Running Banter

98% of the fun in Triathlon is the training. The other 2% is the measure of how much fun we had.

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Tuesday, June 27, 2006

You ever have one of those days?

You know - A Great Day - when everything feels good and you can go forever?

Coming off two races in four days my legs were a little stiff. Thursday's race wasn't an all-out effort, and I know I left a few seconds on the course Sunday. But, still the legs knew I was out there.

So yesterday morning I did an 8 miler at recovery pace (real slow, but comfortable). Then last night, instead of the normal 20 mile ride, I swam 2,400 yds at Lincoln Way Central.

That must have been the magic sauce. This morning I left the house a little after 5:00 for a 13 miler out to the end of the Hickory Creek trail and back. Trying to get in a few of those rare hills.

Anyway, I started out slow. I was in no hurry. This was just a long slow run. However, once I got into the hills in Hickory creek, my legs felt great - couldn't understand it, but they felt really great. And the further I got into the hills the more I increased the tempo. By the time I got to the last hill by LW Central I practically flew up the hill (I actually surprised some guy on a mountain bike by staying with him up the hill).

By the time I made back to Plank Road Trail I was probably running 7:30-7:45 minute miles. Still felt fresh. So, for the final 3 mile back to Frankfort, I kicked it up a notch or two - probably 7:00-7:15's.

The only thing I can think of is the speed work we have added in the past three weeks and the two races.

Wow. That sure felt good!

And to top it all off Nancy wants to do a bike ride tonight! WooHoo!

Sunday, June 25, 2006

Three weeks until LifeTime - TIME TO TRAIN!

Speed and Distance. Speed and Distance. That's all I need for the next two weeks. Then a taper into Lifetime.

SPEED:

Wednesday Night FOS Fast Ride. Leaves at 6:10PM from the Target parking lot in Matteson (near the trail).

Thursday Night Track Workout. Meet at 5:30 at Hickory Creek Middle School in Frankfort (on Sauk Trail, just west of Harlem - next to St Anthony's church).

DISTANCE

Run, Run and Run some more. Long runs, recovery runs, tempo runs...

Swim three days per week - 2,000 to 3,000 yards per session

Ride, ride and ride some more.

Who's up for a casual (really!) training ride early on the 4th of July?


http://www.jolietbicycleclub.org/

The Joliet Bicycle Club's 4th of July Metric (62 miles). From Plainfield, down to Morris and back - easy ride. This will be my 4th year. Start early and home before noon. If you are interested, post a reply or email for time and place.

Train Long, Train Hard.

Sunday, June 18, 2006

Modified Weekly Schedule

Two races in one week means there is a change in the schedule:

Wednesday - FOS Fast Ride - 6:10 @ Target in Matteson

Thursday - 5k Race - Short Run on a Long Day - 7:00PM Main Park, Frankfort

Saturday - Swim/Run Brick - 6:00AM Frankfort, or 6:50 Downtown

Sunday - MetLife Duathlon - 8:00AM Tinley Park

See ya out there.

Thursday, June 15, 2006

Ohio Street Beach



Saturday morning swim/run brick at Ohio Street Beach.

Meet at 6:00AM in the parking lot in downtown Frankfort (east of White Street) for car pooling downtown. Look for the White Navigator. Or meet at Ohio Street Beach around 6:50 to 7:00AM.

Open water swim followed by 6 to 8 mile run.

Back to Frankfort around 10:00.

Tuesday, June 13, 2006

TOMRV Final Report

Tour of the Mississippi River Valley

First of all, TOMRV is organized and hosted by the Quad Cities Bicycle Club. They do a FANTASTIC job! This was the 29th year, and the experience they have gained over the past 28 years is obvious in every detail. Putting on a major one day ride encompasses a lot of logistics. Hosting a two day event, with an overnight, takes it to a whole new level. I cannot say enough about the great job the QCBC and the volunteers do to make this a thoroughly enjoyable event.

Before we even arrived in Bettendorf for the start of the ride, the QCBC website provided a wealth of information covering everything we would need to know before we got there.

We arrived at Scott Community College a little after 7:00AM on Saturday morning for the start of the ride. A lot of riders had already started, but with the cold, rainy weather we weren't in any hurry. We picked up our registration kits and dropped our overnight bags off at the trucks for transport up to Dubuque.

We started riding at 8:00AM. The temp was in the upper 40's with light on and off rain. The first several miles followed the Mississippi River through the towns of Le Claire and Princeton. At that point we headed north into the farm country and the terrain started rolling - our first taste of hills.

At mile 27 we hit our first rest stop. We hadn't been drinking too much, but the bathrooms were very welcome (a common theme at ALL rest stops). It was raining and windy, so we thought it was nice to get off the bikes for a few minutes... However, it didn't take long to cool off, and suddenly a chill set in. By the time we got back on our bikes we were down right COLD! We set off a good pace to warm up, but a mile out of the rest stop Scott's rear tire went flat (remember, it was windy and raining).

Back on the road, we rode pretty hard to get warm. The hills got a little bigger and most of the riding was into a head wind, so eventually we warmed up. At the second rest stop we felt a little warmer and thought maybe it was warming up. Wrong! Within 5 minutes we were cold again. We were dressed correctly for the hard riding we were doing, but were not dressed for standing around in 50 degree, windy, rainy weather. We made the decision that all future rest stops would be fast = bathroom, food, drink, leave.

At the town of Sabula we crossed the Mississippi River on a steel deck bridge. Given the fact that the "steel" was wet, riding across the bridge was scary at best! Once on the Illinois side of the river, we continued north to the town of Hanover - 65 miles into our ride. At that point we turned onto Blackjack Road and the remaining 42 miles would be a series of ascends and descents.

The first climb was Chestnut Mountain. This was by far the biggest hill we had ever climbed, although, it wasn't too bad. Once on top, we followed a rolling ridge line for several miles to another rest stop. Immediately after leaving the rest stop, the road drops into a 15 degree descent. It would have been fun had it not been wet and slick. As it was, it was a nerve tester of feathering the brakes and avoiding the slick tar strips.

The ride then went straight through the town of Galena. Many of the riders stopped to eat, drink and meet up with family and friends. Based on our previous experience of getting cold very quickly, we kept going.

At mile 92, the route sheet gives you an option: Turn left for a ride on a country lane, or turn right to ride up "The Wall". Guess which one we did... It wasn't very long, but it was steep. It was about 200 feet of elevation. I was in my 39x25 gear and giving everything I had to turn the crank! We passed several people going up, but they were spinning away on the granny gear of their triple cranks. When we crested the top we were devastated to see that it was a false summit and there was more hill left! Once on top, we felt great. We were 15 miles from the end of Day one, and the big hills were behind us, and it was all down hill to Dubuque... Well, there were a few more climbs...

While we had been riding hard, we felt that our average speed had to be low. We had had a lot of long climbs, head winds, and the wet conditions prevented high speed descents. When we checked we were surprised to see that our average to that point had been 16.7 MPH.

Eventually we descended into Dubuque and we were almost done. However, we had to cross the river back into Iowa. Unfortunately, the only bridge is the freeway... and it was raining again. So, with semi-trucks whizzing past at 70MPH, we rode across the river in the rain and the truck spray. After winding our way through Dubuque, we were within a half mile of the finish when we turned a corner... and looked up... ONE LAST HILL! A half mile long. Oh, the cruelty! Cresting the top, we were at Clark College and our riding was done for the day.

The design of the route is great. It was challenging but ridable by most people. It provides a great deal of self accomplishment. The adverse weather conditions only added to sense of achievement.

Demeterius reserved a 4 bedroom, 2 bathroom dorm suite at Lorus College. We checked our bikes into the overnight storage at the tennis courts, and took the trolley over to Lorus College. The hot shower felt great, but putting on dry clothes felt fantastic! Later, we headed back over to Clark College for a huge, all-you-can-eat banquet. It was great, and every calorie was earned and appreciated!

By 9:00PM we were asleep and day one was over.

We started day two at 7:30. There was no rain and it stayed dry all the way back to Bettendorf. We left off where we started - riding pretty strong. Although, I will admit that our legs were a little sore at first, and our butts a little tender. Within the first 20 miles, there were two large, long climbs that definitely tested our legs. I felt that these two climbs were the most challenging of the whole event. At that point we were 20 miles into day two, 68 miles to go and we were wasted! Fortunately, while there were more hills, they seemed to get a little smaller the closer we got to Bettendorf.

Although there wasn't any rain on day two, it was still cool, so we kept to our day one strategy of quick rest stops to avoid getting chilled. When we arrived back in Bettendorf, we loaded up quickly and headed straight to Starbucks.

In the end, day two was uneventful, and we rode at an average of 17.5 MPH. The real story was riding 88 hilly miles the day after riding 107 hilly miles. The combination is one of things that makes this a very special, challenging and rewarding event. As I stated before this ride provides a great deal of self accomplishment - I can hardly wait until next year!

Sunday, June 11, 2006

TOMRV - Day 2

NO RAIN!

88 Miles

Temp in the 50's

No tail wind... mainly an annoying cross wind.

4,650 feet of climbing. A little less than yesterday, but maybe more challenging. Two long climbs in the first 20 miles. Both climbs were around 2 miles long and about 400 feet in elevation. Every time we would top a rise, there would be more hill beyond, and around each corner more hill again. We finally learned to look for cell phone towers in the distance, because they appear to place the towers on the highest part of the hill.



Scott and Doug at the end of a 2-Day, 195 mile ride. Next stop: STARBUCKS!

TOMRV - Day 1 Update

Total elevation climbing was 6,817 feet.

The Mountain was 450 feet of climbing at mile 68.

The wall, at mile 92, was 200 feet of the steepest grade we ever climbed. Not too long, but very steep. 39x25 gear at about 30rpm, or LOWER... We heard it was 15% grade - maybe, but all I know is that if it had been any steeper I "might" have had to walk...



Scott. You can tell that it is COLD and WET. Yes that is steam coming off the river.


We saw this bike at the end of the 107 mile day 1. The bag on the back had an Alpe d'Huez patch sewn on. We talked to the owner (probably late 60's) and yes, in fact, he had riden THAT bike all the way up Alpe d'Huez! VERY COOL - I found my new hero.


Demetrius coming into the college dorm at the end of a LONG, COLD and WET day. Tired and Happy.

Saturday, June 10, 2006

TOMRV - Day 1

107 Miles

Temp in the 50's

Wind - Head Wind. mostly in the first 50 miles

Rain - from start to end.

Hills! A lot bigger than we are used to. Lots of them. Big rollers. We rode up the mountain and the wall.

It appears that of the 1,500 registered riders, less than half completed the first day.

Scott, Demetrius, Jim and I are looking forward to a nice, warm, dry day tomorrow for the 86 mile return ride.

Tuesday, June 06, 2006

Pre-Season is over. Time to add speed and distance.




Well, the first two races were fun. Galena had hills and Tri-Shark was fun. I was happy with my swims, but I definitely need more speed in the bike and run - especially for the longer races coming up.

Gil's MetLife Du will be a good short speed test. Start out as fast as you can go and increase speed from there...

So, here's the summer schedule:

MONDAY
AM Easy Run
PM Easy Bike

TUESDAY
AM Tempo Run
PM Swim Workout

WEDNESDAY
AM Easy Run
PM FOS Fast Ride (6:10 @ Target in Matteson)

THURSDAY
AM Swim Workout
PM Track Workout - Intervals

FRIDAY
AM Easy Recovery Run
PM Easy Bike

SATURDAY
AM Swim-Run Brick at Ohio Street Beach
Meet in Frankfort at 6:00AM for car pool

SUNDAY
AM Club Ride

This schedule is subject to: Business Travel, Weather and Races.

Goals:

Sub 2:20 Olympic
Sub 20 5k

Let the FUN begin!!!!!!