Still going

I re-injured my leg when I slipped on some ice last week; I was really bummed, but the healing is coming along and there is almost no pain this morning. The first time I can say that in months.
I have been working out at least an hour every day and two hours most days. My weight is still hovering around 170 which isn't bad given all the holiday parties.

NGU!
Rider

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109 Dats to teh LA Marathon

Stats for November:  Weight is down to 166.8, and my resting heart Rate this AM was 44.  I rode 240+ miles in teh dirt and put in 15 hours on the Climber.  My legg is almost healed, I might not run for another month to make sure its good for the Marathon.

NGU!

In the Dirt Triathlon

http://www.youtube.com/watch?v=ebma6kuGU9Q

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116 Days to the LA Marathon

It really feels good to finally be able to control my weight.  I figure you can't be a competitive athlete until you can control your weight within a couple of pounds.  I dropped below 170 this morning, working out 2 hours a day did the trick! I can drop 3 to 4 pounds a week if I want.

Have a great Thanksgiving, and, well, Never Give Up!

119 days

Went and checked out the In the Dirt Triathlon in Temecula yesterday. That will be my first Tri next year. I think I can win it. Hooked up with my GOOD friend Danny Shaw for the day. The dude rides better than ever, props bro! We hit the trail about mid-pack with the racers and proceeded to pass no less than a dozen of them in the steep hills of Temecula.

We put down 20 miles yesterday and I did another 12 this morning. Going to hit the climber tonight. Expecting to be 167 pounds in two weeks, then start ther serious running for the LA Marathon. NGU!

Rider

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123 days left

I didn't start my marathon training so I continue to rehab my legg. It is almost better, maybe two more weeks. I think I can jump into the training at that point since I am already able torun 16 miles. In the mantime biking and the climber don't hurt my leg so I am continuing to train 2 hours a day and dropping weight at a good pace. I should be under 170 in two weeks. If this were easy...well u know.

Never Give Up!

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127

Down to 175 lbs now, only 10 more lbs to go to my runner's weight.  I can' recall ever being this light.  It feels great.  I'm off for an extended bike ride soon, then work at home for a few hours.  Then a 1100 cal burn before bedtime.

128 days to the LA Marathon

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It has been several days since I posted, but that does not mean there has been no progress.  I have dropped a couple of pounds by implementing a new routine.  I have been doing an hour on the stair climber right before bedtime.  I am burning 1100 calories and going to bed.  The pounds are dropping pretty quickly, but it is TORTURE!  I have also been riding all but 2 days since my last post.  I did not give up!

My leg is getting better, I might delay running a couple of more weeks to solidify the recovery.

Have a great weekend!

139

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Running 3 Miles
Biking 12 Miles

I ran and I biked.  The running sucked and the riding was a blast.  My leg hurts like a beotch.  What’s New!

NGU!
Dan aka Rider

Stats! 140 Days 2 go!

Here are my Stats for Oct 09.
I am swimming riding and running more even though I basically wasted the last week of the month.  I can't seem to get my weight much below 180.  I guess I need to consider a beer reduction...lol

 

		1-Oct-09		1-Nov-09
	Miles	Hours	Miles	Hours
Weight	177.9		179.1
Resting Heart Rate	39		37
BMI	24.8 (normal)		24.9 (normal)
Running	66.78	6:45	76.3	10:46
Biking	138.98	7:09	171.58	14:02
Swimming	0	0:00	3 0r 4 miles?	5 hours?
Off Road Motorcycle	208	9:00	0	0
Other	18	4:00	0	0
Totals	431.76	26:54:00	251.88	29:48:00

141 to go, I don't feel ready

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Rode with the motorcycles this morning, why do they stop and rest?  At least Mountainbiking did not hurt my leg too much this mornign, I was able to forget about the injury at least half of the ride.   Had to fix a flat before I could ride, but I would ride if I had to put a new tire on every day.

Tomorrow is "Stats Day" I don't even want to get on the scale, I don't feel like I have made any progress this month.  Time is running out.

Biking 12 Miles

Have a great weekend.  NGU!

Rider

Only 142 days to go and I am in PAIN!

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Running 3 Miles
Swimming 0
Biking 12 Miles

‘getting back on the horse after a week full of excuses.  I still have a lot of pain in my leg; I hope it gets better soon.  It’s hard enough to get motivated and knowing that it is going to hurt like hell when you train SUCKS!

NGU!
Rider

145 Days to the LA Marathon

Its been a few days since I posted.  I mountain biked for 12 miles after a long day at work yesterday.  I am a little sick and a lot tired; too much fun over the weekend.  I'll get a ride in at lunch today even though there will be 20mph winds.

NGU!

150

Same as as yesterday I ran and I rode. I hope I am doing the right thing working / training through the pain. This decision is going to make or break my LA Marathon.

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151

Rode 12, Ran 5, worked 10, I need a beer.

152

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Its beeen 4 days now without training, and I don't think taking any more day off waiting for my groin strain to stop hurting is going to work.  I decided with some help :) to continue my training at a slower pace.  So today I rode...lol

Biking 13 Miles

Another beautiful day.
NGU!

156 Days to the Marathon

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Running 0

Swimming 500 Yards

Biking 13 Miles

Another beautiful day.  Don't forget the Edwards Airshow tomorrow.

NGU!

157

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Running 0

Swimming 0

Biking 12 Miles – I rode at a decent pace during lunch today, the weather was perfect and since I didn’t run this morning I had energy to spare; it was a blast!

NGU!

158

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Running 5 Miles
Swimming 400 yards
Biking 14 Miles
Pain!  'that's all I have to say bout that.

NGU!

159 -II

12 Mile ride in the howling wind, did I mention that I love to ride?


NGU!

159

I strained a groin muscle working on the washer Sunday, so I am not going to run today.  I think I will try a mellow bike ride and a swim though, for sure I can swim.  Update this afternoom.

NGU!

160

Ran 5.2 today, pretty slow, still recomering from the 16+ I ran on Saturday. I took Sunday off completely.  NGU!

162 Days to the LA Marathon

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Running 16.2 Miles - Yes I ran 2/3 of a marathon this morning. IT WAS TOUGH, and I am sore here and there, but I feel okay.  I ate a peanut butter sandwich while running today, that was a new experience that I need to get used to.
NGU!

163

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Running 5.2 Miles - 8:11/Mile average and 3 miles under 8 minutes!

Swimming 0

Biking 12.4 Miles – Super slow cause I rode with a group today 6 minute miles.

It was a beautiful day in the dez today.  Back to work till 6 or so tonight.  Have a great weekend and …NGU!

164

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Running 0

Swimming 0

Biking 13.4 Miles – 4:29/Mile

I’m having an easy day today, just a bike ride. I tried to go for a swim, but the pool was closed for aircrew training.  Tomorrow will be a complete rest day, absolutely no training!

165 Days to the LA Marathon

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Another Tri-Day

Running 5.2 Miles - 8:28/Mile

Swimming .5 Miles – 45 minutes

Biking 13.5 Miles – 3:39/Mile

This is actually pretty fun.  The coolest thing is that when you workout 3 hours a day you get to, or should I say need to, eat more.  And what helped motivate me this morning.  I looked at that beautiful lunch that my beautiful wifey prepared for me and knew that it was too much to eat unless I went for a run, so in the immortal words of Forrest Gump “I ran.”

166

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Today I did the following training:

5.2 Miles Running – 8:26/Mile

13.5 Miles Mountain Biking – 6:47/Mile

.5 Miles Swimming – No clue how slow

167 II

Went for a 12 mile MTB ride at lunch immediately followed my 30 minutes swimming laps. Swimming sucks too. Today is the first of many 3 hour workout days. Never give up.

Rider.

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167 - Waaa!

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Running was tough this morning, no, it sucked.  My leg muscles ached the whole 5.2 miles and it was freezing cold, in the 30’s.  Somebody call the Waaaambulance!

I plan on getting in a bike ride and or a swim in today too, which I’m sure will equally suck.

169 Days to the LA Marathon

Please follow my blog:  http://roadtoironman2013-danwilson.blogspot.com/

I ran 5.2 miles this morning, uphill against the wind both ways.  Avgerage was 8:27 / mile.

Have a great weekend, do something to stay fit and NGU!

~Rider~

170

Thinking about doing a half-marathon in LA this January; anyone in?  Its only 13.1 miles, a party! 

I ran again this morning and hope to get a bike ride at lunch, I'll update the blog if it happens.  I ran 5.18 Miles at a 8:07/Mile pace, a second slower than yesterday.  Let me know what you did today to stay fit.

I was able to get in my normal 12 mile mountain bike ride in during lunch.  Recorded my best time ever 4:20 / mile pace, beating my previous best by 6 seconds per mile!  Not sure how I ran two days in a row then recorded a record ride too...I must be improving.  I feel great!  Have a great weekend everyone!

Never Give Up!
Rider

171 Days to the LA Marathon

Here are my Stats for Sept 09. I have my weight going in the right direction, but I need to increase the number of hours training. I ran this morning. I ran 5.06 miles at a faster than normal pace, I averaged 8:06 miles. I'm not done though, I hope to get a ride in today too!

		1-Sep-09		1-Oct-09
	Miles	Hours	Miles	Hours
Weight	184.5		177.9
Resting Heart Rate	37		39
BMI	25.7 (FAT)		24.8 (normal)
Running	41	6:35	66.78	6:45
Biking	201	18:07	138.98	7:09
Swimming	0	0:00	0	0:00
Off Road Motorcycle			208	9:00
Other			18	4:00
Totals	241 Miles	24:42:00	431.76	26:54

172

I did not work out today...weird.  Tomorrow is stats day, hope I didn't gain any more weight!

173

5 miles on the hamster wheel before I caught the carrot. Ran 3 solid then 2 interval style...Ran as hard as I could until my heart was jumping out of my chest, then recover, then repeat. Pretty good workout for a rodent.
NGU!
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174

I hope that this is how I feel after the full marathon. I feel great today after running a half marathon yesterday. I felt so good I went for a 12 mile MTB ride this morning feeling fully recovered. I am traveling again so probably hit the hamster wheel in the morning. NGU!

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175

'really was not “feelin it” this morning so instead of the normal 7 miles I decided to just do a half marathon and call it a wrap. Yeah, 13.54 miles at a 9:02 pace that’s what I’m talking about. I kinda get the idea that I better do some more of these longer runs before race day. I feel fine now, but it was challenging.


Never Give Up!

176

Good morning everyone! I rode my mountain bike this morning for 12 miles on the local motorcycle trails. No crashes today; nice finish to the week.
Never Give Up!

177

Happy Friday everyone!  It is a beautiful morning out there, I hope you get out and enjoy it before it gets too hot.  The sunrise over Roger’s Dry Lake is brilliant gold this morning mixed with a healthy runner’s high; spectacular!  While you were sleeping I ran 7.48 miles averaging 8:43 minute miles.  Have a great weekend.  Blog at you tomorrow.  Never Give Up!

Rider out.

178 Days to the LA Marathon

I took some extra time at lunch today and rode 16.6 miles in the 90+ degree heat. I’m learning that when training as much as I have been I can feel the effects of sleep and nutrition more than before. I could tell that the ½ peanut butter and banana sandwich that I ate a 530am had worn off by 10am when I went riding. I can also feel that some protein right after a workout cuts the recovery time dramatically. I have read that when you start to train more that you learn more about your body, its recovery period, nutritional needs etc; I am finding that true now that I have pushed my training over 8 hours a week. My goal is to be training 12hrs a week within the next two weeks. I’ll be adding an hour of swimming to the routine three time a week or more.

Never Give Up!

179

As I ran in the dark this morning, as engineers often do…I thought about turning right at each of the three main intersections to cut my run short this morning.  I figured given the following I deserve an easy day today:

1. My legs are sore from the prior days workouts
2. My ankle that I have broken three times has been bothering me
3. My toe still hurts and is bleeding a little
4. Most of my right forearm is a scab

Then I thought about what I wanted to write in my blog today, and what I wanted to write is that I ran 7.44 miles at the fastest pace so far.  I averaged 8:37 miles, almost the exact goal of my LA Marathon run, so that is what I did.

NEVER Give Up!

180

Not sure why, but my legs are really sore today. I think I might be catching a cold; hope not. Since I'm not feeling well I decided to take it easy on the bike this AM...right. I forgot that plan as soon as my front wheel left the pavement. 4 minute 30 second miles is what I was serving up today. I do love to ride! Sent from my iPhone

181

While the rest of the world sleeps the Ironman trains, at least that’s what I tell myself to get motivated. I ran ALL of the 1:03 in the dark this morning the days are noticeably shorter now.

I ran 7 miles this morning averaging 9 minute miles, not that great. I wasn’t trying to run fast, I was just running along daydreaming and listening to music.

Have a great week, and Never Give Up

182

The best I could do this morning is an hour on the Hamster Wheel (step machine) it said the distance was 3501 steps? Whatever it is at least I did something. Can’t go riding or running; watching my kids.

Never Give Up

Update: Wife came home and went to sleep, kids went to sleep, I went for a ride. 84 degrees out...perfecto! I rode my normal 12 miles. Took one decent dirt nap for good meassure. Bicycle tires in motorcycle ruts make it tricky at times. I prefer scars to tatoos ten fold, and nothing like a good scare to make you feel alive, I got both today.

I watched the 2008 Ironman championships on Hulu this afternoon, you must watch it; very well done.

One Hundred Eitghty Three Days to the Run

I lost count somewhere, but:
It is 183 days until the LA Marathon
Or 6 months, 2 days excluding the end date
Or 15,811,200 seconds
Or 263,520 minutes
Or 4392 hours
Or 26 weeks (rounded down).
There is still plenty of time to loose 20 pounds and train for a marathon.

I’ve started eating protein in the mornings, like I have been told is the right thing to do for years, but ignored. I can actually feel a difference, I feel better when working and recovery seems to be quicker.

I rode the 12 mile Moto loop this morning on my Mountain Bike. I feel great today, hope you do too.

Never Give Up!

185 days to LA Marathon

As I blasted out of the parking lot this morning I thought to myself that it is nice to be back to work. I rode my usual 12 mile loop smiling most of the way and singing along to my heavy metal playlist. I love to ride, and most days that’s what gets my out of bed to go to work. My time was a “smokin fast” 4 minute and 26 second mile average…not bad for being of the bike for so long, might even ne a personal best.

I am pleased that I didn’t gain any weight on my trip, lord knows I ate a lot of crap and drank a lot of beer.

Never Give Up

Home!

Got home at 11 last night. Took the day off to chill w the family. Good to be home. It was a fun but grueling trip. Gonna ride the bike tomorrow and see how my foot feels. Got to get back on track as quick as possible.

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Hawaii 3

Headed home today after flying a local mission. No workout today. Man I am tired this morning and have a long day ahead. Aloha

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Hawaii day 2

I taped up the foot and went surfing again this AM. I had a great time and a tiny bit of exercise. My toe is much better. I can definitely ride now and probably run in a few days. Life is good. Aloha!

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Hawaii

I had an hour between sunrise and work this morning so I hit the beach before sunrise looking to rent a surfboard. Unfortunately after my 3rd wave I cut my toe on the reef an it was bleeding too much to stay in the water. It is also going to screw up my running for at least a week. I am bummed.

I taped my tie up an went to work. We flew to the equator and the International Date Line today the back to Honolulu; boring.

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I forget which day

It's weak but I'm counting the 5 mile hike to the Byron Glacier as a workout. Never Give Up.



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191 Days to train for the LA Marathon

I ran a few miles on the Hamster Wheel this morning. The machine said 4 miles, but it felt like 8. Alaska is beautiful, but a little cold this morning…meeyow! I should have ran outside this morning and got some fresh air. I’ll be sitting on an airplane for 10 hours today, going to see Santa!

Take a moment to think about 9/11 then go on with your life. Never Give Up!

Day? Whatever!

Squeezed in a 5.2 mile run this morning at a blistering 8:22 min/mi. my best, had one 7:43 mile!
In the briefing for today's mission gotta go. Never Give Up.

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193 days to the LA Marathon

I rode the usual 12 mile off road loop this morning at a nominal pace of 4:35/mi. It is gettting too dark to ride in the morning, I'll need to change my riding schedule soon. I'm leaving for Alaska tomorrow(for work), I plan on getting a short run in before we leave. I’ll try to update the blog, but might not be able. I’ll do my best to keep up on the training during the trip, but all the traveling might interfere. Never give up!

194 days to the LA Marathon

Maybe I should change the name of this blog from iron man to tired man.  What an incredible weekend I had riding bikes and motorcycles up in the forest with some of the best people on the planet; I am a lucky man.

We rode about 150 miles of forest trails and 18 miles of mountain bike trails; I didn’t run over the long weekend.  I did run this morning, no GPS, not heart rate monitor, just me and the Kings of Leon.  I ran 7.44 in an hour flat, witch is race pace for me.  Hope your weekend was sweet too; manana.

199?

Finally on the road 10am for 4 days of moto and mtb. Kennedy Meadows is awesome technical riding and I'm riding with a great group of guys. I'll do some work on the bike each morning before the rest wake up. I'll fill you in on all the details Tuesday. Never Give Up!

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200

Thanks to my cushy job, I was able to train again this morning.  Have I told you guys about my job?  My overly generous company allows me to train as much as I want as long as I do it before 6:30 AM or during lunch…who could ask for more?  Anyway enough of this Facebook rant.

I couldn’t smell smoke when I arrived at work at 4:45 this morning so I decided to go for a run in the dark as usual.  I did a 7.22 mile “Pace” run.  A “Pace” run is done at race speed, in my case Marathon speed which is less than 9 minute miles.  I ran the 7.22 miles at an average pace of 8:40 and was getting faster; my last mile on flat ground was 8:09.

201 Days to the LA Marathon

Unfortunately there won't be any work today.  The fires in the LA mountains are covering the Desert in smoke.  I think its best that I sit it out for a couple of days.  I am taking a moto trip up to Kennedy Meadows in a couple of days, hopefully the air up there will be clean.

Here are my stats for the month, kind of so so.  On the negetive side, I need to get my weight under control, but on the positive side my resting heart rate is looking good!  I'll do better next month.

I signed up for the LA Marathon this morning, so I am commited ($125 bucks worth at least).  My formal Marathon training starts 11/16/2009, so I have a few more weeks to slack off like I have been lately.

How about a Tip of the Day, Slacker?
When someone unexpectantly "snaps" at you, give them some space, they could probably use a little "slack."

Have a great day.

Weight	184.5
BMI	25.7 (FAT)
Running	41 Miles	6:35 Hours
Biking	201 Miles	18:07 Hours
Swimming	0	0
Resting Heart Rate	37
Totals	241 Miles	24:42 Hours

202

You never know what’s around the next corner, so preparation is paramount.  Today I drove to work in the smoke from the ongoing fires in LA.  I figured I would not be able to work today.  The smoke cleared up as I approached my beloved Edwards AFB and I began to debate with myself if I should or could ride this morning.

Well what do you know, I broke my personal best pace by 3 seconds per mile, not much, but I’ll take it!  I rode the usual 12 mile loop Averaging 4 minute and 28 second miles.  Tomorrow is stats day where I tell you how fat I am and how hard I’ve worked to stay that way.  See Yah!

203

I’ve started to develop a pattern on my running days. The minor aches and pains of this 46 year old body don’t go away until I get three to four miles down. I ran a tad over 7 miles today. I forgot to start my Garmin so I don’t have exact numbers, but somewhere between 7 and 7.5 miles. Pretty slow pace over 9 minute miles, it was difficult to run this morning on so many levels. Never Give Up!

204 days until the LA Marathon

Good Morning. I am pleased to write that I did NOT have tire problems this morning. Eesh! I rode the local motorcycle trails this morning. I love it when the moto guys do a double take when they see me up on the ridgeline. I passed a couple of guys resting, come on dudes, you have motors! I rode 12 miles, burned 802 calories, should make up for the endless pasta I had last night at the O Garden. Have a great weekend. Tomorrow is another foo foo shoe day, blah! Don't forget to sign up for the LA marathon Tuesday, they are limiting the number of entries this year.

205 to go

On the bike this morning did the usual 12 miles off-road in 54 minutes and 11 seconds. Had to stop twice to put air in the front tire; I can’t believe I have had tire problems every day this week, I guess my luck just ran out this week. Tomorrow is my rest day, but I’ll probably take a short ride in the morning and then run on Sunday. You all have a great weekend.

206

Road to Ironman, whew! What am I thinking? I not a world class athlete, not yet anyway. Baby steps and short term goals, are the only way to keep on track, the only way to keep me sane amongst all the training, pain and ibuprofen that lies before me. March 21, 2010 the LA Marathon, I’m calling that a baby step? Holy crap, what have I gotten myself into?

I ran 7.24 miles this morning. The pace was decent; all of the miles were below 9 minutes which is my unspoken Marathon goal. Average pace was 8 minute and 39 second miles.

207 days to the LA Marathon

On the bike this morning, pressing hard like I had a goal or something. Unfortunately had to stop and fix a flat, too many flats lately damn it! Even with the flat I put down a respectable 55:29 for the 12 miles (fixed the flat with superglue and CO2 in 2 minutes) and felt like I did some good.

-208 days to the LA Marathon

Not feeling very chatty this morning. Body is still beat up from racing with a flat front tire (crashing). I set out this morning to do 5 and ended up running 7.5 miles and averaging just below 9 minute miles. I felt good while I was running, but I feel like crap now. Have a great day – Never Give Up!

-209

WOW, I feel like I was used as a punching bag last night. I have bumps and bruises everywhere, they will heal soon, but that W (win) lasts forever!

I forgot my towel this morning and contemplated not working out. That would have been weak! I rode my usual 12 miles at a slow pace this morning, just out for the fun today not the fitness. I need a day to recover from the race. Showered up and dried off with paper towels…NO EXCUSES!

-210

I won my desert race today. Rode the last 40 miles on a flat front
tire. Tough!

I am celebrating! 3 more wins to make expert.

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I owe you a decent report, so here ya go:

It was what it was. It was about a perfect weekend. We missed our family; It wasn’t the same without them. We sat without needing to speak, we talked too. It is such a calm experience hanging with someone that IS you. Thanks for coming this weekend kiddo.

Well the “official” results aren’t out yet but the finisher board had me finishing 1st in my classification. That should reduce the number of required transfers to 3 for an expert plate. I rode the last 40 miles on a flat front tire. Now I know why most guys that pit with a flat front tire quit. It was a tough call to go back out into the desert rocks with a lame machine. It was a tough ride. But wait I have data...

The data is surprising. My max heart rate recorded during they race was 10 bpm greater than I have ever experienced. Before today I thought my Maximum heart rate was 170, but it hit 180 during the race today. The data indicates that this race was equal to at least triple my normal workout. Time in cardio zone 5 was an incredible 1 hour and 28 minutes, zone 4 was 45 minutes. What this ultimately means is that, at least from a cardio point of view, I have the capacity to significantly up my game, and that the dicision to quit racing sould be revisited.

Ahh, mountain bike on Monday - blis.

There is no way your weekend was as better than mine, but I hope it was AS good. C YAHh!

-211

I don't know what to do with myself this morning. The family an most normal people are asleep and I am not working out. Today is recovery day for the race tomorrow.

I am going to wear my HR monitor during the race tomorrow to see how much of a workout Desert Racing is scientifically.

I'm thinking that the first of every month will be stat day. I'll give you all the gory details of my work and results. I'll include stuff like resting heart rate time and distance spent
in each activity. BMI, weight and maybe a picture. Any thoughts on what else I should track?

Well I guess I'll go hook up the 5th wheel and get going. Blog you tomorrow.

Dan

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-212

It’s a Dancing in the locker-room, 5FDP, singing in the shower, one hander, tail whipping, and fist pumping Friday. On the bike for a respectable, 2 seconds of my best, ride this morning. Knees are still holding up too!

As I was about to ride off in the dark this morning, a coworker approached me in the parking lot. She said “them coyotes is out there waiting for you”, I laughed and thought it’s the cougars in the office that scare me, not the coyotes in the desert.

The apple to my tree is joining me this weekend at the races for some Daddy Daughter alone time; I’m looking forward to that.

Wish me luck at the races, you might not hear from me until Monday and then again maybe you will.

Happy Birthday Dad!