Monday, September 27, 2004

Jeanne the windy hurricane!

It started Saturday night at about midnight, the howling wind! More wind than rain and I was hoping to fill up the pool! I had a sleepless night with all the wind. Finally when morning came it was still blowing and raining so I couldn't do my long ride. It's times like this I think of a trainer for the garage but rainy mornings don't happen that often. I slept in and got up at 10 since I didn't sleep. Low and behold there was a newspaper in the driveway. So I had a relaxfull morning. But I did feel guilty for missing my training. By Sunday afternoon it was nice enough to take a ride (in the car) to survey the damage that Jeanne caused. All-in-all it looks like we survived another major hurricane!

Today (Monday) I rode with Tony. When I started to leave the heavens opened to a downpour, so I had to wait a few minutes. It must have upset my routine because I found that none of my data was recorded because I didn't start the computers. Ugh! I do know I went 21 miles and had a top speed of 25 mph. But other than that, nada!

Totals for the weak:

Bike 70 miles
Run 15 miles
Swim 4,200 yds

Goals for the weak ending 10/3:

Bike 135 miles
Run 30 miles
Swim 6,300 yds
Pilates 2x's
Weights 2x's

Now that I don't have to go to Orlando this week and hopefully no hurricanes I think I can get back on track.

Wednesday, September 22, 2004

Catching Up

Since last Thursday a lot has happened. Joanne has had the flu and I've been trying not to catch it. Friday I did my normal 20 mile ride with Tony and I felt pretty good. We were suppose to go to Orlando for 4 days leaving on Sat but with Joanne ill, I thought it best that she rest on Sat and then take a leisurely ride up Sunday afternoon for her conference Monday and Tuesday. I was able to get a short 5 mile run in on Saturday and a 11 mile bike on Sunday.

So the weeks totals look like this:

Bike 86 miles
Run 15 miles
Swim 3300 yards

Not what my goal for the week was.

So knowing that I was going to be away Monday and Tuesday here are my weaks goals:

Bike 125 miles
Run 35 miles
Swim 6300 yards

I was able to ride a stationary bike at the Hotel on Monday and Tuesday as well as run on a dreadmill so I did 10 miles on the bike and 5 miles on the dreadmill each day. Today was a ride day. It was dark when I left the house and had to use my red blinky light. It fell off the saddle bag twice during my ride. That kinda messes up the ave speed. It was a pretty nice morning the humidity was less and there was a nice little breeze.

Sky Clear
Temp 74
Humidity 70%
Winds East 5 knts

Course: Pelican Sound Loop
Ave Speed 16.5
Max Speed 22.7
Distance 20 miles
Ave HR 130
Time in zone 3 56:40
Ave in HR in Zone 3 133

I've been riding in the big ring but still trying to keep a 90 BPM candence. So far it seems to work. I've also tried to each more as Chris Carmichael suggested in his book. I seem to have more energy.

Thursday, September 16, 2004

Thursday Ride

I didn't feel like running this morning, I plan to run tonight. So I rode my bike. Stephen who lives across the street from me, rode with me today. He has a nice Specialized road bike with aerobars. Once again I had the Old Steel Monster. Since I'm twice Stephens age, I was a little concerned about keeping up and also having the Old Steel Monster! But I guess he isn't riding very far in his training program since he coaches a local high school cross country team. During the first sprint he dropped me but the other three sprints I dropped him. I thought not bad for an oldman on an old bike.

I had a comment from Coach Dan (see comment below) telling me it's not the bike but the fitness of the rider that makes it happen. Well having ridden the Old Steel Monster now two days and feeling like I could still "hang with the boys" I guess Coach Dan is right. Thanks Coach!

Sky - Partly cloudy
Temp 76
Humidity 89%
Winds Light SSE

Pelican Sound Loop
Distance 21miles
Ave Speed 16.9
Max Speed 24.5
Ave HR 142
Ave HR in zone 3 139
Time in zone 23:54

Wednesday, September 15, 2004

Wednesday on the Steel Monster

Yesterday I took my bike, Roo, to the bike shop to get the rear brake cable and the cadence meter fixed. They were quite busy even though it is "off-season" here in Naples. Glen said it would be Thursday before Clint could get to my bike. Ugh! While I was at the bike shop I looked around to see what Clint had on the floor. It looks like he is no longer selling Giants and Quintanna Roo's because all he has now are Trek bikes.

Since Roo was in the bike shop, I had to ride the Old Steel Monster. So last night I made a few adjustments, lubed the chain and brakes. This morning I was dreading riding the Old Steel Monster as I pumped up her tires. She seemed to do ok with no squeaks or complaints. When I met up with Tony I told him he should go on ahead without me since I was going slow and would hold him back. He said what do you mean slow your doing 18.5 mph! I looked at the speedo and he was right! I was surprised since I felt like I was going slow. It was a little windy because of Ivan off shore by 200 miles, but I was able to kept up with Tony, although I think he was holding back on the straight because of going into the wind.

So here's today's totals:

Sky Partly Cloudy
Temp 74
Humidity 68%
Wind: SSW 12 kts

Distance 21 miles
Ave Speed 17.2
Max Speed 23.0
Ave HR: 138
Time in Zone 3: 54 min
Ave HR in zone 3: 137
Overall time 1:14

Tuesday, September 14, 2004

Another Tuesday

It has been a rather blah day! The sky is overcast with of and on sprinkles. Joanne had a really bad cold yesterday and against my protests she went to work anyway. Actually it was a conference she had to attend. So I got up later than usual and missed my run. I hope to run 5 mile tonight.

I took my bike into the shop to get the brakes fix. He said he was really backed up an it would be Thursday before I could get it back. Ugh. Tomorrow I guess I'll ride the old steel monster.

Monday, September 13, 2004

Missed Ivan

Ivan was suppose to be here today but it looks like he will be moving west of us by about 200 miles. Ivan will not be missed! I was able to get a 25 mile ride in today and since I thought Ivan would ruin my ride, I was happy to get it in. Now all those people who boarded up their homes will be able to take down the boards.

Saturday I swam at the pool folowed by a run. I felt like I was getting into a good stroke when it was time to turn around. I guess it's time to go to the big pool at the college. The pool at FGCU is 100 meters.

Sunday's ride was quite a disaster! Tony noticed my rear tire was soft at 12 miles even though I had pumped it up before leaving the house. So it was back to the house where I found the stem was leaking. As I took the rear wheel off to change the tube, I found the rear brake was "frozen". I had been riding with the brake on for I don't know how long. After putting the new tube in Tony and I worked on the brake. Then the cable broke. So off we went to finish our ride but I have no rear brake. At 20 miles Tony got stung on his stomach by a bee. Then about 2 miles later, a bee got into my helmet and I got stung on the head! Then at 25 miles on the straight section where we try to go fast as we can, I got dropped from Tony's wheel lost my concentration and rode off the road. Fortunately, I was able to maintain control and get back on the road but I was upset at myself. Tomorrow I have to take the bike to the shop, they're closed mondays.

Here are this weeks totals:

Bike: 105 miles
Run 20 miles
Swim 3,000 yds

I got weighted Saturday as well and I lost another 2 lbs. Only 30 more to go!

Friday, September 10, 2004

The New Florida Postcard

Some one sent me this new Postcard. I feel like the clouds of doom are following me.

Today our Managing Director and Owner of the Firm told us we are to leave town on Sunday to escape Hurricane Ivan. He made arrangements for the employees and their families to stay at the Radisson in Ft. Lauderdale Sunday thru Tuesday. The Firm will be covering all expenses! Posted by Hello

Thursday, September 09, 2004

IVAN is on the Way

I just got a call from our neighbor, the community is suggesting evacuation.... Ugh! Where do you go? I don't want to go to a shelter. If you go north you will still get hit. You could go east, but that still doesn't get you away..example Frances.

This storm is on the same track as Charley but bigger that Frances or Charley and is now a CAT 5 Hurricane.

Thursday's Run

I have had a headache for two days now. Since I didn't sleep well and the headache was still on, I didn't feel like running. I did manage to do 3 miles at 9:41 pace...But not the 7 I had hoped.

I just finished Chris Carmichael's book "Food fo Fitness". It has made me question if I am eating enough to support my training. He recommends a balanced diet but high in carbs, which is what I believe. I don't see the need to push protein to the exclusion of carbs. Carmichael recommends arranging your eating to complement your training schedule. If you are in Base Building Stage you should have a nutrition plan that is the same balancing calorie intake with out put but also matching carbs, fat, etc.... It does require some thought and planning to your meals and eating throughout the day. Carmichael is high on Carbs and suggests using a carb loaded drink during exercise... his own I guess. Well we shall see if it works. I'm going to try to increase gradually my intake but still lose 1 lb a week.

They have been paining our offices. Perhaps that is the source of my headache!

Wednesday, September 08, 2004

Wednesday's Ride

Today was the first day since Friday that I could ride due to Hurricane Frances. Even though it wasn't raining, it was threatening. The sky overcast and lightening off in the distance. I rode with Tony this morning, he met me on the beginning of the Pelican Sound loop but he was missing his helmet, so it was back to his house to get a brain bucket. The ride was un-eventful top speed 24.9 and average speed 17 mph. I've had a headache all day and I'm wondering if I have been eating enough to support my level of exercise. More pasta I guess!

Tuesday, September 07, 2004

Surf's Up!

We went to Ft. Myers Beach to see the damage from Charley and Frances. The surf was as rough as I have ever seen the Gulf. The winds were strong as well. We saw many homes damaged and destroyed from Charley. Any homes that had tarps on them were blown off by Frances and now are getting wet.

I feel out of wack! I haven't been able to ride since Fri due to Frances. Did the dreadmill thingie Sat & Sun, had to run instead of ride Mon because of Frances still hanging around with winds at 25 mph plus.

Today I started on my run and the heavens opened with a heavy downpour, lightening and thunder. I had to go back to the house to drop off the GPS and MP3 player.
It's along way to say I got 6 miles in thru the rain. But I feel like my schedule is all out of I've not eaten right since fri so I don't have energy...I haven't slept well because of Frances waking me up...and now I learn the pool is closed due to Frances!

Totals w/e 9/5/04

Swim 3,000 yds
Bike 80 miles
Run 20 miles

Goals w/e 9/12/04

Swim 3,000 yds _ pool is closed
Bike 100 miles
Run 25 miles
Posted by Hello

Friday, September 03, 2004

Ride and Hurricane Prep

We are getting ready for Frances. She is across the state in the Atlantic but there are people that have left Miami to come here. The roads are crowded and there are no vacancies in any hotel or motel. The Tecco Arena (a local hurricane shelter) had 500 people this morning. Our office building is closing at 3 pm to get ready. So we have to leave at 2:30. Last nite I took in the furniture off the outside part of the liana. I'm hoping I will not have to move the furniture from the covered part. My boss wants to go play golf this afternoon since we have to close. He thinks we are going to miss the storm.

This morning was a ride day. While I was tired and my right leg ached a little I was able to get in the 20 miles. On the second pass along the straight-away, Tony pulled for the first half and then I did the last, we saw 27.01 mph. I wish I could maintain that pace throughout the ride.

Sky: Clear
Temp: 74
Humidity: 72%
Winds: 10 kts ENE


Course: Pelican Sound Loop
Distance: 20 miles
Ave. Speed: 17.9
Max Speed: 27.01
Ave HR: 102
Time in zone 3: 32
Ave HR in Zone 3: 135
Overall Time: I goofed with the watch again

Yesterday was a run day

Course: Golf Course
Distance 7 miles
Ave Pace 9:32
Ave HR - I goofed on the watched again

We are planning a 50 mile ride on Sunday and a 12 mile run on Saturday. I don't know what will happen with Frances coming. I can always run, even if it is on a dreadmill at the fitness center. But riding may be a problem.

Wednesday, September 01, 2004

Ride and Yesterday’s Run

Yesterday I did my run but I felt bad. It was very humid and hot 79 and 90% humidity. I did 5 miles the Pelican Sound Loop and was hoping to do 7 since I missed running on Saturday. I felt so bad I didn't write about my run.... I did see a nice snake.

Today was a ride day. It somehow seemed cooler out. Perhaps fall is in the air. I caught up with Tony and we shared pulling duties. It was good to see on the straight-away he pooped out and I had to pull until I was breathing heavy and pooped.


SKY: Clear - bright sunshine at sunrise
TEMP: 75
WINDS: Light E -SE


Course: Pelican Sound Loop
Distance: 22 miles
Ave Speed: 17.9
Max Speed: 25.8
Ave HR: 135
Time in Zone 3: 43:30
Ave HR in Zone 3: 135
Overall Time: 1:09:16