So in the last week I ran a 4 miler and a 6 miler on the 19th and 20th between shifts. Then Monday I got out for a 22 mile ride. It was my "Willis3 Loop" which is a standard route I have done a hundred times or so. I was able to go 17 mph average even with very gusty winds of 30-40 mph. So that was showing a bit of improvement for me.
I had installed one aerobar on my Allez, which is pretty silly, for my Willis3 loop. It helped me against the wind but it was akward. I just did not have enough time to install the other one before I had to get the ride in. That night I installed the other one. I was now ready for a bigger ride on Tuesday.
I had the idea to try and get a fairly early start of 11am and go to Ceasars Head ranger station which is a little more than 60 miles round trip. I had to be back by about 4:45 pm. I got a late start of about 12:30 due to sleeping in. So my goal was on shaky ground. I made good time even with still strong winds from the north. Then as I was just to get off route SC11 my rear derailluer cable broke. I had a new one and really had to fix it. It took about 10 minutes. I thought about turning back but I had some time yet so I headed up the escarpment. After about 35 minutes of climbing and nearly to the top I decided to turn around.
Averaged 16.5 mph for the trip of 58 miles and got home at 4:40 pm so I probably could have made the summit but had to leave wiggle room. I will be back and conquer the mountain soon enough.
On Thursday before going to work I squeezed in a half hour swim at the Y. Did 1250 yards. My right shoulder was hurting as soon as I started so I favored it. I guess a lot of time on the aerobars yesterday had made it sore.
On Friday I went for a small 2.5 mile run. Later at work my throat felt sore and I thought "oh no", here comes a weekend in bed. I slept all Friday night and drank lots of fluid and took vitamin C and zinc... anyway. So here it is Saturday Feb 26 and I am not feeling terrible but not normal. Sure wish I could ride long and hard today as it is 60 degrees today. I may go out for a few miles really easy but don't want to make it worse.
Saturday, February 26, 2011
Friday, February 18, 2011
Spring already?
The temps up in the mid 60's and time to ride. I wore only shorts and a jersey. It was mostly sunny (or is it partly cloudy?). Decided to go climb Paris Mountain a few times. Before I got to the base a Porsche 911 type went by the other way and i heard hom really stomp on the gas a few minutes later he went past me and I saw it was a Carrera 4 model.
I climbed the frontside moderately in 22 minutes which is a good effort not a huge effort but some sweat was produced. I stopped at the summit and ate a fig bar and soon started down the backside. It took only 4 minutes to do the 2.2 miles. It felt great. I saw a few riders going up as i went down. I lingered at the bottom and two riders went by. I began to circled around before going back up.
Just then a rider came at me going toward the climb as I was going away from it. I recognized it was big George Hincapie and I said "hi George" and waved. He said hi. Another rider followed him. I circled back and began the climb with George and friend? In sight. I was soon struggling with the heart at 160. They were only about 50 feet in front but I knew I probably would not catch them. If only I was 10 pounds lighter on a lighter bike and in better shape then maybe. Well maybe closer.
So after a few minutes they were farther away but maybe only 15 to 20 seconds ahead. I kept on and knew at least I would have a good time for the climb as long as I was chasing. About 10 minutes in and I saw the friend again. I was in the mid to upper 160's heart rate now. I caught the guy and sat on his wheel a minute then saw I was able to pass. He said I scared him I was too quiet I guess. I said sorry. I passed him and anticipated the summit. I did not see George again anywhere but no surprise.
I made the top at 14.4 minutes and at about 172 BPM. I stopped and caught my breath. In a minute the guy passed by me and went down the front side. I continued on up to the radio towers to view the city and found a dime and a penny.
Back down the backside and this time I climbed it in about 16.5 minutes, a reasonable pace. On down the frontside and went right toward George's house. Also I went into the Protech motorsport car shop and there was the Carrera 4 and a plain Carrera and other Porches and Audis in the lot. Never know what I'll see there. Once there was a 914 with a potent small block chevy in it. Crazy fast.
Went into Montebello and passed by Georges house and noticed the for sale sign was gone. I wonder what ever happened to his plans for his bike housing developement (pla da day)since the housing bust. I think maybe it has been cancelled. Noone appeared to be at home but the whole community seemed strangley vacant. The millionaires don't take walks I guess.
Time to go home and get the girls and eat.
I climbed the frontside moderately in 22 minutes which is a good effort not a huge effort but some sweat was produced. I stopped at the summit and ate a fig bar and soon started down the backside. It took only 4 minutes to do the 2.2 miles. It felt great. I saw a few riders going up as i went down. I lingered at the bottom and two riders went by. I began to circled around before going back up.
Just then a rider came at me going toward the climb as I was going away from it. I recognized it was big George Hincapie and I said "hi George" and waved. He said hi. Another rider followed him. I circled back and began the climb with George and friend? In sight. I was soon struggling with the heart at 160. They were only about 50 feet in front but I knew I probably would not catch them. If only I was 10 pounds lighter on a lighter bike and in better shape then maybe. Well maybe closer.
So after a few minutes they were farther away but maybe only 15 to 20 seconds ahead. I kept on and knew at least I would have a good time for the climb as long as I was chasing. About 10 minutes in and I saw the friend again. I was in the mid to upper 160's heart rate now. I caught the guy and sat on his wheel a minute then saw I was able to pass. He said I scared him I was too quiet I guess. I said sorry. I passed him and anticipated the summit. I did not see George again anywhere but no surprise.
I made the top at 14.4 minutes and at about 172 BPM. I stopped and caught my breath. In a minute the guy passed by me and went down the front side. I continued on up to the radio towers to view the city and found a dime and a penny.
Back down the backside and this time I climbed it in about 16.5 minutes, a reasonable pace. On down the frontside and went right toward George's house. Also I went into the Protech motorsport car shop and there was the Carrera 4 and a plain Carrera and other Porches and Audis in the lot. Never know what I'll see there. Once there was a 914 with a potent small block chevy in it. Crazy fast.
Went into Montebello and passed by Georges house and noticed the for sale sign was gone. I wonder what ever happened to his plans for his bike housing developement (pla da day)since the housing bust. I think maybe it has been cancelled. Noone appeared to be at home but the whole community seemed strangley vacant. The millionaires don't take walks I guess.
Time to go home and get the girls and eat.
Sunday, February 13, 2011
Green Valley Road Race
Went to Furman University Saturday morning and it was cold for a run. It got to about 25 degrees and was just starting to warm up at 7:30 AM. I went and got my packet and headed back to the car like most everyone else (not everyone to my car). I pinned my bob number onto a race belt. I did not find the start time so I had to to ask (I'm so prepared). I thought it was 8 but it was 8:45 for the 10 mile. There was also a 8K race starting at 8:30.
I ran and walked over to where generally I was told the start line was. It took about 5 minutes. Only one person was there at about 8:20. I went back to the car walking and jogging. I needed to take off an outer pair of pants and a coat. I took a sockhat with me not sure if I wanted that either. Hard to judge what will end up being too much but I was cold! I had medium wt tights bottom and on top had a wicking layer, a light wt sweater, and a green bike jersey on top. Many runners had just shorts pn the bottom -yikes.
I went back to the starting area at 8:40 and now there were many people there. I decided to stuff my sock hat into a bush to hide it. I had a lightweight billed cap i kept. We gathered for the start and I faced the wrong direction for a few moments! Anyway we were off. I kept my pace slow and negotiated around the even slower runners. I think my first mile or two was 8:30 pace.
As I warmed up I was glad I didn't have the sockhat. I got my heart rate to the low 150s at first but then got going mid 150's and doing 8:00 pace. I flew down the short hills compared to the others but slowed way down going back up. About half way and the sun and the run kept warming me up. I started to amp it up a little more to the 160 area and 7:45 pace.
At mile 8 I let it get to the mid 160's and was really straining. Wondering if I could hold on. Maybe I was pushing too hard. Sweat pouring down. I had stopped at 3 aid stations along the way by now each time gulping about 4 ounces of Gatorade.
The last mile I was giving it all and just wanted to collapse in the grass but kept upright. My heart rate was 171 average for the last mile and 7:20 pace.
I hit the finish line just after the 1 hour and 20 minute mark.
Did better than I hoped for a few days prior. I was faster at the half marathon last year in April but I had much more training for that. I only had about 50 miles this year stickly running but had biking and swimming also.
Afterwards I pigged out on bagels and fruit at the gathering spot for the event. Time to rest the legs a while but later that day I did a few hours on the bike easy.
I ran and walked over to where generally I was told the start line was. It took about 5 minutes. Only one person was there at about 8:20. I went back to the car walking and jogging. I needed to take off an outer pair of pants and a coat. I took a sockhat with me not sure if I wanted that either. Hard to judge what will end up being too much but I was cold! I had medium wt tights bottom and on top had a wicking layer, a light wt sweater, and a green bike jersey on top. Many runners had just shorts pn the bottom -yikes.
I went back to the starting area at 8:40 and now there were many people there. I decided to stuff my sock hat into a bush to hide it. I had a lightweight billed cap i kept. We gathered for the start and I faced the wrong direction for a few moments! Anyway we were off. I kept my pace slow and negotiated around the even slower runners. I think my first mile or two was 8:30 pace.
As I warmed up I was glad I didn't have the sockhat. I got my heart rate to the low 150s at first but then got going mid 150's and doing 8:00 pace. I flew down the short hills compared to the others but slowed way down going back up. About half way and the sun and the run kept warming me up. I started to amp it up a little more to the 160 area and 7:45 pace.
At mile 8 I let it get to the mid 160's and was really straining. Wondering if I could hold on. Maybe I was pushing too hard. Sweat pouring down. I had stopped at 3 aid stations along the way by now each time gulping about 4 ounces of Gatorade.
The last mile I was giving it all and just wanted to collapse in the grass but kept upright. My heart rate was 171 average for the last mile and 7:20 pace.
I hit the finish line just after the 1 hour and 20 minute mark.
Did better than I hoped for a few days prior. I was faster at the half marathon last year in April but I had much more training for that. I only had about 50 miles this year stickly running but had biking and swimming also.
Afterwards I pigged out on bagels and fruit at the gathering spot for the event. Time to rest the legs a while but later that day I did a few hours on the bike easy.
Monday, February 7, 2011
Back to the pool; 2010 summary
Well it is back to joining the YMCA or as it is now just known as "The Y". Courtesy of my employers rebate I can get 3 months worth at no cost. The pool is definitely the main attraction. When summer comes I can swim at the apartment pool.
I have gone 4 times since joining Jan. 29. I am rusty but much better than the same time last year. I really taught myself and pushed myself to a higher level last year. I wonder if I can improve over last years efforts.
Last year I swam 80 miles total. Oh yea I ran almost 650 miles and biked 3900 miles by the way. I use 1650 yards in the pool as a mile because that is what an authoritative book claims it to be.
Anyway tonight I dropped the girls off at home at 7:45 pm and then headed to the Y. I thought I might get in half an hour before they kicked me out. I got changed and showered and in the pool at 8:09 pm. There was an adult swim class (adult WAVE) going on in 3 of the 4 lanes. I might join them sometime but not sure. There is a coach that tells them what to swim. I got going and got in 20 laps by 8:40 or so. People were leaving and the WAve class ended.
I kept going. I had warmed up by then and was able to keep swimming lap after lap. 8:50 and Boone else in the pool but no one kicked me out. At 8:57 the lifeguard told me the pool was closed. I got in 37 laps overall. Good workout. I can only guess my average heart rate to be 140. I check it at the end of a lap sometimes but it goes down quickly.
Last year I recorded how fast I could swim various distances and look forward to compeating against myself. I also had a one session distance record of 110 laps. Maybe I will break that.
I have gone 4 times since joining Jan. 29. I am rusty but much better than the same time last year. I really taught myself and pushed myself to a higher level last year. I wonder if I can improve over last years efforts.
Last year I swam 80 miles total. Oh yea I ran almost 650 miles and biked 3900 miles by the way. I use 1650 yards in the pool as a mile because that is what an authoritative book claims it to be.
Anyway tonight I dropped the girls off at home at 7:45 pm and then headed to the Y. I thought I might get in half an hour before they kicked me out. I got changed and showered and in the pool at 8:09 pm. There was an adult swim class (adult WAVE) going on in 3 of the 4 lanes. I might join them sometime but not sure. There is a coach that tells them what to swim. I got going and got in 20 laps by 8:40 or so. People were leaving and the WAve class ended.
I kept going. I had warmed up by then and was able to keep swimming lap after lap. 8:50 and Boone else in the pool but no one kicked me out. At 8:57 the lifeguard told me the pool was closed. I got in 37 laps overall. Good workout. I can only guess my average heart rate to be 140. I check it at the end of a lap sometimes but it goes down quickly.
Last year I recorded how fast I could swim various distances and look forward to compeating against myself. I also had a one session distance record of 110 laps. Maybe I will break that.
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