Mar 15 - Wakefield MTB (Rig)

GPS does not capture the switchbacks, so recorded mileage will always be a little less than what I rode. Activity Route: -- Elev. Avg: 245 ft Location: Annandale, VA Elev. Gain: +6 ft Date: 03/15/08 Up/Downhill: [+1177/-1171] Time: 03:20 PM Difficulty: 3.6 / 5.0 Weather: Fair 62 F temp; 28% humidity 62 F heat index; winds NW 9 Performance Distance: 10.74 miles Time: 1:16:57 Speed: 8.4 mph Pace: 7' 09 /mi Calories: 584 Map Elevation (ft) Speed (mph)

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Mar 14 - Commute In B

Activity Route: -- Elev. Avg: 16 ft Location: Arlington, VA Elev. Gain: +43 ft Date: 03/14/08 Up/Downhill: [+154/-111] Time: 07:07 AM Difficulty: 1.8 / 5.0 Weather: Overcast 46 F temp; 82% humidity 46 F heat index; winds E 5 Performance Distance: 4.86 miles Time: 0:23:10 Speed: 12.6 mph Pace: 4' 46 /mi Calories: 266

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Mar 14 - PHT Run

GPS data a little sketchy. Felt like I was running very fast, but pace doesn't reflect. First day of Race Caps Supreme and Anti-Fatigue Caps Activity Route: -- Elev. Avg: 14 ft Location: Arlington, VA Elev. Gain: +0 ft Date: 03/14/08 Up/Downhill: [+357/-357] Time: 06:17 AM Difficulty: 2.4 / 5.0 Weather: Overcast 46 F temp; 82% humidity 46 F heat index; winds E 5 Performance Distance: 4.73 miles Time: 0:45:56 Speed: 6.2 mph Pace: 9' 43 /mi Calories: 653 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 01 -0' 42 6.7 +0.5 +7 ft 2 10' 49 +1' 06 5.5 -0.6 +20 ft 3 10' 54 +1' 11 5.5 -0.7 +23 ft 4 9' 20 -0' 23 6.4 +0.2 -46 ft end 7' 56 -1' 47 7.5 +1.4 -3 ft Versus average of 9' 43 min/mile

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Mar 14 - Commute In A

Activity Route: -- Elev. Avg: 250 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 03/14/08 Up/Downhill: [+551/-879] Time: 05:15 AM Difficulty: 2.9 / 5.0 Weather: Mostly Cloudy 41 F temp; 88% humidity 41 F heat index; winds Calm Performance Distance: 8.60 miles Time: 0:36:32 Speed: 14.1 mph Pace: 4' 15 /mi Calories: 455

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Mar 13 - Commute Out

Activity Route: -- Elev. Avg: 171 ft Location: Anacostia Annex, VA Elev. Gain: +319 ft Date: 03/13/08 Up/Downhill: [+935/-616] Time: 05:34 PM Difficulty: 3.5 / 5.0 Weather: Mostly Cloudy 59 F temp; 45% humidity 59 F heat index; winds S 9 Performance Distance: 13.22 miles Time: 0:58:05 Speed: 13.7 mph Pace: 4' 23 /mi Calories: 707

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Mar 13 - Local Run

Easy run. Still recoverying from Camp Hilbert. Activity Route: -- Elev. Avg: 269 ft Location: Falls Church, VA Elev. Gain: -3 ft Date: 03/13/08 Up/Downhill: [+305/-308] Time: 06:12 AM Difficulty: 2.8 / 5.0 Weather: Fair 30 F temp; 81% humidity 30 F heat index; winds Calm Performance Distance: 3.88 miles Time: 0:39:02 Speed: 6.0 mph Pace: 10' 04 /mi Calories: 536

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More on the Camp Hilbert MTB Enduro

The results are posted and I was 8th of about 44 11th out of 43. I thought I'd be around 8th, and my situational awareness was really off since there were 2 guys ahead of me finishing the 7th lap who opted against running an 8th. And a few that made the 5:00 cut-off right behind me, but couldn’t continue for the 8th. Going back out on 8 was hard, but I knew it would be 40 minutes of pain for a week’s worth of satisfaction, and I was right. Besides, the 8th was fun. I was on the Rig and just rolling along. It was good to change up the body position. I struggled up some of the hills but nothing too serious. I did pass 4 guys, but looking at it, I guess I had lapped them at some point and they were finishing number 7. I had wanted to do as many laps as the winner, but he lapped me on my 8th, his 9th.

(Update: the results have been updated and I moved from 8th place to 11th. Have to admit it's disappointing)

Liza did really well – third place. I knew she did better than she thought she did.

We both are now ranked in the VORS series and it may be worth tracking that to see what consistency might bring.

The Rig really does corner better than the Trek. The Trek performed fine – no mechanical issues at all. Shifted smooth all the way through and trouble areas like the pivots and rear hub are fine. I still think the suspension might have something to do with why my arms were so tired. But I could maintain better speed with the Rig in the corners and the braking doesn’t compare.

Thoughs and Questions I now have:

1. When I finished, I was about at the bottom of the tank. Some reserve, but not much. Cutting 3-4 minutes off the first couple of laps would not have made much difference.

2. Will 2008 suspension technology and 29" wheels really do that much better than 2002 suspension technology and 26" wheels - and, if so, will the difference be worth it?

3. Would a more formal rest plan have worked better?

4. Can I lose 6-9 lbs?

5. Training: better quality or more quantity and how do I do that? Up at 0430 on Tuesdays and Fridays? More core?

Mar 10 - Scale

182.4/12.3 Post race.

For reference:
3/12/2007 scale was 178.2/11.8

Mar 09 - Camp Hilbert MTB Enduro Race

Camp Hilbert MTB Race put on by Run, Ride Race

Results here

8 laps, approximately 48 miles at about ~5:40. Good, hard day. Pain but no injuries. Rig on the last lap.


Fueling was 2 x small bottles of 5 scoops of Perpetuem, some Hammer gel, water, 2 x Red Bulls. Seemed to work fine. I did not follow any pre-race rest plan and any longer and I would need a real plan. Some pain in the right knee and quad on about lap 6 but it went away. Then some pain in the left knee, but again, went away.

Next morning - lower back pain, tricep pain, hip flexor fatigue and soreness. General fatigue in legs