Sunday run at WDW, short bike earlier in the week

I went to Florida this weekend to visit with family, and on Sunday 3/13 went on a run on the Disney campus, starting at the Shades of Green resort. The route is here.

It was warmish, about 78F, and I started around 4:30 PM. The sun was bright but getting a little lower in the sky. It was not an ugly run at all. The distance was 4.5788 miles or 7.3688 km., done in a time of 42:03. That's a pace of 9:24 for the mile and 5:51 for the km. Not that great, but I was feeling pretty full, and stopped twice to burp (of all things). The full feeling definitely slowed me down. So did the relative heat. Excuses excuses.

No bike or swim ... it's a family visit.

Last Wednesday March 9 I did about 8 miles on the bike at lunchtime. Just two laps around Hains Point. 

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

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 ...

Another twenty one miles

I got out and did another 5 laps around Hains Point and the odometer says I did 21 miles. It was a nicer day but worse road conditions as there was still a lot of ice on the road around East Potomac Park, and the roads were wet in a lot of places as well.

But it was sunny, warmer, and winds were calm. Maybe 40 degrees. My average speed was much higher as I could get over 20 and 22 quite often, and the speed never dropped below 15. Most of the time I was probably riding 17 18 19 mph.

Last week there were few bicyclists out: just one group of five that blasted past me on one lap. I then caught up with them as we approached Hains Point, and then past the Point, the just shot ahead of me again. Drafting helps a lot.

Today, too, there were few bicyclists, but lots more runners than last Sunday. There were a total of five bicyclists, and I easily passed every one of them today.

Still getting used to the clipless pedals. I need to take the bike into the shop and get the shoes adjusted. I need to buy a water bottle bracket as well, and a rear light.

If anyone rides or is training and sees this, please comment or send an email. I would LOVE to have a training partner, for any of the three sports.

Triathlon training: beginning

Two weeks ago today, I bought a 2010 Scott Speedster S30, my first road bike in years. Last Sunday was the first time I went on a real ride, with shoes for the pedals and everything. I have never worn shoes for clipless pedals, so I spent some time leaning against a wall, just putting them in and pulling them off the pedals. After maybe ten minutes of practicing, I set off and within one block fell over. There are lots of stop lights in Washington, and I found out I have to pull a foot out well before when I need to stop.

I rode 20 miles on it, mostly laps at Hains Point. It was well below freezing with winds from the NW at 20-30 mph. Going with the wind was fun, almost scary. I was able to go over 25 mph. Going against the wind was another story. Then, it was hard to go 15.

Still I did it and am proud of it. Because of work and chores, I haven't been back on since. I hope to get some time on the bike tomorrow.