Silver Spring,MD 
  • 1h 01m 08s
  • 17.11 miles
  • 16.79 Mi/hr

Bike Strength
60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

  • 44m 55s
  • 5.33 miles
  • 08m 26s /Mi

Race Day Specific
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.

This run felt really, really good.  I probably didn't push it quite as fast as I will in a 5k, but it is definitely a pace I can keep for a 10k.  I know I can.  It felt really, really good.  I'm getting excited for the coming races. 

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 5
  • 39m 43s
  • 1600.20 meters
  • 02m 29s /100 meters

WU: 300
5x50 (sprint 1st 25) - on 20" rest
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

Nice little swim this morning.  Nothing special.  Other than that, it is Friday.

Wait, did I just say it is Friday.  IT IS!!  WOOT! 

That means Beth and I have a date tonight.  Sweet!!!  Date night it is.  Awesome.  And I think we are actually going to take it semi easy this weekend.  I don't think we have anywhere to go or anything to do.  Just workout and relax.  Love it.  Yeah me!  :)

  • 54m 01s
  • 5.54 miles
  • 09m 45s /Mi

Technically tomorrow is my recovery day, but I'm switching today and tomorrow. Beth is going to go swim with me in the morning and then I'll run at lunch time. It is a fairly easy day tomorrow anyway. Not quite active recovery easy, but compared to some of these workouts I've been doing, pretty darn close.

The power is back on at work, thankfully, so now it is catch up time. Ooof.

I'm seeing how the mental toughness thing is going to be more difficult than I thought. I'm coming to the end of the season (about a month left) and there are days where it is getting hard to actually want to go out and train. I didn't have this last year and I haven't had it up to this point this year (not counting HAVING to do the indoor trainer during the winter, THAT is just dreading that piece of torture machinery). It is a new feeling that I've had to work through.

However, I have found that once I'm out doing that workout (running seems to be the worst) I'm fine. So that is the tool I use to combat those feelings. I file that feeling, in the back of my head, and when I have a feeling of not wanting to do a workout, I pull up those feelings of accomplishment, of pride at a job/workout well done, and more importantly, of the finish line feeling. Using those tools help me quickly battle the little voices that say "stay in bed" or "just watch the TV". They quickly retreat to the darkest recesses.

So I guess, once again, the mental part of training is equally as important as the physical part. So work on it. Before, during and after a workout or a race. Train your mind just as hard as you train your body, and it will pay you back 10-fold.

----------------7:30 PM----------------------

Yeah, so I went for my run for tomorrow tonight and I'm glad I did.  Two days ago, I went on a run with three hydration bottles and came back with two.  I had a feeling as to where it was so I thought I would go on my run to see if I could find it.  I did!!!  In the trash can on the trail.  THAT was lucky.  And to top it off, it was one of the best feeling, semi long slow runs I've done in a long time.  It.  Felt.  Great.   

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9.5
  • 36m 22s
  • 10.45 miles
  • 16.97 Mi/hr

Big Gear
WU: 5'
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5'

Yeah.... ummm..... OW!  That workout hurts.  Particularly the middle set of 4x1 sprints.  Ow, ow, ow, ow, ow.


I LOVED IT!!!!!!!  :) 

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8.5 Overall Workout: 4
  • 53m 25s
  • 2377.44 meters
  • 02m 15s /100 meters

Assess Fitness
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -2x200 at the same effort at the TT - on 15" rest.

CD: 200

Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

  • 56m 09s
  • 5.79 miles
  • 09m 42s /Mi

Raise LT
Race Specific
WU: 10'
MS: 6x5' at LT w/3' recovery.
CD: 10'

Swim was great. 1:45/100 average on the 1000!  And I actually think I might have gone faster.

Run was brutal.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3
  • 43m 32s
  • 10.06 miles
  • 13.87 Mi/hr

Bike Base
Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

Easy ride with Beth.  She is getting so much more confident.  I love it. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 4
  • 42m 21s
  • 1828.80 meters
  • 02m 19s /100 meters

Form Swim
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 15".
CD: 300 easy

  • 1h 00m 01s
  • 6.05 miles
  • 09m 55s /Mi

Endurance run.

Ok, so this weekend got a bit weird.  Yesterday, I helped a friend, who does wood working, install a large cabinet system at another friend's house.  After that I was going to go for a 1.5 hour ride.  Yeah.  Not so much.  I was beat.  That thing was H  E  A  V  Y!!!!  I was dead.  I knew I would get nothing out of it if I went.

This morning, I went for the swim, which, I must say, was awesome.  Each 100 was at 1:45 or better!!!  I was so stoked.  Little mistake on the first one and did it a bit too fast at 1:38!  Oops.  :)  Anyway, got home, put on the running stuff, and took off.  Supposed to be a 10' WU, 40' at 10k race pace and a 10' CD.  Got close to the end of the WU and knew that it wasn't happening.  So, adapt, improvise and overcome.  I turned it into an endurance run.  And probably a good thing I did.  Last 2 miles my HR was high into Z2 and tickling with hitting Z3.  I just couldn't get it down.  Not too terribly hot today, but I think my body was trying to tell me something.

So, sometimes you need to tell the body to HTFU.  And sometimes you need to listen to it.  In hindsight, I'm glad I listened to it.  I think I would be paying for it if I hadn't.  So now, off to start getting ready for Vickie and Lyle to arrive.  Can't wait to see them.  Been way too long. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 2

crowny2's Training Log

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