May 03 - Wakefield Rig MTB

Activity Route: -- Elev. Avg: 243 ft Location: Annandale, VA Elev. Gain: +6 ft Date: 05/03/08 Up/Downhill: [+734/-728] Time: 11:40 AM Difficulty: 3.8 / 5.0 Weather: Fair 76 F temp; 57% humidity 78 F heat index; winds S 10 Performance Distance: 8.73 miles Time: 1:08:53 Speed: 7.6 mph Pace: 7' 54 /mi Calories: 480 Map

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May 02 - Commute In B + Hains Point Loop

Activity Route: -- Elev. Avg: 9 ft Location: Arlington, VA Elev. Gain: +10 ft Date: 05/02/08 Up/Downhill: [+239/-229] Time: 07:03 AM Difficulty: 2.5 / 5.0 Weather: Overcast 61 F temp; 72% humidity 61 F heat index; winds S 9 Performance Distance: 8.61 miles Time: 0:34:10 Speed: 15.1 mph Pace: 3' 58 /mi Calories: 460 Map

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May 02 - PHT Run

Weird BF reading this morning at 13.5 - also some stomach distress so could be related. Knee was sore but ok. However, left buttock high inside very sore post run with soreness radiating down quad to knee. Activity Route: -- Elev. Avg: 12 ft Location: Arlington, VA Elev. Gain: +7 ft Date: 05/02/08 Up/Downhill: [+856/-849] Time: 06:11 AM Difficulty: 2.9 / 5.0 Weather: Mostly Cloudy 61 F temp; 69% humidity 61 F heat index; winds S 7 Performance Distance: 4.76 miles Time: 0:45:23 Speed: 6.3 mph Pace: 9' 32 /mi Calories: 660 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 21 -1' 11 7.2 +0.9 +7 ft 2 10' 05 +0' 33 6.0 -0.3 -6 ft 3 11' 51 +2' 19 5.1 -1.2 +40 ft 4 8' 44 -0' 48 6.9 +0.6 -29 ft end 8' 16 -1' 16 7.2 +1.0 -4 ft Versus average of 9' 32 min/mile

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May 02 - Commute In A

Activity Route: -- Elev. Avg: 246 ft Location: Falls Church, VA Elev. Gain: -328 ft Date: 05/02/08 Up/Downhill: [+580/-908] Time: 05:26 AM Difficulty: 2.9 / 5.0 Weather: Partly Cloudy 61 F temp; 69% humidity 61 F heat index; winds Calm Performance Distance: 8.53 miles Time: 0:32:58 Speed: 15.5 mph Pace: 3' 52 /mi Calories: 444

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May 01 - Commute Out

Knee felt a little bit sore. Fast pace without seeming to push it. Activity Route: -- Elev. Avg: 162 ft Location: Anacostia Annex, VA Elev. Gain: +321 ft Date: 05/01/08 Up/Downhill: [+977/-656] Time: 05:42 PM Difficulty: 3.5 / 5.0 Weather: Mostly Cloudy 69 F temp; 50% humidity 69 F heat index; winds SE 3 Performance Distance: 13.06 miles Time: 0:56:54 Speed: 13.8 mph Pace: 4' 21 /mi Calories: 698

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Training Numbers to Date

Despite this knee pain and ITB, still up over the year. April was pretty close. A lot less run miles, and clearly a lot fewer long runs but still ok overall.

May 01 - Knee feels good

Moon's office called yesterday to say it's some sort of cyst. Today it feels great.

Scale

182.2/11.6 – Post Greenbrier Challenge

Greenbrier Challenge MTB Race

Results: 16th and the first guy to not go out for #7.

6 laps =~30 very hard miles.
2 lap (3:50:08.64): 0:32:11.68 0:32:44.23 0:45:19.30 0:36:05.53 0:39:18.10 0:44:29.80

Felt like a great race. Fast couple of early laps. Climbed exceptionally well. Knee didn't really hurt but left is starting to bother a little more. Sort of validated the notion that I don't belong in sport as I was riding with the younger guys and the older ones didn't come around. Need to bleed the Juicy 7s – quite annoying. Unlike Camp Hilbert, my shoulders and arms don't hurt at all. Much better bike. Fuel was 1 hour bottles of Perpetuem and a little Hammer Gel. I didn't have the courage to go out on the 7^th lap, but seriously had no brakes by the end of the day. Weather was ok but the course was extremely wet. Flatted on the 3rd lap.

Finishing lap 6, I was up by 1:34 and 3:48 on the two guys who ultimately finished ahead of me because they managed to get out for the 7th lap.

Additionally, based on the Sport Male 40-44 finishes it is reasonable to think I would have been at least 2nd. My first two laps were faster than the #2 guy and if I hadn't flatted....Plus, that was enduro pace. In the Expert Male Master 40-49, I probably would have been down in 15th or so behind Chris Clarke.