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Archives For November 30, 1999

August 2012 Training Stats

September 5, 2012 — Leave a comment

August was another solid month of training – mixing road and trail running and cycling on Mondays [a spread of 44% road, 14% trail, and 42% bike.] ; Bike percentage was up this month as I took a few extra days off from running after July’s San Francisco Marathon – First Half.

August was also the start of my training program for the Honolulu Marathon in December (info below) and my first trail run (info below.)

As far as new equipment, the big one was buying a road bike – even though I technically only got in one ride it in August. ; I’m loving it, but am still a committed runner first…though cycling is a nice break. ; I can eventually see myself increasing the cycling miles and maybe adding swimming to the mix – though I won’t say when yet, too many other goals on the horizon! ; I did pick up a North Face Better Than Naked tech shirt that was on sale at the Boulder Running Company when I was in Boulder. ; I wore it on the Crystal Springs Trail Run and really liked it. ; I have so many tech shirts though, not sure I’ll pick up any others…

I did have to travel to Boulder, CO; but kept on schedule, doing a group of three, early morning runs along the Boulder Creek Path. ; It was really nice and I was determined to NOT get off my Marathon Training plan on the first week!

Anyway, here are the stats for the month that was August 2012:

Continue Reading…

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New Toy

August 25, 2012 — 2 Comments

Went back to Sports Basement today after my INTEL gathering visit earlier in the week…

My new Felt Z85!

Training Journal – 8/25/12:

  • Current plan: Honolulu Marathon Training Plan
  • Today’s session: Rest
  • Comments: Rest.  OK, I did ride about 6 miles testing two different bikes…
In Bicycling, Fitness , ,
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I Eat A Lot And That’s OK [interesting read]

August 24, 2012 — Leave a comment

Continue reading HERE.

Training Journal – 8/24/12:

  • Current plan: Honolulu Marathon Training Plan
  • Today’s session: 5 mile race pace run @ 8:37
  • Comments: I did 6.7 @ an 8:26 pace. Oh, and I ate 3400 calories today – including a Picky Bar!.
In Fitness, Food, Running , , ,
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Good One – v08162012

August 16, 2012 — Leave a comment

I believe in using races as motivators. It’s hard to keep an exercise program if you don’t have a significant goal in sight.

– Bob Greene, fitness instructor

Good one.  It’s why I have a goal to run at least one race each month…

Training Journal – 8/16/12:

  • Current plan: Honolulu Marathon Training Plan
  • Today’s session: 6 mile easy run @ 9:09
  • Comments: I did 6.6 @ an 8:28 pace.
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Hi/Low.081212

August 12, 2012 — Leave a comment

A Hi:

Sweet Cream pancakes at Black Bear!

A Low:

Worked on my aging bike: after fixing a flat tire, I decided to adjust my seat height…
[a trip to OSH and I’m back in business.]

Training Journal – 8/12/12:

  • Current plan: Honolulu Marathon Training Plan
  • Today’s session: Rest
  • Comments: Nada…Crystal Springs race report tomorrow.
In Fitness, Food, General , , , ,
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July 2012 Training Stats

August 2, 2012 — Leave a comment

July was a solid month of training – mixing road and trail running as well as returning to cycling on Mondays [a spread of 66% road, 17% trail, and 17% bike.]

One new piece of equipment this month.  I bought an Amphipod Full-Tilt – Velocity water belt.  I plan to use this supplement the Amphipod handheld for trail and longer runs.  It took a few runs to get used to it (I’ve worn it on all my long runs and each trail run), but I like it.  I didn’t wear it on the San Francisco First Half Marathon, since they had a fair amount of aid stations that would supplement my handheld, but will probably wear it for trail races in the future or races that don’t have an abundance of aid stations.

Anyway, here are the stats for the month that was July 2012:

Running

Mileage:

  • Total: 157.72 [+20.75 from June]
  • Shortest run: 3.07 [-.06 from June]
  • Longest run: 15.21 [+1.82 from June]
  • YTD: 970.56

Pace:

  • Overall Avg: 9:09 [+:22 from June]
  • Slowest Avg: 13:07 [+3:28 from June]
  • Fastest Avg: 8:07 [+:09 from June]
  • YTD Avg: 9:04

Total Running Time:

  • 24.58 hours or 1465 minutes [+4:25:00 from June]
  • YTD: 147.32 hours or 8829.47 minutes

Cycling

Mileage:

  • 58.24 miles [didn’t ride in June]
  • YTD: 81.78

Pace:

  • Avg. of 12.9 mph [didn’t ride in June]
  • YTD Avg: 13.1 mph

Total Cycling Time:

  • 4.5 hours or 272 minutes
  • YTD: 6.34 hours or 380 minutes

Training Program(s):

  • Still using the plan I made using a combination of the Runner’s World Smart Coach app with pace adjustments using the McMillan Running Calculator: Weekly mileage: 25-35 miles a week – Tuesday, Wednesday, Thursday, Friday, and Sunday. Weekday sessions ranged in distance from 5 to 8 miles, with the weekend session being the “long run” day at 10 to 14 miles. The plan integrates Easy Runs, Tempo Runs, Speed Runs, and hill workouts.
  • On the plan, Monday is a cycling session to add some cross training.

Caloric Stats:

  • Consumed: 106,430 [+4582 from June]
  • Burned: 24,664 [+7,885 from June]
  • YTD: C: 649,518 / B: 117,541

Races Completed:

  • 7/29: The San Francisco Marathon – First Half [report]
    • Time: 1:52:37 / 8:36 pace
    • Placed:
      • Overall: 783/7386
      • Men: 588/3390
      • Age Bracket: 112/733
  • YTD Race Count: 10
    • 5k: 1
    • 10k: 1
    • Half Marathon: 3
    • Other: 5

GIDDY-UP!

Training Journal – 8/2/12:

  • Current plan: Half-marathon program – Recovery Week
  • Today’s session: Bike ride
  • Comments: I did 15.61 miles at an avg of 13.6 mph. One more day of rest for the foot. I plan to do a VERY easy run on Friday.
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Movie Night?

July 21, 2012 — Leave a comment

Got this in the mail today. When I asked Karen if she wanted to watch it tonight, she said, “pffffft!”

Training Journal – 7/21/12:

  • Current plan: Half-marathon program
  • Today’s session: Rest
  • Comments: Nada
In Fitness, General, Marriage, Running , , ,
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Afternoon Run in Alum Rock

July 12, 2012 — Leave a comment

I’m mixing things up a bit for a little variety by inserting a trail run during the week while the weather is nice. Afternoons are best schedule and safety-wise, given that i run at o-dark-thirty.  It was warm hot today, so I treated the run as a series of hill intervals, walking (and hydrating) throughout the run.

I did 6.8 @ 1:27:43, a 12:48 overall avg pace and a 7:28 avg best pace. Not bad considering the heat (~90°) – I did pretty much the same route one morning last week at 1:11:25, a 10:35 overall avg pace and a 7:17 avg best pace.

All in all, a great afternoon workout.

Training Journal – 7/12/12:

  • Current plan: Half-marathon program
  • Today’s session: 6 mile Trail Run
  • Comments: See above. A bit irked with my Garmin 210 though, as it continually doesn’t track the first .1 miles…I basically started the run at the same point where I ended.

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On Training

June 27, 2012 — Leave a comment

I stumbled upon this gem from the AskLaurenFleshman.com website today at lunch:

Build your own confidence by not looking around at others too much and working with the body you have. It is hard work to do that, but in my opinion, THAT is the only success worth having.

– Lauren Fleshman, Pro Runner & Picky Bar Creator

Training Journal – 6/27/12:

  • Current plan: Half-marathon program
  • Today’s session: 5 mi easy @ 9:19
  • Comments: I did 5.25 @ 8:30 (I really need to adjust my ‘program’ pace…)
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May 2012 Run Stats

June 1, 2012 — Leave a comment

May 2012 included my second half marathon, my first Bay to Breakers, and adding a day of cycling to the mix.  Overall, a good month…

Anyway, here are the stats for the month that was May 2012:

Running

Mileage:

  • Total: 135.79 [-18.16 from Apr]
  • Shortest run: 2.6 [N/C from Apr, this was a taper day]
  • Longest run: 13.2 [-.8 from Apr]
  • YTD: 675.87

Pace:

  • Overall Avg: 9:04 [+:14 from Apr]
  • Slowest Avg: 12:56 [+3:40 from Apr]
  • Fastest Avg: 7:58 [-:13 from Apr]
  • YTD Avg: 9:06

Total Running Time:

  • 20.36 hours or 1222 minutes [-2:00 from Apr]
  • YTD: 102.6 hours or 6155 minutes

Cycling

Mileage:

  • Total: 23.54
  • Shortest ride: 1.11 [this was my “make sure I still know how” ride!]
  • Longest ride: 12.23
  • YTD: 23.54

Pace:

  • Overall Avg: 13.3 mph
  • Slowest Avg: 13.8 mph
  • Fastest Avg: 12.6 mph
  • YTD Avg: 13.3 mph

Total Cycling Time:

  • 1.81 hours or 109 minutes
  • YTD: 1.81 hours or 109 minutes

Training Program(s):

  • Still using a plan I made using a combination of the Runner’s World Smart Coach app with pace adjustments using the McMillan Running Calculator: Weekly mileage: 26-30 miles a week – Tuesday, Wednesday, Thursday, Friday, and Sunday. Weekday sessions ranged in distance from 5 to 8 miles, with the weekend session being the “long run” day at 10 to 14 miles. The plan integrates Easy Runs, Tempo Runs, Speed Runs, and hill workouts.
  • I added a cycling session on Mondays this month to mix things up.  It definitely works slightly different muscles…I did feel it.

Caloric Stats:

  • Consumed: 101,027 [+2,620 from Apr]
  • Burned: 18,821 [+316 from Apr]
  • YTD: C: 441,240 / B: 76,098

Races Completed:

  • 5/5: Brazen Racing’s Western Pacific (Half) [report]
    • Time: 1:22:27 / 8:14 pace
    • Placed:
      • Overall: 280/1014
      • Men: 192/436
      • Age Bracket: 13/42
  • 5/20: 101st Bay to Breakers (12k) [report]
    • Time: 1:47:21 / 8:11pace
    • Placed:
      • Overall: 193/1664
      • Men: 148/542
      • Age Bracket: 26/76
  • YTD Race Count: 8
    • 5k: 1
    • 10k: 1
    • Half Marathon: 2
    • Other: 4

Upcoming Run(s):

GIDDY-UP!

Training Journal – 6/1/12:

  • Current plan: Half-marathon program
  • Today’s session: 5 mi at race pace (8:22)
  • Comments: I did 5.26 @ 8:04
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