Cooper River Bridge Run
A race I would like to do in Charleston. Like 30,000 runners. If I don't do it this year then next year. It is 10k or 6.2 miles. They want you to commit to 49 minutes or less or 50 to 70 minutes. Right? So 49 minutes gives a 7.9 minute pace or 7:54.
Not sure I can do that pace. Climbing the bridge could be tough. That should be my goal though. I need a 7:48 pace to qualify for Boston.
Tuesday, March 27, 2012
Thursday, March 22, 2012
Paris in the Spring (Paris Mountain in the rain)
March 22
Biked to Paris mtn in the face of dark clouds. I needed a ride since I'd just swam alot and didn't want to run. I wanted to climb and see if I had improved over this years first attempt of 2012.
The rain started right away and I put on a rain jacket (thanks again Andy for the Showers Pass) but was already wet. I got to CVS and began the climb. It rained until just before the summit. Weird. Anyway, I did it in just under 24 minutes. Much better than first time (27 minutes).
Went down backside and it began to pour. Why did I wear my sunglasses? Went 80% down the backside and turned around. Maybe next time I will do it all. Climbed back up in heavy rain, but it was warm and no thunder. The heavy amount of pollen was no problem as well. I was very slow going down both sides to avoid sliding out like a few years ago.
Got 23 miles and 1950 ft of climbing in 1 hour 50 minutes.
Biked to Paris mtn in the face of dark clouds. I needed a ride since I'd just swam alot and didn't want to run. I wanted to climb and see if I had improved over this years first attempt of 2012.
The rain started right away and I put on a rain jacket (thanks again Andy for the Showers Pass) but was already wet. I got to CVS and began the climb. It rained until just before the summit. Weird. Anyway, I did it in just under 24 minutes. Much better than first time (27 minutes).
Went down backside and it began to pour. Why did I wear my sunglasses? Went 80% down the backside and turned around. Maybe next time I will do it all. Climbed back up in heavy rain, but it was warm and no thunder. The heavy amount of pollen was no problem as well. I was very slow going down both sides to avoid sliding out like a few years ago.
Got 23 miles and 1950 ft of climbing in 1 hour 50 minutes.
March multisport madness
March 16-21
Friday 16th
Rode bike to Paris mtn and climb front side. Took 27.2 minutes. Slow, Legs hurt. Didn't want to climb anymore. Thought about going down backside, but thunder in distance and a black wall of clouds changed my plans. Went down a few tenths to see storm then climb back, ouch. 12% grade.
Raced down front after that to avoid rain. Went home. 22 miles in all. 1 hour 50 minutes.
Saturday 17th
Took Kristen to driving school. Went to Sports Authority- bought running shoes and swim jammers. everything 20-40% off.
Took Allez north to Dividing Waters Rd. and back. 42 miles.
2:50. Then swam 1000 yds in 25 minutes.
Sunday 18th
Bike to p. o. 2.5 miles on Trek then switch to the QR. Time trial 5.2miles (6 miles total); even with 3 stop signs and two stop lights I averaged 22 mph. Later I ran (in new Saucony shoes) 4.1 mile. Moderate pace.
Monday. 19th. Work. Walk 18,000 steps. Rest.
Tues march 20
After work run. Drank a can of "Rip it" energy drink I got at Fred's dept. store and used their facilities before the run. This time I took my mini-mag lite and used it well.
I ran thru PC and a mens soccer game had just ended with Wofford. 5.1 miles total. A 9:30 pace was good, but I did not feel great.
My legs were real sore afterwards. I guess they are still trying to recover from the big increase over the last few days. I will wait til maybe Sunday to do another run of 6-8 miles.
Wed march 21
Rode Trek to the Y and swam 2000 yards in 47 minutes. Used paddles and fins some. 6.7 mile bike.
Friday 16th
Rode bike to Paris mtn and climb front side. Took 27.2 minutes. Slow, Legs hurt. Didn't want to climb anymore. Thought about going down backside, but thunder in distance and a black wall of clouds changed my plans. Went down a few tenths to see storm then climb back, ouch. 12% grade.
Raced down front after that to avoid rain. Went home. 22 miles in all. 1 hour 50 minutes.
Saturday 17th
Took Kristen to driving school. Went to Sports Authority- bought running shoes and swim jammers. everything 20-40% off.
Took Allez north to Dividing Waters Rd. and back. 42 miles.
2:50. Then swam 1000 yds in 25 minutes.
Sunday 18th
Bike to p. o. 2.5 miles on Trek then switch to the QR. Time trial 5.2miles (6 miles total); even with 3 stop signs and two stop lights I averaged 22 mph. Later I ran (in new Saucony shoes) 4.1 mile. Moderate pace.
Monday. 19th. Work. Walk 18,000 steps. Rest.
Tues march 20
After work run. Drank a can of "Rip it" energy drink I got at Fred's dept. store and used their facilities before the run. This time I took my mini-mag lite and used it well.
I ran thru PC and a mens soccer game had just ended with Wofford. 5.1 miles total. A 9:30 pace was good, but I did not feel great.
My legs were real sore afterwards. I guess they are still trying to recover from the big increase over the last few days. I will wait til maybe Sunday to do another run of 6-8 miles.
Wed march 21
Rode Trek to the Y and swam 2000 yards in 47 minutes. Used paddles and fins some. 6.7 mile bike.
Monster run
March 15
Run @ Clinton, SC. 8:35 pm, 73 degrees.
Drank a Monster energy drink (very rare for me) and checked the radar since storms clouds were in the distance. Stars and thin clouds above. Looks ok. Changed into bike shorts and a jersey. Ran up Broad street on the lighted sidewalks 1.5 miles then turned around. Lots of people were out walking around. Got back to truck at 9:03 pm.
Feeling real good. Runners high
28 minutes gives 9:20 pace. Wow, Great! About 142 ave HR estimated. Keep going! Decided to do a 3 mile loop that I had not done in maybe 5 months that included Presbyterian Collage.
As I started on Springdale Drive I thought maybe I should have brought my maglite. There were a few stretches of unlighted road. Also I wished I had a light strapped to my head like a Petzl light. I might look into getting one. I have a cheap and heavy version of one I ought to try out. Where is it? So anyway I entered the first dark area and yep here comes a car. At the appropriate moment I jumped up the curb onto the grassy shoulder. Just about 3 strides and thump! I hit the ground. I fell /stepped into a hole. The heel of both hands hit the grass while clenched around my phone in one hand and keys in other. My face nearly hit the dirt. stupid.
Full of adrenaline, ( and Taurine, caffiene , ...) just bolted right back up. I needed my flashlight. My left knee hit the ground but I hoped it wasn't bleeding. When I got to a lighted area I looked and it was ok. Lucky.
I continued around the football stadium and past the fraternity houses. There was music blaring and people were out like it was a Friday.
For the last 3 miles, a 9:00 pace is just so awesome. Heart rate was getting to 150 the few times I checked. No HRM just a digital watch. Used the 6 second method.
So a 9:10 pace for the 6 miles. Great run. I feel great, like a rock star. Next time I will try Rockstar energy drink. And bring a spot light.
Run @ Clinton, SC. 8:35 pm, 73 degrees.
Drank a Monster energy drink (very rare for me) and checked the radar since storms clouds were in the distance. Stars and thin clouds above. Looks ok. Changed into bike shorts and a jersey. Ran up Broad street on the lighted sidewalks 1.5 miles then turned around. Lots of people were out walking around. Got back to truck at 9:03 pm.
Feeling real good. Runners high
28 minutes gives 9:20 pace. Wow, Great! About 142 ave HR estimated. Keep going! Decided to do a 3 mile loop that I had not done in maybe 5 months that included Presbyterian Collage.
As I started on Springdale Drive I thought maybe I should have brought my maglite. There were a few stretches of unlighted road. Also I wished I had a light strapped to my head like a Petzl light. I might look into getting one. I have a cheap and heavy version of one I ought to try out. Where is it? So anyway I entered the first dark area and yep here comes a car. At the appropriate moment I jumped up the curb onto the grassy shoulder. Just about 3 strides and thump! I hit the ground. I fell /stepped into a hole. The heel of both hands hit the grass while clenched around my phone in one hand and keys in other. My face nearly hit the dirt. stupid.
Full of adrenaline, ( and Taurine, caffiene , ...) just bolted right back up. I needed my flashlight. My left knee hit the ground but I hoped it wasn't bleeding. When I got to a lighted area I looked and it was ok. Lucky.
I continued around the football stadium and past the fraternity houses. There was music blaring and people were out like it was a Friday.
For the last 3 miles, a 9:00 pace is just so awesome. Heart rate was getting to 150 the few times I checked. No HRM just a digital watch. Used the 6 second method.
So a 9:10 pace for the 6 miles. Great run. I feel great, like a rock star. Next time I will try Rockstar energy drink. And bring a spot light.
Friday, March 9, 2012
First week in March - progressing again
March 2 2012
I jogged 3.1 miles in 35 minutes. 137 bpm ave HR. Picked up beverage cans on the roadside (Reid School Road) again. I'm thinking of putting my name on the road sign for adopt-a-hiway. I would need an asterisk by it to indicate aluminum only.
March 3
Took a bike ride on the Silverado since it was wet from the recent storms. Did my usual Willis3 loop of 22 miles and 1200 ft of climbing. Took a record (PW) 1:40 to do it.
March 4
Rode my truck, I mean my Trek, to the Y then did an aerobic shower. A new class they got. Kinda like pole dancing. They have to stay on the cutting edge. Ha. JK. Also swam 1400 yards in 45 minutes. Hope I didn't overdo it (recent illness). Pedaled back home and with newest copy of GO magazine. 6 miles on bike.
My left calf is so tight and my pump bump is aggravated. Keep trying to stretch it out.
March 5 go to bed early since I couldn't/didn't get good sleep last night. Bought cold coffee drink (half gallon) and just had to try a bit, then another- oops.
March 7. Ran 5.5 miles. Good for me. ankle not too bad. Went easy. Took an hour.
March 8 Without any warmup, I took the QR (TT/tri bike) out on the road (for the first time) sans spare tubular or pump. Went out 2.7 miles with fingers crossed. It was 70 degrees and breezy. I ended with 20.2 mph average for the quick 5.4 mile trip. Seems good for not being in shape. I was sweating after just 16 minutes. Later took the Silverado Trek to the Y and swam 1050 yds. in 29 minutes.
March 9 after work I ran 3.2 miles in about 33 minutes. Wow, I'm almost at a 10 minute pace with 137 ave HR. Progress. Was doing 12 min pace not too long ago. Don't think I can qualify for Boston quite yet though. Tomorrow is a short night due to daylight savings time so I will have no aerobic activity (not really a recovery day). Sleep is the goal.
I jogged 3.1 miles in 35 minutes. 137 bpm ave HR. Picked up beverage cans on the roadside (Reid School Road) again. I'm thinking of putting my name on the road sign for adopt-a-hiway. I would need an asterisk by it to indicate aluminum only.
March 3
Took a bike ride on the Silverado since it was wet from the recent storms. Did my usual Willis3 loop of 22 miles and 1200 ft of climbing. Took a record (PW) 1:40 to do it.
March 4
Rode my truck, I mean my Trek, to the Y then did an aerobic shower. A new class they got. Kinda like pole dancing. They have to stay on the cutting edge. Ha. JK. Also swam 1400 yards in 45 minutes. Hope I didn't overdo it (recent illness). Pedaled back home and with newest copy of GO magazine. 6 miles on bike.
My left calf is so tight and my pump bump is aggravated. Keep trying to stretch it out.
March 5 go to bed early since I couldn't/didn't get good sleep last night. Bought cold coffee drink (half gallon) and just had to try a bit, then another- oops.
March 7. Ran 5.5 miles. Good for me. ankle not too bad. Went easy. Took an hour.
March 8 Without any warmup, I took the QR (TT/tri bike) out on the road (for the first time) sans spare tubular or pump. Went out 2.7 miles with fingers crossed. It was 70 degrees and breezy. I ended with 20.2 mph average for the quick 5.4 mile trip. Seems good for not being in shape. I was sweating after just 16 minutes. Later took the Silverado Trek to the Y and swam 1050 yds. in 29 minutes.
March 9 after work I ran 3.2 miles in about 33 minutes. Wow, I'm almost at a 10 minute pace with 137 ave HR. Progress. Was doing 12 min pace not too long ago. Don't think I can qualify for Boston quite yet though. Tomorrow is a short night due to daylight savings time so I will have no aerobic activity (not really a recovery day). Sleep is the goal.
Thursday, March 1, 2012
End of February
Feb 27
Rode about 10 miles on the "Silverado" (heavy Trek); did some errands (bank, pay rent, get mail); the 32c tires work well at 70 psi. Took about an hour.
Later that night at 8:30 pm: Swam 1000 yards in 35 minutes.
Would have been easy to swim faster and go into the red zone and overdo it. Risk getting sick again.
Feb. 28
Rode 14.4 miles in about an hour. 135 ave HR.
Feb 29
After work I jogged/walked 2.2 miles in 25 minutes. About 125 to 130 bpm ave HR.
Although slow, I am grateful to be able to do that much.
Rode about 10 miles on the "Silverado" (heavy Trek); did some errands (bank, pay rent, get mail); the 32c tires work well at 70 psi. Took about an hour.
Later that night at 8:30 pm: Swam 1000 yards in 35 minutes.
Would have been easy to swim faster and go into the red zone and overdo it. Risk getting sick again.
Feb. 28
Rode 14.4 miles in about an hour. 135 ave HR.
Feb 29
After work I jogged/walked 2.2 miles in 25 minutes. About 125 to 130 bpm ave HR.
Although slow, I am grateful to be able to do that much.
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