GordyBlog » kingwood_fit

2010-09-04 (Saturday)

Administrator — Sat, 04 Sep 2010 18:18:20 +0000

Kingwood Fit

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Calories
1	00:09:08	00:09:01	1.00	0	14	09:08	09:00	07:19	135	144	87	91	94
2	00:09:07	00:09:08	1.00	24	0	09:07	09:07	06:52	144	147	85	87	104
3	00:09:13	00:09:07	1.00	0	0	09:13	09:06	05:59	146	152	84	86	102
4	00:09:30	00:09:11	1.00	3	4	09:30	09:10	06:04	145	152	83	87	96
5	00:09:09	00:09:01	1.00	5	0	09:09	09:00	07:22	149	153	85	87	103
6	00:09:01	00:08:57	1.00	5	12	09:02	08:56	07:20	150	159	85	87	100
7	00:08:28	00:08:14	1.00	0	7	08:28	08:13	04:43	155	176	87	104	97
8	00:00:02	00:00:03	0.01	0	0	06:46	07:47	08:12	168	169	83	83	1
Summary	01:03:42	01:02:42	7.01	37	37	09:05	08:56	04:43	146	176	85	104	697

2010-08-21 (Saturday)

Administrator — Sat, 21 Aug 2010 19:44:12 +0000

Kingwood Fit

Here are the splits from this morning 7 mile run with the Kingwood Fit running club. The average pace for miles 5 and 7 was a little bit fast. Have to monitor that more closely next time.

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Calories
1	00:09:32	00:09:30	1.00	11	0	09:32	09:29	07:56	131	140	84	87	92
2	00:09:18	00:09:16	1.00	7	0	09:18	09:15	07:55	140	144	83	86	101
3	00:09:03	00:09:00	1.00	0	0	09:03	08:59	07:28	143	146	84	86	96
4	00:09:19	00:09:05	1.00	0	0	09:19	09:04	07:38	143	148	83	86	95
5	00:08:51	00:08:43	1.00	0	19	08:51	08:42	06:54	148	155	84	87	97
6	00:09:01	00:08:54	1.00	0	8	09:01	08:53	07:09	152	156	84	86	105
7	00:09:23	00:09:10	1.00	13	5	09:23	09:09	07:39	154	159	83	86	110
8	00:02:56	00:02:55	0.33	0	0	08:48	08:44	07:22	158	163	84	86	35
Summary	01:07:26	01:06:33	7.33	30	31	09:11	09:04	06:54	144	163	83	87	731

2010-08-14 (Saturday)

Administrator — Sun, 15 Aug 2010 00:00:26 +0000

Kingwood Fit – 6 mile run

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Calories
1	00:13:20	00:12:52	1.43	2	15	09:20	09:00	07:17	136	156	85	88	136
2	00:09:18	00:09:18	1.00	23	0	09:18	09:17	06:32	142	148	85	87	99
3	00:09:20	00:08:46	1.00	3	0	09:20	08:45	06:42	156	178	84	87	101
4	00:09:31	00:08:54	1.00	5	4	09:31	08:53	06:52	157	181	84	88	58
5	00:09:41	00:09:32	1.00	3	7	09:41	09:31	07:04	150	158	83	87	104
6	00:05:21	00:05:18	0.63	0	11	08:27	08:21	04:46	157	174	85	99	58
Summary	00:56:34	00:54:40	6.06	35	37	09:19	09:01	04:46	148	181	84	99	556

2010-07-17 (Saturday)

Administrator — Sat, 17 Jul 2010 23:07:27 +0000

Kingwood Fit

Today was the first meeting of the Kingwood Fit running club for the 2010-2011 season. This year I am one of the coaches for the yellow pace group. We had a really good turn-out for today’s meeting. Here are a couple of pics.

NW Cyclery

I stopped by NW Cyclery today to pick up my packet for tomorrow’s Katy Flatlands Century ride. I saw this daring fellow in the parking lot out front:

2010-01-23 (Saturday)

Administrator — Sat, 23 Jan 2010 18:56:07 +0000

Triathlon Training, day 118

Just had one workout scheduled for today. Instructions were:

Run 9 miles - warm up first 2, then next 7 at tempo

I did this up in Kingwood fairly early because a group of us from Kingwood Fit who had run the Chevron Houston marathon and half-marathon were meeting at Starbucks (all wearing our finisher shirt). Here are the details from the run. I walked for 10 minutes as a warm-up first, then did the run part as shown in the following table. Then walked for 9 minutes to cool down.

Split	Time	Distance	Avg Speed	Max Speed	Avg HR	Max HR	Avg Run Cadence	Calories
Endurance	00:20:41	2	10:20	08:32	124	131	86	192
Tempo	01:05:56	7	09:25	06:30	139	157	88	617
Summary	01:26:38	9	09:37	06:30	135	157	87	809

I took a few pics at Starbucks. Here is the Flick photo set:

By the way, Elaine was looking for a head coach for the yellow pace group for the next season so I volunteered. I don’t have any real experience but the main duties are to help pace the runs and also to write some articles for the weekly newsletter. I’m pretty excited about this!

2009-11-28 (Saturday)

Administrator — Sun, 29 Nov 2009 15:58:42 +0000

Triathlon Training – day 62

Run – 30 km + 2 miles Our Kingwood Fit running group had a 30 km (18.6 mi) run scheduled for this morning at 07:00. Coach Kt had assigned me a 20 mi run today. So I decided to do the Kingwood Fit run and just add on a couple miles at the end. The weather was great and we had visitors from the Woodlands Fit club running with us. All went well except that I somehow manage to stop the timer on my Garmin Forerunner 305 for a significant part of the event so my recorded times and distances are whacked. For example, you can see from the recorded track that, apparently, I can run on water!

Glowarama Illuminated Art Car Parade

Mikie surprised me with V.I.P. tickets that gave us access to a party upstairs at the George R. Brown convention center. There was food and drinks and we could watch all of the festivities from a large balcony. There was a light show set to music that was projected on the side of the convention center above us and on both sides.

Here is a Flickr photo set:

And here are 3 short videos that I posted to give you an idea of what the light show was like:

2009-10-31 (Saturday)

Administrator — Sun, 01 Nov 2009 22:57:10 +0000

Triathlon Training – day 34

Morning – Running with Kingwood Fit Group Details Duration: 01:47 Distance: 11.71 mi Energy: 1695 kcal You can see the route and the splits here.

Swimming – Mod-easy pyramid Description WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 100 (15”) 200 (20”) 300 (40”) 400 (60”) 500 (60”) 400 (60”) 300 (40”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 3300

2009-10-25 (Sunday)

Administrator — Sun, 25 Oct 2009 16:41:22 +0000

2009 Houston Half Marathon

This was my first race, ever, and it went great. I was worried about problems with my left knee but that held together pretty well. I had the alarm clock set to go off at 03:30 this morning but I actually woke up on my own 30 minutes before that. So I had plenty of time to feed the dogs, cats, parrots and myself (fed the fish when I got back), and get down to Allen Parkway about an hour before the race started.

The Kingwood Fit group had a tent very close to the starting area and were kind enough to have someone posted there so we could leave our drop-bags and not worry about them.

It took about 3 minutes from the time the starting gun sounded to when I got across the starting line. I had foolishly started my Garmin timer as soon as the gun went off instead of waiting until we got to the starting line. Oops! Also, I think in using the little foot pod I may have some setting mixed up because even after uploading my data I do not see the route. Not that it would be a very interesting one … just three laps along Allen Pkwy.

Anyway, I hope that when the chip times are posted I will find that I finished in a bit under 2 hours. That would please me immensely!

Here is Dewayne, Stephen, and myself all sprawled out after finishing the run:

And, for what it is worth, here are the splits from my Garmin. I’m not sure if the paces and speeds are accurate as the Garmin may have been taking them from the foot pod and not the GPS. I say this because I vaguely remember it asking me something about the pod, shortly after starting the timer. It was pretty dark and I couldn’t really read what it said. But I may have told it to use the data from the foot pod (which is not calibrated) instead of the GPS… live and learn!

Split	Time	Distance	Avg Speed	Max Speed	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Calories
1	00:10:00	1.00	10:00	07:38	128	142	88	98	143
2	00:08:47	1.00	08:47	06:26	141	153	91	97	144
3	00:08:34	1.00	08:34	07:38	146	155	89	95	144
4	00:08:36	1.00	08:36	07:46	148	154	88	94	143
5	00:09:07	1.00	09:07	07:59	146	151	87	93	143
6	00:08:25	1.00	08:25	07:22	148	151	89	95	145
7	00:09:07	1.00	09:07	05:43	149	156	87	95	143
8	00:09:07	1.00	09:07	07:54	149	161	86	92	142
9	00:09:08	1.00	09:08	08:05	151	161	86	90	144
10	00:08:56	1.00	08:56	06:38	152	164	88	96	143
11	00:08:44	1.00	08:44	07:31	154	161	88	93	145
12	00:08:36	1.00	08:36	07:26	156	166	89	95	144
13	00:08:40	1.00	08:40	06:51	159	164	89	99	145
14	00:05:02	0.62	08:10	06:52	161	168	88	92	90
Summary	02:00:57	13.62	08:52	05:43	149	168	88	99	1,958

Update – I have the official times from the race web site:

Overall Place	Age Division Place	Gun Time	Chip Time	First Half Time	First Half Pace	Second Half Time	Second Half Pace
894 / 2474	78 / 156	02:02:31	01:59:52	01:00:01	09:10	00:59:52	09:08

Triathlon Training – day 28

Cycling – Pedaling skills Description Ride in the HR 1-2 zones on a mostly flat course (or indoor trainer). Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc. Details Duration: 01:34 Distance: 22.74 Average Speed: 14.6 mi/hr Energy: 1378 kcal

2009-10-10 (Saturday)

Administrator — Sun, 11 Oct 2009 01:11:47 +0000

Triathlon Training – Day 13

Running with Kingwood Fit (Morning)

Met with the Kingwood Fit running club at the Christ the King Lutheran Church early this morning. Our group took off at about 06:15. We were scheduled for only 9 miles today, which is a nice break. Here are the splits:

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Speed	Max Speed	Avg HR	Max HR	Calories
1	00:09:16	1.00	55	136	09:16	07:30	130	144	144
2	00:08:42	1.00	39	54	08:42	07:24	143	147	145
3	00:08:54	1.00	123	136	08:54	06:11	142	146	148
4	00:08:36	1.00	120	99	08:36	06:54	146	153	147
5	00:08:30	1.00	47	73	08:30	06:14	149	162	146
6	00:08:42	1.00	99	129	08:42	05:50	148	154	148
7	00:08:34	1.00	95	55	08:34	06:32	150	158	148
8	00:08:14	1.00	28	36	08:14	06:15	154	165	146
9	00:06:53	0.87	32	0	07:57	06:07	161	169	129
Summary	01:16:25	8.87	639	718	08:37	05:50	146	169	1301

It was a nice run. The temperature was about 57 degrees F. Sweet! We are scheduled to do 15 miles next Saturday, which I have to miss, so I’m going to do the 15 mile run very early Friday morning with a couple other guys in our pace group who also cannot make next Saturday’s run.

Swim – 200s variable pace (afternoon)

This was at Lifetime Fitness in Atascocita, TX. Here was the program:

WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim.

MS: Each numbered set is done non-stop as a 200.

1—100 easy, 50 mod, 50 fast (10”).

2—50 easy, 100 mod, 50 fast (20”).

3—50 easy, 50 mod, 100 fast (30”).

4—100 fast, 50 easy, 50 mod (20”).

5—50 fast, 100 easy, 50 mod (10”).

6—50 fast, 50 easy, 100 mod. (60”)

Repeat #1, 2, 3.

CD: 150 easy with drills. Total: 2350

2009-10-03 (Saturday) – triathlon training, day 6

Administrator — Sat, 03 Oct 2009 15:33:06 +0000

Morning

Run – The Wild West Forest Cove

I substituted Joe Friel’s scheduled workout with this (which was much longer anyway). The weather was beautiful and cool. I’m in the yellow pace group and we were scheduled to do a 14 mile run. Here are the splits:

Split Time Distance Avg Pace Avg HR Max HR
1 00:10:06 1 10:06 127 137
2 00:09:26 1 09:26 138 144
3 00:09:36 1 09:36 140 143
4 00:09:37 1 09:37 140 146
5 00:09:31 1 09:31 141 146
6 00:09:37 1 09:37 142 151
7 00:09:13 1 09:13 144 148
8 00:09:13 1 09:13 146 154
9 00:09:34 1 09:34 144 156
10 00:08:51 1 08:51 150 158
11 00:09:07 1 09:07 149 156
12 00:09:17 1 09:17 151 155
13 00:08:57 1 08:57 153 158
14 00:08:59 1 08:59 154 161
15 00:03:52 0.5 07:47 167 173
 Summary 02:15:02 14.5 09:18 145 173

You can see the route and all of the details here. After the run, Shannon Shoelen gave a talk on runners. We were all trying out the poses in the parking lot at the church. It was very interesting and I plan to incorporate some of them in my regular stretching routine.

This is me after the run:

This is Shannon giving her yoga presentation:

And this is me sitting in a bathtub with ice water. It’s a preemptive strike to help reduce inflammation. Still working on getting rid of pain in the left leg.

Afternoon

Continuous swim

WU:

5-minute swim with your choice of kicks and swims.

Drills:

Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).

MS:

Using the “feel” for the water you just developed: 2 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort.

CD:

5 minutes of kicks and swims.

Stats:

Duration: 01:06 Distance: 2500 m

Comments:

workout went well. had never done the sculling exercises before and did not find instructions in the training bible. so found some sample videos on youtube that seemed to be correct and used them as an example.