Since July Starts tomorrow, I decided to check my totals for the past month. It's fun seeing month by month comparisons for growth.
June's Totals
Swim: 4500 yd - 3h 12m
Bike: 171.44 m. - 12h 49m
Run: 32.15 mi - 5h 18m
Total Training Time: 21h 19m
In June, I swam twice May's total; biked more than 60 more miles; and ran more than twice June's distance. Gotta say I'm a tad impressed with myself.
Monday, June 30, 2008
Tri Swim & Bike Trials with Some Race Goals
Testing out myself this week to see how race ready I'll be by next Saturday. I want to push hard this week and get confident for the triathlon, and then go easy next week and put plenty of rest in my schedule.
Today, I started with a trial bike ride. I rode about 17 miles total. I figure I rode the 15.56 miles that I will race in about 55 minutes. I rode on a trainer so I'm not exactly sure, but it seems about right. I average around 16 - 17 mph, which is exactly what I averaged at the beach.
After the bike, I swam about 1,000m at the pool. The race is only 700m, but I know the pool is easier than open water, so I'm training over that distance in the pool. My stroke is only serviceable, and I have a lot more work to do on form, but I got the job done. I lost track of laps, so I may have only swum 950m, but that's ok by me. I made the swim in about 22 minutes. I could feel the stroke fallinig apart at the end.
I was getting worn out by the end of today's workout. So, the triathlon will be a big test next week. With only 11 days to go, I will likely not see much improvement in conditioning. This will be the body I race with. My overall goal is to finish, but I know myself and I need some times to shoot for. I'd like to do the whole thing in under 2 hours. I hope to do the swim under 25 minutes, the bike under an hour, and the run under 30 minutes. But, I'd like to just finish with a smile.
Stats:
Bike
Time: 55:29
Distance 16 mi.
Avg Speed: 17 mph
Avg HR: 135 bpm
Max HR: 148 bpm
Cals.: 644
Swim
Time: 22:25
Distance 950-1000m
Avg Speed: 2:32 min/100 yard
Avg HR: 140 bpm
Max HR: 150 bpm
Cals.: 277
Total Cals.: 921
Next Goal: Tri the Pee Dee under 2 hours
Current Status: :)
Upcoming: Drills for Swim Form & Running Speed Work
Today, I started with a trial bike ride. I rode about 17 miles total. I figure I rode the 15.56 miles that I will race in about 55 minutes. I rode on a trainer so I'm not exactly sure, but it seems about right. I average around 16 - 17 mph, which is exactly what I averaged at the beach.
After the bike, I swam about 1,000m at the pool. The race is only 700m, but I know the pool is easier than open water, so I'm training over that distance in the pool. My stroke is only serviceable, and I have a lot more work to do on form, but I got the job done. I lost track of laps, so I may have only swum 950m, but that's ok by me. I made the swim in about 22 minutes. I could feel the stroke fallinig apart at the end.
I was getting worn out by the end of today's workout. So, the triathlon will be a big test next week. With only 11 days to go, I will likely not see much improvement in conditioning. This will be the body I race with. My overall goal is to finish, but I know myself and I need some times to shoot for. I'd like to do the whole thing in under 2 hours. I hope to do the swim under 25 minutes, the bike under an hour, and the run under 30 minutes. But, I'd like to just finish with a smile.
Stats:
Bike
Time: 55:29
Distance 16 mi.
Avg Speed: 17 mph
Avg HR: 135 bpm
Max HR: 148 bpm
Cals.: 644
Swim
Time: 22:25
Distance 950-1000m
Avg Speed: 2:32 min/100 yard
Avg HR: 140 bpm
Max HR: 150 bpm
Cals.: 277
Total Cals.: 921
Next Goal: Tri the Pee Dee under 2 hours
Current Status: :)
Upcoming: Drills for Swim Form & Running Speed Work
Sunday, June 29, 2008
Going for Speed
After running at the beach for the last week and feeling slow in the wind, I wanted to test out my pace on the home course tonight. I felt like I have been getting faster using the interval training, but then at the beach I felt very slow.
Tonight, I was going to run three time around the lake at a good 150+ bpm. I wanted to try and really give my legs a push, and see how they responded.
The run felt good. My legs felt strong. My breathing felt good, even over the hills, and I ran pain free. All great signs! I did not feel overly hot, either. I made the first lake lap at 12 minutes. The second lap at 23 minutes, and I stopped the third lap a hair shy at 33 minutes to get a coold down walk in so I would not have to double back going home. So, I ended up not getting a full three laps.
I figure I ran 3.5 miles at a 9 1/2 minute pace. Not faster than I ran my last 5k. So, I have not gotten faster after all. I do feel better conditioned. I know I can run longer distances. I'm just not faster.
I sprinted the last several hundred yards, and got cookin' just to give a finishing kick. I need more sprint work I feel. I will look into fitting this in after the tri on July 12. On the upside, I had a higher HR for the workout, and I'm pushing the higher limits of my training zone.
Stats:
Distance: 3.5 miles
Pace 9 1/2 minute/ miles
Time: 33:00
Zone Time: 21:14
Avg HR: 155 BPM
Max BPM: 170 BPM
Cals.: 510
Next Goal: Tri the Pee Dee in 12 Days
Current Status: Still Nervous
Upcoming: Pee Dee test swim and bike
Max HR: 170
Tonight, I was going to run three time around the lake at a good 150+ bpm. I wanted to try and really give my legs a push, and see how they responded.
The run felt good. My legs felt strong. My breathing felt good, even over the hills, and I ran pain free. All great signs! I did not feel overly hot, either. I made the first lake lap at 12 minutes. The second lap at 23 minutes, and I stopped the third lap a hair shy at 33 minutes to get a coold down walk in so I would not have to double back going home. So, I ended up not getting a full three laps.
I figure I ran 3.5 miles at a 9 1/2 minute pace. Not faster than I ran my last 5k. So, I have not gotten faster after all. I do feel better conditioned. I know I can run longer distances. I'm just not faster.
I sprinted the last several hundred yards, and got cookin' just to give a finishing kick. I need more sprint work I feel. I will look into fitting this in after the tri on July 12. On the upside, I had a higher HR for the workout, and I'm pushing the higher limits of my training zone.
Stats:
Distance: 3.5 miles
Pace 9 1/2 minute/ miles
Time: 33:00
Zone Time: 21:14
Avg HR: 155 BPM
Max BPM: 170 BPM
Cals.: 510
Next Goal: Tri the Pee Dee in 12 Days
Current Status: Still Nervous
Upcoming: Pee Dee test swim and bike
Max HR: 170
Tri Bike Trial Run
On Saturday morning at Surfside, I decided to take a morning bike run to try out the distance of the Pee Dee Triathlon. I was searching to see how much speed I can hold over 15.56 miles. The course is advertised as dead flat, and being at a flat beach, I had the perfect area to try out my pace for the race.
I set out heading to the far end of Garden City Beach on Ocean Drive from 10 Ave S. in Surfside. Immediately, I noticed I was heading into a full breeze easily about 10 to 15 mph. I could feel the pressure constantly, and even more on gusts around big building fronting the ocean. I could hold about 14-15 mph into the wind without killing my quads. I wanted to set a labored but not exhausting pace, so I could get some information that may be helpful for a triathlon.
Reaching the edge of Garden City and turning around I felt the advantage of the wind. I shout up to 19-20 mph with at the same effort as before. I'm not sure how much aid I was getting, but I believe it was a fair amout. I saw a Harrell's Smurf jersey on a mountain bike that waved going the other direction. I did not recognize the face. Anyone know who it was??
I pedalled down to the far edge of surfside holding the same 19-20 mph the whole way, and turned around again into the wind. As I reach the 12 mile mark and had to labor in the wind, I began to strain fairly heavy to hold my pace up. I having not been training at 15 mile rides, and I could feel my body giving out at the longer ride.
I reach the Garden City Peir as my bike computer showed 15.56 miles. Weird huh! Exactly 15.56 miles. right at the Peir. I was tempted to get off the bike and play some games, but had no money stashed in my riding bib. I rode home at an easy pace.
Stats:
Distance: 15.56 miles
Ride Time: 57:55
Avg Speed: 16.13 mph
Max Speed: 22.93
Avg HR: 146
Max HR: 156
Cals.: 697
Next Goal: Tri the Pee Dee in 13 Days!
Current Status: Tight Quads
Upcoming: A good hard 30 minute run
I set out heading to the far end of Garden City Beach on Ocean Drive from 10 Ave S. in Surfside. Immediately, I noticed I was heading into a full breeze easily about 10 to 15 mph. I could feel the pressure constantly, and even more on gusts around big building fronting the ocean. I could hold about 14-15 mph into the wind without killing my quads. I wanted to set a labored but not exhausting pace, so I could get some information that may be helpful for a triathlon.
Reaching the edge of Garden City and turning around I felt the advantage of the wind. I shout up to 19-20 mph with at the same effort as before. I'm not sure how much aid I was getting, but I believe it was a fair amout. I saw a Harrell's Smurf jersey on a mountain bike that waved going the other direction. I did not recognize the face. Anyone know who it was??
I pedalled down to the far edge of surfside holding the same 19-20 mph the whole way, and turned around again into the wind. As I reach the 12 mile mark and had to labor in the wind, I began to strain fairly heavy to hold my pace up. I having not been training at 15 mile rides, and I could feel my body giving out at the longer ride.
I reach the Garden City Peir as my bike computer showed 15.56 miles. Weird huh! Exactly 15.56 miles. right at the Peir. I was tempted to get off the bike and play some games, but had no money stashed in my riding bib. I rode home at an easy pace.
Stats:
Distance: 15.56 miles
Ride Time: 57:55
Avg Speed: 16.13 mph
Max Speed: 22.93
Avg HR: 146
Max HR: 156
Cals.: 697
Next Goal: Tri the Pee Dee in 13 Days!
Current Status: Tight Quads
Upcoming: A good hard 30 minute run
Thursday, June 26, 2008
Bike Trail at Huntington Beach State Park
Rode the bike trail around Huntington Beach State Park today with ALL of Amy's family. We road the paved trail that leads from Murrell's Inlet to near Pawley's Island. We did not bike the whole thing, but did manage about 7 miles together. It was nice. Especially on the paved sections that ran curvy through the maritime forest. Not to hot, until we got out of the cover of the forest, then BAM! Heat!
Not a very aggressive ride considering the folks that came along, but hey, I was riding a bike. We were a funny site all seven of us on our bikes. We took a wide variety of bikes from my twelve speed to a hybrid bike to a couple of mountain bikes, and Amy's Mom's cruiser bike. The boys held on in their trailer. We saw lots of gators on the causeway of the park. Kinda a strane being only a few feet from something that usually sits behind a cage.
After the ride we ate lunch, and walked around Atalaya. Lunch was nice under the shade of hemlock tree and we listened to the sounds of the surf and ocean birds gathered nearby. I have a funny picture of all of us on our bikes near the dunes that I will upload later.
Next Goal: Tri the Pee Dee
Current Status: Cooling Off from a hot day in the sun
Upcoming: Morning Ride around Surfside and Garden City
Not a very aggressive ride considering the folks that came along, but hey, I was riding a bike. We were a funny site all seven of us on our bikes. We took a wide variety of bikes from my twelve speed to a hybrid bike to a couple of mountain bikes, and Amy's Mom's cruiser bike. The boys held on in their trailer. We saw lots of gators on the causeway of the park. Kinda a strane being only a few feet from something that usually sits behind a cage.
After the ride we ate lunch, and walked around Atalaya. Lunch was nice under the shade of hemlock tree and we listened to the sounds of the surf and ocean birds gathered nearby. I have a funny picture of all of us on our bikes near the dunes that I will upload later.
Next Goal: Tri the Pee Dee
Current Status: Cooling Off from a hot day in the sun
Upcoming: Morning Ride around Surfside and Garden City
Wednesday, June 25, 2008
Beach Run
Ran about 3.4 miles this morning according to MapMyRun.com. I ran slow to start, but picked up the pace on the way back. I started out running with Amy, and her sister, Becky but they bailed out earlier than I was planning. It was hot and sticky, and I was drenched by the end.
Body feels good. No shin issues at all!
Stats:
Distance: 3.4 Miles
Time: 33 minutes
Pace: 10 minute miles
Avg HR: 151
Max HR: 167
Cals: 450
Next Goal: Tri the Pee Dee
Current Status: :)
Upcoming: Bike the OD
Body feels good. No shin issues at all!
Stats:
Distance: 3.4 Miles
Time: 33 minutes
Pace: 10 minute miles
Avg HR: 151
Max HR: 167
Cals: 450
Next Goal: Tri the Pee Dee
Current Status: :)
Upcoming: Bike the OD
Tuesday, June 24, 2008
Fitting It All In
Getting to the beach today to be with my family was my first priority, so I knew I would have trouble getting on the bike today for some work. I ended up taking the boys around surfside and Garden City Beach on the trailer for a workout.
I feel like I rode about 10 miles total. I have no idea of anything else, but pulling the boys against a beach breeze is not easy! Man, I felt like I had a kite behind me for about half the ride. I rode at just below pain level, and did a few minutes as hard as I could to work the muscles a good bit.
I am very saddle sore after the ride last night and today. I rode in regular shorts, and I think that made the difference today. My behind hurts bad! Also, after yesterdays's swim, bike and weights, I feel awfully sore all over. After riding tonight, I felt pretty wasted.
Next Goal: Tri the Pee Dee
Current Status: Saddle Sore
Upcoming: Long Run?
Update: Crap I just checked the mileage online for the ride, and it was only 7 miles. Shuck, I thought it was further.
Monday, June 23, 2008
Getting Race Ready
Now that I have to et ready for my first triathlon, my workouts seem to have more importance!. I hit the hits weights and went through each major muscle group three times. I take it easy on the shoulders now since swimming hits them hard. I have put legs in the workout again. I hope to develop more power this way
It was getting late, and the Y closes at 10, so I had to force a quick spin in the trainer. I made up 27 minutes and 30 seconds before the lights got cut off. I rode exactly 8 miles. I averaged about 18 mph I think. I want to push this the next few weeks. I have a 25k (about 15 miles) bike in the race to do. I want to be able to make a good time in the bike. I hope to do it under 45 minutes. But, this being my first race I'll be happy with anything!
Overall, my body feels good. No nagging injuries other than the pesky left shin, but it's been worse. My knees feel strong and I want to get them in top shape! My shoulders feel good. The right shoulder seems a tad tight, but that's to be expected from the swim today. I want to push my HR up the next couple weeks. My max seems a bit low, and I wonder if I'm just not pushing hard enough in the workouts. I seem to top out at 170. I'd like to make it to 180.
Next Goal: Tri the Pee Dee Sprint Triathlon
Current Status: Excited, nervous about my first triathlon
Upcoming: Beach Bike
It was getting late, and the Y closes at 10, so I had to force a quick spin in the trainer. I made up 27 minutes and 30 seconds before the lights got cut off. I rode exactly 8 miles. I averaged about 18 mph I think. I want to push this the next few weeks. I have a 25k (about 15 miles) bike in the race to do. I want to be able to make a good time in the bike. I hope to do it under 45 minutes. But, this being my first race I'll be happy with anything!
Overall, my body feels good. No nagging injuries other than the pesky left shin, but it's been worse. My knees feel strong and I want to get them in top shape! My shoulders feel good. The right shoulder seems a tad tight, but that's to be expected from the swim today. I want to push my HR up the next couple weeks. My max seems a bit low, and I wonder if I'm just not pushing hard enough in the workouts. I seem to top out at 170. I'd like to make it to 180.
Next Goal: Tri the Pee Dee Sprint Triathlon
Current Status: Excited, nervous about my first triathlon
Upcoming: Beach Bike
500m Swim! & The Next BIG Goal!
Back in Columbia, while the family enjoys Surfside, to finish my class. Went to Y, and swam. At first, I was just going to swim my usual laps, but after swimming a warm-up and 200m with a buoy, I started my freestyle laps without support. I just kept going, and soon realized I was about 300m in. I went for more, and made it to 500m. I was so excited. It was a big moment, and I had no one to celebrate with.
Anyway, I can cross off another goal. It wasn't the best 500m swim ever, but I did it. Also, I know I can go further. I was not totally spent. My breathing is good to the left, and I am workingon the right side. I am getting more rotation in my stroke, too. I am not high in the water like I want yet, but it's much better than before. Plenty of more swim work to do, but it's time for a new goal.
I have decided to put up or shut up about the whole Tri thing. I just registered for the Tri the Pee Dee Triathlon on Saturday, July 12. Amy doesn't even know yet. I hope we don't have plans.
That gives me about 2 weeks of prep. So, I'm a tad nervous. The swim is 700m in a small lake. The bike is dead flat, and the overall event sounds ideal for a beginner. This is the time! I will be racing as a novice. I guess that's the right category.
I'd like to celebrate my decision, but with the family away at the beach, I will just go back to the Y tonight for more training.
Next Goal: Tri the Pee Dee Sprint Triathlon
Current Status: Ready to Celebrate
Upcoming: Weights and Cycle tonight
Anyway, I can cross off another goal. It wasn't the best 500m swim ever, but I did it. Also, I know I can go further. I was not totally spent. My breathing is good to the left, and I am workingon the right side. I am getting more rotation in my stroke, too. I am not high in the water like I want yet, but it's much better than before. Plenty of more swim work to do, but it's time for a new goal.
I have decided to put up or shut up about the whole Tri thing. I just registered for the Tri the Pee Dee Triathlon on Saturday, July 12. Amy doesn't even know yet. I hope we don't have plans.
That gives me about 2 weeks of prep. So, I'm a tad nervous. The swim is 700m in a small lake. The bike is dead flat, and the overall event sounds ideal for a beginner. This is the time! I will be racing as a novice. I guess that's the right category.
I'd like to celebrate my decision, but with the family away at the beach, I will just go back to the Y tonight for more training.
Next Goal: Tri the Pee Dee Sprint Triathlon
Current Status: Ready to Celebrate
Upcoming: Weights and Cycle tonight
Saturday, June 21, 2008
Beach Run
Amy and I ran together at the beach for 30 minutes. We started at an easy pace, but on the way back, we ran some 'pacers.' At least that's what I call them. Amy would run out ahead full sprint and slow down for the catch, then we'd switch. We did this a few times, and really picked up the pace on the way back. It was fun catching someone on the full kick. Nice change of pace from the typical run.
Nothing remarkable about the run. Amy really pushed it hard, and I was proud. My shin is sore again after 2 days of running, so I will hold off for a few days.
Stats:
Run Time: 29:23
Zone Time 27:22
Distance: ~ 3.25 miles
Pace: between 9 and 10 mile/minutes
Avg HR: 146 bpm
Next Goal: Swim 500m
Current Status: Ready for a Break
Upcoming: Rest Day; followed by Swim and weights
Max HR: 164 bpm
Cals. Burned: 388
Nothing remarkable about the run. Amy really pushed it hard, and I was proud. My shin is sore again after 2 days of running, so I will hold off for a few days.
Stats:
Run Time: 29:23
Zone Time 27:22
Distance: ~ 3.25 miles
Pace: between 9 and 10 mile/minutes
Avg HR: 146 bpm
Next Goal: Swim 500m
Current Status: Ready for a Break
Upcoming: Rest Day; followed by Swim and weights
Max HR: 164 bpm
Cals. Burned: 388
Swim Break Through
On Friday, before heading to Surfside for the weekend, I put in a quick swim, and had the best swim yet. I felt great, and worked through some of my breathing issues. I swam well over 800m total and swam easily for 200m in 2 different stretches. I feel the stroke coming together. Learning to rotate more in the freestyle, and breath, while perpendicular in the water has been the missing key. I'm note perfect, but this is the big difference I've been waiting for. I felt comfortable, and easy for the first time since starting this Tri thing months ago. Stinks tis happens a day before the Tri the Midlands Race, which I wanted to compete in, but oh well. I expect to soon cross my next goal off the list soon.
Also, when I got to Surfside, I ran a tad. I ran for about 20 minutes at a hard pace. I ran as hard as I could go for 2 intervals, and easily ran around an 8 minute pace maybe even less. I was worn out, and did not do a 3rd inteval as I was thinking. Swimming really took a lot more out of me than I realized. My legs felt heavy.
No Stats to report.
Next Goal: Swim 500m (Soon to be acheived! I Hope.)
Current Status: 'Spitz' like
Upcoming: Moring Run at the Beach
Also, when I got to Surfside, I ran a tad. I ran for about 20 minutes at a hard pace. I ran as hard as I could go for 2 intervals, and easily ran around an 8 minute pace maybe even less. I was worn out, and did not do a 3rd inteval as I was thinking. Swimming really took a lot more out of me than I realized. My legs felt heavy.
No Stats to report.
Next Goal: Swim 500m (Soon to be acheived! I Hope.)
Current Status: 'Spitz' like
Upcoming: Moring Run at the Beach
Thursday, June 19, 2008
Spin; No Swim
Got in a spin class, but the pool was closed for a swim meet.
Spin class was just okay. I did not get my HR up as high as I wanted, but I felt the climbs in my legs. I am probably still feeling the workout from yesterday, so I was not too disappointed. The class was not as long as its been lately either.
On another note, I have been trying a new post workout drink that I found in a book about triathlons. I had one yesterday and today, and it tastes great. Time will tell on the value it adds, but I felt good all day considering the "Brick" I did.
Here's the recipe:
6 oz oj
2 oz milk
handful frozen strawberries
2 handfuls ice
2 tbl Egg Protien
1 pinch salt
Add 1 tbl sugar for workouts over an hour
Blend
Stats:
Spin Time: 48:55
Zone Time: 42:38
Avg HR: 135
Max HR: 155
Cals Burned: 567
Next Goal: Swim 500m
Current Status: Feeling Good
Upcoming: Swim and Fast Run
Spin class was just okay. I did not get my HR up as high as I wanted, but I felt the climbs in my legs. I am probably still feeling the workout from yesterday, so I was not too disappointed. The class was not as long as its been lately either.
On another note, I have been trying a new post workout drink that I found in a book about triathlons. I had one yesterday and today, and it tastes great. Time will tell on the value it adds, but I felt good all day considering the "Brick" I did.
Here's the recipe:
6 oz oj
2 oz milk
handful frozen strawberries
2 handfuls ice
2 tbl Egg Protien
1 pinch salt
Add 1 tbl sugar for workouts over an hour
Blend
Stats:
Spin Time: 48:55
Zone Time: 42:38
Avg HR: 135
Max HR: 155
Cals Burned: 567
Next Goal: Swim 500m
Current Status: Feeling Good
Upcoming: Swim and Fast Run
Wednesday, June 18, 2008
Doing a 'Brick' Session
After two days off to work on projects around the house, I really wanted to crush myself today. Add to that the perfect weather. I was in for a great workout. I put together a ride and a run at Sesqui Park today. As soon as I got home from my class, I headed out.
This was my first mountain bike ride in over a week, and I felt it right off. The road rides and training rides just don't match what trail riding asks. Even an easy trail like Sesqui. Immediately, my HR was over 160, and I was gassed. I made it through 2 loops of the bike trail. The sand is so bad, there is no way to carve through turns. The sand is at least 6-8 inches deep in many areas. I had to slow down for every turn o the single track section. It killed my speed.
After the ride, I changed and off I went for a run. It's been years since I ran at Sesqui. I planned to run for about 40 minutes. I caught a great stride early, and felt like I could run forever. I pushed hard, and the uphill section at the end that usually kills me was not as bad as I remembered, so I pushed further and ran up the paved hill that leads up to the ranger station at the front of the park. A serious climb! Much worse thean Ol' Atascedero. It hurt bad. I cruised through the whole workout, but the last 6-8 minutes up the hill, pushed me past my comfort zone.
Overall, I was excited about the 2 hour Brick workout. I was excited by my conditioning. After the workout, I felt sure that I could have done the Tri the Midlands Triathalon this weekend, if only my swim technique was better.
Stats:
Overall Time: 1:58
Bike Time: 1:07
Run Time: 0:40
Transition Time: 11 minutes
Bike Miles: 10.7 miles
Run Miles: ~4 miles
Avg Bike Speed: 9.58 mph
Avg Run Speed: ~10 minute/miles
Total Cals Burned: ~1500
Avg HR: ~150 bpm
Max HR: 169 bpm
Next Goal: Swim 500m
Current Status: Waxed
Upcoming: Spin and Swim
This was my first mountain bike ride in over a week, and I felt it right off. The road rides and training rides just don't match what trail riding asks. Even an easy trail like Sesqui. Immediately, my HR was over 160, and I was gassed. I made it through 2 loops of the bike trail. The sand is so bad, there is no way to carve through turns. The sand is at least 6-8 inches deep in many areas. I had to slow down for every turn o the single track section. It killed my speed.
After the ride, I changed and off I went for a run. It's been years since I ran at Sesqui. I planned to run for about 40 minutes. I caught a great stride early, and felt like I could run forever. I pushed hard, and the uphill section at the end that usually kills me was not as bad as I remembered, so I pushed further and ran up the paved hill that leads up to the ranger station at the front of the park. A serious climb! Much worse thean Ol' Atascedero. It hurt bad. I cruised through the whole workout, but the last 6-8 minutes up the hill, pushed me past my comfort zone.
Overall, I was excited about the 2 hour Brick workout. I was excited by my conditioning. After the workout, I felt sure that I could have done the Tri the Midlands Triathalon this weekend, if only my swim technique was better.
Stats:
Overall Time: 1:58
Bike Time: 1:07
Run Time: 0:40
Transition Time: 11 minutes
Bike Miles: 10.7 miles
Run Miles: ~4 miles
Avg Bike Speed: 9.58 mph
Avg Run Speed: ~10 minute/miles
Total Cals Burned: ~1500
Avg HR: ~150 bpm
Max HR: 169 bpm
Next Goal: Swim 500m
Current Status: Waxed
Upcoming: Spin and Swim
Monday, June 16, 2008
Keeping up with Projects
Had to cancel my workout. I'm behind on a personal project I promised to complete this week. It's an birthday movie slideshow thing. Tomorrow is a spin and swim day.
Sunday, June 15, 2008
Strong Run
Made up for the run I missed yesterday. Tonight's goal was for 2 intervals of 18 minutes at a medium pace. I wanted to keep my HR between 140 and 150. Amy ended up joining me, as well.
From the start, I felt great. The whole night, I felt like I could run forever. It was not as hot as it's been lately, and from the hard runs I've added, I am starting to feel like 140 is an easy pace. It's nice to see the intervals doing their job in my training.
Amy had a hard time running on the 2nd interval. She doesn't like starting and stopping, and cut the run short. I felt bad, but she said to keep going. Other than that, I had one of my most enjoyable runs ever. Body seems great, and I'm ready for a long run on Wednesday.
Stats:
Run Time:38:01
Zone Time: 37:24
Run Distance: ~3.5 miles
Pace: 10 mile/minutes
Avg HR: 146 bpm
Max HR: 160 bpm
Cals Burned: 504
Next Goal: Swim 500m
Current Status: Strong
Upcoming: Strength and Bike
From the start, I felt great. The whole night, I felt like I could run forever. It was not as hot as it's been lately, and from the hard runs I've added, I am starting to feel like 140 is an easy pace. It's nice to see the intervals doing their job in my training.
Amy had a hard time running on the 2nd interval. She doesn't like starting and stopping, and cut the run short. I felt bad, but she said to keep going. Other than that, I had one of my most enjoyable runs ever. Body seems great, and I'm ready for a long run on Wednesday.
Stats:
Run Time:38:01
Zone Time: 37:24
Run Distance: ~3.5 miles
Pace: 10 mile/minutes
Avg HR: 146 bpm
Max HR: 160 bpm
Cals Burned: 504
Next Goal: Swim 500m
Current Status: Strong
Upcoming: Strength and Bike
Saturday, June 14, 2008
A Good Swim; No Run
Swam this AM; held off on the run.
After Joey's swim lesson this morning, I got in a great swim. I swam a total of 800m. More than I usually do, and I worked a great deal on form. The Zipper drill really seems to help out. My balance is starting to come. I need more work on breathing, and I will start to feel like I am making good progress. Slow and steady seems to be the key, but as I struggle for more air I swim harder for some reason. I can swim fast and short fine, but long amounts are not my thing yet.
I had planned a run, but after drinking a beer at dinner, and some ice cream out with the family, I lost the feel. Beer, ice cream and running don't mix. I'll make it up tomorrow.
Got a good book about training for a Tri, and I may be following its workout plans soon. I will read more, but I already like the post workout protein drink it suggests. The milk J suggested tasted great, but did not sit well on my stomach. Made me gaseous. The book's recipe is Egg Protein (Expensive Stuff!) and fruit based. The plans are pretty basic so I think I can skip ahead. The book offers a 12 week program. I will start somehwhere into the second month. I was hoping to get some swim advice from the book for a beginner. All the book says about form is getting a swim coach. Literally, what the heck. I don't need a book for that advice. Duh! The book also suggests using more exercise drinks, and liquid supplements over Protein bars, since bars take too long to get into the system. I will cut back on bars, and try out Heed and Gu, instead for short and medium workouts.
Next Goal: Swim 500m
Current Status: Slothlike?!
Upcoming: Medium Pace Run (I will try for 4 miles)
After Joey's swim lesson this morning, I got in a great swim. I swam a total of 800m. More than I usually do, and I worked a great deal on form. The Zipper drill really seems to help out. My balance is starting to come. I need more work on breathing, and I will start to feel like I am making good progress. Slow and steady seems to be the key, but as I struggle for more air I swim harder for some reason. I can swim fast and short fine, but long amounts are not my thing yet.
I had planned a run, but after drinking a beer at dinner, and some ice cream out with the family, I lost the feel. Beer, ice cream and running don't mix. I'll make it up tomorrow.
Got a good book about training for a Tri, and I may be following its workout plans soon. I will read more, but I already like the post workout protein drink it suggests. The milk J suggested tasted great, but did not sit well on my stomach. Made me gaseous. The book's recipe is Egg Protein (Expensive Stuff!) and fruit based. The plans are pretty basic so I think I can skip ahead. The book offers a 12 week program. I will start somehwhere into the second month. I was hoping to get some swim advice from the book for a beginner. All the book says about form is getting a swim coach. Literally, what the heck. I don't need a book for that advice. Duh! The book also suggests using more exercise drinks, and liquid supplements over Protein bars, since bars take too long to get into the system. I will cut back on bars, and try out Heed and Gu, instead for short and medium workouts.
Next Goal: Swim 500m
Current Status: Slothlike?!
Upcoming: Medium Pace Run (I will try for 4 miles)
Friday, June 13, 2008
The Big Easy
Met up with a large group at Lake Carolina Tonight for my first group road ride. It was a neat experience to say the least.
First off, it was a large group of about 30 people. I decided to stay in the back the whole way. I did not know any of the other riders, and wanted to stay away from any problems. Having not ridden in a pack, I was not sure how to operate, or truly, how the others would operate. I was not happy seeing riders in groups of 3 or 4 wide on the road. We should have formed pace lines, I believe, but nobody seemed to feel it was important.
Second, the ride was a "Big Easy" ride. I was drafting most of the way, and had little or no trouble hanging on. I could have pushed much harder, and was just happy coasting along. I only cranked down a few times. One tough hill that I rode in the wrong gear, because I was hanging back for a slower rider. One real fast stretch that for some reason everyone rode hard on, and at the end when I decided to let it hang out and pushed hard to catch a group about a 1/2 mile ahead of the folks in the back. I just wanted to see how fast I could get going, and then I caught a nice curvy downhill section full bore. It was awesome shooting around bends at about 30 mph. My bike handled great. The old Miyata kept up with everybodies newer flashy carbon techno rides.
Third, the weather was absolutely perfect. A nice breeze. Almost no heat or humidity. Some nice cloud cover. And on top of that, we rode some of the best terrain. Spinning along country Kershaw county roads surrounded by horse pasture and calm country homesteads was inspiring. At one point, I tried imagining that this was like gliding through the French country side. My reverie was interrupted by the southern drawl of the guy next to me.
Fourth, I hit the streets in style. I got new duds to ride in for Father's Day, and I got my first chance to ride the way cyclists are supposed to. I had gloves, bibs, and a jersey. Wow, the bike shorts were comfortable, and I did not slide in the seat. My butt stuck where I put it!. The gloves were nice, and they even had a some spot that was great for wiping sweat. The jersey was soo much cooler to ride in, and it had pockets. I had a place for my stuff, and I did not have to get off the bike. What a great idea. All I need know or some good glasses.
Stats:
Ride Time 1:19
Zone Time: 1:09
Trip distance: 19.65 miles
Avg Speed: 15.31 mph
Max Speed: 31.80 mph
Avg HR: 133
Max HR: 161
Cals Burned: 908
Next Goal: Swim 500m
Current Status: Ready to Ride Again
Upcoming: Morning Swim; Night Run
First off, it was a large group of about 30 people. I decided to stay in the back the whole way. I did not know any of the other riders, and wanted to stay away from any problems. Having not ridden in a pack, I was not sure how to operate, or truly, how the others would operate. I was not happy seeing riders in groups of 3 or 4 wide on the road. We should have formed pace lines, I believe, but nobody seemed to feel it was important.
Second, the ride was a "Big Easy" ride. I was drafting most of the way, and had little or no trouble hanging on. I could have pushed much harder, and was just happy coasting along. I only cranked down a few times. One tough hill that I rode in the wrong gear, because I was hanging back for a slower rider. One real fast stretch that for some reason everyone rode hard on, and at the end when I decided to let it hang out and pushed hard to catch a group about a 1/2 mile ahead of the folks in the back. I just wanted to see how fast I could get going, and then I caught a nice curvy downhill section full bore. It was awesome shooting around bends at about 30 mph. My bike handled great. The old Miyata kept up with everybodies newer flashy carbon techno rides.
Third, the weather was absolutely perfect. A nice breeze. Almost no heat or humidity. Some nice cloud cover. And on top of that, we rode some of the best terrain. Spinning along country Kershaw county roads surrounded by horse pasture and calm country homesteads was inspiring. At one point, I tried imagining that this was like gliding through the French country side. My reverie was interrupted by the southern drawl of the guy next to me.
Fourth, I hit the streets in style. I got new duds to ride in for Father's Day, and I got my first chance to ride the way cyclists are supposed to. I had gloves, bibs, and a jersey. Wow, the bike shorts were comfortable, and I did not slide in the seat. My butt stuck where I put it!. The gloves were nice, and they even had a some spot that was great for wiping sweat. The jersey was soo much cooler to ride in, and it had pockets. I had a place for my stuff, and I did not have to get off the bike. What a great idea. All I need know or some good glasses.
Stats:
Ride Time 1:19
Zone Time: 1:09
Trip distance: 19.65 miles
Avg Speed: 15.31 mph
Max Speed: 31.80 mph
Avg HR: 133
Max HR: 161
Cals Burned: 908
Next Goal: Swim 500m
Current Status: Ready to Ride Again
Upcoming: Morning Swim; Night Run
Thursday, June 12, 2008
Not My 'A' Game
Clipping in on the spin bike, I knew within a few minutes I did not have "IT" tonight. I felt tight, and could not keep up the pace on tension climbs. My Quads would burn after only a few seconds of hard work. As a result, I backed down a lot tonight. My HR was lower than usual, and I just did not get as much out of spin class as I usually do.
I worked up plenty of sweat, and did complete the class, even though, I never really got going. I think the weights are still in my legs. Or, my short, fierce commutes of less than 2 miles have been building up. When I rode to work this week, I did not really warm up, or cool down. I have noticed some tightening, since I never really got going.
I lost my HR data. Somehow I clicked the start button again. Dang! But, My avg was about 130, and I burned only about 500 calories. Not my usual.
Followed up the the spin class with a swim. I have not been swimming in a while, so I was looking forward to getting in the pool. My shoulders felt good, as well. I tried a new swim technique called "The Zipper" that forced me to work on slowing down my stroke to keep one hand in front at all times. I really had to rotate side to side, and I felt a difference. I swam a total of 600m spread out on several different techniques. I will try and swim again on Saturday to make sure I get a second swim in for the week. I want 2 swims a week at least for a while. I hope this helps make a difference. I'm getting frustrated by a lack of progress in the pool.
Next Goal: Swim 500m
Current Status: Worn out legs
Upcoming: The Big Easy Group Ride
I worked up plenty of sweat, and did complete the class, even though, I never really got going. I think the weights are still in my legs. Or, my short, fierce commutes of less than 2 miles have been building up. When I rode to work this week, I did not really warm up, or cool down. I have noticed some tightening, since I never really got going.
I lost my HR data. Somehow I clicked the start button again. Dang! But, My avg was about 130, and I burned only about 500 calories. Not my usual.
Followed up the the spin class with a swim. I have not been swimming in a while, so I was looking forward to getting in the pool. My shoulders felt good, as well. I tried a new swim technique called "The Zipper" that forced me to work on slowing down my stroke to keep one hand in front at all times. I really had to rotate side to side, and I felt a difference. I swam a total of 600m spread out on several different techniques. I will try and swim again on Saturday to make sure I get a second swim in for the week. I want 2 swims a week at least for a while. I hope this helps make a difference. I'm getting frustrated by a lack of progress in the pool.
Next Goal: Swim 500m
Current Status: Worn out legs
Upcoming: The Big Easy Group Ride
Wednesday, June 11, 2008
Bike Commute Rundown
Well, I have to go the Cayce the next two days for Writing Class, so I guess cycling is out the rest of the week, and that means my week of biking is over.
It's kinda neat riding in and being the only one to make it there by their own power. I like that I may have saved a bit of pollution. And, by my calculations I saved 2 dollars in gas! Most importantly, my two sons think it's cool.
Happily, no incidents on the road. Taking only 5 minutes to get to my destination helps.
Overall, I biked 8.81 miles for a total of 24 minutes with an average speed of 14.72 mph and a max of 25.10 mph. I really want to go faster. I'm kinda bummed (to borrow J's word) about being so slow.
But, as my wife stated, "Lose some weight. I bet you go faster then!"
Ain't she a peach.
I plan to bike with a group Friday. It's a no drop ride. I just hope I don't change that!
It's kinda neat riding in and being the only one to make it there by their own power. I like that I may have saved a bit of pollution. And, by my calculations I saved 2 dollars in gas! Most importantly, my two sons think it's cool.
Happily, no incidents on the road. Taking only 5 minutes to get to my destination helps.
Overall, I biked 8.81 miles for a total of 24 minutes with an average speed of 14.72 mph and a max of 25.10 mph. I really want to go faster. I'm kinda bummed (to borrow J's word) about being so slow.
But, as my wife stated, "Lose some weight. I bet you go faster then!"
Ain't she a peach.
I plan to bike with a group Friday. It's a no drop ride. I just hope I don't change that!
Tonight's Theme: Pain
Heading to the Y tonight, I wanted to up the ante on the whole strength training thing. I was downtrodden by the poor work I did earlier in the week, and I want to get more power on my road bike.
I will attempt to strength train twice a week now, and I am adding back in leg exercises that I cutout for running and biking training, hoping not to push to hard. I pushed my reps to the limit in most areas. The leg stuff was especially painful. Not in a bad way. I cranked the reps to the spot right where it verges on being considered torture. I even worked on the hamstrings. I've not done that ever. They seemed especially weak. I wanted to get to a point where moving my arms and legs seemed an effort.
So, I put just about every muscle group on notice tonight. I think its time to push to a new level. The only thing I avoided was shoulders, cause I don't want to strain anything again, and I plan to swim on Thursday.
After the strength stuff, I did fast intervals tonight. I made it through 3 x 8-minute legs at about a 8:30 mile pace. After the lifting, that really put a burn on. I pushed the second leg the hardest, and really felt my legs starting to give out.
Also, I am thinking of putting some muscle building supplement in my training. Now that I'm getting older the muscles don't react like I want, and maybe science will help me out a bit here. Not sure if this is a waste of time and money, but I'll give it a shot for a bit, and see what happens.
Note: The cheap running headphones, really are cheap! Spend the extra money.
Stats:
Run Time: 28:18
Zone Time: 14:46
Distance: ~3 miles
Avg HR: 152
Max HR: 166
Cals Burned: 403
Next Goal: Swim 500m
Current Status: Tight
Upcoming: Spin and Swim
I will attempt to strength train twice a week now, and I am adding back in leg exercises that I cutout for running and biking training, hoping not to push to hard. I pushed my reps to the limit in most areas. The leg stuff was especially painful. Not in a bad way. I cranked the reps to the spot right where it verges on being considered torture. I even worked on the hamstrings. I've not done that ever. They seemed especially weak. I wanted to get to a point where moving my arms and legs seemed an effort.
So, I put just about every muscle group on notice tonight. I think its time to push to a new level. The only thing I avoided was shoulders, cause I don't want to strain anything again, and I plan to swim on Thursday.
After the strength stuff, I did fast intervals tonight. I made it through 3 x 8-minute legs at about a 8:30 mile pace. After the lifting, that really put a burn on. I pushed the second leg the hardest, and really felt my legs starting to give out.
Also, I am thinking of putting some muscle building supplement in my training. Now that I'm getting older the muscles don't react like I want, and maybe science will help me out a bit here. Not sure if this is a waste of time and money, but I'll give it a shot for a bit, and see what happens.
Note: The cheap running headphones, really are cheap! Spend the extra money.
Stats:
Run Time: 28:18
Zone Time: 14:46
Distance: ~3 miles
Avg HR: 152
Max HR: 166
Cals Burned: 403
Next Goal: Swim 500m
Current Status: Tight
Upcoming: Spin and Swim
Tuesday, June 10, 2008
Being A Dad, Instead
Ended up taking the night off. When I got home from class, I decided running errands with Amy, and going to the pool with the boys was more important that training today. Besides, one of the errands was picking up a Father's Day gift for me, a pair of riding bibs!
Plus, I decided after yesterday's struggle, I should throw in some rest time. This also gave Amy the chance to workout tonight instead of me, so she could get a workout in. This meant that I put both boys to sleep without her. Quite the accomplishment! Both are asleep, and with minimum tears and cries for Mommy!
So, in all, I've been a Dad tonight. No real stats to report.
Next Goal: Swim 500m
Current Status: Feeling like a Dad
Upcoming: Fast Run and weights
Plus, I decided after yesterday's struggle, I should throw in some rest time. This also gave Amy the chance to workout tonight instead of me, so she could get a workout in. This meant that I put both boys to sleep without her. Quite the accomplishment! Both are asleep, and with minimum tears and cries for Mommy!
So, in all, I've been a Dad tonight. No real stats to report.
Next Goal: Swim 500m
Current Status: Feeling like a Dad
Upcoming: Fast Run and weights
Monday, June 9, 2008
A Hard Day's Night
First off, I actually rode my bike to work today. Okay, it was only 3 miles round trip and back, since I'm taking a writting class at Bookman Elementary, which is just down the road, but still, I actually commuted by bike. Also, I got some awefully strange looks when I arrived by some ladies running the front desk of the school. They were shocked that someone would ride a bike instead of taking a car.
Next, I hit the Y tonight for a workout. I cancelled the swim, since my shoulder is not yet 100 percent. I did do some strength training. It's been about 2 weeks, since I've done any, and boy did I feel a differnce. All my reps and weights were down, and I struggled the whole way through. This could be combined with heat and hard work I put in yesterday, but I'm not sure.
I also rode the bike trainer for 45 minutes tonight to cap off the training for the day. I really had a hard time there as well. Sweat poured off me more than I have ever seen. I felt bad as I watched a pool of salty perspiration collect under my bike. Steady streams ran down my arms, over the handlebars, and off to the floor, not drips, but stream! I hope I didn't gross anyone out. My quads burned a lot more than I'm used to, and I did not get the pace I wanted either.
I just lacked power. My left knee was a tad tight and sore, too, so I'm icing it down tonight. Hopefully this was one of the days that will help me out in the long run.
An important note to recall later:
1) Don't ever wear the short the running shorts to the Y ever again. They seem okay at home, but in the mirrors at the Y, I kinda realized I looked a little too much like Richard Simmons next to the long baggy style every other male was wearing.
Stats:
Bike Time: 45:48
Zone Time: 40:55
Total Distance: 11.5 miles
Avg Speed: 15.33 mph
Avg HR: 131 bpm
Max HR: 147 bpm
Cals Burned: 504
Next Goal: Swim 500m
Current Status: Feeling weaker than I did this morning
Upcoming: Spin Class and Swim night
Next, I hit the Y tonight for a workout. I cancelled the swim, since my shoulder is not yet 100 percent. I did do some strength training. It's been about 2 weeks, since I've done any, and boy did I feel a differnce. All my reps and weights were down, and I struggled the whole way through. This could be combined with heat and hard work I put in yesterday, but I'm not sure.
I also rode the bike trainer for 45 minutes tonight to cap off the training for the day. I really had a hard time there as well. Sweat poured off me more than I have ever seen. I felt bad as I watched a pool of salty perspiration collect under my bike. Steady streams ran down my arms, over the handlebars, and off to the floor, not drips, but stream! I hope I didn't gross anyone out. My quads burned a lot more than I'm used to, and I did not get the pace I wanted either.
I just lacked power. My left knee was a tad tight and sore, too, so I'm icing it down tonight. Hopefully this was one of the days that will help me out in the long run.
An important note to recall later:
1) Don't ever wear the short the running shorts to the Y ever again. They seem okay at home, but in the mirrors at the Y, I kinda realized I looked a little too much like Richard Simmons next to the long baggy style every other male was wearing.
Stats:
Bike Time: 45:48
Zone Time: 40:55
Total Distance: 11.5 miles
Avg Speed: 15.33 mph
Avg HR: 131 bpm
Max HR: 147 bpm
Cals Burned: 504
Next Goal: Swim 500m
Current Status: Feeling weaker than I did this morning
Upcoming: Spin Class and Swim night
Sunday, June 8, 2008
Home Course Distance Record
Riding home from the pool with Amy on her bike, and the Boys in the bike trailer tonight, I was swamped with heat, and sweat in just a few minutes of low speed pedalling. Immediately, I began thinking of cancelling tonight's run. Mentally, I wrestled back and forth several times, before deciding to just gut it out, and deal with heat. I think Amy was a tad worried since I had already ridden in the heat earlier, and I was planning a long run. Several times she tried to talk me out of it. I like that she cares.
My goal tonight was for 3 laps of the Lake Route at a slow pace. I was hoping to keep my heart rate around 140 or lower, and put on some miles to build up my endurance.
On the first lap, I focused on keeping my hands low, and breathing easy. I wanted to feel like I was barely jogging. I focused on my left leg as well, and really concentrated on hitting heal first. I seem to drag my left a tad, and this may be the cause of the left shin issues. I didn't break a sweat until about half way around. The first lap of 1.29 miles took about 15 minutes. I was exactly where I wanted to be.
The second lap started just as the first. I started picking up the pace without realizing and my heart rate picked up a bit, but I slowed and dropped back to my goal. Sweat factor started to pick up, and as the second lap ended, I could feel a pit develop in my stomach. It was as if the bottom had fallen out. If I owned any Goo (sp?), I would have used it then for sure. My arms and legs felt fine still, so I knew I was okay. The second lap took about 16 minutes.
The third lap was a nice challenge. Sweat covered my body, and pools would dribble over my bushy eyebrows and down the side of cheeks almost constantly. Keeping a good form really paid off and I felt down right speedy. The lake wind across the dam was a welcomed sight as I neared the end and headed towards the end. I picked it up, and raced over the last hill just to see if I had and kick, and I was surprised how much I still had in the tank. The third lap was under 15 minutes. Crazy, but yes, the last lap was the fastest. I kinda let go of the whole slow thing, huh?!
As long as my body holds together tomorrow morn when I wake up, this was a great run. No real shin issues, but I did ice just in case, and I will take some Advil before bed as well. Knees felt good, too. My feet were a tad worn out, but I did not see any blisters or other ailments that will last through my next run day. My only real injury issue is that my right shoulder is strained from something I did in the pool. I tweaked it somehow, and the past 2 days its had limited use.
Stats:
Run Time: 46:12
Zone Time: 44:33
Distance: 3.9 miles
Avg HR: 144 bpm
Max HR: 165 bpm (on the last hill during the sprint)
Cals. Burned: 599
Next Goal: Swim 500m
Current Status: Lovin' the cold post run shower
Upcoming: Weights & Swim (If shoulder feels better)
My goal tonight was for 3 laps of the Lake Route at a slow pace. I was hoping to keep my heart rate around 140 or lower, and put on some miles to build up my endurance.
On the first lap, I focused on keeping my hands low, and breathing easy. I wanted to feel like I was barely jogging. I focused on my left leg as well, and really concentrated on hitting heal first. I seem to drag my left a tad, and this may be the cause of the left shin issues. I didn't break a sweat until about half way around. The first lap of 1.29 miles took about 15 minutes. I was exactly where I wanted to be.
The second lap started just as the first. I started picking up the pace without realizing and my heart rate picked up a bit, but I slowed and dropped back to my goal. Sweat factor started to pick up, and as the second lap ended, I could feel a pit develop in my stomach. It was as if the bottom had fallen out. If I owned any Goo (sp?), I would have used it then for sure. My arms and legs felt fine still, so I knew I was okay. The second lap took about 16 minutes.
The third lap was a nice challenge. Sweat covered my body, and pools would dribble over my bushy eyebrows and down the side of cheeks almost constantly. Keeping a good form really paid off and I felt down right speedy. The lake wind across the dam was a welcomed sight as I neared the end and headed towards the end. I picked it up, and raced over the last hill just to see if I had and kick, and I was surprised how much I still had in the tank. The third lap was under 15 minutes. Crazy, but yes, the last lap was the fastest. I kinda let go of the whole slow thing, huh?!
As long as my body holds together tomorrow morn when I wake up, this was a great run. No real shin issues, but I did ice just in case, and I will take some Advil before bed as well. Knees felt good, too. My feet were a tad worn out, but I did not see any blisters or other ailments that will last through my next run day. My only real injury issue is that my right shoulder is strained from something I did in the pool. I tweaked it somehow, and the past 2 days its had limited use.
Stats:
Run Time: 46:12
Zone Time: 44:33
Distance: 3.9 miles
Avg HR: 144 bpm
Max HR: 165 bpm (on the last hill during the sprint)
Cals. Burned: 599
Next Goal: Swim 500m
Current Status: Lovin' the cold post run shower
Upcoming: Weights & Swim (If shoulder feels better)
On the Road Again!
Took the Miyata on its first run today. I've been excited to take it out, since I had it fixed.
Riding on the road is way different from trail riding. I forgot how smooth and continuous it is. I hoped on, road around the block to check for fit, lowered the seat, and then headed to the Y and back for test run.
Strange riding on the road. Cars will take getting used to. No close calls or anything, but still a tad unnerving. The bike geometry is totally different. The balance is higher, and holding speed is easier, so climbing hills is more about a good cadence in the right gear than raw muscle power.
I road at noon, and boy the heat was bad. It was baking hot! I spun as hard as possible on the way back to keep a nice breeze going. Ha!!
Stats:
Temp: ~95 degrees (probably hotter on the road)
Distance: 9.63 miles
Time : 38:38
Zone Time: 25:10
Avg Speed: 14.96 mph
Max Speed: 30.08 MPH
Avg HR: 151 bpm
Max HR 167 bpm
Cals. Burned: 525
I plan to run again tonight. I will go slow, and try for 3 laps around the lake! I plan to run for about 45 minute - 1 hour.
Riding on the road is way different from trail riding. I forgot how smooth and continuous it is. I hoped on, road around the block to check for fit, lowered the seat, and then headed to the Y and back for test run.
Strange riding on the road. Cars will take getting used to. No close calls or anything, but still a tad unnerving. The bike geometry is totally different. The balance is higher, and holding speed is easier, so climbing hills is more about a good cadence in the right gear than raw muscle power.
I road at noon, and boy the heat was bad. It was baking hot! I spun as hard as possible on the way back to keep a nice breeze going. Ha!!
Stats:
Temp: ~95 degrees (probably hotter on the road)
Distance: 9.63 miles
Time : 38:38
Zone Time: 25:10
Avg Speed: 14.96 mph
Max Speed: 30.08 MPH
Avg HR: 151 bpm
Max HR 167 bpm
Cals. Burned: 525
I plan to run again tonight. I will go slow, and try for 3 laps around the lake! I plan to run for about 45 minute - 1 hour.
Saturday, June 7, 2008
Don't Worry, Drink a Homebrew
Took Joe for his 1st swim lesson this morning. He was great, even though he was cold. Bobby and I went in the pool too, and he showed off swim new skills. He can swim about 10-15 feet now!
Here's a pic of Joey refusing to blow bubbles. (Which he does all the time in the tub!)
I meant to swim and lift, but errands filled up the time. J Crew came over for dinner, and we cooked burgers. It was great to have his family over. He helped true a wheel for me, using his MacGyver skills! We also checked out my ol' road bike that I had redone. I plan to start road riding now. I bought the bike used when I was in high school. It's a Miyata 112 twelve speed with a Chro-Moly frame, with shifters on the frame. Old School! Built around 1988 or so.
Finished the night off with a cold bath with the boys, and drank a homebrew. My first in about six months! I've been avoiding the brews, because of calories, but I could not resist on such a sweltering summer night. It seemed the perfect ending to a great day. I forgot how great a true malt beer is. Especially, a hand crafted, aged brew made by yours truly! The hops, malt, wheat, yeast were perfeclty blended.
I missed my workout, but spending a day with family and friends is definetly more worthwhile than being a slave to training. I'll just make up for it later.
Next Goal: Swim 500m
Current Status: Buzzed
Upcoming: Swim or run, I may even ride the road bike to the Y for extra work
Friday, June 6, 2008
Sharing the Trail and a Medium Run
Amy's sister Katy came into town tonight with her new mountain bike, and we both took a spin through Sesqui. She was not up to the whole trail, so we cut it off short. We rode around 6 miles. It was different being the fastest one in the group. I just hope I was as good a guide as others have been for my slow self. I think Katy enjoyed it, and I hope she keeps riding. She had ridden on the rode earlier that day, and thought 6 miles would be as easy. I think she was shocked how different 6 miles on a trail actually is.
When I got home, I put together a run. My plan was to do a medium pace workout in two intervals. I wanted to put down some miles. I wanted to do about a 5K today.
The heat was still oppressive even though I ran at 9pm. I went shirtless after only two minutes of jogging. Rivers of perspiration bounced off my arms, back, nose, and even my knees (weird??). I felt great in the pace I set. I did not feel as jagged as I did when I ran full out earlier this week. It was nice knowing I could go up a gear if I needed. I believe I have recovered from Wednesday's Harbison Ride. However, my abs were very sore from slamming my handlebars on one of the many wrecks. I could really feel them tighten on the second interval of my run.
My left shin is still not 100 percent. I keep icing and stretching it as much as possible. If it does not get better soon, I will see the doctor. It may be a stress fracture.
I ran two 1.5 mile intervals at about a 9:30 mile/minute pace.
Two items of note:
1. When you stop running at night in the summer heat, bugs will find you, and dive bomb you!
2. I came up with a joke:
It's so hot today...
It's so hot today...
I ran into a sprinkler to dry off! (Okay, I know... It stinks... But I made this up while running!)
Stats:
Run Time: 33:33
Zone Time: 30:59
Run Distance: 3.25 miles
Avg. HR: 148 bpm
Max HR: 161 bpm
Cals. Burned Running: 453
Total Cals. Burned:about 800
Total Cals. Burned:about 800
Next Goal: Swim 500m
Current Status: Enjoying an Ice Cream Sandwich
Upcoming: Weights and a Swim/ & Cook Burgers for the J Crew
Thursday, June 5, 2008
NADA
Still feeling a tad strange from the ride in the heat yesterday.
Called off the workout.
I think my body's telling me to rest. So, I'll listen.
Called off the workout.
I think my body's telling me to rest. So, I'll listen.
Wednesday, June 4, 2008
Hot...Hot...Hot
Met J Squared (Jim & Jason) at Harbison today. Rode Lost Creek Trail and that's about all I could stand. I have no idea how J Squared kept riding while I headed back to the parking lot. The heat killed me, and leaving when I did was good call. As I sat in my car pulling out of the forest, my stomache started cramping hard. Most likely a start of dehydration.
I drank all the fluid I brought, which included a full CamelBak, and a bottle to boot, and still did not have enough. That's as much as I had when riding FATS last Saturday! Sweat poured out of me so fast, I could not have kept up enough fluid and still rode.
Lost Creek was tough. I came off my bike about 4 times, the last time actually counts as a wreck. Twice I shot through turns too fast or off line. Once, I bailed out on a root that threw me off balance. The last time I ended colliding with a tree as I attempted to shoot down and up a dry creek bed. I needed speed to get through the obstacle, but lost control.
I drank all the fluid I brought, which included a full CamelBak, and a bottle to boot, and still did not have enough. That's as much as I had when riding FATS last Saturday! Sweat poured out of me so fast, I could not have kept up enough fluid and still rode.
Lost Creek was tough. I came off my bike about 4 times, the last time actually counts as a wreck. Twice I shot through turns too fast or off line. Once, I bailed out on a root that threw me off balance. The last time I ended colliding with a tree as I attempted to shoot down and up a dry creek bed. I needed speed to get through the obstacle, but lost control.
Here's a pic of my awful injury:
Not as much as I wanted to ride, but I felt fairly good on Lost Creek, when I was not falling. I did not loose sight of folks as much, and I don't believe they had to wait too long either.
Stats:
Total Time: 1:26
Ride Time: 1:14
Zone Time: 0:45
Trip Distance: 11.69 miles
Avg. Speed: 9.46 mph
Max Speed: 22:15 (On a gravel rode warming up!)
Avg. HR: 151 bpm
Max HR: 169 bpm
Cals. Burned: 1022
Next Goal: Swim 550m
Current Status: Glad I have A/C
Upcoming: Run or Spin Class with a swim
Tuesday, June 3, 2008
More Interuptions...
Thwarted again on the Ol' Commute. I forgot I was supposed to bring cake for a teammate's B-Day Party Today. So, seeing as how I can't ride carrying cake, I had to call off the ride to work again. Tomorrow's off too, since I have to make an extra trip to get Bobby to swim lessons in the morning.
Spin class was good, and I swam after for the double duty Spin & Swim as intended.
Some great music tonight really got me in the mood, even though I still feel tight and sore from Saturday's ride. My legs seem stronger a bit, but it does not last for long. However, I ot through the whole class.
I have never mentioned it before, but strangely, I have a small white square about 1in by 1 in that sits above and left of the instructor. It's become a habit to stare at it while riding. I zone out easy, and get my mind off the pain I'm inflicting on my leg muscles. If I get my form correct, and tune out, the square actually helps me crank up to higher levels. I know this may seem strange, but still I do it every class without thinking about it. It's there, and it just happens.
The swim tonight was not as good. Lots of people in the pool. School's out! You can tell by the new faces in the pool tonight. My circle swim lane was clogged with a group of people that seemed to think the pull buoys and water aerobics equipment is there for them to float on, while blocking others from swimming in a straight line.
I was not as motivated, and I had trouble with form again tonight. I just can;t get the hang of breathing. Someone suggested looking into a program called Imersion Swimming. I checkied it out on the web, and he said he'll send my a copy of the DVD's to preview. I've got to try something. I just have not made much progress.
Bike Stats: (These are estimates. My HR monitor did not store my data for some reason)
Total Time: ~1:00
Zone Time: ~:50
Avg HR: 134 bpm
Max HR: 155 bpm
Cals. Burned: 775
Next Goal: Swim 500m
Current Status: Annoyed!
Upcoming: Bike Harbison
Spin class was good, and I swam after for the double duty Spin & Swim as intended.
Some great music tonight really got me in the mood, even though I still feel tight and sore from Saturday's ride. My legs seem stronger a bit, but it does not last for long. However, I ot through the whole class.
I have never mentioned it before, but strangely, I have a small white square about 1in by 1 in that sits above and left of the instructor. It's become a habit to stare at it while riding. I zone out easy, and get my mind off the pain I'm inflicting on my leg muscles. If I get my form correct, and tune out, the square actually helps me crank up to higher levels. I know this may seem strange, but still I do it every class without thinking about it. It's there, and it just happens.
The swim tonight was not as good. Lots of people in the pool. School's out! You can tell by the new faces in the pool tonight. My circle swim lane was clogged with a group of people that seemed to think the pull buoys and water aerobics equipment is there for them to float on, while blocking others from swimming in a straight line.
I was not as motivated, and I had trouble with form again tonight. I just can;t get the hang of breathing. Someone suggested looking into a program called Imersion Swimming. I checkied it out on the web, and he said he'll send my a copy of the DVD's to preview. I've got to try something. I just have not made much progress.
Bike Stats: (These are estimates. My HR monitor did not store my data for some reason)
Total Time: ~1:00
Zone Time: ~:50
Avg HR: 134 bpm
Max HR: 155 bpm
Cals. Burned: 775
Next Goal: Swim 500m
Current Status: Annoyed!
Upcoming: Bike Harbison
Monday, June 2, 2008
Commute Interupted
So, I gleefully dashed out the door this morn with full intentions of riding to work. I grabbed my old bike (Specialized POS), and down the road I went. I made it over the first climb, and through a nice straight section leading to a red light. Happily, my legs started feeling ready to roll, and as I started back on the bike to cross Two Notch Road, I cranked it up to ... Crunch!
My chain, and pedals seized. I darn near shot over the handle bars in the middle of a four lane road. I looked down and noticed... well, didn't notice a rear derailleur(sp?). It was gone. Well, not entirely, but mostly. It had sheered in half and I was stuck.
I ended up walking back home, and taking the usual way to work. Which, by the way, took 14 minutes. The same time it took me to ride the route yesterday.
My chain, and pedals seized. I darn near shot over the handle bars in the middle of a four lane road. I looked down and noticed... well, didn't notice a rear derailleur(sp?). It was gone. Well, not entirely, but mostly. It had sheered in half and I was stuck.
Here's a pic of the damage. Don't know if you can tell, but the bottom half of the mechanism is wrapped up it the chain. I have no idea how this happened.
I ended up walking back home, and taking the usual way to work. Which, by the way, took 14 minutes. The same time it took me to ride the route yesterday.
I'm taking the bike in to be fixed, and will take my new bike (S-Caliber) tomorrow instead. Hopefully things will go better.
Non-Sequitor Daddy Moment of the Day:
Bobby started swim lessons today. He was great, and I had fun watching him. Chances are pretty good he will swim 500m before me! Here's a pic.
Next Goal: Swim 500m
Current Status: Price shopping cheap derailleurs (sp?)
Upcoming: Double Duty Spin and Swim at the Y
Sunday, June 1, 2008
New Running Plan
I've decided to change up my runs. Lately, I have been searching for something new to push me to higher running levels, and I want to cut down on running related injuries, specifically the left shin.
I plan to split my runs into 3 categories and rotate between them weekly. That's 3 runs a week at 3 different paces. I will run early week at full bore, mid week at regular pace, and late week for endurance.
Tonight I started by running 2 intervals (fartleks) at 8 minuntes each. I believe I ran around a mile for each section, and split the runs with 3 minutes of walking.
I was really winded running, and thought I could do better. Maybe the big ride yesterday is still affecting me? I could feel the muscles groups yearning for rest. My back was as rigid as two steel I-beams. My breathing was eratic. I made it through and even finished on a big climb. Almost hurled for the first time ever running!
My left knee has felt great all day. My left toe is perfect. My right to is back to normal. And I aonly had a slight twinge in the left shin post run. I'm icing it and repeated streching it.
Stats:
Run Time: 18:33
Zone Time: 5:01 (Mostly Above!)
Distance ~2.25 miles
Pace: ~8 min. /miles
Avg HR: 158 bpm
Max HR: 171 bpm
Cals. Burned: 283
Next Goal: 500m Swim
Current Status: Ready for Rest
Upcoming: 5th Grade Recognition Night & Neighborhood Meeting means plenty of rest
I plan to split my runs into 3 categories and rotate between them weekly. That's 3 runs a week at 3 different paces. I will run early week at full bore, mid week at regular pace, and late week for endurance.
Tonight I started by running 2 intervals (fartleks) at 8 minuntes each. I believe I ran around a mile for each section, and split the runs with 3 minutes of walking.
I was really winded running, and thought I could do better. Maybe the big ride yesterday is still affecting me? I could feel the muscles groups yearning for rest. My back was as rigid as two steel I-beams. My breathing was eratic. I made it through and even finished on a big climb. Almost hurled for the first time ever running!
My left knee has felt great all day. My left toe is perfect. My right to is back to normal. And I aonly had a slight twinge in the left shin post run. I'm icing it and repeated streching it.
Stats:
Run Time: 18:33
Zone Time: 5:01 (Mostly Above!)
Distance ~2.25 miles
Pace: ~8 min. /miles
Avg HR: 158 bpm
Max HR: 171 bpm
Cals. Burned: 283
Next Goal: 500m Swim
Current Status: Ready for Rest
Upcoming: 5th Grade Recognition Night & Neighborhood Meeting means plenty of rest
Scouting Mission
Next week is my last week of school for the year. Since I only teach with students for 2 - 1/2 days and then have inservice or work days the rest of the week, I decided to ride my bike to school next week as much as I can with weather permitting.
To gauge my distance and riding time, I rode to and back from school today. I rode to school one way and back a slightly different way, cutting through some neighborhoods when possible.
Round trip it was about 6 miles, and very hilly! I liked the longer way through the neighborhoods best, since I do not have to worry about traffic as much.
Stats:
Temp: 90 degrees
Total Distance: 6.20 miles
Trip Time: 28:55
Zone Time: 23:47
Avg. Speed: 12.88 mph
Max Speed: 32.25 mph
Avg. HR: 145 bpm
Max HR: 163 bpm
Cals. Burned: 375
To gauge my distance and riding time, I rode to and back from school today. I rode to school one way and back a slightly different way, cutting through some neighborhoods when possible.
Round trip it was about 6 miles, and very hilly! I liked the longer way through the neighborhoods best, since I do not have to worry about traffic as much.
Stats:
Temp: 90 degrees
Total Distance: 6.20 miles
Trip Time: 28:55
Zone Time: 23:47
Avg. Speed: 12.88 mph
Max Speed: 32.25 mph
Avg. HR: 145 bpm
Max HR: 163 bpm
Cals. Burned: 375
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