Cure Generator

The route of the Rome Marathon March 20, 2011

2010-11-21T19:22:00.000-05:00

Visualizza Maratona di Roma: racecourse 2010 in una mappa di dimensioni maggiori

Start + Finish
	KM 5
	KM 10
	KM 15
	KM 20
	Half Marathon - 21,097km
	KM 25
	KM 30
	Percorso Maratona
	Rifornimento / Refreshment
	KM 7,5 + Spugnaggio / Sponging
	Rifornimento / Refreshment
	KM 12,5 + Spugnaggio / Sponging
	Rifornimento / Refreshment
	KM 17,5 + Spugnaggio / Sponging
	Rifornimento / Refreshment
	KM 22,5 + Spugnaggio / Sponging
	Rifornimento / Refreshment
	KM 27,5 + Spugnaggio / Sponging
	Rifornimento / Refreshment
	KM 32,5 + Spugnaggio / Sponging
	KM 35
	Rifornimento / Refreshment
	KM 37,5 + Spugnaggio / Sponging
	KM 40
	Rifornimento / Refreshment
	Ultimo Chilometro - Last Kilometre

On the shoulders of giants: Group seeks insights in ‘Atlas Shrugged’

2010-11-06T15:55:00.000-04:00

On the shoulders of giants: Group seeks insights in ‘Atlas Shrugged’

Man vs Mooseman - Bike Training in Chicago

2010-06-01T16:42:00.002-04:00

It may sound a bit strange to suggest that a naturalized New Englander should travel to Chicago to do cycle training a week before a Triathlon, but that is what I have done. I hadn't been to the City in more than 20 years, other than to connect flights going elsewhere, when a friend of mine (art historian and teacher Luc Travers) invited me to attend his informal lecture/presentation at the Art Institute. Well, I'll admit I had perhaps only been to the Art Institute once in my life before that, and it had been such a busy trip that I had no memories of it. I may not even have any photos from that visit, and if I had, they are tucked away waiting to be filed in old attic boxes.

Still, I jumped at the chance to go to Chicago, and when I replied that I'd be attending the lecture on Facebook, another Objectivist friend (Cloud) invited me to ride with him the day before near Crystal Lake. Upon further investigation, I found a nice place downtown to rent a road bike, and Cloud was happy to send information to me about getting to Crystal Lake by train.

While this was quite a trip involving the EL, airport shuttles, CTA buses, and a Metra Train, I managed to get out to meet Cloud, for what became a 50-mile flat ride through some nice farming areas, not to mention the Crystal Lake itself. It was bright sunshine all afternoon, and blisteringly hot standing still, but the breeze and the head-wind made the cycling perfect. While I've found I am in no kind of shape to do long breezy rides (in excess of 45 miles) these days, I thoroughly enjoyed the experience. Cloud was very patient with me, allowing me to draft him most of the way back from our foray out westward, heading back into a steady eastern breeze.

Well, I was too slow to make my train back to town at 6PM. Cloud's wife Bonnie even tried to help me make the train at 6PM by picking me up on the way back in their cargo van, but just as well, we weren't able to make the earlier train. I was rewarded (!) with a nice dinner and apple crisp, along with good company and hopefully friendships that can endure. There was an 8PM coming later on. I was back to my Midway Airport area hotel by 10:30PM, a little worn out, but none the worse for wear.

Cloud also set me up with another rider for Sunday afternoon, along the shore of Lake Michigan. A 2006 Chicago bike map shows a reasonable number of recommended Chicago streets for bikers, as well as a sexy looking lake-shore bike route that was bound to be worth at least a brief run. Jason took me south along the lake shore path for at least 10 miles, this time into the breeze first, so we could sail back north easily in time to return my rental bike. I was much too street-soiled to expect to eat downtown after the ride, so I returned to the airport area, where I treated myself to a stuffed pizza-and-beer supper. We train so we can eat.

I'd have loved to have my wife or my sons join me on the trip, but they wouldn't have liked the bike rides as much as I did. I'm sure they'd have been able to amuse themselves adequately while I cycled, especially at the lake shore. BTW, the art lecture was excellent and very enjoyable; quite a contrast from the brisk pace of the cycle runs. I wonder what art works can elicit the visceral sensations of a 50-miler? Maybe I'd better just have two scrap books for this trip after all.

Man vs Mooseman - Open Water Swim

2010-05-26T22:26:00.000-04:00

It was bound to happen eventually! We've finally done some open-water swimming two weeks before the race. It happened on Sunday, May 22 at Upper Mystic Lake in Winchester, MA. Now there wouldn't have been anything so tough about getting to lake water in MA, except that we've had so much rain that most of the open water has been closed, to swimmers that is, until now. We must have done about 1000 yards in various intervals, mostly getting used to the feel of our wetsuits. It was chilly enough letting the unheated water inside the rubber panels, but I really didn't find it bad at all standing out there for the photos and the lessons. Moving through the water was surprisingly easy, even though the full-armed suit can be rather confining. Once I was confident enough that I could rock and roll out there far enough to get a clear breath on either side in my freestyle stroke, it started to be fun. I'm pretty confident now that I'll have no real trouble getting through the 1500 meter swim at Newfoundlake on June 5. But lemme tell you something: about 90% of these folks can out-paddle me out there, and it's going to take some discipline just to stay in my own groove.

One of the little games I play with my would-be donors is to ask them which one of the team is actually me in the picture. So I'll set that up again here: where am I in the photo above? To find out the answer, check out my fund-raising web page at http://www.teamintraining.org/ma/moose10/dgraessle.

Man vs Mooseman - Fundraising

2010-05-26T22:12:00.000-04:00

My fund-raising team and I have come a long way from my slow start in February, to the pre-race fund-raising deadline of 21 May 2010, last Friday. While I have raised the minimum required ($2700) earlier on, I have also sent out mailings, emails, made Facebook appeals, and talked this up with friends and colleagues. Many have responded. I have taken to calling all my donors and I my fund-raising team, to incorporate the Team concept we use with Team In Training. While each of us has our own web page and individual resources, we watch each others progress, and attend one another's fund-raisers, and share ideas to generate more dollars for our cause--to eliminate blood cancers in our lifetime.

Currently, my dollar total stands at $4600, just $400 short of my goal of $5000. I know a number of people who have broken that figure in single events they've done over each of the previous three years I've worked with TNT. My team of donors and I want to make a habit of breaking that $5k barrier every year. I know that means a higher an higher percentage of what we raise goes to support research for new drugs and treatment systems, as well as support for families of (first-hand) cancer-fighters. So if you haven't joined my donors team yet, there is still time. Let's try to close this out by June 5, race day. I need 16 more of you to do it. See my Facebook profile page, or my Team web page at http://pages.teamintraining.org/ma/moose10/dgraessle. Thank you!

Man vs Mooseman: Training in Wisconsin

2010-04-25T13:57:00.001-04:00

I just spent three days in Madison with my wife and son. Evan (Numba 2 Son) is considering attending at U-Wisconsin next year, so this was his orientation date. We got to sample some of Madison's almost infinite array of restaurants, look over the lakes and parks, and renew old acquaintances.

I also got to do 2 quick 20-mile bike rides for training since I was away from the Team for a while, and missed two more practice sessions. I should have had the camera along with me for the rides, and at least taken a photo of the very fine bike I rented from Budget Bicycle Shops in Madison. It was a Fuji Race Team 2010 model, all composite down to the cranks, and light as a feather. Even a little lighter than my own Felt F-55 aluminum, and I scarcely got out of breath on the thing, it was so easy to ride.

We kept up a pretty good pace through both rides, both of them through the UW-Madison Arboretum area, to the southwest of town, and onto a southern bike path heading east, then north up to the west side of Lake Monona to the Isthmus near the Capital building. Then back west to the InnTowner Motel. I took the bike for granted the whole way, never even worrying about chain jams or shift problems. It was new, and pretty darn tight in its operation.

Then I found out the thing sells for $4040.00! I had guessed only half that much. Oh well, at least I had it for 40 miles. Like the pretty thing you used to admire but never got to kiss. :-) My Felt will have to do for the foreseeable future. Think I'll just get her a new chain...

Man vs Mooseman - Fundraising

2010-04-17T12:41:00.001-04:00

The Moose is on the loose!

(But this time, he's been able to keep his wallet put away. My donors are large and in charge!)

Our fund-raising efforts are bearing significant fruit now, as my donors and I have accumulated over $3800, which is 76% of the goal I set last month. I want to raise at least $5000 to fight blood-related cancers in this Triathlon campaign, by the deadline of 21 May 2010. That means we all still have more than one month to get there. Don't be discouraged even by the 66% my fund-raising page with TNT is showing--That doesn't include over $300 in checks that are still being processed by Paycor for the LLS. And more are on the way, I'm sure, in the snail mail. So I don't think Bullwinkle or his buddies will be shelling out late in the game this time to put us over the top.

I'd like to remind anyone still interested in contributing to my favorite cause here, that the fastest, safest way to join my proud team of donors is to use that little green "DONATE NOW" button on my TNT page, and also on my Facebook Profile page. You can use a credit card or cash card with limited personal information, and the donation is credited right away to my Paycor account. A check works, too, but takes Paycor two additional weeks to process. Checks must be made payable to the Leukemia & Lymphoma Society, and mailed to my home address, or hand it to me next time you see me!

Man vs Mooseman -- Back on the saddle finally!

2010-03-26T22:31:00.000-04:00

Actually awake at 05:00(AM)! Must be getting edgy in my old age...

It has taken a while to get some safe conditions for a hard bike ride, but there is plenty of spinning going on, and I'll admit I prefer a good hard hour of spinning to an out-door slosh and wash. Particularly if I have to do the wash at work. (My road bike prefers it too, just ask her!) So, I'm glad I got to Wellesley today for a Spynergy class. Never did one with such high (>120) cadence before. Usually the coaches want to stay around 60-80 rpm, and load on the resistance. I got plenty hot and sweaty in there, and only had water and part of an apple beforehand. No cramps or roll-ups on the bike, so I'll take that as a healthy workout. I'll be swimming later on today hopefully at Zesiger, which I hear is frequently underused in the afternoon.

Checking back in now at the end of the day, and I did get to the pool for only about an hour of work at MIT. It is a very nice facility, and I'd love to get the family over there for some long-term lap swimming. Makes me wonder if the lads could do an effective swim anymore if their lives depended on it. And it would be great to see Carol in a Speedo sometime. (She just needs confidence.) Should have done photographs.

I ended the workout with a right-leg cramp in my calf, the toe-pointer muscle (gastrocnemius). I could have gone on for a while, but didn't want to tempt fate. Wasn't completely uncontrollable, but I had trouble working it loose. Drinking water didn't help, but walking did finally work it free. By that time I was cooled down and had to pack it in. A one-month pass to Zesiger for April will do nicely though! Run class tomorrow...

Man vs Mooseman - Fundraising

2010-03-24T21:34:00.002-04:00

I need to be clear about fund-raising in this political environment. I have posted a link button to my fund-raising web page on my FB profile, and it is included above and below on this blog page. I appreciate anyone who would help me achieve my minimum of $2700.00 as is required for me to participate in the Mooseman Tri with the Team In Training. I will donate any and all of the remaining difference between what I have and what I need by 28 March (Sunday).

Our present Congress and President have not put me in a good position to ask for charitable support for cancer research and cancer patients. No one now is, or should be, in a particularly generous mood. However, the issues of medical insurance and cancer research are still logically (and therefore practically) separable. For the time being at least, your support can be very efficacious for current cancer victims and their families. And it can definitely help see to it that blood cancers are eliminated within our lifetimes.

The only good reason to give to my cause is that you see blood-related cancers as an on-going threat to you and those you love. I certainly consider them a threat to me, though I'm not a cancer patient at this point. Additionally, you might support me out of respect for those you know who have battled these diseases, win, lose, or draw. I have decided this year not to solicit from anyone whom I know to be an immediate cancer survivor; they have already done enough to fight cancer. I'll take their part in making my goals.

However, if you are looking for a way to lend your support to leukemia, lymphoma, or myeloma researchers, patients, and patients' families, here is a way to do it. Visit my FB profile and hit the "donate" button, or go to my donors web page now. Thank you.

- Dale

Man vs Mooseman - Waterlogged in MA

2010-03-15T13:08:00.000-04:00

Nope this isn't Newfound Lake, NH. It's my back yard. And right now it's not quite deep enough for me to practice the freestyle stroke in, but it is too deep for cycling or running. So to make a long story short, the weather is miserable for outdoor training. No excuse, though, as I've got a time limit: I need to be ready for anthing by June 5, so I've got to keep up the aerobics, the cals, the cycling, the swimming, and the run training. I'll be running in my trail boots for some time now, until the slop clears away.
It is Monday now, and the stuff keeps coming, as I hear it pounding away on my roof. And the wind is blowing too, so maybe that'll eventually clear it away and dry everthing out. So much for XC ski training to replace running. I'll have to be doing mud-daubing and puddle-slumming instead. But none of us on the Tri Team are going to let that stop us. We knew Boston area weather could be dicey and unpredicatble when we started this.

Man vs Mooseman - Training Log 5

2010-03-12T09:31:00.000-05:00

Back on the bike (actually a stationary bike) at the Waltham YMCA, to get more spinning work with the Team. And it shows I've been off the wheels for too long. I've been away from training for a few days now, oddly enough they were all four beautiful days for being outside, and here I was stuck inside with other responsibilities. I should have just ditched them, since I didn't finish my paperwork anyway, and gone out for more aerobic base building. So, I'm behind the eight-ball again getting my training in order, can you believe it?
Seriously, the days of taking myself and my body for granted should have ended more than 20 years ago. But now that I'm pushing 50, the old news clips about guys like Mike Ditka and Dave McClain going into tough workouts and then returning home to have heart-attacks, are becoming too relevant and scary. The toughest discipline is not to go in too hard when you've been skipping for a while, and trying to make up for all the missed workouts at once.
I stayed on that bike for an hour or so with the group, and kept the old heart-rate down below 185 at least, which is about 95% of my maximum these days. I'm not your typical 49YO in that regard, as my heart has a small valve irregularity, and tends to speed up beyond the usual level for my age. I didn't feel faint, though I did get that old congestion that those of us who need more aerobic conditioning notice when we get back in the saddle, in the pool, or on the street, after too long a break. Still, I can see myself catching up again, once I get these silly paperwork tasks behind me. (Maybe what I need is aerobic letter-writing and tax preparation training?)
Well, enough fear-and-loathing in the workout room for now. I'll be back lifting weights, running, and swimming this weekend, and maybe get some wet running in today, just as a penance for my procrastination. I blew the good weather days, now for my comeuppance.
More later,
- Dale

Man versus Mooseman: Training Log 4

2010-03-06T17:51:00.002-05:00

Swim class again this morning, and this time some progress to report: I can do the drills now, back-kick, side-balance, hide-your-head, and I even added an arm-stretch stroke which I can use to practice free-style strokes. My right-side breathing is also much improved (I'm a natural left-side breather with the crawl, but you need to use both side for free-style.) And, I didn't have to drink half the pool, or rinse my sinuses, either. While I'm quite sure I'll have my bad days of training in the water in the future, as I'm not out of the reeds yet with my technique, I can see the headlamp of that oncoming train, and my head is now hard enough not to give way, even to that apparition. I've also got some photos taken of me, as mentor Anna was willing and able with my digital camera. See my photos below:

Photo 1: Still a bit deep in the water, but my stroke is improving.

So I'll be back in swim class when next we meet with the team, and hopefully not missing any of them in the future. I know I'll need the work.

Photo 2: My mentor, Christine complains about being photo'ghed so early in the morning, but Mentor Anna (far left) doesn't seem perturbed. Anna took the photos of me here.

I'm proud of being happy with my work in swimming, despite my tendency to be sardonic about my skill levels. I know I've counted on my body in the past to make "me" look good to my favorite people, with mixed success--usually because I think it should work better with less effort. I know I'm no Olympian, and certainly will never be in the water. But being coach-able is one of the prouder things an athlete can achieve, and it has certainly been no mean feat for me. And probably even harder on my coaches.

I'll be back next time with more stuff on training, probably getting in some running and cycling. Can't drop those two balls while I hold this one up, no matter how highly for the moment. Thanks for reading, and please help me out with my fund-raising! - Dale

Man versus Mooseman: Training Log 3

2010-03-04T19:16:00.000-05:00

Added another day of individual swim training at Bally's Cambridge pool. (Need to remember photographs next time.) I got in about an hour, though I was not in motion continuously for all of that. The balance drills went much better than they have so far. Also, it was evident after the piddling motion from my still-pretty-lame flutter kick that adding the arms with more stretch and focus did increase my distance per stroke. I've pushed the hands quite a bit deeper now instead of dragging them across my middle, and with a catch-up drill in the works, I was making it across the 20 yard pool in about seven or eight strokes. That's not very good yet, but it is a lot better than it had been. I'll have to go back and slap that guy who taught me those short-arm strokes; he put me in a bad habit all those 38 years ago. Funny I never recognized the problem.

I did indeed practice the back and side-balance drills, with a few of my own variations in the side drill. I'm not realizing much in gains from the balance yet, but at least my kick is getting stronger now. If I can keep those gains despite the humiliation drills from training practices, there will at least be some hope of improving my stroke, at least as long as I survive the frustration. And while I'm still getting water in my sinuses during that silly side roll, I may be able to cut that down with more practice. What a pain, though! And not very sanitary for the pool, either.

Anyway, I may indeed go back to the Saturday practice at the College, just to learn the other drills. I have to anticipate that it will be very disappointing experience again, and just resolve to get out of there when its over and go practice, which I may enjoy more now. I do need to use a longer, deeper pool from now on, because four feet is too shallow, and 20 yards is too easy to cover now.

For tonight, I need to either run in the dark, or cycle indoors.

Man versus Mooseman: Training Log 2

2010-03-03T21:22:00.002-05:00

We've met once for some running on Feb 20, and once more for sports medicine and injury prevention at Marathon Sports Medicine clinic in Newton Corner. But I've had no end of trouble getting consistent workouts for this Tri! So, today, I've taken some leave time and gotten in some elliptical and some swim drills. I managed to hang in there for 40 minutes on the machine, at a relatively high level of exertion, but nothing like a good hard outdoor run. But the swim, though it was only for 1/2 hour was much better than I had expected. The float balances were not too bad this time, though I was probably more relaxed. I still need some serious practice with the flutter kick, but I can get some advice on that at our next swim training. Ironically, today's evening team-swim was canceled due to illness at the local college whose pool we use. So, I'm one up on them, if anyone saved their training for tonight.

I've got a chance for a ride-and-run on Saturday if the weather holds; but the team is meeting for swimming at the same time. I'll have to make some kind of choice on that one, since I need the outdoor work, but also need to practice and learn more drills. I'll be getting some work in the pool over the next couple of days (fingers crossed!)

Man versus Mooseman: Training Log 1

2010-02-13T15:48:00.002-05:00

Met today with the TNTMA Triathlon team at Simmons College, and got a long list of names for participants. It is indeed a huge team. Why can't we get numbers like this for Century Rides? Certainly not for the relative ease of training!!!
We started with intros and pictures being taken (by the mentors, can you believe it?) of all the athletes present. (After that they took my photo.) Then it was to the lockers and the pool.
Nice pool they have at Simmons. Not much of a locker room, but hey, it's a women's college, so not much reason for a men's locker room. At the pool itself we got divided up into lanes, and I made the "A" team. "A" is for inexperienced, though I thought I swam reasonably well.
But this week's drills did not play to any strength I have in the water at all. I wish I could say I learned to do a lot, rather than to have to admit I've forgotten more than I remember about crawl strokes. Instead I learned about several things I can't do very well at this point. Hope for better days, as I was pretty down-in-the-mouth walking out, with the promise of having to do back floats and leg kicks all week till our next swim class. It wasn't chemotherapy by any means. Just very disappointing. I was hoping to have time to emphasize running, but looks like my swimming is in even worse shape. Run class Tuesday (a shoe clinic.)

Training Session #3 -- 22 miles in Boxborough, MA

2009-03-01T15:39:00.000-05:00

Saturday, February 28, 2009: We meet again in Boxborough at the Holiday Inn parking lot, by 09:30 for a 10AM ride. This time I discover that ALL FIVE of my mentees are on the parking lot, chomping at the bit to get out there and forge along for another 22 miles. This time we'll get out to Harvard, MA, and try the steep hill into the Center there. We'll return by Rte. 111, which will involve a steep downhill for everyone on the way home.

We have 15 riders this time: Coach Mike, Mike C, Mike M, Lindsey, Brittany, Anna, Dianne, Dave, Pat, Joe, Marla, Martina, Ben, Keith, and me. I've loaned Lindsey my hybrid again this week. Mike M has gone out and bought a new orange road bike, and Dianne has a new white Trek road bike. The dedication for the ride was provided by Mike C, who wanted us to keep an old friend, stricken with lymphoma, in mind.

No SAG vehicle needed again this time, and that means I'll be on the bike the whole way again. Great!

As we got started, I jumped out ahead to get some more photos of the team leaving the motel area. I'll add a few of them here as I go along. The riding is fast again, as we have the wind behind us going out to the ball park, and also not much head-wind going over to the Littlefield Rd turnoff. But there the work started to get a little harder.

This time we headed out Littlefield Rd all the way to Foster St, where there is a nice steep uphill after turning left. Looking to the right onto Taylor St, we could see the big downhill crossing I495, and at this point, I just had to stop and eat. I knew the Harvard Hill on Rte 110 was coming, and wanted to be ready for it.

The trip along Taylor/Littleton/Centre St. toward Harvard wasn't eventful, but I had to keep my eye out for my mentees, to make sure they had the right path and the best chance of climbing into Harvard on their wheels. Mike M caught up with me near the Rte 2 overpass, and I was able to coach him a little bit to approach the hill properly. "Just drop all the way down in front, and raise in the back, leaving yourself a couple of gears for the steepest part. Stay in the seat as long as you can." He made it up all the way sure enough, and so did most of the people who followed us. I later learned that Dave M and Brittany had already blown past the rest of the crew, and were waiting for us by that time back at the motel.

I tried to wait on the middle group, which included Lindsey, Mike M, Anna, Martina, Mike C, and Keith, but was encouraged to head back with anyone that wanted to follow me. I wound up taking the downhill into Boxborough alone, but no one had any trouble getting back. Mike C told us he was beginning to hate his mountain bike, his friend through many previous adventures. I'm sure he'll be flying up those hills soon enough, as he has the build for serious uphill work.

Pizza this time was more welcome even than last week. I had plenty to eat and drink on the road trip, having a Cliff Bar and a Cliff Shot while stopped at the corner of Foster and Taylor Streets. But I had room for a sike salad and half a small Portabella mush/chicken pie at DiCapri's. I also got to enjoy the jovial company of Coach Mike and the loverly Martina, who shared a slice of their bleu cheese pie with me.

No question that I enjoy these training rides, and do not consider the effort to be the least bit unselfish.

Training Session #2 -- Our first outdoor ride of the season

2009-02-22T15:06:00.003-05:00

Saturday, February 21, 2009: Wow! We are already getting to go outside to train, and this time we didn't even have icy weather to do it in. It was a balmy day in Boxborough for our training, by comparison to some February rides I've done in the past. I sure hope no one on our team is discouraged by what we're doing today. There is bright sunshine, mostly dry conditions, and the streets are clear of water and snow. There is some serious amount of loose sand out there, so we won't be breaking any speed records.

The plan is for 14.8 miles today, and Anna is going to be our coach. We'll forgo any SAG vehicle duties on this ride, lucky for me. The New Hampshire team is joining us, and they are almost as numerous as we are, five of them and seven of us, for a 12-person team. Coach Don Lamothe of NH is here giving lots of good new-bike advice and fitting suggestions to the newbies to road-biking. I've loaned Lindsey, one of my mentees, a Bianchi hybrid bike while she searches responsibly for a good road bike. Won't be a problem for this short ride!

We have Anna, Don, Rich, Brittany, Lindsey, Mike M, Ann, Jill, Jack, Marla, Sue, and me participating today.

As the ride started out at about 10:30, we are already noticing quite a bit of road traffic, which is a pain on a day like this with lots of sand and road damage near the road edges. But, we've dealt with this before, so we'll just persevere, carefully.

We meet seven miles along the usual Boxborough course, at the local baseball field. The usual kidding around evolves, as Sue complains laughingly that her favorite port-a-potty is not yet available on the field. Sue starts out in the lead on this ride, and I've been asked to keep up with the lead group so no one gets lost. Funny, I'm traditionally the one with the most trouble keeping up with the queue-sheet.

We all drink some water and cram down some snacks at the ball yard, and then proceed toward the Rt. 111 junction at West Acton, which we'll pass at about 8.5 miles in. We are well on our way to finishing this already, but there is some serious work ahead (as we haven't had any real hills yet!)

Turning left at Littlefield Rd, we are now about to head into the hilly country of Boxborough. Our newbies are pushing us today, so we'll have to keep up. More trouble with turns and straigh-aheads for them than anything we're asking them to ride or climb, so it is a healthy squad. Don, Anna, Ann, and I share duties of waiting and watching for riders at turns and straights, to make sure everyone stays on the planned trail. When we turn left after the railroad tracks off Littlefield, we are on our way up the highest hill in Boxborough.

I think by the time we got to the top of the hill on Middle Rd, we had actually climbed a total of 400 feet. Not bad for a first ride at near-freezing temperatures. I doubt anyone noticed the cold going uphill. The glide down the other side on ???? Rd requires particular attention to sand and cynders. But before I realized it, I was already back on Rt 111, and headed back to the Holiday Inn. So was everyone else, and we finish in about an hour and 15 minutes or so.

Time to introduce all the newbies to pizza at DiCapri's Pizzeria and Restaurant back in West Acton. A good time was had by all! TNT-MA Walking Coach Ben Lavine, a frequent Tahoe team member and coach, met us there for some good eats, and told us he might join us for next week's ride.

Why Am I Doing This?

2009-02-18T17:26:00.004-05:00

I got involved with Team iN Training (TNT) back in January, 2007, about two years after I learned I had Type II diabetes. The condition is not terminal, but it is chronic, and I'll have it for the rest of my life. Taking care of Type II diabetes is a pain in the arse, but I knew if I stayed active enough through most of the year, I could probably keep the condition more or less stable with time.

I knew already that I liked to do long bike rides, and had been receiving LLS/TNT mailings every so often, inviting me to participate in a run, walk, triathlon, or century bike ride to fight leukemia and other blood cancers. I was pretty sure I could ride a 100-mile road course, but I wondered if I could bone up for the fund-raising well enough to get $4k together in contributions.

When I found from the Team in Training staff how to get started, I was off to the races. Since then I've expanded my circle of support, and am looking now to go further in fund-raising than I ever have each year I join the team. You can help.

Please contribute to my ride against blood cancers at Dale Graessle's Fundraising Page.

Back in business for 2009!

2009-02-15T16:36:00.003-05:00

Hello to my readers!

I am back in the saddle for the 2009 America's Most Beautiful Bike Ride, and back to fund-raising for the Leukemia and Lymphoma Society for a third straight year. Glad you've come (back) to my training blog, where I try to find something interesting to say every week, so I can tell everyone out there about our efforts to get in shape and stay positive through the middle of a New England winter for our June 7, 2009 trek around Lake Tahoe.

Best to get started with training week number 1. We used the Boston Sports Club at Watertown, MA. It's a great club, and judging from some of the clientele, you can get into some great shape using this lovely facility. Thanks to their management for allowing us use of their spinning room!

Saturday, Feb. 14: We logged a basic 45-minute routine, complete with sprints and three full climb simulations, which probably wasn't too bad for our new members, but was challenging enough for me in my state of winter indoors-inactivity. (I've kept busy with karate and some elliptical aerobics machines, but nothing like brisk spin classes.)

I'm also serving as a mentor this year, and got to meet with three of my five mentees while we were spinning. Good to see Pat and Joe, already veterans of the Mad River Valley Century Ride from August 2008, as well as meeting new mentee Lindsey, who is a veteran triathlete with TNT.

We are hoping we can get outside for the first time next week. Looks like there may be some heavy weather later this week...keep your fingers crossed!

Training Weekend 12

2008-04-26T21:00:00.007-04:00

Here is our big weekend: The so-called Franconia Notch ride. This time there will be no Franconia Notch, because the bike trails there are still snow-covered, and are not open for that purpose yet. So, instead, we will go directly to Kinsman's Notch on the Kankamagus Hwy, and will return by the same route, going up and over twice! What a course.

The first photo shows the team that will participate in the ride, including Paula who will drive SAG for us for the first portion of the trip. She appears to be in good enough shape to do 100 miles already! But thanks to her for doing the truck-driving!

Some of us were fortunate enough to spend the previous night at teammate Jack's house in Waterville Valley. I think I got the best accommodations! The loft bed on the stairway landing was so comfortable, I felt like I'd had two nights' rest by the time I got up Saturday morning.

I discovered that I'd left my Camelback bladder at home, even though I'd brought the Camelback pouch. Lot of good that'll do! Improvising, I put some bottles in the backpack, full of diluted Gatorade, and then filled my two bike bottles with plain water. While this was not as easy an hydration method as water-in-the-tube, it kept me from drying out or buying a new water bladder, and saved $40 or so.

Having this experience, I didn't forget to pack my food supplements, including the usual four gel packs, and two Cliff bars. (I also keep spares in my bike saddle bag.) So I never got hungry on the ride, and never let myself dry out.

Here is the ride path Coach Don mapped out for us:
[There will be a map pic here soon!]

You can see how we have been slated to climb the peak of Kankamagus Hwy (called Kinsman's Notch) twice, once going out to the west, and once coming back. There is a breeze from the West in the morning, becoming southerly on the way back in the afternoon. So we will have the wind in our face at the Notch when we come back to the base.

We finally started out the long ride at about 08:45 out of the Hobo Railroad Junction mini golf parking lot, just to the east of I-93. After going under the highway, and leaving Lincoln, NH behind, we began the long climb.

From this side, the climb is actually about 2 miles long, and is at its steepest near the top of the hill. The climb is shorter and steeper from the other side, however. It may have taken us about half an hour to get up to the top of the hill from the base, and you could certainly see a lot of the local White Mountains from there.

I confess I had to stop three times as I approached the summit at the steepest point. My heart rate was too high (193) and kept jumping back up over 190 every time I rode 50 more feet uphill. I finally got it under control as we approached the hilltop, and the grade became more relaxed. I may say part of the problem was my caffeine intake at breakfast, and that I might do well in the future to cut down on the stimulants I use, including the amount of coffee in future rides, no matter how high the hills are.

I am getting better at hill-climbing, with the practice on Mile Hill Road at Mt Wachusett on Thursdays, so there is no need to think I need to overstimulate to get up to places like this.

And a loverly place it is. You can see that we are not at all at any "summit," here, as the Notch goes between the more glorious peaks in the area. We are probably at about 2000 feet of altitude, having come up from about 500-600 feet at the base area.

So enough of that; down we all go toward Rte 116, which will take us north to near the Franconia Notch State Park, but we will not be going in there.

Fund-raising Update

2008-04-20T19:59:00.004-04:00

I have just collected my 3500th dollar, and have only $600 more to go before I've reached my fund-raising goal of $4100. So, I'm at 85%, and in need of about 20 more $41.00 donations to get over the top. It's been a tough year to get responses. People are feeling the pinch at the gas pump, and trying to pay taxes on last year's investments from what remains after the January market downturn. Still, tax season is over, winter is leaving us, and we all know about where we stand now. Hopefully my gentle readers are feeling some relief at this point.

The fight against blood cancer goes on. We all know or have known people that are in the trenches, taking the medical treatments, or paying for them while they watch a loved one suffer away, often bravely fighting for their lives. My team and I mean to be there for them. So, if you find yourself thinking about charitable contributions for your 2008 tax year, I've got a good place in mind for you to consider! See my donors web page, and please contribute now! (You can believe it feels a lot better than chemotherapy.) Thank you for your support!

Training Week 11 - 65 miles planned out of Boxboro, MA

2008-04-20T18:06:00.005-04:00

Okay, here we are at week 11, so it is high time we are putting in some serious miles, and getting some reasonable hill-climbing into our workouts. As I check with last year's schedule by comparison, we were ready to do a mini-Tahoe at Franconia Notch, NH by April 28, 2007. This year, the Frank-Notch ride is scheduled for next week Saturday (April 26), which means we are right on schedule--at least for training plans! Now what am I really ready to do?

I finally get a photo of ME taken on one of these rides!

If this week's workout is any indication, I should be fine at Franconia Notch on the 26th, but I'd feel a lot better if I'd gotten in some serious work on the Arlington Round House hills during the week before. I've never gotten there yet this year. So, this week I mean to get there at least once per day, Monday, Tuesday, Wednesday, and maybe Friday morning. So, I'll need to check back in here daily this week, to tell you what I did, and to post some pics of the work as proof.

At the start of the ride, we were all focussed on the hot sun and the need for lots of food and water.

No need to prove we were out on Saturday (for the first time this year I get a Saturday bike ride outdoors). The sun was out and the weather was even a little bit hot. I had to shed my yellow wind shell, and dump my middle layer jacket in order to stay cool. I even needed extra water for my Camelpack. The bike needs a little touch-up in the rear-dérailleur tuning, since it was hanging up on the sixth gear when raising (but not dropping).

I have been promising you all photos of the Wachusett Reservoir near Clinton, MA, and now I finally have some. See more of them in my photo album for this ride, which includes more than seventy shots, and linked below.

We had plenty to do to keep up with the lead crew this time, as Steve Mauro and his son J.C. were joining us, and about nothing non-mechanical can slow them down. With the sun out, the reservoir lake was very lovely, and I would have stopped for more pictures. Only thing, we had such a head of steam getting around and over the lake that I didn't want to stop too frequently and wind up getting behind. Again, I suspect I'm not getting adequate cross-training and mid-week riding to cover me for these long weekend treks without needing to play catch-up when I'm winded.

But I never really got winded, which means I'm getting too used to the Res trail. I need a change, so I'm hoping we opt for Franconia next weekend, and I'm hoping I can get to Arlington Heights for some hill drills this week. I probably need humbling, and Franconia Notch will be just the trick.

Here is the enormous dam that holds up most of the water in the Res. You are seeing the back side of the thing, which must be about 125 feet tall, though I haven't checked the official numbers. Too bad we aren't allowed to walk across the top of it, which would make for a great photo-op.

Steve and J.C. finally did suffer a flat tire that took a lot of work to get fixed. Steve decided to use a new tire, I think, and there was some trouble getting the assembly together, which caused a short delay in their finishing. Luckily we were most of the way done and heading back from Clinton by that time. On-the-road maintenance is tough, and we all have to be prepared to do it, even though we mean to avoid breakdowns at Tahoe. New tires were a good idea for me this past week (see week 10 below). Now I just need some minor fixes to be fully ready for the trip, at least mechanically.

BTW I did make it down the Rte 111 hill this time with a max speed of 39 mph, and no irregularities, though I did not try to maximize the speed. Traffic was a little heavy at the time, though no one passed me going downhill. I suspect I could have made 45 mph if I had tucked more and just lennerrip, and that is about as fast as I want to go in traffic the way people drive around here. Also, the drivers this week were much more pleasant. Either it was the weather, their tax returns, or just that we looked prettier out there this week. Thanks to the local drivers.

Check out my photo album at 20080419 Training for more pics of this lovely 64.1-mile training ride.

The Road Ahead -- Fund-raising deadline approaches!

2008-04-16T22:21:00.007-04:00

Hello, TNT cycling fans! Today, on the cycling program we're going to look at money. Lots of it. Most of it on my donors web page at http://www.active.com/donate/tntma/tntmaDGraess1. There you will see I'm at almost 80% of my $4100 minimum.

On May the 1st, TNT will have its $4100! That is because I have promised them I would supply the difference between what I had at that time and what they required for the minimum. So...if you were planning to help me out with a nice donation at some point (or even a mean one ;-) ) now would be a good time to check out the above link and kick in with a 1% contribution of $41.00, or more if you can spare it.

I've bought my own plane tickets to Lake Tahoe, and I'm taking my wife Carol along with me, at no cost to the program. So, do like the MOOSE does! (See Training Session 5 below.) Help me to help those suffering with blood cancers and their families. Help me to help the researchers find the cure!

Training Week 10 -- Boxboro to the Res for 53 miles

2008-04-13T17:00:00.008-04:00

Jack Sanders joined us for the first time, and Katie from the TNTMA office was there to provide smiles and encouragement for our soaky wet ride.

I'm healthy again, and that is for sure. And just to make sure that didn't last too long, nature threw the toughest week yet at us, for daring to cycle around the Reservoir again. It was cool, below 50 and part of the time below 40 degrees, and the light to moderate rain was relentless.

The team getting ready at Boxboro Holiday Inn parking lot. Clouds threaten from the west.

We set out to cover 53 miles, going around the Boxboro warm-up leg near the ball park, and then heading out west and south to the Reservoir, one of our favorite rides. Lots of rolling hills and usually very beautiful scenery. But the emphasis today would wind up being technique, endurance, and grit. Heavy on the grit, because we were getting it in our mouths the whole way around the Res and back.

A moderate rainfall set in. The roads were never overrun, so we weren't in any danger, but the trail was wet and dirty. Wheel-spray kept us from slip-streaming or tandem riding much.

The weather today: Cool, wet, and crappy!

The rain started when we got to Clinton, and it kept on keepin' on. So did we! One of us took a spill in traffic, due to a bad pot hole, which was the toughest obstacle we faced today. Road conditions in the area are the worst ever after a winter. We really have to keep our eyes on the road in front, and be sure to point out hazards to following riders.

Now here's another point: Drivers today were extremely touchy, and ready to lean on the horn at the slightest provocation. Even when they were coming from the opposite direction and were not waiting for us. Come on, folks, what do you think we are doing out here? Is it really that important to get around us so you can wait at the next stop light? Nobody cycles on a day like today just for the fun of it.

The SAG vehicle (soak vehicle?) provides some liquid and solid refreshment for us, but we find it is better to keep going rather than wait anywhere today!

Well, like we always say, it wasn't chemotherapy. But it was about as sucky as you could want it to be training in the weather. We're all better for the experience, and unless Tahoe throws a curve at us with snow or something, we're expecting some improvement in the coming weeks.

Training Week 9 -- Graessle out sick!

2008-04-06T21:35:00.000-04:00

Well, it wasn't a good week to miss, since the cold windy weather was quite a challenge for the MA team Sunday April 6th. But I was way tired from some malady that lasted all weekend. I put in some road time during the next week on my own, but missed this 47 miler.

On the fund-raising front, notice the Bullwinkle gang has been helping keep me on pace. Rocky the flying squirrel one-upped his buddy with $100. The ever-heroic Dudley Do-Right of the Mounties then put me over the 50% point with $129! Don't believe it? Check out my donor's page right now!

Now, unless I'm going to rely on cartoon characters to keep this thing going, I'll need some real flesh and blood sponsors. Otherwise I'll have to start romancing Natasha Fatale, and we all know where that could lead.

Training Week 8: 40 Miles around the Res

2008-03-31T09:00:00.001-04:00

Taking a photo of myself before the ride. Didn't freak the camera, anyway.

Back to work! This time it is a Ride Around the Res--at Wachusett, MA. 40 miles were on the agenda, and 41.04 were my count on the bike computer by the time we got back. Lovely day, and I had no trouble at all getting up Rt 111 at the start. Must be those new vitamins. :-) Or maybe it was the pleasant and brave company of NH Coach Don Lamothe and Danielle Miller. Great to see both of them again!

Here's Danielle's happy face before the ride.

Anyway, I know better what I'm doing now, so I can get up a hill if I have to. And with last week's skiing foray, I seem to have my legs under me, and standing is no longer a viable option, except if my butt gets sore.

Here we are at the start, not a bad-sized group with about 15 participants.
Some got past me before I could get the camera out.

We got out to nice sunny start, even though it looks warmer in these pics than it was. The chill didn't bother us once we got going up the Rt 111 hill, and the wind was very kind this week. Last week's ride, I'm told, was badly assailed by gusts. I wouldn't know. I was up Sugarloaf Mountain in 30-mph winds, on skis.

Our first stop at Clinton, MA, 12 miles along.

We look a little colder in the 12-mile stop at Clinton, but the sun was very nice. My blood meter got a little cold sitting on my shoulder the way I had it, so my checks didn't make much sense. I might have been a little high, but I didn't notice any problems physically.

Well, folks, the Res was beautiful, and just to prove it I'm going to have to go out there another sunny day to get some photos. We were moving so well, I didn't stop for a single shot. Guess I have MY priorities straight, but that doesn't do the gentle reader any good, does it?

When we got back to Boxborough, no one wanted a group photo. Maybe the ride left people feeling a little pressed, or just hungry. I'll say it was fun to sit down and snog pizza and pop for an hour, just to go over everything and swap a few stories with the northern crew. I hope we're having this much fun when we get up to NH for a mini-Tahoe around Franconia Notch in a couple-three weeks! Bad weather's already aloft for Saturday again. (Who knew?) But I'll be sure to get some hill climbing in this week!

Training Week 7: Gone Skiing

2008-03-24T03:17:00.001-04:00

Well, I suppose it had to happen once this year that I miss a bike training session, but I had two issues: My roadie needed a tune-up, and I needed to get up north at least once this year to do some downhill skiing. So I dealt with those two issues by driving my friend John up to Sugarloaf in Maine, and trying out the huge slopes.

I took the camera along, but didn't bother to snap a single photo. Not that either of us is that much to look at :-) but the weather and the snow were striking. Maybe the best I've ever been on. The only problem was wind at the summit, which kept some of the lifts off-line for part of the time. 40-50mph and gusting, you could see it blowing clouds over the peak from anywhere in the area. Should have taken some short movies of it with commentary. It was really movin'.

So were we! I wore my quads down to the femurs over the two days, and had a lot of fun. Wish I could have taken a whole crew up with us! There was plenty of open space and wide, wide trails barely being used. It was cold all right, but it's snow, you know? And evidently it was enough training (cross-training anyway) that I didn't lose any conditioning for my next training ride.

Training Week 6: 03/16/2008 Sunday Again!

2008-03-17T21:23:00.002-04:00

Well, we actually got snowed out again early Saturday morning, but this time we were ready with a Sunday ride of about 30 miles. While the weather wasn't a factor, we didn't have much sun, and the Boxborough-Littleton-Harvard ramble we took turned out to be good conditioning for the cool weather we'll see early in the day at Tahoe. The crew included some of the New Hampshire team, with Bruce, Sue, Ann, and Dave joining us for the first time. The ride really didn't take all that long, and this time Martina passed me up on the hill into Harvard Center.

My trip down the Rt 111 hill back into Boxborough resulted in another shimmy, but this one was self-induced, as my pecks were too tight coming down the hill. The instability vanished when I relaxed them. My top speed was only 30 mph this time, so the problem I had last week is indeed solved. Now it is just a matter of getting relaxed again and trusting the equipment on the downhills.

Some day we may even get to work out on a Saturday, but for now, at least we are outside every week. For other photos of this ride and the training crew, see my Picasa2 album at this link.

Training Week 5: 03/09/2008 Cycling outdoors!

2008-03-13T00:05:00.002-04:00

Note: Check out my donors web site NOW, and you'll see that even Bullwinkle has donated to support my ride. So...do like the MOOSE does. Please stop by and donate to eliminate blood cancers today!

Well, it rained like a %&*^$# Saturday, again. But we were able to get out on Sunday! And man was this a special day. We had seven riders from the MA team along with us, including three of our mentors. Big Ben came out to see us, and the very lovely Katie Brown, our LLS team representative, was along to drive SAG for us. None of us wound up needing a motor-lift, but it was special to have her come along!

We cycled for what my bike computer logged as 23.4 miles from Boxboro, through Littleton, and then up the big hill to Harvard.

Chugging up the hill to Harvard Center, MA. I was sure beat trying to get up that thing; happens every year. But this time I was even one of the first to get up there, although I was pretty winded when I arrived!

We mostly had a great time. Everything would have been perfect if I'd been aware of a small, but serious mechanical problem. When we headed down the BIG hill on Rt 111 going back into Boxboro after a good ass-kicking ride, I thought I'd coast to my max speed and see how well the new frame on my bike would handle the higher pressure. Well, that didn't go well at all. Could have been a lot worse, but as I reached 39mph, I got the worst kind of shimmy in the bike I'd ever felt. Reminded me of a tooth-breaking fall I'd had as a nine-year-old--but that was 38 years ago, in the street gravel. This was a lot different, and the stakes were higher. I fought that thing wiggling and twitching all the way down the hill! Hollering at myself not to die out there, I finally got the beast to stop wrestling with me as I approached the bottom.

Turns out, and I hate to admit this, I had a loose head assembly, which I could have detected before I started, but what I was doing during my check-out didn't reveal the problem. Well I feel silly, but I know better now how to check for that problem. I just hold the bar down with the front brake on and push forward. If the fork seems to move or slip, time to tighten!!!

Well, I'm still here, I'm not dead, and I'm training for Tahoe.

Where to go after the ride? You bet!!! Check out Di Capri's in Acton, MA next time you're in town!!! Here am I, Coach Mike, Anna, and Krazy Keith.

See the rest of the photos from this training ride at my Picasa site.

Training Week 4 03/02/2007

2008-03-08T15:11:00.000-05:00

All right. No more complaining. We DID get snow on March 1, Saturday. But coach Mike Hill arranged to set up an outdoor ride the next day, Sunday, from Boxboro, MA to as far as we were willing to go. There were only four of us: Coach Mike, Jason from down under, Brian, and me. We wound up with a LOVERLY day, no question. So I like an idiot brought the camera, but didn't take any photos. (Ach!) We did about 15.4 miles total, under a very friendly sun, and some steady breezes. It was a good chance to get some mild conditioning in. Why was I the only one tired at the top of Hill Rd and Middle St? I guess I just atrophy a lot faster than most people. It got plenty chilly, but the ride really wasn't a hard one. I'll try to get more outdoor work this week, before we meet again for team training on the weekend.

Training Week 3: 02/23/2008 Spinning, Spinning, SPINNING!

2008-03-01T15:08:00.000-05:00

Tell you what, folks, this indoor training gig is getting old. We had another snowstorm yesterday, and we still can't get outside. I tried to get out by myself on Wednesday 2/20, and failed to do so, despite clear, dry conditions. Let's face it, we are behind the eight-ball getting early conditioning here. The indoor spinning class is working for me today, as I find I'm a little winded and my pulse, which usually runs between 160 and 185 for a good stationary bike session, has gotten as high as 193. (Don't tell my personal trainers, okay?) Here I am (photo above) at Longfellow, indoors of course, cranking away next to teammate and fund-raising-leader Maureen M.

Clearly I need some more cross-training, or I'm going to get my butt kicked next week on the road. Snow or no snow, I'm putting my knobbies on my old mountain bike and skitchin'...

Note: Recommitment is three weeks away now. Please donate as quickly as you can using my web page at http://www.active.com/donate/tntma/tntmaDGraess1. Thanks!

Training Week 2: 02/16/2008 Spinning, spinning...

2008-03-01T15:01:00.000-05:00

It was so warm this week we figured we take advantage of the break and get outside today, but yesterday evening it snowed to beat the band. So, we are spinning again this week, this time for 1:15 at the Longfellow Athletic Center. I was happy to see Lindsay M training with us, though she says she'll be doing the Mad River Valley ride this year, and not Tahoe, so I'll miss her on the mountain in June, and on our numerous long training runs in March, April, and May. We ramped up our expectations only a little this week, and I'm going to need to fill in some cross-training sessions before we meet again next Saturday.

Training Week 1: Spinning 02/09/2008

2008-03-01T14:29:00.000-05:00

Well, Coach Mike Hill has decided that we won't try to get outside for training too early in February, so instead I'll get to meet the new MA cycling team members at Longfellow Athletic Center in Natick, MA this morning. We'll be riding stationary bikes ("spinning") following instructions and tunes set by our fearless leader. I got to meet some strong riders! Among the better-looking are Moe, Lisa, Martina, and Anna (returning from last year). Also returning are the irrepressible Ben Levine, the unstoppable Dave Morris, Rich Wilson, and "Dr Keith" Foster. Newcomers John H, Brian A, and our new head coach Mike Hill rounded out our first training session.