Started with two easy miles (7:52, 7:37) and then ran a couple of miles where I jogged the length of a soccer pitch and “sprinted” the widths (7:15, 7:00). Finished off with two more miles on the longer grass of the high school cross country course (7:25, 7:15).

Legs felt fatigued throughout the run and overall it was quite a sluggish workout. Not sure if the fatigue is due to Sunday’s 14 miler or if I’m just trying to do too much too soon. At least the foot is still feeling good I guess.

I wouldn’t mind driving down to First Landing State Park after work tomorrow to run a few miles on the main trail. See how I feel in the morning before making any plans though….

To add just a little variety to my otherwise mundane bike training, I dusted off the Spinervals Zoot Challenge video cassette (yeah, that’s how old this workout is!) and got busy.

Actually, the workout wasn’t too bad at all, and varied enough to make the time fly by. Here’s what I did:

# Warm up
# 3 x 30 second tempo
# 1 minute spin
# 12 x 20 seconds super spin with 20 seconds rest
# 1 minute spin
# Two lots of: 4 x (1 minute tempo, 30 seconds spin, 30 seconds hard, 30 seconds spin)
# 1 minute rest
# 4 x 30 seconds sprint (increasing in intensity)
# Cool down

So, no more biking until the triathlon on Sunday. The bike leg is only 20k – definitely manageable on minimal training, but my lack of speed/power will be a major factor. For the record, I expect to be mid-pack in my age group on the bike (which will be easy to find in transition as I’m sure to be one of the last out of the water!) and then hopefully chase a few people down in the 5k run. We’ll see. The main aim is to avoid drowning and then enjoy the bike/run on dry land. Fun, fun, fun…

Next up was a 1000m swim at the local rec center. I knew the pool would be closed on Memorial Day, so decided to make the most of the day and log a few laps. I managed 8x100m and finished with a swift 200m – swift is probably not the best descriptor, but I was trying hard to pick up the pace.

Back at the house it was time for Hundred Push Ups W6D1 which called for sets of 40, 50, 25, 25 and a minimum of 50. My arms were a little tired from the swim, and I could only manage 33 in the final set. Still, 173 push-ups wasn’t a bad effort.

I ended the day with an easy four miler in about 31 minutes – nothing fast, just an enjoyable run to stretch out the legs.

Typically I ride my triathlon bike on an indoor resistance trainer, but on many occasions I’ve contemplated splashing out and purchasing a dedicated exercise bike.

There are basically three types of exercise bike:

• Upright
• Recumbent
• Racer

Upright exercise bikes are the most common and place you in the conventional cycling position (i.e. upright), whereas recumbent exercise bikes place you in a more horizontal position. “Recumbents” are easier to mount and dismount and have a more supportive seat, typically with a back support.

Upright exercise bikes are usually the most affordable, take up less room than a recumbent and offer a more familiar cycling action to the majority of people.

Racing models are futuristic-looking machines with a multitude of features and high quality components. Expect to pay more for a racer, but be prepared for an extremely smooth workout.

Features to look out for include, but are not limited to the following:

• Adjustability – check that the saddle/handlebars are adjustable. The more positions available, the more comfortable your workouts will be.
• Comfort – how comfortable is the bike? Is the saddle a good fit? Can you replace the saddle if necessary?
• Flywheel – how heavy is the flywheel? If the bike feels jerky, you’re probably looking at a lightweight flywheel.
• Feel – linked in with the flywheel, the pedaling action should be very smooth. If it feels jerky, look for another model.
• Programmes – does the bike come with built-in programmes? Programmes can offer variety and make workouts more challenging.
• Workload – is the maximum workload enough to meet your demands?
• Quality – check that the bike doesn’t wobble, is well constructed and doesn’t have any rough edges or exposed moving parts.
• Warranty – different brands come with different warranties. Match yours to the amount of use the bike will get.

Maybe as winter kicks in I’ll re-evaluate the need for a dedicated exercise bike. Some of the racing models are particularly tempting and I’m sure will add a vital edge to my fitness! That’s my excuse anyway….

First of all I’d like to thank my wife Ally for buddying up with me. She knows how competitive I am, and despite my pre-race affirmations that I just wanted to have fun, I’m sure she felt a little pressure being my partner. Ally, you did great and I know you gave it 110% all the way around the challenging, but thoroughly enjoyable course. Thanks for being half of the Celtic Couple!

Secondly I’d like to thank regular Run Bulldog Run reader Tim for telling me all about the race this time last year; I’m glad you talked us into signing up. We’ll definitely be signing again for next year as soon as we can too!

So, onto the race report. We drove to Richmond on Saturday where Muddy Buddy was taking place. Traffic was heavy but with the venue located just a couple of hours away, it wasn’t too bad. [photo: who says you can't go camping in a MINI Cooper?]

We couldn’t check in to the campground until 4pm so decided to pick up our race packets on the way to Pocahontas State Park where (a) we were staying and (b) the race was taking place. With 1200 teams of 2 entered for the event I thought packet pickup at Blue Ridge Mountain Sports was going to be crazy, but it turned out to be fairly quiet and well managed. The goody bag was jam packed with the usual sponsor giveaways (including a nice Landrover water bottle) and the t-shirts were pretty cool too.

We arrived at the campground a little later, checked in and soon found Tim who was also camping on site. Tim had already suggested we ride the course the day before the race to get an idea of what was in store, so we dropped off our tent and camping supplies, and were soon riding the trail and checking out the terrain.

Most of the course was either uphill or downhill, but with the multiple gear options on a mountain bike, none of the slopes were an issue. My main concern was the gravel located on certain parts of the course; I felt my back wheel slide out several times and imagined how difficult it could be with hundreds of bikers on the trail during the race. One braking error could be a disaster!

I can’t remember the exact distance, but we rode about a mile to the first obstacle where Ally would ditch the bike, scale the climbing wall, climb down the other side and head off on her first run. I would be running into the area, negotiating the same obstacle, finding the bike (which Tim said could be the most difficult part) and heading off on the second leg of the race. We tried out the wall, which wasn’t too challenging, agreed on a place for Ally to leave the bike and rode on to the second obstacle area a mile or so down the trail.

The next challenge was a similar set-up; bike drop off area and a balance beam obstacle that both runner and biker would have to perform. Once again we agreed on a place to leave the bike and rode on to obstacle #3. So far so good.

The trail to the third obstacle was a little more difficult to navigate and according to Tim was a new addition to the course. The ground had recently been cleared, was very soft and bumpy with exposed tree roots. Not a huge problem but choosing the correct bike gear would be important. I felt bad for Ally as I knew she’d be riding this leg and all I had to do was run it.

The third obstacle was a large a-frame structure where you had to climb over the first strut, under the next one before climbing over the top and down the other side. I must say I’m glad we chose to preview the course and try out the obstacles – it definitely made things easier on race morning.

The ride to obstacle #4 was a little longer (I think). We agreed on where to leave the bike but couldn’t try out the giant inflatable slide as it was lying in a crumpled heap on the ground. Tim said it was a fun obstacle but last year fell off the climbing net getting to the top of the slide. Should be interesting I thought..

Finally we rode leg #5; a scary downhill with too much gravel and a deceptively long bend down to a small stream. Luckily I managed to stay upright but again felt bad for Ally who would be riding this leg. Actually I felt triple-bad. Not only would she have the downhill to navigate, she’d have to carry her bike across the stream and negotiate a lung-busting uphill section back to the main road; arguably the most difficult and challenging part of the race. At least she’d have almost a mile of regular road to ride before she got to the finish though.

From the stream, we rode single file to the finish area where we’d have to crawl through the giant mud pit before crossing the finish line. What a way to end a race!

Well now that I’ve walked you through the course preview, there’s not much to tell you about the race. It went pretty much to plan and was really a ton of fun. The various age divisions went off in waves; bikers first with the runners setting off about a minute later. We were in the 8th or 9th wave so had plenty of time to watch some of the earlier waves leave; I wondered how many of them had no clue what was in store for them!

Eventually it was our turn to start; Ally on the bike, me on the sidelines watching her set off. Apparently ours was the largest wave and it took a while for the bikers to get moving. Several of the competitors looked frustrated as they were keen to get going, but had nowhere to go.

A minute or so later the runners were off, tearing down the trail, jockeying for position. I held back a little in about 5th or 6th place and watched the faster starters catch the slower bikers and negotiate their way around them. Gradually I picked my way through the field and ended up out in front of the runners and trading places with several of the bikers on the uphills and downhills.

Eventually I reached obstacle #1, climbed the wall, hopped off the other side and ran over to Ally’s bike which was in exactly the position we’d agreed on. Just as well too, bikes were laid everywhere and people were getting frustrated looking for their ride. I made a quick seat post adjustment and was off.

I’m not a strong biker by any means, but was able to hold my own for most of the leg. I passed Ally who was now running an uphill section, shouted some words of encouragement and sped off. She looked relaxed but was probably thinking about what lay ahead.

Before I knew what was happening I’d reached the balance beam obstacle. I ditched the bike, took my time on the beam and set off on the tricky third leg. I tried to imagine where Ally would be and wondered if she’d be able to catch me before I reached obstacle #3. It turned out to be a tough bike leg for her which gave me a few minutes to catch my breath at the a-frame obstacle.

She soon arrived amongst a large pack of bikers, smile on her face and happy to be running again (I think!). I adjusted the seat post, grabbed some water and was soon off riding leaving Ally to negotiate the obstacle and run the 4th leg.

The ride to the giant slide was a fun one; nice downhills and a nice gentle uphill. The slide was even more fun; cargo net to the top, launch yourself down the other side. The last run leg was the longest; down the hill (which didn’t seem as long or dangerous as it did yesterday), through the stream (the cool water felt great), up the slope the other side before hitting the road and running the final 0.8 miles to the finish area.

I felt great on this final part of the course and hoped Ally was doing ok on her difficult last leg too. The crowds lining the finish were fantastic; really enthusiastic and a big boost for everyone taking part. I waited in the runner’s corral, chatted to a few other competitors about the race and then saw Ally riding up the path to the biker drop off area. I ran round the back of the corral to meet and congratulate her, before jogging to the mud pit for the final obstacle; under the cargo net, into the pit and crawl 20 or 30 feet through deep sticky mud. Great fun and I’m sure the finish line photo will be tremendous (I’ll post it when they’re available online).

It took a while to get “showered off” after the race [yes, that's the Celtic Couple cleaning up; photo courtesy of the Richmond Times Dispatch slideshow]. Apparently a water main had burst and there was no water pressure in any of the 50 or 60 garden hoses they’d laid on for the athletes. The mud was starting to dry, but it was actually quite a funny situation with everyone in good spirits.

Our finish time was pretty good and we managed to duck under an hour, placing 28th out of 74 teams in the 74-85 CoEd division. Muddy Buddy is highly recommended and a great alternative to the typical road races we tend to run week in week out. We’re already talking about next year’s event and planning an extra day camping so we can take in more of the State Park.

a unique trail running and mountain biking adventure race, sure to be fun and challenging for everyone.

A good friend took part in the race last year and on his return soon talked me into signing up for the 2008 race. Thanks Tim! My “buddy” for the race is wife Ally and naturally we’re entered in the Coed competition; combined age group 76-85.

Muddy Buddy features a 6-7 mile course and 5 obstacles. At the start of the race, one team member will run (me) and one will ride the bike (Ally). At the 1st obstacle, the rider will drop the bike, complete the obstacle, and begin running. The runner will arrive, complete the obstacle, find their bike, and begin riding. Teams continue leapfrogging each other through the entire course. At the end of the race, racers will crawl through the infamous Mud Pit crossing the finish line together! Sounds like fun huh? I can’t wait…

The first four miles was a moderate effort at conversational pace (great way to catch up on the day’s gossip from my wife) which came in at 7:10 minutes/mile pace.

I jumped on her Cannondale mountain bike for about 20 minutes (after raising the saddle slightly of course), before setting off on a four mile tempo run.

I’d almost forgotten the feeling of trying to run after riding a bike and it took a good quarter mile to feel anywhere near normal. During the run I wasn’t aware how fast I was running but was pleasantly surprised with the following splits:

6:49 6:27 6:40 and 6:34

It wasn’t an easy four miles, but my effort was probably in the 80% range and I still had plenty in reserve at the end of the 75 minute workout. Good times….

I made each 10 minute period slightly more intense than the previous one (harder gear on the bike and faster speed on the treadmill) and by the end of the hour was working quite hard.

It was good to mix things up a bit and definitely gave my legs a rest from all the road pounding/racing I’ve been doing lately. Actually, I think today was my 18th straight day of running and I’m still feeling pretty good on it!

Finished off the hour with 10 minutes of basic abs work, just to keep the momentum going in that area too.

I started with 20 minutes on the bike – a nice easy gear at quite a high cadence – which elevated my heart rate and primed my legs for a brisk 20 minute run. I quickly changed shoes, ramped up the treadmill incline and was soon on my way again.

The 20 minutes passed really quickly and after another shoe change, I was back on the bike – this time a harder gear at a lower cadence, with the odd “out of the saddle” effort. This session made my quads burn, and to be honest, it took my legs a couple of minutes to adjust to the running action when back on the treadmill.

So, all in all, a solid 1 hour 20 minutes of exercise, which I followed up with 10 minutes of abs work. 34 days to go until the Shamrock Marathon and I hope my legs continue to feel this good as I attempt to keep racking up the miles.

I noticed a big difference in my cycling fitness level this week – better form, quicker cadence and able to push a bigger gear for a longer time. The treadmill was good too, but probably about the same intensity as last week.

The hour went very fast and I followed the triple brick workout with the third workout of Essential Abs Week 4 – more Hip Ups, Reverse Crunches, Crossover Oblique Crunches, Crunches: legs up and 18 “Supermen” to finish. Next up for my core strength is Week 5 and 6 of the program, which looks to be a dramatic change in intensity from the first 4 weeks. I’ll probably give myself a couple of days off and start Week 5 on the weekend.

Steady 6 mile run tomorrow, followed by either an easy day or rest day on Friday with a fun Cross Country 5k race planned for Saturday morning. Fun, fun, fun……