I was able to get out for some runs, which is my off season focus.
Thursday the 10th AM run
3.19 miles, 32:22, 9:51mm (moving time)
http://connect.garmin.com/activity/388350366
Thursday the 10th lunch run with co-workers Jay, Andy, & Kelly
3.35 miles, 29:35, 8:50mm (moving time)
http://connect.garmin.com/activity/388626873
Friday the 11th lunch swim
50 laps 25yd indoor Ferris building pool, roughly 25 minutes
I haven't swam since the half Ironman. It was great to get back in the pool. My goggles were leaking a little, so I picked up a new pair after work. I got some TYR Hydrovision goggles. They're a little bigger than normal goggles. I will let you know how they work.
Saturday the 12th BioWheels & Fleet Feet BRICK
bike - 34.74 miles, 1:57:35, 17.7mph (moving time)
http://connect.garmin.com/activity/389241827
Another group ride BRICK with a run following. We left Fleet Feet in Blue Ash on bikes and rode to BioWheels in Madeira to get the rest of the group. I rode my old Fuji road bike, as my Cervelo was detail cleaned after the LMT and put in the basement on the bike trainer for winter use. I haven't ridden the Fuji in a month or so, and it took a few miles to get used to it again. My weight is more forward on the Cervelo, so the Fuji steering felt very light and responsive. Almost scary light, as I would reach for a drink of water and have to be cautious so I didn't steer off the road. The road bike also seems to climb hills better, though the 1st and 2nd fastest new Indian Hill road climbs were on the Cervelo. The road bike also shifts "faster" as the brake/shifter are one and I don't have to reach to the end of the aero bars to shift.
Those are the pluses. The Cervelo carbon absorbs road vibrations like crazy. After 85 miles on the Cervelo that one day, my back was fine. I have three herniated discs, so occasionally my back goes out. Cervelo I'm fine, but this 34 mile ride had me sleeping on a heating pad for days. My lower back felt every bump in the road! Also, the Cervelo is simply made for straight line speed. The Fuji can't touch it.
But the group ride was great. We descended Kugler Mill at about 36-38 mph, which was fun. After the ride, I went home to change for the BRICK run (Fleet Feet didn't have room for our bikes in the store). By the time I returned, the group was gone. I just did a normal 5K route and waited at Fleet Feet for them to return.
Saturday the 12th BioWheels & Fleet Feet BRICK
3.25 miles, 27:51, 8:34mm (moving time)
http://connect.garmin.com/activity/389241840
Monday the 14th lunch run solo
3.73 miles, 34:05mm, 9:08mm (moving time)
http://connect.garmin.com/activity/390479094
Tuesday the 15th BAM morning ride
24.48 miles, 1:29:07, 16.5mph (moving time)
http://connect.garmin.com/activity/390802499
On the road bike again, and I wore a jacket that acted like a parachute the entire ride. Bikers wear tight clothes because the wind really does grab the baggy stuff and slow you down. Not a great ride, but it's good to get out.
Tuesday the 15th lunch run solo
3.51 miles, 33:53, 9:39mm (moving time)
http://connect.garmin.com/activity/390927052
Wednesday the 16th lunch run solo, light rain
3.52 miles, 35:17, 10:02mm (moving time)
http://connect.garmin.com/activity/391443659
Thursday the 17th lunch run with co-workers Andy & Kelly, light rain
3.52 miles, 31:44, 9:00mm (moving time)
http://connect.garmin.com/activity/391705948
Saturday the 19th morning long run, light rain last 30 min
12.08 miles, 1:56:18, 9:37mm (moving time)
http://connect.garmin.com/activity/392460270
I left the house thinking to run 8 or 10 or 12 miles. I figured I'd just see how I felt. After a couple miles I remembered a quote I heard last week, "A smooth sea never made a skilled sailor." With that attitude, I went for the 12 miler. My confidence has been up after lunch runs with faster co-workers, where I've been able to keep up without issue. I even took the lead on one and pulled them from 9:00 to 8:00mm for the last part. My plan for today's run was to try to keep it under 10:00mm. I was able to do this for each mile split but one.
As I approached Weller Road off Montgomery Road, past B North, there is a short hill climb. I've charged up it a couple times, only to burn out later in the run. But again, "A smooth sea never made a skilled sailor." I picked up the pace as I climbed and held about a 7:00mm pace. At the top, waiting for the crosswalk, I remembered thinking, "What hill?" Hah ha.
I ran to Weller Park and turned back for home, popping a Gu and getting some water. I normally wear my Fuel Belt for runs over 7 miles, but I didn't even think of wearing it today. By the time I was only 2 miles from home, I couldn't believe how well this run was going. I normally run this route in the high 10's or low/mid 11's. This run was fantastic and it didn't beat me up too much. Had I ran another mile, for a half marathon, I would have PR'ed by about 10 to 12 minutes.
As of this writing, 10/20/13, my weight is 211.8 pounds with 18.3% body fat. I'm hoping to keep running to get ready for the Mini Heart Half Marathon in March, and then the Flying Pig Full Marathon in May. I'm watching my diet to lose 1 pound per week, getting me to around 195 pounds by March. Per a triathlon website and a bicycling website (two different formulas), this is roughly my ideal racing weight based on things like height, weight, body fat, build, etc. So, if I'm running around a 2:06 half marathon now (estimate), I might be able to run the Mini under 2:00 - which would be sweet. I'd like to run the Pig under 5 hours, beating my 26.2 mile PR of 5:47. We'll see.
Last night was the BAM Racing Fall Social at Hahana Beach on Wooster Pike. At the award ceremony, I was awarded Rookie of the Year! Pretty bad ass. It came with a $25 gift card to BioWheels. Also, I'm now on the BAM executive committee to help with running the club. Things are looking up!
Mitch giving me the ROY award:
The award:
Update: The TYR Hydrovision goggles did not work for me. My face is too wide and they were leaking arount the edge. Returned them for some normal goggles.
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