Friday, December 04, 2009
the above really reads like someone cares, which is not the intention.
i care. the start of this blog marked the start of my transformation. a transformation i had no clue was coming.
a transformation to what? to a better fitter me? to the high school me? to a happy sober husband and father? to the greatest recreational will county cyclist evar?
i have pictures. i have stories. i have this blog. it can be done. when they say it can not, point them my way.......
Monday, November 16, 2009
Saturday was the Gobbler Hobbler. The 4th edition for me. I was running this one solo with no little speedy buddy to chase and no family to cheer. This is an out and back course that is nothing but flat. Weather was a huge factor last year, but not this year. Forty-five degrees, Sun & no Wind when the gun went off at 9am.
I really wanted to see a 4 and 5 on the clock. In other words I wanted my 3rd personal record in four races. A bit greedy for a cyclist don't you think? My last 5 training runs leading up to the race were solid. They felt good and I can tell I am oh so close to finding some running form. However, this cyclist doesn't / hasn't / won't / can't log enough running miles to be so greedy.
BAM. I found a pacer. In fact, I found two pacers. First, a guy who was targeting 7 minute miles. Second, a familiar female runner running consistent 7:15 miles. The dude dropped off at mile two after a mishap through the water station. He was fading anyway, so I grabbed on to the FF (familiar female).
I started to fad as I usually do around mile 4. FF was fading a bit too, but still out front. As we hit the 5 mile marker I pulled up next to her and said; "Are we going to see that 4 and 5 on the clock." She replied with "I hope so!" and with that being said I stepped on the gas.
Official time was 45:43 for a new 10K personal record. Miles 4 and 5 were 7:22 miles, but I finished strong with mile six @ 7:11. Very satisfying effort.
Sunday was suppose to be the Red Eye 8K, but I was having some odd knee pains Saturday night and decided to skip it. It goes down as a DNS. My fall racing season has been a solid one with 3 PRs in 4 races.
Sunday wasnt a total wash. I mean, a sore knee can't stop a cyclist :). I logged 38 cold, wind, & slow miles on the Giant. Man, I need to find more bike time while these 40 & 50 degree temps are still around.
Friday, November 13, 2009
November is here with it's time change, shorter days AND beautiful October like weather. It has left me wanting. Despite being oh so close to feeling good on the road running, this nice weather is messing with my plans.
This weekend is looking perfect for two early morning rides. However, its 18K weekend for me. Saturday is the Gobbler Hobbler 10K and Sunday the RedEye 8K. Already signed up and ready to go for both. The Gobbler Hobbler is a nice little race with a flat out and back course. I have done it the past three years and normally the weahter has been cold, windy, & crappy. The RedEye is a new race for me, both event wise and distance wise.
I may skip the 10K in favor of a group ride Saturday morning. If my normally group is still rolling out? Maybe I should just make this a Double Double weekend. Two running races and two afternoon bike strolls? I do enjoy a good challenge.
Anyway, I had an expensive lunch at Panera with custom wheel guru Psimet yesterday. Stay tuned for details and clarification on how one can combine expensive and Panera. Later.
Monday, November 02, 2009
i ramped up the speedier efforts the last two weeks in an attemp to, uh well, run faster. going into the run i had some tight hamstrings, which i dont normally experience. i did not have good vibes as i warmed up. things were tight, popping, snapping, cracking, and so on.
plus, i really need a lot more base miles. any base for that matter. i didnt run all summer and only have 150 miles in my sneaks this year. yet, i am running faster than 2007 when i set all my running PRs and did a little thing called the Chicago Marathon. something has to give, possible my left knee.......?
the race was the Canal Connection put on by the Starved Rock Runners Club in Utica, IL. normally a great downhill run along the I&M Canal Path with a slight uphill finish in downtown Utica. unfortunately, part of the path was flooded due to all the recent rain. the route was now an out and back starting and finishing in Utica. It made for a congested course, but otherwise no big deal.
my target was 7:30 miles. we went out a bit fast since i dislike running in crowds and wanted to hit the path out in front of the masses. i say we, because my little running buddy and life long pal was with me. he is sneaky fast and regularly runs sub 8 minute training miles, something i rarely do. i was hoping to stay with him the entire way......
we approached the turn around and started seeing runners coming back in. you know the really fast folks. despite being a little sick, my little buddy seem energized by the leaders. he gradually picked up the pace and as we made the turn back he hit the gas. i have seen him do this before, in 2008 at the Soldier Field 10 Mile Race where he left me in the dust at mile 8. this time i hung on.....almost that is.
at mile 4 i felt like i hit the wall and was slowing signficantly as he zoomed away. the opposite is true if you look at my splits. i maintained my pace well. he just decided to go go. this is where his proper base building pays off and mine doesnt.
in the end he got me by 40 seconds and just missed his 45 minute goal. me, i smashed my previous 10k PR of 47:17.
so where is the speed coming from? i dont think i am in better shape then the Fall 2007. no way, no how. what i am better at is suffering. i am better at being at my limit for extended time. i may be almost comfortable at my limit which could mean it is no longer my limit. that is cool.
Garmin Connect - Activity Details for Canal Connection 10K
Sunday, October 25, 2009
i am not getting slower.
in fact, i am 4 seconds faster.
i headed out to the local high school track this morning and ran a mile. no prep, no training, just doing it. the end result was 4 seconds faster then the last time i did the birthday mile, 2007, the year i ran a marathon.
older, not slower, even just seconds, they make us feel good. later.
Saturday, October 17, 2009
Shared via AddThis
....or maybe not. later.
Friday, October 16, 2009
Saturday morning looks to be cold and wet for the group ride. this means the turn out will be small. last week it was 35 degrees, sunny and very calm, but only four riders showed. it was cold for sure, but very doable and in another month we will be begging for these conditions.
so, with this fair weather bunch i could be riding solo. i will be there at 7:30am that is all i know.
later that day i plan to participate in the Scarecrow Scramble. this will be my first time doing this event and on paper it looks like it could be a nice family affair. my little princess is signed up for the 50 yard tot dash too!! she is super fast, just ask her.
sure the double double is not all that impressive considering the time gap between and the run only being a 5k. that being said, i normally don't do anything in a group easy. if anyone shows for the group ride it's on. if a dude in a vampire costume passes me on the run, it's on.
uh, the double double, it's on. later.
Friday, October 09, 2009
and paths must seperate.
So I say goodbye.
Goodbye shaven legs.
Goodbye peak fitness.
Goodbye Tuesday Night Worlds.
Goodbye most awesomely odd tan.
I will miss you. I will wait patiently for your glorious return. Later.
Sunday, September 27, 2009
i love a good challange. yesterday was my hometown 5k race. back in 2006 this was my first "race" and longest run. yes, 3.1 miles was a long effort back then.
i was not really sure what to expect this year. with only 100 running miles in my sneaks i figured it would be uncomfortable. the distance isn't an issue and my fitness is solid with 3300 cycling miles to date. however, running with speed can hurt. especially if you haven't attempted to do so in over a year.
i was running with my best friend since high school. he is a fast little dude who has really taken to running this year. i just wanted to keep him in my sights. i did that until the very end. plus, my left leg did not fall off or explode.
21:57 was the time and a PR by 35 seconds. not to shabby for a middle aged cyclist.
Thursday, September 03, 2009
just like late season 2008, i am tweeking my fit as the 2009 season nears an end. so, in order to get my arse better situated on my toupe i have this; Thomson Elite Seatpost, no setback.
psimet.com delievers the goods once again.
Friday, August 28, 2009
Sunday, August 16, 2009
Wednesday, August 12, 2009
although, last week and this week a thing called life has jumped up and bit me in me arse. i have only three rides, with last nights Tuesday Night Worlds effort being extremely poor.
yet the 200k of the DD is calling this Saturday.
Elevation Gain: 14,988 ft
Total Distance: 130.1 miles
Average Grade: 4
Rest Stops: 6
me being me, i want a better finish than last year, which was 8:23 ride time / 9:38 total time. i know, whine, complain, sandbag, but still expect to be better. ah, that is the way of the roadie.
Friday, July 31, 2009
last summer July and August were about quantity.
fast forward to July 2010. i just finished my last ride of the month and have 434 miles for July. these are good miles. some of the best i have ever ridden.
since returning from Colorado i find it hard to trudge out solo on the old flatland routes that i call home. instead, i have been hitting up a couple group rides. the Tuesday Night "Worlds" ride is short and fast. the Saturday LBS ride is longer, but a step below in speed, when compared to Tuesday.
both are challenging and contain several stronger rides than i. i am having fun with them and the obvious progress i am making. endurance has always been my thing on the bike, but my recent tangos with speed have me thinking........
Friday, July 17, 2009
Tuesday, July 14, 2009
Monday, July 13, 2009
Monday, July 06, 2009
Second, I love me some numbers.
2009 Bicycle Tour of Colorado Stats:
-553.17 miles (6 days of riding)
-35:24:46 Saddle Time
-15.6 mph average speed with a 49.4 mph max
-132 bpm average HR with a 197 bpm max
-81 rpm for the average cadence
-33,285 feet climbed
--13.54 miles of dirt road to the top
--2,730 feet climbed on that dirt road
--9.4 mph average
--148 bpm average with 160 bpm max
--79 rpm average cadence
--12,126 feet above sea level
--17.1 miles of climbing
--3,015 feet climbed (During the 17.1 miles)
--10.5 mph average
--136 bpm average with 156 bpm max
--79 rpm average cadence
--12,095 feet above sea level
--53:41:33 saddle time
--Memories that will last a lifetime
We are still posting pics and ride reports for the trip over at our BTC Blog. Link, "Getting High" is to your right.
Thursday, July 02, 2009
Tuesday, June 30, 2009
I have plenty of pictures and videos to share, but just need time to sort through them all. Stay tuned to the official BTC blog we started for those. You can find it via the Title Link for this post.
chew on these quick hitters:
-6 days of riding.
-35 hours on the bike
-33,000 feet of climbing (Garmin #)
-crossed the Continental Divide Twice
-earned the respect of serval mountain goats
-ate 32 PB&J samiches
Wednesday, June 24, 2009
Tuesday, June 16, 2009
the departure for Colorado is this Friday. need i remind you fantastic folks that this ride averages out to 92.5 miles per day?
my cycling fitness is at an all time high. 700 miles ahead of last year at this time. if counting hours (trainer and rides) i am 60 hours ahead of last year. i feel like the time has been well spent.
all of that being said, i needed a mental boost. i needed to be out on the bike for 5hours plus. thus, i mapped out a 100 mile route and hit the road at 7:00 am. i had two bottles of HEED and one Water, a Cliff Bar, two Hammer gels, and a plan to stop around mile 70 for more fuel. the weather was the opposite of my Saturday 40 miler, PERFECT.
first 70 miles were decent, but something was off. the old stiff neck of days past was up and causing troubles with my entire back. the wind was not calm anymore and coming out of the North West at a decent clip. the little gas station didn't have any cold samiches. after some water and a snickers i started to head back home which just happens to be all North and West.
the first 70 were around 18.4 mph pace while the last 26 were at 15.7 mph. not only did i suck it all the way back home, but i didn't even obtain the joy of seeing 100 roll over the cyclocomputer. man i really wanted off that bike around mile 80.
pre ride maybe i thought my alleged superior fitness would yield a herculean effort. i don't know?? later on i realized the SSSCSF was not a failure. i got what i needed out of this ride. mentally and physically i met the challenge. i finished and i re-learned how important on the bike nutrition is.
Saturday, June 13, 2009
Tuesday, June 09, 2009
Wednesday, June 03, 2009
Monday, June 01, 2009
Thursday, May 21, 2009
i am suffering. not from a hard training day on the bike, but from Mother Nature. i turned 30 and started having some mild Spring time allergies. at 35 they are now interrupting my life. since i don't have time for this and every over-the-counter medication known to man that fights allergies doesn't work for me, i will spend lunch time at the Urgent Care today.
i need quick fix. three day weekend. Saturday is clear and free. Colorado is on my brain. i will be riding and putting in some serious efforts.
i need a pump me up right now. despite my recent lack luster efforts on the bike my numbers to date show i am headed in the right direction.
1-1-09 to 5-17-09
- 109 total hours of bike, trainer, and running
- Bike = 1017 miles for 61 hours
- Trainer = 46 hours
- Running = 2 & 1/2 hours for 15 miles
1-1-08 to 5-18-08
- 75 total hours of bike, trainer and running
- Bike = 572 miles for 34 hours
- Trainer = 31 hours
- Running = 9 hours for 61 miles
thirty four hours ahead of last year. all winter focused on building the engine for steady long climbs. Four weeks to go.
thinking about it, i guess the training is likely the reason my allergies are blowing me up. an extra 30 hours out on the rode sucking down the Spring Time air = le suck.
be safe, ride on, and enjoy the holiday weekend.
Wednesday, May 13, 2009
i paid a visit to EndureIT Sports yesterday during my lunch break as i needed some Hammer Nutrition products. they carry a nice selection with pricing just below Hammer's online site. this shop caters to the triathlon crowd, but i do ride with them from time to time on the weekends. i have had several nice conversations with the owner, who is an accomplished Iron Man.
he ask what i am training for and i spit out my normal reply, "i don't race, just love riding and being in shape." OK, i did mention i have a little 500 mile ride in Colorado this June. i say i am about 4 weeks ahead of last spring to which he replies, "I can tell, you look fit."
i need to visit this shop more often. :)
click the title for a nice write up on my recent training trip to Cross Plains, WI.
Tuesday, April 28, 2009
i like working towards one or two main goals each summer.
- 2006 it was losing weight and getting healthy. 70 pounds dropped.
- 2007 was the Chicago Marathon. i ran & survived in extreme conditions.
- 2008 was all about cycling and mileage goals.
- 2009 is the year of climbing.
climbing, but aham23 resides amongst the plain fields of the great Midwest where the steepest hill is his driveway. i know, it's crazy, but it's what we cyclist do. we do crazy and enjoy it. i take a lot of pleasure in knowing that i want to do, plan to do, and do do (ha i said do do) what most can't and many won't.
i am not easing into the climbing either. it starts in June with the 2009 Bicycle Tour of Colorado. a seven day tour, with six days of riding up and down the Colorado Rockies for 500 + miles. the route will take me to 10,000 feet and beyond. it will be epic.
note to self: "self what in the hell were you thinking? the most miles you have ever covered in a week is 248 and a month 704."
July will bring RAIN (ride across Indiana), which i love. every schedule needs a fast and furious 160 mile effort. RAIN is mine. i am sure i will want to PR in it if the cycling lords permit.
August is back to the hills. the Dairyland Dare 200k was a brutal 130 miles with 12,000 feet of climbing last year. i suffered so much i plan to go back.
September will show up and attempt to bring an end to my cycling season. my body and mind normally need a break from the the road around this time of year. not this year. this month will be my second "peaking." i have thoughts of traveling to Georgia for an extended weekend of Mountain love that includes the Six Gap Century.
what is next???? uh, i think that is enough. in fact, i need to find my bike and get to those driveway repeats......
Saturday, April 18, 2009
Thursday, April 16, 2009
on it. For the cost I found it dissapointing, especially the rear
adjustment mech. Plus the medium was a bit too small. So, back up on
eBay it went.
I went back to Bell (yes I know Giro and Bell are the same) and
purchased locally in case a return is needed.
Bell Volt (large) in White and Silver. It fits and me likes. It hits
the road this weekend.
Tuesday, April 14, 2009
Friday, April 10, 2009
Wednesday, April 08, 2009
Saturday, April 04, 2009
Friday, April 03, 2009
Tuesday, March 31, 2009
Monday, March 30, 2009
so, i am like a high school kid this week. i have some carryover vacation time that i am using for the balance of this week. Spring Break is in full effect.
what to do??? what to do??? i got some ideas. first, ride my bike no matter the weather. second, ride my bike no matter the weather. third, ride my bike no matter the weather. no matter the rain, the wind, the SNOW, the wind, the rain, the SNOW. no matter. you hear that MN?!@!?
toss in some possible water park family fun, at home movie theater fun, downtown museum family fun, and this week should be good. sure i will have to do some work at home as not to get buried, but the key is at home.
kicked off the Spring Break with 3o miles this afternoon. i actually enjoyed mashing the last 10 miles back home into a 18 mph headwind. i just imagined i was following the goat on a Rockie Mountain high...................
Wednesday, March 25, 2009
Sunday, March 15, 2009
Thursday, February 26, 2009
My Life Would Suck Without You - Kelly Clarkson (shut it, i love her)
Dead and Gone - T.I. featuring Justin Timberlake (shut it, love JT)
Foo Fighters - The Pretender (get'r pumped up song)
Monday, February 23, 2009
Saturday, February 21, 2009
Wednesday, February 18, 2009
there are some great images from the 09 TOC being posted over on BF. mad props to those sharing them with the masses.
am i the only one who looks at this picture and becomes jealous? jealous of the uphill grind up Sierra Mountain suffering like a wet and cold dog. i cant be the only one???
Tuesday, February 17, 2009
Friday, February 13, 2009
anyway, it was 55 miles at a pretty aggressive pace for February. i met up with Psimet and some of his Bicycle Heaven crew for the ride. after weeks of solid indoor training i was looking forward to seeing instant results...........i did not.
i take forever to get warmed up, you know, find Stella's Groove. i think i did around mile 40ish and pushed it pretty hard the rest of the way in. i popped with about 3 miles to go. it felt good.
i did tweak my chronic pain the butt left IT band and knee. nothing too serious me thinks. while the body has been resting this week the mind has not. you know, a promotion never means less work!?@?!
with my current rig in the shop and my old rig not really in riding shape i may have to drag the mountain bike out this weekend for some limestone path cruising.
peace out yo.
Wednesday, February 04, 2009
My First Love.
Originally uploaded by aham23.
another week, another business trip. good thing is my Mom and the Home Office Headquarters are in the same town.
My Mom keeps everything. plus in her line of business her basement ends up filled with M&M Candies. i love me some M&Ms. i am talking milk, dark, peanut and top secrect stuff. i was down there after dinner and sitting in the corner was this, my first bike. purchased for a troubled youth at the age of 13.
ah, the memories. seriously, this thing brought me freedom and excitement and fun. i would watch Lemond on TV then race around town. me and mook would map out a route then race it one at a time, both using this bike, and timing it with a digital watch. freedom i say.
i took the wheels off and put her in the trunk. she is coming home with me. thank you Mom.
anyone know a good mechanic??
Monday, February 02, 2009
Sunday, February 01, 2009
Friday, January 30, 2009
Monday, January 26, 2009
Sunday, January 25, 2009
Wednesday, January 21, 2009
Friday, January 16, 2009
Wednesday, January 14, 2009
Friday, January 02, 2009
2008 was my 3rd year of roadie adventures. i continue to enjoy cycling immensely. i pushed myself on the bike more then any other year. running was pretty much non existent, but that was ok.
these were some of my key events of 2008:
11.8.08 - Gobbler Hobbler 10k - 48:50
11.2.08 - Canal Connection 10k - 50:19
9.28.08 - Harvest 5k - 23:27
9.20.08 - Psimet Invitational - 67.2 miles / 3:07 rt
8.16.08 - Dairyland Dare - 131 miles/8:23 rt - 9:23 total
8.10.08 ABR Time Trial (2man with Psi) - 50K / 1:24 = complete sufferfest & 100% FUN.
7.12.08 - RAIN - 160 miles/7:56 rt - 9:03 total
7.4.08 - JBC 4th Metric - 62 miles/3:16 rt
6.1.08 - Udder Century - 100 miles/5:06 rt
5.31.08 - BFNIC Double or Nothing - 64 miles/4:09 rt
5.24.08 - Soldier Field 10 - 1:29
4.27.08 - BFNIC Spring Classic - 60 miles/3:60 rt
4.26.08 - birth of the Double or Nothing - 24 miles / 2200 feet climbing / 25 mph winds = EPIC
Total Cycling Miles = 3182
-my personal best by 600 miles. included topping 700 miles in August.
-logged outside rides in 9 of the 12 months.
Total Running Miles = 235 miles
Total Trainer Hours = 50
i really had some nice cycling moments this past year. i started participating in a local bike shop's Saturday group ride. they call it a "B" group ride, but several of these efforts yielded 19 mph plus averages for the 40 miles. i found myself being one of the stronger riders and that was a nice feeling. Psimet and i tried out the Spin Doctors (club know for their "hardcoreness") and i was pleasantly surprised at how strong both of us rode.
the BFNIC Double or Nothing weekend was likely my favorite of the year. 62 miles with 6200 feet of climbing on Saturday followed up on Sunday with 100 miles in 5 hours. it was early in the season, back to back hard efforts, with a great bunch of riders. man, that was too fun.
i think the moment that defines my 2008 season took place at the Dairyland Dare. a lovely 200k ride with 12,000 feet of climbing. the mileage was around a 100 and the road was Shop Hill. i wanted to stop, heck i wanted to quit.
i wanted 2008 to be my year of cycling and i think the goal was achieved. i maxed out my time over the summer to get those miles. i started the year off with a nasty IT Band issue, but after that i avoided injury. i took time off when i felt the burnout rolling in (September). i will get more mileage in 2009, but that will require more cold weather riding.
despite a higher mileage goal for 09 it will not be "the year of cycling, part two." no, there are big fish to fry or should i say big mountains to climb for 2009........