Like CGB, I have not posted this summer. But it's not been for lack of training; I simply haven't had much to write about. We left Alabama for two months in June and July (one of the luxuries of my job is that I can take it with me when classes are out) and stayed with family in New England. We spent June with family in the Boston and the Sakonet River areas, and I spent nearly the entire month on the bike. It rained a lot, and several days I ran just so that I wouldn't have to clean the bike after riding on wet, sandy roads. But whenever the weather broke, I was in the saddle. I rode 400 miles in June and ran another 60-ish.
Oh, yeah... and I did this. Did I mention that we won?
We spent July with family in Maine, and I was all about the trail runs. I ran at least 120 miles in July (and rode another 100). Very few of my runs were on roads, and almost none of were flat. One run in particular, which I must have done at least 20 times, was a 3-1/2 mile lollipop loop with over 500 feet of elevation gain. I love trail running more than anything, so I was out no matter the weather: rain, fog, drizzle, torrential downpour... all the different types of weather that Maine had to offer in July. (The sun was conspicuous by its absence.)
Now we're back in 'Bama. I've been mixing the runs and ride a little more evenly, but I'm still favoring the bike, mostly because I have lots of people with whom to ride. In fact, I never ride alone anymore in Alabama unless I'm doing intervals in my neighborhood or hill repeats downtown, or I'm commuting to work. For some reason, cycling has become hugely popular in the last several months here, and now you can't throw a water bottle without hitting a guy wearing Lycra on a bike with skinny tires. In addition to my usual hodge-podge of students and friends from church with whom I ride on occasion in various combinations, I now have three groups that I ride with quite regularly.
On Tuesday and Thursday mornings at 5:30 AM I go out with a group of guys from the neighborhood, who are mostly competitive mountain bikers, and who use our training rides on the road bikes for conditioning. The rides are usually pretty laid back, 25 to 30 miles, under 20 mph. It's a great way to start the day and to get base miles into my legs, and it doesn't take away from work or family time. The fam is usually waking up just as I return, so I get to enjoy breakfast with my brood before starting work.
On the weekends I have choices, choices, choices. On Saturday mornings, several groups of cyclists go out, including two groups of multi-sport athletes, an A group and a B group. The A group typically rides 40 to 80 miles at 25+ mph, while the B group rides 30-ish miles at 20 mph. I'm the strong guy in the B group, so if I want an easy training ride I can go with them.
I am decidedly middle of the pack in the A group. So, if I'm looking for a heart attack I go out with them. If you've never done it, riding 25+ mph in a paceline is a killer workout. When you're second in line, and the lead guy peels off, and it's now your turn to pull, you feel like you just rode into a brick wall. On the other hand, when you're done pulling and you drop to the back, it's like being towed behind a race car. It's pretty fun to go 27 mph while barely peddling.
Throw in intervals and hill repeats, and I've been working the bike a lot this year. I had 1500 miles at the end of June, and I just passed 1800 today. I'm still running, but my running has been very strategic: almost all speed work, hills, and recovery runs. We'll see whether this works. I need to run another 10k to see how I've come along. When I do, I'll post the results.
Sunday, August 23, 2009
Friday, August 21, 2009
Finally, Some Good Weeks...
Over the summer, I have not been very consistent with my training. It is quite a shame since the weather was not very hot or humid until August. Now, I am trying to catch up. Yet, in catching up, I have had two very good weeks... finally.
Week of August 3 - Total 50 miles
Monday - 3 miles easy
Tuesday - 6 miles, including 6 fartleks
Wednesday - 12 miles
Thursday - 3 miles easy (though pushing the stroller)
Friday - 7 miles, including 2 x 800, 3 x 400, 4 x 200, all at 1:26 1/4 mile pace
Saturday - 4 miles easy (though pushing the stroller)
Sunday - 15 miles, including 8 x hill repeats
It felt very good to put in the miles and to make them quality miles. So, I tried to followed it up with another strong week.
Week of August 10 - Total 44 miles
Monday - Rest
Tuesday - 5 miles
Wednesday - 10 miles
Thursday - 4 miles easy
Friday - 10 miles, including 3 x 800 (1:28 pace), 3 x 400 (1:26 pace), 3 x 200 (1:24 pace)
Saturday - 15 miles
Sunday - Rest, though Isabelle and I hiked a mountain
On Monday - Wednesday, I biked into and from work (10 miles round trip). The biking did not necessarily tire me out, but it was the first time I added those to running miles, with speed. Factor in the 10 miles on Friday that included the track work, and you can probably guess that I died at around 11 miles on Saturday. I gutted it out, but the end of that run stunk.
Well, I will try to keep you informed of the next week. Thank you for keeping up with this blog.
Week of August 3 - Total 50 miles
Monday - 3 miles easy
Tuesday - 6 miles, including 6 fartleks
Wednesday - 12 miles
Thursday - 3 miles easy (though pushing the stroller)
Friday - 7 miles, including 2 x 800, 3 x 400, 4 x 200, all at 1:26 1/4 mile pace
Saturday - 4 miles easy (though pushing the stroller)
Sunday - 15 miles, including 8 x hill repeats
It felt very good to put in the miles and to make them quality miles. So, I tried to followed it up with another strong week.
Week of August 10 - Total 44 miles
Monday - Rest
Tuesday - 5 miles
Wednesday - 10 miles
Thursday - 4 miles easy
Friday - 10 miles, including 3 x 800 (1:28 pace), 3 x 400 (1:26 pace), 3 x 200 (1:24 pace)
Saturday - 15 miles
Sunday - Rest, though Isabelle and I hiked a mountain
On Monday - Wednesday, I biked into and from work (10 miles round trip). The biking did not necessarily tire me out, but it was the first time I added those to running miles, with speed. Factor in the 10 miles on Friday that included the track work, and you can probably guess that I died at around 11 miles on Saturday. I gutted it out, but the end of that run stunk.
Well, I will try to keep you informed of the next week. Thank you for keeping up with this blog.
Monday, June 29, 2009
A Month Later...
Well, it has now been over a month since my last post. Last year, I was very good at this whole blog thing. This year... not so much. Well, let's get caught up:
1) Congratulations to the 2009 Aggie Man Champions, The Brothers Mac! Great effort, great showing, great victory! And it looks like Chewbacca has manners. Perhaps the Sasquatch can live amongst the peoples.
Being first and foremost a runner, I am very impressed by the 5:59 pace that Alotmoreflash(than me) held running up hill. To be honest, I am not certain if he has actually run an 18:59 5K, yet, but I think that the Aggie man performance was good enough to say he accomplished the goal. Can I get a positive vote from the readers, please?
2) Last Thursday, I ran in the JP Morgan Chase Corporate Challenge in Boston. It is a 3.5 mile race from Charles St. to Kenmore Square and back. I have run in it each of the past several years and always seem to be on the high side of 24 minutes. With 14,000 runners on one side of Commonwealth Avenue (which bottle-necks under the narrow Mass Ave overpass), I believe I usually end up running closer to 18 miles. So, this year, I made it a point to get as close to the front as possible. After weaving my way up prior to the race start, I was able to start only 5 seconds back from the lead runners and therefore, was able to quickly get into a rhythm and nestled into a similarly paced pack. By the way, the battery on my watch died two nights prior and was unable to get it changed. With out my trusty guide, I may have gone out to fast, because I felt myself die off on the return trip. I gained a little momentum coming into the final 0.75 miles and was able to finish strong. One guy came up next to me in the final stretch and said, "Come on", in a challenging and encouraging way. It picked my feet up, helped me dig deep and energized me to victory in this mini-foot race at the end of the larger race. I finished in 21:15 (a 6:04 pace).
3) This past week, including the Corporate Challenge, I put together my strongest week in a long time. I ran 37 miles with a 10 miler and a 12-13 miler mixed in. I took it easy on the longer run and just enjoyed it. It felt good and when I had finished, I felt relatively fresh. Now, if you asked my wife and kids, they would counter by saying that I did not smell relatively fresh. Nothing a shower and a full stick of deodorant can't take care of.
Well, I need to start posting more often. Thank you for staying put.
1) Congratulations to the 2009 Aggie Man Champions, The Brothers Mac! Great effort, great showing, great victory! And it looks like Chewbacca has manners. Perhaps the Sasquatch can live amongst the peoples.
Being first and foremost a runner, I am very impressed by the 5:59 pace that Alotmoreflash(than me) held running up hill. To be honest, I am not certain if he has actually run an 18:59 5K, yet, but I think that the Aggie man performance was good enough to say he accomplished the goal. Can I get a positive vote from the readers, please?
2) Last Thursday, I ran in the JP Morgan Chase Corporate Challenge in Boston. It is a 3.5 mile race from Charles St. to Kenmore Square and back. I have run in it each of the past several years and always seem to be on the high side of 24 minutes. With 14,000 runners on one side of Commonwealth Avenue (which bottle-necks under the narrow Mass Ave overpass), I believe I usually end up running closer to 18 miles. So, this year, I made it a point to get as close to the front as possible. After weaving my way up prior to the race start, I was able to start only 5 seconds back from the lead runners and therefore, was able to quickly get into a rhythm and nestled into a similarly paced pack. By the way, the battery on my watch died two nights prior and was unable to get it changed. With out my trusty guide, I may have gone out to fast, because I felt myself die off on the return trip. I gained a little momentum coming into the final 0.75 miles and was able to finish strong. One guy came up next to me in the final stretch and said, "Come on", in a challenging and encouraging way. It picked my feet up, helped me dig deep and energized me to victory in this mini-foot race at the end of the larger race. I finished in 21:15 (a 6:04 pace).
3) This past week, including the Corporate Challenge, I put together my strongest week in a long time. I ran 37 miles with a 10 miler and a 12-13 miler mixed in. I took it easy on the longer run and just enjoyed it. It felt good and when I had finished, I felt relatively fresh. Now, if you asked my wife and kids, they would counter by saying that I did not smell relatively fresh. Nothing a shower and a full stick of deodorant can't take care of.
Well, I need to start posting more often. Thank you for staying put.
Ouch
Ran with Alotmoreflash yesterday. He ran my legs off. No joke. My calves, quads, femurs, tibias, tendons, and ligaments are strewn all over the road. I am trying to order a new set of legs this morning over the telephone, but am still on hold at present.
Monday, June 22, 2009
Pictures of the Relay
A photo-documentary of our adventure.
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Very strong.
At the pre-race meeting: Alotmoreflash listening intently, Behemoth apparently amused by something in his mind, and me looking like a really wimpy biker boy who has lost his way and ended up on a beach, where he obviously does not belong.
Chaos before the start.
Behemoth looking serene amidst it all. Notice the cool hat hat. I could never pull that off.
He's ready to race, nonetheless.
Alotmoreflash waiting for me at the second transition with his support crew.
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Me, exhausted, finishing the last climb.
Alotmoreflash, looking strong at the finish.
Very strong.
The victors, with some members of our fan club.
Thunder, Lightning, and the Skinny Guy in the Middle
The brothers Mac and I competed as a relay team in a kayak triathlon on Saturday: my own personal dream team. Behemoth Brother Mac (a/k/a "Sasquatch") paddled a kayak 2 miles through a tidal basin, I rode the TT bike 25 miles on hilly roads, then Alotmoreflash ran three miles up a mountain. We emerged victorious, completing the course in 1:46:30. We are now undefeated as a kayak-bike-run-multi-sport-relay-in-northern-New-England team. That particular distinction is unlikely to land us on ESPN any time soon, but our own sense of hard-earned glory is entirely undiminished by the fact that our wives, and not Chris Berman, met us at the finish line.
The race started in three waves. Swimmers went first, then 30 minutes later the individual men in the kayak race started. Finally, three minutes after the men got underway, the individual women kayakers and relay teams began. Now, Behemoth is a true gentleman, it must be mentioned. Being surrounded by women in unstable vessels with thin hulls got the better of him. He began at the back of the pack (in the last wave) and yielded his way through the first leg of the race. He even back-paddled to avoid colliding with a reckless kayaker at one point! I, of course, would have rammed her as hard as possible and then left her to drown.
I have seen Behemoth's competitive spirit awakened. He can be downright scary. He was not very scary on Saturday. Next time we will have to provoke him mightily before the start. Maybe something involving pepper spray, nails, and a hot poker.
In spite of all of the obstacles Behemoth created for himself, he paddled fast, as I knew he would. I watched him depart, then went to set up my gear for my own leg, so I didn't get to watch him race. However, he arrived at the first transition just 38 seconds after the lead team kayaker. Then it was my turn.
The bike course started about 20 feet above sea level. (Behemoth had to run up a short, steep hill to meet me after landing his kayak.) It ended 371 feet above sea level. In between, the course contained over 650 feet of climbing, spread out over 25 miles. It also contained approximately 1,726 pot holes and 1,237,528 frost heaves, all strategically placed to force a cyclist travelling at race speed to choose between (1) risking massive, irreparable damage to his carbon-fiber fork, then to his face as he flipped over his suddenly-detached front wheel; or (2) swerving into oncoming traffic and playing chicken with a jacked-up half-ton pickup truck. In other words, it was a lot like a 25-mile time trial in the Tour de France, but without the cheering crowds or support crew or television coverage or corporate sponsors, and with some special challenges and obstacles thrown in to make things more interesting.
I managed to pick off all the relay racers in front of me during the early part of the ride, then I went after the individual men, who, you will recall, had a head start on us. I reeled in all but one, and Alotmoreflash passed that guy on his run...
... which was inspired. Simply inspired. Apparently the key to getting Alotmoreflash to run fast is to put a mountain in his way. He ascended 300 feet in three miles and ran his leg in 17:57! That's a 5:59 pace... uphill! Sick. And he barely broke a sweat. He did show up at the finish with a lot of mud on his feet and legs, but we think he must have stopped somewhere and deliberately applied that to make it appear that he had worked hard on the trails.
So, we made a good showing. The next closest relay team finished eight and a half minutes after we did, and the next closest competitor in the kayak race was nearly five minutes slower. We need to find some other races in which to put these skills to use. And of course we plan to return to this race next year to defend our title.
Fun stuff.
As usual, pictures are forthcoming. Stay tuned...
The race started in three waves. Swimmers went first, then 30 minutes later the individual men in the kayak race started. Finally, three minutes after the men got underway, the individual women kayakers and relay teams began. Now, Behemoth is a true gentleman, it must be mentioned. Being surrounded by women in unstable vessels with thin hulls got the better of him. He began at the back of the pack (in the last wave) and yielded his way through the first leg of the race. He even back-paddled to avoid colliding with a reckless kayaker at one point! I, of course, would have rammed her as hard as possible and then left her to drown.
I have seen Behemoth's competitive spirit awakened. He can be downright scary. He was not very scary on Saturday. Next time we will have to provoke him mightily before the start. Maybe something involving pepper spray, nails, and a hot poker.
In spite of all of the obstacles Behemoth created for himself, he paddled fast, as I knew he would. I watched him depart, then went to set up my gear for my own leg, so I didn't get to watch him race. However, he arrived at the first transition just 38 seconds after the lead team kayaker. Then it was my turn.
The bike course started about 20 feet above sea level. (Behemoth had to run up a short, steep hill to meet me after landing his kayak.) It ended 371 feet above sea level. In between, the course contained over 650 feet of climbing, spread out over 25 miles. It also contained approximately 1,726 pot holes and 1,237,528 frost heaves, all strategically placed to force a cyclist travelling at race speed to choose between (1) risking massive, irreparable damage to his carbon-fiber fork, then to his face as he flipped over his suddenly-detached front wheel; or (2) swerving into oncoming traffic and playing chicken with a jacked-up half-ton pickup truck. In other words, it was a lot like a 25-mile time trial in the Tour de France, but without the cheering crowds or support crew or television coverage or corporate sponsors, and with some special challenges and obstacles thrown in to make things more interesting.
I managed to pick off all the relay racers in front of me during the early part of the ride, then I went after the individual men, who, you will recall, had a head start on us. I reeled in all but one, and Alotmoreflash passed that guy on his run...
... which was inspired. Simply inspired. Apparently the key to getting Alotmoreflash to run fast is to put a mountain in his way. He ascended 300 feet in three miles and ran his leg in 17:57! That's a 5:59 pace... uphill! Sick. And he barely broke a sweat. He did show up at the finish with a lot of mud on his feet and legs, but we think he must have stopped somewhere and deliberately applied that to make it appear that he had worked hard on the trails.
So, we made a good showing. The next closest relay team finished eight and a half minutes after we did, and the next closest competitor in the kayak race was nearly five minutes slower. We need to find some other races in which to put these skills to use. And of course we plan to return to this race next year to defend our title.
Fun stuff.
As usual, pictures are forthcoming. Stay tuned...
Sunday, May 24, 2009
One up
If that's what CGB is doing right now, without training, I'm in trouble once he gets motivated. Congrats to him on a blistering 5k run. 18:17 is just. plain. fast.
Not to be outdone by CGB's recent defeat by a girl in a 5 mile race, I went out yesterday and got myself beat by two girls in a five mile race. The race was the Jubilee CityFest 8k, the city's big annual race. The event offers prize money, and thus attracts some very good runners from around the state. The course is extremely hilly. Indeed, the first two miles are mostly uphill.
I have not done any speed work since the duathlon, more than a month ago, but I have done a lot of riding. Thus, I was strong, but slow. Every time we climbed I gained on the race leaders. Then we would hit a flat stretch and they would all pull away from me as if my feet were sealed in concrete. Two women passed me on a flat stretch in mile 3. Shortly thereafter, we climbed a rather steep hill and I gained back all the ground I had lost on them. Then the terrain leveled off, and they shot ahead. I think I must have deflated like a leaky balloon. I ended up running that mile in 7 minutes even, by far my slowest mile. I got my mojo back in mile 4, which was all downhill. I ran mile 5, a long, straight stretch with medium-sized rollers, in 6:06.
The result: 32:26, 12th overall. My pacing was so inconsistent that I didn't really have a pace; I had paces. Several of them. I probably looked like a rookie out there. I sure felt like one. Not my best day. Fortunately, we're not done yet with this 10k challenge.
Not to be outdone by CGB's recent defeat by a girl in a 5 mile race, I went out yesterday and got myself beat by two girls in a five mile race. The race was the Jubilee CityFest 8k, the city's big annual race. The event offers prize money, and thus attracts some very good runners from around the state. The course is extremely hilly. Indeed, the first two miles are mostly uphill.
I have not done any speed work since the duathlon, more than a month ago, but I have done a lot of riding. Thus, I was strong, but slow. Every time we climbed I gained on the race leaders. Then we would hit a flat stretch and they would all pull away from me as if my feet were sealed in concrete. Two women passed me on a flat stretch in mile 3. Shortly thereafter, we climbed a rather steep hill and I gained back all the ground I had lost on them. Then the terrain leveled off, and they shot ahead. I think I must have deflated like a leaky balloon. I ended up running that mile in 7 minutes even, by far my slowest mile. I got my mojo back in mile 4, which was all downhill. I ran mile 5, a long, straight stretch with medium-sized rollers, in 6:06.
The result: 32:26, 12th overall. My pacing was so inconsistent that I didn't really have a pace; I had paces. Several of them. I probably looked like a rookie out there. I sure felt like one. Not my best day. Fortunately, we're not done yet with this 10k challenge.
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