Week of Working Out - June 28

Here is a list of the exercise I completed during the past week,
June 22nd – June 28th.
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Monday: rest

Tuesday: rest

Wednesday: Bike – 25.11 miles in 1:31:38 hours, at an average of 16.4 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home, with a loop over by Ry’s along my walking course; HOT – high 80’s – and overcast and humid, with only minimal winds.

Thursday: Bike – 29.19 miles in 2:02:42 hours, at an average of 14.2 mph; rode from home to the Saylorville trails between Johnston and Ankeny and went north to the Mile Long Bridge, then west to Beaver Avenue and back through Grimes on my way home; HOT – high 80’s (feels like 98 – according to the Weather Channel, and ME) – and sunny and humid, with only winds from the west at 15+ mph.

Friday: rest

Saturday: Run – 3.1 miles (5k) in 30:15 minutes; ran with Jeff an out and back course on the south side of the main drag east-west through Prairie City; mile 1 at 9:08, mile 2 at 18:51; hot – low 80’s – and sunny and humid, with winds from the south at 15+ mph.

Bike – 3.88 miles in 25:34 minutes; rode with Jeff from his house to the start of the Prairie City Days 5k at the ball fields on the south side of town and then back afterwards; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

Bike – 19.07 miles in 1:22:11 hours, at an average of 13.8 mph; rode with Scott and Steve from grandma’s in Altoona on the trail to Pleasant Hill and around Copper Creek Lake 2 laps before returning; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

Sunday: rest

Progress Report XXVI - June 28

Weight: 224.4 lbs.
Loss/Gain: - 0.8 lbs.

56.8 lbs. to Goal (170 lbs.)

Exercise Hours: 5:52:20 hours (biking: 5:22:05 hours; running: 30:15 minutes)

Exercise Distance: 80.35 miles (biking: 77.25 miles; running: 3.1 miles)

I did a much better job this week getting out there and exercising. It was only 3 days, but each day was a long, tough workout. I’m hoping – that is, if I can walk (sore body from the unexpected 5k run) – that I’ll get out more this week. The weather is supposed to be a bit cooler and not as humid. Maybe I won’t feel as close to dead after a workout if that’s the case.

What I need to watch is the eating. Still doing a poor job of eating the right foods in the right amounts. Too easy to be gluttonous when you just sit around home all day.

Not Quite a Triathlon

I have a feeling my uncles are out to kill me. Yesterday Jeff called me and asked, out of the blue, if I’d like to run a 5k in Prairie City today. Run a 5k? Sure, I haven’t run in over 2 months – why not!

Not an hour later, Steve asked about doing a bike ride in Altoona. Sure, why not. I’d already be in the neighborhood and sweaty.

That meant a tough morning for me.

Prairie City Days 5k – The run went about as well as I could have expected. Actually, it went better – quicker – that I expected. I was able to finish the race at quicker than 10-minute per mile pace (my “normal” speed). I didn’t need to stop and walk. I finished. Overall, it was a success. Near the end I had a shoe come untied and needed to take off the hat so my bald head could breathe, but I did not stop. We even rode our bikes from his place to the start of the race and then back afterwards. It was a great, early start to the morning. Wish I would have remembered to stop my watch at the end, but I’m sure my finishing time was right around 30 minutes – one of my better 5k’s in the past 6 or 7 years. [UPDATED - race results have Jeff and I clocked at 30:15]

Bike Ride – It didn’t take long, only about 12 miles, before I began to notice that the run had eaten away a lot of my power and motivation to be outside in the hot, muggy weather. I also had some stomach cramping (probably should have had more than a granola bar for breakfast) that made the last 8 or so miles uncomfortable. I was just happy for the ride to be over.

And that no birds attacked me.
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Run Summary: 3.1 miles (5k) in 30:15 minutes; ran with Jeff an out and back course on the south side of the main drag east-west through Prairie City; mile 1 at 9:08, mile 2 at 18:51; hot – low 80’s – and sunny and humid, with winds from the south at 15+ mph.

Bike Summary: 3.88 miles in 25:34 minutes; rode with Jeff from his house to the start of the Prairie City Days 5k at the ball fields on the south side of town and then back afterwards; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

19.07 miles in 1:22:11 hours, at an average of 13.8 mph; rode with Scott and Steve from grandma’s in Altoona on the trail to Pleasant Hill and around Copper Creek Lake 2 laps before returning; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

A Sudden and Mysterious Injury

As mysteriously as my sore left knee appeared, the pain has suddenly disappeared. Monday night I was jarred from sleep by a very sore left knee. It was as if the ligaments had been stretched beyond breaking. And the pain continued – probably exacerbated by 50+ miles of biking the next few days – until it was suddenly gone when I woke this morning.

I have a feeling something got out of alignment while I was sleeping and finally found its way back into place, days later. Whatever it was, I’m just glad it doesn’t hurt anymore. It was painful and annoying.

Biking - June 25

Turns out there is a reason I enjoy my 20 mile loop course so much: it’s mostly downhill. You know how I know? I rode part of it – about 10 miles – going the opposite direction and it was entirely uphill. Balls!

And that wasn’t the worst part; that was just the last 10 miles of my ride.

I left home planning a short ride of only an hour for a leisurely 14 or 15 miles. It was hot and my knee was no better and I wasn’t all that excited about doing the ride in the first place, but as often happens, as soon as I got going, I kept going.

Once I decided to extend my ride, I wanted to see just how far it was to Kyle’s Bikes in Ankeny. I got to the Saylorville trails between Johnston and Ankeny, and changed plans. I hopped on the trail headed north and rode to the Mile Long Bride (turns out to be only .94 miles long). I took the bridge west to meet up with my loop, and rode the course in the opposite direction the 10+ miles to home.

And then the bird attacked me again. Same spot and all. It was as if the bastard bird was waiting. More screaming and arm waving ensued. As an added bonus I got to do this routine in front of a car coming up behind me. I’m sure it was quite the show.

Earlier in the ride, while cruising up the trails I was almost knocked off my bike by a deer. Right in front of my bike the deer burst across the path. At the time I thought the birds had recruited other animals to the cause. After the bird attack later, I’m sure they have.

I’m a marked rider. Beware.

I also decided that I’m a bit of a trail snob. After riding the wonderfully smooth (and relatively flat) trails north of Ankeny and over at Chichaqua, I don’t think I can ride the HORRIBLY maintained, bumpy as hell, hilly Saylorville trails. That was 12 miles of the worst riding I’ve had in years.

I don’t think I have heat exhaustion, but it was a killer ride. There was no way I could go another mile. I was done at 29; there was no reaching 30. The sun even managed to eat through my sun block, not burning my arms and face, but toasting them a much darker tan than they were a day ago.

Ride Summary: 29.19 miles in 2:02:42 hours, at an average of 14.2 mph; rode from home to the Saylorville trails between Johnston and Ankeny and went north to the Mile Long Bridge, then west to Beaver Avenue and back through Grimes on my way home; HOT – high 80’s (feels like 98 – according to the Weather Channel, and ME) – and sunny and humid, with winds from the west at 15+ mph.

Biking - June 24

Another in– it being summer and all – what I’m sure will be a long list of HOT bike rides.

Even though my left knee was in pain and it was the warmest part of the day and I didn’t really feel like riding, I decided to get out on the bike. A quick change of the batteries in my bike speakers fixed my lack of music problem and was probably the deciding factor in me riding today. A quick change and an even quicker charge of the iPod, and I was out the door.

And it couldn’t have been a more AWESOME ride. Aside from the attacking bird, the ride was near perfect. It was hot, sure, and I was sweating, but I was also cruising along very comfortably. It was almost as if I had been out riding every day the past few months. (I have not.) Needless to say, I’m excited about getting back out there soon.
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Ride Summary: 25.11 miles in 1:31:38 hours, at an average of 16.4 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home, with a loop over by Ry’s along my walking course; HOT – high 80’s – and overcast and humid, with only minimal winds.

Week of Working Out - June 21

Here is a list of the exercise I completed during the past week,
June 15th – June 21st.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: 22.07 miles in 1:24:40 hours, at an average of 15.6 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home; HOT – high 80’s – and sunny and buggy and sunny, with only minimal winds.

Sunday: rest

Progress Report XXV - June 21

Weight: 225.2 lbs.
Loss/Gain: + 1 lb.

57.6 lbs. to Goal (170 lbs.)

Exercise Hours: 1:24:40 hours (biking: 1:24:40 hours)

Exercise Distance: 22.07 miles (biking: 22.07 miles)

The Sun Is Not My Friend

I knew it was going to be a tough ride. The sun was out and the temperature was 85° and rising.

It was also 12:15.

Rides after noon in Iowa – in the summer – are never pleasant. But, with RAGBRAI only 28 days away, I had no choice. Train, or die.

I was actually excited to get back out on the bike after a week off (flat tire – and yes, this time I asked at the bike shop to be shown how to fix my own flat tires) because I was given a new speaker to hook my iPod into (thanks Grandma and Steve for the birthday present) that I wanted to try.

Turns out I should have tested the speakers a bit more before setting off on the ride. The sound was terrible and quiet, and after 9 miles I just shut the whole thing off because it wasn’t doing anything but pissing me off. I’m thinking – hoping – that it was just some near-dead batteries causing the distortion and quietness. I’m going to take some new AA’s out there in a little while and fire it up once more. (*crossing my fingers*)

I decided to ride the one ride I know well that takes me out on the country roads instead of staying on the much busier streets in town. I’ve only ever ridden this entire loop once before. It was last year, with Steve, and it just about killed us – heat, speed, and distance. I remembered it was 25 miles (including some extra diversions), and thought it would be nice to know the loop’s true distance.

So I set off.

Like always, my left knee – and my mind and body in whole – didn’t warm up until I was north of Grimes, about 7 miles into the ride. It wasn’t that I was having difficulty keeping a strong average speed, I just felt tired and weak and whiny.

Warmed up, though, I picked up the pace and flew past the “mile-long” bridge over Saylorville Lake. Heading east, out in the country with few cars swinging around to pass me, I was beginning to enjoy the ride. I could see downtown Des Moines off in the distance, could watch the National Weather Service “soccer” ball tower get closer and closer. It was all good.

With a couple miles of downhill/flat road I was able to pedal easily at 20 mph. I pushed it here to help keep my average from falling too much when I hit those last 3 miles of my ride – the uphill battle to home.

And then, 19 miles in, I hit the wall. In all honesty, I’m glad I made it as far as I did. I haven’t been working out regularly in months so I can’t expect to not find that wall waiting near the end of any workout in the foreseeable future.

Tired, cursing, and breathing heavily, I powered up the hill home. I was sure I’d collapse as soon as I unclipped from the bike, or in the very least, puke, but I managed to contain myself.

I know I need to do more of these rides in the sun to better acclimate myself to the conditions I’ll face on RAGBRAI, but I think I’m going to shoot for a shady, slower ride tomorrow. I’m not Superman, you know.

Not yet.
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Ride Summary: 22.07 miles in 1:24:40 hours, at an average of 15.6 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home; HOT – high 80’s – and sunny and buggy and sunny, with only minimal winds.

Week of Working Out - June 14

Here is a list of the exercise I completed during the past week,
June 8th – June 14th.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: 20.85 miles in 1:31:18 hours, at an average of 13.6 mph; rode Altoona to Pleasant Hill, and back, with Steve – entire trail and 3 loops around the Copper Creek lake; cool – high 50’s – and misty and messy, with strong wind from the North.

Sunday: 32.09 miles in 2:07:11 hours, at an average of 15.1 mph; rode Ankeny to Slater, and back, with Steve – with 1.5 loops around DMACC lake at end; warm – high 70’s – and sunny, with moderate winds from the South-South East.

Progress Report XXIV - June 14

Weight: 224.2 lbs.
Loss/Gain: + 4 lbs.

56.6 lbs. to Goal (170 lbs.)

Exercise Hours: 3:38:29 hours (biking: 3:38:29 hours)

Exercise Distance: 52.94 miles (biking: 52.94 miles)

It’s a great feeling to have been out exercising once again. Okay, so I’m sore and tired and not feeling great great, but I am happy to be active once more. (And look: 50+ miles in two days - not bad.)

What I’m not so impressed with is the weight gain. Gah. That’s going to change this week. There are no more excuses for the poor diet choices I’m making. I’m going be counting calories each day. That will help. It has to. I’m almost back to my starting weight.

(There. A smile. Happy, Steve?)

A Need(?) for Speed

Today’s bike ride was a beast. The ride was eleven miles longer than yesterday, with an average speed closer to 2 mph faster! By the last 7 miles I was exhausted. Spent. Legs like noodles and arms nearly too weak to stay on the handlebars.

I rode with Steve from Kyle’s Bikes in Ankeny, on the trail, north to Slater, and then back by way of DMACC, with one and a half loops around the lake. The wind was out of the South-South East, giving us a bit of a tailwind on the mostly uphill ride to Slater. Coming back the wind was against us, so even the mostly downhill ride seemed tough. By the end I was convinced that I had flat tires – what else could explain the sheer difficulty I was having pedaling? (Well, the fact that I’ve not exercised at all the past two months, plus a 20-mile ride yesterday, might have something to do with it.)

My knees and legs are shot. I’m limping around like a much older man tonight. My arms and neck saw some sun and are burned, but not badly. I’ll sleep well tonight. That’s for sure.

And I’ll be right back out there tomorrow, but maybe at a slower pace.
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Ride Summary: 32.09 miles in 2:07:11 hours, at an average of 15.1 mph; rode Ankeny to Slater, and back, with Steve – with 1.5 loops around DMACC lake at end; warm – high 70’s – and sunny, with moderate winds from the South-South East.

Biking in the Rain

Okay, so it wasn’t exactly raining. It was more of a mist, or sprinkles. Still, by the end of the ride we were a mess.

We? I rode with my uncle Steve. He had my RAGBRAI bands and jersey, so we decided to meet for a ride. And let’s face it: we both needed a ride. (We planned for a Tuesday night ride, but were rained out earlier in the week.)

We rode at a good pace for not having been out much (me) and for just having knee surgery (him). The ride out was easier than the ride coming back – uphill and into the wind.

There’s even talk of another ride tomorrow afternoon, weather permitting. I need to be out every day in prep for RAGBRAI. It’s sunny now – I should go out again today…

Ride Summary: 20.85 miles in 1:31:18 hours, at an average of 13.6 mph; rode Altoona to Pleasant Hill with Steve – entire trail and 3 loops around the Copper Creek lake; cool – high 50’s – and misty and messy, with strong wind from the North.

Week of Working Out - June 7

Here is a list of the exercise I completed during the past week,
June 1st – June 7th.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: rest

Sunday: rest

Progress Report XXIII - June 7

Weight: 220.2 lbs.
Loss/Gain: + 0.8 lbs.

52.6 lbs. to Goal (170 lbs.)

Exercise Hours: none

Exercise Distance: none

Week of Working Out - May 31

Here is a list of the exercise I completed during the past week,
May 25th – May 31st.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: rest

Sunday: rest

Progress Report XXII - May 31

Weight: 219.4 lbs.
Loss/Gain: + 4.8 lbs.

51.8 lbs. to Goal (170 lbs.)

Exercise Hours: none

Exercise Distance: none