After only a couple 20 milers since the first part of March I am registered to do a 62 miler in the Tour de Rock. Did it last year and it was a blast, though I did train for it and rode hard. Plan to ride easy and since its basically a flat course I don't think I'll have a problem doing the distance.
Sunday we did a brick (bike/run). Biked 18 miles and then ran 5 miles. Both were very good. Held an 18.1 mph pace on the bike and a slow easy 10:10 on the run. I wasn't even pushing the bike all the way so I can really tell that the P90x workouts are helping with my legs and core. Aero was so easy.
More to come soon!
Wednesday, June 10, 2009
Monday, June 1, 2009
Back on the bike
Yesterday was the first time I had been back on the bike since the first week of March. Had a good 18 mile ride with some of the cruiser guys. Even though it was 91 degrees I felt unbelievably strong. Ended up having a 17.5mph average even though we didn't even push the pace or do any drafting. Well, the last 8 I did push it a little. I wanted to open it up and I did. Guess too much, dropped everyone. Felt good, the legs are not sore, though the heat almost got to me later.
I really think P90x helped. The leg workouts are killers, well, everything about P90x is pretty much killer. If I could only stick to the schedule. Last week was week 5, recovery week for me. And I pretty much have only done one workout all week. Got to get back on the program this week......and only 7 miles running logged. What a slacker.
I really think P90x helped. The leg workouts are killers, well, everything about P90x is pretty much killer. If I could only stick to the schedule. Last week was week 5, recovery week for me. And I pretty much have only done one workout all week. Got to get back on the program this week......and only 7 miles running logged. What a slacker.
Tuesday, May 26, 2009
Still here
Believe it or not I'm still around. I guess you could say I have had writers block and just haven't felt like writing or been inspired to write on this blog. I'm sure it will come back soon enough. Weather has pretty much sucked too, can't get any bike rides in because of the rain and my schedules. Stay tuned, more to come soon.
Thursday, April 23, 2009
Nashville
We are headed to Nashville today for the Country Music Marathon and Half. Annette and I are doing the 1/2 this year. Looking forward to a fun, easy event. Can't wait to eat at the Gerst Haus and have some German Beer and bratwurst!
Hopefully when we get back things will slow down some so I can catch up on some blogging.
Hopefully when we get back things will slow down some so I can catch up on some blogging.
Thursday, April 16, 2009
Total lack of blogging
If anyone reads this I apologize for the total lack of blogging. Basically I have had no time to do it, and now everyone has all of a sudden started using Facebook. Well, Facebook in itself is a lot to keep up with at times. Top it off with training, being very stressful at work, tons of fire department work and the days are over. Each could be a whole column by themselves.
The first week of April we were gone out of town to Brett's Army graduation in Fort Jackson, SC. I have pictures but no time to post right now. Still getting some runs in, in fact Annette and I got to run in London, KY while we were taking Brett to his AIT base at Fort Knox, KY. Must have had a little altitude there because it was hard to breathe.
We have still been getting some great lunch runs in. Usually two to three a week. Seems like we always end each one with a very fast last mile, almost racing to get finished. Makes for some great speed work and negative splits.
Last week I started P90x. Actually I was just testing it the first couple times so now I have decided to stick with it and see how it goes. I really like it. It's hard, but its like having your own personal trainer everyday. Annette and Michele have been doing it for a month now. They start at 5am everyday. I just can't do the early thing. Works better for me after work or maybe early mornings on weekends. Going to stick with it and see how it goes.
May be racing a 5k this weekend if weather permits. It's a small one so maybe I could win something..lol. Next weekend we are heading to Nashville for the Country Music 1/2 Marathon. I don't really have a plan yet, haven't decided if I want to race it or just have fun. I did have a good run at the Inspiration Run last Friday. Did 12 miles of it and conquered Mountain Springs Road with no problems. Felt really strong and it was nice being at the front of the pack, though most of the others had already done 10 or more miles.
Oh yeah, tax day is over with for now. Filed my extension as usual. Our business accountant never gets all the stuff done in time.
Stay focused and think positive!
The first week of April we were gone out of town to Brett's Army graduation in Fort Jackson, SC. I have pictures but no time to post right now. Still getting some runs in, in fact Annette and I got to run in London, KY while we were taking Brett to his AIT base at Fort Knox, KY. Must have had a little altitude there because it was hard to breathe.
We have still been getting some great lunch runs in. Usually two to three a week. Seems like we always end each one with a very fast last mile, almost racing to get finished. Makes for some great speed work and negative splits.
Last week I started P90x. Actually I was just testing it the first couple times so now I have decided to stick with it and see how it goes. I really like it. It's hard, but its like having your own personal trainer everyday. Annette and Michele have been doing it for a month now. They start at 5am everyday. I just can't do the early thing. Works better for me after work or maybe early mornings on weekends. Going to stick with it and see how it goes.
May be racing a 5k this weekend if weather permits. It's a small one so maybe I could win something..lol. Next weekend we are heading to Nashville for the Country Music 1/2 Marathon. I don't really have a plan yet, haven't decided if I want to race it or just have fun. I did have a good run at the Inspiration Run last Friday. Did 12 miles of it and conquered Mountain Springs Road with no problems. Felt really strong and it was nice being at the front of the pack, though most of the others had already done 10 or more miles.
Oh yeah, tax day is over with for now. Filed my extension as usual. Our business accountant never gets all the stuff done in time.
Stay focused and think positive!
Sunday, March 29, 2009
Week in review
Just a quick update as to what I have been doing.
Things have slowed down this week at the FD so that's been nice and I've been able to get some sleep for a change.
As far as training goes, did good running Monday and Tuesday and then it seemed the weather turned bad and didn't get to do anything.
Monday, Annette and I did a lunch run. Ended up pretty much being a tempo run even though we said it was going to be easy. I guess my legs felt too good and the weather was actually 72 degrees warm. Ended up running 3.13 miles with a 9:36 average pace. Not bad for an easy lunch run.
Tuesday was another lunch run and another 3.1 miles. Temps were 65 and very windy. We backed the pace down a little on this one and averaged a 10:07.
Saturday was the Spring Fling 5k in Cabot and I elected to work the race and not run it. For some reason I was just not excited about racing. Even though I have been getting faster, the Grand Prix guys in my age group are just so fast its crazy. I have to run a sub 22 5k to even get a 5th place award. I was also coordinating with Police and Fire for the race so that gave me something to do. Also on Friday I went out and bought me a new digital SLR camera. A Nikon D-40 with an extra 55-200mm lens. This gave me something to do during the race. Since the race finishes on the High School track, usually all the race photos are taken there but I opted to do something different. I was back up on two intersections anyway in case the police had to leave so I found me a spot on East Main where the runners ran up an pretty good incline. Had woods as a background so it made some pretty good shots. It was also interesting watching the runners struggle up that hill. I think the pictures turned out pretty good for my first crack at race photos. I'll have to say, it was fun!
If you want to see the photos I took you can see them here:
http://picasaweb.google.com/npfd603/SpringFling2009#
Today (Sunday) Annette and I did our long run. Or at least its long for me. It had turned pretty cold on Saturday but it was warming so we waited and ran around 10:30am. Ended up doing 9 miles with a 10:32 average pace. This was a very comfortable run and actually the pace would have been much better if it hadn't been for having to stop to cross one of the highways. We purposely tried to keep the pace comfortable and it worked out to be a great run on a beautiful day.
We leave on Tuesday to go to Fort Jackson South Carolina for Brett's basic training graduation. I am looking forward to getting away but I will still have to do some work while we are gone. It never ends. We might even come back through the Smokey Mountains if we have time. I would love to get some good pictures there! I'll be taking a bunch at the graduation I know.
Things have slowed down this week at the FD so that's been nice and I've been able to get some sleep for a change.
As far as training goes, did good running Monday and Tuesday and then it seemed the weather turned bad and didn't get to do anything.
Monday, Annette and I did a lunch run. Ended up pretty much being a tempo run even though we said it was going to be easy. I guess my legs felt too good and the weather was actually 72 degrees warm. Ended up running 3.13 miles with a 9:36 average pace. Not bad for an easy lunch run.
Tuesday was another lunch run and another 3.1 miles. Temps were 65 and very windy. We backed the pace down a little on this one and averaged a 10:07.
Saturday was the Spring Fling 5k in Cabot and I elected to work the race and not run it. For some reason I was just not excited about racing. Even though I have been getting faster, the Grand Prix guys in my age group are just so fast its crazy. I have to run a sub 22 5k to even get a 5th place award. I was also coordinating with Police and Fire for the race so that gave me something to do. Also on Friday I went out and bought me a new digital SLR camera. A Nikon D-40 with an extra 55-200mm lens. This gave me something to do during the race. Since the race finishes on the High School track, usually all the race photos are taken there but I opted to do something different. I was back up on two intersections anyway in case the police had to leave so I found me a spot on East Main where the runners ran up an pretty good incline. Had woods as a background so it made some pretty good shots. It was also interesting watching the runners struggle up that hill. I think the pictures turned out pretty good for my first crack at race photos. I'll have to say, it was fun!
If you want to see the photos I took you can see them here:
http://picasaweb.google.com/npfd603/SpringFling2009#
Today (Sunday) Annette and I did our long run. Or at least its long for me. It had turned pretty cold on Saturday but it was warming so we waited and ran around 10:30am. Ended up doing 9 miles with a 10:32 average pace. This was a very comfortable run and actually the pace would have been much better if it hadn't been for having to stop to cross one of the highways. We purposely tried to keep the pace comfortable and it worked out to be a great run on a beautiful day.
We leave on Tuesday to go to Fort Jackson South Carolina for Brett's basic training graduation. I am looking forward to getting away but I will still have to do some work while we are gone. It never ends. We might even come back through the Smokey Mountains if we have time. I would love to get some good pictures there! I'll be taking a bunch at the graduation I know.
Monday, March 23, 2009
Behind again in more ways then one
Title sums it up for me. Pretty much running behind on everything. Sleep, training, time, you name it. Too many things to get done and not enough time in the day. Quick updates from last week:
Training:
Guess its good that last week was a back down week anyway after the half. I was only able to get two runs in all week and weekend. Tuesday was a lunch run. Basically wanted it just to be a recovery run as my legs were pretty sore still from the half. I got in 3.4 miles @10:25 pace while Annette was right around 3. First two miles were 10:40ish pace as Annette was having stomach problems. Picked it up from there and did a 10:01 and 9:50. Good day to run, weather was just over 50 degrees.
Thursday evening I rode with Annette to Michele's house and ran with them to the track for their Women Can Run Clinic and then I ran on home. Ended up with 5 miles @10:21 pace. This included about a 3 minute wait to cross Hwy 89. I was just trying to stay around a 10 - 10:30 pace. Splits:
1- 10:34
2- 10:33
3- 10:47 (waiting at crosswalk)
4- 9:51
5- 10:02
Hey, negative splits so I guess its not all bad.
FD:
I have been very busy at the Fire Department the past couple weeks. Seems we have an arsonist or maybe more than one in our district setting fires to abandoned mobile homes. Week before last we had two abandoned mobile homes burn and last week we had two more. One was in the same trailer park as the one from the previous week. The other one was at a closed down mobile home dealer early Saturday morning. They are all happening between 11:30pm and 1:00am. The crazy thing is, several of us have the same person in mind as a possible suspect. Arson is one of those crimes that is very hard to prove since the majority of the evidence is burnt up. The other thing on these are that since they are abandoned mobile homes, there is not as much push for opening an investigation. We shall see, but in a 7 day period of time we have had 4 abandoned trailers lit up so I think it is a pattern, maybe it's just coincidence. All I know these 3 hours of sleep nights are getting old!
Also on Monday last week my 35 year old Mack engine was hit from behind by a dump truck. Luckily no one was hurt. One of my guys was driving the engine to station one and had stopped at a stop sign when the truck bumped him from behind. Bent the tail board up pretty good and buckled the bed some so the chief took it out of service. The good thing for me is that Station 3 got Engine 62 to use till our new truck is finished. I think its a 2004 HME chassis with a Ferra body. Automatic, a/c, full custom cab. Pretty sweet after having to drive standard no air trucks for 15 years.
So we get E62 on Tuesday night. First night we have it she makes one of the mobile home fires. Then early Saturday morning she was first in on the other one. Also Friday our day crews fought an occupied mobile home fire, confining the fire to one bedroom.
After getting to bed at 3:30am on Saturday, I had to be at Station 2 at 8:30 for annual hose testing. Needless to say it was hard to get out of bed. We also had a chili cooking contest for lunch and Annette's chili won the "yummiest chili" award. Sunday was another busy day. 5:30am vehicle accident which we got canceled on. Then around 12:30pm we responded to about a 5 acre grass fire on top of the big hill just south of Greystone. Got that done, washed all the trucks and before we could leave we had to go back to that fire as it had flared back up again. I ended up getting home around 4:00ish.
Try to add on to that mowing, trying to clean the pool, visiting some relatives Sunday night. Oh, and I almost forgot Annette and Michele's new P90x program they are trying to start. Came home and they were on a cleaning binge to get our workout room set up. Needless to say, it was a busy weekend and week!! I have some photos to post but no time....maybe later.
Training:
Guess its good that last week was a back down week anyway after the half. I was only able to get two runs in all week and weekend. Tuesday was a lunch run. Basically wanted it just to be a recovery run as my legs were pretty sore still from the half. I got in 3.4 miles @10:25 pace while Annette was right around 3. First two miles were 10:40ish pace as Annette was having stomach problems. Picked it up from there and did a 10:01 and 9:50. Good day to run, weather was just over 50 degrees.
Thursday evening I rode with Annette to Michele's house and ran with them to the track for their Women Can Run Clinic and then I ran on home. Ended up with 5 miles @10:21 pace. This included about a 3 minute wait to cross Hwy 89. I was just trying to stay around a 10 - 10:30 pace. Splits:
1- 10:34
2- 10:33
3- 10:47 (waiting at crosswalk)
4- 9:51
5- 10:02
Hey, negative splits so I guess its not all bad.
FD:
I have been very busy at the Fire Department the past couple weeks. Seems we have an arsonist or maybe more than one in our district setting fires to abandoned mobile homes. Week before last we had two abandoned mobile homes burn and last week we had two more. One was in the same trailer park as the one from the previous week. The other one was at a closed down mobile home dealer early Saturday morning. They are all happening between 11:30pm and 1:00am. The crazy thing is, several of us have the same person in mind as a possible suspect. Arson is one of those crimes that is very hard to prove since the majority of the evidence is burnt up. The other thing on these are that since they are abandoned mobile homes, there is not as much push for opening an investigation. We shall see, but in a 7 day period of time we have had 4 abandoned trailers lit up so I think it is a pattern, maybe it's just coincidence. All I know these 3 hours of sleep nights are getting old!
Also on Monday last week my 35 year old Mack engine was hit from behind by a dump truck. Luckily no one was hurt. One of my guys was driving the engine to station one and had stopped at a stop sign when the truck bumped him from behind. Bent the tail board up pretty good and buckled the bed some so the chief took it out of service. The good thing for me is that Station 3 got Engine 62 to use till our new truck is finished. I think its a 2004 HME chassis with a Ferra body. Automatic, a/c, full custom cab. Pretty sweet after having to drive standard no air trucks for 15 years.
So we get E62 on Tuesday night. First night we have it she makes one of the mobile home fires. Then early Saturday morning she was first in on the other one. Also Friday our day crews fought an occupied mobile home fire, confining the fire to one bedroom.
After getting to bed at 3:30am on Saturday, I had to be at Station 2 at 8:30 for annual hose testing. Needless to say it was hard to get out of bed. We also had a chili cooking contest for lunch and Annette's chili won the "yummiest chili" award. Sunday was another busy day. 5:30am vehicle accident which we got canceled on. Then around 12:30pm we responded to about a 5 acre grass fire on top of the big hill just south of Greystone. Got that done, washed all the trucks and before we could leave we had to go back to that fire as it had flared back up again. I ended up getting home around 4:00ish.
Try to add on to that mowing, trying to clean the pool, visiting some relatives Sunday night. Oh, and I almost forgot Annette and Michele's new P90x program they are trying to start. Came home and they were on a cleaning binge to get our workout room set up. Needless to say, it was a busy weekend and week!! I have some photos to post but no time....maybe later.
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