Time To Get Faster (that's a relative term, here)

Time to kick up the tempo sessions. I'll start alternating a long ride with a long run from week to week so I can add a tempo session to each. I hope to continue working on my long efforts as well though. I have some "long" goals this year too.

One thing I do notice is that I have a lot of "other" events on the horizon to figure in also, but that's part of being the president of the club I guess. I also don't want to forget the Tiffster and she needs some time too. That said, she and I will be celebrating Cinco De Mayo with the Woodbox Gang in Springfield.

So here's a look at the week:

Monday: off
Temp run-22 min

Tuesday: Days
EZ bike-2 hrs

Wednesday: Days
Long run-60 minutes

Thursday: Days
EZ bike-2 hrs

Friday: off (concert that night)
EZ run-30 minutes

Saturday: 6p-2a
Tempo ride-1 hr. (may or may not happen)

Feelin' Good

4 Miles, Still Standin'

Had a blast today. I felt pretty good, I paced myself right and I even had a small kick at the end. That last hill was a little brutal for me, but once I recovered from that it was smooth sailin' to the end. I did exactly what I wanted. I felt strong and I feel like I ran smart. I even warmed up better! I think my time was 35:35. Not blazin' fast, but I was quite pleased with it.

I had a half bottle of Heed on my way out this morning and kept the last half for after. I really think it helped. Probably just a mental thing, but whatever.

Now it's back to the drawing board for the next 3 weeks. Up the intervals and tempo runs. Now I get to start working on running and riding faster. I'll continue to build on my long days too. I've added a nice century ride in August. So I need to make sure I'm still working towards that as well.

Wildlife Trail Run

Well, I'm as ready as I'm going to get. I haven't eaten very smart today. I haven't ate bad food, just a bad schedule. I skipped breakfast, decent lunch, no real afternoon snack and a decend dinner. I've hydrated well though. The positive is that I've been eating good for some time. What I did today shouldn't effect me too much.

My gear is all ready to go. Now I just keep hydraing, but pray for no rain. My guess is tha my run will involve some moisture tomorrow. According to the radar, it doesn't look avoidable.

So...for tomorrow:

6-up and drinking and eating breakfast

7-out the door to the park

7:30-start warm-ups, (stick to it!)

7:50-final gear check, hit the head

8- Race on!!

I'm not putting any time on this. I just want to run strong and feel good at the end. If I can do that, I'll be happy!

A Slug No More

Ah, 90 minutes on the RIT always seem to cure a sour mood. My legs were a little "dead" feeling, but they came to me during the last half. I just need a light run in the morning and I'll be ready to go Saturday morning.

Tiffany and I are going to head into the RiverPlex tomorrow so we can pick up our registration packets. Then it's to the grocery store so I can stock the kitchen again. I just have to get through one more night at work.

I think I'll head into town early and pick myself up some new running shorts. Keep your fingers crossed that this rain is kept to a minimum.

Back In Slug Mode

That's how I felt today. No running or riding at all. I helped Tiffster around the house with some cleaning and laundry and then decided to go on into town for lunch before work. I skipped breakfast, then ate terrible today. I'm really disapointed in myself because my weight had been at 211 the last few days. I haven't seen that small a number on the scale for a long time.

With the run coming up Saturday, I should have ran today and taken tomorrow off or got a light ride in. I'll still try and get a ride in, but I really need to do some shopping because the cupboard is BARE. If I can get by tomorrow, I have all day on Friday to get groceries. I don't know. I'm really down right now and depressed on how I handled the day. I guess beating myself up won't do any good though. I just need to have a better day tomorrow.

Jubilee Trail Runnin'

Went out to Jubilee for some trail run action before Saturday's Wildlife Trail Run. It was a blast! I had only intended to run for 30 minutes but by the time I finally looked at my watch, I had been out for 40! I went ahaead and tacked on another five just for good measure and had a nice walk back to the Jeep as a cooldown. I felt great and it was a HUGE confidence builder for this Saturday.

The rest of the week looks a little somethin' like this:

Tuesday: 4-mid
60 min. tempo ride

Wednesday: 1-9
EZ 4 mile run

Thursday: 4-mid
ez 2 hr. bike on the RIT

Friday: off
EZ 25 min. run

Saturday: off
Wildlife Trail Run 4 miler

Me & the Milkman

Finally got a long ride in with Howie today. It was just what the doctor ordered too. 4 hrs. 5 min. and 62 miles. We weren't breakin' any speed records but it was a great long ride. It had a little of everything, some wind, some hills, some decents, even some pain towards the end. But mostly it was a lot of good time on a bike with a good friend......that my friends is what it's all about.

Rest day tomorrow and back to the drawing board for next week. Wildlife Trail run on the 29th!

Another Great Day on the R.I. Trail

I am now to the point that I look forward to my days on the RIT. I did another two hours today, out and back to the 14 mile mark. All in all not too bad of a day. I do need to play with my limit screw on the front der. since I threw my chain over my big ring in Princeville. No worries though, I had it back on and moving again in no time. I followed up my ride with a heaping pile of spaghetti from The Lunch Box. Sooooo good!!

I need a nice easy run in the morning, but I'll have to see how my foot feels. It seems that me duct tape remedy for my blisters results in some bruising and pain to the top of your foot if you put the tape on too tight. Brilliant, huh?

Sounds like there might be an urban brewing tomorrow evening. I need to replace my chain and I just might be down for that.

That's More Like It

A nice run for my long run day. I ended up with 5.3 miles. A little short of the 5.5 I was going for, but I felt good at the end and know I could have done more. That's the longest run I'll get in before I do the trail run next weekend. I feel much more confident that I can do it now. I better, because I sent my money in today for the registration. Tiffster is doing the walk.

Tomorrow is a bike day, probably on the RI Trail if it stays dry out tonight. I feel much better about things today. Amazing how bad I beat myself up now when I don't get runs/rides in the way I should.

Wasted Days

That's what the last two days were for me. Yesterday I missed my tempo run because I slept in before work. Saturday/Sunday at the Ultra just wiped me out. "No biggie" I told myself. So today, I don't get out of the office until almost 6 leaving me little time for a ride when I got home.

So here I sit on Tuesday nigh having done nothing this week. Tomorrow I have a long run scheduled. I really need to get it back together to end the week on some high notes. The 4 mile trail run is next weekend and I really want to make sure I'm ready. A nice comfortable long run will be a good start to a good finish this week.

Some Insane Inspiration

Wow. That's all I can say about those Ultra runners I watched last night. I got off work at midnight and drove straight to Pekin to help out at the start/finish line. Basically I waited for runners to come in then just made sure they had everything they needed. I filled bottles, got them food, got bags for them to change gear, etc. It was very cool. The winner came in at about the 21 hr. mark. After 100 miles, second place was less than 3 minutes behind. He made up 48 minutes in one 10 mile lap.......amazing! I got home about 9 this morning, took a short nap and went with Tiffany for some Chinese to celebrate Easter. I've pretty much slept the last five hours.

Busy week, this week. PAMBA meeting tomorrow, Red Bull meeting on Wednesday, Hopefully another solid training week as well. Speaking of which:

Monday/Days
Tempo run:22 minutes

Tuesday/Days
EZ ride: 2 hrs

Wednesday/2-10
Long run: 5.5 miles

Thursday/2-10
RI Trail ride: 2 hrs

Friday/days
Easy a.m. run: 35 minutes

Saturday/off
Long ride: 4 hrs.

Long Ride Day

3 hours and 10 minutes, 50.4 miles. I should have went the opposite direction I went, because I left all the hills for the last half of the ride......they put a hurtin' on me. It was a nice end to a good week. I should have snuck a run in yesterday, but I knew I had an urban to do last night and a long ride this morning.

Now I'm going to take a little nap before I go to work tonight. When I get off, I'm off to McNaughton park to help out at the 100 mile trail run. Tomorrow is strictly a rest day with the Tiffster. Tomorrow night it will be back to the drawing board for next week's training schedule.

Rock Island Trailin'........

Absolutely one of my funnest rides this year. Two hours, 26 miles, me, my bike and some decent tunes. I can't wait to go back!



Handsome feller, ain't he?



No cars here



Edge of Dunlap



Edge of Princeville

Long Run day

At least for me it's a long run. Today's run was a 4.7 miler across Eden, down to Behrends, back across to HC-Glasford and on in. All in all I felt good. The first stretch was a little rough into the wind, but it was manageable. Honestly, I don't think I've ever ran 4.7 miles before, so I guess I should be happy with that. My only regret is that I didn't know how close to 5 I was or I'd have just went ahead and ran 5. Oh, well. I'll know better next time. Next week I'll shoot for 5.5 or 6.

Weather is looking great right now. I may try and get some RI Trail miles in tomorrow morning. Friday evening sounds like an urban. I will still try and sneak a trail run in that morning, I'll just shorten it up a bit.

Groceries...I need groceries!!

Stampede a Success!

The Race went off great this weekend. I think there were 150 racers. The normal I-74 guys and PAMBA guys in particular had a great turnout. I was really proud of all of them. Three guys really impressed me. Higgins making his re-debut on the race scene after a long stint running them, Matt Brakeville with an impressive first race as an Expert and Doug Morgan just blowing up the Novice race and capturing his first race victory ever. I'm sure he'll have more to follow.

I can't say enough about the FORC guys. It was simply put, a quality event. There efforts showed. They set a high standard for the rest of the series to follow. I think we can live up to it.

As for me, I got to ride some dirt and that's all I was asking for. I ate pretty bad all weekend, but that's what I get for not taking any of my own food. I learned my lesson there.



My schedule for the week looks like this:

Monday/a.m. conference I have to attend
ride-2 hrs.
(Actually I did 1 3/4 hrs, 30 miles. That wind out of the South put a hurtin' on me!)

Tuesday/days
a.m. EZ run-30 minutes

Wednesday/2-10
Long run-5 miles

Thursday/2-10
EZ ride-2 hours

Friday/off
Trail run-30 minutes??

Saturday/6-2
Long ride-3 hours

Off To the Races!

I'm heading out here in about 10 minutes....destination Sylvan Island. I'll be camping at Illiniwek Forest Preserve with some KMBC folk and Kickin' off the I-74 Series. I keep getting more excited as it gets closer. The weather for race time will be in the upper 50's or low 60's and sunny....awesome! I'm hoping to get in some good dirt miles myself this weekend. I've offered to ride sweep, just to get some more time in the saddle. All in all, I'm expecting a great weekend.

Weather is looking good for next week and I'm nights so there should be some quality rides and runs thrown in the mix fo next week. I'll get a weekly plan put up tomorrow night with pics from the Stampede.

Clearing My Head

It was needed, both physically and mentally. Work was a buzzsaw today. All I could think about was getting home and get on the bike. Unfortunately it was only 72 minutes long. Not sure how many miles I eneded up with, but the best I could tell was 22. I forgot to reset by computer so I had to do a little math. Legs felt good actually. I had some cramping in my calves a few times, but I was able to spin them out and keep at it. Check out the picture of the CAT Challenger. I actually let that guy go around me, then tried to stay with him down Texas Road. I was doing it until I started digging for my camera. I caught back up and hung with him for a bit before he gave me a "thumbs up" when I turned off. EZ run tomorrow morning before work. I need to figure out how to get mult. pics in one post. I haven't quite figured that out yet.

A CAT, Must Be Close To Peoria!

That's Determination 

Cottonwood Road Sunset 

Blow It Up

Yeah, boy! That's what I did to myself before work this morning. I decided it was time to start being more specific with my sessions and kick it up a little. 3 rides & 3 runs/ wk with purpose. Today was a 20 minute tempo run. It was tempo alright. I thought I was going to blow a head gasket at about the 18 minute mark. It felt good to do it though. I wish I had done some prior to my last 5K just to know what it felt like to hurt a little bit. It was a little shocking to me at the end of that race. Tomorrow I will race home from work at attempt to be on the bike by 5:30 or so. I'll go out and get reunited with the bike again for 60-90 minutes.

I found me a park to camp in this weekend too. Illiniwek Forest Preserve. It looks to be about 20 minutes from Sylvan Island so that will work out great. I'm shooting for a quick ride on Saturday afternoon and maybe ride some sweep at the race (s) to get some more saddle time in. I might even do a little trail run over the course on Saturday....hmmmm. I also want to make sure I take plenty of pictures.

This Week's Plan (revised)

I just need to stick to it. Last week I started the week great, but crashed and burned at the end, both with diet and training. This week should be better. The highlight of the week will be my trip to St. Charles County, Missouri for the Midwest MTB Festival Friday and Saturday. Then on Sunday I will drive to Moline for the Sylvan Island Stampede which is kicking off the I-74 Series this year.

Also, I think I found another duathlon I would like to take part in. It's the Touring Cyclist Duathlon in Fairview Heights, Illinois. It's a 4.5 mile run/20 mile bike on July 16th. That should give me time to compete, recover and peak again in late September for the Charlston Challenge. Time to crank it up a notch!

Monday-off
90 minute ride minimum, weather permitting (slacker)

Tuesday-days
Tempo run 30 (20T)

Wednesday-days
EZ 60 minute ride

Thursday-days
EZ run 40 (30)

Friday-vac. off (for race)
Long Run-5 miles

Saturday-vac. off (for race)
2 hr. ride either MTB at race or road at home

Sunday-off (Stampede)
Get some MTB miles in if possible.