Someday I will do a load of laundry that is less than 3/4 workout wear.
Michigan State's black and green football uniforms (in their game against Michigan) are just really ugly.
Other than my dad and me, I don't know anyone who can tell me the final four teams in the baseball playoffs.
Christmas comes for me on October 28 this year. Yay!
I am now officially a former US Airways customer.
If you run 8 miles, then take a nap, and then run another 8 miles, can you legitimately say you ran 16 miles? Or do you have to say you ran 8 and 8?
I have not seen a single new television episode of any show this fall season. My DVR runneth over.
Saturday, October 15, 2011
Monday, October 3, 2011
My Day Off
Doesn't happen often that I take a day off and don't reschedule it, get onto a customer call or end up doing some work. I know - it's not healthy and it doesn't solve anything and all that. However, on this one, my boss was insistent, and he's rarely insistent. So I scheduled a doctor's checkup, a bank run and a 50-60 mile training ride. No way to get around any of that. Only replied to five emails ;-)
In response to the Pinehurst ride yesterday, Coach Bri emails and reminds me of today's ride:
"Have a nice ride tomorrow - do not do something stupid and try to recreate the race and see your mph - more important to stay steady and get the mileage in. Just saying :)"
Coach Bri is 30 weeks pregnant with her first child, a boy. And I think the pregnancy has brought about some serious mind-reading ability. She's really good at warning me to not do something before I've even suggested that maybe I could. That will be an invaluable parenting tool.
I was definitely not going to recreate the race, but I was hoping to see a little better mph.
However, the fact that I had today off from work seemed to cause my brain to stop working entirely. Sat in my driveway ready to leave and trying to remember what I forgot. Bike shoes. Ok - back in the house to get the shoes out of my tri bag that I did not unpack yesterday. Got in the car and drove all the way down to High House (ten minutes) when I remembered that my helmet was not in my car. It was connected to the same tri bag sitting in my bedroom. Really Michele? So back to the house for a 20 minute delay.
But I had everything else and started out on the same route Tisha had plotted last Sunday. Should be about 63 miles and there was a 10-mile lollipop extension I could cut off if I wasn't feeling that great. I decided I didn't want to stop at the store or restroom - just ride for 3.5 hours and let the traffic stop me when it had to, but other than that, just ride. I wouldn't stop during a race, so it's best to get used to sitting on a bicycle seat for 3.5 hours. Please only let it be 3.5 hours.
Little ring, high cadence. Enjoy the day. About 60 degrees and sunny, some wind, I think (my weather.com says the wind was 6 mph, but it felt a lot stronger than that). I was wearing my jersey, arm warmers and long-route bike shorts - noting that so I remember next time I have these conditions.
First 30 minute segment - about 16.3 mph with a pretty good cadence. Ok, I can work with that. The next three 30 minute segments: 15.0, 14.9, 14.6 - at two hours I was only 30 miles in. Ugh. Just trying to pedal pedal pedal and not care, but I was caring. Just gut it out, eat more Gu, drink more G2, stop doing the math that says this will be a 4 hour ride in B2B if I don't find some speed somewhere, and suck it up.
Having a route that is a single loop in an area I'm not terribly familiar with means that there are no shortcuts. So at mile 30, when I was contemplating what I would write in my log if I didn't do the 50 (excuses, just weak excuses), I realized that I didn't really have a choice. I only knew the way to cut the lollipop, but that was the only shortening of the route I knew from 63 to 52. I was going to have to do 50 at 15 miles an hour, so I had close to two hours left. And I'm alone and everyone I know is working right now - although I probably could have talked someone into a quick look at MapMyRide.com to help me out.
The cue sheet led me to the lollipop start at mile 37. Okay, skip that and go to the identical entry on Beaver Creek at mile 47. Turn around and head back down Beaver Creek for what would now be my mile 37 up to 52.
And that's where the cue sheet ended.
Uh oh.
There's a second page somewhere, I'm sure. But it's not with me and that's what is important right now.
There are many really good reasons I love to ride with Tisha - and rising fast on that list is that she knows this area and I just ride and don't worry about where I'm at. So now I'm trying to figure out where I am and where her favorite Holland road is and wondering why in the world every other road in this area has "Chapel" or "Church" in it's name. And I've never actually seen a Catholic church anywhere out here - next time I ride by one I'll say a little prayer to St. Christopher, the patron saint of travelers, in the hope that I will learn better internal GPS ability.
I finally found a stop sign where it said Hwy 64 to the left or north. I also pulled out my phone, and because someone loves me, I had a signal. And Tisha gets off of work at 4:00, which because of my lollygagging pace, it was now 4:20. So she confirmed my direction back to Jean's Berry Farm. And I was able to get back to the White Oak ATT lot.
Thank goodness. I had hoped to maybe do a 20-minute post-ride run, but given the time of day, a slight ache in my leg and my intense desire for food, I decided not to. Plus I did not have Coach Bri's okay to add a run to my training plan. I've already heard the "Mom Voice" that she is practicing - don't deviate from the training plan.
If only I listened to my boss as well as I listen to my coach.
So I went to Waffle House
Off to swim - it will be amazing if I don't sink to the bottom of the pool :-)
In response to the Pinehurst ride yesterday, Coach Bri emails and reminds me of today's ride:
"Have a nice ride tomorrow - do not do something stupid and try to recreate the race and see your mph - more important to stay steady and get the mileage in. Just saying :)"
Coach Bri is 30 weeks pregnant with her first child, a boy. And I think the pregnancy has brought about some serious mind-reading ability. She's really good at warning me to not do something before I've even suggested that maybe I could. That will be an invaluable parenting tool.
I was definitely not going to recreate the race, but I was hoping to see a little better mph.
However, the fact that I had today off from work seemed to cause my brain to stop working entirely. Sat in my driveway ready to leave and trying to remember what I forgot. Bike shoes. Ok - back in the house to get the shoes out of my tri bag that I did not unpack yesterday. Got in the car and drove all the way down to High House (ten minutes) when I remembered that my helmet was not in my car. It was connected to the same tri bag sitting in my bedroom. Really Michele? So back to the house for a 20 minute delay.
But I had everything else and started out on the same route Tisha had plotted last Sunday. Should be about 63 miles and there was a 10-mile lollipop extension I could cut off if I wasn't feeling that great. I decided I didn't want to stop at the store or restroom - just ride for 3.5 hours and let the traffic stop me when it had to, but other than that, just ride. I wouldn't stop during a race, so it's best to get used to sitting on a bicycle seat for 3.5 hours. Please only let it be 3.5 hours.
Little ring, high cadence. Enjoy the day. About 60 degrees and sunny, some wind, I think (my weather.com says the wind was 6 mph, but it felt a lot stronger than that). I was wearing my jersey, arm warmers and long-route bike shorts - noting that so I remember next time I have these conditions.
First 30 minute segment - about 16.3 mph with a pretty good cadence. Ok, I can work with that. The next three 30 minute segments: 15.0, 14.9, 14.6 - at two hours I was only 30 miles in. Ugh. Just trying to pedal pedal pedal and not care, but I was caring. Just gut it out, eat more Gu, drink more G2, stop doing the math that says this will be a 4 hour ride in B2B if I don't find some speed somewhere, and suck it up.
Having a route that is a single loop in an area I'm not terribly familiar with means that there are no shortcuts. So at mile 30, when I was contemplating what I would write in my log if I didn't do the 50 (excuses, just weak excuses), I realized that I didn't really have a choice. I only knew the way to cut the lollipop, but that was the only shortening of the route I knew from 63 to 52. I was going to have to do 50 at 15 miles an hour, so I had close to two hours left. And I'm alone and everyone I know is working right now - although I probably could have talked someone into a quick look at MapMyRide.com to help me out.
The cue sheet led me to the lollipop start at mile 37. Okay, skip that and go to the identical entry on Beaver Creek at mile 47. Turn around and head back down Beaver Creek for what would now be my mile 37 up to 52.
And that's where the cue sheet ended.
Uh oh.
There's a second page somewhere, I'm sure. But it's not with me and that's what is important right now.
There are many really good reasons I love to ride with Tisha - and rising fast on that list is that she knows this area and I just ride and don't worry about where I'm at. So now I'm trying to figure out where I am and where her favorite Holland road is and wondering why in the world every other road in this area has "Chapel" or "Church" in it's name. And I've never actually seen a Catholic church anywhere out here - next time I ride by one I'll say a little prayer to St. Christopher, the patron saint of travelers, in the hope that I will learn better internal GPS ability.
I finally found a stop sign where it said Hwy 64 to the left or north. I also pulled out my phone, and because someone loves me, I had a signal. And Tisha gets off of work at 4:00, which because of my lollygagging pace, it was now 4:20. So she confirmed my direction back to Jean's Berry Farm. And I was able to get back to the White Oak ATT lot.
Thank goodness. I had hoped to maybe do a 20-minute post-ride run, but given the time of day, a slight ache in my leg and my intense desire for food, I decided not to. Plus I did not have Coach Bri's okay to add a run to my training plan. I've already heard the "Mom Voice" that she is practicing - don't deviate from the training plan.
If only I listened to my boss as well as I listen to my coach.
So I went to Waffle House
Off to swim - it will be amazing if I don't sink to the bottom of the pool :-)
Sunday, October 2, 2011
Catching Up
So I created a blog, wrote an introductory post about all the writing I would do, and then didn't post for a month.
Ok. That's got to get better.
Since I titled the blog, "Learning to Tri", I thought I would start by putting up my race reports from the summer. Some are triathlons, some are running races, and some are just random practices. I'll write more about other things as I get into a better habit. For the next few weeks, it will probably be training updates, as Beach2Battleship (B2B) and the California International Marathon (CIM) loom closer and closer.
It bugs me that I didn't post the race reports in chronological order, and I can't change them now. Ugh.
But other posts will just be random bits of anything. Kinda like this one.
Chiefs won. Sweetness is in the process of losing. Good football day for NFL and bad for Fantasy. Baseball playoffs are really interesting. Seriously.
It's October now. Wasn't it just July?
Ok, NBC just showed a bunch of live crab, then sorting the crab, then steaming the crab dead, then serving a whole bunch of the crab in the restaurant. I like crab cakes, but now I'm thinking I don't want to eat crab. Ever.
I like the breast cancer awareness, NFL, but there are some teams whose colors just don't work well with the pink. I'm looking at you, Green Bay.
Ray Lewis' expression during the end of the Star Spangled Banner was moving - perhaps he's lost someone to breast cancer?
Speaking of, Setup Events played Jennifer Hudson's Super Bowl 2010 version of the anthem today. It's a great version, but not when you're standing soaking wet in 45 degree temperatures. Too long.
However, to all the competitors who didn't, put your hand over your heart. #*$@! And to the spectators, take off your hats. It's the national anthem. Give it some respect.
Ok. That's got to get better.
Since I titled the blog, "Learning to Tri", I thought I would start by putting up my race reports from the summer. Some are triathlons, some are running races, and some are just random practices. I'll write more about other things as I get into a better habit. For the next few weeks, it will probably be training updates, as Beach2Battleship (B2B) and the California International Marathon (CIM) loom closer and closer.
It bugs me that I didn't post the race reports in chronological order, and I can't change them now. Ugh.
But other posts will just be random bits of anything. Kinda like this one.
Chiefs won. Sweetness is in the process of losing. Good football day for NFL and bad for Fantasy. Baseball playoffs are really interesting. Seriously.
It's October now. Wasn't it just July?
Ok, NBC just showed a bunch of live crab, then sorting the crab, then steaming the crab dead, then serving a whole bunch of the crab in the restaurant. I like crab cakes, but now I'm thinking I don't want to eat crab. Ever.
I like the breast cancer awareness, NFL, but there are some teams whose colors just don't work well with the pink. I'm looking at you, Green Bay.
Ray Lewis' expression during the end of the Star Spangled Banner was moving - perhaps he's lost someone to breast cancer?
Speaking of, Setup Events played Jennifer Hudson's Super Bowl 2010 version of the anthem today. It's a great version, but not when you're standing soaking wet in 45 degree temperatures. Too long.
However, to all the competitors who didn't, put your hand over your heart. #*$@! And to the spectators, take off your hats. It's the national anthem. Give it some respect.
Old School Aquathon #3 -
So the Old School Aquathon series, sponsored by One Step Beyond and FS Series. Love it. Love it. Love it. Get permission to leave work a little early on a Wednesday, go pick up Tisha and the assorted Cromwell kids and head for the park. Swim, Run, Swim, maybe Run again. It's super hot in the water, so you think you're not going anywhere. Then you get out and run and all I want to do is get back in the water to cool off.
My overall time was 39 and change. I know I got out of the swim at less than 8:00 by the clock, and my run was 22:46 and a 9:03 pace. Walked about every five minutes for no more than 30 seconds.
It's such a low-key, non-pressure event too - just nice to relax and have fun, but push myself too.
Swimming after running? Not my strength. Kinda glad I won't be doing that for a while.
Coach Bri said I looked strong when I passed her at the water stop. I didn't admit that since I knew exactly where the water stop was and knew she would be there, I made sure to look strong when I ran by it. Hee.
More award winners!
Left to right - Tye Cromwell, Tisha Cromwell, Michele Rivera, Rich Haney, Sandra McKinnon, Teresa Sanchez, Kim Rice
Kim takes the overall series crown and wins an awesome transition bag!
My overall time was 39 and change. I know I got out of the swim at less than 8:00 by the clock, and my run was 22:46 and a 9:03 pace. Walked about every five minutes for no more than 30 seconds.
It's such a low-key, non-pressure event too - just nice to relax and have fun, but push myself too.
Swimming after running? Not my strength. Kinda glad I won't be doing that for a while.
Coach Bri said I looked strong when I passed her at the water stop. I didn't admit that since I knew exactly where the water stop was and knew she would be there, I made sure to look strong when I ran by it. Hee.
Left to right - Tye Cromwell, Tisha Cromwell, Michele Rivera, Rich Haney, Sandra McKinnon, Teresa Sanchez, Kim Rice
Kim takes the overall series crown and wins an awesome transition bag!
Old School Aquathon #2 - July 6
300 meter swim
1 mile run
Lather, rinse, repeat
Then repeat again because it was so much fun the first two times
I've done a few run-bike bricks in reverse order, but I had never run a run-swim brick. I'll add a couple of those to the Sunday Beaverdam day because, wow, that was different.
Confirmed that the breathing thing is all mental, since if I were really going to have any physical breathing problems, it would have happened during this event. There was one woman on the run course who ran with her inhaler; her wheezing was painful and I felt sorry for her. Of course, she ran right past me, so I didn't feel TOO sorry for her after that.
All three runs felt really good, and that made me happy. I'm very curious about those times - I think I was under a 10:00 pace for all three. I was able to settle into a breathing rhythm fairly quickly where I didn't feel like I was laboring, and then was able to go faster on the third and final leg.
Have no idea of my times, as of this writing, although I think I finished somewhere around 47:00 if I remember the clock correctly. The male winner finished right in front of me. That was impressive, as I was finishing my second run when he finished. Kim Rice, the female winner, was done with her final run as I finished my third swim. Dang.
But I can say that the for the triangle swim, the second leg was HARD. Take a stroke, lose ground, take a stroke, sight, recorrect, try again. Would have loved to blame that on the buoy drifting :-) Earlier this week I wrote about my possible need to get better at bilateral breathing. Yup. Need to. I could have breathed on my left if it had become imperative. But compared to the Aquathon #1 swim, I didn't get kicked or hit at all.
By the way, Kim Rice? She is part of the group that swims at Beaverdam on Sundays and occasionally does the Duke track work that I try to do on Wednesday nights. Of course, she laps me at Beaverdam when we do our triangle course there, but she's been really helpful to try and learn from. I haven't gotten to run with her yet, but that group sticks together at the track even through the winter, so I'm pretty eager to pick up some tips. Between the Beaverdam group and the Brier Creek group, it makes it a lot of fun for me to train with one or the other.
It's such a fun event, and despite the crazy weather (scary lightning!), it was totally worth having to drive up and back to UVA today instead of last night / today. Not because I won a mug - shocker!!! but it's just a good fun workout and total release of frustration from work that I love it. Of course, I'll be super sleepy tonight (may be too sleepy to swim tomorrow), but it will still be worth it.
Pictured left to right - Tisha Cromwell, Teresa Sanchez, Michele Rivera, Sandra McKinnon, Kim Rice
in front - Bella Cromwell
1 mile run
Lather, rinse, repeat
Then repeat again because it was so much fun the first two times
I've done a few run-bike bricks in reverse order, but I had never run a run-swim brick. I'll add a couple of those to the Sunday Beaverdam day because, wow, that was different.
Confirmed that the breathing thing is all mental, since if I were really going to have any physical breathing problems, it would have happened during this event. There was one woman on the run course who ran with her inhaler; her wheezing was painful and I felt sorry for her. Of course, she ran right past me, so I didn't feel TOO sorry for her after that.
All three runs felt really good, and that made me happy. I'm very curious about those times - I think I was under a 10:00 pace for all three. I was able to settle into a breathing rhythm fairly quickly where I didn't feel like I was laboring, and then was able to go faster on the third and final leg.
Have no idea of my times, as of this writing, although I think I finished somewhere around 47:00 if I remember the clock correctly. The male winner finished right in front of me. That was impressive, as I was finishing my second run when he finished. Kim Rice, the female winner, was done with her final run as I finished my third swim. Dang.
But I can say that the for the triangle swim, the second leg was HARD. Take a stroke, lose ground, take a stroke, sight, recorrect, try again. Would have loved to blame that on the buoy drifting :-) Earlier this week I wrote about my possible need to get better at bilateral breathing. Yup. Need to. I could have breathed on my left if it had become imperative. But compared to the Aquathon #1 swim, I didn't get kicked or hit at all.
By the way, Kim Rice? She is part of the group that swims at Beaverdam on Sundays and occasionally does the Duke track work that I try to do on Wednesday nights. Of course, she laps me at Beaverdam when we do our triangle course there, but she's been really helpful to try and learn from. I haven't gotten to run with her yet, but that group sticks together at the track even through the winter, so I'm pretty eager to pick up some tips. Between the Beaverdam group and the Brier Creek group, it makes it a lot of fun for me to train with one or the other.
It's such a fun event, and despite the crazy weather (scary lightning!), it was totally worth having to drive up and back to UVA today instead of last night / today. Not because I won a mug - shocker!!! but it's just a good fun workout and total release of frustration from work that I love it. Of course, I'll be super sleepy tonight (may be too sleepy to swim tomorrow), but it will still be worth it.
in front - Bella Cromwell
Old School Aquathon #1 - June 1
Harris Lake, triangle swim, two laps. Not a fan of multiple laps on any discipline. The first one is filled with "oh, I have to do this again." The second one is, "been there, done that". Out-and-backs are fine, just multiple laps gets a little old.
Listen to me complain like I've done this for years or something. Ha!
Not sure of my exact time - will see when it's posted.
One stroke hot, next stroke cold.
At the beginning, just did some sculling strokes for the final ten seconds before the the start, then was able to just put my head in the water and go.
LOTS of people. Lots of groping. Lots of people who don't know how to sight. One woman literally landed with her arm and half of her chest on my back. Have no idea how she did that. Another woman hit me solidly on four consecutive strokes until I finally lurched to the left to get out of her way. Had to stop for a second to let two people go, because they were each squeezing me into a shrinking space.
I kept thinking to myself that we're all just here to have fun and no one is intentionally trying to beat me, but if you don't get out of my line that you keep crowding. . .
So it was a mental challenge to just stay calm. I focused on stretching my shoulder and hand way out front like Coach Marty suggested yesterday. No shoulder pain during or after. Stuck with the breathing, sighted every 6-8 strokes.
In 10 days, I get to do twice that. Fun!
Now for the run. The slogan for the Old School Aquathon is "All distances are approximate. This is Old School."
And thank goodness those distances were approximate, because that half mile to make three miles? Would have been miserable. So let's talk about the good things.
First mile = 9:22
Second mile = 9:40
There may come a time when I get accustomed to averaging less than 10:00 miles. I may forget how cool it felt to see that 9:22 = 1.00 on my wrist tonight (figuratively cool, not literally cool. It was 99 million degrees, after all). I might someday take for granted that I can knock out a shorter time and pace. I hope so, as I'd like to think I'm just getting started with all of this and the sky is the limit for me, even at 41. But today, I'm just grateful.
And oh yeah, second place in Age Group?!?
Left to right - Tisha Cromwell, Michele Rivera, Kim Rice, Sandra McKinnon, Teresa Sanchez
Listen to me complain like I've done this for years or something. Ha!
Not sure of my exact time - will see when it's posted.
One stroke hot, next stroke cold.
At the beginning, just did some sculling strokes for the final ten seconds before the the start, then was able to just put my head in the water and go.
LOTS of people. Lots of groping. Lots of people who don't know how to sight. One woman literally landed with her arm and half of her chest on my back. Have no idea how she did that. Another woman hit me solidly on four consecutive strokes until I finally lurched to the left to get out of her way. Had to stop for a second to let two people go, because they were each squeezing me into a shrinking space.
I kept thinking to myself that we're all just here to have fun and no one is intentionally trying to beat me, but if you don't get out of my line that you keep crowding. . .
So it was a mental challenge to just stay calm. I focused on stretching my shoulder and hand way out front like Coach Marty suggested yesterday. No shoulder pain during or after. Stuck with the breathing, sighted every 6-8 strokes.
In 10 days, I get to do twice that. Fun!
Now for the run. The slogan for the Old School Aquathon is "All distances are approximate. This is Old School."
And thank goodness those distances were approximate, because that half mile to make three miles? Would have been miserable. So let's talk about the good things.
First mile = 9:22
Second mile = 9:40
There may come a time when I get accustomed to averaging less than 10:00 miles. I may forget how cool it felt to see that 9:22 = 1.00 on my wrist tonight (figuratively cool, not literally cool. It was 99 million degrees, after all). I might someday take for granted that I can knock out a shorter time and pace. I hope so, as I'd like to think I'm just getting started with all of this and the sky is the limit for me, even at 41. But today, I'm just grateful.
And oh yeah, second place in Age Group?!?
NYC Run
I lived in NYC from July 1996 to December 1999, and as I started running last year, I kept wishing I had run in NY when I lived there. I rode my Ross old-style bike in Central Park and on the West Side Highway, but I didn't run. And now I had my chance, thanks to Jacob's bar mitzvah.
My Saturday run was more relaxed - I was taking pictures :-)
Now for the Sunday run. This was not relaxed - this was serious business. HA!
Weather at the start was in the high 50's, which I looooooooooove.
Warmup - 10 min plus 18:27 on Garmin for 3 miles at 9:15 - 9:30 pace (Garmin didn't sync for first ten minutes)
Divided up the 9 miles into 30 minute increments/laps with 1 minute walk in between
Lap 1 30:02 min, 3.56 miles, 8:27 pace, HR = 160
this was the West Side drive, fairly flat, although some side to side zig-zagging
Lap 2 30:13 min, 3.48 miles, 8:40 pace, HR = 159
three significant slopes up here in Riverside Park and Central Park, as well as having to wait for stoplights - of the three increments, this was the toughest
Lap 3 23:23 min, 2.73 miles, 8:34 pace, HR = 159
more stoplight waiting, was also kicking myself for not bringing any Gu. Had eaten a Clif bar before I started, but other than that, I only had the low calorie G2. Not smart.
Cooldown 21:44 min, 2.06 miles, 10:34 pace, HR = 147
Overall 2:15 for 14.8 miles (the synched up Garmin will show different than that). Average 9:01 pace and HR = 154. Considering I have not run since September 10, I was very pleased with how I tolerated the goal pace running. Wish I had brought the Gu to eat halfway through, just to see if that would have helped me stay stronger in the second half. My average for the goal pace was 8:35 without the two 1:00 walk breaks and 8:48 with them. My interval timer seems to have died, so I wasn't able to do a scheduled interval (I'm thinking a 7:15 / 0:45 ratio would be a good one).
Went back to my friends' apartment and inhaled a bagel. Then we went for a walk. For three miles. Which kept my legs moving and prevented the stiffness. Still a lovely weekend in NY. I must go back soon and do some more running. I hear they host a marathon :-)
My Saturday run was more relaxed - I was taking pictures :-)
Battery Park City
War Memorial in Battery Park
Trinity Church, up the street from where I used to live.
45 Wall Street, where I used to live. Yes, I used to live on Wall Street. Not as lucrative as working on Wall Street, believe me. And now Tiffany & Co. is there.
The NY Stock Exchange, a half-block from my old apartment at 45 Wall Street.
Federal Hall, across the street from the Stock Exchange.
The bull, mascot of Wall Street
The new World Trade Center under construction. The Memorial requires tickets, which I did not have. So I ran all the way around it and took pictures.
Now for the Sunday run. This was not relaxed - this was serious business. HA!
Weather at the start was in the high 50's, which I looooooooooove.
Warmup - 10 min plus 18:27 on Garmin for 3 miles at 9:15 - 9:30 pace (Garmin didn't sync for first ten minutes)
Divided up the 9 miles into 30 minute increments/laps with 1 minute walk in between
Lap 1 30:02 min, 3.56 miles, 8:27 pace, HR = 160
this was the West Side drive, fairly flat, although some side to side zig-zagging
Lap 2 30:13 min, 3.48 miles, 8:40 pace, HR = 159
three significant slopes up here in Riverside Park and Central Park, as well as having to wait for stoplights - of the three increments, this was the toughest
Lap 3 23:23 min, 2.73 miles, 8:34 pace, HR = 159
more stoplight waiting, was also kicking myself for not bringing any Gu. Had eaten a Clif bar before I started, but other than that, I only had the low calorie G2. Not smart.
Cooldown 21:44 min, 2.06 miles, 10:34 pace, HR = 147
Overall 2:15 for 14.8 miles (the synched up Garmin will show different than that). Average 9:01 pace and HR = 154. Considering I have not run since September 10, I was very pleased with how I tolerated the goal pace running. Wish I had brought the Gu to eat halfway through, just to see if that would have helped me stay stronger in the second half. My average for the goal pace was 8:35 without the two 1:00 walk breaks and 8:48 with them. My interval timer seems to have died, so I wasn't able to do a scheduled interval (I'm thinking a 7:15 / 0:45 ratio would be a good one).
Went back to my friends' apartment and inhaled a bagel. Then we went for a walk. For three miles. Which kept my legs moving and prevented the stiffness. Still a lovely weekend in NY. I must go back soon and do some more running. I hear they host a marathon :-)
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