Week 19 – Week 25

Its been a while since I’ve updated.  Over a month actually.  I blame track season.  It was (is…Day 2 of State is tomorrow…but things have quieted down) a great season but took a lot more out of me than past seasons.  At the end of the day, I love what I do.  And I love being on the the oval every day.

I’m going to use this a summary post to show whats been going on with my life.  I’ve been in ride whenever I can and however much I can mode for the last 6 weeks.  Between, track season, repeated doctor visits, and my sisters wedding, life has been busy!

Week 19 (March 23-29): 3.3 mi RUN, 23.8 mi RIDE
Week 20 (March 30-April 5): 0 mi RUN, 59 mi RIDE, 2D Snowboard
Week 21 (April 6 – 12): 2 mi RUN, 44 mi RIDE
Week 22 (April 13-19): 0 mi RUN, 23.1 mi RIDE
Week 23 (April 20-26): 6.5 mi RUN, 9.9 mi RIDE
Week 24 (April 27-May 3): 0 mi RUN, 59 mi RIDE
Week 25 (May 4 – 10): 2.6 mi RUN, 16 mi RIDE

RUN: 54.7 miles
BIKE: 555.9 miles

Thankfully, we’ve made “progress” on the chest pain and shortness of breath.  I had a stress test and spirometry done.  Both came back with me passing with flying colors so the doctor has confidently eliminated heart and lungs as the cause of my pain.  I still have the pain, but I’ve been very diligent about taking my NSAID and hoping that will help clear it up.  We are going to revisit it after the school year ends and life quiets down.  Hopefully, things work out!

More regular entries should resume now that track is over.  Hopefully health comes with it!


First flat in a while…I blame Google Maps for its dirt roading…


Anyone know the purpose of these?


Google Maps needs a road bike feature.


First time with this view of Stanley Lake. Beautiful.


Clear Creek was rushing!


Painted Bike Lanes = Awesome.


Squeezing in some work before the storms.


To ride this direction or not? I chose ride!


Flowers are out in bloom.


This is accurate for the past few weeks.


Beautiful day to ride home from Betasso.


Andy breaking in his new Remedy on Link Trail.


Andy’s new whip.


One last day on skis at Vail.


The Wall.

IMG_0060 IMG_0058 IMG_0055 IMG_0053 IMG_0010 IMG_0009

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Week 18: Chaos With a Strong Close

Weekly Summary
– Rough week for the schedule
– Got out for 2 hours on Sunday…woohoo!
– Starting to get excited for summer…Elephant Rock and LT100!

Monday (3/16): 11.6 mi. RIDE, 1 mi RUN
Tuesday (3/17): OFF
Wednesday (3/18):
11.6 mi RIDE
Thursday (3/19):
Friday (3/20):
OFF (Track Meet)
Saturday (3/21):
OFF (Track Meet)
Sunday (3/22):
21.3 mi RIDE

RUN: 1 miles
BIKE: 44.7 miles

2015 TOTALS:
RUN: 40.3 miles
BIKE: 321.1 miles

Monday (3/16): 11.6 mi. RIDE, 1 mi RUN
Strong ride down BV2.  Little bit of running to map out a route as well for the team.  Loving the nice weather!

Tuesday (3/17): OFF

Wednesday (3/18): 11.6 m. https://www.strava.com/activities/270466751
Legs are a bit crushed.  Took it slow today in hopes that they come back.  Not optimistic for any regularity of the next few days with track and the NCAA tournament (Xavier in particular).

Thursday (3/19): OFF
Friday (3/20): OFF (Track Meet)
Saturday (3/21): OFF (Track Meet)

Sunday (3/22): 21.3 mi RIDE:https://www.strava.com/activities/272808717
One of those days where I just kept riding because it was fun.  It was initially a sufferfest with the Coalton Jeep Road climb, a stiff headwind, and dead legs from 16 hours on my feet in the previous 48 hours.  However, I kept telling myself that if I kept riding, it would feel better.  I was lying to myself until I got to the backside of Flatirons Vista.  Despite lacking any downhill ability, I had a blast rolling over the rocks and exploring the technical challenges.  It was a great way to spice up a long ride.  3 hours next week?

Good to be back on dirt!

Good to be back on dirt!

This is much better than defying death by dashing across HWY 93

This is much better than defying death by dashing across HWY 93

It's not biking season until you have to fix a disc brake!

It’s not biking season until you have to fix a disc brake!


This day a year ago...scrambling to finish our track meet.  We failed to do so.

This day a year ago…scrambling to finish our track meet. We failed to do so.

Always forget how great the view is over the first hump at Flatirons Vista

Always forget how great the view is over the first hump at Flatirons Vista

IMG_3962 IMG_3966

Ride Song of the Week:

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Week 16, Week 17: Settling Into the New Normal

Weekly Summary
– Starting to find my routine that works with track season
– Lots of PRs on the bike/CC Bike Path!
– Ride song of the week on the bottom!

Monday (3/2): OFF
Tuesday (3/3): 
3.3 miles RUN
Wednesday (3/4):
Thursday (3/5): 
2.7 miles RUN
Friday (3/6): 
11.6 miles BIKE
Saturday (3/7):
 13.1 miles BIKE
Sunday (3/8):
13.4 miles BIKE

Monday (3/9):
13.5 miles BIKE
Tuesday (3/10):
11.4 miles BIKE
Wednesday (3/11):
Thursday (3/12):
1.7 miles RUN
Friday (3/13):
Saturday (3/14):
11.5 miles BIKE
Sunday (3/15):
21 miles BIKE

Week 16: 6 miles RUN, 38.1 miles BIKE
Week 17: 1.7 miles RUN, 57.4 miles BIKE

RUN: 39.3 miles
BIKE: 276.4 miles

Tuesday, March 3, 2015: https://www.strava.com/activities/262696024
Neighborhood run with the track team.  Running fitness is better.  I don’t notice much pain anymore in my neck etc.  However, the shortness of breath is persistent.  Went to physical therapy today to help with the nerves in my neck.  Main advice was to do traction every day.  My neck looks strong.  However, the PT was not optimistic this would fix all of my symptoms as he hadn’t seen them before.  I’m remaining hopeful as I like to make things difficult for doctors.

Thursday, March 5, 2015: https://www.strava.com/activities/263541987
Typical run.  Nothing too much of note other than its brevity.  Always good to get out.

Friday, March 6, 2015: https://www.strava.com/athlete/calendar?utm_source=top-nav#Mar
Weather was beautiful, but the track hadn’t melted yet so no JV meet.  Took a trip down memory lane by biking from school to Union Station.  I miss that ride every morning.  So much better commuting on 2 wheels as opposed to 4.  I do not miss navigating Florida just east of Quebec during rush hour with more potholes than usual though.

Saturday, March 7, 2015:https://www.strava.com/activities/265232855
Route: BV2.  Bicycle Village (BV) to Union Station where I catch the BV bus.  I will be friends with this route for the coming couple of months.  With the nice weather, I attacked the ride.  Having 30 minutes in between busses motivated me to get going too…  Door to door in 39:39, first time under 40!  Felt good, but definitely bonked at the end.  Needed more food!

Sunday, March 8, 2015: https://www.strava.com/activities/265192783
Trails were unrideable without causing damage so I headed out on the road.  Felt pretty gassed and really out of sync climbing (even though the climbs were minor).  Had planned to go all the way into Boulder and south on Cherryvale, but I cut it short down Mcaslin.  3 days in a row of riding had taken its toll…but you gotta take advantage this time of year!

Monday, March 9, 2015:https://www.strava.com/activities/265766671
I’m a big believer in teaching your body routine.  Traditionally, I take Monday’s off because the kids have their biggest workout of the week that day and it takes a while to get through.  However, C’s schedule has dictated otherwise lately.  It’s taken my body a bit to get adjusted to it.  Another trip down the BV2 route…another bonk.  Gotta figure out my nutrition during the day so I can finish these rides!  39:36 today.  3 second PR

Tuesday, March 10, 2015: https://www.strava.com/activities/266242536
Boom!  Finally connected the dots for a good ride.  Route PR for BV2 at 36:11…massive 3:25 off my previous best.  Got to the bus as it was leaving and felt great.  Could have gone farther.

Thursday, March 12, 2015: https://www.strava.com/activities/267221015
Legs have been crushed by Tuesday’s effort.  I was lazy when I got home and didn’t stretch.    Just did a quick run chatting with my athletes so I could shake out my legs.  It was tough…they dropped me frequently.

The finish line for BV2.

The finish line for BV2.

Saturday, March 13, 2015: https://www.strava.com/activities/268630607
Wildly successful track meet today and dropped another PR down BV2.  34:10!  Helped big time by the 30 minute bus schedule again.  That’s a hell of a motivator.  Felt great.  Was on an emotional high with the PR/first time averaging over 20 mph on a decent ride.

Sunday, March 14, 2015: https://www.strava.com/activities/268712935
Kinda Dirty Bismarck…Started off great with a nice dirt climb up the Coalton Jeep Road.  Then all of the good single track was closed so I went around on 128 and 93.  Couldn’t get back on til I was almost back to Superior.  Oh well.  It was a gorgeous day.  I had great music on and relatively loneliness on the trails.  Today was a day that reminds me why I bike.


Pavement on the fat tires.

IMG_3904 IMG_3901 2

Ride Music of the Week: 

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Week 15: Reaching for Routine

Weekly Summary:
– Track season started…so of course it won’t stop snowing.
– Some sense of routine this week…prioritizing training and “me” time
– Much more running than biking…got show kids the routes!

Monday (2/23): Off
Tuesday (2/24): 1.5 mile RUN
Wednesday (2/25): 2.2 mile RUN
Thursday (2/26):  Off
Friday (2/27): 1 mile RUN
Saturday (2/28): 3×10:00 Tempo RIDE
Sunday (3/1): 3 mile SNOWSHOE

RUN: 4.7 miles
BIKE: 19 miles

2015 TOTALS:
RUN: 31.6 miles
BIKE: 180.9 miles

Tuesday, February 24, 2015 – 1.5 mile RUN
Hodgepodge running day.  You grow to love these days as a coach.  Quick run over to Wetlands to check out the conditions there…no bueno.  Hard, rutted ice.  Ankle twisting heaven.  Back to Utah Park to measure out a 1000 meter loop.  At least had a decent idea of what would work.  Just ended up trimming down our 1200 meter loop to 1000.  Love running in this weather!

Wednesday, February 25,2015 – 2.2 miles RUN
Bring on the snow!  Sent the athletes out in decent conditions.  Light snow for the first 15 minutes…and then the front came through.  Finished the run with a 1 sided face-snow-beard…on the windy side of course.  Several athletes finished with newly whitened hair as the snow picked up.  Felt good and still enjoy this weather for running.

Friday, February 27, 2015 – 1 mile RUN
Quick run to map out the parking lot for our Mile Time Trial.  Quick 2 loops, which the kids promptly crushed me on.

Saturday, February 28, 2015 – 3×10:00 Tempo
Stats: Int1-131 bpm, Int2-139 bpm, Int3-147bpm
Felt strong.  Really enjoying this workout as a benchmark workout to track my growth.  Also discovered the Cyclometer App (https://abvio.com/cyclemeter/).  100 million times better than Strava Premium and only costs 5 bucks a YEAR as opposed to Strava’s 50+ bucks

Sunday, March 1, 2015 – 3 mile Snowshoe
Beautiful day outside of Ned.  Pictures to come later this week once I’ve cleaned them up.  PLENTY of snow up high.  Up to 4 feet in spots.  Just a quick hike up towards the Hessie trailhead until it was time to turn around.  Cross training is one of the most underrated parts of winter.  Snow is a close second…in the high country.  FREE THE ROADS!

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Weeks 11, 12, 13, 14: Struggling to get back on track

Weekly Summary:
– Life got crazy…bad combination with returning from chest pain diagnosis
– Weather has been great for some longish rides
– Chest pain is confirmed: Stenosis and Forminal Narrowing between the C3-C4-C5 nerves

Monday (1/26): Off
Tuesday (1/27): 12.5 mile BIKE
Wednesday (1/28): Weight Room
Thursday (1/29):  3.9 mile BIKE/12.2 mile BIKE
Friday (1/30): 5.4 mile BIKE (Mass Transit Enduro)
Saturday (1/31): 1.4 mile RUN
Sunday (2/1): Off

Monday (2/2): Off
Tuesday (2/3): Bodyweight Core Lift
Wednesday (2/4): 13.2 mile BIKE/Weight Room
Thursday (2/5): 3.0 mile RUN
Friday (2/6): Off
Saturday (2/7): 3.4 mile RUN
Sunday (2/8): Off

Monday (2/9): Off
Tuesday (2/10): 11.7 mile BIKE
Wednesday (2/11): Off
Thursday (2/12): 2.6 mile RUN
Friday (2/13): Off
Saturday (2/14): Snowboard, Crested Butte, 11,249 vertical
Sunday (2/15): Snowboard, Crested Butte, 10,660 vertical

Monday (2/16): 2 mile snowshoe
Tuesday (2/17): OFF
Wednesday (2/18): OFF
Thursday (2/19):
11.6 mile BIKE
Friday (2/20):
Saturday (2/21):
20 mile BIKE
Sunday (2/22):

Week 11: 1.4 miles RUN, 33 miles BIKE
Week 12: 6.4 miles RUN, 13.2 miles BIKE
Week 13: 2.6 mile RUN, 11.7 miles BIKE
Week 14: 0 mile RUN, 31.6 miles BIKE

2015 TOTALS:
Run: 27.2 miles
Bike: 161.9 miles

Been traveling the last 3 weekends.  Columbus.  San Francisco.  Crested Butte.  Consistency in training has been challenging to say the least.  It doesn’t help that the weekends keep being 60-70 degrees and I’m out of town for them.  Now it seems that winter has finally arrived with 6 inches of snow on Monday and 12 in+ in the forecast for this weekend.  Guess its time to finally get the trainer out of the closet.

With this being a 4 week entry, I’ll focus on the highlights.

Friday, January 30, 2014 (https://www.strava.com/activities/248113753)
Christine was up in Vail so she had the car today.  My job was to get from the house in Superior to school in Aurora by 7 AM.  I left the house at 5 AM for a quick 1.5 mile bike to the bus.


The completion of Stage 1.


Urban road/mountain biking.

Everything went smoothly up to that point.  Got in early enough to make it to Starbucks for a drink.  Always a treat to explore downtown at 6 AM in the morning.  As I was riding back to the Convention Center station, I saw my train coming the other way so I knew I was good on time.  Within a few minutes, I was on it and heading southbound.


The train dropped me off in the pre-dawn darkness and I made my way on the familiar 2 mile path towards school.  Ultimately, the trip took 1:47 and was enjoyable.  However, it will not be happening on a regular basis.

Saturday, February 7, 2015 (https://www.strava.com/activities/251643054)

Had a few extra minutes in SF after dropping off C for brunch.  I hadn’t realized how close we usually stay to Lombard street so I ran a loop up the hill towards it and then down the coast.  It was the only gorgeous day of the weekend.  Felt great and was pleasantly surprised at how smooth I was able to climb up the hill.



Yup…it’s steep. Stairs down the side make it easier.

Interesting thing happened on the long downhill.  As I reached the bottom, my chest pain reached one the highest levels its ever been.  Enough to freak me out a little bit, even though I’m confident its a nerve issue now.  However, as a reflected back on the run, I began to wonder if the pounding on the long, concrete downhill had caused me to somehow compact the nerve or impact it enough to cause pain.  The pain eased after a little bit of walking.

Long downhill runout to the water.

Long downhill runout to the water.

Ran up and over Fort Mason and got a great view of the bridge on the way home.  Finished with a good sweat (we don’t get that very often in the dry Colorado air).


Tuesday, February 10, 2015 (https://www.strava.com/activities/253255307)
With the days getting longer, I’m finally able to start squeezing in longer mountain bike rides at Coalton.  Took advantage of the dry weather to complete the first “Triple Gate.”  Felt good to get 2 climbs in as opposed to the usual out and back.

Legs felt strong and had several PRs on the first climb.  Got blown up by a hardtail and took a little offense to it so I matched him for a little while and had a strong finish.  Couldn’t keep up across the top though.  Gotta build that pedaling endurance to attack the flats.

Beautiful sunset to finish it up though.  Can’t ask for anything better.

IMG_3602 IMG_3604 IMG_3608

Presidents Weekend
Got to enjoy one of our favorite Colorado towns in Crested Butte.  The snow was not great, but we were still able to squeeze in a few bump runs and get a decent workout in.  Either way, always nice to be outside!


February 21, 2015: 3×10:00 Tempo @ >150 bpm
Getting back in the groove of things now that the parents have booked their flights.  I had definitely fallen into a little bit of a rut with the travel and constant doctor visits for my chest.  Now that we know what the pain is, I’ve scheduled a physical therapy appointment (PT…my favorite!  Somewhere Mike and Jody are laughing).  Hopefully, we can get a handle on the pain, but for now, I’m committing to work through because it won’t get worse.

I ate this workout up.  Look forward to coming back to it in a few weeks.  Would have liked to get my heart rate closer to 170, but struggled to do so.

Hopefully we can melt off the 14+inches of snow (still have 12+ hours to go) and I can get some solid riding in outside.  The forecast doesn’t look good though.  Either way…Elephant Rock in 104 days, Leadville in 174 days.  Lets go!



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Week 9 and Week 10: A Detour From the Plan

Weekly Summary:
– Summarizing 2 weeks because one turned into an off week
– Chest pain situation has a new lead…vertebrae/pinched nerves
– Mixed bag training wise, but closed with a very strong ride today (1/25)

Monday (1/12): 2.2 mile RUN+weights
Tuesday (1/13): Off
Wednesday (1/14): 5 mile RUN
Thursday (1/15): 8.7 mile BIKE
Friday (1/16): 5.3 mile BIKE
Saturday (1/17): Skiing, 10,291 vert.
Sunday (1/18): Off
Monday (1/19): Off
Tuesday (1/20): Off
Wednesday (1/21): Off
Thursday (1/22): Off
Friday (1/23): Off
Saturday (1/24): 8.5 mile BIKE
Sunday (1/25): 20 mile BIKE

Week 9: 7.2 mile RUN, 14 mile BIKE
Week 10: 0 mile RUN, 28.5 mile BIKE

2015 TOTALS:
Run: 16.8 miles
Bike: 72.4 miles

Monday: 2.2 mile run(https://www.strava.com/activities/240310296)
Legs we’re heavy, but nothing of note today.  Running is definitely getting easier!  30 minute lift (Lift Day 1) with my XC kids to close it out.  Core is rounding into shape.

Tuesday: Off

Wednesday: 5 mile run (https://www.strava.com/activities/241172471)
Notably faster than last time!  Took around 48 minutes on January 1…43 minutes today!  Not having to deal with a couple inches of snow definitely helped, but I will take the progress.  Legs felt strong climbing up the Superior side (9:45 for the climb).  Good exercise in mental toughness as well.  I’ve gotten a lot better at it when I’m on the bike, but seem to have lost a lot my confidence running to put my head down and climb.

See if you can find the lonely cow who wasn't allowed to eat...

See if you can find the lonely cows who weren’t allowed to eat…

Thursday: 8.7 mile bike (https://www.strava.com/activities/241575301)
Christine’s Loop.  Matched my time pretty closely from last time, but I was focusing on keeping my heart rate down (below 150 bpm) as the chest pain has been more consistent lately and I’m not sure what’s causing it.

Suburban view of Longs.

Suburban view of Longs.

Friday: 5.3 mile bike (https://www.strava.com/activities/241948339)
Hoped to ride Cherry Creek Bike Park, but the mud won this one.  Dilly dallied in the park for a little bit, but finally gave up and just did a little road riding through Cherry Creek State Park.

Saturday: Vail, Day 4 (10,291 vert. feet)
Great day of skiing.  Worked hard and made some improvements on the twin sticks!

Sunday: Off


Monday – Friday: Off
Had hoped to ride for a while on Monday with the 60 degree weather, but woke up to the worst chest pain in a while and a sense of weakness in my left hand.  Decided at this point to scrap the week and see if things improved.  Also got back in to see my doctor and with my vitals being strong (Pulse: 60, BP: 104/60, 99% O2) he shifted away from the heart and towards a potential compressive nerve in my C3-C4-C5 area of my spine.  X-ray somewhat confirmed and I have an MRI scheduled to fully confirm.

This makes a lot more sense to me as though nerves control everything that are my symptoms.  I’m optimistic for the first time in a while regarding this pain.  As it continued to progress, I was beginning to feel pretty negative about the upcoming season and getting worried that racing may not be in the cards.  Now that the heart is eliminated, I can trust my effort and develop a plan to improve the pinched nerve.

Saturday: 8.5 mile ride (https://www.strava.com/activities/245428296)
Reintroduction ride.  Felt OK, but man was it windy.  Forgot to turn Strava on until I got to the post office.

Sunday: 20 mile ride (https://www.strava.com/activities/246058062)
Talk about an emotional boost.  After the off week and the improved diagnosis, I was feeling optimistic and this ride was exactly what the doctor ordered.  60 degrees and dry on a beautiful Colorado morning.  I rode most of the ride in endurance, just spinning the legs out and enjoying being outside.  I actually had to talk myself out of heading into Boulder so that I didn’t over commit myself.  I felt fresh enough to attack the climb from Cherryvale up Marshall Rd and took 9 seconds off my PR (6:42) set a few days before the Leadville 50 in 2014.

All in all, excited to have a firmed grasp on what is going on with my body.  Looking forward to healing and getting stronger.

One of my favorite views in Colorado....coming down S. Boulder Road.

One of my favorite views in Colorado….coming down S. Boulder Road.

Mountains were looking great today!

Mountains were looking great today!

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Week 8: Recovery Week!

Weekly Summary
– Low energy level a lot of the time, so I rearranged some things
– Chest pain came back this week, but still doesn’t affect exercise.  It did affect me mentally though.
– Muddiest ride of my life led to barb wire fence hopping on Sunday

Monday (1/5): 1.6 mile RUN
Tuesday (1/6): 8.6 mile BIKE
Wednesday (1/7): Off (Sick)
Thursday (1/8): 3 mile RUN
Friday (1/9): Off
Saturday (1/10): 9.5 mile BIKE
Sunday (1/11): 18.7 mi BIKE

Run: 4.6 miles
Bike: 36.9 miles

2015 TOTAL:
Run: 9.6 miles
Bike: 43.9 miles

Monday: 1.6 mile run (https://www.strava.com/activities/238599341)
Easy warm up run.  Very nervous about chest pain so I forced myself to take it slow.  CP didn’t get worse or affect the run at all.  Quick day in the weight room on the finish.

Tuesday: 8.6 mile bike (https://www.strava.com/activities/237743482)
New loop: Christine’s loop.  Enjoyed being able to take advantage of the extended sunlight and change up the loop so I’m not just racing to the gate and back.  Also has a 2 decent climbs of about a mile each that create some variety in the loop.  Catching sunsets on top of Coalton never gets old though!

Things were a bit breezy today.

Things were a bit breezy today.

Getting warmed out to go duck hunting with the Buckeyes!

Getting warmed out to go duck hunting with the Buckeyes!

Wednesday: Off
Feeling worn down, listening to my body and took the day off.  Early to bed!

Thursday: 3 mile run (https://www.strava.com/activities/238599348)
Easily the best run of the past 8 weeks fitness wise.  I didn’t feel great (felt pretty crappy actually) but my miles were 8:08, 8:04, 9:05 for a total time of 25:33.  Nothing spectacular in the grand scheme of things, but the times are getting better.  Began to add drills in as well.  Only thing of note though was a strange heart beat at the end that seemed to skip a beat every 7th beat.  I’ll be keeping on eye on it going forward.

Friday: Off
Looking forward to a decent weekend with some longer rides!

Saturday: 9.5 mile bike (https://www.strava.com/activities/239345825)
Absolutely gorgeous Colorado day.  Did a quick out and back with Christine.  Things were a bit muddy from the snowmelt, but nothing too bad.  Legs felt heavy, but did eventually get warmed up.  Always a good day when I get to ride with my wife!


Sunday: 18.7 mile bike (https://www.strava.com/activities/239874863)
Holy mud Batman!  Went out for a ride thinking it would be a bit drier than yesterday.  I was correct for the first 4 miles and then the wheels came off.  I was hoping to do a Dirty Bismarck and take my time in doing so.  Something nice in not worrying about speed and just going out for a couple hours.  There is also something fun in having your ho-hum Sunday ride turn into a journey.  Ultimately I bailed about a mile into the High Plains section of the trail.  It was just too muddy and I didn’t want to trash the trail.

The rest of the ride was a mix of road/muddy single track and then the 2.5 mile climb up Marshall Road.  All in all, not a bad day.  Maggie got a good wash and I felt a lot stronger and tougher when I was done!

IMG_3319 IMG_3320 IMG_5951 IMG_3370 IMG_3363 IMG_3322

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