Laps at Pool
Kids had a pool party… the kids played in the shallow pool, and after an hour of sitting there chatting with other parents, I decided to do some laps… unfortunately, they only let us swim for 15 minutes before they closed to pool to have it serviced.
I hate swimming in a pool!
Workout:
- Type: Swim
- Date: 08/31/2008
- Total Time: 00:11:00.00
- Distance: 498.9 m
- Average Pace: 2:11.58/100m
Filed under: Swim
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Today’s Lesson: Don’t Chase Rabbits on Your Long Run
It turns out, that there are actual rabbits at Green Lake. Well… there used to be tons of them. They were wild, and people always fed them, and some people let their unwanted easter bunnies loose there… it was sort of sad, because these poor little domesticated creatures didn’t really have the street smarts to be living out doors. There are dogs, cars, and raccoons who love to make minced rabbit out of them.
Well, I didn’t make the mistake of chasing those rabbits on my long run today (which featured three laps of Green Lake plus a lot of hills before and after). But I did make the mistake of chasing down a guy who passed me. There was some upside… namely he was a really nice guy, and we got to chatting, and that made the run go better. But the downside was that this guy was running MUCH TOO fast for me.
Catching him took some serious effort, and then “hanging with him”, even though he slowed his pace to run with me, was far more effort than I planned. Honestly, it was far more effort than I could afford considering that this was my longest run in almost 9 months. To top it off, this run had almost 1100ft of ascent and descent on it. It wasn’t exactly flat… in fact… it was designed to be a long run with hills… and that second set of hills, after running with the rabit for 5 miles, was almost impossible.
So, what happens when you chase down a rabbit at 6 miles of a 21 mile long run? What happens when that guy is actually much faster and more conditioned than you? What happens when you still have 600 ft more of climbing to do? You go from sad, to sadder, to dead man shuffle!
The other downside to running with this guy was that I got off of my prescribed route, and that meant guessing at my mileage and splits… and ultimate my splits were off… but… I did hit almost exactly 21 miles, and I finished in about a 9min/mile pace, and I got one heck of a workout in.
Splits:
Des Asc Split Avg HR
Mile 1 150 0 8:18 146
Mile 2 0 220 9:37 149
Mile 3 160 20 7:39 152
Mile 4 70 150 8:04 151
Mile 5 40 40 9:00 149
Mile 6 10 10 8:07 151
Mile 7 10 10 8:24 153
Mile 8 10 10 6:58 160
Mile 9 10 10 8:32 158
Mile 10 10 10 8:06 153
Mile 11 10 10 9:36 144
Mile 12 10 60 8:40 144
Mile 13 200 10 8:49 142
Mile 14 20 200 9:34 147
Mile 15 180 100 10:02 146
Mile 16 40 80 9:31 143
Mile 17 10 10 9:30 140
Mile 18 10 10 10:11 143
Mile 19 10 10 9:55 144
Mile 20 0 80 10:07 142
Mile 20.8 95 5 8:06 129
Workout:
- Type: Run
- Date: 08/30/2008
- Time: 22:43:56
- Total Time: 3:06:45.00
- Average Heart rate: 147
- Max Heart rate: 175
- Calories: 2113
- Distance: 20.8 miles
- Average Pace: 8:58.92/mile
Filed under: Run
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My Daughters Longest Ride Yet
Today we planned to ride to Mathews Beach Park. That would have been about 13 miles total round trip. It would have been a huge step up for my oldest daughter and her bike riding. In fact it would have been more than double her previous longest ride. But she was up for it, and considering that the plan was to have a long rest and picnic lunch at the half way point, she figured she could ride there, rest, then ride back.
Well… we didn’t quite make it.
We loaded up the half bike with the fixie, so that youngest daughter could come along, and I could get a bit of a workout. Loaded our backpacks with our lunches, and headed out.
We made it about half way there (a little further), and oldest daughter said she was tired and hungry, and her side ached. She thought it was a side stitch… but since she wasn’t running, that didn’t make sense.
We stopped at some picnic tables along the way to each some of our lunch and see if that would help her feel better. But her side ache just got worse. I thought maybe it was gas or digestive problems, so we headed in to the Met Ma grocery right next to the picnic tables to use the facilities. When she came out she said “that wasn’t it!”… and she just wasn’t feeling up to continuing. I think maybe she was nervous about the long ride… so we headed home.
But the round trip was 7.5 miles, which is a new distance record for her on her bike solo… so, that’s a nice accomplishment, even if we didn’t make it to our final destination.
Next up for me… a 21 mile run. Yum!
Workout:
- Type: Cycle
- Date: 08/30/2008
- Time: 22:03:16
- Total Time: 1:00:00.00
- Distance: 7.5 miles
- Average Speed: 7.5 mph
Filed under: Cycle
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Fixie Commute
To a meeting and back. Not really a workout.
Workout:
- Type: Cycle
- Date: 08/29/2008
- Total Time: 00:30:00.00
- Distance: 5 miles
- Average Speed: 10 mph
Filed under: Cycle
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Fixie Commute to Grocery Store
How about this… sitting on my butt all day, working on the computer (working hard to get new cool features for Sweat365 released.) My wife and kids were gone all week at the grand parents, so that I could work hard and get lots done. I got less done than I had hoped, but did make progress… of course living like a bachelor meant eating unhealthy food, and having the Democratic National Convention on TV meant sitting in front of it while I eat.
So today, my family gets home, and they want to eat home made Nachos for dinner… how can I resist? Well… I can’t because in fact, that’s what I made for myself at least 2 other nights this week…. I am WEAK… and you can’t eat nachos without a margarita can you?! No way… *Weak! I say!*
But… we are all out of limes and avocados and chicken… so I need to head to the store to buy some supplies…
Well, at least I rode my bike to the store. That more than many people do…
Workout:
- Type: Cycle
- Date: 08/28/2008
- Total Time: 00:20:00.00
- Distance: 4 miles
- Average Speed: 12 mph
Filed under: Cycle
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Reverse Lake Loop
Man it was windy…
Stopped at the grocery store a mile from home to buy ingredients to make dinner…
Workout:
- Type: Cycle
- Date: 08/27/2008
- Total Time: 2:42:58.00
- Average Heart rate: 134
- Max Heart rate: 155
- Distance: 51 miles
- Average Speed: 18.78 mph
- Max Speed: 35 mph
Filed under: Cycle
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4 Mile Tempo Run
Went for a tempo run… got one fast mile in, and then I felt like I couldn’t continue… ran to the turn around, then about half way through the 3rd mile, I got a rabbit to chase. Last mile I had a new very fast rabbit to play chase with, and clocked my fastest mile in a long time.
Splits:
- 7:33 - 146 avg
- 8:41 - 146 avg (almost wanted to give up)
- 8:14 - 149 avg (found a rabbit to chase, and got my second wind)
- 6:51 - 169 avg (found a new rabbit to chase, pass, and get chased by, eventually he blew up which gave me more confidence to run harder. First sub-7 mile in a LOOOOONG time.)
In Zone: 16:20
Above Zone: 14:08
Below Zone: 00:55
Workout:
- Type: Run
- Date: 08/26/2008
- Time: 15:00:00
- Total Time: 00:31:23.80
- Average Heart rate: 152
- Max Heart rate: 179
- Distance: 4 miles
- Average Pace: 7:51.2/mile
Filed under: Run
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Fixie Commute to Capital Hill and Back
Workout:
- Type: Cycle
- Date: 08/26/2008
- Total Time: 00:40:00.00
- Distance: 8 miles
- Average Speed: 12 mph
Filed under: Cycle
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Lunch Time Recovery Run In “Bare Feet”
After my 18 mile long run on Sunday, I wanted to get in a short run in my Five Fingers Bare Feet Runners. I did a short mile loop. I kept it low and easy. The bare feet runners let me run the equivalent of running bare foot, as they aren’t shoes per se… but they have a sole so you’re not hurting your feet. I haven’t worn them for several months, so I don’t quite have the toughness in my heels and other part of the skin of my feet to do longer distances. I think I’ll try to run a mile in these every other day just to build up the calluses.
Workout:
- Type: Run
- Date: 08/25/2008
- Time: 11:00:00
- Total Time: 00:10:52.00
- Average Heart rate: 130
- Distance: 1.1 miles
- Average Pace: 9:53.08/mile
Filed under: Run
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Long Run + Hills
I did an 18 mile long run, with hills for this weeks big effort.
Here are my splits, divided into two sections.
Part 1: Hill Course (11 miles)
This is my new “standard hill course”. This is a great run, and I need to eventually work up to running this one twice to make a 22 mile long run. My goal is to get this to the point where I can do a 60 mile bike + this hill course twice. That would be a great long brink simulation. This includes 700 ft of climbing and descending.
- 8:32 - 148 avg - Down hill 160 ft
- 10:34 - 143 avg - Up hill about 240 ft
- 8:11 - 145 avg - Down hill - 150 ft
- 8:21 - 145 avg - Down 80ft then up 160ft
- 10:15 - 141 avg - Up then flat/down-ish
- 8:26 - 142 avg - flat
- 8:53 - 144 avg - flat
- 8:33 - 142 avg - flat
- 8:52 - 142 avg - up then down
- 8:47 - 140 avg - down then up
- 9:31 - 143 avg - up then down
Part 2: The flat out-and-back (7 miles)
At this point in the run, I’ve had to run 2 blocks away from my house, so that the hill course comes to 11 miles instead of 10.8 miles. My plan was to run on my normal flat out-and-back course… but the problem is, I don’t know the mile markers now, since I’m not starting from my traditional location. I ended up remapping the run using gmap-pedometer when I got home, and discovered that my estimates were actually pretty close.
- 9:05 - 141 avg -1 mile
- 10:45 - 137 avg - 1.15 miles
- 8:32 - 135 avg - 0.9 miles
- 8:25 - 137 avg - 0.77 miles — This was my turn around point
- 8:31 - 135 avg - 0.9 miles
- 3:16 - 135 avg - 0.28 miles — this was me resetting my lap so I’d be at a known mile maker start.
- 8:07 - 151 avg - chasing rabbit 1 (known mile!)
- 8:30 - 155 avg - chasing rabbit 2 (known mile!)
The last two miles were made a lot easier by having a “rabbit” appear in front of me. In the first case, it was a guy who passed me, and I just kicked in gear and got on his heels and ran with him. He kept nervously looking back, but I’m not sure he really knew if I was behind him or not. After he peeled off to run his course, I was left alone again and my pace dropped.
About a quarter mile into my last mile, a woman passed me. I asked if she minded if I paced off her (unlike running behind a guy, I feel like it would make most women a little nervous if I just started running behind them). She said it was ok, and I was able to hang with her, although she was dropping sub-7min/miles, so it was a real workout. I got about 6-10ths of a mile out of her before our paths split.
Zones:
- In zone - 2:18:26
- Above - 17:00
- Below - 8:48
All in all it was a good long run.
Workout:
- Type: Run
- Date: 08/24/2008
- Time: 11:30:00
- Total Time: 2:44:14.00
- Average Heart rate: 142
- Max Heart rate: 175
- Distance: 18 miles
- Average Pace: 9:07.11/mile
Filed under: Run
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