Coyote Ridge Trail Run

Hopped in the truck @ 3:00 am with Slowrunner77 & Kirk F and cruised to Marin for the Coyote Ridge Trail Races.  I flat out hate forgetting my camera because I found it one of the most scenic races ever.  I signed up for the 10 miler and looked at the course profile and saw a tough day at the office ahead.  I figured the course might be muddy and the course over achieved.  How I managed to stay upright highlighted the day.  The course ran long so the duration helped.  Kirk won the 10 miler & Slowrunner77 took 3rd in the 7 miler.

Cool Contest

Running&Rambling is offering a shoe giveaway -- check it out!

Walk, Woof or Hoof It Fun Run 12k

Cruised over to Loomis, CA with Slowrunner77 for a race.  We ran a long 12k over two loops.  I found the course pretty tough but held together to finish.  Man a 9:00 pace jacked me up!

Run Training

Jog out in Verdi with Slowrunner77.  We made sure we went during miserable weather and I felt yesterday's race.

FERRY BUILDING RUN 4M

Cruised over to San Francisco with Slowrunner77 for a race along the waterfront.  He wanted to race and when I saw the chance to run on a flat course at sea level, I jumped.  The DSE club put the race on and I felt envious seeing a club that puts on so many races.  The race went 2 miles out & back.  Slowrunner77 won in 22:42.  I felt a good run coming on and when I saw him on the return in under 14 minutes I felt pumped.  I hit the turnaround in 16:35 and realized sub-36 would happen so I started to push and 20 minutes in I started hurting and realized sub-35 would happen then in the final mile, since I was already dead, I pushed under 34 for a 33:24 finish.  I lost 13 seconds in the second half but still felt pretty happy about the run.  Later we hit up the City Beer Store for some celabratory adult beverages.

Not a bad day

Run Training

Wrapped up the month with a 6 mile jog on the treadmill:  10:06/9:42/9:32/9:30/9:23/9:37.  I ended up with 61 miles for the month including a string of 5 straight days for the first time in 18-20 years and dropped 8 pounds.

HATE WEEK

Clean, Old Fashioned Hate -- that says it all.  georgia tech comes to Athens this week for a pretty big game.  Erk Russell once commented his training program was running 3 miles and hating tech 4.  I'm gonna run 3 miles every day this week for the game.  It'll be my biggest week of running since June and my first back-to-back run days in years and will include my most treadmill running ever.  Erk said it best though, "GATA!"

Today I got a 5k in on the treadmill

34th Annual Donner Lake Turkey Trot

Carpooled over to Donner w/ Turi & SnowLep for the Turkey Trot. 

I got dropped on the first two miles of hills and faded during Mile 5 to finish in 1:09:30.  Very happy to go under Seventy minutes (probably for the first time ever, lookout 65!), I beat last year's time by aboot 3 minutes and it took me 1:17:22 the first time I ever ran around the lake so I'm getting better.  Also today I went over 100 miles of running since August.

 

Bike Training

Hit the Gym after work for some stationary bike work.  A few years ago, I bought some Spinervals DVD's and went to their site and found some free workouts and I went with "Easy Does It."

Run Training

Met Slowrunner77 for a morning run in Upper Ranch San Rafael.  After an easy jog, he started taking me uphill and throwing out a beating.  I got to live up to my High Altitude claim as we went a mile high on the top climb.  Slowrunner77 took it to me and I look forward to this run with him again in a few months.

Run Training

Lunch-time Jog in Verdi.  Ate some wind and felt some fatigue from Sunday.

Run Training

Rolled over to Thomas Creek with Turi, SnowLep, Slowrunner77 & some friends from Carson City for a run on the Fall Colors Trail Run course.  Not really my cup of tea as the first 3.5 miles went uphill but I got going downhill to finish.

Then I got bored waiting for the group that went long, so I tacked on some cooldown loops to get to 15k for the day.

Bike Training

Threw in some intervals on the Bike Trainer.

Warmup: 1 mile Treadmill Run (9:19)
5 sets:  5:00 hard ride increasing tension every interval + 5 44# KB Sumo Deadlift High Pulls + 1:00 rest
Cooldown: 1 mile Treadmill Run (9:58)

I feel totally fried

Run Training

First Tuesday Time Trial.  Got the fastest time of the year so maybe things will come together soon.

Run Training

Easy trail run in Upper Rancho San Rafael Park.

Run Training

Added a trip up to the N to today's SLOW run (the wind in my grill didn't help).  The N is a 6.5% grade for .17 of a mile.  If I'm gonna do this trail running thing, I might as well train on hills.  I'll eventually do workouts that include multiple reps up the climb.  The downhills pose a challenge as the footing is sketchy.

Crossfit Workout

Scaled-down from Crossfit site:

15/12/9 rep rounds for time:

Rt Arm 30# Dumbbell Snatch
Lt Arm 30# Dumbbell Snatch
30# Dumbbell Shoulder Press

10:08 (4:28/3:08/2:32)

Crossfit Workout

From CFE (scaled-down)

Six rounds for time:
12 DB Swings
8 Dips
4 Pushups

7:26

First Tuesday Time Trial

Gonna start runnin' the Verdi Loop hard on the first Tuesday of the month for time (and there's gonna be trouble if I get slower).  Actually had a good knee day so maybe things are turning.

Kokanee Trail Run

Cruised up to Camp Richardson for the Kokanee Trail Runs with Slowrunner77 & Turi.  Last year we got snow and today only rain.  In three races up there we've yet to enjoy good weather.  I found the race pretty tough but last year could only run 5k due to injury. While not to happy with my time (65:48), running twice as far as last year seems like a victory.

Run Training

Got Time Trial D-5 from Crossfit Endurance.  I went to "Dorkstar" Park after work and got to run along Mayberry.  Ate a little wind and cracked on an incline on the way back but still got 2.5 miles in 22:52 for a 9:09 pace a tad faster than Journal Jog and a promising step as I actually trained at a pace faster than my last race.  I skipped the knee brace but used KT Tape as tight as I could stand for my knee.

Got a 10k on Sunday so we'll see

Run Training

Went for a run in Upper Rancho San Rafael Park.  I struggled with the knee brace and took it off in the second mile.  I picked up a book called Run Workouts for Runners and Triathletes and did a workout from the book probably went a little too hard but i felt good for the first 5 minutes.

Run Training

Short run @ lunch.  I avoided tougher hills to try and get a longer run in than last week.  I tanked my new knee brace and shutdown after 2 miles after some left calf numbness.

Journal Jog 2010

Hit the starting line with Turi & Slowrunner77 for Reno's Journal Jog.  Oddly, it's the first time I've done this race despite living in Reno as long as anyplace else.  Slowrunner77's rehabbing & Turi's got the Tahoe Marathon next week, so they lollygagged with me for a couple of miles.  I broke out my new Cho-pat brace and while I still felt some limiting discomfort, getting to run Turi & Slowrunner77 makes things more better.  I finished in 46:21(strangely, that's a PR) with walk breaks @ 2.85 & 4.15 miles but not bad for a lack of training the past two weeks.


Turi snapped some pic's of me finishing and I stole them from his blog.

Bike Training

Interesting little ride.  I felt like I was gettin' "lathered up" on the second lap and the had to pull over for an ambulance then I flatted and forgot a co2 cartridge so I got to walk to the jeep.

Crossfit Wod

2 of Hearts:
5-4-3-2-1-1-1

30# DB clean/Pullup

Ga. State Patrol Troopers Fist Bump After Georgia Beats South Carolina 4...

Brandon Boykin Leaping INT vs. South Carolina (2009)

David Pollack Interception and Touchdown

Branden Smith 61 yd Run for TD! UGA vs SC 2009(HD)

Pics from UGA's fine victory over the Ragin' Cajuns

UGA 1980 - Game 8 vs. South Carolina

Run Training

Bit of a lackluster run in Upper Rancho San.  Still grooving in a regular running schedule but my knee's been a limiter five of my last six runs.

Georgia Bulldogs Score Board Video (2008) Saturday's Alright for Fighting

Run Training

Run in Upper Rancho San Rafael Park.  Out & Back on trails with stairs @ the Turnaround.  Took me awhile to get going but I finished strong.

Crossfit WOD

Nine of Diamonds

7-7-7 reps:
Push Press

30# Db's
*scaled down

Crossfit WOD

Ace of Hearts
"JT"
For time:
21-15-9 reps:
Handstand Pushups
Ring Dips
Pushups
*scaled-down
30# DB Shoulder Press
Bench Dips
Pushups

7:56
1 minute recovery between sets & broke up pushups.

nice to get an Ace out of the way from the Hopper Deck

August Training

Didn't get a good start w/ my data but here's my recorded totals.

Swim: 2.7 miles
Bike: 37 miles
Run: 23.15 miles
Total Time Training: 6:31:13

Run Training

Hit the Verdi Loop @ Lunch. My legs felt a bit heavy and slow.

Run Training

Went to Rancho San for an easy 3 mile run. I wanted to add runs in Rancho San to my normal training to match my build for IM FL and also during the two Moonlight Madness Runs I cracked on the same hill and ran poorly.

Run Training

Weird! Just plain weird. I got a non-windy day out in Verdi so I started my run with the hills to my advantage and got a little carried away. I felt faster than normal and my knee felt OK so I got going faster than a normal jog and made it about 1&2/3 mile before cracking and shut it down to finish out three. My first tempo run under 9minutes in years so maybe I gettin' there.

Bike Training

Felt a little punk today so I Jaked the Donner Lake Swim; I didn't want get off-shore and not feel strong, so I moped around all morning before heading out for a ride. I decided to scout my commute routes to and from NW.

I usually go up and over Las Brisas to Melton Elementary School , home of the Melton Mountain Lions and parents in over their heads. I'll get better data on the climb because I'll end up using it as a performance measure. I took a short breather and headed home.

The widening of McCarron and 7th change my normal way home but I like this new way as it makes for a long climb home.

**I locked the maps in my Garmin Connect Dashboard because I might not want to put a map to my house on the internet. I guess I gotta think about it on a ride the next couple of days and maybe change the start different from my house.**

Bike Training

Hopped on my Cyclo-cross rig for a post-work spin. First ride since Ironman CDA and the wind got up in my grill early and often. I went from the library to the front of the Somerset housing division. It ended up a couple miles shorter than I thought.

Run Training

Went for an Easy Run during lunch. I shut it down at 4 miles because my knee started acting up but still had a good day.

Wild West 1/2 Marathon & 10k

Hopped in the car w/ SnowLep, Big T & Abby3 and headed up above Truckee for the Wild West 1/2 Marathon & 10k put on by High Sky productions. SnowLep and I ran the 10k which went a tad long @ 6.6mi & Big T and Abby3 took on the 1/2 Marathon. The course climbed 594ft over 3.3 miles and then we got to downhill it back to the start. I felt slow as I just started back running and need to walk some of the hills. SnowLep dropped me after the first mile but I caught her around mile 4 and then she got down the hill a minute & 1/2 before me in 1:10:08 and I came in @ 1:11:35. Big T & Abby3 clocked in @ 2:08:22/23 to finish a difficult day on the trails. The race tees were pretty cool so I snagged a medium to send back to the SSI. Then we cruised over to 5050 Brewing for some well earned pizza and beer!

Lone Survivor Workout

“Lone Survivor”
“Murph” + “J T” + “Michael” for time:
1:38:50

176 max HR
148 avg HR
1435 kcal burned

“Murph”
For Time: 49:421 mile Run: 8:100:1:18 Rest & Transition
35 Pull-ups (assisted): 0:5:08
0:2:19 Rest & Transition70 Bench Press 95#: 0:14:54
0:1:20 Rest & Transition120 Squats: 0:6:49
0:1:23 Rest & Transition1 mile Run: 8:21

0:5:00 Rest & Transition

“J.T.”
17:00
15-12-9 reps of:Dumbbell shoulder press Dips (assisted)Bench Press 75#

0:2:20 Rest & Transition

“Michael”
Three rounds for time of: 24:52Run 800 meters 4:11/4:18/4:10
50 Back Extensions50 Sit-ups
4:13/4:34/3:26

A pretty brutal afternoon @ the gym. My best friend ran a Memorial Day Race in his Pat Tillman jersey and I coudn't take that layin down so I came up with an idea. Do all three Crossfit Hero Wod's for the Seal Team in Lone Survivor back-toback-to back. I went to BrandX Crossfit, scaled them down and did it.

Crossfit WOD

Scaled-down "Arnie" for an effort of 11:53. I used a 15# Kettlebell(KB) for the Turkish Getups(TGU) & Overhead Squats (OHS) & a 30# DB for the DB Swings and cut reps down to 10/20/10/20/10/20/10. Felt fatigue from yesterday so I scaled the effort down although I would have failed the effort as Rx'd. One thing I noticed during the effort surrounded the attention to balance and the difference in completing the TGU's between sides.

Bike Training

Went up to Cold Springs for a ride. I went just over 23 miles @ an easy 16mph. I changed my route due to construction so my first official lap clocked @ 26:10. I wanted to hit lap 2 for time so I guaranteed some opportunities to truck that time. I want to figure out a way to download my Garmin data (w/out reading the instructions) to get some cool numbers. I filmed during the ride.