So on Friday, I rode my bike to work and back again. It was a bit warmer. but only slightly in the morning. 42 f (6c). I left a little bit after 7 and so it was light for my whole ride to work. My feet and hands were a little cold but nothing to worry about. I showered at the vasa and I was glad to see they had a bike rack that I could lock my bike to. By 9:30 AM it was warm enough when I left Vasa that I didn’t put my sweat pants on and left my hoodie unzipped on my easy ride to work. Even in that last mile, I was still sweating a little for a while after I arrived at work.
On the way home I got a thorn in my front tire and had to change it on Frontrunner on my way to the Murray station. There was a nice gentleman named Kendrick on the train, probably 19 or 20 that let me borrow his pump to pump up my spare. I didn’t check the tire for thorns until I got home so I had punctured my replacement tire. I spent about 3 hours trying to fix one of the tires. The sub-standard patches I had in my possession were not working so after 4 iterations of attempting to install different patches pump them up to do a test ride and then watch the tire go flat in about 5 minutes. I was frustrated with the situation so I decided to go to a bike store to get replacement tubes and better patches. I purchased a thorn resistant tube it was about twice what I wanted to spend, and then I got a regularly priced tube as a backup and small patch kit. I was ready to go on Monday.
I was planning on riding this morning but with Kate’s birthday I just ended up driving. I am feeling the withdrawals for not exercising at all this morning. I need to be more disciplined on Sunday night and plan better for Monday mornings so I do my exercise instead of finding other things to do.
At work this morning we finished discussing the book Atomic Habit by James Clear. Not included in the book were 8 keystone habits talked about in Charles Duhig’s book The Power of Habit.
Here are 8 Keystone habits
- Eat dinner with your family
- Make your bed
- Exercise Regularly (I’m going for 5 times a week. Power, Cardio, Balance)
- Track what you eat (
- Journal – (Gratitude Journal – Life Focus)
- Develop daily routine (Morning and Nightly Ritual )
- Plan for next day – What will be the focus
- Meditate
- Strengthen willpower
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