For what it is worth, I highly recommend this movie.

21 Mile Run

It was really cold when I started the run (about 25 degrees) and over the course of the run warmed up to 35 degrees. I felt pretty strong. Had a bit of problems around mile 19 in that my HR was dropping and I had to run extra hard to make it come back up. Then it went too high. After a bit I was able to get it to settle in the proper zone. Legs felt a little heavy the last 2 miles but not too bad.

Directions

After warm-up run 21 miles using the following pattern (Z2=endurance, Z3=tempo): 1 mi @ Z2 + 4.5 mi @ Z3

I used the Garmin ForeRunner 310XT with the foot pod to record everything. I didn’t use the GPS because I have found that it is wildly inaccurate on really curvy courses like the mile track at the park that I ran on. Here is the recorded data. Note that the Garmin recorded the total distance as 20.58 miles. The actual (measured) distance was 21 miles.

Here is a table that shows the corrected data based on the actual distance of 21 miles.

I also experimented with the nutrition plan since I wanted to test out the best strategy to use during the Chevron Houston marathon on the 17′th.

Nutrition Plan

The first rest stop at the Houston marathon is at mile 2 and there is one every 1.5 miles after that. They have water and Gatorade Endurance. I’m figuring you get about 25 calories of Gatorade at each stop. But according to advice I’ve gotten that is not enough of a caloric intake. So I followed this nutrition plan:

This worked out pretty well, except that I think for the actual marathon I may alternate Gatorade at one rest stop and water at the next. It will be fewer calories but I think it may help with digestion.

Masters Swim Class Class was canceled for today, but our coach was nice enough to leave a workout for us on the white-board by the lap pool at Lifetime Fitness. Details

Duration: 01:10
Distance: 3500 yd

Track Workout

Did this workout in the evening at the Atascocita High School track.

Description

Warm up then run 2 miles at tempo followed immediately by 400 at LT!

Details Note that the distances indicated came from the Garmin foot pod. I don’t use the GPS during track workouts any more because the sampling rate is such that there are considerable errors in the recorded track.

Strength Training – NROL Strength 1/B (#3) Details

Duration: 01:03
Sets:
1. deadlift: 6/185, 1/215, 6/195, 1/225, 12/185, 15/175
2. SS1 - Romanian deadlift: 10/105, 10/105, 10/105
3. SS1 - static lunge: 10/105, 10/105, 10/105
4. AS1 - good morning: 10/115, 10/115
5. AS1 - incline reverse crunch: 10/BW, 10/BW

Masters Swim Class Details

Duration: 01:00
Distance: 2900 m

Run Description

Run 3 mile recovery run (that is super easy; recovery heart rate range)

Details

Duration: 00:36
Distance: 3.01 mi

NROL Strength 1/B (#3) Details

Duration: 00:48
Sets:
1. Freemotion chest: 6/90, 1/110, 6/90, 2/100, 12/80
2. BB bent-over rows: 6/115, 2/135, 6/115, 1/140, 10/110
3. (AS1) close grip lat pulldown: 6/120, 6/120
4. (AS1) DB shoulder press: 8/35, 8/35
5. lower-body Russian twist: 10/BW, 10/BW

Run – 22 miles Had a marvelous birthday run! Was pretty cool starting out.

Triathlon Training, day 89

Today was supposed to be a rest day, but I was feeling extremely guilty about certain dietary excesses, so I thought I would get in a light workout today. The Lifetime Fitness in Atascocita opened at 15:00 today, and I got there right after that. Did 30 minutes on an Elliptical machine followed by about 55 minutes of upper-body strength training.

Swimming – Masters class We ended up having a morning swim session since LTF was closing at 15:00 today. Details

Duration: 01:05
Distance: 3100 m