23+12=21.28 (r226)

Math Is Not My Strong Point:

but I know that this calculation is CORRECT! Let me explain. I had been running my Diamondback mountain bike with only 23 gears having first cracked then broken about four teeth out of my 12 cog. This is the smallest in the cassette of cogs on the back wheel and it represents the 'overdrive' for the bike. I have been without it for months. Since starting this endeavour and especially since taking Sam out in his trailer, this has been a real handicap. I cant pedal any faster than I am yet I could do with a gear change. As I mentioned last week I ordered a new Shimano cassette and the specialty tools to change it. Well it arrived and yesterday it too about five minutes to fit it. It needed 'breaking in.

A Great Route

Sam and loaded the bike and the trailer with all of the stuff you just can't do without and we set off. We arrived at the car park at the southern end of the Mary Carter Greenway. This fantastic trail follows the Platt River from where it runs under C-470 at Santa Fe through Arapahoe County to join with the Denver trail network that leads up to Confluence Park. It is concrete all the way but for most sections there is a gravel path that runs next to the trail for runners and horse use. There are mile posts and the whole system is very well signed. To keep small children riding in trailers interested there are many bridges to cross, tunnels to ride through and tons of interesting stuff to see. The entire trail is relatively flat too so the 24th gear gets plenty of use!

From the carpark at the newly created reservoir (a former gravel quarry used for T-Rex expansion of the I-25 corridor) we set off to the north. There was a good mix of cyclists, runners, walkers and dogs along the entire length of the trail. Everyone was playing well with the exception of two cyclists who seemed to feel this was their own closed road on the Tour de France. They came past us on a wide section of the trail and were not heeding the narrow section warnings and were riding the trail as if they were the only two on it. Most people were just going about their business. By the attire and pannier loads of may cyclists heading south, this is a popular commute route between the Highlands Ranch area and downtown Denver.

The route follows Santa Fe and the Platt River. We passed through the Littleton Greenbelt and the route passed behind the Aspen Grove outlet mall. We crossed and recrossed the river on well maintained and purpose built bridges. The main roads that cross the trail have both ramps to allow access to these roads and tunnels that pass beneath. It's like a freeway. We passed behind the Dish Netwok building and continued north from Bowles Avenue. Sams favourite section was a little north of here. It's the transfer station for Waste Management! He has this thing about trash trucks.

One of the more interesting things about the trail is the way it integrates and passes the chain of golf clubs along the route. At the Columbine, the Centennial and the Englewood golf clubs there is another large bridge that takes the trail over the river to avoid the course. At the intersection of the trail and the golf-cart road there is a roundabout. Everything is orderly and well signed.

t the new development around the Hampden Avenue and Santa Fe Avenue intersection, the trail has been fully integrated into the new builds. There are ramps to all of the facility areas of both shopping and entertainment. Yet another bridge puts the trail on the west side of the river next to the new cinema complex. Another tunnel passes under Hampden and you ride past what was the much lamented and now lost Cinderella Twin drive in. We continued north with the miles ticking off as we went. Eventually we hit 11.5 miles just as we came up to where Florida Avenue crosses the trail. It was here we turned around and headed south. To help keep my passenger happy, we made a stop at a very large park next to the trail that had a really extensive slide and activity set. Sam ran around here for about 20 minutes to help burn off his energy. His dad liked the break and water stop too!. We mounted up and headed south, retracing the trail back to C-470.

The Stats:

In 1:49:18 we travelled 21.28 miles. The average pace was a stellar 5.08 per mile on what was a relatively flat course. Now the Calories burned (according to the Garmin) were 3748. I really am not sure this is accurate. I was able to keep my heart rate up in an aerobic area (140-160 bpm) but still, over 3000 calories????

The last number in the calculation? Oh the r226 (remainder 226) That's my weight this morning. Happy Happy Joy Joy!.

A Better Day Redux

So todays challenge was to rerun the route of Tuesday but this time without the 40 or so pounds of small child trailering behind me.

On Your Marks.

We were off. I planned to follow the exact route I had with Sam on Tuesday but this time solo. I really wanted to see how fast I could do it without the extra weight and the drag of his buggy.

I set out up to the valley's main road and followed it along to the point the South Valley bike trail starts. I shot down the paved trail. The flat spots did not slow me and the descents did not feel like someone was pushing the back of the bike along. Anyone who has towed a trailer wihtout having the brakes set properly will know what I mean. I turned towards and the entered Deer Creek Canyon. This time the cars were a little closer but everyone was playing well.

After leaving the canyon I hit the hill that had required so much effort with Sam. It was way less effort this time and I reached the Kippling/C-470 intersection feeling way fresher than Tuesday. After waiting for traffic I joined the C-470 bike trail heading North. Again the trail was more comfortable and faster. I was really missing my 12 cog today. A new one is on it's way and should be here soon. In no time I was entering the valley and was soon back at home.

Ah, the stats. Well the trip took 46.12, a 3+ minute improvement over Tuesday. Not as much difference as I thought it would be so I guess Sam's fun will continue. Today though I completed the 10.2 miles having burned 1578 Calories. Hummn. That's almost 500 more than Tuesday but I did complete the run at an average pace of 5.06 a full minute per mile quicker. I guess the discreps are losses are from traffic etc.

An Odd Thing:
My BGL this morning was 176. I was quite amazed by that. I had not cheated yesterday and, unless I am sleep-eating (I don't take Ambien though) I can't account for it. After the ride I was a pleasant 104. I will accept comments or ideas to do with this high level. Any clues?

A Better Day Redux

Running Up That Road and Running Up That Hill.....

Ah, you have to love Kate Bush. I know, I know her music is kind of old now but sometimes you just have to admire a lyric.

Massey Draw
This is a small watercourse that runs from West Ranch (erm in the West) down through The Valley and eventually enters Chatfield Reservoir in it's North West corner. It's a small and spidery thing at best but a couple of times a year the water sluices through it and has carved a reasonable little gully in the earth. A couple of years ago it even did damage across C-470 near to Meadow Ranch golf club. It flooded out some basements and the County rebuilt the waterway with a more controlled (read concrete) channel. As the watercourse leaves The Valley it also takes a lot of the storm drain water with it.

The Valley trail system has a non-developed trail that runs from the circuit road up the gully to West Ranch. It starts off nice and tame. Mown back grasses reach side of the trail until you cross the Colorow Trail that run to the North and pretty much follows the contour line up the valley. From here the Massey Draw Trail begins to climb as you enter the brush oak and the few trees that line the upper banks of the waterway. At this intersection there is a red stone bench which gives a great view through the Dakota Hogback and out towards the buildings at Arapahoe and I-25 many miles away.

Now the trail climbs into the main tree line. The mix of oak, pines and aspens broaden and the trail is now in cool shade with a pleasant breeze. The watercourse is almost completely dry at the moment as it has been several days since our last good storm. As I entered the canopy three whitetail deer were grazing quietly on the other bank. The trail again climbed a little steeper and began to zigzag across the contours. In places there were definite signs of "work" but mostly the trail was pleasantly undeveloped. There was a small wooden bridge that crosses the dry bed and the trail then continues on the south bank. I passed one fellow trail user who was jogging down and we both continued on our ways. The trail became less distinct as fewer boot marks were to be seen, the mountain bike tracks had long since ended. The trail began to twist again this time to clear a group of large boulders. Here I met a couple also descending. Their dog was enjoying running on a head. We exchanged greetings and again I was alone on the trail. Eventually the trail comes to a very large boulder with a large fissure that is the continuation of the trail up to West Ranch. Light was failing and I decided I did not want to boulder. At that point, only 50 or so feet from the top. I turned to descend.

The descent took very little time. Once emerging from the brush into the open parkland I decided I need to add some distance. I turned North along Colorow Trail and followed it until I reached the Lost Canyon trail. This is a minor but more developed trail that the Rangers use to access this part of the open space. I followed it down to the houses and following it's descent met up with the main road in the valley and headed for home.

The Stats. I covered 3.76 miles in 1:09:16. Now this is not stellar for the distance BUT the trail climbs just over 1000 feet to the point I turned at in 1.5 linear miles. My average pace was 18.26 with a total energy expenditure of 754 Cal. My BGL was a nice 110 after the fact.