Sunday 20 May 2007
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Rest day after 100K bike ride yesterday. I might do some yoga later or practice much needed bike handling skills, but no real workout.<br><br>
Yesterday's metric century had MUCH better weather than the one I did two weeks ago. The only atmospheric challenge was near constant wind, but it was nice when at our backs.<br><br>
I am still such a cycling noob. I feel like everything -- turns, descents, climbing, smooth stopping/clicking out, and taking a hand off the handlebars all need so much work.<br><br>
The ride was an overall much better experience though, especially the great markings on the route and hardly any traffic at all.
Yesterday's metric century had MUCH better weather than the one I did two weeks ago. The only atmospheric challenge was near constant wind, but it was nice when at our backs.<br><br>
I am still such a cycling noob. I feel like everything -- turns, descents, climbing, smooth stopping/clicking out, and taking a hand off the handlebars all need so much work.<br><br>
The ride was an overall much better experience though, especially the great markings on the route and hardly any traffic at all.
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14,434 Posts
6 plodding miles on the tm while watching 'Stomp the Yard'...meh.<br><br>
[no wtpj stops today...which makes this one of only a few epic pit-free slogs in my short running lifetime]<br><br><br>
OY!...I mean YO!
[no wtpj stops today...which makes this one of only a few epic pit-free slogs in my short running lifetime]<br><br><br>
OY!...I mean YO!
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16 miles on a cool, partly cloudy morning. Turned into a pretty intense progression thing. Pooped me out good.
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<img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"> wtg SGH!!! <img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif"><br><br>
trying to muster up some energy for some sort of run, even if just an hour. Hope to report back soon! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
trying to muster up some energy for some sort of run, even if just an hour. Hope to report back soon! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
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I had a nice long ride on the new bike. My past few rides have been on mixed surfaces using the the cyclo-cross wheelset. But today I swapped out the fatties for road wheels and did a 65 mile loop, all on hard-surface roads. It was breezy today, which was nice from a temperature control point of view. But a good breeze can effectively transform a rolling ride into a hilly one, so it was a little bit more of a workout than I intended. Oh well, time to quench my sorrows in beer <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
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I had a nice walk this afternoon. 4 miles on a hilly route with hills so steep I don't even want to contemplate trying to run them. I usually like to take a breather even when I just walk up the biggest hill. The clouds were scudding along quickly and it didn't rain on us either, so it was nice. It's about 46F and a bit windy. My knees are feeling "tight" as if they had fluid in them when I bend them. Maybe too much doing after yesterday's 10 miles? I don't know. I think they'll be fine after sleeping tonight.<br><br>
SGH, it sounds like you had a good time <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Wu, it got up to 70 there today? Really? I think we cracked 50 at one point. Dang-it. I hope it's not really warm for us on Sunday.
SGH, it sounds like you had a good time <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Wu, it got up to 70 there today? Really? I think we cracked 50 at one point. Dang-it. I hope it's not really warm for us on Sunday.
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Gingerbread, I'd be really interested in seeing an elevation map of your hills. I think I am mentally comparing them to our hills, which are likely much smaller than yours. Could you pm a link to a gmap pedometer route of yours sometime? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Sounds like a lovely walk. I was impressed by your run yesterday, you're doing great progressing with your training plan.
Sounds like a lovely walk. I was impressed by your run yesterday, you're doing great progressing with your training plan.
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1,509 Posts
5k recovery run this evening to relax some of the muscles from yesterday's race. Still a little sore but improving fast.
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7,232 Posts
Hi all,<br><br>
SGH - Nice ride yesterday.<br><br>
Everyone - great running folks! Keep up the great work.<br><br>
As for me, the plan on the Pfitz/Douglas 18/70 program today called for 15 miles. As some of you remember I had quite the adventure the other night on the trail, and came up 3 miles short. I made some of that up on Friday night when I did 13.2 while the plan was 11. I made up the rest of the shortfall tonight. The plan was for 15. I did 16.4.<br><br>
This course is based on my 15.2 mile loop, and I did an add-on took me over to my hill repeats course. The add-on was 1.2 miles, including the 1 mile hill repeat course.<br><br>
When you see the mile markers below, they are based on the 15.2 mile loop. The add-on is in seperately. The add-on is actually at about mile 7.7, but it is easier for me to do it the way I've done it, ie follow the mile markers for my 15.2 mile loop, and keep the add-on seperate.<br><br>
Anyway, here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 05/20/2007 <b>Time:</b> 14:45<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.4 miles<br><b>Total time:</b> 02:27:49.4 <b>Average Per Mile:</b> 00:08:41.5<br><b>Course:</b> <a href="http://www.usatf.org/routes/view.asp?rID=35074" target="_blank">Home 15.2 mile loop</a> with <a href="http://www.usatf.org/routes/view.asp?rID=130255" target="_blank">Beaverbrook add-on</a><br><b>Max HR (for entire workout):</b> 170<br><b>Average HR:</b> 155<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 74.0<br><b>Weather:</b> Rainy and cloudy till mile 7, then partly sunny.<br><b>Temperature:</b> 55 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 61 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 52 <b>Time:</b> Start<br><b>Dew Point:</b> 54 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 5 <b>Direction:</b> NNW<br><br>
The plan today on the Pfitz/Douglas 18/70 plan was 15 miles. I had to cut a run short earlier in the week. I made for some of it on Friday. I made up for the rest of it today, doing my 16.4 mile loop.<br><br>
It was raining when I started, and I wore my safety vest when I started. But by mile 7, the sun was peeking out and it felt a lot warmer. The sun was also evaporating the rain water on the ground, making it feel more humid than the dew point indicates.<br><br>
I felt like I ran pretty well, but there is no doubt in my mind, there was a bonk on the way if I tried to go much further. The legs were tired and the HR was on the way up.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:40.0 1.0 00:08:40.0 0 0 00:08:40.0<br>
Mile 2 00:08:19.6 1.0 00:08:19.6 151 152 00:16:59.6<br>
Mile 3 00:08:33.1 1.0 00:08:33.1 151 154 00:25:32.7<br>
Mile 4 00:08:28.5 1.0 00:08:28.5 155 156 00:34:01.2<br>
Mile 5 00:08:30.1 1.0 00:08:30.1 150 153 00:42:31.3<br>
Mile 6 00:08:29.5 1.0 00:08:29.5 155 153 00:51:00.8<br>
Mile 7 00:08:31.6 1.0 00:08:31.6 157 156 00:59:32.4<br>
Mile 8 00:08:53.7 1.0 00:08:53.7 154 152 01:08:26.1<br>
Beaverbrook 00:11:02.7 1.2 00:09:12.2 143 151 01:19:28.8<br>
Mile 9 00:08:37.5 1.0 00:08:37.5 151 152 01:28:06.3<br>
Mile 10 00:08:49.3 1.0 00:08:49.3 152 154 01:36:55.6<br>
Mile 11 00:08:52.1 1.0 00:08:52.1 161 159 01:45:47.7<br>
Mile 12 00:09:33.7 1.0 00:09:33.7 157 160 01:55:21.4<br>
Mile 13 00:08:48.6 1.0 00:08:48.6 162 161 02:04:10.0<br>
Mile 14 00:08:15.0 1.0 00:08:15.0 166 164 02:12:25.0<br>
Mile 15 00:08:32.4 1.0 00:08:32.4 169 167 02:20:57.4<br>
Mile 15.2 00:01:35.0 1.0 00:01:35.0 168 170 02:22:32.4<br>
Recovery-1 00:03:12.7 0.0 00:00:00.0 127 132 02:25:45.1<br>
Recovery-2 00:02:04.3 0.0 00:00:00.0 113 117 02:27:49.4
SGH - Nice ride yesterday.<br><br>
Everyone - great running folks! Keep up the great work.<br><br>
As for me, the plan on the Pfitz/Douglas 18/70 program today called for 15 miles. As some of you remember I had quite the adventure the other night on the trail, and came up 3 miles short. I made some of that up on Friday night when I did 13.2 while the plan was 11. I made up the rest of the shortfall tonight. The plan was for 15. I did 16.4.<br><br>
This course is based on my 15.2 mile loop, and I did an add-on took me over to my hill repeats course. The add-on was 1.2 miles, including the 1 mile hill repeat course.<br><br>
When you see the mile markers below, they are based on the 15.2 mile loop. The add-on is in seperately. The add-on is actually at about mile 7.7, but it is easier for me to do it the way I've done it, ie follow the mile markers for my 15.2 mile loop, and keep the add-on seperate.<br><br>
Anyway, here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 05/20/2007 <b>Time:</b> 14:45<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.4 miles<br><b>Total time:</b> 02:27:49.4 <b>Average Per Mile:</b> 00:08:41.5<br><b>Course:</b> <a href="http://www.usatf.org/routes/view.asp?rID=35074" target="_blank">Home 15.2 mile loop</a> with <a href="http://www.usatf.org/routes/view.asp?rID=130255" target="_blank">Beaverbrook add-on</a><br><b>Max HR (for entire workout):</b> 170<br><b>Average HR:</b> 155<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 74.0<br><b>Weather:</b> Rainy and cloudy till mile 7, then partly sunny.<br><b>Temperature:</b> 55 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 61 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 52 <b>Time:</b> Start<br><b>Dew Point:</b> 54 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 5 <b>Direction:</b> NNW<br><br>
The plan today on the Pfitz/Douglas 18/70 plan was 15 miles. I had to cut a run short earlier in the week. I made for some of it on Friday. I made up for the rest of it today, doing my 16.4 mile loop.<br><br>
It was raining when I started, and I wore my safety vest when I started. But by mile 7, the sun was peeking out and it felt a lot warmer. The sun was also evaporating the rain water on the ground, making it feel more humid than the dew point indicates.<br><br>
I felt like I ran pretty well, but there is no doubt in my mind, there was a bonk on the way if I tried to go much further. The legs were tired and the HR was on the way up.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:40.0 1.0 00:08:40.0 0 0 00:08:40.0<br>
Mile 2 00:08:19.6 1.0 00:08:19.6 151 152 00:16:59.6<br>
Mile 3 00:08:33.1 1.0 00:08:33.1 151 154 00:25:32.7<br>
Mile 4 00:08:28.5 1.0 00:08:28.5 155 156 00:34:01.2<br>
Mile 5 00:08:30.1 1.0 00:08:30.1 150 153 00:42:31.3<br>
Mile 6 00:08:29.5 1.0 00:08:29.5 155 153 00:51:00.8<br>
Mile 7 00:08:31.6 1.0 00:08:31.6 157 156 00:59:32.4<br>
Mile 8 00:08:53.7 1.0 00:08:53.7 154 152 01:08:26.1<br>
Beaverbrook 00:11:02.7 1.2 00:09:12.2 143 151 01:19:28.8<br>
Mile 9 00:08:37.5 1.0 00:08:37.5 151 152 01:28:06.3<br>
Mile 10 00:08:49.3 1.0 00:08:49.3 152 154 01:36:55.6<br>
Mile 11 00:08:52.1 1.0 00:08:52.1 161 159 01:45:47.7<br>
Mile 12 00:09:33.7 1.0 00:09:33.7 157 160 01:55:21.4<br>
Mile 13 00:08:48.6 1.0 00:08:48.6 162 161 02:04:10.0<br>
Mile 14 00:08:15.0 1.0 00:08:15.0 166 164 02:12:25.0<br>
Mile 15 00:08:32.4 1.0 00:08:32.4 169 167 02:20:57.4<br>
Mile 15.2 00:01:35.0 1.0 00:01:35.0 168 170 02:22:32.4<br>
Recovery-1 00:03:12.7 0.0 00:00:00.0 127 132 02:25:45.1<br>
Recovery-2 00:02:04.3 0.0 00:00:00.0 113 117 02:27:49.4
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14 miles in the local park this morning.<br><br>
$6 for parking now that the summer season is here.<br><br>
I'm changing parks for next week's long run
$6 for parking now that the summer season is here.<br><br>
I'm changing parks for next week's long run
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3,874 Posts
Yeah. It was 70 at noon and a mix of clouds and sun and humid. You know that the kingdom has its own weather which is much different than down here in the burbs.<br><br>
Are you doing a relay at VCM? Maybe we can meet up.<br><br>
The latest I heard is warm Tuesday through Friday then rain Saturday night and cloudy and a high of 70 on Sunday. But as you know we won't really know what we'll get until race day.
Are you doing a relay at VCM? Maybe we can meet up.<br><br>
The latest I heard is warm Tuesday through Friday then rain Saturday night and cloudy and a high of 70 on Sunday. But as you know we won't really know what we'll get until race day.
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3,314 Posts
EQ nice run!<br><br>
Ginger I hope your knees feel better.<br><br>
GARebel - glad the soreness is leaving...great race again!<br><br>
JD - Can you park somewhere near the park for free? Store or something close by?<br><br>
Well I decided with gas so expensive and me riding my bike everywhere, I might as well get good at my mode of transportation. I think on the weekends once after track season I'll take a 10 mile bike ride to a park and run on some unpavedness at least once a week. Would be good for VRAA as well. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> If only I had a decent bike other than my big clunky mountain bike...I'm going digging through the garage tonight!<br><br>
Alex
Ginger I hope your knees feel better.<br><br>
GARebel - glad the soreness is leaving...great race again!<br><br>
JD - Can you park somewhere near the park for free? Store or something close by?<br><br>
Well I decided with gas so expensive and me riding my bike everywhere, I might as well get good at my mode of transportation. I think on the weekends once after track season I'll take a 10 mile bike ride to a park and run on some unpavedness at least once a week. Would be good for VRAA as well. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> If only I had a decent bike other than my big clunky mountain bike...I'm going digging through the garage tonight!<br><br>
Alex
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Alex,<br><br>
Running on dirt/trail/unpaved stuff will help you for XC next season. Even better, the bike riding could help you do things like a sprint-tri if you so chose.
Running on dirt/trail/unpaved stuff will help you for XC next season. Even better, the bike riding could help you do things like a sprint-tri if you so chose.
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