Last Update 9-15-2021, (Header Image is from one of my Hikes while spending 2 days at Shenandoah National Park, July 27, 2021, Virginia) My routines are not written in stone, and the events I do require modifying them at times. I keep track of data because I prefer to use metrics; this is what works for me. Not every run or ride is about numbers for me, but I use them to set goals for myself. – JT
August 25th will be the official 365th fitness day. My day count is off so I’m going through chapters to double-check my dates but due to how the months run and the Blog post with continue until their ‘official 365th day. I have built a 365 break that I will load in a separate blog posting next week after I hit the official 365th day.
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! / Chapter 13: 365 to 395 Try or Try Not / Chapter 14: 395 – 425 5.0 Keep on Booking / Chapter 15: 425 to 455 Show up or Shut Up. / Chapter 16: 455 to 485 Dig in and Go again
You are on Chapter 12: Light – End -Tunnel 330-365
DAY 366: 9-15-21: JT-Run Local Trail Florida 23.21km (14.42 miles) Duration 2:07:06 Avg Pace 5:28 Max pace: 4:43 Temp 28c Humidity 100%. Knocking out an September Strava Goal. Got slowed up at two crosswalk so this could have been better time wise.
Session 6k potion Results
(Goal # 1 30 min/ minimum) complete THEN SOME. 🙂
(Goal # 2 4:59 or less) 1 through 3 were 4:53 or less, I decided about at km-split four, I would do a 20k so I slowed things down. I’m still happy with 4,5, and 6 kept them in the low fives 5:10, 5:16 and 5:08.
(Goal # 3 6k under 30) 6k mission accomplished 00:29:39
(Goal # 4 six minute mile ) not today it came in at 7:24 but I was not pushing for it. I had to slow things down to make sure I could complete the 20k distance but I did hit my Mile spilt average pace so I’m happy with with.
(Goal # 5 One 20k per month ) Completed 9-15-21 This could have been A LOT better. The first half was awesome and felt good, keeping in the fives. Right around 16km it started to get ugly pushing damn near 7 minutes a kmspilt. I AM NOT happy with the back half and need to get a damn grip on my pacing and focus. Still glad I got this bad boy done and off my to-do list. Always next time!
DAY 365: 9-14-21: REST DAY 2 Walk only after my boy as off on his flight back to Colorado. Came home and got some more sleep. Step count (16032) Florida
DAY 364: 9-13-21: REST DAY Step count (888) Virginia XDA Bike Bash Day 3, Team JT got another win today Pablo Won Top Sportsman, me and Jacob had to leave a bit early. I waned to make sure he got some kind of rest at home before flying back to Colorado early Tuesday morning. NO stops on the way back just can me straight home.wCe Hohn
DAY 363: 9-12-21: Step count (13,969) Virginia XDA Bike Bash Day 3, Team JT got another win today Pablo Won Top Sportsman, me and Jacob had to leave a bit early. I waned to make sure he got some kind of rest at home before flying back to Colorado early Tuesday morning.
DAY 362: 9-11-21: Step count (24,658) Virginia XDA Bike Bash Day 2, grudge and sportsman kept us busy today. My son had a good time and adjusted well.
DAY 361: 9-10-21: Step count (23,550) Virginia XDA Bike Bash Day 1 testing and gamblers race. My partnership team won the Friday night gambler race. Pablo Gonzalez
DAY 361: 9-9-21: (step count 7502) Road Trip Me and my youngest took off to my XDA event in Virginia. We stopped at Jekyl island in Georgia and Santee State Forest so he could see some cool places along the way.
DAY 360: 9-8-21: JT-Run (Local Trail Florida JT Cycle Day 40.14km Sep #2 Avg Pace: 2:08 Max Pace 1:22. Getting ready to leave for an event needed to get a 40k ride session in. Not sure I will get one in while I’m up there.
A decent ride but it was a rare afternoon ride, which is not a good idea in Florida if your avoiding the rain. I got hammered on the last 10km with the wet stuff but still pressed on and put down some below goal numbers. The last group of 10k (4 of 4)… was my fastest of the session (21:06). I wasn’t about to quit that deep into a routine, so I Dug in and splashed through it.
DAY 359: 9-7-21: JT-Run (Local Trail Florida JT-Run 10.41km Duration 55:49 Avg Pace 5:21 Max pace: 3:14 Temp 26c Humidity 87%. Session goals were not in place today, because I was using a new location, doing 10k, and making changes to my form. I always slow things down when making the changes for a couple sessions but I do push the distance out since the tempo is more manageable.
Today results: (10km Non-Stop run)
I really need to get some new shoes, my poor Carbon x2’s have taking a beating. Lol Anyways, I increased my stride (cadence) and worked on the swing of my arms to match the cadence change. Now as I speed up the “arm swing” needs to adjust for the speed. So when I slow down I also adjust the arm swing. Now I did do a few short full 30 second sprints early on into the session up to 5k. Which you can see reflected in the data above Max Pace 3:14.
I personally find this trick useful to get my body/mind use to changes at various speeds and force the changes to become more natural. I new path was also a nice treat because I had not ran this section before, but the only mistake is that I waited too long to get started today. I adapted to the changes well and the 10k felt fantastic, with the exception of that damn bee that stung me in the left ankle “little bastid” th at 7km. Looking forward to my next run and pushing things a bit harder with this new form.
DAY 358: 9-6-21: great day 2 a raw thing but hanging out with my youngest son today. It was a great day hanging out with my boy. Tomorrow is back to exercise a day.
DAY 357: 9-5-21: Rest Day my youngest son is visiting from Colorado, so chilling with him today. Doing some work on the website and some errands.
*** I’m working on my website to prepare it to move away from motorsports coverage. I will complete this season but it will be my last doing media coverage in the way I have been doing it. My site will be downsized and become more of a personal/portfolio site for 2022 and beyond. I will maintain an Instagram and YouTube presence but not a Facebook or Twitter presence. I have decided to increase focus on my fitness and non-photography artistic goals.
DAY 356: 9-4-21: Rest Day / walk only, getting some work done around the house and helping my brother. my youngest son is visiting so chilling with him too.
Pushed Walk: 10.27km / Avg Pace: 9:34
Day 355: 9-3-2021: Local Trail Florida JT-Run (double tap) 9.81km at 49:57 & 5.11km at 30:09 with a one kilometer walk break between sessions, Avg Pace 5:05 / 5:45 Max pace: 4:14 / 4:41 Temp 24c Humidity 98%. Session goals were not in place today.
September #1: NOTE: I’m marking this as one session even though I did two separate runs. I was not running to my session goals today and slowed things down. I was running simply to work on my form and knock off a couple Strava goals I picked up for September. I did some research on Candace, and arm movement and found a few things I wanted to test out to see if it worked for me. I like the results and it was a fun day running. My times were still pretty close to session goal on the first run but I just briefly looked at the numbers.
Day 354 9-02-21 (Local Trail Florida) JT-Cycling 40.14km September #1: Pushing: Some, Temp: 24C, Humidity 95%, Duration: 01:21:37, Avg Speed: 29.5kph, Max Speed: 43.6 kph, Avg Pace: 02:01/km, Max Pace: 01:22/km. *** Last two cycle sessions in August had bad start times (#1 2:52 and #1 2:23) looking to improve on these and I increased the session from 36k to 40k.
40k Session results:
(Goal #1 each km-split 2:30 or less) 40 of 40 km-splits 00:02:18 or less. That pesky #1 KM-Split came in at 2:04 which is good but I wanted a sub 2 minute.
(Goal #2) 30K 1:00:09 Jez US DAMN it Batman!!!! LOL, these turn-arounds points are killing me, but I will get this bastard. I know if I had a straight out run I would be below 30k but for this session the turn around points are part of the process, so I have to do them cleaner.
(Goal #3 get as many splits possible 1:59 o less) eighteen km-splits 00:01:59 or less. 9best of the day #26 01:48, I would like to see this a consistent 20 spilt sub 2 minute split time.
It was a really great ride, I made some mistake and little hiccups along the way but they are not common mistakes just stuff that happens when riding. I just mainly need to press a bit harder and clean up my turn arounds.
Day 353 9-01-21 FULL REST DAY not doing a damn thing lol (except for my walk 10km) standard walk keeping heart rate below 100bpm
Day 352: 8-31-2021: (Local Trail Florida) JT-Run 20.7km / 1:43:21, Avg Pace 5:25 Max pace 3:36 August #10 Final monthly session, Temp 26c Humidity 98%. I was having another bad tech day thanks to the ever so wonderful Android system, so I just settled in and ran for 20k. This Florida weather is brutal even when I go out earlier.
Session 6k potion Results
(Goal # 1 30 min/ minimum) complete then some.
(Goal # 2 4:59 or less) all six were 4:54 or less
(Goal # 3 6k under 30) 6k mission accomplished 00:28:35
(Goal # 4 six minute mile ) I had so many tech issues I’m surprised my devices were capable of just telling the damn time. I got them correct without stopping the run session but it cost me time. 1 mile would drop at 7:28, so will have to go after three sixers for September. I got two of three in August.
Day 351: 8-30-2021: (Local Trail Florida) JT-Cycling 40.04km August #9: Pushing: No, Temp: 25C, Humidity 96%, Duration: 01:23:11, Avg Speed: 28.9kph, Max Speed: 48.6 kph, Avg Pace: 02:04/km, Max Pace: 01:14/km.
36k Session goals:
(Goal #1) All km-splits below 00:02:30.
(Goal #2) 30K below 1 hour
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
36k Session results:
(Goal #1) 39 or 40 km-splits 00:02:22 or less. #1 (02:52) hit me again going to have to push harder. It’s the second time in a row this number has been horrible.
(Goal #2) 30K 1:01:43 I was not pushing it as hard as I could’ve of.
(Goal #3) Fourteen km-splits 00:01:59 or less. 9best of the day #4 01:45
I was not all there today, it could have gone a lot smoother. It was not horrible but I need to start pushing myself a bit harder. I increase the session distance to 40k. Same goal set just increasing the distance a bit. It was hot and humid typical Florida nasty weather for working out in.
Day 350: 8-29-2021: (Local Trail Florida) JT-Run 13.8km Avg Pace 4:44 Max pace 3:51 August #9 – this was a good run but running in our Florida weather conditions just sucks Tarzanic monkey balls – Temp 26c Humidity 98%
(August Run goals) 6k portion of the day
Session Results
(Goal # 1 30 min/ minimum) complete then some
(Goal # 2 4:59 or less) split #6 would not make the cut, 05:01km. Just got out of focus.
(Goal # 3 6k under 30) 6k mission accomplished 00:28:11
(Goal # 4 six minute mile ) improved from last session but still off the mark at 7:08. Need one more and have one run left for August.
The first part of this session was one my strongest to date. The Times might not be a person best but the routine’s overall performance is dropping. I’m holding low 7 minutes per mile (under 7:30) without much of an issue, even in this crap weather we deal with here. I like people but really have no idea why people keep trying to talk to me when I’m out doing my thing. It is a workout thing for me not a socilizing thing. I am not good looking so I know that’s not it #oldguys #oldguysrunning
http://www.jtnorton.com : @hokaoneone
TAKU! Podcast: https://tryandkeepup.buzzsprout.com/
Day 349: 8-28-2021: (Local Trail Florida) JT-Cycling 36.64km August #8: Pushing: No, Temp: 27C, Humidity 88%, Duration: 01:15:26, Avg Speed: 29.1kph, Max Speed: 45 kph, Avg Pace: 02:03/km, Max Pace: 01:19/km.
Florida Hot and Florida humid so it was a sweaty mess as usual. This was a tougher routine than last time because I was running silent. No call out data on my headset so I just focused on breathing,tempo, and holding my lines. It could have been done a-lot better. There was a bit more traffic than normal out today, but I will push it a bit harder on Monday when there are fewer people out.
36k Session goals:
(Goal #1) All km-splits below 00:02:30.
(Goal #2) 30K below 1 hour
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
36k Session results:
(Goal #1) 35 of the 36 km-splits 00:02:23 or less. #1 did not make the cut 2:45, I’m really not sure what happened, it surprises me it’s this high?
(Goal #2) 30K 1:01:30 that first split killed it, will focus harder next time.
(Goal #3) Fourteen km-splits 00:01:59 or less. The best of the day #32 at 01:39 Which is my best time on the Felt Hybrid for a km-split.
** I had four consecutive kilometers spilts stay 01:59 or less : 10 (01:49) 11 (01:56) 12 (01:49) and 13 (01:49) I like this because it is not a downhill section of my routine.
Day 348: 8-27-2021: (Local Trail Florida) JT-Running 10.03km in the rain, August Seven, Pushing: No, Temp: 26C, Humidity 100%, Duration: 00:50:24, Avg Pace: 05:01/km, Max Pace: 04:01/km.
(August Run goals)
(Goal # 1) 30 minutes minimum.
(Goal # 2) Keep focus on the 6k each km-split 00:04:59 or less.
(Goal # 3) 6k session distance below 30 minutes.
(Goal # 4) 1-mile in six minutes ( I got two need a third one for August)
Session Results
(Goal # 1) 50:24.
(Goal # 2) split #5 would not make the cut, got stuck at crosswalk again came in at 05:04km. Pushed it a bit on #6 and got that one down to 4:50km
(Goal # 3) 6k mission accomplished 00:28:44
(Goal # 4) NOt even close 07:13 running in the rain is weird, but could have push it a lot more. I’ll get it next time. Starva is showing a Mile split time of 07:02 so the couple pushes helped some.
It was hot and drizzling when I started and started raing on me until about 4km. It let up and by 7km the sun was coming out. Enviromentally it turened ti shit. I focused on running to 10k just trying to meet a Strava goal but also mainatain some decent numbers. IT was a good day of running but I can do better than this.
Day 347: 8-26-2021: (Local Trail Florida) JT-Cycling 36.38km August #7: Pushing: No, Temp: 23C, Humidity 93%, Duration: 01:14:55, Avg Speed: 29.1kph, Max Speed: 42.8kph, Avg Pace: 02:03/km, Max Pace: 01:23/km.
36k Session goals:
(Goal #1) All km-splits below 00:02:30.
(Goal #2) 30K below 1 hour
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
36k Session results:
(Goal #1) All km-splits 00:02:21 or less.
(Goal #2) 30K 1:00:29 DAMN IT MAN I knew I was close. lol
(Goal #3) Seventeen km-splits 00:01:59 or less. 9best of the day #13 01:45
Session Notes: I’m back to my 36k sessions and this one felt great. I held my lines and maintained and good solid tempo. It was a humid and hot morning but that’s Florida and there not much we can do about that mess. In a few sections, my focus fell off so I need to buckle down and focus harder on some inclines. A lot is going on right now so it is nice to have this solid routine complete. Always room for improvment but I’m very happy with the sesson today. Even with this heavier Felt Hybrid I am getting my 10k’s into the 19-minute mark (11km through 20km), just need to press my focus a bit more on the hills.
6000 step walk session completed (6349)
Total ride distance with cool down extension my the morning run ouot to 43.79km.
Day 346: 8-25-2021: JT-Run Day: Dis: 8.33km August Session six, Duration: 00:42:23 Pushing: NO, Temp: 22.1c, Humidity 93%, Avg Pace: 5:05/km, Max Pace: 3:44/km. @jtnortoncom / @hokaoneone (Carbon X2)
No session goals today, just running to run. I did push my pace a bit, for 30 seconds on each km. I was not trying, but I still got a 7:04 1-mile split time . I Will go back to a session push on Friday.
Pre Walk 10-minutes
Post Walk: 1-hour run out walk it back.
Day 355: 8-24-2021: drive Home Back in Florida resting and getting some work done.
Day 354: 8-23-2021: Shenandoeh National park and Natural Bridge State Park Virginia
Day 353: 8-22-2021: Virginia Motoraports Park XDA EVENT
Day 352: 8-21-2021: Virginia Motoraports Park XDA EVENT
Day 351: 8-20-2021: Virginia Motoraports Park XDA EVENT
Day 350: 8-19-2021: ride up to Virginia got a bike in at High Brodge Trail State Park.
Day 349: 8-18-2021: (Local Trail Florida) JT-Cycling 57.13km August #6 MODIFIED: I applied the same goals from my 36km sessions, except I applied it again to a 2 hour time limit. Dis: 57.13km Pushing: No, Temp: 26C, Humidity 99%, Duration: 02:00:04, Avg Speed: 28.5kph, Max Speed: 43kph, Avg Pace: 02:06/km, Max Pace: 01:23/km.
Session goals: I stop the session at 2 hours and wherever I’m at is where it’s at.
(Goal #1) All km-splits below 00:02:30.
(Goal #2) 30K below 1 hour, NOTE: Ideally I would want a 2-hour session to hit 60km.
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
Session results:
(Goal #1) All 57 km-splits were 0:02:27 or less.
(Goal #2) NOPE, 01:01:52 When running two hours I dont push the front half BUT still improved over last session.
(Goal #3) 14 of the 57km splits were 00:01:59 or less (best was #23 at 01:41)
Goal 3 Expansion NOTE: 14 of the 57km splits were 00:01:59 or less / 40 were 00:02:10 or less. / best 5k was group 10-15 at 10:11 / Best 10K was group 10-20 at 20:33.
Session note: I ran to a mile for miles per hour on this session to keep my speed over 17mph. I was trying to give my brain something else to focus on this time. Again I don’t ride for speed; I cycle for consistency through the session.
(Session Goal #4) keep each mile-split above 17mph.
Session #4 Results: This session breaks down into 35 mile-splits. Eight mile-splits were below 17mph but all were above 15mph. I managed to keep 19 consecutive miles of the session over 17 mph, 12 of them over 18mph. This was just me trying something new, and speed is not something I shoot for with this heavy-ass bike that is not built for it.
(for the record I hate Strava it failed to log my session properly) thank God I run backup apps, or I would be really pissed right about now.
Daily Steps (000000)
* My frustration with people just not given me any advance notice is frustrating. I do not mind if you want to part ways JUST tell me you’re doing so. I’m an adult and can handle it. Then happens I understand circumstances change, just give me a heads up. Right before my son was coming to visit too!
Day 348: 8-17-2021: JT-Run Day: Dis: 10.08km August Session Five, Duration: 00:50:59 Pushing: NO, Temp: 26c, Humidity 93%, Avg Pace: 5:03/km, Max Pace: 3:56/km. @jtnortoncom / @hokaoneone (Carbon X2)
THIS SUCKED! 🧛♂️I screwed this routine up bad, by leaving the house earlier than normal, so I should have just gone swimming!
The humidity was high, but the dew point was a killer and could feel it very early in the session. BUT Once I begin any session, I don’t bail on it and try again later. The one kicked my ass on several levels, I tried to push several times, but the wall of moisture/humidity was too much. I got off my pace, and my breathing was nowhere near as controlled as it normally is. Florida wanted to be a b*tch and give me a hard time today, so I would push back by driving the routine out to 10 kilometers. My times suc,ked but I got it done! — > Return walk session: 8:04km with an Average Pace 9:40(/km)
🥅(August Run goals)
(Goal # 1) 30 minutes minimum.
(Goal # 2) Focus on the 6k keeping each km-split 00:04:59 or less.
(Goal # 3) 6k session distance below 30 minutes.
(Goal # 4) 1-mile in six minutes ( I got two need a third one for August)
📝 (Session Results)
(Goal # 1) 50:59 / 10.08 km
(Goal # 2) (6k focus) #5 and #6 did not make the cut today both came in at 5:07 (/km)
(Goal # 3) 6k 00:29:05 with an Average Pace 4:50/km been a while seeing this high of a number.
(Goal # 4) NOT EVEN close 07:24! early morning in Florida SUCKS but a lesson has been learned!
Daily Steps: (14917)
Day 347: 8-16-2021: I woke up today with a (stress) headache but will do at least a walk today. Have a long run planned for Tuesday and need to 🚫 Rest 🚫 up from Sunday’s two-hour push cycling session. Walking session completed ” Push-Walk “: 10.22km Average Pace: 9:40
Day 346: 8-15-2021 (Local Trail Florida) JT-Cycling August #5 MODIFIED: I applied the same goals I use on my 36km sessions, except I applied it to a 2 hour time mark. Dis: 57.3km (total distance with cool-down ride 66.88km), Pushing: No, Temp: 26C, Humidity 88%, Duration: 02:00:03, Avg Speed: 28.6kph, Max Speed: 44.3kph, Avg Pace: 02:05/km, Max Pace: 01:21/km.
Session goals: For a Two hour timed session. I stop the session at 2 hours and wherever I’m at is where it’s at.
(Goal #1) All km-splits below 00:02:30.
(Goal #2) 30K below 1 hour, NOTE: Ideally I would want a 2-hour session to hit 60k, so at 57.3km this means I feel short … this time!
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
Session results:
(Goal #1) 56 of the 57 km-splits were 0:02:25 or less (split #1 was 02:43, I just could not get settled in quick enough)
(Goal #2) NOPE, again 01:02:36 (I was not pushing that hard, saving energy for back half)
(Goal #3) 18 of the 57km splits were 00:01:59 or less (best was #32 at 01:45 again)
Goal 3 Expansion NOTE: 18 of the 57km splits were 00:01:59 or less / 42 were 00:02:10 or less. / best 5k was group 10-15 at 10:05 / Best 10K was group 10-20 at 20:28.
I followed the ride up with a 7.06k cool-down ride and a 5.22km cool-down walk.
Daily Steps: (7812)
Day 345: 8-14-2021 🚫 Rest day 🚫 have to go help a race team today with a meet and greet, might do a walk over there since I will be near the coast. See how the weather holds up and I have a long ride planned for tomorrow.
Daily Steps: (2499)
Day 345: 8-13-2021: 🏃♂️ JT-Run Day: Dis: 7.19km August Session Four, Duration: 00:33:48 Pushing: NO, Temp: 26C, Humidity 94%, Avg Pace: 4:42/km, Max Pace: 3:35/km. @jtnortoncom / @hokaoneone (Carbon X2)
Additional run time was completed after the session was done. Total running distance 13.19km. after the 7k run, I began the return walk-run session: 10.4km 4 km walked 6 km ran, Duration 01:18:18 10,807 steps. On the way back, I started my walk session but changed it up and would walk one kilometer, then run two kilometers, then walk one, etc. This was at a comfortable pace and I was not running for low splits or session times. — > Return walk-run session: 10.4km 4 km walked 6 km ran, Duration 01:18:18.
(August Run goals)
(Goal # 1) 30 minutes minimum.
(Goal # 2) Focus on the 6k keeping each km-split 00:04:59 or less.
(Goal # 3) 6k session distance below 30 minutes.
(Goal # 4) 1-mile in six minutes ( I got two need a third one for August)
📝 (Session Results)
(Goal # 1) 33:48 / 7.19 km
(Goal # 2) All six Km-splits were 4:52 or less
(Goal # 3) 6k 00:27:39
(Goal # 4) I should have pushed myself a bit more but got close …07:01!
⏱ I pushed myself at the start but did not maintain the pushed pace needed for a six-minute mile run. I dropped back into my comfortable running tempo because I did not stay focused on my daily target. I still held a good pace and would come close at 00:07:01 for the mile split. I would go on to match my personal best for my 5k 🎖, so hopefully, I’ll bust up some numbers next time. The warm-up session was too short, and my focus was off, so I’ll have to do better next time. The humidity sucked this morning, even though I left earlier than usual. I ran out to 7k+ but should have pushed it a bit further out and made it at least 8.04km.
TAKU! Podcast: https://tryandkeepup.buzzsprout.com/
Daily Steps: (27859)
Day 343: 8-12-2021 REST DAY I was going to run today but decided to do a walk only instead. The last couple of days I pushed myself a little bit and plan on pushing myself on my next run, which I will now do tomorrow. Time to get some work done and some rest and go at it again tomorrow. Saturday I’m planning a long bike.
Push-Walk 10.22 km, Average Pace 9:49,
Daily Steps: (14912)
Day 342: 8-11-2021: (Local Trail Florida) JT-Cycling August #4 MODIFIED to 51.11km: I applied the same goals I use on my 36km sessions, except on this session I increased the distance to 50 kilometers. (31.6 miles) Dis: 50.11km/ , Pushing: No, Temp: 27C, Humidity 86%, Duration: 01:47:50, Avg Speed: 28.4kph, Max Speed: 41kph, Avg Pace: 02:06/km, Max Pace: 01:27/km.
Session goals: at 50km
(Goal #1) all km-splits below 00:02:30.
(Goal #2 ) 30k below 1 hour.
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
Session results:
(Goal #1) all 50 km-splits were 0:02:23 or less
(Goal #2) NOPE, stuck at this number range 01:03:15
(Goal #3) 14 of the 50km splits were 00:01:59 or less (best was #32 at 01:45)
I’m beginning to think I just enjoy beating the crap out of myself. It was a solid session and required a bit more focus and pacing management. I backed off on pressing the pace early on because I was not sure how I would do on the back end of the run. I was very pleased with the over 40 km split times because they all stayed in the low two-minute window with a couple of one-minute splits.
I was reviewing the data that I have been saving over this past year and my cycling goals have not changed that much. Incremental changes so it is not like I’m wasting my time but when you compare it to my running, there is a big difference. I decided to do something a bit different and increase this run to 50km. I don’t plan on making it a regular session distance at this time. Once I upgrade my bike again then I’ll probably make the change. Typical Florida hot, humid, and nasty but I dug in and got it done. @feltbicycles #feltbicycles
The xtra cool down ride ( not shown in numbers above) was 4.14km. The cooldown walk was 4.83km this was just to make sure I got my 6k steps in for the day.
Daily Steps: (8614)
Still dealing with some survey pain but this got my mind off it for a bit. The infection is almost gone so their plan has worked.
* I have indeed decided to end my current direction, but it allowed me to be here for my mom. I prefer to be behind the scenes and will move in a direction that will allow me to do that. This will also end my personal social media presence since I’m only there because of my motorsports work.
Day 341: 8-10-2021: (Local Trail Florida) JT-Run Day: Dis: 10.53km August Session Three, Duration: 00:52:16 Pushing: NO, Temp: 26C, Humidity 94%, Avg Pace: 5:04/km, Max Pace: 3:44/km. @hokaoneone (Carbon X2)
(August Run goals)
(Goal # 1) 30 minutes minimum.
(Goal # 2) Keep the focus on the 6k keeping each km-split 00:04:59 or less.
(Goal # 3) 6k session distance below 30 minutes.
(Goal # 4) 1-mile in six minutes ( I got two need a third one for August)
(Goal # 1) 10.53km completed 53:16 min
(Goal # 2) 1k to 6k: I missed it on #5 came in at 05:03/km (crosswalk delay)
(Goal # 3) 6k 00:28:25 seconds.
(Goal # 4) Since I was running to 10k for one of my Strava Challenges I did not push for this goal.
*** The run was a straight out 10.5k with no turnaround to come back. So I walked the distance back but pressed my pacing. It was a typical Florida hot, sticky, and muggy session, but considered how bad this week has been I will take this as a good run even if the conditions sucked. I missed the #5km split because of a crosswalk so it did not piss me off like a high time normally does. I am happy with the results and look forward to my next run Thursday. I will probably go ahead and shot for another 6 minute-mile just to get the goal done for August.
Walking Steps Pre and Post running: (17,082)
Daily Steps: (26270)
**** My surgery is complete, the final just healing time now.
Day 340: 8-9-2021: (Local Trail Florida) JT-Cycling August #3 Dis: 37.04+km/ (see notes), Pushing: No, Temp: 27C, Humidity 88%, Duration: 01:16:37, Avg Speed: 29kph, Max Speed: 41.1kph, Avg Pace: 02:04/km, Max Pace: 01:27/km. #feltbicycles@feltbicycles
With the Cooldown ride, the total cycling distance is 47.33km: A steady solid session is all I was after I pressed the pace a little at the start then just keyed in and try to focus a bit harder on holding my lines and keeping a good pace.
Session goals: at 36km
(Goal #1) all km-splits below 00:02:30.
(Goal #2 ) 30k below 1 hour.
(Goal #3) Get as many km-splits 00:01:59 or less as possible.
Session Results:
(Goal #1) All 36 km-splits were 00:02:18 or less / 29 were 00:02:10 or less.
(Goal #2 ) NOPE: For what I’m doing it’s like pushing a tank, with this Hybrid. It has more weight and balance is not that good. I can not take the really aggressive stance I like with this bike but I have to get it done with what I have to work with. 1 hour, 1 minute, 34 seconds. ( Still, I am showing more improvement from the last sessions)
(Goal #3) 18 of 37 were 00:01:59 or less Best KM-Spilt was #23 at 00:01:50.
Walking Steps Pre and Post cycling: (6417)
Daily Steps: (8236)
*** Not suppose to eat anything today because having survey tomorrow. Should not be difficult since I don’t eat a lot to begin with.
Day 339: 8-8-2021: REST DAY – getting some work done. Starting over sucks but not much of a choice. “It Is What It is!”
Daily Steps: (8287)
Day 338: 8-7-2021: JT-Power Walk 2-hour time limit, pushing my pace for 2 hr. No set goal for distance just trying to get the pace time as low as I can while maintaining a walking pace.
Duration: 02:00:00 Distance: 12.64km Avg Pace: 09:29 Max Pace: 8:25 Temp 28c Humidity: 81%
Daily Steps: (16,196)
Day 337: 8-6-2021: JT walk day 12.2km – #lostkeys #jeep @hokaoneone @feltbicycles – I was about 6 miles (9.7km) into it and found a set of jeep smart keys on the trail. I finished my walk and decided to hit a couple of trailheads to see if I could get them back to their owner. …
Three trailheads later, still NO success…
Drove through downtown Winter Garden and clicked the alarm…..NO Success…. (the trail runs through downtown WG)
I had one more trial head to go… I pulled in and clicked the alarm… BINGO, WE had a winner!!!
I grabbed a yogurt and @gatorade and waited on a nearby bench…
The owner shows up after searching everywhere along the trail. They were parked about 20 miles away from they dropped them. A fellow cyclist has been helped and I have my scout badge 🔰 has been earned today. 😆 #success #karma #lostandfound
Daily Steps: (16,946)
Day 336: 8-5-2021 Local Trail Florida) JT-Cycling August #2 Dis: 37.09+km/ (see notes), Pushing: No, Temp: 26C, Humidity 87%, Duration: 01:18:15, Avg Speed: 28.4kph, Max Speed: 40.2kph, Avg Pace: 02:06/km, Max Pace: 01:29/km. #feltbicycles@feltbicycles
With Cooldown ride total distance 44.63km: Today was not that difficult, because I did not press the routine and slowed things down a bit. I worked the routine to try for a solid pace and improve my back half, especially that split range #22 through #25, which has been giving me an issue on the last couple of routines. I was just trying to keep everything 00:02:20 or less but also keep my heart rate down. The average rate was BPM158 which is much better than the last two routines, but I’m happy with this routine and had a great ride.
Session goals:
(Goal #1) all km-splits below 00:02:30.
(Goal #2 ) 30k below 1 hour.
(Goal #3) Complete 36km a full session
Session Results:
(Goal #1) All 36 km-splits were 00:02:20 or less / 25 were 00:02:10 or less / 8 were 00:01:59 or less / best of the day goes to km-spilt #20 at 00:01:52.
(Goal #2 ) NOPE, still have a hard time with this on the Hybrid: 1 hour, 2 minutes, 47 seconds. (improved from last sessions)
(Goal #3) 36km at 01:18:15 <- I may change this goal and considering a sub-two-minute consecutive km-lap goal.
Daily Steps: (8515)
Day 335: 8-4-2021 – Before I get started…..
I had some car work done today and it turned into more than expected and really did not have the money for this shit, so needless to say, I was really pissed off by the time they got done. I needed to get in a run session, but this put me in one of the worst attitudes I’ve had going into any routine, but I decided to do it anyway. It was like two people having a f**king bar fight inside my head. I kept wanting to stop and almost did numerous times during the run as far into the 5k in, but a small part of me would not let up and kept pushing me through the routine. After the 30-minute run wAs complete, I stayed pissed and walked out another 10 kilometers. I still do not have the best attitude, but it proves that you can still get it done no matter how sh*ty your day or mindset is. …so, let us take a look and see how I did…
DAY 335 (Local Trail Florida) Run Day with 10k post-run-walk 🏅 JT-Run Day: 🏆 Dis: 6.47km August Session Two, Duration: 00:30:10 Pushing: Yes, Temp: 27.6C, Humidity 72%, Avg Pace: 4:39/km, Max Pace: 3:25/km. @hokaoneone (Carbon X2)
(August Run goals)
(Goal # 1) 30 minutes minimum.
(Goal # 2) Keep the focus on the 6k keeping each km-split 00:04:59 or less.
(Goal # 3) 6k session distance below 30 minutes.
(Goal # 4) 1-mile in six minutes (Want two for August)
Session results;
(Goal # 1) 6.47km completed 30:10 min
(Goal # 2) All km-splits were 04:59 or less
(Goal # 3) 6k 00:27:41 seconds.
(Goal # 4) My second 1-mile in six minutes and it came in at 00:06:43 (PB) 🏆
*** After this, I did a post-run walk because my attitude was still total crap. I just kept hammering away until I walked off another 10.29km with an avg pace of 10:12/km. I dont look at my data until I get home so I did not realize the run numbers were good.
Daily Steps: (21,375)
* This will be my last season doing motorsports support work. (Morning note) Once done, my social media presence will no longer be needed and will be eliminated.
Day 334: 8-3-2021 walk only 10.32/km I took my bike to have it serviced to make sure I kept up on it. Take care of your stuff so it lasts. #feltbicycles @feltbicycles
* not a good day but going to do this anyways. I’m beyond frustrated and very tired. (Morning note)
Daily Steps: (14,357)
Day 333: 8-2-2021 (Local Trail Florida) 🚴 JT-Cycling August #1 Dis: 37.01+km/ (see notes), Pushing: No, Temp: 26C, Humidity 95%, Duration: 01:17:50, Avg Speed: 28.5kph, Max Speed: 40.7kph, Avg Pace: 02:06/km, Max Pace: 01:28/km. #feltbicycles@feltbicycles
🗒For context; the section of trail I have designated for my routines requires I do it eight times, to get my 36km+ (22+miles). I also do a cool-down ride, past the distance is shown above, so the total ride distance was 44.19km.
Today was a tough one because it was like peddling through a constant wall of moisture. 95% humidity will do that.
📝Session goals:
(Goal #1) all km-splits below 00:02:30.
(Goal #2 ) 30k below 1 hour.
(Goal #3) Complete 36km a full session
Session Results:
(Goal #1) All 36 km-splits were 00:02:26 or less / 31 were 00;02:10 or less / 13 were 00:01:59 or less / best of the day goes to km-spilt #15 at 00:01:50.
(Goal #2 ) NOPE, still have a hard time with this on the Hybrid 1 hour, 4 minutes, 30 seconds.
(Goal #3) Done at 37.01km <- I may change 🤔 this goal because it’s kind of stupid. Maybe a sub-two-minute consecutive km-lap goal. If I used it today that would be Four consecutive km-splits below 2 minutes. ⏱00:01:59 or less (#15 #16, #17, #18)⏱
@jtnorton.com / http://www.jtnorton.com / @tryandkeepup
Daily Steps: (7,385)
Day 332: 8-1-2021 (Local Trail Florida) Rest Day Walk: 10.12km Avg Pace 09:48/km. Steps: 11,657. Just keeping a steady pace not pushing for a low pace time.
Daily Steps: (15,633)
*** New August Goal:
(New Run Goal #1) I have gotten one six-minute per mile run at 06:52 (7-31-2021) but need two more and don’t really care what the actual number is. I will push it but not at the risk of injury or needing extra recovery time. When I got the 6:52 but it was not a great run because my back half was not good. If I can keep my focus, press harder, but stay steady it should feel a lot better next time and yield better results.
Day 331: 7-31-2021 – (local Trail Florida)🏅 JT-Run Day: 🏆 Dis: 6.28km July Session Six, Duration: 00:30:04, Pushing: yes, Temp: 28C, Humidity 83%, Avg Pace: 4:47/km, Max Pace: 3:39/km. @hokaoneone (Carbon X2) I started a bit later than planned because we had some stuff to address here at the house. I have decided to keep my sessions to 30 minutes and DO ONLY 30 minutes but press the session a bit harder. I have a tendency to keep running at times but need to force myself to stop. This will help me focus on that 1-mile six-minute goal I have set for myself. I will run out to 30 minutes, and whatever that distance is will be my post-walk back.
(July Run 4-goals)
(Goal # 1) 30 minutes minimum.
(Goal # 2) Keep the focus on the 6k with each km-split 00:04:59 or less.
(Goal # 3) 6k session distance below 30 minutes.
(Goal # 4) 1-mile in six minutes
Session results; I’m still having a hard time keeping focus, there is too much going on, and trying to block it out is difficult. I kept having to find a spot ahead of me and drill to it.
(Goal #1) 30 minutes done
(Goal #2) I missed km-split #5 which came in at 00:05:11. I got pissed when I heard the number and managed to drive #6 back down to a 00:04:58.
(Goal 3#) 6k 28 minutes, 29 seconds.
(Goal #4) 1-mile in six minutes, I hit 07:06 three times over the last two weeks. At 06:52 today, I got that son of bi**h !!!!!!!! 00:06:52 and on the last day of the month HELL YES!!!! Now to do it at least two more times, but if I had been more focused on the back end of my session, I would have seriously crushed some numbers.
Daily Steps: (16,410)
TAKU! Podcast: https://tryandkeepup.buzzsprout.com/
- * I had an interesting side note, as I was returning on my post-run walk. I had to remove my shirt because it was drenched in sweat and there was no way I was wearing it all the way back to my car. On the way, a couple were riding by, coming towards me and the girl gave me a smile I have not gotten from someone in awhile. I smiled back as they rode on by, but someone likes where I’m at, and it made smile back. Hard work pays off, I guess. 😉 and it does make a person feel pretty good. The guy did not see her smile but it was a pretty one, His is a lucky dude because she was very pretty.
Day 330: 7-30-2021 – (Local Trail. Florida) JT-Power Walk: 16.18km Avg Pace 09:09/km. Duration 02:28:09 Steps: 17,425 I‘m walking but pushing my pace to get the avg time as low as possible. No goal set for this, just something I do from time to time. That and I need to burn off a few beers I had the other evening. 😆 I need to do one more run for July and plan to do it on the 7-31-2021.
Once I got back home I got a ton of yard work done and since we take care of my neighbor’s yard as well, he is older and this drove up to my step count over Thirty Thousand. Daily Steps: (30,881)
Here is Chapter 11: Run, Ride, Live 300-330
JT Fitness Information
Daily Routine I get up at 4:45 am and do 1 hour of floor exercise and weights; then I do a 36k ride or 30-minute run,
- ** In July I have added 15 minutes of weights to my afternoons, no rest between reps straight 15 minutes.
- *** August 1 six-minute per mile completed (6:52) now I want two more. #2 (00:00) #3(00:00)
Monday: home routine + ride
Tuesday: home routine + run
Wednesday: home routine + ride
Thursday: home routine + run
Friday: home routine + ride
Saturday is an open day (run or ride and I usually go somewhere new)
Sunday is a rest day but from time to time I will go out anyways.
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 am proud of what I have accomplished so far.
The way I log my sessions allow me to repeatedly run the same path section, and it’s never the session twice. (for me anyway) I do this to compare the sessions, see improvements, or where I need to make adjustments. Once a month, I will go out to the Jan Van Fleet trail and test myself. There are no hills to assist me, and the first road crossing isn’t until about 30k out.
My events throw a wrench into my workout schedule, so I do what I can base on the day. My morning routine gets down no matter what.
Run/Jog 30 minutes minimum with time focus on 6k portion: Twice a week, and it’s a non-stop run, using Hokaoneone Carbon x2. – 22 Benefits of Jogging I was running 16k up until the beginning of March 2021, but reduced it to begin more weight training. There are times when I’ll go beyond the 6k goal and 30 minute stop mark but will not usually exceed 8k in the total distance on any given day.
Cycling 36km: Three times a week and use the same start point and endpoint location for my sessions when I’m home in Florida. I don’t plan on changing this session any time soon because there are several goals I want to achieve. Since the Cannondale was destroyed in an accident up in Virginia, I had to modify the goals for the Felt Hybrid that I now have to use because it is heavier and a bit tougher to hit my goals from the Carbon bike.
Walking 20minutes every day with a 1 hr hour once a week 10 Benefits of Walking HOKA Bondi 7
Hiking: usually when I’m traveling I wear HOKA CHALLENGER ATR 6 GORE-TEX (but not for back country stuff)
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