''If this isn’t nice, I don’t know what is.'' K.V.

Visit my supervising teacher for next year

Along with the students I will be working with

Great bunch, wild kids, a handful

really excited.  I thought I wanted to work in a poor school

But this will present its own challenges

On the way out

my teacher shows me a catalog from one of his sponsors

2010 he will have a glove named after him.

Sweet.

Ride up the hill.

Found a nice nice loop from the house. 

2+ hours of single track

gearing might be high

nature walk mode for some time

super nice

sunburnt and dirty

coffee on the stove again

new wilco cd is streaming online

  

what not to do

finishing up

35 pages, done at 5:45

incoming rain

no motovation to ride

hour run not so bad

super hot balm on the legs

keeps em warm in the rain

rub it in, off i run

run run run

start to sweat

wipe the brow

then the forehead

sweat and balm

causes my scalp to burn

ow ow ow

atleast i was careful with my nature break

sunny days tease me

responsible

sunny day

almost 60

all day on the porch finishing a math project

no deposits in the bank today

calf is hurting

time to mend

longer commute on the horizon

time restraints creates responsibility 

along with the joy of getting out

epic on the hozion

scratch that

huge deposit

finish project

allows for epic on sunday

good read

story of my life

http://www.adventurecorps.com/way/insearchofepic.html

clothes are clean

run with dog for 30 minutes

2 hour bike

3x3 min

3X2 min

3x1 min

as coach says, put it all on the table each time

nothing left

should be stretching and rolling

health is there

finally a spring staying healthy

New Bike Power

turns out I can have productive days.

new wheels arrive yesterday, thanks mavic: final piece to the new bike build

spend the morning putting all the pieces together

surly cranks taken off, put back in the box.  keeping them new for the long term project

old xt 2 ring crank set up back on

rides nice around the block

appointment with eric at GMRSM, looking at my knees and my run gait

extra stretch time to get me even again

2 hour ride, listening to the coach

on paper, barely a work out

on the road I am hurtin

low heart rate high cadence structured intervals

feeling really good about spending the money on a coach and a plan

rode my first ribbon of singletrack today

sweet

off to school

thank allah for gore tex shoes.

little big dog and I took an outing to saxon hill trails this morning for me to get my long run in.  trails were nice, wet, icy in places, though soo nice to get back into the woods.  

she is still trying to figure out hill repeats, twice we get to the bottom to turn around and I get that face, "serious back up that?" 

treat gets her going.

good trail dog, especially when she turns on the tornado while decending.

Testing...Testing

School got in the way again today, or atleast me starting to be responsible. 

Got out for an hour.

on the program now.

first order do some testing.  

big ring go fast for 25 minutes

felt good to pedal "in anger"

time to build some muscle tension

time to go pop

back at it

updates:

• super secret training is in full swing.  started to ride my bike again.
• running. check. and alot. i know alot since my knees hurt
• volume increasing
• intensity is high. it hurts atleast, plus i was pounded my a frenchman today-5 hours move time
• need to build my new mountain bike
• new riding partner, fellow worker bee. 
• until GOL returns
• goal is still 5 months away, no time to worry. just motivate
• see me august 9th on the GG24 open podium

REjoice

Thats me getting lit up, but hanging in there again.

All this work is starting to pay off.  On the run today I had that feeling again, you know when you feel strong as an athlete.  Pushing it just alittle bit harder on the uphills, while your form is not going to crap.  Getting to the point that you can pin it for some time and now  be tapped.  For me I am glad, I am at a point where I can start to train again at the levels I want; haven't felt this solid in probably 2-3 years; basically the time after my 24 hour solo burn out.  

Today consisted of 2 hours of xc skiing with Kris and the dog out at Saxon Hill trails.  I love ripping mountain bike trails of nordic skis.

Followed up by a nice hour run with the pace being pushed when I could on the drier pavement.

Thanks NBC

for keeping you olympic coverage online still. 

The 45 minutes on the trainer yesterday went by in a flash while I was watching the Madison race and match sprint from the 08 olympics.  True representation of pure sport and the mix of power, endurance and skill; making mountain bike race seem tame. 

Watching country-men turn enemies in the gold heat.

Finish the race.

Both share the love for the union jack.

My interest is perked into this new world.

20 weeks

Till the first race of the season.  

Math might be off, but May 17th is still a far way off.

Cold today, high of 11.  No outside ride; 45 minute run, 30 minutes of "power yoga for athletes" and stretching.

I have dogged yoga for awhile,  but I am really feeling the positive results of it.  Gaining some all around upper body strength, and my hips are starting to not hurt constantly.  Now lets work on that knee.  

Work tomorow with a short run or ski thrown in.  Then Sunday looks good.  Hike in the morning, then maybe some skate skiing???  Really like that idea.