Distance 12.4 miles. Ride Time 1:05. Total time 1:05. Avs 12.0. Temp low 40s
BDCT east 6 miles and back. Slow riding. No strain. Easy effort.
March goal: 120 miles. Total for the month 200.
Monday, March 31, 2008
Saturday, March 29, 2008
Rider's Log 3.29.08 - too much?
Distance 25.1 miles. Ride time 1:58. Total time 2:00. Avs 12.7 mph. Temp high 60s
BDCT to I-25 then west and north around lake east of McKay Landing. Back to BDCT home. My time to I-25 was sub28 but was wind aided. My legs were empty west bound and i really crawled back. I'm thinking that the interval work has taken a toll on my legs this early in the season w/o enough recovery time and a long ride mileage base. 82 miles in 4 days with a couple of days of intervals/high intensity. Nutrition could make a difference, too. i had two eggs for breakfast at about 9:30 which was nearly two hours before the ride. My tank could have been empty.
A great 4 days of time on the bike. I'm looking forward to some long 3+ hour rides on the trail system and really looking forward to early sunrises and hitting the road on the road bike.
March goal: 120 miles. Total so far: 188. I'll need to sneak in 12 easy miles tomorrow afternoon to hit the 200 mark. 200 miles in March will be the most since 2002 and living in sunny Arizona.
Rider's Log 3.28.08 - BDCT - Standley Lake
Distance 16.2 miles. Ride time 1:23. Total Time 1:25. Avs 11.7. Temp 50 (gear note: @50 degrees i started with under layer and cold weather jersey = too cold. added wind jacket and it was perfect. shorts fine)
West to Standley Lake and road "the hill" 3 times and did not feel good or strong. (it is still March after all) Rode back on BDCT to Front Range Community College and then back home.
There is a big difference between doing flatland intervals and high % grade intervals! Reminder: if you want to get strong on hills/mountains, you've got to ride hills and mountains. I'm still hoping to find a short cut strategy for mountain strength.....
Saw nothing of interest other than the usual scurrying prairie dogs. They crack me up, those little buddies.
March Goal: 120 miles. So far: 163. 200? if i ride 25-30 today and a few tomorrow.
how are you doing on your exercise goals for 2008?
Thursday, March 27, 2008
Rider's Log 3.27.08 2+ hours
Distance 27.2 miles. Ride time 2:17. Total time 2:28. Avs 11.9. Temp in the mid 40s
Long, slow ride to north side of Standley Lake, to I-25 and back.
I've never seen so few people out on the trail. Maybe I saw 6 people all 27 miles
Saw a bald eagle from the eagle viewing blind at Standley Lake. First time I've seen one up there.
March goal: 120 miles So far - 147 miles. Can I get to 200? I think I can.
are you exercising this year?
Wednesday, March 26, 2008
Rider's Log 3.26.08 Intervals
Distance 24.2 miles Ride time 1:48 AVS 13.4 mph
Big Dry Creek Trail to I-25 to Farmer's High Line to Big Dry Creek +
Did the Carmichael 2x2 interval workout: warm up, 5 2x2s, 5 minute recovery, 5 2x2s. rode another 12 miles after.
Rode down the spur off the High Line trail that's parallel to I-25 and over the pedestrian overpass over I-25. It was actually kinda spooky - a 4' narrow path totally fenced in with chain link 30-40 feet over car and truck flying by at 80 mph.
the interval training is amazing. i'm looking forward to discovering the results of this workout when i jump on the road bike and head into the mountains. at some point, i'll need to increase the maximum output intervals to 7 or 8 minutes so i can take on the steep rises in the canyons.
I am so encouraged to be riding in March for the first time in 4 years.
March goal: 120 miles. So far - 120 miles. I'm gonna try and top it my 40 or 50% in the next two days.
Today is THE day to leave early
The forecast is in:
But it is 75 and sunny today! I'd better get out of here now and enjoy the good weather.
A 2 o'clock exit today. Rider's Log to follow...
Tuesday, March 25, 2008
Hey Jude
I may be a little behind the curve on posting this but i love it.
naaaah nah nah nah nah nah naaaaah. nah nah nah naaaaaaah hey jude
"you can make it berrer!" what is your favorite line? tell me.
Monday, March 24, 2008
Stupid Human Tricks
Campus cops nab mirror slinging suspect
By Jessica Fender
The Denver Post
Article Last Updated: 03/24/2008 09:30:44 AM MDT
A shattered mirror means bad luck for two Boulder men: Rolf William Johnson, the college student arrested for throwing the object from a dorm room window, and an unidentified man seriously injured by the falling glass.
The 19-year-old Johnson, a University of Colorado at Boulder student from Pennsylvania, sat in Boulder County Jail Saturday on reckless endangerment and second- and third-degree assault charges.
Campus police arrived outside the Stearns West Residence Hall early Friday morning to find shattered glass and a 20-year-old male victim heavily bleeding from where the mirror struck him on the neck and back of the head.
He was sent by ambulance to Boulder Community Hospital, where staff did not release his condition.
A 19-year-old woman, also unidentified, suffered lacerations to her feet from ricocheting shards of glass. She was released after being treated on the scene.
Police believe Johnson threw or dropped the mirror from one of the windows in the 13-story dorm building on Friday around 2:30 a.m.
Hmmm. I wonder what the likelihood is that he was NOT as smashed as his mirror......I'm lucky I never did that in my college days. I was perfectly capable of something like that. I feel bad for the people on the ground. and for the stupid guy.
Imagine the conversation....Rolf: "Hi, Mom? Ummm. I'm in jail. Why? I threw the mirror from my 13th floor dorm room out the window and almost killed someone." Mom: "Well, good luck with that, son. Let me know how you like jail." I hope his parents don't rescue him from this one and let him feel the heat and consequences of his actions.
12:15 UPDATE: Evidently drugs or alcohol were not involved. wow. Interesting that he is still being held until he pays his bond. maybe mom and dad wouldn't or couldn't pay it for him so he's sitting in jail and trying to figure out what to do. denver post article i can't wait to find out what his motivation was.
Saturday, March 22, 2008
Rider's Log 3.22.08 -BDCT-Intervals
Distance 21 miles Ride time 1:34 Average Speed 13.1 Big Dry Creek Trail to I-25 to Wadsworth to home. 2x2 intervals
After warming up, I did 5 sets of 2x2 intervals (2 minutes maximum effort/2 minutes recovery) followed by 5 minutes recovery then another 5 sets of 2x2 intervals. I finished the last interval north of City Park and rode on to Wadsworth and turned around there. My AVS was 14.1 at the end of the intervals; 13.1 by the end of the ride.
These little dawgs are all over the open spaces and run their fat butts like crazy when i come by. sometimes, if they realize it's too late to run, they strike a pose and freeze. i think they do this hoping to go unseen. hawks are often circling overhead looking for a good meal of dawg meat.
96 miles in March. Goal is 120.
Technorati Tags: cycling,rider's log
Friday, March 21, 2008
Rider's Log 3.21.08 - Big Dry Creek Trail and more
Big Dry Creek trail to I-25 to connector to Farmer's Highline Canal to Cottonwood to BDCT to home.
20 miles. WINDY. 18mph east bound. 11 mph westbound.
75 miles this month.
Technorati Tags: rider's log,farmer's highline canal,big dry creek trail,westminster,thornton,northglenn,bicycle
Thursday, March 20, 2008
Thursday
5:45 am wake up A15 and L14; back in bed
6:15 am out of bed. see kids off, sit on chair and ponder deep things
6:45 am shower; iron clothes; gather lunch
7:50am leave for work. get angry at BIG truck that pulled out in front of oncoming traffic
8:00am Target stop for gum. I wanted gum
8:30am in office. realize i am angry. emails, paper shuffle, phone calls. stuff.
10:10am write this post
11:30am leave for lunch appointment with GREAT friend. we share REAL. looking forward to it
1:30 pm back in office. prep for sunday.
3:00 meet with storyteller for 3.30.08 to plan
3:45pm leave for L14's 1st track meet. i am excited for her!
Dinner. Home. Drink a Billy's Chilies bomber or connect with Curt for other activities.
Sleep.
try again tomorrow.
Wednesday, March 19, 2008
Not busy enough for my own good?
Yesterday was a bust for me at work. I wasn't busy enough. I had a great opportunity to get a day ahead on my stuff. Wendy, one the assistants, is back in the office after a few weeks out. I'd been doing her stuff the last few weeks which took 4-5 hours on Monday or Tuesday and the extra work made me be efficient with my time each day. Yesterday, I didn't have the extra 4 hours of stuff to do, my afternoon appointment canceled, and the result was a whole block of extra time in the afternoon. I didn't use it well. I wasted it.
no guilt, though. I know what i need to do differently. stay busy.
i use the countdown timer on my sporty watch to measure and make me aware of the time i spend on the internet. i don't like saying it, but the 'net is compulsive and a bit obsessive for me. often, i'll be working on something at my desk and without any conscious thought, i'll have switched myself to the computer looking at sports scores, email or headlines or whatever distracts me. when i am managing this well, i set the timer on the watch for 30 minutes and check my email 2 times per hour. i keep the computer closed and i even have another time set for 5 minutes to remind me to keep it quick. i need that.
this system works very well for me when i am busy with plenty of urgent and important things to do. however, when i have work to do that can wait, and extra time in my schedule, i don't manage this as well. yesterday was one of those days - extra time and no pressure to get things done. i wasted time.
Today? No chance. A ton to do. Two appointments this afternoon. I will get a lot done. i promise.
Saturday, March 15, 2008
Rider's Log 3.15.08
10 minute warm-up. Big Dry Creek - I-25 and back. 10 minute cool-down. 55 degrees, full finger gloves, tights; comfy.
20 miles 1:33 ride time
my goal is to get 120 miles in March. 55 so far.
Thursday, March 13, 2008
History Starts Now
This is a video I produced with my friend and colleague, Tim Allarid. We designed this to express the importance and urgency of children's ministry in the local church. We'd love to know what you think.
The song is Five for Fightings, "World" I first saw the concept for this video at gccwired.com.
Check out more creativity at ragamuffin soul
Zuckerberg/Lacy Fiasco at SXSW
Great post on NussbaumOnDesign about Sarah Lacy interviewing Mark Zuckerberg at SXSW last week.
Here's the key point that absolutely has significance for us communicator types in the postmodern world:
"Sarah Lacy made the mistake of playing an old, traditional, mainstream journalist role in her interview with Facebook’s Zuckerberg. Lacy is an excellent journalist with some of the best contacts in Silicon Valley. Her articles in the past have been right on. She might even know more people in the Valley than Zuckerberg. And if you read the transcript of the interview, not just view it, Lacy asked all the right, probing questions. Unfortunately, in that interview, Lacy often played the role the authority and made herself the center of attention. She focused only on Zuckerberg and didn't connect with the audience. She left them out of the conversation and didn't even allow questions until the very end of the interview. Big mistake. Today, you must always involve the audience in anything that takes place onstage. People want the interraction, they have the knowledge and--it's more fun."
There's more to the post but this seems huge to me. How do we communicate with our 2.0 savy audience? Interaction. Don't play the role of authority. Keep them in the conversation. Great stuff to think about.
Good thoughts in the comments, too. You can watch the video here.
My Thursday
up and in the shower at 6 a.m.
30 minute nice conversation with L
7:30 starbuck's with oldbill. been meeting with this friend for 6 years
9:30 in office - email check. blog check. office circuit to say hi to all. reading, thinking, prayer
12:00 VIP lunch meeting
2:00 children's ministry "life moment" spot meeting
3:00 wrap up tasks for weekend - study teaching, finish powerpoint, leader email encourager
Home for the weekend.
update: stayed at office until 8:45...daughter at youth group and i was her ride home.
the pic in the background is an album cover from a recording of beethoven's eroica symphony..not erotica...
post idea from scott at scotthodge.org
Saturday, March 8, 2008
Rider's Log 3.08.08 - 1st ride of 2008
Big Dry Creek Trail to I-25. 16 miles in 1:20. tail wind east. 55-59 degrees.
Need to wear full finger gloves at that temp. legs were fine in shorts
i hope i left some winter weight on the trail.
Friday, March 7, 2008
World Vision
World Vision is a Christian humanitarian organization dedicated to working with children, families and their communities worldwide to reach their full potential by tackling the causes of poverty and injustice. Motivated by faith in Jesus Christ, World Vision serves alongside the poor and oppressed as a demonstration of God's unconditional love for all people. They focus on community development, disaster relief and global issues.
As a family we've been sponsoring children through World Vision for about 15 years. Right now we sponsor 12 year old Yohanns in Ethiopia, 17 year old Friday in Zambia and 4 year old Laziya in Uganda. We sponsored Annet in Uganda until recently when she was married and is no longer participating in the program.
Here's Laziya. Her Birthday was yesterday.
Yohanns.
Friday
Do you sponsor children?
Coming soon...letters from Friday.
Technorati Tags: World Vision
Thursday, March 6, 2008
Prayer of the Heart 1
"To pray is to descend with the mind into the heart and there stand before the face of the Lord ever-present, all-seeing, within you."
Theophan the Recluse, as quoted by Henri Nouwen in "The Way of the Heart"
Real prayer penetrates the marrow of our soul and leaves nothing untouched
..it opens the eyes of our soul to the truth of ourselves as well as to the truth of God.
...hide absolutely nothing from God and surrender ourselves unconditionally to his mercy.
...prayer that does not allow us to limit our relationship with God to interesting words or pious emotions.
Nouwen
I'm asking God to make me prayerful in these ways.
Monday, March 3, 2008
John's Reading Lounge
T11 put two chairs together today and i took them over when i got home. Two chairs together make one good size chair for a big man like me.
8:30p.m. on a Monday night
Subscribe to:
Posts (Atom)
