Monday, April 30, 2007

Weekend get away.

Friday evening, I took the family, including the grand kids, out for a weekend getaway at a church retreat home to enjoy some rest and relaxation. We stayed in a log cabin home with 6 other couples. The home is located in a rural area of Ashland, Ohio.

Saturday I got up early, but not early enough to watch the sunrise, to run 8 miles. I had mapped out an 8 mile loop on country roads. The skies were overcast and the temps were around 50 degrees. The route was fairly flat and the only encounters I had that morning was 1 car, 1 horse & buggy, and 1 loose dog to chase me. I love running, or riding, on country roads and not have a car or dog scare me off the road. A dog, I can yell at to, 'go home', but a car is too big for me to mess with.

Sunday afternoon the weather was beautiful with lots of sunshine which was perfect for a bike ride. I was able to get out and ride an easy 30 miles.

I'm enjoying the easy pace and efforts of running and biking during the build up phase of my half irnoman training. Most of my training efforts is in the 110-120 bpm heart rate range which comes out to be about 17mph on the bike and 7:45 per mile on the run.

This Friday I will participate in a Maximal Oxygen Consumption Test (VO2max) and will get some real data to help determine my correct levels of heart rate for running easy or hard.

10 comments:

Neese said...

ahh Ashland, that is where my niece and nephews live. Did you drive through LaGrange? That's where my parents are it does feel like a get away in those parts!

Mallie said...

Sounds like you had a fabulous weekend and some nice "build" workouts. It's always nice to enjoy some new scenery while getting in a solid workout.

JeffM said...

Log cabin, horse & buggy, and country roads- sounds relaxing.
You'll probably have almost pro athlete VO2 numbers.

The Salty One said...

What a nice weekend! That run sounds wonderful. I wish 7:45 was so easy for me!

Can't wait to hear the results of your next test!

Deb said...

Sounds like a beautiful weekend. Faith & family & nature....can it get any better?

DaisyDuc said...

Sounds like a wonderful weekend. I always find it enjoyable to workout in a new location!!

Kewl Nitrox said...

There's no time like family time!

I have always admired how scientic you are in your approach to training. The Vo2max results must really help tailor an effectice training plan.

E-Speed said...

Thanks for the well wishes Lou! It means a lot to me!

Looks like a great weekend with the fam!

Colleen said...

Yay, Ashland. My best friend went to college there and her little brother is in his waning years! I also did a VO2 Max test in college. I was an exercise health science major. I wish I were an athlete back in those days!

GP said...

Eternally impressed with your solid workouts and conditioning. It gives me something to which I can aspire. And, you know, taking nice road trips and running on scenic roads. I'll have to start writing these things down....