Click here to view the embedded video.

Last weekend I had the pleasure of watching the Olympic Marathon trials.  Call me crazy but there is something magical and mesmerizing about watching the best runners is the US work for two plus hours displaying perfect form.

Seen in the headlines is only 2 time Marathoner Shalene Flanagan breaking the Olympic trial record and Kara Goucher going back to the Olympics just 18 months after giving birth.  What wasn’t apparent in the headlines is the previous record holder to Shalene.

30 year old Flanagan, broke the 8-year-old Olympic Trials Record of none other than Colleen De Rouck.  Who is Colleen you ask?  8 years ago she set the Record at the age of 39.  This year she placed 35^th at the age of 47 out of 180 woman who qualified to race trials.  The next time you run a marathon, tell me how many 47 year olds you see that can qualify for the Olympic trials running a 2:30 marathon.  Simply amazing!

As I turned 40 in November of last year, contemplating what the future holds for me regarding the Ironman I can’t help but be motivated and inspired by Colleen and others.  Just 2 years ago at the age of 45 she finished 8^th in the Boston Marathon.  She didn’t grab a headline or a podium finish but her longevity speaks volumes for those of you thinking……it’s been a long time since my last PR.

Before racing the Ford Ironman World Championships in Kona this year I was determined to knock off 6 minutes and break the amateur world record.  A big task?  Consider, there were only 2 women in the history of the event that have ever broken the 10-hour barrier in Kona at the age of 40.  Karen Smyers and Fernanda Keller (according to my husbands research).  Somehow, I was convinced I could break the big 10!  Maybe it’s me hanging on to my youth, maybe it’s my husband who calculates my splits, maybe I simply think I’m only one year older, or maybe I just can’t give into age holding me back.  In the end I joined them in breaking the sub 10 hour barrier at the age of 40 along with Beate Goertz also in my age group and Natasha Badman who raced Pro!  My finishing time was eleven minutes faster then our previous age group world record!  However, Goertz at the age of 42 topped everyone and  is now the Amateur IM World Record holder!

As we get older we look back on our accomplishments with many of them seeming like they were a long, long time ago.  Chalk up slowing times to age or joints that aren’t as smooth.  Our lives continue to get busier with children and our careers.   I reflect on my Ironman last year wondering where the road leads.  I sat back and watched Colleen in awe.  A 2:36 marathon trials, a 2:30 qualifier at the age of 47.  Are you kidding me?  She may not know it but she just lit a fire in this 40 year old.  Thanks Colleen, for your inspiration.  Thanks to her husband Darren, who coached me a few years ago.  Thanks to all of you over 40 who are still giving it your all and have the dream.   Many people ask me if I’m done racing in Kona, but my heart, spirit and smile tell them I haven’t seen the last of the Queen K.

• Barry Siff: To better my PR at 70.3, and go sub 1:30 in the half-marathon (at age 57)
• Brian Schaning: Qualify for Ironman 70.3 World Championship
• Bo Parrish: Qualify for Kona!
• Cassie Maximenko: Give the 70.3 distance a try, finish top 5 in a Women’s UCI Cyclocross Race
• Daniel Brienza: Dominate :)
• Dave Orlowski: I have leukemia and have been designated honored athlete for 30 athletes from San Diego Leukemia society who are raising $500k toward the cure and doing IM New Zealand in 2012 which I will do with them.
• Dennis Meeker: Try and make it back to Kona 2012
• Erin Kummer: STAY HEALTHY, train smart, be a good ambassador, go to new races and kick butt :)
• Gwen Jorgensen: have fun!
• Jackie Arendt: Win an IM or 70.3 race
• Keegan Williams: Win a IM distance race
• Kyle Marcotte: Do more ironmans than Luis.  This may not be a realistic goal.
• Laura Tingle: To go sub 10 hours in an Ironman
• Mac Brown: Qualify for Kona and have fun doing it!
• Mark Vermeersch: Win an outright amateur title, qualify for Kona and compete for a victory at Norseman
• Susanne Davis: Run a sub 3 hour Marathon and keep the PR’s coming
• Tim Hola: Compete in Kona for the 14th year in a row.
• Toby Radcliffe: To put a chronic run injury behind me and have a solid season with a few Ironamn PBs in the 8 something range
• Trista Francis: Place top 5 in the World in Auckland at the ITU AG World Championships
• Wendy Mader: Repeat of 2011, injury free and solid training , Sub 3 hour marathon, sub 10 hour 50 miler

Below are 10 additional benefits of taking down time that the “experts” don’t tell you about:

1. You finally have time to watch all 3 Lord of the Rings movies (including deleted scenes) straight through
2. You finally have time to practice your celebrity impersonations while reading The Night Before Christmas
3. You finally have time to read War and Peace in one sitting
4. You finally have time to learn the alphabet backwards
5. You finally have time to do all those little things that have been piling up around the house; such as clipping the dogs toenails, discovering what that smell is behind the fridge, and cleaning out your belly button lint
6. You finally have time to try out all those recipes that you have been eyeing on ThisIsWhyYoureFat.com
7. You finally have time to feed your goldfish… who apparently died three months ago from not feeding him, but you didn’t notice. So I guess you now have time to go get a new one
8. You finally have time to count all the holes in the ceiling panels at the dentists office (even if you don’t have an appointment to see the dentist until April)
9. You finally have time to make that life size model of Abraham Lincoln out of Multigrain Cheerios
10. You finally have time to sit down and attempt to be funny and creative while writing a blog about doing nothing for 2 weeks

Do you have any other reasons I may have missed about why some down time is good for you?

Besides all the planning (whether we use pen and paper, spreadsheets, or apps) December is a great time to start preparing your body physically for the 2012 season. What does this mean? For me, this preparation phase is more about what it does not include. I won’t jump into cold water, ride my bike with multiple layers or run much more than I have to to keep the dogs from getting cabin fever.

The preparation phase consists of both general and specific training. General includes functional strength training for increased stability, mobility, balance and muscle/core strength. Specific preparation involves improving your efficiency in the pool and on the road through skills and drills. Workouts are kept short and focused on technique.

Before you focus on sports-specific training, consider strength training, which enables you to control force loads without the variables of your sport. This is not only safe and effective, it’s also time efficient. If your gym is in your house, negating all travel issues, the time element is further enhanced. (For me and the athletes I coach, general preparation includes training with TRX or BeachBody home-based fitness DVDs.)

Tips:

-BeachBody’s newest home-based fitness DVD designed for endurance athletes is P90X2. Physiological P90X2 focus areas include improvements in strength, speed, agility and quickness. The phases in P90X2 are much more diverse and specifically targeted than those in the original P90X. Phase I creates the foundation, Phase II improves strength, Phase III increases power.

-The TRX system, originally created by a Navy SEAL, consists of adjustable straps with two handles that you connect to an overhead anchor. The portability of the suspension straps allows you to train anywhere—from your home to a hotel room. This system is unique in that it simultaneously trains and develops strength, balance, flexibility and core stability. Use the TRX and your own body weight to perform many of the classic exercises (lunges, squats, push-ups, abs, etc.), but with the added instability, every exercise incorporates core strength and balance.

Once strength training helps your tendons, ligaments and bones become stronger, turn to sport-specific preparation (skills and drills) before you start to build volume and intensity.

Swim skills

With this discipline, patience with technique and endurance will lead to strength and speed. By zeroing in on the five phases of the stroke (breathing, body balance/rotation/kick, recovery phase, hand entry phase, pull phase) you can accelerate your progress in the water.

Schedule a few private lessons. Find a coach that has access to an underwater camera to film you under and above the water. If you can see what you are doing wrong, that will help you understand what you need to change. Based on your technique limiter, your coach can give you specific drills to help you improve your recovery, hand entry and under water pull, instead of just doing the same drills that your masters swim class does.

Bike skills

As for the bike, pedaling drills will help you to learn to how to efficiently apply forces throughout all four phases or your pedal stroke. When pedaling, fully focus on moving one pedal through each of the following four distinct phases: downstroke, backstroke, upstroke, and over-the-top stroke.

Downstroke: This part comes most naturally when riding. Focus on exerting a strong downward push of the pedal, but be smooth—don’t mash them.

Backstroke: As you feel your foot approaching the bottom of the downstroke, focus on pulling your foot backward parallel to the ground. This is often equated to the sensation of scraping mud off your shoes.

Upstroke: Don’t focus on pulling the pedal up. Rather, as soon as your foot approaches the end of the backstroke, focus on rapidly driving your knee towards your handlebars. Think of it as driving forward rather than pulling up. Driving your leg forward moves it in the optimal biomechanical pattern for this phase of the pedal stroke.

Over-the-top stroke: Focus simply on feeling the transition point where the momentum from your drive towards the handlebars just begins to cease. At this point, initiate the strong downward push of the pedal in the downstroke. All you are doing in this phase is creating a quick, seamless transition from upstroke to downstroke.

Run skills

When it comes to running, the basic technique variables are cadence, foot strike and forward lean. Aim for between 85 to 95 foot strikes a minute, landing on your midfoot (not heel or toe) with a slight lean forward from your ankles. As with swimming, it’s helpful to get someone to film you so you can see how you actually run. (Click hereto watch a video from triathlon coach Jesse Kropelnicki on developing proper run mechanics.)

• Your head should be erect, with eyes focused forward to a point on the ground about 20 to 30 meters away

• The shoulders should be square and level. Do not round your shoulders or swing them forwards or backwards

• Arms should be swinging freely but in a general forwards/backwards. Elbows should be bent approximately 90 degrees with forearms remaining roughly parallel to the ground

• Hands are held in a relaxed fist with the thumb resting on the forefinger

• The torso should be erect, with chest up and plenty of room for the diaphragm to move for proper breathing actions

• The hips should be square and level with no sideways movement

• The leg action should be relaxed, with pendular movements and moderate knee lift

• The feet should be pointed straight ahead and land directly under the hips

In the preparation phase, frequency of workouts is more important then duration. As you get tired, your form often gets sloppy so keep sessions short: 30 minute swims and runs, and 30-60 minute rides. Depending on your schedule, aim for two to four sessions per sport per week, with more sessions in your weaker sport. Most people like to swim and run on the same day and bike on alternating days. Keep intensity low and practice with a purpose.

Sample workouts:

Swim: Warm up for 10 minutes, then do a drill set 8×50 (25 drill one for recovery phase, one for entry phase and one for pull phase) with 25 swim incorporating the focus of the drill into your stroke. Swim a main set up to 1000 yards, then cool down.

Bike: Warm up 10 minutes then 4 x (30 second one leg only/30 second both legs) then 4x (30″ fast spin/30″ easy). Main Set 4×4′ alternating big gear standing for 1 minute with little gear seated fast spinning 100rpms. Cool down.

Run: Find a soft surface and warm up for 10 minutes. Then do high knee, butt skips, and skip drills for 20 feet at a time. Then run for 15 minute alternating two minutes easy, and 20-30 seconds with quick feet and leg turnover. Cool down 5-10 minutes.

After about four to eight weeks of strength, skills and drills you will be ready to build up your distance with good form.

_________________

This article was written by Wendy Mader, edited by Lava Magazine Read

Don’t have LAVA? Subscribe today!

Wendy Mader is co-founder and owner of t2coaching and has made a lifelong commitment to fitness, sports, coaching, and triathlon. From her youth as a competitive swimmer to her current career in the fitness industry, her dedication to multisport comes through in everything she does. She has 18 years of experience in triathlon.

38 minutes to the top of the climb. This is a 1 hour ride, so I’m gonna have to rip it to get back! Just as the song changes, the gears change. Pop it up to the big blade, click the remote lockout to set the fork to active, and zip up the jersey. Let’s do this! Stand up and blast out 500 watts or so to set the rig into motion. Wonder if my tire pressure is right? Guess I’ll find out. Hit the little kicker just to the side of the trail and catch a little bit of air. Immediately stand back up out of the saddle and hammer into the first 180 degree turn. Back tire slides a little, but holds as another 500 or so watts are slammed into the peddles. Time to really rip up this descent!

Heart starts really pumping with a tight right, quick left, hop off a little riser, and another sharp right. Music thumping in the ears, the bike flows over and around the jagged rocks cemented into the dry Colorado dirt. Thread the needle, thread the needle, thread the needle. The tiniest error would result in a busted peddle or god forbid, scratched rim, as the bike darts through the catawampus pile of stones. In a smooth flowing rise from the saddle, the peddles continue to transfer power to the ground  as the trail becomes almost smooth looking with the unstoppable 29er wheels. Faster and faster the trees fly by. Closer and closer they get to the handle bars, but the thought of clipping one doesn’t even exist.

Another tight 180 degree turn. Hit the brakes just enough to slow down to a perfectly ludicrous cornering speed, while dropping through an off-camber washed out section. Release the front break and look 15 feet down the trail to the small drop into a rock garden and mishmash of roots. No need to think. The bike knows. The body knows. The reactions are so natural, the potentially wheel taco-ing obstacles pass in mere seconds as the eyes focus on the next challenge ahead. The heart thumps louder as the senses scream WOOHOO!

Advancing on another banked left turn, the left shoulder dips, the outside foot drops, and the gaze is on the exit of the corner. Both tires slide ever so slightly as another chain snapping acceleration is set into motion. Down into the saddle and time to flow. Right, left, right, left. The bike flicks side to side faster than the blink of an eye. Inches from stead fast trees, the bars continue to snap side to side as the peddle stroke is coordinated to just barely miss sharp rocks. Everything is flowing as one. Smooth and connected. Body, mind, bike, tires, terrain. It all flows together.

Now for the fun part! The horizon drops away to reveal a mine field of tire slicing, ear-to-ear smile-producing rocks, with multiple routes to descend through. No time to stop and pick the best line, momentum has the upper hand. Out of the saddle, weight shifted back over the rear tire, and fingers balanced above the break levers, the 29er relishes the gnarly landscape as it soaks up the bumps. Fear is running as fast as it can to catch up, but there it has no hope of it keeping pace. Exhilaration courses through the veins as the speed increases, the reactions become quicker, and the effort becomes… well… effortless. This is it. I am in my element.

Picking the line is so inherent that the focus goes to the song on the iPod, rather than the hazards ahead. Fitting as Born This Way by Lady Gaga lays down a base line that continues to keep the euphoric feelings coursing through the body. A smile stretches wide as the bike leaves the ground to float over the rubble. Touching down, the feet level back out to keep the crank arms parallel to the ground. Faster. Faster! FASTER! No brakes necessary. The scenery is but a blur as the sole focus of the eyes is on the trail ahead. Then the saddest part of the entire trail approaches… the end.

Dropping back into the saddle as the tires touch the pavement, one thought cements itself - That was why I do what I do. I A-B-S-O-L-U-T-E-L-Y love the thrill that comes from the realization that passion led me down that hill.

Can’t wait to do it again tomorrow…

On Sunday we loaded onto a bus at 5:30am that drove us to Staten Island for the start of the ING New York City Marathon.  There was a record start of 47, 438 runner’s.  Jennie had to wait over 5 hours for the race to begin.  There were 3 corals that went off every 30 minutes.  What started out as a 40 degree morning turned into a perfect sunny and 60 degree race day.  The streets of NY were lined with screaming fans and supportive people of all ages and nationalities.  TIMEX donated $1 for every athlete Jennie passed.  Our goal was to beat last years time of 4:13:45 run by Amani Toomer and the number of people he passed which was 25, 017.  The Softball Pitching Gold Medalist performed at her best and achieved both goals!  Jennie ran 4:05:26 and passed more then 30,379 runner’s!  TIMEX is donating over $30,000 to the NYRR Youth Foundation.  

Confidence on the starting line of the ING NY Marathon

Jennie started her marathon program with a one mile time trial (8:30 pace) as her benchmark, because she had only ever trained up to 3 miles averaging 11 minute pace when running easy.  After 8 weeks of long runs her average pace dropped to 10 minutes/mile!  Then four weeks before the race I did a 9 mile tempo workout with her and saw that her times were dropping and her heart rate was 10 beats lower at a faster pace!  She was absorbing the training and getting more fit!  This past Saturday we ran our 2 mile PRE-Race run with strider’s and Jennie’s easy pace was (9:20 pace) and her heart rate dropped 7 beats (145 from 152) from 4 weeks prior!  She was tapered!  She didn’t have the fatigue of previous workouts, long runs, tempo runs in her legs!  This gave me another check mark of confidence going into the race.  I asked, “Jennie do you feel like you’re losing your fitness, strength and feeling fat?  She said, “yes” with a smile.  As her coach I said, “Perfect.  That’s how you’re suppose to feel in a taper”.  Because Jennie’s never been a runner it didn’t play with her head and she felt great about it.  Why, because coach said so.  It would be nice if every client could process information that easily and quickly!

Team Timex Jennie, Susanne, Dina & Kelly

The race was about to begin!  Timex Teammate Kelly Fillow, Jennie’s personal friend Dina Kwit and myself were Jennie’s running crew.  We were running with Jennie, tweeting her progress, taking pictures and coordinating meeting places with possible interviews during the race!  As her coach I printed out two pace charts:  My “A” goal was to hold 9:22 pace at 4:05:59 for a perfect day and another chart for 4:10 which was averaging 9:32 pace which is what her training showed she was capable of running.  I built Jennie up to 19 miles for her longest run.  She ran a 9:56 average pace.  With a short 12 week program after giving birth to her second son, I would stack two days of running to equal the marathon distance and build her long run.  Then in her final long run only 6 days after her 19 miler I tested her ability to negative split the last 3 miles of a 17 miler.  She ran her easy long pace for 14 miles at 10:00/mile to goal race pace!  She ran miles 15 and 16 at 9:35 to 9:16 with only a 10 beat heart rate increase!  BAM there’s the magic heart rate range for race pace, because her 17th mile at 9:02 to a 8:50 her heart rate went up 25 beats (working at her 10K pace heart rate range).   A critical tool in coaching Jennie and during the race was her GPS watch- Timex Run Trainer.  It recorded her pace and heart rate which helped me build such an accurate race pace goal!  A GPS and Heart Rate are also great guiding tools while racing to keep you on the “target pace” especially on a hilly course like NY.  The other key is to feel your pace and rhythm of your leg turnover.  Sometimes the city buildings would cause interference with the GPS, so UP every hill in the race I started singing, “I like to move it, move it” (Theme song from Madagascar/yes I have kids too!) to keep the pace steady.   Jennie, probably thought I just liked to hear myself sing!  No this was to help keep pace and maybe make someone smile around us who wasn’t liking life at the moment.

Maintain a steady pace up hill, down hill and on the flats

Timex GPS Run Trainer (pace and heart rate)

The other key to having a successful marathon was taking in GU every 30 minutes and salt each hour.  My Timex 50 lap watch was on a repetitive timer to help remind us.  My Nathan pack carried our nutrition and a 10oz bottle of water to make sure Jennie was taking in enough fluids.  Jennie had a “Live” interview with CNBC at mile 18.  Where most people might start feeling the “wall”, Jennie put in a little surge.  (Have to look good for the camera, thanks, nice distraction)!

Mile 20 to 26 I broke up the race into two sections.  We only have 2 x 3 mile sections left!  ”This is the same distance as your shortest run “, I yelled.  She did amazing!  There was a nasty hill though that seemed endless.   Then we had the final 3 miles left.  At mile 23 I said, “Let’s dig deeper now,  you will make it.”  I know how mentally tough she is.  This is where pain is temporary and glory is forever.  This is where those long runs come in to play, giving child birth gives you an added edge of getting through discomfort, and using a words that make you tick!  ”It’s the bottom of the 9th and you only have to throw 3 more strikes!”  Jennie’s Softball tenacity kicked in and she ran 10:18, then took it down to 9:09 for her last 2 miles!  My last words to Jennie were, “You only have to run from 2nd base to home plate Jennie, go!”  She broke into a sprint for the last .2 miles to the finish line!

She finished strong, passed more people then we guessed, and averaged 9:21 pace which was our “A” goal!  Tears of joy, accomplishment, helping 30,000 kids in the NYRR program, seeing her family and feeling the endorphin rush of  crossing the finish line.  She gave it her all and the marathon gave Jennie the running bug.  At our victory dinner that evening, she said, “I might do another marathon in March”. Running is contagious, give it a try!  I am Proud, relieved, and what an awesome journey!   Crossing the line culminated in all of the reasons to why I coach.

Hit Goal Pace! Proof on the watch!

11 weeks ago Jennie started her marathon training program after having a baby just 8 weeks prior, and we had to set a pace goal that would work for her.

She didn’t know what pace she could run for the marathon, she just wanted to complete one.  There is less than a week left in her 12 week marathon program and now Jennie knows what she’s capable of. She hopes to hold a 9:30 race pace and pass more people then Armani Toomer did last year (he finished in 4:13:45, passing 25,817 people). You can win a trip to next year’s NYC Marathon by guessing how many people Jennie will pass: Click here to enter.

How do you know what pace you can hold in a race?  Below is a list of strategies that Jennie incorporated that should help you hit your target pace.

1. Measure and record your training results daily by using a heart rate and GPS watch like Jennie’s Timex Ironman Run Trainer.
2. Train according to a periodized program, gradually building your mileage and intensity toward a goal or race event. (a coach helps!)
3. Incorporate training bricks.  If your body is new to this higher volume of weekly run mileage stack a cross training workout like a spin class or 50 minute elliptical workout in front of your 40 minute run.  This way the body get’s the aerobic benefit of an hour and a half workout and physically your building stamina using more muscles groups with less pounding on your joints. This is what Jennie did throughout her training program.
4. Use cross training, such as biking/spin class to balance muscle groups with running.  Know, however, that your Heart Rate will be about 10 beats lower in a non weight bearing activity.
5. Test yourself in a specific workout to gauge your progress. As you can see from Jennie’s workouts on 10/3 & 10/17, Jennie’s average pace went from a 10:49 mile pace to a 9:57 average mile pace for her 15 and 17 mile long easy aerobic runs). This is a 52 second per mile IMPROVEMENT!
6. Incorporate one longer aerobic run each week, keeping the pace easy and your heart rate low.
7. Focus on technique:  Incorporate running drills such as butt kicks, high knees, bounding and striders weekly.  This helps your form and improves your mechanics to keep a fast and efficient leg turnover enabling you to hold that pace!
8. Add in weekly strength work: run hill repeats, push a bigger gear in your spin class with lower leg turnover (cadence) for the main set of your intervals  and/or complete a specific weight/core routine.
9. Do at least one speed or tempo run each week incorporating and practicing paces from your 5K, 10K and half marathon race pace efforts in the run session.
10. Review your training daily,weekly and monthly with a coach so you can see the improvements and growth from your training plan.  I like to use Training Peaks for this (which comes FREE with your Timex GPS watch).  It’s easy for Jennie (athlete) and me (your coach) to add comments, change workouts and store important heart rate and pace data from you watch for the entire year!

Use these tips to help you become a fine tuned athlete and help you achieve that dream pace for your next race!  Please join me in wishing Jennie the best of luck in this week’s race, and let’s all cheer her on!

www.tricoachdavis.com

Last weekend I drove to Athens, GA for the Athens Half Marathon.  Since the Timex Ford Edge had yet to make a stop in this stereotypical southern college town, I realized that had to change.  The only problem?  The Edge was up in Nashville (well, technically Brentwood), TN at Bruce Gennari‘s residence.  Nashville isnt on the way to Athens, so how the heck was I supposed to get the Edge down to Huntsville?

The first option would have been to drive my trusty 2001 Honda Accord up to Bruce’s place, but the neighborhood he lives in is way too nice for his house to have a random old Honda sitting out front.  I also could’ve gotten a ride up there but a 2h drive, and therefore 4h round trip, is kind of a lot to ask from someone.  The solution?  Ride there!

Not wanting to go solo, I recruited my riding buddy, Dave V, for the trek north.  Thankfully the Sunday before last featured marvelous weather for this time of year.  It was a bit brisk at the 7AM roll-out, but warmed up nicely throughout the day.

Having never ridden this route before, we were both a little hesitant about the road conditions and traffic.  Thankfully though, we went large stretches without seeing any vehicles and when there was some traffic, there were bike lanes/shoulders to provide some extra room.  Of course the early start likely helped as well.

So after spending the first 30min or so warming up, we were rolling along pretty well after the first hour.  We both missed the sign alerting us of our departure from Alabama into Tennessee, but by the time we realized it we were definitely too far to backtrack.  Moving through downtown Fayetteville, we discussed starting an “Occupy Fayetteville” movement, but decided to just keep riding our bikes.  Right around 60mi we stopped to refill water bottles and split a Coke, and soon enough we were back on the road.  Apparently the Coke was just what Dave needed because at this point he started CRUSHING it, which made me wonder if I was riding with DV or DZ….

Finally, after ~90mi, I knew we were getting ready to turn off the main road and head towards Bruce’s neighborhood when… FAIL.  Guess who forgot the last few directions?  Somehow though, with a huge assist from modern technology, we made it.  98 miles and 4h41min (not including stops).

All in all, a pretty easy trip north.  The saddle time was well worth the reward of taking the Edge to Athens.

The details, courtesy of the Timex Global Trainer: