JTNORTON.COM

Switching Gears 210-240

Last Update 4-30-2021, my routines are not written in stone. I pay attention to my body and how’s it’s recovering. I focus on getting it done right but from time to time will take a complete rest day. Too clear everything out and come into the next day ready to go at it again. – JT


Chapter 1: 21 Day Self Goal 01-30 / Chapter 2: Bike on 30-60 / Chapter 3: Keep On KeepN 61-90 / Chapter 4: KeepN Up! 91–120, Chapter 5: PushN On 120–150 / Chapter 6: TryN and Still Flyin 150-180 / Chapter 7: DropBars and BookN it! 180-210 / Chapter 8: Switching Gears 210-240 / Chapter 9: RoadTripN and Events 240-270 / Chapter 10: Digging In PushN On 270-300 / Chapter 11: Run, Ride,Live 300-330 / Chapter 12: Light – End -Tunnel 330-365!


  • *4-3-2021: For April, revamped my weekly routines; The changes are that all daily walks will now be unweighted. The ride and run days will not be followed by an extensive walk other than a cool-down walk to lower my heart rate. All weight training will be performed on Tuesdays and Thursdays or as my schedule permits. All session goals I have in place will still apply to all workouts. JT weekly sessions page

** 4-14-21 Rest day walking sessions now applying goals: I will now apply a 1hr walk to and keep each consecutive split lower in time than the previous split.  There is no specific time for each km-split; just keep them progressively quicker.

*** 4-15-21 morning exercise routine weight increase. My floor exercises I add ankle weights and it was at 2.5lbs each leg this has been increased to 4lbs.


You are on Chapter 8: Switching Gears 210-240


Day 241: 4-2-21: Chapter 9: RoadTripN and Events 240-270


Day 240: 4-1-21: (AHDRA event day #2 Darlington Dragway, South Carolina) Daily Step count: 11,371


Day 239: 4-30-21: (AHDRA) event day #1 Darlington Dragway South Carolina) most of my day was spent driving and stuck on I95. Daily Step count: 20,411 Lots of driving and to there a bit later than planned but made it safe and sound.


DAY 238: 4-29-21: (Local Trail, Florida) 🏃JT-Run day: Dis: 6.46km+ April Session Eight, Duration: 00:31:23, Pushing: No, Temp: 22C, Humidity 94%, Avg Pace: 4:51/km, Max Pace: 4:19/km – #hokaoneone Carbon x2 – Hot humid and nasty Florida morning was a tough run and I’m sure the trip is not help it much.

🗒 Session 6k Goal: Keep all km-splits 00:04:59 or less and the 6k below 30 minutes. 6k would come in at 00:24:16.

Session Results: KM-Spilt five (00:05:05) and six (00:05:01) got s away from me a bit. But the rest were 00:04:55 or less with the best of the day coming in at 00:04:32 #2. A day day running and after this week I needed the punishment but I would hit the session mark at 6k which came in at 00:28:49.

I did another run session but for just extra Kilometer after 6k run was done and 10 minute cool down walk. I just wanted to push it a bit and see what I would get, and this time it would come in at 00:04:44 is bit slower than last time but the heat and humidity was a bit much today. I think I am still a bit tired from the trip too.


DAY 237: 4-28-21: No routine today: I was in auto repair mode, from the ages of 13 to 29 I was in the automotive repair industry. Guess I did not forget most of it. Lol I’m transitioning to another event so I have a short window to get stuff done.


Day 236: 4-27-21: (Back in Florida) got in about mid-morning was a long trip. Had to resolve some website issues for a partner, and then get some rest.


DAY 235: 4-26-21: (on the road) Maryland to Virginia then Florida No ride or run today. BECAUSE I got rear-ended today going through Virginia and the Cannondale was destroyed.


DAY 234: 4-25-21: (Event / Maryland) 5k morning run Avg Pace 00:04:55 Max Pace 00:04:19, Walking Daily step count: 18824


DAY 233: 4-24-21: (Event / Maryland) Walking count: 12846 no run or ride.


DAY 232: 4-23-21: (Event / Maryland) Walking count: 22,810


DAY 231: 4-22-21: (Event / Maryland) Walking count: 16264


DAY 230: 4-21-21: on the the road (Local Trail, Florida) 🏃JT-Run day: Dis: 6.13km+ April Session Seven, Duration: 00:30:03, Pushing: No, Temp: 21C, Humidity 93%, Avg Pace: 4:53/km, Max Pace: 4:14/km – #hokaoneone Carbon x2 – I don’t run for speed, but for consistency.

🗒 Session 6k Goal: Keep all km-splits 00:04:59 or less and the 6k below 30 minutes. 6k would come in at 00:24:16.

  This was a great run because I kept my heart in the 140’s but my times did not drop off that much. It was great to have a solid routine before heading out to my event in Maryland. The air is thick with moisture because it has been raining for three damn days so it was a not an easy routine. I just kept at it and had a good time but Km-split #1 and Five did not make the session goal they came in at 00:05:09 and 00:05:01 so I got some work to do there. There is a lot going on this week, so out having good run was more what I was after. All other km-splits were 00:04:59 or less . With the best session km-split going to #2 at 00:04:33. A good session that I’m happy with.

I did another run session but for just extra Kilometer after 6k run was done and 10 minute cool down walk. I just wanted to push it a bit and see what I would get, and it came in at 00:04:20 which is a personal best!

Cycling South Carolina 16.15 miles


  DAY 229: 4-20-21: (Work day, Florida) Another “rest” because I had a ton of work to get done before I leave for this next event. I did get my morning home routines done and made them n hour long.


  DAY 228: 4-19-21: (REST Day Florida ) complete rest day getting work done before I leave again Wednesday morning.


  DAY 227: 4-18-21: (Commerce, Georgia) EVENT DAY AHDRA Motorcycle Drag Racing supporting LSR Nitro Harley winners of Pro Fuel and my friend Michael Balch winner of Nitro Funny Bike (he first win and his best time at 201mph)

Total daily Steps: 19,369


  DAY 226: 4-17-21: (Atlanta & Commerce, Georgia) EVENT DAY AHDRA Motorcycle Drag Racing supporting LSR Nitro Harley and my friend Michael Balch.

   I did get my ride in this morning before heading to the AHDRA event with LSR Nitro Harley.  This was not a workout session, just having fun at a new location.

Holy SH*T this was a fun one!!! Distance 34.11km
Temp: 12c Humid: 88% Average Pace: 22.7km/h Max Pace: 60.7km/h

Started at Rockdale River Trail | Monastery of the Holy Spirit, a few people out but not a big deal. The hills here will flat out test your abilities not for the novice. I had a lot fo fun but had to slow thins down because I had never been here before and did not know what it expect. It was a lot of fun and I would love to go back again during the weekday. DO THIS ONE if you can it is beautiful and fun.

   Afterward I got to Atlanta Dragway and began assisting LSR Nitro Harley for the qualifying runs they did well but had an issue on q# that would keep them up late. They would hammering away at win lights for Sunday. A great day a indeed

Total Daily Steps 18,227


  DAY 225: 4-16-21: (Local Trail, Florida) 🚴‍♂️ JT-Cycling Dis: 36.8km+ (* see note) April Session Six, Pushing: NO, Temp: 20C, Humidity 94%, Duration: 01:11:19, Avg Speed: 30.9kph/ 19.2mph, Max Speed: 43.1kph / 26.7mph, Avg Pace: 01:56/km – 3:07/mi, Max Pace: 01:23/km – 2:14/mi

 *pre and post-warm-up and cool-down portion makes entire ride come in at 43.03km

🗒 36k Session Goals; km-splits 00:02:20 or less and keep the 30k below 1 hour.  Results: All 36 km-splits were 00:02:11 or less, 23 were 00:01:59 or less, and 11 were 00:01:49 or less, with the best km-split of the day coming in at 00:01:41.

Group Times: 5k= 00:09:30 (#1#5) all seven 5k group were 00:09:47 or less, 10k= 00:19:13 (#1#10) All three 10k groups were 00:19:25 or less. 20k+ would drop in at 00:38:38 (#1#20) and the monster that is 30k came in at 00:57:54.

After some service work, I’m back on the bike, and s-Six runs fresh and quiet. With all-new cabling and new tires, he runs fantastic, but I went into this ride dealing with a terrible week. Yesterday, my run was great, but “some life stuff” was brutal, so I dug in early on for today. I wanted to take my frustration out on my legs that were up for it. I made sure not just to hold my pacing, form and not speed the crap out of it too early. 

No personal best, but the ride itself was fantastic and put me in a great mood.

🚶 Walk time: 00:24:19 (this is a separate session) Daily Steps 16,827


DAY 224: 4-15-21: (Local Trail, Florida) 🏃JT-Run day: Dis: 6.05km+ (see notes) April Session Six, Duration: 00:28:29, Pushing: No, Temp: 21C, Humidity 83%, Avg Pace: 4:42/km, Max Pace: 3:58/km – #hokaoneone Carbon x2 – a reminder, I don’t run for speed, looking for consistency.

🗒 Session 6k Goal: Keep all km-splits 00:04:59 or less and the session below 30 minutes. Session Results: All six splits were 00:04:55 or less. 6k came in under 30 minutes at 28:29

    ⏳ This was a fantastic run and felt awesome, but I always find it weird how your legs begin to give minor pains and cramps before you make your run. Its kind of like your mind is trying to say …“Oh shit, here we go again, let’s try and fake him out.”

   It clears up pretty quick once I get going, so the skull melon has to shut the hell up and get with the program. It jumped on board quickly, and I’m thrilled with this session. I applied some lessons learned and was determined to get my focus issue under control. I won’t have another run session until next week, so I was determined to have a good day. No personal best, but that’s ok; it damn sure felt good.

* Distance note (total run distance was 9.15km at 00:44:32 Avg Pace: 4:51). I was using my new run location and adjusted my path so that the new route removes a crosswalk I got stuck at on session 5. I start and stop at the same point and needed to run the new path in full at least once to see the distance. This allows me to run it using the landscape to keep me focused on how far I’m into the routine. This enables me mentally to maintain motivational focus during my session. It sounds odd, but it works for me.

JT- http://www.jtnorton.com : (Cannondale got new tires today)

🚶 Walk time: 00:22:20 (this is a separate session)


DAY 223: 4-14-21 (REST DAY) No Run or Ride:

🚶Fast Walking Time: 01:00:04 6.36km Avg Pace: :09’26″km Max Pace: 08’09″km : Morning routine and walk only.

 🗒 Session Goal: (1hr) I was doing good #1 through #4 at lowering the pace time, but it jumped up on km-split #4 to 9’22”, so I push my pace and drove it back down for #5 and #6. with identical 9’14”.

*Rest day walking sessions now applying a goal: A 1hr walk time for each session and keep each km-split lower in time than the previous split. There is no specific time for each km-split; only pushing the pace keeps them progressively quicker.

{Got my Cannondale back all new cabling.}


DAY 222: 4-13-21 Run day: (Local Trail, Florida) 🏃 April “extended” Session Five, Dis: 10.05km (*see notes), Duration: 00:49:19, Pushing: No, Temp: 17C, Humidity 90%, Avg Pace: 4:54/km, Max Pace: 4:19/km [ #hokaoneone Carbon x2 ] @hokaoneone

 🗒 Session Goal: km-splits 00:04:59 or less and 6k under 30 minutes. The first Six Kilometers is session distance, and today was not a stellar day. In part because I changed my routine location and got stuck at a crosswalk. The 6k portion still came in under 30 minutes, but it was an ugly 00:29:46. The best km-split of the day was #2 at 00:04:35.

   🌎 The run path I used today is a new run location, and overall, the session felt excellent, but once I heard 00:05:02 at #5 and then 00:05:09 on #6 in my headset, I knew this session was getting pushed out some more. I refocused and drove the next 3 kilometers back down into the fours but was careful not to sacrifice my form. 

   🤟 I’m not disappointed in the session, but I need to adjust the path for this new location to remove that damn 🤬 crosswalk. Anyone following this JT-crap knows I’m not particularly eager to stop once I get going. 🌞

It was still a good day, and I’m looking forward to the next run to apply some lessons learned from this one to it.

🚶 Walk time: 00:25:37 (this is a separate session)


DAY 221: 4-12-2021 (Local Trail, Florida) 🚴‍♂️ JT-Cycling April Session Five: Dis: 36.73km, Pushing: NO, Temp: =18C, Humidity 97%, Duration: 01:12:28, Avg Speed: 30.4kph/ 18.8mph, Max Speed: 43.2kph / 26.8mph, Avg Pace: 01:58/km – 3:10/mi, Max Pace: 01:23/km – 2:14/mi

This was a suck Monday and I had a hard time right out of the gate today. Even my morning home routine was tough to get through. One of those days where you don’t feel like but get off your ass and do it anyways. #noexcuses #justdoit

🗒 36k Session Goals; km-splits 00:02:20 or less and keep the 30k below 1 hour. Results: All 36 km-splits were 00:02:20 or less, 22 were 00:01:59 or less, and 5 were 00:01:49 or less, with the best km-split of the day coming in at 00:01:44.

As noted above, all 36 km-splits were below the session mark but I had a hard time getting my act together and km-split #1 would hit dead on the session goal time of 00:02:20. I refocused and finally got my act together, but I was still definitely not all with it today. I was focused for the most part but it was just one of those days where you just don’t feel like it.

GROUP TIMES: 5k= 00:09:41 (#16-#20) and a rare moment popped in today because one 5k group did NOT hit the 9-minute window (#21-#25) and would drop in dead on 00:10:00 minutes. 10k= 00:19:36 (#11-#20) all three were 00:19:43 or less. The 30k= was almost a full minute off its normal time, so it’s clear this was not a normal session but it’s under an hour so I’ll take it at 00:59:01!

There was a lot of debris still laying around from the storms that rolled on Saturday. The city has not gotten around to cleaning it up yet, but it did not impact me that much. There is a downhill wooded stretch that I could not utilize to make up some time because it was trashed. I could not hold my line going through this area but that’s fine because today was not a good day mentally anyways. There is always next time because I’m nowhere near done yet.

Storm debris here was not too bad, but for a bike pushing 20mph, a small item can send you flying.
Bike Service “sSIX” is going for a complete Cabling replacement.

🗒 I have an aggressive riding style during the week and my bike takes a beating, so I service it every three months. Just like my car I do like multiple people working on my stuff, so only one person works on my bikes. I found Regino last year and he does awesome work at a great rate. Plus he is a mobile service and comes to me. We did some service work before my Pan Florida Cancer 62-mile ride in March 2021 but the cabling still needs to be done. It was not an issue for the charity ride because it was an easy ride compared to what I normally do. We are doing that today, and since I’m not riding Tuesday or Wednesday I will just let him take the bike and make it easier to work on.


DAY 220: 4-11-21 (REST DAY) even on a rest day, I still do my morning exercises and a walk, just no cycling or running. 🗒 Walking Time: 01:00:06 6.29km Avg Pace: 00:09:33km Max Pace: 00:07:37km [ #hokaoneone Bondi 7 ]


DAY 219: 4-10-21🏃Run day: (Local Trail, Florida) April Session Four 2k21 Dis: 9.68km, Duration: 00:47:43, Pushing: No, Temp: 21C, Humidity 86%, Avg Pace: 4:55/km, Max Pace: 4:04/km [ #hokaoneone Carbon x2 ]

🗒 I figured since I usually do a ride on Saturday, let’s do a run this time instead, but I also used a different route.

🗒 6k Session Goal: I did keep all but one of the six km-splits below 00:04:59, and it was #5 that popped in at 00:05:00. That is fine because I wasn’t shooting for the moon today, anyhow. The 6k portion came in at 00:28:51, which is below the 30-minute session goal mark.

 ⌛️ I just wanted to run some more and was not that worried about the times. (But always record them) For the record, though, I have cleaned up my stiffness big time, so I’m indeed a happy camper.😎

 🧰️ I changed the alerts to pop in my headset for empirical distance to get them every mile instead of kilometers. I was enjoying this run, so I went ahead and pushed it out to six miles. (9.86km) I forced myself to stop at this point so I can stay within my new exercise plan. 

A good day indeed!🌞

🚶Walk time: 00:28:38:07 (this is a separate session)


DAY 218: 4-9-2021 (Local Trail, Florida) 🚴‍♂️ JT-Cycling April Session Four 2k21: Dis: 36.94km+ ( See Notes) , Pushing: NO, Temp: 22C, Humidity 68%, Duration: 01:12:36, Avg Speed: 30.5kph/ 18.9mph, Max Speed: 42.3.0kph / 26.3mph, Avg Pace: 01:57/km – 3;09/mi, Max Pace: 01:25/km – 2;16/mi. *Note: After the session was complete, I took an extra 6km cruise just to enjoy the morning. (total ride was 42.11km) [ #ridecannondale SuperSix ] 

🗒 36k Session Goals; km-splits 00:02:20 or less and keep the 30km below 1 hour. All 36km-splits were below the 00:02:20 goal. 19 were 00:01:59 or less, 9 were 00:01:49 or less, and the best of the day came in at 00:01:46 on Km-split #23.

⏳ My group times were: 5k= 00:09:37 (#16 – #20) all seven 5k groups were 00:09:56 or less, 10k= 00:19:28 (#1-#10) all three 10 k groups were 00:19:47 or less. 20k was 00:38:59 (#1-#20), and the ever wonderful 30k= came in a bit slower today at 00:58:46.

☕️ Yesterday was not a good day personally because of some stuff I had to resolve, and the baggage that came with it spilled over into today. It always takes me a bit to shake off “the parts” that really did not need to come up, but I’m glad the issue is resolved. There are daily things we all have to do deal with that can impact our day, but it’s no excuse not to keep at it. I still got my morning routine done and then went and got after it on the bike. It helped a lot, as another solid session gets added to the log. No personal best for the day, but that’s ok; there is always the next ride. #rideon #keeppeddling

🚶Daily Walk complete: 35:07 minutes 3.13ish/km *my smartwatch turned into a stupid watch today and screwed up my walk data. so I had to sort through it some. (this is it own session)


DAY 217: 4-8-2021 (Local Trail, Florida) 🏃Run day: (April Session Three 2k21) Dis: 6.05km, Duration: 00:28:58, Pushing: No, Temp: 18C, Humidity 83%, Avg Pace: 4:46/km, Max Pace: 4:17/km [ #hokaoneone Carbon x2 ] (8.07km total run distance )

🗒 Session Goal: Keep all six km-splits 00:04:59 or less and keep the session below 30 minutes.

Results: ALL km-splits were below the session goal but this was not a good routine. It was not bad data wise but as with the last couple sessions I’m still having a hard time staying focused. I do have an idea to correct this and will apply it on my next run. I always look for ways to do this better and then make those adjustments stick. I did an extra 2km just to enjoy the beautiful weather and clear my head.

Daily Walk complete: 29:43 minutes 3.09km (this is it own session)


DAY 216: 4-7-2021 (REST DAY) even on a rest day, I still do my morning exercises and a walk, just no cycling or running. Walking Time: 23:33 Minutes 2.37km

4-6-2021 Amelia Island A1A a cool little park I found.

DAY 215: 4-6-2021 (SEE NOTES, DOUBLE TAP DAY) . 🚴‍♂️ JT-Cycling April Session Three 2k21: Distance: 36.87km+, Pushing: NO, Temp: 16C, humdity 82%, Duration: 01:10:41, Avg Speed: 31.2kph/ 19.4mph, Max Speed: 45.7kph / 28.4mph, Avg Pace: 01:55/km – 3:05/mi, Max Pace: 01:18/km – 2:06/mi. – NOTES two rides completed today but the second was a casual ride. [ #ridecannondale SuperSix ] 

🗒 36k Session Goals; km-splits 00:02:20 or less and keep the 30km below 1 hour. = All 36km-spilts were below the 00:02:20 goal. 27 were 00:01:59 or less, 12 were 00:01:49 or less, and the best of the day came in at 00:01:41.

My km-groups were; 5k= 00:09:22 (#26-#30) all seven 5k groups were 00:09:40 or less, 10k= 00:18:59 (#21-#30) The other two 10k groups came in 00:19:11 (#1-#10) and 00:19:15 (#11-#20), and we can’t forget that wonderful 30k which came in at 00:57:25…

👨‍🦲️ I went into this session wanting to manage it better than last time. This means backing off the pressure on the first half of the session but maintain a consistent pace and rhythm so I can keep it up throughout the entire routine. It was a great session, and I’m delighted with it. I found a North Florida location where I could get my Covid Vaccine shot done by appt, so I shot up (pun intended) there and got that taken care of. I got the Moderna One, so it’s the first of two shots, and since I get a flu shot every year anyways, I figure let’s get it done.

🚲Session Ride Orlando, Florida, had to drive up for some business, get my Covid vaccine shot (1st of 2 Moderna), and then get to a Casual Ride #2 in Fernandina Beach, Florida, before heading back home.

🚲 Cycle ride Casual #two 4-6-21: On the way up, I saw a great opportunity to experience a new cycling location. So I parked at Big Albot State park and decided to get some more cycling in. I went 14 km South on A1A and crossed over a cool bridge. Many cool military helicopters were flying around, and I spotted a warship heading out to sea. The big cargo container ships are pretty damn impressive too. It was fantastic, and on my way back, I shot pasted my parking spot to get some extra kilometers in. Yesterday was a great day of riding, and when I go back for my second shot, I want to go there another area. A beautiful little town with a beautiful but narrow trail, when you on that section, the roadway bike lane is larger, so traffic is no big deal.

Daily Walk complete: 42:51 minutes 4.02km (this is it own session)


DAY 214: 4-5-2021 (Local Trail, Florida) 🏃Run day: (April Session Two 2k21) Dis: 6.1km, Duration: 00:28:44, Pushing: No, Temp: 11C, Humidity 100%, Avg Pace: 4:42/km, Max Pace: 3:43/km [ #hokaoneone Carbon x2 ]

🗒 Session Goal: Keep all km-splits 00:04:59 or less and keep the less below 30 minutes.

Was a good run and it felt great, the new form is helping. I still was not as focused as I should have been, but there is a lot going on this week. All six splits were 00:04:52 or less, and I will not make any goal changes for another week. I still need to work on my focus and want to make sure this new stride stays put because it feels great. The new stride is causing me an increase in speed, so I’m having to slow myself down to make sure it does not get away from me. This is normal because I have changed my stride numerous times since I started running. I work on the form first and once I have it down it’s time to let it go. Slowing yourself down is a pain in the ass but personally find it more useful to make sure it’s correct first.

Daily Walk complete: 35:51 minutes 3.11km (this is it own session)


DAY 213: 4-4-2021 (🐇Local Trail, Florida) 🚴‍♂️ JT-Cycling April Session Two 2k21: Distance: 36.75km+ (*see notes), Pushing: NO, Temp: 16C, Humidity 70%, Duration: 01:11:43, Avg Speed: 30.7kph/ 19.1mph, Max Speed: 43.8kph / 27.2mph, Avg Pace: 01:57/km – 3:08/mi, Max Pace: 01:22/km – 2:12/mi. [ #ridecannondale SuperSix ] 

I decided to do a bike ride today since I’m getting ready to apply a routine change to my weekly fitness plan. I treated the first part as a normal session but added an extra lap just for the hell of it but made it a casual ride. (Full Ride was 48.16km)

🗒 36k Session Goals; km-splits 00:02:20 or less and keep the 30km below 1 hour.

The session went very well but I need to adjust this saddle (seat) again, but not because I’m doing anything wrong. I have discovered that as my cycling performance grows, my riding style is evolving. I’m always paying attention to my pace, posture, cadence, and anything else that could improve my routines.

I stop doing what does not work and try new things to see if they do work. Something as simple and hand positions can improve or tank your rides. I have changed my glove style three times since I started riding because my cycling has become more aggressive. Two hardware changes that are coming are an aero helmet and carbon wheels. Ok now I’m just running my pie-hole, so let’s get back to the session.

All 36km-splits in the session were below 00:02:20, 25 km-splits were 00:01:59 or less, 7 were 00:01:49 or less with the best km-split of the day going to #32 that came in at 00:01:37. My km-group times: 5k= 00:09:33 (#1 – #5) all seven 5km groups were 00:09:59 or less, 10k= 00:19:17 (#21 – #30) all three were 00:19:32 or less, 20k= would drop in at 00:38:55 and the ever-popular 30k was 00:58:12. There are a few things I need to adjust from this other than the seat. I could have held my lines better and managed the middle portion of the session. I am getting ready to have all the cabling replaced on my bike to keep him fresh. #ilovethisstuff.

Daily 20 minutes walk completed. *I don’t have any family in the sense that Easter is a big deal anymore. Since I’m not a church-going religious type, it’s just another day for me.


DAY 212: 4-3-2021 (COMPLETE REST DAY) No workouts of any kind. I was just making a store run and cleaning. I’m changing my room around to regroup the environment. Then I will get more racing stuff done. Not in a good place at the moment, but not every day is sunshine and roses.


DAY 211: 4-2-2021 (Local Trail Florida) 🏃Run day: (April Session One 2k21) Dis: 6.54km, Duration: 00:31:38, Pushing: No, Temp: 9C, Humidity 61%, Avg Pace: 4:50/km, Max Pace: 4:08/km [ #hokaoneone Carbon x2 ]

🗒 Session Goal: Keep all km-splits 00:04:59 or less. I would drop this to 00:04:49, but I feel a sub-30-minute goal would be a better plan for the shortened distances.

🤘 This was a gorgeous day, and the run felt great; I kept trying to talk myself into running further, but I must stick with “the plan’ and forced myself to stop. Five of the six km-splits were below the session goal. That first kilometer just wanted to be a pain in the neck and came in at 00:05:02. I finally found that pacing correction I have been after, but it was late into the run. I will apply it to the next run, but once I got it, damn, that #6 km-split felt good.

🌞 Pre-run weighted walk: 14.9 kg (with ankle weight) at 2.21km / 2614 steps – – Post-run weighted walk 13.6kg (no ankle weight) at 2.55 km / 4921 steps. * This will be the last weighted walk for my routines.


Day 210: 4-1-2021 (Local Trail) 🚴‍♂️JT-Cycling April Session One 2k21: Distance: 36.74km, Pushing: Yes *see notes, Temp: 20C, Humidity 93%, Duration: 01:10:40, Avg Speed: 31.1kph/ 19.3mph, Max Speed: 45.3kph / 28.1mph, Avg Pace: 01:55/km – 3:05/mi, Max Pace: 01:19/km – 2:07/mi. [ #ridecannondale SuperSix ] 

🗒 I planned on doing a run today but changed it up. My knee was acting up this morning, so I did a bike ride instead. It will be nice when I get this thing fixed.

🗒 Session Goals; km-splits 00:02:20 or less and keep the 30km below 1 hour. I’m considering a goal time drop to 00:02:10 or less but will wait one more week.

😰 This session was brutal, and it was ALL MY fault. DON’T change your damn routine once you get it set where you want it. I have a separate morning routine for a run-day than for a ride-day. I did not revert to a ride day routine and paid the price for it. This crap was ugly, 🥵️ but I kept at it and pushed through. Usually, when I push a session, I’m in a good zone and looking to get some good times, but NOOOOOO, not today! I had to push to save this from turning into a real mess. I managed to get my numbers, but I had to stay on it.

  ⏳ All 36 km-splits were below the session mark of 00:02:20, 25 km-splits were below 00:01:59. Nine were below 00:01:49, and the best km-splits of the day go to #32 at 00:01:40. 

⏱ My km-group times are: 5k= 00:09:25 (#16-#20) all seven 5k-groups were 00:09:39 or less, 10k= 00:19:06 (#21 – #30) all three were 00:19:17 or less. 20k= 00:38:25, and the ever-popular 30k= 00:57:31. There was no way I was getting any personal best today; I did not have the extra energy for it. I’m proud of myself for digging in and finding the strength to still put up a good session. I love this stuff!

   ⏳ All 22 mi-splits were below 00:03:20, six would get below 00:02:59, and the best of the day would come on #16 at 00:02:49.

  ⏱ My mi-groups were: 5-miles= 00:15:17 (#16-#20) all four 5-mile groups were 00:15:36 or less, 10-mile= 00:30:43 (#11-#20) the second 10-mile group would come in at 00:30:57, and the pesky 20 miles came in at 01:01:40. I want to get this below one hour, but it’s coming, but it damn sure wasn’t going to be today.

🚴‍♂️This ride was an excellent session by the numbers, but holy bat sh*t and rubber hand grenades 🤬 , this was a tough one. I still love this stuff!


JT Fitness Information

Most cyclists/runners don’t do their routines like this, and I’m not training for any race or event. There is a personal aspect to all this, but that story is for another day. In a Nutt shell… I’m doing this for myself and have set goals to help keep myself motivated. It also lets me focus on something I’ve wanted but never went after. I have never been in better shape and proud of what I have accomplished so far.

Official bike if JTNorton.com 2021 (Super Six)

The way I log my sessions, allows me to run the same path section over and over, and it’s never the sesson twice. (for me anyways) I do this so I can compare the sessions, see improvements or where I need to make adjustments. Once a month I will go out to another trail called Jan Van Fleet trail and test myself. There are no hills out there to assist me and the first road crossing isn’t until about 30k out.

Saturday is an open day for biking, kayaking, flea market, hiking, or just making it an extra rest day, etc.… A fun day to reward me for sticking to all this. I DON’T DO CHEAT DAYS, so it not one of those days. Sunday is back to being my official rest day.

Run/Jog 6k: Mon and Thurs (yes, it’s a non-stop run) (shoes are Hokaoneone Carbon x2)– 22 Benefits of Jogging I ran 16k up until the beginning of March when I reduced it to begin more weight training. There are times when I will run beyond the 6k goal, but will usually note why in the session descriptions.

Cycling 36km: Tues / Wed / Fri. I use the same start point and endpoint location for my sessions. 15 benefits of bicycle riding .I don’t plan on changing this session any time soon. There are several goals I want to achieve and it should take a while to get them.

Walking (20minutes) 10 Benefits of Walking

My awesome 2021 partnerships


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