Friday, August 31, 2012

Training For Star City: Week 2

Training For Star City
Week 2 of 13

     Sun: Progressive Hill Repeats: (0 miles) Skipped this Sunday morning training run in lieu of having raced on Saturday night at the Radical Runabout 5k 

     Mon: Tempo: (4 miles): Not a strong 4 miler at all, 7:33 pace. My first run after a race is usually a weak one, so I'm not surprised.

     Tues: Recovery: (4 miles): Finally got out to the Stewarts Knob trail to give my Vibrams their first shot at technical trails. I'm calling it a recovery run, but it was more of a trail scoot. Can't be too cautious when trying something new.

     Wed: Intervals: (4 miles): Hit 6 of 8 targets and the 2 that I missed were off by more than last week. Will have to keep an open mind about the possibility that running 5 days a week is not a good strategy for me right now, but I will let next weeks results be the deciding factor in that.

     Fri: Long: (8 miles): Skipped the planned cycling and just did a straight 8 on the treadmill. Split the strategy for this run in two with the first 4 being progressive starting at 8 mph and increasing the speed by .1 every 1/2 mile, then at the 4 mile point I dropped it back to 8 mph and ran the last 4 regressive dropping the speed .1 mph every 1/2 mile. All in all it was a good training run with good numbers. I did have to work for it a little harder than I would have liked though.

Monday, August 27, 2012

100th blog post special!

     To commemorate my 100th blog post I decided to use an extra large font and type the "100th Blog Post!". Then I decided to go back and add a "before" and "after" close up head shot. Frequently we see "before" and "after" pics when someone is trying to sell you something.

I am not doing that.

     My only hope is that sedentary people will consider this post and think about being more active. My high intensity cardio routines are not for everyone, but just being active with anything at easy and comfortable paces can be very beneficial.

Me. 2008.
100th Blog Post!
Me. 2012.
The results are conclusive. My lifestyle has caused me to not only stop aging, but I am in fact getting younger!

Saturday, August 25, 2012

2012 Radical Runabout 5k

Radical Runabout 5k
Sprint Obstacle Course

1st place Age Group Vibrams!
     The greatest obstacle I encountered on this sprint obstacle course were the two words "I can't". My "grand" strategy for the summer of 2012 was to avoid competitive foot travel events where the dominate strategy would be to "just run the course as fast as possible". Instead I planned out a race schedule of triathlons and obstacle courses and over the course of the summer, so far, I have only managed quick glimpses of the podium from a distance and no PR's.

My daughter and biggest motivator!
     Approaching the starting line of this evenings obstacle course I had to make a last minute decision...go for it and find out what I can do in Vibrams or play it safe and not risk an injury while I'm training for the Star City 1/2 marathon in November. My participation in this event was a given since I want to encourage these types of community activities for active minded folks, but I never worked it into my training schedule so my strategy was unclear even as I approached the starting line.
Hangin' wit mah Peeps!

     One of my New Years goals was to focus more on fun and less on high intensity performances. With respect to that goal I decided to forgo rest and keep up my regularly scheduled training with 16.4 miles of cycling this morning, then, in addition, I decided to wear my Vibrams instead of my trail running shoes knowing that they would make me slower. A nice casual low intensity caloric expenditure with family and friends would certainly have been in order...

     Arriving at the scene, however, I slowly began to accept the truth of the matter. This was no ordinary ensemble of race participants and spectators..., no...these people (at least my wife and daughter anyways) had taken time out of there schedule to see something inspiring. America needs hope and change right now...the kind of hope that can only be attained by seeing someone give it all they got despite the odds...the kind of change that lets people know "The podium is there and changing your speeds to faster paces will put you on it".

     Yes, I went for it. Like a bat out of hell. Up and down steep banks, rolling barrels, over cable spools, under nets, over tires, over hay bales, carrying leaking buckets of water to fill other buckets that aren't leaking, etc, etc, etc...Not for me..., no...I did it for them...
It was nice to get another 1st place Age Group medal.
Final Results: 2012-time 26:53, pace: 9:07/M , Place 9/171 overall, 1/22 in my age group, 9/79 among men
Garmin Data


Friday, August 24, 2012

Training for Star City-Week 1

 Training for Star City
Week 1 of 13

     Sun: Progressive Hill Repeats: (5.37 miles) This is a .53-.55 mile loop around my neighborhood. I start out at a 12 minute mile and slowly increase my pace each lap by 30 seconds per mile for 10 laps, ending at a 7:30 pace. This is a fairly easy workout starting out at an easy warm up effort and slowly increasing to moderate efforts. I nailed all my target paces today, and will be looking to start and finish at faster paces of :30/mile beginning with week 5, then again at week 9. The heart rate spike for each lap occurs during the steep hill climb of approx 120' over a .15 mile stretch from the bottom to the top of Timberline Dr., ensuring that even the easiest laps have a challenging segment requiring a high intensity push.

     Mon: Tempo: (4 miles) PR time for this route is 28:15 set on 3-31-11. I went out with the intention of beating it, but came up a few seconds short with a 28:34. I have one more chance next Monday and then I progress my Tempo run to 6 miles. On a more positive note, my 4 mile tempo run during week 1 of training for the Blue Ridge Half back in February was a 29:24, too soon to say, but that could be the start of a trend. HERE is Garmin data comparing Today-vs-1st week of training for BRH 2012-vs-course PR.

     Tues: Recovery: (4miles) Just kickin' it around in my Vibrams as the middle part of a 6-4-6 brick. Focus was on form (fore foot striking) and comfort. Pace stayed consistent in the 12's, but there was no need to push it on a recovery day. Notice how low my heart rate stayed.

     Wed: Intervals: (4 miles) Target paces were 6's for the sprint segments and 8's for the recoveries. I exceeded the target on the 4th segment and missed it on the 6th and 7th by just a hair. Had I slowed down a little for my 1st downhill sprint, then I probably would have hit all the targets. Interval day is about running economy as much as it is about short speed bursts.

     Fri: Long: (8 miles) 6-8 brick. Pace was in the mid 8's just a little slower than I wanted, but ok for this early in the training cycle.

Saturday, August 18, 2012

2012 Fab 5k

2012 Fab 5k


 Time and distance, being little more than abstract constructs designed to serve as arbitrary standards for performance based reviews...Faithy and I decided to participate in this mornings Fab 5k with our only goal being to finish the course.
Garmin Data HERE

Saturday, August 11, 2012

2012 Goochland Sprint Triathlon

2012 Goochland Sprint Triathlon
They really appreciate their bovines up in Goochland from what I gather.
Packed up and heading out Friday afternoon. I don't know what I would do with out the support of my wife and daughter.

Picking up my shirt and race numbers on Friday afternoon.

Race morning in the transition area.
Getting ready for the race start.
My blog site is having some difficulty with the swim video for some reason. I'll link to it if I can get an upload on another site. My swim time for the 300yards plus travel time to the timing mat was 6:55
FaceBook could handle the upload, so HERE is the link to the swim.

Video below is my T1 with a time of 1:45.

Video below is me coming back with the bike, T2 and starting my run. Bike time was 37:47  and my T2 time was 1:14
The run course is 2 laps and 1/2 trail. Video below is me starting the second lap. Run time was 23:30
Final finishing time for the 300yd swim, T1, 12.5 mile bike, T2, and 5k run was 1:11:08

Final Results
2012 Goochland Sprint Triathlon 
2012 Time 01:11:08 (S-6:55, T1-1:45, B-37:47, T2-1:14, R-23:30), Place-51/118 Men,  8/16 Men 40-44
Garmin Data:
Bike          Run 
The face of exhilaration!

Faithy presenting me with my finishers medal.
Most sprint Tri's don't do finishers medals, so I was pleasantly surprised to be greeted with one after crossing the line.

Checking results.

Preying mantis pictured above was spectating.

Me and Faithy.
Please support Goochland Sprint Triathlon sponsors.