OFF day today! Aches and pains and twinges and soreness, and it don't matter one bit because I don't have to do anything if I don't want :) As promised, the audio link from yesterday's sermon. Very good stuff. Oh! I forgot to mention that yesterday I secured a deal on a PowerTap, so I am super excited to get that little beauty and see what kind of training benefit I can get out of it. Bought a new TV today. Our upstairs TV is a Dynex (Best Buy brand) that we bought almost two years ago and it is still working swell. We figured since we're going to adopt the kids we want the 12 y/o to have a place to go and watch movies that we don't want the little ones watching (not X-rated stuff, just "scary" stuff like Harry Potter and things like that). So I got on Newegg and found a 32" LCD TV for $209. It got 4/5 stars and only a few negative reviews, so I went ahead and pulled the trigger. We're also thinking about getting something like an XBox 360 or something that can do media streaming and sync up with our home server that has all our movies, recorded TV shows, etc archived on it. Either that or I'm going to be tasked with building up our server computer with a beefier processor and graphics card so that it can be used as a game system, that way he and his friends will have something to do when they come over, and they can do it downstairs where they can be a little louder. He has already purchased a couple games on my Steam account so I think I might just go the computer route. Everything popular on consoles (more or less) is available on PC anyway, plus Steam is always having awesome deals.
  • 1h 06m 56s
  • 6.22 miles
  • 10m 46s /Mi

First 10K since the Corporate Cup--September 2008. Longest run since that time. Did 4:30 run / 0:30 walk and every third walk interval I did 0:60 walk (so at 15, 30, and 45 minutes... skipped the last one and just ran from 55:00 until the end).

Brynn got up early and ran her 7 miler, I had to go to both hours of church this morning--first hour was "Dad's Class" and second hour was the service. Our pastor knocked it out of the park. I'll link the audio once they get it put up on the website. Anyway, came home, had lunch, and it was pouring rain intermittently in the afternoon so I took a nap instead of doing my run. Then the kids woke up from their naps, we had a slightly early dinner, then went to Lost in Fun, which is like the McDonald's play place on steroids with bouncy houses and all kinds of stuff--all indoors so you can go there whenever. It's pretty cool plus parents get in for free. Our friend bought a groupon thingy and it expired today so she gave it to us and we were able to get a punch card with it and can go several more times for free. Pretty nice! After Lost in Fun I had Brynn drop me off on the West side of the Holmes Lake dam and I used my walk up it to the trail as my warm-up.

Some right achilles pain going on... ut oh. Stretching well tonight and took a cold water bath (15 minutes) to hopefully get the recovery process started.

Bike #1
  • 04m 38s
  • 1.06 miles
  • 13.73 Mi/hr

Started with the watch in "Run" mode and when I switched to "Bike" mode it thought I was doing multisport. So this is the beginning of the ride, all-out effort with 252 max heart rate (right...).

Bike #2
  • 2h 18m 26s
  • 39.80 miles
  • 17.25 Mi/hr

And now you know... the REST of the story! /Paul Harvey

Stupid HR strap went bananas for probably the first 15 minutes or so.

  • 31m 36s
  • 2.91 miles
  • 10m 52s /Mi

Z2 run--felt like I was working harder than Z2, though I did double check and made sure I could carry on a conversation while running by myself on the treadmill in the basement :) Did the usual 4:00 run / :30 walk

  • 1h 24m 10s
  • 24.33 miles
  • 17.34 Mi/hr

Stupid HR strap--worked flawlessly during my run yesterday, acted like an idiot today during the first part of my ride. I think it's just getting garbled up whenever my jersey is blowing in the wind, because the HR info cleared up once I turned South to go into Bennet. Stupid thing. Anyway, had a good ride today on the Loop. Only one idiotic driver incident--two cars were coming toward me and the genius in the 2nd car decided to pass as they were going by me. I was changing screens on my Garmin otherwise I might've pulled my water bottle off and thrown it at him--what a stupid move! Five seconds is all it would have been for him to just wait to pass the other guy.

Thinking about doing The Loop today somewhere in the Z2 HR zone to give the legs a chance to recover from yesterday's hard effort. ---------- Planning on getting LOTS of biking and running in this week and next week, then a recovery week, then two more amped up weeks and then taper time! I need to be better about going to the pool...

  • 30m
  • 3.31 miles
  • 09m 04s /Mi

bah-bahhhhhh! Running LT test. Accidentally clicked the "lap" button at the turn-around (a habit I've gotten into on my runs) but my average HR for the final 5+15 minutes were within 1 beat of each other so I think I'm okay. It was HOT HOT HOT out there! I figured I'd do the test outside since I'll be running in the middle of the day anyway for my race so having zones established based on similar conditions is probably going to be the best protocol.

Well I spent a good chunk of the day yesterday moving stuff in our house so that the carpet installers could do their thing. That makes me a very sore and very tired boy today. Also got the washing machine and dryer moved to their new location in our "new" laundry room. That thing was freaking heavy and made me feel like I didn't have any grip in my right hand for the rest of the day yesterday. Going to try and take a nap this morning and then do my running LT test depending on how I'm feeling. I might just make this a medium length run day. ----- Had a health check today as part of our foster care license renewal. My blood pressure was 120/68. This was right after my LT test, so I'm not sure if my "normal" BP is better or worse than that, but I read on Wikipedia that it's right in the "healthy" range or whatever, so I'm good with that.

  • Home Improvement
  • 1h 00m

Figure a solid hour of lifting/moving is about right.

Replaced the rear shifter cable and... voila! Boy, that was actually really easy. I should start a bike shop! Phew, the carpet installers are FINALLY here. As soon as they had the carpet up in front of the bathroom I got started on trying to isolate and eliminate this incessant squeak that has plagued us for quite some time. It's really obnoxious to be up in the middle of the night to go pee and feel like you're walking through a minefield because you're trying not to make the squeak! I think I tamed it for now, and I know where it is from below so I can toenail (toescrew?) some more screws in to really clamp it down if it acts up again.

Bripod's Training Log

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