- Current plan: ZRQL Marathon Training Plan – Taper Week 1 of 3
- Today’s session: 20-mile ride
- Comments: I just wasn’t feeling it this morning and stayed in bed. I’ll slip the schedule by a day this week.
Archives For November 30, 1999
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 4/5/3 DU
- Comments: A little brisk out there this morning!
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 20-mile ride
- Comments: I rode for 1:15:19 for 21.7 miles @ 17.3 mph avg & avg cadence of 87 [Strava]
Wow, fall has definitely arrived: today’s workout was clear and brisk. I had a run/bike on the plan, but decided to do a Duathlon workout instead. I squeezed in a 4/5/3 mile DU – just the right distances to fit in my workout time window. I think moving forward, I will alternate RuBi and Du sessions on the plan just to mix things up.
I picked up a Zoot Tri Jersey last week (via a great Halloween sale at Trisports.com!); so, even though it was ~46 degrees, I gave it a try (along with the Zoot Tri Shorts I already have.) I also wore arm sleeves and a skull cap for warmth – probably should have worn my thin gloves as well. It was a bit cool at the start, but I warmed up over the course of the session…and would have removed the gloves for run #2 anyway.
I goofed on the multisport transition stop/start on my Garmin between the Bike and Run 2. [Must. Learn. To. Use. 910XT. Correctly.] Because of that, I ended up with a Run 1 session and a combined Bike/Run 2 session at the end of the workout. Shout out to Mat at Strava Support – he broke the combined bike and run 2 into two workouts for me! The “T” times listed below are best estimates, based on the cadence/pace graphs…close enough for me. [OK, enough of the runnerd talk…]
Have a great weekend!
Training Journal – 11/8/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 4/5/2 DU
- Comments: Extended to a 4/5/3, since I had time on the clock after the Bike…
- RUN 1: 4.0 miles @ 7:35 avg pace, avg cadence 101. TIME: 30:32 [Strava]
- TRANSITION: ~2:08 min
- BIKE: 5.8 miles @ 17.8 mph avg, avg cadence 95. TIME: 19:32 [Strava]
- TRANSITION: ~1:29 min
- RUN 2: 3.0 miles @ 7:42 avg pace, avg cadence ~98. TIME: 23:29 [Strava]
- TOTALS: Distance: 12.8 miles, Time: 1:17:10
- RUN 1: 4.0 miles @ 7:35 avg pace, avg cadence 101. TIME: 30:32 [Strava]
October 2013 was split in two: final training for Foxy’s Fall Century on October 19th (with a half marathon thrown in) and then a return to a run-focused training plan in preparation for a late fall marathon. But honestly, Foxy’s was the focus – the culmination of two months of training: 895.13 miles over 51:56:27 (h:m:s:) of invested time. It was a blast and, even though I am a runner first, I can see myself doing more organized rides in the future.
That said, I’m glad to be back to a run-focused plan, though my run base totally suffered. Back to the building stage…
I took a quick business trip to Oklahoma City and had two great runs while there [one, two]. It was taper week for Foxy’s, so, rather than riding or running in the hotel fitness center, I mapped out a route around a local lake.
HIGH/LOW:
- HIGH: Rode my first century and registered for my first multisport event!
- LOW: No trail running…
As far as new equipment & such:
- Compression Socks. I usually wear compression sleeves when I run and recovery compression socks after long runs and always when I fly. When I was at the RnR San Jose Expo, I saw CEP’s Dynamic+ Short Socks and decided to give them a try. They are crew length, so I figured they would be OK for running and riding. They worked great during training rides and runs, so I wore a pair on Foxy’s. I think they help control swelling over the 100 miles and has helped on runs as well. I actually have worn them in combination with my sleeves (which the CEP rep mentioned) and
-
Cycling Leg Warmers. Having already become a firm users of arm warmers, I decided to give Cycling Leg Warmers a try. I went with Pactimo’s product and really like them. I wore them through the lunch stop on Foxy’s and they worked great. When I took them off, they stowed in the jersey pocket just fine (along with my arm warmers.)
With that, here are the stats for the month that was October 2013. I decided to display a bit differently this month…
Training Program(s):
- October 1-20: Foxy’s Fall Century Program. In preparation for FFC, training shifted to predominantly bicycling. I programed one run day each weekday (usually Wednesday) and a BRick on Fridays. That equated to about 12 miles running and between 120 and 160 miles riding each week.
- October 21-31 and November: Transitioned back to a run-focused program in preparation for a December marathon. The plan returns to ridding on Mondays, running Tuesday-Thursday, doing a on Run/Bike (or RuBi) on Fridays, and a long run on Sundays. Saturday is usually a rest day, unless there is an event or a needed shakeout run.
whitespace!
Races/Rides Completed:
- Race Count: Month: 1 / YTD: 11 / Lifetime: 37
- 5k: 0 / 0 / 7
- 10k: 0 / 0 / 2
- Half Marathon: 1 / 8 / 17
- Marathon: 0 / 1 / 2
- 50K: 0 / 1 / 1
- Other: 0 / 0 / 7
- Ride Count: Month: 1 / YTD: 1 / Lifetime: 1
- Century: 1 / 1 / 1
GIDDY-UP!
Training Journal – 11/6/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 6-mile run
- Comments: My Garmin worked during the run, but went wacko when I got home and tried to synch. Based on my estimation, I did 6.5 miles @ 8:46 avg pace, & a run time of ~57:00.
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 20-mile easy ride
- Comments: I now know why my energy seemed a bit low at yesterday’s US Half: I have what appears to be the beginnings of a cold. I opted to rest this morning vs. riding and hit some meds all day. I will shift the plan by a day this week…
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 5/5 RuBi and day one of two carb loads for a half marathon on Sunday
- Comments:
Last month, I posted about being selected as one of five winners in a Competitor.com contest called “Share Your RUNNOVATION”
Last week, I got my prize pack from New Balance:
Some pretty cool stuff:
- Hi-Viz jacket
- 5 in track Shorts
- 7 in Go 2 Shorts
- Impact half zip
- Go 2 Short sleeve shirt
- Impact shirt
- Pair of 890v3
I may give the 890s a try in the morning…forgive me, Hoka One One.
Thanks Competitor and New Balance!!!
Training Journal – 10/28/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 20-mile ride
- Comments: I rode for 1:18:34 for 22.4 miles @ 17.1 mph avg & avg cadence of 87 [Strava]
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 18-mile, long run
- Comments: I did 18.4 miles @ 8:42 avg pace, avg cadence 95 & a run time of 2:40:14. [Strava]
- Weekly mileage: Running: 47.1 / Bicycling: 27.6 – Total: 74.7
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