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Blog entries written by johnnyk8  
Got the New Wheels
Thursday, 29 July 2010 - Written by johnnyk8 [profile]
I just assembled my bike and tuned the brakes and derailuers so it's running like a top. But I have one problem, the dopes that delivered it must have dropped the box on it's side and broke and bent spokes in the front rim. Not a big deal it only costs a couple bucks to fix but it's the principle of the thing.

Been a while since I rode a mtn bike. Now I remember why I bought a cyclocross bike. It's much tougher to roll those big tires. But it sure is easy to ride on mud and dirt. Perfect for my family trips.
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Time to Coast - Riding Short Runs Remain
Thursday, 29 July 2010 - Written by johnnyk8 [profile]
It’s been a rough week! I don’t even know what day it is right now. Well that’s an exaggeration but you know what I mean. It’s been a whirlwind of driving, running on treadmills, riding / running in the dark but today it was calm. The weather - 62 and clear, my head - slightly hazy but pointed in the right direction and my plan was to hit the 30+ miles mark on Thursday so I can ride my new bike and have pleasure runs (trail) on the weekend.

To accomplish this I did another HR distance run this morning and paced it out at 7:10 min miles. Now I am 100% sure those tempo runs are helping with the pace and endurance level. A few weeks ago my HM pace was in the 7:20 – 7:30 pace.

After completing this run I logged 32 miles for the week. If I toss in a 6.2 and 3.1 mile in there this weekend (one on a brick day) I will be right about 40 miles. 35 is my goal, so whatever happens is fine but I really enjoy those 3 milers sandwiched between bike rides. Besides my legs are cashed.
... Read full entry
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Super Early Run Today
Wednesday, 28 July 2010 - Written by johnnyk8 [profile]
Today I had another 7 hrs of driving todo and I needed to be to my destination early. I decided to run nice and early for two reasons. Cause I wanted to get it in before the heat was too nasty and I just wanted to try it.

At 3 AM my alarm sounded and I got suited up. At 3:17 When I stepped outside it was like walking into a...... greenhouse. Yeah that's it a green house. About 80 degrees and humid as all get out.

I logged a about 5.6 miles because I needed to be back at 4 for a quick shower and get on the road for a breakfast.

To bad I forgot my wallet and had to head home to pick it up eating up my breakfast time. Ended up scarfing a banana and Powerbar for breakfast. Bummer.

Check out these totals since Monday
Running 20 miles
Lifting 1 hour
Running Time - 2:30
Biking 20.4 miles
Biking Time - 0:59 min
****Driving Mile 845 miles****
****Driving Time - 15 hours!!!!!!!!****

I'm now home and just woke up from a nap. Back to regular routine.
rcblu2 says:

Early is right. Nice mileage for the week. Too bad so much was driving.


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Fast Biking Makes me Sweat
Tuesday, 27 July 2010 - Written by johnnyk8 [profile]
Well fast for me anyway.

This is a quick blog from the road. Before getting in the car today I grabbed my bike and ripped out a 20 miler. I actually averaged 20.4 MPH. I have never averaged over 20 MPH on a ride over 10 miles before.

What a workout! Needed to rehydrate like a camel after this one!!!

I have ha ve core workout lined up too but will save that for the hotel room. It would look kinda weird if I started doing it in the conference room.

Woot!!
rcblu2 says:

That is flying! Nice.


dayglohalo says:

Ha! A core workout in the conference room. That would be hilarious!


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Clear Skies Gotta Do It.
Monday, 26 July 2010 - Written by johnnyk8 [profile]
Well Monday marks the beginning of a new week for me on the fitness front. I had a pretty good last week in terms of totals and just overall goodness. Family life was excellent and I'm feelin' great.

I have an new bike on the way to handle those less than prissy situations such as ruts and mud. Something I can take camping and beat on a little bit. Road bikes are so fragile, if I had one of those it would be trashed by now. Luckily I ride a cyclocross bike now.

This morning – I’ll admit I was tempted to stay in the fart sack but I awoke at 4:15 and pulled on the shoes. The air was cool (55) the sky was clear and it was a great way to get the week started.

I ran 13.2 miles that seemed to be effortless (relatively speaking). On miles 10 and 11 I was just cruising along feeling superb. No pain and nice even breathing. I like starting the week with a longish run. It’s a great way to get the totals moving up and lets be honest, it feels great. I think I'm gonna go for ... Read full entry
rcblu2 says:

A half marathon is a hellova way to start the week plus it was a perfect morning for running. I really felt that cooler temp while cruising on the bike and wished I was running.


johnnyk8 says:

Yeah - the weather is IDEAL!


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Closing the Week -- 7/19
Sunday, 25 July 2010 - Written by johnnyk8 [profile]
So this ends a great week of training and all round goodness. Got through all my workouts this week and had a great rest day. The boy got his bike and is all smiles as you might imagine.

Today is glorious. The sun is shining and the wind is reasonable. So in knowing that I have already mounted the bikes on the car rack and will be heading up to New Glarus Woods for nice ride and a tour of the brewery. The last time we wanted to but the the weather turned sour on us.

This morning a busted out a brick in the form of a 6.2 miler in and 7:14 min range, 15 mile ride at 17.7 mph on gravel and a 20 min core routine. Feeling good and have plenty in the tank for the 20 or so more miles we will ride as a family today.

Here are this week's totals -

Run Distance: 39.02 miles
Run Time: 4:37:41 min
Bike Distance: 77.15 miles
Bike Time: 5:22:06 min
Total Time: 13:03:35 min

Have a great Sunday everyone

Johnny K
Destroying Shoes One Pair at a Time ... Read full entry
johnnyk8 says:

We just got back from our bike ride in New Glarus. Phenomenal is all I can say. My seven year old rocked it on his new bike and had some awesome Swiss chocolates New Glarus is a Swiss colony type town.

The best.


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Rain Wind and Rest
Saturday, 24 July 2010 - Written by johnnyk8 [profile]
Today is a rest day for me. I actually woke up at 4 and looked out the window. Still completely dark and it was storming. So I will be taking my scheduled rest day today. Sleeeeeep.

Know what I love? Taking a rest day when I really need it for rest. Not to let pain subside or because I have to but don't want to. Today I just needed rest I was tired and sore. But not injured or on the edge of injury. Glad it worked out to fall on my regualr rest day. Slept like a baby too ;-)

So far the week is working out really great. I have logged over 32 miles running and have 50 on the bike. After Sunday's brick I'll be close to 40 and 70. I like getting the a 13 - 15 miler done on Monday.

I bought my son a Trek MT200 Mountain Bike Thursday night. Man does he love that thing. I'll tell you it was the best purchase I could have made. It has adjustable pedal, set and handlebar positions so as he grows the bike grows with him. Additionally When he is finally too big for it th... Read full entry
Mury says:

That does sound like a nice week. Have a nice rest day.


johnnyk8 says:

I just re-read my post. The iPhone does some strange things to the words I intend to type.

Thanks for dealing with all of my typos.


chrissy1 says:

Great weekly numbers and a great deal. Good stuff


dayglohalo says:

Awesome deal on the bike!


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More...
Two Tempo runs Today
Nice and Easy Today
Pushup Jacks and HR Corelation
Monday Blues? Get Outta Here!
Rest Day BBQ Day
I Decided to Head Out (You Knew I Would)
Sposta Rest On Saturday
And it was good.....

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