6/26/2006 Ditched Run

I don't have a whole lot to say about this run. I got up early to run, and usually once I get out on the road I wake up and feel pretty good. On Monday it didn't quite work out that way. For some reason I felt nauseous the whole time I was running. After about 2 miles I just stopped and walked the remaining half mile or so home. Once I was walking I felt a little better and decided to give it another shot. It just wasn't meant to be I guess. Oh well, not for lack of trying. I ran/walked 2 1/2 miles in 30 minutes.

6/24/2006 Bicycling

I had a nice ride this morning from our house to Milford (about 13 miles one way)to try out the new section of the bike path (a rails to trails project). It was packed with walkers, rollerbladers, and families on bicycles. It was nice new black top, so it was worth the minor inconvenience to have a nice shady smooth 10 miles.

The mystery of the blown tire was solved this morning. The tire was clearly punctured. It looked to be a nail or tack, as it was clean hole punched right through the tube. I also found my computer was down this morning. Either water got in the casing, or the battery just happened to go dead after that ride. I only knew my mileage because I've ridden that route several times before, and the mileage was marked once I hit the bike path. I rode a total of 36 miles in about 2 1/2 hours.

6/22/2006 Running & Commuting

This was my first training run in almost 2 weeks. I got out with Rick early and we did the usual 30 minutes 3.3 minutes. My running felt nice and smooth with no pain. I kicked it up a bit in the last mile and dropped Rick pretty quickly. What can I say? I was feeling good and my legs took over.


The first half of my commute was a nice ride. I used the same trip that I used the first commute day and it seems to be working out pretty well. I did feel some back pain during the last 4-5 miles of the commute. I'm beginning to wonder if it's my positioning on the bike. I'll have to ask Jason about that the next time I go in to have my bike tuned. Other than that is was a smooth ride. The trip home will be tougher today. We're looking at 90+ degree heat and heavy traffic. Good times.

Odo: 513.4 miles
Dist: 21.92 miles
Time: 1:23:20
Avg: 15.7 mph
Max: 46.1 mph

The trip home was quite an adventure. Heavy thunderstorms moved in during the afternoon, but I decided to try to push through anyway. It wasn't too bad really. I got dumped on a couple times, which was actually okay considering the alternative, had it not rained, would have been 95 degree heat. The first time was in Mt. Lookout, where I got pelted with a heavy hard rain. By the time I reached the Beechmont Levy it was completely dry as I had moved out of that storm front. I ran into another one going into Eastgate and once again got pelted with a heavy rain that eased up to a light rain.

It was looking like everything was going to be fine until I blew a tire five miles from home in a down pour. Luckily I was close to some restaurants where I was able to take cover and call for a ride home. I was too wet and exhausted to look at the cause when I got home. My father-in-law thought it might have been the temp differential between the heated up tire and the cold rain. I'll have to check that out.

Total Stats for commute:
Odo: 529.4 miles
Dist: 37.93 miles
Time: 2:25:33
Avg: 15.6 mph
Max: 46.1 mph

6/18/2006 5 For Father's 5K Race

I felt a bit of disappointment over this race for the first time this year. In retrospect, I shouldn't have been too disappointed under the circumstances of the race, and quite frankly I ran a good race. I was able to run a solid race with a kick at the end. Unfortunately I was tired and sore from the previous day, so I didn't run at 100%, and I made a tactical error during my run.

The day prior to the race we spent the day at the river boating, tubing, and riding jet skis. That night we camped out, so the morning of the race I woke up sore and with very little rest. Sounds like a lot of boo hooing and whining, but just wanted to set it down, so when I look at this after the next race I will be confirmed, or look at this and know it had nothing to do with the race. As for the race itself, I screwed up. I didn't have my watch to keep track of my splits during the race which was a bit annoying. I ran a very solid 6:36 first mile. As we went through the 2 mile marker I fell into pace with a runner that seemed to be keeping a similar pace. During that 2nd mile he fell off, and in turn I did to a 7:22 mile. Realizing the slow down during the 3rd mile I picked up that pace and dropped him. Unfortunately I didn't pick it up enough. I finished up the last of the race with a 7:48 finish. This is a race where I wish I had one of those computers that keep pace and distance, so I knew early on when I started to fall off.

Official Results:
Age group: 3/7 Overall: 23/70 Time: 21:46

The most irritating part about the thing was that I finished up just 33 seconds behind the second place finisher in my age group, and I really think if I would have caught the drop in pace earlier I could have corrected it and caught the runner. The thing is, I had no idea who I was running against so didn't know he was even there. In the grand scheme of things, it was a good run.

6/15/2006 Bicycling - 1st Successful Commute

It was the first day of what will hopefully be my weekly commute to work by bicycle. It was a great experience and I definitely look forward to doing it again. The first set of stats were for the commute to work in the morning. The second set is for the full trip. The ride in the morning was really nice in the cool air of the early morning.

Odo: 468.5 miles
Dist: 23.06 miles
Time: 1:23:15
Avg: 16.6 mph
Max: 46.6 mph

The trip home turned out to be the tougher of the two legs of the trip. It was hotter, the traffic was more aggressive and irritable. It made for a more difficult ride, but not bad. The hill coming up Rt 32 out of Newtown is also a much steeper hill than the one out of Batavia.

Odo: 491.4 miles
Dist: 46.01 miles
Time: 2:49:54
Avg: 16.2 mph
Max: 46.6 mph

6/13/2006 Bicycling: A Failed attempt at Commuting

I made my first attempt at commuting on my bike this morning. I got about 3 1/2 miles down the road, actually up the road as in up a big hill, when I realized I forgot something important I needed for work, doh! I had to turn around and go home, and after that there was no way I would've made in time.

The attempt was a good lesson though. I realized the extra weight from my bag is going to be more of a challenge than I thought, especially at the beginning where I'm faced with a mile long hill to climb on Rt. 32. So, even though the ride was only 7 miles I got in two very challenging hills. Due to road construction I had to come up Filager hill instead of going up 132 hill to Filager. Filager hill is grueling on its own, but with an extra 10 lbs. on my back it was extra, extra, extra, super hard. There was an interesting benefit that may come of the commuting though. I found it much easier to stay in my seat to climb rather than jumping up out of the seat. Lifting an extra 10 lbs. will keep me firmly planted which will make me work on my weakest point, the dreaded seated climb. Another realization: it is still very, very dark at 5 am. I thought I would have at least the beginnings of sunrise, but that doesn' happen until closer to 6 am. I rigged up a head lamp that I use for camping on the front of my bike, but it was essentially useless.

Odo: 445.4 miles
Dist: 7.06 miles
Time: 29:27
Avg: 14.4 mph
Max: 37.1 mph


The failed attempt didn't bother me to much; any time I can spend on my bike is time well spent. I'll give it another go on Thursday when I can leave at 6 am in the light.

6/09 - 6/11/2006 Running & Bicycling

6/09/2006 Running

I wasn't really planning on doing any running this week. My knee was bothering me a bit during and after last Sunday's race so I thought I would take a week off the running and let it heal a bit. I really wanted to put in more bicycling time, but after I had to take it to the shop I realized that wasn't going to happen either. So we roll up on Friday evening, and I'm faced with an evening to myself. So what do I do? I let Rick talk me into going running with him! Doh! Ahhh, I probably would have wasted the few hours I had playing on the computer anyway, so it was nice to get outside. We ran 3+ miles in 30 minutes. I say 3+ because I'm not sure how far exactly; I ran to meet him and then we took off together.

It was a good run and much needed. My legs were really sore from Thursday's strength training session, more sore than they have been in a long time for some reason. I think it was because I did it early in the morning and then sat on my ass at work all day. The lack of blood flow to the muscles probably made them ache all the more. Just a guess. Anyway, it was a good run that helped ease the soreness.

6/11/2006 Bicycling - Cincinnati Cycle Club River Rendezvous.

After I got my bike back on Friday evening I was faced with a day of pouring rain. So, there was no riding on Saturday. I was beginning to think there would be no ride today either, because I woke up to more down pours. I decided to pack up and drive on down in hopes of catching a break in the rain. Lucky enough, we did! It spit and sputtered every once in a while, but for the most part it stayed dry. We spent 2 hours and 45 minutes riding the mapped out roads aroung Northern Kentucky. It was a great time. Here is a quick breakdown:

Odo: 438.2 miles
Distance: 42.59 miles
Time: 2:41:36
Avg: 15.8 mph

I was riding with 3 other people of varying ability. One guy was a machine and could easily outride us all. He would ride on up a few miles, slow down to let us catch up or turn around and ride back to bring someone up. He's a tough rider. The two ladies were slightly below my level. Well, one was pretty close to me, but I frequently outpaced her during the ride, so I would say a little below. It left me in an interesting position. Often I found myself fighting to keep up with super stud, or slowing down to let the other two riders. It made for an interesting ride. Actually, just getting out and riding in a group was very enjoyable regardless of how fast or slow we were riding. Having someone to talk to made the miles fly by.

I didn't feel any real discomfort until we hit about the 35 mile mark. At that point I started to feel the typical discomfort and back pain that I get sometimes on the bike after a while. It was concerning me for a while, but I'm beginning to think that it's just fatigue and as I work more core muscles and get stronger it will be less of an issue.

This ride has sparked an interes in taking part in more group rides. It was a lot of fun, and with the right group it could be very productive.

6/06 - 6/08/2006 Bicycling & Strength Training

6/06/2006 Bicycling

I decided to try to commute to work at least once a week, maybe twice if all goes well. The question was, how long would it take me to do it, and which route to take. I could take the back roads which would take longer (not necessarily a bad thing), or I could take a more direct route which would be quicker, yet have more traffic. As it turned out the more direct route is going to be the one. While it does have more traffic it will still be safer. There is a good 5-6 foot area to ride on off the side of the right lane. In the heaviest traffic areas I won't have to be on the road at all. It should work out nicely.

I rode approximately 30 miles in 1 hour 50 minutes. I don't have the details from the ride with me, so I'll come back and edit those in later. It is going to be a good commute of about 25 miles with a good sized hills to climb, including a monster mile long hill at the beginning, and flat runs. I'll be good and awake by the time I get to work, and will allow me to put on some good mileage this year.


6/08/2006 Strength Training

I had to take my bicycle into the shop to have some loose spokes adjusted, so I was unable to start my commuting this morning. In leu of that I decided to hit the gym for some strength training. I didn't have time to do the eliptical work, but I did some stretching after I was done. It felt good.

JC Bands Lunges with rows, Blue Bands - 12 each side.
Wall sit w/20 lb. wts.
bicep curls = 90 seconds
shoulder press = 90 seconds
walking lunges = width of court/back doing lat raises with 15lb. wts
hip adductor=2 sets/12 reps 90 lbs.
hip abductor=2 sets/12 reps 90 lbs.
lower leg raise w/overhead 8lb (abs) 2x25
Stretching = 10 minutes

6/04/2006 Reds Run For Home 5K

I look at Sunday's race with mixed emotions. I am at once happy with my performance, frustrated with the course, and disappointed in my final mile dropoff. Had this been a full 5K the race the time would have been a personal best for me. I ran the race at 20:07 according to my stopwatch. Come to find out after the race though that the course was short. At least that was the word that was floating around the runners after the race. The question is, how short was the course? Judging by my splits I can take a guess:

mile 1: 6:30
mile 2: 5:54
mile 3: 7:05
mile .1: :38
Total : 20:07

I think the 2nd mile was short by probably 30 seconds. I will probably never know for sure. Regardless of this little snafu, it was a good race and even with the added 30 seconds or even a minute I exceeded my goal of 22 minutes. I just need to keep working and pounding away at the minutes. I am still seeing a significant drop in the third mile of my run. If I can (I should say when, not if) get to the point of running 3 solid sub 7 minute miles by the end of the year that would be awesome.

Official Results:
-Overall Place: 103 -Division: M3034 -Division Place: 11 -Sex Place: 91 -Time: 20:10 -Pace: 6:31

I guess my timing was off by 3 seconds, oh well. The race was also a big eye opener as far as the competition. While I may be able to compete in the smaller races, when it comes to these high profile races there is some serious competition out there. I will continue to work toward my own goals. To end on a positive note, I must say that I was happy with my pace setting. I was able to run my own race and not get sucked into pushing to hard at the beginning of the race. I set my own pace and stuck to it. Pat on the back to me.

5/31-6/02/2006 Catching up and Setting Goals for Sunday's Race

5/31/2006 Running

Tuesday night I ended up working overnight, which means I worked from 3pm on Tuesday until 8:30 on Wednesday morning. That, my friends, is a long, long night. I get home take a 3 hour nap, get up do a little cleaning and such and decide I'm going to go for a run. In my exhaustion clouded mind I didn't think about the fact that it was 90+ degrees outside and very sunny. Where am I going with all this? Well, I get about 2.5 miles, and to the top of the first climb of run, into a 5 mile run and the heat and exhaustion hit me like a ton of bricks.

I ended up half running, and half walking the rest of the run. I don't really see this as a big failure, because it was more stupidity and I shouldn't have gone out in the first place. In the end, I finished a 5 mile run/walk in 60 approximately minutes. Not too shabby.

6/01/2006 Strength Training/Abs Class/ Spinning

eliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Blue Bands - 12 each side.
Wall sit w/20 lb. wts.
bicep curls = 1 1/2 minutes
shoulder press = 1 1/2 minutes
walking lunges = width of court/back doing lat raises with 15lb. wts
hip adductor=2 sets/12 reps 90 lbs.
hip abductor=2 sets/12 reps 90 lbs.

Abs Class.

What can you say about 30 minutes of abs other than oooouuuuch!

Spinning Class.

This was a 60 minute interval class. It was a nice mix of in the saddle, and out of saddle, sprints beginning with "flat" road and moving into "mountain" sprints. This is my favorite class, well maybe this or race day. Race day is so much fun and I always get really pumped for those days.

6/02/2006 Running

This morning is going to be the last run before Sunday's 5K race. I really wasn't planning on running this morning, except Rick called me out, so I had to answer. We ran a 3 mile run in 26 minutes. It wasn't at a tough pace, but comfortable. I ran on another mile or so back and forth to the meet up point. It was a very nice last run for the race.


The Race: Redlegs Run For Home 5K

I had a personal best during the Tri for Joe on the 1st 5K with a time of 21:25.52 and a pace of 6:55. I was thinking about setting a 21 minute goal for this race. I am beginning to think that is a little unrealistic considering that course was completely flat. I don't know anything about this course, and there is a chance that it could be a flat course if they take it along the river. On the other hand if they take it over the bridges or into the city there could be a lot of hill running. With that in mind, I'm going to set a more manageable goal of 22 minutes. This is running at a 7 minute 4 second pace. I think this is a very reasonable goal.