Katie did great at world's. Like Dave says in this clip its hard to be upset with 2nd. Let's face it, Katie deserved it. Vos just had the better day. You can only control so much.
This vid is hard to watch, but it makes me a bigger Katie fan. She's human.
Velonews interview with Katie Compton from Matt Haughey on Vimeo.
Wednesday, February 02, 2011
Sunday, January 30, 2011
Tuesday, January 25, 2011
Monday Musings
I'm back to work for another 6 day run. I did it last week too. The money is nice but what it does to me isn't. Mostly 12hr night shifts wear on you. I've gotten to where 4 of them aren't too bad. I'll occasionally have a night that is nuts & that adds to the fatigue level, but for the most part I make do & can function. Six 12's is another beast. Especially when the last 2 are crazy.
I made it through the first round. I was even able to function on my first night off to go to Amber's work party. A rousing good time. A co-worker of Amber went to a cx race with us in the stl a few years ago. Now everytime I see her she asks me when my next cx race is. While chatting at the party I told her about wanting to put on races here. Bam! Her Aunt is on the Park Board. She's going to tell her how awesome cx is and that they should give me the run of the park I want to use. Hopefully this pans out.
Sunday was a disaster. My body was stuck on nights. I was less than semi functional between naps on the couch. Then at 7PM I woke up & stayed up all night being less than productive watching movies & reruns of Top Gear on NetFlix. Should have rode the trainer I guess.
What's really rough is Mia misses me after only seeing me for a bit in the am & a bit at night before I go to work. Not to mention Amber is stuck with a newborn & an over active 4 y/o. She's a trooper though & managing better than I would.
That said I haven't rode or ran in 15 days! Yikes. I have been doing my version of crossfit. Workfit. I've been doing laps on the stairs at break & doing lots of pull ups & generally lifting heavier items more than I normally would. Manual labor for the win. Its just to hard to get up & doing anything before or after work. Plus it cuts into the time I get to spend with the family. I should talk Amber into letting me ride the trainer in the living room.
I saw this referenced in a tweet. Guess I have to blame my ignorance on something else.
Alcohol doesn't kill brain cells
A shocking tid bit link in that article No Triceratops? How did I miss that? I mean I even had a triceratops model when I was a kid that I got from the London Natural Science Museum. Crushing just crushing.
I made it through the first round. I was even able to function on my first night off to go to Amber's work party. A rousing good time. A co-worker of Amber went to a cx race with us in the stl a few years ago. Now everytime I see her she asks me when my next cx race is. While chatting at the party I told her about wanting to put on races here. Bam! Her Aunt is on the Park Board. She's going to tell her how awesome cx is and that they should give me the run of the park I want to use. Hopefully this pans out.
Sunday was a disaster. My body was stuck on nights. I was less than semi functional between naps on the couch. Then at 7PM I woke up & stayed up all night being less than productive watching movies & reruns of Top Gear on NetFlix. Should have rode the trainer I guess.
What's really rough is Mia misses me after only seeing me for a bit in the am & a bit at night before I go to work. Not to mention Amber is stuck with a newborn & an over active 4 y/o. She's a trooper though & managing better than I would.
That said I haven't rode or ran in 15 days! Yikes. I have been doing my version of crossfit. Workfit. I've been doing laps on the stairs at break & doing lots of pull ups & generally lifting heavier items more than I normally would. Manual labor for the win. Its just to hard to get up & doing anything before or after work. Plus it cuts into the time I get to spend with the family. I should talk Amber into letting me ride the trainer in the living room.
I saw this referenced in a tweet. Guess I have to blame my ignorance on something else.
Alcohol doesn't kill brain cells
A shocking tid bit link in that article No Triceratops? How did I miss that? I mean I even had a triceratops model when I was a kid that I got from the London Natural Science Museum. Crushing just crushing.
Thursday, January 20, 2011
The $3/gal limit
I set an arbitrary threshold for the price of gas becoming to expensive to drive to work. That price is $3/gallon. Driving home in the snow this am I saw $2.99/gal. The snow will drive it up over $3 easily. I've been prepping. I purchased 700x28c tires & hard mounted fenders. Time to man up & become a full fledged year round bike commuter.
Monday, January 17, 2011
I need 28 hour days
There just isn't enough time in the day. You would think having a job where I'm off 1/2 the year I'd be able to accomplish everything I want. For the most part I can. Sometimes 4 12 hour night shifts wear me down & I spend 2 of my 4 days off recovering.
I've been on a roll the last 3 weeks & have gotten in some good run training. Almost 90 miles in 3 weeks isn't too bad. The wheels fell off the bus this week though. I'm at 7 days with nothing. No running, no riding(not that I have been anyway), no nothing. I have to put a bunch of overtime in (70+hr weeks) the next month. The overtime, driving to the stl for a funeral, & the need to spend time with the family took priority.
Mia has been missing me a lot with the OT so I took her to see Tron Legacy friday. Ok movie not as good as I was hoping. Mia liked most of it though. Especially the fight scene with Daft Punk playing. That kid likes to dance.
Let's see what else? Not much really passed on workinv out today so I could rush around and get a bunch of stuff done before starting a 6 day 72 hour work slog. Going to try hard to get a few workouts in. The other night at work I walked the stairs on one of my breaks. 10 sets of 60 stairs. Will have to do that some more, its a real leg burner.
Damn breaks over back to work I go.
I've been on a roll the last 3 weeks & have gotten in some good run training. Almost 90 miles in 3 weeks isn't too bad. The wheels fell off the bus this week though. I'm at 7 days with nothing. No running, no riding(not that I have been anyway), no nothing. I have to put a bunch of overtime in (70+hr weeks) the next month. The overtime, driving to the stl for a funeral, & the need to spend time with the family took priority.
Mia has been missing me a lot with the OT so I took her to see Tron Legacy friday. Ok movie not as good as I was hoping. Mia liked most of it though. Especially the fight scene with Daft Punk playing. That kid likes to dance.
Let's see what else? Not much really passed on workinv out today so I could rush around and get a bunch of stuff done before starting a 6 day 72 hour work slog. Going to try hard to get a few workouts in. The other night at work I walked the stairs on one of my breaks. 10 sets of 60 stairs. Will have to do that some more, its a real leg burner.
Damn breaks over back to work I go.
Friday, January 07, 2011
More Springfield CX
No luck on getting State here in 2012 since Jeff City & St. Louis are next in line. There is no way I can bid against any proposal from either since we haven't had a race here in 4 or 5 years. MOBAR are talking moving State to a later date in Dec though. That said I'm going to start planning a CX race for late Dec this year so I can get a future place holder for a chance for State later. I'm going to start hustling now to get on the calendar early. The venue I really want I cant see them letting me using for all the weekly training races & a weekend race. That means I have to get 2 venues lined up. I guess I'm just a glutton for punishment. How many races do I have to promote in a year to call myself a professional promoter. I so want Don King hair
Thursday, January 06, 2011
Springfield CX??
I've been kicking around the idea of putting on a CX race for awhile. After last summers TT series I put on I really started to get interested in it. Now with gas predicted to be upwards of $4 /gal by end of year it's time for more local races. I've upped the number of TT's I'm putting on this year & am going to try & have a dirt TT as well.
I'm not kidding myself I won't be able to draw field sizes like KC or STl. There just isn't that many people who want to race in Springfield. I think the most I got to show for any of my TT's was 20. The Short Track races had descent but small turnout as well. If I can get 15-20 people out each week I'll consider it a success.
I'm thinking about a series of 4-6 races mid week in Oct or Nov. That means night races. Mid week allows those racing on the weekends to get in an effort mid week. I doubt there will be enough people to have more than one race. That said I'll probably use some sort of staggered, handicapped start to make the racing interesting for all levels. If the races show enough interest I might consider putting in a bid to have State CX in Springfield in 2012.
Cyclocross is a great sport so hopefully the few guys who do race local will show up & help promote the growth of the sport in Springfield. We used to have a series here but it was competing against bigger weekend races in KC & STL. Hopefully a mid week series will generate some interest.
This will be a no frills, no entry, no payout race. All the free money I gave out at the TT's showed me free money can't get people to race.
Oct is a long way off but there is a lot to do in that time frame. Find a venue(I have a couple in mind that have lights). Getting the venue approved. Then course lay out & design. If you have interest in helping or have any ideas leave me a comment here or on Facebook or Twitter. or shoot me an email scottdunsmuirATTHEgmailDOTcom
I'm not kidding myself I won't be able to draw field sizes like KC or STl. There just isn't that many people who want to race in Springfield. I think the most I got to show for any of my TT's was 20. The Short Track races had descent but small turnout as well. If I can get 15-20 people out each week I'll consider it a success.
I'm thinking about a series of 4-6 races mid week in Oct or Nov. That means night races. Mid week allows those racing on the weekends to get in an effort mid week. I doubt there will be enough people to have more than one race. That said I'll probably use some sort of staggered, handicapped start to make the racing interesting for all levels. If the races show enough interest I might consider putting in a bid to have State CX in Springfield in 2012.
Cyclocross is a great sport so hopefully the few guys who do race local will show up & help promote the growth of the sport in Springfield. We used to have a series here but it was competing against bigger weekend races in KC & STL. Hopefully a mid week series will generate some interest.
This will be a no frills, no entry, no payout race. All the free money I gave out at the TT's showed me free money can't get people to race.
Oct is a long way off but there is a lot to do in that time frame. Find a venue(I have a couple in mind that have lights). Getting the venue approved. Then course lay out & design. If you have interest in helping or have any ideas leave me a comment here or on Facebook or Twitter. or shoot me an email scottdunsmuirATTHEgmailDOTcom
Thursday, December 30, 2010
Thursday, December 23, 2010
Wednesday, December 08, 2010
Thursday, November 25, 2010
#Project18 Fail Turkey Trot 2010
My 9th Turkey Trot(16th annual) didn't go as I had hoped. The weather turned to crap. Sleep is a thing of the past with Alex now. I figured surely I could break 19:00 with all the running I've been doing, especially after running 19:13 last year with zero running. Well that's what I get for thinking. 19:00.0000. I screwed myself going out too fast. I told my self not to get caught up in the wave in the first mile. Nope did it anyway(mistake #1). 5:36 for the first mile. I panicked a little and throttled back(mistake #2). Ran second mile a little too comfortable in 6:20. Fell asleep in the 3rd mile (mistake #3) 6:26. Saw the finish clock & sprinted for all I was worth to hit 19 exactly. Damn so close. Should have leaned. What I should have done was run even splits. I guess I'll have to regroup & hit a 5k next week.
Sunday, November 21, 2010
The Time Has Come
Nine plus months of waiting are over. Tomorrow is GO TIME! Going to go off the grid for a bit(I've been banned from Twitter, FB, Tumblr, etc) but will post pics, etc after K2 is settled & named. Yes we still don't have a name. I think besides that we are all set. His room is done. Cleaning the carpets this afternoon. Baby seat is in the car. Amber's bag's are packed. Off to the hospital in the am to finally meet K2.
Took advantage of my last 4 days off to catch up on choirs, errands, etc so that they are all out of the way. Went ahead and took advantage of todays warm temps to hang the Xmas lights. It way to early but its warm & I was motivated. I mean I was up at 3 am. I ran, watched the super prestige race, so needed some thing to do. The early wake ups have let me get a lot of stuff done, including a good run every morning. Plus I've squeezed in a killer nap every afternoon. Might as well get them while I can.
Turkey Trot is Thursday. #project18's big day. Did a speed workout Saturday that I hope says I'll hit the 18 mark. I have to avg 6:07 miles to go under 19:00. Going to be wicked cold though. If my Jpow embro shows I'll wear shorts, if not it will be a tight morning. Never been able to run very fast in tights.
Well all for now. Wish us luck!
Took advantage of my last 4 days off to catch up on choirs, errands, etc so that they are all out of the way. Went ahead and took advantage of todays warm temps to hang the Xmas lights. It way to early but its warm & I was motivated. I mean I was up at 3 am. I ran, watched the super prestige race, so needed some thing to do. The early wake ups have let me get a lot of stuff done, including a good run every morning. Plus I've squeezed in a killer nap every afternoon. Might as well get them while I can.
Turkey Trot is Thursday. #project18's big day. Did a speed workout Saturday that I hope says I'll hit the 18 mark. I have to avg 6:07 miles to go under 19:00. Going to be wicked cold though. If my Jpow embro shows I'll wear shorts, if not it will be a tight morning. Never been able to run very fast in tights.
Well all for now. Wish us luck!
Friday, November 19, 2010
Me Productive?
Doesn't seem right to be productive while on a stay-cation. Yesterday I woke up at 4 am so decided to get a jump on the day. Managed to get a chilly 5 mile run in. Hit the dentist. Took Mia with me to get my hair cut. Plus to cap it off changed the oil in the Volvo. After all that I took a 2.5 hr power nap. That's a full day right there. Pretty much couch surfed the rest of evening.
Today I woke up @ 3:30 am. I guess it lets me catch up on a bunch of shows on the DVR. I figure the sleep deprivation will prepare me for the arrival of K2 next week. Speaking of we go to the Dr. this afternoon for a sonogram & what should be the final Dr. apt. The contractions are coming pretty regularly so it should be soon.
I got in a pretty cold 6 miler this am. 26f with wind chill. What's crazy is 70 is predicted for this weekend. Thanksgiving day about race time at the Turkey Trot its supposed to be 22f. I ordered some J-Pow embro so hopefully it shows up before Thursday.
Ambers off to the anesthesiologist for a consult on the epidural. I think Mia & I are going to hit the garage to work on the mtb's disc brakes. Lots of good advice so I'll try again. With the weather predicted I think it would be good to hit the trails. It'll be the only way to avoid the hurricane force winds that will come with the temps.
Today I woke up @ 3:30 am. I guess it lets me catch up on a bunch of shows on the DVR. I figure the sleep deprivation will prepare me for the arrival of K2 next week. Speaking of we go to the Dr. this afternoon for a sonogram & what should be the final Dr. apt. The contractions are coming pretty regularly so it should be soon.
I got in a pretty cold 6 miler this am. 26f with wind chill. What's crazy is 70 is predicted for this weekend. Thanksgiving day about race time at the Turkey Trot its supposed to be 22f. I ordered some J-Pow embro so hopefully it shows up before Thursday.
Ambers off to the anesthesiologist for a consult on the epidural. I think Mia & I are going to hit the garage to work on the mtb's disc brakes. Lots of good advice so I'll try again. With the weather predicted I think it would be good to hit the trails. It'll be the only way to avoid the hurricane force winds that will come with the temps.
Friday, November 12, 2010
Getting Ready for '11
Yesterday I decided to do some prep work for 2011. Mostly get the MTB off the rack & get it ride-able. Air up the tires, put the chain back on, & bleed the brakes. Little did I know the brakes were going to eat my lunch & destroy a whole afternoon. Four hours later, a lot of cussing, a few thoughts about killing a Hayes engineer, taking a shower in brake fluid, and I got the rear brake kinda workable. Yes just one freaking brake in 4 hours!
After looking online it seems Hayes has the worst design for disc brakes on the market. Turns out most shops won't even bleed them, they send them back to Hayes. I did manage to find a feasible work around to keep me from having to pull them & send them in. Luckily I don't mind a brake thats a little soft so I'm semi happy. I'm a little leery about bleeding the front brake now, but will dive in to it perhaps this afternoon.
2011 will bring some changes for me. Training with 2 kids will be the big one. Not a huge problem in the winter since I ride so much on the trainer anyway. Another big change will be my racing age is 40. That means full on Masters racing for me. Road, MTB, & CX. I'll probably do a few open CX races, & maybe a 1/2/3 crit or 2, but mostly racing with the old men.
My two readers may have noticed I pulled the SKC logo from the old blog. SKC has decided not to sponsor a team anymore so I'm team-less for 2011. Not that big a deal with my limited schedule anyway. SKC will be around but mostly sponsoring rider participant events like the MS150. I have a few options on the table but I may just get an all black get & race for Team Me.
2010 wasn't much of a racing year for me. I had what I thought was a great spring of training. Only to have crappy results in the few races I did. Granted my TT at Hermann doesn't count since I was stopped by the semi. I carried a huge fatigue load that I was writing off to working nights & all the training I was doing. I had noticed last fall I was having trouble gaining any form, but figured it was getting used to racing 60 min in Opens & readjusting to nights. Well not so. I managed to get a medical explanation for it. Hopefully now I know the problem I can control it. As it stands not racing for most of the year may have helped from really burning me out chasing my tail to no avail.
K2 is due in less than 2 weeks so I'll have something good to blog about again. Plus maybe a 5k race report or two.
After looking online it seems Hayes has the worst design for disc brakes on the market. Turns out most shops won't even bleed them, they send them back to Hayes. I did manage to find a feasible work around to keep me from having to pull them & send them in. Luckily I don't mind a brake thats a little soft so I'm semi happy. I'm a little leery about bleeding the front brake now, but will dive in to it perhaps this afternoon.
My two readers may have noticed I pulled the SKC logo from the old blog. SKC has decided not to sponsor a team anymore so I'm team-less for 2011. Not that big a deal with my limited schedule anyway. SKC will be around but mostly sponsoring rider participant events like the MS150. I have a few options on the table but I may just get an all black get & race for Team Me.
2010 wasn't much of a racing year for me. I had what I thought was a great spring of training. Only to have crappy results in the few races I did. Granted my TT at Hermann doesn't count since I was stopped by the semi. I carried a huge fatigue load that I was writing off to working nights & all the training I was doing. I had noticed last fall I was having trouble gaining any form, but figured it was getting used to racing 60 min in Opens & readjusting to nights. Well not so. I managed to get a medical explanation for it. Hopefully now I know the problem I can control it. As it stands not racing for most of the year may have helped from really burning me out chasing my tail to no avail.
K2 is due in less than 2 weeks so I'll have something good to blog about again. Plus maybe a 5k race report or two.
Thursday, November 04, 2010
This That & the Other
Lots going on here in my little slice of the world. We are now on weekly baby doc status. Amber doesn't think the boy is going to wait till his due day to make his appearance. I'm beginning to think so too. I have my vacation scheduled but mostly because I didn't want to loose out on getting the week of Thanksgiving off. I know its a crap shoot for it to work out but I have another week of vacation to play with if I need it.
Not much riding going on, maybe 1 or 2 rides a week right now. Been focusing on the run. Going to try & get another 5k in before the Turkey Trot, hopefully. Been so damn windy lately riding isn't very appealing. In fact in makes doing run intervals unappealing as well. Last time I ran in circles the wind killed me. Pretty much decided the road bike is going to be mounted to the trainer for the winter. Any outside riding will be done on the CX or MTB. Which means I've got to put the MTB back together. Right now it has no chain & 2 flat tires. Not optimal for riding.
As I told Amber lack of ride time frees up more time for me to piddle. The hacks have began. Last week I rooted an iPod shuffle to banish iTunes from it. I'm not a fan of iTunes since its like the Borg & takes over your computer. I've switched to VLC for my multimedia pleasure. Its open source & feature packed. I highly recommended it. Yesterday I finally got around to setting up the Wii for streaming Netflix. Next up is hacking the Wii to run on Linux so I can get more out of it. Which will give me insentive to finally multiboot the computer to run on Linux & XP. Been reading about it for awhile so its time to pull the trigger. I've got a few more mods kicking around in my head just have to motivate & find the free time to work on them.
I had more to write about but have forgotten most of it now. Besides I'm just blogging in an attempt to stall for lacing up & going for a run.
Don't forget Speed.TV is streaming P1 from the F1 race in Brazil in the am. Starts at 8am.
This is from Japan where Kobayashi put on a passing clinic. I've become a huge fan of him as well of most of the F1 fans in the world.
The F1 season is down to 2 races. The driver & constructor championships are up for grabs & getting hot. Hopefully Mr. Webber can keep it on the track & make up for the brain fart he had in Korea.
I read today that Mr. Vettel is using an engine this weekend thats on its 3rd race. He's hard on engines so I'm thinking he might have another epic come apart like Korea.
Which hopefully will make him get in line & finally help Webber out instead of crashing into him.
Not much riding going on, maybe 1 or 2 rides a week right now. Been focusing on the run. Going to try & get another 5k in before the Turkey Trot, hopefully. Been so damn windy lately riding isn't very appealing. In fact in makes doing run intervals unappealing as well. Last time I ran in circles the wind killed me. Pretty much decided the road bike is going to be mounted to the trainer for the winter. Any outside riding will be done on the CX or MTB. Which means I've got to put the MTB back together. Right now it has no chain & 2 flat tires. Not optimal for riding.
As I told Amber lack of ride time frees up more time for me to piddle. The hacks have began. Last week I rooted an iPod shuffle to banish iTunes from it. I'm not a fan of iTunes since its like the Borg & takes over your computer. I've switched to VLC for my multimedia pleasure. Its open source & feature packed. I highly recommended it. Yesterday I finally got around to setting up the Wii for streaming Netflix. Next up is hacking the Wii to run on Linux so I can get more out of it. Which will give me insentive to finally multiboot the computer to run on Linux & XP. Been reading about it for awhile so its time to pull the trigger. I've got a few more mods kicking around in my head just have to motivate & find the free time to work on them.
I had more to write about but have forgotten most of it now. Besides I'm just blogging in an attempt to stall for lacing up & going for a run.
Don't forget Speed.TV is streaming P1 from the F1 race in Brazil in the am. Starts at 8am.
This is from Japan where Kobayashi put on a passing clinic. I've become a huge fan of him as well of most of the F1 fans in the world.
The F1 season is down to 2 races. The driver & constructor championships are up for grabs & getting hot. Hopefully Mr. Webber can keep it on the track & make up for the brain fart he had in Korea.
I read today that Mr. Vettel is using an engine this weekend thats on its 3rd race. He's hard on engines so I'm thinking he might have another epic come apart like Korea.
Which hopefully will make him get in line & finally help Webber out instead of crashing into him.
Wednesday, October 27, 2010
New Turkey Trot Course
This should make my quest for 18:xx a little easier. Though I hate long straight stretches.
Tuesday, October 26, 2010
Week 2 Circle Fail
30+ mile per hour winds pretty much destroyed me & any hope I had of hitting goal times. I knew better but I figured time is limited so why not try. I got a hard workout in that about all I got. Pretty demoralizing. The plan was for 3x1200 @ 4:00 with 400m recovery. Came close first interval. Little farther off the 2nd. The third one was a waste of time. With any luck the wind will die down by Thursday & I can try this workout again.
I've been pretty beat up lately. Mostly various achilles/calf problems. Friday I woke up without the ability to move my neck very much. After some heat pad & Amber working on it I got some mobility. Went to work where the neck pain moved into my bad shoulder. Its now Tuesday & still bothering me a little. Saturday night I also managed to whack myself in the shin. I feel like I should turn this into an injury report blog about myself.
I've been pretty beat up lately. Mostly various achilles/calf problems. Friday I woke up without the ability to move my neck very much. After some heat pad & Amber working on it I got some mobility. Went to work where the neck pain moved into my bad shoulder. Its now Tuesday & still bothering me a little. Saturday night I also managed to whack myself in the shin. I feel like I should turn this into an injury report blog about myself.
Tuesday, October 19, 2010
Running around in circles
Its been four years since my last foray into track intervals. Thanks to #project18 I figured I'd better do some track work or I'd flail mightily. Especially with the target race less than 6 weeks away.
I packed up my bag, mounted my bike, & rode over to MSU's Plaster field to run some circles. A nice 8 mile ride over, I figured it would be a good warm up. Oops! Guess the track is closed in the afternoon till after 5. SOB! Turn around & head home to plan B and now 16 miles in my legs.
Luckily the subdivision across from mine has a 400 meter loop(+/- 5 meters) which is good enough for my purposes. I figured for the first week 10x 400 at or below 1:30 with 400 recovery would be a good start. Four years ago I stood for my recovery since I wasn't running much & was interested in making the times. Which wouldn't happen if I ran the recoveries. This year I've been putting in the miles & figured I'd better run the recoveries. Plus the extra mileage might make another attempt at the Sylamore 50K in February a likelihood.
To sum up: 1) 1:28 (2) 1:28 (3) 1:29 (4) 1:26 (5) 1:26 (6) 1:24 (7) 1:28 (8) 1:28 (9) 1:28 (10) 1:30 Felt the 16 miles of pre riding in my legs on the last one.
All in all not a bad first go around at running speed work. An added bonus was my long run now is 6.5 miles.
I packed up my bag, mounted my bike, & rode over to MSU's Plaster field to run some circles. A nice 8 mile ride over, I figured it would be a good warm up. Oops! Guess the track is closed in the afternoon till after 5. SOB! Turn around & head home to plan B and now 16 miles in my legs.
Luckily the subdivision across from mine has a 400 meter loop(+/- 5 meters) which is good enough for my purposes. I figured for the first week 10x 400 at or below 1:30 with 400 recovery would be a good start. Four years ago I stood for my recovery since I wasn't running much & was interested in making the times. Which wouldn't happen if I ran the recoveries. This year I've been putting in the miles & figured I'd better run the recoveries. Plus the extra mileage might make another attempt at the Sylamore 50K in February a likelihood.
To sum up: 1) 1:28 (2) 1:28 (3) 1:29 (4) 1:26 (5) 1:26 (6) 1:24 (7) 1:28 (8) 1:28 (9) 1:28 (10) 1:30 Felt the 16 miles of pre riding in my legs on the last one.
All in all not a bad first go around at running speed work. An added bonus was my long run now is 6.5 miles.
Wednesday, October 13, 2010
Wednesday, September 22, 2010
Thursday, September 16, 2010
Thursday, September 09, 2010
Quick run update
Run mileage has been creeping up. Running 5 miles now avg 7 min miles pretty easily. Will have to start some pre-speed work workouts soon. Settled on the Denim Day 5k on 9/25 to open up my #project18 races.
In a bout of insomnia last night I did some intrawebbing of my past 5k races results. In 2003 I had seven 5k's under 18:20. Two of those under 18 min(17:47 & 17:29). Obviously I'm not going to race that much before the Turkey Trot but I like to think Im training harder & smarter this go around. I'm thinking the sub 19 this go around is going to happen.
Looks like the Dry Sac short track races are supposed to have a CX friendly race Tuesday(if the floods stop). I might actually show up with a cx bike(sans tubies) to this one. Depends on how my weekend of work goes and how motivated I am to donate $15.
In a bout of insomnia last night I did some intrawebbing of my past 5k races results. In 2003 I had seven 5k's under 18:20. Two of those under 18 min(17:47 & 17:29). Obviously I'm not going to race that much before the Turkey Trot but I like to think Im training harder & smarter this go around. I'm thinking the sub 19 this go around is going to happen.
Looks like the Dry Sac short track races are supposed to have a CX friendly race Tuesday(if the floods stop). I might actually show up with a cx bike(sans tubies) to this one. Depends on how my weekend of work goes and how motivated I am to donate $15.
Thursday, September 02, 2010
Running along
Well #project18 is coming along nicely. First tune up 5k is in a couple of weeks. Have my weekly mileage into the 20-25 mile range. I'll hold it steady there till maybe November then hit 30 or 35 to start to taper for the goal race of #project18.
I've moved my mileage up slowly. Start with 2.5 mile runs then bumped my pace up. Bumped up to 4, then bumped pace up, then up to 5 miles which I'm at now. I'll hold it at 5 miles till I can hit 5 miles @ 6:45 pace pretty easily. Should be doable.
Riding is playing second fiddle right now with saddle time being sporadic. Mostly an occasional spin or commute to work. I did hit the trainer for an hour yesterday to avoid the monsoon. Right now & in the immediate future running gives me more bang for my buck. I can get the same amount of TSS in 30 min running as I can get in an hour & a half on the bike (that is without intervals which I'm in now shape for).
Since I had a pretty wicked bought of insomnia last night I got out with the sun coming up for a quick 5 miler. I'm thinking I might get out in a few for an hour of low level power hill repeats on the bike. Snagging saddle time where I can. Got to take a nap today since tonight is my first night back at work this week; so might as well make myself tired.
Four on Four off is good & bad for training for sure. I have been getting some strength work in at work. The locker room has a perfect pull up bar. I'm up to 50 in a 12 hour shift. Not too bad when you factor in I'm doing them with steel toe boots on as well. I might get back to my previous strength when I was climbing & kayaking all the time.
Typing more than 140 characters is making my fingers tired. I've set up a Tumblr account for posts longer than 140 characters & less than a novel that blogging takes. Yes I know I'm a social media whore.
I've moved my mileage up slowly. Start with 2.5 mile runs then bumped my pace up. Bumped up to 4, then bumped pace up, then up to 5 miles which I'm at now. I'll hold it at 5 miles till I can hit 5 miles @ 6:45 pace pretty easily. Should be doable.
Riding is playing second fiddle right now with saddle time being sporadic. Mostly an occasional spin or commute to work. I did hit the trainer for an hour yesterday to avoid the monsoon. Right now & in the immediate future running gives me more bang for my buck. I can get the same amount of TSS in 30 min running as I can get in an hour & a half on the bike (that is without intervals which I'm in now shape for).
Since I had a pretty wicked bought of insomnia last night I got out with the sun coming up for a quick 5 miler. I'm thinking I might get out in a few for an hour of low level power hill repeats on the bike. Snagging saddle time where I can. Got to take a nap today since tonight is my first night back at work this week; so might as well make myself tired.
Four on Four off is good & bad for training for sure. I have been getting some strength work in at work. The locker room has a perfect pull up bar. I'm up to 50 in a 12 hour shift. Not too bad when you factor in I'm doing them with steel toe boots on as well. I might get back to my previous strength when I was climbing & kayaking all the time.
Typing more than 140 characters is making my fingers tired. I've set up a Tumblr account for posts longer than 140 characters & less than a novel that blogging takes. Yes I know I'm a social media whore.
Thursday, August 26, 2010
Final Pre EBAY Sale Chance Prices Cut
This is your Final Pre EBAY Sale Chance. I've cut prices to try & save myself the hassle of the EBAY.
- Dura Ace Braze on Front Derailleur
$15$10 - Shimano 600 Cranks 175 square taper w/ BB no chain rings
$15$10 - Ritchey Pro Clincher Rim semi aero
$10$5 - Mavic MA2 SBP clincher rim $5
- 2 Specialized PRO Adrenaline 26x2.0 tires
$40$30 SRAM 9spd 12-26 PG-950 cassette$15 $10SOLD- SRAM 9spd 11-26 PG-950 cassette
$15$10
- SRAM 9spd 11-21 PG-970 cassette
$15$10
- American Classic seatpost (300mm) 26.6
$10$5 - Winwood Carbon fork w/ Aluminum crown CX Fork threadless 1" (star nut installed) with 1" threadless stems in 120mm & 130mm & Cable Hanger
$65$55 - Chris King 1" ahead set silver $50
- Surley 1" steel CX Fork (star nut installed) with 1" threadless stems in 120mm & 130mm & Cable Hanger $30
- Rock Shock Judy 11/8" Star nut installed
$50$40 - RST Mozo Pro 11/8" (3" travel; elastomer) Star nut installed
$20$15 - XT Cantilever brakes Front & Rear set with pads $15
- SRAM 9.0 V-brakes Front & Rear with pads & all hardware including noodles
$20$15 - SRAM 7.0 Brake levers
$10$5 - Bontrager Crowbar Riser Bar & Bontrager 11/8"stem 120mm $10
- EC90 Carbon MTB Bar $30
- EC70 130mm stem 11/8"
$15$10 - Dura Ace 175m Octolink Crank with Octolink BB (no chainrings)
$60$50 Tiagra 9spd STI Shifters $60soldUltegra 9spd rear deraileur $10sold- Shimano 600 Road brakes with pads $10
- Shimano 105 front deraileur 31.8 clamp
$10$5 - Kooka Crank w/ square taper BB & crank bolts 175mm mtb no chainrings $10
- Shimano PD-M737 clipless mtb pedals(old style but work with new cleats) $10
- Truvativ 175 Single Speed Crank no chainring $15
- Sun Ringle RPM Lite W/ Ringle Skewers& Kenda Short Tracker tires installed
$75$65
Monday, August 23, 2010
800m World Record!
David Rudisha ran1:41:09 for 800m in Berlin this weekend. Holy crap that's hauling! His rabbit Sammy Tangui of Kenya hit the 400m mark @ 48.65. Rudisha went through 600m @ 1:14.54 after his rabbit pulls off.
Saturday, August 21, 2010
MORE Pre EBAY
- Dura Ace Braze on Front Dérailleur $15
- Shimano 600 Cranks 175 square taper w/ BB no chain rings $15
- Ritchey Pro Clincher Rim semi aero $10
- Mavic MA2 SBP clincher rim $5
- 2 Specialized PRO Adrenaline 26x2.0 tires $40
- SRAM 9spd 12-26 PG-950 cassette $15
- SRAM 9spd 11-26 PG-950 cassette $15
- SRAM 9spd 11-21 PG-970 cassette $15
Wednesday, August 18, 2010
Pre EBAY Sale
This is what I've dug out so far. Get it before I stick it on the EBAY:
- American Classic seatpost (300mm) 26.6 $10
- Winwood Carbon fork w/ Aluminum crown CX Fork threadless 1" (star nut installed) with 1" threadless stems in 120mm & 130mm & Cable Hanger $65
- Chris King 1" ahead set silver $50
- Surley 1" steel CX Fork (star nut installed) with 1" threadless stems in 120mm & 130mm & Cable Hanger $30
- Rock Shock Judy 11/8" Star nut installed $50
- RST Mozo Pro 11/8" (3" travel; elastomer) Star nut installed $20
- XT Cantilever brakes Front & Rear set with pads $15
- SRAM 9.0 V-brakes Front & Rear with pads & all hardware including noodles $20
- SRAM 7.0 Brake levers $10
- Bontrager Crowbar Riser Bar & Bontrager 11/8"stem 120mm $10
- EC90 Carbon MTB Bar $30
- EC70 130mm stem 11/8" $15
- Dura Ace 175m Octolink Crank with Octolink BB (no chainrings) $60
Tiagra 9spd STI Shifters $60soldUltegra 9spd rear deraileur $10sold- Shimano 600 Road brakes with pads $10
- Shimano 105 front deraileur 31.8 clamp $10
- Kooka Crank w/ square taper BB & crank bolts 175mm mtb no chainrings $10
- Shimano PD-M737 clipless mtb pedals(old style but work with new cleats) $10
- Truvativ 175 Single Speed Crank no chainring $15
- Sun Ringle RPM Lite W/ Ringle Skewers & Kenda Short Tracker tires installed $75
Saturday, August 14, 2010
Deer Run
I've lived next to the Deer Run Subdivision for 5 years now. Last night I found out why it got its name. I was running along at dusk when what I thought was a dog ran up besides me. Nope it was Bambi, spots & all. I was so startled I couldn't get my crackberry out to get a pic. After running with me for a few feet it sped off into the field. About 3 minutes later it did it again. This time a passing car saw it & slowed. The driver yelled at me to put a leash on my dog. I yelled back it was a deer. He looked at me like I was high.
Bambi buzzed me one more time before joining momma deer in the field. I thought that was pretty cool. I hit my turn around & started to run back. Bambi thought buzzing me was a fun game since it did it two more times. I was starting to get pretty paranoid since each time it got closer. I ran about a 1/2 mile looking over my shoulder. The Bambi run in aside I got a pretty good 4 miler in averaging 7:30 miles. Felt pretty good too even though my avg HR was a little high.
Locals: Time to whittle down the bike parts. First up a set of 26"mtb SunRingle RPM Lite Wheels(rim brake only) Includes Ringle skewers & Kenda Short Tracker Tires. $100obo get them before I put them on Ebay
Bambi buzzed me one more time before joining momma deer in the field. I thought that was pretty cool. I hit my turn around & started to run back. Bambi thought buzzing me was a fun game since it did it two more times. I was starting to get pretty paranoid since each time it got closer. I ran about a 1/2 mile looking over my shoulder. The Bambi run in aside I got a pretty good 4 miler in averaging 7:30 miles. Felt pretty good too even though my avg HR was a little high.
Locals: Time to whittle down the bike parts. First up a set of 26"mtb SunRingle RPM Lite Wheels(rim brake only) Includes Ringle skewers & Kenda Short Tracker Tires. $100obo get them before I put them on Ebay
Monday, August 09, 2010
Project 18 rolling along
After looking at my work calendar I picked a day for my first 5k warm up race. Sept 25. Thing is there are 4. yes 4! 5k's in & around Springfield on that day. Holy Hell. There is maybe 4 bike races in Springfield ALL year let alone 4 in one day. I'll have to do some research & find the flattest one. One I think I have done before so I'll have a time reference for it. I ran 19:13 with zero miles in November. Granted my CX form was coming on in a big way. I figure in 6 weeks of running I can surely run at least 19:45. 30 seconds slower is doable.
I did see there is a 5k trail run with a 5k kayak race the week before(9/24). Might be interesting. My creek boat is a pig to paddle in flat water though. Will have to think about that one. Might be able to borrow a longish sea kayak. 17' limit.
I did see there is a 5k trail run with a 5k kayak race the week before(9/24). Might be interesting. My creek boat is a pig to paddle in flat water though. Will have to think about that one. Might be able to borrow a longish sea kayak. 17' limit.
Sunday, August 08, 2010
Slo Rolling into Sunday
I'm moving pretty slow today. After Friday's 5 hr power washing marathon & yesterday's all day stain fest on the deck I'm pretty sore today. I slept in & convinced Amber to work on my legs a bit to help with the soreness. She dug in & I thought I was going to cry. An hour later & a couple of Tylenol I'm up and at em at the crack of noon.
Today I just have some touch up work, a few stiles, & the main stairs left to stain & I'll be done with the deck for two years. Shouldn't take more than a couple of hours & we can be grilling this evening outside on a deck that looks good as new. That's a big huge check mark on the old to do list.
I need to mow the yard today since its my last day off but I might just wait till we get back from the Baby Doc tomorrow morning. One of the advantages of working nights is being able to get a few things done on my first night back before I go in. That is if I don't mind 24+ hrs without sleep. Kinda getting used to it now.
Heat wave is supposed to return next week so work is going to be ridiculously hot again. I'm not a heat person so that makes it even harder for me to motivate to train. I might have to log a few running miles in the am after I get off work. Or stick the Ridley on the trainer. I really need to invest in rollers I guess.
Today I just have some touch up work, a few stiles, & the main stairs left to stain & I'll be done with the deck for two years. Shouldn't take more than a couple of hours & we can be grilling this evening outside on a deck that looks good as new. That's a big huge check mark on the old to do list.
I need to mow the yard today since its my last day off but I might just wait till we get back from the Baby Doc tomorrow morning. One of the advantages of working nights is being able to get a few things done on my first night back before I go in. That is if I don't mind 24+ hrs without sleep. Kinda getting used to it now.
Heat wave is supposed to return next week so work is going to be ridiculously hot again. I'm not a heat person so that makes it even harder for me to motivate to train. I might have to log a few running miles in the am after I get off work. Or stick the Ridley on the trainer. I really need to invest in rollers I guess.
Friday, August 06, 2010
The To Do List
Everyone has one. Some small, some large, some overwhelmingly ambitious. Mine is pretty big but manageable. That is if I put effort into it. With lack of riding I've been putting a pretty good dent into mine.
Today is day 2 off & being Friday Mia hangs out with me all day. She has been a holy terror lately but so far today she has been willing to cooperate with my to do list. So far today I've managed to clean out the Volvo, take it to the car wash(before 10am get $2 back @ Mr. Zippy's), used the free high powered car vacs. I did forget to pick up some tire shine so that will have to be done later.
Ran over & got a hair cut & shaved my face to make the wife happy. Once home I got in high gear & sprayed the yard for bugs. Fleas are sneaking in from the neighbors yard; I really dislike my neighbors.
I then busted out the Pressure washer to clean the deck. I had bad luck in the past with this. Every time I pressure wash the deck it rains before I can seal it. No rain in the forecast so hopefully tomorrow I can cross this nagging item of my list. I'm over 2/3 done but had to stop so Mia could get a nap. Amber is home busting ass now so I can get back on it.
Sunday we are going to prep for the neighborhood yard sale. Got to make room for kid numero two. I also ordered a bunch of flat rate boxes so I can start Ebaying all the crap in my garage. Going to get rid of a bunch of bike parts & spare wheels as well. I'm done kidding myself I'm never going to finish those project bikes so that's crossed off the to do list.
Amber just added to the list. Furniture moving to start setting up Jr's room. Cross one thing off & 3 more go on.
Today is day 2 off & being Friday Mia hangs out with me all day. She has been a holy terror lately but so far today she has been willing to cooperate with my to do list. So far today I've managed to clean out the Volvo, take it to the car wash(before 10am get $2 back @ Mr. Zippy's), used the free high powered car vacs. I did forget to pick up some tire shine so that will have to be done later.
Ran over & got a hair cut & shaved my face to make the wife happy. Once home I got in high gear & sprayed the yard for bugs. Fleas are sneaking in from the neighbors yard; I really dislike my neighbors.
I then busted out the Pressure washer to clean the deck. I had bad luck in the past with this. Every time I pressure wash the deck it rains before I can seal it. No rain in the forecast so hopefully tomorrow I can cross this nagging item of my list. I'm over 2/3 done but had to stop so Mia could get a nap. Amber is home busting ass now so I can get back on it.
Sunday we are going to prep for the neighborhood yard sale. Got to make room for kid numero two. I also ordered a bunch of flat rate boxes so I can start Ebaying all the crap in my garage. Going to get rid of a bunch of bike parts & spare wheels as well. I'm done kidding myself I'm never going to finish those project bikes so that's crossed off the to do list.
Amber just added to the list. Furniture moving to start setting up Jr's room. Cross one thing off & 3 more go on.
Thursday, July 29, 2010
Project 18
Those on Twitter probably have noticed the hashtag #project18 I've been using lately. It's my way of motivating myself to run 18 min @ this years Turkey Trot. Part of that means actually Running this year. Since I've not been riding why not run? I mean I have a history of it.
Think this was my Freshman year in college. It was either a steeplechase or a 5k not sure. By the look on my face I'd say a 5k since I always looked horrible racing steeplechases. Those bad boys hurt!I've been hitting the pavement early on my days off to avoid the heat. Managed to knock 45 seconds of my loop time today. Now I need to string several days together to rack up some mileage. Hopefully I can hit a 5k or 2 before the Turkey Trot to get some racing in my legs.
Monday, July 19, 2010
TT series reminder
Don't forget Tuesday everyone races for free.
Payout at least 3 deep in every category with 3 or more racers.
If you break the men's or women's course records you get an extra payout!!
Divisions are Aero men, nonaero men, & open women.
The men's course record was set on a TT bike. Scott Sifferman 22:04
The women's on a standard road bike. Stacy Bertsch 26:23
Payout at least 3 deep in every category with 3 or more racers.
If you break the men's or women's course records you get an extra payout!!
Divisions are Aero men, nonaero men, & open women.
The men's course record was set on a TT bike. Scott Sifferman 22:04
The women's on a standard road bike. Stacy Bertsch 26:23
Friday, July 16, 2010
Movie Day
Today I let Mia stay home from daycare for a daddie & Mia day. If figure with her days of being the only child fleeting I need to give her some one on one attention while I can. She really likes 3 D movies after seeing Toy Story 3D. She says the "movie is in her face". So I forked over the $20 for two tickets to see another 3D movie with her. 3D will be the death of watching movies at the theater, wait and see. Way too spendy. Anyway we went and saw Despicable Me. I was a little disappointed. I guess I shouldn't have been with all the hype. Turns out a movie with the main character & most of the supporting cast having shows on NBC is going to be a big advert. They didn't even try and make it subtle advertising for NBC & PlayStation Wii. But I guess its a kid movie & they are advertising to the audience. Mia managed to eat most of a giant bucket of popcorn while watching it. She enjoyed it so money well spent.
We came home and took a PHAT nap. I ended up napping longer since Amber came home. Since I've not been riding lately I've been a napping machine. Strange when I need the rest I can't get it. When I don't all I can do is sleep. hmmm?
I did a little bike shop work for a friend of a friend then we headed over for dinner at Los Portales. If you follow me on Twitter or the Facebook you know how much we eat here. Best Spanglish food in Springfield. Plus ICE COLD Negra Medolo's what more do you need.
We came home and took a PHAT nap. I ended up napping longer since Amber came home. Since I've not been riding lately I've been a napping machine. Strange when I need the rest I can't get it. When I don't all I can do is sleep. hmmm?
I did a little bike shop work for a friend of a friend then we headed over for dinner at Los Portales. If you follow me on Twitter or the Facebook you know how much we eat here. Best Spanglish food in Springfield. Plus ICE COLD Negra Medolo's what more do you need.
Wednesday, July 14, 2010
Tuesday Night TT
Results Link
Smaller turn out again this week. Times were slower as well as everyone had to fight heat & a pretty good cross to headwind. Stacy Bertsch did set a new women's course record without using a TT bike: 26:23. She would have placed 5th in the Aero division last night!
Remember next week everyone races for FREE & their will be payouts! FREE MONEY! Plus if anyone breaks the course records there is bonus money.
Course Records:
Men Scott Sifferman 22:04
Women Stacy Bertsch 26:23
Smaller turn out again this week. Times were slower as well as everyone had to fight heat & a pretty good cross to headwind. Stacy Bertsch did set a new women's course record without using a TT bike: 26:23. She would have placed 5th in the Aero division last night!
Remember next week everyone races for FREE & their will be payouts! FREE MONEY! Plus if anyone breaks the course records there is bonus money.
Course Records:
Men Scott Sifferman 22:04
Women Stacy Bertsch 26:23
Tuesday, July 13, 2010
IT'S A BOY & OTHER NEWS
First off for those who don't follow me on the Facebook or the Twitter. Amber & I are having a baby BOY! I had all but convinced myself we would end up with two girls. One of each just seems right.
Other news: What else is going on? Thanks to a technology fail a big long blog post vanished off into the tubes of the web never to be seen again. I figured I better update this thing or take it down. The new Design feature let me shoot some life into the format so maybe I'll dabble in more than 140 characters a little more.
Training Time Trial Series. I'm a race promoter now. Crazy I know. After the initial jitters it is actually fun. Make a flier. Hand them out to the local shops. Make a Facebook Event page. Mark a course. Time it & post some results & presto your a race promoter. Turn out was about what I expected for a time trial, on Tuesday nights, that isn't on the East side of town. But its a race with payouts in Springfield. Not many of those. Two more to go. Tonight & the following week. The last TT(7/20/10) is free to all & there will be payouts at that one as well. FREE MONEY!
Other News: I haven't rode in 2 months. Decided that with the kid on the way & my new work schedule its not fair to the family to go racing on the 2 weekends I have off every 8 weeks. Race wheels are hung up for now(that means no cross!). I think it is time to start some training though before I turn into Jabba the Hut. Plus Baby Boy Dunsmuir is due Thanksgiving Day. That means I need to run REALLY fast at the Turkey Trot this year. I've run 17:30 on the old course. Haven't yet broke 18 on this course. Might need to log some miles & get into the low 17's so I can get to Labor & Delivery. It's possible; I ran 19:13 with zero run training.
I think I'm going to use the time I would normally spend riding to fully rehab my shoulder & back. When I was Adventure Racing I was a lot fitter because of all the cross training. Its time to get back(no pun) to a more fitter well rounded Scott. Then when I do race CX again I can be faster.
Wednesday, July 07, 2010
Tuesday, July 06, 2010
Week 2 TT Results
Week 2 TT Results http://bit.ly/aZLmes
Small turn out this week only 12 racers down from last weeks 19 & no women this week. I guess paying people to race isn't enough to entice them out. People complain all the time about the lack of racing in Springfield. Give them a race & they still won't race. Baffles me. Oh well the people coming out are having some good training & making some cash in the process.
Small turn out this week only 12 racers down from last weeks 19 & no women this week. I guess paying people to race isn't enough to entice them out. People complain all the time about the lack of racing in Springfield. Give them a race & they still won't race. Baffles me. Oh well the people coming out are having some good training & making some cash in the process.
Wednesday, June 30, 2010
Time Trial Results
Link to the results for the First Training TT 6/29/10
Course records are now set:
Men's Curt Evenson 23:14.0
Women's Kris Locke 33:48.0
Hope to see everyone next Tuesday!
Course records are now set:
Men's Curt Evenson 23:14.0
Women's Kris Locke 33:48.0
Hope to see everyone next Tuesday!
Monday, March 08, 2010
Who says Monday's suck?
Slept in. Drank some coffee. Watched Paris-Nice on the Web. Ate a couple of cinnamon rolls. Drank more coffee. Caught up on Facebook, Twitter, & Google Reader. Now listening to Blip.FM drinking more coffee & blogging. Then off to Lowe's & an afternoon recovery ride.
Good weekend of riding. Sucks its my last weekend off for a month now that the spring races have started. Guess that means more training time.
Saturday after a nap got out for an impromptu FTP test in shorts & a short sleeve jersey! F Yeah! Surprised myself with a 15 watt increase. Guess all the training & weight loss is working.
Sunday met THE Espenkotter on the Highroad for some TT training. 45 miles of hills & TT bike time & my legs were SHOT! I pulled the plug on the planned 4th lap. It would have gotten ugly in a hurry. Still a great day of training.
If anyone is planning on doing the OCC Highroad TT I recommend using a TT bike with Deep dish wheels & a min of 11-25 cassette. I think the winning time will be low 38. I work the night before so its pretty doubtful I'll go. Though it is close & a good course for me.....hmmm
Good weekend of riding. Sucks its my last weekend off for a month now that the spring races have started. Guess that means more training time.
Saturday after a nap got out for an impromptu FTP test in shorts & a short sleeve jersey! F Yeah! Surprised myself with a 15 watt increase. Guess all the training & weight loss is working.
Sunday met THE Espenkotter on the Highroad for some TT training. 45 miles of hills & TT bike time & my legs were SHOT! I pulled the plug on the planned 4th lap. It would have gotten ugly in a hurry. Still a great day of training.
If anyone is planning on doing the OCC Highroad TT I recommend using a TT bike with Deep dish wheels & a min of 11-25 cassette. I think the winning time will be low 38. I work the night before so its pretty doubtful I'll go. Though it is close & a good course for me.....hmmm
Monday, March 01, 2010
Wednesday, February 17, 2010
Summer TT Series
Think I have found dates & a course(6 mile loop) for Training TT for month before State TT. Now have to see interest & how much effort it will take me. Plus securing venue parking for start/finish.
Thursday, February 11, 2010
Wednesday, February 10, 2010
Friday, February 05, 2010
Saturday, January 30, 2010
2KX FTP #1
Switched my FTP testing method for 2KX. I'm using the method described in the Time Crunched Cyclist By Chris Carmichael. Its a 2x8 min method. Last year I used the Joel Friel Confirmation method. http://bit.ly/b6bIDh.
First go around I wasn't impressed with the 2x8. I thought the recovery period between the two 8 min efforts was too long. I did the Friel method a bunch last year & really liked it. Mostly because I could train hard the next day. I'll see how tonight goes(especially after 24hrs w/out sleep & a night @ work).
As for the test numbers were up slightly. Which I guess is a good thing. Not as high as I would have hoped. But I did take 3 whole weeks off due to sickness in December. We'll see if I can keep moving up. I want to gain another 20 watts before my first "A" race in April. Big goal I know but what are goals for?
First go around I wasn't impressed with the 2x8. I thought the recovery period between the two 8 min efforts was too long. I did the Friel method a bunch last year & really liked it. Mostly because I could train hard the next day. I'll see how tonight goes(especially after 24hrs w/out sleep & a night @ work).
As for the test numbers were up slightly. Which I guess is a good thing. Not as high as I would have hoped. But I did take 3 whole weeks off due to sickness in December. We'll see if I can keep moving up. I want to gain another 20 watts before my first "A" race in April. Big goal I know but what are goals for?
Thursday, January 28, 2010
Tuesday, January 26, 2010
Universal Sports covering Cyclocross Worlds!!
Universal Sports covering Cyclocross Worlds!!
This just in to my inbox from my friends at Universal Sports!
Hi Greg!
I wanted to let you know we will be broadcasting the Cyclo-Cross World Championships from Tabor, Czech Republic on-line January 31. The broadcast will be showing the elite men’s and women’s races at 12 noon (ET), while the rest of the races will be offered on demand. We are excited to offer the broadcast for this event again and hopefully highlight more Cyclo-Cross through the World Cup season. Please help in any way you can to spread the word about the broadcast.
The link to the event is this one:
http://www.universalsports.com/news/article/newsid=398217.html
Thursday, January 21, 2010
Tuesday, December 15, 2009
Thursday, December 10, 2009
Wednesday, December 02, 2009
Tuesday, November 17, 2009
Kayak Video request
I had a request for Kayaking video from TK. Not the greatest quality but it'll do till I get more footage uploaded. Oh Yeah Yes this is me in the vid
Wednesday, November 11, 2009
Tuesday, November 10, 2009
Monday, November 09, 2009
Sunday, November 01, 2009
Friday, October 30, 2009
Friday, October 23, 2009
Hogan's Play hole?
If this is in Hogan's back yard he needs to start dumping rocks into it & make it look like this:
Then he'll get his boating lessons.
Thursday, October 22, 2009
Tis the season to be boating
Its boating season in Missouri. Though not the best time to be learning how to boat. The water is COLD!
Hogan really loves Cyclocross though he won't admit it
Hogan really loves Cyclocross though he won't admit it
Saturday, October 17, 2009
Friday, October 16, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
Saturday, October 10, 2009
Turkey Creek
Friday Jay, Ben, & Barry headed down to the greater metro are of Hollister, MO for some boating. I've never done Turkey Creek or even heard of it for that matter. Seems strange since I've boated about everything that is boatable in this area. I figured it was either going to be a drainage ditch(done that) or maybe one of those hidden gems. Barry had all the beta since he had ran it before. After some a long shuttle we made the put in down one steep ass dirt road. My thoughts of urban boating went out the window
We had to put in on a tiny little feeder stream to get to Turkey Creek Proper. A little dragging bumpy 100 yard section. After hitting the actual creek we had some rollers & some wood in a very primitive setting. Even had to dodge a few strands of barb wire.
After less than a mile we hit the above gem. I dubbed it Cactus hole for the stand of cactus on the far bank. I'm going to be doing some TOPO research to find this baby again. A farmer has land access on one side. I'll put int the research time to get park and play access to this bad boy! By far the best hole on the creek.
Not sure what this was. Looks like the railroad my have had a a line above it at one point. Fed in a little creek from River Right side.
Train Bridge before the ledges near the take out. The ledges are going to get some park & play time in the nbear future since they have primo road access.
More photos
A bit chilly @ 45f but still a good day on mostly class II water with maybe a class III thrown in due to all the wood & a few mandatory portages. The upper part of the creek is very primitive & almost a shut in section in a deep canyon.
We had to put in on a tiny little feeder stream to get to Turkey Creek Proper. A little dragging bumpy 100 yard section. After hitting the actual creek we had some rollers & some wood in a very primitive setting. Even had to dodge a few strands of barb wire.
After less than a mile we hit the above gem. I dubbed it Cactus hole for the stand of cactus on the far bank. I'm going to be doing some TOPO research to find this baby again. A farmer has land access on one side. I'll put int the research time to get park and play access to this bad boy! By far the best hole on the creek.
Not sure what this was. Looks like the railroad my have had a a line above it at one point. Fed in a little creek from River Right side.
Train Bridge before the ledges near the take out. The ledges are going to get some park & play time in the nbear future since they have primo road access.More photos
A bit chilly @ 45f but still a good day on mostly class II water with maybe a class III thrown in due to all the wood & a few mandatory portages. The upper part of the creek is very primitive & almost a shut in section in a deep canyon.
UCI3 Day 1 Report
Brief report & photos : Here’s mud in your eye for Compton and Powers http://bit.ly/Vlmks Stay tuned for more Thanks http://ping.fm/3gECr
Thursday, October 08, 2009
Friday, October 02, 2009
Thursday, October 01, 2009
Wednesday, September 23, 2009
Monday, September 21, 2009
Wednesday, September 16, 2009
Tuesday, September 15, 2009
Sunday, September 13, 2009
A post in more than 140 characters
I've taken to Twitter & Facebook for that matter for my life updates. Now I have a smart phone I can use Twitter to update both @ same time & it makes it easier for me. Now I need to find a mobile blogging app & I'll start blogging a little more often.
Work Sucks right now! We've cut back to 3 days a week. Part time job hunt starts this week. More time to train =more fitness. Less work= less $$. Less$$ + more fitness= stuck at home not racing. I'm sitting on some good legs right now. Trained more this week than I have in just about any week this year.
My CX season is now cut back to 5 races. Since I won the Masters overall last year I get to race the DeStad series for free. I guess 5 races is better than zero races. That also means no Hermann CX under the lights next Saturday. My season will be starting @ the end of September. Going to race the open cat in those 5 races & hopefully will place in enough to cover my State CX entry. Definitely motivation to race faster I guess. No race winnings, no state.
Just have to write this season off as a life lesson & do something about getting in a better situation with work. Hopefully the economy will pick up soon.
Work Sucks right now! We've cut back to 3 days a week. Part time job hunt starts this week. More time to train =more fitness. Less work= less $$. Less$$ + more fitness= stuck at home not racing. I'm sitting on some good legs right now. Trained more this week than I have in just about any week this year.
My CX season is now cut back to 5 races. Since I won the Masters overall last year I get to race the DeStad series for free. I guess 5 races is better than zero races. That also means no Hermann CX under the lights next Saturday. My season will be starting @ the end of September. Going to race the open cat in those 5 races & hopefully will place in enough to cover my State CX entry. Definitely motivation to race faster I guess. No race winnings, no state.
Just have to write this season off as a life lesson & do something about getting in a better situation with work. Hopefully the economy will pick up soon.
Saturday, August 15, 2009
Follow me on Twitter
The blog isn't dead...yet. I'm Tweeting way more than blogging these days. Follow me @ TheRealScottyD. CX Season is here.
Thursday, August 06, 2009
Sunday, August 02, 2009
Something to think about Springfield
By my count Springfield brought home 9 medals from the Missouri State TT. 6 Gold's (Master men 35-39, 40-44, 50-54, 55-59 women 50-54), 2 Silver's(Cat 5, Jr boys 13-14), & 1 bronze; even after almost getting hit by another car(Roger Hinson) . Why doesn't the SPR have a TT series or even one single Time Trial?
On a side note after thinking about it. Registration was a complete disaster @ State TT this year. You were actually PUNISHED for preregistrating. Those who waited till day off got to walk straight up(no line), didn't have to pay a Sportsbase online fee, & slotted into good spots. I like the idea of starting by category(like CX nationals this year) but this was ridiculous. there was a 10 minute slot before me with ONE person in it. Please rethink this plan for next year & don't punish those whose preregister.
On a side note after thinking about it. Registration was a complete disaster @ State TT this year. You were actually PUNISHED for preregistrating. Those who waited till day off got to walk straight up(no line), didn't have to pay a Sportsbase online fee, & slotted into good spots. I like the idea of starting by category(like CX nationals this year) but this was ridiculous. there was a 10 minute slot before me with ONE person in it. Please rethink this plan for next year & don't punish those whose preregister.
Monday, July 27, 2009
Friday, July 24, 2009
Goodbye phone Hello Storm
I dropped my old cell phone in a machine full of shit today. No shit a machine full of shit. I work in a plant that reman's starters & alternators used primarliy on farm equipment. To clean the core its sent through a washer. The core being from farm implements contains a lot of animal manure. Thus the washer contains a lot of animal after matter which has to be sucked out every few months. Well today was the shit sucking day or as I like to say: " the shitters full." Anyway out of my pocket went the phone & into non working mode it went. I've been telling Amber for months we';d get new phones. The shit just spend up the process. We went from 5 year old cells to Blackberry Storms. Quite the upgrade. Needless to say all my contacts went down the drain. So if you have my phone # in your cell call me so I have your number or shoot me an email with the appropriate info.
Wednesday, July 22, 2009
I'm Back!
I've been computer less for a week now. Hard drive conveniently lost a few sectors after I got done watching the Tour de New Jersey House Wives last Saturday. Well after some serious FrankenDelling I'm back in a temporary state until I decide to go new or rebuild. Currently running for all intensive purposes 3 computers to get one...Software from one, hard drive from a dead soldier, & drivers from another. I've got my IT connection trying to salvage 2 years worth of PT data from the corrupt drive. Whats fascinating is they think they can do it by loading it onto a Linux computer & pulling files. Another reason I need to learn & switch to Linux! If they pull it off they'll be drinking primo beer for awhile.
Tour de SPR Mafia this wknd. I've managed to overcook my eggs but I'm still locked and loaded for what looks like another rainy Missouri Hotel Crit. This year with team mates in tow.
Tour de SPR Mafia this wknd. I've managed to overcook my eggs but I'm still locked and loaded for what looks like another rainy Missouri Hotel Crit. This year with team mates in tow.
Sunday, July 12, 2009
What Have I been up to
Lack of posting lately is do to a mad schedule of travel, training, & work. This week alone I put in almost 70 hours at work. With the heat & working all day Saturday I decided not to donate $30 to racing at Sac today. Maybe next year(I've been saying that for the last 3 or 4 years now).
Lets see what else is happening? Big news is a new team. I made the switch during the mid season UCI transfer period to SKC Racing. Its a great opportunity for me to race with some really strong & really classy racers. I'm pretty excited about it. I made my debut @ the Tour of KC part 1. Less than glamorous with a very lack luster performance. Mia got sick & my planned staying in KC turned into a driving marathon. 8 hours of driving for two crits. Sunday I had to throw in the towel & had one of my few DNF's. I did manage to win the first prime though. Not the debut with a new team I wanted to make.
Last week Mia & I made a trip up to KC to get the Volvo serviced & take a trip to the zoo. A great time. Though my shoulders were shredded from carrying her around on my shoulders for almost 4 hours.
This week was work, work, work, & some more work. We rearranged half the plant in 3 days with only two electricians. Crazy! Too much stress & wiring for my taste. Hopefully next week I can skate by with a measly 50 hours instead of 65-70.
Speaking of next week Amber & Mia are off to Texas for 4 days. Amber is visiting an old friend & going to Sea World. I'm bummed about not getting to go but no vacation & the need for money keeps me at home. Plus I get to maybe sleep more than 6 hours a night as Amber tells me.
Today I got up a little late. Watched a little bore fest on the Intraweb. Real snooze fest stage, except for Pellizotti not taking the stage. Went for a quick ride. Ran some errands & hung out with the family. I guess that's about it for now. Off to bed to start another week.
Lets see what else is happening? Big news is a new team. I made the switch during the mid season UCI transfer period to SKC Racing. Its a great opportunity for me to race with some really strong & really classy racers. I'm pretty excited about it. I made my debut @ the Tour of KC part 1. Less than glamorous with a very lack luster performance. Mia got sick & my planned staying in KC turned into a driving marathon. 8 hours of driving for two crits. Sunday I had to throw in the towel & had one of my few DNF's. I did manage to win the first prime though. Not the debut with a new team I wanted to make.
Last week Mia & I made a trip up to KC to get the Volvo serviced & take a trip to the zoo. A great time. Though my shoulders were shredded from carrying her around on my shoulders for almost 4 hours.
This week was work, work, work, & some more work. We rearranged half the plant in 3 days with only two electricians. Crazy! Too much stress & wiring for my taste. Hopefully next week I can skate by with a measly 50 hours instead of 65-70.
Speaking of next week Amber & Mia are off to Texas for 4 days. Amber is visiting an old friend & going to Sea World. I'm bummed about not getting to go but no vacation & the need for money keeps me at home. Plus I get to maybe sleep more than 6 hours a night as Amber tells me.
Today I got up a little late. Watched a little bore fest on the Intraweb. Real snooze fest stage, except for Pellizotti not taking the stage. Went for a quick ride. Ran some errands & hung out with the family. I guess that's about it for now. Off to bed to start another week.
So, I train alone.
So, I train alone. Amen Molly.
"Because I’m convinced I can progress. Is that the secret trap of cycling? You can always get better, get fitter right? I don’t have the raw talent that the PRO riders have. So I have to compensate by training smart. And training a lot..... And then the sacrifices will feel like they are worth it."
That's me except for the train a lot. Less is more is my new mantra. The numbers seem to be agreeing.
"Because I’m convinced I can progress. Is that the secret trap of cycling? You can always get better, get fitter right? I don’t have the raw talent that the PRO riders have. So I have to compensate by training smart. And training a lot..... And then the sacrifices will feel like they are worth it."
That's me except for the train a lot. Less is more is my new mantra. The numbers seem to be agreeing.
Saturday, July 11, 2009
Thursday, July 09, 2009
Monday, July 06, 2009
I really need to update
Lots to say/talk about but very little time to do it in. I'll try & update ASAP.
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