Katy Trail

Never been to the Katy Trail (big brother of the Frisco) so when some friends asked if Deb and I wanted to go for a 50 mile stroll it was hard to it pass up. It was the end of my rest/recovery week and the timing couldn't have been better... in more ways than one. Deb was a little anxious as she had no ridden (even on the tandem) longer than 2:15hrs and I reassured her that she would make it easily even though we would be in the saddle for close to 4 hrs.

7:45am Sunday we loaded up with the Kemps and pointed their rig north. We met Lou and Shelly and Bruce and Vickie Morgan (Marla's sister and brother-in-law and blog virgins) at Hartsburg; the starting (and return) point for today's journey. The temps were in the low 60's at the start and turns out a better day weather wise could have been had. No one was in a hurry so everyone settled into a good rhythm that would guarantee everyone's completion.

The Katy is super maintained (compared to the FT) and has enough scenery going on to kill the potential boredom of the super flat and straight trail. Deb and I started goofing around with Lou and Wes and working on city (ok, city is a overkill - township is better description), county, creek crossing signs and I think the Jones crew took ended up 1 or 2 ahead of Lou (but who's counting... right Lou?). We made our way to Rocheport (25 miles) and the Harris' had already scouted out a great winery/restaurant (Les Bourgeois) on a scenic overlook just outside (and up a pretty steep climb) of town. Great pick for eats (and overlook).

When we mounted back up for the return trip the temps had dropped and I actually got chilly a couple times on the cruise back (IS IT REALLY STILL AUGUST?!?!?!). We took a handful of breaks on the way back to give some of the folks a 'rump rest'.

Funny thing during the return when a guy rolled up (from behind) and started up a little chat. During this he let us know that one of the best Thai in the US (yes, he said the US) is just ahead at the marina and that folks from New York come just to eat there. He went on his way and we all tried to remember passing a restaurant at a marina, but not too far up the trail we passed Cooper's Landing marina/restaurant. From the looks of it (redneck trailer park/campground scene from an episode of Cops) there is no way I am putting it on my 'must eat at' list.

After a little over 4hrs (total) we concluded our ride. It was fun to see Deb proud to have ridden 52 miles; she did great and we had a fun time with the group. On the way back we knocked out some Andy's (a good topper of the day).

Jake watched Ian the entire day while we were gone and looked like both were glad (more like relieved) to have us back. Ian and I caught up on some baseball scores and Jake scooted out for a run in the cool air. Jake does a great job taking care of his little bro and that makes leaving them together for an extended time easier.

Deb and I are looking to come back in the fall (during the turn of the leaves) mid-week for some more of the Katy.

A Day Just For My Girl

Recovery/rest week or not yesterday I had no intention of spending time with my Friday morning mistress as it was Deb's 40th birthday and there were plans to finalize (keep reading...) and fun to be had.

We started off the day with the boys giving her gifts (and lots of love) then dropping Ian off at school and then hitting a local diner for breakfast. Later it was lunch with my mom and dad and then while she was at work I was running a handful of errands to get the final touches on a surprise party for Deb later that evening. She and I closed up shop at 5pm and headed home. She had referenced not wanting to do much in the evening and I convinced her to go to dinner with me at a local Mexican dive. While we were away Jake, Ian, and Riley (Jake's good friend) were busy at the casa... more later.

We showed up and come to her amazement there was a reserved room with 20 of our close friends (to include her sister from STL). We had a fun time and after 1 1/2 hrs we all parted ways (or did we...). Deb was super happy with the surprise and we took our time heading back to the casa. We pulled up to the house and what do you know, the same group from the restaurant was there and surprise party #2 was on. We cracked open a couple bottles of the bubbly, had cake, and played some games... oh yeah, I took Sinatra's New York New York, changed up the words to reference Deb getting old, and sang it to her (video is definitely coming). It turned out much better than I was hoping as she had a great time and wore her beautiful smile all night long.

Deb, Mandee (her sister), and I stayed up to nearly 2am talking and laughing. Deb always loves her time with her sis.

It's Saturday morning now and we all slept late (thank goodness). I am watching the JV Tour (Vuelta) TT, Deb is playing some catch Ian, and Jake is doing his regular 'sleep-til-noon' Saturday. I plan to head out for 2hrs on the road at noon and Deb is doing a 'girls night out' with some friends in SPR.

Tomorrow Deb and I are joining two other couples and riding 50 mile (super easy) on the Katy Trail (from Jeff City to ????). Deb is nervous as she has never ridden that far and I keep reminding her that we are sharing a bike so I'll take care of her. Should be fun and a great capper to an easy recovery week. Monday the pain starts again.

Routine Thursday

Thursday morning 'cross practice with Ira was solid. Keeping the HR low(er) this week so we worked a ton of turns, dismounts, and (subsequently) remounts. This rest week is making my skin crawl as I want to tune it up, but I will hopefully get the benefits for the next two weeks of trashing myself. Got in a solid 1 1/2hrs of basketball (great compensation for 'cross running) and continued to keep the effort level to a minimum. Felt yesterday's strength lifting followed immediately by 10 x 75m hill running repeats (still keeping the effort level low(er).

Got a little rain this evening so we skipped the outside games and Ian took me in OT in Madden '08. I am 6 and 0 against the little rugrat, but I did figure out the Colts are way more potent than Arizona (he always plays the Cowboys).

Tomorrow is Deb's 40th B-Day and I plan to start her off with a big breakfast at a local diner then who knows the rest of the day... Hard to believe she is THAT OLD... cause she looks soooo fine.

Speaking of feeling a little bit older... Deb wrote a check today for Jake's first college credits (dual credit through the high school/SBU); kind of weird.

The Mole still lives and I continue to pursue. I got one neighbor swearing my bleach poured in their runs and another wanting me to use moth balls... it's all voodoo and suspect it will come down to a good old fashioned knife fight.

Jake continues to look and sound confident about the upcoming XC season. Coach Bandy let me know that J crushed a big Fartlek workout today and is looking much better and stronger than last year. More importantly he commented on his leadership and how it has exceeded his expectations. That's why I'm a huge fan of his; it is every bit as important to develop these athletes into great individuals away from the sport. It's 9 days before his first meet (SWCCA @ East Newton) and truly I can't decide which is making me more anxious - Jake's season kicking off, my new 'cross ride/uni's, or 'cross racing start...

CIA EMPLOYEES???

Why is it that every 'cross racer has a secret training place or plan?!?!?!? Let me guess you found a run-up no one else knows about, a corner of the park with a hidden sand volleyball pit, or maybe starting power intervals repeats (maybe too early for the 'impact players' I guess, but you get the gist)... hmmmm, why didn't the rest of the 'cross nation think of that. It got me to thinking that maybe Mr. Roboto was a cyclocross'er with his 'parts made in Japan'...

Anyway, nothing out of routine at the ranch yesterday and nothing of significance for this afternoon (uneventful is nice and relaxing most of the time). E-ball and I did catch the Little League World Series game last night between Cali and San Antonio (which SA won); he has watched the LL playoffs every night just like is was the Bigs.

Wake Up Call

So there I am snoozing away when the phone rings at 5am; not really a big deal as I usually get up at 5:15 on Tues and Thurs. Immediately I know it is either Dale or Ira letting me know they aren't making 'cross this morning, but Deb shoots up and says "that's not good" and so I am thinking to myself 'wow, how thoughtful that she doesn't want me to train alone' then it hits me... Jake is on his way to XC practice and I perk up. Sure enough it's Jake and he is outside of town on his way to pick up a teammate en route to the high school. He let's me know his truck is dead and won't move, he tells me his location, and off I am into the dark to play 'dad'. Get there and sure enough there is absolutely no clutch and it wasn't even engaging the transmission. We lock it up and head toward home (too late to make the team run) where he hops out and takes off on his own to get in his morning run time. It is quite impressive that this is my 16yr old and not once has he griped or talked negative about the time commitment (or of it's earliness).

So with that out of the way I head on out to the garage, mount the Orbea, and head off to meet the guys. Turns out there are no guys; solo'in it. This is a recovery week so it was really not a big deal and turns out I got in two 28min efforts keeping my HR in the 140s and concentrating on technique (dismount, remount, cornering...). I struggle with recovery/active rest periods as I think I am missing out if I don't ratchet it up, but I am constantly reminding myself that it must be done.

Jim and I got the Rodeo dropped off at a mechanic and waiting to hear the damage... Jake is back in the Durango and I am pedaling to and from work (a whopping 1 mile each way).

Last night was solid as we played a ton with Ian (basketball, croquet, baseball catch...) and I got most of the patio furniture finished (one more piece to go). Goofed with Jake some (including two beat downs I gave him on the chess board) and finished off the evening with some homemade ice cream (some from the Kemps and some from Nate's crew).

Lawn maintenance this afternoon and a light run and weight workout.

For some unknown reason I am not receiving text messages (go ahead and make your Deliverance comments Crusty); I can send (and folks are receiving), but just not coming to my Curve. Not sure how long this was gone on...


The Mole continues to be The Mole and I continue to not catch The Mole; not giving up just backing off the effort as I am resigned to the 'sheer luck' principle.

Varmint-Kong

That is a term I have adopted after a buddy sent me THIS (insert Mole where Gopher is heard) Deb thinks I am only a fraction of brain cells away from living this out as it has become an obsession.

Sunday morning at 5:50am I report to my post and wait... and wait... and wait... 10:15am and I have to break camp for church. Get back home at 12:30pm and still not a single movement. My bro and I knock out 2hrs on the Frisco and when we return there is a new mole run TWO FEET FROM WHERE I SAT ALL MORNING!!!! He is just jacking with me now; well played my fury foe, well played. Check periodically the rest of the day and get no additional activity.

6:15am Monday morning and there is one small mound already up when I check in for duty. 8:05am I leave for work and not a single thing.

For the past two weeks The Mole has made numerous runs in the same area between 5:30am (when I leave out to ride) and 7:00am (when I return) and additional runs up to 8am (when I leave for work). 14 DAYS IN A ROW and the one weekend I commit to hunt this SOM I get sqawduche! This is not over, not by a long shot...

OK, enough of that and a quick continued weekend recap: Saturday evening the house was packed as Ian's twin stayed the night and Jake brought Gibbles home after being out with his crew and he crashed for the evening. Sunday morning church and grilled pizza's for lunch (always a house favorite). Jim and I cruised the FT for two hours and had a good ride (seems it goes better when the rubber side is down). Sanded down and repainted the patio furniture and am working on a new top for the table (after the glass one was smashed against the house during a storm a couple months ago); going with a tile finish. Ian (who spent the last 20hrs with Payton) decided to continue the party and went over to his house for the afternoon, which gave Deb some 'alone' time to unwind. Later Wes, Marla, Dale, Mary, Deb and I enjoyed a 1:40hr ride around suburbia Bolivar. Ian and I finished up the evening with some catch while Jake snuck in some extra running mileage in the cool of the evening. The boys were all down and Deb and I were heading to bed, but got sucked into a M*A*S*H marathon (we love that show)...

Taking a well deserved active recovery week on the fitness scene as I have drilled it for the past two weeks and my body is letting me know. Still riding and strength workouts as regular, but cutting it in about half. This cycle (two heavy one recovery) seems to work pretty good for me (at my older age and all - Crusty). Just a quick reminder: Jingle Cross registration opens Sept 1; trying to work it out, but may by road tripping to Wisconsin that weekend with Jake and Coach Bandy to the Footlocker Regional Qualifier XC race (same one he went to last year).

...And He Lives Another Day

Dale and I headed out on an early AM rode ride in what felt like a late September early October morning; long sleeve jersey (light weight) was worn. 2:30hrs of solid pace and four city limit sprints (Dale cleaned my clock 3-1).

Got home, saw THE MOLE had made a short cruise in the 'field of operation', and set up camp. I was out there 4hrs and saw him move once for a split second then he was gone for the rest of the day. That lucky SOM (son of a mole - my mom reads this so I had to it clean up) lived another day. I am setting the alarm for 5am and have no doubt he is going down. Deb speculated he might be a blog reader and knew I was coming after him... HMMMM.

Deb got in a great solo 1:30hr ride.

Ian has a buddy spending the night and Jake is out with his crew for the evening.

Frisco Friday

Yesterday evening was for mowing and playing baseball catch (first me then Deb) with E-ball. He also hit the Rip Stick quite a bit. Jake was off to church working with the sound crew. Uneventful, which is often nice.

Felt a little sluggish this AM so instead of the bike I hit the office early in anticipation of an extended noon departure. Hopped on the cross steed at noon and two hours later pulled up to the casa. Super weather today and the Frisco Trail (FT) gives tons of wind blockage so it was sweet. Kept a steady pace with the HR hovering between 145-152; felt really good. Ran into several folks cruising on mtb's on the FT; one lady in her 50's was off walking her bike (with her husband) and asked if they needed anything and she made a reference to 'biting off more than she could chew' (not sure from where they came or got to), one guy who was way too serious to wave or acknowledge me (must have been concentrating on his 'numbers'), and a Bolivarite (who I had never met before) who was on a sweet Rocky Mountain mtb - we chatted for a bit before I headed on off. Don't usually see too many folks on the north end of the FT.

Got my Crank Bros Beater rebuild kit in the mail today and for $15 they are just like new. Reason #45 why I love me some EGGBEATERS.

Not sure what is on the docket for this weekend other than a Saturday AM tandem ride with Deb and the below... Would like to do some mtb'ing at Sac again on Sunday if it is dried out decent (easy cruising and continued handling skills).

THE MOLE IS GOING DOWN TOMORROW MORNING! Drive by my house in the afternoon as I plan to mount him on a stick (honestly, I am) in the middle of the yard as fair warning to other vermin who cross into my land; braaaaaahhhhhh, braaaahhhhh (evil laugh)!

HE WAS RIGHT THERE!!!!!

I'm a chronological blogger so I'll get the Header in a paragraph or two...

Jake, Ian, and I grabbed some local diner breakfast as J's AM practice and before Late Start Wednesday. Late Start refers to the Bolivar School system moving back ever Wednesday start time by 1 hr with school ending the same as ever other day (have never asked why this is, but we like it). Ian was in a somber mood as the Cards lost to the Dodgers the night before (seriously - this is a big deal in his world).

Yesterday it rained and Rained and RAINED! I don't think my lawn has ever looked so green in the middle of August. No sprinkler so far for 2009. I snuck out around 7:45pm and ran to the gym, lifted heavy on the lower bod (been a week, but knee is back to 100% and ready for the stress), and ran back home. I know my form looks pathetic on the way back as the legs are lead dead weights and every stride seems a monumental effort. Jake had a cross country teammate spend the night as it saves him from having to drive 5 mile into the country to get him. Figure Andrew will hang out at least a couple nights a week through the season, which is fine with us as his home life is pretty shattered and Jake provides a great positive influence (took him to Focus yesterday afternoon). We have had some good conversations with Jake and his responsibility to reflect his faith in the way he lives while with his friends (several who are lost); Jake understands this and I don't think takes it lightly.

Early AM 'cross for Ira and I (Dale and Nate were MIA). This morning was SOGGY (perfect for what we were doing) everywhere. We rode a solid hour (HR was in the upper 140's) doing a modified loop that was filled with turn after turn (uphill, off-camber, muddy, gravel... you name it we turned it). On a side note: good luck to Ira as he begins the doctoral PT program at SBU today - who says you can't teach a new dog... Every loop came with more confidence and after a while the competition turned to who touched the brakes the least (and kept a decent speed); good practice. Looking to snag some light hill running repeats tonight.

Check THIS out for some artful cross video (via Jesse Rosten)

Got home as Deb was running Ian to school and found him in a great mood as the Cards beat LA last night (it's the simple things in life...).

Now back to the Header: I have battled a mole all summer long and have used every stinking trap, explosive, gas, water hose down the run, pellet known to man (so don't submit your idea 'cause I am tried them all) and this morning I was checking to see if he had been active right before I left for work and LOW and BEHOLD I saw the ground moving; THERE HE WAS IN ACTION! I ran 20yards, grabbed a shovel, returned and HE WAS GONE. I was ticked, but what is it I see... out of the corner of my eye the ground is moving again. I started my best BATES MOTEL act and after numerous strikes I move back the soil to find my prey, but he was FREAKING GONE! No sign of anything! Oh yeah, it's double dog ON now!

PM Post: Traded the hill runs for basketball at lunch (100 x 10sec sprints works just fine). So after ball I ran by the casa to see if The Mole was active (hoping I severed a leg or digger and he was off somewhere in deep suffering...) and there it was, more mole runs. Saturday after our early AM ride I am camping out in a chair all day (if I have to) in the main area of operation and he is GOING DOWN!

BHS Sports Night, Tuesday 'Cross, Fire and Ice

Jake and I spent most of Monday evening at BHS for the annual 'what kids can do to get kicked out of sports' speech by the AD. After that tidbit was Coach Bandy's turn to have his individualized session just for XC kids and parents. He is impressive with his constant 'team' perspective. It's fun to what Jake (team captain) interacting with the freshman and jr. high runners making sure they feel needed and in the mix. Lastly was the Booster Club board meeting where in Coach and I presented a request for new XC uniforms; later we found out it passed unanimously. Order is in and hopefully will be here before their first meet.

Jake is heading out of the house every morning around 4:50am to pick up a teammate on the way to morning practice. He hasn't made a single negative comment about it being so early and knocks it out like a trooper. I imagine his butt will drag every week by Thursday and that is why I have no issue with him sleeping 'til noon (or later) on Saturdays. His current bed time is 10pm (which he wasn't happy with), but I'm anticipating it moving closer to 9:30pm soon.

Tuesday morning was solid 75% efforts (3 x 17 min) with Dale and Ira. Legs are coming along as is the bike handling; little sharper every day. Dale bite the concrete once pretty hard and now wears the battle wounds. Bike is on the boat to the USA as I type and is a couple weeks out; seems this is starting to drag out longer than I hoped. Looks like Hermann will see the Orbea and hopefully that's it.

MWI has a new blog and so far it is pretty much directed at bashing Crusty (unlike me he is a big boy and can take the abuse).

Tuesday saw Ian staying home from school sick; nasty little head cold that is slowly passing through. Yesterday evening Deb and I went to SPR and ate at Fire and Ice (odd location) with four other couples. Pretty good eats (Deb's medallions were far better than my Corvina) and great fellowship (as always).

Having a hard time figuring out if I am more excited for 'cross (me) or XC (Jake)... I am leaning toward XC.

The Wrap Up

Let's see... Friday evening we threw some home grilled burgers down our throats then went to watch some of Jake's friends perform jazz at a local bistro. It was pretty good for a group of youngsters, but we were really impressed with one of Jake's friend's singing abilities - NICE. After that we killed some time just hanging out and being lazy.

Saturday morning (7am) Deb and I get in 2hrs of a solid tempo ride on the tandem. I am pleasantly surprised with her pedaling abilities. I passed on a group ride to spend it with her and I'll choose the same thing most every time. We rode to Stockton Lake and back and then topped off the morning with a local diner breakfast.

Deb and I met with our builder and looked over his bids on our options. I like this guy (as do several in Bolivar who are living in houses he built). We are scraping the 'add-on' idea and now moving in a build direction; when is unknown.

Ira, Dale and I rode 1:40hrs at Sac River in the afternoon. Nothing fast, just solid riding and working on a handling skills (which obviously I have little). It was a rough day MOJO wise as I had two flats (my rear tubeless has a broken spoke so I rode my tubed spare and that's what you get at Sac) and an endo that resulted in near handlebar impalement in my belly. I was ready to get off the trail after all that. Saw the biggest Copperhead snake I had ever seen on the side of the trail; minding his own business as we did the same.

Back to Bolivar and a little poker with some friends until 11pm. Got home and everyone was sound asleep; quickly followed suit.

Sunday morning I tried to sleep in, but my body wouldn't allow it. Got some general maintenance stuff done and mowed the lawn (started at 8am not to wake anyone) all before church. Church, eats with the crew, a funeral visitation, big RAIN, then 1:45hr tandem ride with Wes & Marla, Dale & Mary, and Shelly & Lou Harris (blog virgins - meaning first time mentioned). Sunday evening more relaxing while Deb whipped up some of her incredible peanut butter cookies (YUMMMMMMMMM).

That's it in a nut shell.

Something Is Wrong Here

Thursday evening was super relaxing as we did a whole bunch of nothing. Ian was flipping channels between the Little League Baseball playoffs and pre-season football. Jake was at church working with sound system guys as he runs the system for Wednesday evening Focus (youth worship group). I had every intention of plopping my head down at 9:30pm and power sleeping until dawn, but one thing led to another and before you know it Conan was coming on (I really like his show openers - much MUCH better than Leno) and Robin Williams and I am always interested to watch his interviews (didn't say I always LIKE them, but interested). Well that turned in to a 11:10pm 'lights out' and a total waste of time as it was probably his worst 'performance' of his regular routine and was constantly dropping unnecessary profanities (Conan even looked frustrated with the whole thing).

Both the boys appeared to enjoy their first day back at the Learning Prison. Ian already identified 'new' best friends (and the girl next to him, in his words, is SMOKE'N). Jake played his off as boring like most teens do, but did say his British Lit teacher and Coach Bandy's Health classes will be fun. Speaking of Bandy, yesterday he introduced Jake to an 'Ice Bath' (up to his belly button) after their long run. J played it off like it was no big deal, but he was smiling a lot when I if it hurt...

AM came quick and I was not (sigh...). 6:45am and I am finally getting on the rig (everyone was busy so it was my 3rd solo Friday Morning Date. Beautiful crisp morning for a 2hr light cruise heading to NE Polk County. Believe it or not, I found a new 'cut-thru' road I had never ridden before (check another off the list) and it will go on the 'use more frequently' list as it will connect a couple loops to make for great variety. I planned to keep the HR pretty low, but about an hour into it I felt sluggish as the HR was much higher for the light speed I was traveling. I was getting frustrated and started contemplating 'over-training' (which I knew I had not) even dropped the pace more, but the HR wasn't cooperating. After 1:45hrs I happened to look down and my front left Froglegg (cantilever brake) bolt was coming out (still in there just backed way out) and it's spring was no longer holding tension. This caused the left brake to press against the rim as my right still had tension. I stopped and found I had a sliver of brake pad left (was a relatively new one) and the rim was coated in brake dust/debris. I whipped out my multi, fixed the cantilever, and was back riding. Amazing how now my HR and speed corresponded much better and my 'legs' felt fresh again. Ended up with 2:30hrs and a little more HR than what I intended. This afternoon I'm hitting some light running hill repeats at SBU.

Looking forward to a relaxing weekend as we have nothing of great significance on the docket. Tonight we are heading to a local bistro to listen to a local Jazz band (several of Jake's friends are in it) and tomorrow morning Deb and I are looking to get in a couple hours on the tandem and I might hit some MTB trails in the afternoon. Been some time since I mtb'ed it and I really like the Omba loops at Sac River.

I have a dilemma to figure out: USGP or stay local? Crusty and the boys are heading to Louisville for the two-day 'cross event in late October and my sponsor (Deb) has given me the go ahead; seems simple so far, yes? I have a 'race budget' in which I try to do my best to stay within (Deb laughs outloud everytime I say it with a straight face) and if I go to Louisville than that cuts deep into my funds and I will have to skip some local events to offset the trip. If I don't go then I have more money to race more events local (KC/STL). I am leaning toward local as I want to race often, but hate to miss such a huge event and get to watch the Pros go at it... what to do, what to do (this is going to keep me up a couple nights)??????

Back to School and Thursday 'Cross

Deb picked me up from work (with Ian) and we headed over to the Intermediate School to meet his new teacher and drop off supplies. He was a little nervous, but looking forward to getting it started. Its pretty cool for E-ball as 3rd graders have lockers and he is trying to figure out how many UNC stickers to bring for the inside (***side note: notice his UNC backpack Deb found for him in the below video clip; huge bonus points for Mom***)

Got home after work and my baby had been cooking and we sat down to a roast, potatoes, carrots, onion... (you get the direction this is going) feast! Jake had a XC buddy over and he kept filling up his plate and telling Deb "thank you, thank you" again and again. I have no idea how my girl works all day (luckily its with me), cooks homemade meals and treats, and spoils all her boys with her time and love (and stay sane)?!?!?!?! Lynda Carter has nothing on my WONDER WOMAN!

After dinner Jake headed off to a 'back to school' party so Deb, Ian and I got our croquet on. Afterwards Deb and Marla headed out for a walk (according to Deb it's more like a subtle sprint) so I got Ian fitted on the tandem (he just is tall enough to reach the pedals with the post all the way down) and we hit the road. He was loving it and is already asking when we can do a race (who knows might end up taking him to the state TT race next year). Got the little guy cleaned up, clothes out for school, and in bed (while Deb was still out 'walking'; you might not understand, but the fact that it was accomplished ON TIME is freaking amazing for me).

5:15am alarm goes off and I am on the cross bike within 10 minutes on my way to meet the boys for our Thursday Morning Regular. I loaded up the PVC barrier (one done and the other finished today) and got in a good 30 min spin before hitting the 'Ball Field' course. It is significantly different than the 'Main Campus' loop as this one include much more handling, dismounts (1 sand pit, 1 double natural barrier section, 1 stair climb, and 1 double PVC/natural barrier section) and two short and steep climbs. This one is more about accelerations as the other is more open grinder speed. I don't have a favorite as both serve their purpose well. 6am hits and Dale and Ira are ready to go. We take a lap to get loosen up and then we hit some efforts with speed. I ended up with 2 x 5 minute and then 3 x 10 minute efforts keeping the HR in the 75% range for each.

Below are some pics after this morning's loops. Funny as most folks would simply look at the landscape and surroundings and miss the essence of the tracks in the dew, but all 'cross junkies see only the tire wakes and miss the surroundings.

Got back to the casa in time to see Jake off (it is now official - he drives the Rodeo and I have my Durango back... finally), clean up, and hop in the Deb and Ian to get him to his first day at the Intermediate School. Ian wasn't too nervous about his new surroundings and seemed right at home; he did point out the number of hoops on the playground and that he was going to 'own' them very soon.





After the 'Drop Off' Deb and I hit a local diner for breakfast; not a big deal, but quality time with my girl.

On a side note: much sympathy and love to our good friends who lost their mom (mother-in-law) yesterday. How freeing it is to know no more earthly suffering and struggles for the rest of her days only rejoicing in the Kingdom.

Man Shack and Meteorite Watching

So after two weeks of cleaning and prep the Man Shack is fully functional. Decided not to insulate and deck out with heating/AC unit (am using an oscillating fan) as it doesn't get too hot (have used it a couple times when in the upper 90's) and will use a simple space heater for winter conditions. I took an old basketball rack and transformed (with a little welding assistance from G. Evans) it into work stand; not a bad $20 investment. Totally opened up the house garage and now I have functional space for my toys.

After grilled pizzas Deb and I jumped on the tandem, met my bro (on my old C'dale), and got in an hour ride. It's an interesting deal as I would have never guessed several years ago that he and I could get out together and cruise around; way cool for me.

Deb and I got up at 3am to do a little meteorite watching. We threw down a blanket on the patio and caught the action for 30 minutes. Pretty cool, but I was expecting a little more frequency. Didn't wake up the boys as we are trying to get them back to a 'school' sleep pattern since Bolivar moved their start date to Aug 13th (seems awful early)!?!?!?

As referenced above the boys head back to school tomorrow and both appear less than excited; they like their summers! Jake has a heavy math/science load (as usual since his primary interest is in the medical field) and 5:30am/after-school XC practices which will keep him a busy camper. He already has referenced an early bed time this fall. Ian moves from the Primary to the Intermediate school (3rd - 5th grades) and is looking to rule the basketball courts (obviously he hasn't seen the size difference between a 3rd grader and a 5th). We were fortunate to get a great teacher for him as his last couple years were far from encouraging. A great thing for this year is Ian is pretty much capable of getting himself ready for school every morning (even asked for his own alarm clock) and Jake can drop off on his way (since the two campuses are next to each other). That frees me up (even more) for AM riding - sweet!

My knee that I whacked a couple days ago at basketball feels fine (and is fully functional), but has a bunch of swelling (inflated knee). I am taking today off from everything to see if goes down; if not I have no clue what to do as it physically (and mentally, for that matter) feels fine.

"He Just Aint Quite Right in the Head!"

That is what one of my neighbors said last night as they watched me ride back and forth in my backyard. My subdivision has a large number of walkers in the late evenings and my casa is smack in the middle of the circuit. Several passer-by'ers stopped and had to be wondering why an adult was riding in circles in the dark (8:30pm) in the soggy grass... little do they know 'cross is creeping closer and CLOSER!

Yesterday we (like most of Missouri) got dumped on with rain. It was needed and welcomed, but most of all added to the 'cross feel as I was soaked after 30 minutes of turn, turn, turn, dismount, remount, turn, turn, turn dismount... (you get the idea). Everything was at low intensity, but well needed as my technical skills need improving. I ran my knee into a bleacher yesterday playing basketball and it quickly formed a goose egg with tons of tenderness. It was crazy stiff starting out on the drills, but it ended up not bothering me a bit as the time continued.

Ian came out to the 'man shack' while I was wiping down the rig and hung out for a while. He was tackling some sets on the 'total gym' and gave me a 'gun show' demo that had me in stitches. He is so stinking funny.

Jake finished up with first two-a-day practices and everything seemed to go pretty good. He is a little frustrated with the lack of varsity boys runners, but is liking the team this year (again) as Coach Bandy does well to emphasize 'team' over individual. He hit the bed early and is going to have to make it routine as morning practices start at 5:30am once school starts (Aug 13th).

Tuesdays mean early AM 'cross loops at SBU so warmed up around town for 30 minutes before meeting Dale (Nate was out of town and Ira was playing doctor to a sick child) at 6am. The course was soaked, pretty slick, and un-mowed (6-8" thick golf rough type)... perfect conditions for what we are doing! After a quick warm up we hit 2 laps at a HR of 155-162 (around 75-80%) for 16 minutes, a 7-8 minute recovery, back up for the same 16 minute effort, 7-8 minute recovery, one 8 minute effort (still at 75-80%), and a cool down to finish it off. I am feeling pretty good (not super strong, but not far off) and the body is settling in nicely to the bouncing and core work. Off-the-bike running is solid as the basketball/strength/hill running is spot on. I like the Orbea (over the C-dale), but am looking forward to CX Christmas in a week (or so). Saw where Roy is dialing in a new Blue (CXC edition).

I'm going to try to rig up the Bean to the bike and get some footage of the SBU courses (not promising anything, but hopeful).

Playing a little basketball at lunch today and hopefully knock out some tandem action with Deb this evening as the weather is supposed to be nice.

Running and Relaxing

Friday evening found me mowing the lawn and later Deb and I mounted the tandem and got in a 1:45hr ride with Wes and Marla. A little warm, but not as bad as what I expected. That was about it for Friday.

Saturday morning Jake still had his stomach locked up so he skipped the 5k. Ian was still chomping at the bit to run his first 1 miler. He was pretty excited and wanted to warm up about 20 times before the start. He toed the line with the two Bandy girls (arch nemesis) and a couple others and off they went. Ian took the quick lead while I constantly reminded him to pace himself and slow down. He keep Anna at a 20 meter distance from most of the event until 400 meters where she closed the gap to 3 meters. Ian turned to see her there and found another gear and reopened the lead. He ended up winning the mile with a 7:56 (Anna four seconds behind). He was in a world of hurt during the event and I honestly have no idea how he kept going a couple times as he could barley breath (looked at one point he was going to cry) and appeared close to cardiac arrest. He was bound and determined not to be beat; his will power/drive to win is natural and will either take him far in sports or to a quick ulcer... We all were pretty stoked for him.





Saturday afternoon was pretty uneventful (super hot outside), but I managed to get in a quality strength workout.

Saturday evening we (the whole Jones' crew) headed to SPR to celebrate my nieces' birthday at Nonna's (probably the best tortellini I have ever had) and a relaxing walk around downtown. We topped the evening off with Andy's and then back home.



Snuck in a 2hr road ride Sunday morning and felt the workout from the day prior. Already in the high 70s at 7am, which made for a warmer ride then I care for; still a good one as the legs came around after the first hour.



Off to church then a relaxing day (inside) as the temps were pretty high (again). Watched Four Minutes (Roger Bannister sub-4 minute mile movie) which was pretty good and then Ian and I caught the last half of the STL Cardinals game (the boy loves his Red Birds). Deb made an incredible chocolate cake and I fried up some zucchini.

The Kemps came over in the evening and a couple rounds of croquet was played, cake was eaten, and great conversation was had. Clouds rolled in a cooled things off quite a bit. Jake was feeling mucho grande better so he snagged a 45 minute run while Riley cruised on a bike with him (two-a-day practices start tomorrow and continue until the week before districts). Fun evening.

Evening at the Park and White Man's Hammer

Loaded Ian and Deb (Jake is still under the weather and didn't feel like going anywhere) and headed to SPR for a Cardinals game. It was 'Bolivar Days' so there was a good size contingency of Bolivarites (or Bodunklivarites - for you Crusty) in attendance. Filled our bellies at Buffalo Wild Wings before hand and then caught some good baseball. SPR is fortunate to have great facilities and solid baseball. Had a lot of laughs and a generally good time as Deb giggled with the girls, Ian ran off with the boys, and I hung out with Randola and Tommy Boy (both pictured making out in the second video). Ian snagged the prize of the night as he went to get some autographs after the game and one of the players (he couldn't remember who) gave him his Louisville Slugger bat; he was beaming the rest of the night (and this morning). Got home super late and everyone crashed hard. ***Video audio is a little hard to understand - trust me, no great wealth of knowledge is lost by not understanding all***








THIS came up in conversation last night and I promised it would make the blog (you know both of you have this on your ipod and simply won't admit it).


Jake ran a light 4 miles this morning and is still fighting a stomach problem that has him about in tears from time to time. It is doubtful to run the 5k tomorrow unless things turn around quick. Ian still plans to kick butt in the 1 mile.


After two late nights I broke my date with my Friday morning mistress and grabbed some extra needed sleep. Snagged a couple hour ride at lunch, but the 'fun' factor was way low as the temps and humidity was back up (along with my HR as I included 2 x 30 min steady efforts)

Long Night and Early Morning

Simple and straight forward evening yesterday; a couple rounds of croquet (Deb - 1, Ian - 1, John -0), installed a DA bottom bracket and crank set for Nate (while his super cute boy showed great concern that Ian was without a shirt - too funny), watched Fire on the Track (Pre documentary - highly recommend if you are any fan of competitive running), and finished the night with a rare case of insomnia (too many thoughts in my gourd I guess) that had me seeing 2:30am before drifting off. I 99% of the time sleep like a log and am out with 1 minute of my head hitting the pillow - weird. I have had enough nights not being able to sleep well before a big competition that it's not a bother and simply relax and take in the time to workout what's on my mind. To give an example of what a stress-free life I live what kept me up last night was, of all things, how to finish a bike stand project and at 1:30am I finally headed out to the shop, took a couple measurements, hopped back in bed, worked out the details, and drifted off.

5:30am came way too early. Met the 'cross crew (Nate, Ira, and Dale) at SBU and we layed out the main campus course and rode solid for an hour taking turns on the front (finished up with a 15 min light spin around town). The main campus is relatively flat with tons of turns, but only a couple that test your handling skills and two dismounts/stairs. It is mostly long open thick grass areas that has little to break up the hurt. It will be around a 7 min lap with variations to shorten if needed. Tuesday we'll layout the 'ball field' course which is primarily a low speed 1,000,000 turn bike handling skills playground with a good amount of short steep climbing and four dismounts (long sand volleyball pit, long stair run up, and two natural barrier sections).



Deb is out of the office today on jury duty (2nd time in a handful of months); needless to say she is not a happy camper (I guess I should change that to panelist).

Heading to 'Bolivar Days' at the SPR Cardinals game tonight with the family. Always a fun time (3rd year for us) as our Sunday School group all has tickets together and lots of laughs are in store.

Hi, My Name is John and I am a Jake-a-holic (BIG FAN)

Got home from work, ate some chow with the gang, then we all settled in to watch Without Limits (Prefontaine). Jake enjoyed the flick and found some meaning (guts) out of it; recurring theme for XC runners as JBDixon preached it everyday at this summer's camp.

This morning (Wednesday) Jake popped in from his morning jaunt and looked pretty whipped, but in good spirits. He explained how the group ran 10miles, but he broke off and did 16 (most on his own) and finished his up as the others were coming in on theirs. He said he still felt kind of bad (was semi-sick the day before), but knew there were tons of competitors putting in their workouts this morning and he had to have some 'guts' to work through the discomfort to keep up. He just might have broken through the pain/discomfort barrier recognition/understanding his coach and I have been waiting for; but will have to wait and see come moments of truth (race day). I have always been proud of him (as an individual and athlete) and he knows it, but it continues to grow and sure is fun to watch his transition from a youngster to a young man/underclassman runner to team leader. One of the XC coaches from a local town saw him on his early morning run this week and asked me if how much time he spent in the gym this year as he was looking lean and ripped (kind of cool to hear that from other coaches). The XC team spends a lot of time with core strength work (including push ups) and he has certainly benefited - the kid does look super lean and strong (as much as a 5'9" 135lbs kid can) from a runner's perspective.

Jake's got a 5k race this Saturday at Bolivar (Ian is taking on the 1 mile fun run) against a stacked field of high schoolers/teams (Kickapoo, Lebanon..). He is not in the hunt for a win, but seems to have a little bit of game face on for it. I don't expect any kind of 'wow' time from him as all has been steady base miles (same for the other kids), but am interested to watch him fight it out mentally through the suffrage.

Who Turned Off The AC

So this is what summer is supposed to be, huh? Dale and I headed out at noon yesterday (plan was for 2hrs), but we cut it short 1:40hrs due to the heat. It wasn't nutty hot (mid 90's), but compared to what we have had for the past couple weeks it was SWELTERING! Not a ton of playing outside at the casa yesterday until after 8pm. I asked Jake why his team isn't running later in the morning since they are 'officially' in a dead period (no organized practices/camps) as I thought he would be all about the sleeping in and he looked at me like I was crazy and quickly pointed out how 6AM was the coolest time of the day and they weren't missing out on that.

Dale and I spent some quality time on the SBU campus tying in several of our 'regular' courses to make one super course. Kept a solid tempo going with numerous twists and turns working on handling skills (which I have little). After 1:15hrs I headed home. It was already in the mid-70's (which was nice, but felt stale and humid) at 5:45am.

Rest of the week is supposed to be high 90's so it is all about the AM riding.

Deb and I are meeting with a builder after work to discuss options of expanding/adding-on to our home or building a new pad (Deb has a couple new layouts which I really like). Nothing set in stone that we are doing either, just looking at options and crunching number to see if one works for us. The pic to the right is our favorite.

Picked up Without Limits from the SBU XC coach so Jake and I have our evening set. Next week will be Fire on the Track and then finish up with Prefontaine. SD, do you have any fav running flicks? XC scheduled just got changes so will posting the revised soon (much harder courses).




Below are the final clips from last Friday mornings ride...

Played a solid hour of basketball at lunch. Will probably take a day off the bike tomorrow, but hit the gym and a handful of light hill run-ups.

2nd Half of Friday Ride and Weekend Update

Here is where I left off on Friday morning's ride (includes 'Hagar's Nut, Rock, and Tree Farm' climb which is my favorite in all of Polk County - clip 5, 6, 7, and 8):








*** Got a couple more to download tomorrow***

Firday evening I continued working on my out-building shop rehab. Power washed the exterior which made it look brand new (I had no idea how bad it needed it). My mom and dad came up and stayed the night. Not a lot of activity(outside of 20 croquet games played), but a lot of relaxation. Deb, being the awesome Deb she is, made a peach cobbler (which quickly moved her to the daughter-in-law of the year status with my dad).

Saturday morning (before everyone else got up) I kept plugging away on the shop and pretty much got it finalized. Moved inside and had a big family breakfast (Deb whipped up some chocolate chip pancakes and a ton of everything else). Hung out with the crew for the rest of the morning until my folks left early afternoon. Power washed the guttering, trim, and windows of the casa. Moved it to the patio, entrance, and drive way - super clean. Deb headed out with a friend on a 1:45hr bike ride and I headed for a strength workout. 1 mile run to the gym (first run since 16 mile with Jake in January), lower body strength lifting, 10 x 30 sec running hill repeats (around 70% effort) on SBU campus, then 1 mile run back. Repeats were brutal after strength work. Deb got home and she, Ian, and I cruised around on the bikes for a while in the city cemetary (super shaded and the multiple roads are fun and curvey). Ian proclaimed himself as Mark Cav reincarnate so we (even Deb) were sprinting for the green jersey every 5 minutes. E-ball watched the TdF everyday with me and is a Columbia/Cav fan. Saturday evening Jeff Guiot (SBU head basketball coach) and family came by to take on Ian in a continuing 'HORSE' contest. Ian lost twice on the last letter at the SBU gym to Jeff so he came over to E-ball's home court. Ian went down again on the last letter. The rest of the evening was a whole lot of nothing - relaxation!

Sunday morning I got in a 1:45hr ride with 3 x 15min 75% efforts - felt Saturday's heavy workout, but still felt pretty decent. The crew headed to church and aftewards chowed at a local dive. During church my cell phone went off (forgot to silence it) and it let me know my bro made it to the top of Half Dome at Yosemite (he promised to call when he made it and I forgot all about it). I was up there a handful of years ago and it is incredible. Good on him for making the 17.5mile hump! Deb and I grabbed a short nap then kitted up for a 1:45hr tandem ride with some friends. Came back and played some croquet with the boys. Deb headed off to the movies with a girlfriend and Ian and I road to SBU for some "sprint training". He is all about the bike now and SBU has great sidewalks and roads (low to no traffic) for him to set up a 'course' and we race. Ended up over an hour goofing around with him on two wheels. Rest of the evening was low key and (again) super relaxing. How freaking sweet was my Sunday: got to wheel around 3 different times and each had a unique purpose. Don't think for one moment I don't understand what a great life I have and I don't take it for granted.

Dale and I went out for 1:40 today at lunch. What a difference from yesterday morning (55*) to today (92*)! We planned for a couple hours, but quickly decided to cut it short as it was pretty brutal on the body. This past week of high 70s and low 80s spoiled me; back to AM rides...