Strength Training
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Tempo Run
It was feeling like a tempo run type of day today. It doesn't feel right to start off the running week with intervals, although I guess there is no reason that I couldn't do that. It just feels good to ease into the week with some tempo running, crank it up with some intervals, and bring it on home with the long run at the end of the week. I am totally a creature of habit. It runs in the family...thanks dad. I decided I'd run 4 miles today and do a couple at near race pace. I decided to do it on the tread mill since it was pouring down rain and I was at the gym anyway. There were some treadmills that I'd never tried before, so I decided to give them a whirl, and they turned out to be very cool. They had a nice display with an oval "track" to show distance, some good information and two little fans to keep a little cool. That is my biggest complaint about the hamster wheel workout, dead air. ugh. Anyway I started out at a nice easy 9:30 pace and eased it up a little bit at a time until I reached a 7:00 pace at the 1 1/2 mile mark. I held that pace until mile 3 and brought it back down to the 9:30 pace to finish it out. I didn't give myself quite enough time, so I ended running around 3 3/4 miles with the cool down. I was happy though with the effort, and let it go at that.
I've settle on a training schedule that will take me through the Run Like Hell 5K at the end of October and to the Thanksgiving Day 10K Race at the end of November. It's going to be the advance training schedule listed on the race site. It's the three workouts I listed above each week: tempo, interval, distance mixed with strength training and some cycling. I already know I can do the distance I just want to improve on my speed a bit, but not overdue the running. I don't want to burnout or injure myself before the race. I still wonder just how much running my knees will take before something starts to give. At some point this winter I'm going to have to figure out how I'm going to work in some swimming into my schedule. Who needs sleep really?
Tuesday, October 17, 2006
10/15/2006 Sunflower Revolution III
This was an amazing ride which capped off an outstanding weekend for cycling. Saturday I hit the swap meet that took place in conjunction with all the other fun events in Loveland. I didn't really know what I'd find, but I had a clear idea of what I was hoping to find...winter gear. I got so incredibly lucky as I was able to score some sweet compression tights, long sleeved undershirt (both new with tags), gloves, and jacket for the price of a pair of cycling shorts. It was so awesome to get that gear, and just in time for the Sunflower Revolution!
It was a wonderful metric century ride on some rural roads where we got to enjoy all the colors of fall. It was such a nice change of pace to be able to enjoy the ride at a leisurely pace. I got to chat with some really nice people and take a few photos along the way. This ride will definitely be on my calendar for next year.
It was a wonderful metric century ride on some rural roads where we got to enjoy all the colors of fall. It was such a nice change of pace to be able to enjoy the ride at a leisurely pace. I got to chat with some really nice people and take a few photos along the way. This ride will definitely be on my calendar for next year.
Saturday, October 14, 2006
10/13 - 10/14/2006 Shakin' the Post Race Blues
I've been experiencing a dip in my motivation over the last couple of weeks. I think it was a bit like post-partum depression. I've been so looking forward to the Little Miami for the last year and now that it is finally over I felt a bit....down. I was going to say let down, but that is not exactly right. It was just a lull in the schedule and I wasn't sure where I was going with my training or what to prepare for next. Everything is starting to come into focus as the fall events start to roll in. I feel that I've been so focused on improving this year and going faster, harder, longer, that it is just time to kick back a little bit and enjoy the fruits of my hard work. Not that I'm going to stop working hard, but I'm going to just relax and take it as it comes. I've got some big plans swimming around in my head for the next two years to think about too! Maybe Iron Man?...
10/13 Interval Running & Cycling
I'm not a big fan of tread mills (hamster wheels), but it was quite cold this morning. I decided rather than fight the dark and cold, I'd slide on over to my mom's place and use their club house tread mill. It really wasn't bad at all. I hit it with 6x400 that took about 25 minutes.
Cycling
Rick twisted my arm and talked me into riding this evening. It went a little like this "Hey, man we riding tonight?". Me: "Hmmmm I'm kind of tire....F^&k it, yeah let's go." I don't do a whole lot of riding in the evening, so this was a nice change of pace. We didn't get out on the road until after 7 pm which didn't leave a lot of time to ride before dark, but we made the most of it. I decided to take him on the short loop out 222 to SW Corner Rd to Benton and on home. It's a nice little 11 mile route with a challenging hill right in the middle. I could have made it easier for him, but for me if there isn't a good hill challenge it doesn't feel like a ride at all.
Dist: 10.96 miles
Time: 45:58
Avg: 14.3 mph
Max: 34.2 mph
10/14/2006 Long Run
I never thought of myself as a distance runner of any kind. In high school I'd run 400's, 200's, and 4x400 relay. I got into running in my adult life by way of 5K's and didn't really think I'd run much longer races than that. This past year I've found the 10k's were some of my favorite races. Now I'm looking forward to my first marathon in the spring and my long runs have become my favorite part of my workouts. On this particular run I would have actually liked to run longer, but the bike swap meet was calling my name. More on that later, as for the run it was 6 miles in 51:50. For a training run at a "slow pace" that' s outstanding.
10/13 Interval Running & Cycling
I'm not a big fan of tread mills (hamster wheels), but it was quite cold this morning. I decided rather than fight the dark and cold, I'd slide on over to my mom's place and use their club house tread mill. It really wasn't bad at all. I hit it with 6x400 that took about 25 minutes.
Cycling
Rick twisted my arm and talked me into riding this evening. It went a little like this "Hey, man we riding tonight?". Me: "Hmmmm I'm kind of tire....F^&k it, yeah let's go." I don't do a whole lot of riding in the evening, so this was a nice change of pace. We didn't get out on the road until after 7 pm which didn't leave a lot of time to ride before dark, but we made the most of it. I decided to take him on the short loop out 222 to SW Corner Rd to Benton and on home. It's a nice little 11 mile route with a challenging hill right in the middle. I could have made it easier for him, but for me if there isn't a good hill challenge it doesn't feel like a ride at all.
Dist: 10.96 miles
Time: 45:58
Avg: 14.3 mph
Max: 34.2 mph
10/14/2006 Long Run
I never thought of myself as a distance runner of any kind. In high school I'd run 400's, 200's, and 4x400 relay. I got into running in my adult life by way of 5K's and didn't really think I'd run much longer races than that. This past year I've found the 10k's were some of my favorite races. Now I'm looking forward to my first marathon in the spring and my long runs have become my favorite part of my workouts. On this particular run I would have actually liked to run longer, but the bike swap meet was calling my name. More on that later, as for the run it was 6 miles in 51:50. For a training run at a "slow pace" that' s outstanding.
Wednesday, October 11, 2006
10/9 - 10/10/2006 Strength & Tempo Run
10/9/2006 Strength Training
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Running
It was the first day of my 8 week training program building up to the Thanksgiving Day 10K Race. I'm still not sure what I'm working toward exactly which has been troubling for my motivation. What is it that I want to get out of this race, or what do I hope to achieve? Do I want to push for a better time than my 43:41 for the Mercy Metric? Do I want to just chill out and enjoy the run with my friends that are going to be there? I'm going to continue on the program at least until I make up my mind. I ran 3 miles in about 28 minutes. It was mostly flat on Filager and Meghan's Run.
10/10/2006 Tempo Run
I was feeling stiff on my run today. It was to be expected after a double dose of strength and running yesterday. It still doesn't make it any easier knowing that it was going to be hard. When I'm stiff like that I think of it as running on stilts, because that is kind of what it feels like. I decided to push on through though and hit it. I went to Central Park by Aiden's school to do the run on the jogging trail. I started with a slowish pace and pumped it up in the middle mile and held that pace until the last 1/2 mile. Very scientific, no? I forgot to start my watch, so I don't have an exact time, but I figured it was about 27 minutes for the 3 1/4 miles.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Running
It was the first day of my 8 week training program building up to the Thanksgiving Day 10K Race. I'm still not sure what I'm working toward exactly which has been troubling for my motivation. What is it that I want to get out of this race, or what do I hope to achieve? Do I want to push for a better time than my 43:41 for the Mercy Metric? Do I want to just chill out and enjoy the run with my friends that are going to be there? I'm going to continue on the program at least until I make up my mind. I ran 3 miles in about 28 minutes. It was mostly flat on Filager and Meghan's Run.
10/10/2006 Tempo Run
I was feeling stiff on my run today. It was to be expected after a double dose of strength and running yesterday. It still doesn't make it any easier knowing that it was going to be hard. When I'm stiff like that I think of it as running on stilts, because that is kind of what it feels like. I decided to push on through though and hit it. I went to Central Park by Aiden's school to do the run on the jogging trail. I started with a slowish pace and pumped it up in the middle mile and held that pace until the last 1/2 mile. Very scientific, no? I forgot to start my watch, so I don't have an exact time, but I figured it was about 27 minutes for the 3 1/4 miles.
Sunday, October 08, 2006
10/6 - 10/8/2006 Strength & Cycling
10/6/2006 Strength Training
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
10/8/2006 Cycling
It was the type of day that I just didn't want to go home. I started out going on a 20 mile ride that quickly doubled...and then some. I wasn't pushing hard or keeping track of time, mileage, average speed or any of the other little details that I tend to obsess over. I was just enjoying the ride. I could feel the autumn in the air. Even though it was a very warm 75 degree day there was that undercurrent or feeling of cold weather coming. On the loop I was riding there were several places that I could've cut the ride short, but everytime it would come time to make that decision it was a no brainer. I just wanted to keep riding! I also wanted to get in a long ride in preparation for Sunday's Sunflower Revolution Metric Century ride. A chance to ride with Davis Phinney and Connie Carpenter Phinney, Sweet!
Odo: 1667.6 miles
Dist: 47.09 miles
Time: 2:56.08
Avg: 16 mph
Max: 44.3 mph
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
10/8/2006 Cycling
It was the type of day that I just didn't want to go home. I started out going on a 20 mile ride that quickly doubled...and then some. I wasn't pushing hard or keeping track of time, mileage, average speed or any of the other little details that I tend to obsess over. I was just enjoying the ride. I could feel the autumn in the air. Even though it was a very warm 75 degree day there was that undercurrent or feeling of cold weather coming. On the loop I was riding there were several places that I could've cut the ride short, but everytime it would come time to make that decision it was a no brainer. I just wanted to keep riding! I also wanted to get in a long ride in preparation for Sunday's Sunflower Revolution Metric Century ride. A chance to ride with Davis Phinney and Connie Carpenter Phinney, Sweet!
Odo: 1667.6 miles
Dist: 47.09 miles
Time: 2:56.08
Avg: 16 mph
Max: 44.3 mph
Thursday, October 05, 2006
10/2 - 10/3/2006 Recovery & Strength
10/2/2006 Recovery Ride
It was a nice recovery ride Monday after the race. I was gonna keep it short, but it was such a nice day I just kept riding. Active recovery, baby, active recovery.
Odo: 1620.3 miles
Dist: 30.13 miles
Time: 2:07.28
Avg: 14.1 mph
Max: 35.6 mph
10/3/2006 Strength Training
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
It was a nice recovery ride Monday after the race. I was gonna keep it short, but it was such a nice day I just kept riding. Active recovery, baby, active recovery.
Odo: 1620.3 miles
Dist: 30.13 miles
Time: 2:07.28
Avg: 14.1 mph
Max: 35.6 mph
10/3/2006 Strength Training
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Monday, October 02, 2006
10/1/2006 Little Miami Triathlon
In the first 10 minutes of the kayak stage of the race I knew it was going to be a great day on the course. My stroke was as smooth as it ever had been, the river was running high, and it was a beautiful sunny morning with the mist floating up over the water. I couldn't have asked for a more perfect morning. The kayak section went off without a hitch. I maintained a good stroke the entire trip with only some minor pain in my right shoulder as I got tired toward the end of the run. My goal was to finish it in an hour or under. I got out of the water and clicked my lap button on my watch at 59:29 going into the first transition.
For some reason in all my planning and dreaming I did not even begin to consider the time it would take in the transitions. These aren't the kind of transitions I'm used to for the duathlons, where all I had to worry about were my shoes and helmet. Getting out of the kayak my shoulders were tired my hands were tired from holding the paddle and my legs were wet and stiff. I had brought my own paddle so I had to deal with breaking it down, putting it in the bag changing shoes, zip tieing the bag shut and moving on to the run. It was a completely different experience. It wasn't so bad though, I whipped through it in about 2 1/2 minutes. It is something that I will account for next year and prepare for a little better.
Going into the run I was full expecting some stiff, cold legs after sitting in the kayak for an hour, but much to my delight the transition was smooth and I got off to a good start. I caught my first mile at about 8 minutes and pushed it up for the 2nd mile to 7 1/2 minutes and kept trying to nudge it up as I warmed up and found my stride. It was a beautiful run. Instead of dreading the miles and fighting to keep my stride and pace I found a very natural solid pace and cranked it out all the while keeping an eye on my time and adjusting my pace. I can feel the interval training already starting to work in my favor. I caught Dave, who started 2 minutes ahead of me, at about the 4 mile marker. I was happy to see him doing to so well, because he was concerned that he hadn't done enough training and thought I'd catch him early in the run. After passing him up I started to focus on the task that was coming up, The Hill.
At the end of the run is a Hill, not a Hill but The Hill. This isn't a normal hill you'd run up in any road race, this is a full on hiking trail that goes straight up the side of a steep hill. I'm no expert on grades, or how steep a hill is, but I don't think I'm exaggerating to say it's a good 16% grade or more. I decided to take The Hill like I'd take an extremely steep hill in cycling. I geared down and walked at a quick pace on the up grades. On the flat spots I'd pick it up to a jog, but it was more about conserving energy and making it up with lots of gas for the bike. The goal for the run was 45 minutes. I topped The Hill at 43:26. Absolutely Perfect.
I slowed myself down in the second transition and walked to my bike taking time to catch my breath, take some drinks of water and eat half a banana. It was 3 1/2 minutes well spent. I wanted to be focused and relaxed for the ride. There are a couple of things I'd like for transition next year. I'd like a stool, or bucket to sit on while I change shoes, and a stand to put my bike on. The transition area is in an open turn around where you can either lean the bike on a tree if you get lucky or lay it in the grass. It's not a big deal to lay it down, but I'd like to have my bike upright with the bottles in the brackets and everything ready to go.
I truly underestimated the bike course. For some reason I thought I'd be able to whip through the bike course at close to 45 minutes. What I didn't take into account was headwind, and exhaustion...but mostly headwind. The course is very flat with some rolling hills, so there were no major climbs to sap me, but the rolling hills took there toll and the head wind...suuuuuucked. I was still feeling strong despite these things until the 11th mile when my biggest fear came to fruition. My left calf muscle began to twitch. No, not again. The cramps were coming, and it wasn't a matter of if at this point, but a matter of when. They did come at about mile 14. Luckily it wasn't severe and I was able to coast and stretch and massage them out on the bike. While it didn't put me off the bike it definitely slowed me down. damn.
The race stats: distance: 17 miles avg: 18.6 mph time: 54:46
It was a solid effort and I set the time to beat for next year amongst my friends. I came in a full 10 minutes faster than the fastest time last year and 16 minutes faster than my time. I was all smiles at the end of the race, and plans have already started swirling around for next year.
After I was done I rested grabbed something to eat and drink, chatted with some friends then headed back out on to the bike course...backwards. I decided to ride with Rick the last few miles of his race. I knew he'd appreciate it. I cruised back out on to the course and worked my way back about 4 miles before running into him. I turned and towed him in the final 4 miles to help him finish out strong.
Odo: 1,590.2 miles
Dist: 26.85 miles
Time: 1:57.23
Avg: 13.7 mph
Max: 25.8 mph
For some reason in all my planning and dreaming I did not even begin to consider the time it would take in the transitions. These aren't the kind of transitions I'm used to for the duathlons, where all I had to worry about were my shoes and helmet. Getting out of the kayak my shoulders were tired my hands were tired from holding the paddle and my legs were wet and stiff. I had brought my own paddle so I had to deal with breaking it down, putting it in the bag changing shoes, zip tieing the bag shut and moving on to the run. It was a completely different experience. It wasn't so bad though, I whipped through it in about 2 1/2 minutes. It is something that I will account for next year and prepare for a little better.
Going into the run I was full expecting some stiff, cold legs after sitting in the kayak for an hour, but much to my delight the transition was smooth and I got off to a good start. I caught my first mile at about 8 minutes and pushed it up for the 2nd mile to 7 1/2 minutes and kept trying to nudge it up as I warmed up and found my stride. It was a beautiful run. Instead of dreading the miles and fighting to keep my stride and pace I found a very natural solid pace and cranked it out all the while keeping an eye on my time and adjusting my pace. I can feel the interval training already starting to work in my favor. I caught Dave, who started 2 minutes ahead of me, at about the 4 mile marker. I was happy to see him doing to so well, because he was concerned that he hadn't done enough training and thought I'd catch him early in the run. After passing him up I started to focus on the task that was coming up, The Hill.
At the end of the run is a Hill, not a Hill but The Hill. This isn't a normal hill you'd run up in any road race, this is a full on hiking trail that goes straight up the side of a steep hill. I'm no expert on grades, or how steep a hill is, but I don't think I'm exaggerating to say it's a good 16% grade or more. I decided to take The Hill like I'd take an extremely steep hill in cycling. I geared down and walked at a quick pace on the up grades. On the flat spots I'd pick it up to a jog, but it was more about conserving energy and making it up with lots of gas for the bike. The goal for the run was 45 minutes. I topped The Hill at 43:26. Absolutely Perfect.
I slowed myself down in the second transition and walked to my bike taking time to catch my breath, take some drinks of water and eat half a banana. It was 3 1/2 minutes well spent. I wanted to be focused and relaxed for the ride. There are a couple of things I'd like for transition next year. I'd like a stool, or bucket to sit on while I change shoes, and a stand to put my bike on. The transition area is in an open turn around where you can either lean the bike on a tree if you get lucky or lay it in the grass. It's not a big deal to lay it down, but I'd like to have my bike upright with the bottles in the brackets and everything ready to go.
I truly underestimated the bike course. For some reason I thought I'd be able to whip through the bike course at close to 45 minutes. What I didn't take into account was headwind, and exhaustion...but mostly headwind. The course is very flat with some rolling hills, so there were no major climbs to sap me, but the rolling hills took there toll and the head wind...suuuuuucked. I was still feeling strong despite these things until the 11th mile when my biggest fear came to fruition. My left calf muscle began to twitch. No, not again. The cramps were coming, and it wasn't a matter of if at this point, but a matter of when. They did come at about mile 14. Luckily it wasn't severe and I was able to coast and stretch and massage them out on the bike. While it didn't put me off the bike it definitely slowed me down. damn.
The race stats: distance: 17 miles avg: 18.6 mph time: 54:46
It was a solid effort and I set the time to beat for next year amongst my friends. I came in a full 10 minutes faster than the fastest time last year and 16 minutes faster than my time. I was all smiles at the end of the race, and plans have already started swirling around for next year.
After I was done I rested grabbed something to eat and drink, chatted with some friends then headed back out on to the bike course...backwards. I decided to ride with Rick the last few miles of his race. I knew he'd appreciate it. I cruised back out on to the course and worked my way back about 4 miles before running into him. I turned and towed him in the final 4 miles to help him finish out strong.
Odo: 1,590.2 miles
Dist: 26.85 miles
Time: 1:57.23
Avg: 13.7 mph
Max: 25.8 mph
Saturday, September 30, 2006
9/30/2006 Final Prep for Little Miami
The clothes are layed out. The race number is secured to the strap and layed with the clothes. The Clif Shots flavors have been chosen (orange cream, strawberry, and mocha). The bananas are secured to prevent cramps. The bike was taken out for one final ride to loosen up and listen for any problems.
Odo: 1563.2 miles
Dist: 9.83 miles
Time: 39.22
Avg: 14.9 mph
Max: 30.1 mph
The bike was then cleaned and prepared. The tools, pump, helmet, gloves were secured with the bike so I can grab them later on and put them in the car for the early start. The hydration plan is ready. I've gone over the course map; particularly the kayak part on gmap pedometer so that I can pick out some points along the route as markers for distance. That is the worst part of the race being out in the kayak and having absolutely no clear indication as to how many miles I've travelled or how far there is to go. I can add it to my list of reasons to seriously consider GPS technology for racing and training.
The plan for the race is to get up at 5:30 and get something to eat, bagel, maybe some eggs for breakfast. I'll then get my items secured in the car and head over to my buddy's house that is also racing and pray that he is ready on time. Hopefully we'll be on our way by 6:30 and arrive at Fort Ancient by 7:30. That will give me an hour to set up my bike, maybe cruise for a minute and make any last minute adjustments, get my kayak and paddle secured, and stretch. Start time is 8:34 am. Now it's just the hard part. I wait.
Odo: 1563.2 miles
Dist: 9.83 miles
Time: 39.22
Avg: 14.9 mph
Max: 30.1 mph
The bike was then cleaned and prepared. The tools, pump, helmet, gloves were secured with the bike so I can grab them later on and put them in the car for the early start. The hydration plan is ready. I've gone over the course map; particularly the kayak part on gmap pedometer so that I can pick out some points along the route as markers for distance. That is the worst part of the race being out in the kayak and having absolutely no clear indication as to how many miles I've travelled or how far there is to go. I can add it to my list of reasons to seriously consider GPS technology for racing and training.
The plan for the race is to get up at 5:30 and get something to eat, bagel, maybe some eggs for breakfast. I'll then get my items secured in the car and head over to my buddy's house that is also racing and pray that he is ready on time. Hopefully we'll be on our way by 6:30 and arrive at Fort Ancient by 7:30. That will give me an hour to set up my bike, maybe cruise for a minute and make any last minute adjustments, get my kayak and paddle secured, and stretch. Start time is 8:34 am. Now it's just the hard part. I wait.
Friday, September 29, 2006
9/29/2006 Getting Ready for Little Miami!
After a few days off for rest, and mostly to spend a lot of time at work and driving back and forth to Florence I was able to get out and do a little running this morning. I just wanted to do enough to loosen up and see how my neck, back and knees were feeling after a couple of chiropractic appointments. I ran about 3 miles in approximately 25 minutes. I forgot to start my watch so I'm not entirely sure. It just felt good to get out and run at a nice easy pace.
I had my first visit with the chiropractor on Wednesday. Ever since I pulled a muscle in my upper back last week my neck and left shoulder haven't felt quite right. They've been a little stiff and achy. Instead of risk doing further damage I decided to seek help. It was quite an eye opening experience. Of course I'm out of alignment and I have lots of little issues from old injuries in soccer and a car accident, but all in all the body is in pretty good shape. He suggested a couple visits a week for about 6 weeks, or one visit per week but it will take longer. After that I can continue with well visits if I'd like, and I may just do that because going in there after a long day of work and getting crunched, cracked and rolled by this massage table felt quite fantastic! If it keeps me healthy enough to keep competing, riding and running for a long time it's well worth it.
My favorite event of the year is finally here! The Little Miami Triathlon is in 2 days and I am totally stoked for this race. Well, I was totally stoked for the race because of many reasons one of which was that a good friend was supposed to come into to town and compete in the race. He has since had to bail out, which is a bit of a letdown, but I'm still 97% stoked.
I've been thinking about this race for a year now and have some high expectations on my performance this year. Last year I was just starting to see improvements in my conditioning, and I was riding a borrowed hybrid bicycle. It was still a lot of fun, but I was at a disadvantage. Even with my disadvantage I still pulled in a time of 2:59:48 meeting my 3 hour goal.
I'm setting a goal this year for 2 hours and 30 minutes. I've thought about dialing it back a bit and setting my expectations a bit lower, but I really think I have it in my to make that mark. I've met most of my goals this year, and this is a big one for me so I'm gonna set my sights high and do my best. The deciding factor will be in the first leg. I can pretty accurately determine what my run and bike time will be based on my experience on the course and knowing my fitness level right now, but the kayak is my weakest event. I am more prepared this year for the kayak than I was last year, but I'm still not good in the kayak.
Here are the splits I'm shooting for:
6 mile Kayak - 60 minutes
5.5 mile Run - 45 minutes
18 mile Bike - 45 minutes
I had my first visit with the chiropractor on Wednesday. Ever since I pulled a muscle in my upper back last week my neck and left shoulder haven't felt quite right. They've been a little stiff and achy. Instead of risk doing further damage I decided to seek help. It was quite an eye opening experience. Of course I'm out of alignment and I have lots of little issues from old injuries in soccer and a car accident, but all in all the body is in pretty good shape. He suggested a couple visits a week for about 6 weeks, or one visit per week but it will take longer. After that I can continue with well visits if I'd like, and I may just do that because going in there after a long day of work and getting crunched, cracked and rolled by this massage table felt quite fantastic! If it keeps me healthy enough to keep competing, riding and running for a long time it's well worth it.
My favorite event of the year is finally here! The Little Miami Triathlon is in 2 days and I am totally stoked for this race. Well, I was totally stoked for the race because of many reasons one of which was that a good friend was supposed to come into to town and compete in the race. He has since had to bail out, which is a bit of a letdown, but I'm still 97% stoked.
I've been thinking about this race for a year now and have some high expectations on my performance this year. Last year I was just starting to see improvements in my conditioning, and I was riding a borrowed hybrid bicycle. It was still a lot of fun, but I was at a disadvantage. Even with my disadvantage I still pulled in a time of 2:59:48 meeting my 3 hour goal.
I'm setting a goal this year for 2 hours and 30 minutes. I've thought about dialing it back a bit and setting my expectations a bit lower, but I really think I have it in my to make that mark. I've met most of my goals this year, and this is a big one for me so I'm gonna set my sights high and do my best. The deciding factor will be in the first leg. I can pretty accurately determine what my run and bike time will be based on my experience on the course and knowing my fitness level right now, but the kayak is my weakest event. I am more prepared this year for the kayak than I was last year, but I'm still not good in the kayak.
Here are the splits I'm shooting for:
6 mile Kayak - 60 minutes
5.5 mile Run - 45 minutes
18 mile Bike - 45 minutes
Tuesday, September 26, 2006
9/25/2006 Cycling Hills
I tried out some new roads in Northern Kentucky the other day and have found my route for hills! I didn't really know what to expect when I set out on this ride. I really didn't even know where I was going. I just wanted to ride. As I set out it quickly became apparent that I had found one of the most challenging routes I've ridden. Out of the 30 mile out and back route easily 15+ miles was going up hill or down hill. I drove back over the first 5-7 miles of the route to see how long the hills were. On the way out I went down 2 hills and up 2 hills, so on the out and back route I encountered 4 major hills. The shortest of the hills was .75 miles long and the longest was 2.5 miles long. None of these hills were the steepest grades I've ever encountered, but the sheer length of the hills more than made up for lack of grade. I will definitely be using this route in the future to do some hill work.
Odo: 1553.4 miles
Dist: 30.8 miles
Time: 2:11.49
Avg: 14 mph
Max: 35.6 mph
Odo: 1553.4 miles
Dist: 30.8 miles
Time: 2:11.49
Avg: 14 mph
Max: 35.6 mph
Sunday, September 24, 2006
9/24/2006 Adding miles
I decided to head out for a really long run on Sunday. I feel like I can add on mileage to start working toward marathon distance. I ran my typical long route starting in through Meghan's Run, down the hill to 222 to Batavia, back to 132. Instead of turning back on to Filager I continued up 132 to a subdivision at the top of the hill and ran through there and back down to Filager. It's interesting to place the long hill more toward the middle of the run rather than close to the end of the run. It changes the perspective on it. I knew I still had a lot of running to do after the hill so the focus became less on the hill as a final push and more on it as just getting through it to get to the next stretch.
I kept the pacing comfortable and just tried to enjoy the run. The route was 8.5 miles and it took me 1:10.47.
http://www.gmap-pedometer.com/?r=454907
I kept the pacing comfortable and just tried to enjoy the run. The route was 8.5 miles and it took me 1:10.47.
http://www.gmap-pedometer.com/?r=454907
9/23/2006 Strength and Speed
Strength Training
I really like getting to the gym on a Saturday morning when I can take my time enjoy the workout and chat with some fellow gym members and cyclists. Unfortunately, it's a rare occurence with my schedule, but I was able to do it today. It keeps me motivated to be reminded that I am part of a small community of friends that I've come to enjoy at the gym.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Intervals
It was speed work day on the track. I ran into Lisa and talked to her a bit about the intervals on the track, and she mentioned not sprinting on the turns or I might screw up my knee. Of course once I heard that it was on my mind the whole time. I sprinted the straight aways and eased up on the curves extending my stride to make it less steps on each turn. I brought it up to 5x400 with walking in between this time. I walked about 150 meters in between each. The whole thing took about 25 minutes.
9/22/2006 Tempo Running
It was sputtering and spitting rain at 6 am that morning and I really didn't feel like running. Honestly, I was hoping it would just unleash and pour down rain as I stepped outside so I could legitamitely bag the run. I decided to keep it flat and quick. I ran the first mile up and down Filager thinking I'd still bag the run. I turned around and hit the 2nd mile thinking that I might slow down and jog to the end. By the third mile I was feeling loose and hoping the rain would unleash so that I could challenge the pouring rain. It never really unleashed on me, so I finished up a 3 mile run in 25:30 on the all flat part of Filager.
Friday, September 22, 2006
9/21/2006 Strength Training & Cycling
Strength Training
I got up early; I worked out; I went to work. yeah.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Cycling
I got out on a nice spin with my buddy Rick yesterday evening. He's been trying to get in some riding before the Little Miami so he doesn't completely fall apart on the final leg of the race. I rode alone for a while before meeting up with him. It was the first time on the back on the bike since the century, and it felt really good. The highlight of the ride was my encounter with "hell hill" on Filager. I rode up the entire thing seated and powering it the entire way. At the top I told the hill "you're just another hill now." So hell hill is no longer. It's just another hill.
I met Rick and we took a nice short flat route of about 10 miles through Owensville and on the flat part of Benton to get in a nice ride before dark.
Odo: 1522.24 miles
Dist: 21 miles
Time: 1:22.34
Avg: 15.2 mph
Max: 36 mph
Tuesday, September 19, 2006
9/19/2006 Going Long
I had some time today while I was waiting for my daughter to get out of school, so I decided to go to a local park and check out there running/walking path. It was an absolutely stunning day of 65 degrees and sunny. Two days off after the century ride and I am ready to go again. Actually, I hadn't intended to take 2 days off but that is just how things worked out with scheduling. I think it was for the best, because I needed to lay off a bit and recover.
For my first workout I decided to do a nice long slow run. The running/walking trail was flat with a few rolling hills, but nothing major at all. It was the perfect setting to put on some nice long leisurely miles. I guess it was because the course was so flat, or maybe the combination of that and the beautiful day, but I had the best run I've had all year. I put in a very solid 7.5 miles in about 60 minutes. I did start to feel some pain in my knees in the last mile which concerned me a bit. This mileage is a bit above what I usually do, so I'm hoping if I keep at it and I'll get used to the distance. If I don't get used to it that could be a problem for my plans for a spring marathon. Since I was feeling some pain I stopped at 7.5 miles and walked another 2.2 miles for a total run/walk of 9.7 miles in 90 minutes.
For my first workout I decided to do a nice long slow run. The running/walking trail was flat with a few rolling hills, but nothing major at all. It was the perfect setting to put on some nice long leisurely miles. I guess it was because the course was so flat, or maybe the combination of that and the beautiful day, but I had the best run I've had all year. I put in a very solid 7.5 miles in about 60 minutes. I did start to feel some pain in my knees in the last mile which concerned me a bit. This mileage is a bit above what I usually do, so I'm hoping if I keep at it and I'll get used to the distance. If I don't get used to it that could be a problem for my plans for a spring marathon. Since I was feeling some pain I stopped at 7.5 miles and walked another 2.2 miles for a total run/walk of 9.7 miles in 90 minutes.
Sunday, September 17, 2006
9/16/2006 Oxford Odyssey
It has been 2 days since the ride, and I've had a bit of time to digest and mull over my first century. It was a great ride, and a terribly painful experience all at once. The painful part is more or less my fault. I'll get to that in a moment.
First, let me talk about the course. It was okay, but I've ridden better routes. It started just outside of Oxford, OH at a park and went out in 3 separate loops to make the 100 miles. The first two loops totalled a little over 62 miles for the metric century folks. These first two loops were almost entirely flat and we spent 99% of the time staring at rows of corn. It wasn't until the 3rd loop that things started to get hilly. We finally escaped children of the corn hell and got to see some nice scenery as we swept down into some valleys along a creek and back out across some soy bean fields that at least allowed for a view. We rode one nice long descent, some rolling hills, and finally they saved the best for last: a steep climb in the last 5 miles of the ride! It was brutal.
How I brought myself the pain. There is a very simple formula for undoing your training a preparation for a century or any endurance event. Take one excited individual riding said endurance even for the first time. Throw 2 riders in front of him that are a bit above his riding ability for that distance and watch him jump into a line with these two riders and burn up a ridiculous amount of energy and muscle cruising the first 25 miles at speeds between 23 and 25 mph. Speeds at which I would've been thrilled to reach in any one of my duathlons! After a break, while said rider is still feeling fresh, toss in a group of 5 riders that are once again riding at speeds above his ability and watch as her struggles to keep up for 10 miles before fading off the back of the pack. Once you've done this you can sit back and watch as his avg drops from 19.5 mph in the first 25 miles to 18.4 up to the 50 mile mark, and then drift down to 16.1 mph by the end. It is an easy recipe to blow up a silly rider.
There was ass pain, neck pain, and exhaustion in the last 25 miles. I really don't want to focus on that though. Hopefully it will be a lesson learned for my next century ride. I'd rather remember the beautiful, sunny day of riding and meeting some nice people including a couple of great guys from Pennsylvania who I rode with for most of the day.
Odo: 1501.5 miles
Dist: 100.44 miles
Time: 6:13.24
Avg: 16.1 mph
Max: 36.6 mph
First, let me talk about the course. It was okay, but I've ridden better routes. It started just outside of Oxford, OH at a park and went out in 3 separate loops to make the 100 miles. The first two loops totalled a little over 62 miles for the metric century folks. These first two loops were almost entirely flat and we spent 99% of the time staring at rows of corn. It wasn't until the 3rd loop that things started to get hilly. We finally escaped children of the corn hell and got to see some nice scenery as we swept down into some valleys along a creek and back out across some soy bean fields that at least allowed for a view. We rode one nice long descent, some rolling hills, and finally they saved the best for last: a steep climb in the last 5 miles of the ride! It was brutal.
How I brought myself the pain. There is a very simple formula for undoing your training a preparation for a century or any endurance event. Take one excited individual riding said endurance even for the first time. Throw 2 riders in front of him that are a bit above his riding ability for that distance and watch him jump into a line with these two riders and burn up a ridiculous amount of energy and muscle cruising the first 25 miles at speeds between 23 and 25 mph. Speeds at which I would've been thrilled to reach in any one of my duathlons! After a break, while said rider is still feeling fresh, toss in a group of 5 riders that are once again riding at speeds above his ability and watch as her struggles to keep up for 10 miles before fading off the back of the pack. Once you've done this you can sit back and watch as his avg drops from 19.5 mph in the first 25 miles to 18.4 up to the 50 mile mark, and then drift down to 16.1 mph by the end. It is an easy recipe to blow up a silly rider.
There was ass pain, neck pain, and exhaustion in the last 25 miles. I really don't want to focus on that though. Hopefully it will be a lesson learned for my next century ride. I'd rather remember the beautiful, sunny day of riding and meeting some nice people including a couple of great guys from Pennsylvania who I rode with for most of the day.
Odo: 1501.5 miles
Dist: 100.44 miles
Time: 6:13.24
Avg: 16.1 mph
Max: 36.6 mph
Saturday, September 16, 2006
9/15/2006 Running
Rick suckered me in to a run Friday night. I was really just wanting to rest that day for the ride on Saturday. But hey, when a buddy calls you up to run, what are you gonna do? He has definitely improved quite a bit in his running over the last couple of months. I let him set the pace, and he set a quick one. I made it my job to maintain the pace for the run. We ran the normal 3 mile route on Filager and Meghan's Run and finished up at a nice time of 21:45. Man I'll probably pay for this tomorrow during the ride. :(
Avg HR: 165
Peak HR: 176
Min HR: 111
Total Cal: 384
Time: 21:45
Avg HR: 165
Peak HR: 176
Min HR: 111
Total Cal: 384
Time: 21:45
Thursday, September 14, 2006
cyclebration cat 5-1
With the upgrade to Blogger beta, I've been checking out some of the new toys and options. Some of these options may have been available before, but they're new to me! I'm working on revamping the blog a little bit, and will probably give it a whole new look sometime soon. I just haven't decided how far I want to take it yet. This blog started out as a little down and dirty way to keep track of my fitness, but as things often go with me I start to see more potential. We'll see...
This is a photo from Newport Cyclebration Criterium races that were held in Newport, Kentucky back in August. I was able to hang around for the first few races and snap some photos. Check out some more through the flickr feed.
This is a photo from Newport Cyclebration Criterium races that were held in Newport, Kentucky back in August. I was able to hang around for the first few races and snap some photos. Check out some more through the flickr feed.
9/14/2006 Running
This morning I realized I need a new route to run for my tempo runs. I'm just getting kind of bored with this run, and that is not a good thing. I'm going to crack open the gmap pedometer and work up a new route to keep things fresh. I didn't have any problem getting out to run this morning, even though it was early and I was, and am, fairly exhausted from working late last night.
I ran the typical 3.3 mile route up and down Filager, back Meghan's Run, and one more trip up Filager to complete the distance. I decided to use my mp3 player to listen to some tunes for a little motivation, and felt like I had a strong run.
Avg HR: 156
Peak HR: 179
Min HR: 71
Total Cal: 440
Time: 27:14
My neck felt pretty good this morning. It's still a bit stiff, but running doesn't seem to bother it that much. It is more holding it in the position for cycling that seems to irritate the muscle that I strained. I also found that switching pillows helped. I think my old pillow was to flat and was putting my neck at a weird angle aggravating the strained muscle.
I ran the typical 3.3 mile route up and down Filager, back Meghan's Run, and one more trip up Filager to complete the distance. I decided to use my mp3 player to listen to some tunes for a little motivation, and felt like I had a strong run.
Avg HR: 156
Peak HR: 179
Min HR: 71
Total Cal: 440
Time: 27:14
My neck felt pretty good this morning. It's still a bit stiff, but running doesn't seem to bother it that much. It is more holding it in the position for cycling that seems to irritate the muscle that I strained. I also found that switching pillows helped. I think my old pillow was to flat and was putting my neck at a weird angle aggravating the strained muscle.
2 Days til Oxford Odyssey Century
I've been a bit deflated about this ride over the last couple of days. I'm definitely still riding and am excited about completing my first century, however the people I was supposed to ride with have bailed on me so I'll be tackling it alone. It won't be nearly as much fun, but screw it! I've been riding alone for many years now, so this won't really be any different than how I've spent the last 12 years on the bike. bitter much? naaaahhh, just disappointed.
Anyway I'll be spending this evening and tomorrow evening getting some things together for the ride. I need to stop at the shop and pick up some Gu and a new set of tires. My tires are starting to look like swiss cheese after all the punctures from road debris on my commutes. It would give me better peace of mind to know that I'm riding on a nice new sturdy set of tires when I'm in mile 75 out in the middle of nowhere on Saturday.
Wednesday, September 13, 2006
9/13/2006 Bicycling
After a couple of days of pouring rain I caught a break today and nothing was going to stop me from getting out for some cycling miles! I really wanted to get out and ride to see how my neck was feeling as well. Monday, while I was at the gym, something in my neck popped. Actually, the source of the pain seemed to come more from just above my scapula, but it hurt all the way up through my neck and is not allowing me full range of motion especially looking to the left. This can be especially troublesome when trying to spot traffic over my left shoulder, as I found out today. All in all it was okay, other than trying to look over my left shoulder, for the first 15 miles, but got stiff and sore toward the end. Hopefully with a couple of days off the bike it will be okay for my big ride on Saturday!
Back to the ride, I took the short loop around Rt. 222, to Owensville with the added on trip down Benton Rd. and back. It was a cool, but windy day. I faced a strong head wind on many of the flat stretches. It was tough riding, but I was really happy with how I was able to handle it. Last year or the year before I would've been lucky to hold a 14-15 mph avg. on a good day, but now I was able to keep up a good pace of 18-19 mph in the head wind and keep up the average above 16 mph even with the hills.
Odo: 1400.8 miles
Dist: 28.53 miles
Time: 1:43.17
Avg: 16.5 mph
Max: 36.5 mph
Back to the ride, I took the short loop around Rt. 222, to Owensville with the added on trip down Benton Rd. and back. It was a cool, but windy day. I faced a strong head wind on many of the flat stretches. It was tough riding, but I was really happy with how I was able to handle it. Last year or the year before I would've been lucky to hold a 14-15 mph avg. on a good day, but now I was able to keep up a good pace of 18-19 mph in the head wind and keep up the average above 16 mph even with the hills.
Odo: 1400.8 miles
Dist: 28.53 miles
Time: 1:43.17
Avg: 16.5 mph
Max: 36.5 mph
Monday, September 11, 2006
9/11/2006 Strength & Speed
Strength Training
There is nothing particularly interesting about this workout. I didn't bring up the weight on the lat raises today like I thought I might. I did think of a possible idea for bumping it up without going the full 5 to 20 lbs. I'm going to see if they have some 1 lb. or 2 lb. ankle or wrist weights and use those. I don't know if it will work, but I figure it is worth a try.
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Speed Work
I cranked out some more speed work today. It is terribly fun to try and run fast after doing strength training....not. It seems to be working out to be the best day to do the intervals though since I'm already at the gym with the track. Today I ran 4x400 intervals with a 400 meter jog in between sets. I'll crank it up to 5x400 for the next two weeks, and probably take a week off the first week of October. After that I'll be ready to kick it up to 6x800 in the first week of the 8 week training schedule for the Thanksgiving Day Race.
Only 4 days left until my first Century ride!
Sunday, September 10, 2006
9/09/2006 Running & Softball Tournament
Running
In true Adam fashion now that I've decided to start the 8 week training program for the Thanksgiving Day Race I've kind of become obsessed a bit with it and will probably be starting the basic workouts with 3 day a week runs a little early(Long run, paced run, intervals). It is actually what I should've been doing all summer, but you know how that goes, intervals aren't really that fun, so it was easy to skip those.
I did a long run yesterday. It turned out to be one of the most enjoyable runs I've done all year. Using the suggestions for the program I kept my pace fairly slow. It turned out to be a little more of a moderate pace, but I felt comfortable with the pace. I could've easily carried on a conversation during the run, and felt that I could've kept going even at the end of the run. I found the trick for me was to load up the mp3 player with some mid-tempo to slow tempo songs (and a few fast for variety) and concentrate on sort of matching the tempo of the song. It was also an incredibly beautiful morning, so taking my time and enjoying the day was helpful.
Some of the tracks I was listening to while running:
Birds of a Feather - Phish
KT Tunstall - Black Horse & The Cherry Tree
Pickin' up the Pieces - Widespread Panic
High Speed - Coldplay
Saving Grace - Tom Petty
All These Things that I've Done - The Killers
Holes to Heaven - Jack Johnson
Smiley Faces - Gnarls Barkley
Last Tube - Trey Anastasio
Daylight Robbery - Imogen Heap
Shut Your Eyes - Snow Patrol
This was a nice long 7 mile run, and here are some stats from my hrm.
Distance: 7 miles
Avg HR: 157
Peak HR: 240 (have to question this reading)
Min HR: 83
Total Cal: 1048
Time: 1:04.05
I ran my typical route looping through Meghan's Run then down the hill to Rt. 222 to 132 up the hill and back toward home. I did a second loop through Meghan's Run to finish with 7 miles. Like I said I was comfortable the whole time, except for maybe the last mile I could feel my calves tightening up a bit and my right knee aching just a bit. It's not really surprising though for this distance.
Softball Tournament
The softball tournament was a lot of fun. I was able to play in the first two games, before leaving to go to my daughter's soccer game. We had about 20 players, so I didn't get to play a full game in either game. I did get to bat once in each game and pulled a single and a triple. I don't think I'm going to be running out to join a softball league anytime soon, but I'd definitely be up to play if it happens again next year! That's me cracking my triple! woo hoo!
Thursday, September 07, 2006
9/07/2006 The Good, The Bad, The Ugly & Commuting
It was quite an interesting ride in yesterday morning, a bit scary even. It's been dark more and more often as I'm leaving which is no big deal. I've ridden in rain plenty of times, and while unnerving at times I can still deal. Yesterday morning it was foggy. I was concerned that I wouldn't be able to see the road and worse yet the drivers wouldn't be able to see me. I decided to get off the main route and take one of the side country roads that would get me out of traffic. This was a mistake as I knew it would be darker, but I had no idea how dark and foggy it would be. With no street lights and no lines on the roads I propelled myself through the soup with only a vague knowledge of where the edges of the road were and the turns in the road. It really took all my concentration to stay on the road and squash thoughts of would happen if I hit something or mistakenly made a turn where there was no turn to make.
After I made it back on to the main roads I was at once relieved and thrilled by the ride and being on high alert for the last 20 minutes. It was the first time that day that I brought my own sanity into question, but not the last. The rest of the ride was fairly uneventful. I made good time.
Morning Commute:
Odo: 1,341.3 miles
Dist: 25.92 miles
Time: 1:38.59
Avg: 15.7 mph
Max: 25.5 mph
The minor ordeal that followed really brought me to think that it's time to check myself in to the nearest mental institution. After a couple hours at work someone pointed out to me that my front tire was flat. That's okay! I was prepared with a patch kit, spare tube, and a pump. Certainly I was covered. Let the series of unfortunate events begin. During lunch I changed my tube out with the spare I had brought along. The change went smoothly, and I spent the next 45 minutes pumping up the tire with my tiny air pump. While it is nice that it's so small and portable it really isn't that practical for trying to pump 100 psi of pressure in to a road tire.
Once I got it pumped up I set it aside to see if it was going to hold air since it was a patched tube. After about 10 minutes there was a sudden pop! and the familiar sound of air escaping. I took a look at it, and the tire was still inflated. Turning the wheel to inspect it I realized I had pinched the tube and the pinched part had inflated and then popped leaving a whole about the size of a contact. DOH! Back to the first tube which was also a patched tube. After examining it I realized the air was escaping from the edge of the patch, not good. I tried to double patch it, but it was just no good, it wouldn't hold air. At this point I probably should've just called it a day, but I will not be defeated! There is a bike shop a couple of miles from my workplace, so after work I got changed, packed up, grabbed the bike, and jogged it over to the shop. Sounded easy at the time, but it turned out to be quite a tough jog, up and down hills, across a college campus, and finally to the shop.
After a quick tube change I was on my way. By this time My shoulders are tired from fighting with the air pump, and my legs are tired from the run to the shop. You know what? It was a beautiful afternoon, so I decided to suck it up, swing on my 15 lb. backpack and take the long way home. It's official I'm insane, send out the men in white coats.
Afternoon Commute:
Odo: 1371.7 miles
Dist: 56.33 miles
Time: 3:47.16
Avg: 14.8 mph
Max: 30.6 mph
After I made it back on to the main roads I was at once relieved and thrilled by the ride and being on high alert for the last 20 minutes. It was the first time that day that I brought my own sanity into question, but not the last. The rest of the ride was fairly uneventful. I made good time.
Morning Commute:
Odo: 1,341.3 miles
Dist: 25.92 miles
Time: 1:38.59
Avg: 15.7 mph
Max: 25.5 mph
The minor ordeal that followed really brought me to think that it's time to check myself in to the nearest mental institution. After a couple hours at work someone pointed out to me that my front tire was flat. That's okay! I was prepared with a patch kit, spare tube, and a pump. Certainly I was covered. Let the series of unfortunate events begin. During lunch I changed my tube out with the spare I had brought along. The change went smoothly, and I spent the next 45 minutes pumping up the tire with my tiny air pump. While it is nice that it's so small and portable it really isn't that practical for trying to pump 100 psi of pressure in to a road tire.
Once I got it pumped up I set it aside to see if it was going to hold air since it was a patched tube. After about 10 minutes there was a sudden pop! and the familiar sound of air escaping. I took a look at it, and the tire was still inflated. Turning the wheel to inspect it I realized I had pinched the tube and the pinched part had inflated and then popped leaving a whole about the size of a contact. DOH! Back to the first tube which was also a patched tube. After examining it I realized the air was escaping from the edge of the patch, not good. I tried to double patch it, but it was just no good, it wouldn't hold air. At this point I probably should've just called it a day, but I will not be defeated! There is a bike shop a couple of miles from my workplace, so after work I got changed, packed up, grabbed the bike, and jogged it over to the shop. Sounded easy at the time, but it turned out to be quite a tough jog, up and down hills, across a college campus, and finally to the shop.
After a quick tube change I was on my way. By this time My shoulders are tired from fighting with the air pump, and my legs are tired from the run to the shop. You know what? It was a beautiful afternoon, so I decided to suck it up, swing on my 15 lb. backpack and take the long way home. It's official I'm insane, send out the men in white coats.
Afternoon Commute:
Odo: 1371.7 miles
Dist: 56.33 miles
Time: 3:47.16
Avg: 14.8 mph
Max: 30.6 mph
Wednesday, September 06, 2006
9/05 - 9/06/2006 Softball, Strength & Speed
9/05/2006 Softball
I haven't played baseball in 20 years. I've only played softball a couple of times since then on co-ed teams. In general I don't have a lot of interest in softball or playing on these types of co-ed teams. When we got the request for players in the interdepartmental tournament at our company picnic I decided to take them up on it. I figured it would be a good opportunity to meet some employees from other areas of the company, and maybe meet a few of the managers and directors. I found out two things at our practice last night. The first thing was, that hitting a softball is fun, and I'm not so bad at it. I thought that I'd get up there and whiff it a few times. It was okay, I was prepared to look like a fool. Turns out, I can smack a big, fat, slow moving softball pretty well. Second thing I learned was that I need to do some more core work. Later last night after practice my lower back was pretty sore. It's really not surprising considering I haven't swung a bat in so many years, but it was a bit of a sign that I need to do some more work to strengthen those muscles up so I don't hurt my back.
I would definitely consider it a good workout. When I wasn't hitting I played centerfield, so I got to run down quite a few hits. Chalk up 2 hours of softball practice as my Tuesday workout!
The strength training went really well this morning. Moving up to two sets on the wall sit with bicep curl/shoulder crunches has been really tough. It's not so much the bicep as the shoulders. I was able to complete the first 60 seconds without to much trouble, but that second set is a real challenge. I lasted about 40 seconds today before having to bring the weights down for a moment. I was able to get them back up for the last 10 seconds. I just keep telling myself that it will pay off in the kayak on race day. I'm gonna try to bring up the weight on the lat raises to 20 lbs. I wish they had 17 or 18 lb. weights to make the move up a little easier. Going up 5 lbs. on those has turned out to be a real challenge.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
I haven't played baseball in 20 years. I've only played softball a couple of times since then on co-ed teams. In general I don't have a lot of interest in softball or playing on these types of co-ed teams. When we got the request for players in the interdepartmental tournament at our company picnic I decided to take them up on it. I figured it would be a good opportunity to meet some employees from other areas of the company, and maybe meet a few of the managers and directors. I found out two things at our practice last night. The first thing was, that hitting a softball is fun, and I'm not so bad at it. I thought that I'd get up there and whiff it a few times. It was okay, I was prepared to look like a fool. Turns out, I can smack a big, fat, slow moving softball pretty well. Second thing I learned was that I need to do some more core work. Later last night after practice my lower back was pretty sore. It's really not surprising considering I haven't swung a bat in so many years, but it was a bit of a sign that I need to do some more work to strengthen those muscles up so I don't hurt my back.
I would definitely consider it a good workout. When I wasn't hitting I played centerfield, so I got to run down quite a few hits. Chalk up 2 hours of softball practice as my Tuesday workout!
9/06/2006 Strength Training & Intervals
I had some extra incentive to get up this morning and get into the gym. Today is my father-in-law's birthday, so he wants to go to a buffet for dinner. I'll try to restrain myself, but you never know what's going to happen when faced with all those delicious dinner choices and dessert choices. I'll drink a big glass of water before dinner to try and fill me up a bit. Must. Not. Gorge.The strength training went really well this morning. Moving up to two sets on the wall sit with bicep curl/shoulder crunches has been really tough. It's not so much the bicep as the shoulders. I was able to complete the first 60 seconds without to much trouble, but that second set is a real challenge. I lasted about 40 seconds today before having to bring the weights down for a moment. I was able to get them back up for the last 10 seconds. I just keep telling myself that it will pay off in the kayak on race day. I'm gonna try to bring up the weight on the lat raises to 20 lbs. I wish they had 17 or 18 lb. weights to make the move up a little easier. Going up 5 lbs. on those has turned out to be a real challenge.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
I also wanted to work in some speed work today. I have not been good about doing this part of my running regiment at all. With that training schedule for the Thanksgiving Day Race and what I've been reading in Runner's World I decided I should start working that back in. I need a little more structure to my running program now that I've got my base level of fitness down. Of course in my haphazzard first attempt at using the program I screw it up. For some reason I thought I was supposed to do 800's, but the program calls for 400's. I probably read the 800's in the Runner's World. Anywho I ran on the Healthplex's indoor gym which is 1/6 of a mile and ran 3x800 intervals with a 1 lap jog in between sets.
Tuesday, September 05, 2006
9/04/2006 Mercy Metric 10K
I wrote: "Last year I finished this race with a time of 52:29. This year I'm fully expecting to bring in about a 45 minute time. I've been training 6 mile runs at about 50 minutes, so maybe it's expecting a little much, but we'll see." - me
Official Results:
Overall: 26 Time: 43:41 Pace: 7:02 Age Group: 3/6 Sex: 23/70
I really could not be happier with the results of this race. I decided that when I went out there this morning that I was just going to leave it all on the course. I was going to push it as hard as I could and hope for the best. It wasn't the easiest strategy, but it paid off in the end. One thing that was different about this race was my focus. I got off to a fast start, bringing in the first mile at 6:41, and I really thought that it was going to hurt me later in the race. Instead of letting myself get down though, when I would feel my breathing start to get ragged, or my stride start to tighten up I would relax. I used the same method that I've been using on the bike. I mentally went through a checklist and relaxed my body and controlled my breathing. I concentrated on the little things that I could control and let the rest go.
It was definitely not an easy race. The race takes place every year at Lunken Airport around the airport and golf course. It is a flat fast course with long stretches of straight path. Along some of these stretches the path is lined with trees on both sides. This makes for some pretty boring running. It's kind of like running in a tunnel where you have no sense of how fast you're going. It made the stretch between the mile 2 marker and mile 3 marker seem to take forever. After that third mile I was definitely wondering if I had pushed it to hard early on. With a 20:41 for my first 3 miles I knew I was either in for a 10K PR or a blow up in the last couple of miles. Fortunately for me it was in those last couple of miles that I caught a break, or more correctly a break caught up with me.
A guy pushing a running stroller comes cruising up alongside me. I was obviously a little surprised at first, because he was cruising along so easily. I gave him a nod and made a comment at how well he was doing as he cruised by and right behind him a guy came along. He said to me "he's my pacesetter". I said cool, and let them move a little ahead. I heard one of them say something about a 7 minute pace. At that I picked up my pace and let the pace setter lead me in to the last mile. I hung with them as long as I could, but fell off a little bit in the last mile or so. Without that little boost though I probably would not have been able to hold that pace until the end. So my thanks go out to the mysterious pace setter that I never caught up with after the race.
Here are my splits from my watch:
mile 1: 6:41 mile 2: 7:04 mile 3: 6:56 mile 4: 7:14 mile 5: 7:13 mile 6: 7:05 mile 6.2: 1:25
With this new personal record I have really set the bar for the Thanksgiving Day Race! It has me pumped though, so with this 8 week training program I'm hoping to bring my running game up to the next level and maybe break 40 minutes.
Sunday, September 03, 2006
9/03/2006 Kayaking
With my 10K race coming up tomorrow I knew I didn't want to do anything today that would wear my legs out, but it was a beautiful sunny morning. I couldn't take it! So, I decided to ring up Rick and go do some kayaking. The Little Miami Triathlon is less than a month away! I need all the kayaking I can get, seeing as this is definitely going to be my weakest leg of the race. I've decided to approach this leg of the race like Melanie McQuaid talked about the approach she takes to the swim portion of the triathlon. The approach is to just get through it without losing to much time and expending to much energy. That's not exactly what she said, but it's the basic idea. I definitely feel stronger in the kayak than I have ever before, but I'm still not good. I'm just going to try and relax, stay hydrated and bide my time until the run, and even moreso the bike.
We got in close to 3.5 miles of kayaking up and down the lake in about an hour and a half. This included a few stops to relax, chat and enjoy the morning, the weather, the wildlife of course.
Friday, September 01, 2006
9/01/2006 Bicycle Commuting
All I can say about the morning commute is it was cold, wet, and dark, and I loved every moment of it. Weeeell almost every moment. There was the moment that I almost ran off the road because I couldn't see, and the the other moment when I was almost run down by the driver that wasn't paying attention. But, you know, that's pretty typical. For the most part though it was a good ride despite the rain. I was definitely soaked and began to think that I might need to look for a different route if I'm going to commute in the early morning darkness. It's just too busy on Rt. 50 and the drivers aren't very appreciative on a good day.
1st half of the commute:
Odo: 1288.0 miles
Dist: 25.19 miles
Time: 1:30.20
Avg: 16.7 mph
Max: 28.1 mph
The ride this afternoon replaced rain with wind. I think I prefer the rain, maybe. It was still very cool, maybe mid-60's which is such a shock from the heat that we've had all August. It felt more like October weather. It got me thinking about the end of the riding year. I'm gonna get quite a few miles in for September, but will start easing up in October. I know I'm going to do an 8 week running program up to the Thanksgiving Day Race. That will probably cut in to riding time, and honestly I don't know how much commuting I'll be able to do after the end of September. The weather can be so unpredictable that it might be a lot and then again it could be very little. I am so not a fan of cold weather....so we'll see....
Odo: 1315.4 miles
Dist: 52.57 miles
Time: 3:11.17
Avg: 16.4 mph
Max: 34.2 mph
With the holiday coming up, and the sudden blast of cold on Friday has really gotten me thinking about the end of summer and the end of cycling season. I still have a lot of cycling to do in September and October, but it feels different than pounding out the miles in the summer heat. It's been an incredible summer where I've cycled, and ran for that matter, more than I ever have. It makes me kind of sad that it's coming to an end, but really makes me excited for the year to come. I'm hoping to use this year as a springboard for even bigger and better things next year. Now that I have a nice base level of fitness I want to do some cross training over the winter, so that when spring comes I'll be ready to be more competitive.
1st half of the commute:
Odo: 1288.0 miles
Dist: 25.19 miles
Time: 1:30.20
Avg: 16.7 mph
Max: 28.1 mph
The ride this afternoon replaced rain with wind. I think I prefer the rain, maybe. It was still very cool, maybe mid-60's which is such a shock from the heat that we've had all August. It felt more like October weather. It got me thinking about the end of the riding year. I'm gonna get quite a few miles in for September, but will start easing up in October. I know I'm going to do an 8 week running program up to the Thanksgiving Day Race. That will probably cut in to riding time, and honestly I don't know how much commuting I'll be able to do after the end of September. The weather can be so unpredictable that it might be a lot and then again it could be very little. I am so not a fan of cold weather....so we'll see....
Odo: 1315.4 miles
Dist: 52.57 miles
Time: 3:11.17
Avg: 16.4 mph
Max: 34.2 mph
With the holiday coming up, and the sudden blast of cold on Friday has really gotten me thinking about the end of summer and the end of cycling season. I still have a lot of cycling to do in September and October, but it feels different than pounding out the miles in the summer heat. It's been an incredible summer where I've cycled, and ran for that matter, more than I ever have. It makes me kind of sad that it's coming to an end, but really makes me excited for the year to come. I'm hoping to use this year as a springboard for even bigger and better things next year. Now that I have a nice base level of fitness I want to do some cross training over the winter, so that when spring comes I'll be ready to be more competitive.
Wednesday, August 30, 2006
8/30/2006 Doubling Up
Running
It was a cloudy cool morning that was threatening rain. I really wanted to ride yesterday, but I wasn't sure if it was going to hold out for any good riding time. I decided to do a run just in case, plus I felt like I needed a few mor miles in before the 10K. I didn't feel like dealing with to much time on 222, so I decided to keep that time short. I ran the usual 1.3 mile route back Meghan's Run, followed by the run around 222 to 132 and up the hill. That was where things got a bit interesting. I was feeling a bit good on the run, so without much thought I pushed it up the hill. I didn't time the ride, or the run for that matter, but I'd guess it was the fastest I've taken the hill. It was definitely the most control I've felt over the .5 mile bitch of a hill. I finished up the run with another trip down Meghan's Run and back home. It was about 5.6 miles in approximately 50 minutes.
Bicycling
I decided to brave the elements and ride in the rain. It was either that or sit and wait to get my oil changed. I'll take the rain! It was actually pretty nice despite the pelting rain. At least it was cool. I rode out from the mechanics on 125 about 10 miles out to East Fork State Park. It was a mostly flat ride out there with a few rolling hills. It nothing to get out of the saddle for, just rolling around. Once I hit the Park I wound my way back to the beach which took me down one hill to climb back up. I decided to wander around the park a bit and wandered down to two different docks which brought me down two other hills to climb back up. I worked on staying in the saddle for the climbs and then sprinting up the last 5-10 yards. It turned out to be quite a workout.
Odo: 1262.8 miles
Dist: 25.62 miles
Time: 1:27.07
Avg: 17.6 mph
Max: 25.5 mph
It was a cloudy cool morning that was threatening rain. I really wanted to ride yesterday, but I wasn't sure if it was going to hold out for any good riding time. I decided to do a run just in case, plus I felt like I needed a few mor miles in before the 10K. I didn't feel like dealing with to much time on 222, so I decided to keep that time short. I ran the usual 1.3 mile route back Meghan's Run, followed by the run around 222 to 132 and up the hill. That was where things got a bit interesting. I was feeling a bit good on the run, so without much thought I pushed it up the hill. I didn't time the ride, or the run for that matter, but I'd guess it was the fastest I've taken the hill. It was definitely the most control I've felt over the .5 mile bitch of a hill. I finished up the run with another trip down Meghan's Run and back home. It was about 5.6 miles in approximately 50 minutes.
Bicycling
I decided to brave the elements and ride in the rain. It was either that or sit and wait to get my oil changed. I'll take the rain! It was actually pretty nice despite the pelting rain. At least it was cool. I rode out from the mechanics on 125 about 10 miles out to East Fork State Park. It was a mostly flat ride out there with a few rolling hills. It nothing to get out of the saddle for, just rolling around. Once I hit the Park I wound my way back to the beach which took me down one hill to climb back up. I decided to wander around the park a bit and wandered down to two different docks which brought me down two other hills to climb back up. I worked on staying in the saddle for the climbs and then sprinting up the last 5-10 yards. It turned out to be quite a workout.
Odo: 1262.8 miles
Dist: 25.62 miles
Time: 1:27.07
Avg: 17.6 mph
Max: 25.5 mph
Monday, August 28, 2006
8/28/2006 Strength Training
Nothing interesting to see here move along. It was another day of strength training. I didn't make any changes to the routine today. I have about a month left before Little Miami, so I probably will stick with this routine until after that race. It seems to be working just fine.
elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
walking lunges = width of court/back doing lat raises with 15lb. wts
hip adductor=2 sets/12 reps 95 lbs.
hip abductor=2 sets/12 reps 95 lbs.
clamshell crunch w/overhead 8lb ball 2x25
Sunday, August 27, 2006
8/26/2006 Bicycling
I was really hoping to get out really early and ride for 50+ miles. Unfortunately the need for sleep won out....a little. I did get in a very nice ride. I rode a nice route out 222 to Greenbriar through Owensville to Benton. I added a new road to my route as I explored Stonelick-Olive Branch Road. It adds a nice flat 4 miles to the route that allows me to stay in aero position and pound out the miles.
A couple of the highlights to the ride revolved around some hills. I decided to do the hills primarily seated if I could on this ride and was surprisingly successful. On one hill in particular that is very steep I was able to scoot back in my seat a bit and really pour my energy into my legs. It was a great feeling to pump up that hill with some power. I had a nice average of about 17.5 mph kickin' until I got home, then I was screwing around the last couple of miles, so that dropped the average pretty quickly.
Odo: 1237.1 miles
Dist: 37.04 miles
Time: 2:14.40
Avg: 16.5 mph
Max: 38.2 mph
A couple of the highlights to the ride revolved around some hills. I decided to do the hills primarily seated if I could on this ride and was surprisingly successful. On one hill in particular that is very steep I was able to scoot back in my seat a bit and really pour my energy into my legs. It was a great feeling to pump up that hill with some power. I had a nice average of about 17.5 mph kickin' until I got home, then I was screwing around the last couple of miles, so that dropped the average pretty quickly.
Odo: 1237.1 miles
Dist: 37.04 miles
Time: 2:14.40
Avg: 16.5 mph
Max: 38.2 mph
Friday, August 25, 2006
8/23 - 8/24/2006 Bicycle Commuting & Running
8/23/2006 Commuting
One of these days I'm going to learn my lesson and be sure to pack a spare tube and my pump everytime I commute. Unfortunately for me I was not careful and it was on a day that I ended up with a flat. It was on my way home, and the only saving grace was that I was close to one of the town centers, so I was able to walk the bike into town and meet my wife for a ride home. I was still able to get in almost 34 miles including the 2 miles that I walked with the flat. Maybe this winter I'll keep my eye out for a used bike to buy and use specifically for commutes. That way I can load it up with lights, pump and tougher, heavier tires leaving the Fuji stripped down for races and fun rides.
Odo: 1,200.1 miles
Dist: 33.98 miles
Time: 2:29.48
Avg: 13.6 mph
Max: 34.1 mph
8/24/2006 Running
It was an early morning run that I really didn't feel like doing, but was really glad I did when I was done. I did a fairly standard run around up and down our road with the few dips and hills that are there. 3.5 miles in 31:17
One of these days I'm going to learn my lesson and be sure to pack a spare tube and my pump everytime I commute. Unfortunately for me I was not careful and it was on a day that I ended up with a flat. It was on my way home, and the only saving grace was that I was close to one of the town centers, so I was able to walk the bike into town and meet my wife for a ride home. I was still able to get in almost 34 miles including the 2 miles that I walked with the flat. Maybe this winter I'll keep my eye out for a used bike to buy and use specifically for commutes. That way I can load it up with lights, pump and tougher, heavier tires leaving the Fuji stripped down for races and fun rides.
Odo: 1,200.1 miles
Dist: 33.98 miles
Time: 2:29.48
Avg: 13.6 mph
Max: 34.1 mph
8/24/2006 Running
It was an early morning run that I really didn't feel like doing, but was really glad I did when I was done. I did a fairly standard run around up and down our road with the few dips and hills that are there. 3.5 miles in 31:17
Tuesday, August 22, 2006
8/22/2006 Strength Training
I was back in the gym today for some strength training. I moved up to the grey JC bands for the lunges and rows. I also added 5 lbs. and the second set to the bicep curls and shoulder press and brought the time of each set down to 60 seconds. I was going to up the walking lunge weight to 20 lbs., but I think the combination of increasing the bicep/shoulder press and the lat raises was too much. I got about 4 in and decided to drop back to the 15 lb. wts.
elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/25 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
walking lunges = width of court/back doing lat raises with 15lb. wts
hip adductor=2 sets/12 reps 95 lbs.
hip abductor=2 sets/12 reps 95 lbs.
clamshell crunches w/overhead 8lb ball 2x25
I might have to take at least a couple days off after today. I think I strained my right calf at the race on Sunday. It was stiff and sore this morning, but I decided to go ahead and work out to see how it would feel. It felt fine during the workout, but the rest of the day it's ached. Whenever I sit for a long time, and get up to walk it is so tight and painful. A littl break will probably do it some good. Unfortunately that means I might not be able to do my bike commute this week, but better that than aggravate the strain further or worse; get 15 miles into my ride and have it cramp up. That would completely suck.
Monday, August 21, 2006
8/21/2006 Recovery
I guess this is a good sign, but it is hard some days to do nothing. After the race yesterday I went home showered, ate and left for work. By the time I got home at 11:30 pm I was wiped out. I decided that today would be a day off. I didn't have to work until 4:30 pm, so I really wanted to sleep in and just relax during the day. Of course 7:30 rolls around and the morning sounds start to come through the window and the sun is shining. I immediately start to itch like a junky. I really wanted to get out and ride! I had some other things to do, so I was able to restrain myself do some much needed paperwork and get some reading in on the porch. The local cat food thief stopped by for a visit. That racoon gets bolder everyday. It's already made peace with the cats as they sit within feet of it as it eats their food. I'm expecting the thing to be sitting there one of these days when I bring food out in the morning.
I couldn't resist the whole day. I did get out on my hybrid and ride around in our neighborhood for a while. I got in about 6 miles at a nice easy pace. It was a beautiful afternoon.
I couldn't resist the whole day. I did get out on my hybrid and ride around in our neighborhood for a while. I got in about 6 miles at a nice easy pace. It was a beautiful afternoon.
Sunday, August 20, 2006
8/20/2006 Great Buckeye Challenge
The Great Buckeye Challenge was a great race! I'm not going to analyze it to death. I'm very happy with the results. I was able to carve another 1 minute 48 seconds off my time from the race in July and finish 2nd in my age group. Yeah, so there was only 3 guys in my age group, but judging by other times for this event in years past the second is legitimate. I finished 8th overall for the sprint distance duathlon. tres impressive, no? It is my last duathlon of the year and a fantastic way to finish up a great run at Caesar Creek. I decided not to wear my heart rate monitor and just let it fly. I did wear my watch, and here is what came from that.
| 1st 5K total - 23:27 | ||
|---|---|---|
Mile 1 - 7:48 | Mile 2 - 7:01 | Mile 3.1 - 8:38 |
| Transition 1 - 1:18 | Bicycling - 38:53 | Transition 2 - 1:07 |
| 2nd 5K - 24:00 | ||
Mile 1 - 8:05 | Mile 2 - 7:34 | Mile 3.1 - 8:21 |
| Total - 1:28.49 |
Looking at the splits puts a smile on my face. I ran a complete race from beginning to end. I didn't hit it to hard at the beginning of the race, and there was no blow out late in the race.
I did learn something from this race. Always eat at least one banana before the race. I usually eat one on the way to a race, and I haven't had a problem with cramps all year. The morning of Great Buckeye I forgot to pick up a banana and it was so early that none of the stores on the way that would sell fresh fruit were open. About 10 yards in to my second 5K both of my calves cramped up so hard. For about the first kilometer I thought that I was done. I was ready to stop and walk when it luckily eased up, and I was able to pick up the pace to finish the race strong.
Official Results:
Age Group: 2 Overall SD: 8 1st 5K: 23:28.11 Pace: 7:34 Transition 1: 01:17 Bicycle: 38:54.60 Avg: 19.1 mph Transition 2: 1:07 2nd 5K: 24:00.92 Pace: 7:45 Total: 1:28:48.66
Saturday, August 19, 2006
8/19/2006 Preparing for Caesar Creek
I spent the morning cleaning road grime off my bike, cleaning the chain, and fixing a punctured tube. I was very careful this time to find the culprit that caused the puncture, so I don't have another multiple puncture issue like I did earlier in the summer. As it turns out there was a tiny sliver of glass wedged in the tire. It wasn't even poking through as I felt along the inside, but it must have either broken off in the tube or the pressure while on the road pushed it just enough to puncture. It was such a small one that it was a slow leak that I had to use water to find. I'm really glad that I found it before tomorrow's race!
I am returning to Caesar Creek one final time this summer for a duathlon tomorrow. On the previous outings I've had some success on this course. Not to mention that it is just a very nice course in and around one of the state parks. Check it out! Anyway, I was able to improve upon my time by nearly 4 minutes the 2nd time on the course despite a slightly longer bike course.
4/23/06 5K/20K/5K 1:34:30
7/09/06 5K/22K/5K 1:30:33
I'm hoping to improve upon that time one more time and break the one hour 30 minute barrier. Actually, I don't know why I should even look at it that way. I'm going to have fun and try to use my new mental exercise, "Think light!" Just be positive in the knowledge that I'm lighter, faster, and better prepared than ever. Man I'm going to crush that one and 30 minute time! :)
Update on the century ride. At this point I am most likely going to skip the September 2nd ride, or do something less than a century if I want to ride with a couple of friends that might go. I have to work at 2pm. With the hour drive to get there and back I might not make it in time, plus I want to be able to enjoy the ride without constantly worrying about my time. I do enough worrying about time during races. I just want to enjoy this time on the bike. I am definitely doing one on the 16th! I've confirmed that I have the day off work, and The Oxford Odyssey is all lined up!
I am returning to Caesar Creek one final time this summer for a duathlon tomorrow. On the previous outings I've had some success on this course. Not to mention that it is just a very nice course in and around one of the state parks. Check it out! Anyway, I was able to improve upon my time by nearly 4 minutes the 2nd time on the course despite a slightly longer bike course.
4/23/06 5K/20K/5K 1:34:30
7/09/06 5K/22K/5K 1:30:33
I'm hoping to improve upon that time one more time and break the one hour 30 minute barrier. Actually, I don't know why I should even look at it that way. I'm going to have fun and try to use my new mental exercise, "Think light!" Just be positive in the knowledge that I'm lighter, faster, and better prepared than ever. Man I'm going to crush that one and 30 minute time! :)
Update on the century ride. At this point I am most likely going to skip the September 2nd ride, or do something less than a century if I want to ride with a couple of friends that might go. I have to work at 2pm. With the hour drive to get there and back I might not make it in time, plus I want to be able to enjoy the ride without constantly worrying about my time. I do enough worrying about time during races. I just want to enjoy this time on the bike. I am definitely doing one on the 16th! I've confirmed that I have the day off work, and The Oxford Odyssey is all lined up!
Thursday, August 17, 2006
8/17/2006 Bicycle Commuting
The morning commute was fine. There was nothing terribly exciting here. I got up, I dressed, I rode. The end.
Odo: 1121.5 miles
Dist: 25.23 miles
Time: 1:32.17
Avg: 16.4mph
Max: 33.4 mph
The commute home was slightly more eventful, but in an entirely stupid way. I decided to ditch my back pack at work again, since I knew I wasn't riding in Friday morning. I filled up my jersey pockets with the things that were necessities, wallet, iPod, glasses, cell phone... in zip lock bags to keep them dry. Besides spare tube and the usual essentials I've found the most useful thing I can carry is a couple of extra zip lock bags to store stuff in that need to stay dry from either possible rain or definite sweat.
So, I jetted off minus a backpack, but plus pockets loaded. Apparently I was not very careful with stowing my glasses. I should mention with my glasses that have brand new lenses from a brand new prescription. As I was leaving they jumped out of my back pocket and on to the road. I didn't notice and went on my merry way. A good 30 minutes later I reached in my back pocket to check things and had a minor, although not life threatening, heart attack. By the time I had back tracked to where they escaped at least one car made them much flatter for me. I guess the good thing is that I got to work out my frustration with myself and my stupidity on the bike, so I'm not really beating myself up over it anymore.
Odo: 1146.8 miles
Distance: 50.6 miles
Time: 3:10.03
Avg: 16.7 mph
Max: 33.4 mph
Odo: 1121.5 miles
Dist: 25.23 miles
Time: 1:32.17
Avg: 16.4mph
Max: 33.4 mph
The commute home was slightly more eventful, but in an entirely stupid way. I decided to ditch my back pack at work again, since I knew I wasn't riding in Friday morning. I filled up my jersey pockets with the things that were necessities, wallet, iPod, glasses, cell phone... in zip lock bags to keep them dry. Besides spare tube and the usual essentials I've found the most useful thing I can carry is a couple of extra zip lock bags to store stuff in that need to stay dry from either possible rain or definite sweat.
So, I jetted off minus a backpack, but plus pockets loaded. Apparently I was not very careful with stowing my glasses. I should mention with my glasses that have brand new lenses from a brand new prescription. As I was leaving they jumped out of my back pocket and on to the road. I didn't notice and went on my merry way. A good 30 minutes later I reached in my back pocket to check things and had a minor, although not life threatening, heart attack. By the time I had back tracked to where they escaped at least one car made them much flatter for me. I guess the good thing is that I got to work out my frustration with myself and my stupidity on the bike, so I'm not really beating myself up over it anymore.
Odo: 1146.8 miles
Distance: 50.6 miles
Time: 3:10.03
Avg: 16.7 mph
Max: 33.4 mph
Wednesday, August 16, 2006
8/16/2006 Bicycling
It was a wonderful, sunny day for cycling. The humidity was relatively low, and the temperature started in the 70's and by the end of the ride was in the low 80's. I started on an old route and added a new leg on to it. I started on 132 to Greenbriar and around to Owensville. From there I broke off from the standard route on to Benton Road. It has become one of my new favorite roads to ride on, with little traffic and a nice variety of hills and flat sections.
Odo: 1096.3 miles
Dist: 27.49 miles
Time: 1:39.24
Avg: 16.6 mph
Max: 37 mph
It was the type of day that I would've loved to stay out all day long and just ride around exploring Clermont County. One of these days, I'll take a full day and just ride all day. Speaking of riding all day, I might have to put my first century off just a bit longer. As it stands I have to work on September 2nd which is the day of the BCBCBCBC Ride. I could still go and ride, but it seems a bit of a drive to do it. The Oxford Odyssey is on September 16th, which is also a work weekend, but I'm trying to work one of the days off. Fingers crossed!
Odo: 1096.3 miles
Dist: 27.49 miles
Time: 1:39.24
Avg: 16.6 mph
Max: 37 mph
It was the type of day that I would've loved to stay out all day long and just ride around exploring Clermont County. One of these days, I'll take a full day and just ride all day. Speaking of riding all day, I might have to put my first century off just a bit longer. As it stands I have to work on September 2nd which is the day of the BCBCBCBC Ride. I could still go and ride, but it seems a bit of a drive to do it. The Oxford Odyssey is on September 16th, which is also a work weekend, but I'm trying to work one of the days off. Fingers crossed!
Tuesday, August 15, 2006
8/15/2006 Running
I've been doing some shorter runs lately, so I thought I should get in a longer 6 mile run. One goal I've been shooting for in the back of my mind is finishing this 6 mile route in less than 50 minutes. Today I finally did it. I was hovering around the 50 minute mark all summer. Sometimes I'd come close to 50 minutes other times I'd hit it at about 53-55 minutes.
6 Mile Run
Avg HR 163 bpm
Peak HR 184 bpm
Min HR 84 bpm
Total Cal: 860
Time: 49:25
2 minute Recovery
173-134 bpm
I don't think I was running a lot faster for most of the run, but I did try a different mental approach when attacking the hills. On the route there is a fairly steep .25 mile hill and a very steep .5 mile hill. Each hill is definitely a chore and the least fun part of the run. After reading an article about climbing hills in Bicycling I decided to apply the same mental approach to running. I concentrated on thinking light thoughts, and more specifically a rabbit. I've always identified with the rabbit, and even though I don't think of myself as spiritual I think of it as my "power animal". Part of it goes back to childhood and the rabbits in the field at my grandparents. Another part is how I view them. They are not very physically imposing, but are quick and have powerful rear legs.
A little deeper look into the rabbit as a power animal actually reveals that it is quite apt for other reasons. According to one website:
"In many Native American traditions Rabbit is named the Fear Caller. It is believed that it shouts out its fear of the predators who rank it high on their dining list so loudly that it attracts them, and thus brings that which it fears into being.
If we look at this idea with deeper understanding we see how well Rabbit teaches us that we create our lives with our thoughts and feelings. Rabbit experiences fear, projects it outward, and creates in the external world conditions which mirror its inner terrors."
That is so incredibly fitting on so many different levels, besides running and bicycling. I'll have to give it some more thought.
6 Mile Run
Avg HR 163 bpm
Peak HR 184 bpm
Min HR 84 bpm
Total Cal: 860
Time: 49:25
2 minute Recovery
173-134 bpm
I don't think I was running a lot faster for most of the run, but I did try a different mental approach when attacking the hills. On the route there is a fairly steep .25 mile hill and a very steep .5 mile hill. Each hill is definitely a chore and the least fun part of the run. After reading an article about climbing hills in Bicycling I decided to apply the same mental approach to running. I concentrated on thinking light thoughts, and more specifically a rabbit. I've always identified with the rabbit, and even though I don't think of myself as spiritual I think of it as my "power animal". Part of it goes back to childhood and the rabbits in the field at my grandparents. Another part is how I view them. They are not very physically imposing, but are quick and have powerful rear legs.
A little deeper look into the rabbit as a power animal actually reveals that it is quite apt for other reasons. According to one website:
"In many Native American traditions Rabbit is named the Fear Caller. It is believed that it shouts out its fear of the predators who rank it high on their dining list so loudly that it attracts them, and thus brings that which it fears into being.
If we look at this idea with deeper understanding we see how well Rabbit teaches us that we create our lives with our thoughts and feelings. Rabbit experiences fear, projects it outward, and creates in the external world conditions which mirror its inner terrors."
That is so incredibly fitting on so many different levels, besides running and bicycling. I'll have to give it some more thought.
Monday, August 14, 2006
8/13 - 8/14/2006 Kayaking & Strength Training
8/13/2006 Kayaking
Sunday Rick and I were able to get out on the kayaks and do some work in preparation for the Little Miami Triathlon. It is, by far, the event I have been looking forward to the most this year. A big reason that I've been doing any strength training or spending any time in the gym this summer is to build some upper body strength for the kayaking portion of the race. Otherwise, I would've probably just stuck with running and bicycling to get my exercise all summer.
It was a beautiful morning, and we spent about 90 minutes out on the water and paddles 2.75 miles according to the good ol' gmap-pedometer. For the most part it felt fairly good. My shoulders started aching, but I was able to work through it and find a nice, steady pace and get it loosened up. I know I won't be setting any records in the kayaking portion of the race. I just want to feel comfortable enough to get through that part of the race with a reasonable time, so that I can make it up on the run and bike. I really want to crush my time from last year and more than that beat my friends this year! Is that so wrong?
Of course, we weren't working hard the whole time. There was some paddling and then some relaxing. It was such a great morning, we couldn't help but take some time to enjoy it.
8/14/2006 Strength Training
It was another day in the gym. I increased the weight on the hipp adductor/abductor by 5 lbs. Next week I'll be increasing the bicep curl and shoulder press time. I'm going to split it up into two one minute sets for each. That way I can get in two complete sets for each workout.
elliptical = 10 minutes on Fat Burning
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 95 lbs.
hip abductor=2 sets/12 reps 95 lbs.
clamshell crunch w/overhead 8lb ball 2x25
Saturday, August 12, 2006
8/12/2006 Brick Training
In answer to your question Tuco, this is my ride.
One part of my training that I've been pretty lax on this year is brick training. I always end up doing one or the other. I always think it's going to take too long. It's really my fault, because when I get on my bike I like to ride and ride and ride. I'm like a little kid, a little is never enough! I made myself buckle down and do a short ride and some running to get some brick training in before the race next weekend. It will have been a month since my last race, so I thought it was in order.
I rode 12.23 miles on the bike to get close to the 20k distance of the race. I thought I would be sore on Thursday or Friday from all of the commuting time Wednesday or Thursday, but I didn't feel it until Saturday morning...on the bike. For the first 4-5 miles of the ride my legs were so stiff and sore that I could barely keep the pace above 17 mph. It was a brutal beginning. I eventually loosened up and enjoyed the new route I found. It was mostly flat with one steep hill that was about .3 miles long. I look forward to exploring more of this road in the future.
Odo: 1068.8 miles
Dist: 12.23 miles
Time: 42:56
Avg: 17.1 mph
Max: 35.1 mph
The run went very well. I ran about 3.5 miles trying to maintain an 8 mile/minute. I nailed it. I don't have any hrm info this time. For some reason my hrm crapped out during the bike, and I just didn't feel like taking the time to mess with it.
Split 1 Bicycle: 42:24
Split 2 Transition: 1:24
Split 3 Run: 28:16
Total: 1:12.06
Bring on the Great Buckeye Challenge!
*Map created at www.gmap-pedometer.com.
Thursday, August 10, 2006
8/10/2006 More Commuting
After yesterday's commute I was feeling pretty good. I felt so good that I decided I would get another day of commuting in today. I was wondering how it would go over since this is the first time I've done it two days in a row. Typically even when I do my workouts I alternate them so I run one day, then bike, then weights. I was pretty sure that I would be sore this morning. Surprisingly I was not. I got up at 5 am, ate a good breakfast and hit the road. I was able to keep up a good pace.
Odo: 1028.3 miles
Dist: 25.30 miles
Time: 1:30.30
Avg: 16.8 mph
Max: 28.8 mph
Once again there were predictions of thunderstorms for just about the time I was to make my commute home. Once again I dodged the bullet. I was just behind the front as it rolled through the city, so I got some wet roads and jittery drivers but no rain. I ditched my backpack at work in case it did rain, so I wouldn't be carrying an extra 20 lbs. of wet backpack. That made the ride quite a bit easier and more fun. The final hill was the most interesting part of the ride. The hell hill that usually kicks my butt, and I can only crawl up in the easiest gear is finally starting to crack under the pressure of repeated ridings. I was able to keep up a good pace by attacking the hill instead of approaching in a more timid manor like I usually do. It was still tough because it was wet and slick so my back wheel kept slipping. I was able to combat it a bit by shifting my weight back, but it only helped marginally.
Odo: 1056.5 miles
Dist: 52.91 miles
Time: 3:11.57
Avg: 16.5 mph
Max: 28.8 mph
Odo: 1028.3 miles
Dist: 25.30 miles
Time: 1:30.30
Avg: 16.8 mph
Max: 28.8 mph
Once again there were predictions of thunderstorms for just about the time I was to make my commute home. Once again I dodged the bullet. I was just behind the front as it rolled through the city, so I got some wet roads and jittery drivers but no rain. I ditched my backpack at work in case it did rain, so I wouldn't be carrying an extra 20 lbs. of wet backpack. That made the ride quite a bit easier and more fun. The final hill was the most interesting part of the ride. The hell hill that usually kicks my butt, and I can only crawl up in the easiest gear is finally starting to crack under the pressure of repeated ridings. I was able to keep up a good pace by attacking the hill instead of approaching in a more timid manor like I usually do. It was still tough because it was wet and slick so my back wheel kept slipping. I was able to combat it a bit by shifting my weight back, but it only helped marginally.
Odo: 1056.5 miles
Dist: 52.91 miles
Time: 3:11.57
Avg: 16.5 mph
Max: 28.8 mph
Wednesday, August 09, 2006
8/09/2006 Commuting by Bike
I had a great ride in this morning! It was relatively cool and cloudy, so I was very comfortable the entire ride. The new wheels felt fantastic and smooth the entire way, and I credit them for a much faster ride than I've had in the past on commutes. I checked the average at the end of the ride, it was 17 mph time 1hour 20 minutes, but I forgot to take the computer off the bike. It continued to run as I was pushing it into the building and down the hallway. It's neither here nor there, because the ride felt amazing and that is what really matters. Even with only 5 hours of sleep I now feel wide awake and ready to work.
Odo: 975.5 miles
Dist: 25.29 miles
Time: 1:30:20
Avg: 16.7 mph
Max: 34.6 mph
I'm gonna crack the 1000 mile mark this afternoon! I'm very happy to be getting in so many miles this year, and it's really just half over. As we go into September I'm gonna try to up my number of commutes to twice a week. Between the commutes and my planned century I may very well break 2000 miles by the end of the year!
Commute Total:
Odo: 1,003.6 miles
Dist: 53.42 miles
Time: 3:15:39
Avg: 16.3 mph
Max: 34.6 mph
The ride home was sweet. It was fairly cloudy but not raining, so that kept the heat down a bit. As I hit about 997 miles the clouds broke open and the sun shined down on those last few miles. It got me pretty pumped up. Now I'm looking forward to upping my commuting miles and a couple of centuries. Maybe I'll hit 2,000 miles by the end of the year.
Tuesday, August 08, 2006
8/08/2006 Running
I decided to do the unimaginable today, well at least unimaginable to some people. I decided to go for a run at noon. I had intended to get out and run earlier in the morning, but working until 1 am isn't very condusive to getting up and running first thing in the morning. So, after a bit of a lazy morning I decided it had to be done before I go in to work.
I went for a short, fast run today. I figured the less time I spend out in the heat the better. It was a relatively short run at 4.0 miles and, not as fast as I'd like, but considering the heat keeping 8 minute miles was fast enough. I jogged out the first 1/2 mile to warm up and get my legs loose. I then picked it up to approximately 8 minute miles for the rest of the run. I was able to maintain the pace for most of the run until the last mile when I could feel the heat starting to wear on my mind. In my mind I started to play the little game. Oh okay you can stop now. It's very hot, and you've run far enough. I must say that I won the game. Instead of stopping I picked up the pace and kept on running. I even finished it off with an alright sprint.
As a side note I was listening to my new mix while running today, and even though I didn't put it together specifically for workout purposes it works out pretty well. There is one exception when it comes to running. Maybe it was just the mixture of heat and mind games that got to me but Manic Depression by Jimi Hendrix, a song that I normally love to hear, just got on my nerves. It just wasn't happening for me today. The rest of the mix was a lot of fun to listen to while running.
Some Stats:
Avg HR: 169
Peak HR: 186
Min HR: 115
Total Cal: 493
Split 1: 7:56 1 mile 1
Split 2: 10:38 2.5 mile
Split 3: 8:07 1 mile
Total 26:42
I went for a short, fast run today. I figured the less time I spend out in the heat the better. It was a relatively short run at 4.0 miles and, not as fast as I'd like, but considering the heat keeping 8 minute miles was fast enough. I jogged out the first 1/2 mile to warm up and get my legs loose. I then picked it up to approximately 8 minute miles for the rest of the run. I was able to maintain the pace for most of the run until the last mile when I could feel the heat starting to wear on my mind. In my mind I started to play the little game. Oh okay you can stop now. It's very hot, and you've run far enough. I must say that I won the game. Instead of stopping I picked up the pace and kept on running. I even finished it off with an alright sprint.
As a side note I was listening to my new mix while running today, and even though I didn't put it together specifically for workout purposes it works out pretty well. There is one exception when it comes to running. Maybe it was just the mixture of heat and mind games that got to me but Manic Depression by Jimi Hendrix, a song that I normally love to hear, just got on my nerves. It just wasn't happening for me today. The rest of the mix was a lot of fun to listen to while running.
Some Stats:
Avg HR: 169
Peak HR: 186
Min HR: 115
Total Cal: 493
Split 1: 7:56 1 mile 1
Split 2: 10:38 2.5 mile
Split 3: 8:07 1 mile
Total 26:42
8/07/2006 Swimming & Strength Training
Swimming
I was hoping to get out on my bike yesterday. After seeing the bike races on Sunday and opting out of both The Morning Glory Ride and East Fork Duathlon on that day I've been feeling restless to get out and ride. Unfortunately, it will have to wait until Wednesday when I do my first commute of the week. We decided to hit the swimming pool for some fun time, so I decided to sneak a little workout once everyone else was worn out and hit deck for some sun.
I swam for approximately 20 minutes changing strokes about every 5 laps. I did 5 laps of freestyle, side stroke (each side), breast stroke, and then back to another 5 laps of freestyle. Between the laps and carting my daughter back and forth across the pool as she swam around me I figure it counts as a workout!
Strength Training
I decided to get my gym time out of the way early this week. It was so hot outside by the afternoon there was really nothing else worth doing anyway. I think next week I'm going to up the weight on the bicep curls and shoulder press to 25 lbs. and go back to 60 seconds. I'm also going to up the hip weight by 5 lbs. I'm really glad that Lisa added the hip workout to the routine. I think it has made a big difference in my cycling this year. I feel a lot more comfortable in the saddle.
elliptical = 10 minutes on Fat Burning
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.
clamshell crunches w/overhead 8lb ball 2x25
I was hoping to get out on my bike yesterday. After seeing the bike races on Sunday and opting out of both The Morning Glory Ride and East Fork Duathlon on that day I've been feeling restless to get out and ride. Unfortunately, it will have to wait until Wednesday when I do my first commute of the week. We decided to hit the swimming pool for some fun time, so I decided to sneak a little workout once everyone else was worn out and hit deck for some sun.
I swam for approximately 20 minutes changing strokes about every 5 laps. I did 5 laps of freestyle, side stroke (each side), breast stroke, and then back to another 5 laps of freestyle. Between the laps and carting my daughter back and forth across the pool as she swam around me I figure it counts as a workout!
Strength Training
I decided to get my gym time out of the way early this week. It was so hot outside by the afternoon there was really nothing else worth doing anyway. I think next week I'm going to up the weight on the bicep curls and shoulder press to 25 lbs. and go back to 60 seconds. I'm also going to up the hip weight by 5 lbs. I'm really glad that Lisa added the hip workout to the routine. I think it has made a big difference in my cycling this year. I feel a lot more comfortable in the saddle.
elliptical = 10 minutes on Fat Burning
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.
clamshell crunches w/overhead 8lb ball 2x25
Sunday, August 06, 2006
8/05/2006 Cycling with New Wheels!
Got my problems taken care of, hopefully for at least the rest of the year (crossing fingers, knocking on wood, tossing salt over shoulder). I took my bike into the shop over lunch break on Friday and talked to one of the techs about the issues with breaking spokes to find out what would be the best route to take. There had to be a better way to deal with this instead of just replacing spokes all the time. He suggested replacing the wheels. That's always a way to deal with a problematic part. He told me that once you start breaking spokes that it will continue to happen because of the stress that is being put on the spokes. I don't think I explained that correctly, but anyway I got some new wheels. It's even an upgrade, so I was okay with it since I was thinking of upgrading my components next year anyway. I'd really like to have a good race ready ride.
Got out yesterday morning for a nice long ride, and what a difference! The wheels were responsive, stiff and smooth throughout the ride. The old wheels felt sluggish and soft by the end of a long ride, and I thought it was just me getting tired. I think now that they were warped in some way that was causing the wheel to stress over the course of a ride and breaking spokes throwing the wheel out of alignment. So, a big thumbs up to the new wheels!
I took the same long route to Bethel and around to Owensville and back. I am really loving this ride. It provides a nice variety of hills and flats, as well as the advantage of being a loop so there is no out and back. I always disliked out and back routes. I added a few miles on by taking a little side road to the bottom of the spill way at East Fork. It adds mileage as well as another 1/2 mile hill to the course. Just thinking about it makes me itch for another run at it.
Stats:
Odo: 950.2 miles
Dist: 54.79 miles
Time: 3:15.56
Avg: 16.7 mph
Max: 39.1 mph
Looking forward to the milestone of breaking 1000 miles for the first time this week!
Thursday, August 03, 2006
8/03/2006 Commuting by Bicycle
I got off to an early start this morning. I was about 20 minutes early getting out the door, so I was able to relax and take a little more time on the commute in. It worked out nicely because my legs were a bit tired after yesterday's double workout. I was still able to maintain a reasonable pace on the flats, but I was definitely not in top form. It was a great ride though. The only thing that keeps these commutes from being great is dragging my backpack on my back.
1st half of the commute:
Odo: 869.5 miles
Dist: 25.37 miles
Time: 1:38:31
Avg: 15.4 mph
Max: 34.6 mph
I can't believe it! Early on during my ride home I broke yet another spoke. It is just unreal that this keeps happening. I'm taking the bike back to the shop today to have it looked at. There must be something wrong with the rear wheel that this keeps happening. With the broken spoke I ended up dragging my back wheel home as it wobbled and rubbed the rear brakes the whole way. It really slowed me down and made the ride grueling. By the time I reached the final hill on Filager I was completely wiped out and had to walk part of it. I stopped about half way for a rest, but made the final push up the hill.
Total Stats for ride:
Odo: 894.6 miles
Dist: 50.53 miles
Time: 3:22:19
Avg: 14.9 mph
Max: 34.6 mph
1st half of the commute:
Odo: 869.5 miles
Dist: 25.37 miles
Time: 1:38:31
Avg: 15.4 mph
Max: 34.6 mph
I can't believe it! Early on during my ride home I broke yet another spoke. It is just unreal that this keeps happening. I'm taking the bike back to the shop today to have it looked at. There must be something wrong with the rear wheel that this keeps happening. With the broken spoke I ended up dragging my back wheel home as it wobbled and rubbed the rear brakes the whole way. It really slowed me down and made the ride grueling. By the time I reached the final hill on Filager I was completely wiped out and had to walk part of it. I stopped about half way for a rest, but made the final push up the hill.
Total Stats for ride:
Odo: 894.6 miles
Dist: 50.53 miles
Time: 3:22:19
Avg: 14.9 mph
Max: 34.6 mph
Wednesday, August 02, 2006
8/02/2006 Strength Training & Running
Strength Training
This was a much needed workout day. I was having a low energy day yesterday, and very easily could have been a lazy couch potato all day if I wouldn't have gotten to the gym. It was so hot outside and I had a day off so there really wasn't any reason to go outside. Pile on to that the fact that I was having a bad morning and it could've easily turned into a do-nothing day. I'm glad that I got out and did the workout. It left me in a better frame of mind. I decided to double up and do some running.
eliptical = 15 minutes on Fat Burning
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
Running
Since it's been entirely too long I decided to run some intervals. I'm gonna try to get some more of these in as preparation for the remaining races this year. I was also interested in how I would feel doing the intervals and how my times would hold up. Earlier in the year when I tried these I would wear out pretty quickly. I'm very happy with the results. I ran 1/2 mile intervals for 3 miles. The first interval was the slow and second fast as is pretty clear from the splits. I was able to maintain a consistent pace throughout and even kick it a little on the last split. I would've been pretty happy with this time as a race time last year, so to see it as a training time is great. It's little things that keep me motivated!
In Zone: 5:42 I set it for zone 5 (171-190) so it appears I overestimated what my heart rate would be.
Avg HR: 160 bpm
Peak HR: 181 bpm
Min HR: 103
Total Cal: 402
1st split: 4:25
2nd split: 3:27
3rd split: 4:34
4th split: 3:26
5th split: 4:36
6th split: 3:21
Total Time: 23:47
2 min. Recover
177 bpm - 119 bpm
This was a much needed workout day. I was having a low energy day yesterday, and very easily could have been a lazy couch potato all day if I wouldn't have gotten to the gym. It was so hot outside and I had a day off so there really wasn't any reason to go outside. Pile on to that the fact that I was having a bad morning and it could've easily turned into a do-nothing day. I'm glad that I got out and did the workout. It left me in a better frame of mind. I decided to double up and do some running.
eliptical = 15 minutes on Fat Burning
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
Running
Since it's been entirely too long I decided to run some intervals. I'm gonna try to get some more of these in as preparation for the remaining races this year. I was also interested in how I would feel doing the intervals and how my times would hold up. Earlier in the year when I tried these I would wear out pretty quickly. I'm very happy with the results. I ran 1/2 mile intervals for 3 miles. The first interval was the slow and second fast as is pretty clear from the splits. I was able to maintain a consistent pace throughout and even kick it a little on the last split. I would've been pretty happy with this time as a race time last year, so to see it as a training time is great. It's little things that keep me motivated!
In Zone: 5:42 I set it for zone 5 (171-190) so it appears I overestimated what my heart rate would be.
Avg HR: 160 bpm
Peak HR: 181 bpm
Min HR: 103
Total Cal: 402
1st split: 4:25
2nd split: 3:27
3rd split: 4:34
4th split: 3:26
5th split: 4:36
6th split: 3:21
Total Time: 23:47
2 min. Recover
177 bpm - 119 bpm
Tuesday, August 01, 2006
7/29 - 7/30/2006 Running & Bicycling
7/29/2006 Running
With my bike still in the shop on Saturday I had to get outside and exercise. I decided to get out and do a longer run. I was actually hoping to get up over 6 miles, but it just wasn't happening. Once the heat started kicking in the thoughts of going longer quickly vanished. The longest runs I have left this year are a couple of 10k's and the 6 miles for the Little Miami, so I feel really good about the run despite not raising my mileage. I did my usual course for the long run. I started out by running back through Meghan's Run and then circling back around down Filager out 222 and back up the Hell Hill that is 132. The key to this run for me is seeing how I recover from the hill, and so far things are looking good. I was able to recover and finish the run at a strong pace. It was a 6 mile run in 52 minutes.
7/30/2006 Bicycling
This was my longest ride of the year, and maybe the hottest ride of the year! I wanted to get out early, around 7:30, but faced a little setback in the form of an exploding tube. I was pumping up my tires and the rear tire suddenly exploded in a loud pop! It literally sounded like a gun going off in the quiet morning. Luckily I had a spare and quickly changed it. I guess that's one benefit of all the issues and flats I've had this year, I've become fairly adept at changing tubes.
Once I got out on the road I was off to a bit of a slow start. The morning was foggy and cool, which was nice, but left me feeling a bit groggy and sluggish. I felt more like cruising and staring off into the fog. It is definitely one of those times where I wished I had a camera with me. Actually I do wish I had a camera to carry with me, because I also got very close to some deer inside of East Fork Park. One of these days I'll get one that I can carry with me. By 10:00 the fog had all burned off and the sun was bright and burning. It made for a tough second half, but well worth the heat to ride.
The ride was a big loop with a couple of little side trips into East Fork State Park. While I was riding in the park there were other people riding and running in preparation for Sunday's East Fork Triathlon & Duathlon. I am very tempted to do this race, but I really just want to take some time off from racing over the next couple of weeks and go into The Buckeye Challenge fresh and ready to race. I might ride over there on Sunday while the race is going on to check things out, but I am going to resist the urge to race.
All in all it was a great ride. It works out perfectly as a course. At about thirty miles there is a place to stop in Williamsburg and refresh with a snack and my new favorite biking break drink. The Starbuck's Frappuccino Coffee drink is 9.5 oz. of energy in a bottle. It is a perfect boost to get me going for the second halfo of the ride. I don't know if it is the best thing to have, but it is delicious and refreshing, especially after drinking lukewarm water and gatorade for an hour and a half.
Odo: 844 miles
Dist: 50.58 miles
Time: 3:03:28
Avg: 16.5 mph
Max: 37.9 mph
Here is an overview of the ride. It was a bit cumbersome and time consuming to map it out with the gmap pedometer, but it is also cool to see the distance that I travelled.
With my bike still in the shop on Saturday I had to get outside and exercise. I decided to get out and do a longer run. I was actually hoping to get up over 6 miles, but it just wasn't happening. Once the heat started kicking in the thoughts of going longer quickly vanished. The longest runs I have left this year are a couple of 10k's and the 6 miles for the Little Miami, so I feel really good about the run despite not raising my mileage. I did my usual course for the long run. I started out by running back through Meghan's Run and then circling back around down Filager out 222 and back up the Hell Hill that is 132. The key to this run for me is seeing how I recover from the hill, and so far things are looking good. I was able to recover and finish the run at a strong pace. It was a 6 mile run in 52 minutes.
7/30/2006 Bicycling
This was my longest ride of the year, and maybe the hottest ride of the year! I wanted to get out early, around 7:30, but faced a little setback in the form of an exploding tube. I was pumping up my tires and the rear tire suddenly exploded in a loud pop! It literally sounded like a gun going off in the quiet morning. Luckily I had a spare and quickly changed it. I guess that's one benefit of all the issues and flats I've had this year, I've become fairly adept at changing tubes.
Once I got out on the road I was off to a bit of a slow start. The morning was foggy and cool, which was nice, but left me feeling a bit groggy and sluggish. I felt more like cruising and staring off into the fog. It is definitely one of those times where I wished I had a camera with me. Actually I do wish I had a camera to carry with me, because I also got very close to some deer inside of East Fork Park. One of these days I'll get one that I can carry with me. By 10:00 the fog had all burned off and the sun was bright and burning. It made for a tough second half, but well worth the heat to ride.
The ride was a big loop with a couple of little side trips into East Fork State Park. While I was riding in the park there were other people riding and running in preparation for Sunday's East Fork Triathlon & Duathlon. I am very tempted to do this race, but I really just want to take some time off from racing over the next couple of weeks and go into The Buckeye Challenge fresh and ready to race. I might ride over there on Sunday while the race is going on to check things out, but I am going to resist the urge to race.
All in all it was a great ride. It works out perfectly as a course. At about thirty miles there is a place to stop in Williamsburg and refresh with a snack and my new favorite biking break drink. The Starbuck's Frappuccino Coffee drink is 9.5 oz. of energy in a bottle. It is a perfect boost to get me going for the second halfo of the ride. I don't know if it is the best thing to have, but it is delicious and refreshing, especially after drinking lukewarm water and gatorade for an hour and a half.
Odo: 844 miles
Dist: 50.58 miles
Time: 3:03:28
Avg: 16.5 mph
Max: 37.9 mph
Here is an overview of the ride. It was a bit cumbersome and time consuming to map it out with the gmap pedometer, but it is also cool to see the distance that I travelled.
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