Hoedown!
My kids school has a “Hoe down” on Friday. It was lots of fun… square dancing, performing pigs, and I got to dress up like a cowboy. 
Workout:
- Type: General Cardio
- Date: 11/21/2008
- Time: 18:00:00
- Total Time: 00:30:00.00
Filed under: General Cardio
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Ten Miles of Pain
Alright, maybe that’s a little dramatic… but the run was much harder than my last 10 mile run. I was really beat by the end of it. Quite possibly because of the first two miles being way too fast… The moral of this story is, I won’t be running the Seattle Marathon next week at a n 8min/mile pace… I think I need to shoot for more like 8:30 to start, and see if I feel good to try to negative split it, but more likely just survive it.
Splits:
- 7:20 - 144
- 7:19 - 153
- 7:47 - 148
- 8:23 - 152
- 9:03 - 150
- 9:00 - 149
- 8:21 - 147
- 8:20 - 142
- 9:07 - 143
- 9:55 - 138 (note: I was totally dead.)
Workout:
- Type: Run
- Date: 11/21/2008
- Total Time: 1:24:39.00
- Average Heart rate: 146
- Max Heart rate: 161
- Distance: 10 miles
- Average Pace: 8:27.76/mile
- Max Pace: 7:19.02/mile
Filed under: Run
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Tried the Neti Pot
So I’ve been dairy and wheat free for over 10 days now, and although I’m seeing some congestion relief in my nose, I still feel a sense of fullness in my ears. So last night I pulled out the big guns… I did my first ever Neti Pot, as well as some naturopathic ear wax removal treatments.
I think the Neti Pot made a difference in my breathing… but I’ll admit, I am mostly hoping for, and looking for solutions for the congestion in my ears.
I am hopeful that if I dedicate a couple more days/weeks to regular neti pot and earwax removal treatments, while continuing my dairy free, wheat free diet, that I will have a break through.
Health:
- Date: 11/21/2008
- Weight: 142
- Mood: Normal
- Sleep Hours: 6
- Sleep Pattern: Normal
Filed under: Fitness
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One Mile with Daughter & 6 On My Own
This afternoon my 8 year old daughter got home from school and came up to my office and said “I need to do some reading homework, but as soon as I’m done I want to go for a run with you!”… How could I pass that up!?
She’s finished her required pre-kids marathon 25 miles, so everything from here on out is just gravy, and a chance to get her hooked on fitness. She’s planning on running the Jingle Bell 5K with her Aunt and I in December, so getting in some regular runs will be good for her.
Anyway, we decided on 1 mile… it was great, she was actually running pretty fast and strong, and we ran the first half mile in about a 10:20/mile pace. We slowed a little on the second half, but still managed to pass a couple other runners on the trail.
It was really fun running with her, she was chatty, but when the conversation hit a lull she said “I really want to talk about something… but I don’t know what to talk about.” Kids say the darndest things.
After we got home I headed out for a run of my own. Six miles at sub 8:00 pace, with a negative split and last mile fastest. Not bad.
Splits:
- 11:08 - 138 - With my daughter
- 7:40 - 150 - Start of 3 mile out and back
- 8:01 - 152
- 8:12 - 145
- 8:05 - 149 - Turn around
- 7:51 - 156
- 7:35 - 159
Workout:
- Type: Run
- Date: 11/19/2008
- Time: 19:26:47
- Total Time: 00:58:33.00
- Average Heart rate: 145
- Max Heart rate: 167
- Distance: 7 miles
- Average Pace: 8:22.09/mile
- Max Pace: 7:35.12/mile
Filed under: Run
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Fixie Commute from Car Mechanic
We don’t ever drive our second car… so much so that it complains when we do drive it… I think the timing is off. Today I had an appointment scheduled to take it in to the mechanic… I almost forgot.
As proof that we never drive this car… the service rep checked his records and said we’d only driven the car 800 miles since May when we had it serviced last.
Workout:
- Type: Cycle
- Date: 11/18/2008
- Total Time: 00:30:00.00
- Distance: 6 miles
- Average Speed: 12 mph
Filed under: Cycle
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No Grains, No Dairy, is Not Easy!
Trying out the Paleo diet for about a week now… I am doing ok, although I am drinking wine… and I had some corn chips. But for the most part I am grain free, and am very much wheat free, and dairy free.
Last time I tried to go dairy free, I kept eating gluten… breads, etc… but this time I’m cutting them both out.
So far, no real effect on my congestion. I am losing a little weight, but that’s a little hard to calibrate in a world where I did an Ironman 1 week ago yesterday.
I think I need to research getting a nettipot… I’ve heard that can really help with congestion.
Watch the whole thing!
Health:
- Date: 11/17/2008
- Weight: 141
- Mood: Normal
- Sleep Pattern: Normal
Filed under: Fitness
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Nice 10 Mile Run
Felt pretty good. Not sure why miles 5/6 were so slow, I felt like I was running the same pace as the rest of the run. Sub 8/mile, and negative split the whole thing! Not bad.
Splits:
- 7:52 - 147
- 7:46 - 148
- 7:31 - 147
- 8:01 - 151
- 8:46 - 149
- 8:42 - 150
- 7:41 - 152
- 7:42 - 149
- 7:57 - 153
- 7:54 - 159
Workout:
- Type: Run
- Date: 11/16/2008
- Time: 16:58:47
- Total Time: 1:19:55.00
- Average Heart rate: 151
- Max Heart rate: 190
- Distance: 10 miles
- Average Pace: 7:59.36/mile
- Max Pace: 7:31.13/mile
Filed under: Run
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Run to/around Greenlake
The plan was this… Mom is still at scrap-booking convention, so Grandpa picks up the kids and takes them out for a day of fun at the Science Center. At 3pm I am supposed to meet Grandpa with kids, and Aunth Cynthia at Greenlake so that Aunt Cynthia, oldest daughter and I can run around Greenlake while Grandpa and youngest daughter play at the play ground. I decide to run to Greenlake so I can get in some extra miles and run at a pace more consistent with my traditional running pace.
But about an hour before I should leave, my Cervelo returned home from a long trip to Vegas, and I was so happy to see her home, that I had to unpack it and reassmble it, right?! That made me later than I expected, and so I threw oldest daughters running clothes into a backpack and headed out… thinking I only had about a mile to run to get to the lake, and 20 minutes to get there, I thought, I have plenty of time… Then I realized, uh, wait a second, Greenlake is much further from my house than 1 mile… uh oh… it might be 3 miles… uh, 7 minute miles? Nope… I don’t have it in me… better run as fast as I can.
- My house to bottom of Greenlake - 1.6 miles - 13:01 - 8:08/mile pace - 149 average
- Bottom of Greenlake to top of Greenlake to meet family - 0.9 miles - 7:56 - 8:49/mile pace - 153 average
Sure… not exactly a PR… but I did have a backpack of shoes and clothes on, and I am still feeling tired from my Ironman, as well as Tyler coming over last night and watching TV and drinking beer till 2:30 am… OMG! Not that much beer…. but still it was late.
Then I get to run with my daughter and my sister. They are both excited about running with each other. It was the first time they’ve got to run together. And this will be the furthest my daughter has ever run. So it’s a big deal!
Our plan was to run, and let anyone ask for a walk break when they needed it. Cynthia’s plan was to run till her HR was over 155, then take a walk break till it was under 130. My daughter, would just ask to walk if she felt she needed it.
- Around inside loop of Greenlake - 2.8 miles - 41:06 - 14:40/mile pace - 114 average
They both did great, we ran a lot more than we walked, and I was impressed how far Cynthia has come. Last time she and I ran around Greenlake we did more like run 1 minute, walk 1 minute… and that was hard.
At 41 minutes, we set a new time record for Cynthia, and at 2.8 miles we set a new distance record for my daughter!
And for me, I got to run with my two favorites runners!
Good day.
Workout:
- Type: Run
- Date: 11/15/2008
- Total Time: 1:02:01.00
- Average Heart rate: 127
- Max Heart rate: 174
- Distance: 5.3 miles
- Average Pace: 11:41.75/mile
- Max Pace: 8:07.8/mile
Filed under: Run
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Run with Daughter
Mom was off at a scrap-booking convention, so it was Mr. Mom for me tonight… I picked the girls up from “extended day” at school. Let little sister play with her friends a little longer while I took big sister for a run.
Turns out that she had 10 miles of running toward her kids marathon from PE, so this actually put her up to 22 miles total toward her 25 pre-marathon day miles… and she still has a couple weeks to be done.
I would be a little concerned that her interest would wain, but, she’s signed up to run her first 5K with her Aunt in December, so she’s got something else to stay motivated for.
Workout:
- Type: Run
- Date: 11/14/2008
- Time: 16:00:00
- Total Time: 00:11:45.00
- Average Heart rate: 110
- Max Heart rate: 131
- Distance: 1 miles
- Average Pace: 11:44.5/mile
Filed under: Run
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Yes, I am Tired
Ok, so at first I posted the workout I had hoped to do: my standard lake loop, 51 miles about 2:45, 18mph… but I hadn’t yet done the ride. When I got out there, I realized, it wasn’t going to happen.
I am still way to tired (apparently)… I couldn’t get my HR to zone 1… let alone put in a real effort. So, I did a very slow, very low effort 21 miles.
The weather was absolutely beautiful! But it was cold enough that I needed full finger gloves, and I clearly need to start wearing my winter gear.
Workout:
- Type: Cycle
- Date: 11/13/2008
- Time: 14:30:00
- Total Time: 1:30:00.00
- Average Heart rate: 109
- Max Heart rate: 136
- Distance: 21 miles
- Average Speed: 14 mph
Filed under: Cycle
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