7 mi. I usually run the bridges on Tuesday, but knowing I have to be hard legged on hills in three weeks. There are no people out that early near Phil Foster park, except for the homeless dudes that live under the bridge and the one lady that sleeps on the sidewalk and serves as … Continue reading Off peak traffic
Month: September 2011
20 mi. A Wednesday ride to just past Lantana Ritz Carlton made good for my legs. On the ride, I tried to clip a flashing light on Suzanne's rear bottle cages and it snapped the cheap plastic clip. The Nathan lights work well, have regular AAA batteries, but that clip is really only made to … Continue reading Stop droppin’ stuff
12 mi Having taken the weekend off, it was time to get back into more leg busting exercises. A mile warmup, 10 miles back and forth on the blue heron bridge, and a mile cooldown was the deed. Walter came early at 5 and did the first 6 miles with me, I did the final … Continue reading 10 formatted as hills
10.25mi. Google must know better than Stairmaster how many miles are covered by going up stairs. I have a big race in 3 weeks. I need to condition my legs for up and down travel. I went to the gym, hopped on the Stairmaster and set it to the max 99 minutes of exercise. On … Continue reading Google must know?
7.1mi. A trail run following the Stairmaster training went well. My legs were ok to run with, my challenge was low light in the trails that were covered by trees. Suzanne followed on the mountain bike again, I circled the park perimeter and also did the hill. Several years ago the trail on the hill … Continue reading Even in the dark
17.5 mi. The Wednesday ride route with Suzanne was very breezy today. I had installed her original Felt wheelset last night, the skewer borrowed from the Cosmic set I Have at home with a rear flat from the Lake Worth tri. Wind was from the East/Southeast. The flags on A1A south were pointing as if … Continue reading The flags do not lie
7.5mi I cut the cooldown to one parking lot lap, I felt as if my bridge laps were slow so I needed to get back for John. I brought my new 110% calf sleeves with the ice inserts. Paul asked why I was wearing stockings, he'd never do it but his daughter and Greg Bennet … Continue reading Good hills w/Walter and a breeze.
approx 7-8 mi. I drove to Dyer park and Suzanne rode the mountain bike around the outskirts of the park as I looked to test out the Nathan Endurance hydro pack and Saucony Pro Grid Peregine run shoes. Good results on both products. We parked at the mini remote control airstrip, ran the western edge … Continue reading Sunday trail run
2000 yards. And I have to move quickly to get it all in before I have to pack up and get back from lunch to a tour guest at the office! Warmup Set (200y) 8 x 25 build @ 0:40 Main Set (1400y) 11 x 125 [100 swim/25 kick] @ 2:50 25 drill Warmdown Set … Continue reading Cause it’s only once a week now?
4 mi. I couldn't stay for the cooldown, John's back in class. I knew I wanted to run "in the middle" and Paul gave us a mile for time in a surprise move to most. My mile was 6:01, ran on Erica's shoulder all the way around. I felt very good laps 3 & 4 … Continue reading Middle speed
drun4fun 