Typically busy Tuesday, so we'll call it a rest day between the long run and the long bike.
  • 1h 39m 37s
  • 12.00 miles
  • 08m 18s /Mi

I shaved a full 5 minutes off last week's 12 mile run, not because I ran harder (I actually had a significantly lower HR today), but because it was 10-15 degrees cooler.

Getting up at 5 AM to go for a 12 mile run is a moment of truth, I tell you. I will also tell you this - the first tenth of a mile, I knew, out running a 12 mile run at 5 AM, that I was definitely going to be able to get this HIM done in 2 weeks.

  • 40m
  • 12.88 miles
  • 19.32 Mi/hr

Easy spin recovery session. I also took the opportunity to clean my chain, inspect the tires, adjust my seat bag, change the cleats on my shoes, and study up on race nutrition.

  • 1h 33m 35s
  • 30.00 miles
  • 19.23 Mi/hr

Nice easy bike to allow for a good transition to the run. HR was in the 115-125 almost the whole time.

  • 31m
  • 4.00 miles
  • 07m 45s /Mi

With the weather cooperating (75 degrees, calm, overcast), I felt very strong on the run. I had plenty left in the tank to go farther, which is very reassuring for race day.

This run was a very good run for me. I compared this run to the first 4 miles of my Drake Relays half marathon. I ran those 4 miles about a minute faster, but with a HR of about 160, and with near-ideal conditions, and without a 30-mile bike ride preceding it. I am very encouraged by today's workout.

Furthermore, I ran in my regular cotton socks, and my feet felt fine. I will probably try the technical socks some other time, maybe during the winter. But right now is probably not the best time to be experimenting with new equipment.

  • 28m 55s
  • 4.00 miles
  • 07m 14s /Mi

New distance shoes, hopefully in time to get them properly broken in for Pigman.

4 miles on the treadmill, negative splits:


OK, question for you guys: what kind of socks do you run in? I have always ALWAYS run in regular cotton socks that I wear all the time for ordinary use. When I bought these shoes, the guy who sold them to me was practically laughing at me because I wear cotton socks. He asked my how often I get blisters. Um, never. He said I'm lucky, and it's only a matter of time.

OK, fine, I'll try out your synthetic technical fiber socks. Guess what? My feet are killing me today. I have never had a problem with cotton socks; I switch to this other kind of socks and after just 4 miles my feet are quite upset with me.

  • 2h 47m 21s
  • 56.00 miles
  • 20.08 Mi/hr

Great day for a long ride! It was actually pretty hot again today, despite a relative cooldown (high of 90 instead of 100). I waited until 11 AM to ride so I could continue to acclimate to the hot weather. No going soft for me!

I noticed my HR was really drifting upward over the last 15 miles or so. I think that was because it was getting hotter, and I ran out of gatorade/water with about 12 miles to go. I need to practice better hydration, especially in preparation for race day.

Also, I went to Kyle's Bikes to get some new running shoes. I did the stride analyzer, and he confirmed my neutral gait with high arches, and fitted me with 4 different types of shoes. I went with the Mizuno because I felt like they had the best fitting upper and softest sole. I'll have to get a few runs in between now and Pigman to break them in and make sure I like the fit.

  • 08m
  • 1.00 miles
  • 08m /Mi

Ran on the treadmill at the store while trying out several different kinds of shoes.

robfornoff's Training Log

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