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