- 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
Archives For November 30, 1999
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
- Current plan: Mix of running and biking
- Today’s session: 1-hour ride
- Comments: I rode for 1:15:21 for 21.08 miles @ 16.8 mph avg
…Box.
Yep, got a new item for my bike set-up today: TIMBUK2 Small Goody Box…for essentials!
Training Journal – 8/14/13:
- Current plan: Mix of running and biking
- Today’s session: 8 mile run
- Comments: I did 8.51 miles @ 8:22 avg pace.
- Current plan: Mix of running and biking
- Today’s session: 1-hour ride
- Comments: I rode for 1:13:53 for 21.11 miles @ 17.1 mph avg
This was the turn-around point for my ride this morning…
East end of the Dumbarton Bridge, at the Dumbarton Pier entrance
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Good morning South Bay…
…and pelicans, ducks, and cranes.
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I think I have my Data and A/V center set-up the way I like now…
BioLogic Bike Mount Plus™ for iPhone 5
Found a great cue sheet app for the iPhone (it links to ridewithgps.com site for data)
Bike Mount for my Garmin 910XT
Settled on a location for the GoPro 2 using a K-Edge GO BIG Pro Mount
And my trusty Lumina 350, of course!
Training Journal – 8/11/13:
- Current plan: Mix of running and biking
- Today’s session: Long bike ride
- Comments: I did 47.39 miles @ 16:7 avg mph speed for a riding (moving) time of 2:50:37
- Weekly mileage: Running: 26.19 / Bicycling: 55.71
Training Journal – 8/9/13:
- Current plan: Mix of running and cycling
- Today’s session: 60 Minute BRick
- Comments:
- BIKE: 8.32 miles @ 17.4 mph avg TIME: 28:38
- TRANSITION: 2:58 min
- RUN: 5.19 miles @ 7:45 avg pace. TIME: 40:18
- TOTALS: Distance: 13.51 miles, Time: 1:11:54
Here’s a great one I saw on the No Limits Endurance Coaching Facebook page today…
Training Journal – 8/6/13:
- Current plan: Mix of running and biking
- Today’s session: 8 mile easy run
- Comments: I did 8.5 miles @ 8:38 avg pace
This morning’s ride was from the “is this too much too soon?” / “what was I thinking!” file…OK, maybe just 3.75 of the first 5 miles…
I decided to give Sierra Road a “try” this weekend; even after reading about it on a few blogs, checking route maps and elevations, and test driving it during the week. Oh, did I mention that I haven’t done too much hill training and that I ran a half marathon on Saturday? GO BIG, OR GO HOME!
The plan was to do a 33-mile ride (door-to-door) up Sierra, out to the northern end of Calaveras Reservoir, back to Milpitas, and then home – knowing full well that the first 5 miles would take a fair amount of time and be at a sloooow pace. Having mapped out the course, I was willing to suck for five miles to enjoy the rest of the ride.
I started out early to avoid traffic and other cyclists making the climb (read: avoid embarrassing myself.) I made it up the first incline and stopped. Went a little further, then stopped. I repeated that for a while; but ended up fast walking the bike for several sections in between rides. Not sure if walking the bike is kosher, but I didn’t care. In my mind, forward progress was still progress, regardless of the means…and I was not about to go back down Sierra and reroute that way. I wanted to ride the planned route.
I made it to the summit in about an hour, ending up with avg speeds of 8.4, 5, 4, & 4.5 for miles 2 though 5. After that, it was downhill and rollers – Weeeeee! I ended up with an average speed of 12.8 for the entire ride and had a top speed of 33.5.
When I got to the turn toward Calaveras Reservoir, I looked at the time and decided not to head that way. I opted to do an out-and-back leg to Fremont and extended passed my homeward turn to stretch the ride to 27 miles.
All in all, it was a great and challenging ride. I do need to work on climbing, though I don’t know that I’d ever be able to do Sierra Road without stopping. I think I will come the other direction next time.
Here are some shots I took on the ride. I also had my GoPro mounted on the bike and may post part of that video later this week – sans the walking parts.
Below the cloud cover. Home is down there somewhere…
Backside of Boccardo Peak (I usually run up to there)
Reminded me of the view from Haleakalā
Sunday sunrise on Silicon Valley. (from Sierra Rd summit)
![Me taking "Sunday sunrise..." [still from my GoPro]](https://i0.wp.com/dennarr.com/wp-content/uploads/2013/08/20130804-113738.jpg?w=124&h=93&ssl=1 "20130804-113738.jpg")
Me taking “Sunday sunrise…” [still from my GoPro]
What a view!
Funny thing: No photos after the Sierra summit. Guess I got my second wind…
Have a great week!
Training Journal – 8/4/13:
- Current plan: Mix of running and biking
- Today’s session: 2-hour bike ride
- Comments: I did 27.29 miles @ 12:8 avg mph speed
- Weekly mileage: Running: 25.52 / Bicycling: 75.15
Well, July started with a diagnosis for my “knee” problems – IT Band Syndrome – and ended with a viable remedy that has resulted in a return to running continuously without having to use a Run/Walk routine. BOOYAH!
With those two things alone, I call July a great month. I’ll admit it, I was in the dumps about things at the end of June…
July also saw an increase in the amount of bicycling I am doing as part of my training. At first, it was to stay active while giving my knees, and then ITB, less pounding. I was previously cross training (wink, wink), but I turned it up a notch this month. I increased the days per week I rode and I think that also benefited my ITBS. With the increase in cycling, I’ve added BRicks to my weekly program too. I’m having fun and think the increase in cycling also might mark a transition for me to multisport, though I’m not using the “T” word yet. yet. There’s that scary “S” word that I need to consider, evaluate, plan for, etc.
I had one business trip this month and did a great, though hot and humid, trail run in Virginia’s Prince William Forest Park.
HIGH/LOW:
- HIGH: Actually two: 1) Ran the Quarry Lakes Half and beat my time from the SF Second Half and 2) Figured out how to address my IT band Syndrome!
- LOW: IT band issues (though only for half of the month), to the point that I DNF’d a workout…for the first time. I was pretty dejected that day…
As far as new equipment:
- Foam Roller. I bought this the day before the Zoom Quarry Lakes Half and I know it made a difference. I stared using it consistently and I am sold on the thing!
- I bought a pair of Triathlon shorts that were on sale at Sports Basement…for my Brick workouts…not the “T” thing yet. Yet.
With that, here are the stats for the month that was July 2013:
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