I gave blood today. Last Friday I received a call from the blood center, saying that they needed type O+ blood for a four-year-old boy who was going to have an operation and would require a lot of blood. They needed the blood by Saturday, but with the Rosedale Ride on Saturday and the Capitol 10K run on Sunday, I didn't think it would be good to give the blood until after I completed those. So I went in today (Monday) and gave.
I gave blood at The Blood and Tissue Center of Central Texas on Lamar near Central Market and across from the Austin State Hospital. Nice folks!
Monday, March 31, 2008
Sunday, March 30, 2008
The Statesman Capitol 10K
Today I got a personal record (PR) in the Statesman Capitol 10K. I ran it in 1:09:59. Since I rode the bike for 4 hours in yesterday's Rosedale Ride, I was not expecting to have a great race time in the 10K. I felt I would be happy just to run the race and not have to walk any part of it.
Several minutes before the race started, it started to rain lightly. It let up for the start of the race, but it was enough rain to get our clothes wet. The temperature was about 70 degrees, so the rain did not chill us too much. About two blocks up Congress avenue it started raining again, and continued lightly for the rest of the race.
At about mile five and a half, I had to stop for a quick break. This probably added a minute or so to my time.
My official chip time was 1:09:59 at a pace of 11:16.
Several minutes before the race started, it started to rain lightly. It let up for the start of the race, but it was enough rain to get our clothes wet. The temperature was about 70 degrees, so the rain did not chill us too much. About two blocks up Congress avenue it started raining again, and continued lightly for the rest of the race.
At about mile five and a half, I had to stop for a quick break. This probably added a minute or so to my time.
My official chip time was 1:09:59 at a pace of 11:16.
Saturday, March 29, 2008
The Rosedale Ride
Today I rode the Rosedale Bike Ride; what a beautiful day for a ride. The temperature was a bone-chilling fifty degrees at the start, but once the engine was warmed up, I never noticed. I did go back and put on my heavier jersey before the start. It was very overcast the entire day, so I didn't need to worry about getting a sunburn on the first extended outing of the year, unlike two years ago when I got a good sunburn.
The route started at Samsung's new FAB in northeast Austin and headed out eas,t past such such notable cities as Cele, Norman Crossing, Rices Crossing and Manda. (All with populations of less than 100.) In Cele, I rode along with a lady who was wearing a Fat Cycliest jersey. So we chatted about the blog for several miles. She said she is a regular reader. She was going a bit slower than I wanted, so after a mile or two I said good-bye and rode on. Then after that, at each rest stop I would pass her again. I guess I spend too much time eating, drinking and chatting. But that's part of the fun.
Shortly after Norman Crossing, I started noticing that someone was drafting me, After several miles I slowed down for some riders in front, and a woman went around me. After I got around the next batch of riders, I caught up with her and started drafting her. After a little way, I decided I had better go up and introduce myself. Her name is Susan and she has a son who goes to Rosedale School. So we rode through Rices Crossing and I finally lost her at the Manda rest stop. She was very interesting to chat with, as she has done many of the big rides in the US and Europe. She also suggested that I read a book called Younger Next Year: Live Strong, Fit, and Sexy—Until You're 80 and Beyond by Chris Crowley and M.D., Henry S. Lodge. When I got home I showed my wife the books on Amazon, she was so interested that she ordered them--the one for men and the one for women.
The wind was out of the north, probably about 5 - 10 MPH, so the ride back into Austin was really nice. Especially on the four miles leading into Manda, the road was as smooth as glass, no automobiles in sight (and if there were you could have seen them for miles) and no trees or big structures to block the wind.
I averaged 20 MPH on that stretch of the road with no effort. When I turned into the wind, I noticed considerable reduction in speed.
Here is the official record from Motionbased:
The route started at Samsung's new FAB in northeast Austin and headed out eas,t past such such notable cities as Cele, Norman Crossing, Rices Crossing and Manda. (All with populations of less than 100.) In Cele, I rode along with a lady who was wearing a Fat Cycliest jersey. So we chatted about the blog for several miles. She said she is a regular reader. She was going a bit slower than I wanted, so after a mile or two I said good-bye and rode on. Then after that, at each rest stop I would pass her again. I guess I spend too much time eating, drinking and chatting. But that's part of the fun.
Shortly after Norman Crossing, I started noticing that someone was drafting me, After several miles I slowed down for some riders in front, and a woman went around me. After I got around the next batch of riders, I caught up with her and started drafting her. After a little way, I decided I had better go up and introduce myself. Her name is Susan and she has a son who goes to Rosedale School. So we rode through Rices Crossing and I finally lost her at the Manda rest stop. She was very interesting to chat with, as she has done many of the big rides in the US and Europe. She also suggested that I read a book called Younger Next Year: Live Strong, Fit, and Sexy—Until You're 80 and Beyond by Chris Crowley and M.D., Henry S. Lodge. When I got home I showed my wife the books on Amazon, she was so interested that she ordered them--the one for men and the one for women.
The wind was out of the north, probably about 5 - 10 MPH, so the ride back into Austin was really nice. Especially on the four miles leading into Manda, the road was as smooth as glass, no automobiles in sight (and if there were you could have seen them for miles) and no trees or big structures to block the wind.
I averaged 20 MPH on that stretch of the road with no effort. When I turned into the wind, I noticed considerable reduction in speed.
Here is the official record from Motionbased:
Thursday, March 27, 2008
Wednesday Night at the Gym
Since no one was able to make it to Barton Creek Green Belt for a trail run, I went to the gym last night for some running on the treadmill. I needed to do my intervals this evening; but since this coming weekend is going to be pretty intense, with the Rosedale Bike ride and the Capital 10K, I did an easier set of intervals.
I warmed up for about ten minutes, then started gradually speeding up. I ran for ten minutes at six MPH, then increased the speed to 6.5 for an additional ten minutes. I then kicked the speed up to seven MPH for five minutes. Finally, I had a spurt of seven and a half MPH before stopping. The spurt lasted half a minute. In total I ran for forty minutes and covered a little over three and a half miles.
In summary, I felt very good about this run. It is the fastest I have ever run in recent history. I slowed down only twice during the first thirty minutes to drink water and those slow downs were only to about five MPH (A slow run.)
I did have problems right at the end of my warmup. I was trying to increase the slope of the treadmill and I accidentally hit the emergency stop. The treadmill came to a halt and I was not able to get going again. Finally I changed to the treadmill that was next to mine. The gym has mounted the audio device right in front of the incline button and I always have trouble getting my hand around the device to increase the incline. The emergency button is a large red button right next to the incline button and the slightest bump will stop the treadmill. Luckily, the treadmill next to me had been vacated just a minute or two earlier.
I warmed up for about ten minutes, then started gradually speeding up. I ran for ten minutes at six MPH, then increased the speed to 6.5 for an additional ten minutes. I then kicked the speed up to seven MPH for five minutes. Finally, I had a spurt of seven and a half MPH before stopping. The spurt lasted half a minute. In total I ran for forty minutes and covered a little over three and a half miles.
In summary, I felt very good about this run. It is the fastest I have ever run in recent history. I slowed down only twice during the first thirty minutes to drink water and those slow downs were only to about five MPH (A slow run.)
I did have problems right at the end of my warmup. I was trying to increase the slope of the treadmill and I accidentally hit the emergency stop. The treadmill came to a halt and I was not able to get going again. Finally I changed to the treadmill that was next to mine. The gym has mounted the audio device right in front of the incline button and I always have trouble getting my hand around the device to increase the incline. The emergency button is a large red button right next to the incline button and the slightest bump will stop the treadmill. Luckily, the treadmill next to me had been vacated just a minute or two earlier.
Thursday, March 20, 2008
Bike Ride at Veloway with Doug
Today, I went for a bike ride at the Veloway in south Austin. I rode two laps on my own then was joined by Doug. I rode a total of almost 17 miles at an average speed of 14.9 miles per hour, which is down quite a bit from last year. Also, my fastest lap was down, last year I was doing a lap in the sub ten minute range, tonight my best time was 10:40.
The weather was perfect for riding, the temperature was right at seventy degrees and the wind was below ten MPH. The first quarter mile I felt chilled but once I got my internal furnace going I never noticed the temperature again.
I guess there was one other time when I noticed the weather. On the back section, where Daniel and I were going 25 MPH, we had a head wind so it was not as easy to get up to the speed that Daniel and I were getting.
Here is Motionbased version of the ride:
I need to ride in the big chainring and force my legs to work harder. I have always tried to find the sweet spot where my spin is fast and the legs are not working too much. For the next few times I am going to try a lap in high. Hopefully, this should help develop the strength in my lower body.
The weather was perfect for riding, the temperature was right at seventy degrees and the wind was below ten MPH. The first quarter mile I felt chilled but once I got my internal furnace going I never noticed the temperature again.
I guess there was one other time when I noticed the weather. On the back section, where Daniel and I were going 25 MPH, we had a head wind so it was not as easy to get up to the speed that Daniel and I were getting.
Here is Motionbased version of the ride:
I need to ride in the big chainring and force my legs to work harder. I have always tried to find the sweet spot where my spin is fast and the legs are not working too much. For the next few times I am going to try a lap in high. Hopefully, this should help develop the strength in my lower body.
Wednesday, March 19, 2008
Today's Trail Run on Barton Creek Greenbelt
Today Daniel and I ran five and a quarter miles at the Barton Creek Greenbelt. We started at the pumping station entrance to the greenbelt. This was the first time that we have started from this location. I believe this is my favorite starting location.
We followed the trail down to the creek, then followed the creek on the south side until it ran out. We then found a place to ford the creek and continued running along the north side of the creek. I was hoping to make it to the hill of life but we decided to turn back before we made it.
It was a challenge to run up the hill at the end but we made it with only a few walk breaks.
Daniel said he twisted his ankle when we were running along the north side of the creek and it was bothering him a little when we finished. Hope it doesn't get worse, it is sure easy to do. There is rocks and roots scattered along every path we follow.
Here is MotionBased version of the run:
We followed the trail down to the creek, then followed the creek on the south side until it ran out. We then found a place to ford the creek and continued running along the north side of the creek. I was hoping to make it to the hill of life but we decided to turn back before we made it.
It was a challenge to run up the hill at the end but we made it with only a few walk breaks.
Daniel said he twisted his ankle when we were running along the north side of the creek and it was bothering him a little when we finished. Hope it doesn't get worse, it is sure easy to do. There is rocks and roots scattered along every path we follow.
Here is MotionBased version of the run:
Monday, March 17, 2008
Monday's Run
I was hoping for a bicycle ride this evening at the Veloway, but the weather looked really threatening, so instead I went to the gym, after dropping my bicycle off at home. I went to Pure's north gym.
I had two goals: run longer than normal and continue working on speed. So I set the treadmill up for 50 minutes and did about twelve intervals. Some were short with a high speed and others were long with a slower speed. The top speed I did this evening was 7 MPH.
Here is a graph of my heart rate:
I had two goals: run longer than normal and continue working on speed. So I set the treadmill up for 50 minutes and did about twelve intervals. Some were short with a high speed and others were long with a slower speed. The top speed I did this evening was 7 MPH.
Here is a graph of my heart rate:
Saturday, March 15, 2008
Daisy 5K Race
I ran the Daisy 5K this morning. It was a beautiful morning with a lot of runners out. The race started at the Rogue store, just east of the freeway. The area looked pretty depressed, with numerous homeless people (I think) in sleeping bags on the lot just across the street from the starting point. South by South West (SXSW) was just finishing up this weekend, so perhaps they were here for the music and decided to sleep in a vacant lot. I'm not sure There was also a lot of rubbish all around. I am sure bringing in business like Rogue's running store will help the the area.
About four blocks down from Rogue's store was a new stop for the commuter railway. It was not done yet, but it looked like it will be very nice when it is done. For my warm up, I ran down to it, then back.
The timed women started at 8AM and the timed men started 3 minutes later. It was a really good course. I was expecting a lot of hills but they never materialized. It was a gradual downhill run to the river, then a gradual uphill run back to the start.
Since I didn't expect an easy course, I did not really try to break any of my records. The night before I was out riding my bike and earlier in the week I did six miles of trail running. So my time was about thirty seconds slower than the previous week.
Here is the Motionbased results:
About four blocks down from Rogue's store was a new stop for the commuter railway. It was not done yet, but it looked like it will be very nice when it is done. For my warm up, I ran down to it, then back.
The timed women started at 8AM and the timed men started 3 minutes later. It was a really good course. I was expecting a lot of hills but they never materialized. It was a gradual downhill run to the river, then a gradual uphill run back to the start.
Since I didn't expect an easy course, I did not really try to break any of my records. The night before I was out riding my bike and earlier in the week I did six miles of trail running. So my time was about thirty seconds slower than the previous week.
Here is the Motionbased results:
Friday, March 14, 2008
First Bike ride of the Season.
Daniel and I went out for our first ride of the season; the season starts when daylight saving time starts. It was a very pleasant ride, I was not sure what to expect, since the weather report called for a high of 93 and wind gusts to 30MPH. It did seem warm when we started, but it was not all that bad and I guess the trees and the valley kept the worst of the wind from bothering us. Or maybe the winds had died down by the time we got there.
Andrea, Daniel's wife, was supposed to join us but she had to work late.
This was Daniel's third time to ride his new bike, and he did really well. He had the standard beginner's problems, like not being able to get air in his tire and not knowing what gear to ride in. But all in all he did really well. He had no spills and he even went an extra lap with me, for a total of 15.22 miles.
I think when he gets a little more experience and a more familiar with his new bike he will do really well.
On the back stretch I asked him to try the big chainring, so he bumped it up, and we were flying at 25 MPH. I was struggling to keep up; I bet it won't be long until he is riding like that all the time.
Here's the motionbased version of the ride:
Andrea, Daniel's wife, was supposed to join us but she had to work late.
This was Daniel's third time to ride his new bike, and he did really well. He had the standard beginner's problems, like not being able to get air in his tire and not knowing what gear to ride in. But all in all he did really well. He had no spills and he even went an extra lap with me, for a total of 15.22 miles.
I think when he gets a little more experience and a more familiar with his new bike he will do really well.
On the back stretch I asked him to try the big chainring, so he bumped it up, and we were flying at 25 MPH. I was struggling to keep up; I bet it won't be long until he is riding like that all the time.
Here's the motionbased version of the ride:
Wednesday, March 12, 2008
First Run of Season on Barton Creek Green Belt
This evening we went for the first trail run of the season. Daniel, Doug, Michael, Charles and I met at the powerline entrance to the Green Belt at about 5:30 PM, (after work).
Charles was riding his bike, so he went his own way and we did not see him after the start. He went to another entrance and I think in the future we should investigate that one.
We had a good start, you could tell which people had been in marathon training. They really powered up the hills, and left me in the dust. We almost made it to Barton Creek; it was the furtherest we have ever come on this side of the Green Belt. We stopped at a convenient turn-around at the bottom of a particularly steep hill.
So the return trip started with a steep climb up that hill. What a good way to find out what your max heart rate is.... Arg! A little further on, Doug and I took a wrong turn and went about a mile in the wrong direction. It was a pretty trail with a large ravine off to our right.
I am not sure why my GPS was not telling me that we were off course. At the turn-around point, I had set it up to navigate back to the starting point. Once we were back on the the trail we had gone out on, it started telling us every turn. I am not sure why it did not tell us when we deviated from the trail. Maybe I was not paying close enough attention. We finally made it back, although I think Mitch and Daniel had about given up on us.
All in all it was an excellent run. Three thumbs up!
Here is the MotionBased view of the run:
Charles was riding his bike, so he went his own way and we did not see him after the start. He went to another entrance and I think in the future we should investigate that one.
We had a good start, you could tell which people had been in marathon training. They really powered up the hills, and left me in the dust. We almost made it to Barton Creek; it was the furtherest we have ever come on this side of the Green Belt. We stopped at a convenient turn-around at the bottom of a particularly steep hill.
So the return trip started with a steep climb up that hill. What a good way to find out what your max heart rate is.... Arg! A little further on, Doug and I took a wrong turn and went about a mile in the wrong direction. It was a pretty trail with a large ravine off to our right.
I am not sure why my GPS was not telling me that we were off course. At the turn-around point, I had set it up to navigate back to the starting point. Once we were back on the the trail we had gone out on, it started telling us every turn. I am not sure why it did not tell us when we deviated from the trail. Maybe I was not paying close enough attention. We finally made it back, although I think Mitch and Daniel had about given up on us.
All in all it was an excellent run. Three thumbs up!
Here is the MotionBased view of the run:
Sunday, March 9, 2008
Sunday Morning Bike Ride
This morning I headed out for my Sunday bike ride, but I did not get far.
Last week I had the bike into the shop for the annual checkup. One of the things the shop adjusted was the front derailer(dérailleur).
This morning, when I went around a corner, I shifted into the small chainring, and the chain jumped off. So I stopped and put the chain back on, and continued. I shifted into the middle chainring and cruised around the block. However, now I was not able to get the front derailer to shift into the small chainring. After trying for several minutes I was finally able to get it to work, but there were still problems. I rode for about 5 miles and continued to have problems shifting, but the chain did not come off.
"Hmm..." I thought, "If I am having this much trouble, today would not be a good day to go over to North West Austin and do hill repeats. That requires a lot of shifting into the small chainring!"
It is also good that Daniel called me yesterday and said his group would not be able to make today's Walburg Waltz ride, so I stayed home from that. I could probably have done it, as there are no hills and very few places where I would need a low gear. Buts it is just as well I that I was able to test out the newly adjusted bike in my neighborhood.
I was looking at the Complete Guide to Bicycle Maintenance and Repair, especially the section on "Front Derailleur Adjustment," and the adjustment seems fairly easy. So the question is, should I take to bike back to the shop, or should I try to do it myself?
I don't have any rides planed this week. So there should not be any problems getting it back into the shop. They should warranty their work, so if I can find the papers, it should be free. I guess I will take it back in.
Last week I had the bike into the shop for the annual checkup. One of the things the shop adjusted was the front derailer(dérailleur).
This morning, when I went around a corner, I shifted into the small chainring, and the chain jumped off. So I stopped and put the chain back on, and continued. I shifted into the middle chainring and cruised around the block. However, now I was not able to get the front derailer to shift into the small chainring. After trying for several minutes I was finally able to get it to work, but there were still problems. I rode for about 5 miles and continued to have problems shifting, but the chain did not come off.
"Hmm..." I thought, "If I am having this much trouble, today would not be a good day to go over to North West Austin and do hill repeats. That requires a lot of shifting into the small chainring!"
It is also good that Daniel called me yesterday and said his group would not be able to make today's Walburg Waltz ride, so I stayed home from that. I could probably have done it, as there are no hills and very few places where I would need a low gear. Buts it is just as well I that I was able to test out the newly adjusted bike in my neighborhood.
I was looking at the Complete Guide to Bicycle Maintenance and Repair, especially the section on "Front Derailleur Adjustment," and the adjustment seems fairly easy. So the question is, should I take to bike back to the shop, or should I try to do it myself?
I don't have any rides planed this week. So there should not be any problems getting it back into the shop. They should warranty their work, so if I can find the papers, it should be free. I guess I will take it back in.
Saturday, March 8, 2008
Star Flight 5K Foot Race
I ran the Star Flight 5K today. Did not get a PR (Personal Record) for a 5K but was close. I ran the race in 31 minutes which is a pace of 9 minutes and 58 seconds. It is my second race with a sub 10 minute pace, which is good for my first race of the season and as hilly as the course was.
Some of the areas I need to work on is running further and longer.
Next weekend, is the ARC (Austin Running Club) Daisy 5K, I hope I can improve my speed on it. I have not seen the course, but looking at the map, I think the last half will be up hill. So I will probably not have a PR, but it should make me stronger for the following races.
Here is the Garmin/Motionbased analysis:
I will post the official results here when they are ready:
Yahoo!!!
Here is a write up in RunTex web site.
I was first in my category! My official chip time was 30:48 with a pace of 9:52.
Some of the areas I need to work on is running further and longer.
Next weekend, is the ARC (Austin Running Club) Daisy 5K, I hope I can improve my speed on it. I have not seen the course, but looking at the map, I think the last half will be up hill. So I will probably not have a PR, but it should make me stronger for the following races.
Here is the Garmin/Motionbased analysis:
I will post the official results here when they are ready:
Yahoo!!!
Here is a write up in RunTex web site.
I was first in my category! My official chip time was 30:48 with a pace of 9:52.
Thursday, March 6, 2008
Thursday's Intervals
Tonight I ran intervals at the gym on the treadmill. It was supposed to be an easy run night, since on Saturday I am running my first 5K of the season. It will be the Starflight 5K. I only ran for thirty minutes and did about four intervals. The first was more a warm up interval, for the second I sped up to 6.6 MPH and maintained that for ten minutes. Then the last two I sped up to 7.5 MPH and 8 MPH and tried to maintain those speeds as long as possible. In both cases it was about thirty seconds. I seemed better at these speeds than a couple of weeks ago when I couldn't even breath, I was bouncing around so much and needed more air than I could get.
Hopefully the race will turn out good and I get a personal best. Anyway it should set a benchmark for the entire spring season. My goal is to get under 30 minutes for the season, and I would really like to get under 29 minute. We will see what happens.
Hopefully the race will turn out good and I get a personal best. Anyway it should set a benchmark for the entire spring season. My goal is to get under 30 minutes for the season, and I would really like to get under 29 minute. We will see what happens.
Sunday, March 2, 2008
Sunday Morning Bike Ride
I went for a three hour bike ride this morning. It was windy and overcast, so I started about 8 o'clock, a little later than I had hoped, and rode over to Mesa Drive where I went up and down the big hill twice. I had plans to ride down and up one more time put I was too wiped out when I reached the top the second time. I will have to continue this again next weekend. On the bright side, I climbed better than 1600 feet in total this morning and my legs feel it this evening.
After the workout on the hill, my plan was to ride down to Zilker Park and watch the kite festival, but I didn't make it that far. I got down to the Colorado River, but traffic was heavier than I like to bike through, so I turned back home. It was nice to have the wind at my back.
They were predicting winds gusting to 25 MPH on the weather report when I left home. Luckily, I was heading into the wind as I left home (when I was fresh) and returning with the wind to my back (when I was tired).
After the workout on the hill, my plan was to ride down to Zilker Park and watch the kite festival, but I didn't make it that far. I got down to the Colorado River, but traffic was heavier than I like to bike through, so I turned back home. It was nice to have the wind at my back.
They were predicting winds gusting to 25 MPH on the weather report when I left home. Luckily, I was heading into the wind as I left home (when I was fresh) and returning with the wind to my back (when I was tired).
Saturday, March 1, 2008
Saturday's Run at Quarry Lake
Saturday I ran five kilometers at the Pure Gym Quarry Lake location. I started about noon and ran for half an hour. The weather was perfect, with the temperature in the mid 70s and a very little wind.
This location of Pure Gym is built on the site of an old quarry, which is now filled with water and has become a small lake. The running trail around the lake is about 1.1 kilometers long, with a lot more hills than I was expecting. The lake is totally surrounded by a fence and I had to get a code to open the gate. I have been told that the lake is about one hundred feet deep. When it gets warmer I will try to go for a swim. There were a lot of ducks swimming on the lake today, but no people. Here is a picture of the lake with the distances marked off.
I had set up my Garmin to pace me for a thirty minute, five kilometer run. I started out strong but soon slowed down, and finally had to walk for sections of the course (The lady who was walking her dog on a leash didn't help my pace either). I will have to keep working on it until I can run the course in 30 minutes.
This location of Pure Gym is built on the site of an old quarry, which is now filled with water and has become a small lake. The running trail around the lake is about 1.1 kilometers long, with a lot more hills than I was expecting. The lake is totally surrounded by a fence and I had to get a code to open the gate. I have been told that the lake is about one hundred feet deep. When it gets warmer I will try to go for a swim. There were a lot of ducks swimming on the lake today, but no people. Here is a picture of the lake with the distances marked off.
I had set up my Garmin to pace me for a thirty minute, five kilometer run. I started out strong but soon slowed down, and finally had to walk for sections of the course (The lady who was walking her dog on a leash didn't help my pace either). I will have to keep working on it until I can run the course in 30 minutes.
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