RUN Week 8, Monday 12/26 - Run December 27, 2005
Posted by Amber D. Evans in : Running, Locale: Other, Training Stats , add a comment“Happily took hubby, Josh, and doggie, Calen, out for a run in the sticks while we were staying with my in-laws.”
Context
City, State: Concow, CA
Location: The Evans' House
Course: 4-mile Adventure
Terrain: Hills. Gravel.
Distance and/or Time: 4.01 miles, 53:32
Speed and/or RPE: 13:22/mi; 4.5 mph; 4 (somewhat light)
HRR: 134-163 (Aerobic Basic)
HR(avg.): 155 bpm
Monday, December 26, 2005
The Run
- 5 Minutes - Warm-up: 2% grade; 5 minutes at
- 45 Minutes - Intervals: 3-10% grade; 45 minutes varying between 4.0 mph to 6.0 mph.
- 3:32 Minutes - Cooldown: 0-2% grade; 5 minutes at
Synopsis
- Upshot: I had my honey and doggie's company
- Downside: Didn't know where we were going.
- What I'm most proud of: I got away to do a “short run” today.
- What I would do differently: Try to keep my RPE and heart rate as stable as possible; it was as low as 123 and as high as 174 at times.
Overall
Happily took hubby, Josh, and doggie, Calen, out for a run in the sticks while we were staying with my in-laws. It was a wanderloo adventure, meaning I got to play with my Garmin Forerunner 201 for the third time. This time, it was a “let's run this way until it reads 2.0 miles and then we'll head back.” How sweet is that? I LOVE that new runner's toy. It's the BEST THING I've ever had, with the exception of my HRM. It really is. I now have unlimited freedom to “wander off” during my runs and not worry about getting too far out or not knowing my stats. No more biking or driving to discern distances. Just me, my GPS, and the open earth. I couldn't be happier … yet I was! I had my honey with me and it's been the greatest thing in months! We went jogging together, the doggie came along and it was like we were one big happy family again; I really liked having the company. I can't hardly wait until we're all back together in VA. Soon, soon!
RUN Week 7, Saturday 12/24 - Run December 25, 2005
Posted by Amber D. Evans in : Running, Chico CA, Training Stats , add a comment“It's only 9 miles; I did 8 last week.“
Context
City, State: Chico, CA
Location: Mom's and Dad's House
Course: 9-mile Munjar North [map]
Terrain: Flat; paved.
Distance and/or Time: 9 miles; 01:38:31.
Speed and/or RPE: 10:57/mile; 5.5 mph; 5 (somewhat hard)
HRR: 143-173 (Aerobic)
HR(avg.): 155 bpm
Saturday, December 24, 2005
The Run
- 5 Minutes - Warm-up: 0% grade; 5 minutes at
- 55:31 Minutes - Intervals: 0-1% grade; 10 minutes at >5.0 mph; 2 minutes at
- 8 Minutes - Cooldown: 0-1% grade; 2 minutes at >5.0 mph;2 minutes at
Synopsis
- Upshot: Longer distances don't seem so long anymore.
- Downside: My second toes on both feet are still a little sore.
- What I'm most proud of: I ran 9 miles! Booyah!
- What I would do differently: Use better tape on my toes and toenails. It was starting to bunch and rub.
Overall
It's only 9 miles; I did 8 last week. Hell, I'm almost halfway, I was telling myself at checkpoint mile 3. (Did I ever mention that I can't do math at all when I'm working out?) But it was only 9 miles which felt better and easier than my 6+ mile run that I did earlier this week. Of course, I think the weather helps a bit. And I was properly fueled. I made sure I ate breakfast: 1 slice of sourdough bread, 2 T. crunchy PB, 2 T. Marmalade, and 1 medium banana. Chased with a Cytomax cocktail, I figured I'd be good to go in 1.5 hours.
It really is interesting to see what you do and put into your body (like nutrition or lack thereof) and how it affects the training outcome for the day. I've found that the above food combo is really great. There's no worry of gastric distress or “ball of lead” syndrome. I feel refreshed, fueled and ready to go.
And go I did. I think I did pretty darn well considering that I did mix in a total of 15 minutes walking and still averaged an 11:00 minute mile. I could've run the whole thing, but I consciously chose not to if only because I'm trying to avoid repeating last Sunday's crippling effects.
RUN Week 7, Thursday 12/23 - Spinning December 24, 2005
Posted by Amber D. Evans in : Cycling, Chico CA, Training Stats , add a comment"There's been too much cheese and chocolate going around."
Context
City, State: Chico, CA
Location: Chico Sports Club
Course: Spinning Room
Terrain: Mixed
Time: 1 hour
RPE: 7 (hard-heavy)
HRR: 154-174 (Aerobic High)
HR(avg.): unknown.
Thursday, December 23, 2005
The Spinning Class
- High spinning, low gear
- Lots of 2's and 3's positions
- "Mashing" the high gears
- "Sits", "Stands", and others …
- 15 minutes - Easy-to-Moderate flats.
- 20 minutes - Intervals: 3 minutes of each w/1 minute recovery: seated hill, standing climb, jumps (4 count)
- 15 minutes - Sprint and speed work (110 rpm).
- 10 minutes - Endurance ride on flats.
Synopsis
- Upshot: I got to workout with Berta and Jess!
- Downside: I feel really pudgy in my chamois today.
- What I'm most proud of: That I made myself leave my office just in time to make it to spinning; I was contemplating bailing.
- What I would do differently: STOP EATING CHEESE AND CHOCOLATE!
Overall
There's been too much cheese and chocolate going around. People are complaining about getting the flu, a cold, or being sick of the rain. I'm getting sick of delicious foods! How am I supposed to control myself when I'm feeling hungry all the time and there's a ridiculous plethora of candy, cookies, cheese platters, and chocolate truffle gift boxes! (I blame running and cold weather.) I know I should just say, "No, thank you," but when am I going to really have this chance again? (Wait, I suppose next year.) Aside from that, how am I supposed to turn down Lindt Truffles? Have you ever had one of those? It's seriously like a little piece of heaven laced with crack. It's a good thing the bag only holds 12 or so.
Ignoring my blatant obsession with food, lets talk exercise. Today was a good workout. I haven't been cycling outside with much success, and I didn't want to run today because I'm worried about my 9 mile run scheduled for tomorrow. I just wanted a good cardio workout with some friendly company minus wind and rain. And Friday has spinning at 10 AM!
I squeezed work in before heading over there and it was really great to go to Spinning and see my friend, Berta. Her niece came along, too, but poor Jess. She's so tiny; she doesn't have a lick of natural padding on her anywhere so the bike was really giving her grief. I'd have loaned her some chamois, but she would've fit her whole body into just one of the legs, so it would've been pointless.
Anyway, it was Tony conducting the class and it was a good ride. I like Cherri's 5:30 AM spinning energy, enthusiasm, and challenges, but Tony offers a little something different. He focuses on the body, the form, positioning, and harps on setting and keeping a consistent pace throughout. I'm always amazed at how an instructor can completely change a stationary Schwinn bike into something unique during his or her class. Overall, it felt as though it kicked my booty, but in the end, I actually felt better and more energetic. I even ran a few errands before heading home to have more cheese and chocolate with my parents and family friends. I almost can't wait until Xmas is over so I can resume a "normal" eating and workout schedule again … Now, that's crazy talk, isn't it?!?!