- Current plan: Mix of running and biking
- Today’s session: 5 mile run
- Comments: I did 5.13 miles @ 8:21 avg pace.
Archives For November 30, 1999
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
- Current plan: Mix of running and biking
- Today’s session: 6 mile easy run
- Comments: I did 7.1 miles @ 8:41 avg pace
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 past Saturday, I ran the half marathon distance of Brazen Racing’s Summer Breeze run in San Leandro. Brazen Racing is another fantastic, local organizer that always puts on a quality events. Summer Breeze was their largest event so far this year and had 5K, 10K and half marathon distance options that drew a field of 558, 520, and 511 finishers respectively. If you are reading this and live in the SF Bay Area, give Brazen a try…you won’t regret it. Their events are great for runners of all levels.
The weather was great: overcast, about 59 at the start, and a slight wind coming off the bay at a few sections. It probably warmed up to the low sixties at the finish, but not too much warmer. Again, great weather for a run!
The half marathon course was an out-and-back that began in San Leandro’s Marina Park, proceeded south along the shoreline, into the Hayward Regional Shoreline area, and the back to the Marina Park. It was a mix of gravel and paved trails and was nice and flat. As with all Brazen events, course management and marking was great and the volunteers were excellent! Brazen recruits volunteer photographers as well for their events, so the free photos taken along the course are an awesome thing. As of today at lunch, there are over 17,000 photos from Saturday’s event posted online for free download!
The finish area had a great spread of food and drink and offered a great environment to recover and chat with other runners. Brazen events have grown in popularity and, with the large group of participants, are starting to draw vendors with SWAG at the post-event finish area. Very cool for Brazen and us runners!
My Race
I completed my sixteenth half marathon today and also continued my race-a-month streak, which is now at 22!
Today’s run was Brazen Racing’s Summer Breeze Half held in San Leandro along the bay shore. I’ll post a run report this coming week; but, ahead of that, my time was 1:47:42 @ a 8:14 avg pace – my third fastest half marathon and, what seems to be, a return to full running, as well. I think I’ve found the right mix of things to address my IT band syndrome.
Anyway, enjoy the weekend & GIDDY-UP!
Training Journal – 8/3/13:
- Current plan: Mix of running and biking
- Today’s session: Brazen Racing’s Summer Breeze Half Marathon
- Comments: See above, more to follow
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…
- Current plan: Mix of running and biking
- Today’s session: 7 mile run
- Comments: I did 7.27 miles @ an 8:31 avg pace
I think I ate close to the equivalent of 2/3s of my 14-mile, morning run of these at lunch today.
Training Journal – 7/28/13:
- Current plan: Mix of running and biking
- Today’s session: 2-hour long run
- Comments: I did 14.11 miles @ 8:33 avg pace for a total time of 2:00:40
- Weekly mileage: Running: 33 / Bicycling: 29.38
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
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