tag:blogger.com,1999:blog-43645301972672812152011-09-12T08:39:46.932-04:00A chronicle of the ups and downs of a 30-something (closer to 40-something) runner / cyclist / triathlete / average dad.fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.comBlogger1781100tag:blogger.com,1999:blog-4364530197267281215.post-38026470667236403112011-03-14T07:00:00.000-04:002011-03-14T09:29:47.202-04:00

I have a pretty good habit of having a smile on my face at the end of a race.  Not so on this day.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-62873060800218332712011-03-13T06:35:00.000-04:002011-03-13T06:35:14.132-04:00

Well, I'm easing back into running.  On Saturday, it was approximately 5k on the Run for the Oaks route.  Note; we did not DO the Run for the Oaks, but merely ran the course after the race was over.  Then promptly enjoyed a hot breakfast at The Morning Times, negating the run :) However, I did not feel any major negative effects during the run, as I have in marathons past.  The only thing that

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-45366513856894648372011-03-08T09:03:00.002-05:002011-03-08T09:11:18.579-05:00

2011 Umstead Marathon Report – Bill Bass 3/7/11 This report would not be complete without some narrative of the training period leading up to the race. Having done this same race in 2008, I was familiar with the terrain. I have raced three more marathons since (and bandit-ran 2009 City of Oaks full with Lainey). So, this was technically my 5th marathon, but 6th marathon-distance run. I ran

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com2tag:blogger.com,1999:blog-4364530197267281215.post-39653189878449811472010-12-15T23:13:00.000-05:002010-12-15T23:13:02.777-05:00

This is when it gets tough training for a spring marathon.  When the mercury plummets, and stays well below freezing all day.  Those fun summertime morning runs when a t-shirt, shorts, and light socks are distant memories; now it's North Face this and Windshell that, Smartwool socks, tights, etc.  For a 4-mile run.  Four miles! Also have to start factoring in the "actual" weather, i.e. rain (

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-77306604464800049232010-12-05T16:26:00.000-05:002010-12-05T16:26:27.541-05:00

Well, lots of changes since I last posted.  I've been unemployed since mid-August, in very exhaustive job search.  Any real race plans have been tabled for the most part.  I was on a job interview the day Boston opened (and closed) for registration, so was unable to actually use the BQ I earned AT BOSTON!   Bummed about that, so I decided to stay close to home and run Umstead again in 2011.  It

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-45139509954223092782010-08-08T09:03:00.000-04:002010-08-08T09:03:12.813-04:00

TrySports Mayo Lake Triathlon 2010-08-07 Roxboro, North Carolina United States FSSERIES 80F / 27C Sunny Triathlon - Sprint Total Time = 1h 27m 49s Overall Rank = 24/153 Age Group = M35-39 Age Group Rank = 8/30 Pre-race routine: Up at 4:30 or so, let Lainey sleep until almost 5. Car was loaded up the night before, so I just puttered around. Peanut butter, banana, and

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-15770570240538901192010-06-29T19:57:00.000-04:002010-06-29T19:57:43.377-04:00

My good friend and training buddy Paul extended an offer a few months ago for me to join him on a "chase run" that his coach puts on every 4th Tuesday.  The premise is simple: you submit your anticipated time to run a set distance, and do your best to hit that time.  The course is either a 4-mile or 4.75 mile out/back along the Black Creek Greenway near Umstead Park.  I went fairly aggressive

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-23421867119164509122010-06-27T14:49:00.000-04:002010-06-27T14:49:01.532-04:00

Man, this week's been a hot one.  Mid to upper 90s every day (it's 99F as I type this, according to my car thermometer).  This means either suck it up and run in the heat (not smart), or try to fit it in early or late.  Run days this week were Tuesday, Thursday, Friday, and Sunday.  Tuesday was 5.2 miles at lunch (hot!), Thursday was 6 miles early a.m. (not hot, but humid), and Friday was 7

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-29355749256838408452010-06-21T18:57:00.000-04:002010-06-21T18:57:13.063-04:00

I had a tough schedule at work this week, which bunched my run days into Wednesday, Friday, Saturday, and Sunday.  Wednesday was 7 miles, Friday 8, Saturday a 2.8 mile fun run, and Sunday was a long 11.5+.  My route for Sunday was Old Reedy Creek Road to the bike/bridle trail, then bearing left down Cedar Ridge, across Turkey Creek, then taking South Turkey Creek b/b trail back to Reedy Creek,

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-81703815302187537722010-06-13T17:15:00.000-04:002010-06-13T17:15:59.876-04:00

Thunderstorms in the area last night kept our dog up, which keeps me up.  It allowed me to update this blog, but it also caused me to not wake up again in time to get in my long run for the week before Church/morning family time.  So, I pushed my run to the afternoon.  1pm, to be precise.  1pm, in 94F, 95% humidity, 100+ heat index, heat.  My route was shaded, and wooded, which is nice, but also

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com2tag:blogger.com,1999:blog-4364530197267281215.post-69436579841981361912010-06-13T04:02:00.000-04:002010-06-13T04:02:36.459-04:00

Time to think about swimming again...got a true sprint triathlon coming up in 7 weeks or so.  Mayo Lake Sprint, up near Roxboro. 750m lake swim, 15 mile bike, 5k "trailish" run Should be a fun one!

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-54226486070624707162010-06-13T03:31:00.001-04:002010-06-13T03:38:27.074-04:00

I've been so remiss in keeping this blog up, but I want to try. So, here's a recap since last year. My last post was July 2009.  Since then, I've run a few races, and put in quite a few training miles.  October 24, 2009-ATT 10-miler: 1:08:39, a significant improvement over 2008's performance.  2/14 AG, 10/119 overall males, very pleased with that race. November 14, 2009-Running free for K-Wayne

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-48679988015850279752009-07-28T08:04:00.002-04:002009-07-28T08:07:59.338-04:00

This is a fun, flat race, 3 miles from home, on a trail I love to run on. Last year I ran it one week prior to City of Oaks Marathon as a training race. This year, I don't have another race afterwards. It will be a good event to cap off my year. Thus, I'm going to train up to actually "race" it. I went out pretty well last year, and shut it down with about 4 miles to go, easing in under 1:10

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-20653389666416686432009-07-13T06:32:00.006-04:002009-07-17T15:47:50.456-04:00

Fun race. I never sleep well before races, and this was no exception.Swim: First time I've faced trauma in the water; swimmer next to me cramped, then panicked. I stopped my swim to stay with him and signal the boat. It took FOREVER. I didn't hold on to him, but got close enough to where I could if I needed to. But, I'm not a strong swimmer, so that would've been dicey. Boat finally got there,

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-46100973767533904102009-06-12T10:35:00.001-04:002009-06-12T10:38:56.429-04:00

Saturday June 6th5h 32m 41s108.37 miles19.54 Mi/hr8:00 AM Climb: 3396 feetA fun day in the saddle. Well, for the most part except the 8.7 most depressing miles I've ever ridden through Fort Bragg. One of the locals said it all: "There are 10 hills. You will not like them." She was right. Each one was approximately like the big hill on 42 on the Duke Half route. Absolutely no scenery. It

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-77288157193443079582009-05-27T11:14:00.002-04:002009-05-27T11:24:04.368-04:00

No news is good news, right? Injuries seem to have healed, I'm feeling healthy again, sleep is getting back to normal. I'm putting a focus on the bike right now, getting in some more miles in preparation for Tour de Cure June 6-7. Trying to get in 100-120 miles/week right now over 3 rides. Rides for the last few weeks have been:5/3 14.275/6 205/8 155/9 39.635/12 22.515/13 23.65/16 50.075/19

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-23068977826311563682009-05-04T21:26:00.002-04:002009-05-04T21:32:29.360-04:00

Well, I didn't quite get the training load I wanted for White Lake, but I got enough to race happy and healthy. My swim continues to be my biggest limiter (43/58 in my AG), my bike was better (8/58 AG), and my run my strongest suit (3/58 AG). 17:26 swim, 1:15 T1, 37:59 on the bike, 1:01 T2, and a 21:02 on the run. The first 2 run times were 18:50 and 20:57, and I could've easily run a 20:30 if

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-18442948200112980372009-04-21T16:00:00.003-04:002009-04-21T16:02:37.051-04:00

I'm back in full training mode. I can tell that I'm not 100%, but right now about 85% will do. My leg still has a small swollen spot right above the ankle, and that is where it gets tender. But, it's manageable. I'm up to a 40ish-mile bike, and did an 8-mile run Sunday, then able to train again Monday, going out again today on a 25-mile bike followed by 5k brick run. That will be a good test

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-28732775765065886562009-04-09T08:02:00.002-04:002009-04-09T08:06:07.455-04:00

It's been 2 weeks since I put foot to treadmill and decided I was broken. This morning, I decided to put foot to treadmill again and see where I am. I've had a couple of breakthrough days of little swelling and minimal pain. It seems to be healing. So, this morning, after a spin class, I decided I was going to walk 1 mile on the treadmill. I got about 3/8-mile in, and decided that I felt

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-12082826740728934832009-03-31T08:07:00.002-04:002009-03-31T08:17:24.847-04:00

Well, it's been a roller-coaster over the past week. I felt like I was on top of the world last Sunday afternoon. Barely felt like I broke a sweat in the race (I did, mind you, but with temperatures in the 40s, it felt like I didn't). Felt great afterwards. Felt great Monday. Tuesday came, and I began to develop some discomfort in the right shin/ankle area. As the week progressed, the pain

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-45296610093169138782009-03-23T06:37:00.003-04:002009-03-31T10:13:41.913-04:00

It's done. We did it. 19 weeks of training, 795 miles, 16 degree to 82 degree runs, and it all came down to a margin of 2:07 to qualify.Some stats:Clock Time3:13:52Chip Time3:13:43Overall Place121 / 2555Gender Place113 / 1573Division Place (M35-39)22 / 2777 Mile50:05Half Split1:33:49Popular theory is to take your half-marathon split, double it, and add 8 minutes. If I did that, I would see almost

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-92217737579353599362009-03-13T14:59:00.002-04:002009-03-13T15:08:44.150-04:00

The knee issues are over, swelling has decreased. Running feels good. I had a very enjoyable 5.25 mile one this morning, out the door at 5:55am, right after a band of showers had passed through (almost done). Very light drizzle, 43 degrees, and a new pair of shoes. I focused on staying smooth and breathing easy. The only technical portion of the run was 6x:30 strides on the way back home. I

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-34958816026466101732009-03-09T12:35:00.002-04:002009-03-09T12:40:07.538-04:00

Visited the PT last week (Thursday), and received a diagnosis of "housemaid's knee", stemming from a burst bursa in the right knee. Not a big deal, NSAID and lighter duty and it should be fine soon.Strong run week last week:Tuesday:55m 57s8.00 miles06m 59s/MiWednesday:40m5.00 miles08m/MiFriday:27m 41s3.99 miles06m 56s/MiSaturday:38m 37s6.00 miles06m 26s/MiSunday:1h 57m 55s16.00 miles07m 22s/

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-77278275468996454232009-03-03T21:16:00.002-05:002009-03-03T21:19:41.298-05:00

Well, just when I thought I was all set, I had a setback this morning. Last week, right at the start of a treadmill run, I noticed a little pain in my right knee, that went away as I warmed up (within 2-3 minutes). Noticed the same little pain this morning (not noticing it Saturday or Sunday, mind you). It seemed to get better, then suddenly it went completely away and my knee then felt cool

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-17177548381750007732009-03-02T06:53:00.002-05:002009-03-02T07:09:18.187-05:00

Well, March is here. It roared in yesterday with a 3-4" snowfall here in Apex...go figure.Last week was wild for me. I led a weeklong Kaizen event, starting every morning at 6am here at work, going until at least 4-5 each afternoon. I still managed to get in all my run workouts, although I only got in one swim, and one bike I think. :(Runs were good. Felt good on all-had a sore knee right at

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-77758757427361831242009-02-23T12:05:00.001-05:002009-02-23T15:23:35.734-05:00

Friday was a quick 4 miles before our evening church class. I did the 2 mile out/back through Salem Oaks, with 6x100m strides mixed in. 4 miles, 27:22 (6:52 pace)Saturday was a 15k treadmill run at 15k race pace. 9.3 miles, 1:04, (6:53 pace)Sunday was a much more relaxed effort run. I did a fun one out in Umstead, starting at Bridge to Nowhere around noon, staying on the bike/bridle trail down

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-59869404215254337052009-02-19T07:55:00.002-05:002009-02-19T08:04:31.618-05:00

Monday-no running. Recover from Sunday's 17 miles (w/14 at or faster than marathon pace)Tuesday- 8 Mi w/ 5x600m @5k pace; :90 jogs between. This was done on the treadmill at Life Time. Jog pace was 7:30. 5k pace is 6:15. 57:03 run time, or 7:08/mile overall pace.Wednesday-11 Mi medium-long. That means a little quicker than long-run pace, but not to tempo pace. I chose the standard 8:00/

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-6036494758161625952009-02-18T08:24:00.003-05:002009-02-18T08:29:31.036-05:00

I had a change of heart with regards to this blog. I think it is appropriate now that I actually begin to call myself more of a runner (and less of a triathlete?). Don't get me wrong; I still LOVE training for and racing triathlons, but I need to narrow my focus a little from this point on.I am currently in week 14 of an 18-week plan to run Shamrock Marathon in Virginia Beach (3/22/09). I need a

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-89517525049628596422009-02-16T11:12:00.002-05:002009-02-16T11:24:54.671-05:00

I'm over the hump now. Only 34 days until Shamrock, and I can feel my running form coming on. Beginning to feel like I did a few weeks out from Pinehurst, when the 10k practice was really taking shape. As these last few weeks proceed, I'll be backing down on the volume, ramping up the intensity a bit, and getting dialed in. I had probably my best long-run ever Sunday afternoon. 17 miles

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-45196326186543659402009-02-06T10:58:00.002-05:002009-02-06T11:02:02.773-05:00

Well, it's been a while since I posted. Made it through the holidays without too much sickness. I'm in training again, for Shamrock Marathon. This will be a pretty limited race year, but will be fun nonetheless.Hoping to run a pretty quick Shamrock, then we've got White Lake Sprint on the horizon in May, Tour de Cure in June, and Triangle Sprint in July. We'll see what the second half of the

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-14531947916811888142008-11-17T09:56:00.002-05:002008-11-17T10:05:51.545-05:00

Well, last week, I decided to see if my legs and body were ready to start again. I did a 5-day, 33+ mile week, just to see if that frequency was ready to explore. Nothing too intense, one 7:15 pace day, the rest fairly pedestrian. Other than having a wild IT band flareup at mile 3 of a 7-miler, everything felt good. Did an 11+ mile run in Umstead Saturday a.m. that was fantastic, then did a 5

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-9578697673771156622008-11-11T16:11:00.001-05:002008-11-11T16:13:50.884-05:00

...then get back in the groove. Looking at a late March marathon, so training following an 18-week schedule has me starting back...11/17. I'm already preparing myself mentally for 5-day run weeks through the winter. Did it last year, will do it again.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-80055907121035937462008-11-03T10:35:00.003-05:002008-11-03T10:44:22.323-05:00

Sony Ericsson City of Oaks Marathon2008-11-02Raleigh, North CarolinaUnited StatesCity of Oaks Marathon and Half Marathon, LLC45F / 7CSunny Run - Marathon Total Time = 3h 26m 38s Overall Rank = 72/728 (m/f combined, 61/472 males)Age Group = M35-39Age Group Rank = 13/94 Pre-race routine:Woke up at 3am. Not sure why. Waited until 4 to eat (2 pieces of wheat toast w/strawberry jam, banana, 8 oz. OJ,

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-757759815508003932008-10-27T15:22:00.001-04:002008-10-27T15:24:42.635-04:00

American Tobacco Trail 10 Miler2008-10-25Apex, North CarolinaUnited StatesNorth Carolina RoadRunners Club and Inside Out Sports62F / 17COvercast Run - 10 Mile Total Time = 1h 09m 30s Overall Rank = 22/309Age Group = M35-39Age Group Rank = 6/28 Pre-race routine:Woke up around 5, had a peanut butter and honey sandwich about 5:45. Event warmup:Loaded the mountain bike on the truck and headed out at

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com1tag:blogger.com,1999:blog-4364530197267281215.post-52099993525554394282008-10-27T13:32:00.002-04:002008-10-27T13:35:54.213-04:00

Sun, Oct 26 2008 ----- 4.50 miles ----- 11:30 AM ride with the family, Marshall in the trailer, riding the steelie. Had to ride back home and get the truck to retrieve Web, who tired out 1h 49m 58s 37.77 miles 20.61 Mi/hr 1:30 PM Well, this was mostly easy. We pushed a little up Beaver Creek, but for the most part just soaked up the scenery. Nice ride. Groin pull still a

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-63197778221923388592008-10-27T13:26:00.002-04:002008-10-27T13:29:30.328-04:00

Sun, Oct 19 2008 2h 59m 08s 59.61 miles 19.97 Mi/hr 8:15 AM Ride w/Amie Krasnozon's group from Morrisville. They're all doing either B2B half/full or Florida Ironman. They asked me what I was planning...nothing now. That was nice not to have to actually "train" today. The pace was good through 50 miles, 20 even. I ran short on time and cut the route back up Tody Goodwin and Olive

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-78155306709002968732008-10-27T13:23:00.002-04:002008-10-27T13:26:20.659-04:00

Sun, Oct 12 2008 2h 33m 07s 19.83 miles 07m 43s/Mi 5:45 AM Ran most of the City of Oaks route. My legs were dead for most of the run, perked up a little in Umstead, then dead again coming back on Hillsborough. Going out Ebenezer Church, in the dark, solo, is creepy. I still don't see this as a BQ opportunity... Sat, Oct 11 2008 1h 31m 29s 31.03 miles 20.35 Mi/hr 12:30 PM

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-84057063569658820162008-10-27T13:16:00.004-04:002009-02-22T16:59:10.839-05:00

Sun, Oct 5 2008Rest day, moving the long run to Monday. I'm on vacation to the mtns!!Sat, Oct 4 200832m 1500.00 meters 02m 08s /100 meters8:03 AM pinehurst3:01 T1...ugh.1h 06m 42s 24.00 miles 21.59 Mi/hr8:38 AM pinehurstClimb: 1237 feet1:01 T2...started getting my act together43m 36s 6.21 miles 07m 01s/Mi9:45 AM pinehurstClimb: 459 feet2:26:19, no penalties!!A great great day for a race. RR kinda

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-45676866534148998352008-10-04T21:00:00.003-04:002009-02-22T17:00:39.724-05:00

Pinehurst Triathlon2008-10-04Pinehurst, North CarolinaUnited States48F / 9CSunnyTriathlon - OlympicTotal Time = 2h 26m 19sOverall Rank = 104/515Age Group = M35-39Age Group Rank = 20/99Pre-race routine:Woke up 4am, PB, banana, and honey sandwich on wheat, 8 oz. apple juice. Met Greg at 5am, and we headed down to Pinehurst. Fog on US1 should've been our sign for the morning....Event warmup:About a

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-24153836503382982502008-09-22T11:14:00.002-04:002008-09-22T11:21:51.886-04:00

Mon, Sep 22 2008 REST DAY!!! Woo hoo!!Also clean the bike day, and start the setup for Pinehurst (2 weeks out). Yes, I'm serious. My "carrot" just finished 6th age group at Wilmington, and if I have a chance of even seeing him on the run, I need to be focused.More observations about the weekend:I had a pretty hard ride Saturday. Paul and I met Chris about 6 miles in, then we turned it up.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-25368992788330797322008-09-11T00:52:00.003-04:002008-09-11T00:59:29.364-04:00

First of all, may we never forget the significance of this date. September 11th is a day that I will never forget. God Bless America.It's been a busy summer. Since my last post, we've done lots of things and been lots of places. Ended up not doing the Firecracker ride. No big deal. I did do the Blue Ridge Brutal and it sure lived up to its name. Tough day at the office.As the days click

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-62239776411111846812008-06-24T09:13:00.001-04:002008-06-24T09:13:50.454-04:00

Run 12m 30s 1.61 miles 07m 46s/Mi 6:00 AM CAtrackwarmupClimb: 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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-11802841792239066562008-06-23T22:00:00.000-04:002008-06-24T09:13:07.795-04:00

Swim 22m 03s 1000.00 meters 02m 13s /100 meters 4:15 PM 1000m pull Swim 13m 500.00 meters 02m 36s /100 meters 4:37 PM 500m freeFirst time in the water in a WHILE! I am going to start, next week, 4x/week. I hope.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-22745920165487085402008-06-22T15:18:00.000-04:002008-06-23T15:19:38.180-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-82374526152565742702008-06-21T15:18:00.000-04:002008-06-23T15:18:44.368-04:00

Bike 1h 28m 23s 29.90 miles 20.30 Mi/hr 5:45 AM old1harrisbeavertodyClimb: 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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-46377671365035362712008-06-20T15:17:00.000-04:002008-06-23T15:18:13.014-04:00

Rest day/travel day.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-58936425371243560512008-06-19T21:00:00.000-04:002008-06-23T15:17:42.666-04:00

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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-2002036378413292932008-06-18T15:16:00.001-04:002008-06-23T15:16:46.835-04:00

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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-6145974022603277592008-06-18T15:16:00.000-04:002008-06-23T15:16:42.299-04:00

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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-50927387183805268042008-06-17T21:00:00.000-04:002008-06-23T15:15:58.623-04:00

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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-49562559768234221282008-06-16T15:14:00.000-04:002008-06-23T15:15:15.723-04:00

Run 43m 58s 6.00 miles 07m 20s/Mi 5:15 AM treadmill run in Houston...might venture outside in the morning.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-50354950726316099022008-06-15T15:13:00.000-04:002008-06-23T15:14:24.476-04:00

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!

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-60715859946143589992008-06-14T15:13:00.000-04:002008-06-23T15:13:46.132-04:00

taking the day off...it's Lainey's birthday! Will do long ride/medium run Sunday.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-68052937071808184162008-06-13T21:00:00.000-04:002008-06-23T15:13:12.111-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-89035901303534507962008-06-12T15:11:00.000-04:002008-06-23T15:12:05.616-04:00

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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-18022952830755854682008-06-11T08:04:00.000-04:002008-06-11T08:05:08.948-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-67529067329818880272008-06-10T22:00:00.001-04:002008-06-11T08:05:42.193-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-6293527374675498512008-06-09T09:11:00.000-04:002008-06-10T09:11:53.618-04:00

rest day

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-35362352605821096462008-06-08T21:10:00.000-04:002008-06-10T09:11:22.664-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-82617624088058578052008-06-07T21:10:00.000-04:002008-06-10T09:10:41.843-04:00

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....

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-66108866894843730332008-06-06T09:09:00.000-04:002008-06-10T09:10:00.961-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-53851542205163446962008-06-05T09:09:00.000-04:002008-06-10T09:09:35.464-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-62957998029545743422008-06-04T09:08:00.000-04:002008-06-10T09:09:04.045-04:00

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

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-81678427051500170912008-06-03T21:07:00.000-04:002008-06-10T09:08:34.544-04:00

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,

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-29728203843876683562008-06-02T09:06:00.000-04:002008-06-10T09:07:17.779-04:00

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.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-49098135126982456712008-06-01T21:00:00.000-04:002008-06-10T09:06:41.191-04:00

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!

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-71655120773110635952008-05-31T21:05:00.000-04:002008-06-10T09:05:56.915-04:00

Run 1h 23m 32s 10.50 miles 07m 58s/Mi 7:30 AM Ran with Travis, Rob, Aaron, Tim, and Craig. Fast group, ran from Reedy Creek entrance down to the lake, up Corkscrew and Cemetery, then right towards Lapihio, then left down to the upper lake, then took Sal's Branch up to the visitor's center; then retraced the route. A good run, pretty fast in some places.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-76011531258679832452008-05-30T21:00:00.000-04:002008-06-10T09:05:17.597-04:00

Swim 10m 39s 500.00 meters 02m 08s /100 meters 5:50 AM 500 pull 1:57 2:10 2:08 2:14 2:08 Playing with catch, rotation Run 41m 57s 6.00 miles 06m 59s/Mi 6:05 AM Ascending/descending pace 7:30 6:59 6:32 6:29 6:57 7:29 Wasn't really feeling good in this one today. I think I've had too much hard work this week; my long run Sunday looks slow, but it had 2.25 miles @ 10:30 pace on the

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-28304096813806057272008-05-29T21:00:00.000-04:002008-06-10T09:04:14.639-04:00

Bike 1h 29m 30s 30.77 miles 20.63 Mi/hr 6:00 PM IOStuesday - Climb: 945.00 feet started with the A, hung on until the end of Holland's Chapel. Got hung up by an oncoming car, and was the only one to stop when everyone else rolled through. I never caught the pack again. Rode on solo until right at Green Hope School Road, when the front of the B pack caught me. I rode in with that pack. Knee

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-42096246957121922162008-05-28T21:00:00.000-04:002008-06-10T09:03:32.021-04:00

Swim 22m 38s 1000.00 meters 02m 16s /100 meters 6:15 AM 1000 pull. Interrupted a few times to chase a deranged duck out of the pool...so slower than normal. Run 54m 45s 7.47 miles 07m 20s/Mi 8:00 PM Peakway7.5 - Climb: 679.00 feet This was a tough one to get started, but felt pretty good at the end. 3:48 to the turn 8:22 1st pass 8:04 2nd pass 7:58 3rd pass 7:49 4th pass 8:08 5th pass

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-58311847175395283992008-05-27T21:00:00.000-04:002008-05-28T11:10:03.183-04:00

Bike 1h 59m 59s 41.14 miles 20.57 Mi/hr 4:00 PM apex41mile - Climb: 1362.00 feet Was holding 21.2 until the traffic jam on Davis Drive slowed me to a crawl. A good ride, except for the traffic.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-91633163286739412902008-05-26T21:00:00.000-04:002008-05-28T11:09:24.309-04:00

Rest day...older son's birthday today, so we did Tweetsie RR.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-26932090944907959102008-05-25T21:00:00.000-04:002008-05-28T11:08:26.341-04:00

Run 1h 32m 08s 11.52 miles 08m/Mi 3:30 PM Run from Milani house to Riverside with Lainey, then she turned around. I proceeded on to Todd General Store and turned around. 10 miles on RR Grade, the balance on Brown Road either coming down or going up.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-76441120406690141972008-05-24T21:00:00.000-04:002008-05-28T11:07:36.992-04:00

Bike 2h 12m 32s 46.56 miles 21.08 Mi/hr 2:10 PM Creston to Todd - Climb: 1906.00 feet In Todd for the holiday. I was having breakfast with the families at Riverside near Todd, when all of a sudden about 50 cyclists converge on the lot. They were planning an 81-mile ride to Valle Crucis and back, through Trade, TN. I had obligations with the family, but we went back by the house, I got all my

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-16919671955676740892008-05-23T11:05:00.000-04:002008-05-28T11:06:28.877-04:00

Run 38m 12s 5.24 miles 07m 17s/Mi 5:35 AM Peakway5.25 - Climb: 515.00 feet 3:44 to the turn 8:09 1st pass 7:49 2nd 7:51 3rd 7:43 4th 2:53 to home Steady, quick pace, no real sprints.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-2886339066221793062008-05-22T21:00:00.000-04:002008-05-28T11:05:48.099-04:00

Bike 1h 30m 28s 30.81 miles 20.43 Mi/hr 6:00 PM IOStuesday - Climb: 945.00 feet Started with the A, but couldn't keep up, had to drop off. Rode in with the B, but got frustrated with the pacing of this group. I was just in a bad mood today. Nuthouse (Wade) had a good ride, looked very strong.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-53671847813466991372008-05-21T16:01:00.000-04:002008-05-21T16:02:13.860-04:00

Run 40m 15s 5.24 miles 07m 41s/Mi 6:05 AM Peakway5.25 - Climb: 515.00 feet This was a tough run from the get-go. It's the same run I did Monday night, but I am fatigued for some reason. This cold I've had for 5 days isn't helping. 3:55 to the turn 8:36 1st pass 8:21 2nd 8:15 3rd 8:07 4th 2:59 to home

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-61560138611883483292008-05-20T09:00:00.000-04:002008-05-21T16:01:15.196-04:00

Bike 45m 15.00 miles 20.00 Mi/hr 5:30 AM spin class (45 minutes) Run 07m 28s 1.00 miles 07m 28s/Mi 6:15 AM quick brick run after the spin class

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-59556372219519474742008-05-19T22:30:00.000-04:002008-05-21T16:00:35.167-04:00

Run 40m 26s 5.24 miles 07m 43s/Mi 9:10 PM Peakway5.25 - Climb: 515.00 feet Easy run, just to work off some steam. 3:49 to the corner 8:36 1st pass 8:18 2nd pass 8:24 3rd pass 8:03 4th pass 3:14 to home

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-45697738553217171932008-05-18T15:58:00.000-04:002008-05-21T15:59:23.137-04:00

Sports Yard Work 2h 00m Might end up being a rest day depending on weather, but would like to get in an easy 30 miles on the bike.Scrubbed the ride; too windy, too much yardwork to do, and the young son has a fever and is upchucking, so not a good day to leave the house...

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-45301495729196520632008-05-17T21:59:00.002-04:002008-05-17T22:05:50.711-04:00

Monarchs in Motion 5k2008-05-17Apex, North CarolinaUnited Statesactive.com55F / 13CSunny Run - 5k Total Time = 19m 48s Overall Rank = 8/151Age Group = 30-39Age Group Rank = 3/33 Pre-race routine:Peanut butter-banana and honey sandwich, OJ at 5am for breakfast, then back to bed for a while. Woke up at 6:45, out the door at 7:20, short run up to the race site, close to home.Event warmup:Light jog

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-76698323082601897492008-05-16T07:58:00.002-04:002008-05-16T08:00:00.781-04:00

Swim 34m 25s 1600.00 meters 02m 09s /100 meters 5:35 AM Good fun morning at LTF (OUTDOOR!!) in the rain. Water warmer than the air. Kevin joined Chris, Paul, and I. This was a fun, fast swim day. Most of my work today was w/pull buoy, due to my 5k tomorrow (wanting to have fresh legs). Pull (unless otherwise stated) 1:59 2:04 2:03 2:06 2:11 2:21 free 2:03 2:07 2:09 2:00 2:17 free 1:57 2:

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-17916488527332359842008-05-15T20:30:00.001-04:002008-05-16T07:58:35.539-04:00

Swim 10m 40s 500.00 meters 02m 08s /100 meters 11:45 AM 500 pull Swim 12m 19s 500.00 meters 02m 28s /100 meters 11:56 AM 2x100 on 2:30 (2:18 w/:12 rest) 4x50 on 1:15 (1:08 w/:07 rest) 100 pull (2:19) I felt like this was a good workout today. Bike 1h 44m 21s 36.47 miles 20.97 Mi/hr 5:30 PM Ride w/Paul. Plan was 5 easy warmup, then nothing below 21mph for the next 20 miles. We

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-24936680182813257882008-05-14T08:22:00.001-04:002008-05-14T08:22:49.602-04:00

Run 43m 30s 6.00 miles 07m 15s/Mi 5:35 AM 6 miles, inc Warm; 4x800 @ 3:00 w/400 jogs; cool Those 800s@10mph were tough this morning... Swim 15m 34s 700.00 meters 02m 13s /100 meters 6:25 AM 700 pull after the run Golf outing for work today, but hope to get in a ride tonight from CSH

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-12825738833610755622008-05-13T21:00:00.000-04:002008-05-14T08:22:19.131-04:00

Run 08m 12s 1.02 miles 08m 02s/Mi 6:10 AM warmup run up to the start of the STMM 5k race route Run 21m 51s 3.10 miles 07m 03s/Mi 6:20 AM pre-run of the STMM 5k route, at about seven-tenths. Hoping to go under 20 minutes on this, but it's a tough course! 7:00 mile 1...this was easy going out 6:56 mile 2 pretty easy going 7:55 mile 3.1 long hills...pushing it a little race pace will

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-55866909129666248342008-05-12T13:20:00.001-04:002008-05-12T13:20:33.507-04:00

Run 20m 45s 3.03 miles 06m 51s/Mi 6:20 AM cp5k - Climb: 339.00 feet Mile 1 7:10 2 6:55 3.03 6:39 Run 08m 16s 1.06 miles 07m 48s/Mi 6:42 AM cooldown mile 4:11 out 4:04 back

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-58706910999693304802008-05-11T13:19:00.000-04:002008-05-12T13:20:01.249-04:00

rest day...it's Mother's Day!Getting prepped for next Saturday's 5k.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-54736863363513646472008-05-10T13:19:00.000-04:002008-05-12T13:19:36.851-04:00

Run 1h 31m 15s 10.41 miles 08m 46s/Mi 6:15 AM BTNtoTrenton - Climb: 1260.00 feet with Lainey & M&Ms, pushing the boys in the jogging stroller. 47:31 out (9:08) 43:44 back (8:25) lots of walking on the hills...pushing the stroller ain't easy!

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-8173473441506125912008-05-09T13:18:00.000-04:002008-05-12T13:18:59.466-04:00

Swim 05m 13s 250.00 meters 02m 05s /100 meters 6:20 AM 250 pull 2:01 2:05 1:06 Swim 18m 52s 750.00 meters 02m 31s /100 meters 6:25 AM 750 free swim, SO SLOW!!! 2:24 2:30 2:34 2:34 2:31 2:33 2:30 1:12 I think I'm still a little fatigued from last weekend. I'll take it easy today, rest up for tomorrow's long run.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-18522255514475210042008-05-08T21:00:00.000-04:002008-05-12T13:18:00.027-04:00

Run 59m 47s 7.47 miles 08m/Mi 7:45 PM Peakway7.5 - Climb: 679.00 feet Very easy run for most of it. Poured it on for the last 1.5 miles 4:01 to the turn 9:07 first lap 8:52 second 9:08 third 9:03 fourth 9:03 fifth 7:27 sixth 3:03 to home

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-31635907203818579002008-05-07T13:14:00.001-04:002008-05-12T13:16:59.577-04:00

Swim 11m 03s 500.00 meters 02m 13s /100 meters 6:30 AM 500 pull 2:07 2:12 2:13 2:13 2:15 Then went to 500 free Swim 12m 37s 500.00 meters 02m 31s /100 meters 6:41 AM 3x100 on 2:30 2:18 :12 rest 2:21 :09 rest 2:22 :08 rest 200 c/d 2:33 2:32 Bike 1h 30m 34s 31.55 miles 20.90 Mi/hr 6:00 PM CSHWednesday - Climb: 1191.00 feet So much for an easy ride. these guys (and one girl) were

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-84356370718754520612008-05-06T13:12:00.000-04:002008-05-12T13:23:15.955-04:00

Run 39m 5.00 miles 07m 48s/Mi Max HR: 156 11:30 AM The legs do still work. Not fast, or easily, but they do still move... Lunchtime short easy treadmill run.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-49854976823032359892008-05-05T09:52:00.001-04:002008-12-09T01:36:32.629-05:00

White Lake Half 2008-05-03White Lake, North CarolinaUnited StatesSet-Up, Inc.84F / 29CSunny Triathlon - 1/2 Ironman Total Time = 5h 44m 42s Overall Rank = 219/570Age Group = M35-39Age Group Rank = 53/120Swimming 00:48:06 | 1931.21 meters | 02m 29s / 100meters Age Group: 101/120 Overall: 478/570 Performance: Average Suit: rental small medium xterra ventilator john Course: Triangular clockwise,

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-17151460416424093582008-05-05T09:50:00.000-04:002008-05-07T09:51:59.614-04:00

Swim 48m 06s 1931.21 meters 02m 29s /100 meters 7:10 AM 2:45 T1 Bike 2h 43m 57s 56.00 miles 20.49 Mi/hr 8:01 AM 1:44 T2 Run 2h 08m 12s 13.10 miles 09m 47s/Mi 10:45 AM race report coming. Long story short, it was a long day, and I didn't meet some of my goals. But I did finish . Plus, it was my first HIM (and first tri in 11 months), so I learned a lot.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-63105281808257645722008-05-02T11:04:00.001-04:002008-05-02T11:04:55.058-04:00

10m ----- ----- 4:00 PM 10minute swim w/ 5 15second pick ups; 30m ----- ----- 4:15 PM 30-45 minute bike w/3x1 minute build to race pace; 15m ----- ----- 5:00 PM 15 minute run with 5x15 second builds to race pace The plan is to depart the area around 1:30, arriving around 3:30. We will do a light swim/bike/run exercise (like 10 min in the water, 30 min on the bike, 15 min on

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-51484407065638276472008-05-01T16:10:00.004-04:002008-05-01T16:20:01.922-04:00

Guess I better divulge my race plan, huh? I have multiple goals, in this order: 1)Be safe 2)Have fun 3)Hit 5:10 4)Beat 5:30 5)FinishHere's Plan A:Swim goal (1.2miles/1930 meters): 45 minutes 7:55am out of the waterT1 goal: 3 minutes exiting T1 @ 7:58am Bike goal (56 miles): 2 hours 40 minutes (@21mph) returning to T2 @ 10:38amT2 goal: 2 minutes 3 hours 30 minutes exiting T2 @ 10:40amRun goal (

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-51384108728176390332008-05-01T16:08:00.002-04:002008-05-01T16:09:40.414-04:00

Tonight I pack everything up. I'm undecided on taking both sets of wheels, but it can't hurt to have both sets down there, just in case something wacky happens to either mine or Paul's bikes. I'm well-rested, pretty well-hydrated, and nothing is sore or hurts. Time to race!

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-65943079498964159742008-04-30T21:00:00.000-04:002008-05-01T16:08:18.573-04:00

Bike 1h 00m 48s 19.67 miles 19.41 Mi/hr 5:30 PM Nice spin with friends, most of the IOS route, from Green Hope HS. Did 1 sprint at the start, and 1 at the end. A good ride to end training on.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-89168052209842660062008-04-29T11:07:00.001-04:002008-04-29T11:08:47.219-04:00

Swim 35m 16s 1500.00 meters 02m 21s /100 meters 5:45 AM Last swim before WLH. 500 free, 1000 pull, easy effort today 2:30 2:38 2:34 2:33 2:33 2:29 (getting pull buoy out) 2:14 2:15 2:13 2:11 2:15 2:11 2:11 2:11 2:11 5:11 transition to run Run 28m 4.00 miles 07m/Mi 6:30 AM Last run before WLH. Plan was 3x2"@10k pace. I kinda did that. 1st mile (7:30)1 mile warmup @7:30 2nd mile (6:50)

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0tag:blogger.com,1999:blog-4364530197267281215.post-81783841615531189172008-04-28T07:38:00.000-04:002008-04-28T07:39:06.606-04:00

Bike 1h 00m 20.00 miles 20.00 Mi/hr 5:30 AM aerobic threshold intervals. Kinda did my own thing too. Good workout in taper week. Swim 10m 44s 500.00 meters 02m 09s /100 meters 6:30 AM easy pull right after the spin class. just some water time. schedule for the day: 60 minutes on the bike. Rain in the forecast all day, so a spin class it is. No wrecks needed this close to game day.

fgumphttp://www.blogger.com/profile/11629138550265611984noreply@blogger.com0