- Current plan: Foxy’s Fall Century Training Plan
- Today’s session: 10/4 BRick and day one of carb loading for a half marathon on Sunday.
- Comments:
- BIKE: 10.96 miles @ 18.0 mph avg, avg cadence 89. TIME: 36:32
- TRANSITION: 3:22 min
- RUN: 4.02 miles @ 7:42 avg pace, avg cadence 97. TIME: 31:00
- TOTALS: Distance: 14.98 miles, Time: 1:10:54
Archives For November 30, 1999
Last Thursday, I posted about a cool email I got. Here are the details!
A few weeks ago, I posted a “before” picture I found while looking for a few pictures for my wife. On a lark, I entered the before and after pictures in a contest I happened to see on Competitor.com called “Share Your RUNNOVATION” [link]. It’s a contest, co-sponsored by New Balance, where people submit before and after photos and share about how running has changed their life. Winners receive a pair of New Balance shoes and apparel (valued at $500) – Woohoo!
It turns out, I was selected as the winner for this week! Pretty cool and humbling, especially when I look at the first two winners…
Anyway, click on the photo to check out my Runnovation page…
Training Journal – 9/9/13:
- Current plan: Foxy’s Fall Century Training Plan
- Today’s session: 20-mile ride
- Comments: I rode for 1:18:13 for 21.79 miles @ 16.7 mph avg & avg cadence of 84.
The seed was planted around the end of July…
So, there’s a group of us at church that are runners and cyclists who usually “talk “shop” (races, training, etc.) on Sunday mornings. It’s fun to check in and encourage one another each week – I know I look forward to it.
During one such conversation at the end of July, upon my sharing that I had increased my bicycling sessions, a friend said, “You should ride Foxy’s Fall Century with me in October!”
I don’t recall my specific reaction, but it was probably, “Pfffft!” or “Yeah Right” or something like that…though secretly, I was probably thinking to myself, “hmmmmm, could I ride 100 miles?”
Oh, and he added, “You’ve run a few marathons, you can do a century!” [I think fisherman call that “setting the hook.”]
Thus, the seed was planted.
If you’ve read more than one post on this blog, you know: I’m a runner and love it. A week from tomorrow, will be my second anniversary of running…I started and basically have not stopped since. Prior to September 2011, I was not athletic by any stretch of the imagination; but, with running, seem to have found my niche – something that I enjoy and am somewhat good at (especially when my biggest and main competition is myself!) Bicycling was something that I added to my running program to do something different (at first) and subsequently, to ensure longevity by easing up on leg/IT band stress. I guess I figured there had to be organized events (rides or races) just like those I enjoy each month as a runner; but I really never considered doing one. Again, I’m a runner. Now, someone was suggesting that I do a 100-mile ride…and that I could actually do it because I had “run a few marathons.”
What to do?
Test things – or more specifically, myself. So, for the past month, I’ve been riding more, checking my endurance in the saddle, toying with hill climbing, and other aspects and skills of cycling. Funny: all the things I did when I was progressing from 5Ks to half marathons to full marathons to a 50K (and someday a 50-miler.) Dip the toe, test the water, then…
The verdict: “Yeah, I can do it.”
So, after checking with my wife (who thinks I’m nuts already, but still loves me!), it’s a go: I am registered for Foxy’s Fall Century!
With that, I’m doing a temporary shift in my training focus through mid-October and will be bicycling a lot more. Not exclusively though, as I have two half marathons scheduled between now and then; but enough to ensure that three goals are achieved on October 19th:
- Finish in upright position
- With a smile on my face
- Wanting to do it again
The seed was planted around the end of July…I’m looking forward to the harvest on October 19th!
After that, I’ll be back to a running-focused plan for the balance of the year…I got plans!
Giddy-Up!
Training Journal – 9/4/13:
- Current plan: Foxy’s Fall Century Training Plan
- Today’s session: 21-mile circuit ride
- Comments: I rode for 1:13:11 for 21.12 miles @ 17.3 mph avg & avg cadence of 85.
Whew! What. a. month. I’m back on track with my running, courtesy of my foam roller! Also, for the second month in a row, I have expanded cycling from a “token” part of the program to more of a significant role. I have really been enjoying the additional bicycling sessions and actually have seen some improvement in my running efficiency because of it. I guess the articles touting the benefits of cross training are right.
No business trips this past month – WooHoo!
HIGH/LOW:
- HIGH: I’ve been able to run continuously on all workouts and, with consistent used of the foam roller, have not had any recurrence of IT band issues.
- LOW: Wow…I can’t really think of one for this month! Maybe the fact that I did not do any trail runs this month?
As far as new equipment:
- New pair of Hoka One One Bondi Speeds. With just over 200 miles on the first pair, I picked up a second pair to start working into the run sessions. I really love these shoes!
- Bib Shorts. I picked up a pair of bib shorts from Pactimo, thinking that I’d give them a try. After one ride, the verdict: love them! I actually picked up a second pair mid-month, during a sale they were having. I wasn’t sure if I would like them, but they actually are pretty comfortable and are now my preferred shorts for riding.
- Speed/Cadence Sensor. I got a Garmin Speed/Cadence sensor for the bike and am loving the data – especially the cadence. I think it has actually improved my efficiency on the bike, keeping me mindful of that aspect.
- Goody Bento Box from TIMBUK2. I had been toying with getting one of these and it was on sale one week, so I jumped. I really like it and appreciate the additional carrying capacity, freeing my jersey pockets for other essentials.
- BioLogic iPhone 5 Case. I had the iPhone 4s version of this mount and really liked it. When I upgraded my phone, getting this was a no brainer. I sold my old mount in eBay, so that was cool…someone else is now enjoying it!
- K-Edge GO BIG Pro Mount for my GoPro 2. I picked up this mount for my GoPro 2 after reading some pretty poor reviews on the standard bike mount. I really like it and the resulting stabilization of the videos. I have not had time to compile any of the videos…at some point I may take the time.
- Blue Steel Sports Anti-Chafe Cream. I have been getting samples of this in SWAG bags from Brazen Racing events for a while and throwing them away. I tried the sample I got in the Summer Breeze SWAG bag, really like it for cycling, and ordered a tube. Good stuff!
- Strava. Not equipment, but I started using Strava toward the later part of the month and really like the analytical aspects. I’m not sure about the Premium service yet though.
With that, here are the stats for the month that was August 2013:
- Current plan: Mix of running and biking
- Today’s session: 3-Hour ride
- Comments: I rode for 3:12:51 for 51.58 miles @ 16.0 mph avg & avg cadence of 81. As I planned my route last night (45.75 mi), I added some hill work at the 1/4-mark and the ~3/4-mark. I was ahead of schedule as I finished the 3/4-mark hill segment, so I looped it again, adding 5.8. I generally don’t deviate from my session plan (too much); but, the “plan” called for a 3-hour ride, so I went for it to ensure I rode the planned time. I’m getting the hang of the hill thing. [slowly]
- Weekly mileage: Running: 18.77 / Bicycling: 103.44
- Current plan: Mix of running and biking
- Today’s session: 1-hour ride
- Comments: I rode for 1:12:44 for 21.07 miles @ 17.4 mph avg & avg cadence of 88. Oh, and I hate my heart rate monitor. It never works…no mater what Google-gleaned secrets I employ and results in bad data: resting HR of 190; plus, 21 miles ridden with at avg HR of 229 and only 52 calories burned? I don’t think so… It’s dead to me…
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.
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.
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.
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.
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
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
This was the turn-around point for my ride this morning…
East end of the Dumbarton Bridge, at the Dumbarton Pier entrance
space
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
DENNARR(dot)COM 