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First 10K of the year

spin0 — Sun, 14 Mar 2010 16:08:14 +0000

Daylight Savings Time started and it was still dark when I got up. It was COLD. The roof was white with frost. I had a major restroom crisis this morning and took extra time to get out the door. When I got to the race place, it was still quite cold. My hands and feet were literally frozen until the race started.

Today’s race was at the same place as the last week’s event, but much better organized. 5K started first, then 10K followed. Pace signs were well marked, and participants seemed to know their paces and followed the sign well. There were no strollers, and I saw only one person who was with a dog. I started out slow and gradually got to my pace. It was actually a good run, except the mile markers were miplaced or missing. My GPS showed 6.43M total. There was no timing mat at the start, but there were 3 of them at the finish. The official result is more than my GPS time, and it doesn’t have gun time or chip time distinction, so it seems the the timing chip started all at the same time when the fastest runners in front of the pack started. That’s strange, but still this turned out to be my fastest 10K ever. I still cannot beat 60min, but am getting closer. When I was stretching afterwards, I noticed all the meadows and trees were St. Patrick’s Day color. It was sunny and a beautiful day.

Workout:

Type: Run
Date: 03/14/2010
Time: 09:08:14
Total Time: 1:01:20.92
Calories: 514
Distance: 6.43 miles
Average Pace: 9:32.34/mile
Max Pace: 6:27.1/mile
Ascent: 1,219 ft
Descent: 1,226.1 ft

Thursday morning LSD run

spin0 — Thu, 11 Mar 2010 14:10:00 +0000

I woke up overnight with bad right back pain and right shoulder pain. But I got up this morning to run. Since I have another race this weekend, I wanted to do a long run today.

About 40F and chilly, but clear sky, sunny and beautiful morning. My hands were cold most of the way. While running, I didn’t have right or any back pain. I felt a slight impact on balls of feet. After half way my calves got tight and stiff again, and couldn’t take any more step when I finished. I stretched and massaged afterward.

Warm-up: No satellite ~0.5M walk + very slow jog
Mile 1 No satellite: >9min ~0.8M very slow run
Mile 2 11:10 Slow and easy
Mile 3 11:15 Slow and easy
Mile 4 10:57 Slow and easy
Mile 5 12:47 Walked to eat gel; brief stop for stretching
Mile 6 10:58 Calves started tight & stiff
Mile 7 13:03 Calves continue to get tighter & stiffer; walked & stretched
Mile 8 10:59 Calves painfully tight & stiff
Mile 9 11:14 Calves painfully tight & stiff
Cool-down ~0.5M walk

Workout:

Type: Run
Date: 03/11/2010
Time: 07:10:00
Total Time: 2:00:00.00
Calories: 554
Distance: 9.8 miles
Average Pace: 12:14.69/mile

Tuesday morning spinning

spin0 — Tue, 09 Mar 2010 14:15:00 +0000

I’ve developed RIGHT low back pain and headache since Sunday afternoon. I took it easy yesterday all day, but the pain got worse and worse with additional bad pain in my right hand, and right shoulder overnight. This morning when I was cycling in the gym, I had awful pain/soreness/tightness on my right upper arm. What happened to my right side? I’ve had 4 years of LEFT-side low back pain, hip pain, nerve pain and all that, and suddenly for the past week my right-side started painful. I didn’t even feel the difficulty in left quads I usually felt.

Workout:

Type: Cycle
Date: 03/09/2010
Time: 07:15:00
Total Time: 00:37:47.00
Calories: 421
Distance: 14 miles
Average Speed: 22.23 mph
Average Cadence: 84

Sunday afternoon mountain bike

spin0 — Sun, 07 Mar 2010 21:41:26 +0000

I carried my bike and drove to my favorite bike trail, but the parking was full, so I gave up and went to another trail which was a lot shorter and a lot more crowded. It was so crowded it was hard to pass kids or walkers. I went off road for a while, splashed dirt and water and it was fun.

Workout:

Type: Cycle
Date: 03/07/2010
Time: 14:41:26
Total Time: 00:50:10.12
Calories: 223
Distance: 8.28 miles
Average Speed: 9.91 mph
Max Speed: 16.22 mph
Ascent: 471.92 ft
Descent: 467.19 ft

First 5K of the year

spin0 — Sun, 07 Mar 2010 17:23:59 +0000

Today’s 5K race was supposed to start 10 AM, so I went to church and attended the 8 AM service and then headed to the race. Both of my ankles were not cooperative. As soon as I tried to jog, a sharp pain flared up. I was very worried and didn’t understand why, I didn’t have such ankle pains for more than a year. The race didn’t start until 10:23 AM, which was terrible but also gave me some time to do a lot of joint loosening, walking, and moving. My ankles got better. The event was disorganized and the course was bad– 2 ways on an narrow trail instead of making a loop, no more than 2 people could go in one direction. I and other people were stuck behind slow runners who ignored the pace groups and started earlier. Other than walked a few steps at a water station, I kept running. I had a minor side stitches along the way, but it was so minor I don’t even remember which side it was. There was no nerve pain today, and I just ran and ran. It turned out to be my 2nd fastest 5K. After I finish, a nice lady approached me with a smile and said “you were my inspiration! I followed you all the way and I was able to keep my pace, thank you!”. Wow, it never happened to me before. I always mark someone and follow and follow, never thought someone was following me. I wanted bananas but there were no bananas. They had oranges and bagels, nothing else. But the real problem was, there was no trash can at all.

Workout:

Type: Run
Date: 03/07/2010
Time: 10:23:59
Total Time: 00:28:10.14
Calories: 244
Distance: 3.09 miles
Average Pace: 9:06.28/mile
Max Pace: 7:04.53/mile
Ascent: 402.9 ft
Descent: 415.12 ft

Satuday mid-day swim

spin0 — Sat, 06 Mar 2010 20:00:00 +0000

I was not planning to exercise today, but we had a plumbing problem and I couldn’t take shower at home, so I decided to go to the gym. Around 60F but felt muggy and warmer. Mostly cloudy, partially sunny, water 82F and comfortable to swim.

Warm-up Breast stroke 250
Leg float/arm drill 250
Freestyle 500
Breast stroke 250
Freestyle 250
Cool-down 100

Workout:

Type: Swim
Date: 03/06/2010
Time: 13:00:00
Total Time: 00:42:00.00
Calories: 185
Distance: 1,600 yd
Average Pace: 2:37.34/100yd

weights - 5 stations

spin0 — Fri, 05 Mar 2010 13:33:36 +0000

Workout: Type: Strength Training Date: 03/05/2010 Time: 08:10:00 Total Time: 00:20:00.00 Calories: 10

Friday morning spinning

spin0 — Fri, 05 Mar 2010 14:30:00 +0000

Why is it, my upper arms are extremely tiring on eSpinner, especially bad for the last couple of times. I readjusted the saddle and handle bar several times, but it didn’t matter. It was too painful/uncomfortable to hold the bike. Is it my arms that suddenly become very weak? Or is something else going on with my shoulders or elsewhere? My butt was also painful as usual; my left butt bone sticks out and I always feel uneven and painful sitting on a hard saddle. I don’t have any problem with cardio, but just arms and butt didn’t keep me riding for any longer.

Workout:

Type: Cycle
Date: 03/05/2010
Time: 07:30:00
Total Time: 00:38:26.00
Calories: 426
Distance: 14.57 miles
Average Speed: 22.75 mph
Average Cadence: 86

Cool ‘n sunny lunch-time walk

spin0 — Thu, 04 Mar 2010 19:15:00 +0000

An attempt to remove lactic acid.

Workout:

Type: Walk
Date: 03/04/2010
Time: 12:15:00
Total Time: 00:45:00.00
Calories: 50
Distance: 2.3 miles
Average Pace: 19:32.64/mile

Thursday morning LSD run

spin0 — Thu, 04 Mar 2010 14:34:31 +0000

It was so challenging to get out of the bed this morning. It was colder than lately, I was sleepy, and the bed was comfortable. I’ve been having increasing difficulties getting back to my disciplined routine once I lost it. I tend to stay up late these days, mostly studying a foreign language. It was already 6:30 when I finally got up. And I spent for almost an hour preparing, foam rolling, ball rolling, warming up and getting out the door. Since I have a short-distance race this weekend, I wanted to do a long run today.

Low 40s and sunny, cool and comfortable to start running. But I was hungry. I "hit a wall" in just a couple of miles, started to feel lightheaded, out of stamina, lack of will to continue. I walked and ate gel. After that, I noticeably gained energy and "can do" spirit. After a half way, my calves got tighter and tighter again. Unusually, my right knee got painful toward the end. I couldn’t figure out exactly where though, muscle or kneecap or what, but it hasn’t been bothering for the rest of the day, so that’s good.

Mile 1 11:15 — slow & easy
Mile 2 11:27 — brief stop for loosening the tight left shoe lace
Mile 3 12:42 — walked and ate gel
Mile 4 11:13 — easy
Mile 5 10:42 — gradual downhill
Mile 6 10:45 — calves started to get tense & tight
Mile 7 11:06 — ate gel; calves tight
Mile 8 10:39 — calves tight, right knee painful at the end
Cool-down walk 5min

Workout:

Type: Run
Date: 03/04/2010
Time: 07:34:31
Total Time: 1:35:01.05
Calories: 660
Distance: 8.27 miles
Average Pace: 11:29.66/mile
Max Pace: 8:19.31/mile
Ascent: 1,325.46 ft
Descent: 1,364.88 ft