I can't believe it has been a month since my last post. Time flys when you are too busy to sit back and relax and stare at the lake behind your house. Which actually happened today after a morning run, worship service at 2/42 Community Church, then a quiet afternoon swim of 45 mins on Winans Lake. Now Im trying hard to stay awake and because if I fall asleep I will have to wake up to go to bed.
So my last post mentioned that i was not going to take another month to post,...FAIL.
Anyways, The running clinic i taught at the Hamburg Fitness Center was a hug success. We had 16 participants, which culminated in a 5k run. I taught: good form and cadence running, interval training, endurance training, and strength training for runners. We also touched on nutrition and how to design a running schedule for yourself. At the Interact 5k we had multiple age group winners, and I took home a medal for a 15:59 1st place overall finish. I was really pleased considering I had not run under 16 since running a "short" 5k back in 2003, i think.
On a different note, a very meaningful even took place this month in Virginia. It is the one event I will never miss. On May 19th, this year we celebrated my uncle Rich Rau's life with his 7th annual memorial bicycle tour in Berryville, VA. My uncle was an avid cyclist until the day he died, which happened while he was riding his bicycle and was struck by an automobile. It is his inspiration that got me into bicycling and and I still tear up thinking about riding my first century with him, learning how to change gears while riding with him on my cousins bike in Maryland, and I can still hear him at my first Ironman distance triathlon in Florida saying "C'mon Rye" as I rode by him.
It is a sad but joyous occasion to see family all get together for a reunion of sorts and share memories as we eat lots of food, drink lots of beers (i don't drink, but my family sure does), play frisbee, corn hole, "knockout", and bike and run a lot in the foot hills of shenandoah national park. I miss my uncle Rich, but his memory lives on every time i sit on the saddle and head out for another ride.
The last thing to mention this month is the increase in my volume has lead me to realize I need to sleep a lot more! The past 4 nights I have tried to schedule a 10hr block to allow for sleeping. I was way behind from the travel and make up training sessions, that my body was just cranky and angry at everything. This is what my last month looked like:
April 23-29; Running-35 miles (15:59 5k), Biking-148 miles (long day of 51 miles), swimming-11,000 yards (3 workouts)
April 30-May 6; Running-34 miles (10 x 1/4 @ 68-72 secs), Biking- 137 (long ride of 42 miles), Swimming- 10,500 yards (3 workouts)
May 7- May 12; Running-39 miles (10k 32:42 & 5k 16:16), Biking 55 miles (hip was a bit tight after new bike fit), Swimming- 9,000 yards (sore shoulder this week)
May 13- May 20; Running-37 miles (2 longs runs of 11 & 12), Biking 219 miles (lots of hills in Virginia), Swimming- 3,500 (too much travel for swimming)
May 21-May27; Running 35 miles (12 x 1/4 @ 67-70 secs), Biking 173 miles (tired legs this week), Swimming- 5.5 miles of open water
So my last post mentioned that i was not going to take another month to post,...FAIL.
Anyways, The running clinic i taught at the Hamburg Fitness Center was a hug success. We had 16 participants, which culminated in a 5k run. I taught: good form and cadence running, interval training, endurance training, and strength training for runners. We also touched on nutrition and how to design a running schedule for yourself. At the Interact 5k we had multiple age group winners, and I took home a medal for a 15:59 1st place overall finish. I was really pleased considering I had not run under 16 since running a "short" 5k back in 2003, i think.
On a different note, a very meaningful even took place this month in Virginia. It is the one event I will never miss. On May 19th, this year we celebrated my uncle Rich Rau's life with his 7th annual memorial bicycle tour in Berryville, VA. My uncle was an avid cyclist until the day he died, which happened while he was riding his bicycle and was struck by an automobile. It is his inspiration that got me into bicycling and and I still tear up thinking about riding my first century with him, learning how to change gears while riding with him on my cousins bike in Maryland, and I can still hear him at my first Ironman distance triathlon in Florida saying "C'mon Rye" as I rode by him.
It is a sad but joyous occasion to see family all get together for a reunion of sorts and share memories as we eat lots of food, drink lots of beers (i don't drink, but my family sure does), play frisbee, corn hole, "knockout", and bike and run a lot in the foot hills of shenandoah national park. I miss my uncle Rich, but his memory lives on every time i sit on the saddle and head out for another ride.
The last thing to mention this month is the increase in my volume has lead me to realize I need to sleep a lot more! The past 4 nights I have tried to schedule a 10hr block to allow for sleeping. I was way behind from the travel and make up training sessions, that my body was just cranky and angry at everything. This is what my last month looked like:
April 23-29; Running-35 miles (15:59 5k), Biking-148 miles (long day of 51 miles), swimming-11,000 yards (3 workouts)
April 30-May 6; Running-34 miles (10 x 1/4 @ 68-72 secs), Biking- 137 (long ride of 42 miles), Swimming- 10,500 yards (3 workouts)
May 7- May 12; Running-39 miles (10k 32:42 & 5k 16:16), Biking 55 miles (hip was a bit tight after new bike fit), Swimming- 9,000 yards (sore shoulder this week)
May 13- May 20; Running-37 miles (2 longs runs of 11 & 12), Biking 219 miles (lots of hills in Virginia), Swimming- 3,500 (too much travel for swimming)
May 21-May27; Running 35 miles (12 x 1/4 @ 67-70 secs), Biking 173 miles (tired legs this week), Swimming- 5.5 miles of open water
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