Wrap #5

This is Richard Paradis' home of life updates, social ramblings, life with and recovery from a traumatic brain injury, daily training, vegan eats, rad music and such

Totals
Running 61.81 miles
Biking 22.16 miles
NewBoozeRules  (wine, beers)

11/2/14 - 11/8/13
1.5 bottles of wine, 7 bottles of beer

11/2
Run - street - steady - 8.12 miles - 1:08:00 - 8:22 pace
I got out late today; it was pretty dark due to daylight savings. Steady and Easy pace.

11/3
Run - 10.1 miles - street - 1:17:50 - with 6 times 5' tempo on 3' recovery

11/4
It is election day, stand up and vote!
Run - 1:24:00 - 9.54 miles - 121 avg hr - 8:48 pace
Heavy wind... like running into an invisible wall!

11/5
Well fellow democrats, progressives and social reformers: unfortunately it is true, yesterday the people voted and we were out-FOXED. I am not discouraged; I am fueled and ready to battle. I believe in the boss and I have his back

Run - 10.14 miles - hills at the trash heap (1037' of elevation gain) - hr 115 avg. Easy pace in the heavy wind/barely missed heavy rain.

11/6
Run - 8.1 miles - 1:01:00 - 7:31 pace - hr 140 avg.
Good run, with a timed 42:30 10k tempo thrown in. Mile 5 was 7:00 mile 6 was 7:01. Not even close to all time fastest but definitely some of my best miles since the traumatic brain injury. I don't know if I will ever run a sub 3 hour marathon a gain (6:50 pace for 26.2 miles), but I'm trying and the progress is encouraging!

11/7
Run - 8.38 miles - 1:1800  - 9:18 pace - hr 114 avg.
I must have been fatigued today... I just could not get my running sticks to cooperate. I felt sore and slow and I kept trying to move faster but -  I wanted to cut this short from the first mile, but I hung tough and finished the route. Until tomorrow...

11/8
Tomorrow (today) was a much better day. I rode my fixie for a little over an hour and kept the avg speed pretty high. After my ride I took a short transition (less than 5 minutes) into a decent run. Much better than yesterday. Hip hip hooray!
Bike - 22.18 miles - 1:08:00 - 19.5 mph avg - 122 hr
good ride in town on my fixie. My tri bike is in the shop getting tuned up and some repairs due to my crash last weekend.
Brick - short <5 min transition
Run - 7.45 miles - 1:00:13 - 8:04 pace - 135 hr
I am happy with my run today. Even though I rode first, I ran much more fluidly than yesterday.
Overall a good run week with over 61 miles logged. Besides today, I didn't ride due to general soreness and road rash. Hopefully I will ride more this week. I still need to figure out my next race too.

Wrap #4

I had a decent week of training with some speed work, trails and hills and a fair amount of biking. I intend to add a long run to the mix this week but I feel like my volume is adequate as I configure my remaining race schedule through the year. My diet continues to improve - November will see the 2 year anniversary of the vegan life. One thing is for sure, I will never go back to my old style of eating. I have learned so much and mostly, I love the new foods that I now include in my diet; and no, I am never hungry. I am plant-strong!

Week totals:

Running: 58.83 miles
Biking: 105.85 miles
NBR 1 bottle of wine, 8 beers

Week 10/26 -11/1

Today

11/1/14
Run - street - steady - 11.1 miles - 1:31:00 - 8:12 pace
Scheduled day off, but I felt the need to get out on the first day of a new month. New route, felt decent the entire way.

10/31/14

Boo - trick or treat - eat more veggies

Run - Trail - Hills - 8.25 miles - 1:17:00 - 122 avg hr - 656' elevation gain. Good effort. I had to run "naked" today; I forgot my music, my music and my all important (Florida humidity) wrist sweat band.
-

OK, now hopefully more trick-or-treaters will come this year. Last year we were all prepared and less than 10 kids showed up. Decorations/pumpkins are out - candy waits.

10/30/14

Run with tempo - 9.2 miles -1:13:00 - 134 avg hr - I wanted to do 800 meter intervals on the HS track; I did two before security booted me. Tried to guesstimate on the street. Suckage! 

-

Bike - fixie - 20.2 miles - 1:03:00

10/29/14

Run - z2 even pace - 11.1 miles - 1:32:00 miles - 129 avg hr - nice run (no Gatorade, but felt good).

10/28/14

Bike - fixie - w/Mimi - 31.15 miles - 1:43:00 - 108 avg hr - good to ride with Mimi again (its been too long).

10/27/14
Run - tempo - 8.2 miles- 1:00:20 - first 10k in 44:00, 140 avg hr - encouraging progress again today! I believe in this old guy. I can be faster.

10/26/14
Since my tri-bike needs to see a bike doctor, I rode my fixie today. 54.5 miles in 3:00 - 115 avg hr - 18.1 avg speed. It was a nice change of pace. I haven't rode my fixie in a while.

Weekly-Wrap #3

This week was ended on a - a note. As I posted earlier in a long Facebook post (I will save my readers and not repost it), I need to reevaluate my fitness and recovery goals somewhat. The week was shorter athletically due to my bike crash and injuries. They are relatively minor, thankfully. 

To the point: NBRs continue. Again I think I drank a few extra beers but the new alcohol control system - it is on track. Hopefully this week will have less 'infractions' - still, the awareness has served me well and overall my drinking has been by diminished by at least 95 percent. And yes, increased water consumption has continued as a replacement to the beers.

Week totals:

Running: 44.84 miles
Biking: 2.5 miles
NBR (drinking: 3 glasses of wine (1/2 bottle), 8 beers

Week-Wrap #2

Another good week training - plant powered. lots of running speed work and a slight increase in bike volume too. Finishing the week in Atlanta, GA and the cooler temps/lower humidity is such a mental boost. Tonight will highlight the purpose of the trip: The Jayhawks at The Variety Theater. I'm excited but especially so for Mimi. She has never seen them and really loves them! 

NBRs has gone well as well. We have kept our drinking down to a minimum and I have replaced it with peasant juice (water). It seems to be working well.

Week totals:

Running: 37.46 miles
Biking: 134.5 miles
NBR (drinking: 3 glasses of wine (1/2 bottle), 5 beers

Week 10/19 - 10/25

Today

10/25/14

Run 14.2 miles - 2:02:00 - 8:35 pace - 127 avg HR

Ran relaxed for two hours today. A newer route version. Nice weather; windy

10/24/14

Run - 7.72 miles - pace: 7:35 - 139 avg HR
Decent run considering my bike crash yesterday has my legs and arms layered in a crusty road rash.
Reconsidering my athletic goals. I am still motivated, however I may be taking on too much; more than what I can handle related to my physical post-traumatic-brain-injury ability. Since my brain injury I have attempted to regain my past athletic tempo relentlessly. I have trained and raced and suffered multiple injuries (including additional car v. bike accidents). I have improved but my results have caused mostly sadness. I have high expectations. Perhaps life is evolving differently for me now. Should I succomb? Accept my limitations? Life is hard.

10/23/14

Bike: 8:30 - crash - no comment


10/22/14
1:15:00 - 9.01 miles, avg HR 127, even pace.

10/21/14

Travel - flying home today.

10/20/14

Stone Mountain, Georgia

Confederate Memorial

A sad blemish in American history. This bas-relief (worlds largest) of Stonewall Jackson, Robert E. Lee and Jefferson Davis. In my opinion these Civil War moguls were traitors. Still I did run to the top of it twice today. 5 miles and nearly 1500 feet of elevation gain.

10/1914
Trail  run in Georgia, 9.0 miles, 1030' elevation gain, 1:30:00. Good run and very enjoyable. A big and welcomed change from SoFla. 70 degrees. Unfortunately my Garmin kept losing its connection so I may have run longer...

10/12 - 10/18

(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:

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. 

Slowly, I am seeing progress. I have a long way to go, but the hard work is starting to pay off.

-

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.

10/14/14
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)