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Archives For November 30, 1999

Happy, Happy, Happy

July 20, 2013 — 1 Comment

Since I ended up having to rest yesterday, I did the 60 Minute Brick that I missed today…

To quote a bearded, patriarchal, TV personality, after this morning’s workout, I was, “Happy, Happy, Happy.”  Especially after the run segment.

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Today was the first time I’ve had a sub-9:00 minute average pace on a run of any length since May 26!  I was jazzed since this was after my 10 mile cycling segment AND while still doing my 3:1 run ratio (though I did push past the 3:00 mark when I got close to home.)  IT band…what IT band?

OK, I’m not going to celebrate and push my IT band too hard (yet), but it did feel good both mentally and physically to see those numbers.

Anyway, here are the details from today’s BRICK:

  • RIDE: 10.42 miles @ 16.4 mph avg TIME: 38:03*
  • TRANSITION: ~5:00 min*
  • RUN: 3.42 miles @ 8:16 avg pace. TIME: 28:16*
  • TOTAL TIME: 1:11:19

Have a great weekend!

*I hit the wrong button on my Garmin, so the transition was included in my Ride & Run times.
[gotta learn to use the multisport feature properly!]

Training Journal – 7/20/13:

  • Current plan: Mix of running and biking
  • Today’s session: Rest
  • Comments: See above
In Bicycling, Running , ,
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7/19/2013 Training Journal

July 19, 2013 — Leave a comment
  • Current plan: Mix of running and biking
  • Today’s session: 60 Minute Brick
  • Comments: Since I got stuck in Denver overnight (what a mess!), today ended up being another rest day.
In Bicycling, Fitness, Running , , ,
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7/18/2013 Training Journal

July 18, 2013 — Leave a comment
  • Current plan: Mix of running and biking right now
  • Today’s session: Ride?
  • Comments: I thought about riding the stationary bike in the hotel fitness center, but slept in instead. That 10-mile run in the humidity yesterday sapped me. Tomorrow is another day…
In Bicycling, Running , ,
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Prince William Forest Park Trail Run

July 17, 2013 — 1 Comment

Whew, today was a FULL day…

I’m on a biz trip to the DC area and:

  • Did the “local” thing and took the DC METRO to my meeting in downtown WDC
  • Swung by our DC office and spent some time there
  • Drove out to another part of VA for a few meetings tomorrow
  • Went for a late afternoon trail run in Prince William Forrest Park. [Miss K scolded me for this!]

For the run, it was warm and humid, so I just took took my time and ran, fast walked, and hiked the ten miles. I’ve never been to the area, so running in the Park was a nice change from running along the local roads (which is my usual option, since I avoid treadmills.)

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Aside from the nice scenery, my IT band did not protest AT ALL TODAY! It may have been that I’ve been working it with my Travel Stick, which I usually bring with me on trips…but never seem to use. Maybe between the foam roller, The Stick, and stretching, I’ve found what works for now. I’m still doing the 3:1 run/walk ratio thing. Maybe once I have some consistent runs without IT band pain, I’ll try and go back to only running…but that will be a while.

Here’s some pictures I took on the run:

space!

I got back to the hotel, showered, and headed to dinner at The Cracker Barrel – BOOYAH!!!

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A FULL day indeed & can’t wait to go home!

Training Journal – 7/17/13:

  • Current plan: Mix of running and biking right now
  • Today’s session: Easy trail run
  • Comments: I did an easy, easy, easy 10 miles @ 13:15 avg pace
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7/16/2013 Training Journal

July 16, 2013 — Leave a comment
  • Current plan: Mix of running and biking right now
  • Today’s session: Rest day
  • Comments: Nada…
In Bicycling, Fitness, General, Running , , ,
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I Took my wife to the used bookstore yesterday…

July 15, 2013 — Leave a comment

…and left with two for myself.

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Just some leisure reading at this point…though it will probably transition to training at some point. [though I’m not sure when…]

On the “running” front, I’m pretty jazzed that I got registered for the 2014 Big Sur International Marathon before it sold out in just 59 minutes! Next year’s marathons are getting scheduled already: Big Sur in April & San Francisco in July. What to do after July 2014? What to do?

Training Journal – 7/15/13:

  • Current plan: Mix of running and biking right now
  • Today’s session: 6 mile easy run
  • Comments: I did 6.26 miles @ 9:50 avg pace
In Bicycling, Fitness, Running, Triathlon , , , ,
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Half Marathon Number 15!

July 13, 2013 — Leave a comment

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I completed my fifteenth half marathon today and also continued my race/run-a-month streak, which is now at 21 months!

Today’s run was the Zoom Quarry Lakes Half held in Fremont. I will write up the details in a run report this coming week, as well as finally post my much overdue report from the San Francisco Marathon – Second Half.

Ahead of the report for today, my time was 2:03:07 @ a 9:24 avg pace. I’m pretty happy with that result, given my IT band issues and especially since it is 1:08 faster than my SF Marathon – Second Half time.

BTW, the item in the lower right is one of my new best friends! More about her in a subsequent post, though I think she deserves some credit for addressing my ITBS for today’s run.

Enjoy the weekend!

Training Journal – 7/13/13:

  • Current plan: Mix of running and biking
  • Today’s session: Zoom Quarry Lakes Half Marathon
  • Comments: See above, more to follow
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7/11/2013 Training Journal

July 11, 2013 — Leave a comment

Been rep’ing CA on my rides this week…

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Training Journal – 7/11/13:

  • Current plan: Mix of running and biking
  • Today’s session: 60 Minute Brick
  • Comments:
    • RIDE: 8.71 miles @ 16.8 mph avg TIME: 31:13
    • TRANSITION: 3:28 min
    • RUN: 3.43 miles @ 9:46 avg pace. TIME: 33:33
    • TOTAL TIME: 1:08:14
In Bicycling, Fitness, Running , ,
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7/9/2013 Training Journal

July 9, 2013 — Leave a comment
  • Current plan: Mix of running and biking right now & trying to address ITBS
  • Today’s session: 5-mile easy run
  • Comments: Rested instead
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My First DNF

July 7, 2013 — 3 Comments

20130707-121857.jpgI had my first DNF today… For you non-runners, that’s Did Not Finish.

Ok, it wasn’t an official race/run, but I always finish my training runs – even if I have to walk the final section (which has become a bit common lately given my just-diagnosed ITBS.) Today though, my 2-hour, long-slow-distance run ended up being an ugly, ugly, ugly run with a walk at the tail end.

My IT band did OK until about mile 5 and then it decided that it had enough for the day. I hobbled another mile and thought about just walking the rest of the way home (just over three miles), but decided that it wasn’t the smartest thing to do. So, I called for my poop out pick-up vehicle. I walked another three quarters of a mile while Karen came to my rescue.

Thus, my first DNF.

I ended up doing 6.77@ a 13:38 pace for 1:32:22 total run time.

As I was running walking hobbling along waiting for Karen, a woman ran up next to me and offered some encouragement – seeing that I was not doing too well. It brought me back to reality from the pity party that was going on in my head…

I got home, rested, iced, and elevated my leg – and wore my compression sleeve to church. So, I guess I RIEC’d vs. RICE’d.

IT band feels pretty good this afternoon though…

Forward Ho!

Training Journal – 7/7/13:

  • Current plan: Mix of running and biking right now & trying to address ITBS
  • Today’s session: 2-hour run
  • Comments: See above
  • Weekly mileage: Running: 28.44 / Bicycling: 58
In Running ,
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