Wednesday, June 13, 2007

Wednesday cadence ride


Well, I'm a dork, and I didn't hit start on my Garmin until well into my second lap at the polo fields, so this is more like a 21.45 mile ride. You'd think I would learn how to work this stupid thing!

More than anything, I was impressed that I didn't fall, because I'm still super nervous on my bike. But I think that's why this cadence thing is good for me. I really need to work on getting more comfortable.

Our workout:
Warmup ride to polo fields
4 laps at high cadence, low tension
1 recovery lap
4 laps at med-high cadence, medium tension
1 recovery lap
4 laps at med-high cadence, high tension
3 laps (1st half building to sprint, 2nd half recovery)
2 laps bike handling (one hand, balance practice)
Cooldown back to McLaren Lodge (bump drills/riding with hand on partner's shoulder)

Map
 
Elevation (ft.)
 
Speed (mph)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
14' 08-0' 0914.5+0.5+10 ft
24' 04-0' 1314.7+0.7-13 ft
33' 38-0' 3916.5+2.50 ft
43' 30-0' 4717.1+3.1+10 ft
53' 31-0' 4617.0+3.0-9 ft
63' 51-0' 2615.5+1.5+13 ft
73' 20-0' 5718.0+4.0-13 ft
83' 27-0' 5017.3+3.3+13 ft
94' 14-0' 0314.1+0.1-13 ft
105' 07+0' 4911.7-2.3+14 ft
113' 09-1' 0819.0+5.0-13 ft
123' 50-0' 2715.6+1.6+13 ft
135' 27+1' 0911.0-3.0+49 ft
146' 01+1' 4310.0-4.0+56 ft
154' 27+0' 0913.5-0.50 ft
166' 03+1' 459.9-4.1-37 ft
end6' 35+2' 179.1-4.9-49 ft
Versus average of 14.0 mph

Posted from bimactive.com

Brick run


This wasn't as awful as I remembered. I still hate the numb feeling that I get in my feet from those cycling shoes, and my legs felt dead, but they were obviously working alright today. I kept up a pretty good pace! I'm just glad it was only about 20 minutes!

Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 33+0' 196.3-0.2+76 ft
29' 10-0' 036.5+0.0-40 ft
end8' 42-0' 316.9+0.4-29 ft
Versus average of 9' 13 min/mi

Posted from bimactive.com

Tuesday, June 12, 2007

Tuesday track workout


This is actually a 9-miler. My Garmin didn't get satellite until I got to Kezar, 1.5 miles from my house.

Anyway, we did our warmup through the panhandle - it was a nice change from our normal Stow Lake loop. After that, we went back to Kezar to pick up a few more people, and then we headed out to do fartleks (as Matt said, it's Swedish for "speed play", not a gastrointestinal issue!). This was also a nice change from our normal track workout, but it was definitely not easy!

Here's what we did (I did this twice):
2 minutes at 5k pace (about 7:17)
2 minutes recovery (ez)
1 minute at mile pace (6:20ish)
2 minutes recovery
5 minutes at tempo pace (7:53)
3 minutes recovery

It was definitely hard, but it made me realize that I've got a lot more in me that I might have thought! That one minute sprint actually felt pretty good!

Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 13+0' 076.5-0.1-23 ft
29' 06+0' 006.6-0.00 ft
319' 06+10' 003.1-3.5+17 ft
48' 04-1' 017.4+0.8-13 ft
58' 43-0' 226.9+0.3-6 ft
68' 44-0' 216.9+0.30 ft
79' 32+0' 266.3-0.3-19 ft
end9' 27+0' 216.3-0.3-45 ft
Versus average of 9' 05 min/mi

Posted from bimactive.com

Saturday, June 9, 2007

Saturday long run


This was Jack's first 10-miler, and he did great! We ran from the Marina to the ballpark and back because I was trying to be nice by avoiding major hills on his first double-digit run, but I didn't even think about the fact that the Embarcadero would be hot (in full sun) and super crowded (like it is any time it's nice on a weekend). Also, I'm kinda dumb, and I stopped my watch at a water stop and then forgot to start it again until later...I mapped it out, and it makes our run 10.25 miles. Oops.

The first half of the run went really well, but the second half was quite a bit harder (the wind really didn't help either!). Next time I think we'll stick to the Presidio because I think the crowds and the heat took just as much out of us as the hills would have! Oh well.

Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
110' 46-0' 205.6+0.2+23 ft
211' 20+0' 135.3-0.1-20 ft
310' 13-0' 535.9+0.5-3 ft
48' 42-2' 246.9+1.50 ft
511' 05-0' 015.4+0.0+13 ft
613' 06+1' 594.6-0.8-13 ft
710' 49-0' 175.5+0.10 ft
811' 30+0' 235.2-0.2+3 ft
910' 48-0' 185.5+0.20 ft
1013' 11+2' 044.5-0.8+6 ft
end12' 26+1' 194.8-0.6-9 ft
Versus average of 11' 06 min/mi

Posted from bimactive.com

Thursday, June 7, 2007

Easy training run


This was actually a 3-miler, but I was tired of waiting for my Garmin to find the freaking satellite.

I really didn't feel like doing this workout, but I sucked it up and did an easy 3 miles to finish my mileage for the week. I was a little tight from yesterday's race, but it did feel good to get out there.

Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
111' 02-6' 065.4+1.9-- ft
end10' 06-7' 025.9+2.4-- ft
Versus average of 17' 08 min/mi

Posted from bimactive.com

Wednesday, June 6, 2007

Spin class

I chickened out on the Cadence ride at Golden Gate Park, mostly because I'm afraid to ride my bike up there. Those busy streets scare me with cycling shoes! I'll do it soon though. It's probably better that I took it easy today anyway...I have a 5k this evening!

So instead of the cadence ride, I went to a 45 minute spin class at the Y. It was kinda tough at points (love those slow, seated climbs!), but I always feel great after a spin class! This is what the floor under my bike always ends up looking like:

Duskbuster 5k


Well, I probably shouldn't have taken a spin class this morning...

As you can tell, my first mile went really well. In fact, I probably should have gone out a little bit slower. My second mile was really hard (especially after we were forced to run through the sprinklers - something that I didn't really enjoy). The third mile was pure torture. I think I only got passed by about 5 people (and 2 dogs), but I was breathing so hard that I was on the verge of puking. Oh yeah, and I had to tie my shoe and I stopped to walk twice. I was in bad shape!

I'm sure this would have been much easier (and probably faster) had I not run 6 miles last night and had I not gone to spin class, but hey, I got my sub-8 race! That's all that really matters!

Activity
Route:--Elev. Avg:0 ft
Location:Point Bonita Coast Guard Light Station, CAElev. Gain:+0 ft
Date:06/06/07Up/Downhill: [+0/-0]
Time:07:12 PMDifficulty:0 / 5.0
Performance

Distance: 3.12 miles
Time:0:24:24
Speed:7.70 mph
Pace:7' 47 /mi
Calories:381
Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
17' 14-0' 338.3+0.60 ft
28' 03+0' 157.4-0.3-16 ft
38' 17+0' 297.2-0.50 ft
end7' 46-0' 017.7+0.0+16 ft
Versus average of 7' 47 min/mi

Posted from bimactive.com

Post-race cooldown


Yeah, so I "ran" home after the race. I was kinda tired.

Activity
Route:--Elev. Avg:224 ft
Location:Point Bonita Coast Guard Light Station, CAElev. Gain:+56 ft
Date:06/06/07Up/Downhill: [+206/-150]
Time:07:52 PMDifficulty:1.9 / 5.0
Performance

Distance: 3.00 miles
Time:0:36:06
Speed:5.00.0 mph
Pace:12' 00 /mi
Calories:344
Map
 
Pace (min/mile)
 

Posted from bimactive.com

Tuesday, June 5, 2007

2300m swim @ Embarcadero YMCA

Aw yeah! I got back in the pool today. It wasn’t a particularly difficult workout, but it felt great to get back into it!

Here’s my workout:
• 400m warmup
• 3 x
o 100m (right arm, left arm, catch up, fists x 25 each)
o 100m kick
o 50m fast
• 300m pull
• 300m swim
• 300m kick
• 200m cooldown (back+free)

Easy training run


I had a hard time reigning it in this time around...I know I've got a 5k tomorrow, but I felt so good that I couldn't help going a little faster. I also had to make it to the Sports Basement in time to register for tomorrow's race! :)

Felt awesome, although the wind was killer anytime I was facing directly west!

Activity
Route:--Elev. Avg:230 ft
Location:San Francisco, CAElev. Gain:-183 ft
Date:06/05/07Up/Downhill: [+351/-534]
Time:06:16 PMDifficulty:2.5 / 5.0
Performance

Distance: 6.45 miles
Time:1:00:58
Speed:6.30 mph
Pace:9' 31 /mi
Calories:718
Map
 
Elevation (ft.)
 
Pace (min/mile)
 

Posted from bimactive.com

Saturday, June 2, 2007

Saturday long run


This was a good group run, although at many points a lot of the group seemed to want to go much faster than we should have. We must have made up that time in our walk breaks because we ended up at exactly a 10-minute mile. I'm sure the fact that I didn't stop my watch at the Sports Basement doesn't help either. Oops.

Activity
Route:--Elev. Avg:90 ft
Location:Golden Gate Bridge, CAElev. Gain:+0 ft
Date:06/02/07Up/Downhill:[+751/-751]
Time:07:30 AMDifficulty:3.4 / 5.0
Performance

Distance:14.01 miles
Time:2:19:16
Speed:6.00.0 mph
Pace:10' 00 /mi
Calories:1698
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 33-0' 276.3+0.3-9 ft
220' 04+10' 043.0-3.0+3 ft
39' 46-0' 146.1+0.1-6 ft
410' 21+0' 215.8-0.2-4 ft
59' 59-0' 016.0+0.0+16 ft
610' 15+0' 155.8-0.2+79 ft
79' 58-0' 026.0+0.0+10 ft
814' 38+4' 384.1-1.9+111 ft
910' 05+0' 056.0-0.0+111 ft
109' 45-0' 156.2+0.2-49 ft
119' 40-0' 206.2+0.2-240 ft
1210' 13+0' 135.9-0.1+62 ft
1310' 15+0' 155.8-0.2-89 ft
1410' 04+0' 046.0-0.0+3 ft
end********** ft
Versus average of 10' 00 min/mi
** Insufficient data to calculate this split

Posted from bimactive.com

Thursday, May 31, 2007

Thursday tempo run


ARGH! I keep messing up my Garmin and pushing the "stop" button instead of the "lap" button. So I missed a big chunk of my really hard tempo run, and I don't get credit for it! Boo!

Anyway, this was actually a 9.7 mile run. Ran hard. Made the mistake of trying to keep up with one of our much faster runners, and I thought I was going to die at the end of my tempo, but it was good overall. Fun group tonight.

Activity
Route:--Elev. Avg:197 ft
Location:San Francisco, CAElev. Gain:+0 ft
Date:05/31/07Up/Downhill:[+538/-538]
Time:06:16 PMDifficulty:2.9 / 5.0
Performance

Distance:7.80 miles
Time:1:14:20
Speed:6.30 mph
Pace:9' 31 /mi
Calories:976
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
110' 37+1' 055.7-0.6+88 ft
216' 00+6' 283.8-2.5-43 ft
311' 30+1' 585.2-1.1-32 ft
48' 29-1' 027.1+0.8-82 ft
58' 06-1' 257.4+1.10 ft
610' 59+1' 275.5-0.8+59 ft
710' 26+0' 545.8-0.5+115 ft
810' 31+0' 595.7-0.6-16 ft
99' 19-0' 126.4+0.1-10 ft
end8' 32-0' 597.0+0.7-79 ft
Versus average of 9' 31 min/mi

Posted from bimactive.com