New Bike.

Just took delivery of a new bike last night. A nice looking 61 cm brushed Aluminum cross bike. I once again ordered from bikes direct , same place I bought my road bike. You can't beat the price for the bike with great components.

I was introduced to cyclocross a couple of years ago by a friend before I even had my first road bike. It always looked fun but I was content cheering on my friends, it is a real fun and raucous atmosphere. Last year I again was a spectator and cheered, all the while being goaded into getting a bike but money was too tight to warrant the purchase. I did finish off the season with two races on a borrowed mountain bike. Those things are heavy and Mtn. bikes put you at a disadvantage in a cross race.

This year I was able to free up some money in the budget and I am prepared; new bike, I attended two cross clinics, consisting of skill lessons for techniques on how to dismount, remount, how to shoulder the bike for run ups. Cross is full of barriers, run ups, hills, dirt, pavement, gravel, grass, bumpy terrain and often rain soaked muddy fun. This will be good fun and it is just fun to get a new bike. Cant wait to get all assemble an on the pavement. whoop!!

Shoulder problem continues

My shoulder has made little progress. The whole shoulder is still tight and sore in certain position and when I try to accomplish specific tasks or movements. In fact the in addition to the sore overworked Teres Minor the posterior portion of the joint capsule is also tight which is restricting movement and slowing the recuperative process. I have been going to PT for a couple of weeks which includes deep tissue work and the PT manipulates the joint in an effort to stretch/loosen the joint capsule. Along with the PT I am doing daily exercises to strength the shoulder area. I have enjoyed the break from swimming but have also missed the workouts. After nearly two months I feel I am losing much of what I had gained.

In general exercise routine has slowed to a basic maintenance level. More running than riding. I am enjoying the slower routine but have been antsy a bit which tells me I need to get out there more.

When Animals Attack

A couple of friends and I did the Portland Tri this last Sunday as a relay; Scott, the swimmer, Lindsay, the cyclist, and I, the runner made up team "When animals Attack IV". Because my team mates are awesome, we finished first in the mixed relay division. Scott, after doing Ironman Canada last weekend, swam a great leg, Lindsay who has been a cycling fool lately and part time hasher (please see definitions one and two) rocked the bike like no women can, and I ran the anchor, a respectable 10K. I think we knew we had a good chance to take the mixed relay division, but the point was to have a good time, do legs we excel at and just be.

For me it was really good to just go out and run a 10K. I have been craving a good fast distance run. It was all flat; I had it easy. Scott had to swim in the Willamette (not the cleanest river in the US), which was an out and back.; after turning around the pier of the Morrison bridge it was upstream baby and from what I hear the current was not insignificant; he did it and with a smiling face as always. Lindsay is a powerful cyclist who likes open flats she can hammer. This bike course is not flat. It is a three loop route that includes the climb up Barbour Blvd out of downtown Portland, it is not steep but it ain't flat either, it is a tough. Making it even tougher is the short but significant climb up Capitol Hwy. from Barbour to Terwilliger Blvd. The descent down Terwilliger back into town does not quite make up for the climb but I am sure it was a reprieve, a pretty tough TT for her and she did it with the aplomb and tenacity that she always brings to competition.

Thanks Scott and Lindsay for a good Sunday Morning. I still have all the prizes, we will split the booty soon.




















The results.

Swim	00:28:02.800
T1	00:01:36.400
Bike	01:15:27.400
T2	00:00:24.300
Run	00:39:39.800

Total 02:25:10.700

Track

Went to the track near my house tonight. I have not done interval work in a while. 6 x 400 at about 1:15. 1.5 warm up and 1.5 cool down. I can just run to the track for my warm up and back home for the cool down. Very simple. That makes it nice.

Marine Drive

23 Mile tempo ride with a few above tempo pushes out on Marine drive. Only had to fight the cross wind a bit on the return. Nice night for a ride, cool, breezy, just right for a mid week ride. The sun was starting to go down, partly cloudy, pretty sky. Nothing like a ride to clear the head. Good clean fun. Now where has that beer gone to.

later.

Trail run.

Busy day at work. But I still kept it to 8.5 hours. I had packed up my running gear before work. After work I changed and head over to forest park for a run on Wildwood. I did the section from Lower Mc Cleay Park. They had done some trail maintenance on the the Lower Mc Cleay trail that leads to Wildwood, smoothed out and some fresh cedar split rail fence. It had rained yesterday and and the trail was damp no dust and the cedar smelled great. I proceeded onto Wildwood; I have not run this section of Wildwood trail in a while. It was a nice tempo run, 8 miles. The forest was green and damp and the fresh rain had heightened the evergreen aroma from the trees. It was cool, clean and fresh. It is great to have this so close to the city. The really nice thing is with my schedule I can leave work and have a run in before 5 pm grab some dinner and I still have a whole evening in front of me. Life is good.

Post Canyon Mtn. Biking

Headed out to Hood River area to Mtn. Bike at post canyon with Ben and Mike. I have not been on the Mtn. Bike in a couple of weeks. There was some good climbing, technical single track and a big play area of ramps and jumps. I actually attempted some the ramps and bridges. Went well and good times. I really only crashed once, kind of endo'ed, could not get my second foot out but was able to put my other foot down before the bike went over the top of me. Ben and Mike got a good chuckle as did I. As a friend of mine says about their experience with Mtn. Biking, "my fitness level far exceeds my technical skill" and so it goes with me. Got in a couple hours of riding. The descent back to the car was a blast you can really bomb that stuff. The best part of going to Hood river to Mtn. Bike is the essential post ride trip to one of the breweries for liquid refreshment. We headed over to Double Mountain for some tasty Pilsner and and Pizza. A fine way to spend a nice August Sunday, certainly beats church. Although the outdoors is my cathedral.

later