| Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Weekly
Total |
- 26
- Type: Tempo Run
- Loc: Southlake - Johnson (7:43AM)
- Dist: 8 mi (2 mi w/u + 6@pace)
- Avg/Max Pace: 9:07/7:27/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 136/163 bpm
- Weather: 43F, 82%-85% humidity, Wind: N 6 mph
- Shoes/Gear: Saucony Cortana, ls tech shirt, shorts, h/h water bottle.
- Route Info
- Notes: Ran well, but as soon as I stopped right knee felt unhinged. Hurt to straighten.
|
- 27
- Type: Lap Swim
- Loc: Keller (5:14 AM)
- Dist: 1600m (70 laps)
- Time: 56:32
- Workout Info
- Notes: Moving very slow today - knee still hurt - but able to do all 70 laps without stopping. Sinus drainage near end.
- Dr. Appt 9:15 AM - st. est./prog.
- - stp prl.
|
- 28
- Type: Tempo Run
- Loc: Grapevine (8:09 AM)
- Dist: 8 mi easy (knee pain)
- Avg/Max Pace: N/A
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 128/161 bpm
- Weather: Cool
- Shoes/Gear: Brooks Pureflow, lss, capris
- Route Info
- Notes: right knee pain still pretty bad - proably should not have run.
|
- 29
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (9:20 AM)
- Dist: 20.1 mi
- Avg/Max Pace: 13.9/30.3 mph
- Avg/Max Cadence: 69/122 rpm
- Avg/Max HR: 106/142 bpm
- Weather: Cool?
- Gear:?
- Route Info
- Notes: Hobo vet appt. 8 AM, Ride 9:30-11 AM (low energy), R's surgery 2 PM - spent rest of day at hosp. Rash on arms. Stp Est.
|
30
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (9 AM)
- Dist: 24.8 mi
- Avg/Max Pace: 14.9/30.1 mph
- Avg/Max Cadence: 72/122 rpm
- Avg/Max HR: 112/154 bpm
- Weather: 61-65F, 41%-32% humidity, Wind: N 8-10 mph
- Gear: white lss under pink ss jersey, capris, short gloves
- Route Info
- Notes: Higher energy. MMG at 2:30 PM. Results next week.
|
31
Molly Groom
Rest Day |
- 1
- Type: Long Run
- Loc: SL, Keller, Colleyville, NRH (6:30 AM)
- Dist: 16 mi
- Avg/Max Pace: 9:33/7:53/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 136/153 bpm
- Weather: 41-46F, Wind: NNW 8-10 mph, pre-dawn to sunny, 65-56% humidity
- Shoes/Gear: Saucony Kinv2, lsys, Brooks NL shorts, h/h bottle w/ 2 sc. Perpet.Route Info
- Notes: Nice to run a new route - some construction and high traffic crossings. Felt good. Right knee better (esp. uphill)
Strt. est.
Strength/Stretch: 1 hour
. |
32r
1ls
44.9c |
- 2
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (10 AM)
- Dist: 24.8 mi
- Avg/Max Pace: 13.7/28.7 mph
- Avg/Max Cadence: 63/104 rpm
- Avg/Max HR: 105/142 bpm
- Weather:45-49F, 39%-27% humidity, Wind: N 9-13 mph
- Gear: blk jsy, red jsy, ylw jacket, long tights, ear warmers, long gloves, foot/hand warmers
- Route Info
- Notes: Muscles sore/tired after yesterday's long run. Took bike to RBM for tuneup afterwards.
|
- 3
- Type: Easy Run
- Loc: Southlake - Johnson (5:15AM)
- Dist: 8 mi
- Avg/Max Pace: 10/7:52//mi
- Avg/Max Cadence: ?
- Avg/Max HR:132/159 bpm
- Weather: Cold
- Shoes/Gear: Saucony Kinv2, ls tech shirt, jacket, long tights, no water bottle
- Route Info
- Notes: Back to work after holidays. Tired and didn't bring enough light for path W. of Rufe Snow.
|
- 4
- No workout
Note: Dr's office called; Mass or calcification on mammogram.
Have to go back Monday for detailed views.
|
- 5
- Type: Tempo Run
- Loc: Grapevine (6:30 AM)
- Dist: 8 mi (2 easy + 6 tempo - 9:01/mi)
- Avg/Max Pace: 9:01/7:17/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 140/160 bpm
- Weather: 33F, pre-dawn to sunny
- Shoes/Gear: Saucony Mirage, capris, purple ls tech shirt, gloves, no water, lighted running cap, thumb flashlight/red blinkers on SPIBelt
- Route Info
- Notes: Fantastic run - went slow initially to warm up/ almost too dark.
|
- 6
- Type: Lap Swim
- Loc: Keller (4:20 AM)
- Dist: 1600m (70 laps)
- Time: 50:50
- Workout Info
- Notes: Forgot to turn off GPS. Swimmer harder than usual. Became super nauseated around lap 46. Pushed through it but kept feeling like throwing up. Left pectoral muscle really hurting for 3 days afterwards.
Dr's office called: Blood test results: Vit D low (31), prog low, estradiol (slightly high), FSH?
Worked until 9:30 PM getting LR walk site done.
|
7
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (9 AM)
- Dist: 20 mi
- Avg/Max Pace: 14.8/28.6 mph
- Avg/Max Cadence: 70/154 rpm
- Avg/Max HR: 117/146 bpm
- Weather:47-50F, 54%-59% humidity, Wind: N 10-12 mphh
- Gear:Capris, white lss under pink long sleeve jersey, ear warmers, foot warmers, hand warmers, lightweight long sleeve gloves
- Route Info
- Notes:
Molly vet appt, hair appt. High energy bike ride.
Worked couple of hours on JB walk site. |
- 8
- Type: Long Run
- Loc: SL, Keller, Colleyville, NRH (6:30 AM)
- Dist: 18 mi (2 easy + 16@LRP)
- Avg/Max Pace: 9:36/7:57/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 138/156 bpm
- Weather: 38-45F, 81%-89% humidity, Wind: N 0-3 mph, pre-dawn to foggy overcast
- Shoes/Gear: Saucony Mirage, Handheld bottle w/ Perpetuem, shorts, long sleeve pink shirt, visor, running belt with lightsRoute Info
- Notes: Okay run, sciatica acted up miles 14-18, rt ITB initially acted up on cambered road. Went away when I got off camber. Tired today. More traffic than usual.
|
34r
44.8c
1ls
1ss |
9
No workout
(MMG/ultrasound detail views) |
- 10
- Type: Easy Run
- Loc: Keller - Bear Creek
- Dist: 8 mi (5:18 AM)
- Avg/Max Pace: N/A
- Avg/Max Cadence: ?
- Avg/Max HR:137/157 bpm
- Weather: ?
- Shoes/Gear: Saucony Mirage
- Route Info
- Notes: Tired
|
11
Houston Work Trip |
- 12
- Type: Easy Run
- Loc: Downtown Houston and Rice University
- Dist: 9.31 mi (6:23 AM)
- Avg/Max Pace: N/A
- Avg/Max Cadence: ?
- Avg/Max HR:?
- Weather:Cold
- Shoes/Gear: Saucony Mirage
- Route Info
- Notes: Lots of stop lights/traffic. Continual starting/stopping. Severe Rt. ITB pain after mile 6.
G took vacation day - tech. fixed TDF trainer.
|
13
R in hospital - chest pain/heart attack.
PTO Day. Exhausted - slept in. |
- 14
- Type: Long Run
- Loc: Grapevine (7:10 AM)
- Dist: 12.65 miles
- Avg/Max Pace: 9:36/7:57/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 140/164 bpm
- Weather: Cold to cool
- Shoes/Gear: Saucony Kinvara 2Route Info
- Notes: Severe ITB pain rt knee - stopped me short after mile 8. Limping run the rest of the way.
|
15
Notes: Visited R in hospital. |
30r |
- 16 (MLK Day - off work)
Type: Lap Swim- Loc: Keller (4:30 AM)
- Dist: 1650m (72 laps)
- Time: 51:23 (2:50/100yds)
- Workout Info
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (8:10 AM)
- Dist: 27.3 mi
- Avg/Max Pace: 14.2/32.5 mph
- Avg/Max Cadence: 68/133 rpm
- Avg/Max HR: 112/144 bpm
- Weather: 61-65F, 83%-73% humidity, Wind: SSW 12-15 mph, Gusts to 24 mph
- Gear:Capris, long sleeve pink jersey, lightweight long sleeve gloves
- Route Info
- Notes: Strong South wind really slowed my pace on return part of route which was almost directly into the wind.
|
- 17
- Type: Easy Slow Run
- Loc: Keller - Bear Creek
- Dist: 8 mi (5:23 AM)
- Avg/Max Pace: 10:35/8:19 /mi
- Avg/Max Cadence: ?
- Avg/Max HR:122/172 bpm
- Weather: ?
- Shoes/Gear: Vibram Five Fingers
- Route Info
- Notes:
Very dark - didn't bring enough light. Sidewalks wet from sprinklers, drainage, fog. Warm: 61F but temps dropped 10 degrees at end of run. Wore Vibram Five Finger shoes - trying to get rid of ITB problem.
|
18
No workout (allergies and c/st last several days - felt awful). |
- 19
- Type: Tempo Run
- Loc: Grapevine (6:37 AM)
- Dist: 8 mi (2 easy + 6 tempo - 9:12/mi)
- Avg/Max Pace: 9:12/7:30/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 141/163 bpm
- Weather: 41F (wind chill 36-37F), Wind: S 8 mph, 82%-85% humidity. Pre-sunrise to dawn run. Very pretty!
- Shoes/Gear:Brooks PureFlow shoes, long sleeve yellow shirt, shorts, running cap with lights.
- Route Info
- Notes: Fantastic run - went slow initially to warm up/ almost too dark. Started tiring at end.
|
- 20
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 3, 7.5% incline, 18.06 mi
- Dist: 18.06 mi
- Avg/Max Pace: 16/38.9 mph
- Avg Cadence:
80 rpm
- Avg Watts:
118 watts
- Avg/Max HR: 101/114 bpm
- Weather: N/A
- Gear: cycling shorts, short sleeve jersey, water
- Notes: So glad the replacement part finally arrived for my trainer.
-
Type: Strength/Stretch
- Loc: Home
- Time: 30 min
- Specifics: Core (front and side planks), hamstring bench lifts (20/leg), ITB stretches, glutes/hamstring (weight machine pushback, 20/leg), resistance band (inner/outer hip adductors - 20/leg)
|
- 21
- Type: Long Run
- Loc: SL, Keller, Colleyville, Grapevine, Euless (6 AM)
- Dist: 18 mi
- Avg/Max Pace: 9:29/7:56/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 143/163 bpm
- Weather: 39-37F, 70%-67%,Wind: NNW 12-13 mph, Wind Chill: 32-29F
- Shoes/Gear: Capris, long sleeve green shirt, Brooks PureFlow shoes, running cap with lights, ear cover headband, handheld bottle with 2 scoops of Perpetuem
- Route Info
- Notes: Nice to run a new route - some construction and high traffic crossings. Felt good. Right knee really hurt on downhills. Worse after mile 8. But better than last week. Probably need to stay away from anti-pronation shoes. Those always give me ITB issues, even if they're for mild pronation.
|
22
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (8:10 AM)
- Dist: 27.3 mi
- Avg/Max Pace: 13.9/33 mph
- Avg/Max Cadence: 64/119 rpm
- Avg/Max HR: 104/138 bpm
- Weather:: 52-57F, 97%-87% humidity, overcast, Wind: S 13-16 mph, Gusts to 29 mph
- Gear: ls white jersey underneath ls pink jersey, capris, ear covers, toe warmers, lw long gloves, 1 bottle of organic green tea, 1 chocolate agave before ride.
- Route Info
- Notes:
Strong South wind made last 1/2 difficult. |
34r
1ls
54.6c
18ic
|
23
No workout |
- 24
- Type: Knee Pain Run
- Loc: Southlake - Johnson
- Dist: 6 mi (4:30 AM)
- Avg/Max Pace: ?
- Avg/Max Cadence: ?
- Avg/Max HR:?
- Weather: ?
- Shoes/Gear: Saucony Hattori
- Route Info
- Notes: Severe right knee pain. Limped home!
|
- 25
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 4, 9.5% incline,
- Dist: 10 mi
- Avg/Max Pace: 16/38.9 mph
- Avg Cadence:
80 rpm
- Avg Watts:
118 watts
- Avg/Max HR: 101/114 bpm
- Weather: N/A
-
- Notes: Cycled before Dr.'s Appt for knee - xrays, exam, schedule MRI.
|
26
Rt. Knee MRI
7:30 AM |
- 27
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 4, 9.5% incline,
- Dist: 16 mi
- Avg/Max Pace: 15.8/37.3 mph
- Avg Cadence:
?
- Avg Watts:
114 watts
- Avg/Max HR: ?/?
- Weather: N/A
-
- Notes: Knee hurt
|
- 28
- Type: Attempted Run
- Loc: Soutnlake - Johnson
- Dist: 3 mi (6:45 AM)
- Avg/Max Pace: N/A
- Avg/Max Cadence: ?
- Avg/Max HR:115/1372 bpm
- Weather: ?
- Shoes/Gear: Brooks PureFlow
- Route Info
- Notes: Severe knee pain - shouldn't have tried to run
-
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 4, 9.5% incline,
- Dist: 21.9 mi
- Avg/Max Pace: 14.3/24.8 mph
- Avg/Max HR:
97/123 bpm
- Avg Watts:
96 watts
-
- Weather: N/A
-
- Notes: Knee hurt
-
|
29
No workout |
9r
48ic |
- 30
- Type: Lap Swim
- Loc: Keller (4:30 AM)
- Dist: 1775yds (72 laps)
- Time: 44:50
(2:32/100yds)
- Workout Info
|
- 31
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 5, 13.5% incline,
- Dist: 17 mi
- Avg/Max Pace: 15.3/38.2 mph
- Avg Cadence:
? rpm
- Avg Watts:
? watts
- Avg/Max HR: 83/126 bpm
- Weather: N/A
-
- Notes: Cycled
|
- 1
- Type: Lap Swim
- Loc: Keller (4:30 AM)
- Dist: 1775yds (72 laps)
- Time: 47:31
(2:41/100yds)
- Workout Info
- Notes: Goggle adjustment issues
|
2
Dr. Appt (Dr L)
Hair Appt
errands
(Vac, Day) |
- 3
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer)
- Route: Tour de France, Stage 5, 13.5% incline,
- Dist: 17.2 mi
- Avg/Max Pace: 13.7/39.6 mph
- Avg Cadence:
80 rpm
- Avg Watts:
94watts
- Avg/Max HR: 91/126 bpm
- Weather: N/A
-
- Notes: Vac. Day
Dr. Appt (knee), Dentist Appt (root canal). Attempted run (severe rt. knee pain)
|
- 4
- Type: Attempted Run (severe knee pain)
- Loc: Keller, TX
- Dist: 6 mi (7 AM)
- Avg/Max Pace: 10:31/7:13/mi
- Avg/Max Cadence: ?
- Avg/Max HR:124/153 bpm
- Weather: ?
- Shoes/Gear: NIke Free
- Route Info
- Notes: Severe knee pain - shouldn't have tried to run - kept stopping
-
- Type: Indoor Cycling
- Loc: Home (Proform TDF Trainer, 6:30 PM)
- Route: Tour de France, Stage 6, 10.5% incline,
- Dist: 19.5 mi
- Avg/Max Pace: 14/28.4 mph
- Avg/Max HR:
87/111 bpm
- Avg Watts:
105 watts
-
- Weather: N/A
-
- Notes: Knee hurt
-
|
5
|
2ls
53.7ic
6r
|
