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
Archives For November 30, 1999
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:
Continue Reading…
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
On Saturday, after my “Happy, Happy, Happy” run, I commented: “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.”
On Sunday, I went for a nice and easy, 12-mile, trail run and felt pretty good after – just a slight “notice” from my IT band, which I rolled out…throughout the day.
Yesterday, I rested…but still used the foam roller and Stick.
Today, I decided to go for it and try my scheduled, six-mile run without walk intervals…with the thought that I would drop back to a run/walk pattern at the first IT Band twinge. My thought was to just run, focus on form, pace,…the essentials, and not think about Mr. ITB.
The twinge never happened!!! [though I honestly kept waiting]
I ended up with a wonderful steady state run that felt fantastic…and was back at my half marathon PR training paces!
(OK, I’m a dashboard junkie)
space
After I got home, I walked for a bit, got ready for work, and used the foam roller again before I left.
I know Mr. ITB will probably still let me know he’s around occasionally and today doesn’t equate to a complete recovery; but, it was a welcome victory! I still plan on taking things slow and steady. I know the run/walk plan works and will still use it to recover – but I sooo want to get back to straight running, at least to the half marathon distance.
I’ll be back on the bicycle tomorrow, just to give things a rest/change-up.
Giddy-up! – Kramer
Training Journal – 7/23/13:
- Current plan: Mix of running and biking right now
- Today’s session: 6 mile run
- Comments: I did 6.5 miles @ 8:10 avg pace
- 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.
…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
- Current plan: Mix of running and biking
- Today’s session: Pre-run rest day
- Comments: I thought about riding this morning – even set everything out – but stayed up too late last night. A rest day was on the plan anyway!
- Current plan: Mix of running and biking right now & trying to address ITBS
- Today’s session: Rest
- Comments: Rest
Well, my doctor called today with the results from my knee MRI:
- Knee is fine structurally, though I do have some mild osteoarthritis
- Iliotibial band is not so good. I have ITB Syndrome, thus the lateral knee pain
He said it’s not enough to merit any medical procedure and recommended that I research some stretches, etc. to address it – as well as being smart about exercise. He liked the fact that I’m bicycling more and taking it easy when I run.
So, I’m researching…
Training Journal – 7/5/13:
- Current plan: Nothing fancy, just a mix of running and biking right now…with a half marathon on the calendar now!
- Today’s session: Cross Train: 90 minute bike ride
- Comments: I rode 25.47 miles @ 16 mph avg. for a time of 1:36:19.
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