RUN 6.7 miles in 58 mins, about 8:40
BIKE COMMUTE 9.5 miles
Wow this weather is really a surprise! Low 70's almost in the 60's when I got up this morning! Cool enough to take Shoogie with me for a Fo Pa walk after the run.
Good group showed up today. I ran with LC and IT, both running longer so they wanted an easier pace. Did I mention that last Thursday I saw TG after our run? Saw him again today, first heading down Skinker hill while we went up, quick wave then recalling how he always encouraged me to come back for more waaaaay back in 2006 when I first started joining group runs. Back in the day when 10m/m was considered a good pace for me when I was 'going fast'.
LC talked gymnastics competition, all talked upcoming races, and talked about the upcoming Triple Bypass ride LC is doing. So glad I didn't sign up for that...woefully unprepared with shoulder injury!
Met up again with TG around the ice rink, he turned around to join us. He slowed to run with us, but it still picked up my pace just a bit. Fun to catch up with him! Then he was off to finish his 14 miles in 100 mins, think he said a 7:05 pace! YIKES! Still can't run with TG, LOL!! But as before he's willing to slow for some conversation. I give him credit for teaching me to do that for others.
Run felt great :) Hip is OK, I'm working stretches and flexy exercises for it.
Thursday, June 30, 2016
Wednesday, June 29, 2016
Much more awake than yesterday. Rice, Rice, Baby.
RUN 10 miles in 1:32
BIKE COMMUTE 9.5 miles
Last night for dinner I had an extra serving of rice. The instant, cheap variety, but rice (carbs!) just the same. Whether that had anything to do with today's 'more awakedness', or whether it was the really mild weather (70's!), or what, doesn't matter. I like it!
Yesterday I was sluggish, today I hopped right on board. Went around BP, up to CHP, then to MoBot, then TGP, then home. Felt great. Also a mint/2 miles :)
The left hip still has that sorta-sharp pain but again not when I'm running. Keep an eye on it.
BIKE COMMUTE 9.5 miles
Last night for dinner I had an extra serving of rice. The instant, cheap variety, but rice (carbs!) just the same. Whether that had anything to do with today's 'more awakedness', or whether it was the really mild weather (70's!), or what, doesn't matter. I like it!
Yesterday I was sluggish, today I hopped right on board. Went around BP, up to CHP, then to MoBot, then TGP, then home. Felt great. Also a mint/2 miles :)
The left hip still has that sorta-sharp pain but again not when I'm running. Keep an eye on it.
Tuesday, June 28, 2016
How does 4 maybe 6 turn into 7?!
RUN 7 miles in 1:09
BIKE COMMUTE 9.5
After yesterday's fatigue and a great Sunday race, I thought I might actually follow the training plan and just do 4 today. Seems a good restful idea. So after a little bit of sleep in (been falling asleep around 10 lately?!) and another inefficient prep hour I left with 2 mints. Goal was 2 miles is a mint. Figured if I hit 6 miles I'd get myself a bonus mint once home.
Oh so sluggish. Sooooooo sluggish. East to brewery, Lemp park, up to LP, loop LP and realize 6 will be easy to do with just one loop. To be sure I out n backed Park and Benton. I get done at LP and start to perk up a little bit. The mints? This was mile 4.5 and I had one at 4...hmmm, haha!
I did set a goal of doing some pickups in this run, didn't get to them until mile 5 and I did manage a few. When I got to the truck, still dragging but still moving, I'm at 6.6 miles. Oh hell, grab a mint, cotton candy one this time, and take off. Didn't eat the mint until I got home!
Bike ride in seemed so slow. And some really sharp pains in my left hip, that nagging niggle I've had. Hurts, then doesn't, hurts, then doesn't. Easy to ignore!
Forgot to mention that yesterday I looked online and found that my newly beloved mints come in MANY flavors if you find the assorted package! Vanilla, orange, lemon, lime, passion fruit, a few others. You're damn skippy I'm going to look for those!
BIKE COMMUTE 9.5
After yesterday's fatigue and a great Sunday race, I thought I might actually follow the training plan and just do 4 today. Seems a good restful idea. So after a little bit of sleep in (been falling asleep around 10 lately?!) and another inefficient prep hour I left with 2 mints. Goal was 2 miles is a mint. Figured if I hit 6 miles I'd get myself a bonus mint once home.
Oh so sluggish. Sooooooo sluggish. East to brewery, Lemp park, up to LP, loop LP and realize 6 will be easy to do with just one loop. To be sure I out n backed Park and Benton. I get done at LP and start to perk up a little bit. The mints? This was mile 4.5 and I had one at 4...hmmm, haha!
I did set a goal of doing some pickups in this run, didn't get to them until mile 5 and I did manage a few. When I got to the truck, still dragging but still moving, I'm at 6.6 miles. Oh hell, grab a mint, cotton candy one this time, and take off. Didn't eat the mint until I got home!
Bike ride in seemed so slow. And some really sharp pains in my left hip, that nagging niggle I've had. Hurts, then doesn't, hurts, then doesn't. Easy to ignore!
Forgot to mention that yesterday I looked online and found that my newly beloved mints come in MANY flavors if you find the assorted package! Vanilla, orange, lemon, lime, passion fruit, a few others. You're damn skippy I'm going to look for those!
Monday, June 27, 2016
Oh so tired Monday, so inefficient
BIKE 10 miles
STRENGTH 1 hour pretty much all shoulders
Mixed up day, never found a good efficient pace and didn't seem to get much done. The first distraction was getting the truck to the dealership. I even had a dream that I missed the appointment, so I was happy to wake up and find otherwise. Loaded Puppy, got it dropped off in time, ride to work. As I've done before with this dealership errand, I forgot to pack my bike shoes. Duh!
Work meeting was delayed, and I was hesitant to start anything involved ahead of it. So I putzed around until meeting. That finished around noon, lunch, then got a few things done but wasn't focused. I needed to leave around 3 so I could get the truck and get home to the dog. Was dragging, low on energy, missed my Home --> Walk goal of that keeps me moving. Instead I ate part of dinner (great idea before strength training...), got a lot of chores done though, and left on time. At least I was on time all day long.
Strength training focused on shoulders to target the rear deltoid and trapezius weakness noted last Friday. Turns out these are the muscles, esp the trapezius, that aches after riding in aero! So after a warm-up circuit of hamstring curls, assisted pull ups, and kettle bells (get that bell ALLL the way overhead!), I did lateral inclined fly with dumb bells, chair dips, bicep curls, read deltoid work with the pulley and rope thing, and a few more I can't recall right now.
Got home, stayed inefficient by putzing around the kitchen too long. I ate extra for dinner to see if that helped my energy. Not sure it's that, I think I'm just unfocused.
STRENGTH 1 hour pretty much all shoulders
Mixed up day, never found a good efficient pace and didn't seem to get much done. The first distraction was getting the truck to the dealership. I even had a dream that I missed the appointment, so I was happy to wake up and find otherwise. Loaded Puppy, got it dropped off in time, ride to work. As I've done before with this dealership errand, I forgot to pack my bike shoes. Duh!
Work meeting was delayed, and I was hesitant to start anything involved ahead of it. So I putzed around until meeting. That finished around noon, lunch, then got a few things done but wasn't focused. I needed to leave around 3 so I could get the truck and get home to the dog. Was dragging, low on energy, missed my Home --> Walk goal of that keeps me moving. Instead I ate part of dinner (great idea before strength training...), got a lot of chores done though, and left on time. At least I was on time all day long.
Strength training focused on shoulders to target the rear deltoid and trapezius weakness noted last Friday. Turns out these are the muscles, esp the trapezius, that aches after riding in aero! So after a warm-up circuit of hamstring curls, assisted pull ups, and kettle bells (get that bell ALLL the way overhead!), I did lateral inclined fly with dumb bells, chair dips, bicep curls, read deltoid work with the pulley and rope thing, and a few more I can't recall right now.
Got home, stayed inefficient by putzing around the kitchen too long. I ate extra for dinner to see if that helped my energy. Not sure it's that, I think I'm just unfocused.
Sunday, June 26, 2016
Pride 5K -- a PR!!
RUN 2 miles in 20 mins to race
RACE 3.1 miles in 21:05, 6:47 pace 1st 40-49 AG (out of 50) and 4th OA Female (out of 219)
RUN 2.2 miles in 23 mins to home
How did the run home get longer...?
Well let's start at the beginning. I ran to the race as my planned WU and I was dragging the entire way. Had to entice myself with a cotton candy-flavored soft mint (did find those instead of the double mint bag I really wanted yesterday). When the garmin beeped 2 miles I walked the rest of the way in, not far but I realize now the answer to my question above! I'd saved two more mints for before the race started. These are yummy, like a toasted cotton candy. Wonder if there are other flavors...?
Found TV and M, TV was excited (for TV!) and I still felt lethargic. Last few days I've felt like this, and sometimes it gets me wondering if my nutrition is off, my sleep is bad, if I'm depressed...? I wonder if something is wrong or if this is just a consequence of training on the SC diet? Well I think today I proved a lot of those worries to be unfounded.
We wandered up to the start line and I recognized LR from Evolve by her hat. Chatted with her, and kept wondering what I was doing towards the front of the pack. Overall in general this looked like a chillax crowd, likely due to the host organization bringing out people who don't do this on a terribly regular basis. That's not to say there weren't a lot of runners though!
Some delay while a gate was opened, some clouds that signaled maybe some rain (would have been great, it was HOT), then we were off!! LR and one other female ahead of me, then around half mile another passed me, putting me in 4th female. This was terribly motivating! The first mile clocked as 6:45 m/m on the Garmin, I wasn't sure I could keep this up for 2 more miles but one way to find out.
To my absolute surprise, I did keep it up! 6;47's for both miles 2 and 3, even with the hills in the east end of the park. I started to come close to one of the other females but never caught her and didn't really have much kick left to even try.
TV and I both finished 4th OA and 1st in AG. LR won the female division! (And it turns out she's encountered ShawnBot in the Babler parking lot, LOL!).
For some reason I thought I would get a ride to the house with TV, not sure why I thought that. They took off to meet others for brekkie/coffee, I said goodbye to LR, then ran home. OOOOOHhhhhh that's great ultra training. The first mile I was so dead, but I felt better in the second one. Didn't let myself walk. Of course, right?
Another thing noted -- at the end of the race another racer noted that the east end of the park "looked wetter". I didn't see it, or I saw it and didn't log it. On the way home, I noted water puddles in my alley! It did rain!
I purposefully didn't look at my previous 5K PR which I thought was in 2011. It wasn't until later that I found it was 2009 and 21:50. This was a 50 second PR!!
So all my worries about being so tired and worn out... Wonder why I feel that way? Why are some of my bike commutes on dead legs, why are some of my runs so mentally flat and boring and just a drudge? Is it really just mental in the end?
After a shower and a meal, rode downtown to catch the Pridefest parade, bonus bike miles!
NUMERICS 10:13 hours, doesn't include weekday bike commutes
BIKE 106.6 miles total, as 57.6 extra and 49 miles commuting
RUN 32.5 miles
RACE 3.1 miles in 21:05, 6:47 pace 1st 40-49 AG (out of 50) and 4th OA Female (out of 219)
RUN 2.2 miles in 23 mins to home
How did the run home get longer...?
Well let's start at the beginning. I ran to the race as my planned WU and I was dragging the entire way. Had to entice myself with a cotton candy-flavored soft mint (did find those instead of the double mint bag I really wanted yesterday). When the garmin beeped 2 miles I walked the rest of the way in, not far but I realize now the answer to my question above! I'd saved two more mints for before the race started. These are yummy, like a toasted cotton candy. Wonder if there are other flavors...?
Found TV and M, TV was excited (for TV!) and I still felt lethargic. Last few days I've felt like this, and sometimes it gets me wondering if my nutrition is off, my sleep is bad, if I'm depressed...? I wonder if something is wrong or if this is just a consequence of training on the SC diet? Well I think today I proved a lot of those worries to be unfounded.
We wandered up to the start line and I recognized LR from Evolve by her hat. Chatted with her, and kept wondering what I was doing towards the front of the pack. Overall in general this looked like a chillax crowd, likely due to the host organization bringing out people who don't do this on a terribly regular basis. That's not to say there weren't a lot of runners though!
Some delay while a gate was opened, some clouds that signaled maybe some rain (would have been great, it was HOT), then we were off!! LR and one other female ahead of me, then around half mile another passed me, putting me in 4th female. This was terribly motivating! The first mile clocked as 6:45 m/m on the Garmin, I wasn't sure I could keep this up for 2 more miles but one way to find out.
To my absolute surprise, I did keep it up! 6;47's for both miles 2 and 3, even with the hills in the east end of the park. I started to come close to one of the other females but never caught her and didn't really have much kick left to even try.
TV and I both finished 4th OA and 1st in AG. LR won the female division! (And it turns out she's encountered ShawnBot in the Babler parking lot, LOL!).
For some reason I thought I would get a ride to the house with TV, not sure why I thought that. They took off to meet others for brekkie/coffee, I said goodbye to LR, then ran home. OOOOOHhhhhh that's great ultra training. The first mile I was so dead, but I felt better in the second one. Didn't let myself walk. Of course, right?
Another thing noted -- at the end of the race another racer noted that the east end of the park "looked wetter". I didn't see it, or I saw it and didn't log it. On the way home, I noted water puddles in my alley! It did rain!
I purposefully didn't look at my previous 5K PR which I thought was in 2011. It wasn't until later that I found it was 2009 and 21:50. This was a 50 second PR!!
So all my worries about being so tired and worn out... Wonder why I feel that way? Why are some of my bike commutes on dead legs, why are some of my runs so mentally flat and boring and just a drudge? Is it really just mental in the end?
After a shower and a meal, rode downtown to catch the Pridefest parade, bonus bike miles!
NUMERICS 10:13 hours, doesn't include weekday bike commutes
BIKE 106.6 miles total, as 57.6 extra and 49 miles commuting
RUN 32.5 miles
Saturday, June 25, 2016
Run then ride, lotsa ride!
RUN 5 miles in 48 mins
BIKE 31.2 miles in 2:23, around town
Why I felt the need to do all this when I'm signed up for a 5K on Sunday, I dunno. I kept telling myself the 5K shouldn't be more important than everything else, I should be resting, blah, blah.
But then there I was, running early in the morning so I could get on the bike on time. Made the run really easy, felt good. A bit boring but maybe because I was looking ahead too much to the rest of the day.
My goal for the bike was to get at least 2hrs, however I did it. I wanted to spectate at least part of the Macklind Mile, so I looped MoBot before heading there to enjoy a mile down Macklind with few stops because traffic was blocked for the race. Saw IT volunteering and visited with him before going the next block were RM was. Chatted with him and CM until they got busy with traffic, then headed off to the store to see if the tent sale had anything good, like the Adrenaline 15's I've been eyeing online. Would rather buy from the store! No shoes (I gotta call, they were too busy for that request) but did get a Running Nerd purple T-shirt for $10!
From there to the RdP path, out and back then up to work. Brief stop there, then downtown to get my packet for the 5K. From there to the Dollar store when I didn't find my "twice as big bag for a limited time only" soft mints that I found there a week or so ago. NUTS! Woulda been so cheap! But I did find the Tootsie Roll fruit chews --- oh yummy I like these, new race food! And I did find Cotton Candy soft mints from same brand. Then off towards home, adding a few turns and blocks to get close to 34, for some reason 34 miles just sounded good. But the Dollar store bag was pulling on my left hand and I was running low on time and energy.
And before I forget again -- I went to another Dollar Store, found the big bags. Bought 4!
Gotta rest, I have this race tomorrow!
BIKE 31.2 miles in 2:23, around town
Why I felt the need to do all this when I'm signed up for a 5K on Sunday, I dunno. I kept telling myself the 5K shouldn't be more important than everything else, I should be resting, blah, blah.
But then there I was, running early in the morning so I could get on the bike on time. Made the run really easy, felt good. A bit boring but maybe because I was looking ahead too much to the rest of the day.
My goal for the bike was to get at least 2hrs, however I did it. I wanted to spectate at least part of the Macklind Mile, so I looped MoBot before heading there to enjoy a mile down Macklind with few stops because traffic was blocked for the race. Saw IT volunteering and visited with him before going the next block were RM was. Chatted with him and CM until they got busy with traffic, then headed off to the store to see if the tent sale had anything good, like the Adrenaline 15's I've been eyeing online. Would rather buy from the store! No shoes (I gotta call, they were too busy for that request) but did get a Running Nerd purple T-shirt for $10!
From there to the RdP path, out and back then up to work. Brief stop there, then downtown to get my packet for the 5K. From there to the Dollar store when I didn't find my "twice as big bag for a limited time only" soft mints that I found there a week or so ago. NUTS! Woulda been so cheap! But I did find the Tootsie Roll fruit chews --- oh yummy I like these, new race food! And I did find Cotton Candy soft mints from same brand. Then off towards home, adding a few turns and blocks to get close to 34, for some reason 34 miles just sounded good. But the Dollar store bag was pulling on my left hand and I was running low on time and energy.
And before I forget again -- I went to another Dollar Store, found the big bags. Bought 4!
Gotta rest, I have this race tomorrow!
Friday, June 24, 2016
Tracked all the biking for the day
BIKE 9.7 miles to gym and back, with LP loops
STRENGTH 1 hr
BIKE COMMUTE 9.5 miles
Total of 90 mins and 19 miles. In-town riding is so slow.
Good day, writing this on Monday so I'm not sure I'll remember everything! It was a rest day and yet I wanted to be out doing something. And I guess when you're bored from resting you want to track every little bit, hence all the garmin-wearing around town!
I was tired all day, energy dragging and lethargic. Do remember that!
STRENGTH 1 hr
BIKE COMMUTE 9.5 miles
Total of 90 mins and 19 miles. In-town riding is so slow.
Good day, writing this on Monday so I'm not sure I'll remember everything! It was a rest day and yet I wanted to be out doing something. And I guess when you're bored from resting you want to track every little bit, hence all the garmin-wearing around town!
I was tired all day, energy dragging and lethargic. Do remember that!
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