Mission Accomplished Part II

I did the ride in the posting mentioned below - the link is here and the map (with distance in km) is shown above. The idea was to do 40 km., the distance for the triathlon, and I got close enough. I didn't track the time, but when I was on the open road on Beach Drive in Rock Creek Park, I was averaging near 20 mph or higher.

Riding in the city and along the bike trail is pretty slow: lots of debris on the trail, as well as lots of traffic: walkers, runners, other bicyclists.

Once you get a fair bit above the National Zoo, you can go faster. On the weekends, much of Beach Drive is closed to automobile traffic. There are lots of walkers, runners, and bicyclists. Many of the bikers are families with very young children: I think it's great for families to do that kind of thing together.

Still the road is a quite-wide two lanes, so it's easy to get up some speed along the way. There was a bit of a breeze from the South. The road surface on Beach Drive is pretty good for the most part, so I was able to get some real speed: up to 23 mph on flats, and close to 27 mph on the few smallish downhills.

I got a latish start, after 4PM, but made it back before 6PM.

Mission Accomplished Part I

Just finished doing the run I laid out yesterday - you can see it here. I didn't get to do it with the Front Runners - they run on Sundays at 9 AM - as I took too long making breakfast. I rode my bike there around 11 AM. The time for the run was 54:17, and with the actual distance at 10.097 km or 6.274 miles, my speed was 5:23 per km or 8:39 per mile. I'm really happy with those times.

Several weeks ago, I bought a watch that works with a heart monitor that is strapped around the chest. For most of the run, my heart rate was right under the 85% range, at around 140 beats per minute. Going up some hills, it would spike a little, as high as 150 and 155.

I'm taking a break right at the moment, getting some fluids and food in me, and then plan to ride. It has turned into a spectacular day.

Front Runners Sunday?

Here's the run I want to do on Sunday: http://www.gmap-pedometer.com/?r=4314229 . DC Front Runners does long distance runs every Sunday morning at 9 AM and the course is along the Rock Creek Park trail. I've laid out a course that's a 10 km distance. I'll let you know if I get the run in.

Yesterday the route I ran with Betsy is here and the distance is 4.6393 miles or 7.4663 km. The time was 48:57 (?) which means times of 10:33 per mile and 6:33 per km. On Friday it was extremely windy - I'm talking solid winds over 30 mph out of the west and northwest - as well as a sudden downpour and a few stoplights, so it's not that bad of a time.

30 Mile Ride

Today the weather was typical, I guess, for February in DC. The temperature this afternoon when I rode was about 45, and it was a hazy sun when I started, and clouded over completely as I rode.

Laps at Hains Point, the whole distance was a nice 30 miles. I broke the 100 mile mark on the odometer, so I can take the bike in for free servicing. I need a longer stem for the handlebars, and the seat maybe raised a little.

The ride itself was good. I probably averaged around 18 or 19 mph. There was little wind, maybe slightly from the north and west. I had a water bottle with me for the first time, and drank almost the whole thing. I was faster than everyone else riding today, except one guy passed me as I left the course to head back home. He was fast, probably going 20 or more.

Another great run, with a good time too

DC is having a real warm spell today, with the high over 75. Pretty amazing for February. It was sunny with a light breeze.

The run today - http://www.gmap-pedometer.com/?r=4298992 - is shown here on the left.

The distance is 5.3792 miles or 8.6571 km, and I did it in a time of 48:30. That's a pace of 5:36 per km or 9:01 per mile. That's pretty much the same pace I had 4 years ago, so that's encouraging. And the temperature was 75!

This weekend is forecast to be much cooler, and for Saturday, extremely windy, with gusts to over 50 mph.

Today's run

The weather today was spectacular - we ran at lunch and it was 63. Very windy, though, but that didn't really hurt us at all. It was a total of 4.911 miles done in 50:30, or a 10:17 mile. The route is here: http://www.gmap-pedometer.com/?r=4291085

Slow progress

Last Wednesday I rode with the running partner; we did 4 miles. Didn't get a serious bike ride in this weekend, but did the ride on the left and swam 1,500 meters at Wilson Aquatic Center. (The route is here: http://www.gmap-pedometer.com/?r=4289724 )

Last Sunday went to the new Arena Stage and saw The Arabian Nights. Great production.

Progress on all fronts

Yesterday I got in two events: swam 1500 (or 1600) meters at Wilson Aquatic Center in Tenleytown. (I lose count of the laps.) I was slow as I did not have goggles and didn't want to lose my contacts, so I only did the breast stroke and side stroke. It took about 45 minutes, and I was pretty tired (and famished) when I was finished. I had some chores to take care of, so I couldn't ride the bike right away. About two hours later, I got on my bike and rode (only) 15 miles. I didn't have the time to do 20 but at least I got the ride in.

This morning when I woke up my right knee was sore. I'm sure it was from doing the frog kick with the breast stroke. Took two Aleve and that really helped. By later in the day it was feeling even better, so I'm sure it's nothing more than overwork.

This afternoon I rode with my running partner and we did almost 4 miles. Here is the course, thanks to gmap-pedometer.com . Wednesday we hope to do a lunchtime bike ride ...