tag:blogger.com,1999:blog-25312218867590182532024-03-12T23:48:08.397-04:00Rise over RunRickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.comBlogger288125tag:blogger.com,1999:blog-2531221886759018253.post-79959954331438638282012-07-05T10:11:00.000-04:002012-07-05T10:11:05.779-04:00After over 2 months off...Before today, the last time I ran was May 6 with my son in his first 5k, The Bearwallow Beast. And before that was April 21st at the Smokey Mountain Relay. I had intended to take a little time off of running after the Relay because I started to feel all those little warning signs of injury. Plus, I had caught the the Cycling Bug, more specifically, the cyclo-cross bug. I have been really enjoying my time on the bike, but I just don't feel I have enough time to maintain the level of bike fitness, as well as over-all fitness, that I'd like to. As I continue to get better on the bike I feel that my over-all fitness has suffered a little and that's why I decided to add running back into my routine. I've been able to do some pretty long rides without much difficulty and want to improve on that, but the amount of time it takes on a bike is just far more than what it takes with running. <br />
Anyway, this morning I expected to have a good run since I had been cycling, but man, that 5 miles in 45:00 was hell!! Rude awakening, but probably should not have expected to feel comfortable at all.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeq4xbNXYk9jQTrs-Hkd8hZk_7XRDYR79-DySPjgCKfINoj60vM9034iOakuA7TBV7e5SOR6fLVNzqdpFhUT-ZIHoDgudG7toARbYtKD-KZlAxkV0KLObY1SsFMrHi8idNlPTP3DJZFiA/s1600/bikeonbw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeq4xbNXYk9jQTrs-Hkd8hZk_7XRDYR79-DySPjgCKfINoj60vM9034iOakuA7TBV7e5SOR6fLVNzqdpFhUT-ZIHoDgudG7toARbYtKD-KZlAxkV0KLObY1SsFMrHi8idNlPTP3DJZFiA/s320/bikeonbw.jpg" width="240" /></a></div>
Nonetheless, I'm pretty jazzed about adding running to my new found love of cycling.Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com1tag:blogger.com,1999:blog-2531221886759018253.post-89412278621952144742012-02-20T14:35:00.006-05:002012-02-20T14:37:29.332-05:00Snow Fell<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB5OO4Yh9okf51njb-voKAOCGtL-xILxeVrBwvaCgGUs1KEM_G3gP9uhmkNG8sgy1FfGkUPWqMSRxxTQurZTm-YJxjjK6LrGvAtSHI2qmN8Pi9NU3CnRTIEkzdnBUkGsYZpK10SYjk5yo/s1600/5.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB5OO4Yh9okf51njb-voKAOCGtL-xILxeVrBwvaCgGUs1KEM_G3gP9uhmkNG8sgy1FfGkUPWqMSRxxTQurZTm-YJxjjK6LrGvAtSHI2qmN8Pi9NU3CnRTIEkzdnBUkGsYZpK10SYjk5yo/s320/5.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5711304231329837314" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGleivksemgRgvXvQ43PSxvNhN9rcCNMIRkfU-9yQCiHKlisO_60-qCXK_857VUly-iEFOx05SQa2rFH5swV_ssXmABtMi3G9U2elgGyBDrkW1T7qxqxoUbHZmlw9KvvMiZQqSXkkNEDk/s1600/4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGleivksemgRgvXvQ43PSxvNhN9rcCNMIRkfU-9yQCiHKlisO_60-qCXK_857VUly-iEFOx05SQa2rFH5swV_ssXmABtMi3G9U2elgGyBDrkW1T7qxqxoUbHZmlw9KvvMiZQqSXkkNEDk/s320/4.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5711304151945794402" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDdwasZ0OMRFNXGaZAlt5zJzxQA0aIhQEYNCMTNN5MzOSGPX-Qa4HjFBx67ow01s4QRBHAlYAVugYBygl8Lk02iAvQ8ZZXOK1DpsDo_79wqSJodjIS6UZW1tjmVpHrGQ-eXLhiuYDTyA8/s1600/3.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDdwasZ0OMRFNXGaZAlt5zJzxQA0aIhQEYNCMTNN5MzOSGPX-Qa4HjFBx67ow01s4QRBHAlYAVugYBygl8Lk02iAvQ8ZZXOK1DpsDo_79wqSJodjIS6UZW1tjmVpHrGQ-eXLhiuYDTyA8/s320/3.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5711304052328225154" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7iokJpFv8guBAEn0KuLJ-qB7spJdQYk8vr9bYbj6w0ufkd0_mdEgZCSEdzJKTSmbMS5c69uPClC95I8qNSHGuqO4nr1D1mXyaXuuRajrXi66k-R6a7TrQMinbzd6rhFEmJ8flj1pwMiU/s1600/2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7iokJpFv8guBAEn0KuLJ-qB7spJdQYk8vr9bYbj6w0ufkd0_mdEgZCSEdzJKTSmbMS5c69uPClC95I8qNSHGuqO4nr1D1mXyaXuuRajrXi66k-R6a7TrQMinbzd6rhFEmJ8flj1pwMiU/s320/2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5711303941280392786" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf2pmYikMDxslltmvUtQZ7hUDfHcUa-nRhJqMFDPofed0W-Ox0gRN_TFtq6BNE2PQfRAN-oPfDFCiJ1wLd7_f17MjdPBe0z8fDMIL8zo4_Dn2CLAb9XRtiYC6oTjj8K8idoCFp7UYFW88/s1600/1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf2pmYikMDxslltmvUtQZ7hUDfHcUa-nRhJqMFDPofed0W-Ox0gRN_TFtq6BNE2PQfRAN-oPfDFCiJ1wLd7_f17MjdPBe0z8fDMIL8zo4_Dn2CLAb9XRtiYC6oTjj8K8idoCFp7UYFW88/s320/1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5711303850535192370" /></a>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com1tag:blogger.com,1999:blog-2531221886759018253.post-47562537652294866842012-01-10T13:43:00.000-05:002012-01-10T13:43:00.588-05:00Some VerticALE Mile photos<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV2kIAZPh6jKbJymRCYbGlblv3mDRyZLeObXrkOv7UXLafVGmYoVFtnaJwHcGhInUDgN0oYPmhzKKaD3KSP0Cs6f3KbZDQFHsINZdau5pvd4WOQ5ZChuUeFRsF1rL68sdQoUKkkVZ8sy0/s1600/verticalegroup2.jpg"><img style="display:block; 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margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8VxZUEAJHeenaWxAgL0Dt1E8ADAqGsy1YrhUIfZt7PTOGiuPLxaKFgoQRHvzQiu4gRPcJPq-NMp_7Y2A7hDQCq8_-Uqp65TyPu2nolO7i30P4j281n4UKKbXunLjaIg4OzGPnRbzGV-8/s320/lindsey.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5696069880640495314" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0LJDqikJ8JtDlnhXoBfUMXSO15-gKPT7GgHsPap6DJeM438rsBZNugEUdsAXUaoXsK3pIeohnvckBGHCnsr3VfPibURMOMjuDqt4EUARSK-JHJHFUIdSI2ahTO5XNNKOlPw-3Fm13JMg/s1600/lindseydrunk.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0LJDqikJ8JtDlnhXoBfUMXSO15-gKPT7GgHsPap6DJeM438rsBZNugEUdsAXUaoXsK3pIeohnvckBGHCnsr3VfPibURMOMjuDqt4EUARSK-JHJHFUIdSI2ahTO5XNNKOlPw-3Fm13JMg/s320/lindseydrunk.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5696069575760268178" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaZyZYpqx2dZY2rw1dAsI_Bmqwh86wfgzyhML4uMvmrxBUueuvsTpZXRfGn3mTilO8YsDGLdVlFGlWkNr4ZKP1mQhYwEK_ZZo5AYwr7gjYmSJMQfsy6jDb_Q2TokPw4R0_8dqLmSMlpxI/s1600/adaminjury.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaZyZYpqx2dZY2rw1dAsI_Bmqwh86wfgzyhML4uMvmrxBUueuvsTpZXRfGn3mTilO8YsDGLdVlFGlWkNr4ZKP1mQhYwEK_ZZo5AYwr7gjYmSJMQfsy6jDb_Q2TokPw4R0_8dqLmSMlpxI/s320/adaminjury.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5696069303489561986" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_KZrQ3oTrOwdj2PxShqqk-L0NOmINKlxRz2UONxnPtsgBHZT9lE1R-mLoAa2GtRCWij9huYLx-2j8VZmRE1VuTiYzTq6wIpX6zDbhFBJBlWcI2W3pfspYnypIjlJ1vNL-cP_j7SJFFrM/s1600/adamtim.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 223px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_KZrQ3oTrOwdj2PxShqqk-L0NOmINKlxRz2UONxnPtsgBHZT9lE1R-mLoAa2GtRCWij9huYLx-2j8VZmRE1VuTiYzTq6wIpX6zDbhFBJBlWcI2W3pfspYnypIjlJ1vNL-cP_j7SJFFrM/s320/adamtim.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5696069040714067234" /></a>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com5tag:blogger.com,1999:blog-2531221886759018253.post-23171003317202524522012-01-08T17:21:00.011-05:002012-01-11T18:29:18.180-05:00VerticALE quick wrap up<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOYuHw4j_ERBIXIgAHcHwl01rkgarTsxcfG0wmlRAx7Fjg2i2qdp4zwo1gAOgVsYQlJsS4Z3QrRg3IM3ISVs8iOfbsspCtdk2-NG-AYnUkfz2OeHgG-a4C_ulfJShWnP4MBy5VtwkJheQ/s1600/timmy.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOYuHw4j_ERBIXIgAHcHwl01rkgarTsxcfG0wmlRAx7Fjg2i2qdp4zwo1gAOgVsYQlJsS4Z3QrRg3IM3ISVs8iOfbsspCtdk2-NG-AYnUkfz2OeHgG-a4C_ulfJShWnP4MBy5VtwkJheQ/s320/timmy.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5696520555723340626" /></a><br />All I can say is watch out Slim...<br /><div>You don't tug on Superman's cape</div><div>You don't spit in the wind</div><div>You don't pull the mask off a ole' Lone Ranger </div><div>And you don't mess around with <a href="http://timnlinds.blogspot.com/">Tim.</a></div><div><br /></div><div>Yeah, <a href="http://timnlinds.blogspot.com/">Tim</a> went 11:58 followed by </div><div><a href="http://jonharrisons.blogspot.com/">John</a> at 12:48, </div><div><a href="http://wnctrailrunner.wikispaces.com/Pitchell+100k">Adam</a> 14:12, </div><div><a href="http://adventuresinpisgah.blogspot.com/">Clay</a> 14:26, </div><div><a href="http://trailsandjubilation.blogspot.com/">Brandon</a> 16:00 </div><div>All on a 663' mile with the last quarter (run with 48 oz of PBR in our bellies) being a 253' fell climb in the dense fog - absolutely perfect for this fun run! </div><div>Our top 5's total time was 1:09:24!!</div><div><br /></div><div>I would say, for myself, I had a great day of running and a poor day of drinking. My friend Brian summed it up as he was video taping us on the last quarter, he said to me "You have not properly trained for this Rick - far too much running and not enough drinking." </div><div>I can say that this is HARD. I can run hills and I can chug a beer, but I cannot BURP! This is the key folks, if your body won't burp immediately, it's tough to get the beers down. I went 18:54, spending 9:15 drinking and 9:39 running!</div><div><br /></div><div>Great time with even better people - photos and video to follow.</div><div><br /></div><div><br /></div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-43555606687253066782012-01-01T17:49:00.009-05:002012-01-12T11:19:38.732-05:00The 1st Annual VerticALE Mile<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim0M5JwZo_eAzJhbQrp2Z6PqRuYV4yZcu_11bV6USRqHxaGhfiH_QwnVsoOcnj6UKOMlsyHKSNjcG6kEZ8srOGotnUCrAvMqxWcnCx6aK_f388laRmO5v7iaMaO0-VH9Gr7y2T8Ur0OOg/s1600/adamfinish.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim0M5JwZo_eAzJhbQrp2Z6PqRuYV4yZcu_11bV6USRqHxaGhfiH_QwnVsoOcnj6UKOMlsyHKSNjcG6kEZ8srOGotnUCrAvMqxWcnCx6aK_f388laRmO5v7iaMaO0-VH9Gr7y2T8Ur0OOg/s320/adamfinish.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5696780943722662338" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3_Nn-pkCREAFl1cOjPdk15eTlQeN9b4dUaMWqUzu2Wa8zo-iJiPuMgG5Z-TAGElZvMJDCba2vxETd1YlsoEGs3-0q69kLY29RRb-5PSZre3Uasu_8CG3QKSlSgESHDLVU6gz7B6lC5vE/s1600/timafog.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3_Nn-pkCREAFl1cOjPdk15eTlQeN9b4dUaMWqUzu2Wa8zo-iJiPuMgG5Z-TAGElZvMJDCba2vxETd1YlsoEGs3-0q69kLY29RRb-5PSZre3Uasu_8CG3QKSlSgESHDLVU6gz7B6lC5vE/s320/timafog.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5692800328473275250" /></a><br />My fellow <a href="http://wnctrailrunner.wikispaces.com/home">WNC Runners</a> are going to get together next weekend to hopefully start an annual tradition, the<a href="http://wnctrailrunner.wikispaces.com/VerticALE+Mile"> VerticALE Mile.</a> <div> Yea, we nicked this from<a href="http://irunmountains.blogspot.com/2011/12/vertical-beer-mile-2011.html"> Nick</a>, but what can I say, it's a great idea.<div><br /></div><div>Won't be surprised if <a href="http://timnlinds.blogspot.com/2012/01/ending-2011-in-style.html">this guy</a> goes close to 12:00 on this 650' mile.<br /><div><br /></div><div>It will be hard to wait a full year for the next one so I'm sure we'll do a few practice runs throughout the year. Hope to see a lot of you out there next weekend!!</div></div></div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com0tag:blogger.com,1999:blog-2531221886759018253.post-76986136287496419802011-12-31T08:10:00.002-05:002011-12-31T08:17:33.860-05:008 Day Week 52 - 9,300' (609,200')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQJnjnVITEt9X2iBFmwZiU1mBwamGpUfaVGm-hiMJiUBTkg7b47swmD_UUPHCdPz66r4KhJckzqBohBAOrIbjkObgycz-0-hlPByuXJrGLvX0V4lfsyDqzUUp3UR0FxVDptFXMOmrsQx4/s1600/lakelure.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQJnjnVITEt9X2iBFmwZiU1mBwamGpUfaVGm-hiMJiUBTkg7b47swmD_UUPHCdPz66r4KhJckzqBohBAOrIbjkObgycz-0-hlPByuXJrGLvX0V4lfsyDqzUUp3UR0FxVDptFXMOmrsQx4/s320/lakelure.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5692280986980480738" /></a><br />358 - 0'<div>359 - 3,200' - Little Pisgah w/ an extra 1,000' rep.</div><div>360 - 0'</div><div>361 - 0'</div><div>362 - 1,000' - Roads</div><div>363 - 1,300' - Mountains to Sea Trail</div><div>364 - 1,800' - Bear Wallow x 3</div><div>365 - 2,000' - Early morning Driveway reps x 10.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com0tag:blogger.com,1999:blog-2531221886759018253.post-81166565196059008712011-12-25T13:29:00.003-05:002011-12-25T13:41:37.544-05:00Week 51 - 6,000' (599,900')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuzvg3H8q_5PhUmm2Kijnhj-8-xaasW-iNak2ahTkxjCjqkygu4E8QjuAusT8vHLxx6OsfQgiXC_vWOQrHWQS-aTZ8DZOelhPG98lprONTxLEamsq3rt0Xx_KNK7zOhMIUf7zHTu-LaWE/s1600/takoda.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuzvg3H8q_5PhUmm2Kijnhj-8-xaasW-iNak2ahTkxjCjqkygu4E8QjuAusT8vHLxx6OsfQgiXC_vWOQrHWQS-aTZ8DZOelhPG98lprONTxLEamsq3rt0Xx_KNK7zOhMIUf7zHTu-LaWE/s320/takoda.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5690137988759933522" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnX7ST_CRjap5IJjmG3oakZHb3cWe7Fdh2O7_bm9ndy1SbcdHWWSgnzpSMaxgkLiHRnWt8iOBXz7VzamOjIXmW42vx2cjzVf41BC7Ty5nAbTwkFH102WC9vkXdvHp3lYW6pU8XUn_S7fc/s1600/timatakoda.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnX7ST_CRjap5IJjmG3oakZHb3cWe7Fdh2O7_bm9ndy1SbcdHWWSgnzpSMaxgkLiHRnWt8iOBXz7VzamOjIXmW42vx2cjzVf41BC7Ty5nAbTwkFH102WC9vkXdvHp3lYW6pU8XUn_S7fc/s320/timatakoda.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5690136474293373826" /></a><br />351 - 2,000' - Driveway Reps x 10<br />352 - 0' - sick<br />353 - 0' - sick<br />354 - 0' - sick<br />355 - 0' - sick<br />356 - 2,200' sick of being sick - DW Reps x 11<br />357 - 1,800' Bear Wallow x 3Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com5tag:blogger.com,1999:blog-2531221886759018253.post-1054226163781417992011-12-17T08:34:00.002-05:002011-12-17T08:43:30.041-05:00Week 50 - 12,600' (593,900')Last week I listed the week as "Week 50", but realized this morning that this is Week 50! Went back and looked and saw that I mis-typed back on week 36. That's like finding some money in my pocket! With 2 weeks left in the year I'm just 6,100' away from 600,000. <br /><br />344 - 2,000' - Driveway Reps x 10 - moderate effort.<br />345 - 0'<br />346 - 2,200' - Little Pisgah.<br />347 - 2,800' - Shut-In.<br />348 - 2,400' - Bear Wallow x 4 - moderate effort.<br />349 - 2,200' - Back Roads.<br />350 - 1,000' - Roads.Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com0tag:blogger.com,1999:blog-2531221886759018253.post-12169112559344094512011-12-12T13:46:00.007-05:002011-12-12T14:17:06.045-05:00Nice and easy up Little Pisgah<div>It's going to be a while before I get sick of this climb. </div><div>2,200' and pick your path for a number of different ascents between 4&5 miles. </div><div>Then enjoy a fun descent. </div><div>Nice little place here just 100 meters from the trail head.</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfY_F-O9vsIZzWxK0V7iqCAMrCgf9p5mIRqBdFm7NocArKCznisvStbUQSjGClpfoLJ_AWHygQ8q4600lzHccURhj6QE21e74GJT_JvqivNzCNKPtJjQyDohxJePq6doMWVaqNkxcppSQ/s1600/lphouse.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfY_F-O9vsIZzWxK0V7iqCAMrCgf9p5mIRqBdFm7NocArKCznisvStbUQSjGClpfoLJ_AWHygQ8q4600lzHccURhj6QE21e74GJT_JvqivNzCNKPtJjQyDohxJePq6doMWVaqNkxcppSQ/s320/lphouse.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5685316050155042754" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg911lKrmTjIEh2Q5mqAl7cdFz54VX3RxfOoxbwGw1GuXOaELKdQbAmqskW2pMAboqQJLKUm0OjlcsEbZhnIJCtCiR2tQuU-bapDXQa79UFQhrUBuVp_dD4Vb1pZIQ7jMNOzN6o3smUJzY/s1600/topoflp2.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg911lKrmTjIEh2Q5mqAl7cdFz54VX3RxfOoxbwGw1GuXOaELKdQbAmqskW2pMAboqQJLKUm0OjlcsEbZhnIJCtCiR2tQuU-bapDXQa79UFQhrUBuVp_dD4Vb1pZIQ7jMNOzN6o3smUJzY/s320/topoflp2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5685315896595836370" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkIJDnXFUlNURj-wABbb8sYcTXQiwhpW4h6Y5b3HP8FkElnLwq4pVqA7m-SFX0c2x_IslOJwikyuAM2MCRGo8vBqeGIj_c8ccBUBb7yoRGQ191V87eKIncrZ49g9gIE1HWRMglY18Xd8k/s1600/topoflp.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkIJDnXFUlNURj-wABbb8sYcTXQiwhpW4h6Y5b3HP8FkElnLwq4pVqA7m-SFX0c2x_IslOJwikyuAM2MCRGo8vBqeGIj_c8ccBUBb7yoRGQ191V87eKIncrZ49g9gIE1HWRMglY18Xd8k/s320/topoflp.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5685315812589503234" /></a><br /><br /><div><br /></div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com1tag:blogger.com,1999:blog-2531221886759018253.post-18694443327589574322011-12-10T04:58:00.005-05:002011-12-10T05:40:04.613-05:00Week 50 - 11,200' (581,300')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizBgOak5qWfTvv_uGBHkxNJraO8-yj9dpHcWxJwP8QHfY-mG389kFCrxgob3At4qg57rLA2GhrIgODRokdFELYQ7TvwLd1Oj0tY0shcuyXHJKZTXfjdUydUT6Q9hsxJ4ggDor2JhOo2MQ/s1600/timadown.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizBgOak5qWfTvv_uGBHkxNJraO8-yj9dpHcWxJwP8QHfY-mG389kFCrxgob3At4qg57rLA2GhrIgODRokdFELYQ7TvwLd1Oj0tY0shcuyXHJKZTXfjdUydUT6Q9hsxJ4ggDor2JhOo2MQ/s320/timadown.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5684439903162918946" /></a><br />344 - 1,600' - Driveway Reps x 8 - moderate.<div>345 - 0'</div><div>346 - 3,000' - Bearwallow x 5 with 4 x 1 mile reps.</div><div>347 - 1,000' - Roads</div><div>348 - 2,400' Driveway reps x 12 with middle 6 hard. 2:45, :48, :43, :43, :44, :27.</div><div>349 - 2,200' - Little Pisgah</div><div>350 - 1,000' - Roads. Did 3 flat 1/4'ers during this run - 1:25, 1:20, 1:20.</div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAmBHuDd4Tthc446j7bKV5ARitCA1ypJlXwTqqFGLMwee0tUbEb6SklZ0ZtQ5VjnoJ2G2K7Etft7LRV3BicTah6vFu82nwk06uqB0QcmoQ68PKUJG_EccenovrP8-4lRlCpHF7zGoiVgo/s1600/goldenbrown.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAmBHuDd4Tthc446j7bKV5ARitCA1ypJlXwTqqFGLMwee0tUbEb6SklZ0ZtQ5VjnoJ2G2K7Etft7LRV3BicTah6vFu82nwk06uqB0QcmoQ68PKUJG_EccenovrP8-4lRlCpHF7zGoiVgo/s320/goldenbrown.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5684443636791427026" /></a>My new favorite hill - <a href="http://www.youtube.com/watch?v=AWAsI3U2EaE">Golden Brown</a> with a touch of grey.<br /><div><br /></div><div></div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com0tag:blogger.com,1999:blog-2531221886759018253.post-18765542595141734342011-12-08T06:55:00.004-05:002011-12-08T17:47:59.003-05:00Mile Reps<div>Did a few mile reps on a 650' hill the other day. Love this kind of weather and running through the fog!</div><div><br /></div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxfQE7MhHxol33EqACVpOsri0PVnle9rUKljz6v3YZTaJs3sdHGGFEkqBrowncMCwokG77g3DMlTMA9218Gtw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><div><br /></div><br />A friend sent me this photo - cracked me up!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij4DeahL5nkiwe479sbAG8S5zPqqbAo96CVE4PeiEAALPqgJW1JAVMj1eIliRCkZ7SxF14jhBRF1hBb9eJmO3VUh2fFE_qB9YoS0TFH4fRqkuOSbXDKbgZ-9iAbFUlmTfeagy6nYudnew/s1600/girlrunning.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 204px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij4DeahL5nkiwe479sbAG8S5zPqqbAo96CVE4PeiEAALPqgJW1JAVMj1eIliRCkZ7SxF14jhBRF1hBb9eJmO3VUh2fFE_qB9YoS0TFH4fRqkuOSbXDKbgZ-9iAbFUlmTfeagy6nYudnew/s320/girlrunning.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5683892734417737954" /></a>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-74276842739736558082011-12-02T12:40:00.000-05:002011-12-02T12:40:00.330-05:00Week 49 - 9,900' (570,100')<div>Nice view this morning from the top. Had <a href="http://www.youtube.com/watch?v=H2lRT3co53Q">a large double Jesus, chased down with a shot of Zen</a> while I was up here.</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6yTf2fRuzcn67VM1KGjfQgGkI0fcVNGcqg2bXGxG1bba0NWQSG3TQXdBn2z4ssQrUb1X0V_VQEuRc_kqu8mk6t8jtGPu5nD1X-MKt5xDGAvlrpg8FH23yrXsvaZxONFRWfINoE1epKVI/s1600/lptop.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6yTf2fRuzcn67VM1KGjfQgGkI0fcVNGcqg2bXGxG1bba0NWQSG3TQXdBn2z4ssQrUb1X0V_VQEuRc_kqu8mk6t8jtGPu5nD1X-MKt5xDGAvlrpg8FH23yrXsvaZxONFRWfINoE1epKVI/s320/lptop.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681580495063576738" /></a><br /><div>From here you can choose the shortest distance between 2 points, in this case 476' in .22, or continue on the gravel for another .9. My endurance fitness is down a little so I went with the .22.</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9_ZWGxr-bg4_-wbMc7efKjVoxxo6BefIFZvd-mDuYYWFMuXrPVx_AmFuFp5OWgcVufpYfeuEw-qdOXbG4_RKec48NgnQ3MIHBqjSQFwXzWh3Pn_PK18qqB6Nw24_17NnmBJchGiCW954/s1600/thefell.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9_ZWGxr-bg4_-wbMc7efKjVoxxo6BefIFZvd-mDuYYWFMuXrPVx_AmFuFp5OWgcVufpYfeuEw-qdOXbG4_RKec48NgnQ3MIHBqjSQFwXzWh3Pn_PK18qqB6Nw24_17NnmBJchGiCW954/s320/thefell.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681579587006337426" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLZ4-W8fWpAfHDy912ebOgCIruv8lT40pJywALGZF07HFtX98_iOQXQmIMgGc5zTi6wia1hYxL4i3-TI7L4Fv7oter7JeiObquPKdfv_Pb857MCrEGLkJsppLV4bfYYNsL8rQowazMrJY/s1600/atima.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLZ4-W8fWpAfHDy912ebOgCIruv8lT40pJywALGZF07HFtX98_iOQXQmIMgGc5zTi6wia1hYxL4i3-TI7L4Fv7oter7JeiObquPKdfv_Pb857MCrEGLkJsppLV4bfYYNsL8rQowazMrJY/s320/atima.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681579339187823314" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikKIYvCn0UO_zBCBuEEDPr2yAzHx79BQ6AUUUkCtABa2aRfFXdAosTnyZk5c_wcGbCy2e4mUoCPHQmmdDuzS_Ah_tTVSk38cE4f9HA9k9L0R9MlWubDCadrwJimWp7Kd2ds7goeyvWHms/s1600/onetree.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikKIYvCn0UO_zBCBuEEDPr2yAzHx79BQ6AUUUkCtABa2aRfFXdAosTnyZk5c_wcGbCy2e4mUoCPHQmmdDuzS_Ah_tTVSk38cE4f9HA9k9L0R9MlWubDCadrwJimWp7Kd2ds7goeyvWHms/s320/onetree.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681579200670669154" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuTjWaZMt6qzgq44fRvPvid_ddF2oib67pfIqgdYbb8M6nQrMusrJnsEqBZFD8z0ecP8KhKInwdzFpGQV9Yd7XwGWcbMCoDgqYgLJ5XgBRGKuujG2CgC_qQQwJR4_cNA_zLlm6uGvpBbE/s1600/timasnow.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuTjWaZMt6qzgq44fRvPvid_ddF2oib67pfIqgdYbb8M6nQrMusrJnsEqBZFD8z0ecP8KhKInwdzFpGQV9Yd7XwGWcbMCoDgqYgLJ5XgBRGKuujG2CgC_qQQwJR4_cNA_zLlm6uGvpBbE/s320/timasnow.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5681579058544079730" /></a><div>Close call around the 2:00 mark here.</div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyOW_NcpZSHWRvhnC0l-t7Bs8lBBJXrkA0UYmZFsmrxvg5x3ezMs83Db7I2F2SA09MfhyuZuPqkBMrP6bEqdw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><div><br /></div><div>337 - 0'</div><div>338 - 0'</div><div>339 - 2,400' - Driveway Reps x 12.</div><div>340 - 1,000' - Roads.</div><div>341 - 2,500 - Hickory Nut Gorge/Little Pisgah Trails.</div><div>342 - 1,800'- Bearwallow x 3.</div><div>343 - 2,200' - Little Pisgah to the Summit this time!</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-15691200688383666692011-11-29T08:32:00.003-05:002011-11-29T08:48:27.343-05:00New Pitchell FKT by Mark Lundblad<p id="yui_3_2_0_13_132257335401537"><a href="http://www.blueridgeoutdoors.com/blue-ridge-blogs/partners-in-grime/the-pitchell-challenge-a-new-journey/">Great "race" report here.</a> </p><p id="yui_3_2_0_13_132257335401537">Read this just after listening to <a href="http://www.enduranceplanet.com/ask-the-ultrarunner-speedwork-for-ultras-benchmarking-your-base/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+EnduranceRadioDailyAudioInterview+%28Endurance+Planet+Podcasts%29&utm_content=FaceBook">Lucho on EP</a> answering the question about demons ;-)</p><p id="yui_3_2_0_13_132257335401551">This is an amazing course that <a href="http://wnctrailrunner.wikispaces.com/Pitchell+100k">Adam Hill</a> came up with - hoping Mark's run will lead to more FKT attempts.</p>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-30287440414508815032011-11-28T12:32:00.001-05:002011-11-28T12:41:08.631-05:00Some video experimenting<div>Wow! Just watched these after I posted them and they are far too pixel-ly. Nothing much to see here, really.</div><div><br /></div><div>Headed over to Little Pisgah this morning, but didn't do enough prep on the route and ended up just running up, down and around for a while for about 2,500' of vert. I guess I thought the route to the top was going to be real easy to follow, but about 1.25 miles in I suddenly had 4 different colored trail markers to follow - white, blue, yellow and red. This area can be like the Bermuda Triangle sometimes, so with the heavy fog and my lack of clothing I decided not to take any risks and just stick to where I was comfortable finding my way back. In the meantime, I decided to see how awful I was at video. This takes a good amount of practice! The first thing I need to do is SLOW DOWN!!! I think I get a little side tracked with the camera and scenery and forget about what I'm actually running up. Anyway, the next available clear day I have to run I will certainly be heading to the summit of Little Pisgah with a little better filming.</div><div><br /></div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxh0hhyoe-43sTmar3vIoVrD5F5ETBuA6FPlmB5gDUe1iXWkSEKknMPB8hhMPo75ncxocWd49SvfdCgkxNi-Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzMQCvsYL7J1wmls_4GaUizLRxuAkIIMqIxLz1fTb02V-XgcsfKrSolBHd9l4eVemuiCpa7W04QThZQsl8g1g' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzrUVPmynf3RRzVqpHXdFmjo13zkPfpBAa-faXjM-E4n6-3ErmvlVy2Nuan8ea0h1djgZzEfkbdXUYWo95XrA' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-22745974113337927852011-11-25T17:36:00.002-05:002011-11-25T17:43:49.022-05:00Week 48 - 8,400' (560,200')330 - 0'<div>331 - 0'</div><div>332 - 2,200' - Roads</div><div>333 - 2,100' - Mountains to Sea Trail</div><div>334 - 1,800' - Bear Wallow x 3</div><div>335 - 2,300' - Turkey Quarters on Bear Wallow - see previous post</div><div>336 - 0'</div><div><br /></div><div>Not a whole lot has changed with the knee. Took 3 full days off and it felt even worse. Monday's run, day 332, was awful, then the next 3 days my knee felt great. Seems pretty simple at this point - the knee feels better when I run, so that's what I'll do. At my age I should expect some aches and pains that come with the pounding of trail/mountain running. </div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-3971795135034065392011-11-24T13:44:00.000-05:002011-11-24T13:44:07.493-05:008 Turkey Quarters w/225' each<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxxf-m-otzAf9f6oezlQTIwCRbdMZnqRxx2RJg41yhi6a8w3Ght2it0Sn8Pn9gd486PeQIrNL7HRbFx1O5mVw' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com3tag:blogger.com,1999:blog-2531221886759018253.post-22944197469238786912011-11-23T09:14:00.001-05:002011-11-23T09:16:28.958-05:00Windy Wallow<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw0VrwqIflVA4nynPbsQ0qdcHxYUrADDlOJMV8tjXKAYO3kARxfOgbVejZU2Lk8ZSO9Pmr5UJMOyDIj3Is_jg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><div>Shakin' the legs out this morning on Bear Wallow listening to the sweet sound of what was in my face on the climb.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-25402123390155884882011-11-18T08:59:00.006-05:002011-11-25T17:47:13.999-05:00Week 47 - 11,100' (551,800')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFf9r_mbGidthXCs9jf1TpZMOm7PLfP3yZoLJ89lGE8LCkDt-OMjkpbGU8VSQCG1JCeYep596xQLIEX1b6t5v_d4kELYhcdT-U2chLivI7lKbY4sZsz5uD3bCrxFVgPh0Zq2ltCBMPxFs/s1600/timabear.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><br /><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFf9r_mbGidthXCs9jf1TpZMOm7PLfP3yZoLJ89lGE8LCkDt-OMjkpbGU8VSQCG1JCeYep596xQLIEX1b6t5v_d4kELYhcdT-U2chLivI7lKbY4sZsz5uD3bCrxFVgPh0Zq2ltCBMPxFs/s320/timabear.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5676338448012888674" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoH4h5A67RgdkRhGD4eAfz52ZCC9dwMQXH8IA4YpnVX4LNsLeimbsvAEQEX0U6LIg8R7WP_cVzkszA9xjFJNlB32RLLBQjvcxgEInptVeN89NFpupDlgybcpy_RZXyDiEW21p0-iBHZ6E/s1600/timanov17.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoH4h5A67RgdkRhGD4eAfz52ZCC9dwMQXH8IA4YpnVX4LNsLeimbsvAEQEX0U6LIg8R7WP_cVzkszA9xjFJNlB32RLLBQjvcxgEInptVeN89NFpupDlgybcpy_RZXyDiEW21p0-iBHZ6E/s320/timanov17.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5676338232184861042" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgC-I-jm6batWIykgKAjjkhh57jCenqJR7PjWFFuN5HPN9_m3RM-HhCp-GlTULblfFITpNAUUROV4A8nwY2ysythc38kpLz1XSZfcRAWHGaFL7RqEG-n5PmLTUXCXZTGlE_ng2YBIr6ak/s1600/timabw.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgC-I-jm6batWIykgKAjjkhh57jCenqJR7PjWFFuN5HPN9_m3RM-HhCp-GlTULblfFITpNAUUROV4A8nwY2ysythc38kpLz1XSZfcRAWHGaFL7RqEG-n5PmLTUXCXZTGlE_ng2YBIr6ak/s320/timabw.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5676337817843409154" /></a><br /><br /><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIuGlQSPw6ozfMsqNJa-YrksCBVi1Ce5u6apDksrPMTubNULiXzxB1-89RYEWhT5rSSjVkKLAXNxCs0hrfyshzvF8rqt5nQMUoQ-ZZVeJYlPhSaQZUfHm2vEcPxeQMkkjTgcNkWfGX3H8/s320/ntree.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5676336972411673666" /><br />323 - 2,000' - Driveway reps - easy.<div>324 - 0'</div><div>325 - 2,300' - Back Roads</div><div>326 - 1,000' - Roads</div><div>327 - 2,200' - Driveway reps x 11 with 2 easy, 7 hard, 2 easy.</div><div>328 - 3,600 - Bear Wallow x 6 nice and easy.</div><div>329 - 0' - Plan to take this day off as well as Sat and Sun. Knee feels great for some reason, but I know that a little break won't hurt anything so this is a good weekend for that.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-4082142772995425622011-11-16T08:48:00.002-05:002011-11-16T08:55:53.330-05:00Runner's kneeI think I may have a case of runner's knee. My knee is at its best while I am running and at its worst a few hours after runs and sitting. Some mornings its achy and stiff as well; a little sweeling, stiffness and all around achiness. It's my right knee(the good one) and the pain is on the inside part that's closest to my left knee, mostly felt on that bone that sticks out there. I've done a little research on WebMD and have realized this could be caused by shoes. It was about 2 years ago that I had a hip problem that was corrected with some insoles. Any suggestions out there on treating the symptoms as well as eliminating the injury? My knee feels the best while climbing so I am still a happy camper!Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com9tag:blogger.com,1999:blog-2531221886759018253.post-30041568800269391792011-11-11T10:38:00.003-05:002011-11-11T10:48:32.336-05:00Week 46 - 10,700' (540,700')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6fI4o1ENpdhUhvMR3f421DOkZ27txL3JwMNEl2Lrkb08S3APUsvZFMA_5TfgqrP_r5IqIDTpoqny9PluvTX01bcA-3VekUDsBIL7jc6Cve2UYJ75oYpJCOEIgeDmOUaH7SVpzEsBJuVA/s1600/icicles.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6fI4o1ENpdhUhvMR3f421DOkZ27txL3JwMNEl2Lrkb08S3APUsvZFMA_5TfgqrP_r5IqIDTpoqny9PluvTX01bcA-3VekUDsBIL7jc6Cve2UYJ75oYpJCOEIgeDmOUaH7SVpzEsBJuVA/s320/icicles.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5673763993214665826" /></a>316 - 1,700' at Sleepy Gap<div>317 - 0'</div><div>318 - 3,300' on Shut-In</div><div>319 - 1,300' Mountains to Sea Trail</div><div>320 - 0' - Was hoping to make <a href="https://www.youtube.com/watch?v=A418baaGOZc&feature=player_embedded">THIS RUN</a> with Mad A and Mike, but for sure next time. Love the fell runnin' portion of this one guys! Shirtless in Nov. no less.</div><div>321 - 2,000' on Driveway reps</div><div>322 - 2,400' Bear Wallow x 4. Temps in the 20's with high winds, but skies were clear with some great views. Saw my first icicles of the season.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com4tag:blogger.com,1999:blog-2531221886759018253.post-18808607612690141202011-11-04T16:59:00.002-04:002011-11-04T17:05:51.160-04:00Week 45 - 12,100' (530,000')<div><a href="http://www.youtube.com/watch?v=InZRvJXhAO8&feature=youtu.be">Cool video and great song</a></div><div><br /></div>309 - 2,000' - Roads<div>310 - 0'</div><div>311 - 2,300' - Back Roads</div><div>312 - 1,300' - Mountains to Sea Trail</div><div>313 - 1,300' - Mountains to Sea Trail</div><div>314 - 3,000' Driveway Reps x 15 hard</div><div>315 - 2,200' Driveway Reps x 11 easy</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com2tag:blogger.com,1999:blog-2531221886759018253.post-19920019131761551002011-11-03T21:09:00.003-04:002011-11-03T21:24:24.420-04:0015 quarters w/200'<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWNn9Icd9Ey513baHHpbHOtvj9SpX-2BvwX19046H-ZDlv80sNz4Zl20JGB_QEl0O-aL_HIYZNNYLvhHhbnglEUu3OlpZU2rPiTw8535dONIMOt933Vptd8vXYuxPWiQByynSb62YaiU0/s1600/felltrail.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWNn9Icd9Ey513baHHpbHOtvj9SpX-2BvwX19046H-ZDlv80sNz4Zl20JGB_QEl0O-aL_HIYZNNYLvhHhbnglEUu3OlpZU2rPiTw8535dONIMOt933Vptd8vXYuxPWiQByynSb62YaiU0/s320/felltrail.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5670942286081917730" /></a><br />Had the urge to just go short and hard today and used my driveway rep route to accommodate my needs this morning. So I did 2 warm up reps and saw that I was at the 2:53 range for the quarter and about 200' climb. The 3rd I went balls out just to see what I could do and saw a 2:21 and decided I pick somewhere between for the final 12 and pretty much hit the 2:35-2:40 mark for each. Was enjoying some good music on the ups/hards and downs/easy. Here's a few of my favorites of the morning and I'm sure you can guess what was playing on the the times I was <a href="http://www.youtube.com/watch?v=-zJyggS0FGM">blissfully burying myself</a> and when I was <a href="http://www.youtube.com/watch?v=DjZMhzGkghw&feature=related">peacefully recovering</a>.Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com8tag:blogger.com,1999:blog-2531221886759018253.post-87812228118253300312011-10-30T18:16:00.004-04:002011-10-30T20:04:25.594-04:00Week 44 - 13,900' (517,900')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiwJpRokGATphvtDaAR8kyDZStudbbZkSy1Tb7d61IYyLT344W2q-4Pa-ZP0cBs1ioI0mHofRje9TScRkvlZ_9k5SNx5ekYR7FqlNahtXNpDXiIvhSdPWl1GAgwAySoURd4j1BGqALgV4/s1600/bw.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiwJpRokGATphvtDaAR8kyDZStudbbZkSy1Tb7d61IYyLT344W2q-4Pa-ZP0cBs1ioI0mHofRje9TScRkvlZ_9k5SNx5ekYR7FqlNahtXNpDXiIvhSdPWl1GAgwAySoURd4j1BGqALgV4/s320/bw.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5669419933212386610" /></a><br />302 - 2,000' - Driveway reps.<div>303 - 0'</div><div>304 - 4,200' - Bear Wallow x 7.</div><div>305 - 2,200' - Driveway reps.</div><div>306 - 2,200' - Driveway reps.</div><div>307 - 3,300' - Back Roads.</div><div>308 - 0'</div><div><br /></div><div>I was a little surprised when I added up the <span class="blsp-spelling-error" id="SPELLING_ERROR_0">vert</span> this week. I felt like I didn't run much this week and that I was squeezing it in where I could. Well, that actually was the case, though. The driveway reps were done at a pretty easy effort and the Bear Wallow run was done with a lot of energy and my mind totally somewhere else - which made the 7 laps seem to go by in no time at all - didn't even eat or drink on that 2 hour plus run.</div><div>I've been doing these few routes over and over lately and I think I'm just really getting used to them and they are becoming a bit easy in a not so good way. I'm probably doing these a little faster than I was a month ago, but I'd bet my fitness isn't any better. Just getting better at these routes and not really better at running over-all. If I had to guess mileage for this week it's be less than 40 on just under 14,000'. The driveway reps are done on a 1/4 mile, 200' hill and a Bear Wallow lap is 1 mile and 600' up, then back down. Most everything I'm running is between 10%-20% and I am getting quite comfortable in here. Thinking it might be about time to jump it up a little and get some <a href="http://www.youtube.com/watch?v=_VOLkByDqgE">intensity</a> included soon.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com1tag:blogger.com,1999:blog-2531221886759018253.post-61649548228549056912011-10-24T20:13:00.006-04:002011-10-24T20:40:55.673-04:00The Challenge<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcFk1-WhiBt9NprRok2eYMEFLwN96MyT_BjxMBiK1R8zD5LFLkOb4med_aVJv0Yj5mojgp8XQqWTrjTVsEcp6A-yZ_wiJ9gLO9U0GRC5pUjr9EP58qGtnlg07KpNm0lVPFTrUGgXffZ6E/s1600/cc1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcFk1-WhiBt9NprRok2eYMEFLwN96MyT_BjxMBiK1R8zD5LFLkOb4med_aVJv0Yj5mojgp8XQqWTrjTVsEcp6A-yZ_wiJ9gLO9U0GRC5pUjr9EP58qGtnlg07KpNm0lVPFTrUGgXffZ6E/s320/cc1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5667222370688790690" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizCPyPNyGCPPpVst26jlmvHv725Iy2dKzhDApqW4IDSp27GTkXfd6OfVpop-XmgqpHbw4XqcncGrJKFRWLLiTutG3cceZViNn-_LhtpJ-ZQGBVePPobqF3jg5oC2VUcz4R3CmF58GWoAQ/s1600/cc2.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizCPyPNyGCPPpVst26jlmvHv725Iy2dKzhDApqW4IDSp27GTkXfd6OfVpop-XmgqpHbw4XqcncGrJKFRWLLiTutG3cceZViNn-_LhtpJ-ZQGBVePPobqF3jg5oC2VUcz4R3CmF58GWoAQ/s320/cc2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5667222061647549714" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGApk41_NRgGdVevafwcK1C1qF4mPa4HQaM47vdRJr7OSnfSgYhPO3SWjFr-zDv9_DyezMCbHTkoE-0e1RWhlWIs450Xll4AtAxG4knenrjvu4WwX6ilXonVrCNF_D7EGOn9dtsDuA5pU/s1600/cc4.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGApk41_NRgGdVevafwcK1C1qF4mPa4HQaM47vdRJr7OSnfSgYhPO3SWjFr-zDv9_DyezMCbHTkoE-0e1RWhlWIs450Xll4AtAxG4knenrjvu4WwX6ilXonVrCNF_D7EGOn9dtsDuA5pU/s320/cc4.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5667221951388214082" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhortGBlxz0EX91TMpffvhd9B53TJ5NfFrXKekwAE_BuRqOzQny2Lw4cmDHNUeogt_a1c1kuEAHbFtbfPANs-gzK7ig8jQKnfAFcPJVnzyUK0nYthLES40Gq_3GEbYEeXDnEinZBRvJXL8/s1600/cc5.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhortGBlxz0EX91TMpffvhd9B53TJ5NfFrXKekwAE_BuRqOzQny2Lw4cmDHNUeogt_a1c1kuEAHbFtbfPANs-gzK7ig8jQKnfAFcPJVnzyUK0nYthLES40Gq_3GEbYEeXDnEinZBRvJXL8/s320/cc5.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5667221847505725266" /></a><br />Yesterday the kids and I headed over to spend the day with Mad A and his family. Our kids are pretty close in age so it's loads of fun hangin' out with them and getting involved in some of their play. Riley and Asa are just a few months apart in age and Asa developed a Challenge Course for he and Riley. After a few practice runs to show Riley the course it was on. Asa CRUSHED his own Challenge Course! Riley took defeat well and didn't say too much about it as he and Asa spent the next few hours creating their own teamwork challenges. <div>After school today Riley headed straight up to the <a href="http://4650up.blogspot.com/2011/10/pump-track-runner.html">Pump Track</a> running it a little more serious than usual. I asked him if he wanted to me to time him. He said "No, I'm making a course, I want to race Asa on my Challenge." Well, I couldn't stop smiling because the corners of my mouth were tickling my earlobes. Just when I thought this couldn't get any better Riley decided the Challenge would finish with a 50% grade climb. Looking forward to the next time Mad A and family can head over for a new Challenge.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com1tag:blogger.com,1999:blog-2531221886759018253.post-89639330577997531312011-10-21T15:27:00.003-04:002011-10-21T16:26:02.286-04:00Week 43 - 12,300' (504,000')<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfDLNleeZyy61U2q3lUidxg32DLKUtKC8pOqjN34G_-MJfdX0-eVJLI3FMgMaCgTw3U5yrkvg6xqymr1tE7jyzbLyJPvVQRjxucS-Qvb54_5zcXpDXdHW3HsP5xwKM8DM2uKdfB8xkCjI/s1600/fogcows.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfDLNleeZyy61U2q3lUidxg32DLKUtKC8pOqjN34G_-MJfdX0-eVJLI3FMgMaCgTw3U5yrkvg6xqymr1tE7jyzbLyJPvVQRjxucS-Qvb54_5zcXpDXdHW3HsP5xwKM8DM2uKdfB8xkCjI/s320/fogcows.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5666044348831956674" /></a><br />295 - 2,300' - Back Roads<div>296 - 0'</div><div>297 - 0'</div><div>298 - 6,000' - Shut-In to Mt. Pisgah -<a href="http://4650up.blogspot.com/2011/10/i-hit-500000-today.html"> see previous post.</a> - 500k mark.</div><div>299 - 1,000' - Driveway Reps</div><div>300 - 1,000' - Roads</div><div>301 - 2,000' - Driveway Reps</div><div><br /></div><div>Great week hitting the 500k mark as well as getting in a pretty big run, much bigger than what I've been doing. Seemed to have a bit of a let down after Tuesday's 6,000', not very motivated at all the rest of the week. May have just been the fatigue I felt after. I guess I'll find out in a few days. Weather here has been great for running - just perfect.</div><div>Last weekend <a href="http://wnctrailrunner.wikispaces.com/">Mad A</a> put on his epic <a href="http://wnctrailrunner.wikispaces.com/Pitchell+100k">Pitchell</a>, an organised, non race run that could very well be one of the hardest ultra races. It would be my vote for UROC.</div>Rickhttp://www.blogger.com/profile/10735344836109298541noreply@blogger.com0