2.4 baby carriage

Ran the route with Zoey in 23:39. Running real easy. I need a more challenging run.

16 mile ride/1500 Swim

rode 16 miles at 12 mph in 1:20;00 at work.

My knees have been hurting since my last run, thus two days off, but I had no problem with the bike today.

Later swam 1500 yards at pool.

4 Mile Run

Ran 4 miles at the track in a tempo run, finishing at 39:49. Ending heart rate was 160.

I used my new Garmin today. I will need to calibrate it, but it will list my heart rate, distance, time and miles pace. I can also set it to beep every mile or whatever distance I choose. All the info can be downloaded into a computer.

1250 Swim

Easy Swim

6 Mile bike

Rode 6 easy miles at 12.4 at work. legs were tired, but not unreasonably so. I may try to ride more later on today.

rode another 6 miles later.

Shamrock Duathlon 5-23-2010

My goal for the year is to do an Olympic triathlon. I laid out a schedule of races, races I was going to definitely do, races I might consider, and then races that would be great to do if I was in shape. The Shamrock Duathlon was one of those great races to do if I was in shape.

I have been working quite a bit on my riding and some on my biking, although not as much as I would like to. I did get out a couple weeks ago and ride the Duathlon Course, except I missed the turn on Butter Ball and ended up on a fast single lane with Jersey Barriers and no shoulders.

I spent the last two weeks debating doing the race. I have been feeling down, and my midweek run I cut short at two miles instead of the scheduled 5 – a rarity that I don’t complete my run.

I took the next two days off completely. I made up my mind a couple times to not race, believing myself not fully trained and not wanting to wreck the rest of my season if I mashed myself up too badly.

I ended up driving down to Cycling Concepts and registering on Saturday. It came down to this: Feeling old and tired, and like I wasn’t getting in my workouts or feeling like the man for doing the race. What kind of choice is that when you hold the power to make the choice.

My plan was simply to not get lost, not come in last, and to finish before they closed the course.

I figured it would take me about two and a half hours. I noticed few people ran negative splits on their 5Ks so I made certain to run slow on the first 5K. I was aiming for 31-33 minutes, hoping I could replicate it on the back end. I started near the back of the pack and after the first few minutes had very few people pass me.
I ended up catching up to a friend of mine from the triathlon class I took a couple years ago and we ran the last mile and a half together.

The transition was pretty easy, other than realizing I had double knotted my sneakers, which was a pain having to switch to my bike shoes. I also stood and took a long drink from my Heed Sports drink, then off to bike.

I enjoyed the bike. Not having gotten the head start I get in a triathlon from the swimming, I had very few people pass me on the bike and I passed several. I did very well on the hills. It helped to have ridden the course before. I also did very well with my shifting and cadence, so I didn’t wear my legs out too much. I coasted a lot on the down hills. I wasn’t really trying to burn up the course, just take it easy.

No flat tires, the bike held up well.

I was glad to hit the transition zone. I took my time walking to the bike rack and putting my sneakers back on and taking another long drink.

The run I will say was painful. I ran the whole way, but very slowly, my back was stiff and I was tired. I did manage a sprint at the end to beat a fat guy who was ahead of me.

Afterwards, I drank several bottles of water and then finally had an excellent glass of Ten Penny Ale, the race’s sponsor. It tasted so good, had it not been Sunday, I would have bought a six pack of it on the way home.

I have to say my confidence is quite high. Now I still don’t feel in the best shape, and know I have a long way to go, but I feel like an athlete. I was able to complete an event in a reasonable time – an event done by runners and bikers, of which I was neither just a few years ago.

What’s ahead? A couple days of rest, some swimming, then back to the bike, and maybe not run again until later in the week.

Next event will likely be the Iron Horse 10K in two weeks as long as my legs hold up. My goal will be beating my last year’s time.



***

Shamrock Duathlon May 23, 2010

Results

Finish: 2:26:05
294 out of 315
16 of 17 Clydesdales

1st 5K: 31:20
296 out of 315

Transition 2:09

Bike: 1:14:42
297 out of 314
13.6 mph

Transition 2::17

2nd 5K: 35:39
290 out of 309

2 Mile Run

Went to the track at Lauren's softball tonight thinking I would run 4-5 miles, and thennot run again until the Duathlon on Sunday so I would be rested.

I didn't have much tonight, and called it at two miles. I ran them in 20:11. i was tired and my back was starting to get stiff. I could have pushed on, but I thought better to be completely rested on Sunday, better undertrained than overtrained.

I may do a light swim or a light ride tomorrow, but no more running. I took Sunday off, but still havn't committed to the race.

8 Miles

Rode 8 miles at work in two 4 mile stints. the first was interrupted by a call, the second by rain.

2 mile Run (Speed workout)

Ran 2 miles at track in 18:00. the first mile was easy at 9:30) while I decided what I wanted to do for my workout), then the second mile I stepped up the pace to 8:30.

Here are my splits;

2:22
2:24
2:22
2:21

2:09
2:09
2:09
2:03 (last little kick)

20 Minute Swim

Swam easy,

Bishop's 5K 5-15-2010

Zoey and I set another baby carriage record. 29:39 shaving eleven seconds off our 5K time.

It did not feel like a record, running. I felt tired and old and out of shape. The first mile was 10:28, the second was 9:52, the third was 8:45 and the last 10th was 0.44 seconds.

I don’t know how well the distances were laid out, but it was an officially sanctioned course.

I got killed on the hills.

But I did have a finishing kick.

I am curious to run a 5K now when I am not pushing a carriage.

I wonder how much the tenseness in the shoulders wears me out as opposed to just the running?

I wonder how much pushing a baby carriage should slow you down from your average time?

Here are the results:

Bishop's 5K 5-15-2010

I have just been laying about the house, beat down.

2.4 Fartlet

Ran my 2.4 mile route as a tempo fartlet. It was cold and damp so I couldn't really open up too much.

14 Mile ride

rode 14 miles tonight in 70 minutes. It was getting cold, but i rode well.

9 Mile Bike/Strength Training

Rode 9 miles in the wind at 11.6 mph.

Later did some dumbell lifting for 15 minutes.

5 Mile Bike /2.7 Mile Run

Rode 5 miles at work. It was very cold and windy and I did not have my thermal gloves or my face neck cover.

Later ran 2.7 in the neighborhood including a run up Buena vista Hill.

Speed Workout

Ran a slow 10:00 mile, then walked a lap, then ran a lap as fast as I could, which was slow tonight as my legs felt very stiff. Did a 1:48, then walked a lap, and then ran a 1:58, then walked a lap, then ran an 5:00 easy half mile.

Beutiful evening, but I don't think my body was up for a run.

Kate's Fun Run 5K with Zoey

Ran with Zoey tonight and came in at 29:50 despite starting at the back, having to push Zoey up a wood chip trail for part of the course and having to stop when my water bottle fell, and I had plenty left over.

Results

I even got Lauren to enter as a race walk. She came in at 53 minutes and was rewarded with root beer, tacos, and ice cream at home for her effort.

15 Mile Ride

Rode 15 miles at work in 70 minutes. 13 mph. beutiful day. I was getting a little stiff in the back toward the end.

2.4 Baby Carriage Run

Ran with Zoey in preparation for Wednesday's 5K, did some fartaleks, racing between telephone poles. No chance to ride at work today.

7 Mile Ride

Rode 7 miles at work. got bored and it was getting hot. Legs felt fine.

Shamrock Course Route

Rode 19 miles today in about an hour and twenty minutes Averaging 13.7 mph. Only got lost twoard the end of what is a 17 mile course. i made the climbs okay. I just don'r ride that fast when I am unfamilar with a route, plus I can't ride fast downhill, although I did record a 34.5 mph gliding.