Today was the Fancy Creek 5 mile trail race. It was a great turnout! About 80 people showed up to have a try at the Fancy Creek Trail. I think everyone one really enjoyed it. I know that I would have rather been running as it was really cold standing in the wind. But it is all for the good of the racers. The weatherman was a little off on his prediction of 55 degrees. It wasn't anywhere near that!! Great job to everyone that came out and raced and to those who volunteered to help! We appreciate all of you!!
This morning I did a 60 mile bike ride on the trainer. I had to ride by myself, because Meg has been sick this weekend. Was lonely for the 2:45 ride. Averaged about 215 watts and 22 mph for the trip. Felt good and didn't force anything, just put my time in on the saddle. Tomorrow is a recovery day!!
Sunday, February 27, 2011
Saturday, February 26, 2011
The Wind Breaker
I apologize for the lag in posting. It has been a crazy week. Tuesday I had a 10 mile run which was pretty good. Wednesday I did a really good bike ride. I did 3 x 10 minutes while averaging 300 watts. I could feel my legs burn during the 10 minutes hard, which felt good as its been awhile since I went for it.
Thursday was a brutal 10 mile run. It was a very windy day with 10-20 mph winds from the north to NE. I didn't really notice it as I left my house because I ran toward the west and then south. As I headed into mile 5 I thought " I am going to let loose and see how this mile goes". I went 5:40 for the mile. I had planned on doing one more hard mile, but this was the turn around point. As soon as I turned around I felt the wind. It sucked! I was still pushing pretty hard and I ran a 6:35. That is the difference the wind made, and the hill I was going up. I tell you, the difference in temperature the wind makes as well is amazing. I was sweating going out and a little chilled coming back. I ended up coming home 2 minutes slower than I went out.
This got me to thinking about the apparel I was wearing. I usually wear a black Brooks Infiniti Jacket (a simple windbreaker) that I have had since college. I love this jacket. It may be 5 years old or so, but it still works just as good as the day I got it. I would argue that the windbreaker jacket is one of the most important cold weather articles of clothing. When you live in Kansas the wind is always blowing and it just cuts right though you. However, with the windbreaker, it stops this chill. The other great thing is that since it is a jacket, you can wear it basically everyday and it doesn't smell. If you get a convertible version (the sleeves zip off) it turns into a vest and you can wear it even longer through the season. What could be better?
I would like to give an Honorable Mention nod to the wind brief. The guys will understand me on this one. Same concept as the jacket, but to protect those parts that you care so dearly about. Unless you want to shell out the big bucks on a pair of windproof tights, which I have a pair of CW-X ones that I promise are worth every penny, then the wind brief is just the ticket to save the family jewels. You and your wife can thank me later..
Friday I did a 40 mile bike ride on the trainer. It was a good session, averaged 220 watts and 23mph.
Today, Saturday, Ben and I went out to Fancy Creek to finish marking the course for tomorrow's race. We did the first loop and stopped and put up flagging so that people don't get lost or hit limbs. Then we ran a second loop to get a good feel of the course. There is a little snow on the course, but it is not bad. I had on the yak-traks and the footing was good. We averaged around 9 minutes per mile for the loop. It should be a great race tomorrow.
Thursday was a brutal 10 mile run. It was a very windy day with 10-20 mph winds from the north to NE. I didn't really notice it as I left my house because I ran toward the west and then south. As I headed into mile 5 I thought " I am going to let loose and see how this mile goes". I went 5:40 for the mile. I had planned on doing one more hard mile, but this was the turn around point. As soon as I turned around I felt the wind. It sucked! I was still pushing pretty hard and I ran a 6:35. That is the difference the wind made, and the hill I was going up. I tell you, the difference in temperature the wind makes as well is amazing. I was sweating going out and a little chilled coming back. I ended up coming home 2 minutes slower than I went out.
This got me to thinking about the apparel I was wearing. I usually wear a black Brooks Infiniti Jacket (a simple windbreaker) that I have had since college. I love this jacket. It may be 5 years old or so, but it still works just as good as the day I got it. I would argue that the windbreaker jacket is one of the most important cold weather articles of clothing. When you live in Kansas the wind is always blowing and it just cuts right though you. However, with the windbreaker, it stops this chill. The other great thing is that since it is a jacket, you can wear it basically everyday and it doesn't smell. If you get a convertible version (the sleeves zip off) it turns into a vest and you can wear it even longer through the season. What could be better?
I would like to give an Honorable Mention nod to the wind brief. The guys will understand me on this one. Same concept as the jacket, but to protect those parts that you care so dearly about. Unless you want to shell out the big bucks on a pair of windproof tights, which I have a pair of CW-X ones that I promise are worth every penny, then the wind brief is just the ticket to save the family jewels. You and your wife can thank me later..
Friday I did a 40 mile bike ride on the trainer. It was a good session, averaged 220 watts and 23mph.
Today, Saturday, Ben and I went out to Fancy Creek to finish marking the course for tomorrow's race. We did the first loop and stopped and put up flagging so that people don't get lost or hit limbs. Then we ran a second loop to get a good feel of the course. There is a little snow on the course, but it is not bad. I had on the yak-traks and the footing was good. We averaged around 9 minutes per mile for the loop. It should be a great race tomorrow.
Monday, February 21, 2011
Double OT Downer
Last night we had our last basketball game of the year. After 2 overtimes and one injured player, we had to go home losers. At least we can say that for possibly the first time all season, we didn't lose because of the refs! Thanks to all the guys for such a great season and a wonderful time.
This morning I hoped on the bike trainer and did a 36 mile ride. The first 30 minutes seemed like a struggle and like I couldn't get any watts going. Toward the middle I started feeling better and ended it well. I averaged 208 watts and HR of 109.
I really can't wait for some warmer weather, it would be so great to finally ride outside!
This morning I hoped on the bike trainer and did a 36 mile ride. The first 30 minutes seemed like a struggle and like I couldn't get any watts going. Toward the middle I started feeling better and ended it well. I averaged 208 watts and HR of 109.
I really can't wait for some warmer weather, it would be so great to finally ride outside!
Sunday, February 20, 2011
The windy city...
Another early morning today. Started with a drive to Topeka for day 2 of the bowling tournament. I had 6 games and all but one were pretty bad. 179 was my high score. Guess you can't expect much when you bowl once a year. A good time had with the K of C group from Ft. Scott though.
A long bike was on the schedule for the day. I was feeling pretty tired, so started out slow. I chose the Bentonville, AK course and made it 56 miles before my computer trainer decided to lock up and crash. I was almost at 3 hours, so I called it a day. My watts were low at a little less than 200. Legs are feeling it now though.
A long bike was on the schedule for the day. I was feeling pretty tired, so started out slow. I chose the Bentonville, AK course and made it 56 miles before my computer trainer decided to lock up and crash. I was almost at 3 hours, so I called it a day. My watts were low at a little less than 200. Legs are feeling it now though.
Saturday, February 19, 2011
Saturday at the Alley
Today we ran an hour and a half run. It was the longest run since the trail race. It felt okay and I made it 14 miles. My HR strap was giving me a bit of trouble so the HR average was off a bit, but it said 140. I am becoming the biggest fan of the 3/4 tights. Absolutely the perfect article of clothing for the 40 degree weather. Another great run in the Adrenalines as well. Not too much stretching afterward, as I was heading to Topeka for a bowling tournament.
What a good day....
Friday was a great training day. It started out with a 35 mile bike ride on the trainer. It was the Louisville course from the Ironman. I averaged 289 watts for the 1:30 it took to cover the 35 miles. HR was an average of 111. I felt really good about the workout.
In the evening Meg and I did our longest swim yet. 3000m in the pool including a warm up and then 20 x 100m. We alternated hard/easy for the 100m reps. Meg kicked my butt on all the hard sets, something I am getting used to these days. The only thing that could stop her was a cramp that hit with 2 hard reps left. So, for one rep I was faster than her, only because she did it with only arms. One rep later, she was back in front of me and all I saw was the bubbles being created from her toes. Overall it was a good set and good week of swimming.
In the evening Meg and I did our longest swim yet. 3000m in the pool including a warm up and then 20 x 100m. We alternated hard/easy for the 100m reps. Meg kicked my butt on all the hard sets, something I am getting used to these days. The only thing that could stop her was a cramp that hit with 2 hard reps left. So, for one rep I was faster than her, only because she did it with only arms. One rep later, she was back in front of me and all I saw was the bubbles being created from her toes. Overall it was a good set and good week of swimming.
Friday, February 18, 2011
Thump...LIMB!!
Thursday morning, Ben, Frank and I headed to Fancy Creek to give the trails a run in preparation for our Fancy Creek 5 mile run. It was a good time, but the course was still a little icy and muddy. Which, if you run trails, isn't a bad thing. I did however encounter some low hanging limbs. Ben was leading, but he apparently was short enough to run right under them, leaving me to whack the top of my head on 2 branches. I had a bit of a headache after the second one. Frank took a pretty good spill and had some cuts. He certainly could have used some screws in his shoes for better traction. We did the entire loop and then some in about an hour. Should be a really fun race. If you would like to register its on active.com, under Fancy Creek 5 mile. Race is Feb. 27th.
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