Wednesday, October 27, 2010
Tuesday, September 21, 2010
Thursday, August 19, 2010
Thursday, July 22, 2010
Thursday, June 17, 2010
Thursday, May 27, 2010
Wednesday, May 26, 2010
Return of the PomerMan
Friday:
2:30 - meet and get mentally prepared for the next 24 hours. I’ll remind everyone this is a long couple of training days, so keep the pace under control. We raced this past Sunday and we’ll race each other again soon, but this weekend is about getting to the finish.
2:45 – 3:45 – run 7.6 miles in the sun (this could be my early downfall)
Route: http://www.gmap-pedometer.com/?r=3749921
This is an out-and-back type of route to the Battery. Lockwood will be in the sun, around the Battery should be in the shade. There is water on Lockwood after you go under the Connector, at mile 3 and at the Battery.
4:00 – 5:30 – bike 30 miles in Hampton Park
30 x 1 mile - not the most exciting of rides, but if we jump in a paceline we should be able to average 20 mph without too much trouble. It should also be somewhat safe.
5:40 – 6:30 – run 5.6 miles through Wagner Terrace, a loop of Hampton Park and then to the pool. This should be mostly shaded, water in the park.
Route: http://www.gmap-pedometer.com/?r=3749982 (Brian and Dean – you’re going to have to use your Armed Forces navigation skills to keep us on course)
6:30 – 7:45 – swim 2.4 miles at MLK, bring $2 to get in, if anyone has some pull at the pool maybe we can have a couple of lanes reserved. The pool closes at 8:00, so we need to be gone by then.
No set workout, but I’ll end up doing something like: 1000 and 15 x 200 with about half of it pull.
7:45 – 8:10 – run 2.9 miles back to my place
Route: http://www.gmap-pedometer.com/?r=3749999
Totals for Day 1: 2.4 miles swimming, 30 miles cycling, 16 miles running
Saturday:
7:00 – meet, whine about how sore we are, remind everyone to stay under control on the bike
7:05 – 8:00 – run 6.0 miles
Route: http://www.gmap-pedometer.com/?r=3750011
There is water at a small park on Ashley right before Calhoun if needed
8:10 – 12:20 – bike 82 miles
Route: http://www.gmap-pedometer.com/?r=3750030
From our house to the end of Bears Bluff and back is 75.2 miles. That leaves us 7 short, so I’m open to ideas to get in the extra distance. I’ll need to stop at least once for water. There’s a gas station at the intersection of Maybank and Main on the way back that should work. I won’t be able to make it much farther than that if I want to return to the Peninsula.
12:20 - 1:00 – 4.2 miles
Route – This can be the Wager Terrace to Hampton Park route we used to get to the pool, although I’d be just as happy doing a lap of the park, a lap inside on the fitness trail, another outside, another inside and then calling it a day.
Totals for Day 2 – 82 miles cycling, 10.2 miles running
24 Hour Totals – 2.4 miles swimming, 112 miles cycling, 26.2 miles running – Ironman
One more note – I’ll have my Garmin on, so when it says 26.2 miles of running, I’m done. The links I provided are pretty close, but I’m going to go with the Garmin if it says we’ve run farther.
2:30 - meet and get mentally prepared for the next 24 hours. I’ll remind everyone this is a long couple of training days, so keep the pace under control. We raced this past Sunday and we’ll race each other again soon, but this weekend is about getting to the finish.
2:45 – 3:45 – run 7.6 miles in the sun (this could be my early downfall)
Route: http://www.gmap-pedometer.com/
This is an out-and-back type of route to the Battery. Lockwood will be in the sun, around the Battery should be in the shade. There is water on Lockwood after you go under the Connector, at mile 3 and at the Battery.
4:00 – 5:30 – bike 30 miles in Hampton Park
30 x 1 mile - not the most exciting of rides, but if we jump in a paceline we should be able to average 20 mph without too much trouble. It should also be somewhat safe.
5:40 – 6:30 – run 5.6 miles through Wagner Terrace, a loop of Hampton Park and then to the pool. This should be mostly shaded, water in the park.
Route: http://www.gmap-pedometer.com/
6:30 – 7:45 – swim 2.4 miles at MLK, bring $2 to get in, if anyone has some pull at the pool maybe we can have a couple of lanes reserved. The pool closes at 8:00, so we need to be gone by then.
No set workout, but I’ll end up doing something like: 1000 and 15 x 200 with about half of it pull.
7:45 – 8:10 – run 2.9 miles back to my place
Route: http://www.gmap-pedometer.com/
Totals for Day 1: 2.4 miles swimming, 30 miles cycling, 16 miles running
Saturday:
7:00 – meet, whine about how sore we are, remind everyone to stay under control on the bike
7:05 – 8:00 – run 6.0 miles
Route: http://www.gmap-pedometer.com/
There is water at a small park on Ashley right before Calhoun if needed
8:10 – 12:20 – bike 82 miles
Route: http://www.gmap-pedometer.com/
From our house to the end of Bears Bluff and back is 75.2 miles. That leaves us 7 short, so I’m open to ideas to get in the extra distance. I’ll need to stop at least once for water. There’s a gas station at the intersection of Maybank and Main on the way back that should work. I won’t be able to make it much farther than that if I want to return to the Peninsula.
12:20 - 1:00 – 4.2 miles
Route – This can be the Wager Terrace to Hampton Park route we used to get to the pool, although I’d be just as happy doing a lap of the park, a lap inside on the fitness trail, another outside, another inside and then calling it a day.
Totals for Day 2 – 82 miles cycling, 10.2 miles running
24 Hour Totals – 2.4 miles swimming, 112 miles cycling, 26.2 miles running – Ironman
One more note – I’ll have my Garmin on, so when it says 26.2 miles of running, I’m done. The links I provided are pretty close, but I’m going to go with the Garmin if it says we’ve run farther.
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