Last night we played our last flag football game for the year. Team 340 did not win the championship. We did get second place.
The team we played was good, really good and I think in the 5 or 6 years I've played, we've only beat them once. It was a fun game and I think we learned something. RPM (other team) is really good. I'll leave it at that.
My knee is a little sore but nothing I can't deal with. I was impressed with how good I felt. My sprints felt strong and I never was overly tired from the continuous running (we were running a hurry up offense). So, I'm thinking my workout program i.e. CrossFit must be working.
Today's WOD
2 Laps Around Building
15-10-5
Thrusters
Pull Ups
2 Laps Around Building
Thrusters - 85lbs
Total Time - 8:15
If you're going to be in town November 14th, the BHMBA will be hosting a duathlon on M-hill. It will be a 1.5 mile run, 8 mile bike and a 1.5 mile run. It's free for everyone so bring a friend. Check out the forums for more details.
Thursday, October 22, 2009
Tuesday, October 20, 2009
Workouts
Well, I joined a gym. Not just any ole gym though. The one I joined will bring you in, tear you up and spit you out in an hour or less. So far in the 4 sessions I've gone to my workouts have ranged from 8 minutes to 20 some minutes and I'm dead tired when all done.
I joined Black Hills CrossFit. I love it. It has to be the next best thing to bikes in the world. It's hard, fast, functional everyday movements that work every part of your body. It reminds me a bit of my college basketball or high school football days. I'm really excited to get to the olympic lifts where I hear you can see huge gains in strength, speed and stamina. Those are all the things I'm striving for, and of course overall wellness.
I think I might keep a running journal of my workouts and post the times here. I know my loyal 3 readers do not care, but I think it will be beneficial to me so I can keep track of my progress.
If I keep up these workouts through next year, I will be very interested to see how and if my mountain biking improves. I'm sure I'll have more physical endurance and strength. Can't wait!!!
Today's W.O.D.
10 pullups
20 pushups
30 sit-ups
40 squats
4x
15:22 (I think, I can't remember for certain)
I joined Black Hills CrossFit. I love it. It has to be the next best thing to bikes in the world. It's hard, fast, functional everyday movements that work every part of your body. It reminds me a bit of my college basketball or high school football days. I'm really excited to get to the olympic lifts where I hear you can see huge gains in strength, speed and stamina. Those are all the things I'm striving for, and of course overall wellness.
I think I might keep a running journal of my workouts and post the times here. I know my loyal 3 readers do not care, but I think it will be beneficial to me so I can keep track of my progress.
If I keep up these workouts through next year, I will be very interested to see how and if my mountain biking improves. I'm sure I'll have more physical endurance and strength. Can't wait!!!
Today's W.O.D.
10 pullups
20 pushups
30 sit-ups
40 squats
4x
15:22 (I think, I can't remember for certain)
Saturday, October 3, 2009
Tools and stuff.
I'd like to get myself one of these tools. http://parktool.com/products/detail.asp?cat=4&item=FR-1
I have a double chainring on the front of my old schwinn that I converted to a single. I'd like to change it up a bit so I can use the bigger ring when I ride to work, then go back to the small ring when I want to do the mtb. I wonder if I should just put a front derailleur on and I can shift it whenever. I'm not sure how well that would work though. I wonder if it would bind too much. Any thoughts?
I have a double chainring on the front of my old schwinn that I converted to a single. I'd like to change it up a bit so I can use the bigger ring when I ride to work, then go back to the small ring when I want to do the mtb. I wonder if I should just put a front derailleur on and I can shift it whenever. I'm not sure how well that would work though. I wonder if it would bind too much. Any thoughts?
Monday, September 28, 2009
New Addition
We had our baby. Went to the hospital at 8pm Friday night and Jonah William was born Saturday, Sept 26 at 1:49 a.m. So, I have the week off to be with my family. I might take Oli for some daily bike rides if the weather cooperates.
Here's a pic.
Here's a pic.
Thursday, September 17, 2009
Impressive
Wednesday, September 16, 2009
Black Hills Log Home/Acreage for Sale
I'm going to list my in-laws house here for a while. They are trying to sell their beautiful home. The information is all below:
Very private, three-level, 3200 square foot, custom log home built in 2001. Awesome views from a wrap-around deck, 3 bedrooms, whirlpool tub in master bath, loft with it’s own deck, central AC, 30x54 three-car garage/shop, with 20x22 insulated and heated shop, and an 8x12 tack shed. Wood stove in the greatroom, cove heating in the lower level, heat pump, central air throughout. Hickory cabinets in the kitchen. An unbeatable location just three miles off I 90, southeast of Sturgis, SD, perfectly situated between Rapid City, Spearfish, and Deadwood. This can be a private retreat or development property. Mature landscaping surrounds the home with unique hunting and wildlife viewing opportunities.
This beautiful home can be purchased on a 20 to 80 acre parcel. $697,500 for the home and 20 acres. An additional 60 acres is negotiable.
Please leave a comment if you are interested and I will get back to you.
Thank you!
Very private, three-level, 3200 square foot, custom log home built in 2001. Awesome views from a wrap-around deck, 3 bedrooms, whirlpool tub in master bath, loft with it’s own deck, central AC, 30x54 three-car garage/shop, with 20x22 insulated and heated shop, and an 8x12 tack shed. Wood stove in the greatroom, cove heating in the lower level, heat pump, central air throughout. Hickory cabinets in the kitchen. An unbeatable location just three miles off I 90, southeast of Sturgis, SD, perfectly situated between Rapid City, Spearfish, and Deadwood. This can be a private retreat or development property. Mature landscaping surrounds the home with unique hunting and wildlife viewing opportunities.
This beautiful home can be purchased on a 20 to 80 acre parcel. $697,500 for the home and 20 acres. An additional 60 acres is negotiable.
Please leave a comment if you are interested and I will get back to you.
Thank you!
Friday, September 11, 2009
Dakota five-o
Once again I competed. I went out strong and continued fairly strong through the first aid station. Somewhere between 1 and 2 I faded and faded hard. I lost all power and wasn't feeling up to the challenge of beating my previous time of 8 hours and 46 minutes. My plan was changing.
Once I arrived at aid station 2 I was feeling better. I loaded up on some fruit and water, refilled my bottles and within 5-10 minutes I was off again. A friend of mine was also racing who thought he would be chasing me. In reality, I was chasing him until the 4th aid station.
Between 2 and 3 I felt strong on most climbs and downhills felt better. I was cramping slightly in my quads as the heat was tipping the high 80s. I kept reaching in my jersey pocket to grab some sport beans and take a sip of water. I was back on track for beating my time.
I arrived at aid station 3 over and hour earlier than I had the previous year. We once again loaded up on some fruit and water, rested for a minute and decided to take off. So I hopped on the saddle and clipped my right foot and then tried to clip the left foot in. I thought "where in the hell is my peddle?" I looked down to find the crankarm gone. So, I looked back and saw it laying neatly in the grass behind me.
Well, sh*t... now what? With some help from a friend and local bike wrench, we put the crankarm on the best we could with the tools that were available. The arm stayed on through about half the distance from 3 to 4 when it fell off again. So, I stopped and put it back on again. This time I made it the last 4 or 5 miles of downhill riding to aid station 4.
While there I was tightening the arm when another local bike wrench from Spearfish asked if I needed anything. I said "yeah, I could use a crank bolt." He then asked what size and walked over and saw I was running SLX cranks. He didn't have anything for me but he did use a better tool to tighten the crankarm onto the spindle. It stayed the rest of the ride.
Right after aid 4 is a horrendous climb that goes straight up on an old forest service road. For me, its a 30-40 minute hike-a-bike up to the bacon station. My friend the wrench and the other friend who I was chasing were all hiking together when to my luck, they started to cramp. I asked if I could do anything while they stretched out and just kept walking. This was clearly my chance to move forward and regain my lead.
Once at the top at the bacon station it's a short climb then a very sketchy downhill where I broke my collarbone 5 or 6 years ago then at the bottom begins a slow, steady climb up a fire road for a few miles. I cranked away and kept going until I hit more single track. We're almost home... After the road, there is some small climbs up to the top of Tinton. I got there and felt really good about myself and the time. I was going to be in right around 2 p.m. which was alot earlier than last year.
I pushed as hard as I could the last 10 miles not getting out of the middle ring for any of the short bursts of steep climbs on the downhill run back to Spearfish.
I arrived at Spearfish park in 6 hours 51 minutes after starting the 50 mile race. I crushed last years time of 8 hours 46 minutes and set a new personal record for myself. I was extremely happy with my time and my race. Fun times... Can't wait for next year now. Can I go under 6?
Once I arrived at aid station 2 I was feeling better. I loaded up on some fruit and water, refilled my bottles and within 5-10 minutes I was off again. A friend of mine was also racing who thought he would be chasing me. In reality, I was chasing him until the 4th aid station.
Between 2 and 3 I felt strong on most climbs and downhills felt better. I was cramping slightly in my quads as the heat was tipping the high 80s. I kept reaching in my jersey pocket to grab some sport beans and take a sip of water. I was back on track for beating my time.
I arrived at aid station 3 over and hour earlier than I had the previous year. We once again loaded up on some fruit and water, rested for a minute and decided to take off. So I hopped on the saddle and clipped my right foot and then tried to clip the left foot in. I thought "where in the hell is my peddle?" I looked down to find the crankarm gone. So, I looked back and saw it laying neatly in the grass behind me.
Well, sh*t... now what? With some help from a friend and local bike wrench, we put the crankarm on the best we could with the tools that were available. The arm stayed on through about half the distance from 3 to 4 when it fell off again. So, I stopped and put it back on again. This time I made it the last 4 or 5 miles of downhill riding to aid station 4.
While there I was tightening the arm when another local bike wrench from Spearfish asked if I needed anything. I said "yeah, I could use a crank bolt." He then asked what size and walked over and saw I was running SLX cranks. He didn't have anything for me but he did use a better tool to tighten the crankarm onto the spindle. It stayed the rest of the ride.
Right after aid 4 is a horrendous climb that goes straight up on an old forest service road. For me, its a 30-40 minute hike-a-bike up to the bacon station. My friend the wrench and the other friend who I was chasing were all hiking together when to my luck, they started to cramp. I asked if I could do anything while they stretched out and just kept walking. This was clearly my chance to move forward and regain my lead.
Once at the top at the bacon station it's a short climb then a very sketchy downhill where I broke my collarbone 5 or 6 years ago then at the bottom begins a slow, steady climb up a fire road for a few miles. I cranked away and kept going until I hit more single track. We're almost home... After the road, there is some small climbs up to the top of Tinton. I got there and felt really good about myself and the time. I was going to be in right around 2 p.m. which was alot earlier than last year.
I pushed as hard as I could the last 10 miles not getting out of the middle ring for any of the short bursts of steep climbs on the downhill run back to Spearfish.
I arrived at Spearfish park in 6 hours 51 minutes after starting the 50 mile race. I crushed last years time of 8 hours 46 minutes and set a new personal record for myself. I was extremely happy with my time and my race. Fun times... Can't wait for next year now. Can I go under 6?
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