Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Up-hill Endurance
Hot Spring Road to the crest and back.
From the junction with Hillside Drive, 00:16:33 to the top. 00:21:07 round trip.

Total workout time: 00:29:42
Total miles: 5.56 (half continuous up hill, the other half fast down hill with hair-pin turns)
Max Speed: 34.4

Location: Cloverdale backroads

Workout: Endurance, Power
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Frontage Rd.
Storm coming in the Dry Creek Valley.

Organic weed abatement on Canyon Road.

Output: 85%
Time: 01:17:58
Total Miles: 19

Location: PFC Gym
Workout: Power
A light upper body workout
30x T-bar side-to-side @ 60#
30x T-bar high cauldron @ 60#
30x T-bar low cauldron @ 60#

3 Rounds Of
5x press @ 75#
5x push press @ 75#

3x 10 bench press @ 95#

Time: 00:25:00

Location: Cloverdale Backroads

Workout: Uphill Endurance Training
Cycling/Road Bike - Hot Springs Road
From home, to first crest and back
Time: 00:30:24

Location: PFC Gym
Workout: Power
Warm Up
10x bench press - flat @ 95#
10x bench press - incline @ 95#
10x bench press - decline @ 95#

Bench Press
3x 10 bp @ 115#
10x bp @ 125#
8x bp @ 135#
6X bp @ 145#
4x bp @ 155#
1X bp @ 165#

Back Squat
2x 10 @ 95#

Front Squat
1x 10 @ 95#

3x 10 band assisted pull ups

Neoprene socks kept my feet warn in the 45 degree garage.
Time: 00:50:00

New Gear

I finally got a Squat Rack. This will allow me to more safely lift heavier weights without a spotter.

Before...


After...

Location: Lake Sonoma

Workout: Endurance
Trail Hike - With Marcie & KatieOut and back from the Skaggs Springs Vista Trailhead.




Time: 01:04:00

Some photo's from along Dry Creek Road on the way home.






Location: PFC Gym
Workout: Power

25X Deep Squats with 12# med ball
25X Deep Squats with 20# med ballI stopped the lower body stuff at this point because my heel started burning (Plantar Fasciitis).

Back to the upper body stuff...
3X 12 - 85# bench press
3X 12 - 95# bench press
3X 12 - 105# bench press
5X 125# bench press
5X 135# bp
5X 145# bp
3X 3 - 135# bp
3X 5 - 125# bp

Time:00:44:00

RAT SHIT! That's all I have to say

Location: West Hills

Workout: Endurance <90
Trail Hike
Hike to Lower Falls on Porterfield Creek as Marcie took pictures. With Marcie, Wyatt and Katie.

Ferns and oak forest on lower trail. Photo by Marcie

Moss and rain drop. Photo by Marcie

Wyatt at lower falls.

Time: 01:00:00

Location: Cloverdale Backroads
Workout: Endurance <90
Road Bike Ride - Preston Loop
Out via the River Park trail - back via Hwy 101/Cloverdale Blvd.
It started raining pretty hard as I was coming into town from the north. It's all good though!

75% of max. output
Time: 00:25:48
Total Miles: 7.13

Location: West Hills

Workout: Just Something (Foot Healing)
Trail Hike / Easy Scramble
Hike the main fire trail, then the spur to the lower falls on the upper section of Porterfield Creek. A slide a few years ago wiped out the trail, so some hillside scrambling is required to reach the falls.

Time: 00:35:00

Location: PFC Gym
Workout: Power

Burgener Warm-up
5X push press @ 95#

I had planned on a Olympic Lift workout, but it was reeeeal cold and my head wasn't in it, so I bailed! Safer that way.

Time: 00:00:00

Location: PFC Gym

Workout: Power

A quickie!

Warm up

5 minutes on Heavy Bag.

3 Rounds of

10X band assisted kipping pull-ups.

10X parallette deep push-ups.

10X deep squat sumo deadlift high pulls with 44# kettlebell.

_

Home made Parallettes for dips, L-sits and a variety of push-ups.

Idea from CrossFit.

_

Time: 00:30:00

Location: Lake Sonoma

Workout: General
Trail Hike
An easy hike on the new Boar Scat Trail out of the No Name Flat Trailhead with Marcie & Katie.
Testing the heel out and it feels pretty good. No running yet though.

The new Boar Scat Trail branches off of the No Name Flat trail.


A Newt along the wet trail.


A portion of the new Boar Scat Trail.


Marcie at the Boar Scat/Half-A-Canoe junction.


Time: 00:41:00
Miles: 1.5

Location: PFC Gym
Workout: Strength, Core Strengthening & Conditioning
Bench Press
3X 10 - bench press @ 85#
3X 10 - incline press @ 85#
3X 10 - decline press @ 85#

3X 10 - bench press @ 105# (1 rep with narrow grip)
3X 10 - bench press @ 115# (1 rep with narrow grip)
3X 6 - bench press @ 125# (1 rep with narrow grip)
3X 4 - bench press @ 135# (1 rep with narrow grip)
3X 1 - bench press @ 145#

5X - 95# push press

6X - 15 Abmat sit-ups

3X 5 - 6 count superman back extension

Time: 01:02:00

Location: Cloverdale Backroads

Workout: Endurance <90
Road Bike ride - Preston Loop
Via the River park Trail with a fast ride up the first hill on Cherry Creek Rd. on the return.

Time: 00:33:27
Miles: 7.8

Still Resting Foot

I know, it's a fookin' excuse!..... but it does feel better.

I talked to a doctor today. It's what I thought it was, so I just have to watch the foot impact for about a month until it heals up.

Side Note: If you love your dog, check out this web link. www.bikinfools.com/azul_crossing.htm

A bumper sticker I once read...
"Oh Lord, please let me be the person my dog thinks I am."

A great web-site for the loosely unwound: www.bikinfools.com

Resting Foot

Icing it for several hours off and on for the last two evenings. Still painful to walk, but better then a few days ago.

Doctors appointment tomorrow. That way I can get the insurance company to pay for inexpensive (or expensive custom fitted) arch supports.

Rest

"Getting to the starting line is usually a lot harder than getting to the finish." - J.

Seems I've come down with Plantar Fasciitis. My right heel has been bothering me for a few months. I've quite running, but even cycling inflames it. AAurrghhhh!

Location: Sonoma County Backroads

Workout: Endurance >90
Road Bike Ride - The Geysers
From home, ride River Road to Geysers Road northeast of town. Then 11 miles of mostly moderate uphill climbing to the Vista near the end of Geysers Resort Road.
Reverse course back to Cloverdale.
Start Time: 9:05 am
Outside Temp: 38 F

Approx. miles: 24
Time: 02:50:00 (seemed like 1 1/2)

Terrain near the start.


Open valley and Sulfer Creek about half way.


Still cold in the shade near the Old Geysers Road Bridge.


Some sort of old mine along Geysers Road.


A few of the Geyser power plants.


The Geysers
More on the Geysers

Location: PFC Gym

Workout: Power, strength

Warm up
- 10 min Nordic track
3X 25 - two handed kettlebell swing

Bench Press
15X @ 85#
14X @ 90#
13X @ 95#
12X @ 100#
12X @105#
11X @ 110#
10X @ 115#
9X @ 120#
3X @ 125#

20# Dumbell Thrusters
5X 10

Band Assisted Kipping Pull-ups
3X 10

Turkish get-up
12X - 35# kettlbell(6 right/ 6 left hand carry)

Total Time: 01:13:00

Location: Olema, CA

Workout: Endurance >90, Power
Mountain Bike Ride - Bolinas Ridge Loop
From the Trailhead near Olema, ride the Bolinas Ridge Trail, McCurdy Trail, Olema Valley Trail, Randall Trail back to the ridge, then the Bolinas Ridge back to the start.

Foggy 8:10am start


The sun trying to break through


High on the ridge


The forest section


No shit!


Wide open on the return (Tomalas Bay in the distance)


Back at the start
1:14pm

Time: 05:04:00
Approx Miles: 17 (all dirt)

Location: Sonoma County Backroads

Workout: Endurance less than 90 min.
Road Bike Ride
Canyon Road Loop (Old Redwood Hwy./Canyon Rd./Dutcher Crk. Rd.)
Time: 01:21:00


Vineyards along Old Redwood Highway near Asti, CA.


Along Highway 101 near Asti, CA.


Vineyard with Mustard in the Dry Creek Valley.

Location: PFC Gym
Workout: Power
3X 25 - 44# two handed kettlebell swing

3 Rounds of with 44# Kettlebell
7X - kettlebell hang clean (each right / left hands)
7X - kettlebell hang clean and press (each right / left hands
84 total lifts

Time: 00:33:00

Total Workout time: 01:54:00

Rest

Location: Lake Sonoma

Workout: Endurance >90 (more lower body joint abuse)
Road Bike Ride - Trail Run/Speed Hike

From the Visitor's center parking lot, ride Rockpile Road to the Grey Pines Flat Trailhead.
Time: 00:28:34

Get on the No Name Flat trail and ditch bike, helmet and cycling shoes in bushes.

(shitty picture)

Slip on me trail shoes and take off runnin'.

On the newly cut section that connects Grey Pines Flat with No Name Falt.

From No Name Flat Trail, run to Lone Rock Trailhead and start down the Dry Creek Trail. The sun was trying to break through.

Running through the Redwood Grove.

Man...., the sun is almost breaking through.

Now running through Oak and Madrone.

Headed up through the Grey Pines toward the trailhead.

Popping out at the Grey Pines Flat Trailhead.
Time: 01:26:56

Get Bike and gear, rip back down to the Visitor's Center.

Time: 01:42:56

Total Time: 01:42:56

_______________
Location: PFC Gym

Workout: Power

Qlympic Lifts

3 Rounds of @ 75#

- 5X press

- 5X Push Press

- 5X Push Jerk

Deadlift

- 10X @ 165#

- 8X @ 175#

- 6X @ 210#

- 4X @ 245#

- 3X @ 255#

Time: 00:27:00

Total Workout Time: 02:09:56