It's all coming together now...

Okay, had a quick run today, up the hill, through Beacon Hill park, down along the water, up Government, and back to the hotel, 3.07 miles according to Run.com. Well, I think that I've figured out my tricep problem, I need a massage... ;) Just kidding, I need to alter my running style, I run with my hands very close and high on my chest, to minimize movement and wasted effort, well, apparently it's taking a toll on my triceps, causing minimal movement, but thousands of repetitions of lightweight tricep extensions. It's over use. I figured it out about a mile into the run, as my right tricep started aching, and a couple of minor adjustments to my hand positioning, and it stopped aching. Well, all fine and good I guess. Anyway, the results, 3.07 miles in 24 minutes 44 seconds which puts my pace at 8 minutes 3 seconds/mile. I'm very happy with these results. I just have to look back a couple of months ago, and I was running less than 2 miles before needing to take a quick break. My legs felt pretty heavy today based on my long run two days ago, but still turned a good time. Well, after the run, it was a quick bicep workout, then off to the room for my morning coffee. Well, that's all for now -m3

I was running

Okay, so nothing done today, my body is kinda acting wierd, my right arm is fuckin' up, it feels like I tore a muscle, my tricep is sore. It's okay until I flex it, then it feels like an electric shock. But anyway, yesterday I went running, and took over a minute off my time from the previous long day. So anyway, took the long run course, and ran 7.25 miles. I corrected the course on run.com but they're still .2 miles off, they're showing the course at 7.03-7.05 miles while my bike computer is showing 7.25 miles. Anyway, I ran it yesterday, and I felt terrible, couldn't get my stride right, even half way through it, couldn't get a good extension on my stride, felt kinda choppy, but then on the last mile I couldn't believe my time. Anyway, pulling into the hotel, hit the stop on my watch. Looked down, and 7.25 miles in 57 minutes 15.58 seconds. I'm happy, yay!!!

I learned a lesson today...

Okay, day started out well, woke up late, planned to ride 10+ today, and it was sunny. Bike was working well, headed out of the garage, and about 2 miles into the ride, I realize "damn, I forgot my fuckin' waterbottle." Well, okay, so I figure, no problem, I've done it before, it'll be okay. Then about 3 miles in, I'm riding in traffic, no problem, but I'm coming up fast on another biker, who's riding a road bike. It looks like he cuts out into traffic to make a lane change, but the truck in front of him hits the brakes, and bike meets tailgate, at about 15 mph. I stop, he's alright, but he almost got sandwiched from the car behind him. This is probably when I should of said, "fuck it" and gone home, but nooooo, I'm not that smart. So, I cut right out of the heavily traveled streets, and find some hills, okay, I'm pushing it hard on the hills, out of the saddle, trying to keep my speed. Up on hill, down another, up one hill, down another, okay, so maybe I'll try a different route home. I know where I am, kinda, and I figure I've got about 3 or so miles back to the hotel. Down one hill, back up another, and just as I crest that hill, my front tire hits a bump, and then feels wierd, I look down, and my front tire is flat. "Fuck" I realize I don't have my flat kit with me, ugh, and I can't walk on these bike shoes, okay, fuck it. Off come the shoes, off come the socks, okay, barefoot, I think I'm kinda close to the hotel, well, about 40 minutes later, and 2.5 miles, I'm back at the hotel, with sore feet. I might not run tomorrow, we'll see how the feet are doing. Well, enough for now, and I've gotta buy another tube...

Huh, what day is it?

Okay, today, slept in (felt good, oh, it felt goooood) got up around 11ish (my alarm is usually set for 10. Went for my run, today it was "Around the point" 3.48 miles, per run.com. I'm kinda curious about run.com though, for my long run, I paced it out on my bike, and it was 7.25 miles, but run.com when I mapped it out, reported 6.93 miles. Hmmm, there's something afoot at the circle k... I trust my bikc computer more I think, since it was the exact same track I run and bike. Well, my time was as usual, 28min 38sec for 3.48 miles, which for times is as follows...
8min 13sec/mile. I'm good with that.

Is it friday already?

Okay, since I've been slacking on updating the blog (thanks stephanie). I'll try to blog as soon as I get in. Here's the lowdown for today.

Bike 7.11 miles in 26min 22sec

This sucked! Unfortunately because of traffic, and a couple of scooters, I had to keep my speed in check through the first couple miles. City riding is fun, but it can be interesting at times. Well, here are the highlights, in miles per hour:
Average 16.1
Max 34.3

At about 4.39 miles I threw in the brick, and ran 1.12 miles in 8min 19sec, which isn't too bad all things considered, I threw down for the the last 100 yards or so, so I'd guess my pace would of been around 8min 15sec mile, but that's just a WAG. So yesterday a friend and I were talking about running, depending on OP Tempo, and where in the world I am, I'm considering doing the Half or Full Seattle Marathon. I'll keep you all advised. -m3

Ugh, thursday

Okay, so I didn't update yesterday, but here ya go.
Wednesday, 7 mile bike ride
Thursday
25 yards warmup
50 yards warmup
50 yards 1min 4sec
100 yards 2min 3sec
50 yards 1min 2sec
50 yards 1min 10sec
50 yards 1min 5sec
50 yards 1min 12sec
50 yards 1min 2sec
50 yards 1min 14sec
50 yards not timed
50 yards not timed
50 yards cool down
25 yards cool down

I need to spend more time in the pool, the pool opens to 50 yards so I'll swim again then.

Tuesday

Ugh, I've gotta stop partying so damn hard, this city is gonna be the end of me... :D Anyway, though I was out late last night partying with a Firefighter from Vancouver, and a Canadian MP, got home at 0430ish... Slept in most of the day, had it off from work, but I knew today was gonna be the day. So, up at the crack of 1430 (that's two thirty in the afternoon for you civis) start slamming water, because today was the long run day. I had a track that I was using for my bike rides, 7.25 miles, so today was the day I was going to run it. I figured a good time for the course would be 1 hour, but being hung over, I wasn't too sure how I would do, well, given that it would be a little over an 8 minute mile, which incidently I considered a workout to run 2 miles at that pace when I started a couple of months ago. Well, long story short, up, dressed, stretch, put on my country MP3s, and start out, nice little up hill, ugh, down to the water, running with about a 4-5mph breeze, and bright sun, so it was stifling hot, I wasn't going fast enough to generate wind, because it was blowing the direction I was running. Well, right at about mile 2.5 I turn and head back, and running into the breeze, wearing underarmour, really helped to regulate my body temp, and was a god send, my pace picked up, and my hr started dropping. I was running about 165-171 HR for most of the run, I realized I was past half, and finally got my stride right, everything was firing!!! Well, I ran from the hotel, to beacon hill park, down the coast to the end of the beach walk, then back up the coast past the heliport, and back into downtown, on my bike computer, it's 7.25, on my New Balance 719s, partially hung over, it's 58min 50secs, and I know I could of probably cut a couple of minutes off that, given crossing signals and all. That puts me on pace for 7.25 miles at 8min 6.9secs. I'm happy today, and will be sore tomorrow!!!