The following equipment is nearing replacement:
Swim
  • 32m 18s
  • 1640.40 yards
  • 01m 58s /100 yards

Offical swim time

Bike
  • 1h 22m 36s
  • 24.85 miles
  • 18.05 Mi/hr

Official bike time

Run
  • 56m 12s
  • 6.22 miles
  • 09m 02s /Mi

Lap 1: 09m 03s, 1.00 miles, 09m 03s /mile
Lap 2: 08m 50s, 1.00 miles, 08m 50s /mile
Lap 3: 09m 02s, 1.00 miles, 09m 02s /mile
Lap 4: 09m 03s, 1.00 miles, 09m 03s /mile
Lap 5: 09m 25s, 1.00 miles, 09m 25s /mile
Lap 6: 08m 35s, 1.00 miles, 08m 35s /mile
Lap 7: 02m 14s, 0.27 miles, 08m 22s /mile

My garmin had the course (or at least my run of it) at 6.27, which put my average pace @ 8:57.

Wierd race for me today, had no kick or motivation to push at all until the run. Swim felt like I was going at the pace of a long swim at the pool, bike was a leisurely spin (felt like a short century ride), and I started the run with the idea of a nice easy jog. The nice easy jog turned into fun and I picked it up a little at the end. Turned in about a 10 minute PR, so yeah!! I'll be interested to see if I can cut some time off at Chattanooga with a little more race mojo and motivation. :)

Full race report after official results are posted, but the time was around 2:53:27.

Swim
  • 43m 58s
  • 1968.00 yards
  • 02m 14s /100 yards

WU: 4 x 50 done as 25 one arm, 25 building speed.

MS:
500 at T-pace (50”) - 10:09
2 x 50 fast (20”) - :56, :56
400 at T-pace (40”) - 8:22
2 x 50 fast (20”) - :57, :59
300 at T-pace (30”) - 6:30
1 x 50 fast (20”) - :57
100 at T-pace (20”) - 2:07
*shoulder started to feel very sore and tired - decided I needed to stop with a race tomorrow...

1 x 50 kick

I'm not hitting my intervals, which is frustrating me. Just need to keep working on my form and get back where I need to be. Swim stroke clinic @ work starts on Monday for 6 weeks, I'm hopeful that it will be good.

Had a kick-off meeting for my project today and it went great (at least I think so)! It went very smoothly, very few questions, presentation was well done (I didn't do that presentation). I was nervous about this meeting, I felt it could probably go either way, so this was a HUGE relief! It puts my mind a little more at ease about the project as a whole, too - let's hope this continues. :)

So, this morning's swim was a bit of a disappointment, since my shoulder started bothering me again. Kirk swears that this type of pain can keep coming back until all the scar tissue is cleared up, even if I fixed the problem that caused the injury. So, a trip to Dr B is in order, just need to call and make an appointment for next week. My stroke clinic begins (6 weeks of sessions) on Monday too, so that should help confirm if I really have fixed the problem or if there is anything else I can do to prevent this in the future. The 1500 meters tomorrow might be interesting.

I'm getting a little of my motivation back - yipee! I'm back to the "just do-it" stage of workouts, where I don't question whether or not I'm going to do my training. Not quite back to enjoy most of the training yet, but it'll come back! :)

Planned Training: AM Swim and PM Brick (race-prep)

Bike
  • 50m
  • 20.75 miles
  • -----

10' WU
40' Zn 3 (Avg Watts 171/HR 119)

Run
  • 09m 29s
  • 1.09 miles
  • 08m 42s /Mi

Lap 1: 08m 44s, 1.00 miles, 08m 44s /mile, Max HR 176, Avg HR 158
Lap 2: 00m 45s, 0.09 miles, 08m 05s /mile, Max HR 165, Avg HR 162

Yea for Thursdays - it's means we're getting close to the weekend. I can't believe we have a race on Saturday, why do I never feel like I have a race coming up anymore?! The weather forecast looks perfect in LaGrange right now for Saturday - I'm really hoping that it stays that way!

This morning was hurried - neither Kirk or I checked our schedules last night, so we were both rushing to make meetings on time. We carpooled again this morning, so we'll carpool home tonight and possibly back out to do our ride at Columns. I know we both really need new running shoes too - so maybe a trip to Big Peach will fit in there somewhere.

Back to work - need to catch up on lots of items on my to-do list the rest of the morning. It's sad when you start blocking off your calendar to do work! :)

Planned Training: Zn3 Bike after work

Bike
  • 1h 00m
  • 14.00 miles
  • -----

Repeats on the trainer due to thunderstorms.

10 min WU (resistance: 3)

3 x (resistance: 4)
10 min (2 min ea.)
53x12
53x13
53x15
53x16
53x18
5 min recovery

10 min CD

Yesterday was a nice relaxing day at work - how often do you get to say that? Only bad part is now I'm interested in a book that I have very little time to read. :)

The swim clinic was good last night, helped me solidify in my mind (at least for now) the pull (again) and learned a couple new drills. Elena was elected as the new Secretary too - cool!! Of course, I had decided shortly after the meeting that the swim was never going to happen this morning - so three days will begin next week! My shoulder is still a little tender anyway, so that's my rationalization excuse for today.

So today it's back to real work. I have a lot of documentation to create this morning, then a full afternoon meeting for the project this afternoon. I miss mandatory fun already! :)

Planned Training: AM Swim and PM Hill Repeats

Swim #1
  • 1h 01m 34s
  • 2734.00 yards
  • 02m 15s /100 yards

Still a little later start than planned this morning, but better! Longest swim EVER this morning.

All drill sets done with fins. Tried to convert my Tpace to meters, but I was still missing my pace by about 10 seconds - darn!

WU:
200 free, 100 kick.
4 x 100 (25 kick, 25 R arm only, 25 L arm only, 25 free)
6 x 100
Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free
Evens: 25 swim, 25 kick, 25 pull, 25 swim.

MS:
6 x 100 @ T-pace (10”)
1 - 1:59
2 - 2:02
3 - 2:03
4 - 2:02
5 - 2:02
6 - 2:04

8 x 50 @ T-pace (10”).
1 - :55
2 - :59
3 - :59
4 - 1:02
5 - 1:02
6 - 1:03
7 - 1:04
8 - 1:04

CD: 200 easy.

Adjusted from 8x100 in main set to account for extra distance in 50 meter pool. Got tired toward the end, as you can see from my times. Really tried to focus on holding good form, instead of forcing out the speed.

Swim #2
  • 30m
  • 400.00 yards
  • -----

Drill at swim clinic. Shortening the time, so it doesn't completely skew my graph for the week.

Today begins my new attempt at THREE morning swims. Went okay this morning - even with all those drills. They were actually really good, gave me an opportunity to really work on my pull and rotation. The high school swimmers in the next lane are so freakin fast - made me feel extremely slow!

Today is a short day at work today, we have (as Kirk and GW call it) "mandatory fun" this afternoon. I'm excited about it - it's a relaxing day at Azalea park. We're bringing games and food - you can just sit in a chair and read if you want. No work allowed! It might be hot, but it won't be work!!

Don't forget about tonight's club meeting - the swim clinic:

The next club meeting is Tuesday, June 10th: Swim Clinic in Johns Creek from 6-8PM. The pool is in the Hillbrooke subdivision (directions below).

The clinic will include beginner instruction on swimming in triathlons as well as instruction on swimming for more advanced swimmers and triathletes.

Please bring your swimsuit.

The clinic will be lead by Coach Susan Lipscomb.  Susan is the swim coach at Lifetime Fitness in Alpharetta, a former NCAA champion (1992 100-yard breast-stroke) and Olympian (1988).  There will be other triathlon coaches and experienced triathletes in attendance for you to ask any questions about training or preparing for Irongirl or next Triathlon.

For questions, please contact Jonathan Collins at (678) 480-0621 or at jonathanmarshallcollins@gmail.com.

Agenda
6:30pm – Beginner swim clinic

  •  Discussion topics will include stroke basics, how to sight
    in an open water swim,  and what to expect at the Irongirl swim start.
  • Includes a 15-20 minute group swim

7:00pm – Advanced swim clinic

  • Topics will include drills to improve freestyle stroke,
    bilateral breathing, wetsuits, drafting, and pacing.
  • Includes a 20-30 minute group swim

7:45pm - NAMC Business Meeting

Directions:
Traveling on GA-400 north, take exit 10 (Old Milton).
Turn right onto Old Milton Parkway and travel 3 miles.
Turn left onto Kimball Bridge Road and travel 1.5 miles.
Turn left onto N. Hillbrooke Trace and travel 0.5 miles.
Pool will be on your left.

Planned Training: AM swim and PM swim clinic

Had a great weekend - it was so nice to be in town and not have 50million things to do! :) Spent Saturday afternoon at the pool, which opened up the discussion of joining a local pool again. I forgot how much I enjoy relaxing at the pool! Last night we watched Alvin & the Chipmunks on OnDemand - yes, I am a 5 year old - haven't you figured that out yet?!

This weekend's training went better - didn't feel as unmotivated as I had been. The ride on Saturday morning was a lot of fun - we had around 14 people participate. We talked about some ideas for providing after-ride refreshments in the future: ice, cooler with bagels/watermelon/orages, drink cooler for water/gatorade. I think the Saturday rides are attracting a nice group regularly now - yeah! Yesterday's run sucked, but Kirk was pretty miserable too, which somehow makes it better!

Too bad it's Monday - the first official day of my big project. I think the next few weeks will either help me feel better or very frustrated, hoping it's the first one. Our home computer is ready, so we'll have that back tonight - yeah! Looking forward to a night of no workouts!

This week's training
Mon - Off!!
Tue - AM Swim and PM Club Swim Clinic
Wed - AM Swim and PM Bike Repeats
Thu - Zn3 Bike
Fri - Short Brick
Sat - West Point Oly
Sun - Recovery Bike

Planned Training: Off Day

Run
  • 1h 01m 32s
  • 5.63 miles
  • 10m 56s /Mi

Warmup:
Lap 1: 09m 27s, 1.00 miles, 09m 27s /mile, Max HR 164, Avg HR 144


5 x 45" Fast, 1' Recovery:
Lap 2: 05m 01s, 0.52 miles, 09m 44s /mile, Max HR 166, Avg HR 155
Lap 3: 00m 46s, 0.11 miles, 07m 13s /mile, Max HR 162, Avg HR 157
Lap 4: 01m 01s, 0.06 miles, 17m 13s /mile, Max HR 167, Avg HR 152
Lap 5: 00m 46s, 0.11 miles, 06m 51s /mile, Max HR 163, Avg HR 145
Lap 6: 01m 01s, 0.06 miles, 18m 10s /mile, Max HR 169, Avg HR 156
Lap 7: 00m 46s, 0.12 miles, 06m 32s /mile, Max HR 149, Avg HR 141
Lap 8: 01m 01s, 0.05 miles, 18m 56s /mile, Max HR 169, Avg HR 157
Lap 9: 00m 47s, 0.11 miles, 06m 53s /mile, Max HR 161, Avg HR 152
Lap 10: 01m 01s, 0.06 miles, 17m 52s /mile, Max HR 176, Avg HR 160
Lap 11: 00m 46s, 0.11 miles, 06m 49s /mile, Max HR 160, Avg HR 145
Lap 12: 01m 01s, 0.05 miles, 19m 36s /mile, Max HR 171, Avg HR 159


Fast 1,2,3,2,1 (1' Recovery):
Lap 13: 01m 00s, 0.14 miles, 07m 11s /mile, Max HR 158, Avg HR 145
Lap 14: 01m 01s, 0.06 miles, 18m 27s /mile, Max HR 170, Avg HR 156
Lap 15: 02m 00s, 0.28 miles, 07m 08s /mile, Max HR 165, Avg HR 148
Lap 16: 01m 01s, 0.05 miles, 19m 53s /mile, Max HR 162, Avg HR 154
Lap 17: 02m 52s, 0.39 miles, 07m 26s /mile, Max HR 173, Avg HR 157
Lap 18: 01m 11s, 0.05 miles, 24m 14s /mile, Max HR 177, Avg HR 160
Lap 19: 02m 01s, 0.24 miles, 08m 17s /mile, Max HR 171, Avg HR 156
Lap 20: 01m 01s, 0.05 miles, 20m 43s /mile, Max HR 171, Avg HR 161
Lap 21: 01m 00s, 0.13 miles, 07m 55s /mile, Max HR 161, Avg HR 152
Lap 22: 03m 18s, 0.17 miles, 19m /mile, Max HR 175, Avg HR 141


Walk/Run back home:
Lap 23: 08m 50s, 0.85 miles, 10m 25s /mile, Max HR 168, Avg HR 152
Lap 24: 04m 11s, 0.22 miles, 19m 26s /mile, Max HR 157, Avg HR 137
Lap 25: 04m 39s, 0.45 miles, 10m 15s /mile, Max HR 155, Avg HR 140
Lap 26: 04m 03s, 0.21 miles, 19m 27s /mile, Max HR 156, Avg HR 123

15' WU
5 x 45
1,2,3,2,1
That was it - I started to get a cold sweat, it was already 91 degrees out according to a temperature sign we saw. We walked/run back to the house using the shortest route (oh yea, we had run out of water too). Lesson learned, the days of sleeping in and doing a mid-morning run anymore. We'll be getting up earlier for the rest of the summer.

Strength
  • 05m

Core Intervals - 4:00
Recovery - :30
Plank - :30

hblackmon's Training Log


 June 2008 
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