Chapter 21 May 2022

Last Edit: 5-31-22: (May 1 – April 31): header image, Jim Page Top Fuel Nitro Harley 2022 ManCup. Shot with a Sony A7iii.

Yearly Goal #1 completed 32.02km on 3-21-22
32.02km 2:38:33 route is available on Strava
Yearly Goal #2 42k … pending
Yearly Goal #3 52k+ … pending
Four consecutive miles at six minutes 5-13-22 (4th time)
May Cycling Goal change now 40k sessions with Goal Spilt times 1:59 or less per split.
Do 10k or 20k in other states –> States Done?
Florida 20K+(x9) 10k (lost count)
Maryland = 20k (x1) 10k (x1)
Tennessee = 10k
Georgia = 11k
South Carolina = 25k
I have minimum goals for each session and if a personal best happens, that’s nice but it’s not a goal. The goals require I press my session but not push them. My plan is a long term plan not a short term ego boost plan.
For 2022, I’m working on a 19-minute 5k session and a sub-30-minute 7k session. I don’t mark off a goal or change them, until I have done it three times.
5k sub 20 minutes … pending
7km sub 30 minutes… 5-13-22 29:58 (1 of 3)

May 2021: (No 20k run, was not running yet) All fitness Duration 20:14:04 / Calories 9,907 / Distance 217.84km

May 2022 Monthly 20k 
1st was at 25.08km on 5-24
2nd was at 23.04km on 5-29

All fitness Duration 50:06:00 / Calories 31,345 / Distance 717.02km

* Morning home routine is NOT counted in the these numbers, 1hr floor and weights

Completed so far for 2k22 (have a 2 more but they are not a FloDash event)

Previous Chapter 20 April 2022

6-1-22 Day 620: Chapter 21 June 2022

5-31-22 Day 619: Run Day 23.04km May Session #6 -final May session (2nd monthly 20k) Pushing: NO / Avg Pace: 5:17/km Max Pace: 4:13/km Duration 2:01:50, Temp 22c, Humidity 94%, Wind 6.2km from ENE, @hoka Carbon X2 via Dash Sports @dashsportsgo

I would like to see this stay below 2hr, I normally do but today was a tough day trying to stay focused.
This is a 2nd monthly 20k it started out as a typical session but I just could not get settled into the right frame of mind, so I slowed things down.
I ran it out making sure to hit at least 20k but tacked a couple more on for the hell of it and since the slow pace felt good.

5-30-22 Day 618: Car service walk only 1hr and have event work to get completed.

5-29-22 Day 617: JT-Cycle 104.21km May #5 (Full ride 109.46km) Pushing: No, Temp: 22C, Humid: 87%, Wind 3.9 km/h from NNW, Dur: 03:29:37

1st 40km was a JT-session – 40:33km Duration 1:09:44 (PB 🏆) Pace: 01:43/km, Max Pace: 01:28/km, Avg Speed: 34.7km/h Max Speed: 40.6km/h.
*I never dropped below 32km/h (19.8mph) for the entire session.
No bike adjustments psi 104 front 104 back / Specialized Tri-Bike Transition Comp @iamspecialized
Session Goal #1: 30k Below 1hr – 51:37 💪 30k personal best 🏆 beating my old PB by 2 minutes 6 seconds
Session Goal #2: 2:05 or less no hills here so this Goal is NOT active
Session Goal #3 all splits 1:59 or less
40 km-splits: Best split #25 01:40 / Worst Split #1 01:52
Split one would be the only 150 for the session.
1:59 or less: 40 of 40
1:49 or less: 39 of 40
145 or less: 33 of 40
1:39 or less: NONE : I was not after 30’s and did great job staying away from them. I was riding to 100km so I needed to stay out of the 30s. I can ride in 130s and high 120s but not for long distances…. YET 😉
Km-Split time groups
05k Groups best group 21-25 at 08:31 / worst 36-40 at 08:38
💪 8:31 is a PB 🏆 coming into this session my 5k PB was 8:37. I would beat this FOUR times. 😁
10k Groups best group 21-30 at 17:04 / worst 31-40 at 17:20
💪 17:04 is a PB 🏆 coming into this session my 10k PB was 17:51. I would beat this in all four of my 10k groups. The worst of the 10k Groups was still a full 20 seconds under my PB 😁 coming into this session.

5-28-22 Day 616: Walk only 1hr 7.03 km I have a long ride tomorrow and work to do from my recent events

5-27-22 Day 615: JT-Cycle May #4 40.67km (Full ride 56.73km) Pushing: No, Temp: 23C, Humid: 87%, Wind 9.4 km/h from S, Dur: 01:14:38 / Avg Pace: 01:50/km, Max Pace: 01:22/km, Avg Speed: 32.5km/h Max Speed: 43.6km/h.

Seat adjustment back slightly, air adjustment 104 front 101 back / Specialized Tri-Bike Transition Comp @iamspecialized
Session Goal #1: 30k Below 1hr – 54:37
Session Goal #2: 2:05 or less (New May goal lowered 5 seconds from April).
May Session Time adjustment: Dropped time to 1:59 or less per split overall. The adjusted session expectation is 1:59 or less per km-split overall but have a couple hills. Clocking in 2:05 or less on those splits and I’ll be happy. There should only be a couple but will work to get them below 2 minutes as well.
40 km-splits: Best split #23 01:34 / Worst Split #28 02:04
NOTE on split #28 There is no reason this split should NOT be under two minutes. I lost focus on this split and did not adjust for it in time.
2:05 or less: 40 of 40 Hill time
1:59 or less: 35 of 40 My overall session split time expectation
1:49 or less: 22 of 40
1:39 or less: 01 of 40 (not wanting thirties)
Km-Split time groups
05k Groups best group 01-05 at 08:45 / worst 36-40 at 09:29
10k Groups best group 01-10 at 17:50 / worst 31-40 at 18:51

5-26-22 Day 614: Walk today 1hr 7.94km pressing the pace could have pushed a bit more. Also got my try bike serviced today. Take care of what takes care of you.

5-25-22 Day 613: Stopped in St Augustine for my daily walk 1hr 6.83km and then headed on home. Got in about 10:30 am and got uploaded, and then got some rest.

5-24-22 Day 612 Run Day 25.08km May Session #5 (monthly 20k) Pushing: NO / Avg Pace: 5:32 /km Max Pace: 4:45/km Duration 2:19:07, Temp 21c, Humidity 85%, Wind 4.2km from SW, @hoka Carbon X2 via Dash Sports @dashsportsgo – This is my monthly 20k but clicked off a few extra to close out a strava challenge. I was slowing things down and working to find my 1/2 marathlon pace. This pacing is fantastic and could have ran more but I will stick to my plan.

This session went great and at this pace next month’s 20k will get pushed out for a second 2k22 goal of 43km.

** Complete #1 32km in April

* it is not a long run here so I had to do the path a few tines to get my distance.

I’m happy and now know my comfort pacing is the 530s. I had a couple 4min at the start but adjusted for it and slowed things down.

That water is cold and I took advantage of it when done with my run. I went swimming, rock climbing, and just hung out most of the day.

Monthly 20k pushed it out to clear 1/2 marathlon distance. Found a good pace for a full 42k

5-23-22 Day 611 Left track found a Park with a cool name and it was raining so I stopped at Hungry Mother State Park in Virginia before heading to Creepers trail and the rain made it miserable will try it again later the year.

5-22-22 Day 610 This ran a bit long not getting done as quickly as I expected considering it the low turnout on bike count. The weather did cool off just a tad on Sunday which allowed for the event to move along a bit more quickly. The total bike count was over 500 bikes which are low for this series but better than any other one out there.

5-21-22 Day 609 Got rained on today and the bracket bash would have been awesome Robert Parker was on a roll and was in a rhythm so we could have had a JT team in the winner circle.

5-20-22 Day 608 Not a lot going on just getting things setup lost a canopy because of the wind.

5-19-22 Day 607: The drive up went well was not in a hurry which is always nice.

5-18-22 Day 606: Walk only pushing pace 1 hr 7.03km, getting organized leavening again Thursday this time to Virginia. XDA

5-17-22 Day 605: JT-Cycle May #3 40.67km (Full ride 57.06km) Pushing: No, Temp: 18C, Humid: 87%, Wind 9.0 km/h from W, Dur: 01:14:51 / Avg Pace: 01:50/km, Max Pace: 01:18/km, Avg Speed: 32.6km/h Max Speed: 45.6km/h.

May Session Change Increased distance and lowered split time goal.
Seat adjustment – moved forward / Specialized Tri-Bike Transition Comp @iamspecialized
Session Goal #1: 30k Below 1hr – 54:59
40k Time: 01:13:22 (would like to see this below 1:10:00)
Session Goal #2: 2:05 or less (New May goal).
The expectation is 2:00 or less per km-split overall but have a couple hills so if I get those 2:05 or less I’m good… because of where md how I do my ride sessions I should only have three in this range.
40 km-splits: Best split #23 01:29 / Worst Split #6 02:04
2:05 or less: 40 of 40
1:59 or less: 37 of 40
1:49 or less: 22 of 40
1:39 or less: 02 of 40 ( I was trying to stay in the 40’s)
Km-Split time groups
05k Groups best group 11-15 at 08:53 / worst 06-10 at 09:28
10k Groups best group 11-20 at 18:13 / worst 01-10 at 18:24

A solid routine, tried to back the pace down a bit today wanted it in the 40s. I figure a new position for digging in on the hills that seem to be working. Afterward got a coral snake out of the roadway so it did not get run over, now safe off in the woods

5-16-22 Day 604: Walk only 1 hr 6.73km, getting organized leavening again Thursday this time to Virginia. XDA

5-15-22 Day 604: ride home was nice stooped at Reed Bingham Park to chill have breakfast and enjoy the sunrise.

5-15-2k22 Georgia Sunrise walk, Fish, and chilling

5-14-22 Day 603: Event Day In Reynolds Georgia for SDBA motorcycle drag racing event. Low turn but there were a lot of races going on this weekend. So turnout was light still had a great time and got to see a new track. The event went well and everyone had a great time. The track is pretty nice but could use a few upgrades. It is not a bad track by any means and the staff is friendly and helpful.

5-13-22 Day 602: I’m stupid ventured up to a cycling and run site for the wrong track. 😑 it was worth the trip up spent several hours in Tennessee and had a great time. Ride 43.48km Run 10.04km it was a beautiful day. The l I action is not the greatest but it is good to have it on the list. I can’t ride hard like I normally like to here. Path is too narrow and too much foot traffic. There is a back section that was cool but it is a lot on board walk, I did nit realize how much I dislike boardwalks until today.

5-12-22 Day 601: Run Day 10.22 km May Session #3 Pushing: yes / Avg Pace: 4:20 /km Max Pace: 4:06/km Duration 43:16 at 10k, Temp 17c, Humidity 98%, Wind 10.4km from NNW, @hoka Carbon X2 via Dash Sports @dashsportsgo

Only doing 10k, I have a longer run coming Sunday Morning. So this is the last of the shorter sessions. #noexcuses #getitdone

Goal 1: Complete 10k: Done 43:16 (my 2nd fastest time)
Goal 2: Stay below 4:29 or less per km-split for as long as possible and pressing the pace a bit harder when I get too comfortable. This is what I call “settling in” and any low times are just whatever happens.
Goal 2 details splits #1 through #7 were 4:29 of less (got ten back down below it also at 4:27.)
Best split of the day was #6 at 3:58
Worst split of the day was #9 at 4:34
Normal session goal of 4:49 or less per split was achieved on all 10 km-splits.
Goal 3: 5k below 20 minutes: 21:43 took me a bit to settle in not very focused (my 3rd fastest time)
Goal 4: 7k below 30 minutes: 29:59 I’ll take it! But now I need to do it again. (A Personal best)
I could have pushed this session a lot harder but it still felt great even though my focus was a bit off today. There is a lot going on this week so it took a bit more focus to stay focused.
Added Note: Six minute mile: I held six minutes for 4 consecutive miles, with the best mile being #4 at 6:37 the worst (of course) #1 at 6:58. This is the 3rd session for 2022 where I’ve held 6 minutes for four consecutive miles. I began running six minute miles back in October of 2021. I do not run for this time but people do ask so I take a look when I have a good day.

5-11-22 Day 600: Walk only 1hr 7.02km have to pack the car for another event. SDBA

5-10-22 Day 599: JT Cycle May #3 40.67km (Full ride 57.06km) Pushing: No, Temp: 18C, Humid: 87%, Wind 9.0 km/h from W, Dur: 01:14:51 / Avg Pace: 01:50/km, Max Pace: 01:18/km, Avg Speed: 32.6km/h Max Speed: 45.6km/h.

May Session Change Increased distance and lowered split time goal.
Seat adjustment – moved forward / Specialized Tri-Bike Transition Comp
Session Goal #1: 30k Below 1hr – 54:59
40k Time: 01:13:22
Session Goal #2: 2:05 or Less (New May goal).
The expectation is 2:00 per km-split overall but have a couple hills so if I get those 2:05 or less I will be happy.
40 km-splits: Best split #23 01:29 / Worst Split #6 02:04
2:05 or less: 40 of 40
1:59 or less: 37 of 40
1:49 or less: 22 of 40
1:39 or less: 02 of 40 ( I was trying to stay in the 40’s)
Km-Split time groups
05k Groups best group 11-15 at 08:53 / worst 06-10 at 09:28
10k Groups best group 11-20 at 18:13 / worst 01-10 at 18:24
A solid routine, tried to back the pace down a but today wanted it in the 40’s. I figure a new position for digging in on the hills that seem to be working. Normally I would come up off the bike to dig in but if I stay down and work the gears and hold a consistently hard pace I stay below my hill time allowance of 2:05 or less.

5-9-22 Day 598: Run Day 11.03 km May Session #2 Pushing: No / Avg Pace: 4:35 /km Max Pace: 4:18/km Duration 45:51 at 10k, Temp 20c, Humidity 94%, Wind 11.6km from NE, @hoka Carbon X2 via Dash Sports @dashsportsgo

Only doing 10k, I have a longer run coming later in the week, only doing a couple shorter sessions first. #noexcuses #getitdone

7Goal 1: Complete 10k: Done 45:51
*FYI: running silent no headset and turned off vibration alert on my watch.
Goal 2: (4:49 or less per km-split but stay above 4:25) all were below 4:49 but #4 and #5 were a bit too quick. #4 came in at 4:25 and #5 was 4:21.
I could feel things speeding up mid-routine and slowed things down but it felt like maybe it was too much and it turns out I was right; since #7 came in at 4:48. The back half was still a bit more settled hanging out in the 30’s. I forced myself to stop at 11k because I’m sticking to the jt-plan.
Goal 3: 5k below 20 minutes: 22:43– session was slowed down so is was not on the to-do list today
Goal 4: 7k below 30 minutes: 32:04 session slowed down, not after it today.
My focus got away form me a few times bit I reeled it back in pretty quick. I will traveling again soon so I need to manage my sessions so that I can carry the plan with me on the road.
I set realistic but challenging goals for myself and when they become to easy I adjust them. I have a couple long distance goals for 2022 so I need to slow down and manage my time. WHEN I complete them they will be something I can enjoy doing without killing myself. Work Hard BUT Work Smart – be patient!

5-8-22 Day 597:Walk only 1 hr 7.37km

5-7-22 Day 596: JT Cycle May #2 101.36km (Full ride 108.23km) Pushing: NO, Temp: 24C, Humid: 93%, Wind 16.2 km/h from WNW, Dur: 03:43:17 / Avg Pace: 02:16/km, Max Pace: 01:02/km, Avg Speed: 26.6km/h Max Speed: 57.7km/h.

Session goals were off today –
monthly 100k session Strava
The section of local trail I use for my routines is too busy on the weekend.
Today I was just focused on form, hill work, and knocking out a strava goal.
I dug in on the open areas and stayed moving pretty much the whole time.
Some kids in Clermont were selling lemonade by the trail so I stopped and gave them some business.
TRI-Bike Transition Comp specified @iamspecialized

5-6-22 Day 595: Walk only 1hr 6.79km working on stuff before I leave again.

5-5-22 Day 594: Run Day 10.37 km May Session #1 Pushing: No / Avg Pace: 4:35 /km Max Pace: 4:23/km Duration 47:42 Temp 21c, Humidity 92%, Wind 4.4km from SW, @hoka Carbon X2 via Dash Sports @dashsportsgo

Only doing 10k because I have a longer run coming next week and want to just get a couple shorter sessions completed first. #noexcuses #getitdone

Goal 1: Complete 10k: Done 45:54
Goal 2: (4:49 or less per km-split but stay above 4:25) all were below 4:49 but #6 was a bit too quick at 4:23.
Goal 3: 5k below 20 minutes: 22:53 split 6 -+=-[ thru 10 but not pushing for it – session was slowed down today
Goal 4: 7k below 30 minutes: 32:08 not pushing for it session slowed down

5-4-22 Day 593: JT Cycle May #1 40.16km (Full ride 55.40km) Pushing: No, Temp: 21C, Humid: 94%, Wind 4.1km/h from ENE, Dur: 01:13:26 / Avg Pace: 01:49/km, Max Pace: 01:17/km, Avg Speed: 32.8km/h Max Speed: 46.6km/h.

Session Change Increased distance lower split time goal.
No bike Adjustments / Specialized Tri-Bike Transition Comp
Session Goal #1: 30k Below 1hr – 54:22
Session Goal #2: 2:05 or less (new May goal).
The expectation is 2:00 per km-split overall but have a couple hills so if I get those 2:05 or less I will be happy.
40 km-splits: Best split #23 1:30 / Worst Split #34 2:05
2:05 or less: 40 of 40
1:59 or less: 36 of 40
1:49 or less: 21 of 40
1:39 or less: 4 of 40
Km-Split time groups
05k Groups best group 01-05 at 8:41 / worst 36-40 at 9:18
10k Groups best group 01-10 at 17:56 / worst 31-40 at 18:34
A good day but there is plenty here I need to work on. Need to make sure I get more ride done in May.

5-3-22 Day 592: (Daily steps: 12,271) Walk only 1 hr 6.62km … still getting some work done from the races and getting things prepped for my next trip in a week. have to get some requests done before I leave again.

5-2-22 Day 591: (Daily steps: 9,054) Drive home and rest day but got some workday – No walks, run, or riding just a rest day,

5-1-22 Day 590: Workday Adel, Georgia ManCup Event Day three. (Daily steps: 20,637)

Hollywood 4.60 SGMP April 1st 2k22

Chapter 22: June 2022
Chapter 21: May 2022 
Chapter 20: April 2022 
Chapter 19: March 2022 
Chapter 18: February 2022 
Chapter 17: January 2022 
Chapter 16: 455 To 485 DigIn And GoAgain
Chapter 15: 425 to 455 Show up or Shut Up
Chapter 14: 395 – 425 5.0 Keep on Booking
Chapter 13: 365 to 395 Try or Try Not
Chapter 12: Light – End -Tunnel 330-365!
Chapter 11: Run, Ride,Live 300-330 
Chapter 10: Digging In PushN On 270-300 
Chapter 09: RoadTripN and Events 240-270
Chapter 08: Switching Gears 210-240 
Chapter 07: DropBars and BookN it! 180-210 
Chapter 06: TryN and Still Flyin 150-180
Chapter 05: PushN On 120–150
Chapter 04: KeepN Up! 91–120
Chapter 03: Keep On KeepN 61-90
Chapter 02: Bike on 30-60
Chapter 01: 21 Day Self Goal
JT Info: Personal Best and other stuff