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!

2012 Ride & Run to Remember

That date has been announced for the 2012 Ride & Run to Remember. Looks like October 14th this year will be the day, and I'll be registering soon to participate. Got to start getting ready now, planning to get the weekend off, determining whether any of my friends or family will be participating with me, and setting up my fundraising plan for this year. This year's goal is going to be $1,000 for me...let's see if I can hit it!

It's a long road, to the top...

Rough weather this past week...it's been nice, sunny and warm; then bam...cold and rainy. Haven't had a lot of time to do much outside, so I've contented myself to do a lot of indoor stretching and some cardio workouts. Not having a gym close by the house cuts down on what activities I can do on a rainy day. But enough excuses. I didn't hit the bike today, the roads are a little muddy and I didn't want to get too far from the house in case the storms came back for an encore. So, I hit the neighborhood sidewalks on foot...I'm off and running again!

Cami, my wife, has decided she wants to run a half-marathon. So, in order to help keep her motivated I'm putting back on my running shoes and doing some running in addition to my biking. We're planning on running a Law Enforcement 5k to support Special Olympics on May 19th in Greensboro, NC...so I'll be mixing up my training days between riding and running for the next few months.

Today I did 1.17 miles using the Galloway method. I ran 1 minute, then walked 1 minute in a continuous cycle for a solid 15 minutes. Tomorrow will hopefully be a biking day, and then Tuesday will be a gym day. Wednesday I'll pound pavement again with an approximately 10% increase in time and distance on my run. 

Falling off the wagon.

Well, it's been a pretty rough week. Between work and school, I feel like I've had little time to do anything I want to do. And the weather certainly is NOT cooperating with my plans to ride. While it has been perfectly lovely every day for the last week while I'm at work or in school, the minute I get home the bottom drops out and the sky fills with lightning. Yay! But, if all goes well I should get some biking time in on Friday, Saturday and Sunday this week..keeping my fingers crossed!

The Wheel Goes Round...

...and round we go. Got out around lunchtime today and hit the pavement for a somewhat abbreviated ride in Whitsett. It was only about 54 degrees outside, but with the wind it was more like 45. And much like my last ride in Whitsett, the wind was not on my side...but this time it was working against me as I climbed some of the major hills on my route. I managed to suffer through a little over 6 miles before I called it a day. That put me just shy of 24 miles in the last 24 hours, which I'm happy with. I have to work 12 hours tomorrow and Tuesday, and of course there is school on Tuesday night, but I'm hoping I can squeeze in at least 5-10 miles before my Wednesday. If all goes well with the weather, I may head back to Greensboro or even somewhere more adventurous for my mid-week ride.

The Atlantic & Yadkin Railroad Greenway

Got a slight break in the weather today and managed to get out for a ride. Since I had nothing else to do today, I decided to get a little change of scenery and headed to Greensboro for my ride. I started out at my favorite park, Guilford Courthouse National Military Park, and navigated my way along the newly completed leg of the Atlantic & Yadkin Railroad Greenway. It was quite nice, although it abruptly ended with no signage in a shopping center. I feel like it probably continued on from there, but with no signs I wasn't going to get adventurous today...I still remember my last 'sign-less' greenway adventure. So I turned around and re-traced my route back to Guilford Courthouse and then continued on along the older stretch of the greenway down to Bur-Mil Park. It was really nice out, though a bit chilly, with bright sunshine...I needed to recharge my solar batteries after the last few days of gloomy mess. There were a lot of bikers and runners out today, which was nice to see. After swinging around near the dead end of the greenway, I again re-traced my steps back to Guilford Courthouse for a final loop through the park along the tour road. All in all I managed to get in 16.5 miles today. I feel good about that, considering it's been a week since my last trek...here's hoping the weather continues to be nice from here on out, so I can keep up my pace and keep upping my mileage.

Windy Whitsett

Rode a fairly nice 10-miler on Thursday. Did a road course through several neighborhoods in Whitsett, the temperature outside was fantastic. It was perfect biking temperature. But the wind...well, the wind was another story all together. It was blowing so hard that it almost took me over a few times At times it was harder to ride down-hill than it was to ride up-hill the wind was so strong. But, it made me work my legs a little harder and that was good for me. I worked all weekend and didn't get a chance to go out at all, and here I am on a much needed day off and I am avoiding going out because the wind and temperature outside are far worse right now than they were on Thursday. Hopefully it will calm down some before dinner and I can get a few miles in...if not, there is always tomorrow.

Back in the saddle again...

Got back on the bike yesterday and took a nice leisurely ride around Whitsett...5.06 miles in around 26 minutes. Not too bad considering I haven't been riding since October. It was raining this morning when I woke up, so we'll see what it looks like after lunch...maybe I can log a few more miles today if the weather holds out.

A Long, Cold Winter...

It's been a long, cold winter. I've not been cycling in months and I hate myself for it. I've not maintained the level of fitness in these past few months that I'd like to have, and I think it's time to start gearing up for a new season. If the weather holds, I'm going to ride today. If it doesn't, I'm going to do an indoor workout. Either way, the road back to fitness starts today.

Mission Accomplished!

It's official, the Ride & Run to Remember was a huge success.

I arose early this morning, got a good healthy breakfast and then headed down to the waterfront at the National Harbor in Maryland. The folks with the NLEOMF had everything set up and ready to go, including plenty of water and healthy snacks. I enjoyed getting to mingle and meet all the folks who were volunteering, organizing and especially those riding in the event.

I took off just after 9am along the very nicely plotted route for the Half-Century ride. It started with a really long, steady climb up and out of the National Harbor area and into the backroads of Maryland. A couple of monster hills awaited, but all in all the first leg of the ride wasn't too bad. At around mile 12 there was a pit stop and the folks there took really good care of us riders...snacks, gatorade and restrooms...what more could a cyclist ask for?

The second leg took us back along pretty much the same route as we re-traced our path back towards the National Harbor, then up and across a major bridge and into the suburbs of DC. A nice ride through Georgetown (I think that's where we were...) and then along the Mt Vernon trail which skirts the river and led us finally into DC proper.

The traffic in downtown DC was killer, with a couple of close calls with tour buses nearly ending my ride, but it was still enjoyable. I finished out the ride pretty much in the middle of the 31 milers...not the first, but certainly not the last either. My loving wife was waiting for me at the finish line to take some pictures, which was really nice. The staff at from the Memorial got us hooked up with our finishing medals, some goodies and clothes, and then made sure we got to eat before the event wound down.

All in all it was a fantastic experience and one that I look forward to repeating next year. I raised $500 for the NLEOMF and I'm pretty proud of that. Next year I hope to double that amount. Cami has already told me she wants to ride next year, so that's something to look forward to as well.

My sincerest thanks to everyone who helped organize and make this event happen...your commitment to honoring the men and women of law enforcement overwhelms me.

Now, for some photos...

Mission: DC

I arrived safely in the DC metro area last night and took some time to relax after the long drive. Had a nice sushi dinner in National Harbor where my wife and I got our hotel. Spent today playing "tourist" in the city, checking out the NLEOM, a few of the Smithsonian museums, the WWII Memorial, and even made a stop by Ford's Theatre. Not only that, I got within 100 feet of Al Sharpton...apparently they're having some sort of festivities around the MLK memorial today and tomorrow.

Also got a chance to stop in the DC FOP lodge and pick up my ride packet, rider number and some nice apparel for the ride. The ladies working the packet distribution were super nice and got me hooked up with all my swag for the ride. I'll be sporting number 699 tomorrow if anyone gets any photos of me on the route, or if we make the news.

Wish me luck...

Danger, Danger, Danger!!!!

Well, today was exciting. Woke up at around 10am after working overnight until 6am...it was pouring rain outside, but I said to myself..."what the hey, I need to ride and if I don't do it today, it won't get done." So, out the door I went. Packed up the newly fine-tuned bike and headed out for Greensboro. Decided to pack my old helmet rather than my new color-matched blue helmet for some odd reason...now I'm really glad I did.

Started off down the railway greenway along the main route of Guilford Courthouse NMP, about 1 mile in I came to a sign saying the greenway was closed for re-paving. So, I turned around and went the other way. Headed down old battleground ave along the greenway and saw a sign I'd never noticed before which pointed the way to something called the Bicentenniel Greenway. I thought, hey why not? Change of scenery. Fortunately the rain had died down to a minor mist so I wasn't too worried about venturing into new territory. So off I went, 2 miles then 3...then, suddenly...the greenway disappeared beneath me. No signs. No pavement. No nothing. Just gravel headed off into the woods. So, being the adventurous sort, I took off down the gravel path. Not a great ride, I must say...gravel sucks real bad when you happen to have just rotated your bike tires out for new hybrid road tires. But, I made do and putted along at a nice slow 5 mph through the woods. Across wooden bridges, through tree lined alleys with vibrantly colorful leaves...then, suddenly...pavement again. And a sign indicating I was still on the greenway. Relieved, I continued on as I passed the 10 mile mark. Then, just as quick as it came...the greenway stopped again. No signs, no pavement...and this time, no gravel either. Just grass. Lots of grass. So I turned around and headed back the way I came. Having just rode through the same area, I got a little bolder and turned it up a notch to about 10 mph through the woods. I came to the long wooden bridge and just as I started across a tree limb fell about halfway across the bridge ahead of me. I made a minor course correction, or so I thought, and ended up with my bike coming out from under me. Sideways I flew, bike traveling about 30 feet ahead of me, hit the ground with my butt, then my head bounced off the wooden bridge. I traveled about 60 feet on my rear, while my bike went about 200 feet.

Stunned, I laid there a few moments then stood up and dusted myself off. All limbs and major parts accounted for, no apparent broken bones. And the bike looked to be intact. No bent rims, broken spokes or anything else plainly visible. So I mounted back up and headed back off. Miserable to say the least, I continued my ride and forced myself to finish out a full 25 miles as I retraced my steps, then rode the rest of the railroad greenway.

My arm is a little sore, and I need to take some time to go back over the bike with a fine tooth comb, but I suppose everything will be alright. Got back to the folks house for a quick shower and checked in on my fundraising...I'm at 85% of my goal, I need $55 to succeed. Hopefully it will come in before Sunday.

I'll be taking the next few days off from riding as I carb up for the big event in DC. My next post will probably be after the event, hopefully with lots of photos.

Over Half Way There and Only 10 Days Left!

Fundraising Update: I've made 55% of my fundraising goal as of this morning! I still need to raise $225 to accomplish my goal, and there are only 10 days until the ride. Please help me if you can and support the National Law Enforcement Officers Memorial Fund. If just 25 will donate $10, I'll surpass my goal! http://support.nleomf.org/goto/rahenderson

On the riding front, my bike is off at the shop for some much needed repairs prior to the big event. I hope to get her back tomorrow if all goes well...with all new cogs, chain, cables, housings, brakes, and some new sleek hybrid road/trail tires!

Looks like we'll be staying in Maryland near the National Harbor for our trip to make it convenient for the start of the ride...hotel looks nice, can't wait. Weather outlook on the extended forecast is high near 67, low near 52 with a 0% chance of percipitation. Better pack my long riding pants!

42 Miles for my 42%

I've done 42 miles on the bike in the past 48 hours...kind of fitting since I am currently sitting at 42% of my fundraising goal.

Rode 20.05 miles on Monday around Whitsett, it was nice but particularly windy which slowed my pace somewhat.

Got to ride Greensboro today, around the Battleground Avenue area and the Railroad greenway...did 22+ miles at around 12.5 mph average speed. It was very pleasant outside and the ride was nice, but my knee started bothering me a bit around mile 17 and never let up. Going to have to start wearing a brace when I ride these longer distances apparently.

I'll be taking the next 5 days off from riding, got to get the bike in for a service before the big event and since I'm working nights the next two days followed by a living history event over the weekend, it's the perfect opportunity to get it done. Not to mention the needed rest for my knees.

The plan is to pick back up for a final training push next week with a couple of short rides on Monday and Tuesday before work, then a good long ride on Wednesday and Thursday, then take a final stab at the 31 miler on Friday morning. I'll be packing up and heading out by late afternoon on Friday, resting as I play tourist in DC on Saturday, then doing the Ride & Run to Remember on Sunday, October 16th. It's so nice to have a plan laid out...let's just hope it all comes together.

42% and Climbing!

I hit 42% of my fundraising goal today thanks to some much appreciated donations from my co-workers. Just 58% of my goal to go...or $290.00 in monetary terms. Hope I make it...only 13 days to go.

Planned on doing an extended ride starting around 10am today, but found myself subpoenaed to Civil Court to testify against a person I had previously arrested for DWI instead. Don't mind going to court, but I wish I'd had more notice...the weather outside is awesome and I hate to miss out on the chance to ride in it. Today is almost exactly the same as the extended forecast projects for DC on the day of the event.

Hopefully I'll make it home in time to get some miles in before dark...