16 mile marathon training run/2nd place at Asheville on Bikes(AOB) tourist trap alley cat! (best day ever!)

Easily one of the top 5 days in all my life. No kidding. Lets start with the weather. It was 50 by 10am! When I started my run at noon it was near 60! Shorts and shirt sleaves weather, which is what I wore. I met my buddy Jeff Hope and we headed up the trails above UNCA, then down to Beaver lake and around. We parted ways at Jus Runnin where I stopped in to get some water and thanks Norm for my new Nikes, which are working out great. I then headed up town mountain and finished off the run with 35 minutes at marathon pace.

Now the real fun began! 10 minutes after returning from my run, Yoko and I got our town bikes out(mine is a viscount converted to a fixed gear circa 1976 I built up at hearns a few years ago) and headed downtown to the asheville on bikes alley cat bike race. The weather was absolutely unbelievable! Mid 60's by this point. We got there with not quite enough time before the race started to get food. Yikes! I need calories! But its all good, I had a gel on my run, and we were going to have to drink a beer somewhere for points I was sure. So there are about 20 or 30 teams all decked out as tourists on all different kinds of sweet bikes. It was amazing. The organizers give us our packets containing all of our destinations and bonus point possibilities and we were all off in different directions! We had a good plan from the start, or should I say, Yoko had a good plan. My mind wasnt working so well, I needed food! Long story shortened, we had an absolutely great time riding all over the city and beyond on such a beautiful day. People were out everywhere enjoying the weather. There were a couple of brain teasers that I had no chance of doing given that my brain works sporadically to begin with, and less so when I am bonking hardcore. But Yoko did an amazing job with those, and we got all of the bonus points! All told we raced around for over 2 hours and did nearly everything on the list. I even went up to the Grove Park Inn and got a picture at the big fire place. We just kept looking at each other and exclaiming what fun we were having and how great the weather was! We came on back to Asheville Pizza and had a nice dinner and waited on awards. What do you know? We got 2nd place! Thank you AOB, keep up the good work! Look forward to the next event you guys put on..

Double Brick 2*(30 min bike + 3 mile run) by ryan.madamba at Garmin Connect - Details

Double Brick 2*(30 min bike + 3 mile run) by ryan.madamba at Garmin Connect - Details

Yesterday was my first day on the track at Amboy Rd for 2011. It was a good one, did a double Brick workout. Starting with warm up then going into 15 minutes at 140 HR, 15 minutes 150 HR, then transition to 9 laps on the track about 3 miles of running. The run was supposed to descend or go faster each mile (3 laps). Then we did it again this time the run ascended pace each mile.

The graph on the Garmin link shows HR and speed over time. You can see the transition from bike to run and run to bike when there is a dip in speed, HR also goes down during transition.

I was happy with this for the first one of the year, and I am looking forward to doing again in the coming weeks to analyze the data. Essentially this was the bike, run leg of an Olympic distance triathlon broken. With about 12 weeks till St. Anthony's I will plan to do this about 8 times before the race it helps with transition and getting the legs ready to run off the bike.

Working out all the kinks with Myers Chiropractic

As a competitive athlete, I am constantly having various aches and pains from training and racing. Today I was fortunate enough to have a much needed chiropractic appointment with Brent Myers at Myer's Chiropractic in Asheville, NC. 

I was always reluctant to use chiropractic care because of a bad experience when I was a pre-teen. However, one of my super, fast runner friends encouraged me to give Brent a try last year when I was battling with a hip injury. Brent has quite the knack for working with the most "hesitant" patients.  He puts patients at ease with his down-to-earth, easy going and fun personality.  His ART therapy (Active Release Therapy) and adjustments have done wonders for me staying healthy and active in my triathlon sports. Brent not only knows how to treat athletes with adjustment and ART, he also has a wealth of knowledge about supplementation that I am always eager to hear when I meet with him. If you are one of those "on the fencers" when it comes to seeing a chiropractor, I would recommend coming tomorrow night to this free party at the chiropractic office. Hope to see you there! 

Wine and Wellness Party at Myer's Chirporactic in Asheville, NC

10 Foods to Fight Inflammation and Keep You Healthy this Cold Season

Start the Year off right, learn how to eat and be healthier 
Come enjoy yummy food, prizes, and a brief talk on foods to fight inflammation, Oh, and a little wine too, heart healthy red of course.

http://www.facebook.com/event.php?eid=161869593849476

Hot chocolate 10k

Hey, cant win em all. I thought I had a good game plan and was in good enough shape going into this race, but the weather and the course both had a little something up their sleeves. It was cold! who would have guessed? January in the mountains? It was somewhere in the teens at the start I think. Had a good time warming up and chatting with my fellow landscaper Seth. Maybe I would have gone a little harder on him during our warm up if I had known he was going to beat me out of an award even though he wasnt near running shape. Runners...

I feel like I went out very easy, first mile downhill at 5:30, and settled in to what I hoped would be controlled 6 minute miles. Through 3 miles all systems were go, 17:30, but I guess the head wind coming back took a toll on me that I didnt feel. Still not sure where I lost the time, had trouble at the start with my watch, but I had enough to have one of my better miles between 5 and 6. Then came the hill. I had recently passed some of my contemporaries, and gave it all I had to keep them at bay, but was saddened to say the least when I rounded the last STEEP turn and found the clock reading 38 minutes. I mean, really? Well, it was fun, and I gave it everything I had. Felt good and think I raced smart, just didnt reach my ultimate goal of 37 minutes. Another day Mr clock.

Intensity!

Total intensity! Loved it!!

 INTENSE! Is the first word I said after I finished this first race of the 2011 season. I am typically a distance athlete and haven't done just a 5k race for a long, long time. I decided this past week that since I was already going to be doing a long training ride in Greenville, SC on Saturday, that I might as well add a 5k race to the training plan for that day. I thought it would be a good kick start to the season for me and would get those fast twitch muscles moving again.

 

Downhill finish, sweet!

 The Downtown Greenville 5k race was a perfect choice for my race season opener! The race was very well-organized with almost 1800 runners. It was so cold, in the 20s, at the start of the race, that I took as much time as I could just running back and forth to stay somewhat warm. Unfortunately, I placed myself behind about 1000 people in the starting line... and really regretted that as I tried to run my first mile. My first mile was the slowest at a 7:22 pace. I had a difficult time trying to get around people, there was just so many of them! After the first mile, I was able to pick up the pace and get in a nice groove for my 2nd mile, even thought it was uphill I was feeling strong and great. After I saw the 2nd mile mark at 13 minutes, I was thinking, wow, I only have one more mile left... I gotta get going here. I picked it up as much as possible but the headwind and cold was quite challenging to keep a flowing rhythm.

Everything is frozen! Brrr! 20s at start of race!

Almost 1800 runners lining up for race start!

After we rounded the corner at the top of the Main Street, I saw that it was going to be a downhill to the finish line. Yippee!  For this time of year, I was pleased to come out with a 2nd place AG win out of 134 girls in my Age Group. The distance athlete in me really had a hard time getting going til that 3rd mile, but it was so intense and fun and I was so glad that I did it. Immediately after the run it was time to really get some good training in, so I joined in with the good folks at the Carolina Triathlon shop and did the Winter Bike League Ride. We rode a good, steady 63 miles in the blustery cold. I felt great all through the ride and am glad I was able to get all that training in especially in January! My base training is coming along and I am getting excited that I get to start racing more and more!

"Wine & Wellness" at Myer's Chiropractic - Thursday, January 27th

One of our 2011 sponsors - Myer's Chiropractic, is going to be talking about foods to fight inflammation next week at this local "Wine and Wellness event." Come meet our awesome local chiro - Brent Myers!  http://www.facebook.com/event.php?eid=161869593849476

Coffee Time

Anyone need a great coffe or amazing pastry.  Filo in East Asheville has joined Hearn's Tri Team as the latest sponsor.

Thanks Maria

Marathon training run-17.4 miles

Really nice day today in Asheville! It has been a pretty tough few weeks with snow and chilly temps. Up in the 40's today was perfect for a long run. Made sure I had plenty of rest and good nutrition this week after not doing such a good job of that last Sunday. Left the house about noon and headed around Montford and then down to Riverside drive. North on Riverside where the traffic was busy but only had to do about 3 miles north there before heading up Elk Mountain rd toward Beaver lake. Some pretty good climbing up elk, but then it leveled out and I took a right to the lake. The track around the lake was a muddy mess, but I soon left that behind and headed up Kimberly then up to Charlotte St.

It dawned on me that my plan to run miles 12 to 15 on the track at UNCA at my marathon pace was not going to work out as the track was probably covered in snow still, so I headed to the YMCA where I hopped on the treadmill and got it done there. It was really hot in there, and I was working pretty hard to stay relaxed and not overheat. My heart rate got up a little high(179) before I was able to get back outside and cool off. It took a mile or so to get back in a groove after that. The pace on the treadmill felt fine, but the heat was a killer. Looking forward to the track becoming an option again.

I toured downtown for a couple of miles after eating a GU energy gel, and started to head back home. This was my longest run in quite a while and the first where I added some marathon pace miles, and I think it was a success. After returning home I took a very hot shower and a nap. Totals for the run are 17.4 miles in 2 hrs 10 minutes(7:28 pace) with 3 miles on the treadmill @ 6:44 pace.

Taking it a little easier this week on the running to get ready for the Hot Chocolate 10k this weekend. First race of 2011! Plenty of swimming and biking though... Thanks for reading!

Teddy

1-13-2011 Press Release

Hearn’s Cycling and Fitness

28 Asheland Ave  Asheville, NC 28801 (828) 253-4800

Press Release

Contact: Ryan Madamba Phone: (828)273-8559

FOR IMMEDIATE RELEASE 9 A.M. EDT, January 13, 2011

Hearn’s CyclING and Fitness announces Triathlon Race Team

Asheville, NC January 13, 2011:  Hearn’s Cycling and Fitness announces a new Triathlon Team in Western North Carolina.  Hearn’s has partnered with Run Buddies, a national athletic mentorship program matching adult running mentors with aspiring young runners at risk for childhood obesity. Asheville based team members Daphne Kirkwood, Teddy Park, and Ryan Madamba, will be racing, raising money, and awareness to help treat childhood obesity locally. 

Current figures from the CDC put North Carolina at close to a 30% Obesity Rate with a youth rate for 10-17 year olds at 18% (CDC 2007).  The CDC Data gives North Carolina a ranking of 11^th in the country behind Mississippi, Georgia, Kentucky, and others at a 20% youth obesity rate.  The Hearn’s Triathlon Racing Team will be racing in Western North Carolina and the Southeast Region.  Other local area team sponsors include Jus Running, FastPivot, Myer’s Chiropractic, Nine Mile Restaurant in Montford, Ultimate Ice Cream, Affordable Bedding in West Asheville, and Eblen Short Stop.  For more information about Run Buddies visit www.runbuddies.org. For more information about the Hearn’s Triathlon Team view regular posts at http://hearnstriathlonteam.blogspot.com/ or contact a Team member at hearnstriathlonteam@gmail.com.

 

FastPivot 2011 Sponsorship of Hearn's Triathlon Racing Team

Fastpivot, a brand new 2011 Hearn's Triathlon Team Sponsor, has just published a new blog post about us on their website - check it out here! FastPivot is an Asheville, NC based E-commerce company specializing in Yahoo! Store design and development. Thank you FastPivot for being a team sponsor!

Newest Sponsors

We have two more sponsors to add for the 2011 race season, Eblen Shortstop and FastPivot have joined the team.  We want to thank the folks at Eblen and FastPivot for their support in 2011.  We will be putting together our team uniforms this month and will post proofs when they are completed.