Weekend Rides and Pics

Shelly, me, Emma, Kiki, and Catherine at
Granite City Food and Brewery in Franklin

Friday: 7-mile run + 1.5-mile walk. Trip to Publix and Kroger (details to come). Aunt Renee's party (and a late night!). Friday’s 7-mile run was rainy and beautiful. My average (including 4 minutes of walking at the beginning and a 2-minute bathroom break) was 8:33 min/mile. Omitting those, my average was 8:14. That’s closer to where I need to be, but I still have a little work to do to get my endurance and pace up. However, considering I’m running on average once or less per week, I’ll take what I can get.

Friday run

Saturday: 25-mile hilly ride. Catherine's and Ashly's birthday celebration. Saturday I rode up and down and up and down to try to get in some good climbing. In my 25-mile ride, I was never more than about 6 miles from my house and I climbed (according to my Garmin) 3245’. Here was my order of ascent: South Berry’s Chapel, Lynnwood, North Berry’s Chapel, Holly Tree Gap, Sawyer, Lynnwood, North Berry’s Chapel, South Berry’s Chapel. I never went up the same side twice, and I never descended the same road twice. The only thing I went up/down consecutively was North Berry’s Chapel the last time, when I went down toward Farmington and then turned around and came back up to Lynnwood. I did miss a few climbs (like the other side of Holly Tree Gap and both sides of Manley), but it was a great ride for today. Even despite the fact that my average speed was 14 mph (but my max was 44.5, so I did go fast at least a few times!).

Saturday ride with grades

Sat ride with elevation and climbs

Me, Kiki, and Catherine

Sunday: Team ride. Pool time!

Sunday ride

My list...I did all but one thing. Success!

Kroger Shop

Publix is definitely my grocery store of choice, but sometimes I head over to Kroger to see what kind of deals and manager's specials I can find. Today was a pretty good day. I got what they called a weekend platter that had 16 servings of roast beef and cheese tortillas, 10 PowerBar products (2 Energy Blasts, 3 bars, and 5 gels), and a 4-pack of individual-serving applesauce. Here's the cost breakdown:

Kroger

Item (Quantity)	Regular Price  (multiplied)	Sale Price	Coupons	Final Price
Tortilla sandwiches	14.99	7.49	--	$7.49
Applesauce	2.49	--	$0.50/1 MQ (doubled)	$1.49
PowerBar bars (3)	1.79 (5.37)	1.00 (3.00)	--	$3.00
PowerBar Energy Blasts (2)	1.79 (3.58)	1.00 (2.00)	$1/5 MQ (applied to bars also)	$1.00
PowerBar Gels (5)	1.89 (9.45)	1.00 (5.00)	$1/5 MQ	$4.00
Totals: 12 items	35.88	--	3.00 in Qs	+$1.82 tax $18.80 total (saved $17.08/ 48%)

I also did 5 minutes of work this morning and then rode over Lynwood. It took me 6:22 to get up the first side (east to west) and 7:00 to get up the other side (west to east). Back in February I times the east-to-west side and it took me 8:20. This was maybe 1/10 of a mile longer and was mile 39 of of a 42-mile ride, but today's climb was way faster! I also did the same route on Monday and Tuesday and both sides today were about 15-20 seconds faster than those days. I am trying to make myself into a climber :-)

Team Ride

The rain that had been predicted to fall today never came, and that meant that we were able to get in a good team ride. We met at the BFY and rode southwest, basically into my backyard. I love riding from my house to ride starts and riding on roads that I know, and surprisingly, even after yesterday's 5K race, my legs were feeling good and I was riding well—which means, I got every sprint! It helps that I know where all the sprint signs are and I didn't always have someone racing me, but I pretended someone was on my wheel so that I would work harder.

Usually when I go for sprints I don't have too much left to actually pull during the rest of the ride, but today was different and I'd have done a fair amount of work if Parri and Kat had ever gotten off the front of the pack (there were 9 of us: Parri, Kat, Jeremy, Todd, Valerie, Anna, Catherine, Shelly, and me); those two, Jeremy, and Todd did the lion's share of the work.

Here is the route. I rode for 2:17:50, of which 19 minutes were from my apt to the BFY and about 4 were from the corner of Franklin/Moores back to my apt. It took me approximately 8:20 to climb Lynnwood (mile 39).

100%

Today’s workout was a great one. I haven’t been the best at working at 100% because I know how much it takes out of me, but I also haven’t seen the physical benefits that I’d see if I’d be working at 100%. So today I decided to work harder than I had been, and it was a good decision. Today’s workout was 10-6-3 EDI, two sets: lunge with RL, squat with stick, GHR to arm’s length, curl (18), bench (45), plate front delt (10), and crunch. I had help on the manual hold for the curl, and I know I work harder when someone is expecting me to. Brett from Inversion was there, so he made me work hard and then we had a short conversation about life and push ups.

Monday’s workout was 10-10-10 EDI (only because I didn’t get to it last week; lunge, wall squat, GHR, curl (18), wall push up, crunch). Tuesday I took a ride (18.62 miles, 1:08, 16.4 mph (45.1 max), 149 HR (177 max), 1425’ ascent, 1314’ descent; 8:10 up Lynnwood Way, 8.8 mph, 146 HR). I need to make this part of my Wednesday hilly ride when I start that back up again. Sadly it didn’t work out today, but I’m anticipating climbing Lynnwood every week and hopefully getting better and better and climbing (which hopefully will also make me a better all-around cyclist).

Training my weaknesses,
Kailin

Busy Day

This morning, I got to sleep in before riding with Val, Anna M, Kat, and Jay. We made up the route as we were riding, made two stops, and generally just enjoyed the sunshine. It was great to be outside, and I really like my new bike! After a short chat with Anna, I headed to the Farkases’ to watch the Titans win and complete a few projects (for me on my computer and for ARenee with some craft stuff). Then it was off to softball. We played two games tonight and won them both, even though we were shorthanded. It’s a co-ed league, and sadly I think I got four balls hit out to me in center field, Sam and Ryan got one each in right field, and Jimmie got two in left field all afternoon—which means they either didn’t hit the ball out of the infield or didn’t hit the ball at all (the latter was mostly the case). We won by over 20 runs in both games, and we got so bored in the outfield that we started playing on the line for both girls and guys just so that we’d have to chase down the ball if it got hit any farther than 200ft (it didn’t). We did make the pitcher mad, though, because he wanted to pitch a shutout and didn’t want us to have fun.

Stats from the ride:

• 31.89 miles, 2:01:35, 15.7 mph (44.5 max), 115 HR (170 max), 2592’ ascent, 2281’ descent
• Climb up Lynnwood West to East: 1.17 miles, 7:14 (a new record), 9.7 mph

September 24, 2011. Lynnwood climb: 7:14, 1.17 miles, 9.7 mph, 104 HR (can't be right)
July 25, 2011. Lynnwood climb: 7:40, 1.17 miles, 9.1 mph, 173 HR
April 6, 2011. Lynnwood climb: 7:51, 1.16 mi, 8.9 avg, 173 HR
March 3, 2011. Lynnwood climb: 8:23

Weekend Rides and Other Workouts

Friday I think I rode. Can't really remember the route right now, but I might come back later and edit this post.

Saturday, Val, Kat, and I got up early-ish to get in a long ride. We met at MFY, said hi to Anna and Todd who were just finishing their ride, and headed out. Here's the route we took, which we chose mainly because it's mostly shaded and lightly trafficked:

Stats: 53.00 miles, 3:16:30, 16.2 mph (45.2 max), 154 HR (186 max)
Climbing: According to my Garmin, we climbed 5,497 feet. I finally connected my Garmin to the computer and really like the stats it gives me! Someday soon I'll get a screen cap of it.

Then it was off to Farkas' for the afternoon. I wanted a rootbeer float and someone to enjoy it with, and Lauren was a willing subject. We also played a game with her friend, and I got a bit of sewing done. It was definitely a productive day.

Sunday, I got up in time for the first service at church and then went to the Y for 10×10sec: Lunge (with 3 RLs each leg), GHR with reps to the top, squat with stick, pull up, altitude drop curl, and crunch. Then of course I went out to the pool. But it was so hot I couldn't even stand being in the sun—instead, I found some shade and enjoyed my book. Later in the afternoon I went out for a short ride:

Stats: 18.43 miles, 1:05, 17 mph (48.1 max), 154 HR (182 max),
Climbing: 1,229 feet of ascending, 1,193 feet of descending

July 24, 2011. Lynnwood climb: 7:40, 1.17 miles, 9.1 mph, 173 HR
April 6, 2011. Lynnwood climb: 7:51, 1.16 mi, 8.9 avg, 173 HR
March 3, 2011. Lynnwood climb: 8:23

I knew this climb was faster than the previous, but I didn't know by how much—1 second would have been enough of an improvement. All I know is that I felt smoother, like I was climbing better, and happy. In fact, about 0.7 miles in, I saw a fence post and got the biggest grin on my fact. It might sound weird, but I saw all the sap coming out of a cut and purposed piece of wood and thought, God, even this tree-turned-fence post can't stop praising you! Just thanking God for being who He is gave me a little push forward.

Hilly Wednesday

I got out to ride again today, deciding to do a few hills rather than fight the wind (the reports said gusts up to 20mph, but it felt like it was all 20mph with gusts even faster!). I've said before that the elevation isn't right, because the hills at mi 10+ and mi 12 are much steeper (albeit shorter) than the hill at mi 8+. It's still the case.

From March 3, 2011: I decided to warm up a little (30:22 with some strong headwind and tailwind). The 15+ miles took me exactly an hour. I climbed Lynnwood from west to east, and it took me 8:23 to get from South Berrys Chapel to Sawyer Road—a benchmark number to try to improve all season.

April 6, 2011: I did a slightly different warm up (30:20, riding to Hillsboro rather than shortcutting on Spencer Creek). The 15.75 miles took me 59:10. I climbed Lynnwood from west to east, and it took me 7:51 to get from South Berrys Chapel to Sawyer Road.

• 59:10, 15.75 miles, 16.0 avg (46.4 max), 1087 cal, 155 HR (181 max)
• Warm up: 30:20, 9.3 mi, 18.4 avg, 151 HR
• Lynnwood climb: 7:51, 1.16 mi, 8.9 avg, 173 HR
• Descent and more climbs: 16:29, 4.15 mi, 15.1 avg, 159 HR
• Cool down: 4:30, 1.15 mi, 136 HR

Dry Ride--Just in time!

Wednesday's Ride. I managed to make it home in good time and get in and out on my bike in 8 minutes. i think that might be my new record! I was glad, too, because if I'd have left any later or ridden any longer I'd have gotten rained on. I'm definitely appreciating the nice weather!

• Totals: 1:18, 22.14mi, 17mph (thank you, 10mph winds!) 41.2 (max), 1308 cal, 152 hr (175 max).
• My climb up Lynnwood: 8:14, 1.18mi, 8.6mph, 168 HR

Sunset Ride

I was able to leave work just a few minutes early today, which meant that I didn't have to worry too much about losing daylight during my ride. It was the same ride as Tuesday, but I managed to complete it 45 seconds faster. Woohoo! Though overall it was faster, my trip up Lynnwood, all 1.18 miles from the middle sign before South Berrys Chapel until the top at North Berrys Chapel, took me 17 seconds longer today than Tuesday. Some day I'll become a real climber, but I'm definitely not there yet.

• 11-11-10: 44:40, 12.27 mi, 16.5 avg (39.8 max), 747 cal, 152 HR (176 max); 8:52.20 up Lynnwood
• 11-09-10: 45:25, 12.29 mi, 16.2 avg (37 max), 765 cal, no HR; 8:34.58 up Lynnwood

For fun during work, I did 3 minutes extreme slow: leg curl, leg extension, and hip extension. I should've done hip flexion too, but I forgot. After my bike ride, I did 5 minutes of work, iso extreme: scap pull up, lunge, and standing ham. Then I headed to Inversion.

Breakthrough

Had a little trouble focusing the camera...but this is my water-bottle reminder to recover (and hydrate)

I think I had a slight breakthrough in my stroke while I was swimming today. I focused not on continually taking strokes but rather on making the most of each stroke I took—sort of like trying to make each stroke last longer than normally it would have by pulling harder and longer. And wouldn't you now, I swam slightly faster today than last week! Today was only ,1900 because it's a recovery week (hooray!):

• 350 warm up
• 8x25 drills
• 9x100@5sec: (1:34.67 average) 1:28.02, 1:36.89, 1:34.01, 1:34.87, 1:36.51, 1:38.16, 1:35.18, 1:34.99, 1:32.54 [15:08 total]
• 4x25@20sec sprint: 18.80, 18.80, 18.84, 18.50
• 350 cool down

Previous times and averages:

• 3-03-10 (1:41.82 average): 1:37.37, 1:40.21, 1:43.43, 1:42.25, 1:43.72, 1:43.32, 1:44.47, 1:43.91, 1:43.42, 1:40.02, 1:39.76 [19:44 total]
• 2-24-10 (1:40.55 average): 1:33.62, 1:40.06, 1:41.55, 1:40.57, 1:41.14, 1:41.51, 1:43.43, 1:41.41, 1:42.27, 1:40.62, 1:39.63 [19:27.52 total]
• 2-23-10 (1:35.57 average): 1:27.73, 1:34.50, 1:35.64, 1:36.45, 1:36.45, 1:36.51, 1:38.96, 1:37.63, 1:37.94 [15:12.34 total]
• 2-17-10 (1:46 average): 1:30.88, 1:42.95, 1:48.07, 1:48.92, 1:47.97, 1:46.32, 1:47.42, 1:47.93, 1:52.66, 1:48.92 [18:30.01 total]
• 2-16-10 (1:39.55 average): 1:35, 1:38.38, 1:40.79, 1:41.15, 1:40.96, 1:39.34, 1:39.02, 1:39.92

The amazing sunset

My prescribed 1:10 ride was exactly that, even though I switched the route in the middle of the ride. I had to do 7x20sec@2min power/high-gear intervals and did them with the HRM timing the intervals, so I have stats as always!

• Totals: 1:10:28, 18.38 miles, 15.6 average (41.7 max; before I started the approach to and ascent/descent of Lynnwood way, my avg was 17.9), 1,118 cal, 150 HR (211 max)
• Warm up: 27:45, 7.89 miles, 17.1 avg, 149 HR
• Interval 1 + rest: 20 sec, 0.12 mi, 22.2 avg, 162 HR + 2 min, 0.68 mi, 20.5 avg, 160 HR
• Interval 2 + rest: 20 sec, 0.12 mi, 21.5 avg, 157 HR + 2 min, 0.66 mi, 19.9 avg, 156 HR
• Interval 3 + rest: 20 sec, 0.10 mi, 18.6 avg, 149 HR + 2 min, 0.73 mi, 21.8 avg, 157 HR
• Interval 4 + rest: 20 sec, 0.11 mi, 20.2 avg, 164 HR + 2 min, 0.55 mi, 16.5 avg, 165 HR
• Interval 5 + rest: 20 sec, 367 ft, 12.5 avg, 164 HR + 2 min, 0.61 mi, 18.4 avg, 155 HR
• Interval 6 + rest: 20 sec, 0.12 mi, 22.3 avg, 154 HR + 2 min, 0.59 mi, 17.8 avg, 156 HR
• Interval 7 + rest: 20 sec, 0.11 mi, 19.8 avg, 147 HR + 2 min, 0.56 mi, 16.9 avg, 163 HR
• Cool down before Lynnwood: 10:47, 2.26 miles, 12.5 avg, 140 HR
• Climbing up Lynnwood: 9:27, 1.24 mi, 7.8 avg, 161 HR
• Descending Lynnwood: 3:00 1.00 mi, 21.2 avg, 133 HR
• The rest of the way home: 3:16, 0.84 mi, 14.1 avg, 140 HR

The view from my ride

Then it was off to the CSY for 10-6-3 EDI, 2 sets:

• Lunge with RL (I did 10 RL, 6 reg, 3 RL)
• Squat with stick (I did wall squat since my quads can't seem to be able to handle regular squat)
• Glute ham with reps to arm's length
• Curl with regular reps (10-lb dumbbells)
• Bench press (30-lb bar)
• Plate front delt (10-lb plate)
• Crate crunch