Swim

This evening I made it to Wilson Aquatic Center: first time I went during the week, in the evening. It was more crowded than on the weekend. The first lane I chose was simply too crowded. There were six or seven people in the lane. I chose another, which still had five or six in it, but was able to have enough space to swim.

My time for the 1500 was 41:57, doing mostly the breaststroke with some sidestroke.

Short run during the week

This evening I did a fairly short run; you can see the route here. Distance was 3.1325 miles or 5.0412 km. The time was 27:07, so my speed tonight was an 8:39 mile or 5:23 km. The weather was not bad - maybe in the 50s, with a fair wind, maybe 10 mph, mostly out of the northwest.

I just checked the time that I did last Sunday, and the speed was exactly the same as tonight's, to the second! Isn't that funny!

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 ...

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.

Happy New Year!

The best to all in the newest of the year 2011! I started it out by running - here's the route -

http://www.gmap-pedometer.com/?r=4210781

Just over 6 km, almost 4 miles, in really nice weather for January. One of my resolutions this year is to get more fit. This means to keep up the gym and do another "big" thing like a marathon or triathlon. Right at this moment, I'm leaning toward the triathlon.