Sunday September 30, 2007
28 days to the MCM
Training:
20 KM Tempo Run, Airline Trail, Perfect weather
1st 10K - 53:54:00 - 8:41 pace - 146 AHR (Downhill)
2nd 10K - 55:27:00 - 8:56 pace - 160 AHR (Uphill)
My sprained ankle felt OK after the 1st 3 miles but my left heel is killing me as I write this tonight.
Sunday, September 30, 2007
Saturday, September 29, 2007
Chris 29 Days out (I'm BACK)
Saturday September 29, 2007
29 days to the MCM
Training:
I think that the rest was just right for my foot and ankle. it hurt some to start running after a long walking warm up, but it felt better and better all through the run.
3 miles easy, 3.25 miles @ 10:07 pace, 33:37, 140 avgHR (Road, Rolling hills, cool and sunny)
Total Gym Upper Body and core (i did total gym all 6 down days to try and stay with something while I treated for the injury)
I think that I will run on the airline Trail tomorrow for the softer surface and maybe try an easy 10, but i will see how my foot is this evening before I decide.
29 days to the MCM
Training:
I think that the rest was just right for my foot and ankle. it hurt some to start running after a long walking warm up, but it felt better and better all through the run.
3 miles easy, 3.25 miles @ 10:07 pace, 33:37, 140 avgHR (Road, Rolling hills, cool and sunny)
Total Gym Upper Body and core (i did total gym all 6 down days to try and stay with something while I treated for the injury)
I think that I will run on the airline Trail tomorrow for the softer surface and maybe try an easy 10, but i will see how my foot is this evening before I decide.
Thursday, September 27, 2007
Mike - "Back" In Action (Pun Intended!)
Thursday Sept 27 - Easy Treadmill run for 1 hour and 6 miles. I am back in business after 10 days of lower back difficulties. When you can't bend over to "lace 'em up" running is not very possible. I did strap on a back brace last Sunday and ran 14 miles in CT, though just to show my toughness, determination, and stupidity! Dr. Cahn says to take it easy on the running. I interpret that to mean wait until Sunday to run 20 miles!
Sunday, September 23, 2007
Chris 36/35 Days out
Saturday September 22, 2007
36 days to the MCM
Training:
45 minute run that ended badly. I was doing some nice varied speed/hill work on the trails and sprained my ankle. I am in recovery mode to try and repair the damage.
Sunday September 23, 2007
35 days to the MCM
Training:
(1)2:45:00 Mountain bike ride with Mom. Missed the long run that I had planned with Ray and Dad on the Airline Trail, but they had a nice run. My ankle felt OK, but there is no way I could, or should, have run. hopefully I will be able to run by Wednesday.
(2)5 minutes on the Total Gym. (I will need to do a lot of Total Gym and Biking in the next couple of days to make up for the time off running)
Garmin note: You have to upload between workouts or the Garmin thinks that what you did was just a single workout with a 24 hr rest break.
36 days to the MCM
Training:
45 minute run that ended badly. I was doing some nice varied speed/hill work on the trails and sprained my ankle. I am in recovery mode to try and repair the damage.
Sunday September 23, 2007
35 days to the MCM
Training:
(1)2:45:00 Mountain bike ride with Mom. Missed the long run that I had planned with Ray and Dad on the Airline Trail, but they had a nice run. My ankle felt OK, but there is no way I could, or should, have run. hopefully I will be able to run by Wednesday.
(2)5 minutes on the Total Gym. (I will need to do a lot of Total Gym and Biking in the next couple of days to make up for the time off running)
Garmin note: You have to upload between workouts or the Garmin thinks that what you did was just a single workout with a 24 hr rest break.
My Legs are Beat Like a Bad Dog
Saturday-Sept. 22- 8.15 mile run (1 hr. 15 min.) south on Cherry Creek trail. Started out a bit slow, but ended up negatively splitting. I was averaging 9:30 miles on the way out and 9:00 on the way back. Last two miles were around 8:30-8:45. 158 HR Avg. /172 Max HR at the end, when I sprinted to a 7:20 pace.
Sunday-Sept. 23-26 mile bike ride through the Pinery (2 hrs 15 min.). I waterproofed the front bench and back steps this morning, so I got a late start. I left at noon under threatening conditions, so I didn't want to ride out to far. So I ended up doing laps in the Pinery. Mom, I went by the Cape Cod house that I showed you. The owner was out watering so I talked to her. She said she watched it for 13 months before it went on sale. She wrote a contract to buy it 4 hours after the sign went up! She told me the builder liked it so much that he had constructed one just like it in the Timbers (South end of the Pinery) for himself. So I had to go ride through the Timbers until I found it. Iwasn't nearly as cute as the gray one. Now my legs are shot from riding hills the whole time. I can't even do any yardwork. I guess I'll have to finish Rob's eval. Yuck. My last night with my little banshee house guests. :(
Sunday-Sept. 23-26 mile bike ride through the Pinery (2 hrs 15 min.). I waterproofed the front bench and back steps this morning, so I got a late start. I left at noon under threatening conditions, so I didn't want to ride out to far. So I ended up doing laps in the Pinery. Mom, I went by the Cape Cod house that I showed you. The owner was out watering so I talked to her. She said she watched it for 13 months before it went on sale. She wrote a contract to buy it 4 hours after the sign went up! She told me the builder liked it so much that he had constructed one just like it in the Timbers (South end of the Pinery) for himself. So I had to go ride through the Timbers until I found it. Iwasn't nearly as cute as the gray one. Now my legs are shot from riding hills the whole time. I can't even do any yardwork. I guess I'll have to finish Rob's eval. Yuck. My last night with my little banshee house guests. :(
Saturday, September 22, 2007
Chris 37 Days out
Friday September 21, 2007
37 days to the MCM
Training:
1 hr monster hill workout with MOM. Took Mom on my normal hill training run and we had a great time. 5.39 miles [] 11:24 pace [] 129 avgHR [] 1381' ascent
Nutrition:
Breakfast - cereal
Lunch - Chicken salad wrap
Dinner - grilled steak, corn & veggies
IT IS GREAT TO HAVE THE MOM AND THE DAD HERE IN CT.
We are all working on the Dad to try to get his back fixed. it was getting better yesterday, but he is looking a little "stiff" again this morning.
37 days to the MCM
Training:
1 hr monster hill workout with MOM. Took Mom on my normal hill training run and we had a great time. 5.39 miles [] 11:24 pace [] 129 avgHR [] 1381' ascent
Nutrition:
Breakfast - cereal
Lunch - Chicken salad wrap
Dinner - grilled steak, corn & veggies
IT IS GREAT TO HAVE THE MOM AND THE DAD HERE IN CT.
We are all working on the Dad to try to get his back fixed. it was getting better yesterday, but he is looking a little "stiff" again this morning.
Friday, September 21, 2007
Recovering- getting well
Well the bug I was trying to fight off last week before the race caught up with me. I had a Council meeting Monday night and my legs were cramping up while I sat there for 3 hours. I did a 5 mile walk on Tuesday after work. I felt very good to move. I used my shaking machine, did stretches, abs and arm weights all week. I was home sick Thurs and Fri. At least I was able to work on Rob's evaluation, when I wasn't resting. I felt better this evening and did a 7 mile bike ride on the recumbant in the basement in 26 minutes. My skin benefitted from the sweating and I think I sweated out the bug, because I felt so much better after.
I really have to go to the grocery store. I had zucchini quesadillas for dinner. Actually they were really good! I grated a zucch and sauted with finely chopped onion. Then I added a can of green chiles, some spices, salt and pepper. Then I spread the zucch mixture on a flour tortilla in a flat metal pie plate, sprinkled with cheese and broiled on low for a few minutes. The tortilla gets all crispy around the edges that way, yum! I make black bean quesadillas that way too, with beans, chunky salsa and cheese. I also make a desert tortilla with a sliced peach and cinamon and crumb topping. Always in the pie plate under the broiler on low.
I really have to go to the grocery store. I had zucchini quesadillas for dinner. Actually they were really good! I grated a zucch and sauted with finely chopped onion. Then I added a can of green chiles, some spices, salt and pepper. Then I spread the zucch mixture on a flour tortilla in a flat metal pie plate, sprinkled with cheese and broiled on low for a few minutes. The tortilla gets all crispy around the edges that way, yum! I make black bean quesadillas that way too, with beans, chunky salsa and cheese. I also make a desert tortilla with a sliced peach and cinamon and crumb topping. Always in the pie plate under the broiler on low.
Wednesday, September 19, 2007
Chris 39 Days Out
Wednesday September 19, 2007
39 days to the MCM
Training:
55 min trail run, nice and easy, nice and fun, 3.7 miles, 135 avg HR
Nutrition:
Breakfast - Starbucks sandwich and a donut
Lunch - 3 piece pizza
Dinner - scrambled eggs
39 days to the MCM
Training:
55 min trail run, nice and easy, nice and fun, 3.7 miles, 135 avg HR
Nutrition:
Breakfast - Starbucks sandwich and a donut
Lunch - 3 piece pizza
Dinner - scrambled eggs
Tuesday, September 18, 2007
Harvest Moon Half Iron Triathlon
Sunday, Sept. 16-Harvest Moon Half Iron Triathlon-1.2 mile swim , 56 mile bike, 13.1 mile run, Aurora Reservoir. I did it! I took me 7 hours, but I did it! Mom and Dad got up at O'dark Thirty to come and support me (even though, the Buff game went late into the night before). Thanks guys; it was awesome to have you there! The water temp was pretty cold. The swim was an out and back and my arms were pretty cold near the end. I did veyr good on the swim, (32 minutes out of the water and 2 minutes up the beach to the transition area for my official split time of 33:56) I was ranked 101 in the swim out of 322 people total, men and women, elites and amateurs. Both my transitions were quite slow; guess I need to rethink the changing clothes thing. I guess it is time for a new tri suit, with 2 pieces and a zipper in the front of the top. The bike was not very fast at all, 3 hrs. 31 min., but part of my first time strategy was to be rested for the run, since I hadn't done enough running distance training. I was well hydrated though, Pops, had to take a nature break on both the bike and the run. The last 15 miles of the bike was very hard with a head wind and up-hill. The run was long, but doable. The rolling hills were challenging, but did break up the monotony a bit. My run time was 2 hrs 47 minutes, although looking back, it didn't seem like that long. I walked up all the steep hills and through the aid stations. It was hot for the first 3/4 and I dumped water on my head at every aid. There was also wind, which was a curse and a prayer. I feel better about the run, knowing that Dad said it was one of the hardest he had done. I guess next year, I better go do some runs at Aurora Res. to get used to those rollers. Well it feels good to have that under my belt! A great sense of accomplishment! And, I am even thinking about the next one. It's cool to think I can shave a half hour off my time, next time. Thanks for all the moral support, fam! I couldn't have done it without you all behind me. It was definitely mentally taxing to stay focused for that long. I did do my fuel right though. I have decided that I now deserve the somewhat obnoxious, "TRIATHLETE" with the green Colorado mountains bumper sticker in my car window!
Saturday, September 15, 2007
Mike - 43 Days To Go
Saturday Sept. 15 - Tempo Run East 3 x 9 minute @ HM pace
1 Hr 6.61 miles Ave Pace 9:04 HR ave 140 max 163
1) 8:28 2) 8:36 3) 8:36
Thur Sept 13 - Hike East Maroon Pass
Wed Sept 12 - CB Lower/Upper Loop 1:21 8.0 miles
Tue Sept 11 - Mt CB Gothic Out&Back 1:01 6.1 miles
Mon Sept 10 - TM :51 4.04 miles
I'm planning on running 12 miles tomorrow during Hezzie's Ironman
1 Hr 6.61 miles Ave Pace 9:04 HR ave 140 max 163
1) 8:28 2) 8:36 3) 8:36
Thur Sept 13 - Hike East Maroon Pass
Wed Sept 12 - CB Lower/Upper Loop 1:21 8.0 miles
Tue Sept 11 - Mt CB Gothic Out&Back 1:01 6.1 miles
Mon Sept 10 - TM :51 4.04 miles
I'm planning on running 12 miles tomorrow during Hezzie's Ironman
Friday, September 14, 2007
Prepping for Half-iron
Friday, Sept. 14-30 min. AM swim at Stroh rec. center. Felt better than Wed., phfeww. Stretching.
Tomorrow: bike chain cleaning and tire changing, gear prep, clothes/gear trials on tiny run and tiny bike ride, race packet pick-up, watching Parker Criterium downtown in a lawnchair, rest and stretching, eating good, lots of sleep. NO YARD WORK allowed!!!
Tomorrow: bike chain cleaning and tire changing, gear prep, clothes/gear trials on tiny run and tiny bike ride, race packet pick-up, watching Parker Criterium downtown in a lawnchair, rest and stretching, eating good, lots of sleep. NO YARD WORK allowed!!!
Thursday, September 13, 2007
Tapering for Half-Iron
Monday, Sept. 10-stretching and abs
Tuesday, Sept. 11-walk 1 mile/run 2.5 miles/walk .25 miles on treadmill in the evening
Wednesday, Sept. 12-Swim 35 minutes in the morning at Stroh indoor pool. Lots of stretching, staying loose. Different muscles used for the weights on Saturday, so these were a bit sore.
Thursday, Sept. 13-stretching and abs in the AM
Thinking and planning for race. Eating well. Getting lots of sleep.
Tuesday, Sept. 11-walk 1 mile/run 2.5 miles/walk .25 miles on treadmill in the evening
Wednesday, Sept. 12-Swim 35 minutes in the morning at Stroh indoor pool. Lots of stretching, staying loose. Different muscles used for the weights on Saturday, so these were a bit sore.
Thursday, Sept. 13-stretching and abs in the AM
Thinking and planning for race. Eating well. Getting lots of sleep.
Chris 46 Days Out
Wednesday September 12, 2007
46 days to the MCM
Training:
5 mile trail run, 57:22, 11:28 average pace, I did a warm up for a 1/2 mile then 4 miles of easy trail tempo then a 1/2 mile cool down.
Nutrition:
Breakfast - Cereal
Lunch - salad
Dinner - 2 sandwiches
46 days to the MCM
Training:
5 mile trail run, 57:22, 11:28 average pace, I did a warm up for a 1/2 mile then 4 miles of easy trail tempo then a 1/2 mile cool down.
Nutrition:
Breakfast - Cereal
Lunch - salad
Dinner - 2 sandwiches
Tuesday, September 11, 2007
Chris 47 Days out
Tuesday September 11, 2007
47 days to the MCM
Training:
Nutrition:
Monday
Breakfast - cereal
Lunch - salad
Dinner - 2 sandwiches
Tuesday
Breakfast - Starbucks sandwich and sweet roll
Lunch - wings and fries
Dinner - sandwich
47 days to the MCM
Training:
5.77 miles "Recovery"[] 1:02:50
road, hills, 3 miles easy, 3 miles medium tempo, 6:30pm, cool and damp
total [] 5.77 mi [] 10:53 pace [] 138 avgHR [] 1318' up
lap1 [] 3.01 mi [] 11:39 pace [] 133 avgHR [] 838' up
lap 2 [] 2.76 mi [] 10:03 pace [] 144 avgHR [] 418' upT
Nutrition:
Monday
Breakfast - cereal
Lunch - salad
Dinner - 2 sandwiches
Tuesday
Breakfast - Starbucks sandwich and sweet roll
Lunch - wings and fries
Dinner - sandwich
Monday, September 10, 2007
Flatting out on Sunday Morning
Sat. Sept. 1-lifted weights, upper body and core, 30 minutes. Got to the pool too late to swim (they close the pool a half hour before the whole rec. center). But lifting actually felt really good. I always forget that swimming alone doesn't truly strength train. Also did 3-4 hours of light yard work.
Sun. Sept. 2-Well, I intended to do a short 1 hr. 16 mile bike ride before picking up Charn, Jen and Mom and going to the Estes Park Scottish-Irish Highlands Festival. It turned into a 2 hour "event." Had a great quick ride out through the Pinery, down Democrat Road and turned around at the Church at Flintwood Road, but as I rounded the turn from Deomcrat Rd. back into the Pinery, I heard a strange noise. It was a flat in my rear tire, and not just any flat, but a nail was protruding sideways through the tire. So, I flipped my bike upside down, took off the rear wheel and tool pack and cockily thought, "Gee, maybe I should time myself, and see how fast I can change a flat." About then a fellow cyclist rode by and offered to help. I said "No, I am fine thanks, I have everything I need!" Well, I put the spare tube in, or at least tried to, but it was too small. Upon removal of said spare tube and comparing the marked dimensions on the punctured tube, I discovered it was the wrong size! So, I proceeded to lick the punctured tube to find the hole, by getting my saliva to bubble. Found the hole, patched it and put it back in the tire/wheel and filled it with air. At which time, it promptly then deflated. So I took it all apart and examined the patch hole. Seemed to be holding. This is when I remembered that the nail had gone in sideways and realized their was a second puncture hole, opposite the first hole. So, I patched that and reassembled the whole lot and then refilled with air, again. Thihs time at least it held about 80 lbs. of pressure. So, I put the bike back togther and proceeded slowly toward home. Being careful to go slow on the downhill and stopping to top of the air half way home. So much for "timing myself!" Oh, and to add to my misery, the whole time I was changing the tubes, a flock of crows was incessantly "cawwing," I guess to tell me they wanted me out of their territory. Trust me crows, I wanted out too! Lessons learned, four...1) Bring a cell phone, 2) check the size of your spare tube, 3) have redundant air sources, and 4) bring a pellet gun to "take care of" errant crows.
(Just kidding about the last part.)
Sun. Sept. 2-Well, I intended to do a short 1 hr. 16 mile bike ride before picking up Charn, Jen and Mom and going to the Estes Park Scottish-Irish Highlands Festival. It turned into a 2 hour "event." Had a great quick ride out through the Pinery, down Democrat Road and turned around at the Church at Flintwood Road, but as I rounded the turn from Deomcrat Rd. back into the Pinery, I heard a strange noise. It was a flat in my rear tire, and not just any flat, but a nail was protruding sideways through the tire. So, I flipped my bike upside down, took off the rear wheel and tool pack and cockily thought, "Gee, maybe I should time myself, and see how fast I can change a flat." About then a fellow cyclist rode by and offered to help. I said "No, I am fine thanks, I have everything I need!" Well, I put the spare tube in, or at least tried to, but it was too small. Upon removal of said spare tube and comparing the marked dimensions on the punctured tube, I discovered it was the wrong size! So, I proceeded to lick the punctured tube to find the hole, by getting my saliva to bubble. Found the hole, patched it and put it back in the tire/wheel and filled it with air. At which time, it promptly then deflated. So I took it all apart and examined the patch hole. Seemed to be holding. This is when I remembered that the nail had gone in sideways and realized their was a second puncture hole, opposite the first hole. So, I patched that and reassembled the whole lot and then refilled with air, again. Thihs time at least it held about 80 lbs. of pressure. So, I put the bike back togther and proceeded slowly toward home. Being careful to go slow on the downhill and stopping to top of the air half way home. So much for "timing myself!" Oh, and to add to my misery, the whole time I was changing the tubes, a flock of crows was incessantly "cawwing," I guess to tell me they wanted me out of their territory. Trust me crows, I wanted out too! Lessons learned, four...1) Bring a cell phone, 2) check the size of your spare tube, 3) have redundant air sources, and 4) bring a pellet gun to "take care of" errant crows.
(Just kidding about the last part.)
Sunday, September 9, 2007
Mike - I Own 20 Miles (49 Days to MCM)
Sunday Sept. 9 - LSD along south side of Standley Lake. Punky rode out and refueled me mid run.
Thanks Punky!!
20.06 miles 3:18
Ave Pace 9:52 HR ave 131 max 143
I felt really good, but tightened up slogging up Cotton Creek. (I did finish with a 9:42 final mile, though)
My weekly totals were down due to my cold coming in at 5:37 and 33.59 miles
Thanks Punky!!
20.06 miles 3:18
Ave Pace 9:52 HR ave 131 max 143
I felt really good, but tightened up slogging up Cotton Creek. (I did finish with a 9:42 final mile, though)
My weekly totals were down due to my cold coming in at 5:37 and 33.59 miles
Chris 49 Days Out
Sunday September 9, 2007
49 Days to the MCM
Training:
Nikki's Run for Children's cancer research 5K
5K [] 21:07 [] 6:55 pace [] 160 Avg HR [] 439' ascent
Actually felt real good. Went out smooth, accelerated in the 2nd mile and tried to hang on with good tempo in the 3rd. The last 1/2 mile was a little tough :)
Nutrition:
Pre-Race - Balance Bar
Brunch - 2 little turkey and roast beef melts on some very cardboard-like whole wheat pitas
Dinner - 1 turkey and t roast beef casadilla
Snack - popcorn
49 Days to the MCM
Training:
Nikki's Run for Children's cancer research 5K
5K [] 21:07 [] 6:55 pace [] 160 Avg HR [] 439' ascent
Actually felt real good. Went out smooth, accelerated in the 2nd mile and tried to hang on with good tempo in the 3rd. The last 1/2 mile was a little tough :)
Nutrition:
Pre-Race - Balance Bar
Brunch - 2 little turkey and roast beef melts on some very cardboard-like whole wheat pitas
Dinner - 1 turkey and t roast beef casadilla
Snack - popcorn
Saturday, September 8, 2007
Rebound Run
Tues. Sept. 4-rest day
Wed. Sept. 5- 50 minutes swim- indoor pool :( not too fast, stroke felt weird
Thurs. Sept. 6-10 mile run 1 hr. 38 min. avg. HR 149, avg. pace 9:48 min/mile. left at 6:30PM, ran south on the Cherry Creek trail to the run around and then past the house to add on extra distance and then back to make exactly 10. It was nice and cool, got dark, used little keylight at the end. Legs felt super!!! Hooray, I can run afterall. It was a little in doubt after the sucky run in Salida. I think I can do the half-iron next Sunday!
Fri. Sept. 7- rest day
Wed. Sept. 5- 50 minutes swim- indoor pool :( not too fast, stroke felt weird
Thurs. Sept. 6-10 mile run 1 hr. 38 min. avg. HR 149, avg. pace 9:48 min/mile. left at 6:30PM, ran south on the Cherry Creek trail to the run around and then past the house to add on extra distance and then back to make exactly 10. It was nice and cool, got dark, used little keylight at the end. Legs felt super!!! Hooray, I can run afterall. It was a little in doubt after the sucky run in Salida. I think I can do the half-iron next Sunday!
Fri. Sept. 7- rest day
Chris 50 Days Out
Saturday September 8, 2007
50 days to the MCM
Training:
18 Mile LSD
Airline Rail Trail with Ray
Total [] 18.03 mi [] 3:03:17 [] 10:10 pace [] 145 aHR [] 3442' asc
Lap 1 [] 9.00 mi [] 1:30:17 [] 10:05 pace [] 140 aHR [] 1850' asc
Lap 2 [] 9.03 mi [] 1:33:00 [] 10:18 pace [] 150 aHR [] 1596' asc
5 miles down, five miles up then 5 miles down and end with 5 miles up
Uploaded to MotionBased at this link:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3890013
47.73 miles this week.
Nutrition:
Pre Run - energy bars
Brunch - McDonald's Chicken wraps (wanted egg McMuffin, but they were no longer serving lunch)
Dinner - 1 Turkey and 1 Roast Beef Sandwich
Snack - Popcorn
50 days to the MCM
Training:
18 Mile LSD
Airline Rail Trail with Ray
Total [] 18.03 mi [] 3:03:17 [] 10:10 pace [] 145 aHR [] 3442' asc
Lap 1 [] 9.00 mi [] 1:30:17 [] 10:05 pace [] 140 aHR [] 1850' asc
Lap 2 [] 9.03 mi [] 1:33:00 [] 10:18 pace [] 150 aHR [] 1596' asc
5 miles down, five miles up then 5 miles down and end with 5 miles up
Uploaded to MotionBased at this link:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3890013
47.73 miles this week.
Nutrition:
Pre Run - energy bars
Brunch - McDonald's Chicken wraps (wanted egg McMuffin, but they were no longer serving lunch)
Dinner - 1 Turkey and 1 Roast Beef Sandwich
Snack - Popcorn
Friday, September 7, 2007
Chris 51 Days out
Thursday September 6, 2007
&
Friday September 7, 2007
52 days to the MCM
Training:
5 miles cruise tempo
50:44 [] 10:08 pace [] 140 avg HR
I also did 2 "10 second uphill sprints" at the end
Friday is a rest day for 18 miles LSD on Saturday Morning this week. Sunday I am going to run a fun run for charity.
Nutrition:
(Thursday)
Breakfast - cereal
Lunch - Ruben
Dinner - chicken cordon blue with wind rice
(Friday)
Breakfast - Starbucks b-fast sandwich
Lunch - Chinese (chicken with green beans
Dinner - chicken and mac & cheese (carbo loading for the 18 miler)
&
Friday September 7, 2007
52 days to the MCM
Training:
5 miles cruise tempo
50:44 [] 10:08 pace [] 140 avg HR
I also did 2 "10 second uphill sprints" at the end
Friday is a rest day for 18 miles LSD on Saturday Morning this week. Sunday I am going to run a fun run for charity.
Nutrition:
(Thursday)
Breakfast - cereal
Lunch - Ruben
Dinner - chicken cordon blue with wind rice
(Friday)
Breakfast - Starbucks b-fast sandwich
Lunch - Chinese (chicken with green beans
Dinner - chicken and mac & cheese (carbo loading for the 18 miler)
Wednesday, September 5, 2007
Chris 53 Days Out
Wednesday September 5, 2007
53 days to the MCM
Dad,
A question; are you supposed to delete the "history" off of the watch?????
Training:
4 miles easy
46:19 [] 11:01 pace [] 128 avgHR [] 882' ascent
I did the 10 sec uphill sprints outlined in this months Runners World (2 of them) at the end of the run and they were really cool. I was wearing my Yellow shirt and I felt so fast that it felt like I was Usane Bolt or Asafa Powell.
Nutrition:
Breakfast - Cereal w/ fruit
Lunch - TBD
Dinner - TBD
53 days to the MCM
Dad,
A question; are you supposed to delete the "history" off of the watch?????
Training:
4 miles easy
46:19 [] 11:01 pace [] 128 avgHR [] 882' ascent
I did the 10 sec uphill sprints outlined in this months Runners World (2 of them) at the end of the run and they were really cool. I was wearing my Yellow shirt and I felt so fast that it felt like I was Usane Bolt or Asafa Powell.
Nutrition:
Breakfast - Cereal w/ fruit
Lunch - TBD
Dinner - TBD
Tuesday, September 4, 2007
Mike 54 Days To MCM
Tuesday Sept 4 - Treadmill in SFO 1 Hr 6.0 miles
6 x 800 @ 7.3 mph (8:13P)
Wed will be a rest day
6 x 800 @ 7.3 mph (8:13P)
Wed will be a rest day
Chris 54 Days Out
Tuesday September 4, 2007
54 days to the MCM
Training:
Monday - rest day
Today: 3 and 1/2 mile easy - great run. I did just a nice easy run but felt great running up and down a new monster hill I found (twice)
3.47 miles in 36:41 (10:34 pace) 142 avg HR, 741" of ascent
(I think that my watch is recording altitude change better now, maybe it needed to get broken in). This was not really much of a run, just a recovery easy day, but I uploaded the workout to MotionBased Just so that you could see the cool hill profile (link:http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3858740)
Nutrition:
Breakfast - Starbucks sandwich and a sweet roll
Lunch - Ruben
Dinner - Chicken cordon/blue
54 days to the MCM
Training:
Monday - rest day
Today: 3 and 1/2 mile easy - great run. I did just a nice easy run but felt great running up and down a new monster hill I found (twice)
3.47 miles in 36:41 (10:34 pace) 142 avg HR, 741" of ascent
(I think that my watch is recording altitude change better now, maybe it needed to get broken in). This was not really much of a run, just a recovery easy day, but I uploaded the workout to MotionBased Just so that you could see the cool hill profile (link:http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3858740)
Nutrition:
Breakfast - Starbucks sandwich and a sweet roll
Lunch - Ruben
Dinner - Chicken cordon/blue
Laboring on the Bike
Monday, Sept. 3, Labor Day-40 mile bike ride to the log cabin house in Deer Field and back. Weather was great, no traffic since everyone was celebrating labor day. I started out slow to work out the lactic acid in my legs and then felt really good the last 15 miles.
Salida Tenderfoot Tri
Tenderfoot Du-Triathlon, Salida, CO Sat. Sept. 1st. Well, it was another hot one. My swim heat #6 didn't start until 9:45, which meant I was out on the run until almost 1PM. My lap counter put the "last lap kickboard" in too late so I did an extra half lap! My swim time was still 17:30 for 1000M, which I was happy with. Even did decent flip turns, Chris. The bike was nice, not really any ind to speak of. My bike time was 1 hr. 30 min., for 26 miles, which was a little slower than 2005. I was surprised, because I thought I would have been faster this year, but I think I wasn't rested enough. As evidenced by my 1 hr. 2 min. run time! AAARRRGGH. Well, I started out with 8:30 mile pace and did great until I hit the "S" hill by the water tower and then bascially walked up the dirt hill, which killed my time. Then on the way back it was up hill with a head wind and 80 degree temps. My HR was 170 for the last mile and I was only at a 10 min. mile pace, because of the hill, wind and heat! My overall time 2 hrs. 55 minutes was 12 minutes slower than 2005. Hard lesson learned for racing on non-rested legs. Plus, I have decided that I really don't like starting so late and may reconsider doing this race in future years. Plus, they are lumping the age groups together in 10 year increments now, so I don't stand much of a chance placing anymore until I am over 40! Ok, now that I have that out of my system...
Erin and I actually had a really fun weekend in Salida. We went to Buena Vista on the way on Friday and went to St. Elmo and the Flourrisant Fossil Beds on the way back. We also ran into a friend of hers from NJ who is an Army Captain stationed at Ft. Carson. He just got into Triathlons this summer and wants to do an ironman next year. He has a new baby boy but has to go back to Iraq in Dec. :( We had dinner with him Friday night and Erin had lunch with him after the race. He was in one of the first swim heats and was finished an hour and half ahead of me, when it was still cool and there was no wind!
Erin and I actually had a really fun weekend in Salida. We went to Buena Vista on the way on Friday and went to St. Elmo and the Flourrisant Fossil Beds on the way back. We also ran into a friend of hers from NJ who is an Army Captain stationed at Ft. Carson. He just got into Triathlons this summer and wants to do an ironman next year. He has a new baby boy but has to go back to Iraq in Dec. :( We had dinner with him Friday night and Erin had lunch with him after the race. He was in one of the first swim heats and was finished an hour and half ahead of me, when it was still cool and there was no wind!
Monday, September 3, 2007
Chris 56 Days Out
Sunday September 2, 2007
57 days to the MCM
Training:
17 Mile LSD - Asphalt Trail, 8:00 am, course profile 100% downhill to the 8.5 mile mark and 100% uphill all the way back. First real "bad" long training run of the program. Not a good week of training overall. ran too hard on Friday and did not get enough rest all week. I also hurt my back last weekend (sometime on Thursday or Friday, not while running??) and that is still tight. I did not bring any goo or food (only water) and I did not eat prior to the run..... so I "Popped" at 13 miles. It was a good thing that I was 4 miles from the house our I would have stopped, but keeping going I'm sure made me stronger and tougher I have seen the "Bonk Monster" so I know where he lives.
Run Posted to MotionBased @:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3842109
~ Time - 3:29:43 [] Pace 12:18 [] 129 AvgHR [] 2752' ascent
~ Out ---1:30:25 [] Pace 10:38 [] 127 AvgHR [] 898' ascent
~ Back --1:59:17 [] Pace 13:58 [] 131 AvgHR [] 1855' ascent
Nutrition:
Brunch - Cereal with fruit (stupidly did not eat anything before the run)
Dinner - Wings at the golf course (played 18 holes int eh afternoon, but I took a cart :)
Late Snack - Cereal w/ fruit
57 days to the MCM
Training:
17 Mile LSD - Asphalt Trail, 8:00 am, course profile 100% downhill to the 8.5 mile mark and 100% uphill all the way back. First real "bad" long training run of the program. Not a good week of training overall. ran too hard on Friday and did not get enough rest all week. I also hurt my back last weekend (sometime on Thursday or Friday, not while running??) and that is still tight. I did not bring any goo or food (only water) and I did not eat prior to the run..... so I "Popped" at 13 miles. It was a good thing that I was 4 miles from the house our I would have stopped, but keeping going I'm sure made me stronger and tougher I have seen the "Bonk Monster" so I know where he lives.
Run Posted to MotionBased @:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=3842109
~ Time - 3:29:43 [] Pace 12:18 [] 129 AvgHR [] 2752' ascent
~ Out ---1:30:25 [] Pace 10:38 [] 127 AvgHR [] 898' ascent
~ Back --1:59:17 [] Pace 13:58 [] 131 AvgHR [] 1855' ascent
Nutrition:
Brunch - Cereal with fruit (stupidly did not eat anything before the run)
Dinner - Wings at the golf course (played 18 holes int eh afternoon, but I took a cart :)
Late Snack - Cereal w/ fruit
Sunday, September 2, 2007
Mike - 56 Days To Go
Sunday Sept 2 - LSD on the Bobolink Trail S. Boulder
3:11 17.6 miles HR ave 128 max 149 Ave Pace 10:52
A fair amount of hills with the midpoint 800 feet higher than the trailhead, hence the slower pace.
I felt very good during the run turning 9:16 and a 9:18 on the final two miles.
Week 9 Totals: 7:41 44.75 miles
3:11 17.6 miles HR ave 128 max 149 Ave Pace 10:52
A fair amount of hills with the midpoint 800 feet higher than the trailhead, hence the slower pace.
I felt very good during the run turning 9:16 and a 9:18 on the final two miles.
Week 9 Totals: 7:41 44.75 miles
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