# Friday, June 05, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:00 AM
Distance:  
Time (total): 35 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: run

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course: dirt roads and trails through the Black Forest in Freiburg Germany
Results:  
Comments: It has become kind of a joke lately. Every hike that Shelley and I go on I point out all the nettles and warn her not to touch them.

This morning I'm running along this narrow dirt trail (much slower than yesterday - man was I sore…) with my iPod on 11 and my mind wandering who knows where when I hit a rock or root with my foot and totally summersault off the trail, down the embankment and into some sticker bushes and nettle bushes. Nice.

I'm sitting there surrounded by nettles wondering how the hell I'm going to stand up without getting completely covered in stings. If I put my hands down to boost myself up my arms will get ravaged and if I try some sort of acrobatic move with no arms or hands then I risk trashing my legs even worse or maybe even falling further down the slope. I opted for the acrobatic move. Luckily I made it up.

During my tumble off the trail I scraped my left shoulder, knee and the heel or my right hand. Oh well. I decided to continue but it did slow down my pace some.

After a bit I felt really empty as in no energy so I decided to turn around and head back.

So, not the best workout but these trails are VERY pretty and there is nothing I like more than riding or running down a road or trail I have never been on.
Equipment:  
Clothing: shorts, shirt, running is really simple compared to riding…
run
Friday, June 05, 2009 4:36:00 AM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, June 04, 2009
posted by: Martin Criminale
Hours Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 8:00 AM
Distance:  
Time (total): run - 50 min
hike - 3:20
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: run - upper 60s, dry, sunny, calm
hike - low 70s, more sun
Workout Type: run | hike

Breakfast: 9:30 AM - bread,  butter, cheese, jam, juice, coffee
Lunch:  
Dinner: 6:00 PM - various veggie appetizers, venison, meat and mushroom gravy, cranberry sauce, spatzle, wine
10:00 PM - cognac, wine, cake
Workout Food:  

Course: Through the Black Forest in Freiburg Germany. Yeah Baby!
Results:  
Comments: After drinking and eating myself silly for two days - visiting relatives in a foreign country will do that to a person - I finally managed to get my ass out of bed at a reasonable hour and hit the bricks.

The 'bricks' in this case was a dirt road in the Black Forest  by my uncle's house who lives in Freiburg Germany. Nice.

I ran through a field to get the forest road, up a trail to a dirt road and then along the road following signs to the 'tallest tree in all of Germany'. I saw the 2.5 km to go sign, the 2 km to go sign and then ran for what I could have sworn was 2 more km but never saw the tree. Then, realizing that I had not run in about 100 years I decided to go back before I had to call a cab.

On the way back to my uncle's house I even took a different dirt road and did not get lost! I'm proud of myself for doing that. :)

After I got back, showered and cleaned myself up we had a good German breakfast of bread, butter, jam, butter, cheese,  butter, juice, butter, coffee, cream (because sometimes whole milk just won't do…) and hiked through the Black Forest to my aunt's house where we had the first deer of the season (so help me god) with all the traditional trimmings.

ASIDE - I have been a vegetarian for 15 odd years now, have not ever been a coffee drinker and today I ate meat and drank some. It's one thing to be an American with lots of leisure time and walk the high moral ground and quite another to be the a-hole guest who insists on making a scene when the only dish at the table is meat. I opted for the path of least resistance. Plus, when you tell people that you don't eat meat or drink coffee and they serve it to you anyway and those people are your family and you love them, what the hell are you going to do? I did feel like utter crap afterwards… Not physically, but like I had committed some horrible wrong. Serious, it was very weird and kind of a bummer. But my aunt and uncle were happy and that - to me - was the greater good.
Equipment:  
Clothing: shorts, wicking T-shirt, running shoes, done
hike | run
Thursday, June 04, 2009 11:05:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Sunday, May 31, 2009
posted by: Martin Criminale
Hours Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 11:15 AM
Distance: 70 miles
Time (total): 3:35
Time (moving):  
Time (stopped):  
Speed (moving): max speed - 44 mph
Speed (overall): 19 mph
Total Ascent: 4905 feet
Weather: low 70s, sunny, dry, 10 mph (?) wind
Workout Type: ride

Breakfast: 6:30 AM - smoothie
10:00 AM - Odwalla protein bar
Lunch:  
Dinner:  
Workout Food: Shot Bloks, large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin, some massive random bar, large bottle of water

Course: Greenwater to Sunrise and back
Results:  
Comments: Before setting out this morning I took the scissors to an extra jersey I had and cut the sleeves off. Yes!

My back was NOT cooperating today but this ride was SO great it more than made up for it. It was beautiful out, I never needed any more clothes, Mt Rainier was in-f'n-credible, and THE ROAD TO SUNRISE WAS CLOSED.

Let me sway that again, the 10 mile stretch of road from the White River campground to Sunrise was closed to cars and cars only. Sweet. On the gate was the most beautiful sign indicating that the road was closed to cars but NOT to skiers, walkers and oh yeah, bicycles.

I have only done this ride on a closed road once before and it's a dream. With no traffic, you can use the ENTIRE road when descending and it's just so peaceful! On the way up you could see the marks in the asphalt that were left from the snow chains on the huge rigs they use to plow this road and at the top there they were, parked in the middle of the parking lot like two prehistoric monsters. It kinda reminded me of the movie Killdozer. :) Here is a taste of that masterpiece.

I had a slight tailwind on the way out and was mostly in the 53x17 doing 20-23 mph until the road tipped up. On the hill proper I started out in the 42x17, shifted to the 19 after about three miles and then after maybe four more spent some quality time in the 21. I was feeling pretty darn all right except for my back. About two thirds of the way up I actually got off and walked for 100 feet to give myself a break. :( It helped but sucked that I had to do it.

There was snow along the road from the half way point to the top and the walls just kept getting taller and taller. In the parking lot at the visitor center at the top the walls were taller than me. In fact, I recall some snow on the ground at the cabins at the base of the Crystal Mountain road!

The mountain is RIGHT THERE, it's so in your face and never fails to impress me from this side. There was an amazing cloud cap a few thousand feet above the mountain, it looked just like the top of an atomic bomb mushroom cloud without the stem.

I saw a few people riding down as I rode up including one tandem and then at the top there were about six people in the parking lot. I didn't linger too long… I found the best vantage point in the middle of the parking lot, laid my bike down and just stared at the mountain for a bit. Then I ate a bar, tossed out my trash and headed back down.

OMG…! If you have never descended on a closed road then you have never descended. You don't actually go that fast on this hill (mostly around 35 mph) but the corners on the lower half tight enough to make it feel really quick. And it was SUCH a thrill to be able to use every inch of the road. And the turns are banked! So I was going from low side to low side to low side, it was like being on a ride at an amusement park. Did I mention that this was fun?

In a couple of spots the lane closest to the hill was covered in rocks that had slid down the mountain and one section near the top it was covered in huge dirt clods but it was no problem because the road was CLOSED! :) There were also a couple of small rivers of snow melt that I had to slice though but the roads were amazingly dry overall.

As I was passing the toll booth on my way out two racers (Hagens Berman and Jen Optics) were coming up and they asked me if the road was open. Yes I said, it was open. Hell yes.

Then as I left the Sunrise road my back quit on me. During the 20 miles back to the car I had to sit up at least five times to stretch and stand on every rise just to straighten out my spine. Bummer. The wind was square in my face for most of the descent too and I could not help noticing that on the flatter bit my speed was almost exactly the same as when I rode up. Rats.

I also ran out of water! All that descending into the warm air really dries you out and two large bottles I had were not quite enough. I rationed what I had and took my last drink with about three miles to go and of course I was instantly completely dehydrated once that last sip slid past my lips. Good thing I had more back at the car.

Even though I stretched after finishing, the drive back home was not so back friendly. I was constantly squirming to ease the pressure. Oh well, at least this is much less common that it used to be.
Equipment: Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25

I put this cyclometer I won on for 100 miles of nowhere hence all these wonderful stats but man, I was staring at it a bit too much. Watch the road Martin.
Clothing: shorts, sleeveless undershirt, sleeveless jersey, cap
Sunday, May 31, 2009 8:01:42 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [1]  | 

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