World Athletics has amended it's shoe rules - allowing for development shoes to be worn in sanctioned competitions as long s they meet the previous requirements
******As a note if you are looking for a gift or just a good book if you use one of the links in the side bar to Amazon I get a small payment that actually just allows me to get more books to suggest.********
Local, to Kentucky, Races and Events
(If you have a race in the area, including surrounding states, let me know and I will post about it)
Running groups are a great way to get to know people but also a great way to help you progress and get out and run. If you are in the Elizabethtown KY area check out the Running Soles Group and if you are closer to Campbellsville check out the Campbellsville Running Club. Have another local running group in KY let me know and I will list it.
While I often tell people to be careful about milage goals as they can lead you astray and down a path to over training if you are not careful – I have a confession to make. When I started this year I had a goal of 1500-1700 miles of running, I did 1501 in 2019, and 4000 miles riding, I did 3500 in 2019. However, as my foot was not getting better I changed course early on – even taking an extended break from running and started riding more. Once I started riding more I realized how much I liked it and also noticed that my foot was getting better and my running was not suffering. Thus I change my milage goals to 1100 miles running and 10,000 miles riding with also having as another goal of doing 24 centuries for the year.
Now comes my confession, with a month left in the year I have reached my riding milage goal and am only a few miles from my running goals. Thus with the year coming to a close and knowing that due to travel I will be taking a few weeks off from riding I am going to work to get 11,000 miles riding and also go over 1100 miles running by as much as I can. Again, I do not suggest going for milage goals unless you are ready for them and also see them as time goals as well. While I tend to ride for miles I also understand the time aspect so from my perspective they work together.
Due to this I am going to work to keep my riding up at 300+ a week for the next 2+ weeks and keep my running at 30+. While I want the extra miles to see what I can do I also will be careful not to overdo it running as do not want to go backwards and hurt my foot.
For next year I am going to keep my riding very close to this year and aim for about 12,000+ miles but try and get my running to about 1300 miles and see how that goes. Key to this, as I did this year is to be ready, and willing, to make on the fly adjustments. Also, is working more to integrate intervals and HIIT work in both running and riding - but above all stay healthy
Overview of Last Two Weeks Runs and Rides: Week of Nov 23 – 29 As this is basically a time for more base building in both running and riding I am just running and trying to keep my HR at MAF or close to it. For this week I ran a couple 8.2 miles at a relaxed pace with Monday’s run being a little quicker but still under control. Then on Thursday I ran 10+ miles of trails with some friends and not only was it nice to run with other people and on trials when I was done my foot while letting me know I ran trails was the best it has been after a trail run in some time. Also, on Thursday I ran a second run after a short ride in the afternoon – making for a good day of working out.
For biking this week I did my usual Monday DIRT ride, avg of 2.5 w/kg or so, after a warmup for a total of 66 miles. Then on Tuesday evening I warmed up and rode a WRTL race on Zwift. While I got dropped as usual, man those starts are hard, this week I was able to hang on for about 7 miles, that is a win for me, and in the process also getting my best 20 minute W/Kg at 3.7. I was able then to keep going and catch a group and hung with them till the end and over 29.2 miles was at 3.5 w/kg so a good overall ride. As mentioned above I rode a short ride in the afternoon after the trail run on Thursday. Then on Saturday I rode a relaxed 108 miles on Zwift with the BMTR group for Century #23 for 2020 – so one more to go for the year to meet my goal.
A good week over all with 319 miles riding and 30 miles running.
Week of Nov 30 – Dec 6 This week was to be an easier week milage wise, and it was. So only rode the first three days of the week with Monday again being my usual 65+ miles at a relaxed pace. Then on Tuesday I ended up being needed for the TTT on WRTL so after riding 65 miles in the AM, did not know I was going to race, I did a couple warm-ups before the race which was later the afternoon (7:45PM ET). The TTT was to be a relatively flat course of 17.4 miles. The last time I did the TTT I had issues at the start and never got on the group so did an ITT but this time while having a little glitch was able to latch on and while having an issue on the first small climb I got back on and for once stayed with the group the entire way. I think if all the guys rode as good as they have in the past I may have had a harder time staying on but in the end finished as the 4th rider which for me is pretty good. I did make sure that my pulls were no longer than 30-45 seconds as about all I could do not to let the pace drop too much and still hang on. While I did not get my best 20m w/kg my overall time of 38:45 got me a final of 3.6w/kg & 285 watts for the ride which is my best for a ride over 5 miles. Also ended up getting 103+ miles for the day so all-in-all a very good day. I finished up the week with the usual Wednesday BMTR Mid-Week ride after a good warmup and thus ended the week with 251 miles. While the miles were a little less than the previous 3 weeks the effort was a little more than planned. Did not do my usual long Saturday ride so just rested – as did not run Saturday either.
As far as running I also cut my miles and also only ran three days but, for me, did longer runs to get a total of 25 miles. Mondays run was a good tempo run of 7 miles in the cold and wet but felt good and while did not have my HRM on it felt at a relaxed pace and not too hard. The rest of the runs for the week were relaxed paced runs of 9+ miles each so that I ended up being done by Friday and then took Saturday and Sunday off from running and riding for a nice rest. Also, as I usually run and ride on the same days due to schedule this week I only did that on Monday so that also added some rest for the day. Overall while an easier milage week still got some good work in.
Weekly Totals Nov 23 – Nov 29 - Running Miles – 30.4 Miles - Running Time – 4:23:29 Hours - Riding Miles – 319.3 Miles - Riding Time – 13:07:02 Hours - Total Miles – 349.7 Miles - Total Time – 17:30:31 Hours
Weekly Totals Nov 30 – Dec 6 - Running Miles – 25.3 Miles - Running Time – 3:31:13 Hours - Riding Miles – 251.1 Miles - Riding Time – 10:14:28 Hours - Total Miles – 276.4 Miles - Total Time – 13:44:41 Hours
November Totals: - Running Miles: 128.6 Miles - Running Time: 18:38:12 Hours - Riding Miles: 1179.7 Miles - Riding Time: 49:20:25 Hours - Total Miles: 1308.3 Miles - Total Time: 67:58:37 Hours
Diet Notes: As per usual mid-week rides in the AM are done fasted with only a cup of coffee with some heavy cream and a scoop of SFuels Life before the ride. Most runs as they are in the afternoon are done about 3-4 hours after lunch. For the WZRTL races which are in the evening I usually end up eating about 2 hours before and then after my warm-up may take a gel just for some added carbs as the races are for sure above my cross-over point. During the WRTL races I usually have one bottle of SFuels Race+ to sip on to also get some extra carbs.
One thing I do take after every ride or run of 2 hours or more is the new SFuels Revival Post Workout Drink. It is a great recovery drink and unlike many it taste great without added sugars. Does seem to help with recovery so it is the first thing I drink after a long workout. As I have shared before I am an ambassador for SFuels but have been with them for a number of years and really like the products as have fueled me on many a long workout and now with the Revival formula for recovery they can help with that as well. All I can say is if you are a LCHF athlete and looking for a good source of ride/race fueling give them a try. Check out the products here or click on the links below and at the end of this post and Receive 5% off with code TONYK5
Here is my fueling for the Century I did November 28th on Zwift and is pretty much my usual pre-ride and during-ride fueling.
- Also use Amp Human Pr Lotion before ride, actually use before all rides and before long runs
During Ride: - 2ea 24 oz bottle water with 3 scoops SFuels Train - 1ea Banana - 1ea 20 oz bottle of water - Total on Ride: 255 Cals/ 30 Gr Carbs - Total with Pre-ride – 1045 Cals / 30.8 Gr Carbs
The Week Ahead: The week ahead will be pretty much the same with the plan to do my 24th Century of the year on this coming Saturday and get about 300 miles this week and next. As far as running I will just be running easy and get in around 30 miles a week. With travel coming up in a little over three weeks and no riding I will be doing more running but not too much more so will be in truth getting some rest before I get back in Mid January and get back at it.
