6 Mile Bike/1 Mile Run

Rode 6 miles at work,then ran 1 mile tonight. The mile was unintentional. I lost my car keys and ran home to get another set. Meanwhile Chevaugn found my keys.

7 Mile Bike

Rode 7 miles at 12 mph at work. Nice day, but a little cool and windy.

I am anxious to see if the bike fit I get next Wednesday will make a difference.

3.5 Mile Run

Ran 3.54 Miles in 34.17 with a cadence between 72-74. Heart rate ended in 140s. Wasn't trying to run particuarly fast.

Lift

5 minutes on the bike
Leg Press
Bench to Incline Press
Lat Pull Down
Leg Extnsion/Leg Curls
Ab lift
Upright Row
Curls
Tri Pushdown
Walk cooldown

5 Mile Bike Ride

Rode 5 Miles, then got a call and never got another chance to ride.

8 Mile bike/Lift/Swim

Rode 8 miles at work. Cold and damp. I need to start wearing long underwear. As it was, I wore a windbreaker, cold weather hood and cold weather gloves.

Later I went to the gym, did a short lift, and then a short swim.

Leg Lift
Chest Press to incline Press
Leg Extension
Leg Curl
Lat Pull Down
Upright Row
Curl
Tri Pushdown
Ab Lift

2.37 Mile run.

Did the neighborhood run in 24 minutes. I haven't worked out for a couple days trying to fight off a cold. Felt a little tired.

Strength Training

Went to gym. Rode the bike for 15 minutes, then lifted.

Leg press
Lat pulldown
Leg Extension
Leg Curl
Bench Press up to Military Press
Upright Row
Curls
Tricep Pushdown

Strength Training/Bike

Rode 15 minutes, lifted, rode 10, lifted, rode 10.

Leg presses
Bench Press up through incline to military
Leg Extension/Leg Curls
Lat pull downs
Curls, standing rows, tricep push down
Ab leg extenions

10 Mile Bike

Rode 10 easy miles at work in 48 minutes

Run Walk for Penguins 5K 10-16-2010

Ran with Chevaughn in Mystic on a crowded low key 5K. The race was half road, half trail. It was so crowded that there was a three or minute period during the first mile where it bottlenecked ont the trail to a single file walk.

But still it was good to run and good easy pace for me. I did feel tired.

Afterwards Zoey did a 1/4 mile run, but she decided she wanted me to carry her instead. That run and all the carrying here today left me a bit beat down.






Later I swam for a 30 minutes at the pool.

5 Mile Bike

Rode 5 easy miles at work. Beautiful day. My legs were tired though. I don't want to press.

Hartford Half Marathon 10-9-2010

Finish 2:30:32

Pace: 11:29

3877 of 4610 overall (84%)
1882 of 2049 men (91.8%)
194 of 208 Men 50-54 (93.2%)
163 of 201 Clydesdales (81%)

2009

My official time was: 2:34:19

I came in 3483 out of 4086 (85%)

158/175 in my age group M5054 (90%)

246 out of 358 in the Clydesdale/Athena category

My mile pace was 11:46


More Later

2.37 Mile Run

Ran the neighborhood rout trying out a 1 minute and a 30 second walk per mile. Still uncertain about doing the Half on Saturday.

750 Yard Swim

Swam 750 yards real easy.

5K Prs

My PR’s 5K (13 races, doesn't count baby carriage, easy runs, noncertified courses)

April 7, 2007 31:15 (10:15)
May 12, 2007 29:47 (9:37)
June 20, 2007 29:44 (9:32)
October 13, 2007 28:54 (9:19)
October 2, 2008 * 28:37 (9:14)
June 17, 2009 28:20 (9:08)
April 3, 2010 28:08 (9:04)
October 2, 2010 27:27 (8:51)

* 3.27 mile course time adjusted to reflect 5K

David Vidal Memorial 5K 10-2-2010

Beautiful morning. 60 degrees, no humidity to speak off. Flat course along Iron Horse Boulevard in Simsbury. My goal beat PR of 28:08 and/or run sub 28:00 5K. My odds - uncertain after running a 30:10 in the humidity on a hard course a week ago, well off my course record for that course.

I started out fast, hoping to do 8:45. I was feeling tired and worried I just didn't have it, but at the same time I knew I was going fairly fast. I hit mile one at 8:15. I eased off a little in the second mile for fear I would burn myself out. I was at 17:31 at mile 2 so while I was slowing I started to believe if I could just hold on, I would have a shot. I was tired and panting, but I knew I was keeping a pace of 9:15 or so, and figured with a sprint at the end, I could do it. I noticed my heart rate was up above 180. I stepped it up some at the end, and glancing at my watch, knew I was home free. I didn't exactly sprint at the end, although I did step it up. I saw the finish ahead and saw I would easily come in under 28:00 so I just coasted in, finishing at 27:27. I was pretty tired and ten minutes later my heart rate was still at 130. I had a gatorade, two bananas, a bagel, and a granola bar. I coughed a bit, but did not puke. What a difference a week made with a flat course and nice weather.


Here are my stats.

Mile 1: 8:13 HR 162-173 spm 79-83
Mile 2: 9:18 HR - 174-178 spm 75-79
Mile 3: 9:16 HR - 178-182 spm 75-77
Mile 3.1 40 seconds (7:45 pace) HR 180-182 spm 79-82

Final time 27:27 (8:51 pace) Average HR - 172 Max - 182 Average cadence 76

I am really loving my Garmin now that I know how it works. I just discovered the cadence meter. The watch had the course perfect at 3.1 miles.



***

I don't think I'll run the Hartford 5K next week now that I set my PR.

Results