Silver Spring,MD 
  • 55m 34s
  • 16.96 miles
  • 18.31 Mi/hr

60 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.

Did the same route as last week and did it 1 mph faster.  Wind is about the same except this time it was head wind up front and tail wind on the way back.  Yea me.  ;)

Still waiting to get my friends cell phone number.  Getting a bit nervous.  Oh well.  Can only wait and see.

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Overall Workout: 3

So I'm supposed to swim tonight, but I might take it off.  Depends on if I have to go into down town to pick up Beth.  If I do, I'll take it off.  If she comes home early, I might take it off.  If I do workout, I'll take a day off in the week (yesterday was supposed to be my off day).  Otherwise, I'll workout something like 12 days straight and I don't think that is a healthy thing to do. 



Ugh.  I just got an email from my mom about a dear friend of mine.  I've known him since I was about 6.  He was in my wedding, and we have kept in contact till a few years ago when he returned from Iraq.  He went into the Army when he was 28 (I still wonder about that one, but he did it and that's that).  He was kept in Iraq 9 months longer than he was supposed to be there and did not have a good experience (mainly his CO).  Anyway, I got one email from him after he got back (About 3 years ago) and then nothing.  Even though I've sent him tons of emails.  I just found out why.

When he returned home, he found his wife incredibly thin.  She told him it was a thyroid problem.  After a while, he found out it was actually bulemia.  Long story short, they are no longer together.  He is nearly bankrupt because she has literally fed her disease with their money.  Her family won't lift a finger and he left with just the clothes on his back.  He is heart and soul broken.  And through this email, I find out that he is planning on going into the French Foreign Legion.  At the age of 36+!  For a 5 year stint.  I know he has some PTSS.  How can he not.  Tour in Kosovo, then Afghanistan, then Iraq, all in about 4 years. 

He is like a brother to me.  We have been through so many things together when we were younger.  This is just killing me he is going through this.  My heart aches for him.  I'm hoping my mom can get his cell number from his mom.  I need to talk to him.  I feel this is just a round about way at suicide. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 8
  • 41m 54s
  • 4.96 miles
  • 08m 27s /Mi
Check out my race report for the rest of it.  :)

  • Health data: Sleep: 3 Stress: 5 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4
  • 30m 32s
  • 2.96 miles
  • 10m 19s /Mi

25min at RPE4 with 6 x100m accelarations at the end.

Rough run this morning.  Didn't help I had a bit too much to drink last night.  1/2 a bottle of wine and 2 glasses of port make the legs VERY heavy in the morning.  Still, the accelerations were good. 

Got my packet today for tomorrow morning.  Now I just hope it stays precipitation free.  I hate running in the rain.  I'll do it, but I won't like it.  Keep your fingers crossed kiddies. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 8
  • 57m 57s
  • 17.01 miles
  • 17.61 Mi/hr

60min, alternate between RPE and RPE 7-8 throughout ride.

Again.  Note to self.  PAY ATTENTION TO THE WIND!!!  Sheesh.  You would think I would have learned by now.  At least it was nice to be outside again.

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

I hope tomorrow is better weather.  I want to ride outside.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3
  • 33m 02s
  • 1417.32 meters
  • 02m 20s /100 meters

Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy cooldown
Only did 7 of the 10 because I ran out of time.

However, I did notice that with the 30 second rest after each 200, the longest 200 + rest I had was 4:25 and the shortest one was 4:10! So that means I was doing ALL of the 200's sub 4:00. Makes me very happy.

  • 45m
  • 4.73 miles
  • 09m 31s /Mi

45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.

Ok, so I was going to wake up early and do my swim before work.  Couldn't wake up.  Just couldn't do it. Couldn't wake up.  So I decided to try to fit it in at lunch.  I did 7 of the 10 200's.  I had to wait a bit for a lane so I couldn't do all 10.  So I really pushed it on the 7 I could do. 

Then I came home and ran OUTSIDE.  YEAH!!!  It was awesome.  Tried a new route and loved it.  A little hillier than the other long route a do so I'm going to do it a bit more.  Will pay off in the end.  Took it easy and still did 9:30/mile.  Felt really, REALLY good.  Sunday is only a few more days away.  I hope I don't put too much stock into this race.  It really is only a measure of where I am before Sullivan.  I know I will PR the race.  But will I make my goal of 8:30/mile?  Only the race will tell.  :)

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 9 Overall Workout: 4

crowny2's Training Log

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