Log: Jun 9 - 15 2008

Mon: Bike to/from work (31.4 mph on the flat going home!)
Tue: Bike to/from work
Treadmill run 30 min (3.75)
Wed: Run 30 minutes (3.5)
Thu: Bike to/from work
Fri: Bike to/from work
Run 31 minutes (4)
Sat: Ran hard a bit volunteering for bike race (1.5)
Sun: DNE

Totals
Run: 12.75 miles
Bike: 140 miles

Log: Jun 2 - 8 2008

Mon: Bike to/from work w/ Frank
Tue: Bike to/from work
run on treadmill (2), 1/2 pullup at level 2, 4 min abs, some weights, 55 minutes bike home!
run to/from voting location (2.5)
Wed: 2.5 miles on treadmill at 8 min/mile pace, 5 min abs
Thu: Bike to work, bike to CalTrain, bike from Union City BART (25)
Fri: Bike to/from work (54 minutes home!), two laps around complex w/ Max and Patrick at >7:30 pace (26:20).
Sat: 30 min run easy (3.5)
Sun: 66 min run long (8)

Totals
Run: 17.5 miles
Bike: 130 miles

Log: May 26 - Jun 1 2008

Mon: DNE
Tue: run 1.75 on treadmill, 7 pull-ups at level 5
Bike to/from work
Wed: run 39 min (3.75)
Bike to work
Thu: run 39 min around work (3.5)
Bike to/from work
Fri: Bike to/from work
Sat: DNE
Sun: 61 mile bike ride up to Berkeley Hills Road Race course, did a loop and stopped in Orinda (+2 from BART)24:48 up Palomares!

Totals
Run: 9 miles
Bike: 185 miles

Log: May 19 - 25 2008

Mon: 40 min run (3.75)
.5 mile swim
Tue: Bike to/from work, slightly sick
Wed: Sick, but worked
Thu: Sick, stayed at home
Fri: bike to/from bike shop, backpack in Sunol (3)
Sat: 14 mile backpack
Sun: 2.5 backpack

Totals
Run: 3.75 miles
Bike: 35 miles

Log: May 12 - May 18 2008

Mon: Bike to/from work 59.5 min THERE (with some drafting)
2.5 mile run on treadmill at 7mph, 3.5 min abs
Tue: Bike to/from work
1.25 mile speed walk, 10 pull-ups at level 6, 3 min abs
Wed: 42 min run (5)
Bike to/from work
.5 mile swim
walk around complex
Thu: Bike to/from work
Fri: 30 min run (3.5)
Bike to/from work
1 pull-up at level 3 !!!! 3.5 min abs
Sat: Bike to/from work (yes, I worked)
Sun: 28 min run. (3.25)

Totals
Run: 14.25 miles
Bike: 210 miles
Swim: .5 miles

Log: May 5 - May 11 2008

Mon: 28 min run (3.5)
Bike to/from work, 3+ min abs
Tue: 32 min run (3.75)
Wed: Bike to/from work
3.5 mile tempo run w/ Max
Thu: Bike to/from work
Fri: Bike to work
15 min treadmill (1.75), 3.5 min abs 5 pull-ups at level 6
Sat: EBC Crit 10 min warmup, 40 min race, avg 23.3mph according to another racer. (~20 miles w/ warmup+lap and cool down lap)
Sun: 2.5 hour hike in Huddard, 63 min run to Garin park (7)

Totals
Run: 18.5 miles
Bike: 137 miles

Log: Apr 28 - May 4 2008

Mon: Attempted to bike to work, back tire blew out from screw at about 4 miles.
38 minutes on spin bike, with about 15 minutes of standing.
45 minutes on spin bike, 5-4-3-2-1 w/ 1 minute recovery 10 minutes at fast cadence, hard.
Tue: 30 min run (3.5),
Bike to/from work,
Weights: 3lb. running and front and side raises, 2x10 tricep rope pull-downs, 1x10 pull-ups at level 7, .75 pull-ups at level 4, 3 min abs.
Wed: Bike to/from work,
10 min wm, 5x 2min @9mph w/ 2 min recovery @ 7mph, total 30 min (3.75)
Windy walk around complex with Shawn
Thu: Bike to/from work,
34.5 minutes running with Matt T. (3.75)
Fri: DNE
Sat: Mt. Hamilton, hill in 1:59:45 (80 miles)
Sun: 70 min ride (17 miles), 33 min hilly run (3.5?)

Totals
Run: 14.5 miles
Bike: 206 miles (plus 80 minutes on the spin bike)

Wente Vineyards RR 2008

My first real bike race ever, and I was so nervous my hands were shaking. Someone mentioned at the line that I'd feel better once we started. Unfortunately, I haven't ridden in a pack like that with my new bike and the nerves became worse so that my bike was wobbly too. I just sat at the very back for the first mile or so, and then moved up before the first turn.

I'd practiced this course a few weeks prior and new that the next turn was a huge grade-shift. Several ladies passed by to get a better position. When we started up the hill, I got stuck behind a much slower gal and more of the pack passed me as I tried to get around her. Finally able to pedal freely, the leaders continued to pick up the pace and I was dropped about 3 miles into the 35 mile race. A few of us got together and traded pulls to get back on, but we weren't strong enough. I attacked the front and no one followed. It looked like it was going to be a 30-mile time trial.

About half-way through the first lap, I passed a couple gals in my race. One caught up with me later and we traded pulls until the hill on the second lap, where she was another one of its victims. I think negative-split'ed that hill the three times I climbed it. Next time I race this course, I'll warm up first. I figured I was warmed up because it felt like it was 95 degrees out. Anyway, my soigneur was lovely enough to give me two full water bottles on that hill and I was absolutely grateful. One more lap!

The next lap was the same as the first, except now the older men were passing me and I don't think I passed anyone. Maybe a couple of junior boys. I finished though -- apparently in the middle of all the finishers of my race.

Log: Apr 21 - 27 2008

Mon: Bike to/from work, 30 min treadmill @ 7mph with 8 mins @ 9mph in middle (3.75)
Tue: 29 min run (3.5), Bike to work, 4,3,3 pullups at level 7, 1 at level 5, tri-pulldowns, 3 min abs
Wed: 20 min run (2.25), very tired legs
Thu: Bike to/from work
Fri: 29 min run (3.25), felt great!
Sat: Wente Road Race, 35 miles, 30 mile time trail, pretty much. < 2 hours
Sun: 1 hour run (7)

Totals
Run: 19.75 miles
Bike: 122 miles

Log: Apr 14 - 20 2008

Mon: Bike to/from work
Tue: Bike to/from work, 20 min treadmill (2.25), 2x5 pull-ups at level 7, attempted 1 at level 4 and failed, 5 min abs, 10 girl push-ups
Wed: Bike to work, 3 miles on treadmill
Thu: 30 min spinning class, bike from work
Fri: 30 min run (3.5), walk around complex, bike to/from work
Sat: 60 mile bike ride, Palomares(28:30) and Calaveras (~15)
Sun: DNE

Totals
Run: 8.75 miles
Bike: 200 miles

Log: Apr 7 - 13 2008

Mon: Bike to/from work (35 miles)
Tue: Bike to/from work, weights, 1 mile run?
Wed: Lunch run (29 min). PM: Up Palomares (25:03) with Bernhard and Lucia from my place.
Thu: DNE
Fri: 29 minute morning run, bike to/from work
Sat: 45 mile bike ride (3 loops of Wente course) (2:50), yardwork
Sun: 52 minutes "long" run, easy walk along river

Totals:
Run: 14 miles, I think, probably more.
Bike: 170 miles

Gosling Season!

Hooray! I'm back on the bike. So far, I've commuted to work 3-4 times per week by bicycle. On the way home, I usually see Canadian geese in the back bay along 84. A pair has about five little ones, and they are adorable. Maybe I'll take a camera phone picture.

Speaking of commuting, since I bought a new bike I have a new record. This past week on a windy day, it only took me 56 minutes to get home. Whee!

Today, Bernhard and I rode the Wente road race course three times for a total of 45 miles). I'm proud of myself; It only took 2:49. I'm hoping to race in two weeks, even though I'm not in great shape.

Another injury recovery period

Will I ever get in shape? On Jan 30th I broke both collarbones from a bicycle accident. Fortunately, I didn't have any surgery or scrapes, only a few bruises and a concussion. At 4.5 weeks, I started running, and now I can run 40+ minutes at 8:30 pace. Last week, I picked up a brand new road bike and rode it for the first time on Saturday and then again on Monday and Tuesday of this week. Now my butt just needs to get used to it.

Morning Weight: 146
Miles Today: 4.7 run
Other Exercise: Walk around complex
Total Miles this Week: 7.5 run, 70 bike

Log: Jan 14 - 26 2008

Mon: 30 min run, bike to/from work
Tue: 50 min run, Spinning class
Wed: bike to/from work w/ Tuna
15 min run on treadmill, 5 min abs, 15 min run on treadmill
Thu: 1 hour hilly run in Coyote Hills
Fri: 30 min run, bike to/from work
Sat: 102 min long run
Sun: bike to/from Early Bird Crit Course, drills, 45 min. race ,
14 min run

Totals:
Run: 316 minutes (5.25 hours)
Bike: 135 miles

Mon: DNE, Played on the bike trainer for several minutes
Tue: 40 min on treadmill (10 min @ 7.0, 20 min steady state @ 8.0, 10 min @ 7.0)
5 min abs, 1 pull-up at level 3,
Spinning class
Wed: 30 min run, 40 min exercise bike
Thur: 30 min biking
Fri: 45 min run (15 wm/cd) 3x(4x 30sec on/30 sec off) w/ 1 min extra between sets
Sat: 40 min Quarry Lakes loop, counter-clockwise
bike to/from work
Sun:

Totals:
Run:
Bike:

Criterium Racing

Hi! It's been a long time... Well, I've started bike racing, and I have my first two races under my belt. Well, they aren't real races, because no results were taken, but they are great practice for the real thing. Before each race, we have a training session to learn how to ride in a pack, take corners, what not to do, etc.

Criteriums are a strange race. First of all, the racers go around in loops -- usually downtown or in a business park -- for a specific amount of time. But, that time is only an estimate, because the race official will count down the last 5 laps for the field, after figuring out how much time it will take the particular race to go 5 laps. The first cyclist across the line at the end of the 5-lap-countdown wins. Primes (pronounced preems) are sprints for the finish line in the middle of the race. The official will let the field know when a prime is coming up and the first cyclists through the start/finish line on the following lap win the prime. The race keeps going after.

I'm having a blast. In the first crit, there were only about 16 of us averaging 17mph, with a breakaway at the end. I was in the breakaway and 4th. The field wasn't too great at taking the corners, so they were an easy way to move up. The second probably had about 35 women with one prime. I was either 1st or second in the prime and in the top 10 for the finish. Corners were tighter that time around and we averaged 20mph. My front wheel was loose, so one of the mentors helped me out and we got back in the race when the ladies came around again. (Only in a practice race can I do that.) We have two more practice races and then one real one. I'm so excited!


Morning Weight: 143
Miles Today: 3.5
Other Exercise: Biking to/from work, 35 miles