Hopped out at lunch and got in a couple middle-range efforts (30min then a 40min) with the first on a section of the Frisco looping back into town on a roller dirt road then finished the latter one on a circuit at the Bolivar City Park. There is a short, but decent loop of twisty up and down single track trails that skirt the outer limits of the park. If you go gate to gate is takes roughly 6:30mins so I made continuous horseshoe shaped loops for 40 minutes. Good bike handling and short power bursts get a workout there. Today is just a low-effort steady hour on the SBU ball fields 'cross course with 4 dismounts per loop just to keep the turn skills going along with the dismount/remount.
Deb and I shut down the office a little early and watched some of Jake's XC practice. They were on the track (first time this year) for a 1 mile blast followed with 20 minutes light run and then 6 (for Jake, the rest did 5) 800 meter repeats at just above race pace. Jake was turning his 800s in the high 2:20s and looked pretty smooth and consistent.
Ian and I jumped over to my intramural game where... drum roll please... we won again (but this time we were scored on).
We got home just in time to sit down to a great meal (Chicken Alfredo Linguine) and one of the most fun dinner conversations in some time. Everyone was in a great mood and the boys were being goofy as every.
E-ball and I watched Favre take it to the Packers (until it was his bedtime) and then Jake, Deb, and I caught up on out favorite Monday evening shows. Jake has a little cough in his throat so 9:30pm he was out.
Got out at lunch today and rode a steady pace for 1 hr on SBU ball field 'cross course, which includes 4 dismounts/remounts and 2 sharp hill climbs. Pretty slick and a little muddy out there, but great for practice in those conditions. Didn't let the HR rise up too much as big effort day is tomorrow. Word on the web is that Chris Cross is a hammer course with lots of open straights. I was pretty sad in those sections at Hermann, but thought I actually gained some ground on others in those sections (little as they were) at Diamond so it will be interesting to see how I go. I much prefer the tighter twisty courses, but hey, you got to race on what is provided. I'm looking to cruise the masters race and get a feel of it and hit the 3's hard and make up some series points.
Some awesome news is that Ernesto 'Clause' came thru Bodunklivar yesterday and brought Dale his Colnago 'cross bike. I am heading over this evening to witness the build.
Funny thing I ran across on YouTube.com - Evolution of Dance; click HERE
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