3882 total / 0 in 2019

2013 A races: repeat @ the Lake Tahoe Trifecta & an Olympic distance tri. Plus 3 more halfs, some tris and some dus. Learn to bike uphill and run downhill.

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Onci logged 3882 miles.

Last workout over 5 years ago. Help get them back on track!

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  1. Race reports for this years Tahoe Trifecta (3 half marathons in 3 days at Lake Tahoe): Barring some allergy issues, it was my best year ever, ... read more

  2. VELO
    great Trainer ride 6.04 mi 00:30 12.1mph pace

    Super easy spin, pre-Solana Beach tri.

  3. VELO
    good Trainer ride... 10.53 mi 00:45 14.0mph pace

    Drills on the big ring. Posting to log for the for Dale T. challenge.

  4. Steve S. have a spectacular race today! Maybe see you at T1 aid station where I'm volunteering.

  5. RUN
    good Lunch run 3.74 mi 00:48 12:52 pace

    6x(800m run, 200m jog, 1min rest) Pace is deceptive, as there was 5 minutes of standing and stretching in there. I hope all of this short distance speed translates into half marathon speed *crossed... read more

  6. VELO
    Trainer spin 5.84 mi 00:26 13.7mph pace

    Short trainer spin to relax after a stretching session. Hamstrings and lower back have been uber-tight.

  7. RUN
    great Intervals 5.85 mi 01:12 12:17 pace

    Mile repeats w/ goal of 5x(12min miles + 3min rest). Failed at 12min, but am pleased with the faster pace and reasonable consistency.

    1 11:27.3 1.00
    2 11:11.7 1.00
    3 11:14.3 1.00
    4 11:18.3 1.0... read more

    • Steve S.
      Steve S.

      Great set of intervals. Somebody's getting FASTER! NICE!

      almost 6 years ago Like1 person

    • Jo G.
      Jo G.

      I am definitely interested in hearing more about this, I would like to try doing something like this myself but not sure where to start! Great job!

      almost 6 years ago Like

  8. Race report for Death Valley Borax Half 2013: ... read more

  9. Finally got my Tinkerbell Half recap up: Saw my doc today and am now the proud owner of a broncho-dialator inhaler in case I ever get the sho... read more

  10. RUN
    great Tinkerbell Half marathon 13.1 mi 02:59 13:38 pace

    An amazingly cool race, largely thanks to Sugarmagnolia. She was trying to pace me to a 2:45 half. While I failed in the end, she did a phenomenal job of getting me through the fasted 10.3 miles I&... read more

    • Steve S.
      Steve S.

      Great stuff. Ohh to hang on for another three. Next time the PR will be yours.

      almost 6 years ago Like1 person

    • Ted

      Excellent! it is about having fun, the PR will come.

      almost 6 years ago Like1 person

    • Sugarmagnolia

      It was so fun to run with you! And I'm proud of you, you had an amazing 10 miles. You did your best, and I recognized when to push you and when you truly needed to stop. You'll get your goal one day, I just know it.

      almost 6 years ago Like1 person

    • Cynthia C.
      Cynthia C.

      Congrats!! you are my inspiration...

      almost 6 years ago Like1 person

  11. FIT
    good Elliptigo on trainer 11.85 mi 00:51 04:15 pace

    This was supposed to be 2x 2mile intervals, but the blister on my foot made that too painful to contemplate. Went for more non-impact and time: 2x(22min hard, ~400m easy, 2 min rest).

    Did find a s... read more

    • Steve S.
      Steve S.

      <p> nice workout despite the ankle. Way to get it done!</a>

      about 6 years ago Like

  12. FIT
    Power Hour 01:00

    Did some neat partner things today. Sport cord rows are really different when you have to coordinate with the person on the other end of the cords. An even more fun session that usual.

    1. medba... read more

  13. FIT
    Eliptigo on trainer 00:48

    Non-impact, non-painful sweatfest. Garmin cadence sensor on the 'lliptigo is still busted. (grr) so no mileage.

  14. RUN
    5.71 mi 01:14 12:53 pace

    The treadmill run earlier in the week gave me a 2"x/5" blood blister wrapping the outside of my left foot. Turns out it wasn't really healed enough for me to be running on it. This w... read more

  15. FIT
    Strength and flexibilty workout 01:00

    * hamstring walks
    * RDLs in place with 2x5lb DB
    * balance reach matrix (I think I got the name right, the single leg squat one?) front/side/back/bowler
    * stabiliy ball rollout to 3x pushups
    * d... read more

  16. RUN
    great Dreadmill 4.77 mi 01:00 12:29 pace

    4xrepeats (1 mile run @ 11:10 page, 200m jog, 2 min active rest). Time & mileage are from the whole session. Mile splits: 11:02, 11:19, 11:04, 11:24.

    Amazingly, repeats made the treadmill fun.

  17. VELO
    great First Ride of the Year 22.28 mi 01:50 12.2mph pace

    I started on a well known comfortable route and where I'd normally turn around, I hooked a left and rode off into unknown territory towards San Marcos. Got to zoom down a hill, dodging a dead ... read more

  18. Registration for Tahoe 2013 opens on Saturday! 25% discount for the 1st three days of reg! See ... read more

  19. FIT
    Power Hour

    1. shoulders on stability ball to chest press 2x 10lb DB
    2. sport cord rows (1/2 toes in, 1/2 toes out) (yellow cords)
    3. sumo walk (green band)
    4. stabilty ball rollouts to 3x kickup/kick out
    5... read more

  20. Belated TY to folks who asked about my ankle and RnR LV. I did run, race report available:

    In retrospect, I don't think it was my ... read more