Reflection

Got to Lawrence Ks. on Wednesday after 2 days of biking some 200 plus miles (8hrs on Tuesday and 5 hrs on Wednesday). I had a good push from Mother Nature on both days which was a factor in the good speed I was able to maintain. There were long stretches that held 20 miles per hour without feeling like I was putting much effort into it. The bike handled beautifully.  I ate (constantly it seems) oranges, bananas, trail mix, strawberries, blueberries and baked potatoes. I drank gator ade and water (froze several bottles over night to keep them cold longer) while riding then stopped every 20-25 miles for coffee. I dumped water on my head to stay cool.
Traffic was very cooperative. Most drivers made extra room and/or slowed as they approached from behind. Most of the ride was on the highway but I did jump over on the Prairie Spirit Trail (a 51 mile bike trail built on an old railroad bed from Iola Kansas to Garnett, Kansas. Travel on the trail was much slower so I got back on the highway when the shoulder was wide. I hope to do a family ride on the Prairie Spirit someday. The trail was well shaded, safe and offered some awesome scenery and wild-life.
The biggest thrill on the bike was going down the big hill south of Lawrence. I was already pumped to be getting so close (5 miles out) but to get up to 40-45 mph for nearly a minute was sooo exciting!
The visit with Cara and the boys made this trip very special. Great food as always.Watching the boys, reading to them, drawing,talking and playing in the sand box and splashing in the pool.
Brenda came on Saturday and we loaded up the bike on Sunday and went home. On the way back by car, the road looked so familiar, as if riding it by bike had somehow made it mine.

34/100

Ran 11 this morning, weights later today.
A total of 34 running and 100 biking this week.
Biking 95 on Tuesday and 100 more on Wednesday.

8k win

Won the Inola Run for St. Jude in 29:37. Easy does it the whole way. Knew I wasn't ready for any blazing time so I'm pleased with this result.

Bike 48 run 9

Tuesday afternoon for the ride, Wednesday morning for the run. The longer rides are making a difference in my fitness. Weights later today.

75 miles

After running 7 miles each of the past 2 days,(25 for the week) I rode 75 miles today(163 for the week). I cruised into Kansas after stopping for a short visit with Dad in Nowata. The steady south wind made for some fast riding. Along one section of the highway I timed consecutive miles at a 3-4 minutes per mile clip. I had planned to ride until I got tired then call for Brenda to rescue me from having to ride back into that strong wind. Honestly I never got tired, I just ran out of safe roads. The smooth asphalt shoulder turned into a gravel heap paralleling the highway so instead of risking getting splattered by the big rigs flying south to the Kansas City region, I pulled over and called for Brenda.
Along the way I drank 3 gatorades ,two botttles of water (pre-froze over night) and ate two oranges, 2 bananas a butterfinger candy bar and some nut/raisin trail mix.
My panniers seem plenty large enough for the provisions,first aid bag, tools,toilet paper,soap, towel and a few extra items of clothing. I still need to load a small tent/sleeping bag on the front rack for any over night trips I may take in the future.
The trips I took earlier in the week were more hilly and gave a more realistic picture of the winds I will be facing (literally) on longer trips.

Half-a-hundred

Took off at 3 p.m.on my bike. Went to Inola on hwy 88 via flint road, then east into a steady head-wind (12 miles) to Chouteau on 412, then north to Pryor on 69, then west back to the house on 20.
50 and 1/2 miles according to mapmyride.
With 1 coffee stop at chouteau and a water break 10 miles from home, it took 4 hours and 10 minutes.
250 minutes for 50 miles. I've been planning on traveling at 5:30 to 6 minutes per mile (with breaks included)  and with more weight in the panniers, for a 100 mile trip, so this looks do-able.

10 and 38 and lifting some weight (s)

Ran 10 in high humidity yesterday, biked 38 in the warm wind today. Weights later this eve.
Greenrok, I do have 1 pair of padded spandex that I'm trying to keep laundered. Yes they do help. No new bike. I've been riding my Schwinn Sierra with panniers semi-loaded. Getting ready for a little road trip.  

Wheelin'

Biked 15 miles on Monday, 16 on Tuesday and weight routine,40 on Wednesday ran 8 on Thursday and biked 23 today,with weights scheduled for later.
the wind is such a factor in efficiency and speed.
On another note,ugly sinus leak. hope it's a short-lived thing.