My last post was sometime back in June. My last day working for LCSS was on July 3rd. I spent a few days on vacation at the beach and then began a new job as Technology Officer for Flint Community Bank on July 9th. I'm thankful to God for the opportunity but do miss my coworkers. I'm doing the same job as I did with the school. The only difference is the working budget and urgency of most of the tasks. These days, banks never sleep and everything must remain in working order one way or the other.
My day is longer by an hour now and I have to drive to pick up one of my daughters each day which puts me getting home around 5:45 or so. My routine with running and riding has changed along with my eating habits. I've made some adjustments recently and gotten back out on my bike and running more but still a long way from where I was.
The big thing happening right now is that I'm getting ready for 3 Gap this weekend in Dahlonega. 3 Gap is a 58 mile road ride through three of the mountain gaps in north Georgia. It's one of the toughest rides around but also the funnest as you can reach speeds over 40mph coming down some of the hills. I will end up posting pics from this trip. I wish I had taken pics last year. Last year was my first year and my buddy and I have determined to make this an annual event for us.
Friday, September 28, 2012
Monday, June 11, 2012
Monday, May 28, 2012
NFC Training Update #8- Memorial Day
Below is a screenshot of today's ride.
Friday, May 25, 2012
Friday Post- Hopeful & Humbled
Another fine week has gone by and school is now out in Lee County. I'm back to riding solo in to Leesburg since my daughter is off for summer. Another big weekend is planned with a 20 miler on deck. I'm still riding off of my enthusiasm from last weekends 18 miler and feeling good about my prospects for the morning.
Thursday's run, like last Thursday's run, was again humbling. Because of time constraints I went out at 5pm for a six mile run. This was a mistake. I took something to drink but with the temp in the 90s, it was a very tough run and I was cooked. I ended up with 9:04min/miles but I had to take a cold shower and drink 32 ounces of water before I felt normal again. Running in that heat was exhausting and I could feel the sun sucking the moisture out of my body. You could feel yourself running through the waves of heat and humidity. My feet were so heavy that had a snake crossed the road in front of me, I may have tripped over it. It was a beat down.
On a brighter note, today is my rest day before tomorrows big run. I'm looking forward to it and being mentally prepared for a long run is more important at this point for me. Physically, I know I can hold up and will be well hydrated. Negative thoughts or an non supportive family can kill your drive and make you question yourself and your reasons for training. My good thought for tomorrow is me at the end of the run, making the final turn back on to my street and entering my driveway, tapping my finger on my phone to end the GPS capture of my run, and knowing that I'm done for the day.
Thursday's run, like last Thursday's run, was again humbling. Because of time constraints I went out at 5pm for a six mile run. This was a mistake. I took something to drink but with the temp in the 90s, it was a very tough run and I was cooked. I ended up with 9:04min/miles but I had to take a cold shower and drink 32 ounces of water before I felt normal again. Running in that heat was exhausting and I could feel the sun sucking the moisture out of my body. You could feel yourself running through the waves of heat and humidity. My feet were so heavy that had a snake crossed the road in front of me, I may have tripped over it. It was a beat down.
On a brighter note, today is my rest day before tomorrows big run. I'm looking forward to it and being mentally prepared for a long run is more important at this point for me. Physically, I know I can hold up and will be well hydrated. Negative thoughts or an non supportive family can kill your drive and make you question yourself and your reasons for training. My good thought for tomorrow is me at the end of the run, making the final turn back on to my street and entering my driveway, tapping my finger on my phone to end the GPS capture of my run, and knowing that I'm done for the day.
Monday, May 21, 2012
NFC Training Update #7
In the vlog, I mention running with my amphipod. In the pic below you can see my hydration pack and below that is the amphipod 20 ounce bottle that is filled with Nuun electrolyte.
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| pic taken just after 18 miler |
Friday, May 18, 2012
Friday Post- Exhausted
I'm six weeks in to training for this ultra and I'm beginning to get tired and exhausted. I've missed three weeks or better of getting on the bike so I've only been running. Yesterday's six mile run would typically be very easy but I made the mistake of going out hungry thinking that I would knock a quick six out and get back home for dinner. At mile three, I could only think of what a t-bone steak would taste like. I wanted to walk some coming back in but thankfully I had a friend come up on a bike and that kept me motivated to continue running and get it done. After finishing, I ate two dinners. I was starving! Then I took in 32 ounces of electrolytes and stretched out on the floor because my legs were burning.
The problem is I've not done any carb-loading or tried to eat any more than normal through this training. I've now decided to make sure I get my 64 ounces of water a day, carb-load the week of my long runs, and never run before I've had plenty to eat. I weighed myself yesterday morning and I was down to 192. I didn't set out to lose weight but am down 10 pounds since starting.
Tomorrow will be a big test with my longest run yet of eighteen miles. I'm praying my calves and ankles hold up. I'm still enjoying the benefits of running with my fitness and weight loss and luckily haven't started questioning myself on why I'm doing this.
The problem is I've not done any carb-loading or tried to eat any more than normal through this training. I've now decided to make sure I get my 64 ounces of water a day, carb-load the week of my long runs, and never run before I've had plenty to eat. I weighed myself yesterday morning and I was down to 192. I didn't set out to lose weight but am down 10 pounds since starting.
Tomorrow will be a big test with my longest run yet of eighteen miles. I'm praying my calves and ankles hold up. I'm still enjoying the benefits of running with my fitness and weight loss and luckily haven't started questioning myself on why I'm doing this.
Monday, May 14, 2012
NFC Training Update #6
Blah, blah, blah. Boring week as far as training goes. I missed last Sunday's run due to rain and I missed yesterdays run due to rain/mothers day/had to watch a chick flick with my wife type of Sunday.
No change in weight. I've settled in right at 195.
It was a 23 mile week that included an easy 10 miler (10.6) on Saturday at a 9:32 pace. It felt slower than that to me but these ten milers are easier and easier to run. I've got a tough 18 miler coming up this Saturday.
I ordered a hydration belt that has a single 20 ounce bottle that is supposed to be great for staying put and not bouncing around. I'm going to carry this for the purpose of having an electrolyte drink. This should help me get through the long runs without cramping due to loss of water. Despite the fact I drink two liters of water over 16 miles, I get cramps because I believe I'm losing it faster than I'm replacing it.
With any luck, I'll drink the electrolyte from this over the run and be able to find somewhere to refill it and add another nuun tablet to it for the remainder of the run.
No change in weight. I've settled in right at 195.
It was a 23 mile week that included an easy 10 miler (10.6) on Saturday at a 9:32 pace. It felt slower than that to me but these ten milers are easier and easier to run. I've got a tough 18 miler coming up this Saturday.
I ordered a hydration belt that has a single 20 ounce bottle that is supposed to be great for staying put and not bouncing around. I'm going to carry this for the purpose of having an electrolyte drink. This should help me get through the long runs without cramping due to loss of water. Despite the fact I drink two liters of water over 16 miles, I get cramps because I believe I'm losing it faster than I'm replacing it.
Monday, May 7, 2012
NFC Training Update #5
No video post today. I'm exhausted from the weekend and am already through a half of a pot of coffee. Also, the day started with a dead battery.
My weight is relatively the same though I reserve the right to update tomorrow. The training schedule is slowly but surely ramping up and the high mileage is taking a physical toll. Including the 8 mile run from last Sunday, I closed out the week with 33 miles. It would have been higher but we had some severe weather yesterday.
The week was rather basic and uneventful. I did a 4 mile run Thursday instead of riding my road bike due to a scheduling conflict at home. I will probably be back on the bike this week. My big Saturday run was 16 miles. That was officially the furthest I had ever run.
Friday evening after carb-loading at Blackbeards, I went by and picked up a clip-on pepper spray cartridge and a clip-on knife for my hydration vest. My long run on Saturday went down a dirt road that I had never been on and wasn't sure if I would encounter any pit bull farms. Also, I received my Road ID in the mail. I got the basic wrist band with my ICE contacts and numbers.
I got up at 5:45 on Saturday morning and ate my typical PB&J sandwich and filled my hydration vest with 2 liters of water. I also had extra Clif Shot Bloks for energy and a Clif Bar so I can start eating while I run. I left the house at 6:40am with my red flashing light attached to my vest. I added the light at the last minute due to the fog and the attention deficit that most drivers have. Once again, I went out faster than intended and turned at mile 5 faster than I previously did on my 12 mile run that takes the same route. I was about 4 minutes faster at that turn and I knew I was going too fast. I needed to be at the same time or up to 4 minutes slower. I felt that mistake in the last 3 miles of the 16 mile run. I made myself walk 2 hills in the first two-thirds of the run and I walked the last big hill of the run because my ankles, knees, and hips asked me to. I finished relatively strong but with an empty hydration vest. I ran the last mile or so without water when I really needed it.
What I learned from that run- I have to figure out a way to carry a bottle or two filled with electrolytes. I started getting calf cramps towards the end and I think electrolytes would have prevented that. Since I sweat heavily and drank 2 liters of water and still started cramping up, then my next step is to carry a bottle with Nuun in it to see if that will correct the issue.
I was useless for a few hours after getting home. I ate a great breakfast of eggs, sausage, and biscuits made by my lovely wife and then had coffee and water while laying in the recliner. Thanks to my wife and kids going to a birthday party shortly after I got home, I had an ideal recovery. I ended up taking some Sports Legs supplement and wearing my calf sleeves for 4 hours while laying in the chair watching television.
Next Saturday I get a break with a 10 mile run though the mid-week mileage will get a little higher.
My weight is relatively the same though I reserve the right to update tomorrow. The training schedule is slowly but surely ramping up and the high mileage is taking a physical toll. Including the 8 mile run from last Sunday, I closed out the week with 33 miles. It would have been higher but we had some severe weather yesterday.
The week was rather basic and uneventful. I did a 4 mile run Thursday instead of riding my road bike due to a scheduling conflict at home. I will probably be back on the bike this week. My big Saturday run was 16 miles. That was officially the furthest I had ever run.
Friday evening after carb-loading at Blackbeards, I went by and picked up a clip-on pepper spray cartridge and a clip-on knife for my hydration vest. My long run on Saturday went down a dirt road that I had never been on and wasn't sure if I would encounter any pit bull farms. Also, I received my Road ID in the mail. I got the basic wrist band with my ICE contacts and numbers.
I got up at 5:45 on Saturday morning and ate my typical PB&J sandwich and filled my hydration vest with 2 liters of water. I also had extra Clif Shot Bloks for energy and a Clif Bar so I can start eating while I run. I left the house at 6:40am with my red flashing light attached to my vest. I added the light at the last minute due to the fog and the attention deficit that most drivers have. Once again, I went out faster than intended and turned at mile 5 faster than I previously did on my 12 mile run that takes the same route. I was about 4 minutes faster at that turn and I knew I was going too fast. I needed to be at the same time or up to 4 minutes slower. I felt that mistake in the last 3 miles of the 16 mile run. I made myself walk 2 hills in the first two-thirds of the run and I walked the last big hill of the run because my ankles, knees, and hips asked me to. I finished relatively strong but with an empty hydration vest. I ran the last mile or so without water when I really needed it.
What I learned from that run- I have to figure out a way to carry a bottle or two filled with electrolytes. I started getting calf cramps towards the end and I think electrolytes would have prevented that. Since I sweat heavily and drank 2 liters of water and still started cramping up, then my next step is to carry a bottle with Nuun in it to see if that will correct the issue.
I was useless for a few hours after getting home. I ate a great breakfast of eggs, sausage, and biscuits made by my lovely wife and then had coffee and water while laying in the recliner. Thanks to my wife and kids going to a birthday party shortly after I got home, I had an ideal recovery. I ended up taking some Sports Legs supplement and wearing my calf sleeves for 4 hours while laying in the chair watching television.
Next Saturday I get a break with a 10 mile run though the mid-week mileage will get a little higher.
Monday, April 30, 2012
NFC Training Update #4
It was a great week. I had two vacation days so I got a lot done at the house. The big event was Athens Twilight this past weekend. We stayed in Jefferson with family and I drove down to Athens early Saturday morning for the 5K run and 50K Gambler Ride. I started out the ride surrounded by about 8 fellow PCP members. I knew I would see people from Albany but hadn't planned to ride with anyone specific.
The ride was tougher than normal, due to the hills obviously. In Albany, that ride would have been about 30 minutes shorter. There were parts of it that felt like Dahlonega but it was all beautiful. I wrapped up Sunday with an eight mile run.
Monday, April 23, 2012
NFC Training Update #3 4/23/12
My weight was roughly the same over the past week. I stayed at 197. I would prefer to be in the 180s at race time but I'm not going to sacrifice calories at this point.
This past week I had four runs for 25.1 miles and one ride for 31.9 miles. After not running last Sunday, I decided to run my normal neighborhood route of 4.4 miles on Tuesday. My Wednesday short run was normal other than the deer I saw at a very close range. Thursday I did the coffee ride and it was at a comfortable average pace of 18.5mph.
My Saturday long run for this week was 12 miles. I used Google Maps to find a loop near my house and it worked out quite well. Two of the 12 miles was on a dirt road and it turned out to be a great run. I left the house at 7:30am to ensure I didn't get too hot. This was my first run with my hydration pack and Clif Shot Blocks. I ate two shot bloks every 40 minutes and the run was great. I nearly drank 2 liters over that run and never got tired, thirsty, or weak feeling. It's the best I have ever felt on a long run. I was successful in making myself slow down and run a more comfortable pace which is something I've had a hard time doing in the past. I purposely walked two hills and ended up at a 10:30/pace. I finished strong on the last mile so I know I have more in the tank.
Yesterday's recovery run was 6 miles which I ran on the Chehaw trail. Josh and I ran an easy pace and I was feeling Saturday's run for sure. It was good to run on the trail in that tired state as it is a good simulation for what is to come.
This coming weekend is Athens Twilight that will bring a 5K run and a 50K ride. That will take the place of my 14 mile run.
This past week I had four runs for 25.1 miles and one ride for 31.9 miles. After not running last Sunday, I decided to run my normal neighborhood route of 4.4 miles on Tuesday. My Wednesday short run was normal other than the deer I saw at a very close range. Thursday I did the coffee ride and it was at a comfortable average pace of 18.5mph.
My Saturday long run for this week was 12 miles. I used Google Maps to find a loop near my house and it worked out quite well. Two of the 12 miles was on a dirt road and it turned out to be a great run. I left the house at 7:30am to ensure I didn't get too hot. This was my first run with my hydration pack and Clif Shot Blocks. I ate two shot bloks every 40 minutes and the run was great. I nearly drank 2 liters over that run and never got tired, thirsty, or weak feeling. It's the best I have ever felt on a long run. I was successful in making myself slow down and run a more comfortable pace which is something I've had a hard time doing in the past. I purposely walked two hills and ended up at a 10:30/pace. I finished strong on the last mile so I know I have more in the tank.
Yesterday's recovery run was 6 miles which I ran on the Chehaw trail. Josh and I ran an easy pace and I was feeling Saturday's run for sure. It was good to run on the trail in that tired state as it is a good simulation for what is to come.
This coming weekend is Athens Twilight that will bring a 5K run and a 50K ride. That will take the place of my 14 mile run.
Friday, April 20, 2012
Gearing Up For the Weekend Run
It's been a great week so far and feeling good with my running and my choices in my diet. This weekend adds another two miles to Saturday's long run bringing it to a 12 miler. I've had some good luck in the route. I used Google Maps to chart out a loop (http://g.co/maps/hunxd). I also got my Nathan's X-Ceed hydration vest in the mail this week and ready to try it out. It holds 2 liters of water in the back and has a pocket in the front that will hold gels and/or food.
Next weekend is Athens Twilight so I will miss my 14 miler and be back the following weekend for the 16 miler. For the 16, I have modified the above loop to add on the 4 extra miles.
What I'm looking for this weekend- 1) my ability to slow the pace down and possibly mix in some fast walking. It may not be necessary to walk but I need to start mixing some in since I know it will happen on the 50 miler. 2) eating and drinking while I run and what effects will come from that 3) follow up 6 mile run on Sunday
Next weekend is Athens Twilight so I will miss my 14 miler and be back the following weekend for the 16 miler. For the 16, I have modified the above loop to add on the 4 extra miles.
What I'm looking for this weekend- 1) my ability to slow the pace down and possibly mix in some fast walking. It may not be necessary to walk but I need to start mixing some in since I know it will happen on the 50 miler. 2) eating and drinking while I run and what effects will come from that 3) follow up 6 mile run on Sunday
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| Nathan's X-Ceed 2L |
Monday, April 16, 2012
NFC Training Update #2 4/16/12
Apparently one recording was too much for my computer mic so no video log today.
Weight as of this morning was 197.4 for a loss of 2.6lbs.
Ran 8 miles last Sunday, 2 on Tuesday at a 7:55min pace, 2 on Wednesday, rode 31 miles on the bike Thursday with a group at 18.64mph average, ran 10 miles Saturday at 9min pace, and kayaked on Sunday instead of running the 5 miler.
Nothing to note on the 2 milers. The bike ride was with a B group that rode a little faster than what I was ready for I guess. The average is in the 18s but the group would hit highs of 25 at times and it was tough taking over to lead as I felt like I had nothing in the tank. I was exhausted at the end of that ride. The run on Saturday was okay. I waited until after 9am to go out and that was a mistake as it got hot pretty quick. Next Saturday I will run closer to 7am so I don't overheat. My hydration vest should be in and I can run any route I want without worrying about having water or food.
This week will pretty much be the same with the 2/2/2 mid week runs but may ride again on Thursday. Saturday long runs will be tougher each week. Ideally, I need to get use to eating and drinking a little while running so I can keep going and maintain a pace. I also need to slow it down a bit so I don't go out too fast.
The good thing from the week was pushing a little harder on things to be uncomfortable. Two of the runs were faster than necessary and the bike ride was tough but all good training and preparation for a long ultra.
Weight as of this morning was 197.4 for a loss of 2.6lbs.
Ran 8 miles last Sunday, 2 on Tuesday at a 7:55min pace, 2 on Wednesday, rode 31 miles on the bike Thursday with a group at 18.64mph average, ran 10 miles Saturday at 9min pace, and kayaked on Sunday instead of running the 5 miler.
Nothing to note on the 2 milers. The bike ride was with a B group that rode a little faster than what I was ready for I guess. The average is in the 18s but the group would hit highs of 25 at times and it was tough taking over to lead as I felt like I had nothing in the tank. I was exhausted at the end of that ride. The run on Saturday was okay. I waited until after 9am to go out and that was a mistake as it got hot pretty quick. Next Saturday I will run closer to 7am so I don't overheat. My hydration vest should be in and I can run any route I want without worrying about having water or food.
This week will pretty much be the same with the 2/2/2 mid week runs but may ride again on Thursday. Saturday long runs will be tougher each week. Ideally, I need to get use to eating and drinking a little while running so I can keep going and maintain a pace. I also need to slow it down a bit so I don't go out too fast.
The good thing from the week was pushing a little harder on things to be uncomfortable. Two of the runs were faster than necessary and the bike ride was tough but all good training and preparation for a long ultra.
Monday, April 9, 2012
North Face Challenge, Pine Mtn, GA 50K 2012
Hopefully I will get through training without injury and complete the race. I'll be talking about my training and updates on my weight and health.
Sunday, April 8, 2012
Latest Challenge
I'm preparing right now to go run 8 miles with a friend. With the successful completion of that 8 miles, I will kick off my training for my first 50k that will take place in October at Pine Mountain, GA. Barring any injuries, I will get through all of my training and my longest runs (28 miles) and be ready for that race in October.
More to come.
More to come.
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