1/2/17

Endurance ride with Tara & 2016 Exercise Review...

Tara suited up and braved the weather with me yesterday for New Years Day. I had a scheduled 4 hour ride to finish up two weeks of intense training before going into a rest and recovery week. Temperatures were in the 34-38 degree range on our ride, but off we went around 12 noon to see how many miles we could get in on our road bikes. Knowing that temperatures will drop this week into the teens and 20's, we figured this might be it for our Winter outside long road rides. Who knows?

I failed to follow my nutritional instructions of taking in 2 calories per pound of body weight per hour on this ride. I started with 5 gels, and Tara had some granola bars. I managed to eat only 3 gels, and one granola bar which was not enough for the pace we were going. I should have fueled up at Casey's in Carlisle while we were there earlier. Regardless, at 3 hours and 15 minutes into the ride I felt like the rug was suddenly pulled out from under me.

We stopped for a snack at Banner Pits...

Ride

We rolled back to the house with Tara going strong, and me in full survival mode trying to stay within 100 yards of her. Tara's toes were cold so she peeled off a few blocks from our house, and finished with 46 miles. I went out to the west side of town for another 5 miles to get the full 4 hours as scheduled. Thus began the 2017 riding for both of us.

Nothing another pastrami pizza couldn't take care of after a hot shower.

December Riding

December was one of my top three months for 2016 in terms of total hours and miles. Singletrack was favorable for some nice dirt riding during the first couple of weeks before round one of snow hit. It's been too warm and muddy since then, but between the road bike, the trainer in the basement, and the mountain bike on gravel and pavement - I managed to log a good month of riding to wrap up the year.

December 1st 14.1 Miles -- Duration 1:30:33
December 2nd 9.44 Miles -- Duration 00:43:48
December 3rd 17.3 Miles -- Duration 2:00:37
December 4th 21.0 Miles -- Duration 1:40:34
December 6th 7.52 Miles -- Duration 00:40:23
December 7th 11.5 Miles -- Duration 1:22:40
December 8th 9.39 Miles -- Duration 1:08:05
December 10th 21.9 Miles -- Duration 1:09:58
December 11th 19.3 Miles -- Duration 1:00:58
December 13th 16.1 Miles -- Duration 00:51:58
December 14th 9.67 Miles -- Duration 00:54:46
December 15th 12.0 Miles -- Duration 1:25:46
December 16th 21.3 Miles -- Duration 1:12:53
December 17th 22.3 Miles -- Duration 1:14:59
December 18th 28.6 Miles -- Duration 1:41:58
December 20th 30.36 Miles -- Duration 1:39:54
December 21st 18.5 Miles -- Duration 1:00:58
December 22nd 54.7 Miles -- Duration 4:01:53
December 23rd 9.01 Miles -- Duration 00:32:58
December 24th 28.5 Miles -- Duration 1:29:59
December 25th 32.1 Miles -- Duration 2:29:34
December 27th 29.0 Miles -- Duration 2:02:56
December 28th 18.9 Miles -- Duration 1:36:48
December 29th 21.1 Miles -- Duration 1:30:04
December 30th 5.77 Miles -- Duration 00:30:50
December 31st 33.4 Miles -- Duration 2:31:04

December Total Miles: 522.76
December Total Duration: 38:06:54

2016

Looks like I averaged about 8 hours and 17 minutes per week during 2016...

Duration by Week 2016

Fitness History 2017

Full monthly hours total which includes my bike riding, weights, yoga, and walking...

2016 Exercise Hours

2016 ended up being about 50 hours less total exercise than my previous two years both were. Lots of trail work at Banner Pits, and Lake Ahquabi accounted for some of that, as did travel to California on three separate trips. In spite of that, I felt stronger on the bike in 2016 than I did in 2015.

Here's to everyone enjoying their exercise and cycling in 2017!!!

12/31/16

2017: Happy New Year!!!!!

HNY

Ah, yes. One of those year end wrap up posts on a blog that yada, yada, yada about what happened in 2016, and what one hopes for in 2017 yada, yada, yada. If and when I do it, it is more for an electronic journal for myself to look back on and bring up memories.

I'll sum up 2016 in two words: It was.

Enough said about that as all my blog posts pretty much covered what it was, another trip around the sun filled with fun, sadness due to loss, the full gamut of emotions when beloved family pets move on, wonderful news for our children, and life's eventful journey. I don't mean to be pessimistic about our year and not sum it up with a long blog post as it was a good year filled with wonderful trips, events, family, friendships, and transitions including saying goodbye to Tara's father. I just covered most of it in the previous posts, so no point in rehashing it all.

I'll sum up what I hope 2017 will be in three words: It will be.

Yes. It will be filled again with work, trips, reaching goals, transitions, and our attempt at enjoying it all as it comes.

Married for 27 Years

We did celebrate our 27th Wedding Anniversary yesterday with a quiet evening at home with our children. Tara had ordered a pastrami from Katz's Delicatessen in New York  City as my Christmas gift. We had a wonderful meal on Thursday night with it, and decided to take on making our own version of Speedy Romeo's pastrami pizza last night with some of the leftovers. It was so good, I believe we will make another for New Years Day. It was actually Alexa's recommendation, and the pastrami pie had been featured on Food Network. Here's a blog about the Jewish Mash-Up including links to plenty of "how to make its". There's a link to the Food Network video, and we ended up making our own version (including olives) for a romping, stomping amazing pizza!

Before going in the 425 oven...

Prepped

And after 20 minutes of baking...

Untitled

It's hard to portray how delicious this was, but the red kraut, olives, fontina cheese, thousand island dressing, bechamel sauce, Katz's pastrami, and the everything bagel spices just makes for a tremendous burst of flavor on everyone's favorite - pizza! It's a keeper for sure in this household.

Of course, Noel wanted to help with cleaning up and rinsing the dishes...

Noel helping with rinse



Thanks and Kudos to Rasmussen Bike Shop in Des Moines!

After spending 4 years of riding the Specialized Roubaix Big Red Fire Truck 64cm road bike on pavement, gravel, grass for some cross races, fire roads in Germany, paths and roads in California, Arizona, Colorado, South Dakota, Iowa, Utah in Winter, Fall, Summer, Spring, rain, snow, salt, sand, humidity, my sweat dripped all over it, a few RAGBRAIs - I figured it was time for a new chain, cassette, rings, BB, brake pads, cables, housing, new tires, clean up, etc... .

It wasn't shifting so well and I knew it was time, so Matt ordered the parts last week, and I took it up this week to get the overhaul. Sure, a new bike is always at the back of one's mind, but I love this bike as it gets most of my pedaling action of all my bikes and fits me well. All the new parts and labor to spruce it up was in the $500 - $600 range which is a lot less than a new bike at $2K plus. When I picked it up and paid, Sterling said "Wow, Bruce. You've got a new bike." which is actually how it feels out on the pavement. Shifting is once again flawless, and the CGR post gobbles up enough of the cracks and bumps to make me smile on this endurance bike.

While they did it, I wanted to go from the OE white bar tape and saddle, to black which is more practical in terms of not showing dirt. The white looked cool when new, but was an eye sore the past 4 years no matter how much I tried to keep it looking clean. So I moved over the black WTB Volt and Specialized CGR post from the Dos Niner (which now has the Thudbuster and another WTB saddle on it) to the road bike, and had Rassy's put on the Lizard Skin black 3.2mm bar tape.

It went from looking like this...

LetItOut!

To looking like this...

Bike

I'll get 2 1/2 hours out in the cold today on the bike, take a nap, then go to dinner in Des Moines tonight with Tara and friends before we all head to the Symphony Concert at 8 pm. That's our New Years Eve celebration.

Have a Happy New Year everyone!


12/23/16

Winter has arrived...

Fall riding and season is over as the equinox ushered in the official start of Winter this week. Winter Solstice. Shortest day of the year (in terms of daylight). My peak for off season weight gain (tacked on 6.8% of my ideal racing weight this Fall with some good eats). It also marks when I put the snow tires on the cars. In addition, Solstice brought some fond memories as it would have been my Dad's 90th birthday.

That being said - Winter is here.

We have been through an emotional transition in our families with loss, and are focused on new growth going forward. Our son adopted a dog from the AHeinz57 Pet Rescue and Transport group out of De Soto, Iowa. Her name is Noel (as in the French word for a Christmas Carol) and she is busy carrying every shoe she can find in the house as a prize she thinks she is entitled to have.

Noel

Minimal lights and no ornaments are on the tree this year as Noel is fascinated with chewing whatever she can chew on - and she enjoys drinking the water out of the tree stand.

I think I got a record number of laps in at Banner Pits in the September - December time frame this year thanks to favorable weather, my new set of lights, and the trail having been in great riding shape.

BannerCold

55 degrees and a Thunderstorm on Christmas Day ought to leave our trails in muddy messy conditions, but hopefully things will dry out next week.

With the start of Winter also comes the start of my training for the 2017 season. This is week one of a 12 week plan. Monday was day one which had me doing 40 squats, 40 deadlifts, 40 bench presses, 40 hamstring curls, and 30 minutes of core work. It's taken until today for me to clear the DOMS (delayed onset muscle soreness). Ouch! Tuesday was my annual Power and Heart Rate Test to see where I am as I begin the new season training. I was surprised to find myself score a number 5 watts higher than the two previous years to start the Winter training. Small gain in terms of my starting point, but probably due to some good Fall riding I was able to enjoy that kept my FTP tuned up. Wednesday was a 60 minute recovery spin. Due to the forecast for Sunday, I swapped Sunday's scheduled workout with Thursday's and took advantage of the sunshine and 40 degrees to get my 4 hour Zone 2 ride yesterday. I was happy that my legs had 55 miles in them out in the wind and hills to knock out the ride.

Who has 4 hours to ride a bike during the work week? Well, this is all due to our semester break giving me the time to load up all the training hours that the final two weeks of December and first week of January allows. That being said, it looks like 2016 will come in about 50 hours less on the bike than 2015 and 2014. More on that later, but suffice it to say I am slogging out week one of my LWCoaching.com training plan this week.

After four years of riding the Specialized Roubaix, I decided it was time for a new chain, cassette, rings, brake pads, new tires, and a tune up. So the parts were ordered at Rasmussen's Bike Shop in Des Moines, and I will take the bike up to drop it off for the update. I'm switching from the white bar tape to black as well since white - which looks cool - is pretty impractical when it comes to dirt, and sweat.

The Roubaix sees the most miles and hours out of all of my bikes I own. It has been a great work horse the past four years. Whether it is a training ride, a fun ride, a group ride, a gravel ride, RAGBRAI, or a simple commute - the Big Red Fire Truck (size XXXL 64cm) Roubaix has served me well.

SchordorfBikeCommute

The tune up and new components ought to freshen it up.

A very Merry Christmas to all!

12/10/16

I am all lit up...

So much for the beautiful Fall mountain biking conditions. Anyone who missed out, really missed out this year as the conditions were beyond excellent.

Snow hit this morning and looks like it will accumulate enough to end the Fall fun I have been having out at Banner Pits. I've logged 35 laps at Summerset alone from September to now, plus Center Trails, and Lake Ahquabi saw plenty of attention from my bike as well. We had very dry singletrack this Fall all over Central Iowa coupled with a lot of perfect temperatures which kept the freeze-thaw cycle out of the equation for mountain biking. In my opinion, it has been the best conditions for Fall riding in the past 14 years. It was the 2nd warmest November on record here in Iowa, and last Friday it was 55 degrees on December 2nd as well as around 50+ on Monday, December 5th to wrap it all up. Then the mercury suddenly dropped down below freezing the next day which meant the trails were dry, frozen, and perfect goodness for this past week for anyone with cold weather riding gear to wear. Temperatures in the teens and twenty's are my favorite as long as there is no snow on the trail.

After the time change, I pulled out my old trusted Niterider MiNewts to keep the trail lit for my road biking and my mountain biking. Realizing that their combined maximum of 650 lumens wasn't really enough to allow me to go full speed on the singletrack, I decided to upgrade these 8-10 year old lights. The MiNewt XT duals on my bar put out a maximum of 300 lumens on high, and 184 lumens on low.

MiNewts

The MiNewt helmet light could throw out a maximum of 350 lumens on high, 200 on medium, and 125 on low. The combination was enough to keep me in business for the occasional Fall/Winter/Spring night ride, or some of the 24 hour races I did way back when I bought them. However, I figured it was time to upgrade since bike lights with lumens in the 2000 - 6000 range were easily available and the same price as my old MiNewts that served me so well.

Enter, my decision to get the ituo combination of their new XP4 for the bar, and the XP3 for the helmet. On high, the combo provides 5400 lumens!!!! Let's just say that on high and on medium, I have felt super safe as I can see everything and go at race speed with no worries. It's like having a car on the singletrack with the beams on high! I paid around $450 for the three Niterider lights at the time I bought them all those years ago. The price on the ituo combination of the XP4 and the XP3 was $459 for 8.3 times the amount of lumens!

It's a sweet time to upgrade IMO.

Here's the XP4 on my bar...

Ituo XP4

Here are my helmets side by side with the MiNewt on the left, and the new XP3 on the right...

Ituo vs minewt

The ituo USA representative, Keith Robinson, lives in the Quad City area and was kind enough to answer all of my questions and make a recommendation for me. My Niteriders have the Cool Light LED's which are great for riding on pavement where the slight blue tint works best. On singletrack, the ituo representative (Keith) told me that their lights use the NW or Natural White LED's which keep the color of what you see in the forest, and removes some of the flatness of the terrain contour. I trusted him and am glad I did.

The lights are excellent!

Lights arrived a couple of days after my order...

Ituo

Small footprint for such a huge light throw...

Palm

I use a Topeak gas tank pack on my bike to hold the battery for the bar light, and I toss the helmet light battery in my jersey pocket (or Camelbak).

Here is the review that Keith did on the XP4 (and he had the XP3 on as well). Below is a video he made at Illiniwek Forest Preserve across the Mississippi River in Illinois (and also some video at Sunderbruch Park in Iowa that Keith made with a pair of XP3's). The videos helped convince me to go with the ituo lights as the terrain, foliage, and dirt at Illiniwek and Sunderbruch are very similar to what we have here in Central Iowa.

Illiniwek XP4 & XP3 combo...



Sunderbruch Park XP3 & XP3 combo...



I have two evening rides under my belt with these lights, and all I can say is they are fantastic. Run time allows me to get three laps at Banner on full power, or a lot longer if I use the medium setting. Perfect for my needs of 1 - 3 hour rides. I highly recommend ituo lights for any of you considering an upgrade.

My hope is that what little snow we do get will not completely stop my riding. I would imagine a walking lap around the singletrack with the jet pack blower would remove the white stuff.... ;-)

11/30/16

November Wrap!

I will start with the lighter side of wrapping up November.

Bike riding in the second warmest November in history here in Iowa.

The month of November looked much like October and September did in terms of how many miles and how many hours I got to enjoy on the bike with my work and travel schedule. The weather was wonderful - being a record month for warm temperatures and all - allowing me to ride outside whenever I wanted to go for a ride in Iowa. Of course, with the time change, I had to charge up the lights so I could get some after work rides in now that the sun sets before 5 pm. Most of these were "for fun" Fall rides, and to help keep most of the blubber at bay that I tend to gain this time of year.

One of my local tracks, Banner Pits, has remained in good shape this Fall, and I took full advantage of it.

Banner Fall riding...

We will soon have frozen tread to ride as temperatures dip below the freezing mark next week.

November 3rd 18.2 Miles -- Duration 1:14:24
November 4th 12.7 Miles -- Duration 00:59:08
November 5th 14.59 Miles -- Duration 1:30:35 (MTB Race)
November 6th 37.7 Miles -- Duration 2:43:43
November 8th 9.01 Miles -- Duration 00:29:58
November 10th 9.54 Miles -- Duration 1:03:10 (MTB)
November 12th 18.7 Miles -- Duration 2:06:02 (MTB)
November 13th 20.6 Miles -- Duration 2:04:03 (MTB)
November 16th 12.9 Miles -- Duration 00:55:25
November 17th 11.5 Miles -- Duration 1:16:58 (MTB)
November 19th 9.0 Miles -- Duration 1:03:45 (MTB)
November 21st 10.2 Miles -- Duration 00:43:38
November 22nd 18.6 Miles -- Duration 1:18:27
November 24th 13.1 Miles -- Duration 00:50:00
November 26th 10.3 Miles -- Duration 00:35:00 (HIIT)
November 27th 20.3 Miles -- Duration 1:00:00
November 28th 33.8 Miles -- Duration 2:28:00
November 30th 19.6 Miles -- Duration 1:04:58

November Total Miles: 300.34
November Total Duration: 23:27:14

That's it for the bike wrap up.

Now on to the emotional part of the month...

We flew out as a family and spent Thanksgiving in the San Francisco Bay Area. The Starr family celebrated Thanksgiving dinner on Gary and Nancy Starr's houseboat in Sausalito.

Outside on the dock to take the grand tour of the neighborhood - Bruce & Tara with her cousin Penny, and her husband Dave Audick.

Bruce&Dave with Cousins Tara&Penny

Sitting down to eat...

TurkeyFamily

As Gary stated so well at Thanksgiving dinner, this was his 61st family dinner and the first one that his Uncle Joe was not there carving the turkey as Joe felt it was so important to be a part of the family gathering. That choked us all up.

Tara's cousin, Sharon, shared this picture of Joe carving the turkey in the past...

JoeCarving2013
 (Thanks for the photo, Sharon!)

As of this year, now Gary and his son are the official turkey carvers...

Gary&Son

Bunny chimed in and said that this was the 67th annual family gathering, and in spite of Joe not being with us, there were 4 generations of the family present between the 29 of us in attendance. She hoped that everyone would continue the tradition once she was gone.

Bunny as the oldest generation and April as the youngest generation on her Great Grandmother's lap...

Bunny&April

We had not been to this gathering since 2010, so it was nice to be back and catch up with all of the relatives.

Alexa with her Aunt Holly and Uncle Michael...

MichaelAlexaHolly

Fun was had by all as we visited, ate, and drank our fill of the 67th annual Starr family Thanksgiving. We dropped one off in Berkeley on our way back to our motel in Pleasant Hill.

The next day, Black Friday as it has come to be known, was the day we had chosen to say our good-byes to Joe. The cremation could not be done while we were there in October due to a backlog, so it was decided we would hold off for a few weeks and do it all during the Thanksgiving weekend which was the first chance we had to travel out as a family.

Speaking of Joe...

Here's a picture of Joe along with Zack from a few years ago...

Grandpa&Zack

We had the interment and memorial service for my father-in-law, Joe Starr, the day after Thanksgiving. The interment was at Gan Shalom just north of Orinda, California near Briones Park. It's really a beautiful setting with a field of sheep nearby, and cattle grazing on the hills. My father-in-law loved nature and the outdoors, so this is really a perfect resting place for him. My mother-in-law's brother, Morris, is buried in the same cemetery. Eventually, other family members will be laid to rest there as well.

Here is our group assembling for the interment.

Interment

It included a military burial since Joe had served in the Army during WWII. It was actually quite nice with the playing of taps, then the opening and folding of the flag which was presented to the family.

GanShalom

Zack adding some dirt to his grandfather's grave...

ZackDirt

The tradition of all of us shoveling the dirt in with the blade turned over to represent our reluctance to say good-bye was very moving. After the interment, I think we all felt some sense of relief that he was in his final resting spot.

PostInterment

The memorial was held at 3 pm on the same day in the Fireside Room at Rossmoor with Zack officiating.

MemorialService

Grandson Jared Cvetich and his friend Matt played music for half an hour as everyone gathered, and included some nice big band music that Grandpa used to enjoy dancing to in his dance clubs.

JaredAndNick

Both daughters, Holly and Tara, lovingly eulogized their father, and many stood up to share memories of Joe. Both granddaughters, Rachel and Alexa, shared poetry and readings. Following the service, everyone visited and shared memories...

MemorialServiceCrowd

It's not easy saying good-bye to parents, but a lot of positive memories were shared as we said good-bye to signify closure. The celebration of his 91 years of life was joyous and we will all miss Joe dearly.



11/7/16

Dirty Du!

This past weekend on Saturday was the Central Iowa Trail Association's annual fund raiser race commonly known as the Dirty Du (Dirty Duathlon)! It takes place at the Greenwood Park trails known as Center Trails. I have always tried to participate throughout the history of this event. Some years, the dates line up the same weekend that I am away at NATS, but this year worked out just right that I could do it. I have done it in the solo male category, the coed relay category, and the male relay category. In the early years, it involved the flat section known as Denman's for the running, but recent years have seen the entire event move up to the sections known as Hillside and Roller Coaster for both the running and the cycling. Running those hills without much training did me in, and I switched to doing the relay version with a runner.

My daughter and I won the Sprint Version coed relay one year when I had opera rehearsal in the afternoon and couldn't do the longer afternoon race. I competed with several Simpson students as my running partner several other years. I actually had a female student runner lined up, but I roped John Taylor into doing the running section with me for the men's relay version of this race. John is a sub 4 hour marathon runner who is trained, and more used to running those longer steady pace runs. The Dirty Du format is a quick lap on the dirt singletrack trails filled with hills that is a race much more akin to a full out sprint interval that takes about 16 - 20 minutes for the more competitive runners for a lap. Then the runner waits for the mountain biker to race three laps on their bike which takes about 15 - 18 minutes per lap for the more competitive riders - at which point the runner goes out for one more lap. My relay team came in at 1:37:36 last year for 10th place in the men's category. I was hoping to top that this year.

There is no masters category for the relay, but John is 58 and I'm 55 - so we were representing the AARP card carrying crowd for sure.  The weather was perfect, the trails were groomed, and we met in the parking lot about 30 minutes prior to start. I told John our strategy was not to get hurt (no twisted ankles, no falls, etc...). I had a goal of riding faster laps than I did last year as I felt in a bit better aerobic shape this year than last year due to my semester overseas and failure to get the base training, and structure I needed. This year I was in much better condition, so thought I could shave some time off of my lap times from last year. John's wife, Peggy came along as did my wife and daughter to cheer us on as we made our way around the course.

John lined up with all of the runners, and at the sound of the gun - off he went.

As I waited for his first lap to be completed, Tara posed with me...

DirtyDuTaraBruce

John was caught on film jumping the creek crossing in true free spirit fashion...

Leap of Faith

He came through the finish line area, and tagged my hand which sent me off for my three laps. My heart rate jacked up high as a kite on the first set of climbs, but I kept at it. The trail was in excellent shape and I kept pushing.

Ron Cooney snapped a picture of me as I approached him...

DirtyDuToo

A short time later, David Krohse caught me coming off one of the new bridges...

DirtyDu

I felt pretty good rounding the finish line area after lap one, and pushed off for my second lap. After some of the initial climbing in this lap, I backed off just a bit to conserve a little bit for the remainder of the lap, and for my final lap.

Laps two and three were pretty uneventful in terms XC racing. The creek crossing was hardly even felt aboard my Yeti...

CreekCrossing

I felt pretty confident I had ridden faster this year, and when checking my times - sure enough, I met my goal of riding faster.

Last year lap times ----- This year lap times.

18:43 --------------------- 17:45
18:48 --------------------- 18:18
19:03 --------------------- 17:53
=====================
56:34 --------------------- 53:56

In total, I was able to cut off 2:38 minutes this year over last year. John ran his two laps in 19:37, and 19:12 which when combined with mine was good enough for 1:32:46 - or 7th place in the male relay division, and 13th out of the 72 teams overall. Not bad for a couple of old guys trying to stay in shape and keep young!!! That was a grand total of 4:50 minutes better than last year.

Kudos to Cheryl, Andy and the entire CITA crew for yet another excellent Dirty Du event. Thank you to the sponsors as well. It looked to be a successful fund raiser for CITA which will go back into our trails and tools to help maintain the trails.

After the race, we all went to Mullet's for some post race treats with John and had a nice visit.

11/1/16

November has arrived...

Tara spent the first two weeks in California helping take care of her father who passed away on October 12th - just six days short of his 91st birthday. I flew out and returned with Tara on the 23rd after we had cleared out everything in his house. Joe was able to play tennis and do his dancing right up until the lung cancer diagnosis in August. We went out as a family during Labor Day. Tara, Zack, and Alexa all made an additional trip out to say their goodbyes and to help with the needed care in the final days.

R.I.P. Joseph Starr

JoeStarr

My heart goes out to my wife Tara, and my sister-in-law Holly on the loss of their father. We have all been spending time sharing memories with each other. I was fortunate to have known Joe for nearly 30 years. He had an impact on his two son-in-laws, and his four grandchildren.

I also received news that my biological father, Robert Heimsoth, passed away in October. We had the pleasure of meeting him on a few occasions. Twice when we traveled to Goodyear, Arizona where he lived, and one time when he came to visit us here in Iowa. My heart goes out to his wife, and to my half-siblings on their loss. He was a very kind hearted man. I feel fortunate to have had the chance to meet him, and the little time that I had to get to know him.

Needless to say, that was our October...

=========================


I took 4 students to the Central Region NATS student adjudications this past weekend which were held at the University of Iowa. Zack won third place in the graduate men's division, a freshman student of mine won honorable mention in the underclassmen college men's division, and a senior student of mine won first place in the upper college women's division. We normally bring more students, but this year there was conflict with two of our college choirs having a concert scheduled on the same weekend, so only a few of our students who are in a group called Chamber Singers were available to go. But the few who did go represented us quite well.

EmmaBruceJamie

Bruce Brown, Emma Dickinson mezzo-soprano, and James Poulsen her accompanist.

Somehow I managed to get a bike race in up in Minnesota where I got third place, and some rides in throughout the month to blow out some cobwebs and keep me in shape. Not a huge month, but enough to enjoy the outdoors and various bikes - be it on dirt, gravel, or pavement.

October 1st 15.58 Miles -- Duration 1:25:07 (MTB Race)
October 2nd 17.6 Miles -- Duration 1:49:10 (MTB)
October 4th 11.5 Miles -- Duration 00:59:37 (Recovery Ride)
October 5th 18.6 Miles -- Duration 1:11:17
October 7th 11.7 Miles -- Duration 00:58:20 (Recovery Ride)
October 8th 10.5 Miles -- Duration 1:15:50 (Pre-Ride of 11/5's race course)
October 9th 13.5 Miles -- Duration 1:28:49
October 11th 42.9 Miles -- Duration 2:43:08
October 13th 19.1 Miles -- Duration 1:20:47
October 14th 6.72 Miles -- Duration 00:40:52 (Recovery Ride)
October 15th 11.5 Miles -- Duration 1:31:53 (MTB)
October 16th 37 Miles -- Duration 2:30:45
October 23rd 28.4 Miles -- Duration 2:02:59
October 24th 9.03 Miles -- Duration 1:01:44 (MTB)
October 26th 20.9 Miles -- Duration 1:05:00
October 27th 6.11 Miles --  Duration 00:30:55 (Recovery Ride)
October 28th 11.6 Miles -- Duration 1:15:38
October 31st 10.2 Miles -- Duration 1:06:07 (Pre-Ride of 11/5's race course)

October Total Miles: 302.44
October Total Duration: 24:57:58