Week in review, 10/20-10/26

Sun, Oct 26 2008
----- 4.50 miles -----

11:30 AM


ride with the family, Marshall in the trailer, riding the steelie. Had to ride back home and get the truck to retrieve Web, who tired out


1h 49m 58s 37.77 miles 20.61 Mi/hr

1:30 PM


Well, this was mostly easy. We pushed a little up Beaver Creek, but for the most part just soaked up the scenery. Nice ride. Groin pull still a little tender, will RICE it this week

I am such a goof. The race results I posted yesterday were preliminaries...all finishers under 1hr18minutes. I thought my age group looked a little small (13??).

Turns out, I was 6/28 AG, 22nd/309 overall (combined M/F)

Plan for the week. 1. Rest, 8hrs+/night. 2. Drink 80oz. water/day minimum. 3. Limit fat and roughage intake from Tuesday on, carb up on Friday night.

Monday> off. Completely. Will go sit in the hot tub, the sauna, do some stretching.

Tuesday> 3 mile run. Somewhere close to 7-7:15/mile pace. 1000m swim, stretching.

Wednesday> endurance ride, easy resistance, if the hip adductor is all good. Stretching.

Thursday> 3 mile run, same pace as Tuesday. 1000m swim. Stretching.

Friday> 3 mile run, 7:15-7:25 pace. Stretching.

Saturday> Stretching, resting, stay off the feet.

Sunday> Let her rip.

Sat, Oct 25 2008
09m 44s 1.95 miles 12.02 Mi/hr

7:30 AM


ride up to the race site


08m 1.00 miles -----

8:20 AM


warmup jog


1h 09m 30s 10.00 miles 06m 57s/Mi

8:50 AM

09m 30s 1.95 miles 12.32 Mi/hr

10:30 AM


ride back to the truck





Race: American Tobacco Trail 10 Miler



Fri, Oct 24 2008
21m 01s 1000.00 meters 02m 06s /100 meters

4:05 PM


500 pull (10:30), 500 pull and paddle (10:31)


15m 5.00 miles 20.00 Mi/hr

4:50 PM


very brief spin on the spin bike


14m 15s 2.00 miles 07m 08s/Mi
Max HR: 163

5:10 PM


very brief run after the very brief swim and very brief bike :)
7:30
6:44

Running out (or in) the legs. All feels good.

HR was at mile 1.98, so a good indication of where I am when running sub 7.





swim and spin this afternoon, taking it easy.

I just got the green light yesterday to run the marathon solo. That may change my focus a little for tomorrow's race...




Thu, Oct 23 2008
33m 18s 5.00 miles 06m 40s/Mi

5:00 AM


last run before Saturday
tempo workout
6:59
6:27
6:27
6:27
6:57

Ready to rock.

HR notes:

At the start of mile 4, it was 170ish (right after I throttled back from 6:27/min). I did not check it on the way up to that point, but by the end of mile 5 (end of the run), it was 164. So, I was at the top of zone 4 by the end of a 6:58 + 3 qty. 6:27s. Was back at the bottom of zone 4 by the end. I'm okay with that.


Wed, Oct 22 2008
20m 54s 1000.00 meters 02m 05s /100 meters

4:00 PM


500 pull (10:22), 500 pull&paddle (10:32)


30m 10.00 miles 20.00 Mi/hr

4:30 PM


short spin on the spinner bike @ LTF before meeting the family for dinner. Enough to work up a sweat, but not stress out the legs.


Tue, Oct 21 2008

40m 12s 5.24 miles 07m 40s/Mi

5:45 AM Peakway5.25
Climb: 515 feet



Easy run on the usual path.
3:45 to the turn
8:26 out
8:20 back
8:19 out
8:04 back
3:15 home

Nothing hurts today. Sunday and Monday "off" helped that. The bike loosened me up Sunday, the swim (and subsequent 10 minutes in the spa) helped further yesterday.

Note: my shoulders were SORE after the paddle set yesterday! Soreness gone today.

Mon, Oct 20 2008
21m 14s 1000.00 meters 02m 07s /100 meters

4:30 AM


500 pull, 500 pull w/paddles
first time back in the pool actually swimming in 16 days...

Nearing the end...if I can just hang on.

Plan for the week:

Today: 1000-1500m swim after work

Tuesday: 4mile easy run

Wednesday: 1000-1500m swim (before work), some sort of spin somewhere, somehow

Thursday: 5mile run (3 tempo pace)

Friday: 1000-1500m swim (before work), very easy bike

Saturday: let's go racin' baby!

Sunday: 30-40 mile bike ride hopefully