This not too bad going 11 days between post. In that time, the teams continue to roll along. They both had strong showings at the Carnegie Mellon University Pre-Regional Meet. The men finished 4th out 16 schools. The only schools to beat them are all nationally ranked. The men maintain their rank of 7th in the region. The women finished 7th out 14 schools.. They too only lost to nationally ranked teams and 1 team ranked ahead of them in the region. The women are currently ranked 10th in the region. The teams are off this weekend as we prepare for our meet on Goucher on October 9th. This will be a preview of the conference course. The next major meet for the teams is Gettysburg on Oct 16th. The women's team will be honored this Saturday at halftime of the football game for having the highest GPA among all women's sports teams at Susquehanna University. They had a combined GPA of 3.48. Last week, David Haklar and Alycia Woodruff earned Landmark Conference Runners of the Week Honors and Alycia repeated this week. It was her 3rd such honor this season.
Now for the training part of the blog. The shoulder is slowly getting better and I am able to get a couple days of running each week. It is amazing how one simple fall can screw up running like that. The biking continues to go well. The month of September was a very good 1st month of training for the TdO. Last week, I included the infamous Dam Hill in the middle of a long ride.
http://www.mapmyride.com/route/us/pa/selinsgrove/586128507071378043
Unfortunately, the rain this week has forced me onto the stationary bike for 3 days this week. Can we say mind and ass numbing!!!! Who would think those big seats are harder on my butt than that small seat on my bike. Totals for the month:
28 rides
815.80 miles
40 hours 41 minutes 30 seconds
20.0 mph
I also started the search for a new road bike with some great advice. Aside from the TdO, I have some other epic rides planned for the summer.
Here is too a great 2nd month of training of TdO!!!
Thursday, September 30, 2010
Sunday, September 19, 2010
End of Week # 3 in training for TdO
Well, can you believe it??? Three post in one week. How long will I be able to stay this consistent.?
First of the Susquehanna University Cross-Country teams had a great weekend. The men won the the Mountaineer Flatland Invitational beating 3 Division II schools. Then men placed 5 runners in the top 11. The women finished within 10 points of two regionally ranked Division II schools and Alycia Woodruff won the race outright. A very strong team showing with 5 runners in the top 15. In fact each of the top 3 schools had their top 5 in the top 15. This week the teams will be getting a peek at the regional course when we compete at the Carnegie Mellon Pre-Regional Meet. Link to article about team:
http://www.gosusqu.com/sports/mxc/2010-11/releases/0918_flatlandrecap
As for my training it has been going great on the bike and not so great running. I will have to admit that running really does bother the AC separation in the right shoulder. It is not too bad while running but it is after I finish that it can get pretty painful. Now biking definitely seems to effect it a lot less. I did manage to get 22.5 miles of running this in 5 easy runs.
I had a great week of cycling including my best ride to date, this morning, since returning to the bike. Today, I rode 34.5 miles in 1:40:00 averaging 20.7MPH. It was not my longest ride but it was my fastest average MPH. For the week I managed to get 211.40 miles in a total of 10 hours and 28 minutes. I averaged 20.2mph which is my highest mph average for a week. In all in the 3 weeks of training, I have totaled 498.4 miles in 24 hours and 53 minutes for an average of 20.0mph. My main focus on the bike is still building a base and spinning. I can feel myself getting stronger every time I get on the bike.
My goals for this week will be to get 200-210 miles for the week. I am still debating running mileage as shoulder discomfort is sometimes too much to deal with after running. It may take some work with the schedule for the week. Saturday will be impossible since we will be traveling all day with the meet. Wednesday will also be crunched in the morning with my eye appointment. I need to make a decision on whether it is worth continuing with treatments on the right eye if at most I am going to only get 10% more vision back at most. If you are wondering, I have CRVO (Central Retina Vein Occlusion) and the treatments are injections in the eye.
Till next blog....Keep training hard and smart
First of the Susquehanna University Cross-Country teams had a great weekend. The men won the the Mountaineer Flatland Invitational beating 3 Division II schools. Then men placed 5 runners in the top 11. The women finished within 10 points of two regionally ranked Division II schools and Alycia Woodruff won the race outright. A very strong team showing with 5 runners in the top 15. In fact each of the top 3 schools had their top 5 in the top 15. This week the teams will be getting a peek at the regional course when we compete at the Carnegie Mellon Pre-Regional Meet. Link to article about team:
http://www.gosusqu.com/sports/mxc/2010-11/releases/0918_flatlandrecap
As for my training it has been going great on the bike and not so great running. I will have to admit that running really does bother the AC separation in the right shoulder. It is not too bad while running but it is after I finish that it can get pretty painful. Now biking definitely seems to effect it a lot less. I did manage to get 22.5 miles of running this in 5 easy runs.
I had a great week of cycling including my best ride to date, this morning, since returning to the bike. Today, I rode 34.5 miles in 1:40:00 averaging 20.7MPH. It was not my longest ride but it was my fastest average MPH. For the week I managed to get 211.40 miles in a total of 10 hours and 28 minutes. I averaged 20.2mph which is my highest mph average for a week. In all in the 3 weeks of training, I have totaled 498.4 miles in 24 hours and 53 minutes for an average of 20.0mph. My main focus on the bike is still building a base and spinning. I can feel myself getting stronger every time I get on the bike.
My goals for this week will be to get 200-210 miles for the week. I am still debating running mileage as shoulder discomfort is sometimes too much to deal with after running. It may take some work with the schedule for the week. Saturday will be impossible since we will be traveling all day with the meet. Wednesday will also be crunched in the morning with my eye appointment. I need to make a decision on whether it is worth continuing with treatments on the right eye if at most I am going to only get 10% more vision back at most. If you are wondering, I have CRVO (Central Retina Vein Occlusion) and the treatments are injections in the eye.
Till next blog....Keep training hard and smart
Thursday, September 16, 2010
Getting better at this!!!
Can you believe....2 post within 4 days!!!!
Well, to start off the new regional rankings were released and both teams are ranked in the top 10 in the region. The men are ranked 6th and the women are ranked 7th. They we will be competing at the Mountaineer Flatland Invitational at Mansfield University this Saturday. The men race the 8K at 11:00am with the women running a 5K at 11:45am. I will keep you informed of their results.
My training on the bike has been incredible (at least I think for a single speed). I would flip it to fixed but with bum shoulder it is difficult to do certain things. Changing shirts is still quite the project and takes a combined 4-5 minutes because of the pain at times. The shoulder is still pretty sore and limited in range in motion. Sleeping is still so much fun, since I hate sleeping on my back. I have been able to run twice this week but due to the shoulder, my maximum is about a half hour. So goal is to get 5 days this week of about 30-35 minutes and try to get between 20-25 miles this week.
The riding as been getting easier everyday. I have been trying to keep it consistent everyday as I am getting back into it. I have been setting aside anywhere from 90-105 minutes a day for a good ride. The weather has been awesome for riding so it makes it easy to get out there and ride. With some help, I have started the process of looking into a sweet road ride for next spring and summer. The plan is to participate in some killer rides in Colorado next summer after the track season ends. And also cannot forget the big event - Tour de Owens!! You have to love being on a ten month contract and spreading your pay out over the summer. I am also so looking forward to getting back on an indoor trainer for the winter and staring at a TV while riding (if you didn't notice - some sarcasm in that one and I have yet to find the sarcasm font).
I really believe, with everything that I have personally been through in the past year (medically), getting back into cycling has been a blessing. I needed that step back to reevaluate things and get a fresh start on some things.
As I get ready for a ride now, I'll update my riding numbers for the month of September (total of 14 rides)
Last week - 210 miles/ 10hours 30 minutes/ 20.0mph
This week (3 rides) - 93 miles/ 4hours 36 minutes/ 20.1mph
Total for month (14 rides) - 380 miles/ 19hours 2minutes/ 20.0mph
Running (2 runs) - 8.6 miles/ 59minutes 30 seconds/ 6:55 per mile
Goals - 210-225 miles riding/20-25 miles running (as long as shoulder handles it)
Off to ride...Hoping to keep blog more up to date
Well, to start off the new regional rankings were released and both teams are ranked in the top 10 in the region. The men are ranked 6th and the women are ranked 7th. They we will be competing at the Mountaineer Flatland Invitational at Mansfield University this Saturday. The men race the 8K at 11:00am with the women running a 5K at 11:45am. I will keep you informed of their results.
My training on the bike has been incredible (at least I think for a single speed). I would flip it to fixed but with bum shoulder it is difficult to do certain things. Changing shirts is still quite the project and takes a combined 4-5 minutes because of the pain at times. The shoulder is still pretty sore and limited in range in motion. Sleeping is still so much fun, since I hate sleeping on my back. I have been able to run twice this week but due to the shoulder, my maximum is about a half hour. So goal is to get 5 days this week of about 30-35 minutes and try to get between 20-25 miles this week.
The riding as been getting easier everyday. I have been trying to keep it consistent everyday as I am getting back into it. I have been setting aside anywhere from 90-105 minutes a day for a good ride. The weather has been awesome for riding so it makes it easy to get out there and ride. With some help, I have started the process of looking into a sweet road ride for next spring and summer. The plan is to participate in some killer rides in Colorado next summer after the track season ends. And also cannot forget the big event - Tour de Owens!! You have to love being on a ten month contract and spreading your pay out over the summer. I am also so looking forward to getting back on an indoor trainer for the winter and staring at a TV while riding (if you didn't notice - some sarcasm in that one and I have yet to find the sarcasm font).
I really believe, with everything that I have personally been through in the past year (medically), getting back into cycling has been a blessing. I needed that step back to reevaluate things and get a fresh start on some things.
As I get ready for a ride now, I'll update my riding numbers for the month of September (total of 14 rides)
Last week - 210 miles/ 10hours 30 minutes/ 20.0mph
This week (3 rides) - 93 miles/ 4hours 36 minutes/ 20.1mph
Total for month (14 rides) - 380 miles/ 19hours 2minutes/ 20.0mph
Running (2 runs) - 8.6 miles/ 59minutes 30 seconds/ 6:55 per mile
Goals - 210-225 miles riding/20-25 miles running (as long as shoulder handles it)
Off to ride...Hoping to keep blog more up to date
Sunday, September 12, 2010
Since the last post - Summer/RunningWorks/XC/Bike/Shoulder
Wow, can't believe I have not posted since July 4th. It's not like I have a great excuse as I am pretty much off all summer. Training continued to go well for the most part given the weather on the east coast. We had the worst summer for heat and humidity since I have moved to Central PA. There was one stretch where the temperature got above 100 for 4 days in a row peaking at 104. i was able to maintain 60-65 miles for the most part all summer. I did have one stretch where I lowered the training but decided it was time to get back on the bike and do some riding. I started on a mountain bike and doing some good road rides. All I have to say is that lugging around a 30lb mountain bike on the road is not easy....it sucks!! Finally, with some help, decided to purchase a cool single/fixed gear bike from Iro Cycles. They are a cool company just minutes form our campus here.
With the return of my cross-country teams for the 2010 season, I once again started feeling really motivated for training. The other thing that helps in getting motivated is working RunningWorks Camp every summer. It is such an awesome week of being surrounded by great people who share such an enthusiasm for the sport. It is an awesome time to catch up with great friends. With all that I have been through in the past year, it was more needed than ever. Thanks to all the great people at RunningWorks!!
Now the teams are off and running. Both were picked to win the conference and are ranked in the top 10 in the region (men 6th/women 7th). The men even picked up 1 vote in the national rankings and it was not from me...LOL. Both teams are much deeper than last year's team, so this could be a fun year. I will blog them on here as well as my adventures.
Well, until monday running training was actually picking up and I was feeling so good in combining cycling with running. I also made a conscious decision to sit back (given all medical issues the past 4-5 months) and start building a base for 2011 and begin it right! Then on monday's run I managed to get tripped and fall hard on my shoulder and bang it up pretty good. In speaking with the team doctor I find out that I have a AC joint separation and will be limited now by the pain. The good thing is I can still managed to bike and have put 189 miles on the bike since monday and can feel quite a fitness boost from that. I may attempt a short 4 miler today to see if shoulder can handle some up/down motion of running.
At least all this cycling will help me get ready for the TdO (Tour de Owens 2011). My brother is a pretty good cyclist in NJ and as soon as he saw I was doing a lot more riding, like any good brother, he started trash talking. So for now, we are planning a 2-3 day cycling event next summer of him versus me. It will be epic!!!!
Sorry for long blog. So much to catch up on. For those that do read, Good Luck with your training and racing!!!!
Keep training hard and smart!!
With the return of my cross-country teams for the 2010 season, I once again started feeling really motivated for training. The other thing that helps in getting motivated is working RunningWorks Camp every summer. It is such an awesome week of being surrounded by great people who share such an enthusiasm for the sport. It is an awesome time to catch up with great friends. With all that I have been through in the past year, it was more needed than ever. Thanks to all the great people at RunningWorks!!
Now the teams are off and running. Both were picked to win the conference and are ranked in the top 10 in the region (men 6th/women 7th). The men even picked up 1 vote in the national rankings and it was not from me...LOL. Both teams are much deeper than last year's team, so this could be a fun year. I will blog them on here as well as my adventures.
Well, until monday running training was actually picking up and I was feeling so good in combining cycling with running. I also made a conscious decision to sit back (given all medical issues the past 4-5 months) and start building a base for 2011 and begin it right! Then on monday's run I managed to get tripped and fall hard on my shoulder and bang it up pretty good. In speaking with the team doctor I find out that I have a AC joint separation and will be limited now by the pain. The good thing is I can still managed to bike and have put 189 miles on the bike since monday and can feel quite a fitness boost from that. I may attempt a short 4 miler today to see if shoulder can handle some up/down motion of running.
At least all this cycling will help me get ready for the TdO (Tour de Owens 2011). My brother is a pretty good cyclist in NJ and as soon as he saw I was doing a lot more riding, like any good brother, he started trash talking. So for now, we are planning a 2-3 day cycling event next summer of him versus me. It will be epic!!!!
Sorry for long blog. So much to catch up on. For those that do read, Good Luck with your training and racing!!!!
Keep training hard and smart!!
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