It's good to be home again! Nothing like sleeping in your own bed, even with insomnia. This has been a goofy week. I'm working on a post about today's run and I'll talk about it more there, but I've just been "off" all week. I really enjoyed getting back on my bike but I didn't find much joy in running. Three weeks from now marathon #4 will be in the books.
Sunday - Rest Day
Result: Rested
Monday - 4 miles easy (10:35 pace)
Result: Rode 8.75 miles in 39:55, 13.2 mph
It was so great to be back on my bike!
Tuesday - Intervals - 10-12 miles
Result: Ran 7.12 miles in 1:28:55, 12:29 pace
Wednesday - 3 miles easy (10:35 pace)
Result: Rested
Thursday - 4 miles easy (10:35 pace)
Result: Ran 4.2 miles in 46:08, 10:58 pace
Friday - Rest day
Result: Rode 8.6 miles in 40:39, 12.7 mph
Saturday - LSD 22 miles (10:35-10:50 pace)
Result: Ran 22 miles in 4:32:29, 12:23 pace
It wasn't pretty, but I got it done. Full post coming soon!
Total planned miles 43
Actual
Running: 31.32
Cycling 17.35
Total 50.68
Showing posts with label home. Show all posts
Showing posts with label home. Show all posts
Saturday, October 17, 2015
Tuesday, December 31, 2013
2013 in the Books!
2013 was a long way from my highest mileage year, but overall it was pretty good. The challenges of travel, heat, humidity, and life made the first three months tough, but I definitely turned a corner in April.
My mileage as of Saturday was 1,791.59. I forgot how close I was when I ran yesterday. After I got home, I realized I was just 1.11 miles shy of 1,800! I couldn't let that happen. I could have taken a walk yesterday afternoon or sometime today, but decided to put an exclamation point at the end of 2013. I ran 3.11 miles (5K) in 29:28, 9:29 pace! I think it's easier to run a fast pace on a longer run because you can warm up in your first mile then make up time as you go, but 5K is short for that kind of pace.
Favorite running locations:
Diamond Head
Tantalus Mountain
Ala Moana Park
Monthly Distances:
January - 105.96
February - 132.66
March - 111.02
April - 171.31
May - 169.69
June - 164.13
July - 156.13
August - 180.92
September - 167.45
October - 147.49
November - 148.67
December -146.57
Total - 1,802
I have several ideas that I want to implement in 2014. It's a big year for me - I'll be turning 50! I'm still trying to lose some of the weight I gained this year - 2 pounds up, 1 pound down, 1 pound up, 2 pounds down. But I won't give up! We will be "moving" back to California for good on February 7th. Once we are home, I plan to start mountain biking again, too.
I'm also going to start following my marathon training plan again starting next week. Since my marathon isn't until next December (unless I find a Spring one!) I'm going to try a new way. I will repeat a week until I hit my pace goals. In other words, if I'm suppose to run 4 miles at 10:05 and run it at 10:45, I'll repeat that week until I can hit 10:05. I don't want to add speed and distance at the same time - that's a recipe for injury, so I won't go to week two until I can nail the times for week one. I'll still run hills and not worry about pace on those days. I'm thinking 2-3 days of pace work is plenty.
Goodbye 2013, it's been quite a year!
My mileage as of Saturday was 1,791.59. I forgot how close I was when I ran yesterday. After I got home, I realized I was just 1.11 miles shy of 1,800! I couldn't let that happen. I could have taken a walk yesterday afternoon or sometime today, but decided to put an exclamation point at the end of 2013. I ran 3.11 miles (5K) in 29:28, 9:29 pace! I think it's easier to run a fast pace on a longer run because you can warm up in your first mile then make up time as you go, but 5K is short for that kind of pace.
Favorite running locations:
Diamond Head
Tantalus Mountain
Ala Moana Park
Monthly Distances:
January - 105.96
February - 132.66
March - 111.02
April - 171.31
May - 169.69
June - 164.13
July - 156.13
August - 180.92
September - 167.45
October - 147.49
November - 148.67
December -146.57
Total - 1,802
I have several ideas that I want to implement in 2014. It's a big year for me - I'll be turning 50! I'm still trying to lose some of the weight I gained this year - 2 pounds up, 1 pound down, 1 pound up, 2 pounds down. But I won't give up! We will be "moving" back to California for good on February 7th. Once we are home, I plan to start mountain biking again, too.
I'm also going to start following my marathon training plan again starting next week. Since my marathon isn't until next December (unless I find a Spring one!) I'm going to try a new way. I will repeat a week until I hit my pace goals. In other words, if I'm suppose to run 4 miles at 10:05 and run it at 10:45, I'll repeat that week until I can hit 10:05. I don't want to add speed and distance at the same time - that's a recipe for injury, so I won't go to week two until I can nail the times for week one. I'll still run hills and not worry about pace on those days. I'm thinking 2-3 days of pace work is plenty.
Goodbye 2013, it's been quite a year!
Saturday, November 9, 2013
Weekly Report
I had a really good week. Three strong runs and one not so strong! I'm going to start posting any Strava awards that I get. They will include PRs (Personal Records) and CRs (Course Records.) Course Records mean I am the fastest Strava user to run a particular segment.
Sunday
Ran 8 miles in 1:29:52, 11:14 pace
I didn't run as long as I hoped but I did put in some really tough hills.
Monday
Ran 8.08 miles in 1:36:47, 11:58 pace
I decided to hit the trail one more time before heading to the airport. My view of the canyon. I've taken lots of pictures on our island this year, but we've got some pretty cool views in Simi Valley as well.
CR
on
Las Llajas Climb
(03:28) - this is a really tough segment - 0.30 miles with an average grade of 10.1%. I ran it last week in 3:59, which was enough for second place.
This picture was taken at my turn around point. Over 900' of elevation gain in 4 miles.
Trail running is not for people who don't like to get dirty!!
Tuesday
Walked 2 miles
Wednesday
Rested
Thursday
Ran 7.43 miles in 1:24:15, 11:20 pace
I was so sluggish this day! But the sunrise over Koko Head was worth getting up for.
Also walked 2.6 miles
Friday
Walked 2.7 miles
Saturday
Ran 8.64 miles in 1:31:03, 10:33 pace
I was feeling good this morning! The weather looked threatening but I stayed dry the entire time.
I'm on pace with my 200 kilometer goal for this month. Currently I am at 52KM with three weeks left in the month. I got my first distance award for this month, they appear in 40 KM increments. One down, four to go!
Total
Running 32.15
Walking 7.30
Total miles: 39.45
Sunday
Ran 8 miles in 1:29:52, 11:14 pace
I didn't run as long as I hoped but I did put in some really tough hills.
Monday
Ran 8.08 miles in 1:36:47, 11:58 pace
I decided to hit the trail one more time before heading to the airport. My view of the canyon. I've taken lots of pictures on our island this year, but we've got some pretty cool views in Simi Valley as well.
This picture was taken at my turn around point. Over 900' of elevation gain in 4 miles.
Trail running is not for people who don't like to get dirty!!
Tuesday
Walked 2 miles
Wednesday
Rested
Thursday
Ran 7.43 miles in 1:24:15, 11:20 pace
I was so sluggish this day! But the sunrise over Koko Head was worth getting up for.
Also walked 2.6 miles
Friday
Walked 2.7 miles
Saturday
Ran 8.64 miles in 1:31:03, 10:33 pace
I was feeling good this morning! The weather looked threatening but I stayed dry the entire time.
I'm on pace with my 200 kilometer goal for this month. Currently I am at 52KM with three weeks left in the month. I got my first distance award for this month, they appear in 40 KM increments. One down, four to go!
Total
Running 32.15
Walking 7.30
Total miles: 39.45
Saturday, October 26, 2013
Weekly Report
Another week has come and gone. We are back in California. While we are here the time change will take place (Fall Back on November 3rd), but it won't happen in Hawaii. They don't change their clocks. This means we will only be two hours different and jetlag won't be quite as bad, but it also means it will still be dark in the mornings in Hawaii.
Sunday
Rested
Monday
Ran 7.31 miles in 1:36:52, 13:15 pace
I was very sluggish this morning, not really sure why.
Also walked 5.1 miles
Tuesday
Rested
Wednesday
Ran 6.1 miles in 59:52, 9:49 pace
All of my miles were under 10 minutes on this run! It was flat, but I kept pushing to keep my pace under 10.
Also walked 3.0 miles
Thursday
Ran 9.86 miles in 1:54:35, 11:37 pace
This was another trip around Tantalus. My legs were a little tired after Wednesday's speedy run, but I got it done!
Friday
Rest
We got in at midnight Thursday night and I didn't even attempt anything.
Saturday
Ran 6.46 miles in 1:13:34, 11:24 pace
It was a cool 48 degrees when I ran this morning. I heard coyotes howling and geese honking and loved every minute!
Total
Running 29.73
Walking 8.10
Total miles: 37.83
Sunday
Rested
Monday
Ran 7.31 miles in 1:36:52, 13:15 pace
I was very sluggish this morning, not really sure why.
Also walked 5.1 miles
Tuesday
Rested
Wednesday
Ran 6.1 miles in 59:52, 9:49 pace
All of my miles were under 10 minutes on this run! It was flat, but I kept pushing to keep my pace under 10.
Also walked 3.0 miles
Thursday
Ran 9.86 miles in 1:54:35, 11:37 pace
This was another trip around Tantalus. My legs were a little tired after Wednesday's speedy run, but I got it done!
Friday
Rest
We got in at midnight Thursday night and I didn't even attempt anything.
Saturday
Ran 6.46 miles in 1:13:34, 11:24 pace
It was a cool 48 degrees when I ran this morning. I heard coyotes howling and geese honking and loved every minute!
Total
Running 29.73
Walking 8.10
Total miles: 37.83
Saturday, July 20, 2013
Week 4B Training Results
It's a struggle to be consistent when we are home - I am always a bit jetlagged. I either can't go to sleep at night or have trouble getting up in the morning. My mileage was lower than I'd hoped for, but I did have two good bike rides!
Sunday: Easy 8 mile recovery bike ride
Result: Rested
Monday: 5 miles easy run
Result: Ran 7.30 miles in 1:29:45, 12:17 pace
Tuesday: 9 mile Trail ride
Result: Rested
Wednesday: Rest
Result: Rode 12.24 miles in 1:16:41, 9.6 mph
This was a fun ride - I rode 6 miles on the trail and 6 miles on the road.
Thursday: 9 mile Trail ride
Result: Rested
Friday: 5 miles easy run
Result: Rode 10.20 miles in 49:57, 12.3 mph
This was all on the road. My bike was filthy, so I cleaned it on Wednesday afternoon and decided to keep it clean a few more days!
Saturday: 13 miles if the weather cooperates and my legs feel fresh. If my legs had been fresh yesterday a 13 miler would have been a breeze, the temps were perfect.
Result: Ran 6.33 miles in 1:38:04, 15:30 pace
I definitely didn't have fresh legs today! I woke up at around 4:00 with a muscle cramp in my right calf - SO painful! This happened to my left leg a couple nights ago. I wonder if there is a nutrient I am missing?
Planned miles:
Cycling 26
Running 23
Total 49
Total miles:
Cycling 22.44
Running 13.63
Total 36.07
Sunday: Easy 8 mile recovery bike ride
Result: Rested
Monday: 5 miles easy run
Result: Ran 7.30 miles in 1:29:45, 12:17 pace
Tuesday: 9 mile Trail ride
Result: Rested
Wednesday: Rest
Result: Rode 12.24 miles in 1:16:41, 9.6 mph
This was a fun ride - I rode 6 miles on the trail and 6 miles on the road.
Thursday: 9 mile Trail ride
Result: Rested
Friday: 5 miles easy run
Result: Rode 10.20 miles in 49:57, 12.3 mph
This was all on the road. My bike was filthy, so I cleaned it on Wednesday afternoon and decided to keep it clean a few more days!
Saturday: 13 miles if the weather cooperates and my legs feel fresh. If my legs had been fresh yesterday a 13 miler would have been a breeze, the temps were perfect.
Result: Ran 6.33 miles in 1:38:04, 15:30 pace
I definitely didn't have fresh legs today! I woke up at around 4:00 with a muscle cramp in my right calf - SO painful! This happened to my left leg a couple nights ago. I wonder if there is a nutrient I am missing?
Planned miles:
Cycling 26
Running 23
Total 49
Total miles:
Cycling 22.44
Running 13.63
Total 36.07
Saturday, June 1, 2013
Multiple Locations
We started this week on Maui. Spent 3 days on Oahu, one day traveling, and finally made it to California! It was so pleasant to wake up to 57 degrees this morning.
Sunday - Rested/Played SAG (Support and Gear) for Les' Haleakala ride.
Monday - Rested
Tuesday - Walked 2.9 miles
Wednesday - Ran 9.38 miles in 1:55:28, 12:19 pace
Thursday - Ran 5.02 miles in 56:19, 11:13 pace
Also walked 2.4 miles
Friday - Sat in a shuttle, sat in an airplane, sat in a shuttle bus, sat in a train.
A little too much sitting for my taste!
Saturday - Ran 7.15 miles in 1:22:23, 11:32 pace
Besides the fact that it was 3:00 a.m. in Hawaii when I went running this morning, I actually felt pretty good! My total elevation gain was over 800 feet - more than I've done in the past 2 weeks. Yeah, it's a bit hilly around here.
Totals for this week:
Ran 21.54
Walked 5.30
Total 26.84
I'm looking forward to putting some cycling miles in my total next week!
Sunday - Rested/Played SAG (Support and Gear) for Les' Haleakala ride.
Monday - Rested
Tuesday - Walked 2.9 miles
Wednesday - Ran 9.38 miles in 1:55:28, 12:19 pace
Thursday - Ran 5.02 miles in 56:19, 11:13 pace
Also walked 2.4 miles
Friday - Sat in a shuttle, sat in an airplane, sat in a shuttle bus, sat in a train.
A little too much sitting for my taste!
Saturday - Ran 7.15 miles in 1:22:23, 11:32 pace
Besides the fact that it was 3:00 a.m. in Hawaii when I went running this morning, I actually felt pretty good! My total elevation gain was over 800 feet - more than I've done in the past 2 weeks. Yeah, it's a bit hilly around here.
Totals for this week:
Ran 21.54
Walked 5.30
Total 26.84
I'm looking forward to putting some cycling miles in my total next week!
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