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Archives For November 30, 1999

Smiley Knee

February 14, 2014 — 2 Comments

smiley

During ride 1 of this morning’s 4/6/4 duathlon workout (specifically at about mile 3.62), a curb suddenly jumped up, causing me to trip and skid slightly on the (thankfully) wet sidewalk.  I’ve run this route many, many times without incident from said curb, so I am quite puzzled as to why he (or she) decided to be, frankly, a jerk.

The upshot is that I now have what looks to be a smiley face on my knee…though it also looks like the guy has a hickey on his neck.

OK, the other upshot was that because I run so early (this probably happened at about 4:40,) no one was around to see.

Of course I jumped up, ran the final .38 of R1 (doing a “systems” check), and continued with the rest of the workout!

Have a great weekend!

In Bicycling, Duathlon, Fitness, Running , , ,
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January 2014 Training Stats

January 31, 2014 — Leave a comment

Wow…one month already done in the 2014 book!  Where did it go?

January was a solid month of training and a great start to what I hope is a great year of running…with a little bicycling scattered in as well.  At this point, and after doing some evaluation of time and (quite frankly) desire, I just don’t think I can fit swimming into the training/racing picture (read: no triathlons yet.)  I’m having a hard enough time working bicycling in – I just like running too much! Maybe I’ll have time/desire for “aqua” next year.  As much as I’d like to, in reality and with total honesty, it’s just not the right time.  Someday…

I had one biz trip this month out to the Washington D.C. area and was able to stay on track with my training (trust me, I was prepared to run in the rain, snow, or whatever.)  It worked out great as I was there in between snowy weather and ended up logging 33 miles in four runs, including two WDC sightseeing run tours (one, two.)

I also put the final touches on my 2014 race schedule, setting some pretty good goals that are achievable yet challenging.  I’ll probably do a post on the schedule at some point once things firm up a bit.

HIGH/LOW:

  • HIGH: Signed up for Strava’s Prove It – Run (100K) challenge and ended up with 315K
  • LOW: It was a good month…nothing really to consider a “low”

As far as new equipment & such:

  • New Balance High Visibility Beacon Jacket. While not technically new (I received this back in October when I was selected as a winner in the New Balance/Competitor.com Runnovation contest), it stayed in the box until I was packing for my trip to DC.  There was a chance of rain there and the temps in the AM were forecasted to be cool, so I packed it as an option; deciding that if I did wear it, I would wear a short-sleeve tech shirt underneath to prevent getting too hot.  This jacket is excellent!  The high-vis aspect is awesome and really functions as advertised – this bad boy glowed for my entire 13.2 run and probably most the rest of the day on a 15-minute “charge.”  As for comfort, I really liked it too, it chaffed a bit on my neck the first day, but a little Glide in the right spot solved that.  (I got the jacket in a large and probably should have gotten a medium, which could have contributed to the chaffing.)  I usually get pretty warm when I run and rarely wear a jacket unless it’s raining – and even then, it usually is my The North Face Better Than Naked, lightweight jacket.  So I did stick to my planned, short-sleeve tech shirt and the jacket as was comfortable in the 44, 34, and 39 degree runs I did wearing it.  Great product, though I’m torn between it and my North Face jacket…
  • Altra Lone Peak 1.5 shoes. This is my second pair of Altra shoes, having added their 3-Sum shoes into my road rotation last month.  My Hoka One One Stinson EVOs were at the 240-mile mark, so I decided to give these a try.  After consulting a few blogs and Altra’s customer service on sizing, I placed my order and have now put 31 miles on my Lone Peaks over two runs.  I have to say, I really am liking them.  I up-sized a full size and am happy with that decision.  I’m still getting used to the zero-drop feel (though I now have about 97 miles on my 3-Sums), but am adjusting well.  I probably will do a shoe review post once I have more miles on these.  Since I am only really able to do trail runs on weekends, that might be a month or two.  Bottom line: I’m liking them!

With that, here are my training stats for January 2014…

Continue Reading…

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Two-Oh (My)-Thirteen Training Stats

January 17, 2014 — Leave a comment

Hmmmm, how to display my 2013 training stats in an epic way….a mega INFOGRAPHIC!

This pup has taken numerous lunchtimes, a few evenings, an extended layover at DFW, and a few more evenings in hotel rooms this week.  It was great remembering and reliving some of last year as I gathered the data and worked on this project.

My numbers may pale in comparison to some, but they are mine…and that is what we all should focus on: our numbers, not other people’s.

These were hard earned, yet fun.  Mostly enjoyable, with a dash of difficult, and a hint of pain.  For certain, 2013 was a great second full year of running, with a decent intro to cycling.  Here’s to celebrating 2013 and anticipating what lies ahead in 2014.

2013_Stat_Infgrphc

In Bicycling, Duathlon, Fitness, Life, Running, Triathlon , , , , ,
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December 2013 Training Stats

January 9, 2014 — 2 Comments

December 2013: A month that took forever to get here and seemed to just blow by!

HIGH/LOW:

  • HIGH: Gritted out my third marathon!
  • LOW: Ran my third marathon like a half and fueled it like a 10K; thus, a PR was missed/squandered.

As far as new equipment & such:

  • Buff.  I am not a viewer of the Survivor TV show, but knew about Buffs from watching a few episodes.  This month, I bought a couple of Buffs to try them and really like them.  Like them enough that I now have four in my drawer: two Polar Reversible, a Reflective Buff, and a Visor Buff.  I’ve worn the Polar and Reflective on my runs and rides and really have appreciated them in the cool weather.  I have mainly worn them as a cap on runs and a hood on my rides.  Wearing as a balaclava while exercising seems to result in overheating – but that might just be me.
  • Altra 3-Sum shoes.  I was at the point mileage-wise in my road shoe inventory that I needed to get a new pair.  I had been reading a lot of good things about Altra Zero Drop shoes and, after some web research and a chat with Altra Customer Service, placed my order!  I went with the 3-Sum, since I will be doing a duathlon in March 2014.  After this morning’s run, I have 58 miles on them and really like the way they fit and feel on a run.  I may write a review at some point – maybe at the 100-mile mark.

With that, here are the stats for the month that was December 2013.
Continue Reading…

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Best Tweet of the Week [Dec 9-15]

December 15, 2013 — Leave a comment

Training Journal – 12/15/13:

  • Current plan: ZRQL Marathon Training Plan
  • Today’s session: Rest
  • Comments: I was tempted to go ahead and do a recovery run today, but decided to stick with the plan and rest…and beat myself up a bit about yesterday (just being honest.)
  • Weekly mileage: Running: 39.2 / Bicycling: 22.2 – Total: 61.4
In Fitness, Life, Running , ,
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You Guys Need A GU?

December 8, 2013 — Leave a comment

Salt Cap?

What?  You’re good?  Oh, OK…just checkin’

20131208-094655.jpg

Training Journal – 12/8/13:

  • Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
  • Today’s session: 8-mile run
  • Comments: I did 10.5 miles @ 7:56 avg pace, avg cadence 99 & a run time of 1:23:05 [Strava]
  • Weekly mileage: Running: 34.6 / Bicycling: 29.1 – Total: 63.7
In Fitness, Running ,
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12/6/2013 Training Journal

December 6, 2013 — Leave a comment
  • Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
  • Today’s session: 4/5/3 DU
  • Comments:

    • RUN 1: 4 miles @ 8:15 avg pace, avg cadence 98. TIME: 33:08 [Strava]
    • TRANSITION: 1:59 min
    • BIKE: 5.8 miles @ 17.1 mph avg, avg cadence 89. TIME: 20:16 [Strava]
    • TRANSITION: 1:59 min
    • RUN 2: 3.1 miles @ 7:50 avg pace, avg cadence 100. TIME: 24:35 [Strava]
    • TOTALS: Distance: 11.9 miles, Time: 1:21:57
In Bicycling, Duathlon, Fitness, Running , , , ,
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November 2013 Training Stats

December 3, 2013 — 4 Comments

Ah November, back to a run-focused training plan and getting my run-base back. I do miss riding as much as I was during September and October, but I’m a runner and enjoyed this month’s training.

No business trips this month – which was AWESOME!

HIGH/LOW:

  • HIGH: Two this month: I set a new 10K PR…by 1:16!  I also did two trail runs!!
  • LOW: I caught a cold at the beginning of the month, but I only needed to take two days off training. It held on for a while longer, but I kept going…

As far as new equipment & such, none this month.  I did try a new snack bar this month, which came in my Stride Box.  It’s called “That’s it.” and they are great.  They only have two ingredients: “fruit and fruit!” (with apple being the consistent ingredient) and are 100 calories each.  I have not tried all the flavors, but did order a sampler pack – so far, my fav is the apple and cherry.  Check ’em out.

With that, here are the stats for the month that was November 2013.

2013_NOV

Training Program(s):

  • Back to a run-focused program in preparation for a December marathon. The plan is: riding on Mondays, running Tuesday-Thursday, doing a run/bike combination workout on Fridays, and a long run on Sundays.  Saturday is usually a rest day, unless there is a race or a needed shakeout run.

whitespace!

Races/Rides Completed:

  • 11/3: US Half Half Marathon [report]
  • 11/28: Silicon Valley Turkey Trot 10K [report]
  • Race Count: Month: 2 / YTD: 13 / Lifetime: 39
    • 5k: 0 / 0 / 7
    • 10k: 1 / 1 / 3
    • Half Marathon: 1 / 10 / 19
    • Marathon: 0 / 1 / 2
    • 50K: 0 / 1 / 1
    • Other: 0 / 0 / 7
  • Ride Count: Month: 0 / YTD: 1 / Lifetime: 1
    • Century: 0 / 1 / 1

GIDDY-UP!

Training Journal – 12/3/13:

  • Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
  • Today’s session: 5-mile run
  • Comments: I did 6.2 miles @ 7:56 avg pace, avg cadence 97 & a run time of 49:24. [Strava]
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11/8/2013 Training Journal

November 8, 2013 — Leave a comment

Wow, fall has definitely arrived: today’s workout was clear and brisk. I had a run/bike on the plan, but decided to do a Duathlon workout instead.  I squeezed in a 4/5/3 mile DU – just the right distances to fit in my workout time window.  I think moving forward, I will alternate RuBi and Du sessions on the plan just to mix things up.

I picked up a Zoot Tri Jersey last week (via a great Halloween sale at Trisports.com!); so, even though it was ~46 degrees, I gave it a try (along with the Zoot Tri Shorts I already have.) I also wore arm sleeves and a skull cap for warmth – probably should have worn my thin gloves as well. It was a bit cool at the start, but I warmed up over the course of the session…and would have removed the gloves for run #2 anyway.

I goofed on the multisport transition stop/start on my Garmin between the Bike and Run 2.  [Must. Learn. To. Use. 910XT. Correctly.] Because of that, I ended up with a Run 1 session and a combined Bike/Run 2 session at the end of the workout.  Shout out to Mat at Strava Support – he broke the combined bike and run 2 into two workouts for me!  The “T” times listed below are best estimates, based on the cadence/pace graphs…close enough for me.  [OK, enough of the runnerd talk…]

Have a great weekend!

Training Journal – 11/8/13:

  • Current plan: ZRQL Marathon Training Plan
  • Today’s session: 4/5/2 DU
  • Comments: Extended to a 4/5/3, since I had time on the clock after the Bike…

    • RUN 1: 4.0 miles @ 7:35 avg pace, avg cadence 101. TIME: 30:32 [Strava]
    • TRANSITION: ~2:08 min
    • BIKE: 5.8 miles @ 17.8 mph avg, avg cadence 95. TIME: 19:32 [Strava]
    • TRANSITION: ~1:29 min
    • RUN 2: 3.0 miles @ 7:42 avg pace, avg cadence ~98. TIME: 23:29 [Strava]
    • TOTALS: Distance: 12.8 miles, Time: 1:17:10
In Bicycling, Duathlon, Fitness, Running, Triathlon , , , ,
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October 2013 Training Stats

November 6, 2013 — Leave a comment

October 2013 was split in two: final training for Foxy’s Fall Century on October 19th (with a half marathon thrown in) and then a return to a run-focused training plan in preparation for a late fall marathon.  But honestly, Foxy’s was the focus – the culmination of two months of training: 895.13 miles over 51:56:27 (h:m:s:) of invested time.  It was a blast and, even though I am a runner first, I can see myself doing more organized rides in the future.

That said, I’m glad to be back to a run-focused plan, though my run base totally suffered.  Back to the building stage…

I took a quick business trip to Oklahoma City and had two great runs while there [one, two].  It was taper week for Foxy’s, so, rather than riding or running in the hotel fitness center, I mapped out a route around a local lake.

HIGH/LOW:

  • HIGH: Rode my first century and registered for my first multisport event!
  • LOW: No trail running…

As far as new equipment & such:

  • Compression Socks.  I usually wear compression sleeves when I run and recovery compression socks after long runs and always when I fly.  When I was at the RnR San Jose Expo, I saw CEP’s Dynamic+ Short Socks and decided to give them a try.  They are crew length, so I figured they would be OK for running and riding.  They worked great during training rides and runs, so I wore a pair on Foxy’s.  I think they help control swelling over the 100 miles and has helped on runs as well.  I actually have worn them in combination with my sleeves (which the CEP rep mentioned) and
  • Cycling Leg Warmers.  Having already become a firm users of arm warmers, I decided to give Cycling Leg Warmers a try.  I went with Pactimo’s product and really like them.  I wore them through the lunch stop on Foxy’s and they worked great.  When I took them off, they stowed in the jersey pocket just fine (along with my arm warmers.)

With that, here are the stats for the month that was October 2013.  I decided to display a bit differently this month…

2013_OCT

Training Program(s):

  • October 1-20: Foxy’s Fall Century Program. In preparation for FFC, training shifted to predominantly bicycling. I programed one run day each weekday (usually Wednesday) and a BRick on Fridays. That equated to about 12 miles running and between 120 and 160 miles riding each week.
  • October 21-31 and November:  Transitioned back to a run-focused program in preparation for a December marathon. The plan returns to ridding on Mondays, running Tuesday-Thursday, doing a on Run/Bike (or RuBi) on Fridays, and a long run on Sundays.  Saturday is usually a rest day, unless there is an event or a needed shakeout run.

whitespace!

Races/Rides Completed:

  • 10/6: Rock ‘n’ Roll San Jose Half Marathon [report]
  • 10/19: Foxy’s Fall Century [report]
  • Race Count: Month: 1 / YTD: 11 / Lifetime: 37
    • 5k: 0 / 0 / 7
    • 10k: 0 / 0 / 2
    • Half Marathon: 1 / 8 / 17
    • Marathon: 0 / 1 / 2
    • 50K: 0 / 1 / 1
    • Other: 0 / 0 / 7
  • Ride Count: Month: 1 / YTD: 1 / Lifetime: 1
    • Century: 1 / 1 / 1

GIDDY-UP!

Training Journal – 11/6/13:

  • Current plan: ZRQL Marathon Training Plan
  • Today’s session: 6-mile run
  • Comments: My Garmin worked during the run, but went wacko when I got home and tried to synch.  Based on my estimation, I did 6.5 miles @ 8:46 avg pace, & a run time of ~57:00.
In Bicycling, Duathlon, Fitness, Running, Triathlon , , , , ,
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