07-21-2025 Run/Ride

Woke up after sleeping all the way through the night for the first time in a long time. I caught up on blogging and then got ready to go out for a run. Had a little to eat and tried to map a longer route on Strava, then I got going. Over to the wetlands path nearby, turning right and heading to Wilbur May Pkwy, where I turned left and ran on the sidewalk. Took it to S Meadows Pkwy and turned left there. This took me down to Double Diamond Pkwy, where I turned left again. Just past this turn I tripped over a raised part of the sidewalk and went down but didn't do any damage other than a slight scuffing of the palms of my hands. Kept going, slightly slower for a while, until I got to Double R Pkwy, where I turned left again and then left yet again onto Damonte Ranch Pkwy. Over to the shopping center, where I stopped and opened Google Maps and tried to map out a different way back to the house. I didn't read the map right and kept going the wrong direction until checking myself and turning around. From there, it was a straight shot back the usual way to the house. My fastest running took place in the last mile and a half. My left calf was a little sore but not painful, and it took a little bit at the start for my right ankle to loosen up.

Avg pace = 7:57/mi

Total distance = 6.50 mi

Elapsed moving time = 51:42

Avg heartrate = 137 bpm (Coospo)

Relative Effort = 34

https://www.strava.com/activities/15187772542

Ate some more when I got home, then chatted with Christine a bit. Her grandson Oliver appears to have a UTI and is on antibiotics after an ER visit yesterday that ended at around midnight. We hung around their house until it was time for me to get ready for a bike ride with Connor Witherspoon. I loaded the bike on our car and drove over to meet him at Lundsford Park. Got there right around the same time he did, and we both got ready to ride pretty quickly. His route had us heading generally west and gradually climbing on the outbound segment, roughly following the Truckee River. We rode into a stiff wind on the way out, with 20+ mph gusts that made it pretty brutal. At one point, on a little climb, I got out in front and ended up climbing more than planned, and Connor had to come get me and direct me back onto the route. We rode right up to the California border, along a road called Hill Ln that featured in a small loop before we got back on the same route we took out. Flew back, still pushing hard but having the benefit of a great tailwind that was perhaps even a little stronger. We were both pushing each other to ride hard, and I was happy to be able to keep up with him. He's taking a new sales job for Thermo Fisher, more responsibility and more money, will be able to work from home unless traveling. Got back to the cars safe and sound, legs held out but it was definitely a workout.

Avg speed = 17.9 mph. Total mileage = 24.6 mi

Avg power = 162 W. Weighted avg power = 178 W

Total elevation gain = 1010'

Avg heartrate = 140 bpm (Coospo)

Relative Effort = 72

Training Load = 92

Intensity = 81%

https://www.strava.com/activities/15193777728

When I got back in the car, I called Ann and got directions to the amphitheater where the evening Artown show was going to be.The show, it wasn't really a concert, was at the Barley Ranch Regional Park, featuring an act called Uptown. It was three pretty good singers singing old R&B tunes with choreography, backed by a band. Some of the songs were complete, others were medleys. The show was fun, lots of familiar songs performed well, but I would have rather seen a concert focusing on the songs rather than the staging. Their friends Rew and Sue were there, they are big cyclists and very active, nice people. We danced by our seats to some of the songs. Traffic was pretty slow getting out of the parking lot after the show, but we were still back to the house before 10:00. It was a long day for me.