The Aerobic workout check-in thread!

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Messages 1521 - 1540 of total 1733 in this topic << First  |  < Previous  |  Show All  |  Next >  |  Last >>
Seamstress

Trad climber
Yacolt, WA
May 23, 2014 - 06:16pm PT
The splits for the marathon are about right - except for the last one which I think you mean 25 - finish. My best was 3:10. I did a bunch between 3:10 - 3:12. Getting through the first 15 miles in 1:45 was easy. Somewhere between 15 and 20 the real effort starts. We referred to the last 10K as the second half of the race. I generally held pace a tad longer and then slowed down more precipitously between 18 - 20. Move that % for 20 - 25 up over 20%, and that reflects my experience.

I'm going to run the Happy Girls Half Marathon this weekend. Looking forward to seeing those handsome male pacesetters. I haven't raced in months. The goal is to get in a good quality workout - do a total of 20 miles including the warm-up and cool-down. That keeps me on track with the 50K training plan. The hard part will be running the 8 on the next day - I want to climb and only log a couple miles instead. Let's see if I can be disciplined in this training program....
TGT

Social climber
So Cal
May 26, 2014 - 09:39pm PT
Did 105mi Saturday, with exactly the same average speed down to the hundredth. Talk about a statistical anomaly!

The plan for today was to do Baldy with 10 liters of ballast to be dumped on top to save the knees on the way down.

About 3/4 of the way to the Sierra Club hut the SB Co chopper started circling looking for "Jose and Jill" so I ended up dumping the ballast just in case I was gonna divert to going down one of the adjacent ridges. (turns out they walked out an hour or so later.)

The heel spurs must have grown since last time I had the boots on so just went to the hut and only got in 2200 ft of gain today.

There must have been 100 people up there today.
SC seagoat

Trad climber
Santa Cruz, or In What Time Zone Am I?
May 27, 2014 - 07:50pm PT
This is why I love where I live. On today's ride I was in the mountains and then along some of the most beautiful beaches in Northern California.
Sunset Beach, Manresa, Sea Cliff, New Brighton, Capitola, and that's only the south and east part of Santa Cruz!
Credit: SC seagoat
New Brighton Beach, Capitola, CA
New Brighton Beach, Capitola, CA
Credit: SC seagoat
looking North toward Santa Cruz from Seacliff Beach area
looking North toward Santa Cruz from Seacliff Beach area
Credit: SC seagoat
Sunset Beach, Santa Cruz
Sunset Beach, Santa Cruz
Credit: SC seagoat
Beautiful Day!
Susan
Jaybro

Social climber
Wolf City, Wyoming
Topic Author's Reply - May 27, 2014 - 08:12pm PT
Beautiful, Susan!
I haven't been posting to this but I'm staying busy.

21 miles on the bke yesterday, and another ten today, plus a 5am jaunt up Ancient Art. One set of pull-ups and invert sit-ups with 20lb weight vest.
John Duffield

Mountain climber
New York
May 27, 2014 - 08:58pm PT
I ran 6 miles today and 6, with the group Sunday. Two hours MTB in the woods Monday. I think I'm pretty well past the slump from the HM followed a week later by an 11 miler.

I'm really liking my Track Bike on the roads. The acceleration is good.

Two short course running races consecutive w/ends in June. So I need to squeeze in another LTR soon.
SC seagoat

Trad climber
Santa Cruz, or In What Time Zone Am I?
Jun 3, 2014 - 08:23am PT
Trying to pack in as much aerobic as possible before being sailboat captive. A scatter shot yesterday...
A 5 miler mid pace street run, ice skating (minimal aerobic), swim, gym and then my beloved restorative yoga.
Now off for a "mini mountain challenge" bike ride. Hope I'm up for it.
Susan
moosedrool

climber
lost, far away from Poland
Jun 3, 2014 - 09:18pm PT
My foot finally is good enough (1.5 years after I broke it) to do some hiking.

Hiked Mission Peak (Fremont, CA) twice today. 4000 vertical feet. Took me forever, though, 4.5h.

The foot hurts, but it was worth it. I missed my hikes.

Maybe I can climb Snake Dike after all. A few months ago I thought impossible.

Stoked!

Andrzej
Seamstress

Trad climber
Yacolt, WA
Jun 9, 2014 - 01:04pm PT
Most excellent news, Moosedrool.

Still trying to balance the training requirements for several aerobic adventures. A nagging twinge in the schilles forced me to consider adding real rest - as opposed to a rest day from biking, filled with running or vice versa. Took Saturday off - conducting the final field day for our team's entry level rope rescue course.

Sunday morning was the long trail run. I am eager to do more of it at the site of the ultra I want to do in September. So I parked at June Lake, took off, remembered I forgot to put my parking pass in the window, and ran back to the car. No worries about how I would add the extra 2 miles I needed to get that total mileage up to 22 miles now.

Ran back up the June Lake Trail to the Loowit. The boulder hopping was a bit better than the last time - I went further before trail direction confusion set in. Rehearsing this part of the race a couple more times will be on the to-do list. Navigated across Chocolate Falls and up towards the Ptarmiga Trail. At 4,200', the trail disappeared under steep and deep snow. The transition zone was about 5 feet. Tree wells loomed that were easily 10' or more deeper. I didn't have a traction device for my feet. However the grabbing tree tops for support method allowed me to survive this section without taking a screamer. Felt like a confused monkey in a frozen forest. Lost buckets of time. The aerobic conditioning here was hyperventilation from fear.

Happily I made it to the Ptarmigan. Clearly moving on to Butte Camp was silly. I basked in the sun, desparately trying to dry my socks and feet, downed some trail food, and adopted a less snow covered plan. The Ptarmigan was in great shape (usually isn't the opening weekend for Climber's Bivvy). Continued running down the gravel road, then over to Red Rock Pass where the sounds of gun blasts sang out. Not happy about this. I am out of water. I stashed a water bottle in Red Rock Pass because that is where I planned to exit the trails. Tried to glide slightly into the pass and grabbed the water. Now the run continued over gravel and rugged asphalt roads back to my car at June Lake.

All those aching body parts cooperated with no fuss. I didn't have to shortchange the mileage. After preventative icing, jumped into newly cleaned hot tub with husband. Success. Hoping more more running, less snow, and less jogging next time.
Ward Trotter

Trad climber
Jun 9, 2014 - 09:45pm PT
Been going slow the last week or two while my body adjusts to my version of the " Bulletproof Diet"
Managed to get in a mile running and some lite weight training today
Seamstress

Trad climber
Yacolt, WA
Jun 16, 2014 - 01:00pm PT
Body needs fuel, or it won't go very fast.

Easier weekend - 10 miles of running on Saturday. Biked 40 on Sunday, then ran 3 miles. Still have a long way to go to get ready for the biking event. At leaat I tacked some longer hills and lived.

Mpt gppd climbing weather this weekend. Next weekend - long run, lang ride and I want to climb. Sleep is not scheduled!!
W.L.

climber
Edge of the Electric Ocean Beneath Red Rock
Jun 16, 2014 - 01:07pm PT
Temps have gotten closer to "Africa Hot" levels here. Been hitting the stationary bike a bunch, usually for an hour at a time, here at the home office after work. Going to start mountain biking up at Charleston maybe once a week, and hopefully getting a weekly run in after work up there.
SC seagoat

Trad climber
Santa Cruz, or In What Time Zone Am I?
Jun 16, 2014 - 01:50pm PT
Short in miles, killer in cardio. A semi-street, semi-trail run up our local "cardiac hill". Indeed it was, doubly, because at the top was a breath taking clear view all the way down Monterey Bay. Not often clear on summer mornings. Just fluffs my aura and spirit and everything else.
local "heart attack hill" run
local "heart attack hill" run
Credit: SC seagoat
Seamstress, I always enjoy reading about your adventures! You go girl!

Good on ya, Moosedrool, too!

Susan
John Duffield

Mountain climber
New York
Jun 16, 2014 - 02:25pm PT
Ran off my fastest 5 mile race ever yesterday in Central Park.

A nice 6.5 Progression run today. Going after my 10k PR Sunday in Queens. Not going to be easy. The miles 2 -4 go around a Lake which seems to pump the heat and often there are puddles and mud.

But Queens is one a my fav races. It's on the site of the 64 Fairgrounds.

Fat Paul

Trad climber
Right Coast
Jun 22, 2014 - 05:12pm PT
Finished my first Mt Washington NH road race yesterday. Legs feel good today.
Jaybro

Social climber
Wolf City, Wyoming
Topic Author's Reply - Jun 22, 2014 - 05:54pm PT
First day off in like thirteen. Tried to sleep late. Lasted till a little after six. Decided for a before breakfast spin on the bike. Predicted high of 99 but it was Oudh and high sixties,Kept on going, despite lack of caffeine, pushed up the hill to the Moab brand trails.went past and up 313, eventually turned around and hit the single track and down the hl home. Ended up with 37 miles before the heat and before breakfast!
TGT

Social climber
So Cal
Jun 22, 2014 - 06:36pm PT
Did my first Century yesterday. (and first bike race ever) It was hot in Santiago Canyon and there was a lot more gain than I figured on.

Still finished in about the middle of the pack of 400.

http://bigringcentury.com/
atchafalaya

Boulder climber
Jun 22, 2014 - 09:23pm PT
7 mile run on Thursday, 20 on Saturday, and 6 tonight. Legs feel good. Ready to run something long.
W.L.

climber
Edge of the Electric Ocean Beneath Red Rock
Jun 26, 2014 - 10:57am PT
Second road bike ride of the season, forgot how fun riding the road bike up hills can be. Did 25 miles in the Mt Charleston area after work in fantastic temps, great company, and got my ass kicked. 3,700' of elevation gain at altitude...yeah. Doesn't have to be fun to be "fun," right? Thinking of switching to a compact or a triple for the big hills I seem to be attracted to riding, not a huge fan of the flats. Stoked, though! Going to start heading up there every week once a week after work. Seeing a half dozen mustangs and some deer up there was nice.
Ward Trotter

Trad climber
Jun 26, 2014 - 01:28pm PT
Yesterday did ab workout+ 2 mile run+ 2 mile speed walk --- all after 20 hr fast.
Felt really strong.
Getting used to intermittent fasting (IF)
Slept like a baby.
John Duffield

Mountain climber
New York
Jun 26, 2014 - 05:35pm PT
PRd 3 distances lifetime (HM, 10K and 5 mile) in the last 7 weeks. Ran 10 miles today. Marathon Training Season is ON!
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