DClog

Running Hills

Ravine Trail @ Little Mulberry - w/dogs. Took it easy on the downhills but fairly hard on the climbs. No GPS data here only what I can surmise from the trail maps and altimeter data from HRM -- starting at the parking lot, around the ravine loop (dirt trails, not stairs) and back to the parking lot is maybe 2.7 miles and about 380 feet of climbing. 2.7mi@25:50 = 9:34 min/mile

STL Apalachee HS

This will be the fifth consecutive year of the STL cyclocross training series and the third "secret training location". This location has pavement, grass, dirt, sand, gravel, double-track trails, creek crossing, steep ride/run ups, off-camber downhills and will offer everyone a complete skills and power workout.

The elevation profile indicates about 90 feet per lap. It's a long course at 1.6 miles per lap, I estimate the really fast guys might do sub-8 minute laps, most riders 9 minute laps.

Apalachee High School 940 Haymon Morris Rd. Winder, GA 30680
map link

Running With the Dogs

Along with the usual five or six days a week on the bike, I have recently been running and lifting weights three times per week. Nothing big, just some quick 2 to 5 mile runs with all three dogs on leashes.

This is the route I do the most often because it is convenient and a good warm-up for the weight lifting, 2.5 mile neighborhood loop.

Lately my usual pace is about a 8:20 min/mile, a little awkward for the dogs being in between a brisk walk and a trot for them. I certainly could go faster without the dogs but it's the highlight of their day and it's just more fun with them.

Les Paul

Les Paul, the jazz guitarist who died on August 13 aged 94, invented the solid body electric guitar and revolutionized the sound of pop music recordings.

Beverly August 13

Runner's Knee

Admittedly there have been some increases in mileage and a little more speed work recently, but I think it was mostly due to Friday's run on cambered surfaces. The pavement was already super-heated and I was trying to keep Miles (my canine running partner) on the grass so I ran in the gutter a lot. It wasn't until the next morning that I really felt the pain and noticed the swelling around my right knee.

So far I have been using the frozen bags of peas and corn, ace bandage, Ibuprofen and elevated leg therapy. It's not the pain or injury so much, it's the stopping that really hurts.

Recent tweets

I have had a Twitter account for quite a while but only recently started using it.

http://twitter.com/dan_coy

Here are a few of the folks I am following on Twitter: Barack Obama, Lance Armstrong, Taylor Phinney, Joe Satriani, John Mayer, Cyclocross Magazine, Spitfire Media...

Little Guitars

The Grandson, Vincent, hanging with the big dog and wearing his guitar covered outfit.