There was some major wind up at the Boulder Res today 35-40mph. 67* and sunny.
I watched video of the BB course and at mile 2 there is a huge hill so at the Boulder Res I went a way so that I would encounter a hill at roughly the same distance (with the wind).
Probably went out too fast because it wasnt long before my throat was so dry that I couldnt breath. Coming back the wind just about stopped me dead in my tracks.
5.3miles in 38:26 Pace= 7:17
Ill have to shave off roughly a min of time each mile if im going to break my goal of 40 mins in the Boulder BOULDER 10k, maybe the new shoes will help a bit. I know I have a 6 min mile kick in me no matter what so all I really have to shot for is 5 in 34 and ive already done 5.3 in 36min.
After the short ride back into the wind, I had a quick lunch and headed to the gym for some cross training, trying to work the lungs as much as possible today!!
Showing posts with label Res. Show all posts
Showing posts with label Res. Show all posts
Monday, May 24, 2010
Tuesday, April 27, 2010
Hug a Track and Field Runner for good luck
Yoga class at 24hr fitness to loosen up. Im majorly sore, so I took the day off from lifting. The class really did help out, and you wouldnt expect it but you do work up a bit of a sweat. I managed to master the Birds of Paradise pose but I fell on some pretty easy ones due to my mat moving and lack of yoga practice. I'm going to try to throw 2 sessions in a week to get my flexibility back before the next cycle which i'll be lifting again heavily (after the Colfax Marathon relay), and ill be doing a lot more hills and mountain hiking (have to make up for lost exercise from skiing).
I got on the bike after that to ride up to Boulder Reservoir, however 2 miles in I slammed a pot hole and lost pressure in my back tire. Flat and stranded there was only one thing to do. Walk home in disappointment with my helmet in hand. The negative energy that I just expelled had returned 2x, for when I got home I found that my spare tube also had a hole in it.
Devotion, Dedication, whatever, I made it up to the Res parking lot. Got out and blasted out the of the gates the first mile which was close to 6:15 pace, crossing the 2 mile mark in about
5.24 miles in 37:34, Pace=7:09
Sore as hell!! My quads felt like someone hit them with a bat. So I never opened it up, there are 3 major hills and I feel like I can go at least 6:30 pace. Which would be @35mins. Less windy this time then last time.
My goals for the month were Run, Bike, Swim=90,200,2 but at this point they are 37, 125, and 1.45. With my bike out of commission and my leg soreness im not sure if ill be able to reach those goals. I certainly got in more then last month already and its a result of both increased distance and getting in more nice training days. I've done more blocks and Bricks this month and so far that trend is working out. Ill chart my improvements (Run, Bike pace) in one of the next entries. until then, stay healthy
Nomaste
I got on the bike after that to ride up to Boulder Reservoir, however 2 miles in I slammed a pot hole and lost pressure in my back tire. Flat and stranded there was only one thing to do. Walk home in disappointment with my helmet in hand. The negative energy that I just expelled had returned 2x, for when I got home I found that my spare tube also had a hole in it.
Devotion, Dedication, whatever, I made it up to the Res parking lot. Got out and blasted out the of the gates the first mile which was close to 6:15 pace, crossing the 2 mile mark in about
5.24 miles in 37:34, Pace=7:09
Sore as hell!! My quads felt like someone hit them with a bat. So I never opened it up, there are 3 major hills and I feel like I can go at least 6:30 pace. Which would be @35mins. Less windy this time then last time.
My goals for the month were Run, Bike, Swim=90,200,2 but at this point they are 37, 125, and 1.45. With my bike out of commission and my leg soreness im not sure if ill be able to reach those goals. I certainly got in more then last month already and its a result of both increased distance and getting in more nice training days. I've done more blocks and Bricks this month and so far that trend is working out. Ill chart my improvements (Run, Bike pace) in one of the next entries. until then, stay healthy
Nomaste
Thursday, April 8, 2010
Tweaks and Changes
Bike Run Combo
Bike 10 min = @ 3.5miles
Boulder Res Run=5.33miles 37:36 pace= 7:03
Bike 35:36 min =9.92 pace=16.76mph
Im pleased with the run, I actually could have gone a bit faster even if my calfs werent still sore from Monday's calf 400m. Looking forward to the track workout on Sat! Enjoying seeing my pace drop dramatically and seeing my distances increase. That 5.5 felt more like a 4mile.
This week and next im really going to concentrate on my biking and swimming which arent really seeing any improvements thus far. I also set some distances goals on Ontri (that really is a great site!!) and I want to run one 10 miler in the next two weeks once my blisters fully heal. Then im going to tone it down a little for a 2 weeks cycle and get some speed back in my legs so that I can finish up my soccer season. I just signed up for the Colfax Marathon Relay, not sure which leg im going to be running but its anywhere from 4 to 6 miles, and im super psyched to see what our team can do. Top five at least!
I've decided that one of the first changes im going to make is to jack up my Crossfit workouts, and double them to make them more conducive to endurance racing. Ill call the next Red Rocks workout "Super Chad" which will be all 3 of my chad workouts in one.
Bike 10 min = @ 3.5miles
Boulder Res Run=5.33miles 37:36 pace= 7:03
Bike 35:36 min =9.92 pace=16.76mph
Im pleased with the run, I actually could have gone a bit faster even if my calfs werent still sore from Monday's calf 400m. Looking forward to the track workout on Sat! Enjoying seeing my pace drop dramatically and seeing my distances increase. That 5.5 felt more like a 4mile.
This week and next im really going to concentrate on my biking and swimming which arent really seeing any improvements thus far. I also set some distances goals on Ontri (that really is a great site!!) and I want to run one 10 miler in the next two weeks once my blisters fully heal. Then im going to tone it down a little for a 2 weeks cycle and get some speed back in my legs so that I can finish up my soccer season. I just signed up for the Colfax Marathon Relay, not sure which leg im going to be running but its anywhere from 4 to 6 miles, and im super psyched to see what our team can do. Top five at least!
I've decided that one of the first changes im going to make is to jack up my Crossfit workouts, and double them to make them more conducive to endurance racing. Ill call the next Red Rocks workout "Super Chad" which will be all 3 of my chad workouts in one.
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