Just a short update - boy did my run go well this morning.
First off - I was in bed and sleeping a little after 9:00 last night - I was really tired - I had a couple of sleepless (or almost sleepless) nights the couple of evenings prior - so I was zonked. The alarm went off at 5:20 - AAAACK - pressed snooze - usually I am fine in the morning - but I still felt tired - back and forth in my mind - should I do my 7 x 400 repeats this morning - or just take the dogs for a little run - maybe neither - just sleep - I was so comfy in bed because the windows were open and the overnight temp was 50, so it felt heavenly under the covers. After 1 snooze I finally decided to get up - take the dogs out for a run and then see how I felt - leaving myself some leeway . . . which is not always a good thing. ;-)
The dogs and I did a 1.5 mile run and chased some geese at the park. When we got back to the house, I dropped the dogs off and then set out for the repeats. Although I don't have my exact times (cause I am writing this at lunch) I was happy with the way they looked on the garmin - reasonably consistent running times between a 9:05 and 9:25 pace and the resting times were in the 10-11 pace range . . . and the best part . . . I felt WONDERFUL. Boy the weather really has a huge role in how I feel. This morning the temp was 51 when I got up. When I did my long run on Sunday - although the temperature was in the mid 70's - the humidity was in the 88-90% range - so the air was heavy with moisture. Running was OK - but with that much humidity in the air - I always have a hard time getting a good breath.
After work today I have a bike ride with part of the MS 150 team. Guessing we will do 20-25 miles.
Life is Good . . . Soooooooo Good
Wednesday, June 30, 2010
Monday, June 28, 2010
Watch the International Space Station
For any of you that enjoy the night sky - the International Space Station is quite viewable.
From the website: SpaceWeather.com
ISS MARATHON CONTINUES: The ISS continues to orbit Earth in almost constant sunlight, setting the stage for multiple bright flybys in the night sky. Some observers are seeing the space station as often as five times a night! A NASA all-sky meteor camera caught the ISS flying over Georgia on June 27th. "In the last few frames of the movie, the ISS has a close encounter with Jupiter followed quickly thereafter by a flare from Iridium 91," notes Bill Cooke of the Marshall Space Flight Center. "What are the odds of that?" When the ISS appears this often, the improbable becomes a lot more likely. See for yourself.
If you click on the "See for yourself" - located at the end of the paragraph - the site allows you to simply enter your zip code and the schedule of the ISS sightings will be displayed. There is also an app for this for iPhone and Android users. ;-)
If the time is doable - it is pretty cool to watch it travel across the night sky. It gives you a special perspective.
Enjoy
From the website: SpaceWeather.com
ISS MARATHON CONTINUES: The ISS continues to orbit Earth in almost constant sunlight, setting the stage for multiple bright flybys in the night sky. Some observers are seeing the space station as often as five times a night! A NASA all-sky meteor camera caught the ISS flying over Georgia on June 27th. "In the last few frames of the movie, the ISS has a close encounter with Jupiter followed quickly thereafter by a flare from Iridium 91," notes Bill Cooke of the Marshall Space Flight Center. "What are the odds of that?" When the ISS appears this often, the improbable becomes a lot more likely. See for yourself.
If you click on the "See for yourself" - located at the end of the paragraph - the site allows you to simply enter your zip code and the schedule of the ISS sightings will be displayed. There is also an app for this for iPhone and Android users. ;-)
If the time is doable - it is pretty cool to watch it travel across the night sky. It gives you a special perspective.
Enjoy
Saturday, June 26, 2010
Latest house project
We remodeled our kitchen 2 yrs ago. Didn't change any of the footprint - but replaced flooring, cabinets and appliances. Our kitchen island had a maple butcher block block counter top - we really liked it - but didn't think it would really work with our remodel - plus I wanted a island counter top that could stand up to anything. We replaced our laminate and butcher block counter tops with a granite like product - called Zodiak Quartz by Dupont. I love them - but felt bad getting rid of the butcher block because it was a beautiful piece of wood. So we stood it on end and have kept it in the garage for the last 2 plus years.
A couple of times we thought maybe we should sell it on Craig's List . . . someone else could clearly do something with this, instead of us just storing it in our garage. But we didn't sell it - and finally I had an Ah Ha Moment . . . let's build a computer desk with it. Of course my son, the engineer, jumped on this idea and came up with a floating design and then we went to work. He sanded it, I stained and refinished the butcher block and then we went looking for different pieces of metal to attach it to the wall. We settled on piping fixtures. Here are before and after pictures of the butcher block as the center island in the kitchen as as the new computer desk. Sweet!!!
We still have to build a ledge under the desk for the power strip, so that the cords are out of sight . . . but you get the idea.
On a fitness front. I have continued with my running and biking training. On Wednesday evening after work, some of the bike team went for a training ride of 20 miles in 1.5 hours. Not to make excuses . . . but being the oldest rider, by 20 years, is clearly going to make me train harder. There were 5 of us, 3 men and 2 women. We were biking 13.5 miles / hour - which is not an extremely fast pace - but there were times going up some hills, when I thought I wasn't going to make it . . . and I was last in line. Wow - I have been biking pretty regularly and usually bike to work at around 12 miles / hour. So today - instead of heading out for a 35 mile bike ride - I am going to do some speed work using my neighborhood 2 mile loop. It is flat - and very little traffic - so I am going to try to do 20 miles as fast as I can. ;-)
I have a 8-9 mile run on schedule for tomorrow. Since I will be up at the normal time tomorrow morning - I will get out there early and get my run done before the heat and humidity starts climbing.
Heading out the door now for my bike ride - I have to get back to watch the US soccer game. ;-)
A couple of times we thought maybe we should sell it on Craig's List . . . someone else could clearly do something with this, instead of us just storing it in our garage. But we didn't sell it - and finally I had an Ah Ha Moment . . . let's build a computer desk with it. Of course my son, the engineer, jumped on this idea and came up with a floating design and then we went to work. He sanded it, I stained and refinished the butcher block and then we went looking for different pieces of metal to attach it to the wall. We settled on piping fixtures. Here are before and after pictures of the butcher block as the center island in the kitchen as as the new computer desk. Sweet!!!
We still have to build a ledge under the desk for the power strip, so that the cords are out of sight . . . but you get the idea.
On a fitness front. I have continued with my running and biking training. On Wednesday evening after work, some of the bike team went for a training ride of 20 miles in 1.5 hours. Not to make excuses . . . but being the oldest rider, by 20 years, is clearly going to make me train harder. There were 5 of us, 3 men and 2 women. We were biking 13.5 miles / hour - which is not an extremely fast pace - but there were times going up some hills, when I thought I wasn't going to make it . . . and I was last in line. Wow - I have been biking pretty regularly and usually bike to work at around 12 miles / hour. So today - instead of heading out for a 35 mile bike ride - I am going to do some speed work using my neighborhood 2 mile loop. It is flat - and very little traffic - so I am going to try to do 20 miles as fast as I can. ;-)
I have a 8-9 mile run on schedule for tomorrow. Since I will be up at the normal time tomorrow morning - I will get out there early and get my run done before the heat and humidity starts climbing.
Heading out the door now for my bike ride - I have to get back to watch the US soccer game. ;-)
Sunday, June 20, 2010
Good weekend of exercise
great weekend of working out.
Biked 15 miles on Thursday
Ran 4 miles on Friday
Biked 33 miles on Saturday
Ran 7.5 miles this morning
Very Happy and tired. ;-)
Biked 15 miles on Thursday
Ran 4 miles on Friday
Biked 33 miles on Saturday
Ran 7.5 miles this morning
Very Happy and tired. ;-)
Thursday, June 17, 2010
Repeats ?????
I am following Hal Higdon's 1/2 marathon training to get ready for the Madison Mini Marathon in August.
This is my third week of following the training and I was shocked by my repeat times.
Below is a comparison of the 5 x 400 repeats from week 1 and the 6 x 400 repeats from week 3
WHAT GIVES!!!! Clearly the majority of my times are slower - but as I am looking at it - my recovery repeats (in general) on the 16th are faster than my recovery repeats on the 2nd. Maybe I answered my own question - maybe my resting repeats were too fast. I went back and read the instructions for repeats and the resting repeats are to be walked or jogged. So I guess I should slow down more during the recovery period. Who knows - maybe I am not only getting older but slower . . . no matter how hard I fight it. ;-)
On the biking front - I biked 13 miles on Wednesday and 15 miles today and plan a long ride tomorrow or Saturday morning. I took Friday and part of this afternoon off - so I will have more time for a longer bike ride in the morning.
This is my third week of following the training and I was shocked by my repeat times.
Below is a comparison of the 5 x 400 repeats from week 1 and the 6 x 400 repeats from week 3
WHAT GIVES!!!! Clearly the majority of my times are slower - but as I am looking at it - my recovery repeats (in general) on the 16th are faster than my recovery repeats on the 2nd. Maybe I answered my own question - maybe my resting repeats were too fast. I went back and read the instructions for repeats and the resting repeats are to be walked or jogged. So I guess I should slow down more during the recovery period. Who knows - maybe I am not only getting older but slower . . . no matter how hard I fight it. ;-)
| 6/16/10 | 6/2/10 | ||||
| 1 | 2:07 | 8:29 | 2:09 | 8:38 | |
| 2 | 2:39 | 10:37 | 2:34 | 10:18 | |
| 3 | 2:18 | 9:15 | 2:11 | 8:47 | |
| 4 | 2:35 | 10:21 | 2:46 | 11:08 | |
| 5 | 2:14 | 8:57 | 2:12 | 8:50 | |
| 6 | 2:42 | 10:50 | 2:55 | 11:41 | |
| 7 | 2:21 | 9:25 | 2:02 | 8:12 | |
| 8 | 2:39 | 10:40 | 2:57 | 11:52 | |
| 9 | 2:29 | 9:57 | 2:07 | 8:31 | |
| 10 | 3:41 | 14:48 | 3:13 | 12:55 | |
| 11 | 2:15 | 9:02 | |||
| 12 | 3:49 | ||||
Peace and take care out there. ;-)
Wednesday, June 16, 2010
Week 1 of MS 150 and 1/2 Marathon training
So this was my first week of training for the MS 150 bike ride and 1/2 marathon. Yikes - I can honestly say that I was tired. As I look back on the week, not only was it busy with biking and running, but additionally there were a couple of other things going on that attributed to my being tired.
On Wednesday evening I slept overnight at my church on a portable cot. My church is part of a program called "A Road Home". Four times during the year, my church houses 5-6 homeless families for a week. As a host church, members cook dinner, play with the children during the evening and sleep over night at the church. I will only say that the cot's are not very comfy . . . and I only sleep on them for 1 evening at a time, the guests sleep on them for months at a time. The families move from church to church - until they can find permanent housing, which usually takes 10-12 weeks.
Additionally, my son graduated from high school on Friday.
My bike training:
Saturday: 32 miles - included here, even though I previously blogged about it - it contributed to my being tired.
Monday: 15 miles - biked to work
Wednesday: 15 miles - biked to work
Thursday: 15 miles - biked to work
total bike miles: 77
My running schedule:
Saturday: 3.1 miles - Komen Race for the Cure
Sunday: 4 miles
Wednesday: 3 miles
Saturday: 3 miles
Sunday 5 miles
total run miles: 18
Last week was Bike to Work week - I biked to work 3 times for a total of 45 miles. Best part was that the city had set up various tents along the cities bike paths and they were serving donuts and coffee. So I indulged in a donut three mornings last week. YIKES!!!! I don't usually eat donuts - but they were so good.
My workout this week:
I will be anxious to see if I can do it. I think I can . . . I think I can . . . I know I can. ;-)
I have to admit that my foot is bothering me a bit. My stress fracture issues, seem to be irritated. Top of my foot is slightly swollen - and the discomfort is more of an irritant vs pain. I am going to take some ibuprofen and ice it for a little bit.
On Wednesday evening I slept overnight at my church on a portable cot. My church is part of a program called "A Road Home". Four times during the year, my church houses 5-6 homeless families for a week. As a host church, members cook dinner, play with the children during the evening and sleep over night at the church. I will only say that the cot's are not very comfy . . . and I only sleep on them for 1 evening at a time, the guests sleep on them for months at a time. The families move from church to church - until they can find permanent housing, which usually takes 10-12 weeks.
Additionally, my son graduated from high school on Friday.
My bike training:
Saturday: 32 miles - included here, even though I previously blogged about it - it contributed to my being tired.
Monday: 15 miles - biked to work
Wednesday: 15 miles - biked to work
Thursday: 15 miles - biked to work
total bike miles: 77
My running schedule:
Saturday: 3.1 miles - Komen Race for the Cure
Sunday: 4 miles
Wednesday: 3 miles
Saturday: 3 miles
Sunday 5 miles
total run miles: 18
Last week was Bike to Work week - I biked to work 3 times for a total of 45 miles. Best part was that the city had set up various tents along the cities bike paths and they were serving donuts and coffee. So I indulged in a donut three mornings last week. YIKES!!!! I don't usually eat donuts - but they were so good.
My workout this week:
| Bike | Run | ||
| Monday | 0 | 0 | |
| Tuesday | 15 | 3.5 | |
| Wednesday | 15 | 6 X 400 | |
| Thursday | 0 | 3 | |
| Friday | 0 | rest | |
| Saturday | 38 | rest | |
| Sunday | 11 | 5 | |
I will be anxious to see if I can do it. I think I can . . . I think I can . . . I know I can. ;-)
I have to admit that my foot is bothering me a bit. My stress fracture issues, seem to be irritated. Top of my foot is slightly swollen - and the discomfort is more of an irritant vs pain. I am going to take some ibuprofen and ice it for a little bit.
Sunday, June 13, 2010
Before you know it!!!
My son, Charlie graduated from Madison East High School - Friday evening. The ceremony was held at the UW Kohl Center.
Trust me when I say - time flies. I can so remember bringing him home from the hospital, his first day of kindergarten, grade school, soccer games, tennis matches, high school, church mission trips, braces, learning to drive, getting in a car accident approximately 1 month after getting his license, and various other trials and tribulations. Through out everything - my love . . . a mothers love, continues to grow.
He will be headed to college in the fall. He is an extremely kind and gentle person. I hope that he is able to find his passion and has a great time in college. ;-)
Brothers - Joe and Charlie
400+ East High class of 2010 enter the Kohl Center
The graduate
He will be headed to college in the fall. He is an extremely kind and gentle person. I hope that he is able to find his passion and has a great time in college. ;-)
Saturday, June 5, 2010
Komen Race for the Cure # 6 and 32 mile Bike Ride
Every year the Race for the Cure gets bigger . . . that makes me sad. It would be so nice if there was no reason to race - no reason to make people aware of breast cancer - no more pink shirts, ribbons or signs. . . maybe in my lifetime . . . maybe in my children's lifetime a cure will be found.
This was my 6th Race for the Cure. My time was 29:48 - slower than last year . . . but under 30.
I had two goals -
Since I am going to be biking in the MS 150 in August I also wanted to bike today - so as soon as we got back from the Komen Race - we loaded the bikes and headed out to Cottage Grove. My training schedule called for a 30 mile bike ride today. So we rode from Cottage Grove to Lake Mills and back. Kept a pretty consistent pace of 14.5 miles per hour, slowed down coming back - the wind picked up and the storm was coming it. We got a little wet - but the heavy rain held off until we were home. I am glad that I started to train now - 32 miles was tough - but I know hope that with training - I will be able to do 75 two days in a row.
Tomorrow I have a 5 mile run on the schedule. I also might head downtown to the Ride the Drive . . . portions of the downtown will be closed off to vehicles and only open to bikes. There will be a 6 mile loop with vendors, etc. This is the kick off to Bike to Work week.
Peace and have a great weekend.
;-)
This was my 6th Race for the Cure. My time was 29:48 - slower than last year . . . but under 30.
I had two goals -
- to beat last years time
- to finish under 30
I didn't beat last years time - but I did finish under 30 and I am OK with it - honestly I wasn't able to do much running before hand because of the stress fracture. But the good news is that my foot felt fine and I am feeling good. I hope to publish a picture - I will be checking the website and try to swipe one. ;-) My son finished in 20:22, 10th in his age group and 30th overall. Oh to have young legs.
Since I am going to be biking in the MS 150 in August I also wanted to bike today - so as soon as we got back from the Komen Race - we loaded the bikes and headed out to Cottage Grove. My training schedule called for a 30 mile bike ride today. So we rode from Cottage Grove to Lake Mills and back. Kept a pretty consistent pace of 14.5 miles per hour, slowed down coming back - the wind picked up and the storm was coming it. We got a little wet - but the heavy rain held off until we were home. I am glad that I started to train now - 32 miles was tough - but I know hope that with training - I will be able to do 75 two days in a row.
Tomorrow I have a 5 mile run on the schedule. I also might head downtown to the Ride the Drive . . . portions of the downtown will be closed off to vehicles and only open to bikes. There will be a 6 mile loop with vendors, etc. This is the kick off to Bike to Work week.
Peace and have a great weekend.
;-)
Wednesday, June 2, 2010
National Running Day - ready for The Race for the Cure
Short update:
Tuesday - ran 3 miles:
Lap 1 - 9:52
Lap 2 - 9:27
Lap 3 - 9:18
My foot felt fine - this is the start of Hal Hidgon's 1/2 training schedule. ;-)
Wednesday: For my warm-up I went for a 2 mile walk with the dogs - Sophie (on left - top) and her mum, Nutmeg.
The training schedule called for 5 x 400 repeats at 5-K pace . . . the last one - well actually the last two were killers. Obviously I was running a little fast . . . for me. :-)
Lap 1 - 8:38
Lap 2 - 10:18
Lap 3 - 8:47
Lap 4 - 11:08
Lap 5 - 8:50
Lap 6 - 11:41
Lap 7 - 8:12
Lap 8 - 11:52
Lap 9 - 8:31
Lap 10 - 12:55
It was such a nice morning - overcast and cool that I decided to bike to work. It was a beautiful morning for a bike ride. This is a great way to get a 15+ mile bike ride in during the week. Only problem is that the weather didn't cooperate. I had to be picked up after work because it was pouring out - my son picked me up from work.
Tomorrow's run will be 3 miles -
Susan G. Koman Race for the Cure - Saturday - June 5
Getting ready for the Race for the Cure. I was concerned with my foot stress fracture that I would not be able to run. I have run the last 5 years - and really wanted to run the race - not walk it. Based on my miles this week - I will be fine. Last year I ran it in 28:20. I am not sure I will be faster, given that I have only been back running for about 2 weeks and that has been limited . . . but it doesn't matter . . . at least I will be running.
I am also super excited about this years race - this is the first year the company that I work for is sponsoring a team. My company is involved in a lot of community activities - but is very careful about adding to those activities. I felt compelled to get the company to sponsor a team - my hope is that it will grow into an annual event. Over the last year and 1/2 we lost two co-workers to breast cancer and I have been thinking that we really - really needed to do something to honor them. Considering we only got going 2 weeks ago - we have a 26 person team and have raised $1,300. Additionally the company is making a $2,000 contribution, paid $15 of the registration fee per person . . . and we ordered custom Bondi Bands - they just arrived in the mail today - in my rush to get out of work (my son was waiting for me) I left it at the office. Picture below will be taken tomorrow. ;-)
Signing off . . . have a great evening . . . HAPPY NATIONAL RUNNING DAY.
Tuesday - ran 3 miles:
Lap 1 - 9:52
Lap 2 - 9:27
Lap 3 - 9:18
My foot felt fine - this is the start of Hal Hidgon's 1/2 training schedule. ;-)
Wednesday: For my warm-up I went for a 2 mile walk with the dogs - Sophie (on left - top) and her mum, Nutmeg.
The training schedule called for 5 x 400 repeats at 5-K pace . . . the last one - well actually the last two were killers. Obviously I was running a little fast . . . for me. :-)
Lap 1 - 8:38
Lap 2 - 10:18
Lap 3 - 8:47
Lap 4 - 11:08
Lap 5 - 8:50
Lap 6 - 11:41
Lap 7 - 8:12
Lap 8 - 11:52
Lap 9 - 8:31
Lap 10 - 12:55
It was such a nice morning - overcast and cool that I decided to bike to work. It was a beautiful morning for a bike ride. This is a great way to get a 15+ mile bike ride in during the week. Only problem is that the weather didn't cooperate. I had to be picked up after work because it was pouring out - my son picked me up from work.
Tomorrow's run will be 3 miles -
Susan G. Koman Race for the Cure - Saturday - June 5
Getting ready for the Race for the Cure. I was concerned with my foot stress fracture that I would not be able to run. I have run the last 5 years - and really wanted to run the race - not walk it. Based on my miles this week - I will be fine. Last year I ran it in 28:20. I am not sure I will be faster, given that I have only been back running for about 2 weeks and that has been limited . . . but it doesn't matter . . . at least I will be running.
I am also super excited about this years race - this is the first year the company that I work for is sponsoring a team. My company is involved in a lot of community activities - but is very careful about adding to those activities. I felt compelled to get the company to sponsor a team - my hope is that it will grow into an annual event. Over the last year and 1/2 we lost two co-workers to breast cancer and I have been thinking that we really - really needed to do something to honor them. Considering we only got going 2 weeks ago - we have a 26 person team and have raised $1,300. Additionally the company is making a $2,000 contribution, paid $15 of the registration fee per person . . . and we ordered custom Bondi Bands - they just arrived in the mail today - in my rush to get out of work (my son was waiting for me) I left it at the office. Picture below will be taken tomorrow. ;-)
Signing off . . . have a great evening . . . HAPPY NATIONAL RUNNING DAY.
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