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:

Weather:
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

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.

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!

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!

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'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!

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 wack....plus 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

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.

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

TRAINING

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.

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.

WEATHER

SKY: Clear - bright sunshine at sunrise
TEMP: 75
HUMIDITY: 80%
WINDS: Light E -SE

TRAINING

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

Weekend Fire Destroys Landmark

The Burnt Waterloo Station Mexican Cantina

Saturday night, when no one was looking, the Waterloo Station Mexican Cantina burned not quite to the ground but almost! Here is what is left of the building. Was it lightening or gasoline?

More of the Burn Coffee Bar 

Coffee Bar 

Bar 

They're back

Today it took me 1 hr 19 min to go the 19 miles to work. Between the construction on 41 and the tourists it was bumper to bumper traffic. Ugh! I guess season is starting early.

I did get to ride on Sunday even though I was tired from golf on Saturday (see below). Tony and I rode 30 miles with and ave pace of 17 mph. We did the Coconut Point ride and of course we stopped at Pelican Landing for a snack and to watch the boats. I was quite tired and was happy when the ride was over. I did feel guilty however since Tony went on to do 40 miles.

Here are the totals for the week.

Bike 92 miles

Run 13 miles

I still haven't got back into the groove since my surgery. I need to find time to swim.

Goals for the week:

Bike 125 miles
Run 25 miles
Swim 3,000 yards

Today I rode with Tony. We had a turtle cross the road in front of us...well he was sitting in the road. We stopped and carried him to the other side (good Karma). We were stopped by another cyclist. He wanted to know if he could join us. We told him yes but then after Tony and I rode away we realized this guy was about 25 and real fit. As slow as we go he may not want to ride with us or we may regret inviting him to join us.

WEATHER

SKY: Clear - bright sun
TEMP: 79
HUMIDITY: 90%
WINDS: Calm

TRAINING
Course: Pelican Sound Loop
Distance: 25 miles
Ave Speed: 16.0 mph
Max Speed: 24.1
Ave HR 122
Time in Zone 3: 52:30
Ave HR in Zone 3: 133
Overall time: 1:22:08

Saturday Golf at Tiburon

Joanne teeing off at Tiberon!

Joanne drove the green at 13!

Saturday we played golf at the Greg Norman designed golf course Tiburon with our friends Barbara and Bill. It was a fun day of hitting the little white (or in Joanne's case yellow) ball and chasing it. Tiburon is a beautiful golf course developed by WIC and designed by Greg Norman. It is the host of the Shark Shoot-Out in November. It is on our reciprocal list and Joanne and I have always wanted to play there, so no time like the present.

After golf we had a wonderful lunch in Sidney's Pub with excellent service from Michael.

Mr. Bill...where did my ball go? 

The pro golfer Joanne at lunch in Sidney's Pub 

Lunch with Barbara & Bill at Tiburon