9.20.09

A.M. - Run (Long)

* Decided to sleep in a little bit and do my run in a little more 'heat' of the day. Started running at about 10 am. Went straight south down Blvd to Corona then to LeMaster and back through the neighborhood. Pace started out around 7:40 / mile and then dropped to around 8:00 / mile. Really started feeling the heat at around 5miles in. Stayed steady though and worked on nutrition / hydration plan - DEFINITELY going to wear FuelBelt for the run next week. It's nice to have some water to splash on your head and get a quick cool down.



Total Run - 7.7 miles / 1hr

* Ended week with a massage from Marjorie. She worked on IT band stuff.

Weekly Totals -


Swim - 2 workouts; 1hr 20min total
Bike - 3 workouts; 4hr 30min total
Run - 3 workouts; 2hr 25 min
Other - 30min walk

Total training time - 8hr 45min

9.13.09

a.m. - Group Run
* Met DocLuv at 5:45 for a few miles up front before the group run - ended up with 3.6 miles - then did the 7 mile route. Pace was between 7:25 - 7:45 for miles between OceanWalk and Selva water stops. Then CD back to AB Town Center.

Total Time = ~ 1:25 min / avg pace 7:50

Totals for Week:

Swim - 1 workout ; 45 min
Bike - 4 workouts; 7hr 45min
Run - 4 workouts; 3 hrs
Other -1 core / stretching workout ; 30min

total time = 12 hrs


************* THE TAPER BEGINS **************

9.6.09

AM - Long Run

* Did 9.40 miles ; with the SeaTurtle group. I started at 6 for what was supposed to be 3 up front - only got in 2.4 because of the knee pain started up again. Ran about 8 - 8:15 pace ..... I was going to ditch the rest of the run but it eventually loosened up and I felt pretty good. Did the 7 mile option - ran mainly 7:30's with the group (5miles) - dropped to 8:00 for last 1.5 miles -- avg'd 7:50 total for all miles.

Total time ~ 1hr 15min

Weekly Totals:
Swim - 2 workouts - 1hr total
Bike - 3 workouts - 5hr 35 min
Run - 3 workouts - 3hr 35 min
Other/Core - 1 workout - 30 min

Total training time = 10hr 40min

8.30.09

RACE - Hammerhead Olympic Triathlon - Camp Blanding -
1.5K swim / 40K bike / 10K run

Swim - 24:45
T1 - 1:45
Bike - 59:37 (4th fastest overall)
T2 - 0:48
Run - 45:02
Total - 2:11:55 / 3rd place AG & 11th OA

Weekly Totals:
Swim - 2 workouts: 1hr23min
Bike - 3 workouts: 5hr20min
Run - 2 workouts: 1hr5min
Core - 1 workout: 30min
Race - 2hr12min

Total : 10hrs 30min

8.24.09 (Sunday on a Monday)

PM - Long(ish) run
* Ran down through Ponte Vedra in the neighborhood to Corona and then ran straight back down the Blvd back to house. It was a good run - hot, but I wore my hydration belt (love that thing). I did ez pace for first 30min - then picked up pace on Blvd. back to the Inn and then just cruised on home. Finished up with 1hr1min.

* This worked out since I missed doing my long run on Sunday due to the racing - I just decided to call Sunday an "off" day - even though I raced the TT, but that was only 11min. I still had to get in a run - because the only other run I had was on last Wednesday - for less than 30 min. I think I did the right thing because I needed to let my legs rest. I was having some weird pains and soreness in my knee & hip. I don't think that it would've been a good idea to train through those pains, especially in a recovery week. But I did get in an hour run (on Monday) and I'll call that the end of my recovery week and now I'm moving into a "Bust 'Em Up" 2-week set. I know that doesn't fit in with Friel's Periodization names - but it'll be like 2 weeks of "peak workouts" with an olympic race on Sunday Aug 30th.......

Totals for week:

Swim - 1 workout; 40min
Bike - 3 workouts; 5hr35min
Run - 2 workouts; 1hr27min
Other: surfed 1hr30min on Sat morning
Race: 4.92mi TT in Nocatee - finished 3rd place cat4 - 11:02 / avg speed 26.8mph

Week total - 7.75 hrs training (recovery week)

8.9.09

AM - Group run - 13 miler

* Ran at 6 am for 3 miles upfront (ez pace @ around 8:30/pace) then with group did the 10 miler - averaged about 7:35 pace for first 8 miles of the 10 - then had to drop to about 8min pace for the last two. My right knee is kind of sore - not sure what's up with that but will keep an eye on it and make sure it doesn't get any worse. Didn't bother me on the run - but noticed it yesterday afterwards. Total run time was close to 1:45.



Totals for week:

Swim - 3 workouts; 1hr 38min total

Bike - 3 workouts; 6hr 35min total

Run - 4 workouts; 3hr 21min total

Core - 1 workout; 30 min total

Total training time = 12hrs 4min ( a lot of it was at high intensity!)