I ran a little over ten miles today up, over, around Palos Verdes hill in LA. The temp was in the 70's and my legs weren't fresh, but I managed to get thru the run with a few walk breaks. I kept forgetting to start my time so 10.6 is a minimum today. I am going to take it easy for a few days so that my legs can recover-they are pretty well "fried" now.
The main thing that kept me going today was thinking of Hez in Loveland competing in her triathlon. There is NO WAY that I could ever do a triathlon so I admire Hez for her efforts! And I hear that she did quite well today! 54 minute 10K in a Tri!! Go Hez!!
As for Chris I have but one question----where are you?? How is your training?
Pops
Saturday, June 30, 2007
Friday, June 29, 2007
Lake Loveland Here I Come!
Wed. 6/27-Bike to work day-Great turnout this year. cool weather
Thur. 6/28-Swam at Parker rec. Am. 45 min. easy
Fri. 6/29-Ran 1.5 miles easy
Sat. 6/30 is race day will report in tomorrow!
Thanks for the support fellow bloggers!!
-Hez
Thur. 6/28-Swam at Parker rec. Am. 45 min. easy
Fri. 6/29-Ran 1.5 miles easy
Sat. 6/30 is race day will report in tomorrow!
Thanks for the support fellow bloggers!!
-Hez
Friday Training Update
Today is a rest day as I commute out to DC. Wednesday I ran with the Boulder Striders for 55 minutes. We stretched and did a round of pylometrics as well. The middle part of the workout was a 20 minute tempo run @ a 8:39 pace.
Thursday Deb & I hiked Long's Peak up to Chasm View. As usual storms chased us off the mountain. Weights, pylometrics, and Long's has my body crying for a day off!
I plan a long run Saturday in LAX of at least 8-10 miles. Good luck with your long run this weekend, Chris and to you Hez on tomorrow's Tri in Loveland. Watch that heat! WHAT HEAT????
Pops
Thursday Deb & I hiked Long's Peak up to Chasm View. As usual storms chased us off the mountain. Weights, pylometrics, and Long's has my body crying for a day off!
I plan a long run Saturday in LAX of at least 8-10 miles. Good luck with your long run this weekend, Chris and to you Hez on tomorrow's Tri in Loveland. Watch that heat! WHAT HEAT????
Pops
Thursday, June 28, 2007
Chris: 121 Days out
Wednesday June 27, 2007
121 days to the MCM
5 hrs sleep overnight
Rest Day
Nutrition:
Breakfast - wheat toast and Peanut butter
Lunch - Salad w/ steak
Dinner - Nacho and casadilla appetizers and 5 beers (happy hr)
121 days to the MCM
5 hrs sleep overnight
Rest Day
Nutrition:
Breakfast - wheat toast and Peanut butter
Lunch - Salad w/ steak
Dinner - Nacho and casadilla appetizers and 5 beers (happy hr)
Tuesday, June 26, 2007
Chris: 122 Days out
Tuesday June 26, 2007
122 days to the MCM
7 hrs sleep overnight
Training:
Total Gym Upper Body Work Out (Light)
Nutrition:
Breakfast - doughnut and coffee
Lunch - Salad Bar
Dinner - Pulled Pork sandwich (no bun), 1 beef/veggie-kabob, corn on the cob, salad, small scoop ice cream.
122 days to the MCM
7 hrs sleep overnight
Training:
Total Gym Upper Body Work Out (Light)
Nutrition:
Breakfast - doughnut and coffee
Lunch - Salad Bar
Dinner - Pulled Pork sandwich (no bun), 1 beef/veggie-kabob, corn on the cob, salad, small scoop ice cream.
5 days to Loveland
Mon-June 25th- Did a 50 minute swim at Parker Rec. in the AM. Lots of early morning swimmers and triathletes. Chris, it reminded me of "swim practice" in Naperville! Have you gone back to the HS pool that we tried out at Thanksgiving?
Tuesday Training Update
Hi Gang,
I am slowly recovering from whatever illness i had. The remnants of it are in my chest so running is a bit of a challenge at times. Monday I ran an "easy" 40 minutes (4 miles). This AM; Heather take note; I lifted weights and walked our stairs with weights-no running. Tomorrow I am planning on a Striders workout near Boulder Rez. 10 warm up, pylometrics, 20 tempo run @ marathon pace (9:00/mile) and a 10 minute cool down.
BTW, I have managed to shed just over 7 pounds since the Bolder Boulder! I'm not starving myself - just eating smaller portions of healthy food and watching the snacks.
Pops
I am slowly recovering from whatever illness i had. The remnants of it are in my chest so running is a bit of a challenge at times. Monday I ran an "easy" 40 minutes (4 miles). This AM; Heather take note; I lifted weights and walked our stairs with weights-no running. Tomorrow I am planning on a Striders workout near Boulder Rez. 10 warm up, pylometrics, 20 tempo run @ marathon pace (9:00/mile) and a 10 minute cool down.
BTW, I have managed to shed just over 7 pounds since the Bolder Boulder! I'm not starving myself - just eating smaller portions of healthy food and watching the snacks.
Pops
Chris: 123 Days out
Monday June 25, 2007
123 days to the MCM
5 hrs sleep overnight
Training:
2 miles Easy
18 min
road, hills
cool and damp
Nutrition:
Read several chapters in the Marathon Nutrition Book, and I have placed it in the kitchen for recipes
Breakfast - Cereal, wheat toast w/ natural peanut butter
Lunch - turkey wrap, cookie
Dinner - breakfast tacos
123 days to the MCM
5 hrs sleep overnight
Training:
2 miles Easy
18 min
road, hills
cool and damp
Nutrition:
Read several chapters in the Marathon Nutrition Book, and I have placed it in the kitchen for recipes
Breakfast - Cereal, wheat toast w/ natural peanut butter
Lunch - turkey wrap, cookie
Dinner - breakfast tacos
Sunday, June 24, 2007
Skipping my Workout (?)
Hey Everyone,
I discovered today a way to participate successfully in a running workout with the fam. I've been having some knee problems and my chronic leg/back stuff that keeps me from getting a decent workout without pain and agony. Well, Dad came home the other day from a Strider's workout and told me about pylometrics--skipping and jumping and bounding movements to strengthen muscles
So, today I tried skipping. I found that it didn't hurt any part of my body, and best of all, I could participate in "running" and still work hard enough to keep my heart rate at 145-150! Yea! Granted, I can't keep up with runners. but I figure I can travel about 3.5-4 miles per hour. And, the best part is that I can skip for a long time. Maybe I can do a marathon some day! (Ha Ha)
Deb
I discovered today a way to participate successfully in a running workout with the fam. I've been having some knee problems and my chronic leg/back stuff that keeps me from getting a decent workout without pain and agony. Well, Dad came home the other day from a Strider's workout and told me about pylometrics--skipping and jumping and bounding movements to strengthen muscles
So, today I tried skipping. I found that it didn't hurt any part of my body, and best of all, I could participate in "running" and still work hard enough to keep my heart rate at 145-150! Yea! Granted, I can't keep up with runners. but I figure I can travel about 3.5-4 miles per hour. And, the best part is that I can skip for a long time. Maybe I can do a marathon some day! (Ha Ha)
Deb
Sunday LSD with Hez
Hez tried to kill me!!!! My bronchitis really held me back and it got very warm. We managed to run just over seven miles with way too many walk breaks initiated by me. Legs were DEAD and my heart rate was 15-20 higher than normal. I took 10-15 minutes of rest to get my HR below 100. All in all a horrible run. But as they say "a horrible day running is better than a good day at the office." I did manage to "suck it up" and finsh "fast". I can't wait to get healthy again!
Hez and Dad's run
Wed. 6/20-3 miles on Treadmill
Thur 6/21-Rode bike to and from work
Fri 6/22-Rode bike to and from work
Sat 6/23-Bike 30 miles (Pinery to Antenna Hill), light yard work 4 hours
Sun 6/24-Dad came down to Parker and we ran 8 miles on the Creek path south to the dirt road. Mom skipped about 5 miles. Dad is suffering from the end of a cold and it was very hot, especially by the end of the run. We did alot of walk breaks. Started out fast and finished hard.
Thur 6/21-Rode bike to and from work
Fri 6/22-Rode bike to and from work
Sat 6/23-Bike 30 miles (Pinery to Antenna Hill), light yard work 4 hours
Sun 6/24-Dad came down to Parker and we ran 8 miles on the Creek path south to the dirt road. Mom skipped about 5 miles. Dad is suffering from the end of a cold and it was very hot, especially by the end of the run. We did alot of walk breaks. Started out fast and finished hard.
Chris: 124 Days out
Sunday June 24, 2007
124 days to the MCM
5.5 hrs sleep overnight
Training:
2 hr LSD
Bike path, asphalt, rolling hills
6:00 am
cool to cold at the beginning, warm at the end.
Felt fantastic!!!! Keeping in mind that this was the "torture" workout series where you run after dark on the night before (hard) then go to bed (after only hydration) and get up and run LSD 1st thing (again with only hydration). TOUGH, and man was I hungry at the end, but I found that if you hydrate and drink a protein shake before you eat it works.
Nutrition:
Brunch - Protein Shake (orange juice and blackberry FANTASTIC!!!!), sausage and peppers omelet.
Snack - Protein Shake
Dinner - Protein Shake
124 days to the MCM
5.5 hrs sleep overnight
Training:
2 hr LSD
Bike path, asphalt, rolling hills
6:00 am
cool to cold at the beginning, warm at the end.
Felt fantastic!!!! Keeping in mind that this was the "torture" workout series where you run after dark on the night before (hard) then go to bed (after only hydration) and get up and run LSD 1st thing (again with only hydration). TOUGH, and man was I hungry at the end, but I found that if you hydrate and drink a protein shake before you eat it works.
Nutrition:
Brunch - Protein Shake (orange juice and blackberry FANTASTIC!!!!), sausage and peppers omelet.
Snack - Protein Shake
Dinner - Protein Shake
Saturday, June 23, 2007
Chris: 125 Days out
Saturday June 23, 2007
125 days until the MCM
10 hrs sleep overnight and man did I need it
Training:
4 mile Hard Tempo: road: hills
32:30
9:00 pm
Cool and Dry
Felt awesome. I did the first mile easy, then 2 miles hard tempo through the hills, then finished with a mile of up hill speed play (1 lamp post med, 1 lamp post hard, 1 lamp post FAST, 1 lamp post easy: repeat 3 times)
Walked 18 holes at Blackledge (shot 94, not too good, but the wind was really whipping and I did not put well)
Nutrition:
Breakfast - cereal and 4 biscuits
Linner - Philly cheese steak and onion rings & 2 beers
After evening run - recovery drink (I said protein shake in my e-mail, but I changed my mind) . I am running on that fuel int he morning.
125 days until the MCM
10 hrs sleep overnight and man did I need it
Training:
4 mile Hard Tempo: road: hills
32:30
9:00 pm
Cool and Dry
Felt awesome. I did the first mile easy, then 2 miles hard tempo through the hills, then finished with a mile of up hill speed play (1 lamp post med, 1 lamp post hard, 1 lamp post FAST, 1 lamp post easy: repeat 3 times)
Walked 18 holes at Blackledge (shot 94, not too good, but the wind was really whipping and I did not put well)
Nutrition:
Breakfast - cereal and 4 biscuits
Linner - Philly cheese steak and onion rings & 2 beers
After evening run - recovery drink (I said protein shake in my e-mail, but I changed my mind) . I am running on that fuel int he morning.
Chris: 126 Days Out
Friday June 22, 2007
126 days to the MCM
9 hrs sleep overnight
Training:
Rest Day
Nutrition:
Breakfast - apple fritter
Lunch - cheeseburger, fries and a shake
Dinner - cereal
126 days to the MCM
9 hrs sleep overnight
Training:
Rest Day
Nutrition:
Breakfast - apple fritter
Lunch - cheeseburger, fries and a shake
Dinner - cereal
Chris: 127 Days Out
Thursday June 21, 2007
127 days to the MCM
5 hrs sleep overnight
Training:
50 Min run: Train/road: Medium tempo (cruise)
5+ miles
Cool and Dry
Felt Great
Nutrition:
Breakfast - apple fritter
Lunch - turkey sandwich, chips, cookie
Dinner - stuffed chicken breast w/ risotto and mac & cheese (3 beers)
127 days to the MCM
5 hrs sleep overnight
Training:
50 Min run: Train/road: Medium tempo (cruise)
5+ miles
Cool and Dry
Felt Great
Nutrition:
Breakfast - apple fritter
Lunch - turkey sandwich, chips, cookie
Dinner - stuffed chicken breast w/ risotto and mac & cheese (3 beers)
Chris: 128 Days Out
Wednesday June 20, 2007
128 days to the MCM
7 hrs sleep
Training:
Missed Day!!!
Nutrition:
Breakfast - Breakfast Burritos
Lunch - Pesto Chicken wrap, chips & a Cookie
Dinner - BBQ Banquet (Chicken breast, brisket, cole slaw, corn bread and a brownie)
128 days to the MCM
7 hrs sleep
Training:
Missed Day!!!
Nutrition:
Breakfast - Breakfast Burritos
Lunch - Pesto Chicken wrap, chips & a Cookie
Dinner - BBQ Banquet (Chicken breast, brisket, cole slaw, corn bread and a brownie)
Wednesday, June 20, 2007
Training Update
Hi guys and gals,
I ran a 10.5 LSD in LAX Sunday up Palos Verdes hill. My legs talked to me on the steep stuff, but I ran strong once the steepies were behind me. I set the Garmin to auto-lap so I had one mile laps on the watch. My ninth mile was sub 9 minutes - probably too fast for an LSD. Punky and I ran yesterday for three miles as my legs were fried. This AM I ran with the "Striders". We warmed up then stretched and did pylometrics. Lots of bouncing and skipping to train the muscles for bounding and responsiveness. Then we ran a tempo run for 15 minutes for 1.8 miles-a 8:24 pace that was fairly comfortable.
I have been dieting as well and have lost 4 lbs since May 29. Chris, has the Nancy Clark been helpful to you?
I am headed to IAD tomorrow so it will be a few days before I have anything "blogworthy".
Mike
I ran a 10.5 LSD in LAX Sunday up Palos Verdes hill. My legs talked to me on the steep stuff, but I ran strong once the steepies were behind me. I set the Garmin to auto-lap so I had one mile laps on the watch. My ninth mile was sub 9 minutes - probably too fast for an LSD. Punky and I ran yesterday for three miles as my legs were fried. This AM I ran with the "Striders". We warmed up then stretched and did pylometrics. Lots of bouncing and skipping to train the muscles for bounding and responsiveness. Then we ran a tempo run for 15 minutes for 1.8 miles-a 8:24 pace that was fairly comfortable.
I have been dieting as well and have lost 4 lbs since May 29. Chris, has the Nancy Clark been helpful to you?
I am headed to IAD tomorrow so it will be a few days before I have anything "blogworthy".
Mike
Tuesday, June 19, 2007
Chris: 129 Days out
Tuesday June 19, 2007
129 days to the MCM
5 hrs sleep overnight
Training:
Run - 2 miles easy: Road: Hills
18 Minutes
Cool and dry
felt OK
Nutrition:
Breakfast - cereal
Lunch - turkey wrap
Dinner - salad and roast beef/pork, apple pie ala-mode (Catered buffet, but I kept the servings "OK", a little bit big on the pie maybe :) )
129 days to the MCM
5 hrs sleep overnight
Training:
Run - 2 miles easy: Road: Hills
18 Minutes
Cool and dry
felt OK
Nutrition:
Breakfast - cereal
Lunch - turkey wrap
Dinner - salad and roast beef/pork, apple pie ala-mode (Catered buffet, but I kept the servings "OK", a little bit big on the pie maybe :) )
Chris: 130 Days out
Monday June 18, 2007
130 days until the MCM
6 hrs sleep
Training:
Rest Day
Nutrition:
Breakfast - apple fritter
Lunch - lasagna and salad
Dinner - steak casadilla
130 days until the MCM
6 hrs sleep
Training:
Rest Day
Nutrition:
Breakfast - apple fritter
Lunch - lasagna and salad
Dinner - steak casadilla
Monday, June 18, 2007
2 weeks to Loveland Tri
Thurs 6/14-rest day
Friday 6/15- rode bike to and from work
Saturday 6/16- 6.5 mile run. Allergy medicine and heat made it tough, did some walk breaks in the shade, run avg. 9.25 mile pace. Came home and had a recovery drink to recoup. On the verge of heat exhaustion! 1 hr. swim later in the day. Went strong the last 15 min., which was adult swim (no kids coming into my lane).
Sunday 6/17-Mom and I rode up Squaw Pass (Bergen Park to Echo Lake lodge) 18.5 miles of steady hill climbing and then Danika Patrick riding at 32 mph down hill the same 18.5 miles. 2 hrs 15 min. up, but head wind the whole way. 40 minutes back down after some hot cocoa/Earl Gray (respectively) and cinamon roll at the lodge. Lots of bikers on the road. (Happy Father's Day, Pops!)
Monday 6/18-Indoor pool still being worked on so went to Parker Rec. Center to swim at 6AM. 50 minute workout with lane lines, yeah! 3 other triathletes in the water, so I had to look strong! I need to do some light weight lifting for my arm strength.
Friday 6/15- rode bike to and from work
Saturday 6/16- 6.5 mile run. Allergy medicine and heat made it tough, did some walk breaks in the shade, run avg. 9.25 mile pace. Came home and had a recovery drink to recoup. On the verge of heat exhaustion! 1 hr. swim later in the day. Went strong the last 15 min., which was adult swim (no kids coming into my lane).
Sunday 6/17-Mom and I rode up Squaw Pass (Bergen Park to Echo Lake lodge) 18.5 miles of steady hill climbing and then Danika Patrick riding at 32 mph down hill the same 18.5 miles. 2 hrs 15 min. up, but head wind the whole way. 40 minutes back down after some hot cocoa/Earl Gray (respectively) and cinamon roll at the lodge. Lots of bikers on the road. (Happy Father's Day, Pops!)
Monday 6/18-Indoor pool still being worked on so went to Parker Rec. Center to swim at 6AM. 50 minute workout with lane lines, yeah! 3 other triathletes in the water, so I had to look strong! I need to do some light weight lifting for my arm strength.
Sunday, June 17, 2007
Chris: 131 Days out
Sunday June 17, 2007
131 Days Until the MCM
7 hrs sleep overnight
Training:
X-Train: Bike
3 hrs Mtn Bike on bike path
Killer and HOT, lots of hard, hard hills
Nutrition:
Brunch - breakfast tacos
Dinner - steak-burger and corn on the cob
131 Days Until the MCM
7 hrs sleep overnight
Training:
X-Train: Bike
3 hrs Mtn Bike on bike path
Killer and HOT, lots of hard, hard hills
Nutrition:
Brunch - breakfast tacos
Dinner - steak-burger and corn on the cob
Chris:132 Days Out
I missed my entry for yesterday
Saturday June 16, 2007
8 hrs sleep (slept in)
Training:
Recovery Day
Full Rest
Nutrition:
Brunch - Breakfast Tacos
Dinner - Steak-burger and corn on the cob
Saturday June 16, 2007
8 hrs sleep (slept in)
Training:
Recovery Day
Full Rest
Nutrition:
Brunch - Breakfast Tacos
Dinner - Steak-burger and corn on the cob
Friday, June 15, 2007
SFO Run
I ran this afternoon in SFO along the Embarcadero around AT&T park (SF Giants). I was trying to take it easy, but ran just under a 9 minute pace for 4 miles. I'm taking tomorrow off and will LSD in LAX Sunday. Chris, how long of a long run are you planning this weekend?
Chris: 133 Days Out
Friday June 15, 2007
133 days to the MCM
7 hrs sleep overnight
Training:
Run - 50 min Hard Tempo
--10 min w/u, 30 min hard tempo (sub 9 min pace), 10 min c/d
--Trail, rolling terrain
--5.5 miles
--5:15 am
--Cool to cold (upper 40's)
--Felt good. the last 5 min of the tempo was up hill and was a real bear.
Nutrition:
Breakfast - Cereal
Snack - danish
Lunch - Pizza
Dinner - fried shrimp and 3 beers
Really great week all around. Work and Workouts!!!
Thursday, June 14, 2007
Chris: 134 Days Out
Thursday June 14, 2007
134 days to the MCM
6.5 hrs sleep overnight
Training:
Run - 2 miles quick (16:04): Road: Hills
5:30 am
Cool and Dry Mid 50's
Felt REALLY good
Nutrition:
Breakfast - egg beaters scrambled in tortillas (3)
snack - scone
Lunch - Cheeseburger and shake (no fries)
Dinner - Beef and veggie Kabobs & salad
134 days to the MCM
6.5 hrs sleep overnight
Training:
Run - 2 miles quick (16:04): Road: Hills
5:30 am
Cool and Dry Mid 50's
Felt REALLY good
Nutrition:
Breakfast - egg beaters scrambled in tortillas (3)
snack - scone
Lunch - Cheeseburger and shake (no fries)
Dinner - Beef and veggie Kabobs & salad
Wednesday, June 13, 2007
Great Swim
Monday 6/11 -rested
Tuesday 6/12-calibrated HR monitor running distance on treadmill. Run/walk 6.5 miles. The running was probably 3/4 of the time at 7.2 mph. Was trying to make my HR monitor more accurate as you remember it wasn't at the BB.
Wednesday 6/13-the indoor pool is being worked on. Teenager at the front desk wouldn't let me swim in the outdoor pool at 6AM with the swim team. So went at 7PM tonight and swam with the swim team (well in a lane next to them). I swam for about 50 minutes, I think about 3,000 yds. mostly distance free with one fast 200 in the middle and at the end. Feeling very strong in the water. Even my flip turns are good. Shoulders are a bit sore from all the laps. It was fun to swim with the team and chat with the coaches a bit. At least I am faster than all the kids, of course I am taller than them too :)
Tuesday 6/12-calibrated HR monitor running distance on treadmill. Run/walk 6.5 miles. The running was probably 3/4 of the time at 7.2 mph. Was trying to make my HR monitor more accurate as you remember it wasn't at the BB.
Wednesday 6/13-the indoor pool is being worked on. Teenager at the front desk wouldn't let me swim in the outdoor pool at 6AM with the swim team. So went at 7PM tonight and swam with the swim team (well in a lane next to them). I swam for about 50 minutes, I think about 3,000 yds. mostly distance free with one fast 200 in the middle and at the end. Feeling very strong in the water. Even my flip turns are good. Shoulders are a bit sore from all the laps. It was fun to swim with the team and chat with the coaches a bit. At least I am faster than all the kids, of course I am taller than them too :)
Chris: 135 Days Out
135 days until the marathon:
Wednesday June 13, 2007
6 hrs sleep overnight
Training:
Run - 35 min
6 x (4:15min run, 0:45sec walk): descend 1 - 6: Road : hills
5:30 am
Cool and Dry Mid 50's
Felt Great (but the last hill did hurt)
Nutrition:
Breakfast - Protein Shake
Snack - Bagel with butter
Lunch - Lasagna and salad
Dinner - None
(never really was very hungry today and had to work from 7:00am to 9:30pm)
Wednesday June 13, 2007
6 hrs sleep overnight
Training:
Run - 35 min
6 x (4:15min run, 0:45sec walk): descend 1 - 6: Road : hills
5:30 am
Cool and Dry Mid 50's
Felt Great (but the last hill did hurt)
Nutrition:
Breakfast - Protein Shake
Snack - Bagel with butter
Lunch - Lasagna and salad
Dinner - None
(never really was very hungry today and had to work from 7:00am to 9:30pm)
Tuesday, June 12, 2007
Chris
Sorry for a few missed posts, I had a bit of a weekend. It rained all day on Saturday and so I put off my long run until Sunday and ran into an issue. I mowed the lawn and about killed myself with the heat and missed the run. Anyway I got caught at work on Monday and again no run. I have to admit that forcing myself to admit this here is a bit un-nerving, and yet cathartic.
On better news, here is my Tuesday (I am going to experiment with some formats to a "Daily Post" over the next week to try to get at a repeatable daily update about Training, the conditions and nutrition so here goes try #1)
Tuesday June 12, 2007
6hrs sleep overnight
Training:
Run - 2 miles easy
5:30 am
Conditions - cool and humid (about 65F)
Nutrition:
Breakfast - 1 bowl cereal
Snack - 1/2 bagel with butter
Lunch - 1/2 roast beef sand. on rye and 1/2 a turkey on a hogie
Dinner - Grilled chicken salad
On better news, here is my Tuesday (I am going to experiment with some formats to a "Daily Post" over the next week to try to get at a repeatable daily update about Training, the conditions and nutrition so here goes try #1)
Tuesday June 12, 2007
6hrs sleep overnight
Training:
Run - 2 miles easy
5:30 am
Conditions - cool and humid (about 65F)
Nutrition:
Breakfast - 1 bowl cereal
Snack - 1/2 bagel with butter
Lunch - 1/2 roast beef sand. on rye and 1/2 a turkey on a hogie
Dinner - Grilled chicken salad
Monday, June 11, 2007
Hez is here
Well I am finally here in the tech world. Had a productive weekend in terms of workouts although my allergies are killing me! I have barely slept in 3 nights from the combination of all the medicine I am on and the congestion, itchy eyes and sneezing.
Anyway, the day of my last email update, Wed. I had a great swim that evening. Shared the Stroh pool with the Dolphins swim team and braved the cold and wind for about an hour. I always swim so much better in the evening! Maybe someday I should count my laps so I knew how far I was swimming.
Thursday I had a tour at the new Stapleton after work, no workout, just wine! no not whine!
Friday I rode my bike to work. Light rail from Lincoln to Arapahoe in the AM and south head wind on the way home in the PM. Mowed back lawn when I got home since the grass was going to seed it was so long! (Chris, it only takes me 20 minutes to mow the back, which is totally flat, sorry.)
Saturday I ran 8 miles in the AM. I went to the south end of the Cherry Creek trail where I saw the rattler the week before BB. The bikers had to keep telling me "on your left" cause I was running in the middle of the trail with my eye out for snakes! I was pretty slow, so I decided I might as well run long. Tried to finish hard the last mile, but even that was only a 9 minute pace. (I guess it would have helped if I had doned my new Asics sometime between the BB and Saturday). Did light yard work before and after the run. Then went for a swim at 1PM. My legs were cooked, so it was mostly pulling for 40 minutes. It a good thing I had an audience with parents, kids and lifeguards at the outdoor pool, or I would have probably barely swum at all.
Sunday I did a 2.5 hour bike ride out through the Pinery to Deerfield (38 miles). My legs were still tired from the other workouts, so I kept my cadence really high (meaning pedaling faster without as much power per pedal stroke).
Anyway, the day of my last email update, Wed. I had a great swim that evening. Shared the Stroh pool with the Dolphins swim team and braved the cold and wind for about an hour. I always swim so much better in the evening! Maybe someday I should count my laps so I knew how far I was swimming.
Thursday I had a tour at the new Stapleton after work, no workout, just wine! no not whine!
Friday I rode my bike to work. Light rail from Lincoln to Arapahoe in the AM and south head wind on the way home in the PM. Mowed back lawn when I got home since the grass was going to seed it was so long! (Chris, it only takes me 20 minutes to mow the back, which is totally flat, sorry.)
Saturday I ran 8 miles in the AM. I went to the south end of the Cherry Creek trail where I saw the rattler the week before BB. The bikers had to keep telling me "on your left" cause I was running in the middle of the trail with my eye out for snakes! I was pretty slow, so I decided I might as well run long. Tried to finish hard the last mile, but even that was only a 9 minute pace. (I guess it would have helped if I had doned my new Asics sometime between the BB and Saturday). Did light yard work before and after the run. Then went for a swim at 1PM. My legs were cooked, so it was mostly pulling for 40 minutes. It a good thing I had an audience with parents, kids and lifeguards at the outdoor pool, or I would have probably barely swum at all.
Sunday I did a 2.5 hour bike ride out through the Pinery to Deerfield (38 miles). My legs were still tired from the other workouts, so I kept my cadence really high (meaning pedaling faster without as much power per pedal stroke).
Sunday, June 10, 2007
Mike's LAX LSD
Hi All,
I flew this AM from EWR to LAX and am laying over in Redondo Beach so I laced 'em up for "an easy ten"up Palos Verdes hill. It was a little warm out, but there was a cooling breeze. I kept running faster than the recommended pace for the long run (9:40 to 10:40). The "old Fart" just couldn't slow down! I LOVE THIS!!!! My time for the ten miler was 1:35:47 - a 9:34 pace. I came back to the hotel, took a shower, and stood in the hotel pool to let my muscles cool down.
Please blog (and brag) about your workouts.
Mike
I flew this AM from EWR to LAX and am laying over in Redondo Beach so I laced 'em up for "an easy ten"up Palos Verdes hill. It was a little warm out, but there was a cooling breeze. I kept running faster than the recommended pace for the long run (9:40 to 10:40). The "old Fart" just couldn't slow down! I LOVE THIS!!!! My time for the ten miler was 1:35:47 - a 9:34 pace. I came back to the hotel, took a shower, and stood in the hotel pool to let my muscles cool down.
Please blog (and brag) about your workouts.
Mike
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