Even though I didn't really race this one, I want to write a quick report as it was my first half marathon that I've actually entered in, and there are some points that I'd like to capture. First of all, this was the most gorgeous race I've run. It probably helped that it was longer and that I wasn't focused on running fast, so I could enjoy the scenery. The course was out and back along a road that took us through giant redwoods. Most of the time we were in their shade, but sometimes the light would filter through the needles and it was lovely. *sigh*
Second, it is important to note that no matter how much talking and mental prep-work I do beforehand, I'll still get a thrill out of passing people. The goal was to run between 8 and 8:30 minutes/mile pace. I believe I ran 51:25 for the out-leg (about 7:50/mile), and I only was able to do that by making a deal that if I stayed at an 'easy' pace back I could run faster on the way back. Of course, the return leg was about 49 minutes even though it was slightly farther. Weee!
Third, having a gel at the turnaround was great and the first time I've ever taken food while running faster than easy pace. So, that was cool.
Lastly, they have BEER as an age group prize! I was so lucky that very few fast people were in my age group and I got one. Local brewery too. Yum!
All in all, I don't hate half marathons like I hate 10ks. It all depends on the first experience.
Monday, October 26, 2009
Monday, October 12, 2009
Willow Hills XC Challenge 2009
I was totally wavering on whether to run this race or not. Because it was so far away, I told myself that I'd go if I found a carpool buddy. Found one on Friday, but Friday night I really didn't want to race. Too bad for me, now I was stuck. I think I'm mentally burnt from racing every weekend.
Another YouTube video, this time of the start and finish:
This course was two loops of about 2 longer hills and one really short, really steep bump, and some rollers. My first lap was about 10:28 and I finished in 21:03, which now seems better than if I said I positive-splitted in 6:30, 6:42 and 7:00 min/mile. Maybe the two laps weren't really that equal as we went around a lake two different ways for the two laps. I thought that my best time for this course was in the high 20s, so I was disappointed with a time of 21:03 but looking back, it seems that I was mistaken and it was in the high 21s instead. Two people I'd been finishing near beat me by several seconds. Gotta get them next time. Must note that I got a weird side-ache before the last long hill, but it went away in about a minute.
Another YouTube video, this time of the start and finish:
This course was two loops of about 2 longer hills and one really short, really steep bump, and some rollers. My first lap was about 10:28 and I finished in 21:03, which now seems better than if I said I positive-splitted in 6:30, 6:42 and 7:00 min/mile. Maybe the two laps weren't really that equal as we went around a lake two different ways for the two laps. I thought that my best time for this course was in the high 20s, so I was disappointed with a time of 21:03 but looking back, it seems that I was mistaken and it was in the high 21s instead. Two people I'd been finishing near beat me by several seconds. Gotta get them next time. Must note that I got a weird side-ache before the last long hill, but it went away in about a minute.
Sunday, October 04, 2009
Presidio XC Challenge 2009
I was guessing that I'd probably finish around 26:30 by looking at past performances of others, so I was hoping to hit near that time. I didn't. Here's how it went.
So, the Presidio course is the most challenging of all the races in the PAUSATF XC series. It races like a 4-mile cross country course, except that it is only 3.55. I was going to write that nobody is fond of this race, however, one of my teammates says this is her favorite race. Not sure if she counts though, as she is a total "mountain goat". The course does two-ish loops of sandy-hill, long-hill-along-road, steep-downhill, and steep-hill. Those are my names for them of course. Then, we finished going backwards down sandy-hill, and around a big grass field. All I can say is, "PAIN."
Found a video of the first time up the steep-hill! Thanks walkerfamilymedia!
This time was better than all the other times I've raced this course, so I was happy with the result. I beat my predicted time by almost 30 seconds! The flats and slight downhill were where people would pass me, but I seemed to do the passing on the steep ups and downs. Totally pooped out at the end and like 5 people passed me in the last 400m.
So, the Presidio course is the most challenging of all the races in the PAUSATF XC series. It races like a 4-mile cross country course, except that it is only 3.55. I was going to write that nobody is fond of this race, however, one of my teammates says this is her favorite race. Not sure if she counts though, as she is a total "mountain goat". The course does two-ish loops of sandy-hill, long-hill-along-road, steep-downhill, and steep-hill. Those are my names for them of course. Then, we finished going backwards down sandy-hill, and around a big grass field. All I can say is, "PAIN."
Found a video of the first time up the steep-hill! Thanks walkerfamilymedia!
This time was better than all the other times I've raced this course, so I was happy with the result. I beat my predicted time by almost 30 seconds! The flats and slight downhill were where people would pass me, but I seemed to do the passing on the steep ups and downs. Totally pooped out at the end and like 5 people passed me in the last 400m.
Sunday, September 27, 2009
Garin Park XC Challenge 2009
I wasn't really focusing on this race with as much intensity as the previous XC races this season. Perhaps that was because I just wasn't as nervous for this one. I've proved to myself that I can race faster than prior years; I'm in the middle of my hard training and have been tired from it recently, and we weren't going to have a full team. Then, we got the e-mail that we had 5 gals! It didn't hit me that now I had pressure to run fast until I walked to registration this morning. "They are counting on me to get as many places as possible in the end," I thought. Nervousness ensued. I saw one teammate and we warmed up together, but we didn't see any more until about 15 minutes before the race. Only 2 more. We didn't have a 5th. So, the race started and the pressure was off... all of us.
Garin is pretty hilly in the middle miles. You start out in a valley and after about a half mile, the course climbs until the mile mark, then there is a slight downhill until a hairpin turn that takes you up a steep incline that eases out, brings you into a dip and then takes you up a shorter steep hill. Then we went careening down hill (FUN!) and into a loop with less steep inclines and declines. At about 2.5 miles, we lose all that elevation gain in a quarter mile or less and race back through the valley to the finish.
My splits from the Garmin were: 7:04, 7:09, 6:41, extra time to get to the finish. I don't have my official time yet, but my watch said 21:46. That is 5 seconds faster than my PR on that course. My legs aren't feeling wasted yet, so I didn't obliterate myself. Last weekend, I did a tempo interval workout at Garin and I could barely walk after. Either that helped, or I didn't push the hills as hard. Or both. This was mostly of the time-trial sort of race for me mentally than a competitive session.
Garin is pretty hilly in the middle miles. You start out in a valley and after about a half mile, the course climbs until the mile mark, then there is a slight downhill until a hairpin turn that takes you up a steep incline that eases out, brings you into a dip and then takes you up a shorter steep hill. Then we went careening down hill (FUN!) and into a loop with less steep inclines and declines. At about 2.5 miles, we lose all that elevation gain in a quarter mile or less and race back through the valley to the finish.
My splits from the Garmin were: 7:04, 7:09, 6:41, extra time to get to the finish. I don't have my official time yet, but my watch said 21:46. That is 5 seconds faster than my PR on that course. My legs aren't feeling wasted yet, so I didn't obliterate myself. Last weekend, I did a tempo interval workout at Garin and I could barely walk after. Either that helped, or I didn't push the hills as hard. Or both. This was mostly of the time-trial sort of race for me mentally than a competitive session.
Thursday, September 24, 2009
JP Morgan Chase Corporate Challenge 2009
Woo! I wasn't really focusing on this race and decided to use it as a workout, doing about tempo pace. The race is a super flat 3.5 miles around Chrissy Field in San Francisco. Here were my random goals/wants:
In the end I finished 18th woman at 22:57, a full minute faster than my goal, and good thing, because otherwise I wouldn't have made it in the top 20. This race (especially that first mile) was definitely a confidence booster.
- Break 24 minutes (6:51 pace)
- Finish in the top 20 women
In the end I finished 18th woman at 22:57, a full minute faster than my goal, and good thing, because otherwise I wouldn't have made it in the top 20. This race (especially that first mile) was definitely a confidence booster.
Sunday, September 13, 2009
Golden Gate Park Open 2009
Did I meet my goals? Barely no.
The course is two, 2-mile loops of grass, dirt trails and a bit of sand in places with a log-jump thrown in for good measure. A bunch of us were wearing Garmins during the race and pinned the total distance between 4.08 and 4.14 miles. Mine recorded 4.09.
The legs did feel less snappy than at Santa Cruz, and the terrain was a little more slippery too, especially since I was wearing my XC waffles from HS and somehow they were a little too big. Weird. Hopefully, I'll get used to this new training intensity for the next race at Garin (in 2 weeks.)
I tried to go out conservatively, but that only worked for the first 300 meters and then I started passing people and got excited and motivated to pass more people until I petered out a little before mile 1. That is when people started passing me. I passed a few people who looked like they suddenly pooped out and a few going my pace, but overall I believe I was in the negative side of passing people the last 3 miles. I think I was positive in the uphill or downhill sections, but those silly flat parts...
According to the Garmin, my first mile was 6:36. Not bad. ;) My first 2 miles were 13:43 and the second two were 13:52. According to the race markings, my first lap was 13:48 (I think that is what it said...maybe it was 13:58?), and the second must have been 14:13 (or 14:03? that makes a bit more sense...), because I finished in 28:01. That's two seconds out of may goal. So close. But, it was exactly 30 seconds slower than Santa Cruz. heh! Magic 30 seconds.
I would like to note that my average heart rate for the last mile was 200. I didn't know I could hold that rate for that long, but I guess I was working hard...
The course is two, 2-mile loops of grass, dirt trails and a bit of sand in places with a log-jump thrown in for good measure. A bunch of us were wearing Garmins during the race and pinned the total distance between 4.08 and 4.14 miles. Mine recorded 4.09.
The legs did feel less snappy than at Santa Cruz, and the terrain was a little more slippery too, especially since I was wearing my XC waffles from HS and somehow they were a little too big. Weird. Hopefully, I'll get used to this new training intensity for the next race at Garin (in 2 weeks.)
I tried to go out conservatively, but that only worked for the first 300 meters and then I started passing people and got excited and motivated to pass more people until I petered out a little before mile 1. That is when people started passing me. I passed a few people who looked like they suddenly pooped out and a few going my pace, but overall I believe I was in the negative side of passing people the last 3 miles. I think I was positive in the uphill or downhill sections, but those silly flat parts...
According to the Garmin, my first mile was 6:36. Not bad. ;) My first 2 miles were 13:43 and the second two were 13:52. According to the race markings, my first lap was 13:48 (I think that is what it said...maybe it was 13:58?), and the second must have been 14:13 (or 14:03? that makes a bit more sense...), because I finished in 28:01. That's two seconds out of may goal. So close. But, it was exactly 30 seconds slower than Santa Cruz. heh! Magic 30 seconds.
I would like to note that my average heart rate for the last mile was 200. I didn't know I could hold that rate for that long, but I guess I was working hard...
Monday, September 07, 2009
Golden Gate Goals
This weekend comes the true test of fitness. I've run the Golden Gate XC course at least 6 times, so I have a great array of attempts and durations. Most importantly, I have results there when I've been my fittest post-collegiately. Looking at past results, it seems as if my best time is 28:43. Comparing other runners' times between same-year UCSC and Golden Gate results, it seems doable to finish within 30 seconds of my Santa Cruz time.
Goals:
Goals:
- Break 28 minutes
- Hydrate this week
- Once again, start the race conservatively
Sunday, August 23, 2009
UC Santa Cruz Challenge 2009
We had a bazillion and one ladies from my cross country team show up to race on Saturday in Santa Cruz. We had at least 11 at the line! It was just amazing for such a small race of 60 or so women, and a little reminiscent of the team domination at races with my cycling team.
The course is 4 miles on gravelly fireroads. The first 1+ miles starts with a steep wind-sucking uphill and then flattens for about 30 seconds and remains uphill for a long long time. Then it flattens out slightly, we do a 180 at a little less than 2 miles in, backtrack for a mile and come down a gradual decline until the last 200m which takes you past the starting line and up a bit of the first hill to the finish.
My goals were to beat my course best of 29:06, and to go out conservatively so I wouldn't blow up like I did last year. Therefore, I declared at the starting line that my goal was to be the last person up the first steep hill and placed myself in the back of our team line, where I belong anyway. (The other ladies would finish well under 28 minutes.) The starter announced that there were fires in the mountains north of us and for people with asthma to be cautious. I hadn't noticed any smoke on the warmup...
BANG! It's not very often that you get a gun-start at a tiny XC race, but we were off, and I was holding back as much as I could. For the first time, I could smell smoke, but that disappeared after a couple minutes. I just kept telling myself to stay relaxed and let it rip on the downhill. But then, I started catching teammates and all these positive thoughts went through my head and I got really excited. It is SO GREAT to be racing alongside teammates. I was a big dork and wore my Garmin that's as big as my head, but I have mile splits now! Ha! So, the first mile was about 7:20, which is excellent for an uphill mile, and right on pace to break 29.
There were at least 3 of us in a little group at the turn-around (possibly 5). For some reason I couldn't turn as efficiently as the other two ladies and I lost contact and couldn't seem to catch back up on the flats. One of our star runners who had a tough time with the smoke and the hill, flashed by me as if I were standing still and cheered some encouragement to follow her, but there was no way I was going to try to match the speed of a sub-6 minute/mile marathoner, even if she is out of shape. I'm out of shape too if she is. About this time, I recorded my second mile in about 6:55. Way cool! Now I'll really break 29. Anyway, another teammate passed me at a much slower rate, gave the same encouragement, and I latched on. She did all the work, and I did all I could to not get dropped on the long downhill. We passed the 3 mile mark and my split was about 6:35. By this time, I could no longer calculate chances of finishing time and just focused on staying near my teammate. One gal with great turnover passed us, but that was it. My teammate surged with about 600 to go and I couldn't respond. I caught back up to her on the finishing hill right as we crossed the line and left no space for anyone to sqeeze between us. I didn't see the official results, but my time ended up being about 27:30. The last mile was 6:15ish.
Holy cow, I just ran faster per mile in a 4-mile XC race than I did at a flat road 5k 7 weeks ago! And I totally blew my previous best out of the water.
Today, I can barely walk.
The course is 4 miles on gravelly fireroads. The first 1+ miles starts with a steep wind-sucking uphill and then flattens for about 30 seconds and remains uphill for a long long time. Then it flattens out slightly, we do a 180 at a little less than 2 miles in, backtrack for a mile and come down a gradual decline until the last 200m which takes you past the starting line and up a bit of the first hill to the finish.
My goals were to beat my course best of 29:06, and to go out conservatively so I wouldn't blow up like I did last year. Therefore, I declared at the starting line that my goal was to be the last person up the first steep hill and placed myself in the back of our team line, where I belong anyway. (The other ladies would finish well under 28 minutes.) The starter announced that there were fires in the mountains north of us and for people with asthma to be cautious. I hadn't noticed any smoke on the warmup...
BANG! It's not very often that you get a gun-start at a tiny XC race, but we were off, and I was holding back as much as I could. For the first time, I could smell smoke, but that disappeared after a couple minutes. I just kept telling myself to stay relaxed and let it rip on the downhill. But then, I started catching teammates and all these positive thoughts went through my head and I got really excited. It is SO GREAT to be racing alongside teammates. I was a big dork and wore my Garmin that's as big as my head, but I have mile splits now! Ha! So, the first mile was about 7:20, which is excellent for an uphill mile, and right on pace to break 29.
There were at least 3 of us in a little group at the turn-around (possibly 5). For some reason I couldn't turn as efficiently as the other two ladies and I lost contact and couldn't seem to catch back up on the flats. One of our star runners who had a tough time with the smoke and the hill, flashed by me as if I were standing still and cheered some encouragement to follow her, but there was no way I was going to try to match the speed of a sub-6 minute/mile marathoner, even if she is out of shape. I'm out of shape too if she is. About this time, I recorded my second mile in about 6:55. Way cool! Now I'll really break 29. Anyway, another teammate passed me at a much slower rate, gave the same encouragement, and I latched on. She did all the work, and I did all I could to not get dropped on the long downhill. We passed the 3 mile mark and my split was about 6:35. By this time, I could no longer calculate chances of finishing time and just focused on staying near my teammate. One gal with great turnover passed us, but that was it. My teammate surged with about 600 to go and I couldn't respond. I caught back up to her on the finishing hill right as we crossed the line and left no space for anyone to sqeeze between us. I didn't see the official results, but my time ended up being about 27:30. The last mile was 6:15ish.
Holy cow, I just ran faster per mile in a 4-mile XC race than I did at a flat road 5k 7 weeks ago! And I totally blew my previous best out of the water.
Today, I can barely walk.
Tuesday, August 18, 2009
Cross Country Season is Upon Us
Alright. Goals:
Santa Cruz is coming up on Saturday and looking at my past times on the course, I would like to run 28 minutes. Previous best from 2005 is 29:06, and last year I wasn't running much and completely bonked after the steep, uphill start, coming just under 31. This course is up up up for the first mile, flat for the 2nd and 3rd miles and a nice long downhill for the 4th mile. The finish is about 200 meters uphill. I've been practicing the uphill, so if I relax, I think I'll be able to finish strong.
Santa Cruz Goals:
- Beat all my times from all past PA races.
- Stay injury-free by being careful and mindful.
- Learn about how I improve (and fail to improve) by following a specific training plan tailored to me.
Santa Cruz is coming up on Saturday and looking at my past times on the course, I would like to run 28 minutes. Previous best from 2005 is 29:06, and last year I wasn't running much and completely bonked after the steep, uphill start, coming just under 31. This course is up up up for the first mile, flat for the 2nd and 3rd miles and a nice long downhill for the 4th mile. The finish is about 200 meters uphill. I've been practicing the uphill, so if I relax, I think I'll be able to finish strong.
Santa Cruz Goals:
- Break 29 minutes
- Go out at a moderate pace up the first steep hill. Pick off runners later.
- Hammer the last two miles.
Saturday, July 04, 2009
Pozo 5k Race Report -July 4 2009
I guess my attitude toward the Pozo 5k was less race than milestone. I only just started running again at the end of May and Pozo was on July 4th. 6 weeks of 17-31 miles a week and no speed-work resulted in a time that wasn't embarrassing and was a good starting point for improvement, 21:28. Since I hadn't raced a 5k on the road since maybe Pozo 2 years ago, my goal was to start off conservatively and pick it up from there. That is exactly what happened, and I turned in negative splits, possibly for the first time on that course (7:01, 6:57, 6:47). The splits are from the Garmin instead of the chalk markers, so maybe that helped. It was nice for a change to pass the runners who normally pass me after the turn-around.
Thursday, January 22, 2009
Early Bird Criterium #3 2009
I was totally tired before this race. I had practically done a road race the day before, climbing OLH and Tunitas Creek with some pretty fast folks and my lungs were still recovering. Even though this criterium wasn't a *real* race, our team talked about a race plan and learned a lot during the race. I attacked the peloton twice during the race. The first time was in the first or second lap and I didn't realize that they had caught up with me until I looked back and saw that I was pulling the whole group. oops. Made a mental note to learn how to find out if someone is on my wheel. The second time was slightly more successful and I was out front for about 1/4 of a lap, making the other ladies work hard to latch back on.
My goals for this race were to become more comfortable in the pack, follow wheels moving up, and keep my wheel through the corners (so I wouldn't have to sprint as much out of a corner). I think I met those goals. Because of that, I found myself in the front group of riders for the last 2 laps. That put me in a position to be in the running for the final sprint. I think I was 4th wheel coming into the long finish straight-away. I passed two gals, but the winner came around all of us on the right-hand side, and I finished 3rd! I was surprised because I wasn't planning to try for the sprint when I started the race. Cycling does that to me. I love putting on some speed and passing people.
My goals for this race were to become more comfortable in the pack, follow wheels moving up, and keep my wheel through the corners (so I wouldn't have to sprint as much out of a corner). I think I met those goals. Because of that, I found myself in the front group of riders for the last 2 laps. That put me in a position to be in the running for the final sprint. I think I was 4th wheel coming into the long finish straight-away. I passed two gals, but the winner came around all of us on the right-hand side, and I finished 3rd! I was surprised because I wasn't planning to try for the sprint when I started the race. Cycling does that to me. I love putting on some speed and passing people.
Monday, June 16, 2008
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
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
Monday, June 09, 2008
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
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
Monday, June 02, 2008
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
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
Monday, May 26, 2008
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
.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
Monday, May 19, 2008
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
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
Monday, May 12, 2008
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
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
Monday, May 05, 2008
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)
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)
Wednesday, April 30, 2008
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.
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.
Monday, April 28, 2008
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
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
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