Franklinton 5k

 I’m back, baby!

What’s happened since my last organized race? Oh, not much, just a move to Ohio, new job, bought a house, had a kid, had another kid, built a different house, etc. You know, the usual. Times change, participation remains.

Emily and I needed a race to target to motivate our winter exercise routine in dreary Ohio. The inaugural Franklinton 10 Miler and 5k turned out to be our race of choice. Of course we were sticking to the 5k distance this time around. I had managed a handful of treadmill runs leading up to the race, but that training was broken up both the flu and a Disney vacation. Coming into the race I knew any time under 27 minutes would be a win.

Race morning was overcast and there were threats of thunderstorms, but they seemed to be clearing up before the start. We had our rain jackets on just to be safe. I think sweating in hard shell rain jacket probably slowed me down a touch. 

After the start, I crossed the Scioto River and found the 9 minute per mile pace guide. This race had numerous volunteers holding pace signs as a guide. I thought this guy seemed to be booking it for a 9 minute pace and turned out to be right. Though I eventually passed him, I ran most of the first mile at or near this pacer. 

I kept struggling to keep my heart rate monitor from sliding off my chest, which may have helped distract me from the pain of putting out a constant effort. I have been cycling for most of the last eight years and I find that my heart rate does not have to max out on every ride like it does when I run. Nonetheless, I powered on to the halfway mark and turnaround point of the out-and-back 5k course. 

This was a good course run mostly along the Scioto on a shared use path, so no cars or potholes to dodge. There were gentle gradients at points but no serious inclines to tackle. Still, when I was climbing up to the bridge to return to the finish line, I felt every tiny percent of gradient. The finish hit me quickly after crossing the bridge and I only had the time and energy to make a slight sprint toward the line.

The results were better than I expected given my training, shape, and the weather. An average of 8’26” per mile, according to Strava, and near exact mile splits showed a consistent effort throughout. My final time was 26’44” - under the stated 27 minute goal. I was just happy to break 9 minute miles, honestly. The official results are below along with some photo eveidence of the effort. I don’t know how many running races are in my future, but it felt good to put one more on the board.

Spin, Run, Golf

The Stats
5/29: 2.0 mi; 15'36"; 7'44" avg. pace
6/12: 3.1 mi; 23'46"; 7'36" avg. pace
6/19: 3.1 mi; 23'33"; 7'32" avg. pace
Cycling
5/15: 11.2 mi; 0:57:46; 11.6 mph; 608 ft. climbed
                     5/19: 14.3 mi; 0:53:54; 16.0 mph; 696 ft. climbed
                     5/20: 21.2 mi; 1:15:39; 16.9 mph; flat
                     5/22: 28.7 mi; 1:48:32; 15.9 mph; flat
                     6/01: 11.5 mi; 0:44:15; 15.6 mph; flat
                     6/10: 14.2 mi; 0:54:18; 15.8 mph; 805 ft. climbed
                     6/17: 14.3 mi; 0:54:50; 15.7 mph; 805 ft. climbed

It has been a busy end to my Spring workout season. As you can tell, my running has slacked off from the frequency I had during the winter. A combination of increased cycling and golfing activity has cut into my 5k training program. However, despite that break in focus, my running times are still solid. I have been running near 7'30" per mile in the Spring heat, with temperatures hitting 90 degrees, so I am fairly pleased with keeping that shape. I will try to refocus on the training program proper, with interval runs and hill runs, but it would help to have a few races to motivate that activity. Ashley and I will be running a 4-miler on July 4th, 'cause ya know, America. But after that we do not have future races planned.
Meanwhile, cycling activity and form has blossomed this season. On May 15, I posted my second best time on the Job Corps climb (10:41). Then, on the May 19, I went for a ride before a storm system passed through and managed to set a PR on Mount Alpha to Whispering Woods (14:15) and the shorter segment of Alpha to Beta Lane (7:03). The next two rides I tried to expand on my distance a little and rode over 20 miles both times. The ride on May 22 saw me puncture a back tire within 100 meters of my house - certainly a bummer, but I could have been stranded in worse places. My bike felt a little sluggish after that, as I replaced some old brake pads and may have put the chain back on the cassette in the wrong gear. Still, I managed to figure something out and get back to the climbing by the middle of June. I revisited Alpha on June 10 and set new PRs for both segments again! I did the same route a week later and lowered my best time on Mount Alpha to Beta Lane to 6:47.
I think I have figured out how to successfully ride hills and improve my times. I used to pick spots on a climb where I would stand up on the pedals to increase my speed. Now, I can tell how that takes a whole lot of energy out of me. It seems I am much faster riding a consistently faster pace for an entire hill section. My muscles are in good enough shape that I can ride Alpha without using my easiest gear, despite 8%-10% inclines. Basically, I am kind of excited about this.
July should feature plenty more cycling - it will be Tour de France month, after all. I will certainly mix in some running with a few beach runs at the end of the month. And I look forward to my first race in a few months on the Fourth of July. I will recap all that and maybe more at the end of next month.

Spring Break 2017

The Stats
4/17: 3.1 mi; 24'05"; 7'36" avg pace
4/18: 3.1 mi; 23'59"; 7'35" avg pace
5/01: 3.1 mi; 24'09"; 7'39" avg pace
5/08: 5.1 mi; 42'47"; 8'16" avg pace
Cycling
                      4/12: 8.3 mi; 0:38:10; 13.2 mph; 570 ft climbed
                      5/03: 11.3 mi; 0:45:05; 15.1 mph; flat
                      5/07: 13.1 mi; 0:37:31 (Zwift - indoor ride)
                      5/10: 15.7 mi; 1:05:15; 14.5 mph; 696 ft climbed

It has been a busy spring so far. Ashley and I took a trip to California and Napa Valley in the last week of April for our anniversary. Before that, I was focusing on running and getting my 5k times faster. This is a larger goal for the entire year. Still, I like to mix in a good number of bike rides to keep both skill sets up to par. The first three runs listed on this post were relatively flat; two of them were straight-forward runs and one was an interval run that combined sprinting and jogging. The longer run left the flat ground and climbed up the Carriage Trail. I dodged dogs and their owners up to the old Sunrise mansion and came back down to the South Side Bridge via Bridge Road. Running more hills is part of the strategy behind increasing 5k and 10k speed, so I will likely be visiting Carriage Trail often in the coming months.
The cycling goals are concentrated on better hill climbing and longer rides. I would love to be able to get a 100 kilometer ride under my belt. That will take time building up endurance and getting used to being saddle sore. I am more accustomed with making it the local hills. My ride on May 10th was going well as I climbed up Mount Alpha, but it came to a bumpy end when my front tube punctured at the top of the hill. After twenty minutes of unsuccessfully changing the tube, a good citizen pulled over and helped me get the tire back on the rim before giving me a lift home. My next ride focused on the flats, as I did the Kanawha City bike route after work, a familiar if somewhat boring ride. Rain pushed me inside for the next ride, but I was happy to revisit the Zwift software and log another ride on it. I had to update my software because it had been two months since I last road indoors. Once the clouds cleared up a couple days later, I road Mount Alpha again and not only made it up without a puncture, but also set a PR on the Strava segment that ends at Whispering Woods Rd.
It will be interesting to see if I can improve both cycling and running times in the next month. I think a good goal will be to two runs and two rides each week (leaving some room for golfing). The temperatures are about to increase dramatically, so it is time to break out the sunscreen and get ready to sweat.

UC 5k Double Take

Matt - Place: 16; Net time: 22:08; Avg. pace: 7:08/mi

I was not expecting a chilly morning like we had two weeks prior to this race in the Foxtrot 5k, but that is what we got. After huddling inside UC's new Innovation Center for half an hour it felt downright frigid outside. It's no wonder that my first mile split in this race was the fastest at 7:02. I warmed up, and tired out, in that first mile. As I reached the 29th Street intersection on Frontage Road, a car pulled up to the crossing. It rolled to the intersection and then accelerated right next to two runners in front of me! We yelled and screamed at the woman driving who was either half-asleep, drunk, or incompetent (Oxford commas rule).
Shaking off that near catastrophic sight, I huffed and puffed down Virginia Ave to the turn-around point. Our friend Scott was about 50 meters behind me, and we encouraged each other to keep pushing it. Fatigue caught up with me and I slowed down on the back half of the race. My second and third mile splits were 7:17 and 7:30, respectively. This put me on the UC lawn and near the finish around the 22 minute mark. Both of my GPS apps counted the distance at around 3.05 miles, so this race was about one-tenth of a mile short of a full 5k. Nonetheless, it was my fastest pace in a long time and made for a happy start to the weekend. Below are a few pictures from the event.

UC 5k 2017

Ashley - Place: 49; Net Time: 27:24; Avg. pace: 8:49/mi

Matt and I decided to start our April with a 5k that conveniently started about a block from our house. While I’ve kept up a decent work-out schedule for a while, I admittedly have not been running much, so I didn’t have high expectations when we ran our first 5k of the season a couple weeks ago (you can read about Matt’s experience at the Fox Trot 5k.) Surprisingly I had a pretty good time (28:33) which gave me a little confidence to run the race on Saturday.

Since the race was essentially in our back yard, we know the route well and it is a frequent weekend run course for us. Although we’re a few weeks into spring, the morning started out cold (around 45 degrees) and there was a rainy mist in the air. We met up with a friend before the start and impatiently waited for gun time. Looking around I feared that I would be toward the back of the pack since there weren’t a lot of runners.

Once the race started I tried to keep a respectable yet cautious pace to make sure I didn’t waste too much energy up front. I saw Matt and our friend Scott quickly make it out toward the front and the distance between us increased steadily. At the first mile my Nike app alerted me of a sub-9 minute pace, unusually quick for me, but I tried to keep that pace up for the remainder of the race.

There were tons of race volunteers cheering us on along the way, which was a nice touch. As I neared the halfway point I started to think I might be able to keep up my pace and potentially get a personal record. My favorite song from Hamilton, “The Schuyler Sisters” came through my earbuds at a critical 2 mile point and helped motivate me to the finish.

I picked up the pace in the last tenth of a mile and finished with a time of 27:24 – a new record for me! I caught up with Matt and Scott, who finished within 20 seconds of each other, and both set new PRs!

Now we’re scouting out the next local 5k to run to keep us in shape, and the next 10k for team PTR.

Foxtrot 5k 2017

Matt -     Place: 11; Net Time: 22:59.3; Avg. pace: 7:25/mi
Ashley -  Place: 36; Net Time: 28:33.4; Avg. pace: 9:13/mi
Mike -     Place: 64; Net Time: 34:36.1; Avg. pace: 11:09/mi

A mid-March 5k race is quite unpredictable. Not only can the weather range from sunny and mid-60s to rainy and low 40s, it can do that in the same day. This time of year is also the first race most of us have done since winter fell. Creaking joints and blurry eyes still managed to make it to the start line outside of the Capitol Market the day after St. Patrick's Day. It had rained a lot in the pre-dawn hours leaving the pavement slick. The temperatures hovered in the 40-45 degree range depending on whether the sun was peaking out through the clouds. Mike, Ashley, and I got to the start line and noticed that not too many runners were toeing said line. I moved up immediately in order to not get caught behind any walkers. Apparently, this race was not going to be crowded with speedsters. Mike and Ashley both moved up behind me a couple minutes before the gun sounded.

As usual, the anticipation to start running was high and it felt like we waited an hour to get moving. The gun finally sounded and I happily half-sprinted the first few hundred meters, shaking off the cold. Wet roads mostly did not affect my stride. The first half mile was pancake flat, then we hit a short uphill stint on Chilton Street which connected the route to Piedmont Road. That small hill broke up my pace and got me breathing heavy. The one-mile-mark was hit behind Laidley Field and I finished that first split in about 7:10. That was a little too fast given that the back half would be slightly uphill on the same stretch next to Laidley Field.
I hit the halfway mark behind the Capitol, where I ran around an older gentleman race volunteer who runners were treating like a cone. My first 1.5 miles was right about the same 7:10 pace I had on the first mile. All that was left was to return on the same roads that led to the Capitol. The second mile was completed, again, behind Laidley; my pace had slowed down to about 7:30 for this split. I battled to keep a decent pace on the slight uphill stretch. Then, I hit Chilton Street again and coasted downhill for 100 meters or so. My pace slowed down again on the flats. Once I hit Smith Street though, I was able to muster a three-quarters sprint to the finish line. I could see the clock ticking up towards 23:00 at the finish and tried my best to beat that mark. I missed it by two seconds but thankfully my net time was seven-hundredths of a second below it. Talk about cutting it close.

The cool down period took a solid minute. I grabbed a couple waters and returned to the finish line to get a few photos of Ashley's finish. She ran to the finish all smiles, hands in the air.

Mike had some knee pain and was admittedly not in his running shape yet this year. He still had a nice sprint to the finish line though.

We finished and waited around for a while. With such a small field of runners we anticipated that Ashley or I may have placed in our age groups. Little did we suspect that we both placed first in our age groups. That is a PTR first, no doubt. Mike scolded us for betraying the essence of participation trophy running, which we deserved. With dined over the good news at First Watch.
With our first race of 2017 in the books we look forward to more fun on the roads this Spring.

Warm Winter for Running

The Stats
02/01/17: 3.16 mi; 25'33"; 8'04" avg. pace
02/05/17: 3.16 mi; 24'05"; 7'37" avg. pace
02/06/17: 4.84 mi; 42'19"; 8'44" avg. pace
02/13/17: 3.12 mi; 24'45"; 7'56" avg. pace
02/20/17: 3.12 mi; 22'43"; 7'17" avg. pace
                      02/22/17: 2.92 mi; 34'57"; 11'57" avg. pace (hill intervals)
                      02/27/17: 3.11 mi; 23'34"; 7'34" avg. pace

February started with a nice day for running and I took advantage of it. That run was a 5k interval training effort with five, fast paced segments and jogging in between them. Four days later, on Super Bowl Sunday, I ran another 5k at a constant pace. I almost finished that one under the 24-minute mark and neared 7'30" miles on average. It was not quite as exciting as the game that night, but it did justify a lot of game time snacking. The next day I decided to do a longer run with hills. I had never ran on the Carriage Trail next to Bridge Road, so I decided to jog down MacCorkle before ascending it. It certainly reduced me to a slow pace and had me sucking plenty of wind. I hit the trail summit and snapped a quick picture on the way down.

To get a bit more hill training, I jogged less than a quarter mile up Bridge Road before returning to MacCorkle Ave. On the way home, I got hit with acute stomach pain. My lower intestines were bouncing around and screaming at me to get home. I managed to keep jogging to reduce the time spent in pain though it probably did not help the intensity of the pain. I hadn't had a bad running experience with stomach issues like that for a while. Let's hope it was an aberration.
The weather intervened for the next week with only a short bike ride on Feb. 11th allowing me to get outside. The next Monday I did manage to run another 5k interval. I got my time down to under eight-minute miles for that effort. Then, another week passed before I could hit the pavement again. But the rest may have been behind my awesome pace on Feb. 20th. With temperatures in the mid-60s, I ran a 5k that day under 23 minutes. I was shocked at how much I had improved in only a month of training. Two days later, I decided to do a "long hill sprints" exercise. I ran up the Carriage Trail for one minute and noted my stopping point. After jogging back down hill and recovering, I did five more sprint efforts up the hill, ending at the same point each time. The result was 557 vertical feet of climbing and some sore legs.
The next day, I took a break from running and went on a bike ride. I decided to test out Mount Alpha for the first time this year. To my surprise, I recorded my best time on the "Mt Alpha to Whispering Woods" segment according to Strava. I had trouble with my easiest gear at the beginning of the hill and that caused me to stand up on the pedals and work harder. I still didn't think it would be my best time but you never know until you look at the results.

My last run of the month was a little sobering, but still very promising. In colder weather I could not match the 7'17" avg. pace for a 5k that I ran earlier in the month. Still, I toughed out a 5k at 23'34" which is a good pace. I am well on my way to running a 5k under 22 minutes. It will take a couple more months, better weather, and good training. Eyes on the prize.

2017 Off to a Sprint, 5k Training

The Stats
01/02/17: 3.17 mi; 24'51"; 7'49" avg pace
01/16/17: 3.16 mi; 25'03"; 7'55" avg pace
01/18/17: 3.18 mi; 26'08"; 8'17" avg pace
01/19/17: 5.01 mi; 41'46"; 8'19" avg pace
01/23/17: 1.37 mi; 20'23"; 14'48" avg pace (hill sprints)
                      01/24/17: 3.11 mi; 24'33"; 7'53" avg pace

The new year got off to a good start for running with an unseasonably warm day on Jan. 2nd. I took advantage of the day off and managed an afternoon run between watching bowl games (how about that Rose Bowl?). I was happy with the sub 8-minute-mile pace and put it down to the weather and being in decent shape. Colder weather over the next two weeks kept me inside on the bike trainer.
My next running effort was another 5k around the block on a cloudy Monday after work. The pace was about the same, solid but not great. This got me thinking about my running training in general. For the past few years I have exercised without a real goal in mind aside from staying fit and keeping my weight under control. I decided it would be more interesting, fun, and ultimately healthy to adopt a running goal. Mine is simple: I want to run a 5k in under 21:45, that would average a sub 7-minute mile average pace. A very helpful article in Runners' World by a long-time coach, turned me onto some exercises designed to improve stride, endurance, and sprint speed. I found it convincing and decided to adopt his regiment to the best of my ability and scheduling availability.
The next run on Jan. 18 was a 5k interval run. I would alternate between jogging and running at my optimal 5k pace. I ran 5 5k segments at about a 7-minute per mile pace. The jogging recovery pace was much slower at about 9:10 per mile. The next day, I ran a 5-miler, as that coach suggests mixing in some medium and longer distance runs to aid endurance. It's always helpful to be able to run farther than you actually have to in any given race. To start the following week, I ran short and steep hill intervals from the base of Bridge Road. I would sprint up the road about 300 meters and recover on the walk back down to the bridge. Eight of those at a sprint pace under six minutes per mile on a windy day had me sucking for wind. The hill sprints are supposed to help make the running stride more efficient (longer, quicker strides) while toning the fast-twitch muscle fibers.
I finished off the month with a regular 'ole 5k run. I was able to hit around a 7:10 pace three times during the run, but I still ended up with a similar overall pace to runs at the beginning of the month. Still, I am looking forward to the quicker times and better runs that I feel confident will result from a more focused running training program. I'll post that progress at the end of February. Until then, happy running!

Cold Weather Running

The Stats
12/05: 3.17 mi; 27'15"; 8'35" avg. pace
12/07: 5.01 mi; 43'02"; 8'35" avg. pace
12/08: 3.50 mi; 30'07"; 8'35" avg. pace
12/12: 6.23 mi; 54'32"; 8'45" avg. pace
12/13: 5.10 mi; 44'38"; 8'44" avg. pace
                     12/28: 3.16 mi; 25'34"; 8'05" avg. pace

As the weather turned colder, I ran the most miles of any month in 2016. This was due in large part to a heavier load on the bike during the summer and fall this year. Also, I entered a Brooks' Running challenge on Strava that required participants to run six hours over a twelve day period. I failed to complete the challenge (the randomly chosen finishers got a pair of shoes), but I still got out and ran on days that I usually write-off as "too cold." My pace was considerably slower, as I had an incentive to spend more time running. My right knee was getting over some joint stiffness as well, which kept me about 30 seconds below my long-run-average per mile pace. I was particularly pleased with the 10k distance on 12/12, half of which occurred in the dark; it was like a running neighborhood Christmas lights tour through Kanawha City. The lights reflecting off the river kept me distracted from the intermittent knee and muscle pains.
I managed seven workouts on the indoor bike trainer in December, including my first few races on Zwift. The races are categorized by Watts per kilogram (W/kg), i.e. how much power you exert and given how much you weigh. I usually ride in the 2.7 - 3.4 W/kg range, which puts me in the C-grade on races. The categories go from 'A' being the fastest to 'D' being the slowest. My old trainer may be holding back my results, but I also could simply be weaker than a lot of the serious riders on Zwift. Shelling out $500-$600 on a new trainer is not exactly appealing right now.
It was satisfying to finish the year with a solid month of running. I have found that running is the best cardio exercise when it comes to controlling weight and full-body shape. A goal for 2017 will be to better balance cycling and running to optimize overall health. With the addition of a pull-up bar to my home gym in the basement, I should have some upper body strength soon to boot.

2016 Hot Diggity Dog 5k

Place: 58/375; Net Time: 24:46.5; Avg. pace 8:05 per mile

Thanksgiving morning was cool and wet this year. Emily, Ashley, and I gathered at St. Albans high school to run the Hot Diggity Dog 5k for the second year in a row. The race started in a bunch and it was difficult to set a steady pace in the sea of almost 400 runners and walkers. I accelerated to find a path through the traffic and as a result ran my fastest split in the first mile (7:38). After the first mile, I realized I was far away from peak running shape and slowed down. The rain picked up slightly in the second mile, and I sucked serious wind. I still managed an eight-minute-mile in the second split. Then, the course ran up the only hill of the race, slowing me and the other runners down considerably. The hill was about a 20 foot incline that only lasted for one-tenth of a mile - short and steep. It was hard to return to my previous pace, even after coming back down the same hill. Hence, the third mile was my slowest split time. The rain abated in the last part of the race leaving the streets wet and difficult to grip cleanly. But no excuses. I was pleased with the net time, given my lack of run training this fall. I finished next to two other guys, one of whom had the energy for a sprint and took off past me 20 meters from the finish line. I had no such burst and jogged across the finish. I caught my breath and watched Ashley then Emily finish. The consensus? It was a good run for all, but far from our best. And the course is nothing special to look at. Still, it is a good motivator to get out and run on Thanksgiving morning. I imagine we will be back for the 2017 edition.

Shoe Review - Saucony Guide 10s

Trial Run
2.0 mi; 16'16"; 8'05" avg. pace

I paid a visit to Robert's Running in Charleston last weekend to buy some new running kicks. As is my custom, I went in expecting to buy one brand of shoe and ended up getting something different. Although to be fair to myself, I have alternated between buying Saucony and Brooks for the last four years. I retired the Brooks Adrenaline 14 and tried on the Brooks Adrenaline 17 first. The were comfortable and I thought about buying them and walking out of the store. But I thought I should try on the comparable Saucony model. I bought the Saucony Guide 6s back in early 2013. By comparison the Guide 10s had a softer, more flexible upper mesh and a new cushioning system. It simply was less noticeable on my foot than the Adrenaline 17s. Hence, I walked out of the store with them.

 

Today I took these shoes on a first run. It was a short 2 miler around the block. The heal-toe-offset of 8 mm was noticeable, as the cushioning on my old shoes was completely worn out. It felt like the shoes were encouraging me to keep a quick pace as I sprung forward. And the impact with the ground was much easier given new cushioning. I had a good average pace despite not having run in over a month. The strong heel gives good support when striking the ground. Overall, I am happy with the purchase, although it is too early to teel how long the shoes will last and how they age with the miles. Still, it is another strong showing by Saucony. 8/10.

Fall Cycling

The Stats - October
11 rides; 148 miles; 13.4 miles per ride; 8,188 feet elevation gain

I hardly did any running in October. Instead I tried to see how many feet I could climb on the bike. I got to over 8,000 feet, as you can see. That is over a mile and a half of elevation gain for the month. My pace has noticeably improved as a result. The fall weather has helped as well, but I continue to set PRs on hill segments and flat segments due to an emphasize on hill training.
Strava has monthly challenges for cycling and running. Their climbing challenge was to ride 9,000 meters in October, which is something crazy like 29,000 feet. I am not sure I can ever get there, but it is interesting to see what other amateurs are doing.
The coming months will likely bring a lot of indoor cycling on Zwift. They have a fun sweepstakes going in November where you can win a trip to their headquarters and some swag if you ride 100 km on a virtual kid's tricycle. I may try that out one night; it would take me a little over three hours.
In running news, the PTR crew is set to run The Hot Diggity Dog 5k in St. Albans for Thanksgiving again this year. I need to purchase some new shoes from Roberts before that takes place. My two-year-old Brooks are still wearable, but the tread is nearly gone and I can convert them to casual shoes. Brooks have won me over and I will probably buy another pair. The Adrenaline GTS 17 shoes look like winners. I will recap the Thanksgiving 5k near the end of the month. Until then, happy running!

CCC 2016 Review

The Stats: 48th place; 2:39:17; 25.4 mi; 6'16" per mile; 9.57 mph (all activities)
Run - 4.14 mi; 0:34:05; 8'14" avg. pace; 7.3 mph
Row - 4.14 mi; 1:06:29: 16'04" per mile; 3.7 mph (includes transitions)
Ride - 17.1 mi; 0:58:43; 3'26" per mile; 17.5 mph

Another Capital City Challenge has come and gone. I count this one a success on two accounts: 1) I completed the race without injury and with minimal soreness 2) I considerably improved my bike time. I was a full ten minutes faster on the cycling portion. The kayak continues to disappoint and is merely an equipment issue. If I ever decide I am sick of people leaving me in the dust (er, water) I might shell out the cash for a better kayak. I feel like it might be a waste to get a nicer kayak because I can't currently transport it with my sedan style car and I would not be able to use it consistently.
The key to feeling better this year was training. I cycled early and often during the summer, cycling indoors when the weather was too hot or rainy. Running activity could have started earlier, but ultimately it only takes a few weeks of running to get back into decent shape. I did not have my best running split time, however it was still respectable.
The race gave me a reason to get back into shape and now I hope to continue logging miles throughout the fall. Cycling and running posts to follow.

CCC Training - Part 5

The Stats
Running
9/09: 4.41 mi; 41'51"; 9'29" avg. pace
Cycling
9/06: 11.5 mi; 0:46:55; 14.8 mi/hr
9/08: 12.3 mi; 0:53:24; 13.9 mi/hr

This was the last week of full training before the week of the Challenge. I managed a two-a-day on Sept. 6th with a ride around Kanawha City with Mike in the afternoon. That was followed up with another bike ride on Thursday morning. I decided to ride Lower Donally, which is a soft incline (3%) in a neighborhood in KC. Everything was going well on the climb, then came the descent. A yellow flash sprang out of one homeowner's yard and moved after my back wheel. I heard the owner yell after his dog to come back and started to pedal hard. Unfortunately, I was in a high gear and my pedaling did not outpace the dog at first. A couple construction workers whistled at the dog to try to distract it to no effect. I got into a lower gear and shot down the hill to the bottom. Once I stopped shaking and regained composure, I decided to try to climb Quarry Creek Road and then end the ride. I paced myself very slowly on Quarry Creek. The possibility of reaching the top was tempting, but I started to breathe very heavily and decided it was not worth the effort/soreness. I pulled into a driveway on the right, about a tenth of a mile from the top.
Training could have hit a speed bump as Ashley and I hopped on a plane to Atlanta. But that Friday morning we took the opportunity to visit Stone Mountain and run the five mile route around it. A half mile walk warmed up our legs. We kept the same pace for the first three miles on the rolling course. Then, Ashley walked a little and I went ahead to finish the fourth mile. This was the first time in months I had run at least four miles and I did not do it at the desired 8 minute per mile pace. But, I have hopes that can be accomplished in the race this Saturday.
This week will largely be a "rest" or "prep" week. I plan to run some light miles and get the bike a tune-up. Fresh legs are more important than training hard the week of an event.

CCC Training - Part 4

The Stats
Running
8/30: 3.14 mi; 25'03"; 7'58" avg. pace
9/06: 3.16 mi; 25'16"; 7'59" avg. pace
Cycling
8/31: 18.6 mi; 1:03:56; 17.5 mi/hr; 190 Avg. Watts (T)
                      9/01: 16.7 mi; 1:23:54; 12.0 mi/hr

Last week featured a steady stream of running and cycling Tuesday through Thursday before heading into a long rest break over Labor Day weekend. Tuesday I got out of bed and shook off the cobwebs for a solid 5k distance run. I got caught up in a group run of UC athletes. They finished near the gym construction and the leaders ran a time of about 12 minutes (as I heard their coach tell them), so they couldn't have done much more than two miles. Hence, I didn't feel bad about them passing me at my three mile pace. Plus, ya know, they are athletes on scholarship. I repeated the morning run routine today. It felt considerably less humid this morning - a good sign for the approaching race. I need at least one four-mile run before the Challenge to feel confident in that 8-minute per mile pace.
The persistent 90-degree Fahrenheit heat drove me indoors last Wednesday to cycle on the trainer. I did two loops of the Zwift London Loop course at a good pace. It is hard for me to ride at 200 Watts on the trainer consistently, so getting 190 average Watts for the whole ride was encouraging. Then, Thursday presented much cooler weather for an outdoor ride. I decided to hit the hills hard and did both Job Corps Hill and Mount Alpha to Whispering Woods in the same ride. The Job Corps climb was difficult, so I made sure to stay in a high gear and pace myself until getting near the top. I dropped down four gears and stood up on the pedals once close to the summit. It turned out to be my third best time (11:28) overall on that hill. I dropped down the hill at my quickest pace ever (3:47) and crossed the 35th Street Bridge back to Kanawha City. Mount Alpha was the next stop and I managed to finish the segment to Whispering Woods in my second best time. My descending skills continued to show improvement as I had a PR on the Alpha Descent (2:46). I am a cautious descender to say the least; falling off a mountain is not on my to-do list.
Training will hit another speed bump this weekend as I vacation to Atlanta. The running shoes are coming with me; I am determined to be in good shape come race day. Now if I can just carve out an hour to get in that darn kayak...

CCC Training - Part 3

The Stats
Running
8/23: 3.11 mi; 25'24"; 8'09" avg. pace
8/25: 2.13 mi; 18'57"; 8'51" avg. pace
Cycling
8/22: 13.4 mi; 0:53:07; 15.2 mi/hr
                     8/28: 13.0 mi; 0:46:20; 16.9 mi/hr

Four out of seven days is not bad for training. The running stamina is going from poor to decent. I ran with a good pace on Tuesday of this week, but it left me quite sore. That soreness held through to Thursday morning when I managed to plod around the block for two slower miles. Getting out of bed and out the door was the real victory for that day. I am hoping the eight-minute per mile pace sticks and I can replicate that over 4.2 miles in the race. The joints need to hold up in training to prevent any setbacks, fingers crossed.
I cycled twice along the flat Kanawha City bike course, making two laps of the Kanawha Ave. section in both those rides. I need to do three full, flat laps to get a good indication of what pace I can maintain over 16.8 miles on the race. The second ride of last week was right on target at 16.9 mph. If I can do that during the Challenge, the bike split will be right at one hour. More flat training and some light hills will help in the coming weeks.
Combining my goal pace for the run and the bike leaves me with 33:36 for the run and 1:00:00 for the bike, hence 1:33:36 between the two events. The kayak section in between those two is the real unknown. It generally takes at least an hour. With little to no upper body exercise, I do not expect an improvement this year.

CCC Training - Part 2

The Stats
Running
8/16: 2.00 mi; 16'01"; 7'59" avg. pace
Cycling
8/15: 16.1 mi; 0:51:46; 18.7 mi/hr; 190 Avg. Watts (Trainer)
8/17: 19.0 mi; 0:59:57; 19.1 mi/hr; 214 Avg. Watts (Trainer)
                     8/19: 16.5 mi; 1:06:02; 15.0 mi/hr (Alpha to Whispering Woods PR)

I had a good week of training. The Challenge is less than a month away and I realized the need to start incorporating some running with the cycling focused workouts. I got up early Tuesday morning and jogged two miles around the neighborhood at a decent, 8 minute per mile pace. That is the pace I hope to run at the Challenge, so I need to extend the distance over the next few weeks to build up the running muscle endurance. It will also be cool in the morning as August, and the extra hot portion of summer, nears its end.
Cycling remained my most solid activity last week. Rain and heat forced me inside, but the trainer was there to allow me to sweat out a few pounds. I tried to do a group ride on Zwift on 8/17, but the lead group picked the pace up and left me in the dust. Zwift riders seem to use Watts per kilogram to measure pace (the force you put on the pedals divided by your weight). I can get to 2.5 W/kg and hold it reasonably well, but that lead group rode well above 3 W/kg for most of the ride.
The highlight of training this week was a personal record on the Strava certified category 3 climb of Mount Alpha to Whispering Woods on Friday. I went out in the morning and did a lap of Kanawha City before heading to the hills. The trainer has noticeably helped me develop the leg muscles, which helped me stand up on the pedals and push harder for a good section of the climb. It still was not my best time on the shorter portion of the climb, the base of Mount Alpha to Beta Lane. But my effort from the start of Chappell Road to Whispering Woods was consistent enough to garner a PR.
Next week needs to feature more runs and longer ones at that. A good five mile run with 8 minute per mile pacing would set my mind at ease. The cycling needs to keep going as planned. The rowing...well, I just need to paddle around at all.

CCC Training - Part 1

The Stats
Cycling
8/02: 25.4 mi; 1:47:16; 14.3 mi/hr
8/05: 19.7 mi; 1:00:44; 19.7 mi/hr; 187 Avg. Watts (Trainer Ride)
8/09: 14.1 mi; 1:05:32; 12.9 mi/hr
8/12: 16.9 mi; 1:10:35; 14.4 mi/hr
                      8/14: 12.1 mi; 1:01:24; 11.8 mi/hr; 182 Avg. Watts (Trainer)

It is a month until the 2016 Capital City Challenge. This will be my first race/event this year. I have continued jumping on the bike to build on the training completed in July. The indoor trainer has come in handy on days when the heat index is near or over 100 degrees Fahrenheit. I am hoping that some hill trainer will build muscle to help maintain a quicker pace on the flat course on the boulevard. August 9th was a Job Corps effort that I could not quite finish due to the oppressive heat. However, I came back to Mount Alpha on August 12th and managed to finish the climb all the way to Whispering Woods Drive.
This cycling has been all well and good, but run training has been ignored. There are only so many training hours in the day, and cycling takes over twice the amount of time as running per workout. Still, I will manage to lace up the Brooks running sneakers if/when the temperatures decline. This may even call for some early morning runs.
As for the third event in the mini-triathlon, it will be difficult to train seriously for the rowing segment. Weather permitting, I could lug the kayak into the Kanawha River a few times over the next three weekends.

Stamping on the Pedals - July

The Stats
7/02: 13.8 mi; 1:11:42; 11.6 mi/hr
7/06:   9.0 mi; 0:40:53; 13.2 mi/hr
7/09: 16.0 mi; 1:11:08; 13.5 mi/hr (Alpha Descent PR)
7/16: 13.6 mi; 1:02:59; 13.0 mi/hr (Job Corps Descent PR; 2nd fastest Job Corps Climb)
7/22: 11.5 mi; 0:40:05; 17.3 mi/hr
                     7/31: 19.2 mi; 1:14:55; 15.4 mi/hr (2nd fastest Lower Donnally Climb)
                     Trainer Rides: 5 rides; 69.8 virtual miles; 176 Watts avg. power; 2,706 kJ total work

Tour de France month brought out the cycling itch once again. I only managed one run for three miles in all of July; the rest of my efforts were on the saddle. I mixed in a fair bit of climbing on Job Corps Hill and Mount Alpha along with the flat bike course in Kanawha City. I also discovered a software program called Zwift that allows people to connect their indoor bike trainers to the computer, then ride and race in real time with others on a virtual course. They have three virtual courses right now: Watopia (a fictional island), Richmond World's Course, and London (which was recently at the end of July). I discovered how sweaty and tough indoor spinning can be, especially when you are trying to keep up on a group ride with people intent on outpacing you.
August should feature a more balanced running and cycling program. There are about 40 days left until this year's Capital City Challenge, so I need to prepare for that. I might even need to row some before the race. I have not done a 10k or any athletic event all summer. It is time to get serious and log those miles. Perhaps some new running shoes are needed as well. Hmmmm...

Summer Runnin'

The Stats
6/08: 2.37 mi; 18'40"; 7'52" avg. pace
6/13: 2.94 mi; 23'38"; 8'01" avg. pace

Spring was a light running season for yours truly. While Mike, Emily, and Mary did a Maryland 10k, I was sitting out with pre-wedding jitters. Then, honeymoon recovery took its toll. But I have been trying to get back in shape. This month I started a 2016 Capital City Challenge training program that includes cycling and kayaking. Mike and I got in quite a bit of kayaking on the Elk River last week; I hope to continue that in smaller distances during the rest of the summer. There are no currently scheduled 10k races, but the odd spur of the moment race could occur. Until then, I will be updating my training progress and trying to beat the summer running heat.