Archive for November, 2010

Week Wrapup

Posted in Uncategorized on November 21, 2010 by ryanjoyce21

Swim: 2000m
Bike: 87 miles
Run: 28 miles

Wanted to run even more, but held back. Foot doesn’t start “hurting” at all until 6+ miles. 4 runs between 6-7 miles, plus one 2.5 mile Brick run with no problems. Looking to hit 30 this coming week, which will include the 8k turkey trot on thursday. Looking forward to my first 8k race and an automatic PR because of that!


weekly wrapup

Posted in Uncategorized on November 15, 2010 by ryanjoyce21

Swim: 2000m
Bike: 62 miles
Run: 19.25 miles

another week of pretty low volume, but to be expected with two tests spread out over the week. Also had a indoor soccer game, which has to add on at least a few miles of running to the above total. Next week I have a TON of time so looking to hit the “weekly ironman” training goal for sure.

Maritime March 5k RR

Posted in Uncategorized on November 13, 2010 by ryanjoyce21

Beautiful day for the middle of November. 50 Degrees, sunny, and no wind at 11am for the start of the race.

VERY low key event with only a few serious runners out of 115 or so people overall. Decided since I split so evenly last weekend that this time I’d just go out hard with the leaders and try for a top 3 finish.

Ended up going out with a group of 4 guys behind a few randoms up front. Went 5:30 for the first (slightly downhill) mile. Second mile was flat with a split of 5:57. Broke away from the other 3 guys during the 2nd mile and bridged up to the third place kid (who happened to be 13 years old… just a monster already). Ran the third mile in 6:08 (slightly uphill), gapping the kid by about 50 yards during the “climb”. Came home pretty smooth, although completely spent.

Finished the race in 18:10, good enough for third place OA and first in the AG. Great reception after. Wally also ran the race, grabbing 10th place (20:3x) OA and 2nd in our AG, so that was cool.

Pumped about the race. I definitely run better when I’m competing at the front of the field compared to “time trialing” in the middle of a large race with real good runners. Solution? Get better so I can always be competing at the front of the pack!

Cervelo P2C.. pretty much cheating

Posted in Uncategorized on November 10, 2010 by ryanjoyce21

Just did a 1 lap (~1.8 miles) TT in the park. Previous best was 4:40 (22.9mph avg)…

did it in 4:19 (24.8mph avg) with the new bike without even pushing as hard as I did the first time. This tells me two things: 1) This bike is insane, and 2) I need to work on my road bike before the spring b/c theres no way there should be THAT much of a difference

Week Wrap Up

Posted in Uncategorized on November 8, 2010 by ryanjoyce21

Pretty solid training week. Did all 90 miles of biking on the trainer, with most of that being pretty intense. Foot feels good for 4-5 miles now, and is continuing to improve. Will bump up the running mileage just a bit more this week.

Here it is:

Swim: 3000m
Bike: 90mi
Run: 21mi

Bob Ivory 5k Run RR

Posted in Uncategorized on November 7, 2010 by ryanjoyce21

Ran one of the Buffalo Runner of the Year 5k events today. Course was only a few blocks from my house, which was nice. Haven’t run a flat 5k since the end of July (19:30), and with the foot finally feeling better i was curious what I could run.

Long story short, ended up coming in 26th overall, 4th in the age group out of 355 total, running a huge PR of 18:24 (5:55/mile). Very happy with this, especially considering I’ve only been running a few miles a week for the last few months with the foot problems. Looks like all the bike intervals have helped the running as well. Went out in about 5:46 or so. Second mile was in about 6 flat, and third mile was a bit under 6, so much better splits than I’ve had in the past.

D’Youville College 5k coming up this saturday. A lot less competition in this race, so I’ll be running right up near the front. Don’t think one more week is going to get me under 18 minutes, but I’m going to try to go out in about 5:45 again and just see how it goes.

week wrapup

Posted in Uncategorized on November 2, 2010 by ryanjoyce21

Swim: 1000m
Bike: 70 miles
Run: 18 miles

last “easy” week for a while. Got the running mileage back up a big. Foot feels pretty good. Aiming for about a 2 mile increase every week now, with longest run 6-7 miles for now.