Training Log

1600 yd swim

they didn't give me a chip - none left, poor planning

Out to Winchester road and back

rest, family activities

Chilly, dark, 7 pm

rest, family activities.

Fun trail run with a gorilla running out on the trail.  Yes, I screamed really loud when a saw a huge gorilla running toward me.

wolf river blvd.  about 2:50

had to walk a little after mile 14

12.5 miles on bike trainer

warmed up 2 mi on bike trainer

2 miles on bike trainer to warm up - cooler day

Rode 25 miles on the bike - out to Baptist East and back

didn't have to walk -  the ipod worked the entire run

felt pretty tired - took a new route and just had fun with it.  Right knee hurts a little.

Cold and windy! Fun race at Shelby Farms park. 3rd in age group. Tri teammate Jeanine won 1st in our age group. Lucia was 2nd. Age group winners (3 deep) got pumpkin pies! I think that was a PR for 4 miles.

Warmed up on bike trainer first - clear and cold night. 40 degrees and falling.  Working stiffness out of legs from hard run yesterday.  Alternated fast and slow.

Cold and rainy.  Went slowly. 1:01

1:03 at 6 a.m.  Nicer morning this morning than yesterday.  I need to get out there a little earlier.

1:15.  Went slowly.  Left quad and left knee pretty sore. 

Local half marathon coming up this Saturday that is not a target race.

Very slow miles!  Right IT band felt tight, and left knee still sore.  1:06

slow miles again - legs feel sluggish - this is it before the half marathon on Saturday.  I feel like if I do more, I won't be able to finish that race.  60 min.

Highlights of the race -

The beautiful sunny day and moderate temperatures (it can be damp and cold for this race). The headwind, however, did make it challenging.

Running the beginning of the race with triathlon teammates, many of whom were running the full marathon.

The enthusiastic volunteers, music, and bands along the course.

The rolling hills - another challenge.

High-fiving a little girl at mile 10 who was obviously a St. Jude patient and seeing parents of St. Jude patients along the course with posters of their kids saying thanks for running.

Feeling really good until about mile 9, then starting to struggle at mile 11 with a left quad cramp.  Then just focused on finishing up.

Finishing with my second-best half marathon time of 1:49:55.  I'm so excited about this!

Finishing in time to see the elite runners finish their full marathon.  I did see Sasha come in - congratulations on a great race Sasha!   You were the one with the St. George running singlet, right?  I hope you come back next year!

Quick question - what distance should I run today?  I'm trying to do 7 miles 6 days a week, but since this is the day after a hard effort in 13.1 miles, what type of training should be included?  I'm thinking a slow recovery run, but what is a reasonable mileage?

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Thanks, Paul.  5 very slow miles it was, with 2 walk intervals.

slow and easy - cool, clear night

cool down 5 miles on bike trainer

USA triathlon winter club challenge started Saturday - December challenge is swimming.  Haven't been near the pool yet.  ; )

Rest day from running.  Left upper inner leg hurts a little when I walk.  Swam 1 mile in the pool.  Will be stepping up the swimming for December because of the club challenge.

Slow miles.  Cool and windy.  Strong headwind coming back.  5 miles on the trainer afterward.

Work and family obligations crowding out a longer run today.  Fit in a quick 4 miles before babysitting after work.

Felt pretty strong the entire run.  10 miles on bike trainer afterwards.

23.4 miles outside on the bike with hills and moderate intensity.  Temperature was close to 80 degrees today, which must have set a record.  The earlier bike ride ruined my run - legs felt sluggish and right knee hurt, so kept it slow and only 4 miles.

Rest day. Lots of household and family committments.  December is a busy month!

Raining hard in different sections of the run.   Had stomach issues that kept me up half the night, so was very tired. No more Kung Pao chicken at Pei Wei!  : (   So, I'm tired and legs felt sluggish.  Getting to bed early.

Felt much better and stronger.  7 pm run.  75 degrees outside. Swam 1100 yds before work this morning - felt a little tired.  I'm allergic to the chlorine pool - sneezing all morning after the swim but its all good. 7 miles on the bike trainer after the run.

Busy schedule this week.  Ran 3 miles before work and 4 miles after.  Left knee and upper left quad got pretty sore - tried to control left knee motion since it tends to twist outward when I start to get tired.  Concentrated on keeping the stride straight and the knee joint stable.

1.2 mile pool swim in the morning.  In a training class at work so no lunch hour to speak of, and triathlon committee meeting at 6:30 pm.  Will try to run a short distance when the meeting is over...trying to fit it all in...

Slow run.  Chilly evening - starting to feel like winter again.

Cool and rainy.  Nighttime run.

Day full of church, family and work activities.  Managed a 1400 yard pool swim at 7 pm.  Rest day from running.

Ran at 6 pm after work.  Out to YMCA and back.

1 mile pool swim before work.  On the way home from work got a call requesting my attendance at a children's Christmas performance, and went to that at 7p.m., so the run almost didn't happen.  Was a little tired at 9pm but it wasn't too cold, so I started out thinking I would do 5 to 6 miles depending on how I felt.  It turned out that I actually felt great and did the whole 7.  Felt pretty strong the second half of the run.

7 very slow miles.  1 mile pool swim in the morning.

Another 9 pm run due to the busy schedule this month.  Faster than last night, but still slow miles.

6 pm run.  Took the scenic route through the neighborhood with the elaborate Christmas lights.  Legs felt heavy at first and then stronger second half of the run.

Another busy day with family commitments and holiday activities.  Babysat all day and we all went downtown to see the decorations and have dinner.  Got home at 9:30 and ran at 10.  Very windy as a storm front and then a cold front is coming through.  Heavy rain earlier in the evening made for a sloshy run.

Total rest day from running.  Lots of church, holiday, and family activities.

6 pm.  Felt pretty good - moderate pace.   Full moon, clear, cool, night.  And the final thought for the evening -   

But I heard him exclaim, ere he drove out of sight,

"Happy Christmas to all, and to all a good-night."

- Clement Clarke Moore

Steady, moderate pace.  Felt good the last mile and picked up the pace.  Merry Christmas!

I've felt like I was fighting off a cold all weekend woke up with a cough this morning, feeling very tired and cold.  It got worse during the morning at work, and  I was fortunate enough to get an appointment to see the doctor at lunchtime.  He said I have "a little bronchitis" and gave me antibiotics and decongestant.  By the end of the work day, I still felt wiped out and was coughing, so it looks like no run tonight.    It is chilly and rainy right now too, so I'll get to bed early and hope to feel better tomorrow.  Hoping the medicine kicks in overnight.

Felt a little better - second day on antibiotics.  Still coughing, though,  and felt tired at the 2.5 mile turnaround, too, so headed back.  Easy 5 mile run.

Woke up feeling worse than yesterday and still felt very fatigued after work.  No run today.

Still sick...rest all day.  Tomorrow begins the new week - hoping to feel better by then.

Still felt a little tired from being sick but better as the day went on. Road the triathlon bike later in the afternoon and felt pretty good. 6 days of running starts tomorrow, mixed with cycling since the triathlon club challenge for January is cycling.

Swam 1 mile then ran mid-day - 60 degrees in Memphis today!  WoooHooo.  Happy New Year's Eve!