Wednesday afternoon spin with friends

Bike 1h 00m 48s 19.67 miles 19.41 Mi/hr

5:30 PM

Nice spin with friends, most of the IOS route, from Green Hope HS. Did 1 sprint at the start, and 1 at the end. A good ride to end training on.

Tuesday am swim, then run. The end is near!

Swim 35m 16s 1500.00 meters 02m 21s /100 meters

5:45 AM

Last swim before WLH.
500 free, 1000 pull, easy effort today

2:30
2:38
2:34
2:33
2:33
2:29 (getting pull buoy out)
2:14
2:15
2:13
2:11
2:15
2:11
2:11
2:11
2:11

5:11 transition to run


Run 28m 4.00 miles 07m/Mi

6:30 AM

Last run before WLH. Plan was 3x2"@10k pace. I kinda did that.
1st mile (7:30)1 mile warmup @7:30
2nd mile (6:50) intervals 2"@6:27, 2"@7:30, keep repeating until start of mile 3.
Third mile (6:54) same basic thing.
Fourth mile (6:43). I threw in 400m @5:30 at the start, then backed it off to 6:27, then to 7:30.

This run felt great, no issues at all. I'm ready.

AM spin, then swim...that's all for today!

Bike 1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

aerobic threshold intervals. Kinda did my own thing too. Good workout in taper week.


Swim 10m 44s 500.00 meters 02m 09s /100 meters

6:30 AM

easy pull right after the spin class. just some water time.





schedule for the day: 60 minutes on the bike. Rain in the forecast all day, so a spin class it is. No wrecks needed this close to game day. I added a very short swim just to loosen up my shoulders a bit.

Last long run before WLH

Run 1h 06m 23s 8.56 miles 07m 46s/Mi

6:00 AM Umstead8.5 - Climb: 587.00 feet


Plan was 70 minutes easy. Was supposed to run with Greg, but he was delayed. Ran it solo. Pretty easy run on the way out. Negative split by about 20 seconds. Cemetery felt good today.
33:21 out
33:01 back

Felt pretty good. Was not trying to go fast at all. Just keeping the legs working.

Last long bike before WLH, and a good one.

Bike 2h 43m 10s 53.68 miles 19.74 Mi/hr

53miler - Climb: 2123.00 feet


This is just the ride I needed for the taper. Not too fast, got to really focus on nutrition planning. Fueled up with a pbbh sandwich (peanut butter banana and honey), then headed out. One bottle of GU2O 2 scoops, one w/3. Full aerodrink. Gu flask w/3 orange GUs and a tad of water. One Fig fruit bar. Carried my margarita shot bloks in case of cramps. It was 83F by the end of the ride. Nursed on the 2 scoop bottle and water first, occasional sips from the GU flask. Ate the bar at 28 miles. Took 2 Shot bloks at about 40 miles, left leg was cramping just slightly. Not an issue. Stopped for another water bottle in Moncure (planned). That cold water was SO GOOD! I felt great the whole ride. TAPER!!!

6am run with Greg tomorrow Umstead, 8-9 miles or so.

Friday am run (was supposed to swim too, but didn't make it)

Run 41m 22s 5.24 miles 07m 53s/Mi

6:15 AM Peakway5.25 - Climb: 515.00 feet


Man, this one hurt this morning. I could not get moving. Pace is in parentheses)
4:01 to the corner (8:02)
9:11 1st pass (8:40)
8:33 2nd pass (8:04)
8:38 3rd pass (8:09)
7:52 4th pass (7:25)
3:05 to home (6:10)

Thursday pm brick, last one before WLH

I had planned on this happening a little earlier in the afternoon, but it didn't want to come together. I also had planned to clean the bike before the ride, but that didn't happen either. Thus, I rode a nasty, grimy, gunked-chain bike for 28 miles. On the plus side, I did wear the Team Zoot Gu uniform, and the fit/function is really nice. It will work well on race days. I didn't quite get to simulate the swim to bike transition, but I know what needs to happen there. Get out of the water, get out of the wetsuit, get on the bike. T2 was pretty good. I will definitely install Yankz in the shoes this weekend, as I lost a good 20 seconds tying my shoes. Not good. It's conceivable for raceday to have a 1:15 T2 maybe. That'd be awesome.

And I was WAY TOO FAST on the run. My goal pace for the race is 7:30/mile. I felt slow, but the numbers show otherwise.

Bike 1h 21m 02s 28.14 miles 20.84 Mi/hr

5:10 PM 28bike2run - Climb: 981.00 feet


1:22 T2 after the bike


Run 14m 10s 1.97 miles 07m 11s/Mi

6:30 PM 28bike2run - Climb: 207.00 feet

The Bus is serviced!

Last night, I helped Dad service the Hawkins for the trip to White Lake. We changed the oil (24+ quarts) and lubricated the chassis/drivetrain. It was fun to see it all up-close and personal, and I learned a lot about how motor coaches are built and operate! Thanks for the lesson, Dad!

Today's workout will be my last substantial brick before the race. 90-minute brisk bike (hopefully near race-pace), followed by a 15-minute run. I will practice a full-on transition this afternoon, assuming I'm coming to the transition mat from the swim. I don't have a wetsuit, but I will simulate that by adding 45 seconds to my T1 time. I will carry everything on the run that I'd need for the race. Might even do it in my team outfit...who knows? It needs to be washed before the race anyway.

Wednesday lunch swim, evening run (late evening)

I'm feeling good for the race. Yesterday, my Team Zoot Gu kit arrived. I tried on the tri top and shorts, and Lainey jumped on the "Zoot suit" bandwagon...it's flashy to say the least. Here's a photo of what they look like. I'll spare you of photos of me.


Swim 10m 35s 500.00 meters 02m 07s /100 meters

11:35 AM

500 pull
1:59
2:07
2:04
2:13 trying to breathe bilaterally
2:11 still trying, not much success

immediately went to 500 free


Swim 12m 31s 500.00 meters 02m 30s /100 meters

11:46 AM

500 free
2:32
2:29
2:31
2:30
2:26

Nothing special


Run 38m 06s 5.24 miles 07m 16s/Mi

9:50 PM Peakway5.25 - Climb: 515.00 feet

4x800 @ 10k pace
3:52 to the peakway
8:08 first pass
7:46 second
7:46 third
7:35 fourth
2:55 back home


I will need to spend some time cleaning the bike after yesterday's ride. Completely filthy from road grime and rain.

Tuesday lunchtime swim, evening bike (in the rain!)

Swim 24m 41s 1000.00 meters 02m 28s /100 meters

11:35 AM

Actually squeezed in a quick 1000m lunchtime swim
Well, it wasn't quick, but it's done.
All free, no pull
2:18
2:29
2:29
2:33
2:32
2:28
2:26
2:29
2:27
2:26

Why does my pace peak jump around? Who knows.


Bike 1h 13m 40s 23.33 miles 19.00 Mi/hr

6:00 PM

Nasty, nasty ride. Rained the whole time. Paul and I turned around at Jean's Berry Patch. This ride felt good. It was a little slow for most of the ride, then we turned it up to ~30 about 9 miles out.

Easy Monday morning swim to stretch out

Swim 35m 56s 1500.00 meters 02m 24s /100 meters

6:00 AM

Just time in the water. More for stretching purposes than anything!
500 pull, 500 free, 500 pull

500 pull
2:10
2:14
2:14
2:18
2:15
:30 rest
500 free
2:34
2:35
2:37
2:37
2:33
500 pull
2:18
2:15
2:18
2:20
2:00 poured it on for one

This week's plan:
Monday: nothing else today
Tuesday: bike 90 minutes with InsideOut pm
Wednesday: swim 60 minutes am, run 40 minutes pm
Thursday: spin class am 90 minutes (arrive 30 minutes early), 15 minute brick
Friday: swim 60 minutes am, run 40 minutes pm (4x800m@10k pace)
Saturday: 150 minute bike (2x5minute@40k pace)
Sunday: swim 30 minutes am, run 70 minutes am

Next week:
Monday: bike 60 minutes
Tuesday: swim 40 minutes am, run 30 minutes pm (3x2minutes@10k pace)
Wednesday: bike 90 minutes pm (3x2minutes@40k pace)
Thursday:
OFF
Friday: At White Lake-10minute swim w/ 5 15second pick ups; 30-45 minute bike w/3x1 minute build to race pace; 15 minute run with 5x15 second builds to race pace
Saturday: RACE DAY

Sunday long run, probably my last long one until WLH

Run 1h 45m 34s 13.96 miles 07m 34s/Mi

6:15 AM umstead14 - Climb: 1070.00 feet


This run took a lot out of me, and took a lot to finish. I WALKED for 30 seconds up Cemetery Hill, that's how tired I was.
38:53 from BTN to S. Turkey
33:04 up to Graylyn
8:36 up to Reedy Creek
24:59 back to BTN

I was slow pretty much everywhere. It's been a long week, over 12 hours of training. Even though the ride yesterday wasn't fast, it was almost 3 hours in the saddle, then lots of yardwork yesterday afternoon. That was the last hard week.

Saturday morning long ride, short run brick

Bike 2h 43m 53s 47.94 miles 17.55 Mi/hr

7:00 AM

group ride with TRG from Ebenezer Church. A very nice ride, good social ride. Just getting some miles in. Felt great all day. Brick off the bike, gentle.


Run 16m 39s 2.10 miles 07m 56s/Mi

10:15 AM

Gentle run in the park from the boat ramp lots down to the swim beach and back.

Friday am swim, pm run

Swim 25m 05s 1000.00 meters 02m 31s /100 meters

6:10 AM

1000m straight swim. Interesting to see when I actually started getting in somewhat of a groove, somewhere around 700m.
2:26
2:33
2:35
2:33
2:32
2:30
2:30
2:27
2:27
2:27

No rest, went straight to a 500 pull.


Swim 10m 53s 500.00 meters 02m 11s /100 meters

6:35 AM

500 pull right after the free, no rest.
2:11
2:08
2:10
2:08
2:12


Run 55m 24s 7.47 miles 07m 25s/Mi

4:45 PM Peakway7.5 - Climb: 679.00 feet


peakway run. easy warmup to the end and back, then 4x800@10k pace w/800 jogs.
3:41 to the start
8:31
8:27
7:54
7:50
8:08
7:51
2:57

Same basic run as Wednesday, except I took it easy on the recoveries, and did the 10k pace on the downhills.

Thursday am spin, swim, pm bike

Spin class 1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

LTF spin


Swim 10m 21s 500.00 meters 02m 04s /100 meters

6:35 AM

quick 500 pull right after the spin
1:57
2:06
2:05
2:05
2:06

Man, I wish I could swim straight that fast. Yes, I know it's slow, but it's fast for me!


Bike 1h 08m 39s 23.58 miles 20.61 Mi/hr

4:50 PM

OC-Tody-Beaver Creek-Old 1-Apex Peakway. I like this route. A little headwind at times, not bad. I took this ride easy in spots, pushed it in spots. Too nice of a day not to ride!

Wednesday am swim, pm run

Swim 37m 23s 1600.00 meters 02m 20s /100 meters

6:05 AM

wasn't feeling like swimming today. slow swim.
500 pull, 500 free, 500 pull, 100 free

pull
2:10
2:15
2:07
2:08
2:08
free
2:36
2:35
2:37
2:31
2:34
pull
2:16
2:13
2:08
2:14
2:08
free
2:34


Run 55m 40s 7.47 miles 07m 27s/Mi

4:30 PM Peakway7.5 - Climb: 679.00 feet


3:43 to the start
8:22
8:20
7:56 hill repeat
8:18
8:08 hill repeat
8:00
2:50 return

Tuesday am spin, swim

Spin class 1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

spin class, "endurance". This was a good class this morning, I enjoyed it.


Swim 22m 50s 1000.00 meters 02m 17s /100 meters

6:35 AM

500 free, 500 pull
Arms felt really heavy during the 500 free, but I felt kinda quick too. Maybe I'm starting to get a "feel" for the water?
500 free
2:11
2:24
2:31
2:30
2:29
500 pull
2:15
2:08
2:08
2:08
2:02
on the last 4 pull 100s, I changed my hand entry depth, and began the catch about 8 inches underwater. It made a dramatic difference. If I could just remember to do that more often!

Monday swim

47m 56s 2000.00 meters 02m 24s /100 meters

5:55 AM

500 pull, 500 free, 500 pull, 500 free
pull
2:11
2:14
2:11
2:13
2:17
free
2:30
2:32
2:32
2:33
2:31
pull
2:19
2:16
2:14
2:14
2:12
free
2:35
2:33
2:32
2:34
2:32





swim felt "OK", not great. Just some meter-age...

Sunday-to swim or not to swim?

I missed a swim session this week. I would like to swim two 1000m straight swims, but wonder if it will be today. I mentioned yesterday that I was taking the next 2 days off. Typically I do a long run on Sunday, so that is what I'm referring to. I want to keep runs down to 3-4 per week, and so far this week I ran Tuesday after the InsideOut Sports ride (2.2 miles), Wednesday speedwork 8 miles, Friday easy run 7.5 miles, and yesterday for 8.5. That's only 26.2 for the week, compared to 40+ in marathon training, but then again, I'm not running a marathon in three weeks am I?

Monday is my normal rest day, and I will take it completely off of workouts.

I need to save the legs for the bike, so run distance will taper back considerably over the next 2 weeks.

Plus, I need to take care of some home projects today!

Saturday morning brick-this one felt GOOD!

Bike:
2h 04m 12s 41.27 miles 19.94 Mi/hr

7:37 AM white oak brick - Climb: 1056.00 feet


Okay, this ride felt really good. It wasn't a blistering pace, but it was a good sustainable effort, and left me with fresh legs for the run right after. I really liked this route, good mix of hills, rollers, and flats. I'll do it again soon! I did not hammer this ride, so this is encouraging that there's life left in the legs!


Run:
1h 06m 20s 8.50 miles 07m 48s/Mi

9:45 AM

Legs felt really fresh after the ride. I did not push this run, as I ran 7.5 yesterday and just wanted to feel the legs out on a mid-distance effort. I started at the White Oak lot and ran down to 5 mile marker, then just did mile repeats up to the 6 marker, turning around each time. Total distance 8.5 miles.

mile splits:
1:51 for .25
7:32
7:32
7:38
7:44
7:45
7:47
7:57
8:03
8:09
1:59 for .25

I am taking the next 2 days off and regroup. I need the rest.

Friday am bike, pm run

Bike:
41m 44s 12.31 miles 17.70 Mi/hr

6:25 AM crosswindstohome - Climb: 725.00 feet


Slow ride this morning. I was not pleased with this effort, but it was a hilly ride.


Run:
59m 48s 7.47 miles 08m 01s/Mi

4:45 PM Peakway7.5 - Climb: 679.00 feet


easy run on the peakway. Some hills in there!

Thursday spin and swim

1h 30m 30.00 miles 20.00 Mi/hr

5:05 AM

LTF spin


10m 27s 500.00 meters 02m 05s /100 meters

6:40 AM

500 pull after the spin class
1:55
2:05
2:07
2:09
2:09

Wednesday morning swim, afternoon ATT run

Swim:
34m 12s 1500.00 meters 02m 17s /100 meters

6:25 AM

500 pull, rest :30, 500 free, rest :30, 500 pull
2:02
2:12
2:05
2:05
2:06
rest :30
2:24
2:26
2:29
2:25
2:24
rest :30
2:03
2:05
2:05
2:07
2:06

Run:
59m 07s 8.00 miles 07m 23s/Mi

4:40 PM

Interval run. MP 3.5 to 6, down to 2, back up 3.5. Plan is 20 minute warmup, then alternate 4x5 minute race pace w/5 minute jogs between.
Half-mile splits follow.
4:05
3:52
3:49
3:46
3:49
3:31
3:36
3:36
3:20
3:43
3:38
3:30
3:49
3:37
3:27
3:51

Good swim day. Great run this afternoon.

Tuesday morning swim, evening brick

Swim:
34m 46s 1500.00 meters 02m 19s /100 meters

6:20 AM

500 pull, 500 free, 500 pull


Bike:
1h 13m 12s 23.33 miles 19.12 Mi/hr

6:00 PM

IOS Tuesday, started with the A ride. I knew going into this ride that it would be fast and I was not up to it. When we turned around at the berry patch, my legs were toast and I dropped off and rode solo. This is 2 rides in a row, not good. I will get good and recovered before this weekend's ride.

Brick run off the bike


Run:
16m 27s 2.19 miles 07m 31s/Mi

7:25 PM IOS2milebrickrun - Climb: 125.00 feet


felt good off the bike

rest day

Day of rest.

Last week was an almost 13-hour training week. That's a lot for me. That's 13 hours that my family sacrificed for me to go out and wear myself out. I am appreciative of that, but this week's going to be about 5% longer...then the taper will begin.

I've got some good rides planned this week, and will be back in Umstead for the long run next weekend; I really look forward to that. Hopefully the long bike will be on the Duke HIM course, and I do like that. We shall see how the week shakes out.

White Lake HIM bike course preview

Bike:
2h 50m 09s 59.47 miles 20.97 Mi/hr

8:30 AM

Preview of WLH course. We did not do the Over Lyon spur, but did add one loop of the WLS course. Man, that course is fast, right up until you turn back onto 53 again. My legs were cooked by then, and I couldn't push more than 20mph...definite mental hurdle for the second half of the race. Glad I rode it to learn that!



My friend Paul and I rode the White Lake half-iron course today. All except the Over Lyon spur, then we added one lap of the sprint course. The half course was very fast until we turned right onto 53, then it was 23 miles of headwind. That is brutal. I'll take the hills on Duke half course anyday. We parked on Clinton Road, right next to the FFA, and rode out from there. The dogwoods and azaleas in the area are really starting to pop, as is the wisteria. Should be really pretty for the race.

Course notes: very rough on White Lake Road, with recent road construction, so a lot of dirt/sand on the road. It had been raining all morning, drizzling on us on the way down, but did not rain during our ride. Lots of wet roads. Hwy. 41 is pretty good, especially if you get out near the white line, to avoid the seams. Not recommended on rainy days though. 210 was a good ride as well, not too many things to avoid. We both managed to hit the same hole that popped up, no damage. Lots of squirrels were trying to commit suicide today for some reason. We counted no less than 10 dead possums in the road during this ride...yuck. Lots of road kill-deer, raccoons, possums, etc. A lot of turkey buzzards out there too, huge guys. There were a few dogs that wanted to get frisky, primarily on 210. 53, man, I'm glad I rode it, but it was a tough mental ride. It's a very open road, not much tree cover, and the wind just keeps on coming. Today's winds were only 10mph from the WNW.

I was very glad to see the FFA center again :)

Saturday morning run

Run:
1h 37m 49s 12.00 miles 08m 09s/Mi

7:45 AM

ATT run w/Paul. We were both a little sluggish today.
8:16
8:01
7:58
8:09
then some speed
7:07
7:18
recovery
9:21
speed
7:15
jog
8:03
recovery
9:20
8:45
8:09


Long bike tomorrow (White Lake preview), and Paul had a 3100 swim set last night, so we did not push this run. He has a tuneup race in 2 weeks, so this was a great effort at this point.

am swim, run

Swim:
34m 52s 1500.00 meters 02m 19s /100 meters

5:15 AM

500 pull, 500 free, 500 pull
2:06
2:19
2:15
2:17
2:13
free
2:30
2:30
2:29
2:31
2:21
pull
2:15
2:15
2:14
2:20
2:10

Run:
1h 00m 8.00 miles 07m 30s/Mi

6:00 AM

treadmill straight run. tougher than normal. must be tired.

Thursday am spin, short swim

Spin:
1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

speedplay spin class


Swim:
10m 24s 500.00 meters 02m 05s /100 meters

6:40 AM

500 pull after the spin class
1:56(!!!)
2:04
2:06
2:08
2:07

Tomorrow will be the long free set. I don't know what I did to get the 1:56, but it sure felt fast!

Squeezed in an hour on the trainer after the kids went to bed last night :)

Bike trainer:
1h 00m 22.60 miles 22.60 Mi/hr

8:45 PM

trainer ride

am swim, pm run

Swim
1h 00m 39s 2500.00 meters 02m 26s /100 meters

5:20 AM

500 pull, 500 free, 500 pull, 500 free, 500 pull

pull
2:13
2:21
2:16
2:25
2:20
rest:30
free
2:25
2:33
2:35
2:30
2:29
pull
2:25
2:15
2:18
2:13
2:16
free
2:34
2:33
2:34
2:36
2:33
pull
2:17
2:19
2:12
2:22
2:21

Run:
58m 55s 8.00 miles 07m 22s/Mi

4:40 PM

Interval run
2.5 mile w/u (20:00)
6:31
4:00 jog
6:30
4:00 jog
6:28
4:00 jog
7:28

sprint tri day

Swim:
39m 07s 1650.00 meters 02m 22s /100 meters

4:40 AM

500 pull, 500 free, 500 pull, 150 free

500 pull
2:09
2:18
2:17
2:20
2:14
500 free
2:27
2:31
2:31
2:30
2:28
500 pull
2:23
2:17
2:19
2:19
2:16
100 free
2:31
50 sprint
1:11


Bike:
1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

spin class right after the swim


Run:
15m 2.00 miles 07m 30s/Mi

6:33 AM

2:44 T2 from spin class to treadmill :)
2 miles @ 7:30

A mini-sprint triathlon this morning. Mile swim, 20 mile bike, 2 mile run. I like these workouts.