JTNORTON.COM

RoadTripN and Events 240-270

  • Last Update 5-29-2021, my routines are not written in stone and the events usually tend to throw a monkey wrench into my plans. 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 210-240Chapter 9: RoadTripN and Events 240-270 / Chapter 10: Digging In PushN On 270-320

The pending chapters are 300-330 / 330-365.


May Routine Updates:

  • * Runs are now 30 minutes, the distance is whatever is achieved in the 30 minutes, but the focus is still 6k performance.
  • ** Added a 1k run after the 30-minute run session. I Will push this 1k but looking to apply pressure to the pace but not to haul ass. Just see how low I can get without falling to the ground when I’m done.

Chapter 9: RoadTripN and Events 240-270


Day 270: 5-30-21: Chapter 10: Digging In PushN On 270-320


Day 269: 5-29-21: 🏃 JT-Run day: Dis: 7.19km+ (see notes 8.20km) May Session Six, Duration: 00:34:12, Pushing: No, Temp: 24C, Humidity 82%, Avg Pace: 4:45/km, Max Pace: 4:12/km. I did a much better job closing up the gap on my Average and Max time but making sure to not let the downhill section speed me up.

(May Run goals) (Goal #1) 30 minutes with an open distance. (Goal #2) Keep the focus on the 6k and each km-splits 00:04:59 or less. (Goal 3#) 6k itself below 30 minutes.

Session Results: Goal #1 (30+ minutes done) Dis; 7.19 km, Goal #2 All km-splits were below 00:04:53 or less. Goal #3: 6k came in at 28:08. not my best but I am happy with the numbers.

I did my ten-minute cool-down walk then did the 1K push lap (making the above distance 8k+) but my 1k extra lap time sucked donkey balls and came in at 00:04:40.

Speed bump

Day 268: 5-28-21: (car repairs – joy joy) Caught up on some work today just the at home workout today. 1hr


Day 267: 5-27-21: (Local Trail, Florida) 🚴 JT-Cycling Dis: 36.77km, Pushing: NO, Temp: 31.2C, Humidity 36% Start 78% finish, Duration: 01:21:22, Avg Speed: 27.1kph, Max Speed: 37.9kph, Avg Pace: 02:12/km, Max Pace: 01:34/km

(New Goals for Felt Hybrid) (Goal #1) 30km. (Goal #2) All KM-splits below 00:02:30. (Goal #3 ) 30k below 1 hour

⏱ Session Results: Goal #1: (36.77km), Goal #2: All Splits in the 36k run were 00:02:30 or less. Twenty-eight were 00:02:20 or less and the best of the day was #32 at 00:01:57 Goal #3: 30k came in at 01:06:03, missed the sub-1-hour goals, and it’s going to take some work to shave that time down.

This bike is a lot heavier, and my riding stance is not as aggressive, so this will take some more ass and elbows on my part. I miss my @ridecannondale carbon that was destroyed when I got rear-ended a few weeks ago. I loved that damn bike and could use it right about now!!!


Day 266: 5-26-21: 🏃 JT-Run day: Dis: 6.47km+ May Session Five, Duration: 00:30:51, Pushing: No, Temp: 21C, Humidity 91%, Avg Pace: 4:45/km, Max Pace: 3:41/km

(May Run goals) (Goal #1) 30 minutes with an open distance. (Goal #2) Keep the focus on the 6k and each km-splits 00:04:59 or less. (Goal 3#) 6k itself below 30 minutes.

Session Results: Goal #1 (30 minutes done) Dis; 6.26 km, Goal #2 All made it below 00:04:59 or less except #5 which came in at 5:04. Goal #3 6k came in at 28:15.

I did my ten-minute cool-down walk then did the 1K push lap. I would do a bit better this time and would clock in at 00:04:18.


Day 265: 5-25-21: My First day all alone. I’m not doing anything today except try and stay focused.


Day 264: 5-24-21: This day sucks!


Day 263: 5-23-21: Daily Steps 21,881 / 12 floors, Virginia… I cut this day short and headed home. Felt like I was going to throw up until I left. It was a long ride home, and to add to it, I got caught in a bad traffic jam, ran over a dead deer and had to pull parts of it from under my car, and then had a flat. It took me about 4 hours longer than usual to get home. I was exhausted but just kept focused, telling myself, “Just get home.” Daily Steps 11,612


Day 262: 5-22-21: Daily Steps 25619 / 15 floors, Virginia (event) Day 4 the support I get from specific people at the track was help and blessing.


Day 261: 5-21-21: Daily Steps 29,340 / 9 floors, Virginia (event) Day 3 a very busy and interactive day with the racers. I was focused and determined to make her proud. She wanted me happy no matter what it takes.


Day 260: 5-20-21: Daily Steps 23547, Virginia (event) Day 2 I stayed busy and focused and just want her to be proud of me. I have real friends here that were supportive and let me run my mouth. Something I can’t do at home.


Day 259: 5-19-21: Daily Steps 6,935 Virginia (event) Day 1 day one was a rest day just visiting and getting ready for the event.


Day 258: 5-19-21: Daily Steps 14,275, (Event trip time to load up and drive) This will be one of the most challenging trips I have ever had to make, but for reasons that have nothing to do with the event itself. Life is a blessing regardless of how tough it gets at times. No matter the pain, always remember the joy and what life would have been without it.

5-19-2021 Santee National Forest Lake Marion

Day 257: 5-18-21: 🏃 JT-Run day: Dis: 6.13km+ May Session Three, Duration: 00:30:01, Pushing: No, Temp: 21C, Humidity 86%, Avg Pace: 4:53/km, Max Pace: 4:14/km – Got a run in this morning. Addressing some personal issues and this run helped clear my head out.

(May Run goals) (Goal #1) 30 minutes with an open distance. (Goal #2) Keep focus on the 6k and each km-splits 00:04:59 or less. (Goal 3#) 6k itself below 30 minutes.

Session results: (#1) 30 minutes done (#2) 6k came in at 29:05 well over my normal times. (#3) km-split 5 & 6 did not make the session goal and came in at 05:01 & 05:19. It was a tough run but with everything going on I’m surprised it was this good, so I’m still happy with the routine.

After my run and 10-minute cool-down walk, I got my 1k push run (not a sprint) done. It was pretty crappy compared to my previous 1k pushes and would come in at 04:53, which is a lot higher than previous sessions. It is below 5 minutes that is a good thing


Day 257: 5-17-21: just got back in town and handling a personal matter no run or ride today. Came in changed showered and headed right back out.


Day 256: 5-16-21: event North Carolina Steps: 16,846 6k run at the track went through the pits several times.

Podcast is live!

Day 255: 5-15-21: event North Carolina Steps: 11,963


Day 254: 5-14-21: Event North Carolina steps 11,612


Day 253: 5-13-21: still addressing a personal matter no ride or run today.


Day 252: 5-12-21: Walk day only 3.58 miles still working on a personal matter no ride or run today.


Day 251: 5-11-21: morning routine complete but dealing with a personal issue, no ride or run today.


Day 250: 5-10-21: (Local Trail, Florida)🏃 JT-Run day: Dis: 6.26km+ May Session Two, Duration: 00:30:02, Pushing: No, Temp: 26C, Humidity 80%, Avg Pace: 4:47/km, Max Pace: 4:21/km – #hokaoneone Carbon x2. This was a hot one Florida is out in full force today!!!

(May Run goals) (Goal #1) 30 minutes with an open distance. (Goal #2) Keep focus on the 6k and each km-splits 00:04:59 or less. (Goal 3#) 6k itself below 30 minutes.

I left a bit later than usual because my mom needed some help. Starting a bit later means that the Florida sun got to wake up and be a hot bastard like usual. Hot, humid and nasty run but no excuses because they have to get done. I normally do my weekly run on Tuesday but have a dentist appointment tomorrow, so I bumping some stuff around. Not sure what kind of mood I will be in tomorrow after the appointment.

I’m really happy with this run because I closed up that Average pace and Maximum pace time gap a lot on this session with only a 26 second difference. With this heat and humidity today, I needed to make sure to control my pace so I could finish the 30 minutes with some solid numbers. My stiffness has cleaned up throughout the routine and I can feel the session are more a lot comfortable. It does not feel like I am beating the shit out of myself but still feeling the workout making it far more effective.

I did my ten-minute cool down walk then did the 1K push lap. I would do a bit better this time and would clock in at 00:04:12 ✊ which is a personal best. Reminder I’m not after a Tom Cruise style sprint, just a pressing run with a good pace number and a close avg and max pace time.

Session Results: Goal 1 (30 minutes done Dis; 6.26 km, Goal #2 All six km-splits were 00:04:59 or less with the best of the day coming in 00:04:37 #2. Goal #3 6k cam in at 28:40.


Day 249: 5-9-21: (Local Trail, Florida) JT-Cycling Dis: 36.59km May Session One, Pushing: NO, Temp: 22C, Humidity 74%, Duration: 01:23:23, Avg Speed: 26.3kph/ 16.3mph, Max Speed: 37.8kph / 23.5mph, Avg Pace: 02:16/km – 03:40/mi, Max Pace: 01:35/km – 02:32/mi

This sucked. I miss my Cannondale already; it was the first to ride since the crash that destroyed the Supersix. I default back to my 2020 Felt Hybrid. I have no real goals because this bike weighs a ton compared to the Carbon. I was looking to get the session in. The Felt is a Great bike, but I just have clearly moved beyond its design; I really need to get back to what I was on. Just get the session done was my goal today at 22 miles (36km)

There are no excuses, so I will work with what I have and get the sessions done; once I get readjusted to the hybrid, I will start setting goals.

1 hour morning routine and a Walk 37:40 minutes 2.28 miles / 3.67 km minutes  my mom had a rough day today 🙁


Day 248: 5-8-21: (Florida) Work Day spent the day with my mom and getting some image sorting done. Playing catch-up but almost got it handled. HAd my bike service guy give the damaged Cannondale a once over to see if it can be saved. There is a crack in the main tubing. He knows a guy that repairs carbon fiber bikes so once I get a replay I’ll see if by some stroke of luck I can save it.

1 hour morning routine and a walk 25 minutes. (time only no data)


Day 247: 5-7-21: (Local Trail, Florida) 🏃 JT-Run day: Dis: 6.14km+ May Session One, Duration: 00:30:03, Pushing: No, Temp: 22C, Humidity 59%, Avg Pace: 4:53/km, Max Pace: 3:57/km – #hokaoneone Carbon x2.

✊ I finally got my 1st run done for May because this month has been crazy busy and a pain in the ass. Things are looking up, so let us get back at it.

(May has Three Run goals) (Goal #1) 30 minutes with an open distance and today came in at 6.14km. (Goal #2) Keep each of the 6k one km-splits 00:04:59 or less and (Goal 3#) 6k itself below 30 minutes. 6k today would come in at 00:29:15, which is way off the mark compared to previous sessions.

Session Results: KM-Spilt #5 (00:05:01) did not make the goal, but the rest were 00:04:56 or less with the best of the day coming in 00:04:45 #2. I got my second COVID shot yesterday, so I was not expecting any great times today, but they were better than I thought they would be.

💪 I did another extra 1 Kilometer run after the 30-minute run session, and my 10 minutes cool-down walk was done. I’m just pushing for a solid pace, not a full bore sprint where I’m falling down when done. The 1 KM Split would come in at 00:04:24 with a. Max pace of 00:03:31, so I have some work to do to close this time gap. Not a great time compared to the last attempts, but I did not want to push my luck after getting this shot. The three’s are coming; it’s just going to take time and patience.

📑 Entire Session: 10-minute walk(1.01km) 30-minute run (6.14), 10-minute walk(1.04), 1k pushed run (1k), 10 minute walk (1.02) Step count as of 10:38am 11880. 11.85km


Day 246: 5-6-21: Florida, still got some work to do but there is light at the end of the tunnel. The second Covid vaccine shot is done and hoping the side effects are not bad so I can get a run or a ride in. Adding some more dates to the schedule for 2021 is going to be a lot busier this year.

The podcast is starting off well looking forward to more races so we can get some more done.

https://tryandkeepup.buzzsprout.com/

1 hour morning routine and a walk 34 minutes.


Day 245: 5-5-21: (A lot of work left to do plus took my car in for repairs, Florida ) morning routine and Walk only.

1 hour morning routine and a walk 25 minutes.


Day 244: 5-4-21: (catch up Day Florida ) morning routine and Walk only playing catch up with work stuff running behind. Pun intended 🙂

1 hour morning routine and a walk 22 minutes.


Day 243: 5-3-21: (REST Day Florida ) complete rest day have to clean my car and get some post-event work done.

1 hour morning routine and a walk 28 minutes.


Day 242: 5-2-21: (ManCup Event Day #1 Adel, Georgia) Daily Step count: 11,929. I was supporting Dave Vantine and Dragbike.com for Sunday. I also had to meet up with a partnership to pick up some stuff. It was a hot damn day but the racers had a good time and everyone was in good spirits, Dave Vantine put up some monster numbers during testing and did it all on one motor.

Dave doing meet and greeting with the fans.
A good day for team Vantine

Day 241: 5-1-21: (AHDRA event day #2 Darlington Dragway, South Carolina) Daily Step count: 20,411


Day 240: 4-30-21: (AHDRA event day #1 Darlington Dragway, South Carolina) Daily Step count: 10,902, This event was a lot of fun and I have learned over the years each “TYPE” of the series is interesting in its own way. I had a lot of fun and it was nice to see spectators which have been scare lately. Getting here was a pain in the neck because I-95 was a mess. had to cut through the median go back and go around a bad wreck.


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 .Idon’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

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