15:11 5k @ 50yrs old. Holy shit!

masterstrack.com » Pete Magill reclaims title of King of the 5K with American record http://masterstrack.com/2012/05/22338/?utm_source=rss&utm_medium=rss&utm_campaign=pete-magill-reclaims-title-of-king-of-the-5k-with-american-record

Poopy pants & push ups

FYI prolly NSFW or those with a weak stomach and/or eating, you've been warned.

Paula Radcliffe peeing her pants

Today's workout was just that poopy, literally.  Was going to do 6 x 800.  Took a crap before heading out.  During my warm up felt a bit off in the gut.  Start up first 800, oh shit..I mean OH SHIT I think I might crap my pants.  Slow a little to regroup & finish the 800 strong.  Too strong since the urge to go was HUGE!  Managed to make it back to the cover of the woods & barely drop shorts before the pooxplosion.  I won't get too graphic but if you have ever changed diapers you might get the idea.  Luckily it was hot & I brought a water bottle.  Little did I know I'd be washing my ass with it instead of drinking it.  Limped home in shame.

Ironic since Alex had been crapping his diaper every 5 minutes before I left.  Guess he was warning me.  More likely it was the bug that got Mia & Amber earlier in the week.  Hopefully its all gone since I plan on trying this workout again tomorrow with out the pooping.

Been wanting to make a squatty potty.  Guess I should get on that since the supposed poop increase might prevent the dreaded EBE (Emergency Bowel Evacuation)

To change subjects but stay with the P word theme, finally decided to start working on my upper body& core again.  I've had a push up app on my phone for awhile but haven't used it.  Broke it out tonight. 12,10,13,12, 11 all with 75 sec between.  Little easy which it asked so hopefully it ups the next workout a bit.  Anyway the purpose of the app is to do 100 push ups in one go.  I tired the 100 push up program earlier & got bored after 3 weeks.  Hopefully an app will keep me motivated.

Lean Green Running Machine 5K

Saturday was my first 5K of the year.  I went into it as a test race.  I'd trained pretty hard for several days prior & I just wanted an idea of where I was at speed wise.  Pretty good by the looks of it.  19:02 on a hilly course with a strong headwind every time I went downhill or on the flats.  I was pretty sore too, so I'm very happy with a time 2 secs slower than the Turkey Trot in November.  I would call this race harder than Turkey Trot if for no other reason than it has less people & I had to run most of the race by myself.  I ended up 4th overall & 2nd in 31-40 (strange age grouping)

I got a Garmin Forerunner 210.  Its pretty cool, especially the pacing feature.  It kept me from going out too hard & I was able to run descent splits.  Plus it up loads all my data.

Going to have to take it out riding so I can compare watts to GPS.  Now I can get me a Strava account.

The weather is killing me

Crap like this has made me drive to work for the second day in a row.  I'll ride in rain but I draw the line at riding in severe thunderstorms.  The forecast for the rest of the week isn't looking any better.  Forecast is calling for upwards of 9" of rain in the next week.  I should be in Arkansas boating not at work.

Have managed to get in two quality days of running.  Hopefully I can keep up the good runs going into the duathalon series.  I do need to get in a 5K pretty quick to see where I'm at.  Next weekend I'm planning on hitting one & see if I've been making any progress. 

66 days till cross

That's right only 66 more days till cross season. I could knock 14 days off that but I think 66 is a nice round number. Just State TT this weekend, some race in the SPR, & a couple of loops in KC then the real racing begins. I'll be starting out this cx season by getting my butt handed to me at the Hermann Invitational. The KC cross season this year is looking pretty good. Rumor has it that there is racing every weekend but 2 all the way till January. That's freaking nuts!

After this weekend the CX training begins. That means running, barriers, & time on the SS CX. Planning started last week by putting some feelers out for tires. I want to move up to 32mm Challanges this year. I plan on riding the Grifo again & adding the Grifo Dry to my arsenal as well (which means adding another set of tubbies to the wheel rack). My Slimen team mate Kyle is riding Dugast Rhinos this year, but I think they are a bit too spendy for this blue collar racer (I actually wear a green collar @ work). I'm thinking about retiring the pit bike as well. Why put money into 2 bikes when I can get one completely dialed in & work on get a real pit bike in the future. Though every time I didn't bring it to a race last year I needed it, so I'm torn.

I've also found a place that repairs tubular tires so I can save that Grifo I punctured last year for training. $20 for a new tube & base tape, which includes shipping. That's a steal. Now there is NO reason not to be on tubbies folks. If your not racing tubbies your not racing Cross (you know who I'm talking too).

There has been rumors about the Slimen CX kits but have yet to see any mock ups. I hear they are going to take kits to the next level. Rumor has it we're also getting the insulated long sleeve skin suits, very PRO. Thank god because I''m tired of freezing my jublies off. Not so PRO to freeze your boys off.

I hope that 66 days would hurry up & get over with!Mia's ready for CX, got her boots ready.

Turkey Trot 2007

There was a boat load of people(4000+) out this AM to brave the 28 degree weather. With the wind chill it felt like 20. Wish I had those shorts of TM's. Saw a bunch of people out that you normally only see on bikes, Greek, Stokes (He got 3rd in his age group), Patrick A&B. Accomplished the sub 20. Ran 18:45 by my watch. "Official" time will be a little faster because of the chip timing, it took me a few seconds to hit the "actual start line". Not my fastest 5k but pretty happy with it since I haven't ran a 5k race since last Turkey Trot. Even splits too 5:53,6:08,6:08, for a 6:02 avg. Avg HR was 170 with my max @ 180. That's only about 1000 calories. Guess I'll have to skip a few courses @ dinner.(I know TM & Skip will love that). Off to get my feed on. Hopefully my legs don't seize up on me this afternoon starting to feel that soreness creeping in.

Bike Fit

Some of you have heard me talking about my "56 cm CX' bike that isn't a 56. Turns out it's a 54 cm. No big deal they say down size for CX anyway. What frustrated me was how much effort I put into trying to make my pit bike match my race bike. The measurements are close but not exact. I keep tweaking so by Nationals I might have them dialed. I did stumble on this on another site which linked to Park bike fit. A nice article with a chart. Having a bunch of bikes this is going to be handy. I have been tossing the idea around of making a jig to simplify matters for myself. I hear Eddy Merckx had one.

Need a trailer? I hear they are great for parties.

Hope Green Beans is alright. He attacked a car & lost.

This is my recovery week, thank God! Not been on the bike or my feet for that matter since Saturday. I suppose I'll get out today for an easy spin on the SS'er. I've been riding it at least once a week. This winter I plan on getting in quite a few Kilometers on it. I even have a Fixie conversion planned for it. It will be Uber Ghetto so I'll share it when done.

Next Thursday is the 13Th Annual Turkey Trot 5k. This year will be my 6Th year in a row. It's become quite the outing for my family. My whole family including in-laws do it now. I was going to try & break my personnel best Turkey Trot(17:29 in 2003). But Jingle Cross is 2 days later so I'll just float it & try & break 20 min. I'm less than 30 days from Nationals so need to focus on the bike not the run.

Celebrity ride

Some time this week I got one of Farasy's patented cryptic messages about a celebrity ride this weekend & since I was a celeb I should be there. Not a clue what the hell he was talking about as usual. I have yet to get a message from him that really made much sense anyway. Damn crack babies. I finally tracked him down Friday to find out the ride was Sunday not Saturday like he said in the message. See nothing makes any sense with that kid.

I hemmed & hawed about showing up all weekend. I mean I'm on a self imposed exile from riding till the New Year. So after a lot of debate I decided one ride wouldn't kill me. Am I glad I showed up. A veritable who's who's of Springfield cycling was there. All 15 or so of them. This was a Greek led ride so I figured it would be interesting. Interesting it was. From a crawl of 15kph to 50 kph at a moments notice(damn Mertz!) The day temp wise was about as good as it gets in December so I couldn't complain too much about the dew covered roads. Now I'll have to wash my bike again. I bet Skip is dismantling his as I type this. If he ever updates he should have some pics to post.

Ended up with 3 hours & change with a solid TT effort @ the end(Damn Mertz!) Damn glad I showed up was a good time even if it wasn't Joe Martin.

Saturday I got out to Sac & got in a pretty good 6 mile trail run. Two big loops that is. I'm going to work up to 4 or 5 in the near future. Never know when you might need to be in running shape.

Tis the season to cross train

That's right I've been done with CX for one whole week. I did NOTHING for 7 days except a few 12 oz curls. Fat time is over, now its time to hit Weight Watchers for Men & work some of those long forgotten muscles.

For me that means running. "You wouldn't believe it but I can run like the wind blows" well sorta of. The next few weeks will see me putting in a few miles on my running shoes & maybe a few on my trail shoes as well. With zero miles on the bike, well maybe a few on the SS MTB for fun.

This year I didn't do as much cross training as normal & I felt it in CX. This year I think I'll do a little more alternate training methods to keep me more well rounded. I'm even hoping to get in 3 months of weight training starting in January. Build up a little power base, maybe swap a pound or two of fat for a couple pounds of muscle. I'm real close to my weight goal of sub 150 & I think the weight room will be a nice trade off.

Last night was 3.7miles in 27:35, that's 7:27/mile. Average HR 141 max 157. Not too shabby first run out the door.