Wednesday, February 28, 2007

New Client - Raven Homes

Working with Studio Tandem on complete marketing materials (website for us) for the developer who built most of Peachtree City.

Tuesday, February 27, 2007

1 Hour Recovery Ride

Recumbent and spin bike at the gym to get the blood flowing in the legs again.

Monday, February 26, 2007

Sunday, February 25, 2007

SufferFest Day 4 - Done

Coppermine loop w/ celebratory 12 miles on Silver Comet - 68 miles, 4 hours 19 min, 4417 calories burned, avg heart rate 129, 3346 feet of climbing.
Goal achieved - 360 miles in 4 days. Another consistent day for all 4 riders (Dana, Joe, Matthew and I), more strong riding on our beat-to-death corpse of bodies. Lots of fun, lots of work, happy to have finished... until next time.

A HUGE thank you to Leslie, Aidan, Heather, Ava, Brit, CJ and Chris for putting up with us, holding down the fort, supporting, and letting us go off do something that was really important each of us. This would not have been possible without you. Durring this process, I know I have not said this enough. This was a big eye opening experience for me. It pushed me mentally, physically and challenged me go beyond anything I've tried before. You can't really understand what we went though based on our descriptions of the events. You kind of have to be in the trenches and go through it. I hope this makes me a better rider but even if it doesn't, the experience was worth it.

Dana's Recap
Joe's Recap

Saturday, February 24, 2007

SufferFest Day 3

Gaps and more Gaps - 90 miles, 6 hours 16 min, 7678 calories burned, avg heart rate 137, 8721 feet of climbing.
Very tired, very hard, 2 wrong turns, lots of climbing, bad ass night decent in the freezing temperature wind and some rain. Matthew pulled alot today, awesome job! Joe killed it up Wolfpen at the end of the day, just couldn't catch him. Dana's a climbing machine and told Hogpen where to stick it on our accedental detour. Today defined Suffer. Ouch!  

Dana's take on the day
Joe’s take on the day (nice and detailed - I'm too tired)

Friday, February 23, 2007

SufferFest Day 2

Silver Comet / Taylorsville Loop - 100 miles, 6 hours 7 min, 6483 calories burned, avg heart rate 133, 3618 feet of climbing.
Cold at the start, should have worn more clothes but it warmed up. The 3 of us (Dana, Reger and I) remained strong all day. I wasn't sure what would happen today with the body or fatigue but with the exception of a little more shoulder and butt soreness, it was a similar day to Thursday. Joe did a lot of work early in the day and Dana did a lot at the end. Gaps tomorrow. 

Dana’s take on the day
Joe’s take on the day

Thursday, February 22, 2007

SufferFest Day 1

Serrano Ride - 102 miles, 6 hours 13 min, 6114 calories burned, avg heart rate 137.
Very windy, sunny, fun, 1 wrong turn, Dana got a flat at mile 91.

Dana's take on the day
Joe's take on the day

Wednesday, February 21, 2007

Jens Voight Wins Stage 3

Of The 2007 Amgen Tour Of California with Levi Leipheimer second and Chris Horner third.

SufferFest 2007 starts tomorrow... 100 miles of the Serrano Ride.

New Client - Strategy First Partners

New website - Strategy First Partners build marketing strategies.

New Project - Website for Casa Mexicana

This is the US based developer of El Encanto in Punta Mita.

Monday, February 19, 2007

32 Mile Ride - House to Stone Mountain

Dana, Matthew and I had a Presidents' Day mid day ride from Tucker to Stone Mtn., 2 big loops and back. 2 hours or so. No more workouts until SufferFest. Looks like a few people will join us on the weekend.

SufferFest 07


Thursday Feb 22nd
Serrano Ride (east)
100 miles

Friday Feb 23rd
Silver Comet 22 miles, Taylorsville loop 56 miles, Silver Comet 30 miles (west)
108 miles

Saturday Feb 24th
Gaps / Muscle Mountain Dahlonega (north)
75 miles

Sunday Feb 25th
Budweiser Brewery / Beautiful Backroads / Cartersville (north west)
80+ miles

Mileage goal:
360 miles - a full random circle, 90 miles/day avg

Meeting at Panera every morning at 8:30am in Tucker. Post rides include Moe's.

Pop Tarts
Tab Energy Drink

Official sponsors:
Frequency 650

Riders are welcome to join us. This is a base pace ride however, this is a working camp, not a social one. We'll be wearing iPods, etc. Each person will need to bring their own maps. Dropped riders must fend for themselves. All interested persons should contact Dana, Reger or I prior to the day of the ride.

Sunday, February 18, 2007

Levi Leipheimer Takes Victory at 2007 Amgen Tour of California Prologue

Check out the live coverage here -

2 Hours 15 Min. Spin Bike

Bailed on the Airport ride today, just too cold and windy. Matthew joined Dana and I at LA Fitness for the ride. We all did some tempo work for 25 minutes.

The Bike Season Has Started

The Tour of California starts today! Pro cycling on TV at 5:00pm est on Verses. The Georgia Cup Race Series is also posted with the first race on March 3rd, 13 days away. I'm not ready to race but I'll give it my best shot.

Saturday, February 17, 2007

Surprise Birthday Bash

Dana and Joe posted some nice things about the gathering. I'm now 35... and can finally compete in the Masters category. Ya, that's what I've been waiting for (sarcasm).

Leslie did a great job surprising me and cooking all the food. I knew something was up but not sure what. I've been too busy with work to even pick my head up much less snoop around and ask 20 questions. It was great that so many people made it, thanks for the gifts and the great time!

Reger posted some photos - these are only a few.

bday1.jpg bday2.jpg bday3.jpg bday4.jpg bday5.jpg bday6.jpg

40 Min. Weights + 1 Hour 30 Min. Bike

As part of my surprise birthday bash, Reger lured me out to the gym for a workout while Leslie prepared. Got on a spin bike and sat through the 5:30 class. Maybe 6 people in there.

Thursday, February 15, 2007

New Dining Room

It's not red anymore! Woohoo. No more trim cut around the outlet. It's like a weight has been lifted. The painters are 95% done (they WILL be coming back to fix a few things).

dining1.jpg dining2.jpg

New Project - Capital City

One website for 3 companies - Capital City Mechanical (2 locations) and Capital City Electrical.

Stone Fireplace

This post is for Reger. No before photos but here is what we did to the fireplace in the master bedroom. Jack Rustic Slate.


Wednesday, February 14, 2007

1 Hour 30 Min on the Trainer

Ouch.. Steady state work tonight - work @ just above lactate threshold - 167 - 170 bpm for me. 8 min on 8 recover, 4 sets. Perceived exertion is a strange thing. Outside, this is no big deal. On a trainer, this is hell.

Tuesday, February 13, 2007

House full of sick people

Aidan started eating again today. He has / had a stomach virus and stopped eating last Thursday. The doctor said not to worry unless he stops drinking. Still not back to normal, whatever that is. On top of it all, he's cutting about 4 big teeth. Leslie also got the stomach bug and couldn't eat all weekend.


More work on the house. We are having someone finish up some of the work we started 2 years ago... Finish off some trim work and painting in the foyer, dining room, master closet and master bath. Hell of lot easier watching someone else do it! We're also getting more estimates for the basement work.

30 Min Weights + 30 Min Bike

I have been advised to recover a full 48 hours after harder efforts so... it's been that long since the AP ride (finished at 12:30). My body now goes through some kind of withdrawals if I don't do something every other day. Hit the legs hard, the gym was REALLY full tonight, so only bikes left. Jacked up to L20 (that's as far as it would go) and put in a good resistance workout.

Monday, February 12, 2007

ai3 Update

Atlanta based architectural firm ai3 has updated project images and publications.

Sunday, February 11, 2007

50 Mile Airport Ride

Dropped again! Partly my fault... Today it was just Reger and I, cold at the start but warmed up. It was easy until the 11 mile nature stop. Then the hammer came down and I was hanging out in the back, bad decision. About 80 riders out today, 50 of them all over the rolling hills at the half way point. I could only bridge a few gaps and I blew up at the half way point again. After about 5 miles alone, Buddy, an Aarons rider, a RBM rider, a Sorella Girl, the old guy that says nothing and 2 others picked me up on the way buy. I didn't feel so bad, their strong riders and I was ahead of them. We worked together on the way back and picked up 2 more on the way. Finished about 6 minutes after the front group... says Joe since he was with them. Go Joe! I spent 1:20 minutes above my lactate threshold supposedly... which is somewhere around 163 bpm. Yes, I worked very hard today. I had fun today though.


Saturday, February 10, 2007

Tour of California

1 week away from the start of the Amgen Tour of California. Feb. 18-25. Versus will have TV coverage every day.

Meal Plan Update

It's now been 3 weeks since we changed our food shopping and eating habits in this house. Here are the results:

Weight for the entire last season 183 pounds
Body Fat - between 10.5% and 12% depending on time of day and scale temperament.

177 pounds (It was 174.5 after a long ride but that was water weight) 6 pounds lost
Body Fat - between 9.5% and 11% again, depending on time of day and scale attitude.

It's really amazing to see what has happened. I still eat all day (six times), my training is the same just more natural foods. I have also seen results in the amount of endurance riding to some extent. I seem to have more stored energy over longer rides. I'm curious now to what will happen over the next 6 weeks.

30 Min Weights + 1 Hour Elliptical

Too cold to ride plus I'll be out tomorrow for the AP ride. My ankle is still swollen from 3 weeks ago so no running. This is the first time in a while I've done weights 2 days in a row so I worked on muscles and exercises I don't do very often like middle back and shoulders. This is the longest I've been on the elliptical as well. I usually use it as cardio filler on non ride days. I decided to do what I was going to do on the bike with some tempo work at a target heart rate for 20 minutes. Not quite the same but I was working and sweating. My legs don't feel it but my arms sure do.

Wordpress Blog Designs

For anyone using a Wordpress Blog, here are some nice "free" designs - 83 of them.

Friday, February 9, 2007

SufferFest 2007 - Planning Part 1

4 Days of planed rides. 360 miles. FEB 22nd through the 25th. Spring training camp!

Fine Dining with Aidan and Ava

Aidan 18 Month Pictures

Actually, he's only 9 days short of 19 months but whatever. Went to Sears... took these from their online ordering system.

aidan2.jpg aidan1.jpg

30 Min Weights + 1 Hour 30 Min Spin Bike

Too tired from work yesterday to get on the trainer, got up early and hit the gym. Keith was there, he's always there. Base ride with 20 minutes of tempo work today.

Palmasola on the Travel Channel

Rental property was featured in Robb Report Vacation Homes and on the Travel Channel.

Wednesday, February 7, 2007

Site Updates - New Project

Received a new HTML email campain project for Levitt and Sons.

EIC's website just had their Q4 2006 quarterly update -

3 more real estate properties are available for purchase at

27 Miles at Stone Mountain

Light, twilight and then dark. 4 laps around in just under 2 hours at conversational pace with Joe and Dana.

Aidan Update

Aidan is turning into a little boy. Independent, into everything and stubborn. He has now been in trouble for taking the CD's out of the cabinet so many times... but tonight, he walked up to the cabinet and just shook his head with a concerned face and walked away. Is he getting it?

He can now almost climb over the gate into my office, he CAN get on the fireplace at will and go through all his DVD's. He's spread dirt from the plant into every room on the main floor, twice.

His DVD interests have turned from Madagascar to Over the Hedge with a health dose of Baby Einstein. Not eating great but had 2 slices of pepperoni pizza today at lunch.

Saturday, February 3, 2007

80 Mile Ride - Silver Comet Trail + Taylorsville Loop

Dana's email... Let's ride 60 to 80 miles on Saturday. It'll be 27 degrees out, and we can get up at 6:00 am eat at 7:00 (in the dark) and riding by 8:00. I'm sick and have a twisted ankle.. Great Plan! NOT

We did it anyway. The ride went 22 miles down SCT and hooked onto the Taylorville Loop. Joe was nice enough to pull us the entire 20 miles at the start. It was marked very well and the roads were very smooth. Unfortunately, it was freezing the entire ride (my hands and face - everything else was good). We cut it short realizing we would break the 100 mile mark if we had continued... and Joe forgot to bring any food or water. Short cut to Rockmart and SCT trail 30 miles back to the car. 80.5 miles in 4 hours 45 minutes. Not hammering but we were working. We stopped half way for Joe and Dana to eat a box of Pop Tarts and chocolate. Saw a dozen trucks with guys in hunting camo AND someone got arrested in the parking lot. Exciting day in the middle of no where. Joe also left his empty water bottle (which he finally filled with Gatorade - doh)

I felt strong today, not sure why, I'm sick. Maybe it was the drugs. Strange thing is I feel better now than I have the last 3 days. When I got back, it was off to the mall for some shopping and chasing Aidan around 2 stores for a couple of hours... maybe I should log some run time.

I have to admit, I like training with Dana and Joe. I end up putting in more training days, are always supportive - no negative energy, they have been training longer than I have and have advice for any issues I'm having and when your beating on yourself for 1 to 5 hours at a time, having good company makes it a lot easier... but no slacking. Thanks guys.

Reger tooks some pics (some below) and has some cold weather training advice. (oh, the gloves in the pics, donated "sanitary gloves" from Panera. An experiment to keep the hands windproof under the gloves. It kind of worked like a wetsuit - not great)

sct2.jpg sct1.jpg

Friday, February 2, 2007

Just Launched - New Website for Atkins Park

The Atlanta restaurant just opened a new location in Cumming with another planned for Brookhaven in 2007. Frequency 650 re-designed the site with flash graphics, coldfusion and a complete content management system.


HTML Email Blast & Properties added for Punta Mita

F650 launched the monthly HTML email publication for Punta Mita Properties. We also updated and added several properties for currently for sale. Beach front Mexico property!

Mita Residential Property Update

New rental properties were added to the preferred rental agency of Punta Mita. An amazing place for a vacation!

Thursday, February 1, 2007

Major Content Update for Builder Sourcing

The site, designed by Design Logic out of Denver, was recently updated. Frequency 650 programmed the site and handles the maintenance.

First Puke for Aidan

Aidan only has 3 hours of day care on Thursday mornings. At 10:00 am (one hour after being there) we got a call saying he had thrown up and to come and get him. Sucks for him, sucks for us. He likes playing there. Must have been very traumatic for him.