drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

Archive for the category “Rides”

Calm riding

30 mi. I woke up early enough to make a ride before the predicted rain arrived. There was such a small wind it was negligible. I had a bottle of Accelerade mixed in cold water from the fridge dispenser. That didn’t last, it was warm before the half way point.

The roads were very empty and going up to Indiantown Rd I had good luck with the traffic signals – most were green or turning green as I arrived. I made it over the US-1 bridge and clear through to the Inlet. I had a Garden of Life Protein bar which I like, chocolate flavored something. Coming south, I felt some wind but nothing major. Still, my average speed coming up was 18-19 mph, what a slow session! The bike needs a cleaning and redo of the chain lube. I removed the aero bar pads to put them in the dishwasher. It will be good to shine it up and get everything running smoothly and silently again.

Solo riding

30 mi. I am in a habit now of going for the loop to the Jupiter Lighthouse and back on a Sunday morning. It’s calm with any wind coming from the northeast. I don’t run alone much, this is the “time in my head” reflective hour plus I get to myself. I am not going too fast, my ride average figuring in traffic light stops is 18.7 mph. I enjoy the route!

I met Paul and Sue French at the US-1 bridge when the gates went down. I stopped and chatted with them and rode to the Inlet for a snack. It’s an oatmeal large gel-like thing, a sample I’ve received from a race. I make no special effort to go faster on the way home, it’s the beach road to US-1 and then to Northlake and home. Riding west on Northlake is now an against a breeze experience. I finish up for the reward of a big veggie stuffed omelet.

I enjoy the riding solo when I can sift through ideas and sort things out.

-dm

A 5k first! 

photo credit Andrea Moxey

Today I attended the 2nd Garden of Life 5k at PGA National Resort and Spa. I was a volunteer for this event like last year. For the first running of this race, I was at the “crossroads” of golf cart paths that get run past twice on the course. It’s an important spot where four cart paths meet that runners could mix up and go the wrong way.

This year I was the lead biker for the Elite Female division. Garden of Life has made a large investment into this really fun local event. Prizes for elites are $3k, $2k, $1k for male and female. Additionally, there are $100 prizes for the top runners in every age group! So the 500+ people from last year have now grown to near 1200 runners.

There are 10 designated “elite” slots for male and female respectively. Each athlete had to submit times to qualify to race for the cash prizes. If they win their age group and not a 1, 2, or 3 prize, they get the $100. I am tasked with riding the course in front of the elite ladies, some of these girls are from here. Regina Goolsby, Jen Nicholson, and Lee Dipietro are in there. One lady came from Massachusetts, Rachel Schilkowsky, she is on paper the fastest entrant.

Time to Run!

We take off only 2 minutes behind the men’s elite runners. They have several athletes that flew in from elsewhere to try for the prize money. The winner is Jordan Chipangama, a marathoner from Zambia. He came from Flagstaff, AZ for this race. I spoke with Jordan earlier, he is concerned someone can “take him on” in the 5k distance, not his strength. He ran in the Rio Olympics in the marathon for his country. His best marathon time is 2:11!

The ladies start is on time and Rachel is an early leader, surging quickly ahead of any contenders. They don’t pose any threat to her as we round the parking lot, hotel, and head onto the golf course. She is running well, definitely working for it, but pulling away by mile #1. This race and the $3000 prize for first place is all hers if she can stay ahead, which looks very likely. Only an injury or mishap could take it away – Rachel is powering hard behind me. I have to keep checking that I am ahead of her by enough, sometimes I coast and then get spooked when I turn around and think she might catch me. She doesn’t really get close to me, it’s just us two circling the course, we don’t see fans or any others until the midpoint water stop. There are WT Dwyer HS volunteers and a few adults cheering and handing out drinks. Rachel is so far ahead – my guess is a full 300-400m from the second place girl. We come around the next hole and double back to the water stop on the other side – now there are regular field runners hitting the first side of the dual water stop. I see Maureen Flynn walk through and head up the small roller labeled “Heartbreak Hill.” I lead Rachel through the “crossroads” path area, now she can see the finish. There is one slight rise on the course, but she can hear the cheers of those around the finish line. I see Bill, the lead cyclist in front of the men. He comes back riding towards me and says the winner finished in 14:26. Close behind second was run in 14:29 followed by the third place male in 14:47.

Rachel wins in 16:47, second for ladies is 17:40 and third place gets $1000 for a 19:01 finish. As was the case last year, Garden of Life gives out very impressive goodie bags filled with their products to all runners. I received one, I see it is different stuff from last year but plenty of bars and powders. This race is well done and may be outgrowing PGA National as a venue.

I’m happy I was a piece of the exciting morning only a few miles from my house. I don’t know if I’ll ever get to be the solo lead cyclist responsible for guiding an out-of-town girl to a $3000 prize, but it was fun to experience this side of volunteering for a 5k.

-dm

Remember me?

30mi. That’s got to be what my bike has been thinking as I open the garage door, park the car, and close the electric door again. All without removing the Specialized S-Works from its I haven’t been riding much – and when I do the cycling gods are paying notice. My speedometer, CatEye wireless dual or something, doesn’t register. I changed the battery after my last “zero metrics” ride and tested it to work fine – speed, cadence, etc.

Today I rode from home to the Jupiter Inlet. It’s a good ride when there’s little traffic. There was a wind from the west, but that only affected me heading back home for the final 4 miles on Northlake Blvd.

Yes, I have to repair or replace the CatEye thing. I’m not a numbers junkie, but speed? That I’d like to see while riding!

-dm

Remember the Heat

30mi. I rode my regular loop to the Jupiter Inlet and back. Today, I remembered to wear a headband under my helmet, and use sunscreen spray. It is noticeably warmer this summer vs. past years. We don’t get the afternoon rains that would bring cooler afternoons. My ride was not speedy, good heading with the wind, slower into the SSE breeze coming home.

The Tour de France hype has more riders out and ripping with the groups, I’m fine doing solo rides. MY bike needs some maintenance as it is clicking with each turn of the cranks…

The B Ride

48mi. Second week in a row for this group. Our area has a large number of very fast cyclists. I am not one of them. No different than showing up for a Masters Swim meet, I came again to the Sunday 7:30am ride. Last week we went 32 mph on US-1, post-beer and wine at J.D. State Park manning the Palm Beach Road Runners tent. I did not make that error again this week…

I had two water bottles and a small mini Clif Bar. I did well to stay among the group, wisely not opting to pull too much in the first half. The second half went back home the same way, avoiding the searing heat of US-1 and associated wackiness that it would bring.

A group of all Spanish speaking riders joined us on Dixie Hwy heading back South. They were loud and not a bunch that would fit in with our group. At Indiantown Road, a Jupiter Police Officer pulled one of them over for being in the middle of the road. Maybe, maybe they will stay down in Miami next week…

I’ll likely keep showing up for rides like this. I cannot see myself doing the A Ride, mostly because I don’t care to work that hard. I notice the difference of zipping considerably quicker to each waypoint on the ride, that’s fun. I enjoy cycling, more so off -road but this is fun to try and challenge myself with each successive Sunday.

Plenty of doubles

5mi. We tried our best to “guess” the intervals, but no one had any luck today. Clear of the A1A Marathon and with no participants slated for the Treasure Coast race, I thought we’d be getting a mile interval. Not to be, many of our jaunts were donr in twos…  The 1200 at the end caught all of us off the prediction trail!

1 mi warmup

300m w/200m recovery
300m w/200m recovery
500m w/200m recovery
500m w/200m recovery
600m w/200m recovery
600m w/200m recovery
400m w/200m recovery
400m w/200m recovery
1200m

1 mi cooldown

Performance Enhancing Winds

8mi run/19mi bike – Today was the fake out of, “These breezes will make it seem cooler than it really is.” Paul and I ran a warmup lap, followed by me running another one with Jen Keyes. It was that seedy looking guy in the parked white van that had me wondering…

This was my week to incorporate some hill sprints – 3 miles of regular up and down folowed by 3 miles of hard sprint climbs. Today after #4, I felt as if my heart was in my throat – a first? It probably wasnt related to speaking with Paul about his heart procedure that gave him much more “breath” when exercising. Nah, couldn’t be…

I ran a bit with Aldo, he came looking for a big group and the proper times to show up. He fell near the curb one lap, and ran conservatively thereafter. He’ll be a regular training here for Boston I’m sure.

I did the 19 mile to Juno Pier and back ride, very confusing side winds from around the large condo buildings. My speedometer finally works, but today it was negated by the interference I get when I use my high-powered front light. I was very fatigued upon returning to the bridge on the bike, I still felt that odd respitory feeling from sprinting. Worth being aware of.

Begin Your Day This Way!

7mi run/19mi bike. A 4:19am alarm means it’s Tuesday, my earliest rise of the week. I zip through some situps and pushups and then drive over to the bridge. Some days, it’s an easier stretch of road to drive than others. Today, red lights got me bad. I arrived just a tad before 5:00am. Regina and Chris were starting already, others were already on the bridge climbing up.

I ran a regular 6 laps, with NO men’s room break. Progress and not eating Moe’s burritos the night beofre contribute to that! I felt good and that was in the coolest temps of the season, probably 68 degrees. Lanae and Lilia ran starting at 5:20am, then the three of us rode to the Juno Beach pier, with Lilia turning back at PGA Blvd to get home early. On the way back, Lanae and I stopped at the Celestial Way beach entrance and I took this picture…image

The sun rises later each day, week to week you can see the difference. The temperatures are great, the traffic is low, I really enjoy this type of fitness!

-dm

Two for Tuesday

9mi run, 19mi bike – I made a great move by finding out from Lanae if she and Rick and Lilia were doing the ride I sometimes see them involved with after bridge running. They were, I committed to go. It was so steamy hot and almost breezeless running the bridge. Teresa, the two Jens and Regina were all there. I ran some as a listener and some alone for 7 miles of bridges and 1.5 mi of parking lot warmup/cooldown.

Too hot!

Biking was good – their practice is each person pulls for a mile. We went to the parking lot past Marcinski Rd, turned around and came back. Rick pulls fast with his Zipp 808 wheels – it’s a good challenge on my beat up Blue Heron Bridge legs to keep the pace. Not much traffic and I really enjoyed the little breeze we made while riding.

Once back, I did good stretching in the sand under the bridge, then shower rinsed myself off. It was a god way to start a morning, I was home before 8am!

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