Cyclocross redux

Since the cyclocross race last Saturday was at Bond park near my house, I decided to go back and reride the course with my mountain bike. The course was no longer marked but, showed signs of wear and paths from the race. I decided to ride 3 laps like I did Saturday. I was much more secure on my mountain bike and despite a little time figuring out the course, was faster than Saturday. I managed to get in a fall on a slick part near where I fell on Saturday.Oh well. The next cross race I do will be on my mountain bike until I gain enough skills for my cross bike! The next race may be in Charlotte or Salisbury.
http://nccyclocross.com/3.html

Salsa Lessons

Dance Lessons. This is what Charlene got me for me birthday.I love interactive gifts and we decided to go to a place recommended by our friend Jessie. We met the instructor Meghan and were put through our first steps learning Salsa. We did pretty well. No permanenet injuries. Enjoy the pics.

First Cyclocross Race

Being that more of my time is spent biking and a 'cross race was being held 2 miles from my house at Bond park, I decided to enter my first race. Going from spectator to participant can be a motivating and humbling experience. Cyclocross is a race that is a multi-lap format based on time. The faster you go, the more laps you get to do. My division was a 30 minute time frame. The race officials determine how much time is is taking the riders per lap and then determine when to ring the last lap bell. The race may be 30 plus minutes.

  I took my spot at the back of the race not knowing what to expect. The racers took off and clogged up at the first turn. It was at this point about 30 seconds into the race that it decided to rain. I mean hard, driving rain. I followed along, limited more by bike handling skills than pain. The race consisits of jumping barriers with your bike on your shoulder, riding through sand pits with turns and going up and down very short, steep hills. Think cross country running with a road bike. Sure enough on the first slippery lap I went down hard on my right arm. Mud is slippery with thin wheels! Charlene was out taking pics and laughing at my skills. DFL. That is what I was at this point. Dead Freaking Last. I was having fun but, could not really see because my glasses were wet. Who knew 30 minutes could last so long. It was a good experience and I was impressed by the other riders. Next time I will do better. I learned more about handling my bike in 30 minutes than I have a year of riding on my own. We should all try something new. Life is about living and experiencing things with vigor. Have fun.

Sunlight- We need it!

What follows is an article that I agree with. We need sunlight and time outdoors.

Doctor's orders: Get more sunlight on your skin. We human beings were built to be outside. The latest evidence: widespread vitamin D deficiency. Over half of Americans have dangerously low levels of vitamin D. Why? Because we're spending too much time indoors. Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, and even the effects of diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: your body makes it when sunlight touches your skin. Drug companies can't sell you sunlight, so there's no promotion of its health benefits. Unfortunately, office-bound Americans are spending less time than ever outdoors. As a result, the prevalence of low vitamin D levels is increasing in every segment of the general population, especially in the winter months. The only way to ensure healthy vitamin D levels is to go outside each day. That's because our bodies are hard-wired to be outdoors. Just as plants need sunlight for photosynthesis, our bodies need sunlight for adequate vitamin D—and consequently, for adequate calcium levels as well (calcium requires Vitamin D for absorption). Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. The ultraviolet portions of natural sunlight cannot adequately penetrate glass, so you don't generate vitamin D when sitting in your car or home. Sunscreens also impede the body's ability to produce vitamin D. Fish, mushrooms, fortified breakfast cereals, fortified milk, orange juice, and vitamin supplements can help slightly, but it is nearly impossible to get adequate amounts of vitamin D from your diet alone. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get the minimum levels of vitamin D into their diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. The further you live from the equator, the longer exposure to the sun you need in order to generate vitamin D. For most of us living in the Southeast, you'll need about 15 minutes of exposure, 3-4 times a week. And in the winter, you'll need even more sun exposure, since the sun's angle is lower and less intense. In addition, people with dark skin pigmentation may need 20 to 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's one reason why prostate cancer is epidemic among black men — it's a simple, but widespread, sunlight deficiency. There are certainly legitimate concerns about overexposure to sunlight leading to skin cancer, but 15 minutes of natural sunlight is not likely to cause skin problems. And it is absolutely essential for the long-term health of your body. So take a long lunch break and go for a run or bike ride. Or just step outside of your home or office for a 10-15 minutes stroll. You might as well get your daily dose of exercise along with your sunlight.

Pisgah Mountain biking vid

The balance of three

One of the results of tinkering with my body, training and health over the last 30 years comes down to this- BALANCE. When you exercise, balance these three things: strength, flexibility and cardio. When you diet balance fats, carbs and proteins. If you keep these things in check you should be pretty healthy. Except for the genetic or environmental abberation. I tend towards wanting to one acitivity because it is familiar or time saving. Try for the sake of your body to find a good balance. Your body, mind and stomach will thank you.

Chiro visit

It seems the more years that pile onto my body, the more resources I need to solve problems when they come around. Massage therapist, ortho doc, performance training and now a Chiropractor. I went today to help solve my ongoing hip problems. Somes weeks I can run well and others are like my form has broken down. After a visit with Dr. Staker in Cary, he found that my left glute is not firing when I run. Sorta like running without a butt muscle. He did some hip adjustment and some ART( Active Release Technique). This gets down into my Gluteus medius and piroformis. It hurts, but loosens up my hip motion. Now with the strength exercises, flexibility and cross training I should be running better soon. It was so much easier when I just ran :)

Overreaching

One of the things that I am most guilty of with exercise, is overreaching. I read an article or watch a video and think "I can do that" . This can happen even if my longest run is 7 miles or 30. I think I can do more whatever my current fitness level. I try to pick things that fit in my life. Do a bike ride at Crabtree or go to Uwharrie for the day to bike ride? Run at Umstead or run in Asheville?  I try to have goals that are workable. If you cannot fit in an hour for a workout, do an intense 15 minute workout. Like most I remember my optimum fitness level and consider that the norm. My weeks seem to fill up quickly with other tasks, even when I have a clear schedule. Do I clean the house or go for a run? I tend to try to do both and it is usually my workout that takes a back seat. Maybe it is some kind of practical thinking? Try to fit in things that work in your life, not lament the time or fitness you do not currently have. Peace.

Leadville 100 Bike Race

I plan to see this in Raleigh. 10/22/09

My fitness took a hit!

The past 3 weeks I have been dealing with the flu and a lung infection. Between the uninspired workouts and the antibiotics, my fitness has really taken a hit. I went to gym last night to do a treadmill run. I was slow and awkward. It felt like starting over. On the upswing, I had a rockin mountain bike ride at Crabtree yesterday. I was in the last mile or so and passed 2 bikers. One of them decide to chase and I put the hammer down to stay ahead. That was sweet. I turn 45 tomorrow so, the old man still has the juices flowing.

  My sickness made me think of others who struggle with a busy schedule, sick kids and long hours at work. It has to be frustrating to kick start the motivation after a busy period. I keep myself motivated by the fact that I have come back countless times and always find a way. Carve out some time for yourself today and get some exercise. Your body, mind and family will thank you.

CBR#3

Comeback run # 3. Now I have some goals for this month.  1350 total minutes. 48 minute average per day of 28 days running. Plan to miss no more than 3 days total this month. Next month goal: 28 days running, 1500 minutes, 53:30 average per run. Increase 100 minutes per month. Keep the same 28 days running per month. My biggest month ever was 3100 minutes.  Keeping track of minutes versus miles is a way to keep motivated.

Beerfest 2009

Well, World Beerfest 2009 has come and gone. This year's attendees were, Ken, Stephen, Neighbor Cara, Muddy Dog Coffee guy Jim, nephew Sandy and myself. Sandy set a new high or low for drunken behavior at the fest. Good beers were enjoyed by all.

CBR#2

Today is comeback run #2. Ran with Scott on the ATT for 5 miles. 41.11 for time. Scott is hurting from his hip problems and me from lung infection. Felt rusty today. I have a goal weight of 160 lbs by Feb. Does anyone want to guess my weight now?

Comeback run number One

October 1st seems like a good date to start a running comeback. After the flu and lung infection, I am starting to feel much better. I did a 4.25 mile run at Umstead this morning. It went well, aside from the lung clearing coughing! I realize as my legs get more miles on them, it is important to have strong and flexible legs. I have concentrated on leg strength for the past few months and it has gotten me to the point where I can run 7- 8 min pace on flat trails. The next part is to develop hip flexibility. A runner's power and speed come from strong and flexible hips. Running just tightens these areas. It take a concentrated effort to have flexible hips. If anyone has any tips, let me know.