Thursday, April 30, 2009

Wonderful ride in to work

So this is the second ride of the season. It has finally quit raining/snowing and we have some decent weather. Last night I decided I would ride in to work instead of swim. So I left at 7:25 am which is a little later than I wanted, but the wind was kind to me.

In fact there was NO wind. The flags all showed no breeze at all which is perfect. Here are the stats:

31.6 miles
1:42 time spent
18.5 mph avg speed

The ride home was a different story. It was breezy coming from the north so it wasn't as fun going home.

On the Legacy bike path in Bountiful there were a couple kids and one of them was weaving left and right from each side of the pavement. He was heading towards me. He was looking up and clearly saw me from a ways off. When we got closer to passing each other I thought his game of weaving onto my side of the path would stop, but no he kept on going and was about to hit me just as we passed. I had to get up off my aerobars and said "Watch out!". He wasn't smiling like he was trying to be a smart ass, just a goofy look like he didn't care. So just another dumb ass.

The wind got less severe as I got into Farmington. Then I started cramping up in my stomach in Kaysville so I stopped for a second at a park. I lied on my back and stretched it out real good, then resumed my ride home. I did the 31 miles in @ 1:58. My GPS ran out of batteries just as I was heading up Bluff. Not the best ride, but at least it didn't rain on me.

Total for the day: 62 miles, 3:48

Wednesday, April 29, 2009

Pioneer Park run

Today was a nice day. Sunny, not too hot with a slight breeze. Measured out that it is .30 miles from Tomax to Pioneer Park. Then one lap around the park is .45 miles. I did 10 laps and ran from/to Tomax. I did that in 45:05

.3 - to PP
4.5 - 10 x .45m
.3 - to Tomax

5.1 miles in 45:05


Monday, April 27, 2009

Run with Cathi

Ran to return the redbox up on Antelope at McDonalds, and then continued on with Cathi and turned right at the gas stations on Main, then went down to Gordon and continued back home.

Total miles: 4.6 in 41:16

Friday, April 24, 2009

Long Run with Cathi - 15 miles in 2:20

This morning I was planning on a new record - 10 miles. But I felt so good and kept going and going. But by the time I got to 12 I was beat so we started home. The route was good, the sun was out and the wind wasn't too bad. This was our last day here in Falmouth so I wanted to make a good memory before we left. Excellent run:

Thursday, April 23, 2009

Lifting in Pocasset, MA

This evening the pool was closed in Sandwich and man was I angry. I was really looking forward to swimming and wanted a good workout. Cathi pointed out this gym on the way back to Falmouth. I went inside and it looked like it would work so I paid the insane price of $10 and had a great workout. I did everything in 3 sets. I did:

Bench, decline DB Press, Machine flys, cable tri pulldowns, machine overhead tri extensions, Wide Grip rows, tricep overhead press, preacher curls, alternating DB Curls, Incline bench, decline bench press. Very good gym and killer workout. I'm gonna be majorly sore tomorrow.

Felt much better afterwards. I needed a workout and was going nuts thinking I wouldn't get something in.

Wednesday, April 22, 2009

6 mile run in Falmouth to the beach

Cathi and I got up this morning and ran 6 miles in Falmouth. We wanted to run to the beach and we did that. It was awesome. There was only one hill, a wonderful path to run on the whole time and loved the fresh air, even the smell of salt from the beach and then back to the hotel. It was sunny and cool. Perfect running day.

Tuesday, April 21, 2009

Running in Braintree after running 10K in Boston the day before

I was stiff today and slept so good last night. We stayed in a Motel 6 in Braintree so we wouldn't have to drive up from Falmouth where we're staying. So I got up at 7:15 and ran/walked the following:

Only ran about half this cause my legs were very stiff and knew that I'd be running with Cathi tomorrow. Did this in about an hour.

Monday, April 20, 2009

Running the last 10K of the Boston Marathon

Cathi and I took the red line train up to Park Street. Cathi got off to get on the buses to go to the start while I took the green line to Newton Center and walked a half mile up to Commonwealth Road to the base of Heartbreak hill @ mile 19. I got there at about 7:45 and waited and froze in the slight wind until 11:00 am. There was a concession stand that offered hot chocolate. I must have purchased 6 cups throughout the morning. I was shivering like a little girl. I saw the wheelchair entrants zoom past, then a double amputee guy with long metal legs come next, then the fastest ladies, then the fastest men. Then I waited for another couple hours.

I was getting text messages on my phone when she got to the 10K (6.2 m), 1/2 marathon (13.1 m), and 30K (18.6 m). I was at mile 19 so I knew once I got the last text message she would be there in just a couple minutes. I started stretching out real good at 1:30pm. Then I got the 30K heads up on my phone. I saw her in just a couple minutes and she had a huge smile on her face. She was so excited to have me join her at the start of heartbreak. I'm glad I was able to do that because we just zoomed up that hill. We were passing people left and right. We had to navigate in and out of slower runners. It was cool because I was able to help motivate Cathi to pick up her pace even up that hill. Her pace time just kept getting better and better.

There were thousands of people cheering on the sides the whole time. Lots of high fives, people offering sliced oranges, water, and even kisses. I declined everything. I stayed ahead of Cathi trying to be like a carrot in front of her. Not too far though. Just enough to help guide her in and out of the runners in front who were slowing down and needed to pass. It worked out great. I felt wonderful and lots of energy. When we saw Bill and Roceil at mile 25 I was going to bail, but Cathi asked me to stay longer so I stayed until the route turned at 26 just before the finish line. I found a small gap in the cheering section on the side and jumped and over the barrier.

Within a minute I got her last text message. Her time was 4:10. Not bad. I had a great time and would love to be able to do the whole thing if I ever get that fast.

Results of Cathi's Boston Marathon - 4:10:31

Boston Marathon #16 - 4:10:31

The marathon I've been looking forward to for months now! I was so excited to have a chance to get to run this marathon. It was the 113th annual Boston Marathon. Over 26,000 people ran it. There were crowds almost the entire way. There were crowds 4 people deep some places, especially the last 4 miles or so. It was like the whole state of Massachusetts was behind us. All of the marques welcomed the runners. Tons of signs. Many of the fans handed out oranges or water. I was so impressed by the support of this great city.

My race was good. I started out pretty slow - around a 10 min mile pace! I was able to pick it up. I was about exhausted by mile 20. The Newton Hills weren't too bad. In Newton is were Heartbreak Hill begins at Mile 19. It is two fairly good sized hills that stretch from 19 to 21. Gordon joined me for the last 6 miles. He pushed me. Mom and Dad were waiting at mile 25 and that helped me alot too.

I finished around a 9 min mile pace. It feels great to pick it up near the end.

Friday, April 17, 2009

Run to not feel so old

Man - I'm still sore from Monday's run, but I'm not just gonna let me old creaky body just keep recovering. It's taking too much time! So today at lunch I went downstairs, stretched really good and then did 4 miles in 36:20.

I'm feeling better in fact, I don't feel very sore anymore. The pace was great and didn't feel any pain during the run, just sweat. Good stuff. I'm excited for today's work day to be over!!! Then my vacation with Cathi begins!

4.125 miles total including slight warmdown

Thursday, April 16, 2009

Psoas strain

Well I was right. I was going to be sore. But not in the area I thought I was. I thought my legs would be sore, but instead my Psoas Major is sore. It isn't painful as in it feels torn or anything, just stiff, like I did too many crunches or something. When I stretch the muscle it feels like it's just sore and not really injured.

My back is sore too (Lats, lower traps), but not too bad.

So because of that my goals for this week have been shot. I was planning on running 5, 7 and 9 miles on M/W/F this week. Well I ran almost 9 on Monday and that is why I'm sore. The soreness definitely does not affect my swimming so I'll be stepping that up a bit this week because even walking is a little painful. Running is out of the question this week. I may have to try another long run (10 miles) only one more time before the Memorial Day Half Marathon. If I keep doing 5-6 miles runs I'll probably avoid the soreness and get some good training in, but if I do long runs then it will probably cause me to need too much recovery time. If this doesn't heal pretty quick I may need to reanalyze my goals.

Tuesday, April 14, 2009

Just getting the blood to flow

Today at lunch I just did a short little stint:

15 min bike
5 min elliptical
15 min - 3 sets each of Bench Press & Preacher Curls

Nothing major, just enough to get the blood flowing. Had a healthy lunch and went back to work. Tomorrow is my running day. I'm a little sore from yesterday, but not so much that it should affect tomorrow's run much.

Monday, April 13, 2009

Long run with Cathi - 8.75 new PR

OK - when you a wimpy newbie runner like me, you're breaking PR's left and right and today was no exception. Today it was a beautiful day. I wish it would stay that way and I could ride my bike in to work, but tomorrow is forecasted to be crappy. But I took advantage of it today and worked through lunch and got off in time to get home to go on a long run with Cathi.

Here's the route she took me on. It was supposed to be 8 miles, but ended up being almost 8.75. It took me 1:22:15 to run this route. A little slower than what I wanted, but I didn't end up walking. I paced myself well and was able to pick it up going up 1000 W.

Felt good. I'm going to be sore tomorrow. My knee was giving me just a small amount of grief at about mile 7, but I kept on going and it went away.

One reason I did this run is yesterday after discussing with Cathi, I'm going to up my goal of doing a half marathon to next month! I was jumping a huge hurdle just last week saying I was going to do the Pocatello Half marathon this year. Now I'm doing two half marathons this summer. With my first full marathon planned for Ogden Marathon next year. I'm getting hooked people!

Getting updates on Cathi's Boston Marathon

If you're interested in getting real-time updates of Cathi's race, you can get her time at the following point:
  • Starting line

  • 10k

  • Half-Marathon

  • 30k

  • Finish

You just have to simply text RUNNER to 41234. The BAA will text back a request for her bib number. Just text back her bib number: 18209.

Visit this page for more details or other options.

Cathi's Bib number is: 18209

Friday, April 10, 2009

Awesome run

Today I stretched real good before my run and planned on doing 6 miles depending on how well I felt. I started out at 6.0 mph @ 2.0% grade. Felt so good after 3 miles I moved it up to 6.5. Then kept moving it up till I got to Mile 6.75 up to 8.0 mph.

So I did 1:00 even @ 6.75 miles total.

Great workout!

Wednesday, April 08, 2009

Slightly steeper

I was planning on doing another 6 miles today, but due to shortness of time during lunch break I only did 4.5 miles, but I increased the grade to 2.5% for the first 3 miles. Then down to 2.0% for the last 1.5 miles, but increased the speed from 6.0 mph to 6.1 Barely noticeable either way.

4.5 miles total @ 45:00

Monday, April 06, 2009

6 Mile Run no walking at all

This is the farthest I've ever run without taking a single step as a walk. Ran the whole time @ 6.0 mph or higher.

On the sixth mile I increased 0.25 mph every quarter mile. When I finished the six miles I was at 7.0 mph

Completed in 58:30

Felt really good about this run. I was sore to start with from last Saturday's run with Cathi. My Quads are feeling it!

Saturday, April 04, 2009

Running part of the Yakima Marathon with Cathi

Cathi and I drove up to Washington starting Friday morning. When we got there we got the packet and then went to Olive Garden for dinner. It was delicious.

Then we went back to the Selah Civic Center to listen to "Rev" talk about marathons. It was funny. Great comedy routine. There was a guy there who was running the marathon blind.

The thing about the Yakima marathon is that at mile 22 there is a pretty good sized hill that lasts about 1.5 miles. Once you get past that your on the homestretch. I told Cathi that I skipped my Friday run so I could run the last 5 miles with her on the marathon. She was very happy about that.

So Friday night we parked in a parking lot in some subdivision and watched Pelican Brief on the laptop. Cathi was getting a little frisky and well the cops came. But by the time they came we were innocently watching the end of the movie. They just said they wanted to make sure it wasn't a couple of teenagers. Hehe.

Cathi woke me up in a panic. Gordon! It's 6:15! We missed the bus! I found that hard to believe since I set my alarm for 5:30 and its loud. After a few seconds I had to calm her down. Her clock was still on Utah time and we were in Pacific Time Zone. After that we couldn't go back to sleep. We drove over to the Civic Center and Cathi started her routine for getting ready.

She boarded the bus and I killed a couple hours watching "Contact". Then I drove to the finish line and started walking. I saw the first hundred runners during that time. When I got to mile 21 I waited for only about 15 minutes before I saw Cathi. I knew that she was a little behind in getting under 4 hours, but that's OK. As long as her hip doesn't bother her. The last long run she took really scared her because she had some big pain in her hip. But when she met me she was so happy. She said, "I've never felt this great at the end of a marathon!".

So we started up the long hill. I went over it to get to that point and knew it pretty well. I knew I could run it without walking. I was concerned for Cathi though. She had already run 21 miles to that point and might be tired. She just said, "Bring it! See if you can keep up Gord!" I was glad to see her so peppy.

It was warm by the time we got to the top of the hill. I looked down and saw that my underarmor shirt that I had tied around me had come loose and fallen. I started to turn around to run back for it, but then I realized I wasn't here to save my favorite workout shirt, but to motivate Cathi so I turned back around and chased after Cathi. The whole time up that hill we ran and were passing people left and right. When we came down the hill we still were passing people left and right.

Cathi's average speed was barely increased during the climb and was actually pretty quick coming down. She ended up with 4:14:22. Not bad. We had a fantastic run and I was able to run the whole time and enjoyed being with her.

The drive was 22 hours round trip and my Mom was so kind enough to help with the kids for those two day. What a great trip! Now I'm really excited for Boston in two weeks.

Here is a short two minute video of our trip:
From Cathi's Marathons

Thursday, April 02, 2009

Intense Ride

Got back on the bike downstairs during lunch and did 1 full hour of 6 min intervals (Easy to super hard)

Kicked my butt and it felt great afterwards!

Wednesday, April 01, 2009

6.5 mile run

I was very happy with today's workout:

3 miles - 3 miles run @ 6.5 mph @ 2.0% Grade
.25 miles - recovery (pulse @ 148 @ 4.0 mph)
3 miles - 3 miles run @ 6.0 mph and increase last .5 mile in increments up to 8.0 mph)
.25 miles warm down

6.5 miles @ 53:00

I'm going to count this as my new distance record for running.