Monday, November 26, 2007

Holiday Training Week

It's hard when you're traveling, visiting family and out of town but since we didn't leave until Monday and the temp in Florida was in the 80's... it wasn't too bad. Got a couple of runs in... it's been a while.

November 16, 2007 chest, shoulders, triceps 1 hour (also 1 hour massage day)
November 17, 2007 Tucker Ride
November 18, 2007 Airport Ride
November 18, 2007 back & biceps 1 hour
(drive to Florida)
November 20, 2007 3 mile run 30 min
November 21, 2007 6 mile run 60 min
November 22, 2007 yoga strength 1.5 hours
November 23, 2007 legs & chest 1 hour
November 23, 2007 Bike Ride 1 hour
(drive to St. Mary's - then home)

Trip to Florida - Thanksgiving

Aidan is a trooper. 10 hour drive (with stops) from here to Stuart, Florida to Leslie's parents for Thanksgiving. Never a problem. 3 DVD movies and one nap. Uncle Michael was there when we got there. I took a trip down to Fort Lauderdale to see Charles on Tuesday (1.5 hours south). Lots of great food and some early Hanukah presents for Aidan. Ate like kings all week. Amie came in on Thursday. Drove up to my parents in St. Mary's, Ga on Saturday (5.5 hours with construction and an accident). Aidan was great again. Just finished the new house; very nice digs. Leslie had an allergy attack from the cat and we left for home on Sunday after breakfast. Should have been 5 hours of driving but... left at 10:30, construction, accidents and loads of traffic. Got home around 6:45. We did stop at the outlet mall to keep from going postal. Aidan was the only one to say calm.

Sunday, November 18, 2007

Airport Ride #3

Short loop, didn't want to be gone too long. Only Dana and I at the start today. Big peleton but not like last week. The pace is picking up slowly. 22 avg mph this week. Very strong legs today. Just sat in until the last 15 miles and got bored. Chased Mark down a few times, took a couple of long pulls and went off the front on one of them. Not sure if it was the massage on Friday, the ride yesterday or just getting form back. Great ride.

Aidan Says

Yesterday, Aidan and I were in the car running errands. I sneezed. He said "Bless you". Thanks... what? Not that he really knows what that means but his automatic response was priceless. This morning, at breakfast he said, "Mommy coffee, Daddy bike"... yep.

Saturday, November 17, 2007

Tucker Ride

10:00 am start. A small group got through the light on main street. I got stuck rotating through the front group chasing them down for the first 15 minutes. And when we caught them, we kept that speed. 23 mph avg speed for the ride. Do they know it's November? Ouch. That loop has 2000 feet of climbing. Screwed up the sprint, I forget how fast it comes up and started working my way to the front and... we were already there. doh.

Friday, November 16, 2007

Sports Massage

My first... other than after a few century events. 1 hour of... pressure.

Thursday, November 15, 2007

New Training - P90X

This time of year seems to be the time I want to try something new, need a change, analyze things and take some action. Last year was the first time I trained through the winter, started with the Carmichael training and changed our nutrition / eating. Though we haven't stuck with all of the nutrition guidelines... we love food in this house, we have changed a lot of our daily habits which has keep me 10 pounds lighter with the same training regimen over the last year.

This year, I'm a little less gun-ho about riding in the freezing cold, want to get some strength back, not just in the legs but everywhere and look less like a cyclist and more like... a superhero (I can dream). Leslie was also looking to find another training program and not go running in the cold. We don't work out together much so I was keeping that in mind. While contemplating this, I stumbled across late night TV paid programming for a training series called P90X. I didn't do anything but think about it for the next week and we did some research. 3 things intrigued me. 1 - they use a variety of workouts to keep things interesting. 2- it follows a training philosophy I already agree with in the Carmichael training of 3 hard weeks with 1 week of recovery and repeat while slowly increasing the difficulty. 3 - they incorporate something we used to call "shocking the muscle", which they call muscle confusion, to get your body to adapt to change and get stronger. Tons of negative reviews on the buying process but glowing reviews of the product. (buy through amazon... problems avoided)

The product is 12 DVDs to be used in workouts in 3 phases (in 3 months) combining strength training with weights and body weight exercises, plyometrics (jump training), kenpo (in this case martial arts for exercise consisting mostly of blocks, punches and kicks, yoga, core work and cardio. This basically covers all the bases for fitness. You also get a guide book and a nutrition program to follow (which I haven't... I guess that's why I don't look like a super hero yet). The goal is to build overall strength, tone and fitness level. This would get me to work on things I have been neglecting and things I never do, such as work on my flexibility.

Were now through 6 weeks in the program. So if your look at this blog, it may seem like I've been a little bit of a slacker lately... not true. I've been destroying myself for 1 hour to 1.5 hours every day for 6 weeks (along with the 3 to 6 hour bike rides). As with anything, you get out of it what you put into it. I have gotten nauseous getting through the upper body workouts early on and still can't get through all of the abs workout but I'm getting close. At times, there is a big cheese factor but for the most part, all of the workouts solid, have different levels of fitness ability and change often enough to keep it interesting. Here's what we've been up too (with rides included).

September 28, 2007 Fitness Test - 45 Minutes (baseline fitness)
--September 30, 2007 6 Gaps Ride
October 03, 2007 core synergistics (overall body workout) 1 hour
October 04, 2007 cardio (yoga,plyos,kenpo,core) 1 hour
October 05, 2007 shoulders & arms;abs;chest & back 2 hours 15 min
October 06, 2007 yoga strength 1.5 hours
October 08, 2007 kenpo 1 hour
October 09, 2007 yoga stretch 1 hour
October 10, 2007 chest & back; abs 1 hour 15 Min
October 11, 2007 plyometrics 1 hour
--October 11, 2007 Pizza Ride
October 12, 2007 shoulders & arms;abs 1 hour 15 Min
--October 13, 2007 Serrano Century
October 15, 2007 legs & back; abs 1 hour 15 Min
October 16, 2007 kenpo 1 hour
--October 16, 2007 Stone Mountain Ride 
October 17, 2007 yoga stretch 1 hour
October 18, 2007 chest & back; abs 1 hour 15 Min
October 19, 2007 plyometrics 1 hour
October 20, 2007 shoulders & arms;abs 1 hour 15 Min
October 21, 2007 yoga strength 1.5 hours
October 22, 2007 legs & back; abs 1 hour 15 Min
October 23, 2007 kenpo 1 hour
October 24, 2007 yoga stretch 1 hour
October 25, 2007 yoga strength 1.5 hours
--October 25, 2007 Pizza Ride
October 26, 2007 core synergistics 1 hour
--October 27, 2007 Tucker Ride
October 28, 2007 yoga stretch 1 hour
October 29, 2007 cardio 1 hour
October 30, 2007 yoga strength 1.5 hours
November 01, 2007 chest, shoulders, triceps; abs 1 hour 15 Min
--November 01, 2007 Pizza Ride
November 02, 2007 plyometrics 1 hour
November 03, 2007 back & biceps; abs 1 hour 15 Min
--November 04, 2007 Airport Ride
November 05, 2007 legs & back; abs 1 hour 15 Min
November 06, 2007 kenpo 1 hour
November 07, 2007 yoga stretch 1 hour
--November 07, 2007 Stone Mountain
November 08, 2007 chest, shoulders, triceps; abs 1 hour 15 Min
November 09, 2007 plyometrics 1 hour
November 10, 2007 back & biceps 1 hour
--November 11, 2007 Airport Ride - long loop
November 12, 2007 yoga strength 1.5 hours
November 13, 2007 legs & back; abs 1 hour 15 Min
--November 13, 2007 Stone Mountain (from the house) 
November 14, 2007 kenpo 1 hour

We're now 1/2 way through the program and so far I'm happy with the results. My overall strength has come back, my bike performance has returned and starting to reshape the body. This is the first time I've done kenpo, yoga or plyometrics. After were done (around the holidays at the end of December) I plan on incorporating most of this program into my training throughout the year. I know it's not ideal training to race bicycles but I do that for fun... so overall health and fitness is the goal. At the end of the year I'll do the cheesy before and after photos.

Wednesday, November 14, 2007

2 Hour Recovery Ride

26 miles yesterday from the house to Stone Mountain and back. Met Dana on the way out. Great weather, just didn't want to be inside.

Food... in Tucker

A new restaurant on main street in Tucker - Rotagilla (Cajun / New Orleans style) just got a new chef. We have gone in at lunch a few times but they just opened up for dinner. Different menu, very good. Also Mesa Caliente Mexican Restaurant next to Wal-Mart isn't too bad. It's a step up from Sangria's but Los Hermanos still reigns supreme.

Aidan is a Jumping Bean

This past weekend, Aidan went to a birthday part at the Little Jumping Bean - A giant room filled with inflatable zones to run, jump, slide and fall. It was for our friends 3 year old. We've been there before but Aidan powered through 2 hours of serious jumping and sliding.

Tonight he used his new crayons to draw on the floor (carpet) in Leslie's office... we told him he made a mess and he went to the kitchen, grabbed the hand towel and tried to clean it up.

Sunday, November 11, 2007

66.5 Mile Airport Ride - Long Loop

One of the toughest group rides for sure. 60 miles with the pack, 21.4 avg mph for the ride. Reger, Dana and I started from the Carter Center and ran into Remling on the way to the start. Perfect weather. 100+ people at the start, maybe 130 or more. The peleton was huge. About 30 of us turned for the long loop. All 3 of us all did our part rotating through and taking our turns pulling. Lots of rolling hills in the back (2245 feet of climbing today) and constant surges all the way back. 1 stop at about 38 miles. Not what you would call a winter base ride but dam fun. Pretty much everyone stayed together on the way back. (All the big boys were on the long loop). I think Reger and I along with one other person didn't have racing jearseys on. We were all destroyed by the end on the ride, but we survived. Burned through 4700 calories. Very strong today, finally turning it back around.

Thursday, November 8, 2007

Client Updates

Frequency 650 has posted updates for several clients recently: Palmasola ( had a few navigation updates, expansion to the property as well as photographs. El Encanto ( now has a news section and a few others. Roth Distributing ( has a major image overhaul along with the ability to enlarge most of the images on the site. Equity Investment ( had it's quarterly financials stats updated. One Scottdale (, Spanky's ( and Strategy First Partners ( all had minor tweaks and updates.

Frequency 650 has secured work for The Voyager Group, Rosewood - Teluride and The Bellview.

Wednesday, November 7, 2007

20 Miles @ Stone Mountain

In the twilight and dark last night. A little chilly but not too bad. They were putting up all the holiday lights. Not too many riders but a lot of die hard runners. Looked like the Sorrella group was organizing at 6:30.

Monday, November 5, 2007

Just Launched - - a developer in Silicon Valley and the San Francisco Peninsula. This was a Three Amigos team development.

Dostart Development Company

Sunday, November 4, 2007

First Airport Ride of 2007

Great weather, maybe 80+ riders. Got the layering right. Remling made an appearance. I also saw Michele and a dozen other riders I see every week on other rides. Everyone seemed to be in good spirits. Quicker than normal pace out to the nature break but fairly reserved until the break-off for the longer loop. I should have gone on the long loop today. The legs felt good. Most people opted for the long loop. 35 or so went short. I sat in the back until we had about 15 miles to go. I was getting bored and jumped up to the front to help push the pace a little bit. Ended with maybe 15 people so we lost some on the way back. Windy but not terrible.

Group ride was 21.3 avg pace. 40 mile group ride - 48 for the day (ride to the start and back to the car), 3354 calories burned, 1525 feet of climbing, no hr monitor today.

Saturday, November 3, 2007

Reger is @ Ironman Florida Today!

So is Sudie (one of the spin teachers at LA fitness) as well as a few thousand other athletes. You can track his progress here bib 471.

So far he's out of the water 3 minutes ahead of last year 1:06:56 and his transition was 2.5 minutes faster... but I guess that could mean they changed the transition area.

75 miles of the bike done... looks like he's right on pace.

10:29:18 - wow... great job Joe!

Friday, November 2, 2007

Halloween 2007

Leslie's parents came up for a few days to party with Aidan on Halloween. Had some good home cooked meals and made a trip to the Aquarium.

halloween1.jpg Aidan ready to trick... And get some loot

halloween2.jpg We're OFF

halloween3.jpg Running to our 2nd victims house

halloween4.jpg Alright, more chocees

halloween5.jpg We were too slow for him

halloween6.jpg Too many choices

halloween7.jpg Back to my cave to count my loot

halloween8.jpg I win (bag #3)

Last Pizza Ride of 2007

No more - time change... on to winter base training. And the Airport Ride. Around 15 people showed. Perfect weather, didn't even use arm warmers. 1 short inside loop in the park. Second in the sprint.