The Workout: Run 30 minutes @ MI
Surprisingly 4am didn't come too early! The alarm went off and I rolled (almost) effortlessly out of bed. 6 hours of sleep should suit me well... time will tell. It used to be fine, but now in the aged body of a 31 year old I just don't know! Ha! ok I'm only mostly kidding. I just still can't believe I'm 31, I feel like I'm still in my early 20's. You're only as old as you feel right?
So, for the run, it was good. Better temps in the morning, it was wicked humid though since it just rained, but definitely an improvement to running outside in the daylight. I'm going to have to be a vampire runner and avoid sunlight in order to make any gains in this intense heat. It was about 80F... at 4:30am. :(
I found my HRM Heart Rate Monitor and wore that this morning. I'll put my averages for each split below. Other than that, I don't have a lot to say! Looking forward to tomorrow morning.
Mile 1: 8:14 141
Mile 2: 7:32 162
Mile 3: 7:35 164
Mile 4: 7:00 175
Looking at that route, it looks super boring! It just so happens that the only lit streets at 4:30am are the main ones, and even though I'm a strapping lad, I'm not going to go running on the unlit trail. Not for my safety, of course... but for the safety of those who may be lurking!
Tuesday, July 31, 2012
Monday, July 30, 2012
7.30.2012 Catch-Up
Here's a quick recap of the workouts over the past 2 weeks. It's been difficult to make time to workout in the midst of spending so much time and thought on getting Race for Valor launched.
I'm getting back on track tomorrow with keeping up with the blog and my workouts. I'll be waking up at 4am to get a run in. This I hope to keep up and make my new normal. As long as I go to bed by 10 I should be able to operate on 6 hours of sleep. This is the only time that I can be almost assured that I'll have uninterrupted to be able to get a solid workout in each day.
7.15.2012 Strength Training 35 minutes
7.18.2012 Strength Training 30 minutes
7.18.2012 Spinning 30 minutes
7.18.2012 Running 22 minutes (2.94 miles)
7.19.2012 Swimming 35 minutes
7.20.2012 Spinning 40 minutes
7.21.2012 Running 87 minutes (10.02 miles)
7.24.2012 Spinning 76 minutes
7.25.2012 Spinning 46 minutes
7.26.2012 Spinning 30 minutes
7.27.2012 Spinning 37 minutes
7.27.2012 Running 31 minutes (4.04 miles)
Below is the pertinent Endomondo Info for the above runs.
7.18.2012 Running
7.21.2012 Running
7.27.2012 Running
7.15.2012 Strength Training 35 minutes
7.18.2012 Strength Training 30 minutes
7.18.2012 Spinning 30 minutes
7.18.2012 Running 22 minutes (2.94 miles)
7.19.2012 Swimming 35 minutes
7.20.2012 Spinning 40 minutes
7.21.2012 Running 87 minutes (10.02 miles)
7.24.2012 Spinning 76 minutes
7.25.2012 Spinning 46 minutes
7.26.2012 Spinning 30 minutes
7.27.2012 Spinning 37 minutes
7.27.2012 Running 31 minutes (4.04 miles)
Below is the pertinent Endomondo Info for the above runs.
7.18.2012 Running
7.21.2012 Running
7.27.2012 Running
Sunday, July 29, 2012
It's Been So Long
I've been working my tail off to get Race For Valor launched. I've deprived myself of sleep to the point where I got sick. It's been a very stressful time, but also really rewarding. I've got it off the ground now, we're hovering at the moment but we're building up speed. We've got some great people on board and the only way we'll go is up.
I've got some posts to catch up on. I'm WAY behind. I've been working out still, just haven't made the time to put it up in light of the work I've been doing with the launch. I'll catch up though.
Starting tomorrow.
Friday, July 13, 2012
7.13.2012 Running (Long Run)
The Workout: Run 1 hour @ MI-MHI
This was supposed to be a spinning day, but the weather let up and I had an 80F day to run in. So I took advantage of it and hit the road and decided to make today my long day.
I finally replaced my batteries in my Polar S725 watch and HR monitor. I had been waiting to send it in to get the batteries replaced (since it's recommended by Polar) but I kept dragging my feet because I really didn't want to. I figured if I could maintain the mechanical aspects of the engine room on a nuclear submarine... I could replace a watch battery. They recommend against doing it yourself because of the risk of ruining the seals that maintain it's 30m water resistance. Caution was thrown to the wind. I'll post photos of this watch tear down as well as my wife's Polar watch just in case you're thinking about changing the batteries and you want to know what you're getting into.
Anyway, I got everything back together. Tested the watch under water for leakage and everything is fine.
Time to run.So with the HRM I now had an actual monitor of my intensity level, which is a lot more accurate than simply how I "feel". The way I feel is very hard to guage, since most often I think... "I'm just being a pansy, it doesn't hurt that bad, go faster." Which doesn't do a lot of good while training to stay injury free. Without remembering my exact zones, I set out to maintain 155-165 for the run. Last I checked, my max was 197, which would put that zone at 78%-84%. Which is good for increasing aerobic capacity, sounds about right for this run.
I had a few technical difficulties at about mile 5 (I think). Endomondo and Pandora both quit. So, my headphones went silent and at first I thought it was just Pandora rebuffering, so I ran for a while longer, but the music never came back on so I figured something must be amiss. I stopped and found what had happened. So I fired them both back up and kept chugging along. Hmmmmm... chugging sounds like a laboring steam engine... let's say purring along :)
I staged a Gatorade and some PowerBar Energy Blasts on the way out so I'd get back to them at around 45 minutes. Felt great to get back to those!
I finished up the run at 9.1 miles in 1:07:21 averaging 7:25m/mi. Not too shabby, I'm getting faster slowly but surely :)
The unfortunate thing about Endo quitting is that my mile splits got messed up. I was tracking them with my watch, but they're not accurate in the middle of the run because that's when Endo quit and I was relying on the mile announcement to hit the Lap button. So here's the Endo info that I added the route after the fact and the timing info. Also, here's my splits with HR averages. I love data and knowing as much as I can about how my body is reacting to training.
Overall HR Average was 163 max was 180
1) 8:01 162
2) 7:01 164
3) 7:30 167
4) 7:22 171*
5) 7:22 171*
6) 7:22 171*
7) 7:48 170
8) 8:09 169
9) 7:02 175
*These values are all averages of the time that was messed up during my technical problems.
This was supposed to be a spinning day, but the weather let up and I had an 80F day to run in. So I took advantage of it and hit the road and decided to make today my long day.
I finally replaced my batteries in my Polar S725 watch and HR monitor. I had been waiting to send it in to get the batteries replaced (since it's recommended by Polar) but I kept dragging my feet because I really didn't want to. I figured if I could maintain the mechanical aspects of the engine room on a nuclear submarine... I could replace a watch battery. They recommend against doing it yourself because of the risk of ruining the seals that maintain it's 30m water resistance. Caution was thrown to the wind. I'll post photos of this watch tear down as well as my wife's Polar watch just in case you're thinking about changing the batteries and you want to know what you're getting into.
Anyway, I got everything back together. Tested the watch under water for leakage and everything is fine.
Time to run.So with the HRM I now had an actual monitor of my intensity level, which is a lot more accurate than simply how I "feel". The way I feel is very hard to guage, since most often I think... "I'm just being a pansy, it doesn't hurt that bad, go faster." Which doesn't do a lot of good while training to stay injury free. Without remembering my exact zones, I set out to maintain 155-165 for the run. Last I checked, my max was 197, which would put that zone at 78%-84%. Which is good for increasing aerobic capacity, sounds about right for this run.
I had a few technical difficulties at about mile 5 (I think). Endomondo and Pandora both quit. So, my headphones went silent and at first I thought it was just Pandora rebuffering, so I ran for a while longer, but the music never came back on so I figured something must be amiss. I stopped and found what had happened. So I fired them both back up and kept chugging along. Hmmmmm... chugging sounds like a laboring steam engine... let's say purring along :)
I staged a Gatorade and some PowerBar Energy Blasts on the way out so I'd get back to them at around 45 minutes. Felt great to get back to those!
I finished up the run at 9.1 miles in 1:07:21 averaging 7:25m/mi. Not too shabby, I'm getting faster slowly but surely :)
The unfortunate thing about Endo quitting is that my mile splits got messed up. I was tracking them with my watch, but they're not accurate in the middle of the run because that's when Endo quit and I was relying on the mile announcement to hit the Lap button. So here's the Endo info that I added the route after the fact and the timing info. Also, here's my splits with HR averages. I love data and knowing as much as I can about how my body is reacting to training.
Overall HR Average was 163 max was 180
1) 8:01 162
2) 7:01 164
3) 7:30 167
4) 7:22 171*
5) 7:22 171*
6) 7:22 171*
7) 7:48 170
8) 8:09 169
9) 7:02 175
*These values are all averages of the time that was messed up during my technical problems.
Thursday, July 12, 2012
7.12.2012 Swimming
The Workout: 30 minute swim @ MI
I'm still building in the swimming part of the sport. I don't feel I've gotten to a point where I can start adding other aspects to the workout without affecting my form in a negative way. Right now I'm really concentrating on form and my breathing.
Where I swim at Shawnee Mission Park, it's an open water swim where there are buoys that mark the course. I asked someone today about the distance and he said he had heard each lap was 250 yards. He said he thought it was closer to 225 though. I have nothing really to base a good guess. So, I just took the smaller of the two numbers and started plugging in my lap times and wanted to see where I stacked up against others times. (assuming of course that 225 is close.)
When I got home I looked up Ironman 70.3 splits and came upon this pretty cool site. For people who like numbers, you'll really like this link I'm about to share. I like numbers because there is no wiggle room, it's a goal and you either hit it or you don't. So, if I look at Pro Ironman 70.3 times and see that their doing the swim in 26 minutes, the ride in 2:20, and the run in 1:24 (these are all averages), then I know that I need to get close to that in order to get where I want to be. That's about a 24 mph average on the bike for 56 miles, and 6:24 miles for the 13.1 mile run at the end.
It just gives me something to work towards!
Here's the link :)
I'm still building in the swimming part of the sport. I don't feel I've gotten to a point where I can start adding other aspects to the workout without affecting my form in a negative way. Right now I'm really concentrating on form and my breathing.
Where I swim at Shawnee Mission Park, it's an open water swim where there are buoys that mark the course. I asked someone today about the distance and he said he had heard each lap was 250 yards. He said he thought it was closer to 225 though. I have nothing really to base a good guess. So, I just took the smaller of the two numbers and started plugging in my lap times and wanted to see where I stacked up against others times. (assuming of course that 225 is close.)
When I got home I looked up Ironman 70.3 splits and came upon this pretty cool site. For people who like numbers, you'll really like this link I'm about to share. I like numbers because there is no wiggle room, it's a goal and you either hit it or you don't. So, if I look at Pro Ironman 70.3 times and see that their doing the swim in 26 minutes, the ride in 2:20, and the run in 1:24 (these are all averages), then I know that I need to get close to that in order to get where I want to be. That's about a 24 mph average on the bike for 56 miles, and 6:24 miles for the 13.1 mile run at the end.
It just gives me something to work towards!
Here's the link :)
Wednesday, July 11, 2012
7.11.2012 Running (Speedwork)
The Workout: 1 minute intervals until exhaustion. Finish the rest of the 40 minutes running.
Warm up, then start at one minute LI, the one minute HI, and alternate until you can barely stand, however once you're ready to fall over you need to finish the rest of the 40 minutes of the run... running.
I was dying for a sprinkler today. The loop at the top of the map is me running through neighborhoods and near a school looking for a water fountain, sprinkler, and just a running hose someone left on. There were none. I need to start carrying water especially in this heat. It's devastating to a workout.
Which is depressing and tough to deal with. I know I should be faster than this. I should have been able to keep up the intervals for longer. Instead, I'm slower and my stamina is reduced. I'm looking forward to fall.
Warm up, then start at one minute LI, the one minute HI, and alternate until you can barely stand, however once you're ready to fall over you need to finish the rest of the 40 minutes of the run... running.
I was dying for a sprinkler today. The loop at the top of the map is me running through neighborhoods and near a school looking for a water fountain, sprinkler, and just a running hose someone left on. There were none. I need to start carrying water especially in this heat. It's devastating to a workout.
Which is depressing and tough to deal with. I know I should be faster than this. I should have been able to keep up the intervals for longer. Instead, I'm slower and my stamina is reduced. I'm looking forward to fall.
Tuesday, July 10, 2012
7.10.12 Swimming
The Workout: Swim 40 minutes @ MHI
I was looking forward to this workout all weekend. Swimming used to be my least favorite portion of the triathlon, now it's one of my favorite workouts! We'll see what I think after my first competition, but as of now I'm really enjoying it.
I've been trying to figure out what it is and I can only come up with this. When I started swimming and competing back in the early 2000's I had a lot of bad swimming habits to break. When I would race, my old form would come out and I'd tire and end up doing the breaststroke almost the whole time. Which is fairly efficient, but puts me back in the water aways from the competitors. It's a bit different now though, I think. Since I've gone into training for the swim with the knowledge of the proper stroke and mechanics of the crawl, I think it's allowing it to be more natural for me to do it.
The last two swim workouts have been stellar and I'm looking forward to getting faster and more efficient with the crawl. Which ultimately means coming out of the water further up in the pack, and not having to pass as many people on the bike!
Favorite Things (Energy Gels, Gummies, etc...)
Back with another installment of some of my favorite things. I figured I should have themes for each of these, my first post was a bit all over the place. From here on out though each Favorite Things post will have it's own theme. Wait, doesn't Oprah have a Favorite Things? I need to think of a new name... Sweet Stuff? Eh, it sounds too Napoleon Dynamite. I'll think about it.
There are a ton of energy gels, bars, beans, and gummies out there and there are a bunch that aren't very tasty. These next three are some of the most delicious energy snacks I've found.
Accel Gel Chocolate (w/ Caffeine): If you like chocolate, then you will almost assuredly like these. It tastes a lot like melted chocolate and it is delicious. It also performs it's job quite will. I highly recommend these. You can get them here on Amazon.
PowerBar Energy Blasts (Raspberry): Raspberries are one of my favorite fruits and as a kid I used to love gummy bears. So, it's a match made in heaven with these energy gummies from PowerBar. If you were just handed one as a sample, you would have no idea of it's actual intended use. It's that good. The only thing I don't really like about them and other gummies, is that they take longer to get down than a gel. So, you have that to contend with while taking them when you're running, riding, etc. Here they are on Amazon.
Jelly Belly Sport Beans (Orange): I say Orange, but that's just my absolute favorite of the Sport Beans. All of them are really good. Coming from a candy manufacturer, why wouldn't they be? Like the gummies above they take longer to get down than a gel, but it won't keep me from buying them. It's just something to keep in mind while loading up before heading out to exercise. If it'll be a hard day I'll take gels, if it's going to be a longer slow ride or if I'm sitting in the house on the trainer, I'll grab gummies of beans. Find them here on Amazon.
There are a ton of energy gels, bars, beans, and gummies out there and there are a bunch that aren't very tasty. These next three are some of the most delicious energy snacks I've found.
Monday, July 9, 2012
7.9.2012 Spinning
The Workout: Spinning 45 minutes @ MI
After my long run yesterday this was mainly just a recovery ride. The workouts I'm looking forward to this week are my swims on Tuesday and Thursday and a good High Intensity run on Wednesday.
After my long run yesterday this was mainly just a recovery ride. The workouts I'm looking forward to this week are my swims on Tuesday and Thursday and a good High Intensity run on Wednesday.
Sunday, July 8, 2012
7.8.2012 Running (Long Day)
The Workout: Run 1 hour @ MI
The weather finally lightened up a bit and allowed me to take Liam out in the running stroller without fearing it would be too hot for him. It was a nice morning and Liam was excited to go. So, we went out and hit the trail together.
At mile six I merged back on to the trail and ended up practically right next to another father my age out pushing his son Alex who was right about Liam's age. The two little guys had fun racing each other as his dad and I ran and chatted. It was really nice to see another guy out pushing his kid!
The weather finally lightened up a bit and allowed me to take Liam out in the running stroller without fearing it would be too hot for him. It was a nice morning and Liam was excited to go. So, we went out and hit the trail together.
At mile six I merged back on to the trail and ended up practically right next to another father my age out pushing his son Alex who was right about Liam's age. The two little guys had fun racing each other as his dad and I ran and chatted. It was really nice to see another guy out pushing his kid!
Saturday, July 7, 2012
7.7.2012 Rest Day
I know I've got some catching up to do with a few promised posts. I've been working almost non-stop to get Race for Valor ready to launch. We're almost to the point now where we're ready to go, there are just a few things left to iron out prior to showing the world what we're here to do!
I'm really excited to get it up and running and to see what a community inspired by one cause can do!
I'm really excited to get it up and running and to see what a community inspired by one cause can do!
Friday, July 6, 2012
Thursday, July 5, 2012
7.5.2012 Swimming
The Workout: Swim @ MI for 37 minutes
Best swim yet! It was almost effortless and I maintained the crawl for the entire duration of the workout. I just kept a slow rhythm, kept my body long, and breathed every two strokes. I think I found my groove. I was able to stay aerobic the entire time while still going faster than I normally do with the breaststroke. I love when workouts go this well.
I learned my lesson, and this time I listened to my plan and went at a medium aerobic pace and concentrated on gliding through the water as efficiently as possible.
I had a heck of a time getting out the door, then on my way to the lake I realized I forgot my goggles at home! I had already missed Tuesday's swim because of a popcorn kernel, I wasn't going to miss another one because of my scattered brain. Luckily there's a Sport's Authority on the way and I stopped in quick while sporting my singlet (I had only planned on going to the lake). Found a cheap pair of goggles and headed back out. I got to the lake, paid my $4, and realized I forgot my watch too! So, there goes keeping track of how long I've been swimming. I asked the clerk the time and it was 6:40. I immediately got in the water and began.
I was in my own little world just cruising along. It was actually very relaxing considering the time I had getting there. When I thought I was about half way through I figured I'd check the time. So, I asked a lifeguard and she said 7:20! Wow! I was elated! Swimming has been my weakest part of the tri and I've always struggled and never really enjoyed a workout. Today I actually enjoyed the swim and time flew by. I'm still on a workout high because of it!
Best swim yet! It was almost effortless and I maintained the crawl for the entire duration of the workout. I just kept a slow rhythm, kept my body long, and breathed every two strokes. I think I found my groove. I was able to stay aerobic the entire time while still going faster than I normally do with the breaststroke. I love when workouts go this well.
I learned my lesson, and this time I listened to my plan and went at a medium aerobic pace and concentrated on gliding through the water as efficiently as possible.
I had a heck of a time getting out the door, then on my way to the lake I realized I forgot my goggles at home! I had already missed Tuesday's swim because of a popcorn kernel, I wasn't going to miss another one because of my scattered brain. Luckily there's a Sport's Authority on the way and I stopped in quick while sporting my singlet (I had only planned on going to the lake). Found a cheap pair of goggles and headed back out. I got to the lake, paid my $4, and realized I forgot my watch too! So, there goes keeping track of how long I've been swimming. I asked the clerk the time and it was 6:40. I immediately got in the water and began.
I was in my own little world just cruising along. It was actually very relaxing considering the time I had getting there. When I thought I was about half way through I figured I'd check the time. So, I asked a lifeguard and she said 7:20! Wow! I was elated! Swimming has been my weakest part of the tri and I've always struggled and never really enjoyed a workout. Today I actually enjoyed the swim and time flew by. I'm still on a workout high because of it!
Wednesday, July 4, 2012
7.4.2012 Running
The Workout: 33 minute run @ MI
I start every workout with the best of intentions. I need to learn to stick to the plan. I had a really hard but good day of training on Monday, but for some reason I figured I could go all out again today. You see it's the carrot's fault.
Are you ever out running and another runner goes by, or cycling and a cyclist goes by, and for whatever reason you tag that person and they become your carrot? As I was approaching the trail and almost complete with my warmup, a guy ran down the trail and what appeared to be a good speed. I was like a herding dog around a bunch of sheep, I couldn't help but give chase.
You see this was supposed to be a MI day since Monday was HI. I put all that out of my mind and chased. He was about 3 city blocks in front of me when I started and I was trying to gauge his speed. The trail twisted and turned, so I'd lose sight every once in a while, but every time I caught sight of him I was a little bit closer. Just as I was closing in, he turned and headed back down the way we came. Completely unaware of his role in my workout.
Truth is,he rather I, destroyed the workout and I was left having to drop my pace and run slowly back home. It was frustrating at first, because I should have been able to keep up 6:30's for at least 3 miles at this point. In reality I could... just not following two days on the heels of kicking my own butt on the track.
Perhaps I should listen to my plan more often...
I start every workout with the best of intentions. I need to learn to stick to the plan. I had a really hard but good day of training on Monday, but for some reason I figured I could go all out again today. You see it's the carrot's fault.
Are you ever out running and another runner goes by, or cycling and a cyclist goes by, and for whatever reason you tag that person and they become your carrot? As I was approaching the trail and almost complete with my warmup, a guy ran down the trail and what appeared to be a good speed. I was like a herding dog around a bunch of sheep, I couldn't help but give chase.
You see this was supposed to be a MI day since Monday was HI. I put all that out of my mind and chased. He was about 3 city blocks in front of me when I started and I was trying to gauge his speed. The trail twisted and turned, so I'd lose sight every once in a while, but every time I caught sight of him I was a little bit closer. Just as I was closing in, he turned and headed back down the way we came. Completely unaware of his role in my workout.
Truth is,
Perhaps I should listen to my plan more often...
Tuesday, July 3, 2012
7.3.2012 Botched Swim
The Workout: None
It was just about time to head to the lake for my swim and then we had a toddler emergency. Liam had shoved a popcorn kernel up his nose and if we didn't have a well qualified doctor in the family, we would have been heading to Urgent Care.
So, all's well that ends well. We went over to Meagan's parents house and in just a few minutes Mike had retrieved the kernel from Liam's nose (with the longest pair tweezer's I have ever seen). Liam cried just a little bit, but quickly got over it once the offer of ice cream was on the table for his bravery!
Lesson learned? Don't let Liam eat popcorn prior to a swim workout. ;)
It was just about time to head to the lake for my swim and then we had a toddler emergency. Liam had shoved a popcorn kernel up his nose and if we didn't have a well qualified doctor in the family, we would have been heading to Urgent Care.
So, all's well that ends well. We went over to Meagan's parents house and in just a few minutes Mike had retrieved the kernel from Liam's nose (with the longest pair tweezer's I have ever seen). Liam cried just a little bit, but quickly got over it once the offer of ice cream was on the table for his bravery!
Lesson learned? Don't let Liam eat popcorn prior to a swim workout. ;)
Monday, July 2, 2012
7.2.2012 Running (Speed Work)
The Workout: Ladders at a local track @ HI.
Warmed up with 1600m @ MI
Then got into the workout as follow;
400m @ HI
400m @ MI
800m @ HI
400m @ MI
1600m @ HI
400m @ MI
800m @ HI
400m @ MI
400m @ HI
400m @ MI
It was a tough workout, but so worth it!
Luckily the sprinklers at the track were on so I could run through them every lap and cool off. It was a bit warm and humid so it was a lifesaver to get soaked and keep my core temp down as much as possible.
The map for the workout is below, it's kind of funny all the circles going around the track :)
Warmed up with 1600m @ MI
Then got into the workout as follow;
400m @ HI
400m @ MI
800m @ HI
400m @ MI
1600m @ HI
400m @ MI
800m @ HI
400m @ MI
400m @ HI
400m @ MI
It was a tough workout, but so worth it!
Luckily the sprinklers at the track were on so I could run through them every lap and cool off. It was a bit warm and humid so it was a lifesaver to get soaked and keep my core temp down as much as possible.
The map for the workout is below, it's kind of funny all the circles going around the track :)
Sunday, July 1, 2012
7.1.2012 Strength Training
The Workout: 45 more minutes of Rope in a Bag awesomeness!
This time I hooked the straps up to our tree in the backyard and worked out as Liam and Ruby played in the sprinkler and Meagan worked on her tan :)
Have I said that I love these straps? Oh yeah, my abs hurt. You can do some killer ab workouts with these things too! Once I get some more experience with them I'll add a video of some of my favorite exercises.
This time I hooked the straps up to our tree in the backyard and worked out as Liam and Ruby played in the sprinkler and Meagan worked on her tan :)
Have I said that I love these straps? Oh yeah, my abs hurt. You can do some killer ab workouts with these things too! Once I get some more experience with them I'll add a video of some of my favorite exercises.
7.1.2012 Spinning (Long Day)
The Workout: Spin 2 hours @ MI.
Pretty run of the mill spin. Nothing exciting happened... hmmmm yeah, nope it was pretty uneventful. Everyone in the house was sleeping and I sat on my bike for 2 hours and listened to music and worked on making Race for Valor a reality. I'm making a lot of progress and I'm really excited to launch in (hopefully) less than a month!
Pretty run of the mill spin. Nothing exciting happened... hmmmm yeah, nope it was pretty uneventful. Everyone in the house was sleeping and I sat on my bike for 2 hours and listened to music and worked on making Race for Valor a reality. I'm making a lot of progress and I'm really excited to launch in (hopefully) less than a month!
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