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February 27, 2007

Test ride a $5,000 Cannondale

CityCycle is sponsoring a ride for free weekend. Drew Johnson has invited the Cannondale Demo truck to Jacksonville for the weekend. The Cannondale Demo Truck will be at City Cycle on Friday March 2nd to answer questions and tech help.

Saturday morning, March 3rd, they are doing a ride at the Baldwin Rail Trail at 8:00 am. You will be able to take a bike and do the entire 30-mile ride.

Eric Saletel, the Cannondale factory representative, has a truck load of new System Six and Synapse Carbon bikes for people to ride. Helmet and I.D. are required. Get there before 7:30 if you want to ride a $5,000 15-pound Cannondale!

Tough run this morning

Oleander to Bridges 2-27-2007, Heart rate - DistanceLong run on the schedule for this morning. Met up with Mike and left the neighborhood at 5:50. James joined us at St. Vincent's, just past the 2-mile mark. Headed for downtown to run a bridge loop. I haven't been doing a lot of running (other than races and speedwork) at sub-8:00 pace. That, plus the humidity made for a pretty tough run. Total mileage was about 10.75 miles. I lost 3 or 4 pounds on the run despite consuming a full water bottle of Heed and a water bottle of Endurox after the run. As the day has progressed, it doesn't seem as humid as it was this morning. Maybe it was all in my mind. Makes me nervous about the River Run.

New running group at the beach

A new group run has started at the 1st Place Sports Jacksonville Beach Store. The runs will start at approx. 6pm (just after the store closes and the workers get changed) on Mon. Wed. and Fri. evenings. The route is approx. 5 miles with varying paces depending on who shows up to run. If you have any questions for them, please call at 270-2221.

February 26, 2007

It's a sad day at the Cardozo house

Amid investigations, ex-Tour champ Ullrich retires
Not sure who will be more sad, James or Molly.

Ortega River Run 2007

Saturday was the perfect day for a race abd a race party. Nice and cool at the start. Beautiful sunny sky, no chance for showers. Folks starting arriving at the house a little before 8. We jogged easy over to the start and enjoyed running with some of the kids in the 1 mile fun run. Stood around and talked for 10 minutes and then hopped into the throng of 2000 for the start. I was standing in a sea of red as I was surrounded by the famous El Guapo Running Club. Really nice people.

Every year I tell myself I am going to start closer to the front for the Ortega River Run. This year it didn't seem so bad dodging folks. It also helped prevent me from starting way too fast. Ran the first mile with Erin and we clocked it a little under 7. She told me she had run the race a couple of years ago and averaged 7:15s. She said she would like to do that again. Little did I know she was sandbagging. Heh.

Ortega River Run 2-24-2007, Heart rate - PaceI was very proud of Woodmere. Lots of folks out, lots of Corrigan signs, and my cheering section at the end of Oleander. Gave Emily and Karen a high five on my way to a quick second mile split of 6:45. I was still running with Erin at this point and I made the decision to slow down and maintain a 7:00 pace. She maintained the faster pace and put some time on me. Running up the 17 bridge was a little tough. I had to keep reminding my self to lean forward. I would find my self running upright and would immediately look down at my shoes to force myself to lean into the incline. I cruised down the bridge, passing the 3-mile mark on the way. My third mile was a 7:15. Yikes.

The momentum from the bridge helped me cruise McGirts at a comfortable clip. I was maintaining the pace going up the little inclines and running down them hard. As usual, there was a terrific group of kids yelling on the last incline before the 4-mile mark. Like last year, they really helped me get up that last little climb. Mile 4 was somewhere around 6:50. I felt like I had a bit still in the tank and my hip wasn't hurting too terribly bad. Erin had about 100 meters on me and there was no catching her. She was running a great race. I kept pushing and when I hit the flashing lights at the Grand Avenue curve I knew I had a quarter-mile to go. I increased the leg turnover but kept it under control. I crossed the finish line in 34:49, my last mile was around 6:52. My finishing time was only 10 seconds slower than last year, even with the problems I have had with my hip and reduced mileage on the road.

Everyone met up near the finish line and we started a slow jog back to the house for our reward. Once we were home, there were lots of breakfast goodies and I think everyone had a terrific time. I really appreciate the work Karen put into hosting the party. I jokingly refer to the annual Ortega River Run party as my birthday party since I would rather celebrate a great race with friends than I would my birthday.

Finishing times of party attendees:
James Cardozo -- 30:37
Jay Millson -- 31:34 (PR!)
Josh Allen -- 32:26
Mike McLamb -- 34:15
Erin Moore -- 34:25
Greg Umberger -- 34:31
Leah Pust -- 37:36
Lori McLamb -- 40:08 (I think this is a PR)
Jane Mondadori -- 42:10
Marla Stearman -- 56:49 (running for two, no less)

A special bonus at the party was an appearance by Rodney Brown. Rodney and Kelly didn't run the race, they ran on their own earlier, but he still dropped in to visit. Rodney works for the Department of Justice and he returned from Baghdad this past Thursday. He assisted the Iraqi government in the trial of Saddam Hussein, as well as others. He was in the courtroom when Saddam was convicted. Rodney found himself looking Saddam face to face as Saddam left the courtroom. Wow! Rodney also ran the Baghdad Marathon and had his second best marathon ever, despite coming under small arms fire at mile 5. Amazing! It was great to see him at the party.

Now we have 2 weeks until the grand-daddy road race of them all in Jacksonville, the Gate River Run. Looking forward to a good race in the 15k.

February 23, 2007

Free Chick-Fil-A breakfast in March

I just saw a flyer advertising free breakfast at Chick-Fil-A every Wednesday in March. Here is the rundown:

  • March 7th: Free 3-count Chick-n-Minis
  • March 14th: Free Chicken Biscuit
  • March 21st: Free Cinnamon Cluster
  • March 28th: Free Sausage Biscuit

Since Karen volunteers at Emily's school on Wednesday mornings, I'm responsible for taking Maggie to school. Looks like we'll be eating breakfast at Chick-Fil-A before we go to school.

Ortega River Run tomorrow

ORR07One of my favorite races of the year is tomorrow.  I consider my home course since I run the route on average at least once a week.  Since our house is located just past the 1 mile mark, we host a post-race party every year.  Last year I set a 5–mile PR of 34:39 that lasted a little over 3 months before I broke it in Boston running the Harpoon 5–Miler in 34:09.

The goal for tomorrow is to go sub-35 again.  A large part of meeting that goal will be contingent on my hip cooperating.  The weather is going to be perfect.  In the low to mid-50’s and sunny at the start of the race.

Looking forward to a great race tomorrow.

Michael Corrigan for City Council

Michael Corrigan for City CouncilWith the Ortega River Run cutting through our neighborhood tomorrow, it is my goal to have as many Michael Corrigan signs in front of homes along the race course as possible.  I have 25 signs to distribute, and in about 30 minutes this morning I received commitments for most of them.  I had to leave some messages, but I’m confident they will all be in place this evening.

Councilman Corrigan has done quite a bit for our neighborhood during his first term in office.  Our creek was dredged, we finally got the Herschel Park project in motion, and he was very objective during the St. Johns Village PUD process.  He has also ensured that Fire Station Number 14 won’t go away any time soon. 

I bet I could guarantee him a nearly unanimous vote from our neighborhood if he could get our utilities placed underground.

February 22, 2007

Marketing Ploy: The Band!

Yesterday, as I was listening to an Instapodcast interview with Five for Fighting's John Ondrasik I found out that his original name for his band (when he was told he couldn't use his name) was Marketing Ploy.

As Glenn Reynolds would say, Heh!

River Run numbers

Looked up the race numbers for the River Run.  I’ll be number 507.  Emily is excited to be getting her first race number ever.  She will be number 15191 and representing John Stockton Elementary in the Junior River Run. 

Rock and Roll Emily!

5x800 on the track at race pace

2-22-2007, 5x800

Jay, Mike and I did 5x800 on the track today at anticipated pace for Saturday's Ortega River Run. Felt pretty good, although a little low on energy. I didn't wake up early enough this morning to put some fuel in the body before heading out. The amazing thing is I was running at 5-mile race pace (7:00/mi) and kept the heart rate in the high 150s and low 160s for most of the intervals. Usually I'm well into the high 160s for these efforts. Granted my previous 800 splits were about 8 seconds faster per interval, this might also be an indication that my aerobic base is improving.


Feuding Anna Nicole Smith entourage visit morgue. 22/02/2007. ABC News Online.

But Judge Seidlin got a call from Broward County medical examiner Joshua Perper on Tuesday and again on Wednesday saying the corpse was decomposing quickly and would soon be unsuitable for a family viewing.

How is it that Vladimir Lenin’s body has been on display for 80 years and they can’t preserve Anna Nicole Smith’s body after just 2 weeks?

February 21, 2007

Is BFAST draft legal now?

Just took a look at BFAST’s nice new website to see what the dates are for this year’s races.  They have posted some images from past events (and deleted past results, Boo!).  Click the link above, then click the triathlon images tab and go to image number 10.  Looks like it was taken from the draft fest that was race #3 last year.  By posting it on the website are they condoning it?

February 20, 2007

Medium ride Saturday, medium run Sunday using new fuel

HammergelMy shipment of fuel arrived last week from Hammer Nutrition.  I have used Hammer Gels in the past, and even used a sample of Heed once, but had never tried Perpetuem.  Now is the time to start experimenting with nutrition for May’s race.  I have heard lots of good things about Perpetuem and I enjoyed my sample of Heed, so I ordered a supply of both.

A couple of hours after ordering, I received a phone call from Whitefish, MT.  The folks at Hammer Nutrition call first time buyers to see if they have any questions.  Very cool.  As you chat with them, they also toss in other freebies like gel flasks, gel samples, and samples of their other nutrition products.  I discussed my training with Katey, who made several recommendations regarding product usage.  If you ever have a question, they have a support line to answer any product questions.

Saturday was supposed to be a 50–60 mile ride.  The weather got in the way and we only did a 40 mile ride.  I mixed up a 3–hour supply of Perpetuem in one bottle, and carried an extra bottle of water to drink after every hit of Perpetuem.  The resulting liquid from mixing up 4 scoops of Perpetuem in a single bottle wasn’t as bad as I thought it would be.  For longer rides, you can create a thick paste in a bottle so you can be self-sufficient for a very long effort as long as you can replenish your water supply.  The dreamsicle flavor was a very subtle and not too sweet.  In the past for a 3–hour ride, I usually take a gel after an hour and a Clif Bar after 2 hours, and Gatorade throughout.  On Saturday’s ride I never felt like I was running out of fuel.  I also like the idea of using complex carbohydrates to fuel a longer effort.  Very cool. 

After the ride, I mixed up a bottle of Hammer’s recovery drink Recoverite (one of the free samples).  It had a light citrus flavor and was pretty tasty.  Recoverite competes with Endurox, and can also be used as a meal replacement.  I have a jug of Endurox to finish and will have to decide what product to use then.  I do like the lighter flavor of Recoverite as opposed to the very sweet taste of orange Endurox.  Maybe I need to try the chocolate Endurox like Jay suggested.

On Sunday, I mixed up a bottle of Heed and went for a one hour run.  Again, the drink has a very light flavor and uses complex carbohydrates instead of simple sugars to keep you going.

I plan on testing some other products, like Cytomax and Accelerade to see how they work.  And while it is convenient to go with all liquid fuel, I enjoy eating a Clif Bar on a long ride because it is a change of pace from gels and liquids.  I have three months until the race, so there is ample time to see what combination works best.  Hammer Nutrition will be tough to beat though.

Hammer Nutrition makes it easy (and economical) to try out because they give all first time customers a 15% discount.  Plus the benefit of a courtesy call and lots of free goodies in your first order. 

February 16, 2007

Might need to add this race to the schedule


After all, this is the year of the Gator.  I guess you would classify this as a super sprint.  The distances are 250 meter swim in the O dome pool with a time trial start, 4 mile bike and a 1.5 mile run.

Erin has invited us all to come down for the race.  I bet we could even get Mike McLamb to race in this one (despite his contempt for the Gators).

Maybe we could even talk the wives into letting us ride our bikes home from the race. . .

Something to add to the list of things to do in Jacksonville

From the Florida Times-Union:

This is the best time of the year to walk in the North Florida woods. But most of us need paths. Two of the best trails around, and right in town, are at the University of North Florida and Fort Caroline National Monument.

  • The UNF trails start right behind the information booth on your right as you enter from St. Johns Bluff Road. You have several options back there, with Goldenrod Trail the longest with a 2.5-mile loop. A few exercise stations have been added recently, in case you're in the mood for crunches or pull-ups.
  • There are about 7 miles of trails at the Fort Caroline monument and the adjacent Theodore Roosevelt Area. The personal favorite is the Spanish Pond Trail, which starts across Fort Caroline Road from the monument. It's about a mile in (and another mile out, of course), but connects to another trail to take you along the banks of the river, past the shell piles left by the Timucuans and their ancestors. They date back to 1500 B.C., so walk carefully.

I’ve never visited the UNF trails and I bet it’s been 25 years since I visited Fort Caroline.  We need to take the girls to visit these trails.

February 15, 2007

Good advice

“Remember: eat, hydrate, stretch and recover.  That is how you get faster and stronger--with good recovery; not being on the rivet every session.”

Thanks Mike.  Now, if only I can follow it. . .

February 14, 2007

Every Street 2007 update

It’s been 2 weeks since my last Every Street update.  I have now started to add old Ortega to the grid.  I still have some clean-up to do in Avondale, and I need to add the area bordered by Post, King, Park and McDuff.  That is the neighborhood I lived in the first 10 years of my life.  I grew up on the corner of Cherry and Forbes.  Here is the latest Every Street 2007 map.

It’s funny how sterile and clean the streets and neighborhoods look on the map.  I immediately look at the grid-pattern of streets on the map I haven’t been to and think about adding them.  Then I think about the neighborhoods represented by those streets and think again.  Maybe during daylight hours.  With a bunch of people.  And a police escort.

New jersey

Not the state, but a new piece of cycling gear.  Karen bought me a sweet City Cycle cycling jersey for Valentines Day.  The colors are very cool and there is a nice graphic of the Jacksonville skyline across the front and back. 

The other cool thing is someone at City Cycle was familiar with MetaMarshall.  I need to make some MetaMarshall jerseys!

Google Maps is a must have

Went for a 50–mile bike ride at the Baldwin Rail Trail this past Saturday with Peter King.  I have done the loop in the past with Mike McLamb and had a pretty good idea of directions.  Unfortunately, Peter and I missed the turn on to Plummer Road.  We went about 3 miles past it, and realized we were in unchartered territory.  We turned around and headed back the way we came, but were unsure by how much we overshot Plummer.  We stopped at the intersection of Acree and New Kings, and I pulled out my Treo and fired up Google Maps.  In 30 seconds, I was looking at where we were on the map, and scrolled down and found Plummer a little farther south.  Sweet!

February 12, 2007

Swim workout cut short this morning

One of the early morning lifeguards is pregnant.  She is only 5 months pregnant, but was experiencing what she thought was labor pains this morning.  Apparently, she had hot wings for dinner last night that made her dehydrated and that caused the false labor.  Emergency services were called and everyone had to get out of the pool at 6:30 because two lifeguards have to be on duty.  I received an e-mail from the Executive Director of the YMCA around lunch and he said she is going to take a couple of days off but will be fine.

Emily and Daddy running

When I returned from my run yesterday afternoon, Emily wanted to go for a run. She is registered for the Junior River Run being held in 4 weeks. She took off fast, but when we reached the corner she needed a quick rest and some water. From that point on she listened to me and ran at a steady pace. We ran around the block, which is a little over half a mile. I think it was her best run ever around the block. After the first stop, she didn't stop again and was very consistent. Yeah Emily!

This is a picture she drew of us later on last night of her running with her Daddy.  The pink thing in my hand is her water bottle.

February 6, 2007

Joe Reger has some good

Joe Reger has some good tips for Dressing for Cold-Weather Training.

February 5, 2007

Winter Beaches Run 2007

Wbr07What’s a gel worth?  A couple of minutes at the end of a 10–mile run?  That’s what I have to wonder as I look back at yesterday’s Winter Beaches Run. 

The goal was to run 7:30 splits, nice and steady.  Last year I shot out running 7:00 – 7:15 splits, only to explode and finish at a 7:36 average pace.  The first mile, as always, I got caught in the surge and ran a little faster than I wanted.  After passing the first marker in 7:10, I slowed it down a bit and did the next mile in 7:36.  Closer to the goal.  I stayed on pace until the 7th mile.  Then the slowdown began.  I have to believe if I had taken a gel atthe halfway point, I could’ve finished stronger.  My hip started to nag me as well, but I’m not sure if that was enough to sabotage my race.  I tried 15–second surges on the minute during mile 9 to try to reel some folks in, but couldn’t sustain the effort.  I finished in 1:16:33, 36 seconds slower than last year’s 1:15:57. 

I did run a much smarter race this year, but in the end, I think nutrition was the difference.  Aside from not using a gel, the only meals I had prior to the race included Grape Nuts for breakfast and a Clif Bar an hour before the race.  Although Karen and I had to keep nursery at church yesterday morning, I still thought I would have a chance to eat lunch.  I also thought the race started at 3 pm.  Nope, 2 pm start.

Next year I will have a gel and I will know what time the race starts!

February 2, 2007

Comparing Januarys

 Comparing January for 2005, 2006, and 2007, I would say I am almost a week ahead of the past 2 years in terms of training.  Certainly a week ahead in swimming and cycling, but the hip injury has lowered the number of miles running.  No worries.  The strategy for preparing for the 1/2 IM has been to focus on the bike and the swim for strength and fitness, and maintain the run.  One month in and everything looks on (ahead of) schedule.

            2007            2006           2005       Var 2006     Var 2005
Run 74 105 91 (31.80) (17.50)
Swim 13450 3650 2500 9800.00 10950.00
Bike 329 176 221 153.10 108.10