Donation Totals

Wednesday, April 30, 2008

Easy ride

Took an easy short ride so I could get home in time to mow the lawn. Kind of chilly out (low 50's) so actually had to wear a long sleeve jersey! Got in a nice 18 miler, just enough to loosen up but not work myself too hard... still tapering for the ride on Sunday morning!

Tuesday, April 29, 2008

Running on Norfolk Naval Base

Running at Norfolk Naval Station while on base for the Scientist to Pier trip. Couldn't run last night due to the TORNADOS!!! SOOO, had to wait to run in the drizzle that was this morning. Started off running towards the piers, took a wrong turn so never actually made it (still almost a 6 mile run) since I had to be back at the Bachelor Officer Quarters in time for breakfast. The rest of the trip was great, toured a nuclear submarine (USS Newport News), a frigate and the Stilleto experimental research vessel. It is built entirely of carbon fiber and is designed for scientific and engineering tests! Looking for a reason to take that baby out for a ride! Has a maximum speed of 51 knots and NO WAKE!!!

Sunday, April 27, 2008

Running in the drizzling rain...

Running with Trinity. Added a little extra loop out Farmington, over Bryan point and then back to the usual course to add on about 1.2 miles. Felt ok, still having issues getting into a rhythm again. Felt 100X better about 2-3 weeks ago... miles in 8:25, 8:22, 8:01, 8:02, 7:35 and then the final 1/3 mile at 7:12 pace

Saturday, April 26, 2008

Stormy weather, so back on the trainer

Well we had our baby Lamaze class in the morning, had some errands to run, then came home just in time for the weather to start to turn to crap. Therefore, had to do the Spinervals Muscle Breakdown video. A decent ride, but then again it was on the trainer so how could it be?

Friday, April 25, 2008

Bumpy Rose on Mt Carmel...

Riding Mt Carmel route with the Rose Hill edition. Thats three hills with > 10% (12 and 11%) grade and two more at 9%. Felt fairly decent most of the way, but started getting really sore in my lower back and hip flexors. Need to work to stretch those out as they REALLY killed my ability on the return. Overall it was a decent ride for a Friday afternoon in the warm sun! Now off to Mike P and Rachel's for a burger and a couple beers!

Wednesday, April 23, 2008

Tempo Run

Running with Trinity on a Tempo Run. Went out the same 4 miles I ran yesterday, but attempted to keep pace below 8 min/mile. 8:14, 7:45, 7:43, 7:37 were the splits. Still having some issue getting into rhythm again and legs were still a bit tight. Overall felt good, but not great.

Tuesday, April 22, 2008

Recovery Run with Trini

Running with Trinity out Accokeek Loop Route. After feeling crappy last couple days (been really stressed with work stuff, recoverying from the bachelor party and from my long ride Sat), decided to go for a nice easy run to loosen up. Started off at 9:10 min /mile, then dropped to 9:05, 8:46 then finally 8:27. Kept my heart rate low, just wanted to work out the tightness... think I succeeded!

Monday, April 21, 2008

Biking on Trainer - until legs said NO

Still recovering apparently so had to cut out of my workout 1/2 way through. Not a good day. Hopefully a good nights sleep will solve this.

Saturday, April 19, 2008

Out for a ride... 80 degrees again!

Riding MT Carmel but decided to extend by staying on RT225 to RT210. Felt ok, meant for this to be a fairly easy ride, turned out to be a bit more than I expected, but overall ok. I really need some discipline to keep myself from going hard tomorrow. Perhaps the bachelor party tonight will leave me hurting enough tomorrow so that I won't be able to go hard? Beer, the natural anti-workout...

Friday, April 18, 2008

Tough Run with Trinity

Running with Trinity. Felt tight and tired the whole way (it was 80 degrees) and so did Trinity, poor girl kept falling behind and looking up at me with sad eyes (black fur ain't no fun in the sun!), so we cut it short and did 4.3 instead of the 6 that we were planning on. May be overtraining a bit so need to think about taking it easy tomorrow and/or Sunday.

Thursday, April 17, 2008

Hitting the Trails

Mtn Biking at Rosaryville. Got in two loops one going forward and one going backward. Tight to start, but loosened up and got in a great ride! Beautiful day to ride!!! Check it out, just outside of DC this is a great course about 8.8 miles roundtrip...

Tuesday, April 15, 2008

Track workout!

Track work around the house. ~1.5 mile warmup then 10X1/4 mile with 1/4 mile rest in between followed by a 0.6 mile cool down. Felt pretty tight and had some wicked stomach issues (gas if you must ask) which would kind of slow me down as I had to keep worrying about how much of a gamble it was on each leg! Did ok then, finishing the intervals in 1:40, 1:41, 1:36, 1:40, 1:35, 1:36, 1:30, 1:32, 1:29, 1:22. Total of 7 miles running.

Monday, April 14, 2008

Easy Recovery Ride

Recovery ride. Course wasn't so great, roads need shoulder work desperately and traffic was pretty heavy. Not the best route during the week. Missed about 0.5 miles due to issues with HR monitor. Winds felt pretty strong, coming from the North.

Sunday, April 13, 2008

Running with Trinity. Started out nice and easy with the plan of going 8 miles. However, felt really good and pushed on past 8 for a total of a 10 mile run. Trinity started bailing toward the end, but in true tough little Trinity, she held out for me and we had a great run! Run includes a couple hills, most notably a 19% grade at 4.1 miles in. Avg around 8:50 min/mile. There is two houses where I had to stop and yell at some dogs that tried to chase us though!

Friday, April 11, 2008

Gorgeous day! Looks like a ride!

IT was GORGEOUS today! Mid 70's bright and sunny and my office window had me itching to get home as soon as I could! Got home and hopped on the bike right away. Only got out for a 28 mile ride, but still felt good to get outdoors for another great ride. Started off a bit weak, had some tightness in my hamstring below my butt, however, after the first five or six miles I loosened up and got going avg 19.2 mph and a cadence of 89. Overall 1292 feet of climbing. Check out the Google Earth map to the right of my ride and below it, check out my speed and the elevation over the ride from my Garmin Edge 305! God I love that thing (I am such a dork!!!).

Wednesday, April 9, 2008

On the road again...

Finally a nice day, so got out on the road for a 28 mile ride. A bit tight, but overall a good ride.

New Challenge!

So after much legal finagling, my buddy Bernd (another, much better, yet older triathlete) and I finally worked out the details of our challenge. We are assuming that he will maintain a 3:2 ratio (1.5) of mileage in comparison to my totals. If I should do better than this (<1.5)>1.5 ratio) his donation will drop. In any case, I will be making up the difference between his max $200 and his current donation, so not only does his donation change, but so does mine!

If anyone else is interested in a challenge to motivate yourself to get busy, let me know! Challenges can be made to compare between my efforts and any kind of workout you prefer (swimming, weights, walking, hiking, etc...). Email me and lets figure something out and get us both motivated!

Tuesday, April 8, 2008

Running with the little one...

Well I was some issues with my foot, so originally I was going to take the day off. However, when I got home it started feeling a bit better so I went out for a run anyway (I know stupid, but it turned out ok!). Trinity loved going, and got to get in her first run with her new bandana "Will Run for Treats"! Actually set a new PR for the route, 31:35 for the 4.1 miles! Avg 7:44/mile...

Monday, April 7, 2008

Raining so the trainer it is

I worked from home today, working on a proposal so didn't get outside during the day, not to forget the fact that it was raining all day. This limited to me to more training work. Not too bad, but gave me a nice recovery day.

Sunday, April 6, 2008

Swimming and hoops with Lonnell

I was out with my little brother (BBBS)Lonnell at the Alexandria YMCA and spent the day shooting hoops and teaching him some techniques for swimming faster. Got in some swimming, but not a great day for mileage.

1st Race of the Year - CUA Triathlon

Yesterday was my first race of this year, the Catholic University of America Sprint Triathlon! It was a really fun race and went really well. It started off with a pool swim in the CUA pool, with each racer being seeded in order based on their percieved 500 yd swim time. Since I no longer have a pool to use readily, I gave myself a slower time than I usually would have been able to do. Unfortunately alot of other people had other ideas. Based on the way that we snaked up and down each lane, there wasn't enough room to pass, so I was stuck behind alot of people unnecessarily so my time was a lot slower than I could have finished in. However, once on the bike, I felt really strong pushing the whole way through the five loops for the 13 mile ride. I avg about 18.4 mph, which ordinarily wouldn't be that great for me, but considering the large number of 90 degree turns and the fact that I dropped my chain once, it was a pretty strong ride. I then got off after the 5 loops and threw on my running shoes and hit the road. My first mile was a bit labored, but I quickly got my pace and overcame a side stitch and got into rhythm, finishing with a 7:40 min/mile avg. Overall it was a really fun race and I am really looking forward to getting the official results online!

Thursday, April 3, 2008

Getting in a morning run

Running with Trinity on the Accokeek Access Road loop. Felt pretty good, tried to keep about 8:15 min miles. Trinity was quite happy to go for a morning run!

Wednesday, April 2, 2008

Mountain biking at Rosaryville

Got in a nice ride at Rosaryville, had intended to do two loops, but an accident near my house set me back about 45 min so I didn't make it in time. Still a great ride though. Felt alot stronger than the last time and my bike handling skills are coming back. Looking to go tomorrow morning again since I am working nights this week!

2010 Efforts!

This year, like last year, I will be riding for Mary Payton's Miracle - My friend Steve Kogos from Trigators informed me that his friend Joe's daughter, Mary Payton, was diagnosed a number of years back with Late Infantile Batten Disease. This is a disease with no cure, however, there are special experimental (and extremely expensive) treatments which have shown some significant signs of success! In order to assist with the costly treatments and research, Mary Payton's Miracle was created to raise money to find a cure, hopefully in time to save little Mary Payton as well as the many others affected by this terrible disease!

Total Mileage

Current Challenges

Valid 2/1-12/1/2009