Training Log Archive: mayer22In the 30 days ending Sep 30, 2013:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||
Monday Sep 30, 2013 #
Note
slept:5.5
Bike part came in. But from china through ebay. I ordered it 2 weeks after the bike shop and got it faster. Plus it is an aluminum part instead of plastic.
Road bike is finally good to go.
Road bike is finally good to go.
8 PM
Stretching (Accuball) 20 [0]
Spent some time in the Jacuzz
Then a massive muscle session. Spent most of my time on left but worked the right as well. Both sides had lots of trouble spots.
Then a massive muscle session. Spent most of my time on left but worked the right as well. Both sides had lots of trouble spots.
Sunday Sep 29, 2013 #
Note
slept:7.5
Did some packing
10 AM
Trail Running 1:10:17 8.11 mi (8:40 / mi) +1549ft 7:20 / mi
ahr:143 max:171 shoes: Scott eRide Grip3
Run with Zitch at Smartview. He seems to be getting stronger or maybe it was just the slower pace.
Saturday Sep 28, 2013 #
Note
slept:9.5 (rest day)
Did some recon
Friday Sep 27, 2013 #
Note
slept:5.0
5 PM
Mountain Biking 39:31 [1] 5.15 mi (7.8 mph) +807ft
shoes: Scott Scale 29er
Easy ride with Zitch at Smartview
Stretching 15 [0]
Thursday Sep 26, 2013 #
Note
slept:8.5 (rest day)
Another fail on bike part. Now its on Shimano.
Wednesday Sep 25, 2013 #
Note
slept:7.0
6 PM
Stretching 6 [0]
Trail Running 49:45 5.56 mi (8:57 / mi) +1026ft 7:37 / mi
ahr:133 max:164 shoes: Scott eRide Grip3
Easy run at Smartview with Zitch. 50's and raining. Not a lot of rain was getting through the tree cover though. The fog rolled in after we started though. Not a enough light in the valleys.
Z started taking off after deer towards the end.
Z started taking off after deer towards the end.
Tuesday Sep 24, 2013 #
Note
slept:7.5
6 PM
Mountain Biking 1:22:40 17.28 mi (12.5 mph) +2309ft
ahr:135 max:165 shoes: Scott Scale 29er
A Runnet Bag Loop. Pavement out and dirt back, about half and half. Went down the ATV trail that ends at the bottom of the climb. Thought for sure I had gone down the wrong reentrant but it turned out to be right. I was just following the best trail and the most water. The track had lots of creek crossing and some times the trail was a creek. Longer track than I was expecting, made it to the bottom with just enough daylight. Did the climb without any real light. Fiddled with my lights at the bottom and despite that and the darkness still easily set the KOM with a much lower HR.
Legs felt strong for the whole ride. Knee still a little tweaked from Sunday.
Flatted on the downhill back to the house.
Legs felt strong for the whole ride. Knee still a little tweaked from Sunday.
Flatted on the downhill back to the house.
8 PM
Road Running 4:08 0.58 mi (7:08 / mi)
ahr:131 max:141 shoes: Shimano M161G
Run home on the road after the flat.
Monday Sep 23, 2013 #
Note
slept:6.5
4 PM
Stretching 6 [0]
Trail Running 38:41 5.31 mi (7:17 / mi) +266ft 6:57 / mi
ahr:146 max:168 shoes: Scott eRide Grip3
Run from the CRC again. Pretty much the same thing as last week. Added a few small hills and took the dirt road instead of the Huck extension. Nobody trying to shoot at me this time either. Lots of gnats around the cow pastures.
Sunday Sep 22, 2013 #
Note
slept:6.0
10 AM
Mountain Biking 3:43:17 44.69 mi (12.0 mph) +6694ft
ahr:145 max:174 shoes: Scott Scale 29er
Another good ride. Great weather after all the rain yesterday. Once again climbed Runnet Bag twice. This time I added a climb and off trail section on some private property that I was able to use. 4-wheel trail with lots of rocks, and very steep. Typical AR trail. Walked a few sections that were steep and messy since I was alone. Flatted in one spot. Think I popped it not pinch flatted cause I was running 60psi. Didn't have a map so came down the wrong spur, steeper but still worked. This threw me off at the bottom and I missed my next turn cause the road wasn't marked. Ended up doing a few extra road miles than planned.
First RB climb set a PR by over a minute. Second climb up RB was tough. About 30 seconds slower than 2 weeks back. Worked harder leading up to it though.
A dog ran alongside me for over 2 miles. All the way to the top of Griffith Hill. He was fast and friendly. Stopped at the top of the hill to check his tag. He couldn't or didn't follow me down the hill. Hope he found his way home. I also stopped briefly at the pond where KT took Zitch swimming.
Felt pain in my knee after the first climb and on.
First RB climb set a PR by over a minute. Second climb up RB was tough. About 30 seconds slower than 2 weeks back. Worked harder leading up to it though.
A dog ran alongside me for over 2 miles. All the way to the top of Griffith Hill. He was fast and friendly. Stopped at the top of the hill to check his tag. He couldn't or didn't follow me down the hill. Hope he found his way home. I also stopped briefly at the pond where KT took Zitch swimming.
Felt pain in my knee after the first climb and on.
Saturday Sep 21, 2013 #
Note
slept:10.0
11 AM
Stretching 10 [0]
Trail Running 1:42:12 10.26 mi (9:58 / mi) +2725ft 7:58 / mi
ahr:157 max:175 shoes: Scott eRide Grip3
Run #1
Really foggy as I drove to Rocky Knob, I had about 20ft of visibility. Had to turn the lights on. Did the normal loop except started at the Saddle Overlook for a better transition.
Had to take it easy on the descent because the trails and rocks were wet and slick. Slipped a few times. Lost a good minute on the descent. Was hot in the gorge. Got a painful stomach cramp on the climb out of the gorge, had to walk a bit right before the steep section of walking. I think I got the cramp because my heart rate was too high for me to control my breathing. As my heart rate settled the pain went away. Was raining as I got to the fields. Had a bit of tailwind on my run back along the ridge. Slick rocks again.
Really foggy as I drove to Rocky Knob, I had about 20ft of visibility. Had to turn the lights on. Did the normal loop except started at the Saddle Overlook for a better transition.
Had to take it easy on the descent because the trails and rocks were wet and slick. Slipped a few times. Lost a good minute on the descent. Was hot in the gorge. Got a painful stomach cramp on the climb out of the gorge, had to walk a bit right before the steep section of walking. I think I got the cramp because my heart rate was too high for me to control my breathing. As my heart rate settled the pain went away. Was raining as I got to the fields. Had a bit of tailwind on my run back along the ridge. Slick rocks again.
1 PM
Trail Running 53:55 5.28 mi (10:13 / mi) +1448ft 8:06 / mi
ahr:148 max:168 shoes: Scott eRide Grip3
Arrived back at the car to realize I forgot to turn off the lights and killed the battery. Knew I would have trouble jumping it with no one around in the rain. Took 5 minutes to deal with the situation and get Zitch ready in the rain.
Ran back along the ridge, into the wind this time. Then back via the black ridge and picnic trails. Definitely a fan of these trails. (Stopped my watch at the trail intersection.) Started bonking with a mile to go. Had to really push through the last climb. Had choc chip cookies waiting for me in the car.
Rain picked up as we ran. Was pouring by the time we finished which made waiting for a car to jump me all the more enjoyable. Was able to flag down a car after a few minutes.
Ran back along the ridge, into the wind this time. Then back via the black ridge and picnic trails. Definitely a fan of these trails. (Stopped my watch at the trail intersection.) Started bonking with a mile to go. Had to really push through the last climb. Had choc chip cookies waiting for me in the car.
Rain picked up as we ran. Was pouring by the time we finished which made waiting for a car to jump me all the more enjoyable. Was able to flag down a car after a few minutes.
Friday Sep 20, 2013 #
Note
slept:7.5
9 PM
Stretching (Roller) 8 [0]
Stretching (Accuball) 8 [0]
Bailed on the run and made dinner with KT. Lots of fog up on the mountain. Couldn't see across the backyard. Ended up feeling lazy and fat. Did get into the hot tub for a bit to relax the muscles and then stretched out.
Thursday Sep 19, 2013 #
Note
slept:7.5
Wrong bike part from the bike shop again. Still can't ride home. Will be running tomorrow evening instead.
10 PM
Stretching (Roller) 5 [0]
Stretching (Accuball) 5 [0]
Wednesday Sep 18, 2013 #
Note
slept:5.5
6 PM
Mountain Biking 40:38 [1] 5.03 mi (7.4 mph) +846ft
shoes: Scott Scale 29er
Took Zitch for his first MTB. We did a loop+ at SmartView. This was a good way to get me out during the week to at least do something.
He did well. He was waiting for me on the uphills but I had to slow a bit for him on any slight downhills. He handled it well and did what he could. Our pace ended up being similar to a run.
He did well. He was waiting for me on the uphills but I had to slow a bit for him on any slight downhills. He handled it well and did what he could. Our pace ended up being similar to a run.
Tuesday Sep 17, 2013 #
Note
slept:7.0
4 PM
Trail Running (Grass) 37:07 5.13 mi (7:14 / mi) +211ft 6:58 / mi
ahr:142 max:156 shoes: Scott eRide Grip3
Short run from the CRC onto the XC course and back via the new Huckleberry Extension. Mostly ran on grass and dirt. Had to make a pit stop.
Weather was fantastic.
Weather was fantastic.
Monday Sep 16, 2013 #
Note
slept:7.0
Sunday Sep 15, 2013 #
Note
slept:4.0
7 AM
Mountain Biking 3:02:36 31.69 mi (10.4 mph) +3906ft
ahr:135 max:160 shoes: Scott Scale 29er
Nice ride at Carvins Cove with Ronny. 40D when I left the house. 50D at the start. We warmed up on the climb. We pretty much did a lap around the cove working in what single track we could. We came back coming over Green Ridge. Pushed our bikes up a bit and then got an awesome view of the cove The way down was loose, steep and rocky doubletrack. We had wanted to climb up the main ridge one more time but Ronny had to head home so we rode back on the hardtop.
12 PM
Stretching 10 [0]
Trail Running 1:13:42 8.01 mi (9:12 / mi) +1821ft 7:34 / mi
ahr:145 max:167 shoes: Scott eRide Grip3
Got home and picked up Zitch for a run. Pretty much the same loop as Thursday but ran through the woods at the end with the daylight. Good weather allowed Z to stay pretty strong. Ran into one older couple who was upset he was off leash. He walked right by them though. I ran with the leash on the second lap. That ended up being the only time we saw anyone the entire run. He was pretty beat by the end.
Legs were tired at the start. Not too bad after a mile. Climbs were slow though.
Legs were tired at the start. Not too bad after a mile. Climbs were slow though.
Saturday Sep 14, 2013 #
Note
slept:9.5
10 AM
Stretching (Roller) 5 [0]
Focused on lower calf, hip, quad, and top of IT.
11 AM
Stretching 8 [0]
Trail Running 1:09:14 7.15 mi (9:41 / mi) +2413ft 7:20 / mi
ahr:157 max:182 shoes: Scott eRide Grip3
Rocky Knob run. Adjusted my normal 11 mile loop so that I could run with Zitch for some of it. I parked at the Saddle overlook and then went down to the valley floor and then back up. I have only done the climb up this side once before. Definitely harder than climbing out the other way. Longer, more technical and just as steep.
One stretch of climb, 3/4 mile, 800ft climb. Mostly hiked.
One stretch of climb, 3/4 mile, 800ft climb. Mostly hiked.
12 PM
Trail Running 1:07:17 6.67 mi (10:05 / mi) +1856ft 7:59 / mi
ahr:150 max:173 shoes: Scott eRide Grip3
Stopped for two minutes to catch my breath, drink some water and grab Zitch. He was full of energy and ready to go but I was moving slowly up the hill. He settled in after a bit and we had a good run.
We ran the top of the ridge and then explored a bit near the Floyd Fest site. Thought I could make it over there but no trails led that way and there was a fence. Might try again another time. On the way back we took the Black Ridge and Picnic trails. A first for me. Fell once but was able to land in the grass.
At one point it looked like Z's big brother burst out of the woods and ran away. It was a young black bear. I had to call Z back right away or he would have said hi. It was the most scared I'd ever seen a bear. He ran away quickly. New trails were nice, especially the picnic loop.
Weather was amazing today. 70D, sunny with a nice breeze. No humidity.
We ran the top of the ridge and then explored a bit near the Floyd Fest site. Thought I could make it over there but no trails led that way and there was a fence. Might try again another time. On the way back we took the Black Ridge and Picnic trails. A first for me. Fell once but was able to land in the grass.
At one point it looked like Z's big brother burst out of the woods and ran away. It was a young black bear. I had to call Z back right away or he would have said hi. It was the most scared I'd ever seen a bear. He ran away quickly. New trails were nice, especially the picnic loop.
Weather was amazing today. 70D, sunny with a nice breeze. No humidity.
11 PM
Stretching (Accuball) 10 [0]
Friday Sep 13, 2013 #
Note
slept:7.0
Planned to ride home to Floyd after work but the bike shop lost the part they ordered for me. So road bike is still out of commission.
Thursday Sep 12, 2013 #
Note
slept:5.0
6 PM
Stretching 10 [0]
Trail Running 1:08:18 8.21 mi (8:19 / mi) +1470ft 7:07 / mi
ahr:149 max:174 shoes: Scott eRide Grip3
2 long figure 8 loops around Smartview. First loop was fighting through cobwebs. Every 10 seconds. Was happy to be done with them on the second loop. Started getting dark in the woods on the second loop right at sunset. Finished the loop and was just able to do another hill loop with limited vision. Finished 40 minutes after sunset.
Wednesday Sep 11, 2013 #
Note
slept:6.5
7 AM
Commuting 16:22 [1] 4.11 mi (15.1 mph) +404ft
shoes: Salsa Moto Rapido
Ride to campus for Orientation.
12 PM
Commuting 12:00 [1] 2.4 mi (12.0 mph)
shoes: Salsa Moto Rapido
Ride across campus and back to get my ID and lunch.
5 PM
Commuting 15:00 [1] 3.4 mi (13.6 mph)
shoes: Salsa Moto Rapido
Ride back to the CRC with some stops around town. Saw Mark as I was riding by his house. Stopped to chat.
Tuesday Sep 10, 2013 #
Note
slept:7.5
Monday Sep 9, 2013 #
Note
slept:4.5
Sunday Sep 8, 2013 #
Note
slept:9.0
10 AM
Stretching (Roller) 8 [0]
Mountain Biking 3:25:08 41.62 mi (12.2 mph) +5600ft
ahr:146 max:179 shoes: Scott Scale 29er
Awesome "off road" route. It was mostly paved but had 12+mi of gravel and 3+ mi of single track. Also did a short bikewack. Did a figure out that had me climb Runnet Bag twice. Steep gravel climb. Incredibly difficult on a road bike. Last 2 miles average over 10% with several grades over 20% peaking near 40%.
Kept the pace low on the first climb and pushed a bit more on the second. Times were comparable though. Did a loop around Smartview when I got to the top. Had trouble finding the trail through the woods but was able to ride through the woods back.
Started bonking when I hit the singletrack because I hadn't eaten enough before the ride. Brought enough food otherwise. Really struggled on the ride back to the house. Consumed over 1000 calories when I got back.
Kept the pace low on the first climb and pushed a bit more on the second. Times were comparable though. Did a loop around Smartview when I got to the top. Had trouble finding the trail through the woods but was able to ride through the woods back.
Started bonking when I hit the singletrack because I hadn't eaten enough before the ride. Brought enough food otherwise. Really struggled on the ride back to the house. Consumed over 1000 calories when I got back.
2 PM
Stretching 5 [0]
Trail Running 38:53 3.81 mi (10:12 / mi) +863ft 8:24 / mi
ahr:152 max:174 shoes: Scott eRide Grip3
Took Zitch for a birthday run. It was warmer and more humid than two days ago. 80+HI. I was still struggling to digest the 1000 calories and also had tired legs. Zitch was slowed by the heat. We ran together most of the run. The run was pretty slow. I started feeling better towards the end. When we got back to the house we both (p)layed in the creek.
Saturday Sep 7, 2013 #
Note
slept:8.0
Gameday
Had planned to do a run out on top of Rocky Knob. but didn't get home until later than planned and had just eaten a large greasy lunch.
Had planned to do a run out on top of Rocky Knob. but didn't get home until later than planned and had just eaten a large greasy lunch.
Friday Sep 6, 2013 #
Note
slept:6.5
6 PM
Stretching (Roller) 5 [0]
Stretching (Accuball) 5 [0]
Stretching 6 [0]
Trail Running 1:00:53 6.82 mi (8:56 / mi) +1258ft 7:36 / mi
ahr:137 max:166 shoes: Scott eRide Grip3
Took zitch for his first run in a while. Temps were again very nice. A bit cooler than yesterday 70F with a slight breeze,.H&R rode by on the Parkway as I was stretching.
Zitch loved it. He was off leash the entiire time. I planned to drop him at the car after the first loop but he was not slowing up. He eased off after the first mile but was still running ahead of me with plenty of energy. I figured better to keep him running than leave him in the car. We pretty much ran another loop. He started slowing and spending some time trailing in the last mile. He also was eager to take a second when we crossed either of the two small creeks in the park.
Probably shouldn't have ran him this much off of no training but he was eager and was trying to wear him out. W'll dial it back for the next couple runs. Excited to know that he will be a decent cold weather runner.
I felt fine. Fairly easy pace without much effort.
Zitch loved it. He was off leash the entiire time. I planned to drop him at the car after the first loop but he was not slowing up. He eased off after the first mile but was still running ahead of me with plenty of energy. I figured better to keep him running than leave him in the car. We pretty much ran another loop. He started slowing and spending some time trailing in the last mile. He also was eager to take a second when we crossed either of the two small creeks in the park.
Probably shouldn't have ran him this much off of no training but he was eager and was trying to wear him out. W'll dial it back for the next couple runs. Excited to know that he will be a decent cold weather runner.
I felt fine. Fairly easy pace without much effort.
Thursday Sep 5, 2013 #
Note
slept:6.0
6 PM
Stretching 10 [0]
Trail Running 34:39 4.06 mi (8:32 / mi) +853ft 7:07 / mi
ahr:138 max:170 shoes: Salomon Speedcross 3 (Blue #2)
Fairly easy run that felt harder because of my lack of fitness. Didn't plan for much. Just wanted to get out running. Weather was beautiful as it has been all week.
Ribs were a bit sore from my fall (bike repair) last weekend.
Ribs were a bit sore from my fall (bike repair) last weekend.
Wednesday Sep 4, 2013 #
Note
slept:6.0 (rest day)
Better today. Starting to notice the usual tightness in L Hammie. Quads still tired.
Maybe a short run tomorrow.
Maybe a short run tomorrow.
Tuesday Sep 3, 2013 #
Note
slept:4.0 (rest day)
Still moving around slowly. Stiffness in the back of R knee.
Monday Sep 2, 2013 #
Note
slept:6.5 (rest day)
Legs tight and sore.
Sunday Sep 1, 2013 #
Event: Shenandoah 100
Note
slept:6.0
6 AM
Mountain Biking 9:56:19 [4] 98.8 mi (9.9 mph) +13000ft
shoes: Scott Scale 29er
Arrived Saturday night in time to prep and get some sleep.
Started in the 9hr corral which was my goal time. Thought I had a good shot at 9. As we started I looked down to notice my stem was 10deg off. Something I didn't notice when I test road my bike in the dark. Probably something I would have to fix and AS2. Road through some of the crowd on the road with Charlie in tow (probably could have started back of 8). Dropped my saddle bag almost as we got on the forest road. Road the entire race with it in my jersey pocket, not comfortable. Lost quite a few spots and had to work my way back up before the ST. Passed Charlie who had dropped his glasses and then caught Ronny. Slid out on a turn and got back on my bike to realize my stem was now perfectly aligned. Magic!
First descent was awesome and when we got to the bottom I exchanged a bottle and took off up the road. Felt great and passed quite a few people including Laura H who would eventually finish 2nd female. Strong on the first trail climb. Walked the rocky top section passing people while I was walking. Slow on the first downhill. Ronny caught me at the bottom. Took off again when I hit the road. Ended up pacelining with Ronny and some others to AS2 where I had a quick bottle change and took off immediately.
More strong riding on the road. Settled in a bit for the climb up Hankey which was longer than I was expecting. Started raining on the descent. Walked the steep section. Refueled a bit at AS3 before heading out on the road in the rain. Started a pacelining but when it got to my pull I accelerated and cramped immediately. Got off and walked for ~3min while people flew by. Got back on and set a steady pace up the climb. Ronny and a paceline caught me shortly before we turned onto the trail. I moved to the back of the group for the climb and shifted all the way down. Took the climb easy. Had to fight off some cramps up the climb but no stops. Still had Ronny in sight at the top. Another slow descent though meant instead of falling back to where I was at the beginning of the climb I was now losing places. At this point I knew 9 hours was out of the question but I would finish by 10 which I thought would be my slowest time. Laura caught me again at the bottom.
Another refueling at AS4 and then started the long climb up towards Reddish Knob. Spent the climb mostly on my own. Had a few more cramps and resorted to yelling at my legs "NO NO NO" as I continued riding. Sun came out for a bit. Some riders came up behind me at the top. I refueled and left before all of them. Luckily I looked at the elevation profile at the AS and saw that there was another climb that I did not know about before the long descent down to AS6. I was obviously not excited but glad I knew it.
A long and tough descent down Chestnut Ridge saw me lose a lot of places. I was now doubting my ability to finish in 10 hours. I estimated 75-90 min from AS6 to the finish. My watch had just died so when I checked in at AS6 they said the time was 9 hours. 10 hours was gone. I ate lots of salty french fries and then embarked on the last section. The road riding wasn't too bad. It took a bit to get my legs going again but as we climbed Hankey again I was able to use more power without cramping and passed quite a few people. Decided to try and open up a bit more on the last descent which wasn't quite as technical anyway. Was able to hold off all but the last 2 guys I passed on the climb who I finished a few seconds behind. Was mostly excited to see that it was under 10 hours. Partially due to the fact that the last section was 2 miles shorter than I was estimating for.
Temps were good. It was a bit humid but not bad. More heat might have required more than 2 bottles at a time. AS staff was excellent. The climbs and descents were pretty much all ridable (excluding top of Wolf Ridge climb and top of Hankey descent). I had a lot of trouble keeping any speed on all the descents. Also had trouble braking (hands, forearms and triceps). Descents took a lot of energy out of me. Hankey was a bit slick from the rain and Braley Pond was muddy at the bottom. I just have not done descending like that in years and am not as fast as those guys even when I have.
I think a little more hill and lsd training and some practice on the descents could drop me to at least 930. 9 might be tough but still a goal.
Started in the 9hr corral which was my goal time. Thought I had a good shot at 9. As we started I looked down to notice my stem was 10deg off. Something I didn't notice when I test road my bike in the dark. Probably something I would have to fix and AS2. Road through some of the crowd on the road with Charlie in tow (probably could have started back of 8). Dropped my saddle bag almost as we got on the forest road. Road the entire race with it in my jersey pocket, not comfortable. Lost quite a few spots and had to work my way back up before the ST. Passed Charlie who had dropped his glasses and then caught Ronny. Slid out on a turn and got back on my bike to realize my stem was now perfectly aligned. Magic!
First descent was awesome and when we got to the bottom I exchanged a bottle and took off up the road. Felt great and passed quite a few people including Laura H who would eventually finish 2nd female. Strong on the first trail climb. Walked the rocky top section passing people while I was walking. Slow on the first downhill. Ronny caught me at the bottom. Took off again when I hit the road. Ended up pacelining with Ronny and some others to AS2 where I had a quick bottle change and took off immediately.
More strong riding on the road. Settled in a bit for the climb up Hankey which was longer than I was expecting. Started raining on the descent. Walked the steep section. Refueled a bit at AS3 before heading out on the road in the rain. Started a pacelining but when it got to my pull I accelerated and cramped immediately. Got off and walked for ~3min while people flew by. Got back on and set a steady pace up the climb. Ronny and a paceline caught me shortly before we turned onto the trail. I moved to the back of the group for the climb and shifted all the way down. Took the climb easy. Had to fight off some cramps up the climb but no stops. Still had Ronny in sight at the top. Another slow descent though meant instead of falling back to where I was at the beginning of the climb I was now losing places. At this point I knew 9 hours was out of the question but I would finish by 10 which I thought would be my slowest time. Laura caught me again at the bottom.
Another refueling at AS4 and then started the long climb up towards Reddish Knob. Spent the climb mostly on my own. Had a few more cramps and resorted to yelling at my legs "NO NO NO" as I continued riding. Sun came out for a bit. Some riders came up behind me at the top. I refueled and left before all of them. Luckily I looked at the elevation profile at the AS and saw that there was another climb that I did not know about before the long descent down to AS6. I was obviously not excited but glad I knew it.
A long and tough descent down Chestnut Ridge saw me lose a lot of places. I was now doubting my ability to finish in 10 hours. I estimated 75-90 min from AS6 to the finish. My watch had just died so when I checked in at AS6 they said the time was 9 hours. 10 hours was gone. I ate lots of salty french fries and then embarked on the last section. The road riding wasn't too bad. It took a bit to get my legs going again but as we climbed Hankey again I was able to use more power without cramping and passed quite a few people. Decided to try and open up a bit more on the last descent which wasn't quite as technical anyway. Was able to hold off all but the last 2 guys I passed on the climb who I finished a few seconds behind. Was mostly excited to see that it was under 10 hours. Partially due to the fact that the last section was 2 miles shorter than I was estimating for.
Temps were good. It was a bit humid but not bad. More heat might have required more than 2 bottles at a time. AS staff was excellent. The climbs and descents were pretty much all ridable (excluding top of Wolf Ridge climb and top of Hankey descent). I had a lot of trouble keeping any speed on all the descents. Also had trouble braking (hands, forearms and triceps). Descents took a lot of energy out of me. Hankey was a bit slick from the rain and Braley Pond was muddy at the bottom. I just have not done descending like that in years and am not as fast as those guys even when I have.
I think a little more hill and lsd training and some practice on the descents could drop me to at least 930. 9 might be tough but still a goal.