- Current plan: Mix of running and biking
- Today’s session: 1-hour ride
- Comments: 18.38 miles @ 16.9 mph avg for a ride time of for 1:05:13
Archives For November 30, 1999
Quite possibly related to my CHIP(S) post yesterday; somehow, last night, I chipped a crown eating a cracker…
What I though was salt crumbs, actually turned out to be the inside portion a crown!
A total bummer, since I just had my dental exam last week and got the “all clear” for six months.
Yipee…
Training Journal – 7/29/13:
- Current plan: Mix of running and biking
- Today’s session: 1-hour ride
- Comments: I ended up riding for 1:14:51 for 21.17 miles @ 17.0 mph avg
I. am. lovin’. this. thing!
OK, maybe not the roller itself or the accompanying “felling” that comes when using it; but I am loving the benefits I’m seeing from using it regularly on my IT band. This morning’s session, particularly the run, was a shocker!
I was skeptical at first, but bought it anyway. After using this baby for the last two weeks, I am sold! This week, I am back to continuous running – after a 6-week period of exclusively doing a run/walk/run regimen – and back at a pre-injury pace too. [knock wood]
I’ve started rolling the IT band in both legs just to make sure I’m evenly stretched and am also starting to roll the other muscles in my legs as well. I roll before each training session, after it, and several times during the day while I’m at home – about 30 seconds to a minute be leg. Basically, I’m a rollin’ fool!
I think revising my training program has helped as well: still remaining active, but cross-training by replacing a few run sessions with cycling ones. Coincidentally, Competitor.com posted a great article on the benefits of cross-training for runners yesterday. I’m not a gym-goer, so I’m counting cycling as my cross. I’m still tweaking the program, but this is what I am leaning toward:
- Mon: Bike – 1 hour
- Tues: Run – 4 to 6 miles
- Wed: Bike – 1 hour
- Thurs: Run – 7 to 10 miles
- Fri: Brick – 1 hour
- Sat: Rest (and pancakes!)
- Sun: 2+ hour long run
Revised training program or not, I think the foam roller is playing a big part in remedying my IT band syndrome…
WooHoo!
Training Journal – 7/26/13:
- Current plan: Mix of running and cycling
- Today’s session: 60 Minute BRick
- Comments:
- BIKE: 8.3 miles @ 17.3 mph avg TIME: 28:52
- TRANSITION: 3:35 min
- RUN: 4.25 miles @ 7:49 avg pace. TIME: 33:13
- TOTALS: Distance: 12.55 miles, Time: 1:05:40
- Current plan: Mix of running and biking
- Today’s session: 1-hour ride
- Comments: I hit the road a bit early and ended up riding for 1:16:16 for 21.08 miles @ 16.6 mph avg
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.
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
- 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.
- 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…
- Current plan: Mix of running and biking right now
- Today’s session: Rest day
- Comments: Nada…
…and left with two for myself.
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
Spreadin’ the message on this morning’s ride…
Training Journal – 7/14/13:
- Current plan: Mix of running and biking right now
- Today’s session: 2-hour ride
- Comments: I ended up riding for 2:03:02 for 32.83 miles @ 16 mph avg
- Weekly mileage: Running: 16.53 / Bicycling: 80.68 [this is the first week I’ve had more miles riding than running.]
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