Catch up

I feel as if that's what I am always playing. Anyway...I have been working out. AND, I have actually managed to keep my training log on mapmyride/run updated. I just haven't managed to post the maps here. So...to catch up:

After my 7 mile run on June 7th, I had a week filled with 3 4.5 mile runs and a 38 mile ride. That brings me to this past week. It was a busy one:

- 2 mile run on Tuesday
- bike commute (33 miles total - 24 one way and 9 back) on Wednesday
- 6 mile run on Thurs
- 2 mile run on Friday (I was flying for my current fitness level: 13:54)
- I did a short, 25 minute easy spin on my bike on Saturday
- And then...today...I ran in the 29th Annual Branford Road Race. Here's the route and my time:

I was pretty happy with my time: 39:42. That's about a 7:40 average over 5 miles. I can deal with that. This October, though, when I take on the Festival City 10k in Stratford, Ontario, I will not be happy with anything above a 7 min/mile average. I have a long way to go until then, though. Right now I'm just hoping for some sun, so I can spend more time in the saddle.

Seven-Mile Sunday

Today's Sunday and Sunday=long run. Today's prescription, as you might have guessed from the title of the post: 7 mile run. I decided to incorporate some hills into my run (I really just wanted to get up to West Rock Ridge without driving). If you were to click through to see the elevation, you'd notice that I was running uphill for the first couple of miles (with about a half mile of that at 5/6% grade).



After my run, I showered, hung out and ate lunch, and then headed down to the New Haven Green. I was late getting down there and I was really just trying to size it up for future use. (good thing too, as I only talked to two people and only one of them took a card). I learned a couple of things, though: 1) I need to hang something that says ALS off my table, 2) I need to hit the festival circle...that is, I need to watch the list of greens with festivals and spin there, as there just wasn't any traffic, and 3) I've got to keep this kid away from the cowbell, as I think was scaring away potential donors:

Friday Run and Saturday Ride

On Friday I had a 5 mile tempo run scheduled. I decided to squeeze it in before work, so I could pick up my bike from REI on the way home. The run felt great. 5 miles at 8:30 average. Taking my warm-up mile into consideration, I'd guess that my average over the other four was around 8:00/mile. Still pretty slow when compared to the times I was posting 2 1/2 years ago (before injuring my foot), but I'm definitely happy about it right now:



I was really happy to have my bike back; it looked great. The bike mechanic cleaned the entire drivetrain, got rid of some corrosion on my bottom bracket, lectured me about keeping my bike cleaner, and replaced some brake pads/parts. I was so happy to have my bike back and clean that I set my alarm for 7 this morning (actually crawled out of bed on the weekend while the kids were still sleeping) and headed out for a ride on the coast (most of it was in town, actually, but there was a bit of coastal riding):



I have to admit: I'm a little upset with how my gears were shifting. My chain slipped out of gear a couple of times and, once or twice, it didn't immediately switch when I was asking it to. I'm wondering if it just needs a bit more lube (I used it incredibly sparingly). If the problem persists I'll have to run back up to Hartford to get the bike techs at REI to tweek it a bit...ugh.

Coming up: tomorrow I'll do a 7 mile run early in the morning. Then, in the afternoon, I'm going to head on down to the New Haven green and set up my bike trainer and a table filled with info about the trek/donating. Hopefully I won't get kicked of the green and it'll bring in some cash for ALS TDI.

Ride Safely!

4◊ALS Awareness

After officially announcing Lou Gehrig's retirement from baseball on June 21, 1939, the Yankees celebrated his career on July 4th 1939. (he would die less than two years later - at 10:10pm on June 2, 1941 - of complications resulting from amyotrophic lateral sclerosis). The Iron Horse had played in 2,130 games straight before benching himself in Detroit on May 2 of that year. At just 35, Gehrig's play had diminished drastically, and suddenly. So much so, in fact, that sports writer James Kahn noted:

"I have watched him closely and this is what I have seen: I have seen him time a ball perfectly, swing on it as hard as he can, meet it squarely - and drive a soft, looping fly over the infield.... He is meeting the ball, time after time, and it isn't going anywhere."

The festivities on July 4th, 1939, took place on the diamond in front of over 60,000 fans at Yankee stadium. Members of the 1927 Yankees World Championship team, aka "Murderers' Row" returned, the Yankees retired his number, and Babe Ruth famously bear-hugged his estranged friend. After remarks by Ruth, Lou Gehrig took to the podium to deliver his farewell speech (video excerpt and full text below).

This coming July 4th will mark the 70th anniversary of the day. To commemorate this event, Major League Baseball has joined with ALS TDI and three other major non-profit organizations to raise money and awareness to help find a cure for ALS (Lou Gehrig's disease). Please help MLB, ALS TDI, the Tristatetrek, and me work towards a cure/treatments for ALS by joining my ride and contributing money to ALS TDI!

"Fans, for the past two weeks you have been reading about the bad break I got. Yet today I consider myself the luckiest man on the face of the earth. I have been in ballparks for seventeen years and have never received anything but kindness and encouragement from you fans.

"Look at these grand men. Which of you wouldn't consider it the highlight of his career just to associate with them for even one day? Sure, I'm lucky. Who wouldn't consider it an honor to have known Jacob Ruppert? Also, the builder of baseball's greatest empire, Ed Barrow? To have spent six years with that wonderful little fellow, Miller Huggins? Then to have spent the next nine years with that outstanding leader, that smart student of psychology, the best manager in baseball today, Joe McCarthy?

"Sure, I'm lucky. When the New York Giants, a team you would give your right arm to beat, and vice versa, sends you a gift - that's something. When everybody down to the groundskeepers and those boys in white coats remember you with trophies - that's something.

"When you have a wonderful mother-in-law who takes sides with you in squabbles with her own daughter - that's something. When you have a father and a mother who work all their lives so you can have an education and build your body - it's a blessing. When you have a wife who has been a tower of strength and shown more courage than you dreamed existed - that's the finest I know.

"So I close in saying that I might have been given a bad break, but I've got an awful lot to live for. Thank you."

— Lou Gehrig at Yankee Stadium, July 4, 1939

Catching up

So, yeah...I've fallen a bit behind. I have been working out, though...just not as much as I was supposed to. The day after my last post - Monday, May 25 - I injured my foot playing with Milo in the backyard. I thought I was going to have to see a doctor for it and even worried about long term training issues. It feels better now...not completely, but better. I took lots of anti-inflammatories and skipped one workout/postponed another. Okay...onto what I've actually done in the last week:

On Friday, I did a speed workout on the treadmill at school. I ran for 50 mins total. If I remember correctly, I did 1.5 miles of a warm-up run at 9 1/2 min mile pace, then alternated repeatedly between 800 meters (1/2 mile) at 6 min/mile pace and 400 meters (1/4 mile) at 9 min/mile pace, and then finished with about 1.5 miles slow down.

Saturday morning found me climbing on my bike. My speed was slower than I would have liked, but my legs were tired and I spent the last 2/3 of the ride trying to increase my horrible average from the first 1/3 (which had me climbing about 850 feet in 12 miles). The ride felt great, though, and I'm itching to make the jump (from running and riding to primarily riding). As soon as I get my bike worked on! Saturday's route:

On Sunday, I was back in West Rock Ridge State Park, running the mountain bike trails. Same route as last week...a couple of minutes faster despite my tired legs:

Monday I rested and today I had a lame, 2 miler scheduled:

So...tomorrow is a rest/xt day. I think I might try to get a ride in before heading to the dentist. While I'm at the dentist, Jill will be taking my bike up to REI to get some work done on it. I'm hoping to have it back by Friday...and then I can resume bike commuting, which should really start to build the miles in saddle. 'till next time.

Ride safely!