Duathlons, aikido, and the like...

hmm... been awhile (june) since i last posted...

Any how first off once again this year I participated in the Minneapolis Duathlon. Even with a lack of training I actully did my best time wise this year (2 hours 24 minutes). Yes I was sore the day after, but overall felt pretty good. Now to try to make the running more regular. Really need to do it to get and stay in shape...

Aikido wise went to a "double" class last week (regular, followed by a beginner class). Sore legs on the day after, but again good overall.

Long term goals right now...
Test for "pre" 2nd Kyu in Aikido in December
Run a full 5k (or longer) this fall. Run as in I still walk part of a 5k, used to be able to run theh whole thing and want to get to that point again.

Cycling has been on the low side... if the weather is good try to sneak in a ride Sat. morning.

On Running... (random ramblings and observations.)

I have this Love/Hate relationship with running... I added it to the "repertoire" 5 years ago when I weighed less and was in better shape. Figured it would be a nice secondary thing to do beside cycling. Plus I can handle running in winter, unlike biking.

So the hate...
Pain... I have bad knees so I have to watch how I run. Now I'm lucky in that I'm not a heel striker and have a neutral gait (no over/under pronation). But still I have to be careful. I'll walk steep downhills to save my knees and shins.

I suck at it... really at this stage I can go about 12 to 14 min before I need to walk for a minute. I know I'll get back to doing a solid 5k maybe more if I keep at it... but its also a mental thing. O.K. done with the pounding sort of annoyance.

It's hot (at least in summer)... unlike cycling if there is no breeze I can get overheated easily. Hence why I think I prefer running in fall/winter.

O.K. the "Love"

I get to see things... on a bike you really have to pay attention to the road/traffice/etc. Running, I use trails and sidwalks, I actually get the time to look around, enjoy the scenery, etc.

I like the rhythm... though I can get into rhythm on the bike the pounding of the feet adds a little more feedback. Once I'm in a groove it feels pretty good.

Kicks my a** aerobically... Running is very inefficient, in a good way. You end up putting a lot of energy in for not a lot of forward momentum (vs. say a bike where you have all those lovely gears to help you.) So it actually is a good, quick way to get the heart going, get the blood flowing more effectively.

So overall... I'll continue to think of my self as a cyclist first, but will make sure to keep running part of the repertoire as it were.

Polar Dash Jan 1 2010

Started out the New Year with a 5k (no where near ready for a 10k). Time was slow as expected, walked parts of it, and finished in 38 minutes or so.

But, as usual, Team Ortho organizes a good event. Temp was around 4 degress F (-15 C), sunny with a very light breeze. As usual once the run started I warmed up pretty quickly.

So avg HR was around 130, peaked on hill at 166. Not bad, but not good...

Later today I'll set up the bike, and try to ride the trainer today.

Wed AM Run

The Route -
http://www.mapmyrun.com/route/us/mn/minneapolis/176125794718692797

This is one of my "default" loops... around 3 miles give or take...

15 on - 2 off (mostly flat, or slight downhill)
7 on - 2 off (some hills on 54th)
8 on - 4 off (heading back home, long cool down purposeful, plus the final five includes forgetting to turn the HR off when until I got into the house, etc.)

Overall decent considering it's been a week and a half since Monster Dash.

HR Stats:
Time: 0:39:11 (h:mm:ss)
kCal: 474
Avg HR: 137
Max HR: 153

2009 Monster Dash - 10 miles

Thanks Team Ortho, overall good event management as always... (some nitpicks, but nothing major.)

So this morning it was 35 degrees F (2.2 degrees C) with a nice brisk wind coming off Lake Harriet. But only partly cloudy, so some nice sun poking through.

First 5 miles I was able to avg a 12 min/mile pace. Yes slow, but I was woefully unprepared, so I was happy. Ran for the first 17 minutes or so, then did some walking, but mostly running.
Second 5 mile my legs fell apart as planned (yes, planned, cough.) So more walking, poor running, evil hills. :-)

Overall satisfied... I didn't make my sub 2 hour goal, but I finished.
route map: http://www.mapmyrun.com/route/us/mn/minneapolis/548943438722
run info: http://www.teamortho.us/Monster_Dash

HR Stats:
Time: 2:04:20 (h:mm:ss)
kcal: 1612
Avg HR: 142
Max HR: 158

afternoon run on Tuesday...

Sunny, light breeze, cool (54 F / 12 C) nice running weather for me at least...

3.08 miles with following pattern
15 on - 3 off
5 on - 3 off
5 on - 2 off
2 on - 5 cool down

so not too bad... felt good about it. Still not ready for Sat. but I don't think I'll keel over dead. :-)

HR Stats:
Time: 0:40:07 (h:mm:ss)
kcal: 506
Avg HR: 140
Max HR: 161

Sunday afternoon run

Cloudy, damp, 47 degrees F (8 degrees C). Good for legs, hands were cold at first but warmed up. Total distance was 2.98 according to "MapMyRun"...

11 min run, 4 min walk
4 min run, 4 min walk
then 5 on couple off after that.

Legs did o.k. mainly HR was spiking... don't want to ruin the repair job. :-)

HR Stats:
time: 0:36:48 (h:mm:ss)
kcal: 513
Avg HR: 148
Max HR: 168

today's run in Appleton

Cool (upper thirties), some drizzle... overall o.k. run. Went up Lawe St. again, steep but good for the legs. I didn't use the stairs but followed the well worn path that other runners have created. Though it's terraced it still spikes the HR.

So ran the first 12 minutes, then walked the next 4. After that alternated, but seemed to run more than walked.

HR stats:
Duration: 0:30:00 (h:mm:ss)
kCal: 394
Avg HR: 143
Max HR: 167

again to heck with "zone" as it doesn't really apply... same for % fat calories burned as that turns out to be based on a off the cuff observation in a larger study, e.g. no real data behind it.

reboot the execise blog..

First off tech blogging will be over here -> http://geekswithblogs.net/edgaralgernon/

Meanwhile follow my sorry attempts at running, etc here :-)

Ran today, did not track distance, first real run since the duathlon.

So 30 minute run/walk
10 run
4 walk
2 run (up a steep hill, Law St in Appleton)
2 walk
3 run
3 walk
3 run
3 walk

probably covered a mere 2 miles... but hey its a start...
HR details:
kCal: 404
Avg HR: 145
Max HR: 166 (it was a steep hill :-) )

and I don't track being in the "zone" as due to my HR issues (on Toporol) it doesn't quite apply.