Driving back from a game of Frisbee this evening from Oconee Veterans Park invoked a surprising gift of joy. As I was headed away from the field, my eyes caught sight of an intense explosion of color in the rear view mirror. I literally had to turn around and gaze out the back. After I rounded the corner, it disappeared from sight. The small taste of beauty was definitely enough to smile and praise God silently as I drove. What a fun little gift.
As I rounded the next bend, the sunset I had thought receded completely blasted into new forms and dimensions as if God was saying, Do you doubt my extravagance? I couldn't resist - slamming on the breaks and pulling off the side of the road, I punched my emergency lights, and was flooded by wonder looking to my left. I barely noticed the cars flying by. My eyes were sold and my heart was gasping at His creation. I remember my mouth was open. I remember rolling down the window and I remember smiling a lot.
The sun itself had gone beneath the horizon, but the almost full cloud cover reflected the most talented and creative combination of reds, pinks, yellows, and white. Gray and bluish hues above with darkened green below gave a perfect border to the painting. What I found most appealing was how the puffs of clouds dipping below the main cloud cover reflected the red sunlight as if snow covered mountains were turned on their end.
I played Chris Tomlin's "How Great is Our God" in the background and worshiped...
and worshiped...
and worshiped.
It's amazing the rest that God gives. I wonder how many people missed it tonight. I hope not many.
I exited off of 441 onto Loop 10 headed west toward home and again, He parted the sky-filled clouds just ahead of me. A bright, big, and full moon stared at me with whisps of clouds in front floated past. Was this just a little love poem for me tonight? Oh, the joy! Oh, the faith that was strengthened! Thank You, God. Let me not forget the grace and mercy you've given me and let me not revile in return those who reject me. Let me love anyway because You first loved me. Give me strength God. I believe, help me with my unbelief!
Sunday, November 1, 2009
Thursday, October 8, 2009
After the Ironman
Wow... I think I'm just now fully recovered. Knees, shins, and everything are back to normal after limping around for over a week. :)
So now, I think I will use this blog to share what God's teaching me (the things that would be OK for the public to hear) and use it as a kind of ebeneezer stone to look back and give God praise. Lord, here I am. I'll go. Make it clear where You want me. Give me a desire to follow. Give me strength to be steadfast.
So now, I think I will use this blog to share what God's teaching me (the things that would be OK for the public to hear) and use it as a kind of ebeneezer stone to look back and give God praise. Lord, here I am. I'll go. Make it clear where You want me. Give me a desire to follow. Give me strength to be steadfast.
Tuesday, September 29, 2009
First Augusta Ironman 70.3!
Amazing weekend and race!
Becca, Mary Ann, Jacob, Matt, Tharanga, and my dad came to Augusta with me for the entire weekend to join in the festivities and watch the race. It was so awesome having them there; thanks guys!! We got to Augusta friday night and had dinner at TGI Fridays for Jacob's birthday, then went back to the hotel and watched some of a movie before going to bed. After a lazy saturday morning of sleeping late, getting Chick-fil-A biscuits, planning the day out a little, and getting in the Word, we all got to worship some in the room with Jacob playing the guitar - so amazing and relaxing!
We then got in the car and headed off to register for the race at the Augusta Marriott Hotel and Convention Center. I attended the pre-race briefings, then got my race packet with my number (1043), and headed off to the expo to browse around a little. After that, we all met up by the river and walked to the swim start. It was pretty cool (and started to feel real at this point) seeing the dock extended out into the river, all the floats set up, and officials on jet skiis flying up and down the channel. Mary Ann asked if I was going to jump in a test it out a little. I really didn't expect to swim, but seeing others taking small warm ups convinced me to at least jump in a swim a few strokes to get my mind acclimated to the initial cold shock.
After dropping my bike off at the transition area, we headed back to the swim start. I dove in and immediately, my goggles came off, I lost my breath and had to tread water for a little while before I could get my head down to swim freestyle. Even then, it was difficult to get warm. I was a little concerned, but knew worrying wasn't going to help. I was going to just grin and bear it. After I got out of the water, my dad met everyone at the dock and they came down to say hello. It was fun seeing them all there as we talked about race strategies.
We returned to the hotel and I started getting all my fuel prepped for the race in the morning. 3 bottles of Cliff Shot Electrolite mix (3.5 scoops per 20 oz) and 1 nalgene bottle full of water would get me through the bike for hydration. I also prepped Cheese and Peanut butter crackers in a packet and a packet of Gu Chomps to take with me on the bike as well. I threw away one bottle on the bike (didn't need that many) though. For the transition area, I took a banana and some oranges (cut up to bite into while changing). For the run, I carried my fuel belt (which I never needed) filled with 1 gatorade, 2 cliff electrolites, 1 water, some gu chomps, a couple shot blocks, and a carb boom. If I knew better, I would have mixed a salt tablet in with the gatorade and made 2 bottles out of those and that's it. The 4 bottles are superfluous for a 70.3.
After prepping everything, we went to watch the UGA/Arkansas game at Wild Wings Cafe nearby. Although I had to leave early, it was great fun doing something completely unrelated the night before the race.
Getting up at 5:00 am wasn't all that hard for some reason. I just woke up, got out of bed, brushed my teeth and started reading and spending some time in the Word like always. Normal morning. I packed everything up and we were all off to the race start by about 10 after 6.
I got to the swim start and started talking with a friend, Chris Fellows, who was racing with me (well, not with me - he would be about an hour ahead of me). As my wave was about to walk down the ramp to the dock, Matt came over to me and happened to ask me if I had a race chip around my ankle... !!!! Totally forgot! I sprinted over to the chip tent, got it in about a second, and sprinted back, dodging a hundred people in the crowd. No prob. Thanks, Matt, you saved the race!
RACE:
Swim: We all got in to tread water for a minute waiting for the wave gun. It wasn't as cold as I thought it would be (for being in a wetsuit and compared to the previous day), so staying in one place before we started was not that bad. Gun goes off and I start swimming. I was a little anxious at first and couldn't get in a rhythm. But after 10 minutes, I was relaxed, not fearful of the black water, the cold, the distance, or the fact that I was swimming in a massive and deep river - open water - with my only point of exit more than a mile away. So, it started to get fun. I was actually smiling in the water while breathing every 3 strokes, then every 2 after 25 yards or so for a few times, then back to 3. Easy going, but steady pace. Before I knew it, I rounded the corner and starting walk-running up the boat ramp.
Transition #1: I ran up to the transition area with a guy that I met while in the swim start area. I felt good at this point because I was actually in the middle of my age group - wahoo! I said good luck and have a fun race and we split off to find our bikes. I ate an orange piece really fast and starting to put on my bike gear. I was relaxed and not rushing to put things on - a great place to be in an endurance race. I jogged my bike out of the transition area and saw Jacob and Matt cheering me on - quite surprised I was coming out of transition so soon (me too!).
Bike: I hopped on my bike and a rush of adrenaline through the screaming fans on my right and left helped me blast out a huge start on the bike. I got to see Mary Ann on the left and let out a huge "Yahoo!" as I couldn't wait to get out in the "wilderness" on the bike. After about 10 minutes of consistent pacing, I looked down at my bike computer to see what I was averaging. I was expecting around 16, but instead it said 19.5 mph!! This was the norm through the first 30 miles - I constantly had to look down and force myself to SLOW DOWN. Yet my muscles felt great the ENTIRE time and I averaged 18.0 mph instead of the 16 I was expecting. A few memories while on the bike: The cheese/peanut butter crackers were crucial on the bike. I think more women passed me even while I was cranking up hills at 19 mph than I thought was possible. I've concluded they aren't human. During mile 35 (on the hills), this one lady and I were leapfrogging each other going back and forth with a similar pace. I joked with her as she passed me, asking "Excuse me," and she slowed down turning her head to hear what I had to say, "Could you tell me when the hills are going to start?" I think she found it really funny because every time she passed again, she was still laughing... They were big hills. As I was nearing the end, I came in to the transition area, hopped off the bike and started jogging to my spot in transition.
Transition #2: I racked my bike and started pulling off my shoes and throwing on my running shoes. As I was doing so, I guy in my age group came in and started doing the same. I offered him an orange slice (I had plenty) and he said no thanks, but he's going to take his "sweet time" in transition. I thought that was pretty funny, because though I still had energy left, we still had a half marathon to run... whew.
Run: It was just hard. All of it. The first part I was able to hold a 9 minute pace walking every mile for 30 seconds to a minute. After the first 3 miles, my pace slowed drastically as I could feel my shins and quads starting to cramp. Mile 5 - 6 = cramps. If Tharanga didn't get me a salt tablet, I don't think I would have finished. After the salt tablet in some gatorade, I was good to go, but the cramps did a wonder on my knees and shins. My legs were so banged up at this point, I was walking more than running. The last 4 miles were grulling, as I pretty much walked / limped them. TONS of people passed me. I could have gone under 6 hours total if I wasn't in so much pain. For next time: salt tablets, no fuel belt, more real food on the bike, and more longer distance training with running on the road instead of trails. Also, I don't plan on taking almost a month off of training right before the race because of life changes and max stress.
A special thanks to Matt, Jacob, Mary Ann, my Dad, Tharanga, and Becka for their amazing friendship and support! Couldn't have done it with you guys!!!! Thank you thank you! To the Lord: Thank you for the desire you put in my heart to do this and the closeness I was able to enjoy with you while training and during the actual race. What a truly beautiful time amidst such darkness. Praise You!
Race Results:
Becca, Mary Ann, Jacob, Matt, Tharanga, and my dad came to Augusta with me for the entire weekend to join in the festivities and watch the race. It was so awesome having them there; thanks guys!! We got to Augusta friday night and had dinner at TGI Fridays for Jacob's birthday, then went back to the hotel and watched some of a movie before going to bed. After a lazy saturday morning of sleeping late, getting Chick-fil-A biscuits, planning the day out a little, and getting in the Word, we all got to worship some in the room with Jacob playing the guitar - so amazing and relaxing!
We then got in the car and headed off to register for the race at the Augusta Marriott Hotel and Convention Center. I attended the pre-race briefings, then got my race packet with my number (1043), and headed off to the expo to browse around a little. After that, we all met up by the river and walked to the swim start. It was pretty cool (and started to feel real at this point) seeing the dock extended out into the river, all the floats set up, and officials on jet skiis flying up and down the channel. Mary Ann asked if I was going to jump in a test it out a little. I really didn't expect to swim, but seeing others taking small warm ups convinced me to at least jump in a swim a few strokes to get my mind acclimated to the initial cold shock.
After dropping my bike off at the transition area, we headed back to the swim start. I dove in and immediately, my goggles came off, I lost my breath and had to tread water for a little while before I could get my head down to swim freestyle. Even then, it was difficult to get warm. I was a little concerned, but knew worrying wasn't going to help. I was going to just grin and bear it. After I got out of the water, my dad met everyone at the dock and they came down to say hello. It was fun seeing them all there as we talked about race strategies.
We returned to the hotel and I started getting all my fuel prepped for the race in the morning. 3 bottles of Cliff Shot Electrolite mix (3.5 scoops per 20 oz) and 1 nalgene bottle full of water would get me through the bike for hydration. I also prepped Cheese and Peanut butter crackers in a packet and a packet of Gu Chomps to take with me on the bike as well. I threw away one bottle on the bike (didn't need that many) though. For the transition area, I took a banana and some oranges (cut up to bite into while changing). For the run, I carried my fuel belt (which I never needed) filled with 1 gatorade, 2 cliff electrolites, 1 water, some gu chomps, a couple shot blocks, and a carb boom. If I knew better, I would have mixed a salt tablet in with the gatorade and made 2 bottles out of those and that's it. The 4 bottles are superfluous for a 70.3.
After prepping everything, we went to watch the UGA/Arkansas game at Wild Wings Cafe nearby. Although I had to leave early, it was great fun doing something completely unrelated the night before the race.
Getting up at 5:00 am wasn't all that hard for some reason. I just woke up, got out of bed, brushed my teeth and started reading and spending some time in the Word like always. Normal morning. I packed everything up and we were all off to the race start by about 10 after 6.
I got to the swim start and started talking with a friend, Chris Fellows, who was racing with me (well, not with me - he would be about an hour ahead of me). As my wave was about to walk down the ramp to the dock, Matt came over to me and happened to ask me if I had a race chip around my ankle... !!!! Totally forgot! I sprinted over to the chip tent, got it in about a second, and sprinted back, dodging a hundred people in the crowd. No prob. Thanks, Matt, you saved the race!
RACE:
Swim: We all got in to tread water for a minute waiting for the wave gun. It wasn't as cold as I thought it would be (for being in a wetsuit and compared to the previous day), so staying in one place before we started was not that bad. Gun goes off and I start swimming. I was a little anxious at first and couldn't get in a rhythm. But after 10 minutes, I was relaxed, not fearful of the black water, the cold, the distance, or the fact that I was swimming in a massive and deep river - open water - with my only point of exit more than a mile away. So, it started to get fun. I was actually smiling in the water while breathing every 3 strokes, then every 2 after 25 yards or so for a few times, then back to 3. Easy going, but steady pace. Before I knew it, I rounded the corner and starting walk-running up the boat ramp.
Transition #1: I ran up to the transition area with a guy that I met while in the swim start area. I felt good at this point because I was actually in the middle of my age group - wahoo! I said good luck and have a fun race and we split off to find our bikes. I ate an orange piece really fast and starting to put on my bike gear. I was relaxed and not rushing to put things on - a great place to be in an endurance race. I jogged my bike out of the transition area and saw Jacob and Matt cheering me on - quite surprised I was coming out of transition so soon (me too!).
Bike: I hopped on my bike and a rush of adrenaline through the screaming fans on my right and left helped me blast out a huge start on the bike. I got to see Mary Ann on the left and let out a huge "Yahoo!" as I couldn't wait to get out in the "wilderness" on the bike. After about 10 minutes of consistent pacing, I looked down at my bike computer to see what I was averaging. I was expecting around 16, but instead it said 19.5 mph!! This was the norm through the first 30 miles - I constantly had to look down and force myself to SLOW DOWN. Yet my muscles felt great the ENTIRE time and I averaged 18.0 mph instead of the 16 I was expecting. A few memories while on the bike: The cheese/peanut butter crackers were crucial on the bike. I think more women passed me even while I was cranking up hills at 19 mph than I thought was possible. I've concluded they aren't human. During mile 35 (on the hills), this one lady and I were leapfrogging each other going back and forth with a similar pace. I joked with her as she passed me, asking "Excuse me," and she slowed down turning her head to hear what I had to say, "Could you tell me when the hills are going to start?" I think she found it really funny because every time she passed again, she was still laughing... They were big hills. As I was nearing the end, I came in to the transition area, hopped off the bike and started jogging to my spot in transition.
Transition #2: I racked my bike and started pulling off my shoes and throwing on my running shoes. As I was doing so, I guy in my age group came in and started doing the same. I offered him an orange slice (I had plenty) and he said no thanks, but he's going to take his "sweet time" in transition. I thought that was pretty funny, because though I still had energy left, we still had a half marathon to run... whew.
Run: It was just hard. All of it. The first part I was able to hold a 9 minute pace walking every mile for 30 seconds to a minute. After the first 3 miles, my pace slowed drastically as I could feel my shins and quads starting to cramp. Mile 5 - 6 = cramps. If Tharanga didn't get me a salt tablet, I don't think I would have finished. After the salt tablet in some gatorade, I was good to go, but the cramps did a wonder on my knees and shins. My legs were so banged up at this point, I was walking more than running. The last 4 miles were grulling, as I pretty much walked / limped them. TONS of people passed me. I could have gone under 6 hours total if I wasn't in so much pain. For next time: salt tablets, no fuel belt, more real food on the bike, and more longer distance training with running on the road instead of trails. Also, I don't plan on taking almost a month off of training right before the race because of life changes and max stress.
A special thanks to Matt, Jacob, Mary Ann, my Dad, Tharanga, and Becka for their amazing friendship and support! Couldn't have done it with you guys!!!! Thank you thank you! To the Lord: Thank you for the desire you put in my heart to do this and the closeness I was able to enjoy with you while training and during the actual race. What a truly beautiful time amidst such darkness. Praise You!
Race Results:
| bib number: | 1043 |
| age: | 26 |
| gender: | M |
| location: | Athens, GA |
| overall place: | 2161 out of 2525 |
| division place: | 175 out of 190 |
| gender place: | 1610 out of 1810 |
| time: | 6:46:55 |
| pace: | 0: |
| swim: | 32:18 |
| t1: | 4:41 |
| bike: | 3:08:01 |
| t2: | 3:11 |
| run: | 2:58:46 |
| penalty: | 0: |
Time Off and Workouts in Sept
I took a bunch of time off in Sept because of life circumstances. Below, I remember doing a few workouts:
10 mile run
4 mile run
56 lap swim
16 mile bike
18 mile bike
10 lap swim
10 mile run
4 mile run
56 lap swim
16 mile bike
18 mile bike
10 lap swim
Friday, September 4, 2009
Bike - Friday
Bike
Time: 1:04:44
Max: 33.9 mph
Avg: 17.4 mph
Distance: 18.80 miles
Route: Double Bridges Loop without going past lexington
Memories: Felt a little harder than normal, but ok. Kinda hot out.
Fuel: none
Time: 1:04:44
Max: 33.9 mph
Avg: 17.4 mph
Distance: 18.80 miles
Route: Double Bridges Loop without going past lexington
Memories: Felt a little harder than normal, but ok. Kinda hot out.
Fuel: none
Thursday, September 3, 2009
Swim - Thursday
Swim at GAC
WU: 500 (1 minute rest afterwards)
Main: 6x200 (10 seconds rest in between)
CD: 2
Total Laps: 70
Overall Workout Time: 0:46:30
Memories: Felt pretty good - very smooth workout.
Fuel: None
WU: 500 (1 minute rest afterwards)
Main: 6x200 (10 seconds rest in between)
CD: 2
Total Laps: 70
Overall Workout Time: 0:46:30
Memories: Felt pretty good - very smooth workout.
Fuel: None
Wednesday, September 2, 2009
Run - Wednesday
Run
Time: 0:46:50
Miles: 5+
Route: Around UGA IM Trails
Memories: Not many - felt really good.
Fuel: none
Time: 0:46:50
Miles: 5+
Route: Around UGA IM Trails
Memories: Not many - felt really good.
Fuel: none
Saturday, August 29, 2009
Run & Bike Brick - Saturday
Run
Time: 0:48:01
Miles: 5+
Route: Around UGA IM Trails
Memories: Matt ran the first 3 miles with me. I begged him to keep running, but no go. Boo.
Fuel: some Shot Blocks right before
Bike After Run
Time: 3:19:34
Max: 33.4 mph
Avg: 15.1 mph
Distance: 50.37 miles
Route: IM Fields down Milledge to Jefferson loop. Up Westminster Drive hill, back around for 2nd loop. Back past IM fields to eastside Barnett Shoals and Whit Davis loop - did that loop twice then back to IM fields. Right at about 50 miles.
Memories: Every single stroke was incredibly hard. I remember being almost dead around mile 8... wow.
Fuel: Whole packet of Gu Chomps, rest of Shot Blocks, 2 water bottles with Heed... Heed definitely wasn't the way to go.
Time: 0:48:01
Miles: 5+
Route: Around UGA IM Trails
Memories: Matt ran the first 3 miles with me. I begged him to keep running, but no go. Boo.
Fuel: some Shot Blocks right before
Bike After Run
Time: 3:19:34
Max: 33.4 mph
Avg: 15.1 mph
Distance: 50.37 miles
Route: IM Fields down Milledge to Jefferson loop. Up Westminster Drive hill, back around for 2nd loop. Back past IM fields to eastside Barnett Shoals and Whit Davis loop - did that loop twice then back to IM fields. Right at about 50 miles.
Memories: Every single stroke was incredibly hard. I remember being almost dead around mile 8... wow.
Fuel: Whole packet of Gu Chomps, rest of Shot Blocks, 2 water bottles with Heed... Heed definitely wasn't the way to go.
Friday, August 28, 2009
Swim - Friday
Swim at GAC
WU: 500
Main: 6x200 (30 seconds rest in between)
CD: 2
Total Laps: 70
Overall Workout Time: 0:48:06
Memories: I felt sore and slow from the ride sunday, but was a solid workout to get my body back up to speed.
Fuel: None
WU: 500
Main: 6x200 (30 seconds rest in between)
CD: 2
Total Laps: 70
Overall Workout Time: 0:48:06
Memories: I felt sore and slow from the ride sunday, but was a solid workout to get my body back up to speed.
Fuel: None
Thursday, August 27, 2009
Bike & Run Brick - Thursday
Bike
Time: 1:43:47
Max: 38.0 mph
Avg: 17.4 mph
Distance: 30.18 miles
Route: IM Fields down to Barnett Shoals to end. Took a left, then did reverse Double Bridges Loop. Tacked on some miles near end to get up to 30.
Memories: Not too many - I caught up with a guy near the end of my ride. I passed him and went fast for a little while, but he smoked me again as he was nearing the end of his ride. I need to remember not to be so competitive, but ride my own pace - it's a LONG race.
Fuel: aerobar dual container with water only. Packet of shot blocks and some sharkies. I don't like sharkies.
Run right after bike
Time: 0:32:41
Miles: 3.8
Route: Around UGA IM Trails then around UGA Ramsey Center
Memories: Got dark on me as I was running out of the trails. Solid run, started to hit a stride around mile 3. Started to feel a slight cramp in right hamstring - slowed down and concentrated on relaxing. Could be from shot blocks.
Fuel: some Shot Blocks right before
Time: 1:43:47
Max: 38.0 mph
Avg: 17.4 mph
Distance: 30.18 miles
Route: IM Fields down to Barnett Shoals to end. Took a left, then did reverse Double Bridges Loop. Tacked on some miles near end to get up to 30.
Memories: Not too many - I caught up with a guy near the end of my ride. I passed him and went fast for a little while, but he smoked me again as he was nearing the end of his ride. I need to remember not to be so competitive, but ride my own pace - it's a LONG race.
Fuel: aerobar dual container with water only. Packet of shot blocks and some sharkies. I don't like sharkies.
Run right after bike
Time: 0:32:41
Miles: 3.8
Route: Around UGA IM Trails then around UGA Ramsey Center
Memories: Got dark on me as I was running out of the trails. Solid run, started to hit a stride around mile 3. Started to feel a slight cramp in right hamstring - slowed down and concentrated on relaxing. Could be from shot blocks.
Fuel: some Shot Blocks right before
Wednesday, August 26, 2009
Swim - Wednesday
Swim at GAC
WU: 500
Main: 6x200 (30 seconds rest in between)
CD: none
Total Laps: 48
Overall Workout Time: 0:46:06
Memories: I felt sore and slow from the ride sunday, but was a solid workout to get my body back up to speed.
Fuel: None
WU: 500
Main: 6x200 (30 seconds rest in between)
CD: none
Total Laps: 48
Overall Workout Time: 0:46:06
Memories: I felt sore and slow from the ride sunday, but was a solid workout to get my body back up to speed.
Fuel: None
Tuesday, August 25, 2009
Run - Tuesday
Recovery run around neighborhood
Time: 0:19:10
Miles: 2.2 miles
Route: Sandstone loop in neighborhood
Memories: Super slow just to get legs moving again from sunday's ride. Hurt a bunch, but was very helpful.
Fuel: none
Time: 0:19:10
Miles: 2.2 miles
Route: Sandstone loop in neighborhood
Memories: Super slow just to get legs moving again from sunday's ride. Hurt a bunch, but was very helpful.
Fuel: none
Sunday, August 23, 2009
Bike - Sunday
Epic long ride on Silver Comet Trail.
Time: 4:46:52
Max: 25.1 mph
Avg: 16.7 mph (17.2 if I wasn't in the dark in the last bit)
Distance: 79.97 miles
Route: Started at mile 4 on the Silver Comet Trail, went 40 miles out then 40 miles back! Whew!
Memories: Longest ride I've ever done. Pretty tired around mile 60-70. Got some strength back in the last little bit. Lack of solid food I think was the problem around those 10 miles. Incredible route - mostly flat and fast. Beautiful little trail that just keeps going and going.
Fuel: 4 water bottles. Will only need 3 (aerobar dual container and 1 water bottle to grab on the way out - don't take any with me) for entire 56 race. Removable container filled with Cliff sports mix - found at REI small packet - large container at Atlanta Cycling. Took packet of Shot Blocks and packet of Gu Chomps. Ate them all easily. Might need some solid fuel to eat on the bike during the race.
Time: 4:46:52
Max: 25.1 mph
Avg: 16.7 mph (17.2 if I wasn't in the dark in the last bit)
Distance: 79.97 miles
Route: Started at mile 4 on the Silver Comet Trail, went 40 miles out then 40 miles back! Whew!
Memories: Longest ride I've ever done. Pretty tired around mile 60-70. Got some strength back in the last little bit. Lack of solid food I think was the problem around those 10 miles. Incredible route - mostly flat and fast. Beautiful little trail that just keeps going and going.
Fuel: 4 water bottles. Will only need 3 (aerobar dual container and 1 water bottle to grab on the way out - don't take any with me) for entire 56 race. Removable container filled with Cliff sports mix - found at REI small packet - large container at Atlanta Cycling. Took packet of Shot Blocks and packet of Gu Chomps. Ate them all easily. Might need some solid fuel to eat on the bike during the race.
Saturday, August 22, 2009
Run - Saturday
Long run at Westminster with some of the current CC team, Chris Fellows, and some of the Alumni at an unexpected Alumni Run.
Time: 1:13:50
Miles: 7+
Route: All around Koshua Trails
Memories: Was planning to run a workout with the CC team, but they had a meet instead. Ran part of the cooldown with the top 10 guys, then met with Tribble, saw some racing with the other teams and ran 40 something minutes with Chris Fellows, who was incredibly fast - also training for the Augusta half. Afterwards, ran another 2.5 miles with some CC alumni at a very unexpected planned alumni run after the meet. Victory.
Fuel: a few gu chomps.
Time: 1:13:50
Miles: 7+
Route: All around Koshua Trails
Memories: Was planning to run a workout with the CC team, but they had a meet instead. Ran part of the cooldown with the top 10 guys, then met with Tribble, saw some racing with the other teams and ran 40 something minutes with Chris Fellows, who was incredibly fast - also training for the Augusta half. Afterwards, ran another 2.5 miles with some CC alumni at a very unexpected planned alumni run after the meet. Victory.
Fuel: a few gu chomps.
Tuesday, August 18, 2009
Bike - Tuesday
Short bike to Matt's apartment
Time: 0:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Out the back of neighborhood, down Cedar Shoals, over Research, over Riverbend, down Milledge to Macon Hwy to Matt's apt.
Memories: Getting dark at the end - no light on the back of bike, so Andrew Betts was gracious in giving me a ride back to my place. Leg held up fine - no soreness. Didn't feel it at all.
Fuel: Had 2 hot pockets before I got on the bike
Time: 0:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Out the back of neighborhood, down Cedar Shoals, over Research, over Riverbend, down Milledge to Macon Hwy to Matt's apt.
Memories: Getting dark at the end - no light on the back of bike, so Andrew Betts was gracious in giving me a ride back to my place. Leg held up fine - no soreness. Didn't feel it at all.
Fuel: Had 2 hot pockets before I got on the bike
Monday, August 17, 2009
Swim - Monday
Back in training. I had a pulled hamstring from the Sunday after my long run (Aug 2nd), so I took 2 weeks off. I'm back in it again, going pretty light at first, but hopefully, I'll build back up into what I've been doing.
Swim at GAC
WU: 500
Main: 200 (50s at SPE 5 pace with 15 seconds rest in between) then 500 slow pace
CD: 50
Total Laps: 58
Overall Workout Time: 0:28:00
Memories: I felt definitely slower, but my legs felt fine. Arms were a little sore afterwards.
Fuel: None
Swim at GAC
WU: 500
Main: 200 (50s at SPE 5 pace with 15 seconds rest in between) then 500 slow pace
CD: 50
Total Laps: 58
Overall Workout Time: 0:28:00
Memories: I felt definitely slower, but my legs felt fine. Arms were a little sore afterwards.
Fuel: None
Saturday, August 1, 2009
Run - Saturday
Long run at IM Fields - UGA
Time: 1:16:50
Miles: 8+
Route: All around IM fields and trails
Memories: Ran first 5 miles in the early morning, then met up with Matt and ran the last 3 together. Pretty fast pace: around 8:30 mostly.
Fuel: non
Time: 1:16:50
Miles: 8+
Route: All around IM fields and trails
Memories: Ran first 5 miles in the early morning, then met up with Matt and ran the last 3 together. Pretty fast pace: around 8:30 mostly.
Fuel: non
Wednesday, July 29, 2009
Run - Wednesday
Night run at IM Fields - UGA
Time: 0:40:01
Miles: 5 ish
Route: Lap around IM Fields Trails, then headlamp went out, so ran back by light of moon around parking lot, around Ramsey, toward the loop, then back to car
Memories: Headlamp went out, but moon was pretty bright - definitely a dark run, but fun. Busted out the 5 miles like it was nothing. Sweet.
Fuel: none
Time: 0:40:01
Miles: 5 ish
Route: Lap around IM Fields Trails, then headlamp went out, so ran back by light of moon around parking lot, around Ramsey, toward the loop, then back to car
Memories: Headlamp went out, but moon was pretty bright - definitely a dark run, but fun. Busted out the 5 miles like it was nothing. Sweet.
Fuel: none
Friday, July 24, 2009
Bike (Mountain) - Friday
Mountain biking at Yargo
Time: 1:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Entire loop including Monster Mile
Memories: Rode with Matt - awesome. Race pace for about 4 miles after eating Gu Chomps
Fuel: Few Gu Chomps - race pace
Time: 1:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Entire loop including Monster Mile
Memories: Rode with Matt - awesome. Race pace for about 4 miles after eating Gu Chomps
Fuel: Few Gu Chomps - race pace
Run - Thursday
Short run with Matt around his neighborhood
Time: 0:20:14
Miles: 2.4
Route: 4 laps around matt's neighborhood
Memories: great conversation and encoragement. Talked about knowing the depth of sin for humility's sake.
Fuel: none
-- Post From My iPhone
Time: 0:20:14
Miles: 2.4
Route: 4 laps around matt's neighborhood
Memories: great conversation and encoragement. Talked about knowing the depth of sin for humility's sake.
Fuel: none
-- Post From My iPhone
Wednesday, July 22, 2009
Swim - Wednesday
Swim at GAC
WU: 500
Main: 2.5 x (200 then 1 min rest then 500 then 30 seconds rest)
CD: None
Total Laps: 86
Overall Workout Time: 0:59:43
Memories: Tough few laps after the sprint lap. Worked on some breathing straight ahead to look where I'm going.
Fuel: None
WU: 500
Main: 2.5 x (200 then 1 min rest then 500 then 30 seconds rest)
CD: None
Total Laps: 86
Overall Workout Time: 0:59:43
Memories: Tough few laps after the sprint lap. Worked on some breathing straight ahead to look where I'm going.
Fuel: None
Tuesday, July 21, 2009
Run - Tuesday
Run IM Fields at UGA with Carter
Time: 0:18:00
Pace: 8:30 mile pace
Distance: 2 miles
RPE: 2
Route: IM Fields at UGA
Memories: Super easy recovery run
Fuel: None
Time: 0:18:00
Pace: 8:30 mile pace
Distance: 2 miles
RPE: 2
Route: IM Fields at UGA
Memories: Super easy recovery run
Fuel: None
Monday, July 20, 2009
Bike (Mountain) - Monday
Mountain biking at Yargo
Time: 1:40:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 13 ish miles
Route: Entire loop including Monster Mile
Memories: I had never done the Monster Mile before - super new, incredibly hard, rolling hills, and long climb! Amazing. It'll sure tire ya out! Almost got clothes-lined by a fallen tree. Went a little ways beyond it, knowing I should go back to move it out of the way, but starting justifying why I didn't want to - then I bit it. God telling me to go back - it was well worth it because I met 2 really nice guys and we all worked together to prop it up so no one else gets hurt. Great ride overall.
Fuel: None. Wish I did though.
Time: 1:40:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 13 ish miles
Route: Entire loop including Monster Mile
Memories: I had never done the Monster Mile before - super new, incredibly hard, rolling hills, and long climb! Amazing. It'll sure tire ya out! Almost got clothes-lined by a fallen tree. Went a little ways beyond it, knowing I should go back to move it out of the way, but starting justifying why I didn't want to - then I bit it. God telling me to go back - it was well worth it because I met 2 really nice guys and we all worked together to prop it up so no one else gets hurt. Great ride overall.
Fuel: None. Wish I did though.
Sunday, July 19, 2009
Bike & Run - Sunday
Ultimate Frisbee for about 20 minutes at IM Fields with Matt and crew.
Bike - Some of Double Bridges Loop
Time: 1:46:19
Max: 38.2 mph
Avg: 18.0 mph
Distance: 31.87 miles
Route: Double Bridges Loop starting from UGA IM fields and ending there for run
Memories: A guy named Thomas rode up behind me and we rode together for a while - he's going to do the Augusta Half-Ironman in Sept too. Got his number, so maybe we'll be able to train together.
Fuel: Carb boom before ride
Run IM Fields at UGA
Time: 0:27:21
Pace: 8:20 mile pace
Distance: 3+ miles
RPE: 4
Route: IM Fields at UGA
Memories: Felt pretty good - definitely tired. Will need to carry shot blocks or something while I run. Running on pavement didn't feel too nice. Reminder to work on exercises to strengthen shins.
Fuel: Carb boom right before run.
TOTAL Brick Time: 2:19:09
Bike - Some of Double Bridges Loop
Time: 1:46:19
Max: 38.2 mph
Avg: 18.0 mph
Distance: 31.87 miles
Route: Double Bridges Loop starting from UGA IM fields and ending there for run
Memories: A guy named Thomas rode up behind me and we rode together for a while - he's going to do the Augusta Half-Ironman in Sept too. Got his number, so maybe we'll be able to train together.
Fuel: Carb boom before ride
Run IM Fields at UGA
Time: 0:27:21
Pace: 8:20 mile pace
Distance: 3+ miles
RPE: 4
Route: IM Fields at UGA
Memories: Felt pretty good - definitely tired. Will need to carry shot blocks or something while I run. Running on pavement didn't feel too nice. Reminder to work on exercises to strengthen shins.
Fuel: Carb boom right before run.
TOTAL Brick Time: 2:19:09
Saturday, July 18, 2009
Swim - Saturday
Swim at GAC
WU: None
Main: 6 x (200 then 1 min rest then 500 then 30 seconds rest) - 4200 total (168 laps)
CD: None
Total Laps: 168 = 2.39 miles!
Overall Workout Time: 1:53:06
Memories: Knocked it out! Felt great the whole time. Arms a little tired at the end. This was more than the full Ironman distance!! WAHOO!
Fuel: None
WU: None
Main: 6 x (200 then 1 min rest then 500 then 30 seconds rest) - 4200 total (168 laps)
CD: None
Total Laps: 168 = 2.39 miles!
Overall Workout Time: 1:53:06
Memories: Knocked it out! Felt great the whole time. Arms a little tired at the end. This was more than the full Ironman distance!! WAHOO!
Fuel: None
Thursday, July 16, 2009
Run - Thursday
Run at the Greenway in North Augusta, SC with Ken and others from previous day's ride
Time: around an hour
Pace: 7:30 pace for first 3.5 miles, a little break with water, then 8:30 pace for last 3.5 miles with some walking
Distance: 7.4 miles
RPE: 5
Route: Greenway near Rec Center in North Augusta, SC
Memories: VERY humid. These guys were VERY in shape and destroyed me in the first 3.5 miles. I lagged behind a good bit on the second leg back. I was hurting a lot from the previous day's ride pace, but it was a good workout for sure.
Fuel: 1 carb boom 20 min before run
Time: around an hour
Pace: 7:30 pace for first 3.5 miles, a little break with water, then 8:30 pace for last 3.5 miles with some walking
Distance: 7.4 miles
RPE: 5
Route: Greenway near Rec Center in North Augusta, SC
Memories: VERY humid. These guys were VERY in shape and destroyed me in the first 3.5 miles. I lagged behind a good bit on the second leg back. I was hurting a lot from the previous day's ride pace, but it was a good workout for sure.
Fuel: 1 carb boom 20 min before run
Wednesday, July 15, 2009
Bike - Wednesday
Bike - Part of Half Ironman Route
Time: 2:11:03
Max: 32.2 mph
Avg: 18.3 mph (15 miles with group was at 23 mph!)
Distance: 40.02 miles
Route: From Riverfront Rowing Club down Half Ironman loop to Jackson - caught up with big group, then went back the same way I came. 10 miles around the Riverfront Rowing Club by myself afterward.
Memories: I caught up with 3 other riders who were going around 16- 17 mph. I rode with them for a while, then continued to Jackson by myself a little faster. I saw a group of riders at a gas station so I joined with them for the trek back - they were incredibly fast. I met a guy named Ken, and he e-mailed me the unofficial course, which had changed. It was all I could do to keep up.
Fuel: Perpetuem in one water bottle - too concentrated - made my stomach a little upset at the high pace with the group. I had carb booms with me, but never had the chance to use them.
Time: 2:11:03
Max: 32.2 mph
Avg: 18.3 mph (15 miles with group was at 23 mph!)
Distance: 40.02 miles
Route: From Riverfront Rowing Club down Half Ironman loop to Jackson - caught up with big group, then went back the same way I came. 10 miles around the Riverfront Rowing Club by myself afterward.
Memories: I caught up with 3 other riders who were going around 16- 17 mph. I rode with them for a while, then continued to Jackson by myself a little faster. I saw a group of riders at a gas station so I joined with them for the trek back - they were incredibly fast. I met a guy named Ken, and he e-mailed me the unofficial course, which had changed. It was all I could do to keep up.
Fuel: Perpetuem in one water bottle - too concentrated - made my stomach a little upset at the high pace with the group. I had carb booms with me, but never had the chance to use them.
Tuesday, July 14, 2009
Swim & Run - Tuesday
Swim in Savannah River, Augusta from 5th Street Marina to Riverfront Rowing Club - boat ramp enter and exit.
Total Distance: 1.3 miles with current downstream
Overall Workout Time: 21 min
Memories: Cold, but had Paul's wetsuit and swim cap - much better! Could do freestyle for a little bit of it, but still a little tough to get in the rythem in the river. After 15 min, was able to do freestyle a good bit. Got out WAY before I thought I would be done - current is a HUGE free-be. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 6:48 total.
Total Distance: 1.3 miles with current downstream
Overall Workout Time: 21 min
Memories: Cold, but had Paul's wetsuit and swim cap - much better! Could do freestyle for a little bit of it, but still a little tough to get in the rythem in the river. After 15 min, was able to do freestyle a good bit. Got out WAY before I thought I would be done - current is a HUGE free-be. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 6:48 total.
Monday, July 13, 2009
Swim & Run - Monday
Swim in Savannah River, Augusta from 5th Street Marina to beginning of docks above Riverfront Rowing Club
Total Distance: 1 mile with current downstream
Overall Workout Time: 25 min
Memories: Incredibly cold. No wetsuit - couldn't do freestyle because of cold - hands and feet were numb when I got out. Thought I had only done about .5 miles. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 8:48 total.
Total Distance: 1 mile with current downstream
Overall Workout Time: 25 min
Memories: Incredibly cold. No wetsuit - couldn't do freestyle because of cold - hands and feet were numb when I got out. Thought I had only done about .5 miles. Carter was there in his kayak.
Fuel: Carb Boom right before. A little bread with peanut butter.
Run after swim back to car - 1.3 miles - 8:48 total.
Friday, July 10, 2009
Run - Friday
Run IM Fields at UGA
Time: 0:46:16
Pace: ??
Distance: 5 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Ran with Carter last 16 minutes. Felt great the whole way - very focused.
Fuel: None
Time: 0:46:16
Pace: ??
Distance: 5 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Ran with Carter last 16 minutes. Felt great the whole way - very focused.
Fuel: None
Thursday, July 9, 2009
Run - Thursday
Run around Sandstone Loop
Time: 0:32:00
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: 2 Loops around Sandstone Circle
Memories: Felt a little tired from day before swim
Fuel: None
Time: 0:32:00
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: 2 Loops around Sandstone Circle
Memories: Felt a little tired from day before swim
Fuel: None
Wednesday, July 8, 2009
Swim - Wednesday
Swim at GAC
WU: 2 laps
Main: 4 x (200 then 1 min rest then 500 then 30 seconds rest) - total 112 laps
CD: None
Total Laps: 114
Overall Workout Time: 1:06:37
Memories: A little cold at the start, but warmed up a bit. Felt horrible the first 200, but great a little while after. Threw up a little after a while, but didn't feel bad... weird.
Fuel: None
WU: 2 laps
Main: 4 x (200 then 1 min rest then 500 then 30 seconds rest) - total 112 laps
CD: None
Total Laps: 114
Overall Workout Time: 1:06:37
Memories: A little cold at the start, but warmed up a bit. Felt horrible the first 200, but great a little while after. Threw up a little after a while, but didn't feel bad... weird.
Fuel: None
Monday, July 6, 2009
Swim & Bike - Monday
Swim at GAC
WU: 500 continuous every 3 strokes.
Main: 6 x 250 alternating every 3 strokes with 30 seconds rest in between
CD: None
Total Laps: 80
Overall Workout Time: 60 minutes
Memories: Super cold with shaved legs and head. Wow. Definitely need a wetsuit for Sept.
Fuel: None
________
Bike - Mountain Biking with Matt at Heritage
Time: an hour ish?
Max: ?? mph
Avg: ?? mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance:6 miles
Route: Red loop, expert loop, cut red loop short by going yellow, but took left near top of hill to add a little before parking lot.
Memories: Matt blew chunks - not fun man. Sorry, bro. Killed the big hill.
Fuel: Carb boom 30 min before... evening ride - had dinner afterwards.
WU: 500 continuous every 3 strokes.
Main: 6 x 250 alternating every 3 strokes with 30 seconds rest in between
CD: None
Total Laps: 80
Overall Workout Time: 60 minutes
Memories: Super cold with shaved legs and head. Wow. Definitely need a wetsuit for Sept.
Fuel: None
________
Bike - Mountain Biking with Matt at Heritage
Time: an hour ish?
Max: ?? mph
Avg: ?? mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance:6 miles
Route: Red loop, expert loop, cut red loop short by going yellow, but took left near top of hill to add a little before parking lot.
Memories: Matt blew chunks - not fun man. Sorry, bro. Killed the big hill.
Fuel: Carb boom 30 min before... evening ride - had dinner afterwards.
Sunday, July 5, 2009
Run - Sunday
Run IM Fields at UGA
Time: 0:36:07
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Cool, but humid. Nice solid run.
Fuel: 1 carb boom 30 min before run
Time: 0:36:07
Pace: ??
Distance: 4 ish miles
RPE: 3
Route: IM Fields at UGA
Memories: Cool, but humid. Nice solid run.
Fuel: 1 carb boom 30 min before run
Saturday, July 4, 2009
Bike - Saturday
Mountain biking at Bull Mountain in Dahlonega, GA with Jonathan.
Time: 1:30:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 10 ish miles
Route: one long uphill to the "truck" on the Bull Mountain trail, then one amazing downhill.
Memories: Jonathan Hull had never biked before, and he didn't have a bike when we drove up there. A local bike shop lent him a bike (awesome guys! - providence of God) and he absolutely killed the trail. Nice work, man! It rained a little, making the trail a little slick and muddy. It was pretty technical - we both had to walk a good bit of the uphills.
Fuel: None during. 2 shot blocks before.
Time: 1:30:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 10 ish miles
Route: one long uphill to the "truck" on the Bull Mountain trail, then one amazing downhill.
Memories: Jonathan Hull had never biked before, and he didn't have a bike when we drove up there. A local bike shop lent him a bike (awesome guys! - providence of God) and he absolutely killed the trail. Nice work, man! It rained a little, making the trail a little slick and muddy. It was pretty technical - we both had to walk a good bit of the uphills.
Fuel: None during. 2 shot blocks before.
Friday, July 3, 2009
Bike - Friday
Double Bridges Loop
Time: 1:18:04
Max: 33.9 mph
Avg: 17.1 mph
Distance: 22.27 miles
Route: Double Bridges Loop
Memories: Haven't been on the bike in a little while - legs felt a little not used to it.
Fuel: None
Time: 1:18:04
Max: 33.9 mph
Avg: 17.1 mph
Distance: 22.27 miles
Route: Double Bridges Loop
Memories: Haven't been on the bike in a little while - legs felt a little not used to it.
Fuel: None
Tuesday, June 30, 2009
Swim - Tuesday
Swim at Westminster in Atl
Total Time: 0:20:21
Laps: 36
Memories: Met a cool guy who let me in. Incredibly deep pool. No lights. Awesome.
Total Time: 0:20:21
Laps: 36
Memories: Met a cool guy who let me in. Incredibly deep pool. No lights. Awesome.
Monday, June 29, 2009
Run - Monday
Run at Westminster
Time: 1:34:58
4.5 laps around Koshua trail
Miles: 9. Something
-- Post From My iPhone
Time: 1:34:58
4.5 laps around Koshua trail
Miles: 9. Something
-- Post From My iPhone
Wednesday, June 24, 2009
Swim - Tuesday
WU: 500 free every 3 (20 laps)
MW: 10x200 free every 3 with 30-60 seconds rest in between. Last 200 didn't get to finish all laps because GAC closed.
CD: none
Fuel: chick fil a right before for dinner
Memories: talked with a guy named Lee who owns an apartment here in Athens. Also talked with a guy ned Corey who knows Micah at GCS.
Total workout time: 1:04:00 add 10 minutes for talking with people.
-- Post From My iPhone
MW: 10x200 free every 3 with 30-60 seconds rest in between. Last 200 didn't get to finish all laps because GAC closed.
CD: none
Fuel: chick fil a right before for dinner
Memories: talked with a guy named Lee who owns an apartment here in Athens. Also talked with a guy ned Corey who knows Micah at GCS.
Total workout time: 1:04:00 add 10 minutes for talking with people.
-- Post From My iPhone
Saturday, June 20, 2009
Man vs. Wild - Friday & Saturday
Jonathan and I did a "Man vs. Wild" near Cashiers, NC. We took only a flint, knife, and a water bottle a piece (we also took a hatchet and a pot to boil water in, fishing line and a hook but never used those things at all for our benefit). We met a guy named Jeff who showed us some great areas around the wilderness to camp (so helpful and such a nice guy!). Beautiful falls (where we tried fishing - quite unsuccessfully) and camped near the top of the mountain above the falls. Near our camp, there was this massive rock and overlook. Amazing sunset! From the car, it was about a 3.5 mile hike. We camped under a rhododendron bush with ferns as our 'bedding.' The night was freezing!! Oh, wow, what a miserable night. We built a fire and it lasted until about 10... then we turned in to sleep. Woke up at 12 absolutely freezing (I didn't have any long pants or sleeves, so I took a towel with me to suffice - not cheating I don't think...). We were both waking up all night long and counting down the hours until morning. At 5:30 am, it was just light enough to head back, so we hiked all the way back to the car. I had some weird heartburn that morning, but it went away after a while. Yeah! Victory upon reaching the car! Great breakfast in town!
Total mileage: 8 miles between the two days
Fuel: nothing at all
Total mileage: 8 miles between the two days
Fuel: nothing at all
Thursday, June 18, 2009
Bike (Mountain) - Thursday
Mountain biking at Bull Mountain in Dahlonega, GA with Jonathan.
Time: 1:30:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 10 ish miles
Route: one long uphill to the "truck" on the Bull Mountain trail, then one amazing downhill.
Memories: Jonathan Hull had never biked before, and he didn't have a bike when we drove up there. A local bike shop lent him a bike (awesome guys! - providence of God) and he absolutely killed the trail. Nice work, man! It rained a little, making the trail a little slick and muddy. It was pretty technical - we both had to walk a good bit of the uphills.
Fuel: None during. 2 shot blocks before.
Time: 1:30:00 ish??
Max: ?? mph
Avg: ?? mph
Distance: 10 ish miles
Route: one long uphill to the "truck" on the Bull Mountain trail, then one amazing downhill.
Memories: Jonathan Hull had never biked before, and he didn't have a bike when we drove up there. A local bike shop lent him a bike (awesome guys! - providence of God) and he absolutely killed the trail. Nice work, man! It rained a little, making the trail a little slick and muddy. It was pretty technical - we both had to walk a good bit of the uphills.
Fuel: None during. 2 shot blocks before.
Wednesday, June 17, 2009
Swim - Wednesday
Swim at GAC:
WU: 500 free every 3 (20 laps)
Main: 10x150 free every 3 (60 laps) alternating every 2 150 with hand paddles
CD: 1 lap
Total Laps: 81
Overall Workout Time: an hour ish.
Memories: Takes a while for my breathing to feel regular. Took it easy at the start, and sure enough, I found a good rhythm. Hand paddles were definitely a good upper body workout.
Fuel: None
WU: 500 free every 3 (20 laps)
Main: 10x150 free every 3 (60 laps) alternating every 2 150 with hand paddles
CD: 1 lap
Total Laps: 81
Overall Workout Time: an hour ish.
Memories: Takes a while for my breathing to feel regular. Took it easy at the start, and sure enough, I found a good rhythm. Hand paddles were definitely a good upper body workout.
Fuel: None
Monday, June 15, 2009
Bike (Mountain) - Monday
Mountain biking at Yargo
Time: 1:30:00
Max: ?? mph
Avg: ?? mph
Distance: 12 ish miles
Route: up gasline climb route
Memories: Rode with two guys I met in the parking lot: Tommy and Jeremy. Got to have some good conversations along the way.
Fuel: None during. Carb Boom 30 min before ride.
Time: 1:30:00
Max: ?? mph
Avg: ?? mph
Distance: 12 ish miles
Route: up gasline climb route
Memories: Rode with two guys I met in the parking lot: Tommy and Jeremy. Got to have some good conversations along the way.
Fuel: None during. Carb Boom 30 min before ride.
Saturday, June 13, 2009
Swim - Saturday
Swim at GAC:
WU: 500 free every 3 (20 laps)
Main: 10x150 free every 3 (60 laps) alternating every 2 150 with hand paddles
CD: 2 laps
Total Laps: 82
Overall Workout Time: 1:00:00
Memories: Takes a while for my breathing to feel regular. Just remember to take it slow at the start and find a rhythm. Hand paddles felt like I was going faster, but when I took them off, I was going the same speed without them... weird. Definitely a good upper body workout. Laid out in the sun a little beforehand - got a little red - whoops.
Fuel: None
WU: 500 free every 3 (20 laps)
Main: 10x150 free every 3 (60 laps) alternating every 2 150 with hand paddles
CD: 2 laps
Total Laps: 82
Overall Workout Time: 1:00:00
Memories: Takes a while for my breathing to feel regular. Just remember to take it slow at the start and find a rhythm. Hand paddles felt like I was going faster, but when I took them off, I was going the same speed without them... weird. Definitely a good upper body workout. Laid out in the sun a little beforehand - got a little red - whoops.
Fuel: None
Thursday, June 11, 2009
Bike - Thursday
Bike around Savannah
Time: 0:50:50
Max: ?? mph
Avg: ?? mph
Distance: ?? miles
Route: Random roads from hotel through downtown, then back again.
Memories: Really annoying ride. Not constant. Lots of red lights, traffic, etc. I had a really bad attitude for almost all of it. Not a good ride.
Fuel: None
Time: 0:50:50
Max: ?? mph
Avg: ?? mph
Distance: ?? miles
Route: Random roads from hotel through downtown, then back again.
Memories: Really annoying ride. Not constant. Lots of red lights, traffic, etc. I had a really bad attitude for almost all of it. Not a good ride.
Fuel: None
Wednesday, June 10, 2009
Run - Wednesday
Run in Savannah at golf course
Time: 1:30:00
Pace: 9min/mile ish
Distance: 9-10 miles
RPE: 3
Route: Ran around entire perimeter of golf course, then ran 18 roles. Went about 10 minutes more to get to 1.5 hrs.
Memories: Felt amazing. Knocked it out like it was nothing. No walking during the entire thing. Left hip felt a little beat up after the run though.
Fuel: 2 Shot Blocks beforehand. Dinner beforehand. Water 3 times during the run. Recovery shot blocks.
Time: 1:30:00
Pace: 9min/mile ish
Distance: 9-10 miles
RPE: 3
Route: Ran around entire perimeter of golf course, then ran 18 roles. Went about 10 minutes more to get to 1.5 hrs.
Memories: Felt amazing. Knocked it out like it was nothing. No walking during the entire thing. Left hip felt a little beat up after the run though.
Fuel: 2 Shot Blocks beforehand. Dinner beforehand. Water 3 times during the run. Recovery shot blocks.
Tuesday, June 9, 2009
Workout - Tuesday
Workout with Charles Preston down in Savannah, GA.
40 pushups
1x70 situps
1x100 situps
1 min ab hold, 2 min ab hold, 2 minute ab hold
leg raises over pool for abs
40 pushups
1x70 situps
1x100 situps
1 min ab hold, 2 min ab hold, 2 minute ab hold
leg raises over pool for abs
Thursday, June 4, 2009
Wednesday, June 3, 2009
Swim - Wednesday
Swim:
WU: 500 free every 3 (20 laps)
Main: 10x100 free every 3 (40 laps), then 6x150 free every 3 (36 laps)
CD: 4 laps
Total Laps: 100 (1.3 miles)
Overall Workout Time: 1:30:00
Memories: First part seemed like it was hard, but it evened out. Felt very strong afterwards!
Fuel: None
WU: 500 free every 3 (20 laps)
Main: 10x100 free every 3 (40 laps), then 6x150 free every 3 (36 laps)
CD: 4 laps
Total Laps: 100 (1.3 miles)
Overall Workout Time: 1:30:00
Memories: First part seemed like it was hard, but it evened out. Felt very strong afterwards!
Fuel: None
Tuesday, June 2, 2009
Run, Swim - Tuesday
Run in Athens with Jonathan Hull
Time: 1:00:00 ish
Pace: 9min/mile ish
Distance: 6.something miles
RPE: 3
Route: Ran around UGA IM trails then up Riverbend then down Riverbend Pkwy hills and back.
Memories: Great conversation with Jonathan about everything. Good encouragement and brotherhood.
Fuel: None
Evening Swim:
Main: 24 laps
Overall Workout Time: ??
Memories: None
Fuel: None
Time: 1:00:00 ish
Pace: 9min/mile ish
Distance: 6.something miles
RPE: 3
Route: Ran around UGA IM trails then up Riverbend then down Riverbend Pkwy hills and back.
Memories: Great conversation with Jonathan about everything. Good encouragement and brotherhood.
Fuel: None
Evening Swim:
Main: 24 laps
Overall Workout Time: ??
Memories: None
Fuel: None
Saturday, May 30, 2009
Bike, Run - Saturday
Bike
Time: 3:33:33
Max: 36.9 mph
Avg: 15.7 mph
Distance: 56.15 miles
Route: Home down Milledge to Prince, then Jefferson loop. Back down Milledge to College Station. Did Eastside Double Bridges loop backwards to house. Looped around Sandstone once to get another 2 miles in.
Memories: Conversation about friends vs. sisters in Christ. Last 15 miles were tough. Very hot outside.
Fuel: Chick-fil-A an hour before, 2 shot blocks before ride. Hammer Perpetuem endurance drink mix (orange vanilla flavor - pretty good tasting) in water bottle. Used entire Camelback. Had to refill Camelback around mile 35. 2 more shot blocks around mile 40. Felt like I had energy to keep going, but still hard. Stomach felt a little upset (went away after a few minutes) around mile 45.
Run around block to see how it would feel right after the long ride.
Time: 0:06:00
Pace: 10 min/mile
Memories: Felt like I could keep going at 10 min pace with walking for a minute every mile. Will need more training to finish well.
Time: 3:33:33
Max: 36.9 mph
Avg: 15.7 mph
Distance: 56.15 miles
Route: Home down Milledge to Prince, then Jefferson loop. Back down Milledge to College Station. Did Eastside Double Bridges loop backwards to house. Looped around Sandstone once to get another 2 miles in.
Memories: Conversation about friends vs. sisters in Christ. Last 15 miles were tough. Very hot outside.
Fuel: Chick-fil-A an hour before, 2 shot blocks before ride. Hammer Perpetuem endurance drink mix (orange vanilla flavor - pretty good tasting) in water bottle. Used entire Camelback. Had to refill Camelback around mile 35. 2 more shot blocks around mile 40. Felt like I had energy to keep going, but still hard. Stomach felt a little upset (went away after a few minutes) around mile 45.
Run around block to see how it would feel right after the long ride.
Time: 0:06:00
Pace: 10 min/mile
Memories: Felt like I could keep going at 10 min pace with walking for a minute every mile. Will need more training to finish well.
Friday, May 29, 2009
Swim - Friday
Swim at GAC
WU: 16 laps
Main: 16 laps. Breathing exercises: 1x50 every 3, 5, 7, 9, 11, 9, 7, 5, 3 (18 total after class)
CD: 14 laps
Total Laps: 66
Overall Workout Time: ??
Memories: Got to chill laying out in the sun playing with iPhone before the swim. After WU, met a guy named Lee who's doing a few Olympic distance tris and is doing a Half Ironman in September too (not the Augusta one though).
Fuel: None
WU: 16 laps
Main: 16 laps. Breathing exercises: 1x50 every 3, 5, 7, 9, 11, 9, 7, 5, 3 (18 total after class)
CD: 14 laps
Total Laps: 66
Overall Workout Time: ??
Memories: Got to chill laying out in the sun playing with iPhone before the swim. After WU, met a guy named Lee who's doing a few Olympic distance tris and is doing a Half Ironman in September too (not the Augusta one though).
Fuel: None
Thursday, May 28, 2009
Bike - Thursday
Bike with Matt Gentry in Statesboro
Time: 1:51:50
Max: 27.8 mph
Avg: 18.5 mph
Distance: 34.4 miles
Route: Beautiful country roads around Statesboro - Matt led
Memories: Matt used to race on the Mean Bean cycling team in Athens. Knows Tony really well. Matt's a sprinter, so I got to work on interval training - sprinting up to 24 mph for a while, then down to 15. Tough ride, but very fun.
Fuel: Chick-fil-A an hour before, Energy Jelly Beans (6) 30 min before
Time: 1:51:50
Max: 27.8 mph
Avg: 18.5 mph
Distance: 34.4 miles
Route: Beautiful country roads around Statesboro - Matt led
Memories: Matt used to race on the Mean Bean cycling team in Athens. Knows Tony really well. Matt's a sprinter, so I got to work on interval training - sprinting up to 24 mph for a while, then down to 15. Tough ride, but very fun.
Fuel: Chick-fil-A an hour before, Energy Jelly Beans (6) 30 min before
Wednesday, May 27, 2009
Run - Wednesday
Run in Statesboro on ListingTank business trip with Charles Preston.
Time: 0:20:00 ish
Pace: 9min/mile ish
Distance: 2.1 miles
RPE: 2
Route: Run around Statesboro neighborhoods.
Memories: Great conversation with Charles about religion, two types of judgments, and respect. Very humid out. Easy recovery run.
Fuel: None
Time: 0:20:00 ish
Pace: 9min/mile ish
Distance: 2.1 miles
RPE: 2
Route: Run around Statesboro neighborhoods.
Memories: Great conversation with Charles about religion, two types of judgments, and respect. Very humid out. Easy recovery run.
Fuel: None
Monday, May 25, 2009
Run - Monday
Run at Westminster.
Time: 0:40:39
Pace: 9min/mile ish
Distance: 4.5 miles
RPE: 4
Route: Run at Westminster trails. 2 Laps of new Koshua Trail.
Memories: Good to run at Westminster again. Haven't run to train for anything since Cross Country. Half expected Tribble and the team to round the corner and join up. haha.
Fuel: Non
Time: 0:40:39
Pace: 9min/mile ish
Distance: 4.5 miles
RPE: 4
Route: Run at Westminster trails. 2 Laps of new Koshua Trail.
Memories: Good to run at Westminster again. Haven't run to train for anything since Cross Country. Half expected Tribble and the team to round the corner and join up. haha.
Fuel: Non
Saturday, May 23, 2009
Bike, Swim, Bike - Saturday
Bike - Swim - Bike
Bike - Leg 1
Time: 0:39:33
Max: 35.2 mph
Avg: 16.4 mph
Distance: 10.81 miles
Route: Home to GA Aquatic Center, back roads
Memories: I remember meditating on Isaiah 40:31 a good bit.
Fuel: Chick-fil-A an hour before, Energy Jelly Beans (6) 30 min before
Swim
Total Laps: 50 (2 laps freestyle every 3 strokes, 1 lap sidestroke)
Time: 0:31:58
Memories: Just swam it... not many thoughts...
Fuel: Energy Jelly Beans (4) right before swim
Bike - Leg 2
Time: 0:39:33
Max: 35.2 mph
Avg: 16.4 mph
Distance: 10.81 miles
Route: GA Aquatic Center through back roads to house
Memories: I saw Vic driving towards me near the church. Said hey! After I ate those GU Chomps, I felt like a million dollars all the way back to the house. Wow, those things really gave me a boost - especially since they tasted amazing! (Cranberry - Apple)
Fuel: Cranberry - Apple GU Chomps (like shot blocks, got them at Academy), right after swim, had 1... few miles down had another, before house had another... 3 total after swim. Rest at house for recovery.
Bike - Leg 1
Time: 0:39:33
Max: 35.2 mph
Avg: 16.4 mph
Distance: 10.81 miles
Route: Home to GA Aquatic Center, back roads
Memories: I remember meditating on Isaiah 40:31 a good bit.
Fuel: Chick-fil-A an hour before, Energy Jelly Beans (6) 30 min before
Swim
Total Laps: 50 (2 laps freestyle every 3 strokes, 1 lap sidestroke)
Time: 0:31:58
Memories: Just swam it... not many thoughts...
Fuel: Energy Jelly Beans (4) right before swim
Bike - Leg 2
Time: 0:39:33
Max: 35.2 mph
Avg: 16.4 mph
Distance: 10.81 miles
Route: GA Aquatic Center through back roads to house
Memories: I saw Vic driving towards me near the church. Said hey! After I ate those GU Chomps, I felt like a million dollars all the way back to the house. Wow, those things really gave me a boost - especially since they tasted amazing! (Cranberry - Apple)
Fuel: Cranberry - Apple GU Chomps (like shot blocks, got them at Academy), right after swim, had 1... few miles down had another, before house had another... 3 total after swim. Rest at house for recovery.
Thursday, May 21, 2009
Swim - Thursday
Stroke clinic at Georgia Aquatic Center. 6PM - 7PM, more swimming by myself until 7:30 ish
WU: 4 laps
Main: Kicking exercises: 4x50 kick board, 20%,50%, 100% effort alternating. Stroke exercises - fist drill: 1x50, then cupped hands drill: 1x50. Stroke exercises - zipper drill: 1x50. Stroke exercise - breathing position - lay sideways on one side, kicking only with barbell float in one hand: 1x25, other hand: 1x25. No barbell: 1x25, other hand: 1x25. Stroke exercises: 2x50 hip turning and coming up for breath sooner instruction.
Breathing exercises on my own: 2x50 every 3, 5, 7, 9, 7, 5, 3 (14 total after class)
CD: 2 laps
Total Laps: 42
Overall Workout Time: 90 minutes
Memories: Good instruction for new exercises with equipment.
Fuel: None
WU: 4 laps
Main: Kicking exercises: 4x50 kick board, 20%,50%, 100% effort alternating. Stroke exercises - fist drill: 1x50, then cupped hands drill: 1x50. Stroke exercises - zipper drill: 1x50. Stroke exercise - breathing position - lay sideways on one side, kicking only with barbell float in one hand: 1x25, other hand: 1x25. No barbell: 1x25, other hand: 1x25. Stroke exercises: 2x50 hip turning and coming up for breath sooner instruction.
Breathing exercises on my own: 2x50 every 3, 5, 7, 9, 7, 5, 3 (14 total after class)
CD: 2 laps
Total Laps: 42
Overall Workout Time: 90 minutes
Memories: Good instruction for new exercises with equipment.
Fuel: None
Wednesday, May 20, 2009
Bike - Wednesday
Bike - Steady and fast regardless of hills and wind
Time: 1:38:27
Max: 35.6 mph
Avg: 17.8 (18.1 during main workout)
Distance: 29.32 miles
Route: Double Bridges Road loop, but instead of turning R on Barnett Shoals, kept going straight for another 10 min. Turned around and finished loop. Great ride, but ran out of water at 1 hr. Very windy also. Legs sore.
Fuel: None.
Time: 1:38:27
Max: 35.6 mph
Avg: 17.8 (18.1 during main workout)
Distance: 29.32 miles
Route: Double Bridges Road loop, but instead of turning R on Barnett Shoals, kept going straight for another 10 min. Turned around and finished loop. Great ride, but ran out of water at 1 hr. Very windy also. Legs sore.
Fuel: None.
Swim - Tuesday
Swim - worked on breathing again
WU: 30 laps breathing every 3 strokes.
Main: 11 x 50 building up to breathing less then building down to breathing more (1 x 50 every 3, 1 x 50 every 5.... 1 x 50 every 11, 1 x 50 whole length, 1x50 every 11... 1x50 every 3)
CD: 14 laps
Total Laps: 66
Overall Workout Time: 75 minutes
Memories: I like breathing. I don't like not breathing.
Fuel: None
WU: 30 laps breathing every 3 strokes.
Main: 11 x 50 building up to breathing less then building down to breathing more (1 x 50 every 3, 1 x 50 every 5.... 1 x 50 every 11, 1 x 50 whole length, 1x50 every 11... 1x50 every 3)
CD: 14 laps
Total Laps: 66
Overall Workout Time: 75 minutes
Memories: I like breathing. I don't like not breathing.
Fuel: None
Sunday, May 17, 2009
Run - Sunday
Night run at UGA IM Fields
Time: 1:00:15
Pace: 9min/mile
Distance: 6.5 miles
RPE: 3
Route: UGA IM Trails
Memories: Awesome! Night run with head lamp - a little freaky at times, but very fun. Cool weather, rainy, muddy. New shoes don't look new anymore.
Fuel: None
Time: 1:00:15
Pace: 9min/mile
Distance: 6.5 miles
RPE: 3
Route: UGA IM Trails
Memories: Awesome! Night run with head lamp - a little freaky at times, but very fun. Cool weather, rainy, muddy. New shoes don't look new anymore.
Fuel: None
Saturday, May 16, 2009
Rest - Saturday
Was supposed to rest, but helped Chad move from 9:30 - 4:00... hopefully that won't influence my next week too much... glad to do it though!
Friday, May 15, 2009
Swim & Bike - Friday
Swim - worked on breathing
WU: 400 continuous - breathing every 3 strokes.
Main: 9 x 100 alternating breathing every 3 strokes for 100 EBEH, rest, then breathing every 5 strokes. Last 100 was breathing every 7 strokes.
CD: 2 x 25
Total Laps: 54
Overall Workout Time: 60 minutes
Memories: Breathing is difficult, but I can tell I'm getting used to it a bit more.
Fuel: None
________
Bike - Easy ride
Time: 0:49:02
Max: 35.9 mph
Avg: 16.7 mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance: 13.71 miles
Route: Down whit davis, left on ___ (forgot road name) towards Lexington. Came back after I reached Lexington and went left on Whit Davis, passed Mike's place, then went home.
Memories: Came close to running over a big black snake on the side of the road. Said hey to Mike and his kids - they were outside as I rode by. Fun ride - way easier to breath than in the pool - haha.
Fuel: None.
WU: 400 continuous - breathing every 3 strokes.
Main: 9 x 100 alternating breathing every 3 strokes for 100 EBEH, rest, then breathing every 5 strokes. Last 100 was breathing every 7 strokes.
CD: 2 x 25
Total Laps: 54
Overall Workout Time: 60 minutes
Memories: Breathing is difficult, but I can tell I'm getting used to it a bit more.
Fuel: None
________
Bike - Easy ride
Time: 0:49:02
Max: 35.9 mph
Avg: 16.7 mph (First and last 15 min slow pace, middle 15 min fast pace-around 20 mph)
Distance: 13.71 miles
Route: Down whit davis, left on ___ (forgot road name) towards Lexington. Came back after I reached Lexington and went left on Whit Davis, passed Mike's place, then went home.
Memories: Came close to running over a big black snake on the side of the road. Said hey to Mike and his kids - they were outside as I rode by. Fun ride - way easier to breath than in the pool - haha.
Fuel: None.
Thursday, May 14, 2009
Swim - Thursday
Stroke clinic at Georgia Aquatic Center. 6PM - 7PM
WU: 6 x 50 (6 x 2 laps). Showing stroke to my instructor.
Main: Breathing exercises: 3 x 50 breathing every 3 strokes. 3 x 50 breathing every 5 strokes. 3 x 50 breathing every 7 strokes. 15 second rest in between. Stroke exercises - reach drill: 3 x50 breathing every 3 strokes. Stroke exercises - zipper drill to practice keeping arms closer in: 3 x 50 breathing every 3 strokes.
CD: none
Total Laps: 42
Overall Workout Time: 40 minutes
Memories: I was out of breath most of the time. Swimming every 3 strokes instead of 2 is recommended for open water, but is VERY tiring. I'll be continuing the 3 stroke workouts.
Fuel: None
WU: 6 x 50 (6 x 2 laps). Showing stroke to my instructor.
Main: Breathing exercises: 3 x 50 breathing every 3 strokes. 3 x 50 breathing every 5 strokes. 3 x 50 breathing every 7 strokes. 15 second rest in between. Stroke exercises - reach drill: 3 x50 breathing every 3 strokes. Stroke exercises - zipper drill to practice keeping arms closer in: 3 x 50 breathing every 3 strokes.
CD: none
Total Laps: 42
Overall Workout Time: 40 minutes
Memories: I was out of breath most of the time. Swimming every 3 strokes instead of 2 is recommended for open water, but is VERY tiring. I'll be continuing the 3 stroke workouts.
Fuel: None
Wednesday, May 13, 2009
Run - Wednesday
Run - UGA Intramural Trails
Time: 0:39:00
Pace: 9min/mile
Distance: 4.3 miles
RPE: 3
Route: UGA IM Trails
Memories: Struggled a little on this one. Legs felt tight and sluggish.
Fuel: None
Time: 0:39:00
Pace: 9min/mile
Distance: 4.3 miles
RPE: 3
Route: UGA IM Trails
Memories: Struggled a little on this one. Legs felt tight and sluggish.
Fuel: None
Tuesday, May 12, 2009
Run & Bike - Tuesday
Run - UGA Intramural Trails
Time: 0:32:00
Pace: 9min/mile
Distance: 3.5 miles
RPE: 3
Route: UGA IM Trails
Memories: Felt pretty good - recovery for my legs. Almost stepped on a big snake. Yikes.
Fuel: None
________
Bike - Double Bridges loop
Time: 1:08:36
Max: 34.7 mph
Avg: 16.4 mph
Distance: 18.77 miles
Route: Double bridges loop with Lexington cutoff (instead of going left on Lexington, took a right to cut off a couple miles).
Memories: Felt pretty good. Passed a couple road bikers who said hey. Toe hurt from my shoes, but wasn't too bad.
Fuel: None.
Time: 0:32:00
Pace: 9min/mile
Distance: 3.5 miles
RPE: 3
Route: UGA IM Trails
Memories: Felt pretty good - recovery for my legs. Almost stepped on a big snake. Yikes.
Fuel: None
________
Bike - Double Bridges loop
Time: 1:08:36
Max: 34.7 mph
Avg: 16.4 mph
Distance: 18.77 miles
Route: Double bridges loop with Lexington cutoff (instead of going left on Lexington, took a right to cut off a couple miles).
Memories: Felt pretty good. Passed a couple road bikers who said hey. Toe hurt from my shoes, but wasn't too bad.
Fuel: None.
Monday, May 11, 2009
Run & Swim - Monday
Run - Was supposed to do a 40 minute run, but I was feeling really good, so decided to do the entire inner loop at Yargo.
Time: 1:00:40
Pace: 10min/mile
Distance: 6.0 miles
RPE: 3
Route: Entire inner loop (longer part around first campsite area).
Memories: Felt great the whole way. Legs were fine. Weather beautiful and cool. Solid running. God gave me a vision that at a certain point about a mile left until I was finished, that point mirrored where me and Bethany were in this struggle. It was interesting that it took me exactly an hour to finish this whole thing and currently, we're in month 10. Very fitting. God, give me strength to see this race to the end.
Fuel: None
________
Swim - Signed up for 6 months at the Georgia Aquatic Center in Watkinsville. Seems like a pretty cool pool to train in. Remind me to go early in the morning or at lunch time...
WU: 4 x 200 (4 x 8 laps)
Main: 1 x 1500 (1 x 60 laps)
CD: 4 x 50 each slower than last (4 x 2 laps)
Memories: I need to learn how to swim well. Taking lessons this Thursday at a stroke clinic. All I remember about this was how it seemed to never end. But I felt strong through the whole thing, just inefficient; couldn't ever get my breathing right.
Overall Workout Time: 2 hours
Fuel: None
Time: 1:00:40
Pace: 10min/mile
Distance: 6.0 miles
RPE: 3
Route: Entire inner loop (longer part around first campsite area).
Memories: Felt great the whole way. Legs were fine. Weather beautiful and cool. Solid running. God gave me a vision that at a certain point about a mile left until I was finished, that point mirrored where me and Bethany were in this struggle. It was interesting that it took me exactly an hour to finish this whole thing and currently, we're in month 10. Very fitting. God, give me strength to see this race to the end.
Fuel: None
________
Swim - Signed up for 6 months at the Georgia Aquatic Center in Watkinsville. Seems like a pretty cool pool to train in. Remind me to go early in the morning or at lunch time...
WU: 4 x 200 (4 x 8 laps)
Main: 1 x 1500 (1 x 60 laps)
CD: 4 x 50 each slower than last (4 x 2 laps)
Memories: I need to learn how to swim well. Taking lessons this Thursday at a stroke clinic. All I remember about this was how it seemed to never end. But I felt strong through the whole thing, just inefficient; couldn't ever get my breathing right.
Overall Workout Time: 2 hours
Fuel: None
Saturday, May 2, 2009
Bike (Mountain Race) - Saturday
Yargo 6 Hour Mountain Bike Relay Race with Matt.
D Happiness
Charles Roach, Matt Wetmiller
303 M/26 4 5:02:19.60 6:34/M 46.000
Lap 1 1:13:48.40 6:25/M 11.500
Lap 2 1:07:58.80 5:55/M 23.000
Lap 3 1:11:55.10 6:15/M 34.500
Lap 4 1:28:37.30 7:42/M 46.000
Lap 1 (Charles):
Time: 1:13:48
Max: ?? mph
Avg: ?? mph
Distance: 11.5 miles
Route: Clockwise loop.
Memories: Race start at 10AM, congested at first, but opened up around mile 6. Trail was really slick from previous night's rain, which slowed us down around the turns. I hurt a ton - sore from past week's workouts. Wrecked a few times from a combination of slick trail and soreness. First 6 miles were very hilly. After mile 8 or so, I started loosening up and getting in a zone, only to blow out a tire on a wreck at mile 10. I had to run about a mile to the finish line. Obviously, tons of people passed me, but one guy grabbed my bike and peddled it up the last hill to the line for me - nice guy! Thanks whoever you are!
Fuel: Carb boom 20 minutes before lap. None during. Breakfast of Chick-fil-A chicken minis, hash browns and a banana around 8AM.
Lap 3 (Charles):
Time: 1:11:55
Max: ?? mph
Avg: ?? mph
Distance: 11.5 miles
Route: Clockwise loop.
Memories: Trail dried out a ton, so first 6 miles were fast. I felt great after "warming up" and was pushing it hard. I calculated during the ride I was on a pace to break an hour! Yes! I passed two guys at about mile 4 and they sped up to hang with me for the next 5 or so miles. It was great having a little pack of people to ride with - pushing me and them. We got to talk a little here and there (small comments, of course). It rained a little around mile 4 at the "three hill" area, which was kind of fun, but wet the trail enough for us to have to slow down a tad. Before gasline climb, I pulled off to grab a Carb Boom so I could save my muscles for the 3rd lap, and let them go ahead. It took about 10 seconds, but enough to loose my momentum. I never caught them, but always had them in sight at least. Soon after, the sky dumped a monsoon on us. Massive storming with thunder and pounding rain until mile 10. I was soaked to the bone. The trail had turned literally into a river, but I ended up doing OK on the lap as a whole. Lots of fun! (and no wrecks or flats)
Fuel: Carb boom 20 minutes before lap. Carb boom at mile 8. Short, small, and frequent sips of water from camelback did a great job at keeping me hydrated! - Got to remember this one.
D Happiness
Charles Roach, Matt Wetmiller
303 M/26 4 5:02:19.60 6:34/M 46.000
Lap 1 1:13:48.40 6:25/M 11.500
Lap 2 1:07:58.80 5:55/M 23.000
Lap 3 1:11:55.10 6:15/M 34.500
Lap 4 1:28:37.30 7:42/M 46.000
Lap 1 (Charles):Time: 1:13:48
Max: ?? mph
Avg: ?? mph
Distance: 11.5 miles
Route: Clockwise loop.
Memories: Race start at 10AM, congested at first, but opened up around mile 6. Trail was really slick from previous night's rain, which slowed us down around the turns. I hurt a ton - sore from past week's workouts. Wrecked a few times from a combination of slick trail and soreness. First 6 miles were very hilly. After mile 8 or so, I started loosening up and getting in a zone, only to blow out a tire on a wreck at mile 10. I had to run about a mile to the finish line. Obviously, tons of people passed me, but one guy grabbed my bike and peddled it up the last hill to the line for me - nice guy! Thanks whoever you are!
Fuel: Carb boom 20 minutes before lap. None during. Breakfast of Chick-fil-A chicken minis, hash browns and a banana around 8AM.
Lap 3 (Charles):Time: 1:11:55
Max: ?? mph
Avg: ?? mph
Distance: 11.5 miles
Route: Clockwise loop.
Memories: Trail dried out a ton, so first 6 miles were fast. I felt great after "warming up" and was pushing it hard. I calculated during the ride I was on a pace to break an hour! Yes! I passed two guys at about mile 4 and they sped up to hang with me for the next 5 or so miles. It was great having a little pack of people to ride with - pushing me and them. We got to talk a little here and there (small comments, of course). It rained a little around mile 4 at the "three hill" area, which was kind of fun, but wet the trail enough for us to have to slow down a tad. Before gasline climb, I pulled off to grab a Carb Boom so I could save my muscles for the 3rd lap, and let them go ahead. It took about 10 seconds, but enough to loose my momentum. I never caught them, but always had them in sight at least. Soon after, the sky dumped a monsoon on us. Massive storming with thunder and pounding rain until mile 10. I was soaked to the bone. The trail had turned literally into a river, but I ended up doing OK on the lap as a whole. Lots of fun! (and no wrecks or flats)
Fuel: Carb boom 20 minutes before lap. Carb boom at mile 8. Short, small, and frequent sips of water from camelback did a great job at keeping me hydrated! - Got to remember this one.
Thursday, April 30, 2009
Bike (Mountain) - Thursday
Mountain biking at Heritage with Matt.
Time: 0:53:00
Max: ?? mph
Avg: ?? mph
Distance: 7.3 miles
Route: Full red loop.
Memories: Easy ride, slower pace. About 3 miles in, I was cruising on the flattest part of the entire trail and went over my handlebars. I still don't remember how I did that. I laid there on the ground cracking up. Matt heard the ruckus and laughed for a while too. Good times. Great conversation and encouragement after the ride too - always.
Fuel: None
Time: 0:53:00
Max: ?? mph
Avg: ?? mph
Distance: 7.3 miles
Route: Full red loop.
Memories: Easy ride, slower pace. About 3 miles in, I was cruising on the flattest part of the entire trail and went over my handlebars. I still don't remember how I did that. I laid there on the ground cracking up. Matt heard the ruckus and laughed for a while too. Good times. Great conversation and encouragement after the ride too - always.
Fuel: None
Wednesday, April 29, 2009
Bike - Wednesday
Massive hills; Reynolds Plantation ride.
Time: 1:21:31
Max: 37.7 mph
Avg: 14.1 mph
Distance: 19.23 miles
Route: Very hilly ride through Reynolds Plantation streets.
Memories: Massive uphills. Massive downhills. I rode right before dinner, so my energy level was way low. Plus, the day after yesterday's long mountain ride was a tough one for the legs. However, averaging only 14 on these streets seemed tough because they were so steep and there were so many.
Fuel: None.
Time: 1:21:31
Max: 37.7 mph
Avg: 14.1 mph
Distance: 19.23 miles
Route: Very hilly ride through Reynolds Plantation streets.
Memories: Massive uphills. Massive downhills. I rode right before dinner, so my energy level was way low. Plus, the day after yesterday's long mountain ride was a tough one for the legs. However, averaging only 14 on these streets seemed tough because they were so steep and there were so many.
Fuel: None.
Tuesday, April 28, 2009
Bike (Mountain) - Tuesday
Mountain biking at Heritage with Matt.
Time: 1:01:00 1st lap, 0:40:00 2nd lap
Max: ?? mph
Avg: ?? mph
Distance: 16.1 miles
Route: 1st lap around full red with expert loop at Heritage. 2nd lap around full red loop.
Memories: Mountain bike with Matt - always great riding with him. Took a break after the 1st lap, then I headed out myself to finish the 2nd.
Fuel: 1 Carb Boom 2/3 through 2nd lap
Time: 1:01:00 1st lap, 0:40:00 2nd lap
Max: ?? mph
Avg: ?? mph
Distance: 16.1 miles
Route: 1st lap around full red with expert loop at Heritage. 2nd lap around full red loop.
Memories: Mountain bike with Matt - always great riding with him. Took a break after the 1st lap, then I headed out myself to finish the 2nd.
Fuel: 1 Carb Boom 2/3 through 2nd lap
Wednesday, April 22, 2009
Run - Wednesday
Ran with Charles Preston around the lake at his place.
Time: 0:27:26
Minutes Per Mile: 8
Distance: 3.4 miles
Route: 2 full laps around the lake at CP's place
Memories: First mile felt horrible. Hit my stride at mile 3. The lake seemed like a perfect place to train on the swim! Yes!
Fuel: none
Time: 0:27:26
Minutes Per Mile: 8
Distance: 3.4 miles
Route: 2 full laps around the lake at CP's place
Memories: First mile felt horrible. Hit my stride at mile 3. The lake seemed like a perfect place to train on the swim! Yes!
Fuel: none
Sunday, April 19, 2009
Bike - Sunday
Eastside Loop with Chad
Time: 1:23:20
Max: 34.1 mph
Avg: 16.4 mph
Distance: 22.39 miles
Route: Eastside 23 mile loop. Double Bridges Rd.
Memories: Easy recovery ride... 2 difficult hills. Good conversations. Cloudy, but easier to breathe - not much pollen. One dog freaked out on us, barking up a storm and running toward us. I thought he would move, so I stayed on course... definitely almost ran him over - yikes. He was followed by about 4 other dogs going crazy. It seemed like Chad and I had hopped a prison yard fence and guard dogs were attacking. Pretty insane! Praying with Chad at home. Thanks for the ride, man!
Fuel: water bottle
Time: 1:23:20
Max: 34.1 mph
Avg: 16.4 mph
Distance: 22.39 miles
Route: Eastside 23 mile loop. Double Bridges Rd.
Memories: Easy recovery ride... 2 difficult hills. Good conversations. Cloudy, but easier to breathe - not much pollen. One dog freaked out on us, barking up a storm and running toward us. I thought he would move, so I stayed on course... definitely almost ran him over - yikes. He was followed by about 4 other dogs going crazy. It seemed like Chad and I had hopped a prison yard fence and guard dogs were attacking. Pretty insane! Praying with Chad at home. Thanks for the ride, man!
Fuel: water bottle
Saturday, April 18, 2009
Bike - Saturday
Planned to do a 53 miler, but missed a turn and went 63 instead.
Time: 4:01:46
Max: 34.4 mph
Avg: 15.7 mph
Distance: 62.73 miles
Route: Home to Pink Church, back roads towards Jefferson, up to Commerce, over 441, then down Nessee Commerce. Missed Nowhere Rd, down 106 to Danielsville Rd, then through downtown, back home.
Memories: Almost got hit by a car - slammed on their brakes while trying to turn. Beautiful and quiet roads. Day was perfect - blue sky, green green grass fields. Dog ran by me for a few miles - he seemed really happy.
Fuel: Camel back, water bottle, 4 packets of Carb Booms. Needed more fuel, started to loose energy around mile 53.
Time: 4:01:46
Max: 34.4 mph
Avg: 15.7 mph
Distance: 62.73 miles
Route: Home to Pink Church, back roads towards Jefferson, up to Commerce, over 441, then down Nessee Commerce. Missed Nowhere Rd, down 106 to Danielsville Rd, then through downtown, back home.
Memories: Almost got hit by a car - slammed on their brakes while trying to turn. Beautiful and quiet roads. Day was perfect - blue sky, green green grass fields. Dog ran by me for a few miles - he seemed really happy.
Fuel: Camel back, water bottle, 4 packets of Carb Booms. Needed more fuel, started to loose energy around mile 53.
Friday, April 17, 2009
Half Ironman Training Schedule
I signed up for the Augusta 70.3 Half Ironman a little while ago and thought it would be fun to post my training schedule. I'm starting a 20 week 2-a-day on May 11th, but until then, I'll be building up to handle such insanity. Peace out.
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