Training Journal for David Boyer

I had a good ten, first time I have run greater than 10 since my Half-Iron Tri in November. I think I under estimated my current fitness level. My legs were tight from this weeks workouts so I went out quite conservative thinking I would run 8:15 miles or so. After the first 3 miles I was starting to loosen up a little, might have something to do with running downhill and with the wind and the pace quickened slightly. Once I hit the turn around I knew it would be much harder going back since it was uphill or into the wind for much of the return trip. But I wanted to run a negative split at this point cause I was feeling pretty good. My 9 I thought I would see what I really had left and then finish off with a mile cool down. Here are my times: 8:12, 8:12, 7:56, 7:53, 8:06, (40:20 thru 5 miles), 7:44, 7:40, 7:38, 6:48, 7:43 (37:39 last 5 miles).

It felt good to run like that again.

Workout:

• Type: Run
• Date: 03/12/2010
• Time: 06:30:00
• Total Time: 1:17:58.00
• Average Heart rate: 160
• Max Heart rate: 188
• Calories: 1370
• Distance: 10 miles
• Average Pace: 7:47.53/mile

I did just over an hour on the bike this morning before I headed out for this run.  So my legs were warmed up and ready to go.  I did the first mile kinda hard in 7:06 and then a recovery mile at an 8 m/m pace and then another hard mile in 6:45 and then finished it up with 3/4 mile at 8:00 pace with the final 1/4 much slower.

Workout:

• Type: Run
• Date: 03/11/2010
• Time: 07:40:00
• Total Time: 00:29:59.12
• Average Heart rate: 171
• Max Heart rate: 186
• Calories: 569
• Distance: 4 miles
• Average Pace: 7:30/mile

I did the 15 min warm-up followed by the race and 6 min cool-down.  I was riding on my rollers and I set the resistance to level 2.  Last time I did the DVD I had the resistance at level 1 and did 21 mile in an hour.  Today I was able to cover 24 miles in just over an hour.  Once I finished I changed and headed out for a run.

Workout:

• Type: Cycle
• Date: 03/11/2010
• Time: 06:20:00
• Total Time: 1:04:07.00
• Average Heart rate: 159
• Max Heart rate: 185
• Calories: 1443
• Distance: 24 miles
• Average Speed: 22.46 mph
• Average Cadence: 92
• Max Cadence: 117

I am not a happy camper.  I was due some immunizations.  You have to love the Army, they definately stay on top of your immuinization requirements.  Anyhow, they gave me a small pox shot.  Afterward they told me I could not go swimming for the next 30 days.  I was not happy.  I thought they were kidding at first.  Uh nope, it is a live virus therefore if I were to get in the water I could infect someone else with the virus. 

There went a third of my training.  Good thing I don’t have a triathlons scheduled within the next 30 days.

Headed out with a co-worker.  I knew it was going to be slower than usual.  But it was a good run, it was nice to have someone to run with for once.  Sometime it gets tough to run day after day by yourself.  Especially on those days you don’t feel like running.

It started to rain about 1.5 miles into the run and then it just got heavier until we finished.

Workout:

• Type: Run
• Date: 03/10/2010
• Time: 06:57:00
• Total Time: 1:03:24.00
• Average Heart rate: 138
• Max Heart rate: 168
• Calories: 981
• Distance: 7.09 miles
• Average Pace: 8:56.51/mile

4 x .75 mile hill repeats - 17 Mile ride to hill.

Workout:

• Type: Cycle
• Date: 03/09/2010
• Time: 06:18:00
• Total Time: 2:19:16.00
• Average Heart rate: 143
• Max Heart rate: 177
• Calories: 2350
• Distance: 41.16 miles
• Average Speed: 17.73 mph
• Average Cadence: 74
• Max Cadence: 114

1600 meters

300 w/u ; 200 w/PB; 50 kick; 50 free

500 free (New PR 8:24) & 5 x 100 @ 1:55 (New PR 1:34) - 100 recovery between set

200 C/D kick with fins

Workout:

• Type: Swim
• Date: 03/08/2010
• Time: 13:10:58
• Total Time: 00:33:03.82
• Calories: 511
• Distance: 1,600 m
• Average Pace: 0:00.08/100m

Ride to/from Pool for swim.

Workout:

• Type: Cycle
• Date: 03/08/2010
• Time: 11:35:00
• Total Time: 00:12:00.00
• Calories: 67
• Distance: 2 miles
• Average Speed: 10 mph

Workout:

• Type: Run
• Date: 03/08/2010
• Time: 06:50:00
• Total Time: 1:03:33.00
• Average Heart rate: 156
• Max Heart rate: 185
• Calories: 1117
• Distance: 8 miles
• Average Pace: 7:56.82/mile

Hello my friends and loved ones!

I hope you all doing well.  My wife, Melissa and I are participating in the Relay for Life event here in Phenix City, Al.  Our goal is to reach at least a $250 to go towards the Relay for Life American Cancer Society.  That is how you can help.  If you could donate a simple $10 we could make our goal and more.  Just think $10 is a fast food meal and a cup of coffee.  

On May 7th we will be involved in a Relay for Life walk from 7:00 p.m.  until 6:30 a.m. the next morning.  We are excited to be with those in support of this program. 

Please think about donating and you can donate Online.    Feel free to pass link along to other friends and family.

We all have been affected somehow with cancer whether personally or a loved one.  Show your support today!

God bless and love you!David & Melissa Boyer