Took a ride after work around the reservoir loops several times, and then onces each way on Lemon Hill. Boy, am I feeling slow and soggy. The whole thing was rather a pain, and I tried sprinting a few times, but just didn't have any juice. Also did 10 push-ups and 20 curls. Maybe I can finally be consistent about them.
Rode out to the Haverford area (usual) and then down Old Gulph road and back up Mill Creek and Conshohoken Rd (Google Earth is great for figuring that out!). Started following a Sturdy Girl at Girard and just barely hung on until the top of the Mann Center: her pace wasn't amazingly fast, but it was very steady. On the way across the bridge at Manayunk there was a lady with a blown tire. I helped her get across the bridge (she was blocking all the traffic). Boy, was I slow the whole way. Granted, it was a very hilly route, but it was still slow.
The wind destroyed me today. I battered my way up WRD, then up the hill at the end, and eventually found my way back to the Mann center and Memorial Hall (go left at the 6-intersection light and just keep going the obvious direction). Then tried to do a few loops by Memorial Hall for cornering practice, but the wind was too much. Coming back was much easier, though!
Out WRD and up towards Chestnut Hill. After going up the hill (the usual BCP route) I just fucked around in the area. Ended up in Chestnut Hill itself (not recommended: the downtown street is cobblestone!), and lost a waterbottle going down a long, steep, rough hill with lots of traffic trying to get around me. It bounced out and rolled into a storm drain. It was the full bottle. So I turned around and headed back. Found a climb that is steeper than the Wall, but fairly short. On the way back on Henry Av, some jerk in a Cadi. Escalade was trying to pass me (on a 25mph corner, slight climb where I was going 50km/h!) with a red light right around the corner. Peh! Met Jeff and Stefane on the way back (they were out for a cruise on WRD). Oh: I broke 8000 km on the odo. at the beginning of this ride.
Some rides can be described as epic: this was such a one. I think I found just about every steep hill in the area and rode it up. Sometimes twice! Also, every suburban unmarked loop road (hilly). Friggin' suburbs. I headed out in the direction of Chestnut Hill, then down to the river, up again on a narrow road which led back to where I went down... Across at Conshohoken and north, up a long hill (no trucks except local delivery) which I had to ride back down, as it looped directly back to Conshohoken. And then eventually found New Gulph Road to Old Gulph Road (via North and South Gulph roads!!!) and finally stumbled home on WRD. At the end, it was mostly a matter of willpower: my hands and legs were not ready for such a long, hilly ride.
Went to the reservoir to do some simple intervals, but I didn't have any juice to let loose. Saw a few of the Sturdy Girls and eventually caught up with them: they were doing 5x5 (on/off) intervals as part of their training, and I did my best to hang on with a couple of them. Doing 5 minute intervals is very different than 1 minute: you have to keep pushing, but you can't just explode at the beginning. I might have to alternate types, or do hill intervals some weeks, to build sprinting power. They said I could join them in the future, so I think Tuesday will be the long interval day.
Got back from Chicago (Yay Phil!) yesterday and didn't have the energy to ride with the Sturdy Girls, so I had to make-up the intervals today. Usual place, by the reservoir, with about 25 minutes of warmup. The first couple got faster before they got slower. Tried a 20s boost at the end of each interval, but I don't think there was much acceleration in those boosts...
More intervals with the Sturdy Girls. Followed ?Naomi? (small Japanese lady) in shorter runs with longer rests. Kept it fairly high until the last run, when I just couldn't hold out. It was actually 3x+~10m rest+3x, as I was just following ?Naomi?. Talked with their trainer (firstname.lastname@example.org) who remembers Alina from the climbing/descending workshop, and mentioned to him that I'm interested in a cornering workshop.
Needed to get some kind of a ride in, so I wandered around between Memorial Hall and the reservoir (Alina hasn't wanted to ride in a while). But I got to the reservoir and only 27 minutes had passed! I'm a little too fast, for late evening rides! On the way back, chatted with a guy who was waiting for a tow-truck. He'd been there for two hours and supposedly had another 20 minutes to wait. Not much I could do for him, though. I think I rode a bit too hard: tomorrow's intervals will be a challenge.
Went looking for a route to Ridley Creek State Park. Note: Marple Road is very hilly. Very, very hilly. Also, it and Darby Road go past the old Mental Hospital near Haverford. I got pretty close to the park, so it should be a doable ride in around 3 hours round trip (at a decent pace). Also, the house with all the railroad signs has almost none anymore: it is being sold, and apparently the new owners don't want the signs...
Intervals at the reservoir, but no Sturdy Girls! Saw one on a ride by herself, but I had to go it alone. Either I'm getting stronger, or I wasn't going fast enough, because I didn't slow down much (if at all) across the 5 runs. It did hurt afterwards, but I think I should stick with the 1-2m sprints now, or find someone to ride these with and push harder.
Some pseudo-hill-intervals from the reservoir to Chamoniox drive and back around. Roughly three such loops at high speed, with some breathing time during the descents. There were some big picnic/parties going on around the Mann Center and Lemon Hill. Black folks really know how to create and sustain communities, and have a good time!
Climbed the Manayunk wall twice! From the base of the wall, to Manayunk Av. at the top was about three minutes, both times. Not too bad, but not great either. Saw one other person doing the same thing. I did discover that if you continue down Manayunk Av. you get to the top of the "Y" where we usually take the other fork when going through town. It's quite wide, and very smooth, so probably worth taking more often, though that requires climbing up to it!
Wandered around in the Brynn Mawr area. Basically took every road that we don't take during ordinary rides. There are some interesting little loops in there, and a lot of hill climbing. Also discovered a better way to get down into richville, bypassing the two steep downhills that end in traffic lights. Just go left before you get to them...
61.4 km/h Max speed! Not too shabby. Went out to look for berries down hollow road. Found some above the bottom part, but there were very few down along the river, unfortunately. Also got lost along the way; though every road went down, but only some of them do! Sure made a lot of speed on the way down, though. Also, Conshohoken St. Road has a long, steep hill after the T with Mill Creek Rd, and it doesn't have an exit until the top!
Boy that heat gets to you quickly. Went down Presidental Blvd to Monument Rd, continued down a "No Outlet" road (Righters Ferry Rd) and had to climb back up, down Belmont which took me nearly to Manayunk, where I took the left turn just before the interstate (Jefferson St) which went up and up and up. I think that hill there is actually worse than the Wall, because it is so long, and nearly as steep. Then wandered around on top of that hill before returning via Manayunk and the wall (3.45: I'm slow!).
Met a nice older fellow and rode with him for a while, through Marrion and vicinity. He was just coming home. I occasionally recognized parts of the ride, but there were a lot of streets that I don't usually take. He showed me one of the Annenberg residences (near the former "train house" on Cherry), which has a small golf course as part of the yard. Coming back, I ended up on Haverford, and couldn't get off of it until I was already in town (~65th street or so), so I just came back on it and then Spruce. Not the greatest was to come in, but it worked.
Very fast ride. Felt good, but I didn't stretch enough afterward...
The past several will be in bad shape, as the server was off and I was noting the times down on an envelope or scraps of paper. This ride was a wander in the direction of Ridley Creek State Park, but I didn't go as far as I did the first time. I got very tired, and turned around early; basically burned out. Maybe yesterday's ride was too hard? Weather was very nice though. Odo. at ~9800 km!