(today)
10/18/14
Time to start packing. Mimi and I are flying to Atlanta early in the morning to see The Jayhawks at The Variety Playhouse (www.variety-playhouse.com):
Bike 40.4 mi, 2:04:00 19.5 avg. mph, 119 avg hr, a little cooler out today. Nice!
10/17/14
Run 10.19 miles, 1:19:00, track intervals
scheduled workout:
10/16/14
Run 10.12 miles, 1:17:00, with 5 times <7:00 per mile intervals... I'm starting to feel a touch of the old me (pre-traumatic brain injury). Yay!
As of Oct. 14, it has been 50 years since the civil rights leader won the Nobel Peace Prize. Regardless, as a people, we have yet to realize in full, the dream of Rev Martin Luther King Jr.
10/1514
Bike 38.5 miles, 2:03:00.
Nice ride from Pompano Beach on A1A through Boca Raton and Delray Beach and then back. Wicked hard rain for about 15-20 miles. It actually felt good.
10/14/1410/18/14
Time to start packing. Mimi and I are flying to Atlanta early in the morning to see The Jayhawks at The Variety Playhouse (www.variety-playhouse.com):
Bike 40.4 mi, 2:04:00 19.5 avg. mph, 119 avg hr, a little cooler out today. Nice!
10/17/14
Run 10.19 miles, 1:19:00, track intervals
scheduled workout:
- Type: Run
Planned Duration: 1:00
Description: WU: 15' easy jog. Short stretching session. Then do 2 laps around the track jogging the curves and accelerating near top end speed on straights.
Then jog another lap easy.
Then 4 x 1000m Z6 with 1 lap easy jog recovery between each. Even split each repeat staying at Z6 pace.
Then do 4 x 400m with 200m jog recovery between each. Effort for the 400's is Z8, but with good form. If your technique is poor, then slow it down a bit.
Then do 10 x 100m on grass infield accelerating from easy to near top end speed. Recovery is 15" between each 100m.
CD: Easy 10' jog.
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So my light New Balance training flats are past-dead... I was looking in the newest issue of Runner's World this morning and they had an article on 'throw-back' running shoes that are being re-offered. I found these Saucony racers from the early 1980's for $60 on Amazon. Less than 6 ounces; so they are basically a racing flat. I can't wait to try them because if they work for me, I will buy some backups!
Saucony Bullet (vegan racers)
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Ramone loves the beach, the snow, and all humans too.
10/16/14
Run 10.12 miles, 1:17:00, with 5 times <7:00 per mile intervals... I'm starting to feel a touch of the old me (pre-traumatic brain injury). Yay!
As of Oct. 14, it has been 50 years since the civil rights leader won the Nobel Peace Prize. Regardless, as a people, we have yet to realize in full, the dream of Rev Martin Luther King Jr.
10/1514
Bike 38.5 miles, 2:03:00.
Nice ride from Pompano Beach on A1A through Boca Raton and Delray Beach and then back. Wicked hard rain for about 15-20 miles. It actually felt good.
AM - Good run, new route.
Run 9.1 miles, 1:14:00
PM - Bike 27.1 miles, 1:30:00
hot and windy, tired-ish
eat more vegetables
10/13/14
Run 8.12 miles, 1:02:00.
Nice 1 hour run today. Pretty windy. Steady Pace. 1st 10k in <47:00 then a bit slower on the cool down. I called Garmin last week cause my heart rate monitor is not recording accurately. Hopefully the replacement will arrive soon.
10/12/14
Bike - 28.5- mi 1:30:00 (heat, humidity, wind)
Early morning ride. Football Sunday - go Cowboys, go Dolphins, go Broncos! Mimi and I have been sharing football Sunday's with Jimbo (her dad); I will allow myself a couple of beers today - maybe - cuz Jimbo is a Milwaukee beer expert/aficionado.
Me and Jimbo sporting our Pabst Blue Ribbon 2013 Christmas vests.
Week 2 of NBRs (New Booze Rules) starts today. Week 1 was easier than I thought it would be... Also it should be noted that Mimi and I are 7 sleeps away from our quick trip to Atlanta to see The Jayhawks at Variety Playhouse.
Blue (official video)
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