Two Hour Morning Ride

Two hour bike ride while Judy ran. I was planning on biking 4 hours, but I just couldn't drag myself out of bed. 70F out, overcast, looked like it might rain, but it held off. Biked from the lake, out to the Katy Trail, then SW getting 15.75 miles then turning around. On the way back I stopped at HWY 40 and had a Clif Bar. Avg Heart Rate of 142. Still planning on 6 hours tomorrow. If we can have this weather next Saturday for the Half Marathon, I'll be one happy camper!

Two Hour Morning Ride

Two hour bike ride while Judy ran. I was planning on biking 4 hours, but I just couldn't drag myself out of bed. 70F out, overcast, looked like it might rain, but it held off. Biked from the lake, out to the Katy Trail, then SW getting 15.75 miles then turning around. On the way back I stopped at HWY 40 and had a Clif Bar. Avg Heart Rate of 142. Still planning on 6 hours tomorrow. If we can have this weather next Saturday for the Half Marathon, I'll be one happy camper!

10 Mile Evening Run

The weatherman yesterday made it sound like storms would be rolling thru early in the day, and it would be cooler and drying later on, so figured I would run in the evening, which would allow me to sleep in. It threatened rain more or less all day with a shower here and there, and at 5:30ish I headed out with the plan to run 12 miles, and of course it looked like rain. Headed out from the lake towards the Katy Trail, then down to the Katy Trail and SW for a bit, getting 5 miles out before turning around. I figured if I felt decent when I got back to the Lake, I'd get in another mile to make it 12. About 2 miles out it started sprinkling, and the last half mile or so it was raining, so decided to cut it at 10 miles. Used the walk a bit every mile plan that has been working well recently, so walked a bit every mile but the first one and last one. 10 miles in 1:45:06, avg pace of 10:30, best mile of 9:52. Splits of 10:28, 10:37, 10:29, 10:35, 10:39, 10:39, 10:46, 10:32, 10:25 and had a bit of gas left for a 9:52 final mile in the rain. Day of rest tomorrow - thank god, heh.

27 Miles

Biked this morning while Judy ran, did the out and back from the lake to the Katy Trail on the spur, including the hill at the Page Extension parking lot. Total of 27 miles in 1:42:28, avg speed of 15.8mph, best mile of 19.1mph, average heart rate of 141. Was a bit windy out, but not too bad. 78F but very humid, so was sweating pretty good. Running tomorrow is the plan, I'll need to try to get going early to avoid the heat.

Tuesday Evening Ride

Ride in the evening, was warm and humid out with a brisk wind from the south. Started at the lake and headed to the Katy Trail then southwest like I have been. Was planning on going to Defiance, but it really looked like it was going to start raining, so about 16 miles out I turned around. Managed to not get rained on, so when I got back to the lake, I went around the larger lake once before heading back to the parking lot. 35.61 miles in 2:20:43, 15.2mph average, best mile was 19.8mph early on with a tail wind, took it fairly easy, AHR of 139.

10 Miles

Got out the door right around 8am, was about 76F out, light breeze, a bit muggy and a hot sun. When I got back it was just over 80F but I was sweating buckets and buckets. I used the same strategy I have been, walking a bit every mile, seems to help without slowing me down much, and in the marathons/half-marathons I do this to some degree anyway with having to walk while drinking water, so I guess it makes some sense. Anyway, 10 miles in 1:51:26, avg pace of 11:08 avg heart rate of 160, splits of 11:04, 10:54, 10:53, 10:52, 10:44, 11:14, 11:13, 10:54, 11:54 and 11:38. I was getting pretty tired at the end, and the last two miles are hilly as well, so that was slowing me down too. Planning on biking Tuesday and Wednesday, then running again Thursday. Tired legs.

5 Hours

Well, went for a Ragbrai like ride today, riding for 5:01:05 hours of bike time, 76.37 miles. Was pretty worn out by the end but not too bad, and we'll see how my 10 mile run goes tomorrow morning. I got going from the Lake about 7am, heading out to the Katy Trail and then SW. It was looking like rain was rolling in, so I decided to head back to the lake and just ride around there. After a loop there I headed back out towards the Katy trail and things were looking better so I figurd I'd just ride SW to see how it went. I got sprinked on a bit, but nothing major, and a bit of the trail was wet from rain, but again, nothing too bad. Rode out to about mile marker 68 (past Augusta, so farther than I had previously been), then headed back. I stopped for a few minutes on the way out at HWY 40 and had GuO2 and a Clif Bar (about 2 hours into the ride), then on the way back I stopped at Defiance and had a banana and a Clif Bar (about 3:40 into the ride). Happy with the ride, I am planning on a 6 hour ride next weekend, but we'll see if weather cooperates and how I'm doing time wise as well. Avg Speed was 15.2, max speed for a mile was 20.7, AHR was 144.

40 Mile Ride

Rode 40.62 miles this morning, 2:37:36 of riding time. Started in St Charles, headed southwest on the Katy Trail getting to Defiance, took a break, then headed back. Was biking while Judy was running, and had a bit of a head wind on the way out, averaging about 15mph, then a tail wind on the way back, averaging 16mph. Overall average was 15.5mph, AHR of 142, so took it fairly easy. Planning on a 5 hour or so ride tomorrow, we'll see how that goes.

Friday Morning Run

Got going just before 9, sunny out, so already getting warm, and it showed. I decided to not wait to start walking a bit, and so every mile walked some. The amount I needed to walk kept increasing with having to walk about half the last mile. Legs didn't feel tired, just was getting way too warm and my heart rate was hitting 170 which probably isn't a good idea when it's that warm. So 10 miles in 1:57:54, avg pace of 11:47. Best mile was the first mile (even though I felt like I was taking it easy, but I didn't walk that mile) at 10:31. Splits from there were 10:52, 11:24, 11:57, 12:09, 11:51, 11:52, 12:09, 12:26 and 12:37. I am going to have to get up earlier for these runs, that's for sure. I don't feel as warn out as Tuesday, so spreading out the walking must have paid off.

Thursday Evening Ride

Biked for 2 1/2 hours this evening. My 'usual' route - starting at the lake, out on the spur to the Katy Trail, then southwest on the Katy trail, making it to Defiance and back. 40.93 miles in 2:30:01, avg speed of 16.4mph, best mile of 18.5mph, avg heart rate of 159, though I think I need new batteries, it was jumpin all over the place. Plan on running tomorrow morning.

1.5 Hours In The Morning

Judy was running 6 miles, so I rode for about an hour and a half while she ran up at the Lake. Back and forth on the spur from the lake to the Katy trail, including the hill on both ends. 23.42 miles in 1:25:36, 16.4mph average, 20.3mph for my best mile. AHR of 147, so not pushing it much. Was nice and cool out, I should get out the door at 6am more often for my runs, heh. Biking tomorrow evening, then running Friday - or that's the plan anyway.

10 Melting Miles

10 miles this morning. Started out OK but got very warm, I was sure it was in the 80s, but when I got home it was only 76F, but it had to have been humid, I was drenched. Took a while to cool off too. Had to walk a number of times later in the run. Overall 10 miles in 1:55:39, pace of 11:34. Splits were 10:30, 10:55, 11:02, 11:30, 11:14, 11:16, 12:03, 12:11, 12:39 and 12:15. Hopefully my 12 miler later this week goes better, I'll need to get up earlier though (:

4 Miles in Sultan, WA on Saturday

Went out to Seattle for work meeting and such, while out there stayed with my friend James in Sultan, WA (about an hour from downtown Seattle to the northeast). Saturday morning got up and ran up to the local high school, then did a mile around the track there, then ran back, covering 4 miles in 40:13. I was pressed for time or I would have tried to run more. First run since injuring my ankle, and it felt fine. For the mile around the track I pushed it, wanting to get a 'record' mile, but fell a bit short (8:42 - record is 8:32). Day off today, running or biking tomorrow. Dragging a bit from the travel.

40.8 Miles

Biked in the evening, getting in 40.85 miles in 2:28:37, going from the lake out to the Katy Trail and then southwest to Defiance then back. Was pushing it pretty good - average speed was 16.49mph, best mile was 20.4mph, avg heart rate was 155. Was near 90 out, but the Katy Trail has a lot of trees and is pretty shady, so it didn't feel all that bad. The ride felt good, legs felt good. Off to Seattle for the weekend, I think I'll try to get in a run Saturday morning, but we'll see.

24 Miles In The Morning

Well, Judy was needing to run 6 miles today, so I figured I would bike while she ran. Was going to take her about an hour and a half, so I rode back and forth from the lake to the Katy Trail, including the hill up and down at the Page extension parking lot (2nd gear steep, about 80ft climb). 3 round trips, 23.61 miles, 1:29:02, avg speed of 15.9mph, best mile 19.2mph, avg heart rate of 143. For a change I made it back to the car before Judy and got the bike loaded while waiting, so timing worked out well. I'll bike a bit extra tomorrow evening.

Back On The Bike

Rode for 2 hours, started at the lake, out to the Katy Trail, then southwest on the Katy Trail, then back. 31.0 miles on the Garmin in 2:03:13, avg of 15.1 mph, best mile 19.4 mph, avg heart rate was 143. Around mile 11 the Garmin lost signal for about a mile, and when it finally did get the signal back, it had lost about half a mile of distance, so it was more like 31.5 miles biked, and about 15.3mph average. Ankle felt not too bad, but I think I'll be biking the rest of the week, no running for me just yet. Could probably use a break anyway (:

Day Off

Ankle is still sore and about all I could do was hobble around the yard to mow it, most likely I won't be doing anything tomorrow either from the looks of it. I could use the rest anyway, but I'll need to watch what I eat, don't want to gain a quick 5 pounds (:

Saturday Bike Ride

Rode for about 2 1/2 hours while Judy ran. 36 miles in 2:21:57, avg speed of 15.2mph, best mile was 17.0mph, not much wind out today. Rode from the Lake, over to the Katy Trail, then soutwest 18 miles out. Then headed back, but went to meet Judy in downtown St Charles rather than heading back to the Lake - it was more or less the same distance. Decent ride, avg heart rate was a nice low 140. Not sure if I'll be able to ride tomorrow though, we trimmed the back bushes when we got home, and I stepped up on one of the rail road ties that makes up the short retaining wall along the back of the bushes, and it gave way, and hit my right leg just above the inside ankle, cutting it but also making it swell up and feel like I twisted it. Right now it hurts to walk, so we'll see how it feels tomorrow and if I can bike.

Cooler Weather

Storms rolled thru last night (though we didn't seem to get much if any rain) and so it was much cooler out, about 70F. 10 miles in 1:53:00, avg pace of 11:18. Felt like I was dragging along, I wasn't tired but my legs were. Steady run though, splits of 11:05, 11:14, 11:26, 11:20, 11:38, 11:08, 11:17 (walked while having gu), 11:05, 11:16, 11:27 (walked a bit up a hill). Avg heart rate was 154, and the highest avg for a mile was 158, so moderate run. Hopefully the weather is nice for my bike rides this weekend.

First Ride With Shoes and Pedals

First bike ride with my new shoes and pedals, the shoes came in Thursday and I went and picked them up and rode with them that evening. Took me a while to get the hang of clipping in, and I'm not too gracious uncliping yet, but the do seem to help. Going up hills and into the wind was easier. Biked 30.48 miles in 2:00:01, avg speed of 15.2mph, avg heart rate of 147, fastest mile was 20.1mph. It was warm (about 90) and a 20MPH+ wind. I was on the way 'out' on the Katy trail and I thought it was going to start raining - so I headed back and biked on the paved part along the page extension for the most part. The rain ended up not coming in until over night. Got a month or so to get use to the shoes and pedals, by Ragbrai I should be adjusted I'm sure.

I'm Melting!!!

Had a call this morning and couldn't get the run in before that, so out I went after the call at 11am. Two hours later when I got home it was 84F out. Sun was hot. I ran on the east part of the loop up at the lake because it's more shady - but it's also near a ridge and the Garmin really acted up with it, losing about .1 or .2 miles on the way out, and .2 to .3 miles on the way back, so more like 10.3 to 10.5 miles ran. Time was 2:02:33, second half I was pooped. I weighed myself before heading out, 186.0, after showering I weighed 182.0, and that was with drinking about 50oz of water during the run. Avg heart rate was 165. Splits were as follows - 11:10, 10:53, 10:55, 12:26 (long mile - Garmin issues), 11:14, 12:06 (walked while gu'n), 15:01 (garmin REALLY messed up but I did walk some too), 11:58, 13:54 (about a minute stopped at a red light, but also some walking), 12:52 (some more walking). I think I will bike tomorrow, and then run again Friday (EARLY! heh)

Change of Plans

Tweaked my back a bit yesterday getting the bike out of my car, so going to take the day off today and run tomorrow instead. Legs can probably use the rest anyway.

Back To Biking

2 hour bike ride this morning. Had quite the head wind going out, and was taking it fairly easy. 29 miles in 1:58:14, Avg Speed of 14.7mph, best mile was with a tail wind on the way back, 20.4mph. AHR of 137. Planning on running tomorrow and Wednesday, and then bike Thursday, but I might mix that up, we'll see how I feel. Legs are still a bit tired from the half marathon.

Hospital Hill Half Marathon

Well, Saturday morning was the Hospital Hill Run in Kansas City. Got up about 5am, got dressed, had a Clif Bar for breakfast and some water and headed to Crown Plaza where the start was. Went to the bathroom at the Mall there and then made it to the starting line. Nice morning, in the 60s, overcast, not much wind and a chance of rain - but didn't look like if it did rain it would be much.

Race started at 7am, and went well. There were several pretty good sized hills, but the biking must be helping with leg strength because they didn't slow me down too much. Ran the first half mile or so with Judy and then picked up the pace. In the first mile the Garmin flaked out around the buildings and added about .6 miles to my run real fast. I hit the new lap button at the mile one marker and after that it had the usual 1% addition to miles that is seems to have, so the 12.1 miles registered as 12.18 on the Garmin, not too bad. It took me a while to get in a groove, but once I did, I was making good time. I passed the 2:15 pace setter and thought that if I could have a few good miles, I could stay ahead of him even if I slowed at th end. At an aid station around mile 11 I heard someone say 'go 2:15ers!' and when I looked over my shoulder, there the guy was. I walked for a bit to drink my water, then got going again, passing him and staying ahead of him to the finish. Official time was 2:12:35, pace was 10:08. Splits were as follows, approx 11:13 (garmin issues), 10:41, 9:35, 9:25, 10:10, 10:15, 10:07, 9:55, 9:43, 9:35, 10:48, 10:15, 9:22 and 1:25 for the final .18 miles (8:04 pace, finishing strong). I walked while drinking water and gatorade and I think I walked up one or possibly two hills for a bit, but only for a bit. My average heart rate was 168 for the half marathon, quite high, but I never felt winded or that I couldn't continue, in fact at the finish I felt I could run several more miles. The last 4 miles my AHR was 171, 171, 172 and 173, with a AHR of 177 over the last .18 miles.

I then went and got our bag from the car, went to the bathroom, had a banana and some recovery drink, then went back to the finish line and waited for Judy. She came in at 2:47:22, pace of 12:47, which was better than she expected. We then got some snacks. We asked a few of the volunteers where the pancakes were, and they didn't know ... so we asked one of the non-volunteers and he pointed us to a big tent. Mmmmmmm, pancakes! They were smalish ones (about 6" diameter) but the guy cookin' them was entertaining and flippin' them all over the place, heh. I ended up having 7 of them, they were very good.

Headed back to our friends house that we were staying at (Thanks Patro!), showered, relaxed for a bit, then got going. We hit Gates' BBQ on the way out of town, very tasty, and I managed not to overeat too much, heh. Drive back was fairly easy, relaxed and went to bed.

Overall, fun run - well organized for the most part, expo was more or less non-existant though. Great pancakes - too bad there was no cold or even cool water at the finish. Since it's nearby, I expect on running it again sometime.

KC Bound

Off to KC to run in the Hospital Hill Half Marathon. Hope it's not too hilly (: