dmv slow racing

Dan Vogel's training and fundraising blog
"It does not matter how slow you go so long as you do not stop."

Jul 8

Standard Landlord Disclosure Documents

As time passes, the number of documents to be included with every rental increase.

Our (standard) lease includes disclosures on:

  • Mold that incorporates:
Normal 0 false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4

Posted via web from HellerVogel posterous | Comment »

Posted at 10:47pm

Jun 2

An RSVP Ticket lottery

RSVP — Ride Seattle to Vancouver & Party (http://www.cascade.org/EandR/rsvp/index.cfm) — sold out this year within 6 days.  Having missed out last year, I managed to snag one of the limited tickets for this year.

I will be unable to ride RSVP this year.

It would be too exhausting to judge who best to give the ticket to, and I am not interested in an auction. So let us employ Lady Luck for a good cause.  I am going to be riding the LiveStrong Seattle ride and have not done enough fundraising.  Starting today and running through 11:59pm Seattle time on June 15th, every $5 in donations to my LiveStrong page will earn a lottery ticket[1,2].

Not sure if you would like to ride RSVP?  Take a gamble by buying a ticket, and let random() decide! It goes to a great cause.

No transportation option is included.


Click Here to Donate

Dan Vogel
dmv@transient.net
dmv on Twitter

[1]. No, this has nothing to do with today’s Fat Cyclist Wheelset contest:
http://www.fatcyclist.com/2009/06/02/lets-get-serious-about-this-fight/
I put this idea together before he announced it.  I do not need a new wheelset, and am happy to take myself out of the running or to lottery that as well.

[2]. Other LiveStrong participants get two tickets, because it is a bit like doubling up by donating to another rider’s page.  Drop me a note if you are a rider and make a donation.

Posted at 12:47pm

May 6

Full Disclosure: Body Fat Analysis, 05/06/2009

I did another Body Fat test today.  Previous data points:

  • January
  • 228.8 lbs total, 168.6 lbs lean, 60.2 lbs fat, 26.3% body fat, BMR of 2157.
  • March
    • 230.8 lbs total, 176.2 lbs lean, 54.6 lbs fat, 23.6% body fat, BMR of 2233.
    • Net change: +2lbs total, -5.6 lbs fat, +7.6lbs lean
    Today’s Truth:
    • 223.0 lbs total, 173.85 lbs lean, 49.15 lbs fat, 22% body fat, BMR of 2209.
    • Net change: -7.8 lbs total, -5.45 lbs fat, -2.35 lbs muscle
    While this is a positive result (as Tessa and I joked this morning, I was taking a test I could not fail), the trend is interesting.  My “exercise” “routine” for this period was dominated by a six week swim class held by First Out Tri.  To maximize the benefit from the class, I spent most of my workout hours in the pool. 
     
    The other significant contribution was the introduction of a Go Wear Fit device (bodybugg).  This gives me daily — or even near real-time — visibility into my daily caloric burn.  This acts as a motivator toward maintaining a caloric deficit.  I don’t know my precise caloric input, but I am sure I can keep it below my daily 3200 calorie burn target.
     
    Both of these — swimming drills for form, not distance, and an emphasis on caloric debt — would suggest that I have been achieving weight loss through a non-discriminating caloric deficit.  Perhaps I will re-emphasize strength training again, and try to be less aggressive about eating less and burning more.  8 lbs in 8 weeks is a laudible result, but it would have been better had it been fat-exclusive.  For now.  When I have a lean mass of 200+ lbs, that attitude might change.
     

    Posted via email from dmv’s posterous

    Posted at 9:37pm

    Mar 16

    2009-03-15 to 2009-03-16 #bodybugg sleeplog

    I guess the trick to greater than 7 hours of sleep for me is a substantial amount of exercise.  On Sunday I: biked to the St. Pat’s Dash at the Seattle Center, ran the 3.75 miles, and biked home.  Then I went to the Seattle Bike Expo. Had the weather been less snow/rain/wind, I would have biked as well… but since I was going to near the glorious Magnussen off-leash dog park, I took the dog on a 45 minute romp after.  Apparently I’m just not working out hard enough to sleep?

    See and download the full gallery on posterous

    Posted via email from dmv does not sleep enough | Comment »

    Posted at 11:18am

    Mar 3

    Full Disclosure: Body Fat Analysis, 03/03/2009

    I did another Body Fat test today.  From last time:

    So here is today’s “truth”: 228.2[sic] pounds, 26.3% bodyfat — lean mass of 168.6lb.  Base Metabolic Rate of 2157.

    Today’s truth: 230.8 pounds, 23.6% body fat — lean mass of 176.2lbs.  Base Metabolic Rate of 2233.

    Apparently I lost 5.6lbs of fat, but found 7.6lbs of muscle.  D’oh!

    I have noticed steady improvements in my weight training, but I have not been doing too much of it.  I guess for now, this is my lot: my body gains muscle quickly. Ultimately, that’s ok.  As I said starting out, my goals are measured in performance not weight.  I had my first triathlon of the season on Sunday, and I succeeded beyond my expectations - I had strength left to sprint the last mile on the bike (at 300+ watts), I ran the entire distance and had enough for a finish line kick.  Perhaps I even left energy on the table — I was able to change, drive home, etc.  I do not believe this would have been possible just two months ago.

    Posted via email from dmv’s posterous

    Posted at 1:32pm

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