The following equipment is nearing replacement:
Silver Spring,MD 
Bike
  • 6h 28m 14s
  • 93.41 miles
  • 14.44 Mi/hr

RAGBRAI Day 1.  Council Bluffs to Corning

John (jdwright) and I camped near the expo while Dennis (BeCivil) and his friend Andy stayed at a hotel close by.  Jeanette (Nette213) stayed with a friend of hers and Laurie (TheSchwamm) stayed with Kiley (lvthgame).

Didn't get much sleep because of the concert and then all the drunk people around.  But got enough.  Woke up bright and early and started to get ready to lay down some serious mileage. Everyone finally arrived and we took a few photos for posterity (one is coming your way marma, for the website). 

I won't be writing much about the actual riding because, frankly, it would bore you.  But this first day was going to be a long one.  We were staying in a town 30+ miles further than the actual host town.  Three of us (Dennis, Andy and I) wound up going 93+ miles for the day.  Blowing away my previous one day best by almost 30 miles. 

More than anything, this day was about getting our legs under us and starting to get to know each other.  We also started to figure out how we were going to ride as a group.  As a pack, or as individuals.  It wound up being a little of both.  More often than not, we would start out as a group, coming out of a stop town and then break out into groups of 2 or 3 and then sometimes just being singles, depending on the pace, the size of the hills and if anyone had to water the corn (yes, that is how we relieved ourselves ).

This day would prove to be the only day we would get a decent warm up before we had to hit a hill.  We were on the road almost an hour before the first one came and it was quite a long one.  Every day after this, the hill was almost immediately outside or sometimes inside the host town.

By the time we made it to the first meeting town, John was having some gastro issues.  He eventually would hop in the van with Laurie.  Good thing too.  The remaining five of us road on to the host town for the night and only stopped for a few minutes.  It was then that we realized we still had quite a way to go for the day (30+ miles) and not a lot of time to do it in. 

Long story short, us three guys took off, because we knew we had to book it, and Jeanette and Kiley took a shorter route, which way by no means easier, we would later find out. 

2-3 hours later, Dennis, Andy and I finally finished up in Corning.  I was shot.  The hills had conquered me and I walked for what would be the only time the entire week.  There was a short little hill we had to rise but the grade was more than I could handle.  I tried to get up out of the saddle and got two strokes in when my legs said forget it.  So I pulled over and walked the remaining 50 meters to the top where the van was.  We had seen John and Laurie pass us the other direction and I knew they were going to pick up the girls.  They had taken a wrong turn and were also shot.  They were all waiting for us to go to the camp site.

We then all piled into the back of the van for the short 2-3 mile trip out.  I took what would be one of the loveliest showers.  Rain water.  It was cold but mercy if felt good.  We then ate to our hearts content, played with the dogs and watched a beautiful sunset in front of a roaring fire outside. 

Soon it was time for bed and it didn't take me long to cash out.  I was out like a light and day 1 was under my belt.  (Pictures to come soon)

  • RACE DAY: RAGBRAI
I'm almost as nervous about going out to Iowa for RAGBRAI as I am for some of my races.   This is going to be fun.  :)  Leaving for the plane in about 10 minutes.  Have a great week everyone.
 
Sport
  • Physical Therapy
  • 20m

Shoulder

Sport
  • Physical Therapy
  • 30m

Shoulder

So I had my PT eval today.  Was given some homework so I did it tonight.  Probably going to try to do it every morning.  He said I have to do it every day.  Both arms.  Basically I have a weak infraspinatus and lower trapezius. 

Also, I'm not running because of whatever I did to my soleus (sp?).  It is still pretty tender.  So I doubt I will be doing a brick in Iowa during RAGBRAI.

 

Run
  • 29m 05s
  • 2.94 miles
  • 09m 53s /Mi

WU: 10'
MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Damn.  Something happened to my calf/achillies at the beginning of lap 7.  Up to then it felt great.  So I pulled the plug and called Beth to come pick me up (I was at the HS track about a mile away).  At first I thought it was a cramp.  It isn't.  It isn't a pull either.  At least I don't think so.  Maybe it is.  I was really working on keeping a good smooth stride going.  Keeping the pace at and below 8:00/mile but trying to keep it pretty.  Keep it smooth.  I don't think I was over doing it.  We shall see.  Grrr.... this has not been the best of years when it comes to health.  :(

Swim
  • 41m 13s
  • 1645.92 meters
  • 02m 30s /100 meters

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest �score?� (Ex: 43 strokes + 45� = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10�) moderate. 4 x 50 kick (20�) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Thought I could get a small ride in at lunch on the stationary at the gym.  No such luck.  :(  I'm going to have to rethink if I'm trying to do too much.  Maybe I can't do this volume. 
 

Sport
  • Yard Work
  • 1h 00m

crowny2's Training Log


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