I Like Allen Wrenches

Posted by rockcat on March 25, 2008

(Or I finally got fenders installed on the tandem.)

The first set was to narrow (and I want to thank my LBS mechanics who confirmed this and ordered a wider set). Earlier today I got the wider fenders from the LBS and decided to try installing them myself (I felt invincible). So I do Taekwondo, bathe/feed kids, etc. I decide to do the fenders tomorrow, when my husband plays some really dumb youtube video, forcing me out of the room (I avoid stupidity if possible). Hey its 11 PM, lets install fenders on a tandem. The front one looked easier, so I did it first …. and it worked! I have to remove my rack to install the rear fender, but it went on fine as well. So, other than checking to see if either rack will fit over the fender, I am done. One more item checked off the list.

HA!

My 9 Week 5K Training Plan

Posted by rockcat on March 15, 2008

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9 Week Walk-to-Run Plan

This is based off 2 plans: an 8 week 30 minute walk to run (that I can’t find the link too) and the 5 Weeks to a 5k Running Program. I chose the 8 week plan because every Taekwondo class we start our warm-ups with 5-10 minutes of running. This plan gets me to running 10+ minutes fastest (week 4), and to running 30 minutes at a time fastest (week 6/7). I skipped the last few weeks of that plan to add in part of the 5 week program for more challenge (and I also drop to running 3 days a week so I can bike more). I added an easier week at week 4, and made week 8 easier too. My latest revision was at week 4 (when I decided to add an easier week to recharge and changed the rest day to match our weird schedule). For reference I started by walking for 2 weeks, then began running the week of February 18, 2008.

Wk	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Run 1 minute, Walk 2 minutes, Repeat 10 times.	Walk 30 min.	Run 1 minute, Walk 2 minutes, Repeat 10 times.	Walk 30 min.	Run 1 minutes, Walk 2 minutes, Repeat 10 times.	Run 1 minutes, Walk 2 minutes, Repeat 10 times.	Rest
2	Run 2 minutes, Walk 1 minute, Repeat 10 times.	Walk 30 min.	Run 3 minutes, Walk 1 minute, Repeat 7 times, Run 2 minutes.	Walk 30 min.	Run 4 minutes, Walk 1 minute, Repeat 6 times.	Run 4 minutes, Walk 1 minute, Repeat 6 times.	Rest
3	Run 5 minutes, Walk 1 minute, Repeat 5 times.	Walk 30 min.	Run 5 minutes, Walk 1 minute, Repeat 5 times.	Walk 30 min.	Run 6 minutes, Walk 1 minute, Repeat 4 times, Run 2 minutes.	Run 6 minutes, Walk 1 minute, Repeat 4 times, Run 2 minutes.	Rest
4	Walk or crosstrain.	Run for 15 minutes.	Rest	Run 1 mile.	Walk or crosstrain.	Run for 15 minutes.	Run 6 minutes, Walk 1 minute, Repeat 4 times.
5	Walk or Crosstrain 30 min.	Run 8 minutes, Walk 1 minute, Repeat 3 times, Run 3 minutes.	Rest.	Run 9 minutes, Walk 1 minute, Repeat 3 times.	Walk or Crosstrain 30 min.	Run 10 minutes, Walk 1 minute, Repeat 2 times, Run 8 minutes.	Run 11 minutes, Walk 1 minute, Repeat 2 times, Run 6 minutes.
6	Walk or Crosstrain 30 min.	Run 12 minutes, Walk 1 minute, Repeat for 3 miles.	Rest.	Run 13 minutes, Walk 1 minute, Repeat for 3 miles.	Walk or Crosstrain 30 min.	Run 15 minutes, Walk 1 minute, Repeat for 3.5 miles.	Run 2 milies. (1/2 mi fast, 1/4 mi slow, 1/2 mi fast, 1/4 mi slow, 1/2 mi fast)
7	Walk or Crosstrain.	Run 3 miles – normal.	Rest	Run 4 miles – slow.	Walk or Crosstrain.	Run 3 miles – fast.	Walk or Crosstrain.
8	Walk or Crosstrain.	Run 30 minutes.	Rest	Run 30 minutes.	Walk or Crosstrain.	Run 2 miles. (1/2 mi fast, 1/4 mi slow, 1/2 mi fast, 1/4 mi slow, 1/2 mi fast)	Walk or Crosstrain.
9	Walk or Crosstrain.	Run 2 miles. (1/2 mi fast, 1/4 mi slow, 1/2 mi fast, 1/4 mi slow, 1/2 mi fast)	Rest.	Run 4 miles – slow.	Walk or Crosstrain.	Rest.	Run 5K

After the 5K on April 20, I’ll post an update on my time and what changes I would make with hindsight.

Ginger Spam Salad Anyone?

Posted by rockcat on March 4, 2008

I didn’t click it.