Ran a 10k in June (4 Viewers)

[BassNBrew]

This afternoon I think I might try a tempo run to see how I'm coming along cardio-wise. As of right now, the plan is for six miles, with the middle four at 7:00 pace.

OK, so it's sunny and 53° outside today, and there's a WNW wind at 16 MPH gusting to almost 30 MPH. I'm nowhere near accustomed to running in the heat (relatively speaking) yet, and I hate wind, so I know I've got my work cut out for me. Not to mention that I'm coming off the injury, so my lactate theshold is way below normal.Nevertheless, I did the mile warm-up, and then managed to do the tempo miles in 6:55, 6:50, 6:52, and 6:59. I really struggled on the last one, but I did everything in my power to keep it under 7:00. More of a pride thing than anything else. Did the cool-down mile, and ended up clocking 42:56 for the entire six miles.

What it told me was that I probably need to spend a couple of weeks running in Zone 1 to improve my LT. I'm thinking that I'll probably just use Oshkosh as a training run, with the hope that I'll be back in good enough shape for Green Bay to hopefully run 1:30'ish and contend for the Clydesdale title in the Half. That being said, 1:33:04 won the Clydesdale Half in Oshkosh last year, so who knows?

1. HTFU2. It ain't hot until it cracks 90 degrees. It was 60 here last evening and decided to go with the long sleeve shirt.

3. Running in zone 1 wouldn't improve your LT. I really doubt that you need to build base. You should be in zone 3 for endurance and doing intervals to increase the LT.

 

[gruecd]

1. HTFU

I hate when my own words come back to haunt me. Six miles this morning just under 8-minute pace. Off now until Saturday, when I'll attempt to go 10 for sure, maybe more if everything feels OK. But I won't worry about pace. Might just map the route beforehand and leave the Garmin at home.

 

[2Young2BBald]

1. HTFU

I hate when my own words come back to haunt me. Six miles this morning just under 8-minute pace. Off now until Saturday, when I'll attempt to go 10 for sure, maybe more if everything feels OK. But I won't worry about pace. Might just map the route beforehand and leave the Garmin at home.

There is no chance these words will come back to haunt you too, right? I mean, you are not one to worry about something like pace.

 

[gruecd]

1. HTFU

I hate when my own words come back to haunt me. Six miles this morning just under 8-minute pace. Off now until Saturday, when I'll attempt to go 10 for sure, maybe more if everything feels OK. But I won't worry about pace. Might just map the route beforehand and leave the Garmin at home.

There is no chance these words will come back to haunt you too, right? I mean, you are not one to worry about something like pace.

Who, me?

 

[tri-man 47]

My son turns 11 on Sunday, so Saturday is his last day to run as a 10-year old. It looks as though they award the kids 10 deep by year up to age 14 in the 2-miler. Between the shirts distracting the other kids and some serious coaching from mom & dad we are hoping to push the boy for the coveted $5 off kids meal at Bubba Gump Shrimp (they are going all out with the prizes). My mom is running it as well so we've have additional motivation for the kids not to get beat by a woman in the 65-70 group (the reverse Furley).

Tell the family that your running buddies are expecting a full update ...kids, wife, mom, all of 'em. Tell your son to run smart. I want to hear a heroic story of how he picked off other runners over the last quarter mile to place high in his age group. Use the arms to drive the legs, exhale strong to accentuate the cadence. He's 2Old2BWeak!I ran this morning! finger:, gruecd) 6 miles, with the middle four miles at a brisk 7:30/mi pace.

 

[2Young2BBald]

My son turns 11 on Sunday, so Saturday is his last day to run as a 10-year old. It looks as though they award the kids 10 deep by year up to age 14 in the 2-miler. Between the shirts distracting the other kids and some serious coaching from mom & dad we are hoping to push the boy for the coveted $5 off kids meal at Bubba Gump Shrimp (they are going all out with the prizes). My mom is running it as well so we've have additional motivation for the kids not to get beat by a woman in the 65-70 group (the reverse Furley).

Tell the family that your running buddies are expecting a full update ...kids, wife, mom, all of 'em. Tell your son to run smart. I want to hear a heroic story of how he picked off other runners over the last quarter mile to place high in his age group. Use the arms to drive the legs, exhale strong to accentuate the cadence. He's 2Old2BWeak!

My kids have the competitive DNA, so this shouldn't be a problem. We are driving, so I'll have a few hours to explain The Furley to my son. If my legs are willing, I am going to pace him a bit (kids get to wear the Garmin when they are racing) and turn him loose over the last 1/4 mile like you stated. He can fly, so we'll see what happens. My daughter on the other hand looks like she is running in sand, even when she is not. So, running in sand will make her doubly slow. Too bad, 'cuz she is the insanely competitive one. (She has been talking #### about crushing the competition in the Idol pool up until last night).

 

[gruecd]

I ran this morning! finger:, gruecd) 6 miles, with the middle four miles at a brisk 7:30/mi pace.

:finger: to me? What did I do?

 

[tri-man 47]

I ran this morning! finger:, gruecd) 6 miles, with the middle four miles at a brisk 7:30/mi pace.

:finger: to me? What did I do?

Trashed our minor swim diversion. Plus, I just hadn't fingered anyone in a while and I like to keep my edge.

 

[gruecd]

Plus, I just hadn't fingered anyone in a while and I like to keep my edge.

Sorry to hear that, GB. Figured I better quote that really quick before you realize what you wrote and decide to edit your post.

 

[BassNBrew]

Plus, I just hadn't fingered anyone in a while and I like to keep my edge.

Sorry to hear that, GB. Figured I better quote that really quick before you realize what you wrote and decide to edit your post.

If you two are going to finger each other please get a room.

 

[gruecd]

Plus, I just hadn't fingered anyone in a while and I like to keep my edge.

Sorry to hear that, GB. Figured I better quote that really quick before you realize what you wrote and decide to edit your post.

If you two are going to finger each other please get a room.

Hey, I said nothing about fingering. He's the one who said it, and I am most definitely not a willing participant. But thanks for thinking of me, tri-man. I'm flattered.

 

[pigskinliquors]

Plus, I just hadn't fingered anyone in a while and I like to keep my edge.

Sorry to hear that, GB. Figured I better quote that really quick before you realize what you wrote and decide to edit your post.

If you two are going to finger each other please get a room.

Hey, I said nothing about fingering. He's the one who said it, and I am most definitely not a willing participant. But thanks for thinking of me, tri-man. I'm flattered.

It's true that you didn't say anything about it, but regardless, you were fingered.

 

[BassNBrew]

Dist: 36.35 mi (1:56:11)Energy: 1277.1 kJCals Burn: 1220.9 kcalClimbing: 2164 ft Min Avg MaxPower 0 183.2 1024 WAero 0 141.7 1518 WRolling 0 40.3 82 WGravity -1641 -3.1 879 WSpeed 0.0 18.8 38.0 mi/hWind 0.0 21.5 42.0 mi/hElev 762 875 980 ftSlope -10.5 -0.03 10.8 %Caden 4 77.9 122 rpmHR 86 133.6 167 bpmAero: 0.303; Fric: 10.72240 lbs; 4/9/2009 5:46 AM68 degF; 1012 mbar
Stats for tonite's easy ride.

 

[El Floppo]

Dist:	   36.35 mi (1:56:11)Energy:	1277.1 kJCals Burn: 1220.9 kcalClimbing:	2164 ft		  Min   Avg	MaxPower	   0  183.2  1024  WAero		0  141.7  1518  WRolling	 0   40.3	82  WGravity -1641   -3.1   879  WSpeed	 0.0   18.8  38.0  mi/hWind	  0.0   21.5  42.0  mi/hElev	  762	875   980  ftSlope   -10.5  -0.03  10.8  %Caden	   4   77.9   122  rpmHR		 86  133.6   167  bpmAero: 0.303; Fric: 10.72240 lbs; 4/9/2009 5:46 AM68 degF; 1012 mbar

Stats for tonite's easy ride.

Jeebus. You got a weather station on your bike?

 

[Sand]

Elev 762 875 980 ft

Slope -10.5 -0.03 10.8 %

Stats for tonite's easy ride.

Where is that, a velodrome? HTFU. Very interesting, though. Not a powertap - don't think those measure wind forces. IBike?

Wish I could spring for one of those.

 

[bentley]

Hi guys,

Could use some help stalking out pics of hot runner chicks. My plan of browsing the top 20 finishers in the 25-29 age bracket failed miserably.

Also, after taking last week off, I've gotten back on the horse a little bit this week. I've made two five milers so far. Planning on getting in seven on Saturday and then going for a bike ride on Sunday. It's hard to find some motivation when I don't have a race coming up.

 

[tri-man 47]

Plus, I just hadn't fingered anyone in a while and I like to keep my edge.

Sorry to hear that, GB. Figured I better quote that really quick before you realize what you wrote and decide to edit your post.

Nothing to edit. Planning to double up the workouts today/tomorrow with both run and bike workouts so Easter can be my day off.

Bentley, the easy solution to your lack of motivation is, of course, to schedule another race! It's certainly true that the motivation is different when there's no race looming.

 

[BassNBrew]

Elev 762 875 980 ft

Slope -10.5 -0.03 10.8 %

Stats for tonite's easy ride.

Where is that, a velodrome? HTFU. Very interesting, though. Not a powertap - don't think those measure wind forces. IBike?

Wish I could spring for one of those.

IBike...what can I say, it's pretty flat around home. I'll post a couple of over rides later.

 

[BassNBrew]

Dist:	   36.35 mi (1:56:11)Energy:	1277.1 kJCals Burn: 1220.9 kcalClimbing:	2164 ft		  Min   Avg	MaxPower	   0  183.2  1024  WAero		0  141.7  1518  WRolling	 0   40.3	82  WGravity -1641   -3.1   879  WSpeed	 0.0   18.8  38.0  mi/hWind	  0.0   21.5  42.0  mi/hElev	  762	875   980  ftSlope   -10.5  -0.03  10.8  %Caden	   4   77.9   122  rpmHR		 86  133.6   167  bpmAero: 0.303; Fric: 10.72240 lbs; 4/9/2009 5:46 AM68 degF; 1012 mbar

Stats for tonite's easy ride.

Jeebus. You got a weather station on your bike?

Yup. Wind is relative to the bike

 

[culdeus]

Dist:	   36.35 mi (1:56:11)Energy:	1277.1 kJCals Burn: 1220.9 kcalClimbing:	2164 ft		  Min   Avg	MaxPower	   0  183.2  1024  WAero		0  141.7  1518  WRolling	 0   40.3	82  WGravity -1641   -3.1   879  WSpeed	 0.0   18.8  38.0  mi/hWind	  0.0   21.5  42.0  mi/hElev	  762	875   980  ftSlope   -10.5  -0.03  10.8  %Caden	   4   77.9   122  rpmHR		 86  133.6   167  bpmAero: 0.303; Fric: 10.72240 lbs; 4/9/2009 5:46 AM68 degF; 1012 mbar

Stats for tonite's easy ride.

I always thought those things were nifty, but doubt I'll ever get one. Would rather just spend the extra 300 for a tap.

 

[gruecd]

Hi guys,Could use some help stalking out pics of hot runner chicks. My plan of browsing the top 20 finishers in the 25-29 age bracket failed miserably.Also, after taking last week off, I've gotten back on the horse a little bit this week. I've made two five milers so far. Planning on getting in seven on Saturday and then going for a bike ride on Sunday. It's hard to find some motivation when I don't have a race coming up.

So why not schedule a race?

 

[gruecd]

tri-man, you need to add the Rock 'n Roll Half Marathon on August 2nd to your summer race schedule.

 

[El Floppo]

Elev 762 875 980 ft

Slope -10.5 -0.03 10.8 %

Stats for tonite's easy ride.

Where is that, a velodrome? HTFU. Very interesting, though. Not a powertap - don't think those measure wind forces. IBike?

Wish I could spring for one of those.

IBike...what can I say, it's pretty flat around home. I'll post a couple of over rides later.

I've never heard of this... what is?

 

[El Floppo]

I have no experience in long distance swimming. When I competed it was sprints. I did (as an old geezer) go out last summer and swim a 50 free in ~29 seconds.

I had meant to respond to this earlier... whoa. I know for a fact I couldn't- even during my tri-days- swim 25 yards in 29 seconds.

 

[Sand]

Elev 762 875 980 ft

Slope -10.5 -0.03 10.8 %

Stats for tonite's easy ride.

Where is that, a velodrome? HTFU. Very interesting, though. Not a powertap - don't think those measure wind forces. IBike?

Wish I could spring for one of those.

IBike...what can I say, it's pretty flat around home. I'll post a couple of over rides later.

I've never heard of this... what is?

A power meter - measures your wattage output. Powertap is the most common one - with that one you lace up a wheel with a powertap hub.Not really sure how Ibike works - it says "opposing forces". I wish they would explain the physics behind what they measure and how they calculate wattage.

 

[Sand]

I have no experience in long distance swimming. When I competed it was sprints. I did (as an old geezer) go out last summer and swim a 50 free in ~29 seconds.

I had meant to respond to this earlier... whoa. I know for a fact I couldn't- even during my tri-days- swim 25 yards in 29 seconds.

I used to be pretty competitive, at least until all the really fast guys were all of a sudden 6'4" and I was still at 5'4". Now I'm just an old schlub that has a good stroke.

 

[gruecd]

Hmmm, I'm going to be in Milwaukee tonight, and I see that the local running club is having their annual half marathon tomorrow morning. Only $10 to run. Easy training run??? I was planning on running 8-10 anyway.....

Could be tough, though, if I'm hungover.....

 

[prosopis]

Hmmm, I'm going to be in Milwaukee tonight, and I see that the local running club is having their annual half marathon tomorrow morning. Only $10 to run. Easy training run??? I was planning on running 8-10 anyway.....Could be tough, though, if I'm hungover.....

My lord you guys make me feel like a woos.

 

[gruecd]

Hmmm, I'm going to be in Milwaukee tonight, and I see that the local running club is having their annual half marathon tomorrow morning. Only $10 to run. Easy training run??? I was planning on running 8-10 anyway.....Could be tough, though, if I'm hungover.....

My lord you guys make me feel like a woos.

Don't feel like a woos. If I do it, I'll just be treating it like a supported training run. If my knee starts to hurt or something, I'll just drop out.

 

[El Floppo]

Elev 762 875 980 ft

Slope -10.5 -0.03 10.8 %

Stats for tonite's easy ride.

Where is that, a velodrome? HTFU. Very interesting, though. Not a powertap - don't think those measure wind forces. IBike?

Wish I could spring for one of those.

IBike...what can I say, it's pretty flat around home. I'll post a couple of over rides later.

I've never heard of this... what is?

A power meter - measures your wattage output. Powertap is the most common one - with that one you lace up a wheel with a powertap hub.Not really sure how Ibike works - it says "opposing forces". I wish they would explain the physics behind what they measure and how they calculate wattage.

They still had all the power meters "back" in my day (my last race was '05)... but I've never heard of ibike or anything that's measuring weather info... I'm imagining something with propellers, airsocks and whatnot. All of which would fit on the top of BnB's nifty aero-helmet.

 

[BassNBrew]

Dist:	   36.35 mi (1:56:11)Energy:	1277.1 kJCals Burn: 1220.9 kcalClimbing:	2164 ft		  Min   Avg	MaxPower	   0  183.2  1024  WAero		0  141.7  1518  WRolling	 0   40.3	82  WGravity -1641   -3.1   879  WSpeed	 0.0   18.8  38.0  mi/hWind	  0.0   21.5  42.0  mi/hElev	  762	875   980  ftSlope   -10.5  -0.03  10.8  %Caden	   4   77.9   122  rpmHR		 86  133.6   167  bpmAero: 0.303; Fric: 10.72240 lbs; 4/9/2009 5:46 AM68 degF; 1012 mbar

Stats for tonite's easy ride.

I always thought those things were nifty, but doubt I'll ever get one. Would rather just spend the extra 300 for a tap.

$195 off of e-bay.

 

[Sand]

Dist:	   36.35 mi (1:56:11)Energy:	1277.1 kJCals Burn: 1220.9 kcalClimbing:	2164 ft		  Min   Avg	MaxPower	   0  183.2  1024  WAero		0  141.7  1518  WRolling	 0   40.3	82  WGravity -1641   -3.1   879  WSpeed	 0.0   18.8  38.0  mi/hWind	  0.0   21.5  42.0  mi/hElev	  762	875   980  ftSlope   -10.5  -0.03  10.8  %Caden	   4   77.9   122  rpmHR		 86  133.6   167  bpmAero: 0.303; Fric: 10.72240 lbs; 4/9/2009 5:46 AM68 degF; 1012 mbar

Stats for tonite's easy ride.

I always thought those things were nifty, but doubt I'll ever get one. Would rather just spend the extra 300 for a tap.

$195 off of e-bay.

Which version did you get?

 

[bentley]

Hi guys,Could use some help stalking out pics of hot runner chicks. My plan of browsing the top 20 finishers in the 25-29 age bracket failed miserably.Also, after taking last week off, I've gotten back on the horse a little bit this week. I've made two five milers so far. Planning on getting in seven on Saturday and then going for a bike ride on Sunday. It's hard to find some motivation when I don't have a race coming up.

So why not schedule a race?

Because my wife is 33 weeks pregnant and "threatening" early labor. I think a 10K while she was going into labor would be frowned upon.

 

[El Floppo]

Hi guys,Could use some help stalking out pics of hot runner chicks. My plan of browsing the top 20 finishers in the 25-29 age bracket failed miserably.Also, after taking last week off, I've gotten back on the horse a little bit this week. I've made two five milers so far. Planning on getting in seven on Saturday and then going for a bike ride on Sunday. It's hard to find some motivation when I don't have a race coming up.

So why not schedule a race?

Because my wife is 33 weeks pregnant and "threatening" early labor. I think a 10K while she was going into labor would be frowned upon.

:whipcrack:

 

[prosopis]

Hi guys,Could use some help stalking out pics of hot runner chicks. My plan of browsing the top 20 finishers in the 25-29 age bracket failed miserably.Also, after taking last week off, I've gotten back on the horse a little bit this week. I've made two five milers so far. Planning on getting in seven on Saturday and then going for a bike ride on Sunday. It's hard to find some motivation when I don't have a race coming up.

So why not schedule a race?

Because my wife is 33 weeks pregnant and "threatening" early labor. I think a 10K while she was going into labor would be frowned upon.

Tell her to STFD

 

[pigskinliquors]

Tell her to STFD

My update:I did a 49 mile quasi-group ride this morning. We started with 3 of us. Two of us were splitting pulls fairly evenly, while the third guy was struggling pretty hard. Around mile 20 we dropped him, and started riding side by side, assuming he'd catch us. He didn't. We then turned around at mile 27, and started to head back (still side by side = no drafting). Turning back put us right back into the wind. We were averaging approx. 22 mph at that point. We stayed side by side the rest of the way, and worked pretty #######' hard to end up averaging 19.7 mph for the full ride. We split at mile 44, and I rode the last 5 miles solo. This was my first ride longer than 28 miles this year, and it felt great. Now I'm and watching the Master's. Life is Grand!!Happy, Happy Easter Everyone!

 

[tri-man 47]

Sweet ride, liquors! I'm anxious to get the bike outside, but besides my fundamental sissiness with the lingering cold, I'm still getting very solid workouts on the bike trainer.

Strong Saturday for me - ~9 miles of running (3 mile warm-up, then 46 stair reps at the five-story parking garage) that wiped me out pretty good. Then just as I was hopping on the bike trainer for a 75 minute spin, gruecd sends me a text, asking me to join him for the half-marathon in Milwaukee in the morning. So I rearranged the schedule a bit and said "yeah." Good training for my June 1/2-Ironman ...running a half-marathon on tired legs. So much for sleeping in ...

 

[tri-man 47]

Well, came in at 1:44:20 (7:58/mi pace) for the Milwaukee half-marathon. It turned out to be more than just a training run for me ...ended up running farther and faster than I've so far done this year. And that's after a couple weeks of hard workouts, including two hard run days over the past couple of days. :wiped: It was fun cruising along with gruecd, who was definitely keeping an easy, short stride.

 

[gruecd]

Well, came in at 1:44:20 (7:58/mi pace) for the Milwaukee half-marathon. It turned out to be more than just a training run for me ...ended up running farther and faster than I've so far done this year. And that's after a couple weeks of hard workouts, including two hard run days over the past couple of days. :wiped: It was fun cruising along with gruecd, who was definitely keeping an easy, short stride.

Had a really good time with tri-man in Milwaukee! Was out drinking until bar close last night, and I didn't get to bed until about 3:30. Alarm went off at 6:45, and I got up and jumped in the car for the 30-minute drive from my friend's house to the race. Knee was just a little sore before the race, so I didn't know exactly what to expect, but I was really just doing it as a supported training run, and tri-man and I set out from the start at an easy 8-minute/mile clip. It was a nice, hilly little out-and-back course on the Oak Leaf Recreational Trail. My official time was 1:44:01 (7:57 average), although my Garmin says 1:43:54 for 13.17 miles (7:54). Most importantly, no pain, and I even managed to pick it up and clock 7:33 for my last full mile. Not bad for three hours of sleep.Probably should just take a day off tomorrow, although it's supposed to be super nice outside, so time will tell. I'm already over 37 miles this week, which is probably way too many for my first full week back following injury. So if I do run, it'll be just a couple of easy recovery miles to "scratch the itch."

 

[pigskinliquors]

Great cruising runs Gruecd and TriMan! Gruecd: there's great carbs in beer = excellent job carb-loading the night before!

 

[bentley]

Took the old bike into the shop for tires/tubes and a tuneup. Guy also told me that while the shifters on my bike weren't absolutely the worst he'd ever seen, they were close. Front shifter is worthless and they didn't have a replacement set, so I'm about to go for a little ride on my 7 speed. I'll have the new shifters put on next weekend.

 

[gruecd]

One reason I like running.

 

[El Floppo]

One reason I like running.

Girffriend needs to eat a cheeseburger or 10.

 

[El Floppo]

Took the old bike into the shop for tires/tubes and a tuneup. Guy also told me that while the shifters on my bike weren't absolutely the worst he'd ever seen, they were close. Front shifter is worthless and they didn't have a replacement set, so I'm about to go for a little ride on my 7 speed. I'll have the new shifters put on next weekend.

I've got to get in on the action myself- my poor bike needs some love.Weren't you talking about buying a new bike? If so, maybe better to just ride what you've got into the ground and put any money you'd use repairing it towards all the bike/gear/crap you're going to be getting during the warm months.

 

[bentley]

One reason I like running.

Girffriend needs to eat a cheeseburger or 10.

One thing we should all agree on is that any chick with a decent ### should be required to run in shorts like this.Example

 

[bentley]

Took the old bike into the shop for tires/tubes and a tuneup. Guy also told me that while the shifters on my bike weren't absolutely the worst he'd ever seen, they were close. Front shifter is worthless and they didn't have a replacement set, so I'm about to go for a little ride on my 7 speed. I'll have the new shifters put on next weekend.

I've got to get in on the action myself- my poor bike needs some love.Weren't you talking about buying a new bike? If so, maybe better to just ride what you've got into the ground and put any money you'd use repairing it towards all the bike/gear/crap you're going to be getting during the warm months.

I don't see a new bike in the cards. The guy thought that the tires, tubes and shifters would take care of all the critical repairs.

 

[El Floppo]

Took the old bike into the shop for tires/tubes and a tuneup. Guy also told me that while the shifters on my bike weren't absolutely the worst he'd ever seen, they were close. Front shifter is worthless and they didn't have a replacement set, so I'm about to go for a little ride on my 7 speed. I'll have the new shifters put on next weekend.

I've got to get in on the action myself- my poor bike needs some love.Weren't you talking about buying a new bike? If so, maybe better to just ride what you've got into the ground and put any money you'd use repairing it towards all the bike/gear/crap you're going to be getting during the warm months.

I don't see a new bike in the cards. The guy thought that the tires, tubes and shifters would take care of all the critical repairs.

Cool- I must've confused you with somebody else. I'm a big fan of using what you've got- especially in the bottomless pit world of cycling/gear.

 

[gruecd]

One reason I like running.

Girffriend needs to eat a cheeseburger or 10.

Don't get me wrong, I'm an ### man myself, but this girl is hot. You're crazy.

 

[Sand]

In my quest to get back in decent shape, I had time for a decent mountain bike session today:

Distance: 12.2 miles

Average speed: 11.1 mph

Total climbing: 2767 ft

Max speed: 38.2 mph

Average Uphill Grade: 17.7%

Rolling course with as much uphills as flats. Not a technical course, but enough gravel and slippery corners to let you know it sure ain't pavement. The climbs are (IMHO) reasonably brutal. Managed a 18:38 lap (did 3 laps), which was the best I have done, by a long way. I still need to work on transitions between climbs and flats. I tend to relax at the top of hills as my thighs want to explode, particularly after a couple of those 20% grades. If anyone has any advice here I'm all ears.

Felt good to get outside. Most of my riding ends up on the trainer due to work commitments. Though I must say the interval sessions (I hate Coach Troy twice a week) are doing really good things for me. My times on the track referenced above have improved dramatically. I wasn't even trying to push today and smoked my previous best.

 

[BassNBrew]

I tend to relax at the top of hills as my thighs want to explode, particularly after a couple of those 20% grades. If anyone has any advice here I'm all ears.

Common issue. Rode with a cycling coach this week and we discussed this subject. As you hit the peak go hard for 10-15 secs. You'll smoke the competition and demoralize them. You can do anything for 10 seconds.