- Current plan: ZRQL Marathon Training Plan
- Today’s session: 8-mile run
- Comments: I did 8.6 miles @ 8:36 avg pace, avg cadence 95 & a run time of 1:13:39. [Strava]
Archives For November 30, 1999
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 5-mile run
- Comments: I did 6.6 miles @ 8:14 avg pace, avg cadence 97 & a run time of 54:45. [Strava]
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 5-mile run
- Comments: I did 5.4 miles @ 7:59 avg pace, avg cadence 97 & a run time of 43:11. [Strava]
Last Sunday, I ran the US Half Marathon up in San Francisco – my 19th half marathon. It was the twelfth edition of this picturesque run that features a run over and back across the Golden Gate Bridge. For a big city event, they do limit the runners to 5,000 – for the 12th edition, there were 3,510 finishers: 1,809 women and 1,701 men.
The weather was perfect: about 46 degrees at the start with perfectly clear skies. There wasn’t too much wind to speak of at the start area, though I wondered what it would be like crossing the Golden Gate. Heading North on the Bridge, there wasn’t any wind to speak of at all. Coming back across, it was barely noticeable. It probably warned up to the low 60s as the run progressed.
In a word, the course was beautiful! The perfect weather made it even better. The course started and ended in the Aquatic Park area, making its way along the Bay front, up into The Presidio, across the Golden Gate and back, along the Bay front again, and then finishing back at Aquatic Park. Most of the course was paved, but it did include a short section of dirt trail (heading from Vista Point, under the Bridge to the South bound access road) and sections of crushed rock on parts of the San Francisco Bay Trail. It was a really great course that was well marked and managed by volunteers and SFPD – both of whom did a great job. Volunteers at the aid stations were also fantastic, shouting out which side the water and Gatorade were one. Incidentally, this event used the same course that the Rock ‘n’ Roll San Francisco did back in April – that event actually used to be called the US Half Marathon 2 (The Other Half) and was managed by the same RDs – I think RnR simply bought the rights to the event and re-branded.
The post-race expo was great: food, drink, SWAG, etc. They gave each runner a reusable bottle vs. handing out bottled water, which was great/green. Huge water containers were located just past the finish, so this didn’t impact recovery at all. They also gave each runner a Peasant Pie, which was excellent – going to have to try them again. I got my SWAG, looked around, rested for a bit, and left before the traffic got too heavy. I parked at Ghirardelli Square, though the noticeable difference between the RnR event and this one was the parking. In April, RnR offered $10 parking at Ghirardelli if you left before 1pm – I paid $32 for the exact same spot and probably the same amount of time (OUCH!)
My Race
Interesting article on Gump’s long run…
“I have often thought of Forrest. How could he possibly have run across the country several times with such apparent ease? I know, I know, he\’s a fictional character. But with the popularity of marathons and ultra-running (any race that is more than the distance of a marathon and can top out at 100 miles), I thought now would be as good a time as any to answer this burning question: Could anyone possibly do what Forrest Gump did?”
Read the rest at: Could Forrest Gump have possibly survived his epic run? – The Week.
Training Journal – 11/9/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: Rest
- Comments: Slept in big time…ate pancakes…did some easy errand and stuff…rest!
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
- RUN 1: 4.0 miles @ 7:35 avg pace, avg cadence 101. TIME: 30:32 [Strava]
What a great video…
often, while on a run, i think about why i didn’t start running earlier in my life.
years of missed enjoyment, but it just wasn’t the right time i guess.
that said, my plan is not to stop.
i may slow, but i won’t stop
Training Journal – 11/7/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 8-mile run
- Comments: I did 8.6 miles @ 8:26 avg pace, avg cadence 97 & a run time of 1:12:18. [Strava]
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…
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:
- 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.
I checked off half marathon number 19 today, extending my race-a-month streak to 25.
Today’s run was the US Half Marathon in San Francisco. I ended up with an “official” time of 1:53:54 @ an 8:42 avg pace. I’ll post a race report this coming week.
Training Journal – 11/3/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: US Half Marathon – San Francisco
- Comments: See above, more details to follow later this week. [Strava]
- Weekly mileage: Running: 42.9 / Bicycling: 28.2 – Total: 71.7
Golden Gate, here I come!
Training Journal – 11/2/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: 2-mile shakeout run & day two of two carb loading for tomorrow
- Comments: I ran 2.2 miles @ 7:33 avg pace, avg cadence 96 & a run time of 16:40. [Strava]
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