9/30/09: running and abs+

I realized that I run faster in the morning than in the evening, and that I run faster on the trail than when I'm running in circles on the track. Regardless, I was feeling sleepy and this run perked me up so much that I was even able to go to abs class afterward.

WEEK 6 Mix 2

32 minutes from 130 to 140 BPM

BPM CHART:
5-min. warmup @ 130 BPM
10 min. @ 140 BPM
3 min. @ 131 BPM
10 min. @ 140 BPM
4-min. cooldown @ 130 BPM

9/29/09: swimming

Today was an extremely slow day and I didn't get a good workout. Having trouble sleeping again and it's sapping all my energy.

Ride for Life pics

At the start and finish lines...



Victory ride...

9/28/09: running

I'm officially getting slower each time I practice! This run was in Barton again.

WEEK 6 Mix 1

32 minutes from 131 to 141 BPM

BPM CHART:
5-min. warmup @ 131 BPM
5 min. @ 141 BPM
3 min. @ 132 BPM
8 min. @ 141 BPM
3 min. @ 132 BPM
5 min. @ 141 BPM
4-min. cooldown @ 131 BPM

9/27/09: running and spinning

Went for a run on the track in Barton Hall on account of the rain. It's not so bad running in circles if you've got a goal to keep yourself motivated. I'm a little disconcerted that I'm actually getting slower. Maybe it's because I run slower over long distances than when it's interval sets with short bursts of running? The first mix of week 6 is back to intervals so I'll get to test this hypothesis shortly.

WEEK 5 Mix 3

28 minutes from 130 to 140 BPM
BPM CHART:
5 min. warmup @ 130 BPM
20 min. @ 140 BPM
3 min. cooldown @ 130 BPM



Since 20 minutes of running isn't really a workout, I also went to spinning class (17 miles). I clipped in to the bike for the first time, which was fun. I'm not happy that winter is coming, but I did miss going to spinning class and the thorough exhaustion that follows it. No insomnia tonight.

9/24/09: swim conditioning

I decided that since I'm no longer training exclusively for biking, it's time to start giving equal weight to swimming and running. That being said, there's really not too much to say about swimming so these posts will be short.

Today was a major day for lane reassignment. I'm still in Lane 1 (medium), but a few people from the slow lanes also moved up, so some of the faster people from Lane 1 switched out. It was the best workout I've had so far since we did a lot of swimming pulls, which is swimming with a buoy between your legs so that you only use your arms. That's probably why it's so strenuous for me--- right now, my arms are my weakest muscles.

Other activities

9/1/09: 30 min on the elliptical to Week 3: First Day to 5K
9/2/09: running, 2.4 miles of Week 3: First Day to 5K
9/2/09: abs+ with Elaina
9/8/09: running, 2.45 mi, 12'27" min/mi, Week 4
9/9/09: swim conditioning (Lane 5)
9/15/09: swim conditioning (Lane 5)
9/16/09: running, 2.45 mi, 12'16" min/mi, Week 4
9/17/09: swim conditioning, 1350 yards (Lane 5)
9/19/09: running, 2.46 mi, 12'04" min/mi, Week 5, Mix 1
9/20/09: running, 0.95 mi, 11'07" min/mi
9/22/09: swim conditioning (Lane 1)
9/23/09: running, 2.26 mi, 12'59" min/mi, Week 5, Mix 2
9/23/09: abs+ with Elaina

15 mile ride through Ellis Hollow

This ride was with Shamoni.

Ride stats:
Time: 1:21:17
Distance: 15.060 mi
Avg Speed: 11.1 mph
Max Speed: 30.1 mph


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14 mile bike ride through Ellis Hollow

Annie's birthday present to me was to accompany me on this ride. The fall colors are just about to start, and the sun was starting to set as we were heading back. We're getting to the best time of the year to ride a bike.


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101 mile ride around Cayuga Lake

Ride stats:
Time: 7:10:12
Distance: 100.79 miles
Avg Speed: 14.1 mph
Max Speed: 35.7 mph

Well, it's done now. I decided to go for the full 100 miles instead of just 85 since "it's only another 15 miles." I realized that I wanted to try to do a century, and that I would be okay if I couldn't complete it and needed to be picked up early. There were moments when I thought I wouldn't be able to finish and moments when I almost gave up. Here's the breakdown of what I remember:

Miles 1-30 Easy! Flew up the hill on Rt 34 without a problem. I did wish I had eaten breakfast but managed to make it to the first pit stop anyway.

Miles 30-50 Started to feel tired and couldn't believe I wasn't even half way done.

Miles 50-60 Got a second wind. Crossing through Montezuma was exhilarating because I knew that was at the top of the lake and the halfway point. I had driven through there before but it was amazing to bike to there all the way from Ithaca. I did take two ibuprofen at lunch because my knees were starting to feel a bit creaky at this point.

Miles 60-80 This is when I started to feel like I couldn't finish. My speed dropped down to 9-10 mph and I felt like I had no more energy to give. I was riding pit stop to pit stop, and decided to just see how much further I could push it.

Miles 80-100 I started to feel better as the end got closer. I've done dozens of 10-20 mile rides, so I tried to muster up the energy for just one more short ride. The last 10 miles felt great. I knew I had the stamina to finish, my speed picked up, and I coasted up the hill coming out of Taughannock without any problem.

Overall, the support for the ride was amazing. The organization that went into each of the pitstops in terms of location, staffing, and refreshments was so well thought out. There were motorcycles and cars following alongside us the entire time to pick up tired bikers, help fix flats, or just encourage us up the hills. There was a flag person at every intersection to help guide traffic-- I only had to unclip at one light the entire ride. People from the community came out to sit along the roadsides with signs of support or to wave from their front lawns. I'm glad that my first century was done with STAP with a wonderful group of volunteers. My next goal is to volunteer my time for an event like this.

And lastly I'm so grateful for the support of my friends and family. People donated their money, trained with me, listened to me talk about biking incessantly, came to meet me at the finish line (and gave me a speed course in changing a flat tire!), cheered on the victory ride, and celebrated with me at the end. You guys really powered me throughout this whole summer and to say I'm thankful is an understatement.

Here's an approximate map of route with pit stops at King Ferry Winery, Frontenac Park, Verdi Signs, Seneca Falls Community center (lunch), Thee Amish Market, Bellwether Hard Cider, and Cass Park along the way.


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41 mile bike ride to Candor

I reduced the tension in my pedals today and now I'm much less scared of using them for the ride around the lake. I can unclip in milliseconds and clip in much easier than before. I do have a new fear... unrestrained dogs. I was chased down by one until it's owner came out and called it off. I'm not really sure what I should do to defend myself from the next one.

Time: 3:10:46
Distance: 40.598 miles
Max Speed: 32.4 mph
Avg Speed: 12.8 mph


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30 mile ride on 34/34B

Almost identical to my ride on July 29, except in reverse direction. After that ride, I vowed never to bike 30 miles again on a weekday. This wasn't so bad, perhaps because this direction has a 7-8 mile stretch that is slightly downhill which was the opposite of the situation when I did it last time. I went with my friend Andy so my speed was a little faster than usual.

Time: 2:05:13
Distance: 29.841 miles
Avg Speed: 14.3 mph


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Nike+ iPod kit

What I really wanted was a Garmin Forerunner 305, but what I've settled for is a $10 bike computer, free digital watch courtesy of my sister, and now, a $30 Nike+ iPod kit. It's a neat little gadget that has two components. One is an adapter that plugs into an iPod. The other is a sensor that slips inside a running shoe. It turns out that my running shoes are Nike+, which means that they have a little compartment in the sole of the shoe to hold the sensor. I wanted a pedometer so that I could expand beyond running up and down the same trail but still keep track of distance. It also allows me to program workouts, tells me how much longer I have to finish, plays my power songs towards the end of the workout, and logs all of my runs on the Nike website. The best part is that my sister has one too, so we can compete online to see who runs further and faster!