power of belief

Ran to A mountain/sentinal peak, the usual route, the rain made the cobble stone and brick on congress slick, perfect.
I ran the same route I always do except that I 50/50 the whole climb up A mountain I did this run nearly 10 minutes faster then I ever have.

This is an 8 mile run, recorded as follows-
7.61 miles
1hr11min42sec
9:25 min mile average.

wow

quick run with no hip pain.
Downtown.
3.67 miles
9.03 min/mile avg
33.17 duration

hopped on the roller trainer
3.74 -distance
13min53sec-duration
max spd 20.2- mph
16.2 mph/avg

first

Never been on the Rillito river path, took park over til it turned into first then first to the path to the west end then turned around and rode to the east end, on the way back I rode through the U.

distance 33.20 miles
time-2.14.21
max speed 30.9 mph
average speed 14.8(I'm not sure I was on the bike portion the whole time due to the huge extended dirt section I had to ride through)
nasty head wind heading east.

test

hopped on the trainer for an evening cool down....WOW it's really hard to hit aero on the roller trainer

distance-3.60 miles
time-13.12
max speed 23.7
average 16.4

this deserves a picture

Worked from 4am -130pm!!!

Tried in vain to find a lap swim going on but alas no luck....

So hell lets take the bike out...:) Loaded up all 3- 20 oz bottles grabbed a goo Gu :) and some power burst thingys and headed west, rode out past Pima College west on St Mary's all the way out to Star pass til it took me around and dead ended in a resort/ Golf club then headed back, coming down star pass I got the bike up to 34 mph
(bear in mind this is a single speed) Ok then I hopped on aviation bike path and decided to see how long it takes me to ride to my new house on pantano /golf links(havent moved in yet) (38 minutes :))

Very cool, I pedaled the bike on flat up to 26-28mph pure pedal power.


Stats
36.23-distance
2.21.55-duration
15.3 mph/avg
max speeed 34.1

Pretty close to barfing having to power it up those hills on the far west side of town.

lightning sniffer

Well after exchanging my cycle computer P and I headed over to the Edith ball pool.
Unfortunately pool closed!

Finally I installed my new computer.

Took it for a test ride up sentinal peak
distance 7.91 miles
duration 35 min, 03
max speed 35.2 mph-I came flying down the big hill off A- mountain full aero position
average speed 13.6

heal

trying to rest up a little
27 minute walkish with the Loo.
Up to Reid park and a double loop around - 52 minutes 07 sec-ride
This is close to 10 minutes faster then I've ever done this ride.
I've been doing some work on the fixie...I should take pictures and post it.


I've paid for the flagstaff marathon!!! It's september 27th ....

bum hip

Revenge of my left hip, same hip I damaged last october:(

Just some tightness.

3.58 miles
40'54" duration
11'25"pace

then 20 minutes on the roller trainer

roller trainer 30 minutes

loo walk 25 minutes

30+ minute swim workout.
The swimming has really come back to me.
If I keep it on a fun goal oriented theme I feel I'll be back to swimming year round.
No plans on taking on a coach again or being competitive ever again except perhaps for a tri- and that would be solely for fun

forget

I got off work about 12am-I really just wanted to run.
Homeless sleeping all over downtown tonight.
I forgot how much I really enjoy the feeling of running, the act of running.

3.61miles
40'07"-duration
11'06" mi/pace

after that
30'52" fast walk with the loo dog

loo walk

run walk the loo around the block 25min53sec

first night home

I unpacked. I feel damn good.
Something else worth mentioning, during the 12 hour run I took no ibuprofen and did not change shoes or socks!!!!! I've felt great since, barley stiff.

Put in 22min40sec-96 on the roller trainer.

Cameron park's 12-hours of hotter then hell

I went to cali for my birthday, the first day in I got to put in a few yards @ my favorite swimming spot in the mountains!!! Gotta to visit with a ton of friends and family and I got to run!!!!


My birthday race August 16th- Several other runners and myself lined up @ Cameron park lake to run the 1.25 mile loop continously around the lake for either 6 or 12 hours.

I chose the 12 hour run.

I had a smart strategy and was testing my strategy plan for Javalina....

I started out walking for an hour- then running 5min on 1 off for an hour-. Then 10 on 1 off for an hour. In fact I walked a large amount.
I was doing well, It got hot about mid day, maybe 1:30 or so it hit 100 degrees, no shade on the back side of the lake.

Well things went well I wanted to complete 50 miles comfortably and WAS well on track for the finish.
After I finished 30 laps I was allowed a pacer, unfortunately mine didn't show.
Well I recruited a women I saw helping support the run/walking fun laps as my pacer.

She turned out to be a seasoned ultra runner and was so stoked to do it!!!!!!

Yeeesssss.
a few laps later I started feeling funky... really funky ......reallly really reallly funky.
I told my pacer and we walked into the aid station.
I had just ran for 10 hours.
They sat me down and tried to help me eat, I smelled food and started gagging and convulsing!! Great!!!!! Everything turned sideways and my eyes felt like I was cross eyed!!! Crap.....

Hey the cool part was I got to meet Helen and Norm Klein!!!
They've been married 40 years and helen still runs 50 milers!!!! She's 84!

Norm came over and threatened to kick my ass unless I ate some saltines and drank coke.
I did and 20 minutes later felt well enough to walk slowly....

Norm and Helen Lectured me about my eating and prepped me for Javalina informing me that I needed to teach myself how to eat or wouldnt finish Javalina. The heat is what got me and killed my appetite.

My pacer saved my ass, in fact after laying for 20 minutes, me and pacer walked for 25 yards at a time for 1.25 miles, then I grubbed on salt potatoes and a gel....
Then the next lap we walked the whole thing fast ,then a few more!!!
Time was running out and it looked like I wouldnt make my 50 miles .

So I started run/walking I had just enough time for 1 more lap and my pacer made me do it on my own.
So I motered.....Final- 47.5miles!!!!!!! 38 laps total, 11 hours 46 minutes and was out of time to do another lap!!!
(The guy who won did 60 laps=70 miles!!!!)
All in all I was still on a comfortable pace for a 24 hour run, in fact as long as I eat well, I have high hopes of finishing in or under 24 hours!!! but should make the 30 hour cutoff.
Another good lesson learned and a happy birthday to me.

sorta taper

Went up sentinal peak (run)
I forced myself to walk for 10 minutes to start, then I would run for 10 and walk for 1.
I did this the whole way and finished in1hr24min
Which is only 4 minutes off of when I run the whole way.

Run/walk seems to play havoc on the nike+ sensor.
In fact it shows the 8 mile run @ 7.50

Last run until HOTTER then HELL on Saturday!!!!

a first

Decided to ride my Sentinal peak route on the fixie.

Ooee that was a tough crank up that hill and coming down the hill my poor legs couldnt keep up with the fixed gear ahhhh crazy legs.
38min11sec04

no internet

last night I put in 35+ on roller trainer.

miss

walked last night for 32'28"

Swam @ quincy douglas for a solid 30+++minutes

ran
3.13 mi/run
33'10"
10min35sec/pace

tired

for whatever reason I was very tired today.

Put in a solid 30 minutes in the pool
(edith ball)

not again

a walk around the block, the loo dog is sick so she didnt get to go.

The calibration on nike+ is off yet again!!!
It recorded this walk as 1 mile yet it's the same one I regularly do and it's about a mile and a half....grrrrr.....oh well.
Friday is my last long workout day til HOTTER THEN HELL 12!

ack

55+minutes on fixie did a few laps around Reid park.

In a past life

I'm pretty sure I was some sort of aquatic mammal at one time.

went to fort lowell pool 20+ minutes before it closed due to lightning.
I was able to put in a lot of yards, my endurance shot way up.

drove home put on the running shoez and ran up out and around to A mountain.
1hr21min

got home
got directly into my riding shorts and got right on the roller trainer for 30 min


recap
20+ minutes endurance swim
drove home 10 minutes

7.96mi run
1'21.07 duration
10'10" mi/pace

30 minutes roller trainer

5 minute break
loo and p walk
1.33mi
42'19" duration
31'46" mile/pace

poor neglected loo dog

For awhile there poor loo was'nt getting any walks and she seemed to pooped out to run.

Tonight we did a repeat of last night
1.4/mi
30'37"/duration
21'50sec"pace

By leaps and bounds

Went to quincy douglas pool for 30 min swim work out.
I'm putting in more yards already.

Still have a little time before work so 12min30 sec on roller trainer.

shower...time for work

If I am unable to run

I will walk.
So afterwork I
Walked Loo around the block

1.45 miles
30'15"duration
20'48"/mi pace (Loo likes to pee on everything :)