Light Weekend

Let up a bit this weekend, should have pushed and done a ride Saturday but I was lazy and really hoping/saving myself for Sunday morning at Fountain Head. Alas it rained in the AM enough that our organization master cancelled. I spent a lazy day cleaning, doing the whites, and COOKING like a FOOL (did a huge batch of bob flay style fajitas). It was awesome, just grilling takes so much more time on charcoal with prep/etc. Oh well can't win em all. The sun in the afternoon shoulda gotten me going but I wanted to get started cooking/eating early. It was awesome to be done with dinner by 7.

Finished up watching a bunch of LOTR on TNT till 10 or so but was wiped out and went to be before the big battle of doom!

Rode partially into work today to get some activity in. Realized 1 problem with the older bike already. I think the setback seatpost needs to go. My knee acted up on it within nearly no time. Felt the difference in my power/stroke. Need to do a good bit of work to that bike anyways.

Tuesday back at WF to get my official Trail Monitor paperwork done hopefully nearly a year and a half after starting it.

Also had a good new to me IP from Mendicino Brewing Co, White Hawk IPA I think it was. Nice nose, good balance. I think it was $9 at Giant. 7% ABV.

Nice Friday

Nice night out last night if not a bit humid. Had a casual pre-ride and a later regular ride. We had a nice turn out for how questionable the weather was pretty good with the rain holding off till near 8:30 out at Wakefield.

I had a small casual ride group of 1 other person, another guy led a Casual+ of 3. It was nice and just what I needed for recovery reasons. Ended up with just about 12 miles for the night with a 7.4mph avg.

This morning I noticed my right knee was a bit sore. By the end of work it was VERY sore. 3 Motrin seem to have helped and now I'm hitting it with freezer packs.

Time to make some dinner. I'm thinking steak. Or maybe chili. HUNGRY!

Restaurant Review

Ceiba in downtown DC. - Give it 4.5 out of 5. Excellent Latin/Caribbean food. Though I feel it tends a bit more towards cuban almost. We started off with mojito's. I had the standard and wife had the Hemingway. I liked mine a bit better as it was a tad sweeter. Very well balanced without too much mint, and the piece of sugarcane as garnish/swizzle stick rocked, and was fun to chew/suck on while drinking. We then order a bottle of Chardonnay-Viogner (vee-ohn-yay), Chardonnay/Viognier, Nieto Senetiner, Don Nicanor, Mendoza, Argentina, 2007 $39. Super nice went extremely well with everything. We started with the wild Sea Stripped Bass Ceviche. Nice and tangy with a nice spice. For dinner I had the whole roasted snapper that was excellent. Moist and flaky, the sauce and garnish was terrific. J had the pork tenderloin medallions cuban style and they were superb. We finished off with a keylime apple tart type dessert with a super smooth coconut ice cream. Excellent service, a wonderful place to eat. A bit more management on my part and it could have been only a $100 meal. But it was well worth the chunk more. Almost 3 hours of dining.

Friday's stop by Whole foods provided a taste of the wonderful North Coast Brewery's Pranqster Belgian Ale. 7.6%. Was super drinkable with BBQ.

Too Much Rest???

Feast or famine in all things it seems. Last week I was definitely famine on sleep, moderate on cycling/working out and such. This week I am determined to turn that around and have a good week of sleep and activity. Weather wise though I don't think there are going to be many rides, so it's probably the gym. I caught up on sleep majorly on sunday with almost 11 hours of beautiful sleep, monday I got another 9 I think.

At the gym yesterday I upped my A program weights on many of my exercises, where I am now doing

4x8 Step ups at 40#
3x10 Squat Explosions at 25#
Pushups I did 17 first set, then I did 14 and 12 respectively, thats a huge jump.
Pull ups 5 chin ups 4
3x10 Lunges at 25# (didn't increase this one..lefty is still too weak).
3 30Second Planks
Then i did 20 minutes of intervals on the stationary bike.

Today, its been feasting on Chili. My 2nd Tier boss brought in some great chili, spagetti, fixins, cornbread and brownies. I pigged down on 1 bowl of spagetti and chili then a bowl of just spagetti. UGH. Damnit.

I need a nap. :)

Rocking the Scales, Week 2.

Alright at the start of my 2nd week of fitness I can look back on last week and see some real positives, and a few negatives.

Positives - Hit the gym 3 times last week. Ate better in general, subway on the 2nd day for the 2nd half of a foot long is rough. I can loose weight (218 as of yesterday). I also managed to not pig out and eat a whole box of lowfat cheeze-its in 1 sitting, I ate maybe 2 servings, at a time. Not great, but better.

Improvement Areas - I binge, therefore I am. Its tough for me to eat according to any normal meal plans, being as alergic as I am to most fruits and veg. Find supplements to that is more important than ever. Tomato juice and V8 are new ideas for this week. I eat WAY To much Peanut Butter. It's my general snack food of choice. I need to get some pickles also. 2% Cheddar cheese snacks are also on my shopping list. I need more snack options. I need to hit the gym consistently through out the week, not just early, I crapped out after thursday. I need to hit 4-5 times minus for each real ride.

REAL NEGATIVE - My bike is still in the FRICKIN SHOP! I'm pissed. Friday it might get done, more likely Saturday. If the part was ordered. Moron wasn't sure. No more city bikes, they are over priced on labor and kinda slack. I suspect their overhead is just too high.

2nd Week of Program and I am at 218.

I started a new weight training setup with my personal trainer at the gym. He gave me a first workout of
4x8 Step Ups @ 35 Lbs - 30 seconds rest
3x8 Explosion Squats @ 22.5 Lbs -45 Seconds
Push ups to exhaustion - 45 Seconds
Pull ups/chin ups (Goal 10) of either/then both. 30-45
2 Sets of Pushups for 20 seconds.30 seconds rest
3x10 Lunges @ ?? (20?) 45 seconds.

My shoulders are killing me today, my arms are a little sore. My legs are a bit sore. Gotta push it today when I hit the gym. Not hard but I need to loosen up as I plan to hit the same workout tommorow....I hope.