Changing up my gym routine after years of doing core performance work. The new routine is based on what I've seen at Dreallday.com and on youtube. The basis for the new routine is more explosive work with lower weights and rapid movements. The core of the routine are various plyometric push-ups, donkey kicks, lateral lunges, Bosu ball walkarounds, foward and backward lunges while swinging weight, vibration bar moves, static weights, mountain climbers, front and side crawls. The first recovery note is that I'm sore...with a couple of ouchy spots (left wrist and right side). Back feels great for now.
Doing more strength/endurance on the bike and running with one day a week anaerobic. Sunday AM is 2-3 hour ride at endurance pace.
Will have to see how it goes.
Saturday, December 18, 2010
Sunday, August 29, 2010
A Blue Day
Am I beginning to feel the age? Today I've got several sore areas not the least of which is the outside anklebone on my right foot which I struck with a golf ball yesterday. Tried to hit a shot "Craig Stadler" style and the ball went off the toe and struck the bone and deflected dead right. I limped for the last hour and the bone is swelled to the point where touching it with shoes hurts. This am it's better, but I'm not riding, running or walking today.
Besides the ankle my hands are both sore from hitting many balls after Friday's disaster round. First time in months I've hit range balls because of a left hand injury caused by improper swing mechanics caused by over active hands. Knuckle joints are popping and top of left hand is still sore, but not as bad.
My weight routine on Friday included HIGH step ups which put a strain on my knees. So both knees have been a little sore off and on...no serious, no inflammation, just random pain.
During massage yesterday there were several issues found: my back was VERY tight. She beat the crap out of me.... My left hip flexor and top of crest has been tight all week off and on. My IT band was very sore especially on the left side, but on the right as well.
I had some "semi-cramping" in left calf! Lots of this might be from compensating for right ankle...or left hip..
This AM I awoke to a cold sore on my left lip.
Last two nights I stayed up way too late 2-3 am and didn't get enough sleep...although data A was 43 and 25 respectively!
My sinuses are just ok, can smell, but getting lots of crusting.
Today is a complete day of rest. In 3 weeks I'm doing a Duathlon...5 mile trail run plus 17 mile bike ride.
Besides the ankle my hands are both sore from hitting many balls after Friday's disaster round. First time in months I've hit range balls because of a left hand injury caused by improper swing mechanics caused by over active hands. Knuckle joints are popping and top of left hand is still sore, but not as bad.
My weight routine on Friday included HIGH step ups which put a strain on my knees. So both knees have been a little sore off and on...no serious, no inflammation, just random pain.
During massage yesterday there were several issues found: my back was VERY tight. She beat the crap out of me.... My left hip flexor and top of crest has been tight all week off and on. My IT band was very sore especially on the left side, but on the right as well.
I had some "semi-cramping" in left calf! Lots of this might be from compensating for right ankle...or left hip..
This AM I awoke to a cold sore on my left lip.
Last two nights I stayed up way too late 2-3 am and didn't get enough sleep...although data A was 43 and 25 respectively!
My sinuses are just ok, can smell, but getting lots of crusting.
Today is a complete day of rest. In 3 weeks I'm doing a Duathlon...5 mile trail run plus 17 mile bike ride.
Wednesday, July 28, 2010
Flat Tire City
Between my two bikes I had 8 flats in about 110 miles. The good news is that I'm getting to be an expert in tire changing, repair, replacement.
7/23/2010 update: Replaced both front and rear tires and tubes and rode 50 miles without incident.
7/30/2010: Road a hard 40 miles without incident.
8/1/2010 update:
After 60 minutes and 17 miles had two more rear flats today, one required AAA service (my wife). First was in a very similar place as prior flats...about 18 in. from stem. Found a very small hole in tube, but NO sharp objects. No glass, no wires, no holes in the tires...nothing! Replaced the tube on the road only to have it blow out before I got on the bike! After mounting I partially filled with CO2 and found no bulges. Then proceed to gush the CO2 into the tire. Picked up some stuff on the ground and heard a pop and there was my tire flat again! The tire was off the at a spot opposite the stem. Upon inspection the tire popped at a different spot then the first flat. I found no debris, sharp objects, or issues with the teflon tape. When I got home I brushed the inside of the rim with a firm plastic brush hoping to rid the wheel of any shards or glass or metal. Use my LAST tube and pumped to 100 psi...everything is OK for now.
Ordered 12 tubes and 12 CO2 canisters!
Lessons learned:
1. Inflate tire to about 30 pounds and then check that bead has set on rim. Carefully move all the way around the tire looking for any sign of bulging. Then inflate to 100 pounds or so and test.
2. Use only plastic tool to remove tire from rim.
3. Replace tires, tubes, and TEFLON rim liner at least every 3 years regardless of condition.
4. 2000 is probably too many miles on most tires.
5. Holes all the through tires must be patched otherwise tubes will eventually be pinched and flat.
6. On the rear put the chain in smallest cog on both front and back derailers...makes it easier to remove.
7. Carefully inspect tires...takes more than 2 seconds...for wire, glass, or other punctures. All debris must be removed.
8. A tire which won't give up the reason it's flatting tubes must be replaced. (3 tubes and you're out!)
9. Use force from palm to reconnect wheels.
10. Double check that wheel is secure especially when you have a helper who disconnects it without our knowledge!
11. Release and engage brakes before removal or replacement of wheel.
12. I won't us patched tubes and keep a couple for emergency replacements.
13. Brush inside of rim with soft brush or blow off with air to remove any debris trapped under teflon tape.
These are random, but we get the drift?
8/29/2010 Update:
The final chapter: Had another flat after a 50 mile ride. Took wheel to bike shop where there surmised that the rim tape needed replacing! After about 150 miles no more flats!
7/23/2010 update: Replaced both front and rear tires and tubes and rode 50 miles without incident.
7/30/2010: Road a hard 40 miles without incident.
8/1/2010 update:
After 60 minutes and 17 miles had two more rear flats today, one required AAA service (my wife). First was in a very similar place as prior flats...about 18 in. from stem. Found a very small hole in tube, but NO sharp objects. No glass, no wires, no holes in the tires...nothing! Replaced the tube on the road only to have it blow out before I got on the bike! After mounting I partially filled with CO2 and found no bulges. Then proceed to gush the CO2 into the tire. Picked up some stuff on the ground and heard a pop and there was my tire flat again! The tire was off the at a spot opposite the stem. Upon inspection the tire popped at a different spot then the first flat. I found no debris, sharp objects, or issues with the teflon tape. When I got home I brushed the inside of the rim with a firm plastic brush hoping to rid the wheel of any shards or glass or metal. Use my LAST tube and pumped to 100 psi...everything is OK for now.
Ordered 12 tubes and 12 CO2 canisters!
Lessons learned:
1. Inflate tire to about 30 pounds and then check that bead has set on rim. Carefully move all the way around the tire looking for any sign of bulging. Then inflate to 100 pounds or so and test.
2. Use only plastic tool to remove tire from rim.
3. Replace tires, tubes, and TEFLON rim liner at least every 3 years regardless of condition.
4. 2000 is probably too many miles on most tires.
5. Holes all the through tires must be patched otherwise tubes will eventually be pinched and flat.
6. On the rear put the chain in smallest cog on both front and back derailers...makes it easier to remove.
7. Carefully inspect tires...takes more than 2 seconds...for wire, glass, or other punctures. All debris must be removed.
8. A tire which won't give up the reason it's flatting tubes must be replaced. (3 tubes and you're out!)
9. Use force from palm to reconnect wheels.
10. Double check that wheel is secure especially when you have a helper who disconnects it without our knowledge!
11. Release and engage brakes before removal or replacement of wheel.
12. I won't us patched tubes and keep a couple for emergency replacements.
13. Brush inside of rim with soft brush or blow off with air to remove any debris trapped under teflon tape.
These are random, but we get the drift?
8/29/2010 Update:
The final chapter: Had another flat after a 50 mile ride. Took wheel to bike shop where there surmised that the rim tape needed replacing! After about 150 miles no more flats!
Saturday, July 24, 2010
Kicking Sinus Problem in the ass!
I spent thousands of dollars and hours on fighting chronic sinus disease. The story is a small book. Here's a summary: sinus problems for 42 years. At age 19 noticed runny nose, multiple sneezing fits, especially around Siamese cat my parents adopted. Took Triaminic nasal pills, got some relief. While at college room heated with water, no carpets. After moving to Holland, Mi bought house in country in pine Forest. At 24 had surgery to remove nasal polyps. One year later had surgery to correct "deviated" septum and remove polyps again. Had two steroid shots to reduce swelling in and around this period. Used nasal sprays, anti-histamines, decongestants before and after surgery. Moved to Alma, Michigan and developed polyps again. Had surgery at age 27, did first allergy tests and found multiple allergies. Only after the 3rd surgery did my Doctors offer the need for testing.
Things I did to the house:
1. Added electronic furnace filters (3 different houses).
2. Removed carpeting from bedroom used hardwood
3. Changed linens EVERY Day
4. Changed bathroom towels daily.
5. Wrapped pillows and bed coverings in plastic.
Traveled to Japan for 2 weeks at age 35. Within on week I could smell odors. Upon return in two days could not. No cheese or dairy while in Japan....
Eat for your blood type: tried it didn't help. Cut out eggs, tomatoes, all kinds of stuff..didn't help.
Second allergy test didn't show ANY problem with dairy, but was positive fore several foods, molds, pollen, cats, etc.
Anti-biotics: basically I took anti-biotics 4-5 times per year starting at age 27. For ear infections, chronic sinus disease, etc.
Steroid sprays: year round for 25 years. The last being Flonase. When I didn't use this I couldn't breath through 1 or both nasal passages. Rarely could I smell odors.
Cat Scan done about age 55 revealed that 99% of my sinuses were plugged with polyps, mucus, or just plain swelled shut.
Things that helped: exercise, saline rinse (but at times I was so plugged up the saline water would make the other side.), drinking 100 oz of water a day. Stopping dairy.
Weird things, I went through a box of Kleenix a day at the worst times. I used to keep track of how many boxes I used in a week...to make a point with the Doctors that what they were doing wasn't helping.
Side effects: Developed severe anti-biotic induced colitis, had daily nose bleeds caused by steroids, suffered from Depression (but never admitted it), was suicidal (but could never have done it due to family), air travel was horrible because of plugged ears, didn't want to be with people because of difficulty talking and breathing, developed sleep apnea, gained weight.
After I stopped dairy, within 3 days I could smell odors. CATS do not cause any itching. I still get some drainage, but seldom blow my nose. Even minute amounts of dairy will cause inflammation, so I checked all my supplement and ALL foods to eliminate! There was dairy in my licorice supplement and Ragu Tomato sauce!
So, I have NO problem stopping dairy......because NOW I feel great.
Things I did to the house:
1. Added electronic furnace filters (3 different houses).
2. Removed carpeting from bedroom used hardwood
3. Changed linens EVERY Day
4. Changed bathroom towels daily.
5. Wrapped pillows and bed coverings in plastic.
Traveled to Japan for 2 weeks at age 35. Within on week I could smell odors. Upon return in two days could not. No cheese or dairy while in Japan....
Eat for your blood type: tried it didn't help. Cut out eggs, tomatoes, all kinds of stuff..didn't help.
Second allergy test didn't show ANY problem with dairy, but was positive fore several foods, molds, pollen, cats, etc.
Anti-biotics: basically I took anti-biotics 4-5 times per year starting at age 27. For ear infections, chronic sinus disease, etc.
Steroid sprays: year round for 25 years. The last being Flonase. When I didn't use this I couldn't breath through 1 or both nasal passages. Rarely could I smell odors.
Cat Scan done about age 55 revealed that 99% of my sinuses were plugged with polyps, mucus, or just plain swelled shut.
Things that helped: exercise, saline rinse (but at times I was so plugged up the saline water would make the other side.), drinking 100 oz of water a day. Stopping dairy.
Weird things, I went through a box of Kleenix a day at the worst times. I used to keep track of how many boxes I used in a week...to make a point with the Doctors that what they were doing wasn't helping.
Side effects: Developed severe anti-biotic induced colitis, had daily nose bleeds caused by steroids, suffered from Depression (but never admitted it), was suicidal (but could never have done it due to family), air travel was horrible because of plugged ears, didn't want to be with people because of difficulty talking and breathing, developed sleep apnea, gained weight.
After I stopped dairy, within 3 days I could smell odors. CATS do not cause any itching. I still get some drainage, but seldom blow my nose. Even minute amounts of dairy will cause inflammation, so I checked all my supplement and ALL foods to eliminate! There was dairy in my licorice supplement and Ragu Tomato sauce!
So, I have NO problem stopping dairy......because NOW I feel great.
Thursday, April 15, 2010
Hip Injury
Last Thursday Left hip was sore. Took Friday off and on Saturday hip felt fine so I did a 40 mile moderate ride. On Sunday decided to do an hour "recovery" ride at high cadence (90-110). On Monday left hip was tight, but I thought I could do my weight routine and some light running. During my warm up I do some sprints at the end for 20-30 yards. During the first sprint I felt a sharp pain in my left hip near front/side. (Ilio Soaz?). So I stopped running. Tuesday, rolled on ball and foam then tried to run..light jog. After about 5 minutes I felt a sharp pain and stopped. I walked/jogged for 3 miles and stopped when ever I felt pain. Used a heating pad after and in the evening. Had a few sharp pains when pivoting in the house.
Wednesday, had a massage and felt tightness all around glute and hip socket. All of those muscles were trigger points or tight. Therapist suggested icing 2/3 times before bed. The hip is tender tonight.
Have been able to sleep, but last few nights using a homopathic cream. No meds...yet.
So Sunday's race might be a scratch for me. The weather is sketchy...40% chance of rain which will make the course treacherous.
Update: Sunday Evening 4/18/2010. Decided to skip this one because of hip and sketchy weather. A 3 hour drive didn't sound very appealing. Decided to rest until return to Michigan 4/26/2010. Hip feels good today. Did a 2 mile hill walk without issue. It's a little stiff with some glute hot spots, and a few hot spots on left quad near it and inner top of knee, and along shin and calf of left leg. Recovery is going well. Rolled today for first time since massage on Wednesday.
Update: Monday 4/19/2010: This issue is more serious. Today got a sharp pain when pivoting in the Kitchen.
Update: Tuesday 4/20/2010: Did pool running to reduce impact, did prehab on shoulders and hip exercise.
Update: July 29, 2010. This passed in a few more days. A big help is cross leg glute rolling on foam rolls. Wow that makes a huge difference!
Wednesday, had a massage and felt tightness all around glute and hip socket. All of those muscles were trigger points or tight. Therapist suggested icing 2/3 times before bed. The hip is tender tonight.
Have been able to sleep, but last few nights using a homopathic cream. No meds...yet.
So Sunday's race might be a scratch for me. The weather is sketchy...40% chance of rain which will make the course treacherous.
Update: Sunday Evening 4/18/2010. Decided to skip this one because of hip and sketchy weather. A 3 hour drive didn't sound very appealing. Decided to rest until return to Michigan 4/26/2010. Hip feels good today. Did a 2 mile hill walk without issue. It's a little stiff with some glute hot spots, and a few hot spots on left quad near it and inner top of knee, and along shin and calf of left leg. Recovery is going well. Rolled today for first time since massage on Wednesday.
Update: Monday 4/19/2010: This issue is more serious. Today got a sharp pain when pivoting in the Kitchen.
Update: Tuesday 4/20/2010: Did pool running to reduce impact, did prehab on shoulders and hip exercise.
Update: July 29, 2010. This passed in a few more days. A big help is cross leg glute rolling on foam rolls. Wow that makes a huge difference!
Wednesday, April 7, 2010
Texas State Duathlon Goals
Hoping to do 5k in 24:35 then 30K bike in 55:00 then 5k run in 24:35...3 minutes total for transition for a total of 1:47:10...which would be second based on last years results...including a couple of 59 year olds who come into the 60-65 group.
Monday, March 29, 2010
Enchanted Rock Duathlon
This was a total fun blast except for the hamstring cramps!
Arrived at 6:30 am in the dark. Dropped off bike along with bag to be stored in transition area. Parked car and walked about 1/2 back to pavilion and transition area to pick up timing chip and get marked. Marking is required to get into bike transition area for security. The marker asked my age and I gave him my bib number 117. I thought he was serious, but he wrote my age on the back of my calf, and the bib number on top of my hands. The chip was worn on a Velcro strap around my left ankle. The chip recorded my times for the 5 mile trail run, transition, 16 mile bike ride, transition, and run to the summit.
After instructions from the race director we were ready to race. The 5 mile run started at 8:05 am at the pavilion and headed west on the loop trail. The first few hundred yards were on a narrow trail through a field of prickly pear cactus, bluebonnets, and other wild flowers. We crossed a rocky stream and then a water bridge and turned left and ran to the restart of the loop trail at the far west end of the parking lot. The trail increased in elevation and some of the fast starters were already fading at the 1 1/2 mile water station. The path was wide and gravel coated and fairly consistent. The scenery was nice but not appreciated because you had to watch where you were going. The were several uphill and then downhill stretches. The last 1/2 mile was fairly hazardous with streams, rocks, gravel, and sand.
The transition area was at the top of the steps. Upon changing equipment and a short snack we entering highway 965 on the other side of a substantial cattle guard. The bike course was hilly, but relatively smooth with no pot holes and other a couple of distractions. The cattle guards were a non-issue. We saw some beautiful and lush Texas cattle country and lots of large black agnus cows, one of which had escaped the pasture and was grazing along side the road. The out and back course was uneventful except for the view of Enchanted Rock during the last mile or two. This gave participants the great view of the challenge to come, scale the Rock!
After changing back into running gear we moved to the final stage the 450 1.2 mile climb to the summit. We retraced the earlier 5 mile run for the first 1/2 mile then it was straight up. Within minutes of leaving the transition area I fell victim to cramping, in first the left then later the right hamstrings. This was the result of inadequate hydration. The cramps cleared up, but the hamstrings remained tight. The walk up the summit was difficult enough to raise my HR to the highest levels of the race, over 90% of maximum.
At times I didn't think I was going to be able to finish because of the cramps, but made it to the top tired but happy! The view from the top was awesome as was the feeling of accomplishment.
Notes:
Finished 64 out of 126; 62 in 5k run, 33 in bike at 18.2 mph, 111th in hill climb
Temp at the start was 50 degrees with 50% humidity; wore underarmour gloves; skull cap; knee warmers, spring/fall socks, Under Armor cold gear crew next gray, my light bike shorts from BAC, Oakley glasses, Nike Free shoes.
Temp by bike ride was about 60 degrees with 10-20 mph winds from NNW.
Temp at the finish was about 65 degrees sunny but very windy at the top.
Drank a couple of sips of water from the aid stand at the 3 mile mark of the run
At the bike transition area drank one box of Almond chocolate milk, take a mouthful of raisins and almonds.
Had a problem eating the raisins while heart rate is 150+
Drank about 12 oz of water with nuun….
After transition to 1.2 mile finish run my legs felt heavy, then after about 1/4 of a mile my left hamstring muscle cramped up hard. I had to stop…massage the knot and try to relax. Got going again after a few minutes but as soon as I started up the path to the summit my RIGHT hamstring cramped. I sat down on the steps and took off my right knee warmer. Drank about 10 oz of water and then didn't run after this as the route was a tough climb. My HR during the walking climb was about 165.
Finished 3rd in my age group. 64th overall out of 126. 62 in the 5 mile run and 33rd on the bike ride averaging 18.2 MPH. The summit climb rank was 111th.
What Worked:
1. The clothing was perfect. Wore the light gloves all the way around to protect my hands in case of falls. Took off skull cap during climb of Rock. Had little sweat!
2. I never had to pee the entire time, but the cramping because of inadequate fluids wasted more time than stopping to pee!
3. Great event, friendly staff
4. We left the hotel in Fredericksberg by 6 am and got to the park at 6:30. No congestion. We could have picked up race packet the day of the race, but did so the day before.
5. Took jacket, vest, and Cold gear crew which didn't need.
What didn't Work:
1. Take off knee warmers after bike ride
2. Did get hydrated enough the day before. Pee was very yellow.
3. Didn't drink enough during the race.
4. Didn't sleep well the night before. Was basically awake from 2:30 am until we got up at 5 am.
5. Best Western was ok, noisy fan. Should have stayed at Hampton Inn.
6. Only consumed 24 oz of fluids before onset of cramps in about 1 1/2 hours of intense exercise. Needed another 12 oz.
7. Transition times were very slow. In my group one guy did 55 seconds while it took me 2+ minutes.
Wednesday, March 24, 2010
Dam Loop
Sunday Morning is a great opportunity to see the country around Austin, Texas. The traffic is down and this route offers a smooth fast track. The hills are not for beginners and will push 10-12% grade. Top speed on the downhills is between 35 and 40. I max out at 41 MPH when the wind is favorable.
Garmin Connect - Activity Details for Dam Loop
Garmin Connect - Activity Details for Dam Loop
Sunday, March 21, 2010
Are we acting our age?
How do most seniors act? What does it mean to act old? We can't be young again, but it doesn't mean we have to act "old."
How did we act when we were kids? We ate all the time, we moved and moved more. We rode bikes, played ball, played tag, ran, walked, climbed, wrestled and we got lots of rest. Then we ate.
The KEY to weight control is to raise metabolism, the rate at which our bodies burn calories. In other words, we need to act like kids again!
The important things:
1. Split your calorie goals between 3 meals and 2 snacks a day.
2. Split calories 30% LEAN protein, 30% GOOD fats, 40% GOOD carbs at every meal and snack.
3. Exercise 30-45 minutes every day (intensity depends on our individual situation). The more we do the more we can do...
Be a kid.....
How did we act when we were kids? We ate all the time, we moved and moved more. We rode bikes, played ball, played tag, ran, walked, climbed, wrestled and we got lots of rest. Then we ate.
The KEY to weight control is to raise metabolism, the rate at which our bodies burn calories. In other words, we need to act like kids again!
The important things:
1. Split your calorie goals between 3 meals and 2 snacks a day.
2. Split calories 30% LEAN protein, 30% GOOD fats, 40% GOOD carbs at every meal and snack.
3. Exercise 30-45 minutes every day (intensity depends on our individual situation). The more we do the more we can do...
Be a kid.....
Sunday, March 14, 2010
The Chronmetro Time Trial
A cyclist with a race under his belt is relatively common. What's rare is for someone to do his first race a week before his 61st birthday. Here's the story.
As a kid I have many fond memories of biking. A bike gives a kid a sense of freedom he doesn't get from many places. For example, it can take him far from problems at home. It's clearly a better option for carrying a bowling ball 3 miles than walking. A date without a car or public transportation was not option with that girl who lived 5 miles away.
Although the memory of early biking is clear the exact equipment is not. My first bikes were used and probably Schwinn, made in America. We stuck Mickey Mantle Rookie baseball cards in the spokes to make it sound cool. We had horns and bells to warn everyone that we were there. My friends and I rode where we were allowed and a few places we were not. In Kindergarten I rode to see a girlfriend, who didn't know she was my girl friend. It was an adventure, but we never found her house. We carried friends on handlebars and on rear fenders. We never wore helmets because nobody said we had to.
Here's some other things kids shouldn't do on a bike. Ride behind mosquito foggers and then crash into a truck mirror which we couldn't see in the fog. Ride on the handlebars of a cousin and then fall off and hit your head on a curb with a concussion. Ride on the median of a busy 4 lane highway to meet a girl.
Things kids can do on a bike, deliver newspapers, carry a 16 pound bowling ball to the lanes, and get to just about anywhere faster than walking.
How can a 13 year old deliver 40 newspapers a day without a bike? Mom's didn't drive much back then and who could afford more than one car anyway? Walking was not a viable option, except during the winter, but Black ice was tempting to ride. The Sunday editions of the Chicago Tribune and Sun Times crammed with advertising were carried in the huge front basket. When the bike slid to the ground the papers spread for what seemed like miles.
This bike was a Schwinn given one Christmas, discovered one day in the attic. It was shinny and NEW, which was unheard of in our family. How my Dad got the bike up there was beyond my comprehension, but I knew I wasn't supposed to find it. There was also a cart in the attic destined for my brother. It had a handle to pull back and forth to propel it. Or as I told my baby brother "a handle to pump back and forth." At dinner my brother gave up our "secret" by asking Santa for the "cart with a handle." The eyes of my parents were immediately directed to me who was not supposed to be climbing ladders.
In 1962 a Schwinn 3 speed was state of the art, but within months the gearing didn't work so it became a single drive bike, but it could fly like the wind. A ride on raw cold day without gloves on a bike this fast is unforgettable 50 years later.
Bikes inevitably lead to bike wrecks. Boys learn quickly why "girls bikes" have no center bar and wonder why don't OURS have a center bar?!? Falls on grass were ok but on gravel or blacktop they are "expletive deleted." The memory of nearly frost bitten hands and smashed gonads remain, but those of a concussion have faded.
For a few decades I didn't own a bike, which was traded in for a '55 Ford. Girls are impressed by 16 year olds with cars, not 17 year olds with bent up bikes. The 40 year drought ended last March with the purchase of a Cannondale Six13 road bike. Little do we know what we are missing until we step in another's shoes. To be a cyclist, a competitive cyclist requires new skills. To be a rookie a newbie at something again is to live for! There's a whole new language to learn, "the drops","The Nationals","Time Trial" "The Peloton" "How much tire pressure do I need."
In December I added a Cannondale Six Carbon 3 in Texas with the thought of training and racing with it. There are several concerns with old folks racing besides the obvious: brittle bones with age, slow healing, slower reflexes, loss of muscles, old injuries. It's different for a 60 year old to take up the sport versus a 16 year old. But I'm a fit 60 year old who rides 2-3 times a week, runs 5 miles at a time, plus lifting weights 2-3 times a week. I burn roughly 10,000 calories in a week of hard training and 7000 training easy. I ride a 40 mile loop in about 2 hours 15 minutes for base building. I'm 185 pounds with 14% bodyfat. This is good for the general population but too heavy for a top cyclist. Nevertheless, I can hold my own running or cycling in my age group.
Getting into competition with a bunch of testosterone laced 20 and 30 somethings or riding in huge Pelotons has little appeal after watching the Pros crash all over each other breaking all kinds of body parts. The key is choosing a safe yet challenging routine and to find the right kind of race. This is why I chose the Chronometro time trial.
The Time Trial categories were organized by women, men, age, and type of equipment. I chose the 60+ group which had 5 participants. The course was 12 miles on open mostly smooth country roads through farm land, horse ranches, and run down houses. There were a few small hills about 150 feet of climb and descent and a couple railroad tracks to navigate. Roads were not closed but corners were patrolled by local police to hold traffic. The locals were polite if not annoyed by our seizing of their roads. The weather conditions were ideal, dry, cool, with just a slight breeze.
The start included a ramp...not quite pro-like, but cool anyway. The field starts one at a time with 30 seconds between riders. Therefore, there's no packs to contend with. The various categories were filled with some great racers from the Austin area. A 16 year girl, Avery Visser had won a large local Triathlon when she was 14. A 40-49 year old who nearly beat the best young guy who averaged over 27 miles per hour.
My hope was to not fall off the bike, or otherwise embarrass the family. I was leery of the starting ramp. The riders who chose the help of the ramp had to deal with the potential for serious injury if the starter somehow lost his grip. My goal was to break 20 mph. I finished at 20.9 MPH and exceeded my expectations. That was good enough for 2nd in my age group. The winner had a Time Trial bike and I ran without TT bars, but my Cannondale was stripped of all but essentials.
Things I learned:
1. I could peddle at 88% of my maximum heart rate for more than 30 minutes, and hit a maximum of 172 half way out without going Anaerobic. This means I could run faster than I did....
2. A water bottle in the upright post is more aerodynamic than none. But an empty bottle is better yet. Took off the other holder and covered holes with painters (blue) tape.
3. When it's 60 degrees out I didn't need to drink on a 12 mile ride or 40 minute hard run. However I drank about 10 oz. of NUUN water before. Carried the rest on the bike but only once felt the need to drink.
4. I could spend most of the time in the drops despite not practicing much there.
5. Aerodynamic position is key for more speed...that and 20 pounds less bodyfat. Aerobars get you in best position, but need time to develop necessary flexibility and muscle.
6. I'm fast for any age, but fast on a road bike, but 20 pounds too heavy to be anything better than above average for my age.
7. Find a carrier for the bike...not good to lay it on it's side...messes the brakes.
8. Include gloves on the pre-ride check list.
9. pump the tires to 120 F and 125 back.
10. Take daughter along to take great pictures...wife was taking video but turned it off by accident cheering me at the start ramp.. It was nice to have them there cheering me on.
11. Removed all lights and bags...no need for spare tire here.
12. Eat a Lara bar 30 minutes from the start for energy.
13. TT bikes are pretty! and expensive.
14. Buy a used TT bike but not a used Triathlon bike, which get beat up.
15. Good athletes get about a maximum benefit of 1.8 MPH for a TT bike...based on results from those who ran both TT and Road bikes (2 races over same course.) Average or below athletes get no benefit. Not sure why!
16. Some bikers are extremely friendly and eager to share experiences. Others are not eager or friendly.
17. I could win my age group with about 15-20 fewer pounds and a TT bike.
This day ranked with one of my all-time favorites on a bike. I felt the freedom, the accomplishment, the family of racers. I felt a few years younger, and next year will feel younger yet.
As a kid I have many fond memories of biking. A bike gives a kid a sense of freedom he doesn't get from many places. For example, it can take him far from problems at home. It's clearly a better option for carrying a bowling ball 3 miles than walking. A date without a car or public transportation was not option with that girl who lived 5 miles away.
Although the memory of early biking is clear the exact equipment is not. My first bikes were used and probably Schwinn, made in America. We stuck Mickey Mantle Rookie baseball cards in the spokes to make it sound cool. We had horns and bells to warn everyone that we were there. My friends and I rode where we were allowed and a few places we were not. In Kindergarten I rode to see a girlfriend, who didn't know she was my girl friend. It was an adventure, but we never found her house. We carried friends on handlebars and on rear fenders. We never wore helmets because nobody said we had to.
Here's some other things kids shouldn't do on a bike. Ride behind mosquito foggers and then crash into a truck mirror which we couldn't see in the fog. Ride on the handlebars of a cousin and then fall off and hit your head on a curb with a concussion. Ride on the median of a busy 4 lane highway to meet a girl.
Things kids can do on a bike, deliver newspapers, carry a 16 pound bowling ball to the lanes, and get to just about anywhere faster than walking.
How can a 13 year old deliver 40 newspapers a day without a bike? Mom's didn't drive much back then and who could afford more than one car anyway? Walking was not a viable option, except during the winter, but Black ice was tempting to ride. The Sunday editions of the Chicago Tribune and Sun Times crammed with advertising were carried in the huge front basket. When the bike slid to the ground the papers spread for what seemed like miles.
This bike was a Schwinn given one Christmas, discovered one day in the attic. It was shinny and NEW, which was unheard of in our family. How my Dad got the bike up there was beyond my comprehension, but I knew I wasn't supposed to find it. There was also a cart in the attic destined for my brother. It had a handle to pull back and forth to propel it. Or as I told my baby brother "a handle to pump back and forth." At dinner my brother gave up our "secret" by asking Santa for the "cart with a handle." The eyes of my parents were immediately directed to me who was not supposed to be climbing ladders.
In 1962 a Schwinn 3 speed was state of the art, but within months the gearing didn't work so it became a single drive bike, but it could fly like the wind. A ride on raw cold day without gloves on a bike this fast is unforgettable 50 years later.
Bikes inevitably lead to bike wrecks. Boys learn quickly why "girls bikes" have no center bar and wonder why don't OURS have a center bar?!? Falls on grass were ok but on gravel or blacktop they are "expletive deleted." The memory of nearly frost bitten hands and smashed gonads remain, but those of a concussion have faded.
For a few decades I didn't own a bike, which was traded in for a '55 Ford. Girls are impressed by 16 year olds with cars, not 17 year olds with bent up bikes. The 40 year drought ended last March with the purchase of a Cannondale Six13 road bike. Little do we know what we are missing until we step in another's shoes. To be a cyclist, a competitive cyclist requires new skills. To be a rookie a newbie at something again is to live for! There's a whole new language to learn, "the drops","The Nationals","Time Trial" "The Peloton" "How much tire pressure do I need."
In December I added a Cannondale Six Carbon 3 in Texas with the thought of training and racing with it. There are several concerns with old folks racing besides the obvious: brittle bones with age, slow healing, slower reflexes, loss of muscles, old injuries. It's different for a 60 year old to take up the sport versus a 16 year old. But I'm a fit 60 year old who rides 2-3 times a week, runs 5 miles at a time, plus lifting weights 2-3 times a week. I burn roughly 10,000 calories in a week of hard training and 7000 training easy. I ride a 40 mile loop in about 2 hours 15 minutes for base building. I'm 185 pounds with 14% bodyfat. This is good for the general population but too heavy for a top cyclist. Nevertheless, I can hold my own running or cycling in my age group.
Getting into competition with a bunch of testosterone laced 20 and 30 somethings or riding in huge Pelotons has little appeal after watching the Pros crash all over each other breaking all kinds of body parts. The key is choosing a safe yet challenging routine and to find the right kind of race. This is why I chose the Chronometro time trial.
The Time Trial categories were organized by women, men, age, and type of equipment. I chose the 60+ group which had 5 participants. The course was 12 miles on open mostly smooth country roads through farm land, horse ranches, and run down houses. There were a few small hills about 150 feet of climb and descent and a couple railroad tracks to navigate. Roads were not closed but corners were patrolled by local police to hold traffic. The locals were polite if not annoyed by our seizing of their roads. The weather conditions were ideal, dry, cool, with just a slight breeze.
The start included a ramp...not quite pro-like, but cool anyway. The field starts one at a time with 30 seconds between riders. Therefore, there's no packs to contend with. The various categories were filled with some great racers from the Austin area. A 16 year girl, Avery Visser had won a large local Triathlon when she was 14. A 40-49 year old who nearly beat the best young guy who averaged over 27 miles per hour.
My hope was to not fall off the bike, or otherwise embarrass the family. I was leery of the starting ramp. The riders who chose the help of the ramp had to deal with the potential for serious injury if the starter somehow lost his grip. My goal was to break 20 mph. I finished at 20.9 MPH and exceeded my expectations. That was good enough for 2nd in my age group. The winner had a Time Trial bike and I ran without TT bars, but my Cannondale was stripped of all but essentials.
Things I learned:
1. I could peddle at 88% of my maximum heart rate for more than 30 minutes, and hit a maximum of 172 half way out without going Anaerobic. This means I could run faster than I did....
2. A water bottle in the upright post is more aerodynamic than none. But an empty bottle is better yet. Took off the other holder and covered holes with painters (blue) tape.
3. When it's 60 degrees out I didn't need to drink on a 12 mile ride or 40 minute hard run. However I drank about 10 oz. of NUUN water before. Carried the rest on the bike but only once felt the need to drink.
4. I could spend most of the time in the drops despite not practicing much there.
5. Aerodynamic position is key for more speed...that and 20 pounds less bodyfat. Aerobars get you in best position, but need time to develop necessary flexibility and muscle.
6. I'm fast for any age, but fast on a road bike, but 20 pounds too heavy to be anything better than above average for my age.
7. Find a carrier for the bike...not good to lay it on it's side...messes the brakes.
8. Include gloves on the pre-ride check list.
9. pump the tires to 120 F and 125 back.
10. Take daughter along to take great pictures...wife was taking video but turned it off by accident cheering me at the start ramp.. It was nice to have them there cheering me on.
11. Removed all lights and bags...no need for spare tire here.
12. Eat a Lara bar 30 minutes from the start for energy.
13. TT bikes are pretty! and expensive.
14. Buy a used TT bike but not a used Triathlon bike, which get beat up.
15. Good athletes get about a maximum benefit of 1.8 MPH for a TT bike...based on results from those who ran both TT and Road bikes (2 races over same course.) Average or below athletes get no benefit. Not sure why!
16. Some bikers are extremely friendly and eager to share experiences. Others are not eager or friendly.
17. I could win my age group with about 15-20 fewer pounds and a TT bike.
This day ranked with one of my all-time favorites on a bike. I felt the freedom, the accomplishment, the family of racers. I felt a few years younger, and next year will feel younger yet.
Saturday, March 6, 2010
40 miles in 2 hours 15 min.
One Week before bike time trial I did the dam loop averaging 17.4 MPH. Winds were 10-15 mph at 55 degrees. Rode solo so no help with Aero. Tire pressure 120 psi on the back and 110 on the front. Stopped once to releave and eat.
Anxious to see what I can do at the time trial. Toured the course and found it to be hillier than expected, but not bad. Some of the road is flat and smooth. Other portions are bumpy. One biting hill and a few other smaller ones. Some tricky turns and two railroad crossings. One downhill ends with a bump stretch over a stream. The entire area is about 500 ft.
Anxious to see what I can do at the time trial. Toured the course and found it to be hillier than expected, but not bad. Some of the road is flat and smooth. Other portions are bumpy. One biting hill and a few other smaller ones. Some tricky turns and two railroad crossings. One downhill ends with a bump stretch over a stream. The entire area is about 500 ft.
Thursday, March 4, 2010
End of Heavy Lifting
This week (March 5th) marks the end of a period of heavy lifting. Celebration. I do this from about December 1st until March to build/maintain strength. It's a time when I'm most at risk of injury. This season ended in great shape..with only one squat session to go. My one/two rep. maxs are:
Front barbell lift: 2 reps at 140 lbs.
Dead lift: 2 reps at 270 lbs.
Pull-ups: 2
Squats: 2 at 280 lbs.
Weight: 185 Bodyfat: 14%
Doing planks on TWO 65mm plyoballs
Besides strength I'm doing a 40 mile bike ride on Sunday at 16-17 MPH...moderate intensity on hills. Also doing 2 spin classes (1 hour) and two 5 mile recovery runs per week. Total calorie burn about 10,000.
Next week starts plyometrics with medicine ball plus core strength. Then my first time trial in Manor Texas (12 miles). This will test what I've got on a flat layout (150 ft. of change). Don't have a time trial bike.
Front barbell lift: 2 reps at 140 lbs.
Dead lift: 2 reps at 270 lbs.
Pull-ups: 2
Squats: 2 at 280 lbs.
Weight: 185 Bodyfat: 14%
Doing planks on TWO 65mm plyoballs
Besides strength I'm doing a 40 mile bike ride on Sunday at 16-17 MPH...moderate intensity on hills. Also doing 2 spin classes (1 hour) and two 5 mile recovery runs per week. Total calorie burn about 10,000.
Next week starts plyometrics with medicine ball plus core strength. Then my first time trial in Manor Texas (12 miles). This will test what I've got on a flat layout (150 ft. of change). Don't have a time trial bike.
Saturday, February 13, 2010
Injury on Kauai
Vacation is good time to back off on exercise, but it's a challenge to watch the food intake (quantity and quality) and to resist the urge to exercise. On a trip to Kauai I struggled with eating too much salty food and keeping exercise in control.
The main issue was a run along the Heritage Trail at Poipu beach. The trail is lined with sand, tree roots, cliffs, rounded rocks, sharp rocks, vegetation, and other hazards. I jogged up to the horse stable to view the eastern beach and then returned along the shore. Unfortuantely, 1/2 mile from the hotel and after 4 1/2 miles I stumbled over a root partially buried in the sand and fell face first into the sand, rock, earth, root system. At first I thought only my pride was wounded, but once I got up I found a blood mess on my right knee. There were three distinct bright red marks on my knee where the skin was removed. I decided to test out the injury by running and found that I could run without much pain.
Haven't had skinned knees like this since I was a kid! The largest area of removed skin was about 2 1/2 inches in diameter. There was another cut on the knee cap, and three other scrapes around the largest trauma. The knee was not damaged although a slight bruising showed up 3 days after the fall.
The injury occurred on Wednesday and by Sunday I was feeling like this was not going to end soon. Went to Mayo Emergency Room in Phoenix on Sunday and waited 1 hour 40 minutes before giving up....NEVER go there for emergency!
The day of the injury a pharmacist on Kauai gave my wife some gauze, first aid tape, and a large band-aid bandage. I rinsed the wounds at the Hyatt drink fountain, finished the run, and then showered off the sand and washed the wound (turns out that you shouldn't use soap). The most important thing is to get all dirt, sand, sticks, rocks, etc. from the wound. Any foreign object will create infection. Next step is to avoid gauze which will stick to a large scraped area! The first two days following the injury the gauze stuck to the wound! Removing the gauze meant removing the new skin! Also, learned to shave the hair off my leg to ease removal of tape, and to limit the amount of tape used.
Two or three times per day I put Neosporin on the wounds. By day 8 the main wound has healed to the point where I don't worry about touching it. At night I applied the cream, but left the wounds uncovered. Covered during the day to protect. The minor wounds don't need any care, but I put a layer of cream on 2/3 times per day.
Was able to spin on the 9th day after the "crash." Having a few sharp pains on day 10. Day 11 was a travel day, carrying luggage and walking in airports without notice. Hoping to run on Saturday which is 12 days after the injury.
Update: 2/26/2010 all is well. Back to normal intense workout routine. The skin is a little sensitive, but all I do is put organic creme to moisturize skin.
The main issue was a run along the Heritage Trail at Poipu beach. The trail is lined with sand, tree roots, cliffs, rounded rocks, sharp rocks, vegetation, and other hazards. I jogged up to the horse stable to view the eastern beach and then returned along the shore. Unfortuantely, 1/2 mile from the hotel and after 4 1/2 miles I stumbled over a root partially buried in the sand and fell face first into the sand, rock, earth, root system. At first I thought only my pride was wounded, but once I got up I found a blood mess on my right knee. There were three distinct bright red marks on my knee where the skin was removed. I decided to test out the injury by running and found that I could run without much pain.
Haven't had skinned knees like this since I was a kid! The largest area of removed skin was about 2 1/2 inches in diameter. There was another cut on the knee cap, and three other scrapes around the largest trauma. The knee was not damaged although a slight bruising showed up 3 days after the fall.
The injury occurred on Wednesday and by Sunday I was feeling like this was not going to end soon. Went to Mayo Emergency Room in Phoenix on Sunday and waited 1 hour 40 minutes before giving up....NEVER go there for emergency!
The day of the injury a pharmacist on Kauai gave my wife some gauze, first aid tape, and a large band-aid bandage. I rinsed the wounds at the Hyatt drink fountain, finished the run, and then showered off the sand and washed the wound (turns out that you shouldn't use soap). The most important thing is to get all dirt, sand, sticks, rocks, etc. from the wound. Any foreign object will create infection. Next step is to avoid gauze which will stick to a large scraped area! The first two days following the injury the gauze stuck to the wound! Removing the gauze meant removing the new skin! Also, learned to shave the hair off my leg to ease removal of tape, and to limit the amount of tape used.
Two or three times per day I put Neosporin on the wounds. By day 8 the main wound has healed to the point where I don't worry about touching it. At night I applied the cream, but left the wounds uncovered. Covered during the day to protect. The minor wounds don't need any care, but I put a layer of cream on 2/3 times per day.
Was able to spin on the 9th day after the "crash." Having a few sharp pains on day 10. Day 11 was a travel day, carrying luggage and walking in airports without notice. Hoping to run on Saturday which is 12 days after the injury.
Update: 2/26/2010 all is well. Back to normal intense workout routine. The skin is a little sensitive, but all I do is put organic creme to moisturize skin.
Wednesday, January 20, 2010
90 Day Wonders
The Military called them 90 day wonders because during World War II and later wars new recruits were turned from City Slickers to Killing Machines in 90 days of training. They were in better shape in 90 days, but were at a huge disadvantage when going up against hardened seasoned enemy soldiers. The truth is that many of them didn't make it or were wounded.
In January most gyms are full with people who make "Resolutions" or who need to work off those extra pounds from the Holidays. Those armed with realistic goals and a strong support system will succeed. Those who believe Rome was built in a day will be gone by March.
We had a gal in Spin class on Monday who was lost in a sea of 50 others. The instructor was overwhelmed by newbies with questions. There's no way he can handle a group that size.
If a member doesn't ask for help they don't get it. This poor gal had no idea how to set up the bike. Normally I just keep my nose out of other peoples business. It's just rude to "correct" people in the gym. I could see she was "lost" and asked if she would like some help after explaining that I was an instructor (not at this gym, but I am certified elsewhere).
The Spin instructor ran a killer class..an newbie with health issues would have expired.
This illustrates what goes on all over the country this time of year. If I wasn't there she could have gotten hurt and would never come back to something that could help her.
Moral of the story: don't be afraid to ask for help no mater your fitness level.
In January most gyms are full with people who make "Resolutions" or who need to work off those extra pounds from the Holidays. Those armed with realistic goals and a strong support system will succeed. Those who believe Rome was built in a day will be gone by March.
We had a gal in Spin class on Monday who was lost in a sea of 50 others. The instructor was overwhelmed by newbies with questions. There's no way he can handle a group that size.
If a member doesn't ask for help they don't get it. This poor gal had no idea how to set up the bike. Normally I just keep my nose out of other peoples business. It's just rude to "correct" people in the gym. I could see she was "lost" and asked if she would like some help after explaining that I was an instructor (not at this gym, but I am certified elsewhere).
The Spin instructor ran a killer class..an newbie with health issues would have expired.
This illustrates what goes on all over the country this time of year. If I wasn't there she could have gotten hurt and would never come back to something that could help her.
Moral of the story: don't be afraid to ask for help no mater your fitness level.
Tuesday, January 12, 2010
Can a 60 year old in good shape get better?
In March I'll be 61. Am already balding and gray, but have kept in decent shape. Still having some trouble deciding between endurance fitness, strength fitness, and golf fitness. I want it all!
To be endurance fit we need less bodyfat. My most competitive body weight for cycling and running is around 160 lbs. I would be right there with the elite senior runners and cyclists. At my current weight of 185 I'm no where in that league right now. Carrying an extra 25 pounds up the hills around here is a challenge that a 160 pounder doesn't have! My love of food makes it difficult to get really competitive in endurance sports.
Getting strong means adding muscle and weight...not a good option for endurance sports! Having been a weakling most of my life I'm proud of the fact that FINALLY I can do serious push-ups! I can at least 15 in a minute...plus several difficult variations such as on two medicine balls or feet on a swiss ball with hands on medicine balls! Those are difficult. I can dead lift at least 250 pounds and squat the same. I can front lift 140 pounds...respectable for a guy with long thin arms!
As for golf, I don't have the patience, intelligence, or the nerves to be a really good player which I define as a 3 or better handicap. I've been a 6, but am mostly a weak 9. I say weak because I can shoot 80 one day and 90 the next. I never know which golfer is going to show. Patience is required for quality practice and nerves allows for making shots under pressure.
I think I could be an elite senior athlete if I lost 25 pounds and focused on my strengths...cycling. But oh how I like to eat......
To be endurance fit we need less bodyfat. My most competitive body weight for cycling and running is around 160 lbs. I would be right there with the elite senior runners and cyclists. At my current weight of 185 I'm no where in that league right now. Carrying an extra 25 pounds up the hills around here is a challenge that a 160 pounder doesn't have! My love of food makes it difficult to get really competitive in endurance sports.
Getting strong means adding muscle and weight...not a good option for endurance sports! Having been a weakling most of my life I'm proud of the fact that FINALLY I can do serious push-ups! I can at least 15 in a minute...plus several difficult variations such as on two medicine balls or feet on a swiss ball with hands on medicine balls! Those are difficult. I can dead lift at least 250 pounds and squat the same. I can front lift 140 pounds...respectable for a guy with long thin arms!
As for golf, I don't have the patience, intelligence, or the nerves to be a really good player which I define as a 3 or better handicap. I've been a 6, but am mostly a weak 9. I say weak because I can shoot 80 one day and 90 the next. I never know which golfer is going to show. Patience is required for quality practice and nerves allows for making shots under pressure.
I think I could be an elite senior athlete if I lost 25 pounds and focused on my strengths...cycling. But oh how I like to eat......
Wednesday, January 6, 2010
Karl dies of Pancreatic Cancer
This is the same thing that took my father in 2001. Pancreatic cancer is supposed to be rare as cancers go but it's been in the news this year. Steven Jobs of Apple has it and needed a transplant. He was lucky since there are various types. Most people have the inoperable type like Patrick Swasey.
My friend Karl found out in September 2009 a few days before our big golf tournament. I had formed a team of an A+ player, myself a B, and Karl who was the C player. The A player is a stud who hits the ball out of sight but can't putt. Karl couldn't hit it out of his shadow some days, but had shot 79 a few days before. Karl was a great putter. He was an A putter and an F for hitting the ball.
The event was a Scramble where each player hits the same shot. The team takes the "best" drive and then plays the hole with on ball to completion. The team must take a minimum of 5 drives per player. That made things interesting.
Karl was in pain most of the time. The medications helped. Two days before the event he had a stent placed in the tract between his liver and pancreas. It had been blocked by the cancer and was causing his liver to shutdown. The process is intended to allow him to live so he can be subjected to chemotherapy to kill the cancer. The type of pancreatic cancer he was fighting was the most severe with the lowest survival rates. In fact, he was told he had no more than 6 months to live at best.
He found out about the cancer on Friday. That Sunday I asked him to play with us. He said no, but called a few hours later to say ok. On Monday he called me to talk about the cancer diagnosis and that he was withdrawing from the team because he didn't know if he could play the following weekend. On Tuesday our A player suggested we play with him anyway since this might be Karl's last chance to play. I called Karl that night with the offer which he accepted. On Thursday Karl would have the stent put in. His Doctor told him no golf for 2 weeks. Karl explained the tournament and the Doctor said, "go for it!" So we had a team.
On Saturday, we were 5 under, which is a disappointing score. None of us contributed much. Karl was normally a good putter was just a little off, which was expected. He struggled to hit the ball, but managed to get in 5 drives by the 15th hole. I had to get two drives in on the last 3 holes which I did on 16 and 17.
Sunday was a magical day. Karl was first to putt in our rotation followed by me then the A player. Karl's putter was on fire. The first hole he drained a 15' downhill left to right break. The next hole was a tap in birdie as our A player hit one 6" from the hole. Par 5 number three found us putting for an eagle from 50'. Karl bombed it in. He managed to make several long putts, but had trouble hitting the ball. On number 7 his tee shot went backwards a few inches! That embarrassment didn't stop him from making the eagle putt. Our A player eagled 14 on his own ball as both Karl and I missed a 3 foot putt.
The drama was on the par 3 15th where Karl needed one more drive and he was struggling to swing the club. He pulled his shot towards the water and it barely stayed dry, but that was good enough. We salvaged par. On 16 our A player made a 40' putt from just off the green. After this I needed to hit one more good drive which I waited to do on 17. Again Karl made the putt for birdie. On 18 our A player hit a great approach to 3' which Karl made. For this round our A player putted a total of 4 times. Karl made the rest.
Midway through the round Karl's son Dan rode with us for a few holes. Karl continue to play well, but the cold forced Dan to the clubhouse part way through the round.
On Sunday we were 15 under for a total of 20 under which was one shot behind the first place team. We had low round for the day, and Karl had a great time.
Karl never complained about the cold, or the bad drives, or the cancer. He told me he had a great time and thanked us for asking him to play. The thanks goes to Karl.
My friend Karl found out in September 2009 a few days before our big golf tournament. I had formed a team of an A+ player, myself a B, and Karl who was the C player. The A player is a stud who hits the ball out of sight but can't putt. Karl couldn't hit it out of his shadow some days, but had shot 79 a few days before. Karl was a great putter. He was an A putter and an F for hitting the ball.
The event was a Scramble where each player hits the same shot. The team takes the "best" drive and then plays the hole with on ball to completion. The team must take a minimum of 5 drives per player. That made things interesting.
Karl was in pain most of the time. The medications helped. Two days before the event he had a stent placed in the tract between his liver and pancreas. It had been blocked by the cancer and was causing his liver to shutdown. The process is intended to allow him to live so he can be subjected to chemotherapy to kill the cancer. The type of pancreatic cancer he was fighting was the most severe with the lowest survival rates. In fact, he was told he had no more than 6 months to live at best.
He found out about the cancer on Friday. That Sunday I asked him to play with us. He said no, but called a few hours later to say ok. On Monday he called me to talk about the cancer diagnosis and that he was withdrawing from the team because he didn't know if he could play the following weekend. On Tuesday our A player suggested we play with him anyway since this might be Karl's last chance to play. I called Karl that night with the offer which he accepted. On Thursday Karl would have the stent put in. His Doctor told him no golf for 2 weeks. Karl explained the tournament and the Doctor said, "go for it!" So we had a team.
On Saturday, we were 5 under, which is a disappointing score. None of us contributed much. Karl was normally a good putter was just a little off, which was expected. He struggled to hit the ball, but managed to get in 5 drives by the 15th hole. I had to get two drives in on the last 3 holes which I did on 16 and 17.
Sunday was a magical day. Karl was first to putt in our rotation followed by me then the A player. Karl's putter was on fire. The first hole he drained a 15' downhill left to right break. The next hole was a tap in birdie as our A player hit one 6" from the hole. Par 5 number three found us putting for an eagle from 50'. Karl bombed it in. He managed to make several long putts, but had trouble hitting the ball. On number 7 his tee shot went backwards a few inches! That embarrassment didn't stop him from making the eagle putt. Our A player eagled 14 on his own ball as both Karl and I missed a 3 foot putt.
The drama was on the par 3 15th where Karl needed one more drive and he was struggling to swing the club. He pulled his shot towards the water and it barely stayed dry, but that was good enough. We salvaged par. On 16 our A player made a 40' putt from just off the green. After this I needed to hit one more good drive which I waited to do on 17. Again Karl made the putt for birdie. On 18 our A player hit a great approach to 3' which Karl made. For this round our A player putted a total of 4 times. Karl made the rest.
Midway through the round Karl's son Dan rode with us for a few holes. Karl continue to play well, but the cold forced Dan to the clubhouse part way through the round.
On Sunday we were 15 under for a total of 20 under which was one shot behind the first place team. We had low round for the day, and Karl had a great time.
Karl never complained about the cold, or the bad drives, or the cancer. He told me he had a great time and thanked us for asking him to play. The thanks goes to Karl.
Monday, January 4, 2010
Goals for 2010
Time to think about fitness goals for 2010.
1. Break 40 minutes in Turkey Trot.
2. Compete in my first Duathalon.
3. Apply proper wrist break to golf swing....(Practice for a month in March)
4. Do a Trek with son.
1. Break 40 minutes in Turkey Trot.
2. Compete in my first Duathalon.
3. Apply proper wrist break to golf swing....(Practice for a month in March)
4. Do a Trek with son.
Friday, January 1, 2010
Dam Loop at 80%
The Dam Ride or Loop is a 40 mile road bike ride that includes about 1800 feet of gain and loss. The first 7 miles from Lakeway, Texas along 620 is mostly downhill. The most thrilling section is before the Mansfield Dam, which holds Lake Travis. The Lake is formed from the Little Colorado River. Top speed prior to the dam is about 38 MPH. Past the dam for 2 1/4 miles is a 404 ft. climb past Steiner Ranch. The next 16 miles is downhill about 500 ft. to 544 ft. oversea level. The final 14 miles is uphill 527 ft.
Garmin Connect - Activity Details for Dam Loop at 80%
Garmin Connect - Activity Details for Dam Loop at 80%
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