RIDE ~25 miles in 90 mins, trainer
The original plan was to be at New Town but we got rained out. Instead of waiting until later in the day to ride outdoors, I opted to just get a ride in on the trainer instead. Watched the 2nd half of Desolation of Smaug. Good ride, went fast!
It's the end of 8pril, I set some goals this month to break some habits and I did it! I worked towards smaller incremental changes and this worked for me. Finally breaking some plateaus and looking ahead to new goals.
There was rain all morning, then I did errands, then I met RM and D for a TGP walk. After that some spectacular thunderstorms that I watched from my upper deck. The clouds were amazing, the thunder a near-constant rumble far away (storms weren't directly over head), and the rain wasn't too much to be out watching this. Nice way to end the month!
Saturday, April 30, 2016
Friday, April 29, 2016
Supposed to be a rest day!
RUN to PT and back: 5 miles in 50 mins
PT 1 hour, mostly shoulder work
BIKE COMMUTE 9.5 miles
Normally I bike to PT so hopefully it wasn't a bad idea to run today, it puts me at 4 days in a row of running (6+10+7+5=28 miles!) but the plan is to not run tomorrow at NT with the mentoring clinic and the group ride. Assuming the forecasted rain doesn't cancel our plans! But we know how terrible these forecasts can be.
Today at PT focused on isolating the infraspinatus with cable, then lateral and side lifts with 5# bells alternating both arms and single arms. Then rows (up to 50#!), more lunges with overhead press. Still suck at the overhead with the weak arm. It just shakes then falls towards my face.
The run goal was EASY, and I kept it easy. So it was refreshing. Pretty day, lots of clouds but ambient. Forecast of rain overnight!
PT 1 hour, mostly shoulder work
BIKE COMMUTE 9.5 miles
Normally I bike to PT so hopefully it wasn't a bad idea to run today, it puts me at 4 days in a row of running (6+10+7+5=28 miles!) but the plan is to not run tomorrow at NT with the mentoring clinic and the group ride. Assuming the forecasted rain doesn't cancel our plans! But we know how terrible these forecasts can be.
Today at PT focused on isolating the infraspinatus with cable, then lateral and side lifts with 5# bells alternating both arms and single arms. Then rows (up to 50#!), more lunges with overhead press. Still suck at the overhead with the weak arm. It just shakes then falls towards my face.
The run goal was EASY, and I kept it easy. So it was refreshing. Pretty day, lots of clouds but ambient. Forecast of rain overnight!
Thursday, April 28, 2016
Supraspinatus online, infraspinatus not yet
RUN 7 miles in 57 mins, the 6.6 loop in 53 (8:02m/m)
No commute today
Slightly chilly morning after some overnight rains, but clear and calm. I was eager to share a few laughs about yesterday's story, happy to see DC back after his heart procedure, and feeling much better about today's run than I did about yesterday's.
A note about nutrition from yesterday -- I had a good, energetic afternoon and evening, wasn't hungry and dragging like I often am when I get home. So still testing.
Anyway, the run was great. BE, CE, and I led to the hill, then I dropped back to talk to DC. We talked my tax woes, his procedure, and Evolve coaching. DC broke off early near the stables, and I set out to reel in BE and CE. Slowly, slowly, slowly caught them along Jefferson lake.
Given how I felt yesterday, how is a day like today so easy to pull off?! I did eat less today pre run. I'm more "on schedule" today because I need to be somewhere on time. Is the the group effect? A combination of any of these factors? So hard to say, but it's like this week after week.
My appt with Dr M was all great news. My supraspinatus muscle is coming back. The infraspinatus not yet. But given that one has improve so much, I guess it's a matter of time before the other will too. He suggested the needed exercises (cable or band pulley, elbow locked against ribs, movement across abdomen) and said everything I'm doing is helping. YAY!!
And no pains or problems from yesterday's fall, maybe maybe some left hip pain but nothing I can attribute to the fall with certainty.
No commute today
Slightly chilly morning after some overnight rains, but clear and calm. I was eager to share a few laughs about yesterday's story, happy to see DC back after his heart procedure, and feeling much better about today's run than I did about yesterday's.
A note about nutrition from yesterday -- I had a good, energetic afternoon and evening, wasn't hungry and dragging like I often am when I get home. So still testing.
Anyway, the run was great. BE, CE, and I led to the hill, then I dropped back to talk to DC. We talked my tax woes, his procedure, and Evolve coaching. DC broke off early near the stables, and I set out to reel in BE and CE. Slowly, slowly, slowly caught them along Jefferson lake.
Given how I felt yesterday, how is a day like today so easy to pull off?! I did eat less today pre run. I'm more "on schedule" today because I need to be somewhere on time. Is the the group effect? A combination of any of these factors? So hard to say, but it's like this week after week.
My appt with Dr M was all great news. My supraspinatus muscle is coming back. The infraspinatus not yet. But given that one has improve so much, I guess it's a matter of time before the other will too. He suggested the needed exercises (cable or band pulley, elbow locked against ribs, movement across abdomen) and said everything I'm doing is helping. YAY!!And no pains or problems from yesterday's fall, maybe maybe some left hip pain but nothing I can attribute to the fall with certainty.
Wednesday, April 27, 2016
You'll never believe what hit me on the commute
RUN 10 miles in 1:37, around town
BIKE COMMUTE 9.5 miles
First the run. It was forecasted to rain, but not a drop fell all day. Forecasters suck at this it seems. I slept in 1 hour until 530, just needed it. I ate a serving of oatmeal last night and reduced my preWO today to start playing with my nutrition. Today I had: string cheese, small red tater, 0.5T butter, 1 egg white, orange. Still seems like a lot, but I at the orange and cheese at 4am, the rest around 6am, then ran at 7am. It sat better than yesterday's pre of similar with a full egg added in, and extra cheese. Still too much, it sat better but not great. Or the oats are still causing symptoms?
The run was a bit of a struggle, I just wasn't into it or I was really tired, or my nutrition was a complete fail. Or the fact that I didn't stay on drink schedule yesterday? I ate half a powerbar during the run, but never did get a bump of good energy. My pace was OK though at 9:42. It felt MUCH worse than that. I was actually happy to wait on a red light.
PostWO I was going to have kombucha with 1T dextrose, 1T maltodextrin, and a scoop of BCAA. Tasted AWFUL, only drank about half. Then I tried another serve of oatmeal with similar scoops and some kefir stirred in. Wasn't good, it was OK. But starting around 1pm I started having gut pain and bloating and gas. The oatmeal? Or the stress?
The stress....and lots of it, acute this time. I was biking to work and was only a few blocks from the house when I saw two Sheriff cars watching a neighbor drive a rather large RC car around on the street and across yards. I watched, passed by, kept going. Another block or two away the car suddenly zoomed up along side me, U-turned in front of me, and I could not avoid hitting it! Puppy's front tire popped up on the hood and over I went onto the pavement. I was at a near stop, it was a controlled fall, but a fall nonetheless. I hit the left side -- hand, elbow, shoulder, and knee. My first thought was "what did I break" the second was "OMG my left shoulder" and my third was "WTF". Some house remodelers saw it, yelled to ask if I'm OK. I nod. I look back towards the house and see another police truck in the intersection, did they see this? A car passing by who saw what happened stopped and asked repeatedly if I was OK. Apparently I didn't look OK, they kept asking. I was OK, nothing broken, nothing serious, but my adrenaline and heart rate had me shaking.
Finally the 'driver' of the car ran over. I assured him I was OK, he profusely apologized, said he didn't realize how close he was to me. Seriously!? Why do people think it's OK to f^ck with bikes like this?! I'm still shaking, but I'm calm and again assure him I'm OK. He says he's an Uber driver, said if I ever needed a ride to call him. Like I'd get in a real car with him after seeing him drive the RC car?! Shoogie and I walk by his 'chauffeur' car on our walks, so I know this guy is a neighbor, and now every time I pass his car I'll hope Shoogie pees next to it!
My chain was derailed, I checked over the bike and adjusted a few things, and got on my way. All day stressed a bit, just a bit frazzled. No severe damages, just some sore spots. Ugh.
BIKE COMMUTE 9.5 miles
First the run. It was forecasted to rain, but not a drop fell all day. Forecasters suck at this it seems. I slept in 1 hour until 530, just needed it. I ate a serving of oatmeal last night and reduced my preWO today to start playing with my nutrition. Today I had: string cheese, small red tater, 0.5T butter, 1 egg white, orange. Still seems like a lot, but I at the orange and cheese at 4am, the rest around 6am, then ran at 7am. It sat better than yesterday's pre of similar with a full egg added in, and extra cheese. Still too much, it sat better but not great. Or the oats are still causing symptoms?
The run was a bit of a struggle, I just wasn't into it or I was really tired, or my nutrition was a complete fail. Or the fact that I didn't stay on drink schedule yesterday? I ate half a powerbar during the run, but never did get a bump of good energy. My pace was OK though at 9:42. It felt MUCH worse than that. I was actually happy to wait on a red light.
PostWO I was going to have kombucha with 1T dextrose, 1T maltodextrin, and a scoop of BCAA. Tasted AWFUL, only drank about half. Then I tried another serve of oatmeal with similar scoops and some kefir stirred in. Wasn't good, it was OK. But starting around 1pm I started having gut pain and bloating and gas. The oatmeal? Or the stress?
The stress....and lots of it, acute this time. I was biking to work and was only a few blocks from the house when I saw two Sheriff cars watching a neighbor drive a rather large RC car around on the street and across yards. I watched, passed by, kept going. Another block or two away the car suddenly zoomed up along side me, U-turned in front of me, and I could not avoid hitting it! Puppy's front tire popped up on the hood and over I went onto the pavement. I was at a near stop, it was a controlled fall, but a fall nonetheless. I hit the left side -- hand, elbow, shoulder, and knee. My first thought was "what did I break" the second was "OMG my left shoulder" and my third was "WTF". Some house remodelers saw it, yelled to ask if I'm OK. I nod. I look back towards the house and see another police truck in the intersection, did they see this? A car passing by who saw what happened stopped and asked repeatedly if I was OK. Apparently I didn't look OK, they kept asking. I was OK, nothing broken, nothing serious, but my adrenaline and heart rate had me shaking.
Finally the 'driver' of the car ran over. I assured him I was OK, he profusely apologized, said he didn't realize how close he was to me. Seriously!? Why do people think it's OK to f^ck with bikes like this?! I'm still shaking, but I'm calm and again assure him I'm OK. He says he's an Uber driver, said if I ever needed a ride to call him. Like I'd get in a real car with him after seeing him drive the RC car?! Shoogie and I walk by his 'chauffeur' car on our walks, so I know this guy is a neighbor, and now every time I pass his car I'll hope Shoogie pees next to it!
My chain was derailed, I checked over the bike and adjusted a few things, and got on my way. All day stressed a bit, just a bit frazzled. No severe damages, just some sore spots. Ugh.
Tuesday, April 26, 2016
Pollen! Hope the rain helps that
RUN 6.1 miles in 55 mins, intervals at LP
BIKE COMMUTE 10 miles
Oh what a pretty morning. Our walk was so calm, still, quiet, perfect temps.
Last night while biking to PT I rode my loop around LP and noted the pollen. Got it again today when I ran there. Not bad, just enough to notice.
Once again I think I ate too much before the run: orange, egg, whites, small tater, 0.5T butter, 1.5oz cheese. Now 1oz of cheese was right before the run-- testing to see if it would be good race nutrition. Eh, no. I had mild gut pain and discomfort. Could also be the premeal, but I eat those other foods normally, the cheese was new.
Good run, but again really flat energy. I'll get back to that below. I ran the first 2 miles at easy pace, then once at the park I did quarter-distance intervals -- on, off, on, etc --. I was moving but it didn't feel great. Did a few more like this until 5 miles, then wandered home through BP area.
Short walk with Shoogie with Kombucha, BCAA, and a few tsp sugar.
Ah, the sugar. So my post run nutrition needs work. Apparently so does my pre run!
So here's the test: Eat LESS pre and MORE post. I PubMed'ed this topic and found a study that showed increased performance the next day after consumption of 0.8g CHO/kg and 0.4g/kg whey protein isolate, as measured by bike performance. Blood showed more insulin with addition of protein.
Some calculations: I'm about 52 kg. The CHO was half and half glucose (dextrose) and maltodextrin.
52 x 0.8 = 42 grams, so about 21 grams of each product, or 164 calories total
52 x 0.4 = 21 grams, so about 23 grams of wpi, or 86 calories.
The study provided the CHO+PRO drink as 56g/L each sugar and 57g/L wpi, along with 0.7g/L salt. (not much salt!).
So I'd need to drink ... 0.5L of water containing....
80 calories of dextrose is 2 tablespoons or 21 grams
80 calories of maltodextrin is 3.3 tablespoons, or 21 grams
To get to the g/L mentioned, I'd need 0.4L of water with the above tablespoons....21g/0.4L works out to ... almost 56g/L for each sugar. Check.
Looks like I'd have to buy whey protein isolate...my BCAA is 5g/scoop and I think zero calories, geez I'd need 5 scoops! YIKES! Reseaching the diff between whey protein concentrate and isolate, I'm not lactose sensitive...I think...looking for unflavored with out other additives. Might have found something!
Amazing rain and thunderstorm blew through this afternoon. Skies completely dark, wind and sheets of rain. Mostly cleared now, looking for some more clearing before starting my commute home. Thankfully brought shorts to replace my pants! And I get to stop at LHG on the way home -- milk, tea, and a reward for some accomplished goals :)
BIKE COMMUTE 10 miles
Oh what a pretty morning. Our walk was so calm, still, quiet, perfect temps.
Last night while biking to PT I rode my loop around LP and noted the pollen. Got it again today when I ran there. Not bad, just enough to notice.
Once again I think I ate too much before the run: orange, egg, whites, small tater, 0.5T butter, 1.5oz cheese. Now 1oz of cheese was right before the run-- testing to see if it would be good race nutrition. Eh, no. I had mild gut pain and discomfort. Could also be the premeal, but I eat those other foods normally, the cheese was new.
Good run, but again really flat energy. I'll get back to that below. I ran the first 2 miles at easy pace, then once at the park I did quarter-distance intervals -- on, off, on, etc --. I was moving but it didn't feel great. Did a few more like this until 5 miles, then wandered home through BP area.
Short walk with Shoogie with Kombucha, BCAA, and a few tsp sugar.
Ah, the sugar. So my post run nutrition needs work. Apparently so does my pre run!
So here's the test: Eat LESS pre and MORE post. I PubMed'ed this topic and found a study that showed increased performance the next day after consumption of 0.8g CHO/kg and 0.4g/kg whey protein isolate, as measured by bike performance. Blood showed more insulin with addition of protein.
Some calculations: I'm about 52 kg. The CHO was half and half glucose (dextrose) and maltodextrin.
52 x 0.8 = 42 grams, so about 21 grams of each product, or 164 calories total
52 x 0.4 = 21 grams, so about 23 grams of wpi, or 86 calories.
The study provided the CHO+PRO drink as 56g/L each sugar and 57g/L wpi, along with 0.7g/L salt. (not much salt!).
So I'd need to drink ... 0.5L of water containing....
80 calories of dextrose is 2 tablespoons or 21 grams
80 calories of maltodextrin is 3.3 tablespoons, or 21 grams
To get to the g/L mentioned, I'd need 0.4L of water with the above tablespoons....21g/0.4L works out to ... almost 56g/L for each sugar. Check.
Looks like I'd have to buy whey protein isolate...my BCAA is 5g/scoop and I think zero calories, geez I'd need 5 scoops! YIKES! Reseaching the diff between whey protein concentrate and isolate, I'm not lactose sensitive...I think...looking for unflavored with out other additives. Might have found something!
Amazing rain and thunderstorm blew through this afternoon. Skies completely dark, wind and sheets of rain. Mostly cleared now, looking for some more clearing before starting my commute home. Thankfully brought shorts to replace my pants! And I get to stop at LHG on the way home -- milk, tea, and a reward for some accomplished goals :)
Monday, April 25, 2016
Learning more at personal training
BIKE COMMUTE 15 miles, commute + gym
STRENGTH 1 hr
Another pretty day, relaxed morning and nice weather. Not as meditative and calm as last Monday, that was blissful.
Today at PT all upper body, focusing on rear delts, lats, all those. Single and dual arm movements. In the inclined row (I think?) I realized I was getting better at detecting which muscles I'm using, which ones I'm supposed to be using, and refining technique. JG and I talked lots of nutrition -- my energy has been so flat lately, gotta be the nutrition. So aside from discussion on potato chips (my junk food over the weekend), pizze and coke zero (his!), pork rinds, balut, etc, we did talk my nutrition specifically.
I think my issue is that due to the limitations of how much starch I can intake at a time, I'm not glycogen reloading completely?
He asked what I ate after yesterday's 15 mile run. Er..........a bottle of water with BCAA, some leftover chips.....3hrs later I was barely hungry for a meal.
!!!! He pointed out that this is an issue, a duh moment for me because I do know that but I'm not honoring it!! So I promised I'd pay more attention to it this week and report back. Sounds like I have some PubMed'ing to do.
STRENGTH 1 hr
Another pretty day, relaxed morning and nice weather. Not as meditative and calm as last Monday, that was blissful.
Today at PT all upper body, focusing on rear delts, lats, all those. Single and dual arm movements. In the inclined row (I think?) I realized I was getting better at detecting which muscles I'm using, which ones I'm supposed to be using, and refining technique. JG and I talked lots of nutrition -- my energy has been so flat lately, gotta be the nutrition. So aside from discussion on potato chips (my junk food over the weekend), pizze and coke zero (his!), pork rinds, balut, etc, we did talk my nutrition specifically.
I think my issue is that due to the limitations of how much starch I can intake at a time, I'm not glycogen reloading completely?
He asked what I ate after yesterday's 15 mile run. Er..........a bottle of water with BCAA, some leftover chips.....3hrs later I was barely hungry for a meal.
!!!! He pointed out that this is an issue, a duh moment for me because I do know that but I'm not honoring it!! So I promised I'd pay more attention to it this week and report back. Sounds like I have some PubMed'ing to do.
Sunday, April 24, 2016
Blistering trail run at LV
RUN 2:50 and just a hair under 15 miles
TV and I both needed a long run, both of us are unsure about the upcoming (in a month!) 50M we're signed up for. Me more worried than him of course. He's more confident about his base, my insecurities come from my injuries and recoveries. So day our goals: me to run 3 hrs, 18 miles if possible; him to run a nice long run with me. I miss my friends :)
Yesterday's ride left my upper back tired and my lower back on the edge of tired. Today was the first run since the rib break in early March with a fully loaded Camelbak. It was fine. I got tired but wouldn't say it hurt or was uncomfortable.
For nutrition I tested Lay's potato chips from the gas station stop. I see them at many aid stations and I can get them for a dollar at the dollar store! Widely available and cheap, sugar-salt-fat, will they work? I had about half the bag halfway into the run, and I think the did!
My energy was good, lately I've been worried about my energy, mental and physical. I seem....flat. Like I don't have a spark. But I do, it just waxes and wanes a lot. Sometimes I think I could never run 3 hours like I did today, then I do it, and it feels good but not as good as it should. Odd and confusing.
Another odd thing was how much water I drank and how little I had to pee! I was sipping extra water because the pollen was starting to irritate the back of my throat. I drained quite a bit of the Camelbak but not once had to "go" on the trail (even after 3 hrs!) and once at the visitor's center still not much urge or need. And for the rest of the day it seemed my body was just a sponge for water, all going in but not coming out. Don't think I started off dehydrated, not for as many times as I had to get up and pee overnight!
Loved talking with TV. Sometimes I'm in a mood, today was a better one. I wasn't negative on myself, sometimes I really get on that track. Nope, today I was cussin' more (TV suggested 'phlox' as an alternative LOL), we talked about the squirrels in his attic, upcoming races, Indian food, my Moroccan hash recipe search, how we were about the only runners out there today, and more and more.
He wanted to burn his quads a bit so bombed a few hills, and did 3 hill repeats on the last big hill up to the Hamburg. At that point my energy was tanking and my back was on edge. Running up the hill was not an option so I walked. My lower back was starting to talk, so add that into everything else fatigued and sore (the back, legs mostly OK) it was time to stop. Once we finished I wished I would have at least walked a little bit while he did his repeats so I could hit an honest 15 miles!
When we got done, I found I had sweat blisters on my arms, due to last week's sunburn.
In the visitor's center (once it opened, we were done at 11:55am and it didn't open until noon, rare to be done so early) we met the docents - nice couple - who chatted with us. He said we had Hitler to thank for the whole Weldon are site! I pointed out Godwin's Law and dubbed his theory Karl's Law. ha! Just little things I want to remember :)
RUN 43 miles
BIKE 25 miles
BIKE COMMUTE 48 miles
Less run miles, well less overall miles! But I didn't tightly plan this weekend of running to hit a goal number.
TV and I both needed a long run, both of us are unsure about the upcoming (in a month!) 50M we're signed up for. Me more worried than him of course. He's more confident about his base, my insecurities come from my injuries and recoveries. So day our goals: me to run 3 hrs, 18 miles if possible; him to run a nice long run with me. I miss my friends :)
Yesterday's ride left my upper back tired and my lower back on the edge of tired. Today was the first run since the rib break in early March with a fully loaded Camelbak. It was fine. I got tired but wouldn't say it hurt or was uncomfortable.
For nutrition I tested Lay's potato chips from the gas station stop. I see them at many aid stations and I can get them for a dollar at the dollar store! Widely available and cheap, sugar-salt-fat, will they work? I had about half the bag halfway into the run, and I think the did!
My energy was good, lately I've been worried about my energy, mental and physical. I seem....flat. Like I don't have a spark. But I do, it just waxes and wanes a lot. Sometimes I think I could never run 3 hours like I did today, then I do it, and it feels good but not as good as it should. Odd and confusing.
Another odd thing was how much water I drank and how little I had to pee! I was sipping extra water because the pollen was starting to irritate the back of my throat. I drained quite a bit of the Camelbak but not once had to "go" on the trail (even after 3 hrs!) and once at the visitor's center still not much urge or need. And for the rest of the day it seemed my body was just a sponge for water, all going in but not coming out. Don't think I started off dehydrated, not for as many times as I had to get up and pee overnight!
Loved talking with TV. Sometimes I'm in a mood, today was a better one. I wasn't negative on myself, sometimes I really get on that track. Nope, today I was cussin' more (TV suggested 'phlox' as an alternative LOL), we talked about the squirrels in his attic, upcoming races, Indian food, my Moroccan hash recipe search, how we were about the only runners out there today, and more and more.
He wanted to burn his quads a bit so bombed a few hills, and did 3 hill repeats on the last big hill up to the Hamburg. At that point my energy was tanking and my back was on edge. Running up the hill was not an option so I walked. My lower back was starting to talk, so add that into everything else fatigued and sore (the back, legs mostly OK) it was time to stop. Once we finished I wished I would have at least walked a little bit while he did his repeats so I could hit an honest 15 miles!
When we got done, I found I had sweat blisters on my arms, due to last week's sunburn.
In the visitor's center (once it opened, we were done at 11:55am and it didn't open until noon, rare to be done so early) we met the docents - nice couple - who chatted with us. He said we had Hitler to thank for the whole Weldon are site! I pointed out Godwin's Law and dubbed his theory Karl's Law. ha! Just little things I want to remember :)
RUN 43 miles
BIKE 25 miles
BIKE COMMUTE 48 miles
Less run miles, well less overall miles! But I didn't tightly plan this weekend of running to hit a goal number.
Saturday, April 23, 2016
New Town brick with TH! And Frea is back!
BIKE 25 miles in 90 mins
RUN ?just under 4 miles in ~30 mins
YAYAYAYAYAY!! Got to see TH! It's been...months? We did soooo much training together in the past years that this past year of training without her has really been different. So many memories of tough rides, long runs, talking and more all have her.
Met her in NT as other riders were heading out. Groups galore! This was Frea's first ride since B2B in October 2014. YES, Frea was racked for over a year. Sad but true. But she's back!
I wasn't sure of a lot of things today, primarily by shoulder's ability to handle being in aero. In addition, my riding skills, endurance, nutrition, etc, etc. But like I say, gotta start somewhere.
The ride was great, when TH's garmin chirped I was surprised to know it was time to turn around! 45 mins already, we didn't make it all the way to PdS. Ah, these familiar roads. I missed them.
By 60 mins in I started noticing fatigue in my shoulder. I had trouble pulling the water bottles out of the cage and had to stop the bike to get a drink. Then in stopping the bike I didn't feel strong in leaning on the left handlebar to swing my leg over. Once we were done, it was really out of sorts, upper and lower back. I'm using new muscles to compensate and flexing ones that haven't been in aero for over a year. Give it time.
And I missed TH! Gawds I had soooo much to say. Sometimes it just all spilled out -- adventures from a visit at home, stuff that happened with DK, my ace status, nutrition, injuries. Her school has been taking up her time, it's amazing how she can find the time and dedication, but in a few weeks she's done for the semester :)
The run was a surprise, around the 2 mile mark when we turned around I had so slow us down, I couldn't tell my stories at the pace we were running 8 min miles! We walked a bit after, talked about my butterfly book, tattoo design. There's nothing I can't tell her it seems, and so much more I want to tell her! Hurry up and study dammit :)
RUN ?just under 4 miles in ~30 mins
YAYAYAYAYAY!! Got to see TH! It's been...months? We did soooo much training together in the past years that this past year of training without her has really been different. So many memories of tough rides, long runs, talking and more all have her.
Met her in NT as other riders were heading out. Groups galore! This was Frea's first ride since B2B in October 2014. YES, Frea was racked for over a year. Sad but true. But she's back!
I wasn't sure of a lot of things today, primarily by shoulder's ability to handle being in aero. In addition, my riding skills, endurance, nutrition, etc, etc. But like I say, gotta start somewhere.
The ride was great, when TH's garmin chirped I was surprised to know it was time to turn around! 45 mins already, we didn't make it all the way to PdS. Ah, these familiar roads. I missed them.
By 60 mins in I started noticing fatigue in my shoulder. I had trouble pulling the water bottles out of the cage and had to stop the bike to get a drink. Then in stopping the bike I didn't feel strong in leaning on the left handlebar to swing my leg over. Once we were done, it was really out of sorts, upper and lower back. I'm using new muscles to compensate and flexing ones that haven't been in aero for over a year. Give it time.
And I missed TH! Gawds I had soooo much to say. Sometimes it just all spilled out -- adventures from a visit at home, stuff that happened with DK, my ace status, nutrition, injuries. Her school has been taking up her time, it's amazing how she can find the time and dedication, but in a few weeks she's done for the semester :)
The run was a surprise, around the 2 mile mark when we turned around I had so slow us down, I couldn't tell my stories at the pace we were running 8 min miles! We walked a bit after, talked about my butterfly book, tattoo design. There's nothing I can't tell her it seems, and so much more I want to tell her! Hurry up and study dammit :)
Friday, April 22, 2016
Full Moon Friday
BIKE to PT: 5 miles
STRENGTH 1hr
BIKE COMMUTE 9.5 miles
And a full moon at 12:23 am this morning! The Pink Moon, they called it. Thanks (?) to Sugar I was up around 3 am and was able to take a peak at it. I'd rather have been sleeping, but I was happy to get a glimpse because I didn't get to see it again.
I was up a lot last night again, to pee and to let the dog pee. Gotta get mindful on that.
PT: worked on legs with hamstrings, split squats, leg press, and lunges. The lunges were combined with a single dumbbell to create a balance exercise: lunge then overhead press. 5# was OK, then 8#, but my left arm wore down on the 8#. Also some tricep pull-down with a U-shaped rope alternated with 10# hammer curls. All felt great, my left arm was weak on the over head press and the hammer curl. In the latter I had trouble keeping the bell from wavering in towards my chest, off alignment with my shoulder.
This is feeling good! I'm feeling good this morning! Tall, upright, confident. I haven't eaten grains in a few days, so my tummy is going good too. Today I started a new food log book and yesterday I reviewed my notes for the previous book. There's a pattern of gut gas, bloat, and pain when I eat too many starches in one day, those days when I eat potato and butternut and rice and oatmeal, all in some combination. Seems that the cumulative amount is the problem. Also having trouble with gut pain, reflux, and poor sleep when I eat random munch-meals in a hurry standing at the counter. Seems for that problem that I'm inhaling air, not chewing, eating too much? Due to these problems I quit introducing many new foods, so I've set some goals for the next book.
Also finished a book called Habits of a Happy Brain. When I reserved it at the library, I thought it would be more of Habits book, how to make and break habits. When I finished the last pages and saw nothing of that sort, I was disappointed. Went back to re-read the last chapters. Took some time to absorb. The book is about habits that release dopamine, endorphin, oxytocin, serotonin, and cortisol -- what triggers expression of these factors, how they affect us. Since then I've been recognizing and encouraging for myself those little habits! Patting myself on the back for dopamine. Challenging myself in a workout for endorphin. Looking for social interaction for oxytocin, Still working on serotonin.
And recognizing stressful situations as they hit me. Like this morning when I neighbor called me "disrespectul" for letting the dog walk on his curb flower bed. That's fine, I said, I can keep her away. The interaction was short, I smiled and stayed cool (can't speak for him) but for the next block I was nerved about it. Recognized the cortisol! Took meditative breaths, counted them, distracted myself until the cortisol was metabolized. Worked! Thanks to my Headspace app for teaching me that.
So lots of little changes here. Small consistent changes, ProBee style.
STRENGTH 1hr
BIKE COMMUTE 9.5 miles
And a full moon at 12:23 am this morning! The Pink Moon, they called it. Thanks (?) to Sugar I was up around 3 am and was able to take a peak at it. I'd rather have been sleeping, but I was happy to get a glimpse because I didn't get to see it again.
I was up a lot last night again, to pee and to let the dog pee. Gotta get mindful on that.
PT: worked on legs with hamstrings, split squats, leg press, and lunges. The lunges were combined with a single dumbbell to create a balance exercise: lunge then overhead press. 5# was OK, then 8#, but my left arm wore down on the 8#. Also some tricep pull-down with a U-shaped rope alternated with 10# hammer curls. All felt great, my left arm was weak on the over head press and the hammer curl. In the latter I had trouble keeping the bell from wavering in towards my chest, off alignment with my shoulder.
This is feeling good! I'm feeling good this morning! Tall, upright, confident. I haven't eaten grains in a few days, so my tummy is going good too. Today I started a new food log book and yesterday I reviewed my notes for the previous book. There's a pattern of gut gas, bloat, and pain when I eat too many starches in one day, those days when I eat potato and butternut and rice and oatmeal, all in some combination. Seems that the cumulative amount is the problem. Also having trouble with gut pain, reflux, and poor sleep when I eat random munch-meals in a hurry standing at the counter. Seems for that problem that I'm inhaling air, not chewing, eating too much? Due to these problems I quit introducing many new foods, so I've set some goals for the next book.
Also finished a book called Habits of a Happy Brain. When I reserved it at the library, I thought it would be more of Habits book, how to make and break habits. When I finished the last pages and saw nothing of that sort, I was disappointed. Went back to re-read the last chapters. Took some time to absorb. The book is about habits that release dopamine, endorphin, oxytocin, serotonin, and cortisol -- what triggers expression of these factors, how they affect us. Since then I've been recognizing and encouraging for myself those little habits! Patting myself on the back for dopamine. Challenging myself in a workout for endorphin. Looking for social interaction for oxytocin, Still working on serotonin.
And recognizing stressful situations as they hit me. Like this morning when I neighbor called me "disrespectul" for letting the dog walk on his curb flower bed. That's fine, I said, I can keep her away. The interaction was short, I smiled and stayed cool (can't speak for him) but for the next block I was nerved about it. Recognized the cortisol! Took meditative breaths, counted them, distracted myself until the cortisol was metabolized. Worked! Thanks to my Headspace app for teaching me that.
So lots of little changes here. Small consistent changes, ProBee style.
Thursday, April 21, 2016
Relaxed run with Rachel, with rewards
RUN 6.4 miles in about 70 mins
BIKE COMMUTE 9.5 miles
Gorgeous gorgeous morning. Cool, clear, calm, light fog in some areas, some clouds, and wet trees and grass from rain overnight. Lovely! New member Rachel joined us, and I decided to run with her. While a slower pace than I'd normally run, I really enjoyed it. Sometimes I think she had headphones on? Hope I didn't disturb her plans for her run, but at the same time I hope that she didn't mind that I stayed back with her!
She had plans for 6 miles followed by a Starbux reward :) My reward was a great run, followed by a walk with the doggie.
Feeling strong today, my back and shoulders I mean. I feel tall, upright, painfree!
As I type, I'm on hold with the IRS to get some tax thing done. Great way to spend an hour...on hold...at least my lab assay is progressing.
Great day, rain in the forecast. Full moon overnight.
BIKE COMMUTE 9.5 miles
Gorgeous gorgeous morning. Cool, clear, calm, light fog in some areas, some clouds, and wet trees and grass from rain overnight. Lovely! New member Rachel joined us, and I decided to run with her. While a slower pace than I'd normally run, I really enjoyed it. Sometimes I think she had headphones on? Hope I didn't disturb her plans for her run, but at the same time I hope that she didn't mind that I stayed back with her!
She had plans for 6 miles followed by a Starbux reward :) My reward was a great run, followed by a walk with the doggie.
Feeling strong today, my back and shoulders I mean. I feel tall, upright, painfree!
As I type, I'm on hold with the IRS to get some tax thing done. Great way to spend an hour...on hold...at least my lab assay is progressing.
Great day, rain in the forecast. Full moon overnight.
Wednesday, April 20, 2016
Rainy day, but didn't get to run in it
RUN in to work: 46 mins 5 miles, just under 9:30
RUN out to home: 67 mins 7 miles, just over 9:30
Total of 12 miles in 1:53. Got up early to run to work to start an infection, ran from 615-7. The sun was mostly up so it wasn't a dark run. Although it was cloudy, so very pleasant run through the CHP neighborhood. Got to see old doggie friend Xena!
Worked two hours, then run home. I wanted 12 miles but wasn't sure I was up for it. Not sure why I felt that way. Lazy? So I decided to take it turn by turn, if I felt good to take a turn to lengthen then I did. And of course I took the longer option!
The sequence felt good, but I was very mentally fuzzed for a few hours afterwards. I think I got dehydrated.
At lunch with TV, he said he's leaning towards MT100 over the H100. MT100 is second on my list. As of right now, I'm waiting until after Berryman 50M to decide, and still leaning towards H100. I can pace someone at MT100 for a long run before it.
Didn't get to run in the rain, it rained during the brief time at work in the morning. Then didn't bike in because my afternoon commute would be wet. As I type, it's raining :)
Yesterday at PT we pushed the weights more, and I was very happy to find that most exercises were balanced between left and right, no lag or hesitation, and I was able to add more weights as the sets went on. I did ask for at least one exercise to remind me that I'm not entirely healed. Yup, not entirely, but oooooh it's definitely better!
RUN out to home: 67 mins 7 miles, just over 9:30
Total of 12 miles in 1:53. Got up early to run to work to start an infection, ran from 615-7. The sun was mostly up so it wasn't a dark run. Although it was cloudy, so very pleasant run through the CHP neighborhood. Got to see old doggie friend Xena!
Worked two hours, then run home. I wanted 12 miles but wasn't sure I was up for it. Not sure why I felt that way. Lazy? So I decided to take it turn by turn, if I felt good to take a turn to lengthen then I did. And of course I took the longer option!
The sequence felt good, but I was very mentally fuzzed for a few hours afterwards. I think I got dehydrated.
At lunch with TV, he said he's leaning towards MT100 over the H100. MT100 is second on my list. As of right now, I'm waiting until after Berryman 50M to decide, and still leaning towards H100. I can pace someone at MT100 for a long run before it.
Didn't get to run in the rain, it rained during the brief time at work in the morning. Then didn't bike in because my afternoon commute would be wet. As I type, it's raining :)
Yesterday at PT we pushed the weights more, and I was very happy to find that most exercises were balanced between left and right, no lag or hesitation, and I was able to add more weights as the sets went on. I did ask for at least one exercise to remind me that I'm not entirely healed. Yup, not entirely, but oooooh it's definitely better!
Tuesday, April 19, 2016
Hit the refresh button!
RUN 6 miles in just under 54 mins
BIKE COMMUTE 15 miles, also rode to PT
STRENGTH 1hr
Wow, I'll save and publish this morning's post about my morning, but I'm not done yet today as you'll read below.
Noon rolled around and I had a bunch of stuff done on my list. My prescription package arrived (and after the big deal about calling ahead, needing a signature, nothing!), the vet called back, my infection numbers were crunched, a package to mail was ready to go...the only thing I was waiting on was a run!
So off I went with my little box in hand, with plans to "run an errand" to the post office. Had to return Sugar's broken Snoop toy, been on the to-do list for weeks. Found a post office about 1.3 miles away, and after waiting behind a woman who was upset because the post office wouldn't help her more with a suitcase she wanted to mail (seriously, she wanted help bringing the suitcase to the post office!), dropped off my box, then headed through CWE back to FoPa.
Once in FoPa, I settled in more. Less traffic! I was at 3 miles by this point, so I headed towards my favorite part of the park with the bridges. No loop out to Skinker to see the bloody mess left by a bunch of assholes who attacked a runner last night (a runner, not a jogger!).
Near the dinosaur hill it started raining! WHOOP! I was the only one smiling for this, walkers and bikers weren't as amused. Neither were the joggers, lol. My last 2 miles were in light rain but the whisper was all the same. This hit my refresh button and I was feeling much better. As I came back into work, I was hoping for coworkers to see my drippy mess so I could rave about it. But no. Only one person who was unhappy about 'getting soaked'. Soaked? She must have had a better run that I did!
Frazzled Tuesday morning!
BIKE COMMUTE 9.5 miles
RUN _____
BIKE extra to PT ______
STRENGTH 1hr
For all of yesterday's calm, today was the opposite. At least so far. I'm working on turning it around. I didn't sleep well last night, kept waking up, so I "slept in" until 6am. Original plan was up at 530, run by 630. Well by 630 I was still stumbling around the kitchen eating my pre-meal and drinking tea. Then bathroom, then walk dog. I took my watch off before walking the dog in anticipation of wearing the garmin, so while walking I didn't know what time it was. I thought it was 7am. I returned to 730am on the clock! I needed to be at work at a decent time!
My options:
1. run now and get to work 930
2. run at work and leave now
3. run to/from PT
I nixed option 1, and decided to skip my morning shower, get to work, and go from there. So here I am at work, in my running clothes, waiting..... Making the day harder to plan is the fact that I need to be by the phone to catch the phone call for my prescription delivery sometime today. I either pay $2400 to get it at Walgreens, or I do this. Hmmm. let me think on that....
Just as an aside, what happened this morning?! How did I get soooooo off track and soooooo frazzled by this? I was standing at the counter eating pre and M1 in a hurry. I was craving salt again like crazy. I was undecided, munchy, stressed. I recognized what was happening and threw the food out, that helped get me back on track to just end the track right there. Ugh.
So for now, as of 1030, I'm still getting back on track, still waiting, and leaving blanks above until things are done.
And in looking at my calendars today, I just now realized that I had my upcoming 50 mile race on the wrong training plan weekend! So I get an extra week to train and prepare :)
RUN _____
BIKE extra to PT ______
STRENGTH 1hr
For all of yesterday's calm, today was the opposite. At least so far. I'm working on turning it around. I didn't sleep well last night, kept waking up, so I "slept in" until 6am. Original plan was up at 530, run by 630. Well by 630 I was still stumbling around the kitchen eating my pre-meal and drinking tea. Then bathroom, then walk dog. I took my watch off before walking the dog in anticipation of wearing the garmin, so while walking I didn't know what time it was. I thought it was 7am. I returned to 730am on the clock! I needed to be at work at a decent time!
My options:
1. run now and get to work 930
2. run at work and leave now
3. run to/from PT
I nixed option 1, and decided to skip my morning shower, get to work, and go from there. So here I am at work, in my running clothes, waiting..... Making the day harder to plan is the fact that I need to be by the phone to catch the phone call for my prescription delivery sometime today. I either pay $2400 to get it at Walgreens, or I do this. Hmmm. let me think on that....
Just as an aside, what happened this morning?! How did I get soooooo off track and soooooo frazzled by this? I was standing at the counter eating pre and M1 in a hurry. I was craving salt again like crazy. I was undecided, munchy, stressed. I recognized what was happening and threw the food out, that helped get me back on track to just end the track right there. Ugh.
So for now, as of 1030, I'm still getting back on track, still waiting, and leaving blanks above until things are done.
And in looking at my calendars today, I just now realized that I had my upcoming 50 mile race on the wrong training plan weekend! So I get an extra week to train and prepare :)
Monday, April 18, 2016
Meditative Monday Morning
BIKE COMMUTE 9.5 miles
Long walkies :)
Doggie woke me up at 530, even though Siri was set for 6. Sugar might have to pee, but Siri can wait. Last night I let Sugar sleep on the bedroom deck with the door partially opened, so the air was fresh and cool. Left Siri behind to let dog out and make tea. Came back upstairs to 3rd to foam roll (one of my goals for the morning) and do a 3 min meditation with PY podcast, started laundry, got ready to go, loooong 50 mins walk with dog. All while sun was coming up, perfect temps and super light winds. Simple egg brekkie with veg and chicken broth, left for work on goal time. Perfect ride to work :)
Then at work, my pedometer doesn't sync, my phone wants to update, I have a meeting and instead I'm screwing around with these. In the meeting the morning melted away. Fast conversation, can't remember my data, I'm calm and happy but that peaceful feeling started to fade. Back to reality.
On Friday at work I limited my web surfing to email only for a digital detox. Damn that was a tough 24 hours but I LOVED it?! So limiting myself again today, allowing only for pubmed, training, blogging, email. I keep getting stuck on podcast searches though. But a nice start, not as hard as I thought.
Long walkies :)
Doggie woke me up at 530, even though Siri was set for 6. Sugar might have to pee, but Siri can wait. Last night I let Sugar sleep on the bedroom deck with the door partially opened, so the air was fresh and cool. Left Siri behind to let dog out and make tea. Came back upstairs to 3rd to foam roll (one of my goals for the morning) and do a 3 min meditation with PY podcast, started laundry, got ready to go, loooong 50 mins walk with dog. All while sun was coming up, perfect temps and super light winds. Simple egg brekkie with veg and chicken broth, left for work on goal time. Perfect ride to work :)
Then at work, my pedometer doesn't sync, my phone wants to update, I have a meeting and instead I'm screwing around with these. In the meeting the morning melted away. Fast conversation, can't remember my data, I'm calm and happy but that peaceful feeling started to fade. Back to reality.
On Friday at work I limited my web surfing to email only for a digital detox. Damn that was a tough 24 hours but I LOVED it?! So limiting myself again today, allowing only for pubmed, training, blogging, email. I keep getting stuck on podcast searches though. But a nice start, not as hard as I thought.
Sunday, April 17, 2016
Better than yesterday
RUN 12 miles in 1:50
Yesterday I ran 13 miles in 9:33, and today I ran 12 in 9:14. Same type of course -- in town and flat. Today was FoPa, fewer traffic stops, and admittedly fewer walk stops. Seemed yesterday I just wanted to stop and walk a lot more.
Although today I did pause to walk, so maybe that's not the difference? Well anyway.
Again, ate too much before the run. What gives? When I have a slow-motivation morning and I'm at the house longer I have more time to eat, I get hungrier as the morning passes. But so many weekends now (and yesterday!) I've been eating too heavy before a run. Ugh. I think I'd be better off just popping a gel right beforehand? Instead of trying to have a meal of potato and egg?
I planned to do a trail run, but had no motivation to drive that far. And my mind kept jumping to the Chubb trail. The dogwoods are blooming, reminds me of my Double Chubb race in 2011. But the DC race is this weekend! So of all weekends that's not a good one to run the Chubb. Maybe that's why mind kept jumping to it, like a trick.
Since I had to drive and run errands anyway, I changed out of my trail shoes and into the road ones and drove to FoPa planning a two loop run. Booooring, I know! Another beauty of a day, full sun and light winds. More full sun to add to the light sunburn I got on my arms during the bike ride yesterday.
Started the loop in reverse, no podcast today because I forgot to bring my earbuds. This was a good thing in the end, I certainly didn't mind it, but my head is so full of stuff sometimes! The plan was to briefly walk every 2 miles. The miles went by slowly.
Around the water bridges (turtles!), up the dino hill, past the zoo (saw C PS ride by), to skinker, then as planned out-n-back on Wydown until 6 miles at which point I'd turn around. *Beep*, turn around, back to FoPa, saw a beagle or basset in one of those yellow bike trailers (CUTE), then a water fountain. Thirsty!
As I'd promised myself, I climbed Skinker hill (was tempting to skip) and saw PS ride by again, up down around now I knew the trail well as I see it every Thursday. My mind was busy, thinking about my butterfly tattoo plans, 100 miles plans, doubt about upcoming 50 mile race, wondering why I overate before this run....my gut was starting to hurt. But I kept chugging along, planning again to stop every 2 miles to walk 30-60 seconds but didn't need to every time. Finally got done, surprised at my time being faster than yesterday. Took a lot of self talk and encouragement, but it's done!
BIKE 26 miles
RUN 50.4 miles
BIKE COMMUTE 50 miles
STRENGTH 2 hours
Yesterday I ran 13 miles in 9:33, and today I ran 12 in 9:14. Same type of course -- in town and flat. Today was FoPa, fewer traffic stops, and admittedly fewer walk stops. Seemed yesterday I just wanted to stop and walk a lot more.
Although today I did pause to walk, so maybe that's not the difference? Well anyway.
Again, ate too much before the run. What gives? When I have a slow-motivation morning and I'm at the house longer I have more time to eat, I get hungrier as the morning passes. But so many weekends now (and yesterday!) I've been eating too heavy before a run. Ugh. I think I'd be better off just popping a gel right beforehand? Instead of trying to have a meal of potato and egg?
I planned to do a trail run, but had no motivation to drive that far. And my mind kept jumping to the Chubb trail. The dogwoods are blooming, reminds me of my Double Chubb race in 2011. But the DC race is this weekend! So of all weekends that's not a good one to run the Chubb. Maybe that's why mind kept jumping to it, like a trick.
Since I had to drive and run errands anyway, I changed out of my trail shoes and into the road ones and drove to FoPa planning a two loop run. Booooring, I know! Another beauty of a day, full sun and light winds. More full sun to add to the light sunburn I got on my arms during the bike ride yesterday.
Started the loop in reverse, no podcast today because I forgot to bring my earbuds. This was a good thing in the end, I certainly didn't mind it, but my head is so full of stuff sometimes! The plan was to briefly walk every 2 miles. The miles went by slowly.
Around the water bridges (turtles!), up the dino hill, past the zoo (saw C PS ride by), to skinker, then as planned out-n-back on Wydown until 6 miles at which point I'd turn around. *Beep*, turn around, back to FoPa, saw a beagle or basset in one of those yellow bike trailers (CUTE), then a water fountain. Thirsty!
As I'd promised myself, I climbed Skinker hill (was tempting to skip) and saw PS ride by again, up down around now I knew the trail well as I see it every Thursday. My mind was busy, thinking about my butterfly tattoo plans, 100 miles plans, doubt about upcoming 50 mile race, wondering why I overate before this run....my gut was starting to hurt. But I kept chugging along, planning again to stop every 2 miles to walk 30-60 seconds but didn't need to every time. Finally got done, surprised at my time being faster than yesterday. Took a lot of self talk and encouragement, but it's done!
BIKE 26 miles
RUN 50.4 miles
BIKE COMMUTE 50 miles
STRENGTH 2 hours
Saturday, April 16, 2016
Do you believe in the devil?
RUN 13.1 miles in 2:05, around town
BIKE 26 miles in just under 2hrs, MCT trails
Had a slow morning, not terribly motivated. TV was off on the River 2 River relay so I was on my own. It was a perfectly gorgeous day, a bit windy but it's April and that's expected. I also had an 1130am mentoring ride on the MCTs so I couldn't drive out to a trail or park without losing time. The plan was to run around the neighborhood from the house, maybe altering my recent 10 miler that included TGP and MoBot.
The run wasn't inspiring, I got it done. I ate too much beforehand and so I was burping up the chicken fat I munched and had a heavy awful feeling in my stomach. Wandered up to LP, then over to CHP, then TGP, doing extra loops around each park for fun. Was fun to see my old neighborhood, miss running from there. Felt safer!
Had about 1 hr after the run before I had to leave for the ride, and while at the house the Jehovah's Witness group stopped by and asked if I believed in the Devil, or if he talked to me, or something like that. I joked that "yes I hear from him all the time" but I declined their pamphlet and the invitation to pray with them. That song has been in my head last few days, Run West From The Devil.
Next off to the MCT's with Puppy. My training plan for the 50 said 28+12 so I planned to get 4hrs of training for the 28 and 2hrs for the 12. This bike ride was to be the other half of the 4hrs block. Sure, 13 miles of running and 2hrs of biking certainly doesn't equal a 28 mile trail run, but I'm just not there in my recovery.
As we got ready to roll out, I wasn't in a very awake frame of mind. I didn't eat much between the run and bike with my upset stomach. And I didn't bring fuel to eat during the ride. So I was kinda gambling here, thinking that if I ate too much this morning eating more wouldn't feel any better, and that I should have enough fuel on board already.
Although it was a mentoring ride, the two that joined us were experienced cyclists. Better than I could have hoped for! We headed east into the wind with no solid plan, but we were chugging along. We did a loop that ended with the last miles right into the headwind. Tough, but a good workout. I didn't realize until it was all done that my AutoPause wasn't on. So the time of 2hrs is the total ride time. Oh well.
It felt great to be riding! My feet were barely starting to hurt. My left shoulder was getting tired and I could feel myself wanting to rest it a lot. But YAY a group ride! I'm excited to be back on the bike and looking forward to a less windy day to test the tri bike and aerobars.
BIKE 26 miles in just under 2hrs, MCT trails
Had a slow morning, not terribly motivated. TV was off on the River 2 River relay so I was on my own. It was a perfectly gorgeous day, a bit windy but it's April and that's expected. I also had an 1130am mentoring ride on the MCTs so I couldn't drive out to a trail or park without losing time. The plan was to run around the neighborhood from the house, maybe altering my recent 10 miler that included TGP and MoBot.
The run wasn't inspiring, I got it done. I ate too much beforehand and so I was burping up the chicken fat I munched and had a heavy awful feeling in my stomach. Wandered up to LP, then over to CHP, then TGP, doing extra loops around each park for fun. Was fun to see my old neighborhood, miss running from there. Felt safer!
Had about 1 hr after the run before I had to leave for the ride, and while at the house the Jehovah's Witness group stopped by and asked if I believed in the Devil, or if he talked to me, or something like that. I joked that "yes I hear from him all the time" but I declined their pamphlet and the invitation to pray with them. That song has been in my head last few days, Run West From The Devil.
Next off to the MCT's with Puppy. My training plan for the 50 said 28+12 so I planned to get 4hrs of training for the 28 and 2hrs for the 12. This bike ride was to be the other half of the 4hrs block. Sure, 13 miles of running and 2hrs of biking certainly doesn't equal a 28 mile trail run, but I'm just not there in my recovery.
As we got ready to roll out, I wasn't in a very awake frame of mind. I didn't eat much between the run and bike with my upset stomach. And I didn't bring fuel to eat during the ride. So I was kinda gambling here, thinking that if I ate too much this morning eating more wouldn't feel any better, and that I should have enough fuel on board already.
Although it was a mentoring ride, the two that joined us were experienced cyclists. Better than I could have hoped for! We headed east into the wind with no solid plan, but we were chugging along. We did a loop that ended with the last miles right into the headwind. Tough, but a good workout. I didn't realize until it was all done that my AutoPause wasn't on. So the time of 2hrs is the total ride time. Oh well.
It felt great to be riding! My feet were barely starting to hurt. My left shoulder was getting tired and I could feel myself wanting to rest it a lot. But YAY a group ride! I'm excited to be back on the bike and looking forward to a less windy day to test the tri bike and aerobars.
Friday, April 15, 2016
Finally Friday
STRENGTH 1hr
BIKE COMMUTE 15 miles
Rode to PT, worked on a variety of things including legs and upper body. JG noted that I'm improving especially when I'm not thinking about it. Like my mind is my limiter right now. I'm enjoying the PT, it's raising my awareness of movement, flexibility, and strength. I'm more confident about it. But I'm not sure I can afford it!
Got some extra mileage because I had to ride to vet office to get probiotics for the doggie. Joked with family that Sugar can start drinking kombucha, sis suggested liver flavor!
Super tired ride home, the headwind from south/east didn't help at all. I was able to ride it just wasn't much fun.
BIKE COMMUTE 15 miles
Rode to PT, worked on a variety of things including legs and upper body. JG noted that I'm improving especially when I'm not thinking about it. Like my mind is my limiter right now. I'm enjoying the PT, it's raising my awareness of movement, flexibility, and strength. I'm more confident about it. But I'm not sure I can afford it!
Got some extra mileage because I had to ride to vet office to get probiotics for the doggie. Joked with family that Sugar can start drinking kombucha, sis suggested liver flavor!
Super tired ride home, the headwind from south/east didn't help at all. I was able to ride it just wasn't much fun.
Thursday, April 14, 2016
You ran 8:10m/m for the loop. No excuses!
RUN 6.6 miles in just under 54 mins! 8:10m/m-ish pace
BIKE COMMUTE 9.5 miles
As per the usual, maybe it's a habit now?, I was thinking that today's Thursday run should be easy, relaxed, I'll hang in the back, nothing hard today please, this will put me at 25+ miles.... As I'm walking the doggie before the run, this is what's going through my head.
All bullsh!t.
Do I think these things out of habit, or as a way to encourage myself, or out of doubt? Because it's only on a very few runs that this really pans out. Most always, I'm having a really good run and usually the fastest one I'll have all week. Even if I ran the two days prior!
Ran with CE and BE mostly. Talked about BE's upcoming punk rock play, dog's giardia, BE threw out some lyrics of "don't know what you got, til it's gone" attributed to Joni Mitchell, I countered that I thought White Snake had the same lyrics, CS used the word schenecktady (quite certain that's not spelled correctly! LOL!) (and isn't that a city somewhere in NY?).
Otherwise a really pretty sunny day, warmed up nicely :)
Had aura around 2pm but no good idea as to why. Been a long time since I had one of these.
BIKE COMMUTE 9.5 miles
As per the usual, maybe it's a habit now?, I was thinking that today's Thursday run should be easy, relaxed, I'll hang in the back, nothing hard today please, this will put me at 25+ miles.... As I'm walking the doggie before the run, this is what's going through my head.
All bullsh!t.
Do I think these things out of habit, or as a way to encourage myself, or out of doubt? Because it's only on a very few runs that this really pans out. Most always, I'm having a really good run and usually the fastest one I'll have all week. Even if I ran the two days prior!
Ran with CE and BE mostly. Talked about BE's upcoming punk rock play, dog's giardia, BE threw out some lyrics of "don't know what you got, til it's gone" attributed to Joni Mitchell, I countered that I thought White Snake had the same lyrics, CS used the word schenecktady (quite certain that's not spelled correctly! LOL!) (and isn't that a city somewhere in NY?).
Otherwise a really pretty sunny day, warmed up nicely :)
Had aura around 2pm but no good idea as to why. Been a long time since I had one of these.
Wednesday, April 13, 2016
Butterfly. TJM 10x10 challenge? H100 postcard. Giardia!
RUN 12.5 miles in 1:57, just under 9.5m/m pace
BIKE COMMUTE 9.5 miles
I usually do 10 miles, and I usually commute to work on Wednesday. It wasn't until late last night that I realized I wasn't at all excited about a run commute, wearing the Camelbak on my rib, the route, etc. Just had too many doubts. Then I glance at the training plan hanging on the fridge that said do 12 today. In the end I decided to just get up early, run, then ride to work. Good thing I did, things changed as the day went on.
The run was pretty, got to watch the sunrise, very little wind and mid 40's temp. I didn't feel like repeating the LP or TGP I've been doing lately so I headed south on Jeff to wander. Go south enough and you run into (no pun intended!) in I-55, so I had to start turning right towards Grand. Wandered that way, went south on Compton, kept going, ended up in the neighborhood that I looked at houses in -- the Wilmington/Delor area! Ran these side streets to Carondelet Park, then to Christy Greenway, over the River des Peres, and turned around at 6.6 miles. Was feeling good, had only my handheld of water and a bite of a powerbar. Figured my rice and potato pre-run would be enough and they were.
Back on Christy, to CP, to Grand, then to home. As always worried that I'd come up short on mileage and have to do stupid out-n-backs around the house (running equivalent of parking lot loops on a bike!) but when I glanced on Cherokee I was over 12! Whoop!
Listened to TJM podcast, thankfully today's podcast was 2hrs 2 mins. And it ended with some upbeat music, 1992 Miami clubbing music like joked about in podcast. All during the run I remember my previous 10x 10 miles TJM challenge that I finished right before my hip surgery. For the past few weeks I've been tossing around the idea of another one to mark my recovery from everything. Then I hit upon another cool idea -- to combine my "10 churches" or "10 parks" from last time into 10 runs that incorporate 10 "tings" (like Tony's Tings from the podcast) around STL! Can I think of 10 tings around STL? How many hours would it take to map them?! Hills, parks, churches, landmarks, greenways, museums, Walgreens.... could I do it? I love the idea, and would be great 100 miler training.
Nice segue. Met TV for our usual Weds lunch --outside the first time this year!-- and he showed me a Hennepin Hundred postcard he got from his Ozark 50K this past weekend! IT'S A SIGN!
Oh and Shoogie has giardia. We walked CCP lake two weekends ago and on the Weds afterwards she started scooting, eating grass, and having soft poops. When she started foregoing meals I got worried. Vet called just before lunch -- elevated eosinophils and "high load" of giardia parasites in her poop sample. (And I carried that bag to the vet on my bike yesterday....biohazard sample!). So I have to leave work a bit earlier today to get her in for treatment, which sounded relatively urgent.
Lastly, I've been profoundly influenced by a book I found by chance Hope For the Flowers, about a caterpillar that realizes she has it within her to transform into a butterfly. I'm thinking that would make an awesome tattoo. Just a tiny little yellow butterfly like from the book, just for me to see. Also coming to mind a lot because my "wing" muscles are tired from PT on Monday! When I slouch then stand up straight I can feel them (the ones still there anyway!) moving and they are a bit sore. With my Disney trip (HOPEFULLY) on the near horizon, this could be another sign?!
OMG and when I went to type in tags for this post, I found my Float Like A Butterfly tag!
BIKE COMMUTE 9.5 miles
I usually do 10 miles, and I usually commute to work on Wednesday. It wasn't until late last night that I realized I wasn't at all excited about a run commute, wearing the Camelbak on my rib, the route, etc. Just had too many doubts. Then I glance at the training plan hanging on the fridge that said do 12 today. In the end I decided to just get up early, run, then ride to work. Good thing I did, things changed as the day went on.
The run was pretty, got to watch the sunrise, very little wind and mid 40's temp. I didn't feel like repeating the LP or TGP I've been doing lately so I headed south on Jeff to wander. Go south enough and you run into (no pun intended!) in I-55, so I had to start turning right towards Grand. Wandered that way, went south on Compton, kept going, ended up in the neighborhood that I looked at houses in -- the Wilmington/Delor area! Ran these side streets to Carondelet Park, then to Christy Greenway, over the River des Peres, and turned around at 6.6 miles. Was feeling good, had only my handheld of water and a bite of a powerbar. Figured my rice and potato pre-run would be enough and they were.
Back on Christy, to CP, to Grand, then to home. As always worried that I'd come up short on mileage and have to do stupid out-n-backs around the house (running equivalent of parking lot loops on a bike!) but when I glanced on Cherokee I was over 12! Whoop!
Listened to TJM podcast, thankfully today's podcast was 2hrs 2 mins. And it ended with some upbeat music, 1992 Miami clubbing music like joked about in podcast. All during the run I remember my previous 10x 10 miles TJM challenge that I finished right before my hip surgery. For the past few weeks I've been tossing around the idea of another one to mark my recovery from everything. Then I hit upon another cool idea -- to combine my "10 churches" or "10 parks" from last time into 10 runs that incorporate 10 "tings" (like Tony's Tings from the podcast) around STL! Can I think of 10 tings around STL? How many hours would it take to map them?! Hills, parks, churches, landmarks, greenways, museums, Walgreens.... could I do it? I love the idea, and would be great 100 miler training.
Nice segue. Met TV for our usual Weds lunch --outside the first time this year!-- and he showed me a Hennepin Hundred postcard he got from his Ozark 50K this past weekend! IT'S A SIGN!
Oh and Shoogie has giardia. We walked CCP lake two weekends ago and on the Weds afterwards she started scooting, eating grass, and having soft poops. When she started foregoing meals I got worried. Vet called just before lunch -- elevated eosinophils and "high load" of giardia parasites in her poop sample. (And I carried that bag to the vet on my bike yesterday....biohazard sample!). So I have to leave work a bit earlier today to get her in for treatment, which sounded relatively urgent.
Lastly, I've been profoundly influenced by a book I found by chance Hope For the Flowers, about a caterpillar that realizes she has it within her to transform into a butterfly. I'm thinking that would make an awesome tattoo. Just a tiny little yellow butterfly like from the book, just for me to see. Also coming to mind a lot because my "wing" muscles are tired from PT on Monday! When I slouch then stand up straight I can feel them (the ones still there anyway!) moving and they are a bit sore. With my Disney trip (HOPEFULLY) on the near horizon, this could be another sign?!
OMG and when I went to type in tags for this post, I found my Float Like A Butterfly tag!
Tuesday, April 12, 2016
Insert lame title here
RUN 6.25 miles in just under 59 mins for 9.5m/m pace
BIKE COMMUTE 11 miles, extra trip to vet
Sometimes I'll come up with a great title for a post while walking the dog or doing something away from the computer. Then I forget it, and when I come here I don't always capture it for the record. I try to find a theme or topic, none for today! Maybe it will come to me later.
Up, tend my grass-eating dog (she really wanted to eat grass this morning!), walk her, run, walk, bike to vet with my biohazard poopie sample, work. Typical day, right?
The run was going to be a speed work, but none of the workouts I had printed and hanging on the fridge appealed. Probably because I've done them already? Is it really that hard to repeat a workout if you can remember doing it a few weeks ago? Not really. But apparently!
So headed east towards brewery, north towards downtown, up Park to LP, around the park, then home. Not very exciting! But pleasant. Even though it was chilly. A sunny chilly though!
No soreness yet from PT yesterday. But maybe some gut upset from the fermented oatmeal I tested this morning. As I type this, some gut pain building...see where it goes as afternoon goes by.
BIKE COMMUTE 11 miles, extra trip to vet
Sometimes I'll come up with a great title for a post while walking the dog or doing something away from the computer. Then I forget it, and when I come here I don't always capture it for the record. I try to find a theme or topic, none for today! Maybe it will come to me later.
Up, tend my grass-eating dog (she really wanted to eat grass this morning!), walk her, run, walk, bike to vet with my biohazard poopie sample, work. Typical day, right?
The run was going to be a speed work, but none of the workouts I had printed and hanging on the fridge appealed. Probably because I've done them already? Is it really that hard to repeat a workout if you can remember doing it a few weeks ago? Not really. But apparently!
So headed east towards brewery, north towards downtown, up Park to LP, around the park, then home. Not very exciting! But pleasant. Even though it was chilly. A sunny chilly though!
No soreness yet from PT yesterday. But maybe some gut upset from the fermented oatmeal I tested this morning. As I type this, some gut pain building...see where it goes as afternoon goes by.
Monday, April 11, 2016
Rainy Monday morning, sick dog
BIKE COMMUTE to PT 5 miles
PT 1hr
Lots of rain overnight and all morning. A nice pleasant rain, if you can ignore the chill that came with it. It wasn't cold per se, just chilly. And I don't like chilly rain. Oh I do, just not biking in it. Or walking the dog. Or walking to the truck. Or doing errands...
Well anyway the doggie has been sick with GI symptoms since about last Weds. An accumulation of generally vague symptoms that add up to a sign of 'something': scooting, vomiting on Saturday, eating grass last few days, pooping and vomiting grass, and now not much interest in finishing a bowl of her kibbles. That's a sign of something right there -- a Basset not finishing her food!
So no bike commute, just a ride to and from PT. Today did more incline press, rows, pull downs, mostly with goal of getting shoulder blades to pull back. Good for my posture, which suffers even without injury and weakness.
A revelation today in PT that was of interest -- instead of getting more fatigued as sets were repeated, they got better in the left side! As if my arm had to learn how to do the motions? And by doing the first and second sets at a light weight it 'learned' what to do, then a somewhat higher weight went even better? It repeated a few times -- sets 1 & 2 seemed wobbly, sets 3 & 4 showed more confident motion. Another explanation could be that my mind is relearning to move the arm? Or I'm just learning to compensate!
PT 1hr
Lots of rain overnight and all morning. A nice pleasant rain, if you can ignore the chill that came with it. It wasn't cold per se, just chilly. And I don't like chilly rain. Oh I do, just not biking in it. Or walking the dog. Or walking to the truck. Or doing errands...
Well anyway the doggie has been sick with GI symptoms since about last Weds. An accumulation of generally vague symptoms that add up to a sign of 'something': scooting, vomiting on Saturday, eating grass last few days, pooping and vomiting grass, and now not much interest in finishing a bowl of her kibbles. That's a sign of something right there -- a Basset not finishing her food!
So no bike commute, just a ride to and from PT. Today did more incline press, rows, pull downs, mostly with goal of getting shoulder blades to pull back. Good for my posture, which suffers even without injury and weakness.
A revelation today in PT that was of interest -- instead of getting more fatigued as sets were repeated, they got better in the left side! As if my arm had to learn how to do the motions? And by doing the first and second sets at a light weight it 'learned' what to do, then a somewhat higher weight went even better? It repeated a few times -- sets 1 & 2 seemed wobbly, sets 3 & 4 showed more confident motion. Another explanation could be that my mind is relearning to move the arm? Or I'm just learning to compensate!
Sunday, April 10, 2016
Weekend roundup: perspective on late morning runners
Saturday:
BIKE 1:40 min ride indoors, 26 ish miles
RUN 1:15 and 8 miles
Sunday
RUN 44 mins and 5 miles
BIKE 60 mins and 16-17 miles, indoors
Sometimes I see late morning or early afternoon runners and I wonder, how can they run "so late" in the day? My favorite and preferred is to run first thing, before a meal, and in order to get on with everything else in the day.
Then this weekend happened, and on both days I ran later in the morning! Saturday I started with a bike ride indoors (some polar vortex thing made it 35F out there!), then a rest to refuel, then a sluggy run that really suffered. On Sunday my plans to run with TV were changed around 930, I waited for some rain to pass, waited more for some rain, and didn't run until around noon! It all works out in the end, but while running I kept thinking about how this gives me more insight into why other runners are running later in the morning. They of course didn't all sleep in!
Saturday's ride was indoors, did drills and variable gear sets before doing a 8' 75%, 2' rest, 2' 84%, 8' rest set 2.5 times. When I got done I was so mentally wiped that I paused to eat something. Then paused to digest, maybe an hour later I ran? Went to TGP and back with extra and it just suffered. No energy, no mental drive, kept finding reasons to pause, but I did it. And in the end I didn't stop or walk all that much really. Just seemed like that's all I wanted to to.
Sunday's CCP run with TV changed after his Saturday race on Greenrock. And Sugar was looking sick -- eating grass, low appetite, etc -- so we canceled that. No need to wear him out on a dog that needs to rest! But then rain was forecasted, so I waited and kept on with my cookup. This run was way better than Saturday'! Enjoyed it, ran to CHP and back, walked the dog, then did the ride. Didn't finish until 4pm or so, seems like a waste of a day!
Every thing felt good, the rib I would say is 90+% healed, I barely noticed it. Yay!
And Sunday was 300 days on SCD diet. What a change the last 300 days have made.
BIKE 1:40 min ride indoors, 26 ish miles
RUN 1:15 and 8 miles
Sunday
RUN 44 mins and 5 miles
BIKE 60 mins and 16-17 miles, indoors
Sometimes I see late morning or early afternoon runners and I wonder, how can they run "so late" in the day? My favorite and preferred is to run first thing, before a meal, and in order to get on with everything else in the day.
Then this weekend happened, and on both days I ran later in the morning! Saturday I started with a bike ride indoors (some polar vortex thing made it 35F out there!), then a rest to refuel, then a sluggy run that really suffered. On Sunday my plans to run with TV were changed around 930, I waited for some rain to pass, waited more for some rain, and didn't run until around noon! It all works out in the end, but while running I kept thinking about how this gives me more insight into why other runners are running later in the morning. They of course didn't all sleep in!
Saturday's ride was indoors, did drills and variable gear sets before doing a 8' 75%, 2' rest, 2' 84%, 8' rest set 2.5 times. When I got done I was so mentally wiped that I paused to eat something. Then paused to digest, maybe an hour later I ran? Went to TGP and back with extra and it just suffered. No energy, no mental drive, kept finding reasons to pause, but I did it. And in the end I didn't stop or walk all that much really. Just seemed like that's all I wanted to to.
Sunday's CCP run with TV changed after his Saturday race on Greenrock. And Sugar was looking sick -- eating grass, low appetite, etc -- so we canceled that. No need to wear him out on a dog that needs to rest! But then rain was forecasted, so I waited and kept on with my cookup. This run was way better than Saturday'! Enjoyed it, ran to CHP and back, walked the dog, then did the ride. Didn't finish until 4pm or so, seems like a waste of a day!
Every thing felt good, the rib I would say is 90+% healed, I barely noticed it. Yay!
And Sunday was 300 days on SCD diet. What a change the last 300 days have made.
Friday, April 8, 2016
The devil is chasing me
Song from Unbreakable, the WS100 movie DVD I have. Watched it last night. Can't find official lyrics so here goes a quick type. By Chris Lashelle.
The devil, he knows my name
He says that he's come for me
I'll try hard to run away
West through the mountains, I can make it
Then the doubt creeps in deep inside
But I'm still alive
I'm still alive
The devil keeps chasing me
And I keep pushing through this pain
He tempts me to lie down in time (?)
Putting an end to my struggling mind
The devil is chasing me
Through valleys of fallen trees
With rivers to cross too deep
In fate (?) now I'm finding I can make it
There is no doubt inside just in time (?)
And I have survived.
The devil, he knows my name
He says that he's come for me
I'll try hard to run away
West through the mountains, I can make it
Then the doubt creeps in deep inside
But I'm still alive
I'm still alive
The devil keeps chasing me
And I keep pushing through this pain
He tempts me to lie down in time (?)
Putting an end to my struggling mind
The devil is chasing me
Through valleys of fallen trees
With rivers to cross too deep
In fate (?) now I'm finding I can make it
There is no doubt inside just in time (?)
And I have survived.
Inbound headwind better mean an outbound tailwind!
RUN 2.3 miles in about 20 mins
STRENGTH 1hr
RUN 2.7 miles in about 25 mins
BIKE COMMUTE 9.5 miles
Yes, Friday's are supposed to be a 'day off'. I feel rested!
Today's strength focused on legs, just what I need with a weekend training block tomorrow and a post-WO run! But I'm not feeling it yet. Yet...? Back squats, leg press, lunges, split lunges, assisted pull-ups... think that was the most of it. Oh, quad work too.
The running felt good, I kept it simple with no intervals. My only complaint (and it's not really much) is that damned wind that's still going! It's out of the northwest and surprisingly hard block by running or riding along buildings. It was causing my eyes to water on the run, which is why I missed seeing JG walking to the gym on the MS descent from LP!
Bitchin' headwind for the ride, since I ride north and west. So, the ride home....should be a BREEZE, right?
STRENGTH 1hr
RUN 2.7 miles in about 25 mins
BIKE COMMUTE 9.5 miles
Yes, Friday's are supposed to be a 'day off'. I feel rested!
Today's strength focused on legs, just what I need with a weekend training block tomorrow and a post-WO run! But I'm not feeling it yet. Yet...? Back squats, leg press, lunges, split lunges, assisted pull-ups... think that was the most of it. Oh, quad work too.
The running felt good, I kept it simple with no intervals. My only complaint (and it's not really much) is that damned wind that's still going! It's out of the northwest and surprisingly hard block by running or riding along buildings. It was causing my eyes to water on the run, which is why I missed seeing JG walking to the gym on the MS descent from LP!
Bitchin' headwind for the ride, since I ride north and west. So, the ride home....should be a BREEZE, right?
Thursday, April 7, 2016
Dale. Pink flowers. Wind!
RUN 7 miles in 59 mins. 6.6 loop in 55 mins, then CD
No bike, forecast of rain and up to 40 mph gusts on my home commute!
It's cold again dammit! Or it really seems that way, maybe it's the strong wind out of the west? We had a good group this morning. I got to catch up with LC, between our injuries haven't seen her much.
At the 1 mile corner, DC disappears off the back. We slow a little, don't see him, wonder, still don't see him, but keep going. Normally we wouldn't keep going, but we did!! And we found out afterwards that he was HAVING HEART SYMPTOMS AND PAIN! Ugh, this Leave No Runner Behind Rule has to be used!!
BE and new runner CE and I ran the forward group. I kept thinking I wanted to slow down, and they would have...but we didn't and I didn't and I'm happy I didn't! But it's sooooo tempting. On yesterday's 10 miler I'd slow don't just certain that I couldn't hold the pace. But every Thursday I pretty much prove that wrong!
We found 3 new park benches set up in the last mile of the run. And in the last turn into the VC, we passed under a canopy of pink-flowered trees. Smelled so good, and was so pretty!
And next Tuesday is DC's bday, so LC brought donuts for a post run treat. LC and DC and I stayed longer, felt great to just sit and chat with them, I miss my friends! But then it was "too cold" to walk poor Sugar who was waiting in the truck. I didn't walk her until I showered and warmed up. In the meantime, she had yet another meal of grass, she's been doing that a lot lately.
No bike, forecast of rain and up to 40 mph gusts on my home commute!
It's cold again dammit! Or it really seems that way, maybe it's the strong wind out of the west? We had a good group this morning. I got to catch up with LC, between our injuries haven't seen her much.
At the 1 mile corner, DC disappears off the back. We slow a little, don't see him, wonder, still don't see him, but keep going. Normally we wouldn't keep going, but we did!! And we found out afterwards that he was HAVING HEART SYMPTOMS AND PAIN! Ugh, this Leave No Runner Behind Rule has to be used!!
BE and new runner CE and I ran the forward group. I kept thinking I wanted to slow down, and they would have...but we didn't and I didn't and I'm happy I didn't! But it's sooooo tempting. On yesterday's 10 miler I'd slow don't just certain that I couldn't hold the pace. But every Thursday I pretty much prove that wrong!
We found 3 new park benches set up in the last mile of the run. And in the last turn into the VC, we passed under a canopy of pink-flowered trees. Smelled so good, and was so pretty!
And next Tuesday is DC's bday, so LC brought donuts for a post run treat. LC and DC and I stayed longer, felt great to just sit and chat with them, I miss my friends! But then it was "too cold" to walk poor Sugar who was waiting in the truck. I didn't walk her until I showered and warmed up. In the meantime, she had yet another meal of grass, she's been doing that a lot lately.
Wednesday, April 6, 2016
Run. Taxes. Ben.
RUN 10.1 miles in 1:35
No bike, had to drive.
The run was to burn off energy before taxes, to keep me chillin' like Magellin'. Is that really a saying? I think I found a 10 miler course from the new home! Up Jeff to Park, east to Compton, over to CHP, down to Grand, around MoBot, into TGP doing a CCW loop to Grand, to home. Like it!
Saw old neighbor BR in CHP! Soooooo happy to see him out walking his doggie :)
Talking to him felt great, put my injuries in perspective. He's positive and talking about fall races!
Then taxes, error in taxes, long appt. Then another problem to go back for, so lost most entire day to all this. And with rain and wind, had to drive all of it. :(
Made up for it by walking doggie and library returns. Took our time, enjoyed it. She's not been herself the last few days - scooting, quiet, off appetite. Keeping a close eye on it.
Lunch with TV, talked about hundreds. I have a list to type up and send him. Joked about my injuries, my stalkers, his house, his cats. Gawd I need the social like that, I really look forward to it.
I had more to say for today, but it's not on my mind right now.
No bike, had to drive.
The run was to burn off energy before taxes, to keep me chillin' like Magellin'. Is that really a saying? I think I found a 10 miler course from the new home! Up Jeff to Park, east to Compton, over to CHP, down to Grand, around MoBot, into TGP doing a CCW loop to Grand, to home. Like it!
Saw old neighbor BR in CHP! Soooooo happy to see him out walking his doggie :)
Talking to him felt great, put my injuries in perspective. He's positive and talking about fall races!
Then taxes, error in taxes, long appt. Then another problem to go back for, so lost most entire day to all this. And with rain and wind, had to drive all of it. :(
Made up for it by walking doggie and library returns. Took our time, enjoyed it. She's not been herself the last few days - scooting, quiet, off appetite. Keeping a close eye on it.
Lunch with TV, talked about hundreds. I have a list to type up and send him. Joked about my injuries, my stalkers, his house, his cats. Gawd I need the social like that, I really look forward to it.
I had more to say for today, but it's not on my mind right now.
Tuesday, April 5, 2016
300 bike commuting miles
RUN 6 miles in just under 52 mins
BIKE COMMUTE 9.5 miles
I was poking around TP.com and discovered that as of today I have 300 bike commuting miles so far this year. Nice! I realize my guess of 9.5 miles a day is probably not accurate, it's conservative if anything, but close enough.
My initial plan was to run to TGP and back, but I ended up heading towards LP instead. Tuesday is usually my speed work day, but the ribs (healing nicely, btw, more discomfort than pain) knocked me off that schedule. I did 2 LP loops and did pick-up intervals from corner to gate. Wasn't up for much more than that.
It was 39F this morning! This was a cold shocker, yesterday was upper 60's. But overall it's a warming trend of spring :)
BIKE COMMUTE 9.5 miles
I was poking around TP.com and discovered that as of today I have 300 bike commuting miles so far this year. Nice! I realize my guess of 9.5 miles a day is probably not accurate, it's conservative if anything, but close enough.
My initial plan was to run to TGP and back, but I ended up heading towards LP instead. Tuesday is usually my speed work day, but the ribs (healing nicely, btw, more discomfort than pain) knocked me off that schedule. I did 2 LP loops and did pick-up intervals from corner to gate. Wasn't up for much more than that.
It was 39F this morning! This was a cold shocker, yesterday was upper 60's. But overall it's a warming trend of spring :)
Monday, April 4, 2016
Bald eagle on my lunch walk!
BIKE COMMUTE 9.5 miles (or 9.8 if you're going to trust my MMF app)
LUNCH WALK 2.5 miles?!
BIKE to PT: 5 miles
STRENGTH 1HR
The 'big brother' wellness challenge at work prompted a longer walk for me today. I felt lazy with yesterday's "only" 4700-odd steps after a few days of 15K+. But that's counting only the walking! Geez don't forget the running! lol!
And I was bored at work, a lot on my mind with last weeks bad new hits. My usual 20 min route is 1.3 miles. While walking I decided to go up past the dinosaurs and make a loop, then I decided to out-n-back from my one-mile mark near the left turn in the path. So I do all this, and on the way back realize it will be more than two miles as my one-mile mark doesn't normally include the detour through Smoker's Park! So a nice longer walk, started getting warm and realized I didn't need my jacket. Oh and before I forget, saw a bald eagle swoop overhead while walking back down the dinosaur hill :) Neat!
Once I got home my gut was in a very uncomfy pain and bloat mode. Huh?! What did this? I munched maybe two handfuls of cherry tomatoes, had a cup of undiluted peppermint tea at lunch, had a second bottle of black tea (diluted to 20oz) at lab meeting, and was sitting a lot all day. Which of these did it? Unknown, but walking the dog helped a little.
Even with the discomfort, I was still going to PT. I very briefly debated driving, but really wanted to ride. Thankfully I did, it felt good. The chicken thigh I nom'd before the dog walk was threatening to come back up on the ride home. Too much chicken and water led to burping and refluxing by the time PT was over.
We worked on rows, lats, discussed nutrition, the injury. I like this, enjoying it, but can I afford it? And with a projected 6-9 months more of recovery, do I need this now? Need it more later? Lots to think on.
LUNCH WALK 2.5 miles?!
BIKE to PT: 5 miles
STRENGTH 1HR
The 'big brother' wellness challenge at work prompted a longer walk for me today. I felt lazy with yesterday's "only" 4700-odd steps after a few days of 15K+. But that's counting only the walking! Geez don't forget the running! lol!
And I was bored at work, a lot on my mind with last weeks bad new hits. My usual 20 min route is 1.3 miles. While walking I decided to go up past the dinosaurs and make a loop, then I decided to out-n-back from my one-mile mark near the left turn in the path. So I do all this, and on the way back realize it will be more than two miles as my one-mile mark doesn't normally include the detour through Smoker's Park! So a nice longer walk, started getting warm and realized I didn't need my jacket. Oh and before I forget, saw a bald eagle swoop overhead while walking back down the dinosaur hill :) Neat!
Once I got home my gut was in a very uncomfy pain and bloat mode. Huh?! What did this? I munched maybe two handfuls of cherry tomatoes, had a cup of undiluted peppermint tea at lunch, had a second bottle of black tea (diluted to 20oz) at lab meeting, and was sitting a lot all day. Which of these did it? Unknown, but walking the dog helped a little.
Even with the discomfort, I was still going to PT. I very briefly debated driving, but really wanted to ride. Thankfully I did, it felt good. The chicken thigh I nom'd before the dog walk was threatening to come back up on the ride home. Too much chicken and water led to burping and refluxing by the time PT was over.
We worked on rows, lats, discussed nutrition, the injury. I like this, enjoying it, but can I afford it? And with a projected 6-9 months more of recovery, do I need this now? Need it more later? Lots to think on.
Sunday, April 3, 2016
More wind, 2x 5 miles: trail then path
RUN 5 miles in 55 mins on trails with TV
RUN 5 miles in 47 mins on path
My goal was a total of 10 miles, but when running with someone else you gotta bend your goals to theirs if needed. In a near-repeat of last weekend, Shoogs and MP walked while we ran. We set out for 1 hour, I was hoping to hit 6 miles then my plan was to round out with another on my own.
Gorgeous day, windy but we were shielded by the trees. I was surprised at how my ribcage hurt, all week long and even yesterday it didn't bother me, but today it does?! Had a good run followed the bootleg trail. Happily TV has a better idea of what turns and forks to follow than I do. When I run these trails I'm lost and always repeating myself.
Right near the end of the run, we got talking to a cyclist we'd passed a few times. He looked familiar...he asked what we were training for...conversation started...finally I said "You look so familiar..." and it was JeffB from the tri club! So happy to see him back after the hand injuries.
We finished, Shoogs was tired after her 2.2 mile walk! Then I debated what to do. TV didn't know I was going to keep going and I didn't mention it. Didn't seem right? Seemed obsessive? Whatever it was, I waited for them to drive away, took a few mins to decide to run the path at the lake. If I ran the trails, I knew I'd get frustrated and not find the 5 mile loop proper and end up short on distance. And that drives me nuts.
So down to the lake, got water and a bio break. I was hesitant about running into the wind for some reason. I started out with a nice tailwind but was all mental about having to turn around if I did and out-n-back. What?! So I ran around the lake with the intention of doing whatever out-n-back was needed to round up to 5 miles along the shielded section of the lake under the bluff. Happily it was only another 1 mile I needed. And I was telling myself that "it's good to know" that the shorter lake loop is 3.5-4 miles. I thought it would be shorter.
After that, took Shoogs for a walk (she was less than excited about this!) to eat lunch, enjoy the nice take, and brush her. Didn't get much brushing done, she was too distracted. I had a mentoring meeting in 2 hours, so no time to run home and back. That, and I hate driving!
32.5 mile running this week!
RUN 5 miles in 47 mins on path
My goal was a total of 10 miles, but when running with someone else you gotta bend your goals to theirs if needed. In a near-repeat of last weekend, Shoogs and MP walked while we ran. We set out for 1 hour, I was hoping to hit 6 miles then my plan was to round out with another on my own.
Gorgeous day, windy but we were shielded by the trees. I was surprised at how my ribcage hurt, all week long and even yesterday it didn't bother me, but today it does?! Had a good run followed the bootleg trail. Happily TV has a better idea of what turns and forks to follow than I do. When I run these trails I'm lost and always repeating myself.
Right near the end of the run, we got talking to a cyclist we'd passed a few times. He looked familiar...he asked what we were training for...conversation started...finally I said "You look so familiar..." and it was JeffB from the tri club! So happy to see him back after the hand injuries.
We finished, Shoogs was tired after her 2.2 mile walk! Then I debated what to do. TV didn't know I was going to keep going and I didn't mention it. Didn't seem right? Seemed obsessive? Whatever it was, I waited for them to drive away, took a few mins to decide to run the path at the lake. If I ran the trails, I knew I'd get frustrated and not find the 5 mile loop proper and end up short on distance. And that drives me nuts.
So down to the lake, got water and a bio break. I was hesitant about running into the wind for some reason. I started out with a nice tailwind but was all mental about having to turn around if I did and out-n-back. What?! So I ran around the lake with the intention of doing whatever out-n-back was needed to round up to 5 miles along the shielded section of the lake under the bluff. Happily it was only another 1 mile I needed. And I was telling myself that "it's good to know" that the shorter lake loop is 3.5-4 miles. I thought it would be shorter.
After that, took Shoogs for a walk (she was less than excited about this!) to eat lunch, enjoy the nice take, and brush her. Didn't get much brushing done, she was too distracted. I had a mentoring meeting in 2 hours, so no time to run home and back. That, and I hate driving!
32.5 mile running this week!
Saturday, April 2, 2016
Windy Saturday run-bike-run
RUN 2.5 miles in 23.5 mins
BIKE 20? miles in 80 mins, indoors
RUN 2.5 miles in ~22.5 mins
The original plan was to ride the MCT for two hours, but there was a nasty west wind that kicked up over the course of the morning. I was unsure of my back and shoulder in the wind -- should my first tri bike ride in over a year be in windy conditions when I'm not confident in my ability to balance and stabilize the bike?
That, and I didn't feel like driving. I drove to work the last two days for appointments in West County, I'm driving again tomorrow for a run with TV, and I hates driving. So pretty quickly I decided to ride indoors.
Ugh. Indoors. So I decided to spice it up a bit. Run, bike, run. I set out for the first run and followed what I thought would be a 2 mile loop: Jeff, Ars, Grand, Wyo, Jeff, home. Bonus half mile in there!
And since two hours outdoors riding is not the same as two hours indoors, I reduced the time. And, I don't need a knee injury caused by a sudden uptick in riding. I followed one of my training plan workouts: WU, drills, variable gear intervals, then 3x a 6' 1' 3' intervals set. Nice!
Then another run, this time it was warmer out so I could wear shorts. The goal was a negative split, so I followed the same route -- and success!
BIKE 20? miles in 80 mins, indoors
RUN 2.5 miles in ~22.5 mins
The original plan was to ride the MCT for two hours, but there was a nasty west wind that kicked up over the course of the morning. I was unsure of my back and shoulder in the wind -- should my first tri bike ride in over a year be in windy conditions when I'm not confident in my ability to balance and stabilize the bike?
That, and I didn't feel like driving. I drove to work the last two days for appointments in West County, I'm driving again tomorrow for a run with TV, and I hates driving. So pretty quickly I decided to ride indoors.
Ugh. Indoors. So I decided to spice it up a bit. Run, bike, run. I set out for the first run and followed what I thought would be a 2 mile loop: Jeff, Ars, Grand, Wyo, Jeff, home. Bonus half mile in there!
And since two hours outdoors riding is not the same as two hours indoors, I reduced the time. And, I don't need a knee injury caused by a sudden uptick in riding. I followed one of my training plan workouts: WU, drills, variable gear intervals, then 3x a 6' 1' 3' intervals set. Nice!
Then another run, this time it was warmer out so I could wear shorts. The goal was a negative split, so I followed the same route -- and success!
Friday, April 1, 2016
8pril! Rain on a tin roof, or the absence thereof
RUN 46 mins and 5.1 miles to PT and back
STRENGTH 1 hour
Again no bike commute, another appt. I used yesterday's missed run to today's advantage, figuring that since I'm biking tomorrow I can squeeze in a Friday run. In the end, doing 2.5 miles twice wasn't really much of a run.
PT was good, still finding strengths and weaknesses. Lots of pec work today, I'll be feeling that soon enough.
The EMG showed nerve damage at C5, kinda as expected. It was a fun test! He explained everything from what to listen for (sound of rain on a tin roof is good), what the peaks and troughs indicate, etc. Not sure I understand it all, but understood enough to enjoy doing it. Didn't mind the buzz shocks and needle. Probably because "you're so thin I can use my smallest and thinnest needle". Bonus!
So no neck MRI, I didn't really follow up on the Spurling Test thing from yesterday. Got enough problems, and I figured he knows best about whether I should be worried about it.
So Brachial Neuritis. Probably another 6-9 months of healing. Oof.
It's 8pril! That's not a typo ;)
STRENGTH 1 hour
Again no bike commute, another appt. I used yesterday's missed run to today's advantage, figuring that since I'm biking tomorrow I can squeeze in a Friday run. In the end, doing 2.5 miles twice wasn't really much of a run.
PT was good, still finding strengths and weaknesses. Lots of pec work today, I'll be feeling that soon enough.
The EMG showed nerve damage at C5, kinda as expected. It was a fun test! He explained everything from what to listen for (sound of rain on a tin roof is good), what the peaks and troughs indicate, etc. Not sure I understand it all, but understood enough to enjoy doing it. Didn't mind the buzz shocks and needle. Probably because "you're so thin I can use my smallest and thinnest needle". Bonus!
So no neck MRI, I didn't really follow up on the Spurling Test thing from yesterday. Got enough problems, and I figured he knows best about whether I should be worried about it.
So Brachial Neuritis. Probably another 6-9 months of healing. Oof.
It's 8pril! That's not a typo ;)
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