Solid Effort

The cooler weather left me eager to run all day, yet I waited for my running partner. It was dark by the time Andrea got off work, so we decided to do a little speed work on the lit streets of the neighborhood. The plan was to warm up with a walk, run 8 x 30/30's at 1-mile race pace, and cool-down with a walk.

Our plan was executed exactly as stated and our effort level was what I wanted for the short, albeit tough workout:
Walk: 0.32 mile, 5:26 (16:47 pace)
Overall distance/time for 8 x 30/30's: 0.78 mile, 7:05, (9:04 pace)
Walk: 0.86 mile, 15:49, (18:19 pace)

I also planned to workout in the gym but we simply ran out of time. We've been busy trying to get ready for our weekend trip to New Orleans. I started eight days of vacation when I got off work this morning!!! Woo-Hoo!

We are both excited about our trip.

Work and a few exercises

Busy day at work today.

Josh joined me for 48 push-ups and a small jump rope session. I followed those activities with an upper-body workout. Walked 1.76 miles in 30-minutes on the treadmill.

Time Trial

Contacted numerous people for a one-mile time trial at the Bear Branch Middle school track. Lots of people seemed interested, but the only person that showed up was Andrea. A few items were stacked against us, such as:

We both ran the day before
I did a lower body workout yesterday
Late start, therefore hot and humid (10am)
Heavy breakfast
No pacer(s)

With all that was against us, we made the best of it. Andrea surprised the hell out of me with a finish time one-minute faster than expected. I myself, was disappointed and thought I could have run at least 30-seconds faster.

Andrea:
2:11, 2:21, 2:14, 2:06
8:54!!!

Bill:
2:21, 2:13, 2:13, 2:04
8:52

We started the session with a 1/4 mile run, 1/4 mile walk, and a few basic stretches. After our one-mile run, we cooled down with a 1/4 mile run, and a 1/4 mile walk.

No push-ups today, but we did an upper body workout a few hours after the run.

Pictures compliments of Andrea's daughter, Taylor. Lot of pictures were taken, but only these 5 made it to the blog...

East End Park Run

I've missed enough workouts in the gym that I am sore all over from "starting over", again. I should have run yesterday, but I traded days off with today in an attempt to recover.

Ran 1.5 miles at East End Park. I warmed up and cooled down with a brisk 1/4 mile walk.

Walk: 0.50 mile, 8:01, (16:02 pace)
Run: 1.5 miles, 18:24, (12:16 pace)

I'm off work this morning to watch Alison finish her Cheerleading Camp. Pictures to follow. This evening while at work I completed a lower body workout, which loosened some tight muscles. The workout was preceeded by 48 push-ups.

I added a couple pictures from an Astros game that Alison and I attended Wednesday. If you didn't see it, that was a weird 6th ending. We're now 8-in a roll after a two team sweep. Go 'stros!!!!

Alison Runs

Alison is always asking me to take her running. I've looked for information about advantages and disadvantages of running at her age. Unfortunately, there is not a lot of information out there.

When we run together, I always allow her to dictate the effort level, although I try to keep her at an even pace. Most kids want to run "all-out", stop, then run "all-out" again. Alison is very disciplined at maintaining a consistent pace.

Today we walked a quarter-mile before starting our run. We ran, or I should say, I ran 1/2-mile. Alison ran in front of me with very little effort. On the way back home I walked a swift half-mile, which resulted in her jogging beside me. So, essentially she ran one-mile. Then we slowed down for the last quarter-mile and walked hand-in-hand the rest of the way home.

We both enjoy these moments. With any luck, her desire to run will continue and maybe help get dad out the door when he doesn't feel like it!

Walk: 1 mile, ~16:00 minute pace
Run: 0.50 mile, 5:43, (11:22 pace)

Afterwards I did a mid-body workout, followed by 33 push-ups.

Running post for the 'ladies'

Naked man runs across america...



This is not something I would normally post, but it made me laugh. It looks like it's a good photo shop job. I could be wrong.
Enjoy!

Blogging slump

I haven't had the time or energy to blog lately. Sorry. Truth be known, there hasn't been much to blog about. All you've missed is a few short bike rides and walks around Kingwood.

I've not been working aggressively on my diet, but I'm proud to say the weight is staying in a reasonable range. Saturday I weighed 237, which is a lot better than I expected, given my intake.

Today I ran one lonely, pathetic mile at work. Wait.... that sounds negative, huh? I enjoyed my solo mile and it was without any issues. Ran one mile in 10:30. I also threw in a 30-second stride for good measure.

After the run I hit the gym for an upper body workout. I feel really good and I'm happy.

Bike

Andrea and I felt the need to get outside and do SOMETHING. We biked to boat docks and back, which was 5.63 miles round trip. The trek took us 29-minutes with an average speed of 11.52 mph. Not to shabby, considering we were on mountain bikes.

Morning Run

I don't like running in the morning. Well, that's not entirely true. I like it when I've finished a run in the morning, as in... it's already done. The actual run itself is always harder in the morning. My body aches and the humidity seems worse.

I missed yesterdays 3-miles, so we hit the greenbelts first thing this morning. At half a mile I stopped and decided I wouldn't be able to finish. My feet, right knee, and lower back was hurting. We walked for awhile and then I decided to try again. It wasn't pretty, but I finished.

Run: 3.0 miles, 36:38, (12:12 pace)

Humid Run

Its been raining most of the day, which made for a soppy run. Found a small break this evening for a quick 2-mile run. Andrea and I ran while Alison rode her bike. Also in attendance was Heather, who started before us on her 2-mile walk.

Run: 2.01 miles, 22:14, (11:04 pace)

3-miler

First three mile run with Andrea. Easy run, albeit humid secondary to the isolated rain bands from hurricane Dolly. One-hundred yard walk after each mile. Very little effort exerted by either of us. Legs felt great, as if I was walking.

Run: 3.0 miles, 35:00, (11:40 pace)

Run

Andrea and I ran 2 miles along the Greenbelts. Plenty hot, but an easy run.

Second cardiovascular activity for the day!

Run: 2.0 miles, 22:10, (11:08 pace)

Negative Split

Road Bike: 20.26 miles, 1:13:40, (16.51 mph)

The numbers above might appear to be average or "slow", but rest assured, the last 12 miles I was humping it. We started before light, so we eased into the ride. During those initial miles our challenge was to minimize the amount of pre-dawn bugs we were eating.

At 8-miles our average pace was 13.8 mph. Disappointed with my speed, we decided to "go to work". Averaged 19.5+mph on the last 12-miles.

Good Ride.

Tempo

Short and fast ride on my mountain bike. Thought the average MPH would have been faster, but the bike computer doesn't lie.

Mountain Bike: 5.56 miles, 26:47 (11.8 mph)

Heat

Went for a 3-mile run in July, in Houston, at noon. Who would of knew it would be so hot? First 1.5 miles went fine then all of the sudden my running partner faded and she faded in a BIG WAY. She overheated to a point that appeared unsafe. We finished 2-miles and called it a day.

Run: 2.0 miles, 26:15 (13:08 pace)

Easy Ride

Road Bike: 23.03 miles. 1:29:09 (15.42 mph)

A lot like yesterdays run, I simply slowed the pace down and enjoyed the ride. Stunning sunrise this morning.

My back was well behaved. The easy pace allowed Steve and I to talk the entire ride. In fact, we had enough juice left to ride the last 3/4-mile at 24.3 mph.

I also wore my heart rate monitor. My average heart rate was 118.

Easy 2 miles

East End Park. Effort level was a mere 3. Weather inside the trails was pleasant and the crushed granite surface was a nice change of pace from all the concrete.
Run ended on a sad note when we found an injured kitten and had to rush him to the emergency clinic.

Run: 2.0 miles, 25:54 (Average pace 12:57)

No Wind

Road Bike: 20.15 miles, 1:14:14 (16.4 mph)

Bike ride at sunrise on the East side of Lake Houston. First time I've rode that route without the wind whooping my ass. My back is bothering me from this mornings ride.

My legs are sore from yesterdays run, but in a good way.

First run, GREAT run

Run: 2.05 miles, 24:39 (Pace: 12:00/mile)

First run in a long time. Nice easy pace resulted in a greta run.

Feeling better

Road Bike: 15.21 miles, 1:00:19 (15.2 mph)

After my last post, I started getting sick again. Finally feeling better. Gotta get my body in motion.

Back was tight during the ride, but otherwise, a good ride