of the first mile weaving around people.  That's probably the reason for the slightly long distance.  I was definitely feeling yesterday's ride but I still managed to PR.

Yeah! I tweaked my Firefox settings a bit and was able to upload my data from my Garmin.

  • RACE DAY: Possum Trot 10K
Bike
  • 1h 57m 59s
  • 35.10 miles
  • 17.85 Mi/hr

Endurance bike on the SCT

Swim
  • 58m
  • 2600.00 yards
  • 02m 14s /100 yards

Masters at Westminster

It was a nice evening to ride the SCT.  I took an ice bath when I got home in the hopes of having something left in my legs tomorrow morning at the Possum Trot 10k. 

My first Masters swim went pretty well. I'm pretty sure that it's the longest swim workout I've ever done. I don't really know my times but I believe the 100's were about 1:45. My IT band didn't bother me on the kick sets but my right ankle started complaining and my hips are sore. On the drill sets I found that I am no good kicking with flippers when I have to concentrate on doing a drill. I ended up mostly letting them trail behind me on the single-arm drills.

WU: 300 easy swim

MS: 8 x 100 kick with flippers on 2:00
5 x 100 straight swim :20 rest
5 x 100 pull with bouy :20 rest
5 x 100 drill (25 right arm, 25 left arm, 25 catch-up, 25 swim) with flippers

My shoulder started bothering me a little on the last set. I think I'm going to banish my road bike until Curtis can take a look at my position.

I have a 2:00 Endurance bike on the SCT planned for this evening if anyone wants to join me.

zaichikmiller's Training Log


 June 2008 
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