Friday, April 28, 2006

4/26-4/28/2006 A Flurry of Activity

4/26/2006 Running and Bicycling

My buddy Rick has decided to possibly give the Little Miami Triathlon another try this fall. We did the race together 2 years ago, and he had a good time, but he really disliked the running portion of the race. In order to get going again he asked me to do some running with him. I'm happy to do it, because it will motivate me to get my butt out of bed in the morning. So he's starting off at a low distance, easy pace and we'll build up from there. We ran together for the first 2 miles on the usual route along Filigar and Meghan's Run and then from there I went on and ran another 3.3 miles around the 222 loop. I'm trying to get used to some hill running. I must say that the hill wasn't as bad this time. I didn't feel completely wiped out at the top of the hill and was able to finish at a good pace. I didn't time it, but the 5.3 mile run took about 55 minutes.

I also decided to do some bicycling. I dropped my car off for some repairs in Amelia and hopped on the bike for a brisk ride home. I felt so good that I turned it into a 30 mile ride out to Greenbriar. It was a very nice, sunny ride.

Odo: 236.9 mi
Dist: 30.33 mi
Time: 2:01:05
Avg: 15.0 mph
Max: 37.6 mph

4/27/2006 Spinning

I finally got back to the spinning class last night. I just realized that it has been almost 2 months since last attending the class, but it has just been so nice outside that I've spent class time outside running a bicycling. It felt good to get back though. It was a 45 minute Strength Class, which is just what I needed. I've been talking about pushing bigger gears and this was the perfect class to get into that groove. I also had a nice little moment when I realized that I was able to get out of my head. What I mean by this is that when I'm spinning, bicycling or running I'll get uncomfortable or in pain and I'll get stuck in my head with the pain and not be able to shake it off. It is hard to explain, but it is demoralizing and makes for a very long workout. Anyway, I was able to pull out of the rut and give the class a strong finish.

4/28/2006 Running

It was the second day of running with Rick. He ran the 2 miles again. This time he was able to finish up the 2 miles with a short sprint to the end. If we can get out a couple times a week. He should be ready in October for the race. I went on to run 3.3 miles in a little over 30 minutes. I didn't time the run again, but that's fine. It was good to get out and do some running after a tough spinning class. I was able to loosen up and relax.

8 days until the Flying Pig Relay!!

Monday, April 24, 2006

4/21-4/23/2006 Bicycling & Race Day!

4/21/2006 Bicycling Leisurely Style

I wanted to get out and do something on Friday to loosen up after spending 9 hours in the car, and 4 hours hanging around the hospital in Cleveland on Thursday. Getting out and cruising around on the bike seemed the perfect solution. It also gave me an opportunity to explore downtown Batavia again after so many years away. Most days I don't go through town at all; it is pretty much jump on the highway to work and back. Even when I do my rides I usually go around the town or the other direction toward Milford. Actually riding around in town was a nice change of pace and brought back some nice childhood memories. I rode for approximately one hour and 10 miles.

4/23/2006 Race Day! Caesar Creek Duathlon

The Stats:
1st 5K Run= 24:37.80 pace= 7:56
Transition= 1:30
20K Bike=41:55.79
Transition= 1:01
2nd 5K Run= 25:26.22 pace= 8:12
Total Time= 1:34:30.81

It was an incredible day for the race. It was absolutely beautiful and sunny on Sunday with the perfect temp for a race, about 65 F at the beginning of the race. I didn't feel really nervous at the beginning of the race, because I didn't have much in the way of expectations for the race. I was excited to be out there though, and was also happy to see Lisa, my Spinning instructor and workout guru at the race. It is always nice to see a friendly face at the course, and I've had a lot of luck with that this year.

The first 5K I was a little nervous, because I was afraid I would push it too hard early and blow up during the last 5K, or worse during the bike portion. I would have been left with nothing but pain during the last run. I completely underestimated myself though, as usual, and could have pushed it a little harder. The breakdown from my stop watch was: mile 1= 7:11 mile 2= 9:26 mile 3= 7:16. There was something screwy going on with the second mile. It was a lot longer than mile 1 or mile 3. I can understand a 30 second drop in time between miles, or even a minute if I'm feeling bad, but there is no reason that it should have taken me a full 2 1/2 minutes longer. I had the same issue with the last 5K, so clearly something was not right with the measurement. They may have shorted the other two miles. I'll probably never know.

The 20K bike broke down like this according to my bike computer: dist: 12.82 mi, time: 41:54, Avg: 18.3 mph, max: 29.6 mph. I was very happy with the ride. It was not an easy ride by any means. There were a fair amount of hills on the course, and it was also fairly windy. It was pretty much a trouble free ride, although I did lose a few minutes when I threw my chain off the front sprocket on a fairly steep uphill climb. I'm gonna have to look into that, because it happens to often. I don't know if it is a problem with the way I am shifting, or if the front derailleur needs to be adjusted. Either way it was a little annoying to get stopped on the side of hill, and have to try to get the momentum going again. I am also gonna have to start pushing some bigger gears, because I felt like I was cruising at a good pace, but I still got passed more than I would have liked. I did some passing too, but still you just don't want to get passed in a race. In the final analysis of the ride, I must say that I am very happy with the outcome. The fact that I maintained an 18.3 mph average on a hilly windy course is very impressive, especially this early in the year. It gives me a lot of confidence for the upcoming races.

The second 5K was the real test of the preparation for the race and my overall fitness level. I must say that I am very happy with the result: mile 1= 7:05 mile 2= 10:25, mile 3= 7:38 mile, .1 miles to the finish= 0:51. You can clearly see the huge discrepency between mile 1 and mile 2 once again. I'm thinking the overall distance was right, but the mile markers weren't placed correctly. When I got off the bike I was fully expecting the brick effect on my calves. I was really getting ready for some pain, but it never came. Well, it came, but not like that. I was definitely a little stiff coming off the bike, but not so much that I couldn't maintain a good pace, as is clearly shown by the time breakdown.

Hitting that second mile off the bike was the only time in the race that I wondered what the hell I was doing out there. It is not unusual for me to have this thought somewhere in the middle or late in a race. That is the moment when I decide whether to coast to the end or have a strong finish. I decided to finish strong, and damn it felt good. I look at the results, and it's easy to overanalyze and think that if I would have pushed a littler harder here or ran a little faster there I could have finished a few places higher, but in the end I am really happy with my performance. I'm really excited about the Flying Pig in 2 weeks!

Wednesday, April 19, 2006

4/19/2006 Running

I must have been possessed this morning! I wanted to get up and run this morning, but for some reason I got into the racing zone. I'm not sure why, but it felt gooood. :) I ran 3.6 miles at a racing pace. The goal was to finish it under 30 minutes. I just missed it. I ran 3.6 miles in 30 minutes and 7 seconds. I was initially dissappointed, but as I was thinking about it I realized that it was a pretty good time under the circumstances and, like I said, it felt gooood. The circumstances were that I rolled out of bed grabbed a drink of water, and ran. Not exactly optimal preparation for a race. I also pigged out last night on roast, potatoes and carrots shortly before falling asleep. It made me feel a little sluggish and bloated when I woke up. (damn I'm getting old) On top of that I ran a tough course with a lot of hills in the first 2.6 miles and flat the last mile. With all that I convinced myself that it was a good run. Plus, I sprinted the last 100 yards or so, because I wanted under that 30 minute mark so bad! If I can sprint at the end of a 3+ mile run that is a very, very good sign that the fitness level is looking good.

Monday, April 17, 2006

4/17/2006 Strength Training & Intervals

Strength Training

eliptical = 15 minutes on Fat Burning
JC BandsLunges with rows, 12 each side.
Wall sit w/15 lb. wts.
bicep curls = 1 minute
shoulder press = 1 minute
walking lunges = width of court/back doing lat raises with 12lb. wts
hip adductor=2 sets/12 reps 85 lbs.
hip abductor=2 sets/12 reps 85 lbs.
lower leg raise w/overhead 8lb (abs) 2x25

Running - Intervals

I haven't done any running intervals in a while and I had some time left over after strength training, so I decided it was time to hit the indoor track at the Healthplex. Each lap on the track is 1/6 of the mile, hence...well whatever. I ran 1 lap slow, 2 laps fast, 1 lap slow, 2 laps fast. I did two sets of these totalling 2 miles for about 20 minutes. I wasn't sure how my body would react to these, since I haven't done them in a while. The good news is, they felt pretty good. At the end of the second set I could have definitely gone on two do one more if I would have had time.

I had a nice little bonus today! As I was getting ready to leave I walked by a chair massage setup. You better believe I was going to take advantage of that! A little 5 minute massage always improves a day.

Saturday, April 15, 2006

4/15/2006 Bicycling

It was an absolutely perfect day to get out on the bike. The weather was perfect, with no wind, one for the record books. I was able to get out pretty early this morning, so I decided to put on some real miles today. Here are the stats:

Odo: 181.8 miles
Dist: 41.90 mles
Time: 2:40:30
Avg: 15.8 mph
Max: 34.6 mph

I rode out 222 to Milford. It is about 11.5 miles to the bike trail. I rode 8.5 miles up the trail to Loveland and back. It is mostly flat to rolling hills the entire way. There wasn't a major hill until I got back to our road and decided to ride the .33 mile monster. Before I hit the final hill my average was 16.6 mph if that says anything about the steepness of the hill, probably not, but I'm telling you it is steeeeeep! I'm looking forward to the possibility of doing that race next weekend. Here's hoping....

Friday, April 14, 2006

4/12-4/13/2006 Strength Training & Running

4/12 Strength Training

eliptical = 15 minutes on Fat Burning
JC BandsLunges with rows, 12 each side.
Wall sit w/15 lb. wts.
bicep curls = 1 minute
shoulder press = 1 minute
walking lunges = width of court/back doing lat raises with 12lb. wts
hip adductor=2 sets/12 reps 80 lbs.
hip abductor=2 sets/12 reps 80 lbs.
lower leg raise w/overhead 8lb (abs) 2x25

4/13 Running

It was a beautiful, sunny and warm day yesterday, so it was a good opportunity to get outside and run instead of spinning in a dark room. Actually it was on the verge of being hot out. It was about 78 degrees and a bit humid; definitely the warmest day yet this year. I decided to hit the Lunken Park trail again. I ran one loop which took 45:12. I wasn't entirely sure of the distance, so I asked and was told that it was 6 miles. I doubt that it's 6 miles. I would say that it's closer to 5 1/2 miles. I'll have to check it the next time I have my bike over there.

The course is a test of your will because it is soooo boring. It is almost completely flat with the exception of one hill, and most of the path is surrounded by trees. This is nice because of the oxygen that trees and plants give off, but it also obstructs any sort of view. It seems to make it very hard for me to judge the distance on the long straight aways also, which is a bit unsettling for some reason.

Monday, April 10, 2006

4/10/2006 Bicycling

After a week off due to a nasty stomach virus it felt good to get back out today on the bicycle. I did my usual route out Rt132, Rt222, Elklick Rd., Green Briar Rd., Summit Rd., Old 32, Herold Rd., 276, back to Rt132 in a nutshell. The first half of the ride is very hilly and the second half of the ride is very flat, and the bonus is there is very little traffic. It continues to be my favorite route around Batavia right now. I'm hoping I can get out one more time this week if it isn't raining.

Odo. 139.9 mi
Dist. 17.61 mi
Time 1.08.50
Avg. 15.3 mph
Max. 36.9 mph

I have set a goal for the month of April to reach over 300 miles on the odometer. Good luck to me!

Monday, April 03, 2006

4/03/2006 Brick Training

Today was my first day of brick training. If there is anybody reading this probably not, that doesn't know what brick training is; it is getting the legs ready for that painful transition from pedalling the bicycle to running. Brick training: your legs feel like they're made of bricks. It's fun stuff.

Dist: 19.24 mi
Time: 1:18:23
Avg: 14.7 mph
Max: 34.2 mph

The ride was very windy. I followed this up with a 1 mile run.

Sunday, April 02, 2006

4/02/2006 Running

I had a nice run today outside. I decided to hit the Batavia loop, which is approx. 5 miles long. I need to get in plenty of hill training to get ready for the Flyin Pig and the Triathlon. If I'm lucky I'll get the flat section of the course for the relay, but I'm not going to count on it. If it comes down to it I'll volunteer for it simply because I was the last person to join the team and I don't have to pay for it. woo hoo! So, I'll pay in sweat and pain, fair 'nuff. So there it is I did a little less than 5 miles at 43:42. I can't remember the exact distance, but it doesn't matter at this point. The next race is a 5k so it is more than enough preparation for that.