Friday, August 1

Day - Friday, 8/1
Ride Type - Indoor Training
Ride Distance - 16.23 miles
Ride Length - 00:50:00
Avg Speed - 19.5
Avg Cadence - 85
Avg Heart Rate - 125
Max Heart Rate - 135
Calories burned - 1511
Total Training Distance To-Date: 352.96 miles

Thursday, July 31

Day - Thursday, 7/31
Ride Type - Indoor Training
Ride Distance - 14.79 miles
Ride Length - 00:45:00
Avg Speed - 19.7
Avg Cadence - 87
Avg Heart Rate - 122
Max Heart Rate - 138
Calories burned - 1430
Total Training Distance To-Date: 336.73 miles

Tuesday, July 29

Day - Tuesday, 7/29
Ride Type - Indoor Training
Ride Distance - 19.52 miles
Ride Length - 01:00:00
Avg Speed - 19.5
Avg Cadence - 95
Avg Heart Rate - 123
Max Heart Rate - 138
Calories burned - 1715
Total Training Distance To-Date: 321.94 miles

Monday, July 28

Day - Monday, 7/28
Ride Type - Indoor Training
Ride Distance - 14.24 miles
Ride Length - 00:45:00
Avg Speed - 19.0
Avg Cadence - 93
Avg Heart Rate - 132
Max Heart Rate - 155
Calories burned - 1156
Total Training Distance To-Date: 302.42 miles

Sunday, July 27

Day - Sunday, 7/27
Ride Type - Indoor Training
Ride Distance - 15.41 miles
Ride Length - 00:50:00
Avg Speed - 18.5
Avg Cadence - 91
Avg Heart Rate - 124
Max Heart Rate - 140
Calories burned - 1189
Total Training Distance To-Date: 288.18 miles

Saturday, July 26

Day - Saturday, 7/26
Ride Type - Indoor Training
Ride Distance - 14.56 miles
Ride Length - 00:45:00
Avg Speed - 19.4
Avg Cadence - 86
Avg Heart Rate - 137
Max Heart Rate - 147
Calories burned - 1341
Total Training Distance To-Date: 272.77 miles

Thursday, July 24

Day - Thursday, 7/24
Ride Type - Indoor Training
Ride Distance - 15.64 miles
Ride Length - 00:50:00
Avg Speed - 18.8
Avg Cadence - 86
Avg Heart Rate - 136
Max Heart Rate - 148
Calories burned - 1299
Total Training Distance To-Date: 258.21 miles

Wednesday, July 23

Day - Wednesday, 7/23
Ride Type - Indoor Training
Ride Distance - 13.88 miles
Ride Length - 00:45:00
Avg Speed - 18.5
Avg Cadence - 85
Avg Heart Rate - 130
Max Heart Rate - 1349
Calories burned - 1060
Total Training Distance To-Date: 242.57 miles

Tuesday, July 22

Day - Tuesday, 7/22
Ride Type - Indoor Training
Ride Distance - 13.54 miles
Ride Length - 00:45:00
Avg Speed - 18.1
Avg Cadence - 90
Avg Heart Rate - 132
Max Heart Rate - 145
Calories burned - 989
Total Training Distance To-Date: 228.69 miles

Monday, July 21

Day - Monday, 7/21
Ride Type - Indoor Training
Ride Distance - 13.28 miles
Ride Length - 00:45:00
Avg Speed - 17.7
Avg Cadence - 89
Avg Heart Rate - 136
Max Heart Rate - 156
Calories burned - 957
Total Training Distance To-Date: 215.15 miles

Sunday, July 20

Not sure on any stats, but I did a simple 2 hour hike on Mount Tam today. It was gorgeous up there. Really foggy in the city and most of the way in the car up the mountain. But when we got to the trail head, we were just above and beyond the fog ring. Mostly flat, a little climbing, but hiking appears to be like biking is for me. I can probably just go and go and go as long as I eat and hydrate and have good gear. :)

Sunday, July 13

Day - Sunday, 7/13
Ride Type - Indoor Training
Ride Distance - 16.41 miles
Ride Length - 01:00:00
Avg Speed - 16.4
Avg Cadence - 89
Avg Heart Rate - 119
Max Heart Rate - 135
Calories burned - 1175
Total Training Distance To-Date: 201.87 miles

Tuesday, July 8

Day - Tuesday, 7/08
Ride Type - Indoor Training
Ride Distance - 13.43 miles
Ride Length - 00:45:00
Avg Speed - 17.9
Avg Cadence - 88
Avg Heart Rate - 123
Max Heart Rate - 135
Calories burned - 970
Total Training Distance To-Date: 185.46 miles

Monday, July 7

Day - Monday, 7/07
Ride Type - Indoor Training
Ride Distance - 12.75 miles
Ride Length - 00:45:00
Avg Speed - 17.0
Avg Cadence - 88
Avg Heart Rate - 123
Max Heart Rate - 136
Calories burned - 918
Total Training Distance To-Date: 172.03 miles

Saturday, July 5

Day - Saturday, 7/5
Ride Type - Road Training
Ride Distance - 38.79 miles
Ride Length - 02:48:40
Avg Speed - 13.8
Avg Cadence - 80
Avg Heart Rate - 145
Max Heart Rate - 184
Calories burned - 3099
Total Training Distance To-Date: 159.28 miles

Friday, July 4

Day - Friday, 7/4
Ride Type - Indoor Training
Ride Distance - 13.73 miles
Ride Length - 00:50:00
Avg Speed - 16.5
Avg Cadence - 93
Avg Heart Rate - 126
Max Heart Rate - 147
Calories burned - 987
Total Training Distance To-Date: 120.49 miles

Thursday, July 3

Ran at the gym for 30 mins. No stats, but was incredibly sweaty...

Tuesday, July 1

Day - Tuesday, 7/1
Ride Type - Indoor Training
Ride Distance - 12.54 miles
Ride Length - 00:45:00
Avg Speed - 16.7
Avg Cadence - 94
Avg Heart Rate - 124
Max Heart Rate - 135
Calories burned - 901
Total Training Distance To-Date: 106.76 miles

June 30 Indoor

Day - Monday, 6/30
Ride Type - Indoor Training
Ride Distance - 8.32 miles
Ride Length - 00:30:00
Avg Speed - 16.2
Avg Cadence - 92
Avg Heart Rate - 125
Max Heart Rate - 135
Calories burned - 597
Total Training Distance To-Date: 94.22 miles

ALC7 Down, Time to Start Training for 8!

The ride was awesome. I rode 503 out of 545 miles. Not bad on a first effort. Naturally, I must go again so that next year I can ride all 545 miles. So time to start training and keep my general fitness level at least where it is if not continuing to improve. :) I'm going to combine my last two week's activities into this one post and then be better about routine posting.

Day - Sunday, 6/15
Ride Type - Road Training
Ride Distance - 20.0 miles
Ride Length - unknown
Avg Speed - unknown
Avg Cadence - unknown
Avg Heart Rate - unknown
Max Heart Rate - unknown
Calories burned - unknown
Total Training Distance To-Date: 20.0 miles
*Note - I didn't bring my computer but we did the Lake Merced loop - roughly 20 miles. :)

Day - Monday, 6/16
Ride Type - Weight Training

Day - Tuesday, 6/17
Ride Type - Weight Training

Day - Tuesday, 6/17
Ride Type - Indoor Training
Ride Distance - 11.3 miles
Ride Length - 00:45:00
Avg Speed - 15.1
Avg Cadence - 85
Avg Heart Rate - 123
Max Heart Rate - 133
Calories burned - 789
Total Training Distance To-Date: 31.3 miles

Day - Thursday, 6/19
Ride Type - Indoor Training
Ride Distance - 15.31 miles
Ride Length - 01:00:00
Avg Speed - 15.3
Avg Cadence - 87
Avg Heart Rate - 123
Max Heart Rate - 134
Calories burned - 1082
Total Training Distance To-Date: 46.61 miles


Day - Friday, 6/20
Ride Type - Cross Training - Intervals on Treadmill

Day - Saturday, 6/21
Ride Type - Weight Training & Cross Training - Intervals on Treadmill


Day - Monday, 6/23
Ride Type - Weight Training


Day - Tuesday, 6/24
Ride Type - Weight Training

Day - Tuesday, 6/24
Ride Type - Indoor Training
Ride Distance - 11.55 miles
Ride Length - 00:45:00
Avg Speed - 15.4
Avg Cadence - 87
Avg Heart Rate - 122
Max Heart Rate - 140
Calories burned - 818
Total Training Distance To-Date: 58.16 miles


Day - Thursday, 6/26
Ride Type - Indoor Training
Ride Distance - 11.83 miles
Ride Length - 00:45:00
Avg Speed - 15.8
Avg Cadence - 89
Avg Heart Rate - 124
Max Heart Rate - 136
Calories burned - 844
Total Training Distance To-Date: 69.99 miles


Day - Saturday, 6/28
Ride Type - Indoor Training
Ride Distance - 15.91 miles
Ride Length - 01:00:00
Avg Speed - 15.9
Avg Cadence - 90
Avg Heart Rate - 129
Max Heart Rate - 142
Calories burned - 1138
Total Training Distance To-Date: 85.9 miles

I keep trying to get skinny :)

So I spun for an hour tonight. I had to get some miles in and some time in the saddle as well.

Day - Wednesday, 5/14
Ride Type - Indoor Training
Ride Distance - 15.2 miles
Ride Length - 01:00:01
Avg Speed - 15.2 mph
Avg Cadence - 86
Avg Heart Rate - 125
Max Heart Rate - 135
Calories burned - 1066
Total Training Distance To-Date: 1239.48 miles

Back-to-Back and Tired-Too-Tired

We rode a back-to-back today. We settled on 35 miles as it was foggy, a bit damp, pretty cold in the beginning and at points, very head-windy. :( but we accomplished a back-to-back and damn - I was almost comatose by 10pm.


Day - Sunday, 5/11
Ride Type - On Road Training
Ride Distance - 34.81 miles
Ride Length - 02:39:08
Avg Speed - 13.1 mph
Avg Cadence - 78
Avg Heart Rate - 132
Max Heart Rate - 175
Calories burned - 2347
Total Training Distance To-Date: 1224.28 miles

China Camp Part Deux

We did China Camp again today - solo. Still beautiful, not as windy. A little more leisurely.


Day - Saturday, 5/10
Ride Type - On Road Training
Ride Distance - 63.60 miles
Ride Length - 05:18:37
Avg Speed - 12.0 mph
Avg Cadence - 76
Avg Heart Rate - 133
Max Heart Rate - 183
Calories burned - 4708
Total Training Distance To-Date: 1189.47 miles

A Letter from My Cycle Buddy

ALC has a position called Cycle Buddy. They are cyclists who have ridden the ride before and who work with the foundation and with their cyclists to answer questions, be a source of support and to generally cheer on the folks who put their asses in the saddle to help end HIV/AIDS.

Here is an email that come out today from my cycle buddy - Kari. Yes, it went to every one of her cyclists that she is "responsible" for. But still, the message is beautiful, and if you had the chance to meet Kari, you'd know that she would mean every word of this. :)

Dear Shawn,

I'm sitting on an oversized window sill, just big enough for my 5'3" self in the ALC office here in SF. Below me and to the left is 6th Street and straight ahead I can see the bustle of Market St. I've stepped away from the computer, from the emails, phone calls, and planning meetings to spend some time, some real time, thinking about what and how you might be feeling right now. I've been remembering all I felt with my first ALC experience and if I were right in front of you now, I'd simply say, "I promise, everything will be just fine. Trust me."

I know I don't have to tell you what day of what month it is as I'm sure you are well aware of the "just-around-the-corner" arrival of June and what it means to you, of all it means to you. If you are anything like I was back then, you might be super nervous and overwhelmed. I clearly remember thinking, "What if I just called in sick to the Ride? Can't I do that?" You may be obsessively checking the packing list wondering how in the world you are going to find time to get everything together. Or maybe you refresh your homepage every five minutes checking for those donations to finally post. Maybe though, if you're an experienced veteran ALC rider who has this whole thing figured out, or you're just one of the lucky ones born with an innate sense of calm, you may just be relaxing, excitedly awaiting Day 1, the skinny dipping spot, the "Cookie Lady", and Bradley.

Whatever the case, whatever stage of this experience you're in, and whatever you feel about this Ride, your ability to do it, your fundraising, or any and all of the above, I challenge you (as if you need another challenge!) to stop everything for just a moment. Clear your mind (if you can), close your eyes, and just sit in "why" ALC is so important to you. Why are you so committed? What about this event, this community, this time in your life moves you into action? Who were you when you first signed the registration form and who are you now?

The answers to those questions will act as the greatest of filters for every worry and concern to pass through. They will clean the gunk and grime off the "have to's" and "should's" and "what have I done's". Keeping your focus on the purpose (whatever that is for you) will enable this Ride, this experience, and the people you come in contact with to transform you. The details, the seemingly millions of little "i's" to dot and "t's" to cross will become possible.

I know how you feel. I truly do and I'm writing today simply to remind you of the incredible person you are to take on this challenge. You can do this. But even more importantly, you ARE doing this. Everything up until now is part of the whole. You are part of the whole. When I think about "why" I do the work I do here at ALC, "you" are one of my answers. Thank you for meaning so much to me.

May your purpose be the tailwind pushing strongly at your back.

Here's to a fantastic ride!

Your forever devoted Cycle Buddy,

More Fat Burning

More indoor, more fat burning


Day - Wednesday, 5/7
Ride Type - Indoor Training
Ride Distance - 11.44 miles
Ride Length - 00:45:01
Avg Speed - 15.3 mph
Avg Cadence - 87
Avg Heart Rate - 119
Max Heart Rate - 131
Calories burned - 803
Total Training Distance To-Date: 1125.87 miles

Fat Burning

More indoor training to try and burn some fat off and keep my ass conditioned to the saddle after the century.


Day - Monday, 5/5
Ride Type - Indoor Training
Ride Distance - 14.22 miles
Ride Length - 01:00:03
Avg Speed - 14.2 mph
Avg Cadence - 92
Avg Heart Rate - 118
Max Heart Rate - 131
Calories burned - 957
Total Training Distance To-Date: 1114.43 miles

Yesterday I rode my first CENTURY - meaning, I rode 100 miles! I went with my lesbians and sis-in-laws - EPL and JT. It began in Santa Rose and went thru the Russian River wine country. The weather was PERFECT, the hills were challenging and I did it - I didn't think I'd make it to lunch at mile 70, and then that hateful final hill at mile 92 was, well...HATEFUL. But I made it. And my stats were not all that bad:

Day - Saturday, 5/3
Ride Type - Outdoor Training
Ride Distance - 100.00 miles
Ride Length - 07:22:51
Avg Speed - 13.5 mph
Avg Cadence - 75
Avg Heart Rate - 142
Max Heart Rate - 190
Calories burned - 7886
Total Training Distance To-Date: 1100.21 miles

Day on the Ride

Every year, ALC hosts Day on the Ride - which is an approximation of what a typical day on the actual ALC ride will be like. There were tons of people, lots of them familiar and we had a great time. Our ride was from Golden Gate park, up to Nicasio Valley Reserve and back. There were rest stops, sweep vehicles (vehicles that patrol the ride route and pick up those who have mechanical trubs and get them to the next stop) and fun, fun, fun.

Unfortunately, I had to utilize the sweep vehicles not once, but twice! ARGH. My back tire trubs continued, and I popped a tube about 8 miles outside of the lunch stop in Nicasio - which was the half-way mark. Some of you may ask, don't you know how to change your own tire? Well, yes... I do. But the external tire I had on the wheel set was so tight on the rim, I broke 3 tire irons trying to change it myself. I got swept into lunch and the bike tech tent managed to change my tire.

I ate, rode out again and then popped my back tire AGAIN about 3-4 miles outside of the final water/rest stop in Fairfax (about 3/4 of the way through the ride and only about 25 miles from home). I didn't have a spare tube and knew I'd not be able to get the damned tired off anyway, so I got swept again. At Fairfax, there was a great bike shop and I hoofed it across the street and $60 later, I had new rim tape, a good tube and a new puncture-resistant external tire that fit my rim better. PROBLEM SOLVED.

So I rode back into the city on my own and that was sort of nice to just ride solo. I always love riding with others, but sometimes it's nice to be out on the road alone... :)

Here's my stats:

Day - Saturday, 4/26
Ride Type - Onroad Training
Ride Distance - 72.45 miles
Ride Length - 06:02:11
Avg Speed - 12 mph
Avg Cadence - 76
Avg Heart Rate - 144
Max Heart Rate - 193
Calories burned - 5546
Total Training Distance To-Date: 1000.21 miles

Tuesday Training

Indoor training - much of the same - nothing to write home about, but here's the stats:

Day - Tuesday, 4/11
Ride Type - Indoor Training
Ride Distance - 10.48 miles
Ride Length - 00:45:42
Avg Speed - 14.2 mph
Avg Cadence - 92
Avg Heart Rate - 127
Max Heart Rate - 149
Calories burned - 740
Total Training Distance To-Date: 937.76 miles

More Distance, More Hills

So yesterday I rode another ALC ride... from the North end of SF, near GG Bridge, up to Marin, all the way up to China Camp (BEAUTIFUL!!! right on the water - amazing!), back down, then hopped on Paradise Drive for the Tib Loop and came home. It was CRAZY windy on the ascent back to and going across GG. So much so that it blew me OFF my bike. I luckily was able to clip out in time to get my foot on the ground, so I didn't eat it and I didn't damage Clyde. But it was rough. So harsh that it sounded like a contant very loud hum of machinery along the bridge, but that was the sound of vibration the metal of the bridge was making from the wind!!!

I rode with my lesbians (finally - it'd been forever) but also we hooked up with the 3 J's again! It was awesome to see them again- they're such nice folks and will be additional friendly faces on the ride. And who knows, maybe my first set of East Bay friends!

Here's my stats from yesterday...although it's missing about 5-8 minutes of time, probably 200 calories roughly and maybe a mile of distance. I popped a tube JUST before the ascent out of Sausalito, roughly 5-6 miles from our finish. DAMN! Luckily I had lesbians in tow to help :) ! And while changing the flat, JT held my bike computer and then forgot to get it back from her for the uphill to GG. But I got it back before we traversed the bridge.



Day - Saturday, 4/19
Ride Type - Onroad Training
Ride Distance - 64.95 miles
Ride Length - 5:15:25
Avg Speed - 12.0 mph
Avg Cadence - 82
Avg Heart Rate - 142
Max Heart Rate - 190
Calories burned - 4849
Total Training Distance To-Date: 926.92 miles

More Indoor, Please

To keep my awesome momentum for the week, I got up early (and I mean EARLY ) again today and rode Clyde indoors - more fat burning:

Day - Thursday, 4/16
Ride Type - Indoor Training
Ride Distance - 12.82 miles
Ride Length - 0:45:00
Avg Speed - 14.11 mph
Avg Cadence - 93
Avg Heart Rate - 124
Max Heart Rate - 134
Calories burned - 735
Total Training Distance To-Date: 861.97 miles

Keep On Truckin'

This morning, I woke up at the ass-crack of dawn (5:40am to be exact), met my neighbor/friend/tentmate/cycle buddy extraordinaire Danny, and we went went to Gold's and did cardio. I ran intervals for 35 minutes. I have decided to not keep those stats as I don't get the same level of detail and also don't trust those machines' calorie burning estimates as much as my heart rate monitors, but I since my monitor is part of my cyclocomputer, it won't measure calories if I'm running in place. :(

But I cross trained and feel good about it!!

Getting Serious

So I completely skipped a week of training and cross-training because I was busy, lazy and then had one of my oldest and dearest friends in town from NYC. So although I justified that laziness that week, now, with the ride only 6 weeks away, the time has come for NO slacking and much training and back-to-back rides, etc. Plus, I'm hoping to strip off maybe another 10 pounds of weight before the ride, just so I'm that much lighter up the damned hills. So when I cross train indoors on Clyde, I'm trying to concentrate on keeping my heart rate in the fat burning zone, because when I train on road, it mostly stays at the cusp if not fully in the cardio zone. No problem there, but I want to also take this opportunity to get a little leaner. :)

So I was a good boy - I mounted Clyde and rode him while I watched TV this evening. Here are my stats:

Day - Monday, 4/13
Ride Type - Indoor Training
Ride Distance - 11.72 miles
Ride Length - 0:50:01
Avg Speed - 14.1 mph
Avg Cadence - 89
Avg Heart Rate - 121
Max Heart Rate - 134
Calories burned _ 783
Total Training Distance To-Date: 849.15 miles

WOO HOO!!

I broke $5K and as such - I get this year's really gorgeous jersey, FREE!


thank you SOOOO much to every one who has donated thus far!! If you have not and you wish to....

CLICK HERE

Long Distances, Y'all!

Today I rode with an ALC group that began in the Peninsula - in Palo Alto - and was mostly flat and geared to get mileage up. I made it about 1 mile out of the start point and realized that I had left my helmet in my friend's truck. ALC rules include that every rider must ride with a certified helmet at ALL times. No one even noticed. I was like - why is my head so damned cold? - and then had to loop back and get it. Thankfully the guy who gave me a ride was behind me so I stopped him and grabbed his keys. At any rate, I did fine, met some great new people - espesh Jessica, Joanna and Jarod - the 3 J's. They live out in the East Bay in Berkeley, I think. I hope I get to ride with them again. They truly were awesome.

The route was mostly east, across the Dumbarton Bridge, through Fremont, out to Niles and back. It was pretty close to the midpoint but the Dumbarton Bridge is BORING. And WINDY later in the day. Something about it being in a little valley of marshland, around water, it warms up in the sun, creates wind, blah blah blah. I just know it's not fun to ride into headwinds. BOO!

Roughly 5 miles from the finish, we were cooking along at like 18 mph, I blew a flat. I yelled ahead to Jess, but she didn't hear me. So there I am outside of a church, during a wedding *they were outside taking photos* and cursing like a longshoreman on leave. Some lesbians also on the training ride stopped to help, thankfully, as I had the wrong tube (what is my luck like?) and they pitched in. So I rode in with them, at a considerably slower speed, but was happy for the break and got to know one of the ladies a little bit as we finished. ALC is a wonderful community....

Here's my stats:

Day - Saturday, 4/5
Ride Type - On-Road Training
Ride Distance - 65.79 miles
Ride Length - 4:41:44
Avg Speed - 14.0 mph
Avg Cadence - 78
Avg Heart Rate - 141
Max Heart Rate - 184
Calories burned - 4622
Total Training Distance To-Date: 837.43 miles

Running Wednesday

I was a good boy again and got up VERY early, met my buddy Danny on the corner and we were at the gym by about 6:20 this morning. YIPES. I ran a 45-minute version of my interval training, burning about 500 calories and covering 3.51 miles. I ran a total of 18 minutes. Not bad an accomplishment by 7:05 a.m., huh?

Chalk another one up for the Man

It was all about fat-burning tonight :)

Day - Monday, 3/31
Ride Type - Indoor Training
Ride Distance - 13.66 miles
Ride Length -1:00:00
Avg Speed - 13.7 mph
Avg Cadence - 89
Avg Heart Rate - 123
Max Heart Rate - 132
Calories burned - 892
Total Training Distance To-Date: 771.64 miles

Tib Loop - SoCal Style!

My buddies Philip and Craig drove up from the Inland Empire (sounds sexy doesn't it?) and joined me and my neighbor/buddy/tentmate Danny for the Tib Loop. We had fun.

Day - Saturday, 3/29
Ride Type - Road Training
Ride Distance - 46.89 miles
Ride Length - 3:50:27
Avg Speed - 12.2 mph
Avg Cadence - 83
Avg Heart Rate - 143
Max Heart Rate - 191
Calories burned - 3771
Total Training Distance To-Date: 757.98 miles

Keeping up with it

I'm pretty proud of myself. I'm keeping up and moving forward. I did a lot this week. :) Note my speed, mileage and other stats are a little "low". I have decided that a few times a week, I will spin in my trainer and concentrate on just spending time in the saddle, consciously remaining in a fat-burning heart rate zone the entire time to take some more weight off. Every ounce less I weigh is an ounce less I have to pull the 545 miles in June. :)

Day - Thursday, 3/27
Ride Type - Indoor Training
Ride Distance - 11.30 miles
Ride Length -00:52:31
Avg Speed - 12.9 mph
Avg Cadence - 93.
Avg Heart Rate - 129
Max Heart Rate - 143
Calories burned - 727
Total Training Distance To-Date: 711.09 miles

On the "Road" Again

Yay I'm so proud of myself. I managed to get up and put in an hour on Clyde this morning while catching up on last night's epi of Big Brother 9. Now I gotta kick it in gear and get to work.

Day - Wednesday, 3/26
Ride Type - Indoor Training
Ride Distance - 13.30 miles
Ride Length -1:00:00
Avg Speed - 13.3 mph
Avg Cadence - 93.7
Avg Heart Rate - 139
Max Heart Rate - 167
Calories burned - 849
Total Training Distance To-Date: 699.79 miles

The Resurgence of X-Training

So after my ass was handed to me on Saturday's ride... I was toast that day and Sunday. But I woke up at 5:30 (sometimes I wonder, WHY?) and was at the gym and on the treadmill by 6:00 AM today. I knocked out 30 minutes of intervals running - so ran for a total of 12 minutes. Not bad, considering I haven't done intervals on Clyde in almost 3 weeks and I haven't run in about 2 months, at a minimum.

I gotta step EVERYTHING up - not just mileage on the road.

Total mileage
Cross training

It's time. The ride is only 68 days from today. HOLY SHITE!

Lagunitas and White's Hill

This was my farthest ever gone, my hilliest ever climbed, my worst mood I've even been in on Clyde, EVER. The planets were NOT aligned. My stats don't look so good - but, I made it. I stayed on my bike and I powered through. PERSEVERANCE. IT WILL BE MY SAVING GRACE!

Day - Saturday, 3/22
Ride Type - Road Training
Ride Distance - 57.37 miles
Ride Length - 4:38:49
Avg Speed - 12.3 mph
Avg Cadence - 80
Avg Heart Rate - 150
Max Heart Rate - 194
Calories burned - 4159
Total Training Distance To-Date: 686.49 miles

Los Altos - Woodside - Portola

Me and Eliza went for a diddy down south, had a great time. A little chilly but really fun!~

Day - Saturday, 2/17
Ride Type - Road Training
Ride Distance - 31.86 miles
Ride Length - 2:20:48
Avg Speed - 13.6 mph
Avg Cadence - 82
Avg Heart Rate - 143
Max Heart Rate - 176
Calories burned - 2251
Total Training Distance To-Date: 629.12 miles

Indoors Again

Day - Tuesday, 2/17
Ride Type - Indoor Training
Ride Distance - 13.38 miles
Ride Length -1:00:00
Avg Speed - 13.4 mph
Avg Cadence - 92
Avg Heart Rate - 151
Max Heart Rate - 181
Calories burned - 858
Total Training Distance To-Date: 597.2 miles

Another Merced Loop

Day - Sunday, 3/9
Ride Type - Outdoor Training
Ride Distance - 19.73 miles
Ride Length - 1:33:42
Avg Speed - 12.6 mph
Avg Cadence - 78
Avg Heart Rate - 141
Max Heart Rate - 181
Calories burned - 1272
Total Training Distance To-Date: 583.88 miles

Cross Training in Tahoe

So this weekend, I went to Tahoe for a ski trip. I figured it would be total fun and also a great way to cross-train. The weather ended being totally bunk in SF (high winds, rain), so I wouldn't have been able to train on-road anyhoo.

But despite my doing awesomely well on the slopes, on run 7 or 8 on Saturday, around 1:30 pm, I crashed. A third fall to my right shoulder found me wincing in some major pain and feeling like I couldn't raise my right arm without howling in pain.

After a very cute ski-bound EMT came over and checked me out, I found myself being whisked down the mountain in a stretcher and headed for the ER clinic. Thankfully no bones were broken, but I separated my Acromio-Clavicular or AC joint. Not major by any means, but also not very comfortable either. My friend refused to snap a pic of me being strapped into the stretcher despite my asking, so I have nothing to memorialize that bumpy trip down the mountain. The weekend overall was still awesome, but I think I'll be off-road for 2-3 weeks while my shoulder heals. Guess me and Clyde and the Blackburn are about to get really really close. :(

Here's some pics of the AC joint.

Paradise (Tib) Loop Again!

I knocked out the Tib/Paradise Loop again with my buddies JT and EPL. It was beautiful as always, and I kicked Camino Alto's ASS. I rode up it at a good solid pace and actually held a light conversation and didn't think I was going to have a heart attack. My pace was a little on the slow side, but... multiple consecutive days in the saddle are paying off overall!

Day - Sunday, 2/17
Ride Type - Road Training
Ride Distance - 36.31 miles
Ride Length - 3:02:24
Avg Speed - 11.9 mph
Avg Cadence - 76
Avg Heart Rate - 135
Max Heart Rate - 182
Calories burned - 2548
Total Training Distance To-Date: 564.15 miles

Presidio Hills

So San Fran can be pretty hilly. There is a regular hill-climbing clinic in the Presidio neighborhood. I had friends that back in November told me I should be tackling the clinic in January. I laughed at them and told them maybe March or April.

I stepped up and did it in February. My Garmin ran out of juice, so I didn't capture any of my data unfortunately, but I kicked total ass and really was amazed at what I can do. The climb up Arguello alone was something. :) My buddy and this-year tent mate Danny was with me and he totally kicked ass as well. WOO HOO!

FYI - the estimated mileage was 18.

Mileage To-Date - 527.34

Happy Valentime's Day

Yes, I know I misspelled it. It's one of those common misspoken items, like "supposably" or "for all intensive purposes". Whatever.

Still on track, fuckers. And I broke the 500 mile mark. I figure I'll break 1500 by the time June 1 rolls around.

Day - Thursday, 2/14
Ride Type - Indoor Training
Ride Distance - 13.24 miles
Ride Length - 1:00:00
Avg Speed - 13.2 mph
Avg Cadence - 93.8 (AWESOME!)
Avg Heart Rate - 150
Calories burned - 851
Total Training Distance To-Date: 509.84 miles

IN TEARS

If anyone out there is reading this on a regular basis, you will notice that my thermometer jumped SUBSTANTIALLY today.... from $875 to $3800. And I am at my desk, in tears, so overjoyed at peoples' compassion and effort and thought, love and support. And almost all of that is from the generosity of my colleagues at my job and the generous matching program that is a benefit to our employees. Literally, $1250 of donations from my coworkers became $3600 total through matching.

LIFE IS WONDERFUL!!!!!!!!!!!!!!!!!!!!!!!

Super Sunday!

I know - I can hardly believe it too, but I actually rode three times this week, twice on-road and two days IN A ROW - WOOT WOOT! I am back on track with a vengeance. Today we took it easy, but me, JT, EPL and Danny took on the easey-peasey-japanesey Lake Merced Loop. Nothing major, but still - more time in the saddle. And with the ride only about 3.5 months away, that's the name of the game!!!

Day - Sunday, 2/10
Ride Type - On-Road Training
Ride Distance - 21.48 miles
Ride Length - 1:55:48
Avg Speed - 11.2 mph
Avg Cadence - 76
Avg Heart Rate - 131
Calories burned - 1424
Total Training Distance To-Date: 496.6 miles

Sassy Saturday

The weather was finally something worth writing home about this weekend, instead of the pissing rain that we've been dealing with over the past month to six weeks. THANK GOD!

To celebrate, I think I did what lots did... I vowed to get outside and see the sun and do something sporty. Of course, that had to involve Clyde. So me and two of the lesbians went on an ALC training ride in South Bay - in Palo Alto, through Woodside, down Canada Road to Sawyer Camp, then doubled back exactly the way we came. Met some great new peeps, including a really handsome man who lives in San Jose who has a really nice tush - I should know as I rode behind it for about 30 minutes. YUM! :)

Here's my deets...

Day - Saturday, 2/9
Ride Type - On-Road Training
Ride Distance - 36.42 miles
Ride Length - 2:40:11
Avg Speed - 13.6 mph
Avg Cadence - 80
Avg Heart Rate - 151
Calories burned - 2542
Total Training Distance To-Date: 475.1 miles

Shameful but getting back on track

Shit it's been a Loooooooong time. Too long. But now that it's into Feb, no time to waste on procrastination and/or excuses of feeling ill, cold, stress from personal life, etc. I got up and did it, and if the damned rain will still stay away this Sat, me and two of the 'bos are going to do a 36 miler. It should really kick my ass, but gotta start back up somewhere...

Here are my stats for today:

Day - Wednesday, 2/6
Ride Type - Indoor Training
Ride Distance - 13.18 miles
Ride Length - 1:00:00
Avg Speed - 13.2 mph
Avg Cadence - 87.7
Avg Heart Rate - 152
Time above zone - 00:00:00*
Time in zone - 0:00:00*
Calories burned - 836
Total Training Distance To-Date: 438.7 miles


*I still haven't figured this out yet - I know - Lame! I'll do it later.

Kickin' my ass, Part Deux

If you look at the dates, it's been a while since I've been on Clyde in ANY fashion. I'm still awaiting test results, but the doc suspects I am either pre- or early-ulcer. After picking up some pretty severe nausea on Christmas Eve and keeping it for two weeks, along with a headache that comes and goes but mostly comes for about two weeks, I decided to go in and see the doc. Thankfully I'm on some med that is treating the symptoms right now and they seem to be helping. Not that an ulcer is any big deal really, but feeling like you may vomit pretty much all the time is not a big helping hand to thinking about getting on the bike or treadmill and putting in a tough hour of interval training.

This morning I almost quit at 30 minutes - but I powered through despite the fact that my headache came knocking at about 20 minutes into the workout. It will be interesting to see how I feel the rest of the day. And keep your fingers crossed - I have my first road ride in almost a month on Saturday. It's a pretty easy 30 miler in the East Bay. My neighbor Danny is supposed to be going with me. Let's hope I make it!

Day - Thursday, 1/17
Ride Type - Indoor Training
Ride Distance - 13.54 miles
Ride Length - 1:00:00
Avg Speed - 13.5 mph
Avg Cadence - 84.6
Avg Heart Rate - 153
Time above zone - 00:00:00*
Time in zone - 0:00:00*
Calories burned - 874
Total Training Distance To-Date: 425.52 miles


*I still haven't figured this out yet and I've got to get to work - so I'll do it later.

Kickin' my ass!

Crap - I've not been on Clyde in two weeks - and boy can I tell now that I just finished an hour on him? My ass hurts like it did on my first few rides. It's kind of unbelievable just how much frequency in the saddle makes a difference in how well your ass handles that time. But I had to and I did... I've even already cleaned my house and changed my bed linens too. What a productive Sunday!!!

Day - Sunday, 1/6
Ride Type - Indoor Training
Ride Distance - 13.38 miles
Ride Length - 1:00:00
Avg Speed - 13.4 mph
Avg Cadence - 89.7
Avg Heart Rate - 160
Time above zone - 00:39:00*
Time in zone - 0:18:00*
Calories burned - 859
Total Training Distance To-Date: 411.98 miles

*This is still just an estimate - I gotta do some more research on how to pick apart timing and heart rate. Maybe I should read the owner's manual or the Help files on the application? :)