Tuesday, September 25, 2012
Tuesday, September 25
Started the day with a great hike to First Water with my Dad. I haven't been in a few weeks for a variety of reasons and it is now dark at 5:30 in the morning. We had our headlamps, but it was still a little darker than we might have preferred.
Saw Ryan at the bottom of the hill. Actually, I saw the Crossfit Monrovia shirt before I realized it was Ryan.
After work was the dreaded hill repeats. It wasn't too bad. I started and ended with repeats between Highland and Grandview (.15 mile) and then four in the middle between Montecito and Grandview (.25 mile). I managed repeat #4 at entirely over 6mph, but I can't say that about the others. I'll do that distance for a couple more weeks and see if I can't get all of them over 7mph and then move up in distance. Just you wait, Sunday morning riders, I won't slow you down for long.
I stupidly shifted at one point and my chain came off. I am happy to report that although it took me a while, I did get the chain back on.
Then I did a brick run. That was hard. It definitely took a while to shake out the legs and make them cooperate.
Saw Ryan at the bottom of the hill. Actually, I saw the Crossfit Monrovia shirt before I realized it was Ryan.
After work was the dreaded hill repeats. It wasn't too bad. I started and ended with repeats between Highland and Grandview (.15 mile) and then four in the middle between Montecito and Grandview (.25 mile). I managed repeat #4 at entirely over 6mph, but I can't say that about the others. I'll do that distance for a couple more weeks and see if I can't get all of them over 7mph and then move up in distance. Just you wait, Sunday morning riders, I won't slow you down for long.
I stupidly shifted at one point and my chain came off. I am happy to report that although it took me a while, I did get the chain back on.
Then I did a brick run. That was hard. It definitely took a while to shake out the legs and make them cooperate.
Monday, September 24
Pretty good day. Didn't go on the run before Crossfit, but ran in the evening. At Crossfit we did 5 rounds of:
1 power clean
5 front squats
7 barbell push ups (meaning we have to brace ourselves on wiggly barbells and do a push up from there - it's pretty difficult)
200 meter run
It was supposed to be at a heavy weight. My max for cleans is 35# so I did the workout at 25#. I noticed afterward that ALL of the women lifted considerably more than that.
I didn't sleep very well the night before and when that happens, it is VERY difficult to get up at 4:30 to be able to run before Crossfit. It was still hot in the evening and I didn't get in the full three miles.
1 power clean
5 front squats
7 barbell push ups (meaning we have to brace ourselves on wiggly barbells and do a push up from there - it's pretty difficult)
200 meter run
It was supposed to be at a heavy weight. My max for cleans is 35# so I did the workout at 25#. I noticed afterward that ALL of the women lifted considerably more than that.
I didn't sleep very well the night before and when that happens, it is VERY difficult to get up at 4:30 to be able to run before Crossfit. It was still hot in the evening and I didn't get in the full three miles.
Sunday, September 23, 2012
One year out
Yesterday started official Ironman training. Here is the current plan, always subject to revision. Please keep in mind that this the ideal schedule, life and aches do play a part.
Saturday - this will typically be the long run day. The plan is to keep the long runs between 9-15 miles until the end of March (March 30 is my half Ironman). I may keep the long runs still at that level through the Ironman or I might increase the distance in the last three months (June, July, and August 2013).
Sunday - this will typically be the long ride day with a two-mile brick run. A brick run is a run that comes right after a bike ride. I am somewhat loose with "right after" as it largely depends on the heat or available time.
Monday - run three miles before Crossfit and then Crossfit in the mornings. In the evening go on the spinner for no less than an hour. I probably will watch Dancing with the Stars, my one and only TV show that I watch, while on the indoor bike. After the season ends, it's back to Spinervals and Sufferfest. Then go for a one-mile brick run, but longer if for some reason the three-miler in the morning didn't happen.
Tuesday - dilemma time. My swimming has slowed down considerably since I haven't been swimming much. But I really like the hikes with my Dad. So, here is my compromise. One Tuesday a month I will hike up to First Water with my Dad. The other Tuesdays I will get in an hour swim. After the swim, I plan to do a loop around the Rose Bowl, primarily doing intervals and run drills. Not sure how that will work, but we'll give it a try. Tuesday evenings will be hill repeats on the bike. It will be dark. I can't help that. I've got enough illumination stuff to light myself up like a Christmas tree. And I will go out as soon as I get home to get as much of the light as I can. I simply don't know when else I would be able to get in any hill repeats and I have to do them. Brick run after.
Wednesday - three mile run before Crossfit and then Crossfit. That's it for the day.
Thursday - While I am still going to 95 on Thursdays, this will be a 45 minute swim (usually 1200 very slow meters, but hopefully I'll get the pace up). I then will get in the four mile run in Cypress Park. After I don't go to 95 any more, I will just get in a straight run around the Rose Bowl with enough add-on to make the run be four miles. Thursday night will be an hour or more on the spinner with Spinervals or Sufferfest with a brick run after.
Friday - this is my rest day. I will get in my one-mile run, usually during Crossfit. On Fridays at Crossfit we have "Friday Fitness Fun" which means you get to do your own workout instead of the planned Workout of the Day (WOD). I usually do a lot of body weight exercises (squats, push ups, pull ups, dips, etc.), with the emphasis being upper body to give my legs a bit of a rest. And that's it.
So that's the basic plan. I wanted a plan that gave me thirty-five miles of running per week, but the plan above just isn't that much and I don't see adding on to it. So, it might just have to be twenty-five miles. I'm comfortable with running all my runs longer than three miles on a 3 minute run/1 minute walk system. If I was able to do the Ironman run on 3/1, I would be ecstatic.
Saturday - this will typically be the long run day. The plan is to keep the long runs between 9-15 miles until the end of March (March 30 is my half Ironman). I may keep the long runs still at that level through the Ironman or I might increase the distance in the last three months (June, July, and August 2013).
Sunday - this will typically be the long ride day with a two-mile brick run. A brick run is a run that comes right after a bike ride. I am somewhat loose with "right after" as it largely depends on the heat or available time.
Monday - run three miles before Crossfit and then Crossfit in the mornings. In the evening go on the spinner for no less than an hour. I probably will watch Dancing with the Stars, my one and only TV show that I watch, while on the indoor bike. After the season ends, it's back to Spinervals and Sufferfest. Then go for a one-mile brick run, but longer if for some reason the three-miler in the morning didn't happen.
Tuesday - dilemma time. My swimming has slowed down considerably since I haven't been swimming much. But I really like the hikes with my Dad. So, here is my compromise. One Tuesday a month I will hike up to First Water with my Dad. The other Tuesdays I will get in an hour swim. After the swim, I plan to do a loop around the Rose Bowl, primarily doing intervals and run drills. Not sure how that will work, but we'll give it a try. Tuesday evenings will be hill repeats on the bike. It will be dark. I can't help that. I've got enough illumination stuff to light myself up like a Christmas tree. And I will go out as soon as I get home to get as much of the light as I can. I simply don't know when else I would be able to get in any hill repeats and I have to do them. Brick run after.
Wednesday - three mile run before Crossfit and then Crossfit. That's it for the day.
Thursday - While I am still going to 95 on Thursdays, this will be a 45 minute swim (usually 1200 very slow meters, but hopefully I'll get the pace up). I then will get in the four mile run in Cypress Park. After I don't go to 95 any more, I will just get in a straight run around the Rose Bowl with enough add-on to make the run be four miles. Thursday night will be an hour or more on the spinner with Spinervals or Sufferfest with a brick run after.
Friday - this is my rest day. I will get in my one-mile run, usually during Crossfit. On Fridays at Crossfit we have "Friday Fitness Fun" which means you get to do your own workout instead of the planned Workout of the Day (WOD). I usually do a lot of body weight exercises (squats, push ups, pull ups, dips, etc.), with the emphasis being upper body to give my legs a bit of a rest. And that's it.
So that's the basic plan. I wanted a plan that gave me thirty-five miles of running per week, but the plan above just isn't that much and I don't see adding on to it. So, it might just have to be twenty-five miles. I'm comfortable with running all my runs longer than three miles on a 3 minute run/1 minute walk system. If I was able to do the Ironman run on 3/1, I would be ecstatic.
Final Update on the 100 mile challenge
As I posted earlier, I got in 60 miles. This put me 1071 out of 2574, so well in the top half. I'll take it. There were people who logged more than 300 miles in the 16 days of the challenge. Crazy.
The current challenge is to bike 455 miles in two weeks. I'm not doing this challenge, primarily because you have to report your miles through an upload. This means that you have to wear your Garmin or other such device which tracks your activity. Then the data is uploaded. I use a Garmin for all the runs and rides I do outside, but a satellite watch/device doesn't work so well when you are inside. I keep track of my "rides" on the spinner, but I would have to enter the data manually and the challenge rules don't allow that. It is understandable, people could easily cheat in order to win a challenge with no prize. I'm just waiting for the next running challenge.
The current challenge is to bike 455 miles in two weeks. I'm not doing this challenge, primarily because you have to report your miles through an upload. This means that you have to wear your Garmin or other such device which tracks your activity. Then the data is uploaded. I use a Garmin for all the runs and rides I do outside, but a satellite watch/device doesn't work so well when you are inside. I keep track of my "rides" on the spinner, but I would have to enter the data manually and the challenge rules don't allow that. It is understandable, people could easily cheat in order to win a challenge with no prize. I'm just waiting for the next running challenge.
Day Two of Official Ironman Training
I'm off to a pretty good start. I didn't run to Dish yesterday so I didn't get in my long run. Had to settle for 4.05 miles, which is better than nothing or my too-frequent one-mile runs.
I've been riding about 30 miles most Sundays. I've been calling it base-building. Today I went with some of the Crossfit people on a 30 mile ride from Monrovia to San Dimas (near Bonelli Park) and back. This 30 mile route bore absolutely no resemblance to my usual 30 mile route. Hills, baby. It's all about the hills. While people who ride hills would not find this a terribly hilly route, I haven't been riding hills since summer 2010. With that very hilly course in Lake Tahoe awaiting me, I will be doing hills and lots of them.
The good thing about the ride is that I was able to do all the hills, just slowly. That's the first step - be able to do the hills at all. Second step - be able to do them faster. Third step - be able to do a course like today and say "what hills"?
I will go out for a two-mile run after it cools off a bit or at 7:30, whichever comes first.
I've been riding about 30 miles most Sundays. I've been calling it base-building. Today I went with some of the Crossfit people on a 30 mile ride from Monrovia to San Dimas (near Bonelli Park) and back. This 30 mile route bore absolutely no resemblance to my usual 30 mile route. Hills, baby. It's all about the hills. While people who ride hills would not find this a terribly hilly route, I haven't been riding hills since summer 2010. With that very hilly course in Lake Tahoe awaiting me, I will be doing hills and lots of them.
The good thing about the ride is that I was able to do all the hills, just slowly. That's the first step - be able to do the hills at all. Second step - be able to do them faster. Third step - be able to do a course like today and say "what hills"?
I will go out for a two-mile run after it cools off a bit or at 7:30, whichever comes first.
Tuesday, September 18, 2012
Yesterday, September 17, 2012
My laptop might be dead. It is going to the Mac doctor today to see if the contents of the hard drive can be retrieved. If not, everything from the last month and a half will be gone. Primarily, that will be the data from my indoor cycling as that is not recorded any place else. Bummer.
So, until I get a new laptop or my old one fixed, I can only update this blog at work and I don't have free rein to do that. Here is a free moment.
Yesterday was a very full day, training-wise. I started the day at Crossfit. We did jerks: 5-4-3-2-1 reps with increasing weight, to wit, 35#, 40, 45, 50, 55. Fifty-five pounds was new max rep for me. Then we did three rounds of a 400 meter run followed by 15 very light-weight push presses. I did 20# and that might have been too light. But we were told to go 30% of our one rep max and my one rep max is 60#.
I got on the spinner in the evening. I did the first hour of Spinervals, the 16.0 base-builder series. Then a 2-1/4 mile run. And yes, I did my rolling, but I did not do any stretching and I think I paid a price for that. I was very uncomfortable all night because my hips were hurting. I should have just gotten up and taken some drugs of some sort, but I didn't. I'm fine this morning, but I couldn't get up as early as I was hoping because I just didn't sleep very much. Oh well. Live and learn and I am a slow learner.
I haven't done anything this morning. I do plan on hill repeats on the bicycle tonight and then a three-mile run. After taking my laptop to the computer doctor.
So, until I get a new laptop or my old one fixed, I can only update this blog at work and I don't have free rein to do that. Here is a free moment.
Yesterday was a very full day, training-wise. I started the day at Crossfit. We did jerks: 5-4-3-2-1 reps with increasing weight, to wit, 35#, 40, 45, 50, 55. Fifty-five pounds was new max rep for me. Then we did three rounds of a 400 meter run followed by 15 very light-weight push presses. I did 20# and that might have been too light. But we were told to go 30% of our one rep max and my one rep max is 60#.
I got on the spinner in the evening. I did the first hour of Spinervals, the 16.0 base-builder series. Then a 2-1/4 mile run. And yes, I did my rolling, but I did not do any stretching and I think I paid a price for that. I was very uncomfortable all night because my hips were hurting. I should have just gotten up and taken some drugs of some sort, but I didn't. I'm fine this morning, but I couldn't get up as early as I was hoping because I just didn't sleep very much. Oh well. Live and learn and I am a slow learner.
I haven't done anything this morning. I do plan on hill repeats on the bicycle tonight and then a three-mile run. After taking my laptop to the computer doctor.
Sunday, September 16, 2012
Sunday's picture (September 16)
Those would be hills. I have the Nike Women's Half Marathon on October 14. There will be hills in that race and I haven't really trained for hills lately so I'm gonna be winging those. The race after that will be the Griffith Park Trail Half Marathon on November 17 and that will involve a whole lot of hills. And winging it isn't really an option. So, I WILL be doing hills.
Update on 100 mile challenge
I have now done as much running as I am going to do in the 16 days of the 100 mile challenge. I was really aiming for 100km since I know I wouldn't be able to do 100 miles. I ran 60 miles. Two miles off the 100km. I really should get up and go do two miles, but I'm not. Sixty miles is still really good and I am fairly pleased with that.
However, when serious Ironman training starts next weekend, the goal will be 35 miles per week. And my minimum run will now be two miles, not one, except for Friday, my official rest day, Then it can be one mile.
And I will continue to stretch and roll and see Jay.
However, when serious Ironman training starts next weekend, the goal will be 35 miles per week. And my minimum run will now be two miles, not one, except for Friday, my official rest day, Then it can be one mile.
And I will continue to stretch and roll and see Jay.
The weekend
Great weekend. I had another session with Jay on Friday afternoon after work. And he wasn't even grumpy and that was before I had told him how good I had been about rolling and stretching. Anyway, sessions with Jay and faithful rolling worked. I had a terrific run on Saturday morning - just under 9-1/2 miles done on 3/1.
That was all I did, athletically, on Saturday.
On Sunday I went on a bike ride with a bunch of people I know from Crossfit. Although my average was only 4.3, that is misleading because of the type of ride it was. Stopping to let people catch up and riding on streets (traffic and signals) contributed to it being low. Either it was the phenomenon of riding with a group or maybe just getting stronger, but this really was a good ride. I'm hoping to ride with them regularly.
We didn't go as far as Wilderness Park so, alas, no pictures of ducks. I should have taken a picture of Ivan in his tuxedo cycling jersey, but I didn't. We did get a group photo of us taken and it is posted on Facebook, but it isn't a good enough picture to actual identify any of us so I won't repost it here.
I went on a 2-1/4 mile run after. Yes, it was really, really hot by then. I did the run and that's all we are going to say about that.
I am really encouraged. I had gotten a little discouraged because it seemed like no matter how hard I was working, I wasn't making any progress. Two sessions with Jay and doing my "maintenance" and progress is happening.
That was all I did, athletically, on Saturday.
On Sunday I went on a bike ride with a bunch of people I know from Crossfit. Although my average was only 4.3, that is misleading because of the type of ride it was. Stopping to let people catch up and riding on streets (traffic and signals) contributed to it being low. Either it was the phenomenon of riding with a group or maybe just getting stronger, but this really was a good ride. I'm hoping to ride with them regularly.
We didn't go as far as Wilderness Park so, alas, no pictures of ducks. I should have taken a picture of Ivan in his tuxedo cycling jersey, but I didn't. We did get a group photo of us taken and it is posted on Facebook, but it isn't a good enough picture to actual identify any of us so I won't repost it here.
I went on a 2-1/4 mile run after. Yes, it was really, really hot by then. I did the run and that's all we are going to say about that.
I am really encouraged. I had gotten a little discouraged because it seemed like no matter how hard I was working, I wasn't making any progress. Two sessions with Jay and doing my "maintenance" and progress is happening.
Friday, September 14, 2012
Today's picture
If you click on this picture, it will enlarge enough to actually be able to read it.
Yesterday and today
Yesterday, Thursday, September 13, 2012, started with swimming at the Rose Bowl, IM (individual medley) Day. Meaning, hard day. Got in the (pitiful) 1200 meters and called it a swim.
To put my 1200 meters in perspective, the Ironman swim will be 3,800 meters. More than three times the distance of yesterday's swim. I've got to start swimming twice a week regularly, but not for a little bit. And I have got to start increasing my distance, but I can't do much about that until my satellite work location (Department 95) has the full complement of lawyers. And I don't know when that will be. Hopefully by the beginning of 2013.
Before my stint at Department 95, I did my usual Cypress Park run. About 4-1/4 miles. Good run. Did it on 3/1.
And yes, Jay, I did roll and stretch last night.
Today started with Friday Fitness Fun at Crossfit. Three rounds of wall ball sit-ups (6#), overhead squats (15#, should have been at least 20#), pull-ups (graduated to the thin blue band and boy were those hard), ring rows, and push-ups. Then I did a 1-1/2 mile run and a bunch of rolling and stretching. And that's it for Friday.
Today at 5pm I see Jay again and will be able to report that I rolled every single day.
To put my 1200 meters in perspective, the Ironman swim will be 3,800 meters. More than three times the distance of yesterday's swim. I've got to start swimming twice a week regularly, but not for a little bit. And I have got to start increasing my distance, but I can't do much about that until my satellite work location (Department 95) has the full complement of lawyers. And I don't know when that will be. Hopefully by the beginning of 2013.
Before my stint at Department 95, I did my usual Cypress Park run. About 4-1/4 miles. Good run. Did it on 3/1.
And yes, Jay, I did roll and stretch last night.
Today started with Friday Fitness Fun at Crossfit. Three rounds of wall ball sit-ups (6#), overhead squats (15#, should have been at least 20#), pull-ups (graduated to the thin blue band and boy were those hard), ring rows, and push-ups. Then I did a 1-1/2 mile run and a bunch of rolling and stretching. And that's it for Friday.
Today at 5pm I see Jay again and will be able to report that I rolled every single day.
Wednesday, September 12, 2012
Pretty good day
How was your day? Mine was pretty gosh darn good.
I started out the day with Crossfit. We did 10 rounds of 3 power cleans and 3 chest-to-bar pullups. I went too light on the power cleans. My one rep max is 35# so for that many reps I went down to 25#. That was light enough to be considered cheating. Anyway, that was part one. Part two was tabata sit-ups - 20 seconds of as many sit-ups as you can do and ten seconds of rest times 8. Four minutes all told. Then three one-minute planks with thirty seconds of rest in between.
Then I took my car in for service. Fixing that plastic thingy cost me about $100. Could have been worse. Then the 90,000 mile service. Can't be helped. The car has 90,000 miles on it. Chris still couldn't hear any grinding noise from the starter. What we finally figured out was that I step on the gas when starting the car. When I learned to drive a car, back in the Stone Age, that's what we did. Apparently, you don't have to do that any more. No one told me. So, I will quit stepping on the accelerator when I start the car and see if I ever hear that dreadful noise again. That will save me $1,000 if I don't have to replace the starter.
This evening I went for a 3-1/4 mile run on 3/1 run/walk. It was a great run. I felt good. It was warm enough that the muscles warmed up quickly but not so hot as to make the run difficult.
All in all, a good day.
I started out the day with Crossfit. We did 10 rounds of 3 power cleans and 3 chest-to-bar pullups. I went too light on the power cleans. My one rep max is 35# so for that many reps I went down to 25#. That was light enough to be considered cheating. Anyway, that was part one. Part two was tabata sit-ups - 20 seconds of as many sit-ups as you can do and ten seconds of rest times 8. Four minutes all told. Then three one-minute planks with thirty seconds of rest in between.
Then I took my car in for service. Fixing that plastic thingy cost me about $100. Could have been worse. Then the 90,000 mile service. Can't be helped. The car has 90,000 miles on it. Chris still couldn't hear any grinding noise from the starter. What we finally figured out was that I step on the gas when starting the car. When I learned to drive a car, back in the Stone Age, that's what we did. Apparently, you don't have to do that any more. No one told me. So, I will quit stepping on the accelerator when I start the car and see if I ever hear that dreadful noise again. That will save me $1,000 if I don't have to replace the starter.
This evening I went for a 3-1/4 mile run on 3/1 run/walk. It was a great run. I felt good. It was warm enough that the muscles warmed up quickly but not so hot as to make the run difficult.
All in all, a good day.
Tuesday, September 11, 2012
Swimming and running
That's what I did today. I swam 1200 meters and then ran 3.5 miles before work in Cypress Park. I was supposed to do hill repeats on my bike, but I'm not. I'll get hard-core beginning either September 22, 2012, or October 1, 2012. Not a very exciting day.
Tomorrow will be the exciting day. That's when I take my car in for repairs. And I have a laundry list. $$$$$$$$.
Tomorrow will be the exciting day. That's when I take my car in for repairs. And I have a laundry list. $$$$$$$$.
Sunday, September 9, 2012
Finally got in to see Miracle Man Jay
But first, the day started out with an injury to my car. As I parked at Fresco's, the front of my car went over the concrete stop. Usually not a problem, but this one had the two rebars sticking out at least an inch. One of them caught on this plastic thingy underneath my car and when I backed out, it ripped a bit. I used plant tied to secure it up so that it didn't drag on the ground. Well, I needed an oil change anyway. Time to go see Chris at Sierra Madre Independent Honda and spend some money.
I got to the San Gabriel River Trail a little bit later than I wanted because of that, but at least I got there. In fact, I got there in time to see a cop pull over a cyclist for running a red light.
Here's today's duck picture. Nothing particularly unusual about this one.
It was a very hot day. I knew from the outset that this was going to be a Polar Pop* day and that there was no point in fighting it. My average was 13.8, which was a little disappointing, but with the 9-mile run the day before and the heat, I guess it isn't too bad. I was doing OK until the last 2 or 3 miles and that is when my pace dropped significantly. But I got my Polar Pop.
Anyway, I got in to see Jay this afternoon. Yes, I had to put up with the abuse about how I wasn't doing my "maintenance." And his working on my poor aging body was quite painful, BUT I went on a run this evening and it was definitely better. I have another session next Friday and will probably get in another one before the Nike Women's Half Marathon. And I will do my maintenance (meaning stretching and rolling) every day.
* It turns out that Circle K calls their soft drinks Polar Pop. This doesn't make any sense to me because the slogan is something to the effect that "it stays colder longer." I don't know how they can make their Coca Cola stay colder longer than someone else's Coca Cola. They call their slushie-Icee drink a "Froster." I have contemplated this and decided I like the name Polar Pop better than Froster and will continue to call it Polar Pop.
I got to the San Gabriel River Trail a little bit later than I wanted because of that, but at least I got there. In fact, I got there in time to see a cop pull over a cyclist for running a red light.
Here's today's duck picture. Nothing particularly unusual about this one.
It was a very hot day. I knew from the outset that this was going to be a Polar Pop* day and that there was no point in fighting it. My average was 13.8, which was a little disappointing, but with the 9-mile run the day before and the heat, I guess it isn't too bad. I was doing OK until the last 2 or 3 miles and that is when my pace dropped significantly. But I got my Polar Pop.
Anyway, I got in to see Jay this afternoon. Yes, I had to put up with the abuse about how I wasn't doing my "maintenance." And his working on my poor aging body was quite painful, BUT I went on a run this evening and it was definitely better. I have another session next Friday and will probably get in another one before the Nike Women's Half Marathon. And I will do my maintenance (meaning stretching and rolling) every day.
* It turns out that Circle K calls their soft drinks Polar Pop. This doesn't make any sense to me because the slogan is something to the effect that "it stays colder longer." I don't know how they can make their Coca Cola stay colder longer than someone else's Coca Cola. They call their slushie-Icee drink a "Froster." I have contemplated this and decided I like the name Polar Pop better than Froster and will continue to call it Polar Pop.
Saturday, September 8, 2012
My Two Favorite Pleasant Hill Dolfins and Their Trophies
Here is Princess Catherine with her participation trophy for this year on swim team.
William and his participation trophy.
Guess who won Most Improved 6 and Under Girls?
And my two favorite swimmers.
Update on 100 mile challenge
After my run to Dish, which didn't go as well as I hoped, but I got it done with a combination of walking and running, I updated my totals for the challenge. I have run 32 miles, so about 1/3 of the expected totals and the time is half gone (8 days done in a 16 day challenge). Believe it or not, I am #908 out of 2206 registered challengers. Lots of people are not getting in their miles!! If I am considering this a 100 KM challenge (which I am), then I am right on target.
I do have an email in to Miracle Man Jay. Stretching and rolling on my own don't seem to be getting the kinks out of my legs. I need professional help! I'll go once this week and then probably a second time in the week before the Nike Women's Half Marathon.
We did have a lovely breakfast at Dish in La Canada. Chuck and split the Apple Oat Pancake combo with an extra side of eggs. So, we each got one pancake, one little sausage and two poached eggs. A treat, but not too far off the straight and narrow.
I do have an email in to Miracle Man Jay. Stretching and rolling on my own don't seem to be getting the kinks out of my legs. I need professional help! I'll go once this week and then probably a second time in the week before the Nike Women's Half Marathon.
We did have a lovely breakfast at Dish in La Canada. Chuck and split the Apple Oat Pancake combo with an extra side of eggs. So, we each got one pancake, one little sausage and two poached eggs. A treat, but not too far off the straight and narrow.
Friday, September 7, 2012
Yesterday and today
I went for my usual Cypress Park run yesterday morning, but my hip was bothering me so I ended up only doing about 1-1/4 miles instead of the 4. I did go on the spinner for 65 minutes last night while watching the DNC. I fear for our country. I had the same thought while watching the RNC.
I took it kind of easy this morning at Crossfit so that I would have plenty of time to stretch and roll. So, three rounds of ten reps each of wall ball situps, squats, pullups and pushups. And lots of stretching and rolling. We'll see if it did any good when I go for my little run tonight. And tomorrow, back to the 9 mile run to Dish.
I'm coming up on the one-year out mark for my Ironman and, of course, I am nowhere near where I wanted to be. I'm finding it a little harder this time around to get up at 4:30 and work out.
I took it kind of easy this morning at Crossfit so that I would have plenty of time to stretch and roll. So, three rounds of ten reps each of wall ball situps, squats, pullups and pushups. And lots of stretching and rolling. We'll see if it did any good when I go for my little run tonight. And tomorrow, back to the 9 mile run to Dish.
I'm coming up on the one-year out mark for my Ironman and, of course, I am nowhere near where I wanted to be. I'm finding it a little harder this time around to get up at 4:30 and work out.
Wednesday, September 5, 2012
Yesterday's Picture - September 3, 2012
I'm pretty sure that this is how my family views my Ironman endeavors.
First time doing hill repeats on the bike
Finally, I did hill repeats outside last night (Tuesday night) on my bicycle. I went at about 7:30 and lasted about twenty or thirty minutes before it got too dark. I had lit myself up like a Christmas tree so that as it was getting dark drivers would not mow me down. However, I did not have sufficient illumination to light my own way. I quit at the point when I was afraid I would plow into the back of some parked car.
Anyway, I did five repeats up Michillinda between Highland and Grandview. Not nearly enough, I know, but still I am happy to have finally gotten out there and done it. Once. This is supposed to be a weekly endeavor and it will be as soon as it quits being so bloomin' hot.
Anyway, I did five repeats up Michillinda between Highland and Grandview. Not nearly enough, I know, but still I am happy to have finally gotten out there and done it. Once. This is supposed to be a weekly endeavor and it will be as soon as it quits being so bloomin' hot.
100 mile challenge update
I'm four days into the 100 mile running challenge. That's 25% so I should have completed 25 miles. Not. I've done 14. I've got a ways to go. I was number 1200 out of 1898 contestants and then I went on my little 1-1/2 mile brick run last night and shot all the way up to 1156. It will be interesting to see where I am tonight after my run.
Even though it is a 100 MILE running challenge, in my mind I am thinking of it as a 100 KILOMETER running challenge. I'm still behind on that, but lots closer. I will be quite pleased if I make or exceed the 100 km distance.
Even though it is a 100 MILE running challenge, in my mind I am thinking of it as a 100 KILOMETER running challenge. I'm still behind on that, but lots closer. I will be quite pleased if I make or exceed the 100 km distance.
Riding the elephants
Another tradition at Marine World is riding the elephants. The rule back in 2005 when William turned one was that you had to be walking in order to ride the elephants. Don't ask me why as there is no walking involved. Anyway, William had obligingly started to walk just a couple days before his first birthday, so we were good to go. We would have lied anyway.
A good time was had by all.
We were all so much younger then.
This time around, the boys went on one elephant and the girls went on another. Patti and I didn't go. This is the best picture I got of the boys and I didn't get one of the girls. Sorry.
Feeding the Giraffes
Catherine certainly does though. It IS a little scary to hold your hand with your piece of kale (or apple or carrot) out there and have this l-o-n-g tongue come snaking toward you to snag the treat.
Here's the funny part. We tried and tried to get Catherine to feed the giraffe, if only for the photo opportunity. No way. The next day she was describing the activity to her mother and announced that after the first time when she was scared, after that she fed the giraffe. Bald faced lie. But, according to Alexandra, she really believes that she did feed the giraffe.
Friday's ride and duck picture
I took the whole day off on Friday, August 31, before driving up to Northern California. I went to Crossfit first thing in the morning, got my run in there, and then rode my bike on the usual San Gabriel River Trail. Here is the duck picture. What is interesting about this duck picture is the geese. There are two of them and there are usually none. Hmmm. I'm guessing they were having an opportunistic rest stop.
It was a great ride. I had already decided that I was not going to push it and just aim for a nice steady ride. I had that AND averaged 14.2 miles per hour. AND I only encountered one homicidal squirrel.
And even though it was hot, no Polar Pop.
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