Saturday, March 24, 2007

Week 12

Three runs this again this week. That indeed was the plan. However, the plan also called for the third run to be a 10K race tomorrow morning. However, the threat of overnight snow combined with the fact that it is sunny calm and 50 right now, prompted me to change the plan. I chose to run today, despite having run yesterday, and instead of a 10K race it was my 10.8 mile run. I've wanted to begin lengthening my runs again, and today was the perfect day to do so. I'll admit being a little apprehensive about how it would go. The last time I did this run was week 7 and it was a 1:10. I ran with my HRM then. Today I ran by perceived effort and once again ran for a decent time. It wasn't a max effort, but I was trying for a fast run. To my surprise I ran a very strong 2nd half of the run today. I think my 1/2 way split was almost identical to week 7, but I finished in 1:08:42. I did feel like I had some real kick going. After weeks of not seeing any real gains (and indeed not even running long), it's nice to see things start to fall into place. I'll be nice and relaxed as I take my new bike trainer for it's maiden voyage tomorrow.


Oh yes, my new trainer...I almost forgot to tell you. For my birthday I got a new bike trainer, a Kurt Kinetic Road Machine fluid trainer. It's warrantied forever and is generally acknowledged as the trainer with the ride most like being on the road. The resistance unit is precisely calibrated for the same power curve you'd experience riding a 1% grade, so I can train by power simply by knowing how fast I am going. As cycling coaches say, a watt is a watt is a watt, so if you can ride 300 watts for 30 minutes on the trainer, you'll be able to do that outside also, no matter what the terrain.

**Update: Okay, I took the Road Machine for it's maiden voyage (30 minutes w/4 intervals 2min on 1min off @ ~275 watts on). It is a sweet device...sweet and cruel. It suckers you in by being really easy at slow speeds, and then kicks your ass as soon as you try and go hard! Granted I'm a little tired right now, but it looks like currently my avg. sustained power for 30 minutes would be in the realm of 230-240 watts (as measured by the power vs. speed chart supplied with my trainer). As I start to focus on this training a little more we'll see how I improve. I race for real (a duathlon) in four weeks time. I'd like to be able to sustain 280 watts by then (could be wishful thinking) with an ability to hold 400 watts for 45 seconds to a minute (would mimic the one steep climb on the race course). Alexandra has been kind enough to nap today, so I'm thinking of loading up a water bottle and "spinning" for another 30 minutes. This trainer is much easier and more comfortable than my old one for riding easy. **

Runs: 32
Mileage: 6/5/10.8
YTD Mileage: 221.75

Friday, March 23, 2007

41

  • It's greater than 40.
  • Is the new 30.
  • More than twice 20.

Monday, March 19, 2007

Yo' this is how we roll...


There's a new "ride" at the Kehm household.

Turning 3





If you didn't guess there was a "Thomas" theme.

Week 11

Three runs this week, though not big mileage. The weather made it tough, and then Alexandra's birthday party filled the weekend. I got out for another 10K time trial on Sunday, w/o a HRM. 38:38. Much better.

Runs: 29
Mileage: 6.5/6/6.1
YTD Mileage: 199.95

Saturday, March 10, 2007

Weeks 9 and 10

Week 9 was the week on went on vacation, so it was a short training week. 2 runs. 9 total miles. The most notable part was the set of 400m repeats I did AFTER riding my trainer in the morning. The workout was 4x400m with 200m easy between. The times were 1:11, 1:16, 1:15, 1:15. That's the best set I've done in a long time. I also put in a 35 second 200m sprint.

This week I've run twice so far. 5 miles on the track with a 200m sprint at the end of the workout: 30.85 seconds. The other run was 6.5 miles on the bike path. Nothing too hard. I've been using my HRM to make sure I keep the intensity under control. I have one last run scheduled for the week. I'm not sure if it will be today or tomorrow, but I'm running a 10K test. This is the same loop as week 6. The time to beat is 39:22. I'm racing 10K at the end of the month, and my track speed tells me I'll have a kick, but I haven't been running long lately so I'm curious to see how my overall speed does. I'll be testing with my HRM on with a target in the low to mid 150s.

**Update: Okay lets call that mid to upper 150s, with the last mile and a 1/2 in the 160s. This was not my best run ever. I overcooked it in the beginning, and then ran out of gas. My heart rate was pinned at ~95% and my legs just slowed down. I could not get the turnover going again. No kick at all. While my final time was faster, 39:07, it should have been much better than that. One of the tricks to the HRM is that it really does not give you an accurate picture for HR to effort until you are fully warmed up. For me that's after about 10 minutes. So if I'm running in the 140s during the first 10 minutes, that's probably too hard. On race day I need to make sure the old diesel is running before go time. So we'll see. Two weeks until my first road race of the year. I'd like to match my 10K time from December, but who knows. It's not the end of the world if I don't. This is all about being ready to go by the end of April. However, it is time to get a little more serious again. **

Runs: 26
Mileage: 5/4/5/6.5/6.1
YTD Mileage: 181.35

Thursday, March 08, 2007

Recovering from Vacation

Just catching up a little. We were in Vermont Friday through Monday this past weekend. It was a great trip except for the car accident on the way up Friday. No not me. Our friend Kristine. Nobody was hurt and everything looks to be working out. The kid who caused the accident 'fessed up (there were witnesses, so he had no choice). Oh yeah, and the 4 wheel drive on my old Rodeo died. We've decided, however, to get the old boy fixed up.

I'd say Alexandra's little friend Ben was the center of attention most of the weekend. That boy was just buck naked every time you turned around. While it would have been one of the best ski weekends you could imagine, I spent most of my time sled riding or in the swimming pool. Alexandra's loving the pool. Swim lessons again on Saturday!

Now it's back to the "real world" and more vet bills. Seems my truck wasn't the only old dog needing work. Yes we're getting Otis fixed up as well. Just some prescription meds, and he's a happy boy!