Friday morning spin class

1h 00m 20.00 miles 20.00 Mi/hr

5:30 AM

am spin class

Last speedwork run Thursday

43m 54s 6.00 miles 07m 19s/Mi

4:30 PM

1 mile warmup @ 8
4 miles @ 6:58
1 mile cooldown @ 8

Felt good today.

First run back, easy treadmill run

56m 7.00 miles 08m/Mi

4:30 PM

LTF treadmill run. The ibuprofen has my thermostat screwed up, and I was sweating like crazy. That should subside. Run felt okay, but I'm just tired.

Feeling better, but not 100%

Heck, at this point, I'm just glad to be feeling 50%! Fever broke between 4 and 6am. It's amazing how quickly the body bounces back when it knows it's on the mend. It's just like a switch was pressed and I'm better. So, I'm behind a run, but this is still taper time anyway. A walk-jog-run day this afternoon, to ease back in and get some sense of where I am recovery-wise.

Under the weather-flu has struck

Had a good run with Paul last Thursday. 2 miles of single-track (Company Mill to Crabtree Creek and back) to warmup before meeting Paul for 6.1 on the b/b trails.

Friday, I awoke with a sore throat, and decided to not do the planned swim.

Saturday, I awoke, feeling better, but not 100%. Last longish run prior to the marathon. We did bridge to nowhere to Company Mill to Graylyn to Sycamore, back down Graylyn to Company Mill, back to bridge to nowhere. 10.1 miles. I felt pretty fair during the first half, but I could tell I was fatigued about mile 7. We were chasing Alex up Company Mill, and I was staying with him, but it was taking more effort than normal. Once we got back on the b/b trail and rounded the curve at Airport Overlook, Dusty and Rama took off and I had nothing to offer.

After the run and some Starbucks warmup, I met Lainey and the boys for a 3 mile walk over at Reedy Creek entrance, to show them some of the race route. I started feeling pretty bad once we got home. Checked the temperature-102 and rising.

All of Sunday was shot; fever, chills, aches, pains, etc.

Fever seems to have broken as of noon today. We'll see.

Thursday am spin class, very light weight routine

Speedwork at the spin class. Felt pretty good. Good to spin out the legs after yesterday's run.

Crunches and some lower back strengthening was enough for today.

PM Umstead EASY run, up to 10 miles, but probably a lot less. And I mean it this time.

Nothing faster than an 8:15 today. Maybe even 8:30. Should we go for 9:00? It's taper time!!!

Wednesday speedwork run

Last speedwork workout before the marathon.

Speedwork from Wimberley (milemarkers shown after time split)
7:55 3.5-2.5 warmup
7:35 2.5-3.5 warmup
6:26 3.5-4.5 speed 1
4:06 4.5-4 recovery 1
6:33 4-5 speed 2
4:35 5-4.5 recovery 2 (stopped to straighten out socks...)
6:20 4.5-3.5 speed 3
4:13 3.5-3 recovery 3
6:22 3-4 speed 4
4:08 4-3.5 recovery 4
7:54 3.5-2.5 cooldown
7:39 2.5-3.5 cooldown

A good effort today

Tuesday afternoon swim

2000m swim, nothing too special about it.
1000m pull, 1000m free.

2:07 (wow!)
2:19
2:22
2:23
2:29
2:22
2:25
2:25
2:28
2:26
rest :30, changed to free
2:35
2:43
2:35
2:39
2:44
2:36
2:36
2:35
2:39 cooldown
2:39 cooldown

ATT easy run

I got back on schedule yesterday with a 10-miler, EASY run on the ATT. The first mile took a little getting into (sore in places I'm not used to being sore in...) after Sunday's pretty hard 20-mile run in Umstead. Started at Wimberley Road access. It was a beautiful day to run.

8:42 3.5-4.5
8:00 4.5-5.5
7:53 5.5-5.5
7:38 5.5-4.5
7:44 4.5-3.5
8:01 3.5-4.5
7:53 4.5-5.5
7:50 5.5-5.5
7:47 5.5-4.5
7:50 4.5-3.5

More importantly, I got home in time to get the boys ready for bed ;). Bathtime with two boys is always fun!

Last long run, and it was a good one

Kevin and I started a little after 8am from Bridge to Nowhere. He's very fast, and was obviously holding back to run with me. We did the BTN-Reedy Creek-Turkey Creek South to North route together, then when we got to Graylyn, he turned left and headed back towards the start (he was only planning to run 15). I turned right and headed up to the Graylyn gate, and then retraced the route. 10 miles out, 10 miles back. 1:17:50 out, 1:15:53 back, for a 7:41 overall. If I can come within 20-30 seconds of that pace on race day for the full 26.2, I will be ecstatic. A great run, probably my toughest mentally, but I'm ready for the race now. Taper 3 weeks, then it's go-time! The hay is in the barn, as they say.

Saturday "Rest" Day...not

My whole family has the flu except me (knock on wood). Perfect timing.

My other hobby is a car club (actually 2 of them). For one of them, I am the activities director, and today was our annual board of directors meeting and club banquet (which I organized and was hosting), in Concord. Departed Apex at 10:15am, arrived in Concord at 12:30pm, and had a business lunch until 3:45pm. The banquet started at 5:30 (social hour), with dinner at 6:30. I departed Concord at 9:55, and was home by midnight.

Last long run Sunday, 20 miles, with Kevin (another Team BNB member who is running the Boston Marathon this year!!)

Friday morning swim, drills

I just can't make it to the pool by 5:15. Of course Paul and Chris were already in the water at 5:10am...
Paul had a 2400m plan. I knew I would not be swimming that far, so I modified the plan a little for me.
200 free w/u 4:53
50 kick 2:36
1:00 rest
200 pull 4:28
:30 rest
100 free 2:26
100 free 2:32
100 free 2:29
:15 rest
500 pull 11:56
1:00 rest
100 free 2:28
50 free 1:19
100 free 2:38
50 free 1:19
100 free 2:39
50 free 1:16
200 free c/d 5:43

It was slow, but it's done.

Thursday easy run, American Tobacco Trail

This afternoon's run was to be an easy one, 11 miles, on the ATT. It was deserted yesterday. Passed two other runners, and one couple walking, in 1hr26m46s of running. That's about as deserted as I've seen it. Had a great run, very steady easy effort. Mile splits were, starting at MP 3.5 (Wimberley access):
8:20 3.5-2.5 (warmup)
7:52 2.5-1.5 (under the bridge)
7:48 1.5-0.5
7:52 0.5-0.5 (turnaround at New Hill access)
7:52 0.5-1.5
7:45 1.5-2.5 (back under the bridge)
7:46 2.5-3.5
8:00 3.5-4.5 (I pulled back the throttle a little here)
7:56 4.5-5.5 (turned around here)
7:45 5.5-4.5 (put it back down here a little)
7:45 4.5-3.5

Then went home and enjoyed Valentine's Day with my family :).

AM spin, PM tempo

5:30-6:30am spin class w/2 other BNB teammates. Just a spin. Saving the legs some for this afternoon's 11-mile run (3 warmup, 6 @ 7:00 or below, 2 cooldown).

The afternoon run was a little tough. Treadmill run, as follows:
8:00, 7:30, 7:30 (warmup miles), 5 miles @ 6:58, 1 mile @ 7:13, then two at 8:00 to cooldown. Nutrition was off all day, so the first 5-6 miles were a struggle to not..um..seafood. A good solid run though. Everything is feeling good and strong, no issues. It's taking me about 1.5-2 miles to warm up enough to go fast, so I'm taking that into consideration for race day(s).

Laying some bricks

Today was a nice comfy am swim workout. 750 pull, rest a minute, 750 free. I like those. I worked in a speed lap or two in the free section. Finished that, went up for a 20 minute exercise bike ride, max HR 120, 90-95rpm. Then over for a quick 1 mile brick run. Wow, I forgot how hard it is to get the legs moving. I don't really need to be doing bricks before the marathon, but felt this short one wouldn't do any damage. Resting the rest of the day!

Tomorrow is am spin class, pm 11 mile tempo run. Fun fun!

Monday morning dreadmill

To get back on schedule, this morning was a 12-mile treadmill run. Ugh. Nothing like starting a run at 5:30 am, and going nowhere for 1.5 hours. Did the run at a 7:36 average, which included 5 miles @ 8:00, 5 miles @ 7:30, 1 mile @ 7:00, and the last mile @ 6:42. Good enough for a Monday. Resting the rest of the day.

Planned week's workouts:
Tuesday: am swim, pm trainer ride
Wednesday: am spin class, pm 11 mile tempo run
Thursday: am 11 mile easy run, pm trainer ride (maybe)
Friday: am swim, lift
Saturday: maybe am trainer ride, then depart for Charlotte for the day
Sunday: 20(+?) mile run, last long run before the marathon

Umstead run report, Loblolly/Turkey Creek

I took Paul out to Umstead for his first run there today. The route was a mix of single track and bike/bridle trails. The first 1.5 miles were on Loblolly, a very technical trail, with lots of ascent/descent. We popped out on Reedy Creek b/b, then left on Turkey Creek all the way through, then left on Graylyn, left on Reedy Creek b/b again, then right on Reedy Creek Lake b/b. Paul did a great job, his first time on those wild Turkey Creek hills. It was incredibly windy, the air was filled with dust and dirt. Forest fires are lighting up all over the state today; fortunately Umstead was not affected. A very good run today. Not slow by any means, at an 8:38 average for 9 miles.

Saturday ride, breezy!

Paul and I rode the reverse Big Woods route today. Olive Chapel to Tody Goodwin, taking Beaver Creek out to Wilsonville, then Hwy. 64 across Jordan Lake, right on Big Woods, then back via Lystra to Farrington Road, to Martha's Chapel, to 751, to Jean's Berry Patch, back in via Green Hope High School. Even with the fairly strong and steady winds, we did a 20.8 for the 40.5mile ride. We did 5 miles hard in the first 20 miles, then 5 miles hard again at the end.

A very good ride, though my legs were gone by the time we returned.

Umstead run report, Friday swim report

Yesterday I did get to Umstead. I retraced the same route I ran last Wednesday. This was supposed to be an "easy" run, but I became pressed for time due to having to stay at work a little longer than expected. Thus, I cranked up the run a little. Sunday will be the easy day this week, and a little shorter distance.

I started at Reedy Creek entrance, and went down Company Mill to meet up with Reedy Creek b/b, crossed it to Company Mill Spur, then, popped out on Graylyn at the stone bridge, to pick up Sycamore and take it all the way up to the top of Graylyn. I was a little quicker through this section than last week, and did NOT turn my ankle on that same root that's gotten me twice already! Up to Graylyn gate, then back down to North Turkey Creek, all the way to Cedar Ridge. A little faster up Cedar Ridge than normal, then a little faster up the Reedy Creek hill past the lake, for an overall 8 second faster run than last week, with a little easier effort.

As for this morning's 5:15am swim, Paul had a 2300m workout planned.
Warm-up: 200 Swim, 200 Pull, 100 Kick
Main set: 4 * 25 FAST on :30, 100 easy pull, 4 * 50 on :50, 200 easy pull, 4 * 75 on 1:15, 300 easy pull, 4 * 100 on 1:40 Cool down: 200 Swim 2300m total

I was not in for that distance, so I did 1900 (dropping off the last 4*100). There's no way in the world I can hit those numbers, so I did the best I could. Longest swim workout in a while, and I'm feeling it.

Saturday 40+ mile bike.
Sunday 9ish mile run at Umstead.

Umstead looks good today

Things are looking up for a 10.6 in Umstead. Company Mill t0 Sycamore to Turkey Creek North to Cedar Ridge, finishing up at Reedy Creek Lake.

Nice afternoon for a run

I got to the ATT around 4:00, and was on my way by 4:05. The moment I started the run, about 25 raindrops fell and the wind went furious. Then it was over as soon as it started. My first mile was a little slow as I warmed things up (8:11), but the rest were in the 7:15-7:35 range. My last mile was downhill, so I let it roll a little @ 7:04. This was an easy effort run for 9 miles, with the last mile a little kicky.

Tomorrow will either be another 10 miles at Umstead or hill simulation on the treadmill, depending on time available. Saturday's 11 mile run is being moved to Sunday.

Winter riding, 75 degrees

I've been coming in to work a little early these past few weeks, so I took the opportunity yesterday to get out around 2:30 and go see the daylight. Did a nice 40 mile ride down to Moncure (beyond a little) and back. Can you believe shorts and a short sleeve shirt in February? A nasty headwind kept my speed down, but it was a productive ride.

This afternoon will be a nice easy 10 miler on the American Tobacco Trail after work, avg. pace in the 7:45-8:00 range. This is a recovery week on the running front, after last week's 51 miles.

Race countdowns: 31 days til the marathon, 87 days til the half-ironman

:)

Team Zoot GU 2008!

Well, I'm officially a semi-sponsored athlete for 2008. Semi-sponsored, because I will be paying someone to sponsor me. GU Sports in 2007 had a deal where, for about $200, you got 4 48-pack cases of sports gel, some powdered sports drink, bottles, other accessories, and a tri-top and tri-shorts. I heard about this, and thought, hey, that's not a bad deal for all that gear! Retail price of all that stuff is over $500.

So, I applied to be on the 2008 team, knowing that more folks had heard about this deal and would want to be "part of the team" as well. Well, whaddayaknow? I made the cut. I've been a Hammer Heed user on the bike for a couple of years, primarily due to that's what my fellow Team BNB members have used and let me try, but have preferred GU gels on the bike and run more than any other gel, so I was pretty much sold on those. I usually use one per hour on the runs, so, during marathon training and racing, which can include 650 miles or more, at 8 minute average miles, that's 87 gels to be consumed. Just training for one marathon.

Just buying gels, which I am sure I will use all of them this year, would cost $256. So, I'm spending $199 up front, getting about half a season's worth of Gu, 2 canisters of Gu2O (GU's version of Heed), lots of water bottles, gel flasks, gel flask bike mount, socks, visor, tritop, trishorts, and other deals (discounts on additional Gu products, as well as discounts on Zoot products).

I'm trying to find the disadvantage here...
My responsibilities:

• To represent the Zoot and GU brands with a positive attitude and enthusiastic spirit


• To act as a passionate ambassador for the sport of triathlon at large


• To exhibit exemplary conduct at all reace venues in regards to fellow athletes, race officials, spectators, and community members


• To wear my Team Zoot GU uniform in all triathlon and duathlon races, and other events where appropriate


• To train and race with GU Energy Gel and GU2O Sports Drink (except where unrealistic due to other brands being served on course)


• To refrain from promoting competitive products


• To have as much fun as possible while doing all the above!

So, I'll try to keep you updated on how things go in training for the events listed on this site, as well as the results of said events.

Today's workout: 1000m swim at lunch, long bike ride this afternoon (40mile)

First post-why Team BNB?

This is the first post in what I hope to be a narrative of Team BNB's exploits. Team BNB is the loosely formed "team" we founded a year or so ago. The name comes from just a simple observation by our small group of cycling/triathlete buddies, that every time we went out for a ride together, someone had a flat, or forgot their shoes, or dropped a water bottle, or broke a part, etc. We called it the "Bad News Bears" ride. So the name stuck. I ordered some Euro-style decals with BNB on them, Team Bad News Bears below. We have about 8-10 steady members of the "team". Most of the guys who have applied the decal to their bike have had an increase in luck. The others? Not so much...

You'll see the decal prominently displayed near the cranks on my '06 Felt in the picture. That's my oldest son helping out in transition prior to one of my 2007 races.


The purpose of this blog is to share some of the ups and downs of an amateur triathlete's season.

A little about me-I've been doing triathlons since 2005 (well, my first was in late 2004, but it was a relay). I've done about 3 races per year, mostly sprints, with my first international distance race in 2007. Also in 2007, I did my first half-marathon (1:37:45), and almost broke 20 in a hilly 5k (20:28). But, I'm not a runner. Yet.

I prefer cycling. I have two bikes; a 2000 Giant OCR3, and a 2006 Felt S32. I prefer the Felt for 80% of my riding. It's blue, but it's fast (common knowledge that red bikes are fast, right?) I'm getting faster every year, and the cycling has been my strong suit in all my previous triathlons.

For 2008, I have a fairly ambitious (for me) race plan:
March 8 Umstead Trail Marathon (yes, my first marathon will be entirely within the confines of Umstead State Park in Raleigh, NC.
April 26 Skirtchaser 5k; Raleigh, NC
May 3 White Lake Half Ironman triathlon; White Lake, NC
August 9 Bandit's Challenge International distance triathlon; Wilkesboro, NC
October 4 Pinehurst International distance triathlon; Pinehurst, NC
November 2 City of Oaks Marathon; Raleigh, NC

That's probably enough for now. More to come later.