More 10 Miler

From Sunday's Sports page there's Fred, David, and Taj having fun during Saturday's 10 mile run. I'm on the far left, suffering badly.

SB Running 10 miler

My goal was to hold 7 minute pace. I started out at around 6:50 which seemed pretty comfortable but by mile 9, I totally slowed down to 7:40! Guess I didn't have it today! Finished in 1:11:40. I quickly changed and took off for ride around the Lake. I felt better than I expected to, but I wasn't riding very hard. It was all in all a good day. Tomorrow I'm off all day for business in Anaheim.

Kicking it

So this lady at Elings Park always spreads popcorn out on the soccer fields for the birds to eat. Of course Tux and Morgan make a bee line over there and hoover up every last bit. The Bird Lady always screams "Your dogs are eating all the bird's food!" I always say, " Hey, they're dogs! You put food on the ground, they're going to eat it!" She always gets so pissed off.
AM: Masters Swim: we did some kicking today. Main set- 2x 200m, 2x50 kick, 4 x 100m, 4x50 kick, 6 x 50m, 6 x 50 kick.
PM: an easy jog to the gym for a little core.
SB Running 10 miler tomorrow. I'll try for 7:00 min/miles

Bird Lady

I had a run in with the bird lady this morning. More on that later.
Lunchtime- 5 mile run
PM: Ride up Painted Cave, 90 min

Jackie Chan

AM Masters- main set- 3x100, 2x150, 3x100, twice thru
Lunch time- off to the gym for some core.
No workout in the evening, had some great thai food with my friend Jackie, who is visiting from Hawaii.

The Rock

Evening ride up to Gibraltar Rock. A bit foggy up there. Suppose to rain tomorrow. :( About 1/1/2 hours

Swim and Rest

It is always hard to get up for Monday's Masters. The sets are usually long and difficult. Today was more of the same. Main set: 500m, 300m, 500m, 2x150m, 500m, 3x100m. Tonight I'll kick back and rest.

Sore Butt

I think I over did some step up exercises at the gym on Friday and really paid for it today. Last night I could barely walk! So today we met down by the beach to do a tempo run along the 10 mile course. Rusty had us warm up for 3 miles, 4 mile tempo, 3 mile warmdown. The idea was to do the tempo by feel- no looking at your watch! Our 4 mile tempo pace was 7:10 which was OK with me! Next Saturday is the SB Running 10 miler.

Wandering

4 1/2 ride today. Rode to Carp along 192, then down to Ventura and back home. Just wandered aroung today without any set route. I'm starting to ride my Griffen a bit more and am liking the handling. My old bike was a bit too small and a little sketchy.

On to the weekend!

AM: Masters Swim- 4x50, 3x100,2x200, 4x50, 3x100, 2x200
Off the the gym for some core.
PM: Medium long run, about 2 hours
There was a nice article about my dental hygienist, Stacey, in the SB Newspress today. She just started racing mountain bikes a couple of years ago and is kicking some butt this year. I got a mention as a top Santa Barbara Ironman triathlete which is a little embarrassing. It should have read: top Santa Barbara Ironman triathlete in the middle age oriental dentist division.

Crazy Busy

It was an absolutey crazy busy work week. Totally wore me out. I'm glad the weekend is coming but I know I'll still have to spend some time at the office to catch up. Oh well...
PM: time for a ride up Old San Marcos and Painted Cave this evening. Would have gone a little longer but it started getting dark. Total ride- 1 1/2 hours

What a Beautiful Day

The best day weather wise. Awesome.
AM: Masters Swim- main set- 5x50m, 4x100, 2x200, 4x100, 4x50
PM: warm up, then 3x 1 mile up at shoreline park. 6:30 pace, warm down. total run about 7 miles

A little swim, a little run

AM: Masters swim- Had to get out a little early but got in some good fly.
PM: easy 40 minute run. Still feeling a bit tired from Sunday.

Easter Sunday

Missed my post yesterday but here was my workout: Long run, about 2:15 total. We incorporated a tempo section of 4 miles alternating 1 mile at 6:50, 1 mile at 7:10. I was beat at the end.
Today was a nice rest day.

Green Valley

Wow! All the rain has made the Santa Ynez valley look the best I've ever seen it. Drove over today for a little ride. Foxen Canyon, Drum Canyon, the usual stuff. I love riding over there. Total ride today was about 4 1/2 hours.

Will it ever stop raining?

Rained most of the day. I thought it was spring!
AM: morning masters- 4x50m, 3x100, 4x50, 4x100, 4x50, 5x100
Went to the gym while it was raining.
PM: Got in a 1:40min run during a break in the rain, then a easy 50 minutes on the trainer.

Thursday

An hour run at lunch, that's it for today! Tomorrow I hope to do a little more.

Too Busy

AM: Swim-main set- 9x200
Lunch time- off to the gym for some core work
Too busy with work and such so that was it for today. I needed a break from my usual Wednesday track.

Easy, Easy

Today: Easy 50 min run, Easy 45 min ride
Legs still a little tired from this weekend

Whew!

AM: My Harbor Patrol friend, Rick, and I toughed out a pretty hard swim set. 2x400, 2x100, 2x300, 2x100, 2x200, 2x100. Whew!

Picking up the Pace

AM: Long run, probably around 14-15 miles. Warmed up for 4 1/2 miles, then 5 miles of tempo at 7:10 pace, then finished the run, much slower! Topped off the morning by taking Tux and Morgan up to Elings Park.

Hill Training

This has been kind of a staple ride over the last month- Old San Marcos-Painted Cave-Paradise-La Cumbre Peak. Trying to build some leg strength. 4 1/2 ride time.

My Tri Ride

Here's my GriffenVulcan Kompressor with Zipp 606 wheels. It rides pretty well. Now I just have to work on the legs to power it!
Todays workout.
AM: Masters Swim- Main set- 2x100m, 6x50m, 2x150m, 3x100m, 200m
Off the the gym for some core.
PM: Run 90 min, ride easy 90 min

Swan Special

Ride after work up Gibraltar. Shifting between 3 gears, changing on the minute. Keeps things interesting as you do a long climb. Made it up to Gibraltar rock before darkness started setting in. Mike Swan likes this workout, hence, I do what Mike says. Total ride- 1:40

Hammy

AM: Masters Swim- main set- 250m, 2x 100m, 150m, 3 x's
PM: Rusty had us do some drills and 200m runs up in the grass of Shoreline Park. I think I pulled my hammy!

Skunked again

Well, Morgan managed to get herself skunked this morning while on a walk at Elings Park. What a great way to start the day!
Here's a pic of me at yesterdays tri. I look pretty happy considering I felt like I was having a heart attack at that point. My time was 1:27. Good enough for 3rd in my old man age group.
Todays workout: 90 min easy ride.

Another rainy Monday

AM: Swim- main set 5x400m
Rained all day today.

Sprint Tri plus 7

Today was the Kendra Chiota Payne Memorial Triathlon put on by the UCSB Triathlon Team. The triathlon was renamed this year in honor of Kendra Payne, a UCSB triathlete who was tragically killed while cycling on Gibraltar road earlier this year. This years event was sold out- 400! strong. That was awesome to see! After all the rain we had in March, today we had great weather. The first race of the year is always fun. I got to ride my new Griffen and had a blast. Not sure of my time, didn't stick around for the results.
1/2 mile swim
16 mile bike
3 mile run
Ran 7 miles afterwards as a little bonus

Monthly Totals

March Numbers
Swim- 12 hours
Bike- 21 1/2 hours
Run- 19 1/2 hours
Gym- 6 hours
March started a bit slow but I felt I got some good workouts toward the end of the month. Rusty Snow, Mike Swan and Peter Park have been helping me with my workouts.
Today- bike 3 hours, flat
5 months to go!