Week in review, 10/13-10/19

Sun, Oct 19 2008
2h 59m 08s 59.61 miles 19.97 Mi/hr

8:15 AM


Ride w/Amie Krasnozon's group from Morrisville. They're all doing either B2B half/full or Florida Ironman. They asked me what I was planning...nothing now. That was nice not to have to actually "train" today. The pace was good through 50 miles, 20 even. I ran short on time and cut the route back up Tody Goodwin and Olive Chapel, and dropped a tad coming back up the hill. Kinda herky-jerky pace on Old 1 due to the headwinds, but very good elsewhere. Great group to ride with.





Injury report for today...adductor, after 45 miles on the bike, completely quit hurting. Left IT band is a little tight, but I think I did that picking up young son yesterday morning. So, a few days of rest and I'll be all set for next weekend. Think I'll swim some this week!



Sat, Oct 18 2008
1h 24m 17s 12.00 miles 07m 01s/Mi

11:00 AM


Sort of pre-ran the ATT course. Planned to go a little slower at the start, but it just felt right.
Started at Wimberley (MP 3.5), went to 0, up to 6, back to 3.5.
7:12
6:44
6:46
6:51
6:56
6:56
Eased up a little at this point
7:01
7:12
7:08
6:57 (that's 1:09:47 for the 10 miles)
gave myself a break after 10
7:26
7:03





Feeling much better this morning, going to give the run a go around mid-day.



Good run, worked on pacing, nutrition, and hydration for next weekend's race. I'll take one Gu at the turnaround, and run with my handbottle w/GU2O. It'll be fun! Right adductor a little tender, but I was moving along pretty good. A little ibuprofen has helped already.




Fri, Oct 17 2008



I think last week was just too running much crammed into too little time. I was scheduled for a 20 last Sunday. Well, having just done Pinehurst 6.2 on Saturday, I was not in good shape to go knock out the 20 on Sunday. So, I cut it back to 14, but ran it on Monday. Then ran Wednesday (8), Friday (7.47), and Sunday (20). So, that's 49.3 in a calendar week. Normally, my schedule is long run Sunday, rest Monday, easy run Tuesday, rest Wednesday, speed/tempo Thursday, easy run Friday, rest Saturday, long run Sunday. Getting off this schedule I think contributed to the pain I'm feeling.

Started to run the 5 easy this morning. Got 1:20 into it, decided my sore adductor wasn't worth pushing into compliance today, so walked back home. I'll let it rest today. No gains at this point running through an injury. May even push tomorrow's 12 to Sunday. We'll see.




Thu, Oct 16 2008
55m 14s 8.00 miles 06m 54s/Mi
Max HR: 176

5:00 PM


Got 'er done, and it felt pretty good.

1.5 mile warmup@ 7:30/mile pace
1600x4 @6:18 w/800 jogs @ 7:30
1 mile cooldown @ 7:30/mile

lots of stretching afterwards.

HR notes: 164 after 2nd 1600, 168 after 3rd 1600, 174 after last one. I was kicking it on up there...

Planned to do a very early run (4am), but sleep won out. Will get it in this afternoon. Also more time for the soreness to work itself out. Got to get in some interval miles today (4x1600 on 6:18 w/800 jogs, 8 miles total), so I'll take all the rest I can get!

I still say Kaizen week at work is harder than triathlon training!!

Wed, Oct 15 2008

15m ----- -----

5:10 AM


Sat in the spa for a bit. Then just playin' in the pool before spin class. 10 minutes with the kickboard, 5 minutes just easy swimming (forgot my goggles, so didn't really "swim")

Then sat in the spa some more.


1h 30m 30.00 miles 20.00 Mi/hr

5:45 PM


Suzi's spin class, but not Suzi. Another triathlete was on the front row, and we were trying to outdo each other :)

...a good workout.

Suzi's endurance spin class tonight...if my adductor and hammy play along. Ouch!

Hamstring feels fine, but that right adductor's still giving me a fit. Lots of stretching tonight. Not sure if tomorrow's speed workout is a go yet or not

Tue, Oct 14 2008
41m 40s 5.24 miles 07m 57s/Mi

8:40 PM Peakway5.25
Climb: 515 feet
recovery run from Sunday's long run. Plan says go 8:01/mile. Sounded good to me! Sore right adductor and left hamstring...weird. I've been standing and walking all day for the past 2, so that hasn't helped recovery.

4:11 to the turn
8:52 out
8:30 back
8:51 out
7:58 back
3:14 home

Mon, Oct 13 2008

REST DAY!!! Tied up in a Kaizen event all week, so workouts will be hard to come by. I'm on the downhill slope to the ATT 10-miler (2 weeks out), then City of Oaks the week after that, so this will be a run-focused 3 weeks.