• 1h 00m
  • 19.16 miles
  • 19.16 Mi/hr

Build up to 10k time trial at end

  • 20m 01s
  • 2.20 miles
  • 09m 06s /Mi

T-run supposedly at 10k pace

  • 28m
  • 1257.66 yards
  • 02m 13s /100 yards

Swim at Dynamo

Today I got to swim in the 50 meter pool.  Yippee.  The problem is that I was exhausted before I even started so I wasn't really able to enjoy it.  And since the clock was not working I don't have times for my sets.  Oh well.  At least I felt like I was working hard.

Sometimes something happens at work and it puts you in a good mood for the rest of the day.  This morning I got up to head to a meeting and groaned a bit due to pain in my legs.  At the same time, a finance director from Australia walks by and says "Sounds like you need to Harden the F*** up!".  I burst out laughing as my co-worker looks at us like we are crazy.  I really needed that today. 

My legs felt dead again today and I had a very hard time getting my HR up to where it should be.  The ~10k time trial at the end was actually 6.3 miles at 21.7mph.  My avg HR was only 164bpm compared to the 183 at the Tundra Time Trial.  The t-run was the worst I have felt running off the bike since the time I tried to keep up with Leslie and David O'Rear after a Roswell ride.  I was supposed to run at 10k pace (HR around 180) but my legs just didn't have it in them.  I hope that I got some benefit from it anyway.



  • 1h 00m 01s
  • 5.89 miles
  • 10m 11s /Mi

Base run in Midtown

I could barely keep my HR in the base range (146-159) this morning.  My quads were hurting and I kept having heartburn\indigestion issues.  Hopefully I have gotten all the crap out of the way so tomorrow's brutal tempo brick will be as smooth as silk.


Bike #1
  • 16m 39s
  • 4.68 miles
  • -----

Back to Mavell Rd. at recovery pace

Bike #2
  • 1h 16m 31s
  • 23.38 miles
  • 18.33 Mi/hr

Intervals on the SCT

Oh no!  The big family reunion at Indian Springs (our family has had a cottage at the Methodist campgroud for 100 years) is always at the end of July.  Except for this year.  This year they (the campground directors) decided to have camp meeting two weeks earlier.  That means that the big reunion is the same day as Chattanooga.  I COULD miss the reunion for the race but, given that my whole family is coming down, that might cause some problems.  It looks like another race is biting the dust for me (ING, Gulf Coast, Chattanooga).  At least I got to do the Tundra.

Boy am I beat.  I did increasing HR intervals on the SCT this morning but miscalculated my turn-around point and finished the workout before I had even gotten back to Floyd Rd.  So I road the rest of the way back to Mavell at a very easy pace.  My glutes and quads felt sore before the ride and it was very difficult to keep my HR up on the first 3 intervals and impossible on the last interval, though it was (barely) in the target range.

I had one annoying/fun episode on the ride this morning.  On the way from Floyd back to Mavell I stopped at the crossing at Hicks Rd and hit the button for the light.  A car blew through the light at least 2 seconds after it turned red while honking the horn and giving me the finger.  I had already unclipped seeing that he wasn't going to stop but I guess he didn't like the way I looked.  The fun part was that there was a cop on Bates rd (it runs right next to the comet at that point) to turn right on Hicks.  Instead he hit his lights and roared off after the guy.



  • 45m 01s
  • 4.59 miles
  • 09m 49s /Mi

Yesterday I kept to tradition and did not drink or eat nearly enough on the ride.  From the time the ride started at 8:00am to a couple hours after I got home ~3:00pm I only needed to pee once.  In the first 3 hours after the ride I drank 2 cans of soda, one bottle of water, and two 32oz bottles of Powerade.  I still only had to pee once.  I really need to convince myself to drink (and eat) adequately on the bike.  On Sunday I have a 3:45 base ride on the schedule.  I intend to finish at least 5 bottles of fluid. 

A ride like the one yesterday really hammers home that I need to lose weight.  Sure it's fun to coast downhill and pass a bunch of people who are pedalling hard, but it's really tough to have to climb any substantial grade in my granny gear.  I try to imagine what it would be like to bike with 30 less pounds dragging me down.  It's gotta be sweet. 

Today I was supposed to do a Steady Run (HR 161-174) but my legs just didn't have a steady run in them.  Early on I had some pain in my heel and I wasn't able to keep my HR up.  I got pretty discouraged and considered bagging the run altogether.  But I decided to do the best I could and at least get the time in.  I ended up with a base run. 

My quads are sore and my glutes are really sore.  My left knee hurts going up and down stairs and my right heel hurts when walking/running up an incline.  Otherwise I am alright after yesterday's ride.

Yesterday my 7-year-old had her first swimming lesson where she was learning strokes.  She came home and immediately demanded that we go to the pool so she could show me what she had learned.  She was soooo proud of herself.  I was proud too.  She does not side breath but she was doing a recognizable freestyle.  Kids are fun.


This week's plan:

MSteady Run :45
TSwim 1050, Bike Intervals
WBase Run 1:00, Core
ThSwim 1050, Tempo Brick 1:20
F10k Step ups, Core
SuBike 3:45, T-run :15

Calories:  2020

  • 3h 46m 52s
  • 62.98 miles
  • 16.66 Mi/hr

No chest strap so no HR info

  • 14m 01s
  • 1.36 miles
  • 10m 19s /Mi

Short t-run. Just to see. It wasn't pretty.

Biked the 66 mile option at a hilly West GA 100 today. I tried to take it a little easy because I made the mistake of looking at my workout schedule for the upcoming week. I think that Brett made it especially brutal in an attempt to convince me to do 66 instead of 100 today. It worked. I did a little t-run afterwards on hills and I decided that I am NOT going to run in bike shorts again.

  • RACE DAY: West Georgia Century
Stupid, stupid, stupid!  I should know better than to try to throw my 75 pound daughter around the pool.  My shoulder just isn't up to it.  Right now I can't lift my right arm at all.  I hope that it will be substantially better in the morning.
  • 45m 01s
  • 4.44 miles
  • 10m 08s /Mi
  • 20m


  • ABS - Advanced Obliques
  • ABS - Crunches (FB)
  • ABS - Crunches, Lying Oblique

and planks, roll-outs, etc.

2:40 - I wasn't able to swim today.  I may try to do it at my neighborhood pool in the morning.  I'm also trying to decide if I'm going to go tri bike or road bike for the ride this Sunday. 

Z1 soft surface run on the track at Piedmont Park.  My leg muscles were alright but I have a lot of little aches and pains in my hips and knees.  I have also been famished at the end of my workouts the last couple of days.  I hope that's a sign that I'm burning fat.

I cut my finger pretty bad last night on a broken beer bottle.  My wife had left one in the freezer and the top blew off.  I didn't realize that it was frozen to the tray and when I tried to pick it up it broke and one corner gashed my finger.  I tried to just use butterfly bandages and tape on it last night but I think it definitely needs stitches.  It didn't hurt all that much (until I cleaned it out with soap and water) but it sure did bleed alot.  My daughter thought it was cool.

zaichikmiller's Training Log

 June 2008 
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