Woof!
Friday 11/20/09
Stream O D Day-Simon Pegg Bike Training!? Video: www.youtube.com/watch?v=EHpGbhlmJ9U
Wow, again it's been awhile. All is well, but still looking for the J O B. Have an interview(same company - different job) early next week, so keeping my fingers crossed and hoping this one works out. Elasta has been great as has everyone.
Training. I got on the trainer Wednesday. I don't like him and he don't like me, but between AC/DC, Sammy Hagar and a list of other rockers I managed to get through the hour. The cross training has started. I'm starting my weight lifting routine. Core body, power, leanness and endurance is my current opus(not neccessarily in that priority). I may take up some running as well. I have not quit nailed down the schedule or program, but longer harder rides are definately in the picture. I may have to corner Clark Kent to get some specifics. I am leaning towards training more for road racing than crits, based on the facts that: a number of my shackmates have Catted up to 3 and are Masters. Subsequently the Cat 4's is dwindling. If I want to race with numbers I need to Cat 3 and subsequently ride more miles. Either that or I work on sprinting power, sit in on Crits and see what I can get in the 4's. 3's is more appealing. We'll all know by Spring Fling. As always the name of the game is?...Pain!
Monday I had the flu and somehow jacked my upper right quad(where attaches to the body front), which became the ultimate problem. Tuesday I spun at 24 hr fitness for 90 minutes. Nothing special. Lifted upper semi heavy and did the hot tub and sauna. Spun at home Wednesday-good sweat. Road through Jacomo with Elasta Thursday, getting back before dark. Sweet. May ez spin outside today-a privelge of the stay at homer. Today leg still not 100% but better. Still unknown exactly why. I call it OldFartItis.
Here's the rough plan:
Sunday: 2 hr plus ride, yoga and light weights/core; run 6-7m optional
Monday: yoga, Core/Abs and legs; run 3-4m optinal
Tuesday: 1.5 hr plus ride
Wednesday: ez 45-60min spin, Chest and triceps, run 3-4m optional
Thursday: 1.5 hr plus ride
Friday: Back & Biceps, 3-5m run optional
Saturday: 2 hr plus ride
Naturally diet has to be there, but I do not plan to give up my beer or wine. Sorry I need my medicine, I have kids! I really want to make the optional runs a go, so will push to get that done. I really think that helps weight control and toughens the body/bones. Lucky Dog provided Elasta and I a belated wedding gift of one free unlimited month of Hot Yoga for January. So additional Yoga for that month is planned. They turn up the room to like 110F and it is a real 1 hr torture. Should be fun.
Fellow Shackmate's mate had first round of Chemo and we continue to do what we can to help and hope for the best. Hang in there Brother!
Cyclcross is alive and going well for the Shack. Skywalker pulled a win.
That's about it.
Nomistay!
Bone Dog
Thursday, November 19, 2009
Sunday, November 1, 2009
Serious Stuff and Updates
Woof!
Sunday November 1, 2009
Stream O D Day: Drifting(or My Life Now): http://www.youtube.com/watch?v=6GNB7xT3rNE
Wow, its been another month and October was a record wet one!
Bad news on one of our BSR Brothers' wife. Cancer, so give your best thoughts and prays and help out if you can. I hope for the best and could not imagine.
Been riding ez with Elasta, about 1/week and doing the gym and yoga. started lifting heavier. Did 60m saturday in the endless east to west wind. 75F today but had some honeydoo overdoo, so got out some but no bike. Pods are doing well. Pod 1 will tryout for Basketball this week. Had a great Xcountry season. What can you say when they puke after every race? Pod 0 still doin' the cheer thing. Still looking for a J O B. Had some interviews but no connection yet. To be some great weather this week. Cross racers are at it and doing well.
That's it....help our hurting brother if you can.
See ya Out There!
Nomistay!
Sunday November 1, 2009
Stream O D Day: Drifting(or My Life Now): http://www.youtube.com/watch?v=6GNB7xT3rNE
Wow, its been another month and October was a record wet one!
Bad news on one of our BSR Brothers' wife. Cancer, so give your best thoughts and prays and help out if you can. I hope for the best and could not imagine.
Been riding ez with Elasta, about 1/week and doing the gym and yoga. started lifting heavier. Did 60m saturday in the endless east to west wind. 75F today but had some honeydoo overdoo, so got out some but no bike. Pods are doing well. Pod 1 will tryout for Basketball this week. Had a great Xcountry season. What can you say when they puke after every race? Pod 0 still doin' the cheer thing. Still looking for a J O B. Had some interviews but no connection yet. To be some great weather this week. Cross racers are at it and doing well.
That's it....help our hurting brother if you can.
See ya Out There!
Nomistay!
Tuesday, September 29, 2009
Crossed Out
Woof!
Tuesday, September 29, 2009
Wow, been a fast month. Pods and Elasta are schoolin' and doing sports....Cheer, Cross country, uh and math! Still looking but have a viable interview this week! Cross you fingers and knock on wood for me! Riding here and there and feeling good...getting in gym time and Yoga and staying fairly lean. Plan is to core out this fall/winter! Switched to ATT UVerse(fiber to copper phone line) and so far it is better. Dropped the house phone so on cells only.
Did the "Culture Enhancement Tour" sunday...thru Swope Park to Plaza Art Fair. Just setting up when we got there, but was a great ride...Chappie, Muscles(soon-to-b-newbe), Elasta and I. Was a last minute thing and was really great. Light traffic, scenic and smooth. Got a real nice pace line going on the way back. Ended with 75m. Sweet!
So I am looking at a ride to and back English Landing Park, Parkville, MO...Boss Cross #1 & #2 this weekend. Yes I know it is Octaginta, and if that is your deal(TT and ride) then you should go for it. But it is cross season and a great way to cheer on the team and get a great ride in. I like cross but it really is not my passion....but is fun to watch and drink brews.
Put the house up for sale(and condo still!), so if you are looking for either-Please call me!
See ya at the Tuesday Lee's Summit World Championships!
Nomistay!
Bone Dog
Tuesday, September 29, 2009
Wow, been a fast month. Pods and Elasta are schoolin' and doing sports....Cheer, Cross country, uh and math! Still looking but have a viable interview this week! Cross you fingers and knock on wood for me! Riding here and there and feeling good...getting in gym time and Yoga and staying fairly lean. Plan is to core out this fall/winter! Switched to ATT UVerse(fiber to copper phone line) and so far it is better. Dropped the house phone so on cells only.
Did the "Culture Enhancement Tour" sunday...thru Swope Park to Plaza Art Fair. Just setting up when we got there, but was a great ride...Chappie, Muscles(soon-to-b-newbe), Elasta and I. Was a last minute thing and was really great. Light traffic, scenic and smooth. Got a real nice pace line going on the way back. Ended with 75m. Sweet!
So I am looking at a ride to and back English Landing Park, Parkville, MO...Boss Cross #1 & #2 this weekend. Yes I know it is Octaginta, and if that is your deal(TT and ride) then you should go for it. But it is cross season and a great way to cheer on the team and get a great ride in. I like cross but it really is not my passion....but is fun to watch and drink brews.
Put the house up for sale(and condo still!), so if you are looking for either-Please call me!
See ya at the Tuesday Lee's Summit World Championships!
Nomistay!
Bone Dog
Sunday, September 6, 2009
How time flys!
Woof!
Wow! Been way to long... Healed up, got married, did Mexico, got layed off, looking for job, looking at own biz, some riding, a little running, back to Yoga and weights. Contrador did it and Lance did well for an old fart. In short, life is good, I can't complain and it would serve no purpose. Pods are doing the school thing, cheer, cross country, maybe dance and Elasta is doing her thing-weight in gold she be!
Shack and friends been really doing some good racing. I've been done for the season, just riding for condition and shape and working the upper bod some. Labor day weekend and Lexington ride planned for Monday 9/7 8am Buffalo Wild Wings off I-70. Hope to see ya there!
Nomistay!
Bone Dog
Wow! Been way to long... Healed up, got married, did Mexico, got layed off, looking for job, looking at own biz, some riding, a little running, back to Yoga and weights. Contrador did it and Lance did well for an old fart. In short, life is good, I can't complain and it would serve no purpose. Pods are doing the school thing, cheer, cross country, maybe dance and Elasta is doing her thing-weight in gold she be!
Shack and friends been really doing some good racing. I've been done for the season, just riding for condition and shape and working the upper bod some. Labor day weekend and Lexington ride planned for Monday 9/7 8am Buffalo Wild Wings off I-70. Hope to see ya there!
Nomistay!
Bone Dog
Sunday, July 19, 2009
Back in the Saddle!
Woof!
Monday 7/20/09
Stream O D Day: Pistol Packing Contador! http://uk.eurosport.yahoo.com/video/19072009/58/contador-powers-ahead-tour.html
Well I was wrong the old man didn't have it and Alberta spoke out loud to the competition. Went away with the Slecks stage 17 also, but old man Lance can still cover some ground uphill.
I'm back! Well sorta. I planned to just ride up then peddle home from the Sunday JP ride. Met Pychster on Colbern and before I knew was pumping blood at 175 bpm. Wacha got? 153. Jeez, either I am really out of shape or he's got a huge heart....maybe a bit of both aye? Nevertheless, I decided to hang in for awhile and see how it goes. The pace started smooth and easier than I expected. The trainer helped maintain some fitness. Sure enough it ramped up, with Pychster pulling the gang along at times doing 30-32mph with Detroit, Iron Lung and others keeping the pace up. I did a couple of decent bridges but resorted to sit in and get pulled along. It helped to ride in with Pychster and do a few easier rotations to get used to riding in the peloton again. It is only fitting that 4 weeks ago on this route I crashed and broke my right scapula and this should be my first ride back. It didn't take long to feel comfortable in the pack. I do admit I was a bit apprehensive in the corners. The pass through the "accident zone" was a bit eary and silent...a bad memory that i wish to never repeat. Once past I stood, gave it a few hard cranks and put distance between it...the first steps to race ready recovery. It's funny, was talking about wrestling with Pod 2 and Pod has concerns about getting hurt. Pod 1 "Well Dad gets hurt a lot with what he does and it doesn't stop him, becuase he loves what he does and it is who he is" So maybe it does pay to "lead by example". I'll never be this great racer, but there will be moments. I dropped on smart road after the LS City Limit sprint. The shoulder pain was bit more than I wanted to put it thru. The legs were getting a bit tired but was not the main issue. Frisky pulled me back and we re-grouped. I limped home with the B group as the A's decide to split for Lotawanna. The shoulder deltoid was hurting good so I peeled off on my own thru downtown LS and limped home. 47.5m 19.5 mph total average. Not bad for a comeback ride. I was glad it didn't hurt worse. It was more than I planned and felt good to get back in the saddle.
Tuesday night championships was everything it always is..plus more. Started out with longer than I wanted warmup, then easy paceline with moderate efforts until "Hook road of pain". The shoulder is good for only so many peddle strokes. I hung on well resorting to sit down peddle pounding as the stand and attack is just too much torque on the shoulder and cracked scapula. I caught the group a little taxed and moved my way up to leadout for the first and downhill Grandview sign sprint. Fair leadout with the pack storming by late on 75 meters. Looked like Skywalker in his new Borah kit streaked for it all...JR must of ditched the gearing! Back to the rear for r&r and some more uneeded rotation. Long story short, fell off just before the last golf course sprint. Shoulder just too much pain. The plan was one loop and then TDF. Went back for Elasta and limped home working into the wind. 41m ~18mph average total. Good 2nd ride. Stage 16 was good. Stage 17 was better. TT will be interesting. See what Sir Lance can make up.
Oh yah, got laid off from my job. Bad day, but what can you do? I am unimpressed with O-Bomb-me. Brushed up my resume and made a few e-mails.
Wednesday up early, brushing up my bio. Job searching and TDK work. Helped Elasta paint one of her apartments to prep for a new renter. Visited the doc this afternoon. Crack still there but healing normal. Happy with my motion. Ordered a MRI and therapy. Did not mention biking. have one shoulder click. said only one is good and therapy will break that up and get it stretched. Said to go ez. see ya in 4 weeks. Good report. Run back to "old job" and meet boss to pick up my personal items. 20 more to be laid off and I was cut because I was new. Nice.
Plan: Bike every other and get back in shape. No major attacking until shoulder able. Watch TDF!! Get a job!
Nomistay!
Bone Dog
Monday 7/20/09
Stream O D Day: Pistol Packing Contador! http://uk.eurosport.yahoo.com/video/19072009/58/contador-powers-ahead-tour.html
Well I was wrong the old man didn't have it and Alberta spoke out loud to the competition. Went away with the Slecks stage 17 also, but old man Lance can still cover some ground uphill.
I'm back! Well sorta. I planned to just ride up then peddle home from the Sunday JP ride. Met Pychster on Colbern and before I knew was pumping blood at 175 bpm. Wacha got? 153. Jeez, either I am really out of shape or he's got a huge heart....maybe a bit of both aye? Nevertheless, I decided to hang in for awhile and see how it goes. The pace started smooth and easier than I expected. The trainer helped maintain some fitness. Sure enough it ramped up, with Pychster pulling the gang along at times doing 30-32mph with Detroit, Iron Lung and others keeping the pace up. I did a couple of decent bridges but resorted to sit in and get pulled along. It helped to ride in with Pychster and do a few easier rotations to get used to riding in the peloton again. It is only fitting that 4 weeks ago on this route I crashed and broke my right scapula and this should be my first ride back. It didn't take long to feel comfortable in the pack. I do admit I was a bit apprehensive in the corners. The pass through the "accident zone" was a bit eary and silent...a bad memory that i wish to never repeat. Once past I stood, gave it a few hard cranks and put distance between it...the first steps to race ready recovery. It's funny, was talking about wrestling with Pod 2 and Pod has concerns about getting hurt. Pod 1 "Well Dad gets hurt a lot with what he does and it doesn't stop him, becuase he loves what he does and it is who he is" So maybe it does pay to "lead by example". I'll never be this great racer, but there will be moments. I dropped on smart road after the LS City Limit sprint. The shoulder pain was bit more than I wanted to put it thru. The legs were getting a bit tired but was not the main issue. Frisky pulled me back and we re-grouped. I limped home with the B group as the A's decide to split for Lotawanna. The shoulder deltoid was hurting good so I peeled off on my own thru downtown LS and limped home. 47.5m 19.5 mph total average. Not bad for a comeback ride. I was glad it didn't hurt worse. It was more than I planned and felt good to get back in the saddle.
Tuesday night championships was everything it always is..plus more. Started out with longer than I wanted warmup, then easy paceline with moderate efforts until "Hook road of pain". The shoulder is good for only so many peddle strokes. I hung on well resorting to sit down peddle pounding as the stand and attack is just too much torque on the shoulder and cracked scapula. I caught the group a little taxed and moved my way up to leadout for the first and downhill Grandview sign sprint. Fair leadout with the pack storming by late on 75 meters. Looked like Skywalker in his new Borah kit streaked for it all...JR must of ditched the gearing! Back to the rear for r&r and some more uneeded rotation. Long story short, fell off just before the last golf course sprint. Shoulder just too much pain. The plan was one loop and then TDF. Went back for Elasta and limped home working into the wind. 41m ~18mph average total. Good 2nd ride. Stage 16 was good. Stage 17 was better. TT will be interesting. See what Sir Lance can make up.
Oh yah, got laid off from my job. Bad day, but what can you do? I am unimpressed with O-Bomb-me. Brushed up my resume and made a few e-mails.
Wednesday up early, brushing up my bio. Job searching and TDK work. Helped Elasta paint one of her apartments to prep for a new renter. Visited the doc this afternoon. Crack still there but healing normal. Happy with my motion. Ordered a MRI and therapy. Did not mention biking. have one shoulder click. said only one is good and therapy will break that up and get it stretched. Said to go ez. see ya in 4 weeks. Good report. Run back to "old job" and meet boss to pick up my personal items. 20 more to be laid off and I was cut because I was new. Nice.
Plan: Bike every other and get back in shape. No major attacking until shoulder able. Watch TDF!! Get a job!
Nomistay!
Bone Dog
Saturday, July 18, 2009
Couldn't Stand the Weather!
Woof!
Saturday 7/18/09
Remember that rock song? Steve Ray Vaughn. Perpetual rock.
Stream O D Day: Stage 14-George The Whiner?! http://sports.yahoo.com/video/player/cycling/Versus_Tour_de_France/14579858
Sorry George but, uhh the race is up the road. I really like George, heck who doesn't? But to blame Astana he is not in yellow is pretty red, because he didn't have it or chose not to chase down the Ruskie, well that's racing and crying about it was pretty unGeorge.
Nevertheless, next mtn stages should be fun. Stage 15 mtn top finish should change things-yes?
Good day...started out bad but ended pretty good so far. Woke up to a front door busted storm door closure. Not sure how that happened, but needed fixed and even with power screwdriver, with a busted shoulder it ain't no fun. It was Pod 2 day so I fixed a big breakfast, walked to redbox, biked, churched, chinese and movie. Great day! Made Pod happy and that's a real good thing. Got to do the one on one every once in awhile. Ironically church was about John 4:16 - God is Love.
So I am planning at this time to ride up to the JP ride and back tommorrow. Shoulder is sore but I think I can do it. Got the good wheels and tires on and chain lubed so pretty much committed now. Will see how that goes. WWLD?!
Nomistay!
Bone Dog
Saturday 7/18/09
Remember that rock song? Steve Ray Vaughn. Perpetual rock.
Stream O D Day: Stage 14-George The Whiner?! http://sports.yahoo.com/video/player/cycling/Versus_Tour_de_France/14579858
Sorry George but, uhh the race is up the road. I really like George, heck who doesn't? But to blame Astana he is not in yellow is pretty red, because he didn't have it or chose not to chase down the Ruskie, well that's racing and crying about it was pretty unGeorge.
Nevertheless, next mtn stages should be fun. Stage 15 mtn top finish should change things-yes?
Good day...started out bad but ended pretty good so far. Woke up to a front door busted storm door closure. Not sure how that happened, but needed fixed and even with power screwdriver, with a busted shoulder it ain't no fun. It was Pod 2 day so I fixed a big breakfast, walked to redbox, biked, churched, chinese and movie. Great day! Made Pod happy and that's a real good thing. Got to do the one on one every once in awhile. Ironically church was about John 4:16 - God is Love.
So I am planning at this time to ride up to the JP ride and back tommorrow. Shoulder is sore but I think I can do it. Got the good wheels and tires on and chain lubed so pretty much committed now. Will see how that goes. WWLD?!
Nomistay!
Bone Dog
Friday, July 17, 2009
TGIF!!
Woof!
Friday 7/17/09
Stream O D Day: Pellets?! http://espn.go.com/video/clip?id=4337288
Levi Out: http://www.livestrong.com/lance-armstrong/video/tour-de-france-levi-breaks-his-wrist/dfab59c6-18e0-416e-964b-e4bec1091502/
What a bummer! Sir Lance's right hand man is out. Looks like Astana will not move until forced to chase or final mountains. So will Lance and Contador have a show down? There is a lot of fresh racers, so should be interesting. I would not want to be the one caught shooting a pellet gun in France anytime!
Skywalker hanging at 85/102. Sweet! - Got an MMA Cage fighter coming on the team....Hmmm have to come up with a good nickname...better be careful though, nothing like a good armbar to ruin your day. Nothing like diversity to make a great team better!
So I call the Doc and Nurse Mark softly shoots me down. 45 minutes of MRI, wants to see my progress and insurance would not cover 2 shots, so no MRI for now. Good news is shoulder has pretty much full range motion and getting better. Took off early at noon today and peddled the flat peddler with Pod 2 for sonic lunch and Redbox roll thru. Felt good to roll on pavement again and feel the air. What a fantastic day!
No Branson for me. So hangin' in town and chillin' Toying with hitting the road but probarably not. Not sure I want to go against doctor's orders, but WWLD? I wonder when he actually was back on the road after the collarbone was plated? Which reminds me, need to call Bernie and see what is up. Anxious to get the shoulder in shape and get it on.
Friday 7/17/09
Stream O D Day: Pellets?! http://espn.go.com/video/clip?id=4337288
Levi Out: http://www.livestrong.com/lance-armstrong/video/tour-de-france-levi-breaks-his-wrist/dfab59c6-18e0-416e-964b-e4bec1091502/
What a bummer! Sir Lance's right hand man is out. Looks like Astana will not move until forced to chase or final mountains. So will Lance and Contador have a show down? There is a lot of fresh racers, so should be interesting. I would not want to be the one caught shooting a pellet gun in France anytime!
Skywalker hanging at 85/102. Sweet! - Got an MMA Cage fighter coming on the team....Hmmm have to come up with a good nickname...better be careful though, nothing like a good armbar to ruin your day. Nothing like diversity to make a great team better!
So I call the Doc and Nurse Mark softly shoots me down. 45 minutes of MRI, wants to see my progress and insurance would not cover 2 shots, so no MRI for now. Good news is shoulder has pretty much full range motion and getting better. Took off early at noon today and peddled the flat peddler with Pod 2 for sonic lunch and Redbox roll thru. Felt good to roll on pavement again and feel the air. What a fantastic day!
No Branson for me. So hangin' in town and chillin' Toying with hitting the road but probarably not. Not sure I want to go against doctor's orders, but WWLD? I wonder when he actually was back on the road after the collarbone was plated? Which reminds me, need to call Bernie and see what is up. Anxious to get the shoulder in shape and get it on.
Plan to long ride min 1.5hr both days this weekend....and hang with the pods.
Nomistay!
Bone Dog
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