Saturday, January 31, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 AM |
| Distance: | 67 miles |
| Time (total): | 4 hours |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 30s to mid 40s, foggy at first, sunny at the end, dry, some wind |
| Workout Type: | ride |
| Course: | University Village, Log Boom Park, Lake Sammamish slew trail, Marymoor Park, East Lake Sammamish, 900, May Valley, around the south end of the lake, Beacon Hill, home |
| Results: | |
| Comments: | For sure I was tired after this week but I didn't fold totally so that was good. I could not stick my nose in the wind today because the pace set by Aleks T and Greg K was a bit too fierce but I managed a solid tempo up 900 and that felt good.
Then I was just hanging on for the rest of the ride to be honest.
Again Chance R was riding strong - good for him. At one point Gabe T asked me how heavy my bike was so I told him - 32 lb. He called it the equalizer. :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, January 30, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - massive tub of yogurt, granola and frozen berries
12:00 PM - 2 oranges, banana, some figs
3:00 PM - Promax bar |
| Dinner: | curry, cuscus, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT
#1 - 17:30?
#2 - 15:12
#3 - 15:25? |
| Comments: | The plank was hard this morning but for once I managed to gut it out as they say and not cave. It felt good to make it over that mental hurdle.
Cardio was the usual 30 minutes on the elliptical trainer with the random course and 14/20 resistance. At this level It's really not hard at all and it just loosens me up and gets a good sweat going and I can easily maintain 70 rpm throughout. 16/20 requires some real effort.
When I got to Cycle University right at 5 they were running late and Adrian asked me if I wanted to jump in to test this new unit they had set up in position number four. Previously this spot had been giving people fits and the resistance was super hard coupled with super low watts and super long times... :( I was like, "Sure!."
By the time I got my bike mounted and started pedaling the bunch was looooong gone. Like 3+ km up the road. It took me some more time to get this unit calibrated but then I hit out. At first I thought there is no way I can catch anyone so just put my head down. When I Looked up two people were starting to come back to me and now the gap was just 2 km. Nice.
Funny how a carrot can help isn't it? Although not warmed up for this I felt strong and so kept the gear pretty big on the hills and continued to grind it out. 2 km turned into 1 km and at the base of the last hill I was only about 400 m behind. I managed to get within 100 m by the finish and was really pleased with my effort!
For the second heat I still felt really good. My watts were way up (350 avg up from 330?) and if I could have increased my cadence as well I could have broken 15 minutes for sure.
The third heat was still okay but not so stellar. I was getting hungry.
ASIDE - during my second heat I saw Adrian mow through this monster burrito sandwich thingy. Positively gordo. And then he rides heat number three...
And tired. I did my best but the legs were not quite able to deliver what the brain was requesting. At least I was only back to my usual times and not slowing way down.
Clint C made his annual appearance for my third heat and did his steady thing and turned out a 14:45 or so. I wish he had been there for my second heat, I wonder if I could have hung with that pace...
So, Martin gets in one fantastic workout; and I'd say this number four position unit is working just fine now. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | smoothie |
| Lunch: | 10:00 AM - massive tub of yogurt, granola and frozen berries
12:00 PM - 2 oranges, banana, some figs
3:00 PM - Promax bar |
| Dinner: | curry, cuscus, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT
#1 - 17:30?
#2 - 15:12
#3 - 15:25?
official results |
| Comments: | The plank was hard this morning but for once I managed to gut it out as they say and not cave. It felt good to make it over that mental hurdle.
Cardio was the usual 30 minutes on the elliptical trainer with the random course and 14/20 resistance. At this level It's really not hard at all and it just loosens me up and gets a good sweat going and I can easily maintain 70 rpm throughout. 16/20 requires some real effort.
When I got to Cycle University right at 5 they were running late and Adrian asked me if I wanted to jump in to test this new unit they had set up in position number four. Previously this spot had been giving people fits and the resistance was super hard coupled with super low watts and super long times... :( I was like, "Sure!."
By the time I got my bike mounted and started pedaling the bunch was looooong gone. Like 3+ km up the road. It took me some more time to get this unit calibrated but then I hit out. At first I thought there is no way I can catch anyone so just put my head down. When I Looked up two people were starting to come back to me and now the gap was just 2 km. Nice.
Funny how a carrot can help isn't it? Although not warmed up for this I felt strong and so kept the gear pretty big on the hills and continued to grind it out. 2 km turned into 1 km and at the base of the last hill I was only about 400 m behind. I managed to get within 100 m by the finish and was really pleased with my effort!
For the second heat I still felt really good. My watts were way up (350 avg up from 330?) and if I could have increased my cadence as well I could have broken 15 minutes for sure.
The third heat was still okay but not so stellar. I was getting hungry.
ASIDE - during my second heat I saw Adrian mow through this monster burrito sandwich thingy. Positively gordo. And then he rides heat number three...
And tired. I did my best but the legs were not quite able to deliver what the brain was requesting. At least I was only back to my usual times and not slowing way down.
Clint C made his annual appearance for my third heat and did his steady thing and turned out a 14:45 or so. I wish he had been there for my second heat, I wonder if I could have hung with that pace...
So, Martin gets in one fantastic workout; and I'd say this number four position unit is working just fine now. :) |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, January 28, 2009
| Hours Sleeping: | 4 (maybe...) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
indoor TT - 6:00 PM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning | CycleU indoor TT |
| Breakfast: | 4 scoops Endurox R4, lots of almonds, water, some ravioli with beans and tuna, banana |
| Lunch: | 2 pieces bread, more almonds, Promax bar, figs, tea |
| Dinner: | crackers, guacamole, cheese, ice cream, water |
| Workout Food: | Energy Vitamin Water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | indoor TT - 10 mile hilly |
| Results: | indoor TT #1 - 25:35?
indoor TT #2 - 26:30?
official results |
| Comments: | Spinning was funny. I went fairly hard and had to stop outright a couple of times to catch my breath. One of those times I sort of collapsed/slumped over my bars and the instructor actually got off her bike, stepped over towards me and asked me I was okay...?! I'm like, "Yes I'm okay, isn't anyone else going hard here?" All right, I didn't really say that but I felt like it. Sheesh...
Nice. Today was my first 10 mile indoor TT. In the previous years and so far this year I have only participated in the tried-and-true, old-as-dirt, I-got-this-wired-and-know-pretty-much-exactly-how-hard-I-can-go 10 km TT.
Surprise, it was harder.
ASIDE - talking to Adrian H after I was done he said that pretty much everyone was coming in almost exactly 10 min slower and 20 ish watts under their 10 km time.
In the first heat I jumped to my usual early lead and then proceeded to do the slow-motion fade. Tonight I was flanked by a couple of nice guys, Evan and Bill. Evan and I were turning pretty much the exact same gear throughout, he was just going a tad faster than me. :) It sounded like they both worked in IT so while warming up I got to listen in about V-motioning servers from one location to another, hot server rooms and all that jazz but I did not chime in. Too much computer nerd at once is not healthy. Bill had a good ride too and met his goals in spite of riding off of the trainer! About half way through I hear this CLUNK next to me and see Bill falling to his right. Seems the locknuts loosened up a bit as he rode and suddenly his bike was not supported anymore. But he came back great! His watts were way up so his time would have been fine if only he had stayed on the device.
The profile looked intimidating but just like the shorter course, the hills were not so bad. Don't get me wrong, one was damn long (over one mile?) but the grade was the same as on the short course.
Brad K drilled it, Evan had a super ride for 2nd I think and I plodded along. I did not die, it was just hard to maintain focus for the entire ride. But that's what time trialing is all about, right?
My second effort was with just two people. It quickly turned into just a workout and not a race. We finished about 1 km apart each of us and so it was just a personal challenge. I was feeling like I was running out of energy FAST and the numbers proved it. I was 60 seconds slower, 20 watts weaker and my heart rate was almost 10 beats slower. I was obviously toasted.
This is a great effort. Seems like all the local TTs are about 10 miles so why not train for that?
I could tell that spinning this morning kinda stunted my effort tonight but that's fine. All in the name of training; pile it on now when I have the chance and then (hopefully) realize the benefits come race time. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Tuesday, January 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 15 flights |
| Time (total): | 1:10 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 30s, dry, windy, snow flurries at the end |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | 9:30 AM - 6 Girl Scout almond caramel clusters |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | YES. I swear, stairs can mess with your head. And the more you hope to do the messier it gets.
Today we wrapped up the stair season that started in October with 15 massive flights. It was Jim K, RC R, Ryan D and Nelson J. Jim, RC and Ryan have been there from the beginning and without them I would not have been able to finish myself.
Once again we alternated walking with running. And as usual the first runner felt like dirt. The second was only marginally better but by the third I was hitting my stride and I felt pretty good (as good as you can feel running up an immense flight of stairs) on the 4th and 5th.
Not so on the 6th. Oh boy... I came to a grinding halt on number six and almost had to walk up those last four sections.
ASIDE after we finished I was joking with RC and Ryan that I felt like I was being filmed with high-speed film and then when I tried to tun up, the director would slow down the action. :(
Ryan managed to slay all on number six and although I rallied a bit for number seven, RC reached down inside and came up with I don't know what...! He started out in last place and in NO time was in the lead and just kept pulling away. Fantastic.
Jim had missed the last two weeks because of a bad cold but like the trooper that he is he showed up today. And it hurt him. But to his credit he stuck it out; he had to walk a few in the middle but he came back at the end and ran the last two. Fighting spirit!
After the last runner was over we sat on the stone wall at the top and gasped for oxygen. Then we walked our last flight, had a group hug, shook hands and went home. I'm pretty certain that Everyone else was as happy as me that this phase is finished. |
| Equipment: | |
Monday, January 26, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | almonds, PB sandwich, figs, Odwalla Superfood |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 150 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was hard... I guess the last time I did this was last Wednesday. :(
Spinning was great. My heart was not in it this morning as I had too much on my mind but we did some super efforts. I felt like I was able to go almost 90 percent a couple of times. |
| Equipment: | |
Saturday, January 24, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 AM |
| Distance: | 56 miles |
| Time (total): | 3:45 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low to upper 30s, dry, calm, partly cloudy |
| Workout Type: | ride |
| Breakfast: | 3 waffles w/yogurt, banana, apple butter |
| Lunch: | 2 fermenting, organic drinks from PCC |
| Dinner: | Italian with all the trimmings, wine |
| Workout Food: | large bottle with 1 Endurolytes. 1 scoop Endurox R4 and 3 scoops Perpetuem |
| Course: | around Lake WA with a couple of detours |
| Results: | |
| Comments: | So... I get to the U Village and Cathy is the only one there. :) Guess the weather scared everyone off.
We decide to head to Log Boom and see if we can pick anyone up there but based on the weather report I checked before heading out, it's in the mid 20s up north so I have no desire to do the usual route.
We get to Log Boom and there is Tony B! Yeah... He just got back from 12 days in Cancun so when I suggest we just do a lap of Lake WA with some detours he is all over it.
It was a fun ride! I got in a few efforts (every hill and a couple of good pulls on the flats) and we always regrouped when needed. I was going around 90 percent on the hills and it felt better than ever. Sure, we were not setting any records on the flats but still, it's just so good to feel like I'm not a cripple when the road tips up.
I pulled us home on Rainier and after that last rise I tried to ramp it up as much as I could on this pig I call a bike. Ouch... Maybe I reached 25 mph but I'm not sure. I have been without a dashboard for so long now it's all feel. I was pedaling total squares by the time we got to the last traffic light and turned right. Whew.
Tony and Cathy were great to ride with. Except for the fact that it was butt-ass cold out the day turned out very nice. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, January 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 (at least that's what I keep telling everyone...) |
| Body Fat: | |
| Time of Day: | 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | CycleU indoor TT |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | Vitamin Water - Energy |
| Course: | usual rolling 10 km |
| Results: | 1st TT - 15:04?
2nd TT - 15:04
official results |
| Comments: | I had to hang at work today so was driving there at a leisurely pace and was resigned to doing the 6:00 PM heat (which is the one I was actually signed up for) but when I got there there was an open trainer and jumped on. After a wholly insufficient 10 minute warm-up it was go time.
It was full! Dustin V was there, Ryan D was there along with some others I did not know. The last time Dustin and I raced this together he killed me so I was hoping to do better this time. Sure, he's younger and stronger but this is about pride. :)
As usual I got off to a great start, my problem is holding on. And shit, did I ever let go on the first long hill.
I was breathing like mad from the lack of a proper warm-up and could not get into a rhythm. Dustin eased ahead of me by like 40 m before the hill and by the top he had put another 300 m into me. Crap.
Funny how your mind works. For sure I race these and I'm not here for a specific workout or anything. So what do I do? I start to look at other people's numbers and see how far behind me 3rd place is. It was Ryan D. :)
Since Dustin was not coming back to me I focused instead on keeping 2nd place in the bag. It worked.
For some reason, as hard as I was breathing and as un-warm as I felt at the start I still logged a good time. I'm usually under 15:30 for the first ride and I was so trying to nip in under 15 but those last two minutes are deceptive. Just after I finished I heard a whoop from Ryan - he had posted a super time. Way to go!
I spun pretty much the entire break between rides and sipped my Vitamin Water. I like this stuff - not too sweet.
Dustin was there for the next ride too but he was obviously a man with a plan because this ride I just kept putting time on him. My breathing felt much better this time and I felt more consistent. And guess what, my time was EXACTLY the same.
The pros are my fitness is slowly getting there. In the past I was about 15-25 seconds slower on my second ride. The cons are I probably could have gone under 15 the first time if I had warmed up. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Thursday, January 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core - 20 min
cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec | | other core | knee lifts - 30, 20, 20
sit-ups on incline board - 3x15 | | back extensions | 60 on machine - 195 lb | |
| Results: | |
| Comments: | Gads, motivation was low this morning.
Normally I would be on the stairs at Howe Street today but I was sick of the cold so went to the gym. The only problem was I did not show up with a plan and so didn't hit it when I arrived. Instead I kinda started my usual core routine, flaked out and then instead of doing steps ups or lunges (which would have been sort of like the stairs) I took the path of least resistance and got on the elliptical trainer.
Random course, resistance 14/20.
Previously I had been dialing it in at 16/20 on the resistance and I could tell that just two less is a BIG difference. I was easily able to maintain 70 rpm and frequently got close to 80 and my heart rate never got over 130. When I'm at 16 it's hard to maintain 70 rpm (I tend to drop to 65 on the hardest parts unless I'm really psyched) and my heart rate gets up to the mid 150s.
I guess this proves that less resistance is, well, easier... |
| Equipment: | |
Wednesday, January 21, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | core - 30 min
spinning - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | a LOT of yogurt and granola, almonds |
| Lunch: | leftover veggies, 2 pieces of pilot bread w/Nutella, 3 handfuls of animal crackers, water, Odwalla Superfood |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I felt pretty okay physically but mentally I could not push myself much past 80 percent or so... I plodded along and got in a good sweat but not the best interval workout I have ever had.
I needed a friend today. |
| Equipment: | |
Tuesday, January 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 14 flights |
| Time (total): | 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 30s, foggy, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water (thank you Ryan!) |
| Course: | Howe Street |
| Results: | |
| Comments: | Oh MAN, 14 flights is hard. And we're only running every other flight.
The first runner felt like utter garbage - I could feel the weekend and spinning (NOT active recovery) from yesterday for sure. the second runner was marginally better and the third felt okay.
On the fourth (or was it the fifth?) I was the first one to the top but then I hit the wall on the sixth flight. Violently.
I recovered just a tiny bit for the last one. This was one fantastic workout. Both RC and Ryan were killing it. Every flight. |
| Equipment: | |
Monday, January 19, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | |
| Time (total): | spinning - 45 min
core - 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | spinning | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | lots of ab stuff with Ken |
| Results: | |
| Comments: | Spinning was not easy today. I'm guessing the two rides yesterday and Saturday had something to do with that. My legs did loosen up a bit as the class wore on but then I also got more tired.
After spinning Ken and I did a bunch of ab stuff. |
| Equipment: | |
Sunday, January 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | 72 miles |
| Time (total): | 5 hours |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 20s in sports and then freakishly warm at times (the top of Tiger Mt) and at the end, mostly sunny, calm |
| Workout Type: | ride |
| Course: | |
| Results: | |
| Comments: | Okay, I'm not fast, I'm not strong and I can't climb but boy do I have my nutrition nailed. These bottles of liquid lunch that I started using last year absolutely rock. And when you add the Endurolytes it means you don't cramp. Even when you get dropped! I rule. If I get dropped it ain't because I'm bonking, it's because I'm slow; you got that?
Okay, today we started out with a huge (10+) group and it kept trimming itself due to circumstances and natural selection.
We tooled down to Renton and just when you thought it could not get any colder we got on the frost covered Cedar River trail. Damn that was chilly. We were almost finished with Jones Road when we got to a slight downhill and at the bottom there was water running over the road. As contact with the water became imminent, I started to have the realization that there could be ice as well and sure enough; bang, bang, bang, bang.
Beth G took a tumble, Julie fell and so did Dustin and Alex. As bikes were going down to my right and left I knew my only chance was to not do anything and somehow I managed to ride right in between Beth and Julie as they slid down the road.
Rats. Dustin scraped his right ass cheek, Beth will have a lump in her left side and Julie was probably the worst off with a really sore wrist and hand. Thank goodness nothing seemed terrible and all the bikes were fine.
We got rolling again and when it was time to climb Tiger it was only myself, Alex T, Dustin V, Gentry M and Edgardo B (Cucina) that came along. And when I say Alex and Edgardo came along I of course mean that they dropped me like a ton of bricks. It was instant - there they were 'dancing on the pedals' and I was really laboring. So I quickly decided to try and find my rhythm and bingo, it felt much better.
All the way up Tiger it kept getting warmer and warmer, it was surreal. Once we got back on Issaquah-Hobart the pace picked up pronto. I dropped back a bit when I saw Gentry was off the back but after I had left a sizable gap he waved me on! :( Argh, I had to kill myself to make contact again and from there it was a steady 25 mph or so into Issaquah.
Then up Squak. I Had shed my vets climbing Tiger and now on the first slopes of Squak I tried to shed my glove liners. Not so easy when they are tight and soaked with sweat... By the time I got my shit on order Alex and Edgardo and Dustin were up the road quite a bit. Then Dustin's rear derailleur started giving him trouble. I pulled over to see if he needed any help and when we started back up we were the same speed which was nice.
I could not imagine climbing Cougar and it was taking WAY longer than I had imagined so Dustin and I Headed straight home. Alex and Edgardo did not. Troopers that they are they headed up the zoo road.
ASIDE - turns out Edgardo was dropping Alex on every climb. Nice.
I limped back across Mercer Island and then rode the slowest mile of my life from the tunnel to my house. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Saturday, January 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 AM |
| Distance: | 72 miles |
| Time (total): | 5 hours |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 30s at times as we rode north, low 40s at the finish, dry, mostly cloudy with sun breaks at the end, fairly calm |
| Workout Type: | ride |
| Course: | U Village, Log Boom Park, church, Seattle Hill, River Road, Snohomish, Broadway, Woodinville, home |
| Results: | |
| Comments: | Last weekend was so hard for me I spent a little time early this morning giving my bike some TLC. Especially in the drivetrain department. Last time I rode this bike I heard the derailleur pulleys squeaking and so I cleaned and oiled them an the chain. What a huge (probably mostly mental) improvement. Besides, I love a quiet bike.
A huge improvement until we hit the first ride that is; just riding up to Canyon Park before you even get to the church I was tailed off the back. Man.
I did manage to spend some time on the front and I actually felt slightly better during the second half of the ride but everyone else - to me at least - had another gear that I was lacking.
Today was a tempo day for Alex T and he was impressive. All the way down Lowell Larimer Road he was off the front and all the way back on River Road he pulled us at 25 mph. Greg K and Ryan D and Chance R were also looking strong.
I kept telling myself it was the piggy winter bike I was on but I'm not kidding anyone. Even though several guys were on race bikes today the gap was just too big. As long as the 'sensations' continue to improve I'll be happy. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, January 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
CycleU - 5:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | 30 min on the elliptical trainer, random course, 16/20 resistance |
| Results: | 1st indoor TT - 15:25
2nd indoor TT - 15:40
official results |
| Comments: | Well... during both indoor TT heats I could feel myself fading in the second half. In the first one I was up on Mick W by something like 400-500 m at the half way point and only just managed to beat him by .3 seconds. Ouch. I recall looking up after an extended stint of head down and seeing that he was just 30 m behind - that got me going.
During the second one I was just outclassed. I think I was 4th in both heats.
Interestingly Alex T posted something like 17 minutes in the first heat and then drilled it in the second one for something like 15:30. What's with that...?!
So my speed seems to be something around 15:30 for the first heat and then about 15-20 seconds slower for the second. Gotta work on that sustain... |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Wednesday, January 14, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | spinning - 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Holy free-flowing shower nozzle Batman, that spin class got me SOAKED.
Sure, it was 60 minutes instead of the usual 45 but man, it still seemed excessive to me. Today we did lots of 80 percent efforts, some of which lasted longer (read: minutes) whereas we usually do shorter, harder efforts that last less than 60 sec.
Anyway, I looked like I had gone for a swim after. But I felt like a solid 80 percent today so things are looking up. Slow but steady improvement. |
| Equipment: | |
Tuesday, January 13, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 PM |
| Distance: | 12 flights |
| Time (total): | 46:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | lower 40s, calm, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I can't believe it - Martin sleeps through is alarm and misses the morning stair workout!
Oh man, I woke up at 6:50 with a huge start and instantly realized that I had blown it... To top it off, Ryan sent me a message that said, "We were missing our spiritual leader today and it wasn't as fun!" Ha! Anyway, it was a nice thing to say.
I figured that I better hit it after work but man, my motivation really declines as the day draws to an end and I almost did not go.
But I did. And I took my iPod with me which was great. And you know what? By myself I did not rest as much at the top or bottom of each flight and I actually cranked out these 12 flights faster than I think I ever have.
Now I know that I was not running quite as fast as when I'm with Ryan and RC and Jim but we do loiter a bit at the top after each runner and even at the bottom to catch our breath. I did not stop at all until after flight number eight (the fourth runner) and then I had to hang my head, grab my knees and suck some wind before descending again.
After seven flights I figured I would try and do 10. After nine flights I thought I would give 12 a go. Thank goodness I made it. That last runner (I was alternating walking with running) was nothing to write home about and I was kind of laughing at how I must have looked pumping my arms as hard as I cold to try and compensate for my spent leg... :)
Whew. |
| Equipment: | |
Monday, January 12, 2009
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
|
| Time (total): |
spinning - 45 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | spinning |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The plan was kind of hard today... Everything else was all right except I ran out of time for the side bends. Poop. :(
Spinning finally felt okay. Not great but okay; that means I felt about 80 percent which is an improvement. I still had to stop pedaling outright two or three times but not for too long. :) |
| Equipment: |
|
Sunday, January 11, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:30 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | 9:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | not today... | | other core | 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I was hoping to get in a quick cardio session to day but no luck. There are so many broken machines at my gym and all the rest were occupied. I tried this variant of an elliptical trainer and it was so bogus I just quit after less then 10 minutes and went home.
The core stuff felt hard today and I am tight from yesterday for sure. |
| Equipment: | |
Saturday, January 10, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 AM |
| Distance: | 75 miles |
| Time (total): | 5 hours |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 40, damp at times, light wind |
| Workout Type: | ride |
| Course: | around Mercer Island, around the south end of Lake WA, May Valley, 900, Newport, around Mercer Island |
| Results: | |
| Comments: | Jesus H.
Martin has some work ahead of him.
Even on my solo spin around the island I was crawling up the hills. I met Dustin when I was almost all the way around and so we rode back the way I had come to meet the team at Leschi for a 9:15 departure.
Flats, not so bad. The McDonald's hill, very bad. I think I was in the 38x21 and was not comfortable at all. Every few feet another person would pass me (thank goodness I started at the front) and by the time we got to the top of main rise the leaders were a good 100; ahead of me. I managed one sustained effort that took me to Coal Creek and then I had to suck some more wind.
Once we hit May Valley Brad K turned on the style and it was hard for me feel good. I was hanging but not too fun. Everyone around me looked like it was not big deal.
ASIDE - I gotta say, my rain bike is a PIG and it does make a difference. I just wish I had been riding it for the last two months or something like that...
We got to 900, turned left and on that stupid, little hill (more of a rise really) I was suffering. Big time. Thank god it was down hill to Issaquah although it was f'n top speed all the way. Like spun out in your biggest gear speed.
Don't even get me started about Newport. Brad set out again and Greg K was in hot pursuit. Then Jeff D flew by me and the Chance R left me behind and started riding though everyone until he got up to the front runners. Nice.
As we hit the island I was thinking one thing. Home. But no, let's ride around. Okay I think, the pace won't be that bad, I can probably hang. Wrong. There goes Brad, and there goes Greg. I think Greg said something like, "Are you okay...?" as he passed me going about five miles an hour faster. :(
Somehow I managed to catch that bunch and held the last wheel for all I was worth. I mean I was pulling off behind the guy in front of when he pulled off. Ouch. With about two or three miles of island left these guys gunned it up some lame, usually insignificant rise and all I could do was watch the gap in front of me start to grow. I pleaded with Jeff to let me grab his wheel as he came by and although he obliged, there was not much I could as he was just riding faster than I was able to.
I limped up the last ride to I-90 alone and then just crossed the bridge and got home as best I could.
Damn, Brad, Greg and Chance and Jeff were riding really well. Chance and Jeff were not pushing the pace so much but they followed no problem.
Me? I hate myself. But I did get some pictures before the ride started. I love our new kit. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Friday, January 09, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
CycleU - 5:00 PM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
indoor TT - Gatorade |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 25 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | indoor TT #1 - 15:25
indoor TT #2 - 15:45
official results |
| Comments: | The plank was harder than Wednesday, everything else felt doable. If I had someone else doing this with me I might even increase the quantities of some of these exercises... I am not a self-motivator.
The indoor TTs were not so stellar as three weeks ago but hey, I have hardly ridden my bike in the last three weeks. This time instead of Adrian H and dueling it out it was Adrian and Dustin V. Good for him. I started out okay and then blew a gasket about five minutes in and ended up something like 1.5 km behind at the finish. Argh...
The second one was NOT any easier as all these fast guys showed up. At least I did not blow, I just slowly lost ground. Not from dying though.
I think I was 4th in both heats - oh well. These are a great workout, no doubt about that.
I'm thinking Gatorade really sucks. I used to like it and today it just gave me dry mouth and practically made me cramp up. How good can high fructose corn sweetener, glucose syrup and salt be? Not that good I'm thinking. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
Thursday, January 08, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 182 lb [Yeah! I'm not a huge porker... And this is after breakfast.] |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | 10 flights |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | breezy, dry sky but wet ground, low 40s |
| Workout Type: | stairs |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | I took the CamelBak along today with what I think is about 15 lb inside.
ASIDE - I'm using two dumbbells that Cameron wrapped in duct tape so I have to guess at the weight. :| That plus a full 100 oz bladder.
Boy - I could really feel the weight today. The first couple of flights were very labored (and I'm just walking - no running). At least it got slightly easier as I went along.
I had a watch on today and could not help noticing that it was taking me almost exactly two minutes to go up and two minutes to go down EVERY TIME. I mean I was within five seconds of two minutes on every single flight.
In the beginning my legs felt bad but I was not breathing so hard and by the end my legs were moving faster (at least it felt that way - the clock does not lie) but I was breathing much harder.
It sure is nice to have water along for this workout. |
| Equipment: | |
Wednesday, January 07, 2009
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 AM |
| Distance: |
|
| Time (total): |
cardio - 30 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
core | cardio |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| plank |
2x180 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 20 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
The plank felt okay considering how long it's been since the last time I did this exercise!
Today cardio was 30 min on the elliptical trainer, random profile, 16/20 resistance. |
| Equipment: |
|
Tuesday, January 06, 2009
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | getting scared to check... |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 12 flights |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 40s, calm, essentially dry |
| Workout Type: | stairs |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | Oof... 12 flights (more accurately six runners) is hard!
Today it was the full crew: Ryan D, Nelson J, Jim K and RC R. These clown started a bit early and on my way down I met them coming up and they were practically all the way to the top of their first walker already. :( That being the case I hit the first runner pretty darn cold. Not that it makes a huge difference, that first runner is always a killer.
Boy, my legs felt positively broken. I was lurching up the steps and everyone finished ahead of me on this one.
The second runner was slightly better and the third was good. And by 'good' I of course mean hard, it was just that my legs were moving under my own control now and no longer simply felt like wooden pegs attached to my torso.
After three runners it sadly does not continue to get easier, you just get more tired. Our fourth runner was the old up two, down one which is a really good way to break up the routine I must say. On the fifth runner I tried my damndest to beat Ryan and came close but that only counts in, well, you know the tired cliche.
Finally, on number six I started behind Ryan and finished ahead of him. [small victory whoop!] Now I'm laughing, we are not racing but I guess I need some level of competition to stay motivated. :) I mean, I'm not exactly coming down here and hitting these stairs on my own so there is something to be said for the testosterone-laden camaraderie that we man call 'training'. |
| Equipment: | |
Sunday, January 04, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 AM |
| Distance: | 50 miles |
| Time (total): | 3 hours |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low to mid 30s, high clouds, dry, very light breeze |
| Workout Type: | ride |
| Breakfast: | cereal |
| Lunch: | 2 pieces bread with cheese |
| Dinner: | salad, pasta, red sauce, lots of ice cream, water, tea |
| Workout Food: | 2 small bottles each with one scoop Endurox R4 and two scoops Perpetuem |
| Course: | around Lake WA |
| Results: | |
| Comments: | Martin finally gets on the damn bike!
My pace was pretty mellow and I was so not setting any speed records on the climbs. But the wind was out of the south and it was just enough to make me feel fine riding home from Renton. Nice.
I rode the last 15 miles with Tim T and saw about six teammates in their new kit; that made my day. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Hrs. Sleeping: | Â |
| Pulse (waking): | Â |
| Pulse (rising): | Â |
| Difference: | Â |
| Weight: | Â |
| Body Fat: | Â |
| Time of Day: | 9:00 AM |
| Distance: | 50 miles |
| Time (total): | 3 hours |
| Time (moving): | Â |
| Time (stopped): | Â |
| Speed (moving): | Â |
| Speed (overall): | Â |
| Total Ascent: | Â |
| Weather: | low to mid 30s, high clouds, dry, very light breeze |
| Workout Type: | ride |
| Breakfast: | cereal |
| Lunch: | 2 pieces bread with cheese |
| Dinner: | salad, pasta, red sauce, lots of ice cream, water, tea |
| Workout Food: | 2 small bottles each with one scoop Endurox R4 and two scoops Perpetuem |
| Course: | around Lake WA |
| Results: | Â |
| Comments: | Martin finally gets on the damn bike!
My pace was pretty mellow and I was so not setting any speed records on the climbs. But the wind was out of the south and it was just enough to make me feel fine riding home from Renton. Nice.
I rode the last 15 miles with Tim T and saw about six teammates in their new kit; that made my day. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Saturday, January 03, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:30 AM |
| Distance: | 8 km...? |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | -9, calm, sunny |
| Workout Type: | skate skiing |
| Breakfast: | 2 pieces pizza |
| Lunch: | pretzels, Triscuit crackers, cheese, water, coffee, 2 Pop Tarts |
| Dinner: | soup, salad |
| Workout Food: | |
| Course: | out and back on the Methow Community Trail starting from Winthrop |
| Results: | |
| Comments: | Sheesh...! Today was butt cold. I neglected to try by boots thoroughly last night and so they were damp when I put them on this morning. As I skied along my toes went from comfortable to frozen and my fingers went from frozen to comfortable.
ASIDE - when I got in the shower after skiing my toes hurt SO much. I have not felt that kind of pain from cold in years. :(
But it was the nicest weather of our trip! The sun was out and I got first tracks on the corduroy. Unfortunately it was so cold that my wax was not cooperating and I had way too much traction. It was like riding rollers with resistance. Just when I thought I was going to sail along, I had to work practically every stride.
I started at Winthrop and headed west along the Methow Community Trail hoping to make it to the top of the plateau and back in one hour. Based on the map I figured this was going to be roughly 10 km so no problem even with the climb. Rats. I never even made it to the base of the climb. Never even saw it for that matter.
After skiing through this huge field where I was out in the open for ever I arrived at an intersection and called it good as 30+ minutes had already elapsed.
Anyway, freakin' gorgeous out. And if I had worn two pair of socks and started with dry boots I bet my feet would not have suffered so much. Live and learn. |
| Equipment: | |
Friday, January 02, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:30 AM |
| Distance: | 10 km |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 20s, light breeze, dry |
| Workout Type: | skate skiing |
| Breakfast: | cereal |
| Lunch: | crackers, cheese, nuts, HUGE tuna sandwich, tea |
| Dinner: | |
| Workout Food: | |
| Course: | from Mazama to the suspension bridge and back along the Methow Community Trail |
| Results: | |
| Comments: | Today was my longest sustained (or any other kind I suspect) skate ski ever.
I took off and just cruised along trying to establish some kind of rhythm. I was not that successful honestly but it was VERY fun. The trail winds through the trees and is right next to a river on more than one occasion. It also crosses a couple of private roads! It must be very nice to have a cabin right there and be able to just step outside onto the trail...
One the way out I did have to stop once as I totally fumbled my technique on an incline and ground to a halt. :( But I made it from there to the suspension bridge okay.
Here I took some pictures and a movie and then headed back to the car.
I was feeling better on the return trip but as I moved to my right to avoid an oncoming skier I stuck the tip of my right ski into the powder next to the trail and bit it. Total cartwheel down the trail. As the guy skied away from me (without looking back) he shouted, "Are you all right?" Yes, just embarrassed. I probably left a bit of a divot in the trail but didn't really check it out or try to fix it.
Other than that little mishap I was slightly smoother on the return trip. I tried several different strides on purpose to practice my transitions and although I'm not good by any means I was better than yesterday and better than on the trip out.
I saw Ryan D in the parking lot with his wife and kids. He was prepping a trailer for one of his children! I vividly recall pulling Cameron around behind my bicycle for almost two years and this has GOT to be harder - no doubt in my mind.
The trails around Mazama are truly beautiful. |
| Equipment: | |
Thursday, January 01, 2009
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:15 AM
4:00 PM |
| Distance: | |
| Time (total): | 60 min
30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | skate skiing |
| Breakfast: | 7:00 AM - cereal, Odwalla bar
10:30 AM - tuna croissant sandwich, Lindor truffle |
| Lunch: | pretzels, almonds, guacamole, grapes |
| Dinner: | 5:00 PM - beer |
| Workout Food: | |
| Course: | Mazama
Winthrop (Methow Community Trail) |
| Results: | |
| Comments: | In the morning Shelley and I took a private skate ski lesson from Don Portman at the newest location of his Methow Valley Ski School in Mazama.
Man, once again it had snowed a TON and the groomed trails were covered by about four inches of powder. At least the snow was light and fluffy so we were still able to skate along relatively well.
The lesson was great! I realized I was doing some fundamental things wrong and although it's not totally clicking yet, it felt much better. Especially going uphill.
After lazing about the room and eating and Internetting a bit we went back out when it finally stopped snowing. We hit the Methow Valley Community Trail at the ice rink in Winthrop. Finally the surface was smooth(er) and we were able to glide along. Right from the gun I launched into all my bad habits but after checking myself and remembering what Don told us this morning I managed to dial up the efficiency and it felt much better.
To actually ski uninterrupted for a stretch was a blast! |
| Equipment: | |