Florida Rides: Day 1 and 2...FAST!

Day 1:
Day one: Tuesday, 3-30 was a short route into bonita springs from Naples.  10 miles at around 16 mph.  Wind was gusting at about 20 mph making the ride difficult, but not as hard a home.  Eat well that night: Salad and Rice with veggie stoop and veggies on the side.  Delish! 

Day 2:
Well day two brought no wind and nice weather, so I went out early for my ride to Fort Myers. My outward half was a bit slower, I think due to warm-up at 16 mph, with the inward 1/2 being at 18 mph. Also what wind there was, was at my back on the way back. The 26 miles was deceptive because it is so flat. Hills, or bridges, were easily cranked through, although construction on 2 of the bridges and an accident slowed a few spots down. A few stretches were at 20 mph, but most were about 18-19 mph. ExHRMax = 160 with AvgExHR = 134...NICE. :) Vanderbuilt Dr. was almost 21 at times with the wind at my back. The bike is smooth, but hate the shifting, or should I say shifters. Not as smooth as mine, nor as quick to respond, especially the front D. Not too tired now after a shower.


Tomorrow might be a recovery ride, with friday being a longer version of this ride, if I can figure on out on the map. Missing my HOT TUB STRETCH Though.

Vegan diet is very yummy. On the road I bought a G2 at 7 eleven in Fort Myer Beach at the turn where I rested for about 15 minutes with a G2 and bar.

Rest Week Over...Going to Florida for a week of riding.

Well after a full week's rest off the bike my muscle fee refreshed and ready for another 12 week stint.  This week I only participated in lifting and Cynergy class, and many full days off.  My legs needed the rest to recover, as overuse injuries began to creep in.  I feel stronger now, and ready to tackle the outdoor season.

Headed to Florida tomorrow to visit my father.  I rented a Trek for the week and plan to ride each day, weather permitting.  Then on my return I will begin my Spring workout schedule that I posted earlier.  I am excited about this year's outdoor season, as my body is ready to take the next step toward longer faster rides.  I am hoping that this springs weather is not like last year, rain every other day.  I could only ride outdoors two days a week.  I really want to get 4 to 5 good rides in a week with 2 days of Cynergy.  That should bring me to were I want to be by summer.  NICE!

On the home front: I spent the last couple of days fixing the kitchen drain.  I had to change the garbage disposal, and completely clear the pipes all the way to the main at the back of the house.  My brother, Nick, came over to help.  We used a  water baffle to push the clogs from the pipe and clean the line.  It was a messy dirty job.  Now that the job is over, I need to fix the line and make it slope more to eliminate the backup of debris from the line.  I also still need to fix the bath tub drain which has back up with a slow drain.  I have tried Drano, and Liquid Foaming Snake.  I cannot fix it with the same method as the kitchen drain because of the bathtub vent.  I am going to try full strength gel liquid plummer over night, and see if that works.

I will be eating a Vegan diet when in Florida, as my dad is a total Vegan since last spring.  I eat similarly with the exception of adding chicken to my diet.  I think I need this as I work out so hard that I would loose too much muscle, and don't want that body type.  Lean yes, skinny no.  One week should not kill me though.  I like the food at least!

Cynergy and Vitos Pasta...NICE!

I was suppose to go out to Marlborough to ride tonight with my brother Nick, but thought is was going to rain, so I decided to go to cynergy instead.  In my plan I have this week as a Recovery week before starting my spring outdoor training regime, (posted earlier).  Nick came with me for the first time tonight, and liked the class, but was not into it like I am.  I did 20 minutes on the Eliptical before doing the class and did abs and lifted a bit after (1 circuit of heavier weights).

After we went to Vitos in Wethersfield for Whole wheat pasta with onions, garlic, hot and sweat peppers...NICE!

I am contemplating doing spin tomorrow, but we shall see what the morning brings.

REST DAY, Parent-Teacher Conference, and....

Well today was Parent-Teacher Conference Night at school from 4 -6 so I just got home from School.  This is my active rest WEEK, so taking today completely off, I may go in to do Abs and Weights...but...."I doubt it".

CMT's are over, and my classes are going much more smoothly.  Students are less stressed so are not acting out all the time.  We actually did goals for the up coming fitness re-assessment coming up after break, and they did great!  I have the students set a 20% increase over their fall scores as a target for the re-assessment.  If they reach their goals they get a piece of physical activity equipment of their choose (Basketball, football, soccer ball, volleyball, or jump rope).  I buy them in bulk for about $4-5 each, and the kids work very hard to earn them. Last year students in grade 4-6 showed a 27% increase from pre-post testing on aerobic fitness...awesome!  I have written grants to pay for the program, and this is a major piece to the puzzle.  Non-exercisers work very hard for extrinsic rewards...and So do I!  This year the school paid for the equipment to give the kids a positive motivator going into the end of the year, and provide classrooms with needed playground equipment.  During the past 3 years, an average of nearly 90% of all students met their goals.  Those that didn't we for behavioral reasons mostly...Just didn't take the test due to absence or not in class.  All students meeting their goals are placed on a bulletin board (the wall of Flame. NOT FAME, because it too hot) outside the gym with their goal and score posted, a picture of them performing their goal exercise, and them receiving their reward. This is then sent home after about a month.
This is also very rewarding for me to see the growth, and determination in the students.  The joy on a students face when they reach their goal is fantastic.  This is when I love my job!  Someone has to do it, might as well be me.
This year I am going to have the students graph their increases on a task sheet for each of the four fitness components assessed. That should be interesting.
Tomorrow, ride to work and cynergy!  Nice weather is back, I hope the wind subsides a bit.

Cynergy...:) and new Workout Schedule for OUTDOORS!

Well after my interview, I went straight to cynergy class to release some tension.  It somewhat worked, but I still enjoyed the workout.  Cannot wait for the update in routine, as my body is used to this one, and does not quite provide enough challenge now, although still a great and tough workout.

Over vacation I will have to look at my workout schedule and make some needed adjustments.  Hopefully, I can ride to work most days and still have enough to add my road bike workout to that + Cynergy.  I am thinking right now that:

•  Mondays is a ride to work and ab + Weights at Healthtrax
• Tuesday: Ride to work and Cynergy
• Wednesday: Ride to work and Group ride in RH - Cycle Concepts (or just Group Ride)
• Thursday: Ride to work and Cynergy
• Friday: Ride to work and abs + Weights at HealthTrax
• Saturday: Outdoor ride with Nick in Marlborugh 20+
• Sunday: Ride outside short 10 miles slow _recovery day

All this and hot tub stretching will work out fine I think, any thoughts?

Job Interview...:(

So today's job interview was both a success and a failure.  A failure because I doubt I got the job, but a success because I was told I have one where I am.
To clarify:  The interview consisted of 10 minute, 3 questions, and the inability to fully explore each answer.  Each person was given only 10 minutes to answer 3 questions.  I was unable to use technology to display my answers, so they could not possibly understand the answers I gave.  I did however give the principal a flash drive with all the supporting documentation and data she would need to back up my statements.
In the interview there were 4 people and me.  2 board of education administrators of magnet school (school choice), and 2 from the school.  1 of the board members is a frequent visitor at Betances, and someone I taught with for many years when I taught at Clark in the North End of Hartford.  When we left, she asked to walk me down the hall to discuss something.  When we got around the corner, she asked me whether I was going to apply to my school, which is being re-designed and all teacher need to re-apply for their jobs.  I said that my program was designed for middle and high school and that I wanted to explore those possibilities.  She said that everyone was hoping that I would stay at my school and do a couple of days per week at another school which was a middle school.  She also mentioned she would be the Principal of this other school, and she really wanted me there to help her.  Bad news is this seems like the nix on the school I was interviewed at, but Good because I have a job!
Today I feel a bit bummed, but tomorrow I am sure I will feel secure in that I am working somewhere next year.  I had resigned myself to wanted a new challenge and opportunity to use my program as it was intended, fully implemented in a school of technology.
At least I will be off the unemployment line!  I am sure I will feel better about it in the morning :(

A bit longer ride...NICE!

The ride started out slow, as I had put new tires on my bike this morning, (Gatorskins), and I had a flat about 3 miles in.  Had to change my tube on the side of the road.  Good thing I was a boy scout!

Just beautiful out once again, so I took a bit longer of  a ride at a much more leisurely pace.  I went about 20 miles up through the west end of Rocky Hill to the bike shop, then out to Rocky Hill Center by way of the Veteran's Hospital, down by the town hall, through old Wethersfield, by the DMV, into the South End of Hartford, road through Goodwyn Park, (wishing I was golfing), then home.  The ride through Goodwyn slowed my pace to 10.4 MPH for the ride, but well worth the detour.

 Just after riding by the RH Town Hall I saw a couple of riders out in front of me, and decided to see if I could catch them.  There was one good rider, riding with his buddy, most likely a novice, so I did catch them in about two miles.  As I caught them though, they branched off to ride back to RH as I went on through Old Wethersfield.  It is nice to know at 50 I can still catch a couple of young bucks.  "Fun IS"...

Checking my Garmin when I got home, slowed me that I burned 2550 KCals...NICE!  Tomorrow is a recovery day, mostly because it is going to rain!  Bummer!

Making Chicken Sausage with whole wheat pasta after I go to the gym to shower up...:)  Everyone around here will be thankful.

The Hills of Marborough...:)

Today was gorgeous out!  My brother Nick and I did our short loop through Marlborough, CT about 11.4 miles.  Felt great through most of the ride, except one stretch of two hill back to back that got me.  I went too fast up the first, and had nothing left for the second.  Had to take it easy to allow my HR to come back down before the next set of hills.  We did manage to get through the hills at 13.4 Avg MPH, and my avgExHR was around 140, with a MaxExHR of 160.
To my surprise I did not feel my knee at all through the ride, or after...NICE!  Hopefully it is now a thing of the past, and I can move on.  No more FROG POSE for me though.
Tomorrow will bring a longer slower ride, hopefully. I need to get some longer rides in before my 100K on May 2nd.  Am going to again try to ride down to Berlin, through Cromwell, and back through RH.  This should be around 25+-.
Going to have chilly with Rice for dinner.  Yummy.

Commute day 3 this week...

What a gorgeous day outside!  I took my time getting home from work after my third straight day commuting by bike to work!  NICE!  Going to have a couple of beers, a good cigar, and a cook out on the barbie... Although everyone is making hot dogs and hamburgs, I think I will have a chicken breast and veggies and a baked potato. My legs are a bit tired today, but the ride is much easier this spring from all the winter workouts.  Am going to have to find something else to do.  Maybe work on the yard, or just take a nap outside....Ya that's it...Sure...Nap!
Tomorrow bring a long ride somewhere...do I go to Essex and ride or ride with my brother Nick, or just ride from here...Hmmmmm...It all works for me!  All rides in 70 degree weather are good ones.

Bike Commute and Cynergy....Awesome

Well today was simply awesome outside! I road to work this morning and it was still a bit cold, but warmer than yesterday.  Thursdays are my technology days at work with very few PE classes.  Although most of the day I copied CUMS for the principal to send to the state. A student had a melt down in class and I was enlisted, unwillingly, to help.  He threw blocks at me, so I pretended I was a catcher, "Ball 1, just a bit outside", a bit from Major League.  The joys of teaching.
Road a bit longer and definitely tougher way home today, up a 20% grade for about 1/4 mile, with another 100 yard 15% grade after that.  Last fall I had to walk that hill, but made it all the way up, only standing once or twice for momentum...NICE!  Probably should not have put that kind of pressure on my knee, and now it hurts a bit, not bad though.
Got home and rested a bit, and then went to HealthTrax for Cynergy.  Tonight we did a old routine from the fall, and it was good to change things up a bit, until April when we get the new routine.  This ab routine was a bit easier, but the back routine was harder, and the stretching much deeper.  I sweat more tonight, maybe just because it was different.  Muscle confusion is GOOD!
Tomorrow, another commute!
Got steamed veggies and white rice from Chinese restaurant tonight for dinner.  That and a beer should do me fine.

Commute to work, abs and lifting...Keepin On!

With less than two weeks before my trip to Florida, and a lot of flat road training in Naples, my commute to work was very enjoyable.  I really enjoy the feeling of riding in the morning to work. It provides me a lift to my work day, that I don't normally have.  I also don't push it much, so it is a recovery ride on my Sirrus.

I went to Healthtrax after school and did a full ab workout, and lifted pretty heavy on my usual circuit reaching a personal best on the bench, shoulder press, and fly machines...NICE!  Finished with a long hot tub  stretch with felt great!  My knee is beginning to loosen up a bit, although I still feel it, it doesn't scare me anymore, because I can tell it will heal with time.  NICE!

Tomorrow is another commuting day, and Cynergy!

Eating light tonight, no dinner per say, but a snack maybe later...:)

Outdoor Ride and Cynergy

What a beautiful day outside, so when I got home I decided to ride outdoor before Cynergy class.  I did my short loop 8.57 miles at 13.9 mph.  I started very slowly for the first 2 miles or so to warm-up my knee.  The outward part of the ride was fast, and the inward half was again into a slightly brisk wind, although not as bad as last time.  The wind was still cold coming out of the north, but was tolerable.  It was great to be outside.

I then went to HealthTrax for Cynergy class where I took it easy on the poses that involved my left knee.  It feels much better now though after the ride and class.  No swelling which is a great sign.  Hopefully I get over this strain quickly so I can be a bit more aggressive on my outside rides.

I am going to try to ride to work tomorrow, and would love to get in another indoor training session at Cycle Concepts, that totally depends on my knee.

Making Stir Fry over whole wheat sketties tonight for dinner...Yummy!

Active Rest Day...KNEE...OUCH!

Well, my knee is still bothering me a bit, not to the point of swelling but hurts after sitting.  Might have over stretched a ligament...REST might be the best thing anyway right now.... but not total.  Tonight was a quick circuit and 10 minutes on the stepper just to loosen the knee.  Wanted to play hoops but no one was playing.  I decided just to do a length hot tub stretch, and now it feels good again.

Tomorrow I will do a hot tub before my ride to loosen my knee and see how it goes.  Depending upon weather, I might ride to work...Rain Rain go AWAY!

Two weeks from today, I will be in Florida...NICE!

2 Spin Classes, Abs, Weights and Basketball...Man...I hurt

OK..Today began at 7:00 AM with Kathy's Spin Class for 50 minutes, took an hour off and did Christine's Spin Class at 9:00 AM, but did a quick ab workout between.  Afterward I did 1 circuit of upper body weights on the Nautilus followed by two games of 2 on 2 BB to 11.  Scott Matney and I won both.  Scott carried me, as I had no legs left and my shot was short most of the day.  I did manage to make both game winners though.  Fred said, "Shoot it Scott, it's the game winner..." giving me just that added motivation to make the shot.  Did my hot tub stretch twice today trying to loosen up my knee somewhat, which worked.  I figured out that I must had strained it during Cynergy doing the FROG stretch.  Feels much better now.

Tomorrow is a complete REST day, and going to go visit Ron...I look forward to that!

Keepin' ON!

Spin Class at 5:45 AM for 50 minutes

So this morning I was up at 4:00 am after going to bed early last night, so I went to the 5:45 AM spin class at HealthTrax.  My least Fav instructor Beth was doing the class, so I just did my own workout.  I think it made her mad.  I have developed a kink in my left (bad) knee in my patella tendon.  Hopefully some Hot Tub Therapy can cure this with lighter than normal riding.  Must have over stretched it last night at Cynergy class, highly likely.

My Dad and my step mom are in town, and am going to my sister Sloane's house for dinner, and beer.  Ate way too much last night and again at lunch today...bad.  I will try to take her easy tonight.

I received a call today for an interview at the STEM School in Hartford (Science, Technology, Engineering and Mathematics).  This is right up my alley and should be a no brainer for them.  She called and said, "I have two days and we can also make time for you whenever you are available."  Tells me a lot about their priority to hire me.  I may be in the driver's seat, but will not push it.  Only drawback is that it is on the other side of town near West Hartford (University of Hartford area).  Just makes for a longer bicycle commute cross town.  I will have to create a PPT for the interview, should be FUN!

Have to go to Cycle Concepts to get my new cog set for my other wheel.  One off road, one on.  This set is a 32 -12, instead of 27 - 12, so gives me a lower end for hills.  Will have to get a new chain for it, but that should be any trouble.

Tomorrow a 7:15 am Spin, Water Aerobics , Basketball then Andrews Birthday Party.  Fun...

Cynergy Class

Well tonight was a well deserved Cynergy class after a tough stressful day at work.  The students were wound up after having taken the CMT.  Because I teach in the inner city the CMT brings out many daemons in our students, and they were well on display today.  Cynergy was just the ticket.  Worked off all that stress and released :)
Tomorrow I am going to try to wake up and take Kathy's Spin Class as I miss the three cycles, and then again on Saturday Morning.  I am really looking forward to see Ron on Sunday!  Having seen him in a coon's age (as Riff would say).
Having some Chinese steamed veggies and chicken with white rice for dinner, and had veggie chilly for lunch...Yummy!
Feeling rested tonight for some reason.  Cynergy is such a great recovery workout!

45 minute Spinerval #7: Hill Buster

Well tonight I went to Cycle Concepts in Rocky Hill for another indoor ride.  We did spinerval #7: "The Hill Buster".  The ride was 45 minutes with a 5 minute warm-up.  This mainly consisted of 5 sets of progressive big chain 12-15 with some standing and some seated.  Supposedly this was an attempt to mimic a hill climb.  Ending each set with a 1 minute spin at high RPM mimic-ing going over the other side of the hill.

My brother Nick met me for dinner, even though he did not ride, due to having his granite counters put in.  Pasta Primavara for me and pasta with chicken for Nick.  Tonight I ate the whole thing because I did not have my snack after school.. . Dentis apt.

Tomorrow I will be riding to school hopefully, and then doing to cynergy at HealthTrax.

Keepin On!

Google Bike Routes

An announcement was just made on Wired.com about google providing bike routes as part of google maps. Check it out: http://www.wired.com/autopia/2010/03/google-maps-for-bikes?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+wired/index+(Wired:+Index+3+(Top+Stories+2))&utm_content=Google+Feedfetcher

1st Commute of the Year!

Well I woke up and got ready to ride to work today for the first time since the new year. ti was a bit cold, but I managed to get in ok. Felt much more secure with my yellow jacket and new tires. The WTB All Terrainasausus were softer on the road with a lot more grip that the slicks I was using, albeit slower. With the sand and stuff on the road, I felt better about the ride in. The northwesterly wind will mean a fast ride home and some help up the hills. I wore lighter cloths on the way in, so I would not overheat on the way back.
Commute 1 in the books.

Tonight I will be going to HealthTrax for my Cynergy Class as I already road today .... Twice!

Rest Day, Class, and New Pictures

Well today was a full rest day, but I did get in a Hot Tub Stretch this morning before work.  Wanted to ride to work, but my commuter bike had a flat, and no spare tube.  I fixed that today, and am ready to ride in the AM.

Went to class tonight, late of course, but only a few minutes.  The class is very open and "Dynamic" with people sharing their life stories.  I kind of feel like I am in a 12 step program or something...weird and enlightening all at the same time...after class I told my prof that I had culture shock.

Had chilly with rice for dinner, heavy but good.

Have a couple of new pictures to share of me in bike cloths and with my Tommaso before my ride yesterday.  Nichole took the photos...Nice job!

Me in my new Team USA jersey

Me and my Tommaso in Winter Gear before my ride.

A shortish ride today, only about 10 miles. I again went to Cycle Concepts and Joe's Cigars shop to say hello to Lisa. I also bought a really nice Chatteau de Real 5 X 55. A very nice smooth smoke with the typical Hoduran cedar flavors with a creamy finish...Will be getting more of those. The outer half of the ride was easy going and fast! Probaby average around 20mph, but coming back the wind was in my face that cause a severe slowdown by the end. I averaged around 13.5 mph for the whole ride, so do the math. The wind was not only brisk, but chilling, a northerly wind on a warm day, not nice. Feel fresh now though some two hours after. Made whole wheat pasta with some leftover sause, really good.

Waiting for the C's game, and hoping the laker's beat the magic. Magic up 13 after 3 Q's. Planning to ride to work tomorrow if the weather holds as predicted. My first ride to work this year.

This month, and week will be 1 year since I started riding again. Was not sure when I started that I could stay motivated to keep going. I can remember my first ride was only around the block, and was exhausted. Starting to cycle again has literally saved my life. Both by changing my health dynamics, and my outlook. I am more motivated today to keep going than I was then, as I see hope at the end of the tunnel.

 For those of you battling age and weight, there is hope, but you have to work at it daily. Take it slow and plan everything out in advance, from what you want to accomplish (goals) and what you will do. Find a friend or family member with similar interests, and just keep on. Take it day by day, and soon you will see results. If I did it from where I started from, so can you.

Just keepin' on!

Basketball and Outdoor Riding! NICE!

Well, I got to play about 45 minutes of hoop today, and won the game...I played fairly well and my legs felt very strong.  I again made the last basket of the game!  NICE!

I went home a spent a bit of time writing out my resume and cover letter for a job at a magnet elementary - middle school with the theme of Science - Technology - Engineering - Math.  This would be a perfect fit for me, as it would allow me to use all my talents and expand my program to the 7th and 8th grade.  http://fitness1st.net/

At 2:00pm I went out for a ride, wearing my new Pearl-Izumi Jacket!  Felt almost like a real cyclist.  My legs felt great even after playing BB.  I went about 12 miles in about 50 minutes, riding out to Cycle Concepts and back.  Need to head back to the gym to do my HOT TUB STRETCH...on my way now!

Keepin' ON!

Spin at 5:45 AM!

Well I did it!  Yes I got up early and went to HeathTrax for Spin Class with Kathy at 5:45 AM!  NICE!  Got there just in time to get in on the first warm-up, and the whole ride felt good after last night's Cynergy class.  Afterward I finally got in my Hot Tub stretch and now my legs feel much better.  I love it when my brother works out with me at Cycle Concepts, but then we go out after for dinner, and I do not get my HOT TUB in...damn.  My body really pays for that missed stretching the next day.

Came home and had some left over rice, two eggs, multi grain muffin and OVALTINE!  YES OVALTINE!  I was reading bicycle magazine online that suggested ovaltine is the best after workout recovery drink because of the skim milk and Ovaltines vitamins and mineral combination with chocolate...Yummy!

TGIF everyone!  Weekend will bring big mile outside hopefully!

Cynergy...2x/wk

Tonight was the second time this week I went to Cynergy.  Last night's marathon ride indoors at Cycle Concepts left my legs stiff and tired, and this did not get better during the day.  This morning I went to HealthTrax to stretch in the hot tub, but it was down and out.  I was completely depressed.  I tried to stretch with one of my classes, but could not release.  So I decided to go to Cynergy instead of riding to get loose, and work my core again.  My BB buddy Scott N came to class tonight with his wife, who usually takes the class with me.  This was his second class, and he was completely drained at the end.  It is amazing how much further into each poise I can get, and how much more I can do as compare to December.  I still struggle with the Pilates part of the workout, but that is exactly the part I need the most!  Wish I could get another Cynergy class in on Saturdays, but beggars can't be choosers.  I might wake up early and try to get a Spin Class in tomorrow morning, we shall see.

I recently bought a Rice cooker/steamer.  Yesterday morning I made Oatmeal with flax and banana's in it.  Came out great!  Today I made rice in it, and man what a difference.  Rice came out fluffy and taste. I put my left over stew over the rice with Tobasco and black pepper...NICE! Bought some more Steel Cut Oats for morning.  Going to try my timer for tomorrow morning, and have an egg on top!  Can't wait!

Getting ready for my first metric 100K ride in May with Cycle Concepts...!  This weekend it suppose to be in the 50's so long rides in store!  Am going to try to ride to Berlin Cycle, then on through Cromwell >Rocky Hill > Home.  Should be around 25+.  Sunday might head down to Essex for a ride along River Road to Killingworth into Ivoryton then back to Essex.  Another 25+ ride.  We shall see, but plans are laid!

Keepin' on!

90 minute indoor aerobic ride: Spinerval "Base Builder"

Tonight at Cycle Concepts with my brother Nick, I talked Dave into doing a long aerobic workout instead of a heavy Big Gear workout.  After 90 minutes I was ready to get off the bike.  Alot of spins at 90+ RPM at around 70% HRMax.  Regressive sets starting at 5 minute X 4 with 1 minute rest, 4 minutes X 4 with 45 seconds rest; 3 minutes X 4 with 30 seconds; and 2 minutes X 4 with 15 seconds rest.  Each set the gearing got easier and the cadence got higher. Finished with a 45 second progressive burst in small chain 15 rear - 80 > 90 > 100 % effort then 15 second rest X 4.  Wow! Felt the edge of anaerobic threshold near the end.  Not sure how much of a recovery ride this was, but was suppose to be. 

At past premavara for dinner, but only ate about 1/2 of it.  Nichole ate the rest when I got home. The pasta was well made, just not as good as mine or Paul's Pasta in Groton.

Tomorrow is looking more like Cynergy Night with each passing minute.  My leg are fatigued and need the ab workout.

Keepin on!

Outdoor Ride! Wooo HOOO!

Today was a beautiful morning outside, so I took a ride in the early afternoon outdoors...NICE!  I went into Rocky Hilll then down rt 3 and back home, about 8 miles.  I did the ride in 36 minutes at around 13.8 mph (1109 kcals burnt).  Felt much stronger on the hill, but really wasn't pushing myself too hard, too much sand and stones.  Am going to Healthtrax to do Cynergy class, which means I get to do another ride on Thursday evening....NICE! or even two cynergy classes in one week...Woo Hoo!

This ride gives me hope for a faster spring and summer, and more enjoyable hill climbing with less suffering.  I was able to ride straight up a hill without much trouble, where last fall I had to go around it.  Thanks Indoor training!

OK- Update: Went to Healthtrax to participate in the Cinergy class, but shot a bit of hoops and did 15 minutes of Spin before.  Did the class and it felt great!  I can now do most of the moves that I could not in the beginning, and getting deeper into each poise.  


Make a Greek salad with lots of pepperinchini and feta, and making Chicken Stew for dinner, can't wait til its done!  Earned a good meal!


Saw Steve again, and shot a few baskets with him encouraging him to get his bike out of moth balls.  Hope he does, helped me!  BIKE MORE!!!!

Just have to keep on!

Abs, weights and Class

Tonight was a recovery day with a quick workout before class consisting of an extended ab workout, a single circuit of upper body workout on nautilus, and my fav....Hot Tub Stretching!

I then went to class...LATE, NICE!  We were asking questions of our client to develop a treatment plan for him (Ricardo).  Ricardo has HIV from sharing needle during his drug use while playing in a latin band.  The buddy he was sharing needles with recently died from AIDS, and he was just diagnosed with HIV...or he got it from unprotected sex from female fans after his gigs (less likely).

Tomorrow is an active day at Newington Cycle...cannot wait.  Am going to Cynergy this week on Thursday instead of riding for the three days.  Need to differentiation in my workout.

Ate too much today, had chinese for dinner...Chicken with veggies in a garlic sauce and wonton soup.  Only ate about 1/2 the chicken stir fry, but am feeling stuffed.  Getting home so late makes me not want to cook, not good.