Apologies

August 28, 2013 — Leave a comment

[queue Twilight Zone theme music]

I apologize for any time/space continuum interruptions or issues that may have occurred this morning between 0416 and 0523 PDT or that may occur throughout the rest of the day.

For the first time, I ran the opposite direction on my usual, 8-mile route.

It felt weird, but was a nice change…and, at the risk of future time/space impacts, I may do it again.

Giddy-Up!

Training Journal – 8/28/13:

  • Current plan: Mix of running and biking
  • Today’s session: 8-mile run
  • Comments: I did 8.6 miles @ 8:05 avg pace.
In General
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8/27/2013 Training Journal

August 27, 2013 — Leave a comment

I’ve been neglecting (avoiding) hill workouts/training on the bike, but today was the end of that…and the beginning of a process for addressing (slaying) that aspect (fear).  OK, maybe fear is too strong a word…we’ll say area of concern…opportunity for development.

My original plan for this morning’s 60-minite ride was to do 10 circuits of a 1-mile loop I’d planned out (.4 uphill [with an avg grade of 5.6% and a max grade of 11.9%], with a .6 downhill recovery) followed by ~10 miles on the back portion of my normal loop.

20130827 hill WO

Again, this was my first go at this… So, after four loops, I decided that, to ensure 1) I still got in a good segment of regular riding and 2) I would be able to walk later, I would only do five loops and then ride 15 miles.  Baby steps, Dennis.  Baby steps.

Since I ride in the early morning with little or no traffic, I did get to practice a few hill climbing techniques: experimenting with gearing, staying seated as long as possible, riding out of the saddle only when needed, taking the outside of an incline’s bend, zig zagging to reduce the grade, and trying to stay relaxed (yeah, right.)  Baby steps.

I think I did pretty good for my first try and know that, just like I did with running, I will improve with time/practice.

20130827 hill WO_2

BTW, I started using Strava this week and am loving the data, etc. – thus the cool graph.  Can’t wait to look at the month-end data!

Giddy-Up!

Training Journal – 8/27/13:

  • Current plan: Mix of running and biking
  • Today’s session: 1-hour ride
  • Comments: I rode for 1:17:28 for 20.26 miles @ 15.7 mph avg & avg cadence of 79.  The hill repeats accounted for 22 of the 77-minute session.
In Bicycling, Fitness , ,
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Endure

August 26, 2013 — Leave a comment

A fellow Run It Fast Club member shared this quote today:

“I will endure the darkness because it shows me the stars.”  – Og Mandino

Somewhat comforting; though sometimes, i seem to get stuck on the third word and ask how long ’til daybreak?

I guess it’s a half-empty – half-full kinda thing…but we press on.

Training Journal – 8/22/13:

  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 6-mile run
  • Comments: I did 6.2 miles @ 8:30 avg pace.
In Life , ,
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Old Me

August 25, 2013 — 7 Comments

Yesterday, my wife asked me to find a couple of pictures she took back in April of 2008 for something.

As I was scanning the computer for them, I stumbled across a few “Old Me” photos from a trip we took to Disneyland at that time.

Nothing like an “Old Me” pic to make the “New Me” feel good.

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I know the guy on the left could have never imagined doing the stuff below.

Sometimes, the guy on the right still can’t either…

Giddy – Up!

Training Journal – 8/25/13:

  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 3-Hour ride
  • Comments: I rode for 2:59:28 for 51.01 miles @ 17.1 mph avg & avg cadence of 86
  • Weekly mileage: Running: 18.83 / Bicycling: 101.56
In Bicycling, Fitness, General, Life, Running , , , , ,
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The Watcher

August 24, 2013 — Leave a comment

You never know who (or what) is watching you doing yard work.

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Training Journal – 8/24/13:

  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: Rest
  • Comments: Rest
In General , ,
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8/23/2013 Training Journal

August 23, 2013 — Leave a comment
  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 60 Minute BRick
  • Comments:
    • BIKE: 8.33 miles @ 17.7 mph avg, avg cadence 90. TIME: 28:12
    • TRANSITION: 3:00 min
    • RUN: 5.14 miles @ 7:42 avg pace. TIME: 39:39
    • TOTALS: Distance: 13.47 miles, Time: 1:10:51
In Bicycling, Running, Triathlon , , ,
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Language

August 22, 2013 — Leave a comment

I probably need to post this in a few other places to remind/reinforce:

We swim in language as fish swim in the sea, not noticing the power that our words have
to manifest, to create and to destroy. – Mary Jo Asmus

Training Journal – 8/22/13:

  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 8-mile run
  • Comments: I did 8.49 miles @ 8:18 avg pace.
In Christianity, Culture, Family, General, Life, Love, Marriage, Politics, Religion, Work , , , , , , ,
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HBS1, Meet HBS2

August 21, 2013 — 5 Comments

Runner nerd alert!

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Yes, I track the mileage on my shoes; and yes, I assign each pair a number.

With my first pair of Hoka One One Bondi Speeds (HBS1) at just over 200 miles and with a coupon for trisports.com in my possession, I picked up a second pair (HBS2) this week.

I originally wasn’t sure about Bondi Speeds, having been firmly committed to my Kinvara 3s for quite some time; but, I was looking for options to address my knee issues during June/July (which ultimately ended up being my IT band.) I already run trails in Hoka Stinson EVOs, so I knew and loved how those ran and figured the road shoes would be just as good – maybe even better. After reading a bunch of reviews, I went for it and fell in love.

The Bondi Speeds have just the right amount of support and cushion, without the weight – some think they look “heavy,” until they give them a try (they only weigh 1.8 oz more than the K3.) They have almost the same drop as the Kinvara 3s too (4.5mm vs. 4mm), so I haven’t sacrificed anything really with the switch – speed, comfort, etc. They have also worn well, showing minimal overall tread wear after 214.81 miles.

Bottom line: I’m sold.

I ran in my Kinvara 3s one day last week and still like them; but my primary road shoe is now the Bondi Speeds. I was torn at first, but not anymore.

Don’t worry HBS1, you’ve still got miles to go and are still in the rotation!

Training Journal – 8/21/13:

  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 1-hour ride
  • Comments: I rode for 1:13:38 for 21.13 miles @ 17.2 mph avg & avg cadence of 87
In Running ,
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8/20/2013 Training Journal

August 20, 2013 — Leave a comment
  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 5 mile run
  • Comments: I did 5.2 miles @ 8:19 avg pace.
In Running ,
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Separation & Cadence

August 19, 2013 — Leave a comment

Separation: The nail on my left big toe finally separated this morning after my ride. ok, i gave it a tiny bit of help. It was somewhat special that it happened today – an anniversary of sorts – as three months ago today I ran the 50K that caused it. I took a photo, but will spare timid readers and not post it. The toenail next to it is still a work in progress.

Cadence: I bought a speed/cadence sensor for my bicycle last Friday. I’m still researching the whole cadence thing; but, on this morning’s ride, I tried to maintain at least 80rpm while on the ride, with a stretch goal of finishing with an average above 80. I ended up with an average of 86rpm and a max of 124 (probably when I shifted wrong on a hill!) My legs felt the workout juuuust a bit throughout the day… Foam roller, do your thang!

Training Journal – 8/19/13:

  • Current plan: Mix of running and biking: Bicycling focus week
  • Today’s session: 1-hour ride
  • Comments: I rode for 1:15:11 for 21.08 miles @ 16.8 mph avg
In Bicycling , ,
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