15.25 miles, HR 139 by skaas at Garmin Connect - Details
Ran with Nathan for the first 10 miles, then finished the last 5 on my own. I drank water at every mile and at every 3rd mile I had about 5oz of Perform and half a waffle. I had about 500 calories during the run. The last 5 miles were water only. No Caffeine because I was running so late at night. Hopefully I won't have to run this late too often. I didn't really start to hurt until mile 14.
Friday, August 31, 2012
Thursday, August 30, 2012
Broken Bike
Henna Tattoos
Devin and I decided to do henna tattoos for the Utah Half. They turned out pretty good. We will get the whole family done before Florida.
Tuesday, August 28, 2012
Utah Half Swim and T1 by skaas at Garmin Connect - Details
Utah Half Swim and T1 by skaas at Garmin Connect - Details
For some strange reason Garmin Connect didn't want to let me share this workout, but I found a way around it.
For some strange reason Garmin Connect didn't want to let me share this workout, but I found a way around it.
7.25 miles, HR 147, 10:10/mile by skaas at Garmin Connect - Details
7.25 miles, HR 147, 10:10/mile by skaas at Garmin Connect - Details
I'm not a fan of early morning runs, but sometimes you just have to do it. I felt good, but I always am amazed at how different my HR is in the morning. My legs did start to get tired at about mile 5.
I'm not a fan of early morning runs, but sometimes you just have to do it. I felt good, but I always am amazed at how different my HR is in the morning. My legs did start to get tired at about mile 5.
2.5 mile run, 9:15 pace
ran in san diego while im at work. ran with a friend who thought he could out sprint me. i wore a 25 lb weight vest for the sprints, and he is 170 lbs and did his last half ironman in 5 hr 40 min (and half the run was in sand). needless to say, he no longer thinks he is faster than me. at least i can still sprint.
Monday, August 27, 2012
3 miles, HR 156, 10:00/mile by skaas at Garmin Connect - Details
3 miles, HR 156, 10:00/mile by skaas at Garmin Connect - Details
Ran after the kids went to bed. It was still hot out, but my legs felt great. That recovery ride really helped. It feels good to be in better shape. Now to focus on losing about 20 pounds.
Ran after the kids went to bed. It was still hot out, but my legs felt great. That recovery ride really helped. It feels good to be in better shape. Now to focus on losing about 20 pounds.
Utah Half Results, Where to Improve
I've compiled more data from the race. What I've done is listed in the first column what place you were in that event. The second column is the percentage of racers that you beat. So, you can compare each event to your overall percent and see where your strengths and weaknesses are. For example, Nathan beat 76% of the racers in the swim, but only beat 41% of the racers overall time. Nathan is a fast swimmer. Another example, Adam beat 62% of the racers overall time, but only beat 10% of the racers in T1. Adam could have beat Peter Vidmar, if he would have just had average Transition times. Another example, I only beat 19% of the racers on the swim, but I beat 52% of the racers overall times. I am a bad swimmer, I need to swim more, with just an average swim time, I would have beat Adam in the race (not really, but come Ironman time, if I can improve my swim, I could stay close to Adam overall). My strengths were my transition times and my run, weakness were swimming and biking. Ethan's strength was his swim, beating 30% of the racers out of the water.
Lastly, if we wanted to judge our performance against others, we could label each effort as front of the pack (FOP), Middle of the pack (MOP), and Back of the pack (BOP). I finished MOP, but I'm a BOP swimmer. Nathan is a FOP swimmer, MOP finisher.
Nathan had the best result in any one event, he beat 76% of all racers in the swim.
Enjoy.
Lastly, if we wanted to judge our performance against others, we could label each effort as front of the pack (FOP), Middle of the pack (MOP), and Back of the pack (BOP). I finished MOP, but I'm a BOP swimmer. Nathan is a FOP swimmer, MOP finisher.
Nathan had the best result in any one event, he beat 76% of all racers in the swim.
Enjoy.
| Swim | T1 | Bike | T2 | Run | Total | |||||||
| Adam | 85 | 74.9 | 301 | 10.9 | 173 | 48.8 | 291 | 13.9 | 107 | 68.3 | 126 | 62.7 |
| Stephen | 272 | 19.5 | 168 | 50.3 | 163 | 51.8 | 87 | 74.3 | 143 | 57.7 | 161 | 52.4 |
| Nathan | 80 | 76.3 | 178 | 47.3 | 159 | 53.0 | 91 | 73.1 | 252 | 25.4 | 197 | 41.7 |
| Ryan | 163 | 51.8 | 289 | 14.5 | 183 | 45.9 | 313 | 7.4 | 231 | 31.7 | 214 | 36.7 |
| Hollie | 243 | 28.1 | 263 | 22.2 | 247 | 26.9 | 281 | 16.9 | 213 | 37.0 | 237 | 29.9 |
| Devin | 200 | 40.8 | 270 | 20.1 | 262 | 22.5 | 305 | 9.8 | 321 | 5.0 | 309 | 8.6 |
| Ethan | 236 | 30.2 | 303 | 10.4 | 314 | 7.1 | 301 | 10.9 | 305 | 9.8 | 313 | 7.4 |
Sunday, August 26, 2012
Utah Half Run by skaas at Garmin Connect - Details
Utah Half Run by skaas at Garmin Connect - Details
I was most pleased with my run performance. I was upset with my swim time, I hit my bike prediction right on, but I didn't know how the run would go. I ignored my Garmin for the first mile, until it buzzed at me with my time. I then tried to keep my HR under 155. I knew I could run the whole race over 160bpm, but I wanted to save some for the end. I had a thermo tab every 3 miles and a gel every mile after. At every aid station I drank a cup or 2 of water and poured a cup on my head. I had the people with the hose soak me every time I saw them. My shoes didn't get really wet until the last 3 miles. It was fun to see all of the guys every 20 minutes. I didn't catch up to Nathan until about mile 3 or 4, but I knew that even when I caught up to him that he was still 9 minutes ahead of me. I felt great the whole run. My feet were getting sore at the end, but nothing too bad. I wonder if I could have ran harder the whole race...but that will be something to think about. I was upset that I wasn't able to finish the race in under 6 hours, but I was at 5:58 when I hit 13.1 on the run, but the run was 13.6 miles for some strange reason. I ran about 10 minutes faster than expected. Overall this was a great race for me. I took about 30 minutes off of last year's time and this course as about .3 miles long on the swim, 3 miles longer on the ride, and .7 miles longer on the run.
I was most pleased with my run performance. I was upset with my swim time, I hit my bike prediction right on, but I didn't know how the run would go. I ignored my Garmin for the first mile, until it buzzed at me with my time. I then tried to keep my HR under 155. I knew I could run the whole race over 160bpm, but I wanted to save some for the end. I had a thermo tab every 3 miles and a gel every mile after. At every aid station I drank a cup or 2 of water and poured a cup on my head. I had the people with the hose soak me every time I saw them. My shoes didn't get really wet until the last 3 miles. It was fun to see all of the guys every 20 minutes. I didn't catch up to Nathan until about mile 3 or 4, but I knew that even when I caught up to him that he was still 9 minutes ahead of me. I felt great the whole run. My feet were getting sore at the end, but nothing too bad. I wonder if I could have ran harder the whole race...but that will be something to think about. I was upset that I wasn't able to finish the race in under 6 hours, but I was at 5:58 when I hit 13.1 on the run, but the run was 13.6 miles for some strange reason. I ran about 10 minutes faster than expected. Overall this was a great race for me. I took about 30 minutes off of last year's time and this course as about .3 miles long on the swim, 3 miles longer on the ride, and .7 miles longer on the run.
Utah Half Bike by skaas at Garmin Connect - Details
The ride was much better than last year. I felt great the whole ride. I was able to hit all of my nutrition. I didn't drink as much as planned but it wasn't as hot as I thought it would be. I had one bonkbreaker at about 5 miles in, a little over an hour after the race started. I ate the other about an hour and 15 minutes later. I drank 1 bottle of perform in the first 15 miles. At the aid station I stopped and got 2 bottles of Gatorade, I put one on the bike and one in my jersey pocket. I drank a bottle of perform and one bottle of Gatorade over the next 30 miles. Over the last hour I had 2 Gu's, about a half an hour a part. I drank 1 more bottle of Gatorade over the last 15 miles. Total fluids= 125oz. Total Calories= 1200 or about 400per hour. I didn't look at my HR for the first few miles, I knew it was high and I just wanted to get settled in. Once I felt comfortable, I tried to keep my HR between 140 and 145. Every few miles I would kick it up to about 150. Over the last 10 miles I tried to push it a little harder in hopes to catch up to Nathan, but that didn't work end up happening. The roads were almost all chip-seal. Some of the road near the turn around was in bad shape. I luckily avoided most of the bad stuff and finished with no bike problems, except for a broken ziptie that was holding my Garmin on to the bike (I was able to catch the Garmin before it fell to the ground at 20mph).
my results
UTAH HALF RESULTS
|
126
|
169
|
Adam Kaas
|
M3034
|
40:11
|
4:55
|
2:54:02
|
4:00
|
2:08:22
|
5:51:28.8
|
|
161
|
240
|
Stephen Kaas
|
M3539
|
50:35
|
2:50
|
2:52:56
|
1:36
|
2:15:41
|
6:03:35.3
|
|
197
|
32
|
Nathan Kaas
|
CLYDE
|
39:41
|
2:56
|
2:52:16
|
1:37
|
2:41:01
|
6:17:29.5
|
|
214
|
97
|
Ryan Tyler
|
M2529
|
44:25
|
4:36
|
2:55:01
|
5:03
|
2:35:32
|
6:24:34.7
|
|
237
|
106
|
Hollie Tyler
|
F2529
|
49:01
|
3:54
|
3:09:51
|
3:43
|
2:29:09
|
6:35:34.9
|
|
15
|
10
|
shacarjan
|
53:03
|
0:50
|
3:24:16
|
1:41
|
2:41:52
|
7:01:39.0
|
|
309
|
142
|
Devin Kaas
|
F3034
|
46:08
|
4:03
|
3:13:09
|
4:27
|
3:20:33
|
7:28:17.3
|
|
313
|
24
|
Ethan Kaas
|
CLYDE
|
48:08
|
5:01
|
3:32:24
|
4:17
|
3:01:30
|
7:31:17.8
|
Monday, August 20, 2012
lake perris swim w nate and devin
swam today at lake perris with nathan and devin. went .9 miles per google earth and it took about 30 min. used my wetsuit and felt very good. went slow and didnt get tired.
Sunday, August 19, 2012
28.25 miles 17.1 mph, 139 bpm
Nice, easy ride. Wanted to keep my hr under 140, and I just made it. I rode up the damn (dam) road at Diamond Valley at the end, and that kinda wore me out.
http://connect.garmin.com/activity/212732731
Weekly totals
swim 0 hrs 0 min
bike 1 hr 40 min
run 1 hr 40 min
http://connect.garmin.com/activity/212732731
Weekly totals
swim 0 hrs 0 min
bike 1 hr 40 min
run 1 hr 40 min
Adam's weekly totals
Swim -- 1 hr. 45 min
Bike -- 6.5 hours
Run -- 2 hours 57 min
Total -- 11 hours 12 minuts
Bike -- 6.5 hours
Run -- 2 hours 57 min
Total -- 11 hours 12 minuts
Stephen's Weekly Totals
This was my biggest week ever. It was supposed to be just over 16hrs, but I missed my transition run yesterday and I cut 1 swim short (the pool was crazy buzy).
Total Time: 15:37:43
Swim totals: 2:48:18, 6750yds
Bike totals: 7:46:21, 138.19 miles, 17.8mph
Run totals: 5:27:04, 32.01 miles, 10:10/mile
This was a fast week for running, slow for swimming, average for bike.
This week I have to switch the tires and tubes out on the bike and finish adjusting the disk cover. I'm getting excited for the Utah Half, I'm praying for a wetsuit swim.
Total Time: 15:37:43
Swim totals: 2:48:18, 6750yds
Bike totals: 7:46:21, 138.19 miles, 17.8mph
Run totals: 5:27:04, 32.01 miles, 10:10/mile
This was a fast week for running, slow for swimming, average for bike.
This week I have to switch the tires and tubes out on the bike and finish adjusting the disk cover. I'm getting excited for the Utah Half, I'm praying for a wetsuit swim.
Saturday, August 18, 2012
81 miles, HR 136, 17.3mph by skaas at Garmin Connect - Details
81 miles, HR 136, 17.3mph by skaas at Garmin Connect - Details
I rode all myself today. It was a long day. The first loop wasn't fun, I felt sore and tired. I went with no caffeine today, so it was tough getting started. On the first loop I drank Perpetum every 15 minutes and had a Bonkbreaker at the hour. I did the same nutrition on the second lap. I felt much better on the second lap and was able to pick up the pace by about .25mph. For the third lap, I had a bonkbreaker to start and all Perform. I think I was already dehydrated at this point, but I felt good for the first few miles. I caught up to another rider, he didn't like me catching him so he picked up the pace. I was foolish and stayed with him for about 5 miles until I bonked. It was hot and my stomach was a mess. I had drank 2 full water bottles in less than 7 miles. I had to stop twice to take a break. I limped home at about 12mph. My average mph was about 18.5 before I bonked. Lessons learned today.
I rode all myself today. It was a long day. The first loop wasn't fun, I felt sore and tired. I went with no caffeine today, so it was tough getting started. On the first loop I drank Perpetum every 15 minutes and had a Bonkbreaker at the hour. I did the same nutrition on the second lap. I felt much better on the second lap and was able to pick up the pace by about .25mph. For the third lap, I had a bonkbreaker to start and all Perform. I think I was already dehydrated at this point, but I felt good for the first few miles. I caught up to another rider, he didn't like me catching him so he picked up the pace. I was foolish and stayed with him for about 5 miles until I bonked. It was hot and my stomach was a mess. I had drank 2 full water bottles in less than 7 miles. I had to stop twice to take a break. I limped home at about 12mph. My average mph was about 18.5 before I bonked. Lessons learned today.
Ran 5ish in 47 minutes
Ran about 5 miles today. It was warm but not too hot. I felt good, the best I have felt running so far ( in my two weeks of training). I'm still losing weight, so I think that is helping. Only problem with that is I feel weak and like I'm losing muscle, not fat. Gotta start weight training again.
Hollie's weely totals
Here's what I did this week:
Swim- 105 min- 1.75 hrs
Bike- 310 min- 5.1 hrs
Run- 130 min- 2.1 hrs
Grand total of right around 9 hours
I felt good this week and stuck to my plan almost exactly.
Swim- 105 min- 1.75 hrs
Bike- 310 min- 5.1 hrs
Run- 130 min- 2.1 hrs
Grand total of right around 9 hours
I felt good this week and stuck to my plan almost exactly.
Friday, August 17, 2012
9 miles, HR 155, 10:04/mile by skaas at Garmin Connect - Details
9 miles, HR 155, 10:04/mile by skaas at Garmin Connect - Details
I felt great today. It only took about a half mile to feel warmed up. I bumped up the HR about 5 beats today. I drank a Gatorade before, water on miles 1-6, the low cal Gatorade the rest of the run.
I felt great today. It only took about a half mile to feel warmed up. I bumped up the HR about 5 beats today. I drank a Gatorade before, water on miles 1-6, the low cal Gatorade the rest of the run.
Hungry!
Am I the only one who seems to want to eat nonstop? All this training makes it hard to eat like a normal person!
Thursday, August 16, 2012
27 miles, HR 143, 19.1mph by skaas at Garmin Connect - Details
27 miles, HR 143, 19.1mph by skaas at Garmin Connect - Details
I was able to squeeze in a ride after volleyball tryouts. I rode hard for 2 intervals. It was pretty windy and still very hot. My legs felt great after a few miles. My seat slipped again, making the last few mile uncomfortable.
I was able to squeeze in a ride after volleyball tryouts. I rode hard for 2 intervals. It was pretty windy and still very hot. My legs felt great after a few miles. My seat slipped again, making the last few mile uncomfortable.
Wednesday, August 15, 2012
My wetsuit top
I got my new wet suit top today. It is amazing. No restriction at all, the 2 peice design really works. My shoulders and elbows felt great. The whole top is only 2mm, so it is only thicker where the 2 parts overlap. Amazing...by far exceeds my expectations.
13.1 miles, HR 152, 10:27/mile by skaas at Garmin Connect - Details
13.1 miles, HR 152, 10:27/mile by skaas at Garmin Connect - Details
I started my run a little later than I wanted, but I was hoping that it would continue to cool down. I wasn't feeling great the first mile, but things got better as I went. I felt great after the first gel at mile 3.5. I took another gel at mile 7 and mile 10. I drank 70oz of water on the run and felt like I stayed hydrated. No major issues today, I felt great from miles 7-11. It was hard to slow down the last few miles, but my HR started to climb.
I started my run a little later than I wanted, but I was hoping that it would continue to cool down. I wasn't feeling great the first mile, but things got better as I went. I felt great after the first gel at mile 3.5. I took another gel at mile 7 and mile 10. I drank 70oz of water on the run and felt like I stayed hydrated. No major issues today, I felt great from miles 7-11. It was hard to slow down the last few miles, but my HR started to climb.
Tuesday, August 14, 2012
1750yds Lap Swimming by skaas at Garmin Connect - Details
1750yds Lap Swimming by skaas at Garmin Connect - Details
Swam a mile in just under 36 minutes. That's a pretty good time for me.
Swam a mile in just under 36 minutes. That's a pretty good time for me.
3 mile t-run, HR 155, 10:15/mile by skaas at Garmin Connect - Details
3 mile t-run, HR 155, 10:15/mile by skaas at Garmin Connect - Details
Road with Matt (pulled the whole way). It is amazing how quickly you warm up when it is hot out. I felt good about a half a mile into the ride. I only pushed hard once coming up the last hill, everything else was easy. I drank 2 water bottles and 1 bottle of low cal Gatorade. 3 mile transition run after.
Road with Matt (pulled the whole way). It is amazing how quickly you warm up when it is hot out. I felt good about a half a mile into the ride. I only pushed hard once coming up the last hill, everything else was easy. I drank 2 water bottles and 1 bottle of low cal Gatorade. 3 mile transition run after.
30 miles, HR 137, 18.2mph by skaas at Garmin Connect - Details
30 miles, HR 137, 18.2mph by skaas at Garmin Connect - Details
Road with Matt (pulled the whole way). It is amazing how quickly you warm up when it is hot out. I felt good about a half a mile into the ride. I only pushed hard once coming up the last hill, everything else was easy. I drank 2 water bottles and 1 bottle of low cal Gatorade. 3 mile transition run after.
Road with Matt (pulled the whole way). It is amazing how quickly you warm up when it is hot out. I felt good about a half a mile into the ride. I only pushed hard once coming up the last hill, everything else was easy. I drank 2 water bottles and 1 bottle of low cal Gatorade. 3 mile transition run after.
Monday, August 13, 2012
3000 yds Lap Swimming by skaas at Garmin Connect - Details
3000 yds Lap Swimming by skaas at Garmin Connect - Details
Swam with Kevin and Nathan. They did about 30 laps, then I was on my own. I was really just trying to take it easy and work on my pull with my left arm. I swam about half with the buoy and half without.
Swam with Kevin and Nathan. They did about 30 laps, then I was on my own. I was really just trying to take it easy and work on my pull with my left arm. I swam about half with the buoy and half without.
6.75 miles, HR 148, 9:59/mile by skaas at Garmin Connect - Details
6.75 miles, HR 148, 9:59/mile by skaas at Garmin Connect - Details
Tried to wake up early, ended up sleep about 30min later than I had hoped. It took me about 3 miles to get into it, but I felt good, all of the little aches and pains went away and I was able run pain free for most of the run. I ran a good negative split.
Tried to wake up early, ended up sleep about 30min later than I had hoped. It took me about 3 miles to get into it, but I felt good, all of the little aches and pains went away and I was able run pain free for most of the run. I ran a good negative split.
46 Miles, 18.0 mph, 146 bpm
Felt pretty good today, even though it was over 100 when I finished. I was set to ride 60 miles, but had a blow out of tire and tube at mile 46. The gash in the tire was pretty big, but I still tried the dollar bill trick Stephen told me about. That held for about 1/2 mile, then it blew the tube and dollar bill out. Had to call for a ride back to my car. I was looking forward to riding 60, and still felt good when the blow out happened.
My new shoes felt pretty good. The left shoe felt spectacular, and the right shoe felt real good. Not sure if its my feet that are different or the shoes. Either way, it was a big step up from my old shoes, as they were a tad too big. I didnt get any toe numbness this ride for the first time.
http://connect.garmin.com/activity/210178784
My new shoes felt pretty good. The left shoe felt spectacular, and the right shoe felt real good. Not sure if its my feet that are different or the shoes. Either way, it was a big step up from my old shoes, as they were a tad too big. I didnt get any toe numbness this ride for the first time.
http://connect.garmin.com/activity/210178784
Sunday, August 12, 2012
Stephen's Recovery week totals 8-12
Last week was a recovery week and the last week of vacation. I took it easy running this week, only running 16 total miles, about half of normal.
Total time- 12:18:50
Swim 2.6 miles, 1:34:57
Bike 137.1 miles, 7:43:30, 17.7mph
Run 16.66 miles, 3:00:23, 10:45/mile
This coming week should be my biggest week so far, over 16 total hours. I return to work tomorrow, so we'll see how it goes.
Total time- 12:18:50
Swim 2.6 miles, 1:34:57
Bike 137.1 miles, 7:43:30, 17.7mph
Run 16.66 miles, 3:00:23, 10:45/mile
This coming week should be my biggest week so far, over 16 total hours. I return to work tomorrow, so we'll see how it goes.
Saturday, August 11, 2012
75 miles, HR 136, 17.7mph by skaas at Garmin Connect - Details
75 miles, HR 136, 17.7mph by skaas at Garmin Connect - Details
Rode the State route 3 times. The first lap was with Jeff and Matt, the last 2 laps with Matt. It was a good constant effort. We did stop after each lap to refill with water and Gatorade. I ate 2 clifbars and 4 gels (2 without caffeine). I drank 1 water and 1 Gatorade each lap, but still ended up dehydrated. My HR bumped up about 5 beats each lap, under 130 the first lap, at 135 the second, and about 140 the last lap. I kept the speed about the same, so it looks like I need more nutrition and hydration...and more conditioning. I wasn't wrecked after the ride, but I wasn't fresh either.
Rode the State route 3 times. The first lap was with Jeff and Matt, the last 2 laps with Matt. It was a good constant effort. We did stop after each lap to refill with water and Gatorade. I ate 2 clifbars and 4 gels (2 without caffeine). I drank 1 water and 1 Gatorade each lap, but still ended up dehydrated. My HR bumped up about 5 beats each lap, under 130 the first lap, at 135 the second, and about 140 the last lap. I kept the speed about the same, so it looks like I need more nutrition and hydration...and more conditioning. I wasn't wrecked after the ride, but I wasn't fresh either.
Ride and Run
Rode 4 hours 45 minutes -- 85 miles -- 17.9 mph -- HR 133. Then 36 minute transition run -- 3.7 miles -- 9:44 pace -- 153 HR. After about 2 1/2 hours it was very hard to keep my HR under control, including on the run. But I felt good on the run.
Friday, August 10, 2012
4 miles, HR 150, 12:07/mile by skaas at Garmin Connect - Details
4 miles, HR 150, 12:07/mile by skaas at Garmin Connect - Details
I'm going to call this a run walk. I think I was still dehydrated from yesterday's workouts. I didn't have much to eat yesterday either. I was able to run the first 2.5 miles, then it was a combination of walking and jogging. Ran with Carmen and Nathan. Carmen ran in front of us.
I'm going to call this a run walk. I think I was still dehydrated from yesterday's workouts. I didn't have much to eat yesterday either. I was able to run the first 2.5 miles, then it was a combination of walking and jogging. Ran with Carmen and Nathan. Carmen ran in front of us.
1.75 miles, Open Water Swim by skaas at Garmin Connect - Details
1.75 miles, Open Water Swim by skaas at Garmin Connect - Details
Swam with Carmen, Nathan, and a bunch of his pals. I felt good, I pushed it a few times, but nothing to hard. Sighting was pretty good, goggles didn't fog. Wore the De Soto with no top.
Swam with Carmen, Nathan, and a bunch of his pals. I felt good, I pushed it a few times, but nothing to hard. Sighting was pretty good, goggles didn't fog. Wore the De Soto with no top.
67 minute swim
Swam 67 minutes. I assume that is about 30 laps or 1.86 miles. Felt alright. I think I'm allergic to chlorine cuz I have a bad runny nose and sneezes after every long swim.
Thursday, August 9, 2012
New bike wheels
I picked up my wheels from the post office this morning, had them ready to go about a half hour later. The rim tape install was the hardest part. I rode them 30 miles today in some heavy wind. I could notice a difference in handling. It was a hot ride, so it was hard to tell howe much faster the wheels are. I was able to keep a low HR and I was pulling away from Matt, but I'll hey a better idea Saturday.
31 miles, HR 136, 17.1mph by skaas at Garmin Connect - Details
31 miles, HR 136, 17.1mph by skaas at Garmin Connect - Details
First ride on the new wheels.
Rode with Matt. It was about 111 when I left and about 108 when I got home. I went through 2 water bottles. I felt good until my feet started to hurt.
First ride on the new wheels.
Rode with Matt. It was about 111 when I left and about 108 when I got home. I went through 2 water bottles. I felt good until my feet started to hurt.
Wednesday, August 8, 2012
7.6 miles, HR 151, 10:13/mile by skaas at Garmin Connect - Details
7.6 miles, HR 151, 10:13/mile by skaas at Garmin Connect - Details
Ran the first mile alone, miles 2-4 with Carmen and Kevin, miles 5-6 with Kevin, and mile 7 alone. I felt great. I ran in the Kinvara's tonight to see if they helped with the heel pain. I think the shoes with less heal drop feel better. I only ran about 15oz of water, but I didn't feel dehydrated. It felt good to run closer to sea level.
Ran the first mile alone, miles 2-4 with Carmen and Kevin, miles 5-6 with Kevin, and mile 7 alone. I felt great. I ran in the Kinvara's tonight to see if they helped with the heel pain. I think the shoes with less heal drop feel better. I only ran about 15oz of water, but I didn't feel dehydrated. It felt good to run closer to sea level.
5 miles, HR 149, 10:44/mile by skaas at Garmin Connect - Details
5 miles, HR 149, 10:44/mile by skaas at Garmin Connect - Details
Ran in Vegas. It was about 97 degrees when I started my run. I could feel the heat coming off the road. I tried to keep my HR down a little lower than normal. I drank about 20oz of water during the run. I had to stop to use the bathroom at some park, this was a first. My gut was not happy with me, it could have been the 2 boxes of candy I had on the car ride down from Utah. My knees were a little stiff to start the run, but felt better as the run when on.
Ran in Vegas. It was about 97 degrees when I started my run. I could feel the heat coming off the road. I tried to keep my HR down a little lower than normal. I drank about 20oz of water during the run. I had to stop to use the bathroom at some park, this was a first. My gut was not happy with me, it could have been the 2 boxes of candy I had on the car ride down from Utah. My knees were a little stiff to start the run, but felt better as the run when on.
31 miles, HR 132, 18.6mph by skaas at Garmin Connect - Details
31 miles, HR 132, 18.6mph by skaas at Garmin Connect - Details
Road with Adam on the route by his house. We road easy most of the ride, but picked it up for one 10 minute interval. The ride was mostly flat and little wind. I didn't eat breakfast and only had water on the ride.
Road with Adam on the route by his house. We road easy most of the ride, but picked it up for one 10 minute interval. The ride was mostly flat and little wind. I didn't eat breakfast and only had water on the ride.
Driggs Half Marathon, HR 155, 9:58/mile by skaas at Garmin Connect - Details
Driggs Half Marathon, HR 155, 9:58/mile by skaas at Garmin Connect - Details
I started off the run nice and slow. It took a long time to get warmed up. I caught up to Nathan at about mile 4 and ran with him for about a mile. I caught up to Dad at about mile 7.5, Nathan caught up at about the same time. We all ran the next mile together. At this point in the race the course was all down hill, so I started to pick up the pace. I felt great. I was taking water in at all of the aid stations and had a gel at miles 4 and 8. After the race I doubled back until I found Dad and ran back with him until I got to 14 miles. I felt good but had to use the bathroom as soon as I was done, not time for a "pre game" before the run.
I started off the run nice and slow. It took a long time to get warmed up. I caught up to Nathan at about mile 4 and ran with him for about a mile. I caught up to Dad at about mile 7.5, Nathan caught up at about the same time. We all ran the next mile together. At this point in the race the course was all down hill, so I started to pick up the pace. I felt great. I was taking water in at all of the aid stations and had a gel at miles 4 and 8. After the race I doubled back until I found Dad and ran back with him until I got to 14 miles. I felt good but had to use the bathroom as soon as I was done, not time for a "pre game" before the run.
68 miles, HR 132, 17.6 mph by skaas at Garmin Connect - Details
68 miles, HR 132, 17.6 mph by skaas at Garmin Connect - Details
Long ride in and around Rexburg. Rode with Nathan, Adam, and Devin. It was very cold to start, I was numb and had a tough time getting warm and settled on the bike. I forced myself to eat and drink. I had a PBJ for breakfast. I took a couple of Gatoraides, a Clifbar, a PBJ, and a gel, or about 900 calories in while on the ride. I didn't sweat much, so I didn't drink much. I could have pushed the pace a bit more and I felt great at the end of the ride. It was nice to ride with everyone.
Long ride in and around Rexburg. Rode with Nathan, Adam, and Devin. It was very cold to start, I was numb and had a tough time getting warm and settled on the bike. I forced myself to eat and drink. I had a PBJ for breakfast. I took a couple of Gatoraides, a Clifbar, a PBJ, and a gel, or about 900 calories in while on the ride. I didn't sweat much, so I didn't drink much. I could have pushed the pace a bit more and I felt great at the end of the ride. It was nice to ride with everyone.
8.3 miles, HR 146, 10:32/mile by skaas at Garmin Connect - Details
8.3 miles, HR 146, 10:32/mile by skaas at Garmin Connect - Details
Ran the first half with Carmen and the last half with Nathan. It was an easy run, knowing that I had some long workouts the next couple of days. I felt good after the run, but the next morning I was pretty sore. It was nice to see that I could keep a decent pace at a low HR.
Ran the first half with Carmen and the last half with Nathan. It was an easy run, knowing that I had some long workouts the next couple of days. I felt good after the run, but the next morning I was pretty sore. It was nice to see that I could keep a decent pace at a low HR.
25 miles, HR 129, 17.4mph by skaas at Garmin Connect - Details
25 miles, HR 129, 17.4mph by skaas at Garmin Connect - Details
Rode with Nate in Idaho. It was a fun ride. We saw an eagle swoop down and catch a fish then take it back to it's nest. It was nice to ride through the empty farm roads.
Rode with Nate in Idaho. It was a fun ride. We saw an eagle swoop down and catch a fish then take it back to it's nest. It was nice to ride through the empty farm roads.
Swimming with Adam, 50m pool by skaas at Garmin Connect - Details
Swimming with Adam, 50m pool by skaas at Garmin Connect - Details
Swam with Adam and Carmen in the big 50meter pool. There were a lot of people, so I mostly just tried to stay out of other people's way. It was hard to focus on my stroke and technique
Swam with Adam and Carmen in the big 50meter pool. There were a lot of people, so I mostly just tried to stay out of other people's way. It was hard to focus on my stroke and technique
6 miles, HR 154, 9:41/mile by skaas at Garmin Connect - Details
6 miles, HR 154, 9:41/mile by skaas at Garmin Connect - Details
Ran with Carmen and Adam. Ran easy at the start then slowly got a little faster. It is always nice to run a little faster, but I normally pay for it the next day.
Ran with Carmen and Adam. Ran easy at the start then slowly got a little faster. It is always nice to run a little faster, but I normally pay for it the next day.
Tuesday, August 7, 2012
22 miles, 1:09, 158 bpm
Rode from searl parkway to stephens and back. Tried to keep my pace over 20 mph for the entire trip but fell short. My legs felt good and my hr seems to be coming down a bit. I tried to ride a lower cadence with bigger gear (or smaller, I dont know which it is), and it seemed to work pretty good for me. If you will notice, I only stopped pedaling four times, and that was at stop lights. This was by far my fastest ride ever, and I didnt even cheat and draft off anyone (I was by myself).
Also, on Thursday Friday and Saturday I ran 3.2 miles each morning. Saturday was the only day I had my GPS and I averaged about 9 min miles and my HR was 166 bpm.
http://connect.garmin.com/activity/207762210
Also, on Thursday Friday and Saturday I ran 3.2 miles each morning. Saturday was the only day I had my GPS and I averaged about 9 min miles and my HR was 166 bpm.
http://connect.garmin.com/activity/207762210
Monday, August 6, 2012
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