Run errrrr Skate on slippery roads

Day started out ok.....finished my book, "Another Year Younger" and downloaded a couple others to sink into in the near: Jeremy Clarkson, Around the Bend and Dale Carnegy's How to Win Friends and Infulence People. Love this Kobo!!!

Weather here is in a word.......NASTY!!! The roads and sidewalks are like icerinks and there really isn't enough snow and cold temps to drive me inside. My gym membership formally begins tomorrow so I was antsy antsy ANTSY to get some huffin and a puffin in! After a bit of running around, I decided to bite the bullet and throw on the running gear and skate around the neighbourhood. Managed 7 km of some super sketchy jogging at 68% THR. Now it's time to pop a beer and chill with the family tonight. Tomorrow, I welcome the gym and begin a highly structured regimine to ensure my 40th year will be my FITTEST year.....another year younger!

The Tide is a TURNING!!!!!!

Just got back from xmas vacation at the Inlaws in New Brunswick. A sleepy, cozy little town of Saint George was blanketed in snow upon our arrival and stayed with us throughout. Got a KOBO for christmas, compliments of my wife, and decided to download a book, "Another Year Younger"

Began reading this due to a recommendation from one of the parents at my daughter's gymnastics class. This couple is our age so.....figured, I'd check it out. First thought....I am either getting the "jump" on a serious concern facing 40, 50, and 60 year olds....OR....this is not for me. After a quick number of finger presses (contempory page turning), motivation swept through my soul :) Geared up and went for a super cold, slippery, and hilly run around Saint George on boxing day. DOMS was residual until this morning when I decided to hit it again :)

Minus 16, winds calm, and sun still beneath horizon at 7:15. Hopped in the van and drove out to my newly found sanctuary/Lemoines Point. Froze my bal&$ off.....literally, but 5 plus k done and the process has begun. What process you may ask.....to get in the best or better shape of MY LIFE!!!!!

New goals....drum rolllll.....cardio 4 times a week inclusive of spinning, time at the gym watching TV on elliptical etc and 2 to 3 times a week strength training. No more F'in around. I came to the realization and solid conclusion this morning.......if I had continued my strength training over the past 2 years...this over the bars instance would not have resulted in my shoulder injury...so new goal...prepare my body and mind for future attempts at the Universe to F me UP!!! I will choose to win this battle ;)

Off to Scarborough........won't bother with stats as number of entries/workouts will be more important a.k.a consistency at this stage of the game....aww whatever:

5 plus k
37 min.....brrrrr cold
In Zone 4 min; avg HR 137; peak 163; min 67
464 Cal
recovery....like this......161 bpm to 111 bpm within 3 min....hmmmm a 50 bpm recovery is......GOOD!!!

Spinning yet again

The weekend was glorious.......essentially spent Saturday afternoon and Sunday, lounging like a lion. Felt justified with Saturday morning Run. Monday came quickly and work schedule required an early morning start and late return. Traffic was in my favour to get back in time to meet up with a sickly Fil.

A few moments were spent sizing each other up. I took the bait.......asked if he wanted a Stella (a.k.a skip spin and just chill). This was received how it should have..plan was to have one AFTER. I was being considerate after all....he looked like crap and was wining about this oncoming cold....luckily, he is an exceptional training partnah!

We warmed up with a 15 min spin shootin the s&%$! and then popping in a new vid called "Muscle Breakdown". Kudos to Coach Troy's new hairstyle and improved soundtrack ON TOP of the fact that this was a killah 45 min spin!!!!! True suffering was had. Stella and "crispy" post meal consumed. Now.......wednesday has arrived and this should be a spin day, alas.....only have one last evening before travel to NB to get wife's xmas presents so.........pulling Lauren out of school early for some "help" and getting this done. Run to start day off tomorrow :)

The days between December 22 and 28th will most likely consist of behaviours that will be a complete contradiction to any forward momentuum in training practices. Good news however...Good life membership active upon return. Hmmmmmm may just post a "before pic" ;)

Still Figuring it out...

Wednesday spin. Molly as per her usual committed to the point of crazy, was the only "member" of those just a tad "off' of us to attend an indoor spin session. It was like 6 degrees out....take away moisture and mud...this should be night riding, however as seen in previous post....it's slucky out there.

Spinning without forward momentuum is, more a mental than physical, method of training. We managed an hour plus, taking in to consideration the need to dismount....manually load each segment of each video file....remount and continue to the likes of tha Coach who goes by name of T-ROY! Hockey last night and may have to dust off the dirt from the drivetrain to get a sub zero mt ride on wknd. This may be tricky as this wknd is also been scheduled as the "Bragdon Christmas". Hmmm...this means, better get my ass out early for some kind of cyclical biped controlled falling a.k.a run or a spin tomorrow pre-celebration. Why....I'm sure eggnog will be spiked and consumed at the crack of noon. I've already confirmed the amount of food to be spread across the table.....huuuuuge...and I plan on tasting every freakin' item!!

So...back to "training blog". Not quite sure WHAT I'm training for.......right now, it's how quickly I can fire back this galss of wine......may rebel with goals this winter.....I'm pretty sure the goal is NO solo events...still feeling pretty strong with this thought, for now..May alter training goals to include "overall" fitness. This would include punching in regularly to Good Life..yeah..a little Yoga and ensure that nightly cardio sessions are consistent with Leafs games..why?...just check out the 20 plus screens that are tied together at this club...i like this angle...and the fact that I can catch the game at ALL angles.

Summer....might look into duathalons...jump ship. There is one component here that would be considered a necessity for this change in direction though....new road bike....hmm..gots ta have goals and a new road bike to reach a podium in duo might be the "angle" I need to strive for....after all...how competitive can 40 and over duathalon be ;)

Oh well..back to couch chillin. Will Hope a fresh blanket of snow will make the decision to strap on the padded feet for a little pitter patter in the good stuff, a littel easier tomorrow....yeah, that's the call, rain, snow, or shine!

Perhaps the last mt ride

Spent the morning hammering out some necessary communication for this pivotal time of year for our sales reps. Conditions quickly became favourable to squeeze some kind of cardio in....decision was quickly made when Shaun took the bait for a mt ride. Riding CB trails with this guy is a real treat....given he has made a good chunk of the trails, he really knows how to link them in.

Really needed this..........ctrl alt delete successful

Picked up the kids from daycare and am about to go to church...yup...church as my 6 year old was addamant that she would rather go to an advent mass than her last gymnastics class....no argument was justifiable so, we are about to head out.

The poor bike needs a wash......will let most of it dry off and brush it off before giving it the good ole power wash...there are already a few seized bearings...can't hurt it. Spin session tomorrow :)

Back to back run/bike...kinda

Alright....so it wasn't an actual "bike" but a 45 min spin to the likes of Zoots Challenge counts...right? Fil and I meandered around Lemoines Point for about 5.6 k before hopping on the bikes in the garage for a 45 min spin. Legs feeling like they were called upon and enjoying a saturday of family time ;) Oh yes.....apparently turning 40 is a big deal....this is happening in April and my lovely wife is supporting a bike trip to Pheonix to celebrate this......40 is goooood

Cold OUT, Consistency IN

Feelin like I'm on the "up and up" from this strange and annual chest cold. Both batteries dead in polar and timex....this happens waaaay too often it seems and too cheap to buy a new system....yet...= no data for Monday or Wednesday's(today's) garage spin session.

Monday was a pretty intense hour and half of Have MERCY and today a rather quick Uphill Grind due to the "Fil Factor". This is a little know phenomenon that sometimes results in flat tires, swapping wheelsets/pedals, etc at onset of scheduled spin session :) Nonetheless....a spin was had..fueled up with a lovely dinner that Jac prepped and just mellowing out prior to lacing up the skates for hockey tonight. All's good with the world. Add snow and January 1st activation of Goodlife membership and I may just turn into the most annoying person on the face of the earth. All in the name of fitness and surging the positive energy tanks....take that negativity and slackness...blaaahhhhhhhh!

Will get a pic of the new grunge studio next session to shed some perspective on where it "all goes down"..

Spin in FULL effect

The molly machine and F bomb Fil joined session tonight. Other than a minor laptop technical difficulty resulting in a much longer "warm-up session" than needed....a great session. Looking forward to hooking up the projector and getting over this annual upper chest cold..may have overdone it but...morning will tell...after all, it's hockey tomorrow night!

Recruit recruited....it has begun

An introduction to sufferfest with a fellow sufferer, Shaun was had tonight. Feeling like the beginning of a chest cold.....could I be more predicatble..seems to happen every year about this time :(

Easy 40 min as Shaun had to leave early. New neighbour is also a cyclist....another recruit with potential bike storage :)

Must have been the mini-bites mini wheats?!

Awoke this a.m. and had this burning desire to get back on the bike.....I like where this is going as I was getting a tad concerned about my lack of motivation in this transitioning part of the season.

Searched the sufferfest website http://www.thesufferfest.com/ and felt that nervous/anxious building kind'a'feeling. Options were.....go for a mountain bike (on road as the trails are mucky) or rip the bike off of the trainer, put on the road tire and go for a road ride. With time being of the essence, off to visit friends, the choice to lace up was made.

BB in pocket, progressive electronic music plugged in, and endomondo tracking my moves, Lemoines point was blurring beside me. The legs felt good.....like....almost like I was a runner good....Short 2 min walk warm-up and 5.7 km later...ready for the day!

New plan....cross training to keep the fitness fresh..now to test the shoulder with some push-up pre shower...wish me luck ;)

Seriously...is this Ground Hog Day?!?!?

It doesn't seem that long ago that I had set the garage up in prep for the winter spin sessions to augment those days that aren't favourable for xc skiing. First session done!! Garage is a work of beauty with storage all over tha place!!

Downloaded one, and perhaps all, of the the Sufferlandia series. Nice change from coach troy and watching a bunch of people suffer INSIDE. Now to recruit some recruits. Garage now can accomodate up to six bikes for storage with trainers....will limit those to the hardest of hard to ensure this will be quality sessions this winter.

Sessions will formally start on monday........now to send out the emails. WTF!?!?! Just looked at last year and found sessions started early November....will have to make up for lost time ;)

Hibernation?!?!?!?

Having a hard time trying to explain to myself this low level of motivation to huff and puff heavily for any length of time....Could have something to do with the fact that work does require me to drive 4 plus hours a day, gnerally 3 to 4 times per weeek....that could be contributing, but wouldn't change this in the slightest...big things happening here!! This lack of activity is quite evident when I have to adjust my caloric intake, actually be mindful of what I'm putting IN my body so that my body doesn't start to grow OUTwards ;)

Did get a 6 k run, more like an old man shuffle, in yesterday. Weather was absolutely pristine and would have been a great Mt. ride but truth be told....I don't have Durham forest, Albion Hills, blah blah blah in my back yard and it's starting to weigh in on me.

So it's official...no more Hot August? Putting a team in for Summer Solstice next year! Looking to get some of the local boys in for a fun time :) Making next year more of a social "race" scene. I'm done with solo entries...and this is why...the courses for 8 and 24 hour events are tame. So tame that when I ride anything with actual technical attributes, it makes me second guess....in other words....I've lost my "edge"..time to recapture it!!

Plan for weekend.....firstly, monitor my next day "stiffness" of the left achilles tendon that seems to be acting up now. Get another run in on Sunday. Build some serious storage options in the garage and just chill with my girls.

Really getting excited for the snow season, both downhill AND XC!!!!!

So, posts are going to dwindle a bit......no real "fitness goals" per say in the near future. Goal for winter is purely summed up in one word.....PLAY!!!!!

A ride blog entry.....Finally?

A week went by and no quality time spent on the bike..actually...I don't think I've even swung a leg over a bike since coming back from Stowe?!?! It's that time of year....chilly, a trick to dress properly for a road ride...leafy, trails that were once etched in my deep psyche now a guessing game......and the thoughts of new sports to keep me wishing for different conditions. Yup, we're talking SNOW!!

I used to ski and longed for the opportunity to load up a car full of buddies and rip ANY ski hill....why has that gone to the wayside?!?!? Last couple of years has opened up the realm of XC skiing..I'm fully equipped to take advantage of those pristine moments this winter fo shore! It's time to season this winter out with some Downhilling. Wife and I both have skiis collecting dust in the basement...time to dust these puppies off and get back to basics of livin'.

SO!..goals are a taaaaad different now. Weather dependent.....get both kids shredding on some downhill skiis and introduce them to xc and snowshoeing. Have to get away with the wifey for at least ONE wknd of skiing..don't care where ;)

Spinning in the garage is really getting harder and harder to think of as an option this winter.......I'll think it over November

Oh yeah, rode my mountain bike today, it was fun, I was tentative due to conditions and this deeply seeded concern of racking up the right shoulder with a fall...need to hit the gym to instill some......confidence again ;)

2011 Recap

Hmmm in retrospec......Hmmmm again...

Started off with a freakin bang, spinning 3 or more times in my garage with the likes of Molly, Fil, Shawn, and occasionally Frank, Randal and Pat from December right into March. Fitness was a high and tested in SC early season. Everything looking good for a big year in results. An over the bar event has dented the psyche but am ok with results. Placed better in the summer 8, although cramped and had to pull the pin earlier than anticipated..came in 3rd in 24 hour solo with holding first place from 3 am until 9 am.....happy with that. Paul's dirty Enduro entry was humbling in the 60 k category but did it at 4 hr EVEN!! Next year a fo shore event and under 3.5 hrs ;)

Overall, my desire to enroll in solo events is.........shifting........looking for a more group entry for 24...enable more fun and less sufferring and a couple of trips. Where to is the question......been able to ride some sweet parts of North America and Europe through my drop in the bucket 39 years of life. I do know one thing....a family trip to Stowe in summer is a must. I just may not return ;)

Goals for upcoming season...picked up a set of waxless saloman skiis identical to my waxed version soooooooooo...ski my ass off. Get some downhill in and continue with running and hockey. Big goal is to get all three girls skiing this winter, both downhill and xc..In a nutshell....enjoy life man......enjoy life ;)

Arrived in Stowe

A very rainy drive in from K-town this aft to arrive at our destination, Stowe Vermont. Promises of pristine road and arduous climbs keep me anxiously searching the net for pics and videos of what will lay ahead for what looks like a late morning ride up through smugglers notch. Looking forward to it.

Tommy H has had a head start, as I see from his blog, and is also enjoying the sites and sounds with his lovely wife...myself....I am with Fil and our room is smelling of very incorrect scents and we haven't even ridden. Evening festivities started off with a drive through town, quickly establishing that this is a place to come back in winter.....lots of shops to keep Jac on her never ending quest for...things....Found a pizza/bar and chilled taking in the local scene. Decided to walk vs drive to a couple recommended pubs....Rusty Nail..dead and not worth the search.......rain beginning to melt Fil into a state of growing pessimism, we made the call to grab a bottle of vino and head back to dryer land. Resting up for what is sure to be a beauty road ride tomorrow....pics to follow.

Novelty still............novel

Another pre-work run done this a.m. through lemoines point. Feeling more natural, more comfortable and less painful. Big week of activity starting with today...run, tomorrow is first game/icetime, then Friday evening-Sunday riding around Stowe Vermont. Time for snow.........stats:

5.76 km
39 min
avg spd 6:52 min/km
Fastest k = 6 min 16 sec
slowest k = 8 min 5 sec (this is always a starting walk or cool down walk ;)

Shower, coffee, and visit to Ottawa for some work related biddness

Running on actual Trail with HILLS :)

Arrived to the Sistahs place Friday night and Saturday morning was shaping to be an absolute beauty. Brooklin, north of Whitby, is an absolute gem of a location for play. It appears they are close to durham forest, mosport, and a couple little ski hills....looks about right for play ;) I got all "yeti'd" up, as my sister described my new color coordinated workout look, and headed out to run some hills at Dagmar ski resort. I recall riding these trails on my mountain bike years ago and recall LOTS of up and down.

Arrived in minutes...less than 10 k away from her door, realized that I'm overdressed and would be sweating my ba*&% off, hid my keys in the long grass, hit the "start" button on my endomondo tracking BB software and off I went. The sun was super soothing and hot. Had no idea where I would go, but that's the beauty of GPS tracking with audio coaching on. The virtual coach counts off the km's 1 by 1 also indicating my average speed per km....pretty sweet.

I saw a sign for XC skiing trails which quickly appeared to be a better choice given my relatively few runs under my belt than sprinting up and down a ski hill.....The trail was wiiiiiide and the grass was super dewy and about 10" tall...translation, soaker in about 10 minutes in. Great run wih some big climbs. Returned, walked downtown with the crew and back...nap became inevitable ;)

Sunday was planning to night ride...body tired...may have had something to do with wine and beer during the Toronto-Ottawa game...Monday is here and first cup of coffee going down quickly, eyes opening..road ride scheduled with Fil for 2 pm.

Leave for Stowe Friday afternoon for a quick Saturday/Sunday surf and turf road/mt riding...why?....why not ;) Stats for run are pretty interesting..confirms there was some actual climbing here:

5.07 km
38 mins
avg spd 7.39 km
fastest km 6 min 34 s/slowest 9 min 19 sec

Almost forgot...end of run..sun beating down, sweating like a mofo..the sound of some kind of fuel injected machine at redline, and climbing, very fast Northbound on lakeridge road...what was this...must be a motorcyle...waiting...waiting..a blue Lamborghini screaming in the left lane..lets off on accelerator and horrible sounds ensued from an engine that was pleading for an upshift...the people that are able to get behind these wheels....I didn't think much of it until I got onto the road and made a right turn. The road this idiot was wide open in a Lamborghini was a full on blind hill..this dude was one car away from being a statistic!?!?!?!? Must have had a spotter car ahead because if not...a pure suicide mission!! Hang on....now that I recall...if I didn't take the 20 seconds to snap this photo (above), I would have been helping this guy become a statistic as I would have been in THAT left hand lane.....................................

My new outlet, release, whatever you want to call it. Some people take smoke breaks...others surf the net...I chose to get a quick run in. This weather is absolutely beautiful. Plugged in to "endomondo" to track this workout and hopefully figured out a way to export this into blog....nope can't do it so here goes:

5.08 km
35 min 1 sec
6.56 min/km avg spd with fastest km being 6 min 10 sec

This is Thursday...should really rest tomorrow. Bring the bike with me to my Sisters as she has a double cougar bike stroller....take the little farts out for a rip on Saturday :)

Fall Ride, sweet, but unnecessarily tough :)

Having a hard time coordinating time to go for rides with weather, kids in gymnastics/skating, and work demands. Fil poked and I responded with the proposal of a dawn ride yesterday. 6:30 am...still dark...7 am Fil arrives and we are off. What was supposed to be a quick out and back turned into a nice loop west, north, east and return through town to get 70 k in. Forgot how the body quickly loses conditioning as the ability to keep a 30 k/hr pace was just plain fatiguing, in a good way. Realize that after this season, I welcome the out of the saddle burning now knowing worst case scenario is a cramp....cramps can be dealt with ;) I forgot to mention, a welcomed flat rear tire interrupted the building tempo that was growing as the sun was warming out legs..pretty happy it was a slow leak vs a blow out as I noticed some squishy feeling as I was climbing the hill just south of Glenburnie. Fil on his macked out R3 generally pushes me on every hill now with that rocket of a carbon rig, but this climb seemed a tad harder to keep up..a couple of km's of flats and then a right turn down Kingston Mills...a full blown narrow grip of bars and forward thrust of chin over the front wheel resulted in 60 k/hr.......about 2 k later, a rear tire change...quite happy I don't have any further story to share about THAT one.

I brought a CO2 dispenser and a tube, but no C02 or tire iron...now normally Fil would be equipped with NOTHING. But there is a new Fil, every since he's invested about 20 grand in bikes this season...he had a 16 oz C02 and tire iron...all was good and we rolled on ;) Was pretty wiped for remainder of day, lots of driving to from Cobourg and inbetween....hit the hay early and recharged.

No stats as my freakin polar is kaput...no more excuses....a garmin for next season fo shore. Plan for today, squeeze in a trail jog vs run throughout the day. Sit in front of a laptop and keep plugged in to my BB to continue with this employment that keeps me smiling on a daily basis.

Let the transition.............BEGIN

The transformation from cyclist to runner/jogger/can't wait for snow to transition to xc skiier/downhilling on occasion......has begun. No idea how long this novelty will last, however, from today's experience, a good stable pyramid of hope and expectation driven by an extremely pleasureable 35 minutes of trail "running".

The epiphany came to me last week. I needed something quicker than a 2-4 hour ride that would be more consistent to perform regardless of weather. Remember...not getting paid to ride a bike so.....will continue to get those indoor spin sessions i, probably as soon as November but, in the meantime.....taking on trail running vs suburbia pounding of the pavement is looking promising.

My gadget driven desire has me looking at alternatives to tracking my runs now. I'll give the BB another chance. Something about running with that bulky and heavy piece of machinery takes the FREEDOM of trail running out to the equation.....however.....hearing my avg pace and seeing the distance and driving to better my time is.....too enticing NOT to. So hear goes. New passion...lots of trail yet to be RUN. THis should make the local bike trails a bit more beefyas my regular route of 30 k will definitely be altered to accomodate the pounding aspect of controlled high speed falling attempts :)

should have been magic but......MEH??

Made a last minute decision this a.m. to come home from the cottage to putter around and get a ride (to be determined) before spending the majority of the time on the road en route to Ottawa and Northumberland this week...little time for riding.

Cut the grass and tidied up the GArage...put on some apple radio and voila some motivation for a mt. bike ride. I don't remember the last time I rode sooooo mellow. Just a straight b line out to trails, small loop and b line back..a good sweat but am quite content to say.....I'm ready for a new activity/passion and season. DO have a trip planned to Stowe where the theme of the day is climb, climb, climb.....

On the lookout for some new running shoes..do some trail running ;) also look into a gym membership, get this almost 40 yr old frame back into some defined check a chekah!!

Stats...just to prove how ridiculously mellow this ride was....:

55 min???
136 avg, 181 max hr
in zone for 51 min above 4 min
570 Kcal
15 k
avg spd 15.8 k/hr, max 45.3

yawn....i'm feeling more like a bear looking forward to hibernatin' than anything else right now..craving a nap.....hmmmmm let's see

Paul's Dirty done!

Call it a benchmark for next year. That's the only way to spin a good perspective on the experience. Maybe it had to do with the fact that I hadn't been on the bike for over a week and I have been enjoying the red liquid nightly for over a week. Expectations to hammer out the entire 60 k quickly came to a halt after 45 k in. The legs were just not reacting and the brain was also fading quickly. Luckily I had the pleasure of riding most of the route with the Wildman JC!! So to keep it frank....60 k in 4 hrs....BEAUCOUP climbing and even more descending!! Perhaps a pic to come. OVerall result was 25th...can only get better next year. If you happen to read this Bowen...good on ya for looking strong the last 10 k ;)

Have put some thought into next year...thinking more group vs solo races, upgrade bike to something a tad lighter as well, and Ocup races to work on more high intensity short duration vs slow burning endurance.

Fall is Here..NIGHT RIDING!!!!!!

Paul's Dirty Enduro is just around the corner..enterred the 60 k vs the 100 k so I could really just have FUN, while trying to beat the likes of Tommy and Fil in the process...that's right tommy...you're marked man ;) Getting in the necessary ride time this week has resulted in charging the lights and making the day longer to accomodate :)

Let me just state that MAN I like Night riding! Hooked up with Mr. Weima and Armstrong for a sweet little tick tack ticianing around the rocky and technical trails of Kingston. Great to ride with Shaun as he only has one speed.....fast....I decided to play it safe and just ride my own ride while letting shaun spin wildly in front and then into the distance for most of the ride. As the eyes and confidence returned....forgot how mellow the riding style gets when all you ride is 24 and 8 hour course (tame)I decided to chase his ass for the last technical section....FUN...Looking forward to doing this tempo throughout the whole loop. Loop was pretty mellow all in all, but a good night for it.

A little tired as I said yes vs my characteristic..."naaaah...I gotta get up early" to the idea of a beer on a patio at 11:30 at night...1:30 am came quickly.... :)

So plan is pretty simple....Get another mellow ride in Thursday and esseentially hammer as hard as the legs, lungs and psyche will allow on Saturday...starting at 8 am.

Goals are.....shifting....

Weather is beginning to become chillier and wetter. Signs of fall around the corner and the XC skiis are looking more and more appealing. I've enrolled in the 60 k distance for the annual Paul's Dirty Enduro. Looking forward to this race. Heard great things about it. As for any other events...not enterring. Need to close cottage the weekend of the Fall 8 so...that's a no go. Decided to jump on board with an opportunity to ride Stowe Vermonts roads and make a trip to Kingdom Trails on way back in October.

Overall...the fire fueled desire to race is more of a flame than a bonfire now. My mindframe for next season.....more trips vs races....spend race entry fees on camping fees...more social rides vs training rides....yeah, that sounds about right. We'll see how long that lasts ;) I think it is time to get reconnected with my DH skiing vibe this season...bring on the white stuff.....Thank GOD for 4 seasons!!

Reaping the benefits!!

It appears riding for 20 plus hours straight does have it's advantages for fitness. Other than a short run and mt bike ride last week, my activities have been mellow due to the need for recovery. Fil returned back from the mutha land and a ride (rain or shine) was had. A quick 50 plus k rip around the old stomping grounds provided some great feedback for the legs and body.

The hills that used to produce oxygen debt burning and suffering no longer was painful.....tight....would be the word. Essentially, just feeling the wall of the physiology. Continue with rides road or mountain every second day up until the 17th for Paul's Dirty Enduro. Also in process of booking a weekend in Vermont to ride stowe and Kingdom Trails Oct 14-17....a great fall in the mix. Now to have some of my wifes homemade pasta sauce en pasta :))

There!! Recovered!

Amazing how the body can tolerate friction for 20 plus hours of saddle time. Chose to get back to some kind of huffing and puffing on Thursday with a slow 5 k run. Friday was the time to return to the saddle and go for a tour of the local trails. Pretty mellow 21 k with the legs feeling strong and body accepting the fact that I was back on a mountain bike.

Weekend included operating the cottage boat for everyone to get their wakeboard on..no boarding for me as the alternate wheelman is sipping vino in France. Plan is to get together with the good doctah tomorrow and get our groove on with the road bikes. Stats from Friday's mt ride far from impressive but here goes:

1 hr 11 min
149 avg to 179 max HR
In zone 1 hr; above 9; below 2 min
868 Cal
21.3 km
avg spd 17.8; max 36

Change in plans. Closing cottage wknd of 8 hr therefore, just registered for Paul's Dirty Enduro 60 k. Have been told its a must do...so DO I will

PODIUM BABY!!!!!! 24 HR SOLO

I think a lot of things have to come together to enable one to have a medal placed around your neck in a 24 hour solo. Anything can happen in one of these events. As this was a pretty big deal...I think this may be a bit of a wordy entry....here goes...

My Pops was my support guy for this event and I can't thank him enough. To say he was committed is an understatement! Couldn't have done this without him, literally and figuratively, as he was the one that strategically had me dig deep into my own mind and get one more lap in to achieve 15...why the hesitation to get that last lap? Recall time..

The race started off sweeeeetly with us setting up camp the night before and getting a restful sleep after a belly full of pasta salad and some beef kabobs. Awoke to what looked and felt like a beautiful day. Tanya Flemming was AMAZING with all of her tips i.e peppermint oil on the straps of helmet for night rides (works) and other strategic race info!! My mood was positive and calm all the way up to the event.

Hydration was achieved via water bottles vs camel back and fuel of choice for day was Perpetuum and at night, Perpetuum caffe Latte...this stuff WORKS! Only had a couple gels (too sweet) and ate cold and hot pasta throughout the event. NO SLEEP T'LL BROOKLYN!!!!!! No sleep, rode straight through the night.



My placings were looking suspiciously good, which may have stemmed from the fact I was keeping sub hour laps for the first two laps...course was just tooo fast and flowy NOT to. Then it happened....placings went from 3rd to 2nd to 1ST!!!!! I just finished a night lap around 3:30 in the a.m and looked at results screen....yup 1st place...completed another lap and my 1st place gap was GROWING!!!!

I know how many laps these events typically take to WIN and for me to be in first was a nice place to be but I thought I knew what would happen......but it didn't...I had some time to ride with the Chris McKnight and Andy Shrubb. They were both good riders and I didn't think for a minute that they WOULDN'T get 19 or more laps in....but they didn't. I was sitting there in my camp chair just completing my 14th lap and STILL in FIRST place, when my dad did the math for me....I could secure 1st and DEFINITELY second if I got two more laps in. Little did he know I put a solid 14th lap in riding the high that I was the lead rider for almost 6 hours in a 24 hour solo race. Yeah RACE vs RIDE :) So....dug deep and did it for the pops. Cranked out my last lap to end with 15 which secured my podium finish. If I had creeped out and got one last lap out......yeah....I would be blogging a 2nd place vs 3rd place finish, however, my results were two things....a PB and Podium, so really....unless your first, does it really matter 2nd or 3rd? I knew Chris McKnight was looking strong and there was no way I had 18 or 19 laps in me.....this year ;)

So, it's the day after my first podium event and the last year of me being in the Under 40 category......I'm smiling right now......next year will be a tougher group and will look at all the different options for racing....Chico puts on a great event and I need to go back to bed...

Indoor spin.....really?!?!?!?

It's Wednesday...two more sleeps and then no sleep for 24 hours ;) As such, weather looking nasty and not getting back until late today, there was only one option...set-up the road bike on the trainer and spin the cranks to a little 24 hr Solo. Did it...not exciting...legs feel good and looking forward to pre-riding course on Friday.

Nighty Night

Getting Antsy.......

Weather is playing in my favour to stay off of the bike to let the body recover. GI adjusting to Boost quite easily and stocked up for weekend, thank you Shoppers Optimum card. Was hoping to get a quick ride in with an old buddy last night but, alas, the driving requirements with new gig didn't enable it..Now it's time to monitor the body and mind for readiness..Last year..camped night before HANSOLO and pre-rode course night before...definite plan this year.

Will hope to get an easy spin in this evening...even if it means on the trainer...actually...that is EXACTLY what I'll do. I think the best plan is to reconnect the road bike with the trainer, plug in a little 24 hr solo and get an easy hour spin in....yup....weather...wreak havoc tonight....keep all those mid range solo riders off of their bikes...Still haven't seen the updated camping list/entry log to determine who is showing up to this event. Can pretty much plan that there will be faster/stronger riders (always a given), but in the world of 24 hour endurance racing.....one never knows the outcome :))))))

Now to determine method of caffeine consumption....funny thing last year....thought I bought Perpetuum but rode entirely on Heed product...caffeine was ingested solely through cups of coffee....rode all night....perhaps repeating this will yield similar results, however.....stronger stimulants will be needed for 5-6 am fo shore.

BOOM...this year's race forecast....ride ALL 24 HOUR's even if it means getting off of the bike and walking for periods......no tap outs ALLOWED!!! THis will be my last 24 hour solo...no longer need to battle demons in the head...feeling pretty clear ;)

95 Km...hate it when that happens

Century rides are now feeling a bit more like regular rides. A good sign for 24 hr prep. What drives me nuts is when I return from a ride with 5 k shy of a 100 k!!

My route was essentially a straight shoot from house (point A) to a restaurant at Lake on the Mountain (point B) and return after ingesting some yummy cuisine. A ferry ride also adds a little character to the route.

Road pretty much flat...made every effort to just ENJOY the ride and it must have been a sign because NOW my TIMEX HR monitor is on the fritz...I say enough with tracking this measure....the universe is telling me to just riiiiiide. Ride I did. Came across an interesting site:

Could this have been a cyclist injecting steroids mid ride? My guess is most likely the darker side of things.....will now make it standard for kids to wear shoes in playgrounds...NO DISCUSSION..



Pretty tired. Stats:
3 hr 24 min
95 k
avg speed 27.9; max 51.5
avg Cad 89; max 102

Pretty happy with response to longer rides lately....may just get a couple mellow night rides in to fine tune the "night vision" and chill for the week up to the event..

100 k ?

I don't usually blog BEFORE I ride BUT, the nerves this year are starting to creep in for the following reason....I checked the entries for this years HANSOLO and found there are only two names of a potential 16 that have enterred and done reasonably well in the 24 hour solo category. This also doesn't factor in that these 16 names may also be in the above 40 vs below 40 category. SO.....this means we either have a lot of newbies that have decided they want to try a 24 hr solo for the first time in three years (yeah I checked results/names over past three years). I also looked for these names in all of the 8 hour solo event over the past three years....new names. So, either these guys are coming in with Alias' or the previous winners have decided to challenge themselves in other sports/disciplines. I think this translates into my expected 15 plus laps as a potential contender for.......greatness...let's leave it there.

Quiet work week which translates into massive email blitz and ability to get out for a ride today...plan....mellow out and back to Picton. First step....get the wife and kids out for the day ;)

110k road ride 2 weeks out....

Really glad I decided to meet an old friend for a road ride at the cottage this wknd and EXTREMELY happy he was in for a big ride. Route was pre-planned to be a 92 k ride north of 7, looping through perth and finishing back at 7 and 36. The ride started off pretty freakin SC like. Roller after roller and pavement that should have felt rough felt freakin butter like. About an hour and a half in...I thought it might be a good idea to find some sunblock as the sun was beaming and I forgot to apply prior to...no stores in site except for one...response when asked.."no.....no one around here wears that stuff....they should though"...baffling???!!! Finally scoped out three kids and a mother selling corn on side of road and was able to pillage some SPF 60.

With the likelihood of burning to a crisp now diminished, a chug of my new found weapon of choice (boost) and equipped with three water bottles we churned on. My HR monitor continues to become possessed every once in a while (time to buy a Garmin I think). 65-70 k in, I persuaded my riding buddy to travel a little further South before venturing back to our start point..glad I did...ride confirmed this boy is ready for the endurance needed for the 24. Stats sans HR as it was too wacky to be legit:

4 hr 5 min
2842 Kcal
106 km
25.9 km/hr avg; max 66.6 :)
avg CAD 84; max 115

Spent the remainder of the afternoon tubing and wakeboarding. Woke the next day to get a decent session of wakeboarding and slalom skiing. Enjoyed the Garlic festival with the kiddies en route home and took the long way home stopping for a little "lupper" at the Cove in Westport.....tired.....easy day tomorrow. Plan on doing a bunch of loops at Parrot bay conservation area. Last week of training....got to make the best of it as getting better than 6th at this years HANSOLO....will be tough ;)

Mutha Nature Cooperated

Weather was looking like potential for nasty. Clouds swirling all over the place with some dark puffy stuff making it's way. Easy decision...load the road bike in the van and do some repeats/intervals at Abby Dawn Road. A couple texts later and I had a partnah in crime for the suffer fest.

Agenda....20 minute easy warm-up and then 6 x 5 min intensity at threshold with 5 min recovery and then a 15 minute general cool down. Abby Dawn road was perrrrfect as it was juuuust long enough for a 5 minute all out and then remainder was the cooldown before turn around. It was a gradual climb and then descend for every second interval.

HR monitor acted silly close to end....need to bite the bullet and get a new one...doesn't owe me anything at this stage. Shawn was a great rabbit to chase down for each interval ;) Stats:

1 hr 18 min
avg HR 145; max 182
In zone 44 min; above 19 min; below 14 min
864 Kcal
34.3 kmavg spd 26 km/hr; max 53.6
avg CAD 79; max 100 rpm

Bought some Boost. Had one for lunch and one pre ride. Legs felt freakin GREAT. Should be ready for the HANSOLO....now whether or not I better 6th.....that's another story....

Like eating your vegetables

My oldest decided to wake up at 4 am this morning...an hour before my alarm to get an early morning ride in. Still got out and managed 75 k. Stats aren't impressive as it was purely an aerobic spin. Here are the stats regardless:

2 hr: 49 min
137 bpm avg; 179 max HR
Limits 120-165bpm: In zone-2 hr 22 min; above 5 min; below 21 min......aerobic fo shore
1769 Kcal
76.1 km
avg spd 26.9...mello; max 49.8
avg CAD 87; max 115 rpm

Thinking about trialing some "Boost" to get the gut acclimatized...heard positive testimonials...

Guess I'm not hardcore enough...

Had great intentions to ride frequently while on vacation the past couple of weeks, but, for many reasons this didn't come to frutition.

back on track...tomorrow at crack of 5:30 am..road ride..back to work..

three weeks away...I think i NEED someone to slap me around a bit to dig deeper..let's see what a good night's sleep and monster ride does to my psyche ;)

Old Forge...Gooooood..Trying to Grow a beard...BAD

Just returned from a trip with the kiddies and another couple with kiddies to Old Forge Water Safari. Essentially a trip planned by the wife and all I was concerned about was getting a proper ride in..hence..Mt. Bike wedged nicely in the van.

Arrived Sunday and set-up.."camp"..a cabin with two electrical outlets and facilities that would make any conservation area I've been in pale in comparison. Tuesday a.m. was my window of opportunity. Had read that there was some mountain bike potential around a place called Mt. McCauley, which was less than 5 k from our site. Ventured out, found an entrace, signed a log book to indicate I was "going in" and it began..

Climb was definitely steep and technical...granny geared it while balancing on the Rocket Ron's all the way up..heart rate and legs warmed up, started to traverse along the countours of the mountain. Now...these trails would have been an absolute BLAST to rip but all that kept creeping in my head was.....bear.....resulting in a short exlore of about 10 k of really nice trail before heading out onto road towards a place called Inlet. Quickly realized...the road bike would have been a better weapon of choice for one....to get saddle time in....and two.....to ensure thoughts of bear didn't creep into my head.

Just shy of 40 k inclusive of some pretty decent single track and pretty worthy road vertical enabled me to maintain a sense of calm for another day at the water park.

Btw...Bear and 2 cubs seen....avoided...no one eaten or mauled...has now fueled my decision to keep riding in pairs....especially at night ;)

New 85 k loop

Plans changed. Was supposed to challenge a buddy (not really a challenge but nice to make it a competition) to a wakeboard session, but duty called on his behalf to be a good samaritan.

Therefore....blue skies, quite winds and 4 weeks until a 24 hr solo only led to one option for the day...get chur arse out for a ride. Given the monsoon Kingston experienced the day before, the road bike was weapon of choice. Decided to load up the van and start at 401 and 15 with a quick drivethrough at Timmies for a java and toasted bagel...my new pre ride fuel of choice.

I decided to reverse my stem to drop my bars....very happy with this decision..amazing when you trim a bit of the ole belly how much more comfy it is to get in the drops. Straight up Hwy 15, cut over to 32, quick visit to TI cycle to talk shop, and hammer back to K-town via Hwy 2 and then back to van up 15. Other than this nice bit of chafing that had me strategically positioning myself on the saddle..a truly enjoyable ride...btw...polar HR monitor is now back in action..Stats:

2 hr 56 min
151 avg and 177 max HR
Limits set at 120 to 165 bpm = In zone-2 hr 34 min; above 18 min; and below zone 3min
2180 Kcal
85.1 km
Avg spd 28.9; Max 54
Avg CAD 90; Max 107

Road bike is racked on in the garage and the Mt. Bike is looking sexy and awaiting some new trail on our vacation. Leave tomorrow..Old Forge NY, McCauley Mt awaits....essentially...doing a bunch of hill repeats and some exploring is the name of the game.

That's Right! 85 k...solid road ride

Impromptu road ride with Dr. Fil today. Was feeling pretty tired today due to wknd's 8 hour and wakeboard/ski and typical road running with work. No excuses though..got to keep the momentuum up.

Fil had picked a route that would give us a solid 80 k. Heat was bearable and have made it ritual to stop in Cambden East to douse the head with cold water. Legs felt pretty freakin good..chalk it up to nutrition and the suffering in the heat over wknd.

All in all a great ride..85 k just under 3 hours and average speed of 30 k/hr. Avg Heart rate was 145 with a max of 177. Happy with that ;)

Plan..Last ride with Fil on Friday as he heads back to the motherland for a month....will revell in the fact that I will rip his legs off when he gets back ;) What comes around goes around.

On vacation starting Sunday and bringing bike (haven't decided which one yet) with to get some riding in the Adirondaks..bringing the kids to Old Forge Water Safari in New York...apparently 100 miles of mountain and should also be good for road as well....decisions decisions....what my wife has already decided is that my rides will be "early" as the water park opens at 9....I think I can adapt to this ;)

Pretty stiff and reflecting...

After returning from the race late (in my eyes) on saturday night, crashed and awoke to get the van back to a functioning state and then hammered up to the cottage. My oldest has become a bit of a "socialite", with double bookings for birthdays and playdates...all I could think about was getting some wakeboarding in.

My sis and the Tysonator were also there, which also led to the excitement. Recap...killer session on the wakeboard...about two feet away from clearing the wake on jumps :) Decided to try my hands at slalom water start.....made it after three good solid sinus rinses and had some serious fun cutting HARD on the glass like water.

So, reflection time....24 hour solo. Last year came in 6th. Rode from noon until 7 the next morning with minimal breaks. Felt good but RECKED me both physically and physchologically...didn't get on the bike for a full month after it...I think I need to do this again. Will commit to registration by end of week. If committed, will also bring mt.bike to trip to NY as this guy will definitely need to get 4 plus hour mt. rides in for prep. The 8 hour was....humbling....to say the least. Poor nutrition, plus heat....well, actually, heat was the deciding factor for passing in my timing chip after 8 laps..the only thing that keeps me positive is that the guys who came in a placing better was the runner up to Summer Solstice Solo......Hmmmmm, yeah, let's enroll in this beeeyatch :)

8 Hr Solo results....Finally a race

HOT...HOT...HOT...I've gone on rides before, where during the ride we would stop and enjoy/complain of the heat and humidity. This was my first experience with these conditions in an 8 hour solo.

The course was bumpy and sandy, extremely happy I put the Rocket Ron's on the bike for this event. Love the Nevegal's but nothing like a proper tire to keep things rolling. Extremely happy with the bike and was feeling pretty good clicking off the laps. No stopping in transition for 6 laps and then it happened. Tommy H was getting doused with effects from heat and when I saw him recovering in the pits...I thought that looked like a great idea. Quick recovery and back on the bike...now...lessons learned...don't underestimate TOmmy, as he quickly recovered, hopped back on his bike and two stroked past me on a climbing section and the effects of proper nutrition errrrr poor nutrition.

I was mixing perpetuum (orange-vanilla) in 1-hour bottles...was drinking a bottle a lap....actually started draining them 3/4 laps in...that may have been the problem. I usually mix multi-hour bottles and drink them at whatever pace I like...usually faster than the guideline...no problems in past. After completing lap 8, mind was made up to continue and was going to shoot for 10 (way too hot to go further) and that's when it happened....after the initial climb and right turn into second climb my right quad felt like a bowling ball was dropped on the inner quad bulk...what tha...a cramp? My mind quickly assessed the best approach....in hind site, I should have just drained my bottle there, ate, and continued on in my granny gear for the remainder of lap, but I chose an alternate. I got off of the bike, resulting in a SOLID cramp from swinging my leg over the saddle and proceeded to TRY to stretch my quad, causing a KILLER hamstring cramp...that was it...

About face and rolled back, handed in my chip, and saw lots of solo chips in the return box...hmmmm where was I in the standings? 13th after 6.5 hours of riding....final result....15th.

Was feeling bummed for two reasons...1...nutrition plan may have been my limitation during this event. Hoping to come in in top 10....5 placings away from it.

On the positive...shoulder felt GREAT! Position 14 was "Ian" who came in 2nd during the 24 hr summer solstice SOLO....Hmmmm...a pretty good testament to who showed up for this and the effects of the heat on everybody's abilities...I was watching Ian pass for the final 2 laps (he got 10) and he was sufferring....it took him right to the wire to get those final two laps....good on him and feeling quite satisfied that what I left at the course was my best given......everything ;)

Great to see Jay-Z come in 9th in this over 40 Solo category and Mike Ring nailing 3rd in the over 40 category as well. NOw.......HANSOLO?.......hell yeah....I need to massage my psyche and sculpt my mind to make it iron clad ;)

BTW...great to have the girls out supporting...chek the pic as Lauren was handing me bottles every lap...:))) Stats:HR monitor was acting wacky....so just the facts m'aam..just the fax

Placed: 15th completed 8laps
Time of last lap completed 6:03:12 (too freakin hot and cramped up)
Avg lap time: 45:24
laptimes:
41:41
38:39
39:09
40:51
43:26
48:37
1:01:36
49:13

AAAaaa 3 hour tour.....and a bit

It happened. 3:30 mtg of minds. I needed to get a solid 3 hour ride in today to prep for this wknd. Loaded up the camel back and 3 hour bottle of Perpetuum and off I went to meet Fil and Shaun at the trail. Decided it would be best to ride TO trail to also enable a ride Back..ensured at least 30 k. Turned out to be a good move for a couple reasons....1...I got there 20 min early (as I usually do) and decided NOT to go into trail and do hill repeats as I did ooohhhhh about 8 or 9 wks ago resulting in a separated AC...no need to repeat history. What I did find was a nice little 500 m hill to do repeats on (6 to be exact) with a slope that was decent enough to get almost 60 k an hour on the decent.

The boys showed up just as I was about to turn for my 7th repeat. Then it happened...the evil flying swarm of deer flies...now answer me this...I think they can sense annoyance...I wasn't really that annoyed as I wasn't getting bit, however Fil seems to be deer fly BAIT. Shaun also had a good swarm around his as well. They go so bad that Fil became evil and had to exit the trail....he thought he was going the right way.....I let him attempt his exit....then, my internal compass kicked in and we got out to battersea road which meant a nice little road loop to unity and back....I had no complaints as this was saddle time nonetheless.

Unfortunately the deer flies got the best of my riding companions, Shaun may not have a bladder after his collision course with his stem, but I managed to get a good 50 k in just 3 plus hours in....dinner, small glass o vino and get ready for a travel day tomorrow. Stats:

Timex:3 hour 10 min
In zone 39 min; avg HR 135 bpm; max 171 bpm
2300 Calories

Polar: 54.9 k
Avg spd 17.3; max 56.3

Oh yeah...did I mention it was bloody hot and the last 13 k back was in a beautiful warm and wet rain storm. Will power wash the bike (whatever you bearing nazis) and prep it up for the wknd.

Plan....just chill, hydrate and eat proper...and finish this glass of wine

Wknd of relaxation, ride (kinda) and festival..nice

The wife and I headed up to the family cottage this wknd....without family....translation....we could literally, just shut the brains down and we did a pretty good job at it:

As you can see from the pic....a lot of pure relaxation going on....was amazed to realize that I could keep thoughts of wakeboarding on this glass like surface to the back of my mind and just soaked up the day.

Sunday morning...my hopes to get my 4 hour ride in was quickly tarnished with two variables....1....the amount of black flies swarming and nipping me every time I dropped below 25 km/hr on the rail trail and 2.....a mysteriously squishy front tire that wasn't holding air....Decision to get off the rail trail to avoid being the first statistic...."Mountain biker found on trail...nothing but bones left from being eaten alive by this new breed of deer fly".

CO2 cartridges...didn't do the job to re-inflate..will need to purchase a proper epic travel pump..made the sheepish call for a pick up.


Oh well 30 k and about an hour and half of ride time. Will head out to some local trail this aft to get my last real ride in prior to 8 hour...weather is kind unpredicatble...whatever....just ride :)

Yup...let the prep do it's deeds

I managed to alter what was supposed to be a century on the road bike with a buddy to a 3 hour, 50 k mountain bike ride. Fil is a true sport to put up with saddle time on gravel road, side road, and jeep track to enable some good ole fashioned endurance prep. We did manage to hit most of the trail through Collins Bay and did a couple loops of this sweet section in Parrot Bay conservation area. This is a great find...will most likely spend my time there for prep for 24 hour as it has climbs, nice downs and the opportunity to just Loooooooooop after Loooooooooooooop with a headlamp on ;)

Fil is, as I've mentioned in previous posts, the perfect training partner now. Ever since he bought his FUll Carbon Tall boy equipped with Sram XX and I9's...he's fast, smooth and....oh yeah....COCKY hehehehe. In other words, he literally tries to rip my legs off every ride.....tries ;) He also bought himself a full Carbon Cervelo R3 with Durace and Mavic Carbon Krysium wheels....this also translates into road sessions where he tries to rip my legs off.....tries ;)

All in all a great session. Unfortunately no stats as my Polar HR/CS is acting wonky again and Fil's Garmin lost battery after 39 k in...so the stats are left to my trusty back-up Timex watch:

2 hr 57 min
In zone 1 hr 31 min
avg HR 148..perrrfect
peak 178
Total Cal 2559

Plan...go out for a squeaker of an early morning road ride tomorrow, rest Friday, bring Mt. Bike to cottage and get a long Saturday spin in 4 hr goal.. and then just chillax for next weekend...blow the legs out Monday and perhaps wednesday..Recovery is riiiiiight on par with where I could be at this stage of the game..results from 8 hr will be the proof.

S&%$!!!! A week and a HALF?!?!?!?

Life can get busy...a wife who went to vegas last thursday with her girlfriends, returning yesterday, translates into waaaaaaaaaaaaay too long off of the bike. Back on track and hoping to surge the system for the 8 hour on the 23rd. Was considering doing the marathon series this coming wknd in Kingston, but this is also a wknd with the wife without kids at the cottage...will be bringing the bike to ensure I get a solid 4 hour ride in...rain or SHINE and it's looking like shine.

Ok...gather thoughts...plan...ride today, with or without Fil for a 50 k mt bike stroll through all of the trail that is available in tha hoood. Will post, post ride ;)

Almost back to normal.....actually....

Happened to get together with some of the boys to rip Durham forest Wednesday night. Just shy of 30 k of a high tempo flowy rollercoaster of a ride...MAN...I love those trails. Riding trail like that weekly is a sure fire way of actually placing in an event...Kingston...unfortunately.....flat, technical and no way preps someone for the terrain of albion, mansfield or hardwood hills...just mean I get to suffer more than needed for the 8 hour.

Good to see Martin again. Swapped bikes with him for a short stint and recalled the day I did the same about 8 years ago..I was riding a hardtail at the time and his full suspension Marin was brand new then I think...I remember PLUUUUuuush. This time....a climbing machine, but my Giant Trance feels like an extension of me and much prefer ;)

Wasn't wearing a heart rate monitor during the Wednesday ride nor did I wear one during yesterday's 80 k ripper on the road bike with Fil. So, Fil bought a full carbon ride with durace...no expense spared..quite happy about this because he now, officially, challenges me on every ride. This also proves true since he bought his full carbon Tallboy, once again no expense spared..and I thank him again for this as I no longer have to wait for him to catch up..he is now, oficially, the perfect riding partnah...enough finess and gusto to keep me mentally and physically in the red zone.

Wife in vegas so no riding until monday. Will squeek one in right after I drop the kids off at daycare or somewhere in the afternoon before picking them up. A good day today, taking the kids to the water park, taste of kingston, and now filling up the pool and filling their tummies with popsicles and popcorn....Lauren has me nailed down to the promise of taking her to Bonnie Togs...yup, only 5 yrs old too, and Kelseys for dinner tonight. A beautiful day!

Reflection time

My hopes for 2011 have been altered...my focus is beginning to become fine tuned, however to greater expectations in the events I've chosen to participate in this year. Seeing the results of the "under 40 solo category" from Summer Solstice has definitely fueled my fire for this years HANSOLO. Hardwood Summer 8 is where I hope to really unleash. Wife and kids will be coming to this event as well so, it should be a great event regardless, BUT, being able to hammer the 8 instead of ride the 8 is my plan. The 24 hour will just be a great way to reflect on the year and future...plan 15 laps!!!!

Riding Durham with the boys tonight will be a true test to measure my post injury fitness...it's coming back as judged by monday's ride with Fil....slowly...but coming back. What I haven't lost....is the ability to ride for 2-3 plus hours...weird..need to get my road bike back from the shop. Will pop in today and if they are unable to put on the Fulcrum wheelset...oh well...think of investing in a full carbon rig for next season ;)

Body is a bit beat up today from wakeboarding multiple sessions on long weekend (back, left adductors) and right shoulder from what I though was a "non-eventful" fall on monday...apparently, the shoulder thought otherwise....Oh well, coffee, advil and a good rip tonight should set all in order...may resort to some perpetuum caffe latte tonight though :)

Clean bill o health

Met with my Athletic Therapist today from Kingston Athletic Therapy and got the double "high five" discharge to return to full play.....already was back to full play but nice to get the formal "OK". Can't say enough about these guys. Busy day of travel with work but managed to squeak in a ride with Fil at dusk for a quick rip of some local trails..

Deer flies...BRUTAL!!!!!!! Fitness is definitely on the upswing as I am now hanging on Fil's rear tire and cleaning terrain that I was once apprehensive towards. Here's the kicker...bar end catches a tree and launched off the bike landing square on the right shoulder...smacked my knee and right hip..All's good in the hood with the shoulder...final check for a full return..can take a hit :)))

right knee is still throbbing....time for some advil, vino and some pasta...beddy bye ;)

Stats not impressive..less than 15 k due to bug situation (but definitely a hammer fest) and lack of chargeable lighting system from fil...may put some road miles in for the next couple of weeks to stay outta tha bush...

Plan reconnect with the brothahood in Durham wednesday...that's right tommy..I'm gonna chase that 29'r wheel of yours :))

Getting tired of "recovery"

Thursday a.m.....very early a.m. got a 41 k ride, from house through lemoines point, meander through Collins Bay and then Parrot Bay. What a find....Parrot Bay had a couple of km of sweet single track that when linked up with the other trails made for a good 2.5-3 hr ride. Long wknd and only bikes brought to cottage are the girls.

Friday and Sunday were jam packed full of wakeboarding and waterskiing...tired....bed ;)

Sundaaaaaay..Bloody Sundaaaaaaaaay

Weather was borderline rain and temps were getting muggy but it is now time to continue path on the righteous path. Geared up and plugged in for a ride with an idea. The idea was to meander through Lemoines point (the trails that are "bike friendly") to Collins Bay loops and then make it out to Parrot bay and back. This could have potentially been a good 4 hour ride.

For one...I didn't sleep well...compliments to a wife coming home at 4 am (vegas training)and yougest waking up throughout the night. Two, I only brought HEED with no other fuel sources and Three.....this is the discouraging part....THREE..my chest/ribs were KILLING me. It turns out, this muscular strain from water skiing is proving to be challenging for back to back bike days. Oh well...behave today, advil it up and get some longer rides in inclusive of a big 4 hr ride on long wknd.

Oatmeal, coffee, more coffee and work....let the day begin

A different kinda ride with a different state of mind ;)

Had an enjoyable meeting with work that was hosted at Hockley Valley resort on Friday. This ended with quite a bit, well....maybe a LOT of 18 year irish whisky and some tequilla.....plan was solid, however, with goal of meeting up with Tommy for a rip around some trails, the next morning. The trail name and location I will choose to keep secret ;) Let's just say we were able to enjoy some sweeeeet single track on what appeared to be lightly treaded and natural trail.

The initial plan was to meet at Hardwood and just link some laps for a couple hours but a call to Tommy led to an interesting change. The day was broken up with a couple beers with a visit to Albion for the start of the 24 hr race...THis is a race I have done solo, tag and in 6 person team in years past.....felt really weird to be pretty mellow and watching vs participating. Mosied around the grounds with the social butterfly, Tommy, and wished all well with the event. Have to say....we were really enjoying being observers this time round.

Shoulder is feeling pretty good now..will be 6 wks post injury and now feel I have the confidence to go over the bars and be able to brace myself..time to turn up the heat for prep back into the racing scene. Next post will also correspond with some updates re: racing events..I have already confirmed the July 23rd 8 hour solo at Hardwood. Will look into the substance projects marathon race in Kingston, HANSOLO in August and finish up the year with the fall 8. THis week is the week to kick the snot out of my lungs and legs....they've been idle for far too long...5 weeks seemed like an ETERNITY... Long mt ride tomorrow ;)

Tip toe through the Ivy........

Wow what a week. I've committed myself to some beaucoup road time with work..decided to make the most of it and hook up with some o tha boyzzzz for a rip through Durham forest last night (Tuesday). Eventually got there.....and connected with the one and only: Jay Z, JC, Tommy H, Dr. Fil a.k.a "F-Bomb", Marky Mark, and monsier Elphik

Now let's shine some perspective on this performance....not one of these guys has a dial that can keep tempo at the low end of the spectruum. Also, factor in the riding was being done on some of the MOST flowy trail I have EVER RIDDEN. This made for a good big ole can o SUFFERAMMA!!

I quickly found that out of the gate, getting a full inhale wasn't going to be possible due to the aftermath of not sticking an aggressive slalom sidecut at 30 mph last wknd.....ribs were a taaaad tendah. Already at a disadvantage..sitting on me arse all day for work and then battling traffic for almost 2 HOURS was not good for the psyche....running on no fuel except the second wrap at 2:30 with some signs of dehydration.....annnnnnd being off of the bike for a good solid 5 weeks really didn't help either. No easy way to accept it......I was the slowest guy out there and it dug deeeeeeeeeeeeep into my psyche.

FUN was an understatement. The boys were in true form and what I wouldn't give to be someone on trail watching/hearing us yippin and yammerin as we literally HAMMERED for just shy of 30 k and just shy of 2 hours. End result.....keep my mt. bike in van on durham region visits in anticipation of recreating this tsunami of a solstice celebration. Only pitfall...chose to drive home vs stay in stouville....eeeggh...home at 12:30 in a.m to get up for travel BACK to Lindsay at 6 am...It's my fault....some choices are good...and some.....not so good:)

So today....ribs sore...confirming fact that I have something going on there...shoulder....goooood. July 23 is less than a month away which means more training to prep now that all looks good..will monitor ribs though...take so long to heal.

Plan. Will bring bike with work committments and enable a ride saturday aft in Hardwood....ride as long as I can...sleep prior to driving back home and prep for a good sunday with fam.

Oh yeah...tommy...if you are checkin in on this post....you are a machine man.....and I DO expect a podium at the 8 on the 23 my man ;)) with what I saw....it's a GIVEN

Eventful wknd!!

Friday was the formal return to mountain biking. Thank-you Monsier Weima for NOT taking it easy and taking me on every dicey technical bit of terrain around CB. The psyche was challenged and was beaten on a couple of technical bits but can be chalked up to "understandable" given this is week 5 post injury. An hour 20 min of a some great riding was had.

Saturday, met up with an old bud for a mellow road ride (about 60 k) around Perth, Smith Falls and Lombardy. Broke in the boat and initiated the wakeboard, double and slalom skiis. Had Fil and wife visit Saturday eve and Sunday, more skiing and wakeboarding. The summer is in full tilt.

Slightly battered and bruised from a high speed head first crash on slalom ski and muscles rebelling with the rigors of new activity. Plan....crazy week of work inclusive of significant travel around Toronto and area..no worries..bringing mountain bike for a ride post meeting on Tuesday..

Shoulder still feeling like it's recovering and hoping for the head to get back in check....thinking that I need to have a good bail on the mountain bike WITHOUT injury to reset the head and rid that nasty gremlin on my shoulder feeding the fear of re-injury monster.

Rest.............

Back in tha saddle BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!

yesterday....5 k run.....today inaugural return to mt.biking with a slick cat who goes by the name Weima. Report to follow..

I'm BAAAAAAAAAAAAaaaaaaaaaaack!!

Info soon to follow..hint..got on a bike and rode like I STOLE IT!!!!! YEAH man...felt good

Intermission and a couple cocktails in. FINALLY, after 4.5 wks since getting "sidelined", mentality is back. Ripped a quick 50 k with Monsier Gilic today in some pretty good winds, but legs and lungs felt great. All that matters now......will be submitting my registration for summer 8, HANSOLO and fall 8 to round out the year. Stats...yup pretty decent but game back on.....priorities.....

slowly......slowly....it's happening

I've spent a lot of time twisting caps and sitting on my keester for the last 4 wks. Enough was enough.....after spending 5 hours of driving with work today, it was time to break the seal of being somewhat sedentary. I am fully aware of my tendencies to perform "all or nothing" kinds of approaches and when I changed into my running gear, I was fully aware that I wasn't going to be happy with a quick 5 km.

Weather was mint...no other word describes it as well.....MINT. Nice breeze with picture blue sky and sun. Plugged in to the tunes and listened to the # of km's counted through my BB app. When 10 km was announced by the melodic voice that slightly mutes my music.... a smile came over my face and my pace quickened. It wasn't until I changed from a jog to a walk that I knew.....tomorrow.....the legs will be feeling this rather unatural form of exercise for me. I'm a cyclist after all.....not a runner...stats:

11.9 km
1 hr 18 min
In zone 36 min
avg HR 145 bpm; max 172
total calories 1096

Sufficiently fatigued and looking forward to pouring a rather hefty glass of Jester Shiraz to celebrate our 8 yr wedding anniversary. We've been together for 14....that is a "wow" moment if I ever had one........WOAH, more like it.

Shoulder test....SUCCESS

It has been getting harder and harder to "behave" a.k.a not get on a road or mt. bike. I am still in my 4th week and feeling pretty darn good. That being said, I thought it would be a good idea to put the skiis in the boat....rationale...getting up on two skiis is a piece of cake. If feeling good, I could kick one off and test a little slalom. Success. Muscle soreness in mid back NOT shoulder. Great sign. Next wknd will be wakeboarding.

The road bike will be beckoned for a quick rip and then the mt bike will have to be courted and talked nicely too all week as I have neglected her for far too long. Will get back into the swing over the next couple of weeks and then get back to delivering some good old fashioned ass whoopings to anyone choosing to ride with two wheels :)

1 MONTH post injury

It is now 1 month since I injured the right shoulder. Have been able to get a couple indoor spins, a couple runs in, a small bucket of balls and a game of best ball golf.... Thank-you mother nature for delivering torrential rain or gail force winds to ensure I stay off of the bike.

It is time....I have full range of motion in all but one plane (horizontal adduction) and have, what I would consider, the ability to return to light sport (bike/golf/wakeboard). It is time to re-evaluate the likelihood of re-enterring the summer/fall 8 hour and the HANSOLO...will test it for sure either tonight (road ride) or this wknd (combo waterski/wakeboard....pending a test today at KATC)

It seems a hell of a lot longer than four weeks......but my mind has definitely 'adjusted" to this change in schedule...now...can I adjust it back is the question...the next couple of weeks will tell.

Golf...shouldn't be possible....but...

Work function today that included a round of golf. Wasn't sure how the shoulder would tolerate throwing it in a diagonal pattern across the body. An Advil 400 and the confidence from monday's small bucket of balls instilled positive thoughts about the experience.

Had some decent shots...poor follow through due to some residual "tightness" led to some pretty consistent inconsistency. All in all....hoping this will be my last freakin entry about any fitness that is non-cycling in nature. Silly to comment on....but...noteworthy...started the lawnmower without incident....ready to get riding.

Next entry.....road ride stats ;)

9 k run....not exciting but good progress

It's been a solid three weeks and a couple days since my usual form of exercise/method of physiological calibration took a 180 degree turn. Today was an absolutely beauty of a day. One thing I have found with being home based office is that,for one....super productive, and two....super flex..to the point where reaching for a coffee or some sweet in office world can be translated to switch into running gear and hammer out a few Km..

9 k of running done. From my front door through Lemoines point and return..a nice little loop. An hour of sweating sun block into my eyes, unplugged, and inhaling/exhaling consistently. I've behaved enough...time to test a road ride in the next couple of days..keep it simple, 30 k to ensure all is well and then ticker tape this back to normalcy in a matter of weeks. Feeling kind of unsettled regarding 8 or 24 hour events......I have my theories but will put those aside until I get a few solid all out mt bike rides in.

Stats are pretty mellow:
59 min
In zone 8 min
Avg HR 136 (nicely aerobic
peak 163 bpm

793 Calories..will quickly replenish these with a dirty gin martini once the wife gets home :) Ahhhhh summer is here :))))))

Usually I put training plan at this point.....don't want to.....wakeboard stats to follow in less than a week :)

Kinda silly

This blog has been used as a method to stoke the fires in an effort to prep for each season's Mountain Bike events. This was expected to be a big year for 8 hour and 24 hour showings..oh well, time to "re-evaluate" goals and whether it is even worth keeping track of progress..whatever...I've invested too many keystrokes to end this now. As I was driving back from Bancroft today I started to que in....there seems to be a few bikes on the roofs of cars heading West....I tried to pretend I didn't know where they were going..........................I won't be :( Oh well it is what it issss

So...current snapshot. A 3 pound....yes....3 pound weight was a freakin challenge to perform 30 reps of shoulder flexion to 90 degrees and abduction. Range of motion seems to be plateuing with some end range tightness and continued tenderness with palpation at AC joint..to be expected. At the critical point right now...was doing some "girl pushups today" when I had to remind myself that this is still 3 weeks post injury...relax man...relax.

Feeling good enough to now commit to some road riding beginning next week. This will be a freakin mental test as my riding buddy Fil just bought a macked out Cervelo R3, full dura-ace and is just aching to rip my legs off.....looking forward to making him humble :)))))

Cottage this weekend and some jogging to keep the mind and body in check. Will keep reinforcing the fact that I will not mountain bike until I can do 20 "proper" push ups and front and side planks...because falling off the bike DOES come with the territory..

Theraband strengthening begins

Decided to take advantage of my "physio coverage" yesterday as the exceptional treatment I was receiving from the Kingston Athletic Center was starting to hit my bank acct. Will spare the details of my physiotherapy experience, but have confirmed that I will continue with the crew at Kingston Athletic Therapy for current and ANY future issues I may have. Why....leave the athletic injuries to the Athletic Therapists....I say :)

Was a tad sore after some "subscap and supra soft tissue work"...once again...leave the athletic injuries to the athletic therapists. Just did a set of theraband strengthening this morning in all planes of motion...good sign...will keep this in the van and do on road and DEFINITELY get on the mountain bike AFTER the weekend. Things are looking good :))

Run? Why not......

Today was a solid prep day getting some vital prep work done for the epic meet and greet I have planned for work. Had a successful meeting with a local contact as well...enough about work ;) As the afternoon was winding down, I also noted that my shoulder no longer "aches, catches or even PINCHES" when I was moving it...just....stiff. This was such a freakin good feelin just over 2 weeks in that my brain was going crazy. Funny how training buddies can tap into this energy even when they aren't in the same town. I donned some cheesy running gear and plugged into the BB to get my run on when I get a call from Fil....it's like he could sense it hahahaha. Some discussion about riding tomorrow and this weekend sounded like a good idea before the run and further fueled my desire to test out one of mans basic means of exercise.

I began with my usual....shuffle...can't really call it a run or a jog for that matter, but moving forward none the less. At my usual turnaround spot to make a 5 k loop..something came over me....truly from lack of longer bouts of sustained exercise, I kept on going...right on through Lemoines point.

My little fitness doodad on my phone kept telling me the km as i was knocking them off.....4......5......6.....and then the shoulder was telling me to behave..I guess the repetitive bouncing errrr shuffling and oscillating was enough for a test. Nonetheless, continued walking for an end range of 9 plus km..not bad. Good to blow out the pipes and think of some work strategies for remainder of week...there I am bringing work into the equation again....

Plan WAS to hook up with Fil and shaun for a road bike tomorrow...choosing the wise path and abstain...ALSO choosing NOT to ride to the cottage via road bike with Fil...Actually booked a physio appt to get another practitioner's opinion/feel of the situation....got to use up that coverage before it kicks in again in JUNE!!!!

I think it may be an Advil and hydration kind of night. Will behave for remainder of week....get another run in or two and begin riding the mountain bike this weekend I think.. As it stands......racing is not entirely out of the equation this year..it is for June...July on is another story....wakeboarding is taking a new focus....

Let it Rain :))

Why would I wish for this kind of weather, ONLY around the Kingston area.....because it keeps me from getting on my bike. Had my parents and my little nephew, Tyson, for dinner last night and decided it might be a good idea to hop on the mountain bike and tool around the Cul de Sac, while they were packing up the Tysonater to take him home. I am at a very dangerous stage right now....could quite easily gear up and go for a ride, BUT, it really wouldn't take much to flare up this healing shoulder. I'm still shy of 2 weeks post injury and should behave.

So...my plan is to watch my belly grow and my head get fuzzy over the weekend and then re-evaluate the option of road ride on the Mountain bike...start easy...Less than an hour.....should be ok....

Today is also marking the day of a "first event" that I was on the fence about enterring this year. Will live vicariously through Tommy and get his play by play recounts of the 50 miler at Mansfield.. So, shoulder still affecting my ability to play AND no coffee in the house...the day can ONLY get better, RIght?!?!?

Gripping the bar for a decent spin

Good news....Was at a trade show for work the other day and have weaned off of the sling pretty much completely. Needed to test it today with a bit of a stationary spin on Mt. Bike. Experience last time.....not good....catchy pain when I took hand off of bar....so here is a quick clip....oh yeah...have been taking in a bit of calories since off of the bike...2 weeks and the motivation is back after seeing my fuel storage around zee middle.....grrrrrrrrr.

45 min spin with intervals 3 on, 2 recovery throughout
In zone 12 min...still taking it easy
Avg HR 136 bpm; Max 172
561 Calories

Hope to have a favourable ortho consult and continue to get fat over long weekend and THEN back to basics ;)

Returned from specialist this aft. Dr. Yach...looks like a fit dude and felt comfortable with his opinon....4 week follow up at KOPI and if all is going well,,,faggedaboutit re: surgery...here's to behaving...will keep off the bike at all costs for the weekend...at least ;)

Too Early.......:(

Read an article yesterday indicating removing the sling was crucial for rehabbing a 3rd degree AC....so i did...what i shouldn't have done was putter around the garage and work on rang of motion exercizes almost every 30- 60 min....paid for it last night big time.

Mt bike on trainer and just waiting for racedayrush to send me my pswd that i forgot....plan....maybe spin today, with right arm in sling as putting right hand ON grip was fine......REMOVING it was probably the most painful period i've had....will not say i'm getting frustrated but getting more anxious for ortho consult. Will look into this S3 compressive shirt.....

http://www.alignmed.com/products/posture_shirt.php

Shoulder is feeling really unstable this a.m.....let's see what coffee and common sense will yield today

So, surfing some freecaster videos, quickly led me to a wardrobe change into some gear and an hour session to a Super 8 video was had on the Mt. bike all set-up on the trainer. Actually wasn't that bad either with one handed intervals. Will add data and pic of new set-up in the GA-rage....also helps when the weather is pretty much CRAP OUT!..Building nice little virtual shopping cart from Jenson as motivation for rehabing the heck outta this thing ;) Stats:

1 hr 3 min
In zone 24 min; zone is set a tad high for this right now ;)
Avg HR 145; peak 178
Total Cal 886

Pretty Big Deal

Woke up this morning in some discomfort....was in a pretty foul mood, UNTIL, I did a little internet searching on Grade 3 AC joint separation rehab protocols/parameters.

Realized the active range of motion I was doing intermittently yesterday was most likely cause for discomfort and the biggest recommendation is elimitating sling. Passive rang of motion exercises done this a.m. with aid of broom brought me into almost full flexion and abduction :)))))))) ALSO able to perform CKC wall "push-ups"...GREAT SIGN.

Next step....get a trainer tire on the mountain bike and start spinning :))))))))) Even though it's raining like a mofo out there....it's all blue sky and warm sun in my head right now...more coffee....

Recovery is slow

So I'm getting a tad frustrated. Every day had been getting better and better. Taking arm out of sling and working on range of motion blah blah blah. Full 10 hr day at work today in a Vertical position took it's toll....sore....advil and 2 Molson Canadian in and will re-evaluate. Actually typing with two hands today..that's improvement. Holding more items in right hand...that's improvement..Slow gains are taking a toll on my fragile psyche. Time to put the sling back on and grab another cold one....ice also helping...may reach for a T3 tonight though...

I hope it rains like a mofo for the next two weeks...I figure then, I'll be ready enough to take the Mt. bike out for a spin...on road ;)

on the Up and UP!!

Quick post to track and reflect my journey with an injury that appears may have a significant impact on my world of "play".

Was in a bit of a europhoric mood last night as symptoms were quickly controlled after a visit to an Athletic Therapist yesterday. I can't stress enough, the importance of early intervention..Slept Alll night without pain and no real discomfort, other than the feeling of clunking or a "hanging" sensation, specifically at the AC joint/anterior shoulder. Tape and soft tissue treatment was just what was needed.

Showered without sling....confirming that yeah......need to keep wearing the sling and let time, hopefully not surgery, tighten this joint up..to be determined in less than a week now. Feeling good enought that bypassing meds is current plan and so far successful....we'll see ;)

Back in work mode...making necessary arrangements for consult appointments with team members and self directed research..all is moving forward. So, it's time to begin new Goal Setting...

1. Behave and wear sling 24 hrs/day, occasionally removing for wrist, elbow active range of motion and supported active shoulder external and internal range of motion...good to see the anterior delt firing this a.m.
2. meet with Athletic Therapist Rhea, tomorrow and monday for some therapist assisted range of motion, soft tissue and taping...in a word...ESSENTIAL..
3. Consult with Dr. Yach re opinion from ortho state of mind
4.....really all I can set right now pending ortho consult...keeping fingers crossed

Now to absorb my overactive brain with work

Training turned Recovery Blog

Big day...almost 24 hrs to the minute of when i injured the shoulder. Decided something had to be done in the interim as my ortho appt with Dr Yach wasn't until NEXT tuesday. Felt like i needed an unbiased opinion from someone who sees this kind of thing all the time. I knew the PT's at Movewell had a shorter clinical day so....emailed Carla Brash, co-owner of Kingston Athletic Therapy, and after a few msgs back and forth secured an appt for a cosult with Rhea.

I can't rave enough about the experience. Very appropriate assessment and extremely effective treatment inclusive of muscle release, passive ROM, taping and ice. The taping is what i was really looking for and all the rest was bonus. We talked shop and have come to the following conclusion...subluxed shoulder and third to fourth degree AC joint separation. Treatment.....tape the heck out of the AC joint.....feeels Soooooooo good right now. Query regarding sulcus anteriorly...appt with specialist will address in a week. Quite happy to get back into my daily routine now ;) Check out these before and after photos.....why people wait before seeking treatment.......don't get me started....why don't ER docs recommend PT IMMEDIATELY!!!!!!!!!!

A tad ANGRY

I'm 1 finger typing with my left hand....why? Because i dismounted over the bars last night and didn't quit "stick" the landing. Details later...Grade 3-4 AC joint separation and awaiting a surgical consult....trying to spin some positive into this one and having a hard time doing so.....no fun :(

Observe th nice little bump.....actually that bump is where the rest of my shoulder should be reaching UP to align itself with clavicle...also nice little bout of pink eye to go with it.....where are those reader instructions with meds....can i drink beer?.........wait till noon at least...first try and wrap my head around work stuff..priority

Opinion on "Running" has been downgraded from "Hate it" to...

Somewhat enjoyable. More like a quick fix for the head. Mother's day weekend, kids swimming lessons and FIRST wknd at the cottage AAAaaaahhhh makes for limited time to get out riding. Also factor in a nice little burning sensation....in the throat when I swallow and....confirms I should take it easy.

So, easy meant plug into the i-pod and go for an "old man shuffle" around the hood. Uneventful....boring....will go to Lemoines point for now on..Stats:

41 min
136 avg HR...164 max
508 Calories

Stupid I-phone stopped after notifying me 2 k in....will have to plot it out on map my run....TBA