Run 12m 30s 1.61 miles 07m 46s/Mi
6:00 AM CAtrackwarmup
Climb: 72 feet
warmup before track workout
Run 28m 52s 4.25 miles 06m 47s/Mi
6:15 AM
6:00 1600
3:05 400 jog
5:49 1600
8:02 400 jog + 1200 run w/ Paul
rest for a few minutes...
5:54 1600
Ran with Rob, Dan, Kevin, Gregg for the mile repeats.
Kinda fragmented runs, but I wanted to run with Paul too since he invited me.
Tuesday, June 24, 2008
Monday, June 23, 2008
Sunday, June 22, 2008
Sunday long run in Umstead
Run 1h 28m 37s 11.62 miles 07m 38s/Mi
6:30 AM
The fast group...Harrison Entrance to Sal's Branch loop and back. I felt great for about 5/8 of this run, but my left calf started to tighten up after the single track, and I backed off the pace. We were MOVING through Sal's. Great run. I was cooked at the end. Highest mileage week in a while.
For future reference, it's 4.5 miles from the Harrison gate to Sal's Branch trailhead, so an out and back would be 9 miles. Sal's loop is 2.62 miles, so the full out and back plus loop is 11.62. A good alternative middle-distance run to go with the established 10 from BTN to Trenton and back, 14 around the Turkeys, and 20 out and back through the Turkeys (up to Graylyn gate). I enjoyed this route.
6:30 AM
The fast group...Harrison Entrance to Sal's Branch loop and back. I felt great for about 5/8 of this run, but my left calf started to tighten up after the single track, and I backed off the pace. We were MOVING through Sal's. Great run. I was cooked at the end. Highest mileage week in a while.
For future reference, it's 4.5 miles from the Harrison gate to Sal's Branch trailhead, so an out and back would be 9 miles. Sal's loop is 2.62 miles, so the full out and back plus loop is 11.62. A good alternative middle-distance run to go with the established 10 from BTN to Trenton and back, 14 around the Turkeys, and 20 out and back through the Turkeys (up to Graylyn gate). I enjoyed this route.
Saturday, June 21, 2008
Saturday morning ride
Bike 1h 28m 23s 29.90 miles 20.30 Mi/hr
5:45 AM old1harrisbeavertody
Climb: 1020 feet
Early morning ride with Paul and Chris. Good ride, 1 mile pulls. All good until I hit the bridge on Friendship and I lost a GU2O bottle (full of GU2O...). Still, a good ride, strong hill-climbing today.
5:45 AM old1harrisbeavertody
Climb: 1020 feet
Early morning ride with Paul and Chris. Good ride, 1 mile pulls. All good until I hit the bridge on Friendship and I lost a GU2O bottle (full of GU2O...). Still, a good ride, strong hill-climbing today.
Friday, June 20, 2008
Thursday, June 19, 2008
Thursday afternoon run
Run 54m 09s 7.44 miles 07m 17s/Mi
6:30 PM
Same run as the other night, a little quicker tonight. No more running until the weekend.
6:30 PM
Same run as the other night, a little quicker tonight. No more running until the weekend.
Wednesday, June 18, 2008
Wednesday morning run
Run 40m 5.00 miles 08m/Mi
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
Wednesday morning run
Run 40m 5.00 miles 08m/Mi
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
Tuesday, June 17, 2008
Tuesday afternoon run
Run 56m 7.44 miles 07m 32s/Mi
5:00 PM
Run along the Buffalo Bayou in Houston, TX. Man, was it hot and humid. This was a tough run! Kinda rough terrain, the path needs work, but at least it was kinda scenic. Not very friendly runners down here.
5:00 PM
Run along the Buffalo Bayou in Houston, TX. Man, was it hot and humid. This was a tough run! Kinda rough terrain, the path needs work, but at least it was kinda scenic. Not very friendly runners down here.
Monday, June 16, 2008
Monday morning dreadmill...er..treadmill
Run 43m 58s 6.00 miles 07m 20s/Mi
5:15 AM
treadmill run in Houston...might venture outside in the morning.
5:15 AM
treadmill run in Houston...might venture outside in the morning.
Sunday, June 15, 2008
Sunday long(ish) bike
Bike 2h 38m 45s 53.40 miles 20.18 Mi/hr
10:15 AM
My father's day gift, a long ride. Rode most of the Duke half course, except for coming back up Pea Ridge. Heading out to Houston for the week, so no rides. Going to get in some runs on the bayou though!
10:15 AM
My father's day gift, a long ride. Rode most of the Duke half course, except for coming back up Pea Ridge. Heading out to Houston for the week, so no rides. Going to get in some runs on the bayou though!
Saturday, June 14, 2008
Flag Day! (and Lainey's birthday ;) )
taking the day off...it's Lainey's birthday! Will do long ride/medium run Sunday.
Friday, June 13, 2008
Friday morning long run, afternoon bike
Run 1h 13m 55s 10.00 miles 07m 23s/Mi
5:15 AM
ATT long run from Wimberley
3.5-4.5 7:53
4.5-5-4.5 7:31
4.3-3.5 7:24
3.5-2.5 7:29
2.5-1.5 7:25
1.5-0.5 7:20
0.5-0-0.5 7:24
0.5-1.5 7:27
1.5-2.5 7:20
2.5-3.5 6:37 (3:25 for the first half mile, 3:12 for the second); little sprint finish
Bike 1h 25m 42s 29.24 miles 20.47 Mi/hr
4:15 PM
OC/Tody/Beaver Creek/Old 1 back to Apex, then rode over to LTF to join the family for a swim...held 20.52 up to Apex, then a little slower dealing with traffic in town (train had ALL 3 crossings taken up!!)
A good ride, headwinds all the way out, then I eased off coming back up 1. The run this morning made my feet hurt! Time for new trail shoes.
5:15 AM
ATT long run from Wimberley
3.5-4.5 7:53
4.5-5-4.5 7:31
4.3-3.5 7:24
3.5-2.5 7:29
2.5-1.5 7:25
1.5-0.5 7:20
0.5-0-0.5 7:24
0.5-1.5 7:27
1.5-2.5 7:20
2.5-3.5 6:37 (3:25 for the first half mile, 3:12 for the second); little sprint finish
Bike 1h 25m 42s 29.24 miles 20.47 Mi/hr
4:15 PM
OC/Tody/Beaver Creek/Old 1 back to Apex, then rode over to LTF to join the family for a swim...held 20.52 up to Apex, then a little slower dealing with traffic in town (train had ALL 3 crossings taken up!!)
A good ride, headwinds all the way out, then I eased off coming back up 1. The run this morning made my feet hurt! Time for new trail shoes.
Thursday, June 12, 2008
Thursday mid-day swim, planned PM ride
Swim 35m 27s 1500.00 meters 02m 22s /100 meters
11:45 AM
2:01 pull
2:08 pull
2:10 pull
2:09 pull
2:11 pull
:15 rest to get paddles
2:21 buoy and paddles
2:15 pull
2:14 pull
2:10 pull
2:14 pull
:30 rest
2:31 free
2:34 free
2:35 free
2:31 free
2:31 free
planned pm ride...bailed on the ride due to Code Red air quality and smoke in the air.
11:45 AM
2:01 pull
2:08 pull
2:10 pull
2:09 pull
2:11 pull
:15 rest to get paddles
2:21 buoy and paddles
2:15 pull
2:14 pull
2:10 pull
2:14 pull
:30 rest
2:31 free
2:34 free
2:35 free
2:31 free
2:31 free
planned pm ride...bailed on the ride due to Code Red air quality and smoke in the air.
Wednesday, June 11, 2008
Fast tempo Wednesday
Run 38m 21s 5.24 miles 07m 19s/Mi
5:30 AM Peakway5.25 - Climb: 515.00 feet
3:43 to the turn
8:06
7:45
7:56
7:50
2:58 to home
A hard effort after last night's ride
5:30 AM Peakway5.25 - Climb: 515.00 feet
3:43 to the turn
8:06
7:45
7:56
7:50
2:58 to home
A hard effort after last night's ride
Tuesday, June 10, 2008
Swim, bike Tuesday (w/IOS)
Swim 22m 53s 1000.00 meters 02m 17s /100 meters
4:30 PM
500 pull
1:56
2:07
2:12
1:08 50
:15 rest (kids swimming across my lane)
2:06
1:01 50
300 free
2:23
2:30
2:39
200 pull
2:17
2:13
Bike 1h 30m 19s 30.76 miles 20.43 Mi/hr
6:00 PM IOStuesday - Climb: 945.00 feet
IOS ride. I couldn't decide whether to go A or B. I started with A, hung on through Farrington and 2 pulls through on Martha's Chapel, then decided I'd had enough. Still a little tired from the weekend, but tonight was a good solid effort. A few more weeks and I think I'll be able to make the whole ride. The group was still surging and fragmented, but I just sucked it up and rolled with it. A better ride than last week.
4:30 PM
500 pull
1:56
2:07
2:12
1:08 50
:15 rest (kids swimming across my lane)
2:06
1:01 50
300 free
2:23
2:30
2:39
200 pull
2:17
2:13
Bike 1h 30m 19s 30.76 miles 20.43 Mi/hr
6:00 PM IOStuesday - Climb: 945.00 feet
IOS ride. I couldn't decide whether to go A or B. I started with A, hung on through Farrington and 2 pulls through on Martha's Chapel, then decided I'd had enough. Still a little tired from the weekend, but tonight was a good solid effort. A few more weeks and I think I'll be able to make the whole ride. The group was still surging and fragmented, but I just sucked it up and rolled with it. A better ride than last week.
Monday, June 9, 2008
Sunday, June 8, 2008
Tour de Cure, Oxford to Cary route (77 miles)
Bike 3h 54m 55s 76.92 miles 19.63 Mi/hr
8:00 AM TDC75 - Climb: 2569.00 feet
Oxford to Cary, 75-mile Tour de Cure route. We opted out of the 100 due to the impending heat, knowing that we didn't have 100 in our legs after yesterday. Fantastic ride, awesome support, great group to ride with. Paul and I were 3rd and 4th in today. Great, great event. Just this one event, with a little over 300 people, raised over $150k for the ADA. Awesome.
8:00 AM TDC75 - Climb: 2569.00 feet
Oxford to Cary, 75-mile Tour de Cure route. We opted out of the 100 due to the impending heat, knowing that we didn't have 100 in our legs after yesterday. Fantastic ride, awesome support, great group to ride with. Paul and I were 3rd and 4th in today. Great, great event. Just this one event, with a little over 300 people, raised over $150k for the ADA. Awesome.
Saturday, June 7, 2008
Tour de Cure, Cary to Oxford route (century +)
Bike 5h 20m 26s 102.43 miles 19.18 Mi/hr
8:00 AM
Cary to Oxford (76 miles), then added the 26 mile loop to get the full century. Only 16 of us did the century. Paul and I finished it 2nd and 3rd. Great ride. We were at 19.7 for the 75, then backed it off for the last bit due to hills, heat, wind, dehydration, etc....
8:00 AM
Cary to Oxford (76 miles), then added the 26 mile loop to get the full century. Only 16 of us did the century. Paul and I finished it 2nd and 3rd. Great ride. We were at 19.7 for the 75, then backed it off for the last bit due to hills, heat, wind, dehydration, etc....
Friday, June 6, 2008
Friday morning run
39m 50s 5.24 miles 07m 36s/Mi
6:00 AM Peakway5.25 - Climb: 515.00 feet
Easy run day, before tomorrow's century ride.
3:49 to the turn
8:32 1st pass
8:09 2nd pass
8:17 3rd pass
7:58 4th pass
3:04 to home
6:00 AM Peakway5.25 - Climb: 515.00 feet
Easy run day, before tomorrow's century ride.
3:49 to the turn
8:32 1st pass
8:09 2nd pass
8:17 3rd pass
7:58 4th pass
3:04 to home
Thursday, June 5, 2008
Thursday predawn ride
Bike 1h 10m 16s 23.46 miles 20.03 Mi/hr
5:30 AM OCTodyBeaverUS1 - Climb: 1362.00 feet
predawn ride. I believe summer has arrived, as it was 81F when I started this ride. Humidity near 100%, as my glasses fogged the minute I walked outside. I had ZERO energy for the first 15 miles, then I perked up about time I hit US1. Pretty slow for most of the ride, then rallied a little during the last 9 miles from Bonsal to Apex.
Starting at mile 14.72, my mile splits were:
11:13 for 4 miles (21.4mph)
2:55 (20.6 mph)
2:43 (22.1 mph)
2:47 (21.6 mph)
4:58 for the last 1.74 (21 mph)
21.3 average from Bonsal to Apex. I'm okay with that, as it's all pretty much uphill.
5:30 AM OCTodyBeaverUS1 - Climb: 1362.00 feet
predawn ride. I believe summer has arrived, as it was 81F when I started this ride. Humidity near 100%, as my glasses fogged the minute I walked outside. I had ZERO energy for the first 15 miles, then I perked up about time I hit US1. Pretty slow for most of the ride, then rallied a little during the last 9 miles from Bonsal to Apex.
Starting at mile 14.72, my mile splits were:
11:13 for 4 miles (21.4mph)
2:55 (20.6 mph)
2:43 (22.1 mph)
2:47 (21.6 mph)
4:58 for the last 1.74 (21 mph)
21.3 average from Bonsal to Apex. I'm okay with that, as it's all pretty much uphill.
Wednesday, June 4, 2008
Wednesday long run
Run 1h 06m 56s 9.00 miles 07m 26s/Mi
5:30 AM
ATT run from Wimberley. HUMID!!! 3.5-4.5-0-3.5
8:02
7:23
7:31
7:20
7:09 (running away from a horsefly!)
7:20
7:28
7:26
7:15 kick to the finish
5:30 AM
ATT run from Wimberley. HUMID!!! 3.5-4.5-0-3.5
8:02
7:23
7:31
7:20
7:09 (running away from a horsefly!)
7:20
7:28
7:26
7:15 kick to the finish
Tuesday, June 3, 2008
Tuesday afternoon swim/bike brick (kind-of)
Swim 34m 10s 1500.00 meters 02m 17s /100 meters
4:00 PM
500 pull, 500 free, 500 pull
1:58
2:08
2:08
2:08
2:10
2:27
2:33
2:31
2:31
2:34
4:27 for 2
2:13
1:58
2:18
Bike 1h 31m 57s 30.59 miles 19.96 Mi/hr
6:00 PM
Again, started with the A. They were riding angry today for some reason, looking to drop folks. Well, it worked. I was done just past Jean's Berry Patch, and rode solo, again, all the way back to Green Hope School Road. I was just made at my performance on this ride. My legs had no energy, I was burping up lunch the whole ride, it was not fun. Then the wind started to get up on the way back in, so my average was just lousy today. But, it is what it is.
4:00 PM
500 pull, 500 free, 500 pull
1:58
2:08
2:08
2:08
2:10
2:27
2:33
2:31
2:31
2:34
4:27 for 2
2:13
1:58
2:18
Bike 1h 31m 57s 30.59 miles 19.96 Mi/hr
6:00 PM
Again, started with the A. They were riding angry today for some reason, looking to drop folks. Well, it worked. I was done just past Jean's Berry Patch, and rode solo, again, all the way back to Green Hope School Road. I was just made at my performance on this ride. My legs had no energy, I was burping up lunch the whole ride, it was not fun. Then the wind started to get up on the way back in, so my average was just lousy today. But, it is what it is.
Monday, June 2, 2008
Monday morning run
Run 39m 18s 5.24 miles 07m 30s/Mi
6:00 AM Peakway5.25 - Climb: 515.00 feet
A good run. I took it very easy for the first half. the second half came a little quicker, but with pretty easy effort. A good recovery run from Saturday. Wednesday will be long-run day due to the double-century this weekend.
6:00 AM Peakway5.25 - Climb: 515.00 feet
A good run. I took it very easy for the first half. the second half came a little quicker, but with pretty easy effort. A good recovery run from Saturday. Wednesday will be long-run day due to the double-century this weekend.
Sunday, June 1, 2008
Swim for Smiles Youth Triathlon (volunteering)
Sports
Race Volunteering 4h 30m
Sport comments: Volunteered at the Swim for Smiles Triathlon in Chapel Hill. I was bike mount guy (and mechanic, and bike course marshal, and last-cyclist-helper-inner, and last-runner-helper-inner) ;)
I had the priveledge of helping a young girl become a triathlete by running/walking with her for her run. It was inspiring!
Race Volunteering 4h 30m
Sport comments: Volunteered at the Swim for Smiles Triathlon in Chapel Hill. I was bike mount guy (and mechanic, and bike course marshal, and last-cyclist-helper-inner, and last-runner-helper-inner) ;)
I had the priveledge of helping a young girl become a triathlete by running/walking with her for her run. It was inspiring!
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