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.

Springing Back

The Stats
4/18: 3.1 mi; 26'07"; 8'23" avg. pace
4/21: 3.1 mi; 26'11"; 8'24" avg. pace
4/25: 3.1 mi; 26'22"; 8'26" avg. pace

The snows have finally gone away for the season and cleared a path to running. In my "sweating for the wedding" mindset, I have been able to shake the dust off of my Brooks running shoes and log a few miles. It should be evident from my times that I am not in the shape I was in my mid-20s. Ideally I'll be running sub-seven minute miles in the near future. But for now, it feels good to be back on the pavement and getting into shape. The wedding and honeymoon will be a break from training. Still, Ashley and I might get an itch to run a few miles in Florence or Paris. If we do I will post on our exploits.

Winter 2016

There is no running to be had.

Holiday 5Ks

The Stats
Hot Diggity Dog 5k: 23'34"; 7'36" avg. pace; 46th place
Jingle Bell 5k:           26'36"; 8'34" avg. pace; 76th place

PTR is back on the 5k circuit this holiday season. We kicked it off with our first ever organized race on Thanksgiving morning. Emily, Ashley, and I joined a crowd of 500 people in St. Albans (really? St. Albans?) for the Hot Diggity Dog Thanksgiving 5k. We chose this race based on its wiener dog theme and medal and its location between Teays Valley and Charleston. But mainly, the finishers medal. Temperatures warmed into the 50s as race time approached and the sun was out in full force. We waved goodbye to dogs in strollers and on leashes and ran up an appetite. The course was mostly flat, and fairly bland, with one short and steep uphill section. I was aiming for an even 23 minute 5k, but came up a half minute too slow. In fact, as the finish line came into view I could see the clock tick toward 23 minutes but knew that my fastest sprint couldn't get me there in time. It was still a good effort. The whole PTR crew finished and cooled down next to the high school.

A week and a half later, Ashley and I decided to run our second Jingle Bell 5k together. Last year, I made a huge error by eating curry the night before this race and then it rained all morning. We were hoping for smart preparation and better weather this time around. We dined on pasta the night before, and the weather was dry, if cold, on this early December morning. The race started a three minute walk from my house. Thus, we waited until the last minute to brave the cold weather and join the crowd. Costumed runners toed the finish line in reindeer and other Christmas assorted gear. We were less festively attired. The attitude for this run was much more relaxed than on Thanksgiving. I made no effort to distance myself from the pack after the gun sounded. The route followed my usual stomping ground through UC and around Memorial Hospital. That made it easy to tune out and plod along for three miles. I still picked up the pace at the finish out of instinct, but it was hardly a sprint. I was welcomed to the finish line by the frantic shouting of the Tri-State racer PA guy. Apparently they had not accounted for people that registered that morning and he was freaking out in an attempt to get them to report to him. Take it easy, chief. Unfortunately, we were not captured in any pictures for the Jingle Bell run. Oh well.
Running is entering its dark months once again. It's always a somber time of year when the temperatures hit rock bottom and the sun sinks behind the hills at 5:00 pm sharp. I will post updates of any significant training progress. Ashley and I will continue "sweating for the wedding" in some form or fashion. Until then, happy running!