AM:
4 sets hack squat
4 sets assisted pull-ups
4 sets cable flies
40 min elliptical machine
Today was busy day after work and I did not work out. I needed to hit the bank and grocery shop as well as play some Borderlands 2. I am really digging the game. It is doing for me what I expected Diablo 3 to be (and wasn’t), an addictive, can’t wait to play next game.
I woke up today and I was sore. Not nearly as bad as I thought I would be, but I was sore. We went out for a hike today down along the Potomac river. There were some hills and they kicked my ass. Between being sore and feeling tired I was not not in the zone today. It felt great to get home, relax and play some video games.
I did it! here is the write up I did for the Motorcycle site where this crazy idea came from.
Crap-a -doodle-do I forgot the Lock Boat picture. Must have bene that beer going straight to my head…
And here is what my dinner looked like:
I will be sleeping good tonight!
AM:
50 min elliptical machine
PM: Skipped it so I can be rested for my EPIC ride tomorrow!
Dinner:
Salmon with brown rice and spinach. I added the rice for extra carbs for tomorrow.
If all goes well I will be riding between 65 and 70 miles tomorrow starting in Harper’s Ferry, WV traveling through Maryland, Washington DC to my home in Arlington. I think I am packed better with supplies to make this ride happen. I now have a spare tire besides my extra tube and patch kit. In addition I will have my extra bike locked in the truck with an extra tire and tube as backup in case anything goes wrong. I hope Murphy does not show me the error of my ways, but I think I will be OK and get it done.
I forgot to add a picture to what happened to me yesterday. I pedaled into work and it was still somewhat dark out. On the way in I see an owl sitting on a fence set back some in a yard. I did a double take because I could not believe it. An owl! So I stop and get a picture. He was a big one!
That made my day, ALL DAY! The picture did not come out well because of the distance and the darkness of the morning. My happiness faded though on the way home when I saw it in better light and realized it is a deco
RUN DAY! We did a hair under 6 miles this AM!
The day was a good except I was exhausted for half the day. I am still very tired and will be in bed before 8pm tonight. I was able to get in a good hour of Borderlands 2 tonight. If I was not so tired I would be able to play some more tonight, but sleep is more important. Besides I am expecting a big Sunday play day…
AM:
5 sets hack squats
5 sets bench press
25 min elliptical machine
PM:
20 min elliptical machine
I had some things to do after work so I kept the gym time to a minimum in the afternoon. I needed to pick up my wife’s bike from the shop. It was not ready. I then needed to get home to get some Borderlands 2 time in. The game is fun!
Dinner tonight was steak with asparagus. It was great!
I forgot to include a picture of last night’s dinner. I made us a whole wheat pizza crust, topper with pepper, mushroom and turkey sausage. It rocked and it was what my wife wanted for dinner and she never even told me. Sometimes we are so in sync!
Today we jogged. We did OK and added an extra block to the route. It was unintentional but good. I skipped the PM workout so I could do some grocery shopping and pick uo Borderlands 2. I have been waiting for the game to be released! I know jusr have to find time to play. I tried it out today and liked it. It is very similar to the original one with some minor tweeks to the looks. There are new “Big Bads” that need kill’n and if this one is as playable as the first I see many hours of entertainment coming my way. This is good since Diablo 3 was supposed to be “THE GAME” for me to play for the rest of the year but has been a bit of a dissapointment. Diablo 3 is a good game but Diablo 2 was better game play. I’ll get around to finishing it but not before Borderlands 2!
AM:
5 sets dumbbell over head presses from ground
5 sets of leg presses
5 sets of EZ-Bar curls
15 min elliptical machine
PM:
30 min bike
Today was and OK day. I was busy and felt good being on my feet most of the day. I am hoping tomorrow will be a good run day since my run on Sunday sucked. I think my legs should be 100% and I will do OK.
My legs were rubber and lead today. I slept in and had my body feeling really sore. My wife wanted to go for a jog today but my body was not willing. I tried and did 1.5 miles and needed to stop. I felt like I needed to just walk so we switched to walking the trails in Rock Creek Park. I can only imagine how I would have felt if I had done the full 68 miles of the bike ride yesterday.
The ride!
The MPH listed above is wrong since I never turned off the tracker as I worked on my bike flat for 30-60 minutes.
I set out on my ride today. It did not go as planned. Here is the write up I did at another site:
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Well guys now that I am home I can give a breakdown of the ride.
We made it to Harper’s Ferry by 7:15 am and I was unloaded, packed up and ready to go by 7:30.  I walked to the stairs to get me on the Canal and I bring the bike down only to realize I dropped my gloves at the truck. I lock the bike up and go back to get them. While there I see this little guy wishing me well on my journey.
 So I get going about 1/4 mile and realize I need to adjust the seat angle. Damn this is a slow start, I am glad to be alone at this point. Since I was stopped I took a few pix. Harper’s ferry is across the river and the cliffs are on the canal side where I am. The view from up there is amazing.    So back to the C&O canal… Some parts are very wide and road-like:  Sometimes the Canal actually has water in it!  In other places it is over grown with vegatation or has no water in it at all.  The Canal was even designed to cross over small bodies of water, to me that is pretty cool.  Despite all the scenery you got to pay attention to the trail surface. Roots pop up out of no where, there are dried tire grooves that conspire against you, branches, twigs and rocks surprise you when you are not carefull. The canal changes to double track and you have more to worry about since you can’t see the stuff hidden in the grass in the center.  I made it 31.1 miles and then the unthinkable happened, I had a blow out.Like a boyscout I was prepared. I had tools, a patch kit and even a spair inner tube. So I go to take the rear tire off and my bike tool wrench is too short to give me the leverage to break the nuts loose. I do not have the quick release on the rear. I am fortunate to have broken down at Edwards ferry because that is a popular place for boats to go into the Potomac river at that point. My problem is the boaters there are all out on the river. I find one fellow and ask him if he has a wrench and happily checks his trunck but does not have anything close to what I need. He offers up a pair of needle nose plyers that just don’t work for me. A little while later some fellow bikers stop to see if they can help out. As luck would have it these are the same guys I had been leap frogging past at different points of interst along the way. The older gentleman takes out a small/medium crescent wrench and tells me to keep it. He got it from a guy the last time he broke down and was allowed to have it as long as he promised to pass it along to another biker in need which he did. I made the same promise to him and on his way he went. All is good in the world! I get everything back to where it need to be, pump up the tire and realize I am screwed. My tire is torn across some treads and my inner tube is bulging through. I let out the air and cut up the old inner tube and use it to line the new one at the hole and pump it back up.   It’s not looking good but there is extra layers of rubber between the tube and canal so off I go…for 5 cranks of the pedals then pop goes my spare tube. I am done, defeated, beaten. Now my tire looks like this!  I am going to try again next weekend. Anyone wish to join me? I will have a spare tire besides the tube and patch kit. The guys at my bike shop told me next time in stead of using the inner tube as padding over a hole like that, to use a dollar bill or candy wrapper since they will not stretch like the rubber is meant to do. Hopefully there will not be a next time. I used a jog tracker app on my phone and I was averaging 10 mph an hour with 5 minute breaks every 8 to 10 miles and a few picture stops along the way. I forgot to turn it off while dicking around with fixing the tire. http://jogtracker.com/HistoryDetails…&JogID=1648621 I hope some of us get to do this as a group. I can see there is some fun to be had sharing the ride. Like I said I am doing it again next Saturday, anyone interested in joining in? I almost forgot, there are some cool historical building along the way…   |
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