New Kicks, new route!

Today I bought a new pair of running shoes (thanks mom!). I went with a pair of New Balance 1260 V2 as they were the most comfortable...and comfort is what we care the most about, right? I took them out for what I thought was a leisurely paced run around the neighborhood...turned out I was going a bit faster than I thought. I did 1.75 miles at an average pace of 12:34 per mile. That's pretty good for me. If I can maintain something similar I should be able to do my 10 miler in October in respectable time.

I plan on taking full advantage of this weeks vacation and getting a bit of work done around the house, as well as either running or biking each day.

The Galloway Method

So I'm taking the advice of my running friends and starting on my training plan for a half marathon. I'll be using the Galloway Method, which was developed by Jeff Galloway. He's the official running coach for RunDisney and has a lot of good information for both beginning and experienced runners. He uses a run-walk method which emphasizes short walking breaks early and often to allow the body to maximize muscle efficiency. I started today with a short 1 mile run during which I walked 2 minutes spaced out evenly in the 12 minutes I ran. While today I didn't use much rhyme or reason to my walking breaks, this weekend I'll be doing a much longer run and hope to do a 2:1 run:walk ratio. That means I'll run 2 minutes and then walk 1 minute throughout the run. By the time my next official event rolls around in October, I hope to be doing a 5:1 ratio.

 

Another RunDisney Event in my future!

I may just be an idiot. We will certainly find out in October...not only will I be doing the Ride & Run to Remember in Washington DC the second weekend, which includes the metric century bike ride on Saturday and a 5k run on Sunday, but now I will be running a 10 miler the Saturday before that. I've officially registered for my 2nd RunDisney event, the Twilight Zone Tower of Terror 10-Miler at WDW in Florida. The Event is October 5th, which is just one week before I head to DC. Is it too much for my body to take? Only time will tell. Right now I need to step up my training for both events...if only the weather and my work schedule would cooperate.

Expedition Everest Challenge!

On a whim, I decided to go visit a friend at Walt Disney World this weekend. After seeing his impressive rack of Disney running medals, I decided I should get in on the action. It so happened that this weekend was the Expedition Everest Challenge, a 5k race with obstacles and a puzzle/mental challenge at the end. I found out and I was so psyched! I went over to the registration expo on Friday, only to learn the event had been sold out for months. Enter Mary, my new hero at RunDisney. She managed to pull a few strings and I got in and was able to participate last night...and I say last night loosely, as I am just getting back from the event. I did pretty well I think in what was only my second 5k ever. The extra mileage for the obstacles and mental challenge took the 5k up to a 4.95 Mile event...wasn't expecting that! But I had a blast, and I plan to do more RunDisney events in the future. A ton of thanks again to Mary and of course my pal Justin, who played host to me this weekend. It was hard to get good photos, as it was a nighttime event and as great as apple products are, they still don't work well in the dark....but here are a few anyway.

Torrential downpours, heavy winds and lots of lightning have kept me indoors on my day off. I really wanted to get out and ride, letting the open road help me divert my thoughts from the goings-on in and around Boston. My thoughts and prayers are with the family and friends of Officer Collier, who gave his life in service of the safety and security of others. This is why I ride in support of the National Law Enforcement Officers Memorial, so that others never forget the sacrifices our men and women in blue make every day to protect and serve. 

Dark clouds and cool breezes

Managed to hit the pavement after work for a nice little ride. I did 9.15 miles in around 35 minutes. The temperature was a pleasant 72 degrees, the skies dark and ominous clouds threatening rain at any time, and the breeze was cool and refreshing....all in all it was really nice. Took a new route for the 2nd leg, hitting two of the major roads in the area...good hills both up and down, but I don't think I would enjoy riding those roads any time other than late on a Sunday...too much traffic other times.

Round and round...

After spending most of the day at work, I came home and got in a nice long road ride. I broke out the Jamis road bike and hit the scenic lake loop near the house. I did several laps and explored some side streets to up my mileage. Total for today was 12.3 miles in 51 minutes. It felt good to get up some real speed and to break the 10 mile hurdle for the first time this year.

Forest Oaks Downhill Course

Did 7.3 miles this evening after working a 12 hour day shift on Patrol. It was nice, with several large hills both up and down. I found a nice large loop around a local lake which I plan to add to my regular riding schedule. Tomorrow is a rest day, although I may cycle some anyway...once I get going its hard to force myself to take a day off.

Sheepdog

Today I spent my efforts playing sheepdog...no energy left when my shift was over, so no biking or running this evening. Hoping to hit the pavement again tomorrow evening if all goes well. The weather here has made a turn for the better, let's hope it lasts!

Forest Oaks Uphill Climb!

After spending most of the day working on my basement, I got out this afternoon for a nice long ride. I did over 7 miles in around half an hour on a very hilly course through my neighborhood. I chose to ride my Trek mountain bike again today, despite doing a paved road course. I feel like I get a better full body workout when I ride it compared to the Jamis road bike. Hopefully the weather will settle in for the spring so I can keep up the pace on my outdoor training.

Trails and Tribulations

Hit the ground wheeling today! Went out to Northeast Guilford Park with some co-workers today for a mountain bike trail ride. I had a blast, though it was tough going at times. The hybrid tires I have on my bike currently are not quite up to the task on wet leaves, extreme roots and rocks, and mud...lots of mud. I did about 3.55 miles in around an hour, it was a great full body workout!

Spring Training

Spring Training is upon us! I'm officially registered for the 2013 Ride & Run to Remember in October. This year I'll be riding the 55 mile bike ride on Saturday, October 12th...then running the 5k on Sunday, October 13th. I'm a Road Warrior!

I'll be trying to keep my blog up to date and full of interesting stuff as I work towards this monumental challenge. I've already gotten back in the gym and done some short treadmill runs and stationary bike rides, and I've begun swimming laps as well. Hopefully the spring will actually get sprung at some point soon and outdoor activities won't involve heavy winter clothes and freezing toes!

This year my fundraising goal is $1,000. I'd love to hit it early on, so I plan on organizing some fundraising events in the next few months to help me meet my goal. I'll keep everyone posted on those here. In the meantime, feel free to drop by www.nleomf.org and look for the Ride & Run to Remember icon...you can search for my name (Henderson) to check out my donation page. I'll post a direct link here soon.

Alright folks, 11 Days left until I hit the pavement for the National Law Enforcement Officers Memorial Fund 2012 Ride & Run to Remember! I'll be doing the full 54 mile ride this year, thanks in part to J&L Bicycle Company (now closed, sadly) who helped me acquire a very nice Jamis road bike for the event. My fundraising is now at 76% of my goal, so I still need help. I'll be publishing a practice ride this weekend if all goes well weather wise. Thanks again for all the support, and don't forget donations are still needed at http://support.nleomf.org/goto/cplrahenderson

I have been thoroughly lazy in posting to my blog this year...mostly because I've been anything but lazy in the rest of my life. Right now I'm juggling a full-time rotating patrol schedule, being a full-time student in my final semester of undergrad work at Guilford College, being a field training officer, finishing my clinical evaluations for Drug Recognition Expert certification, maintaining a new house and keeping my lovely wife happy. Add in trying to train for the upcoming Ride & Run to Remember and fundraise for the National Law Enforcement Officers Memorial Fund, and I've got quite the full plate.

But, just to catch everyone up...I've been doing a bit of indoor cycling to keep up my stamina while it's been so hot outside, and I've been trying to hit the gym to get some swimming time in at the lap pool. I also just bought a new Jamis 8 speed performance road bike for this years ride...hopefully I'll be a little faster and have a little less trouble with the hills this year compared to last when I rode my Trek mountain bike.

I plan on hitting the pavement this upcoming weekend for a nice long ride and I'll post some stuff more regularly heading into the ride in DC.

Don't forget to support the National Law Enforcement Officers Memorial Fund by heading over to http://support.nleomf.org/goto/cplrahenderson today!

I'm officially registered for the 2012 Ride & Run to Remember in Washington, D.C.!!!

This year I'll be doing a full 54 mile Metric Century ride, so I've got my work cut out for me...got to get back on a more routine biking schedule for the next few months. If there is anyone who wants to make a small donation to the NLEOMF I'd greatly appreciate it, and you can click on the link to the right to do so.

Did a gym workout today because of the rain and the fact I had to work most of the day. I ran a mile at a nice steady pace and then hopped on a stationary bike for a 5.75 mile ride. Then I did some pool time and a nice relax in the hot tub and the sauna. Hoping to hit the real pavement tomorrow afternoon for some serious mileage in the great outdoors if the weather breaks.

Hit the gym today for a 1.5 mile run on the treadmill, a 500 yard swim, and some work on the machines concentrating on my abs. Then a nice relaxing dip in the hot tub and a little relief in the steam room. At minimum, I sweated off about 5 pounds.

Did a half-hour in the pool late last night...did about 1000 yards of crawl. Then hit the steam room for a bit. Tomorrow I plan on doing some indoor running and weight training if all goes well. I'm really enjoying access to this 24 hour indoor gym...

Indoor Gym Day!

Hit the indoor gym today, seeing as how it was hot as crap outside. Did a nice workout including a 2 mile run/walk in 30 sec intervals, an 8.22 mile bike ride, a couple of sets each of leg extensions and shoulder presses. All in all it was quite nice, though I believe I might regret the shoulder presses tomorrow morning when I go to work.

Well, it's been a rough few weeks at work and the weather here has been awful...hot, cold, dry, wet...I don't think mother nature can quite make up her mind. I haven't hit the pavement in a few weeks and I'm feeling very bad about that. But, my wife and I joined a nice indoor gym yesterday which has a dedicated cycling area and an indoor lap pool, so I feel like my odds of 3 times a week training sessions are improving...if it's nasty outside, I can head indoors for a solid workout.

Still waiting for official registration to open for the 2012 Ride & Run to Remember in DC...looking forward to starting my official push and begin my fundraising!