Wednesday, October 31, 2007

Happy Halloween

Today is really such a neat day. Many like to dress up as ghouls and goblins. I love Halloween and always dress up. This year is a pretty neat costume. I am dressed as George Washington. I am calling myself "Young George".

Working at the library is pretty cool because many staff members dress up. Some of the patrons dress up too. It makes it a pretty fun day and my costumes always impress.

Nicole dressed up as a Geisha and Pazu was a wizard.

Tuesday, October 30, 2007

Week Totals

10/24/2007 - Swim: 2,200 meters
10/25/2007 - Bike - Time: 1:00:00, Odo: 1345.8 miles, Max: 20.8 mph, Avg: 18.5 mph, Distance: 18.48 miles
10/26/2007 - Swim - 300 warmup - Main 5x50 (sprint 1st 25) w/ 20 sec rest
53.12, 52.91, 52.42, 55.24, 54.04
4 x (2x50 Z3 w/ 15 sec rest, 1x100 Z3 w/ 60 sec rest, sprint a 50 at Z5 w/15 sec rest)
1) 52.61, 57.74, 2:02.83, 47.34
2) 1:01.52, 59.11, 1:56.45, 44.54
3) 56.52, ..., 1:57.93, 45.06
4) 56.77, 53.74, 1:56.78, 44.90
Cool Down: 200m
Total: 1,750 meters

Run - 60 minutes - Strength workout w/ hills (treadmill)
Calories burned: 915 - Pace: 8:41/mile
Distance: 6.88 miles w/ .22 cool-down

10/27/2007 - Bike - Time: 2:34:09, Odo: 1387.5 miles, Max: 28.6 mph, Avg: 16.2 mph, Distance: 41.62 miles
10/28/2007 - Off
10/29/2007 - Swim - 1,200 meters
Bike - Time: 45:03, Odo: 1397.8 miles, Max: 32.1 mph, Avg: 13.8 mph, Distance: 10.36 miles
Run - 20 min, 2.5 miles
10/30/2007 - Swim - 1,250 meters

Wednesday, October 24, 2007

Changing my Posts...

I will be changing up my posts from now on. I have always posted my entire workouts each and every day. This can be very time consuming and I have been slacking about getting them up right away. I have decided that I will post my workouts briefly each week. I want to keep posting them partially because I want to keep my totals.

I might get more people to post comments and view my blog if there is more than just workouts...With this I will try to post more stuff with pictures.

Today is my wife, Nicole's Birthday. I am so happy that she is in my life. There is only one issue today.

The Rockies Play in the first world series ever!!! What to do? I want to watch the entire game...but I know that my wife has been looking forward to going out tonight. Yikes.

Go ROCKIES!!!!!!!!!!!!!!!!!!!!

Tuesday, October 23, 2007

Time: 43:01
Distance: 4 Miles

I was running for time today. I went out running during lunch with my co-worker, Brett. We ran 9-10 min miles. It was a difference, but still a good workout.

Monday, October 22, 2007

Warm up: 200m, 6x50 w/ 15 sec rest (swim golf)
Main: 15 x 100 w/ 20 sec rest
1-5 focus on catch: 1:56.86, 2:00.31, 2:01.39, 1:59.80, 1:59.76
Avg 100m: 1:59.62
6-10 focus on pull: 1:58.73, 2:00.41, 2:06.01, 2:00.30, 1:58.46
Avg 100m: 2:00.78
11-15 focus on finish: 2:06.14, 1:59.34, 2:01.32, 2:06.32, 1:55.37
Avg 100m: 2:01.70
Cool Down: 100m
Total: 2,100 meters

Thursday, October 18, 2007

Warm up: 400m swim, 6x50 w/ 15 sec rest
Main: 10x100 (2:02.22, 2:01.57, 2:03.57, 2:06.61, 2:05.00, 2:08.32, 2:05.01, 2:03.07, 2:08.97, 2:01.00)
Avg 100m: 2:04.53
Cool Down: 300m easy
Total: 2,000 meters

Tuesday, October 16, 2007

Warm up: 10 min
Main: 8 min at 100RPM, 4 min at 110RPM, 2 min at 120RPM or higest sustainable RPM
Cool Down: 10 min
Distance: 7.75 miles

Sunday, October 14, 2007

Denver Half-Marathon Race Report

Where to begin. The forecast wasn't looking to great for several days before the race. It was predicted to be in the 40s or 50s with a good chance of rain. The forecast was predicted correctly today.

I woke up just a little after 5am. I was up and ready to run. I ate by usual bowl of oatmeal with too much sugar. I got dressed and off to the race. Nicole came with me too.

I was going to park at the Tivoli (Metro State College) center, but all the booths were blocked off. I decided to find a closer parking spot. Nicole and I drove to 16th Street and Glenarm. We were close to the start. This really made my day. We were parked and sitting in our car for at least 1/2 hour. If it wasn't raining and cold we would have gotten out much sooner. We left our car about 7:15am. The race started at 8am.

The lines to the restroom wasn't bad, so I jumped in line. The line was huge when I got out. That was pretty odd.

Stretching was hard because the ground was soaked. I did some dynamic stretches and did the best I could. I am glad we had an umbrella with us. It kept Nicole and I dry for a while. I left to the starting line too late. There were so many people and I didn't want to get setup with the wrong "pace group", so I decided to hop the fence line many others did. I am glad that it was very sturdy!!

I lined up in the 3:30 marathon pace group. I knew that I was likely to pass most of them, but I didn't want to start too fast. I am known for doing that. The race started and off I went. I was shocked to see so many fans. There were mobs of people screaming, cheering, shaking the cow bells, and clapping. It was such an awesome feeling. I was smiling for miles!

Mile by mile flew by. I starting running with a fellow RMRR runner. We chatted a little bit about last weeks race and how windy it was. The Pepsi Center came up rather quickly. Too quickly because Coors field was next. One of the runners screamed: "Let's go Rockies". He did this again a few seconds later and I cheered with him.
Mile 4-5 was awesome because we were nearly back to where we started. Nicole was waiting as I came by. She was happy to see me and I blew her a kiss and wave the peace sign. It was awesome!!! I forgot to hit my stop watch at mile 5. Mile 6 the runners ran around the park. I remember being at the park, but never running.

I passed a few runners, one of the was wearing a New York Marathon jacket. I talked with them briefly and kept running. I was handed a gel at the next aid station. It was an Apple Pie Cliff Shot Gel. I finally got it opened and tried to eat it. That gel was extremely thick and I could not eat it. I finally pulled out my own gel in just enough time before the aid station. The New York Marathon Jacket girl (NYMJG) and gang pass me just briefly.

I kept of up with the gang very nicely. They really took off and I thought they were gone forever. I caught back up and stuck with them for the rest of the race. We were at a turn-around point and saw many runners. I was looking for Tea, Deb Collins, Dave Rothensburger, and a few others. I did not see a single person. Darn.

I kept forgetting to push my watch button for miles 6-12. I was sad, but I was happy that I still had the overall time. I kept a cheat sheet with me to keep my at an ideal pace. It was a wrist band that never stuck to my wrist. I held it with my frozen fingers the entire race.

The end of the race was nearing and it was almost all downhill. NYMJG and gang were getting close to passing another girl. NYMJG said that she was in the top 5 for women. I was impressed and we tried extremely hard to catch the girl in front. We missed her by about 9 seconds. NYMJG finished 4th overall and 1st in her age division. One of her gang members finished 1st in his age division too.

I had a great race too. One of my best races ever! Despite the rain, frozen fingers, wet feet, and everything else, I finished with a total time of 1:29:21.

Here is the rest of my stats:
Bib #5534
Overall Rank: 55 of 3227
Class Rank( M25-29): 11 of 175
Sex Rank: 51 of3227

Pace: 00:06:49

I placed 11th in my age division. I was actually trying for 10th. I missed it by about 15 seconds. I was happy, but a little sad too. Best ranking of a race ever!! Now I just need this performance done during a half-ironman race and I will improve my time.

I finished the race and was cold. I got a massage and was still cold. Walked around...cold. We took off pretty shortly thereafter. I wanted to stick around for others to finish, but it was just not the day. Nicole and I went to Starbucks as our treat for the day. The coffee...that we didn't spill...warmed us up. Nicole drove us home and nap time it was.

God was really looking out for me today. I didn't get sick, injured or anything else. I plan on being sore tomorrow and will take the day off. This has been such an amazing journey and I am very fortunate to have such an awesome wife to share my stories with! Thanks Nicole.

Friday, October 12, 2007

Packet Pickup

I rode my bike today. I went downtown Denver to pick up my packet for the Denver Half-Marathon. I decided to go today because I didn't want to ride my bike the day before the race. I left around 4:15-4:30. I didn't get back to my car until 7:15. It was pretty late and dark. I put on my light. The light doesn't work worth a darn. If I plan on riding my bike in the dark, I need to invest into another light.

I know several people who are doing the Denver Marathon. Tea, RMRR members, Deb Collins, and a few others. My bib # is 5534. I am only doing the Half-Marathon. Wish me luck!

Tuesday, October 9, 2007

Warm up: 400m swim, 6 x 50 w/ 15 sec rest
Main: 10 x 100 w/ 15 sec rest
(2:01.72, 2:02.34, 2:05.65, 2:01.06, 2:01.18, 2:01.14, 2:00.91, 2:02.73, 2:03.16, 1:54.95)
Avg 100: 2:01.48
Cool down: 300m easy
Total: 2,000 meters

Time: 29:23
Distance: 4 miles
Pace: 7:21/mile

I didn't feel like I was running too fast. I am not sure my time was exactly right. I didn't feel like I was sweating until mile 3. I finished, sat on the couch. Boy was I wiped out. I was just drained. I felt better after dinner.

When I feel drained, I just sit on the couch. I watched "Beauty and the geek", "Biggest Loser", a couple of reruns, "SVU", and part of "Dancing with the Starts". Nothing But Couch (NBC). LOL.

Monday, October 8, 2007

Warm up: 300m easy, (swim golf) 6 x 50 w/ 15 sec rest
Main: Swim a moderate effort using the same stroke count in Warm up set.
10 x 100 w/ 10 sec rest
(2:00.61, 2:03.93, 2:04.23, 2:01.98, 2:04.59, 2:03.21, 2:02.70, 2:03.44, 2:02.09, 1:57.86)
Avg 100m: 2:02.46
Total: 1,800 meters

I woke up late so I decided to swim during lunch. I ran out of time so I went back to work and missed my cool down. Oh well. I was very consistent again today with times, breathing and breaks. I went past the 10 sec mark for each 100m, but I was pretty close overall.

I tried a few things with swim golf today. My highest score was 108. My lowest score was around 98. I tried swimming fast with more strokes to see what the difference was. I swam much faster, but had double the amount of strokes. Once I get this combo down perfectly, my swim times should start dropping and I will feel less tired afterwards.

Sunday, October 7, 2007

Time: 55:56
Odo: 1265.2 miles
Max: 40.1 mph
Avg: 17.4 mph
Distance: 16.24 miles

I nearly hit a max speed today. Not quite, but I know that it was a max in that particular stretch of road. I was going pretty fast. Trying to avoid the rain.

Saturday, October 6, 2007

RMRR Trophy Series

Waterton Canyon
RMRR Trophy Series Race
Time: 1:16:45
Distance: 10 Miles
Mile 1: 6:15, Mile 2: 7:04, Mile 3: 7:11, Mile 4: 7:48, Mile 5: 8:32, Mile 6: 7:08, Mile 7: 8:19, Mile 8: 8:10, Mile 9: 8:26, Mile 10: 7:54

I learned a few things about my running today. First, I should try to push it too hard at the start. My first mile was way too fast. I could not keep that pace. My breathing got out of control and I just ran out of steam. Second, wind stinks! The first five miles were uphill and the wind was right in your face.

Last year I did the race in 1:15:53. This was almost the same as last year. My predict time for the race today was supposed to be 1:05. That is much faster than what I could produce. Cramps were pretty bad today. Everyone was struggling today, so I knew I wasn't the only one.

Thursday, October 4, 2007

Easy 1.2k straight swim
Time: 29:37.80 (4:57.17, 5:00.18, 4:57.04, 4:54.56, 4:57.28, 4:51.57)
Avg 200m: 4:56.30
Total: 1,200 meters

Today was an easy swim. I took it easy, but I was very consistent.

Tuesday, October 2, 2007

Time Trial (Assess Fitness)
Warm up: 200 meter swim
8x50 w/ 15 sec rest: 55.85, 56.11, 56.51, 56.66, 53.58, 58.19, 55.89, 56.61
Avg 50m: 56.18
Main: 500 meters (time trial) for time: 10:38.26 (4:04.37, 4:32.83, 2:01.06)
Cool Down: 300 meters
Total: 1,400 meters

This was not my best 500m swim, but not my worst. My best was on 7/29/07. The time was 10:09.63. I have improved quite a bit from a year ago. I did a TT on 10/13/06 and my time was 12:38. I would have swam much faster today, but I also did 8x50's at a pretty fast pace.

Stationary Bike
Warm up: 10 min
Main: 4 min at 100RPM, 4 min at 110 RPM, 2 min at 120 RPM or highest sustainable RPM
Cool down: 10 min

Time: 30:00
Distance: 16.2 miles
Calories burned: 275
Min HR: 93
Max HR: 160

Monday, October 1, 2007

Time: 24:45
Distanec: 3 Miles
Pace: 8:15/mile

I ran on the treadmill today during lunch. It was a pretty short run. My left knee was bothering me a little today. It felt better later in the day.