Feb 19

Power Trip

So this happened yesterday…

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Yep. I bought a PowerTap.

I have spent the last two offseasons on the trainer using the TrainerRoad software which has given me the opportunity to train with Virtual Power. VirtualPower is essentially an estimate of your power output based on the trainer you are using and your speed/cadence sensor. It has been a huge benefit to my workouts so I decided to take the plunge and have the option to train with power on and off the trainer. Plus, now my power readings on the trainer will be accurate measurements rather than the Virtual Power estimates. And as a bonus, the wheel (which I got used from a teammate) even came with a Wheelbuilder AeroJacket for racing!

For all the other power heads out there, any advice for a newbie? I’ve already downloaded Golden Cheetah and got a copy of Training and Racing With a Power Meter to read. What else should I know right off the bat?

I am actually excited to do my first real FTP test, but probably won’t get to it until the weekend or even next week.

Thanks for reading!

Permanent link to this article: http://www.ironmanbythirty.com/2013/02/19/power-trip

Feb 11

Renovation Report: The Bathroom

It’s done! At long last, it is done! We have finally finished our giant bathroom remodel. Now that we have been using the newly remodeled bathroom for over 2 weeks, I figure it is time to finally get this post up.

Warning. This is a super long post. Probably the longest post I have ever done. I thought about breaking it up into multiple posts, but I figured this is the sort of post that might only interest some readers, so I figured I wouldn’t drag it out. So, if you haven’t lost interest yet, sit back, grab a drink, and enjoy. (Special “Thanks” goes out to my beautiful wife who not only took time to edit this post for me because I was sick of looking at it, but also for putting up with nearly 4 months without a main floor bathroom.)

Let’s go back to where this all started. Here is what our bathroom used to look like.

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While functional, we absolutely hated it. From the fake stone surround, to the almond fixtures, to the green floor tile, it all had to go. One thing that you might not be able to see is the fact that there is a window in the shower. Look closely. See it? Oh, that’s right, the previous remodel covered it up. However, because it is a brick house, the window still existed on the exterior. Classy.

So, our main goals for this remodel were to replace everything and re-expose the window. Not that big of a deal, right?

First step was that everything had to go. Let the demolition begin!

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The stone surround actually came down fairly easily. Just a little muscle and it was out in no time. Jennie got to take out some aggression on the drywall.

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It was quick work and eventually we found the hidden window! It immediately became apparent as to how much natural light we were missing out on without the window. The window itself left a lot to be desired; glass block and an aluminum clad tilt-in window that had seen better days. The insulation was a joke as well. It was sporadic at best, and I doubt it was really doing any good.

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Demolition actually was a fairly slow moving and tedious process for a couple of reasons. First off, we didn’t rent a large dumpster or anything, so we were bound by what we could fit in our weekly trash can. We did amass a pile of debris in the garage in between trash can fillings, but we didn’t want to get too far ahead of ourselves. Also, as you might be able to see in the picture above, the previous remodeler put in horizontal furring strips. I’m still not 100% sure why they did this other than to possibly ease the hanging of drywall over some uneven studs. However, they also glued the drywall to the furring strips as well as screwing them down. This made pulling down the drywall a much bigger job than usual.

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There was just a little water damage around the window frame. Thankfully, though, the damage all appeared to be very old and had already been partially fixed. We’d still need to remove and replace some of the structure around the window though.

Once I built up the framing around the window, I was able to measure for a replacement. This is one of the reasons why we started the project so early. I knew that ordering the custom window would take 2-3 weeks— during which time, we would essentially have a hole in the side of the house and we wanted the weather to be warm for that.

With the replacement ordered, it was a bit of a waiting game for it to come in. As soon as it came it, I set about installing it. For this step, I used plenty of online resources for tips. Probably the best resource I found was a series of videos at Fine Home Building for How to Install a Full-Frame Replacement Window in a Brick Wall. These videos were super helpful at guiding me through the necessary steps to properly install, flash, and insulate the window.

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I ended up trimming out the exterior of the window with a PVC brick molding that won’t rot and looks nice with the rest of the windows on the house.

With the window in, I insulated the entire bathroom. Rather than just insulate the exterior wall, I figured it wasn’t going to cost much more to insulate the entire bathroom. It was pretty incredible how big of a difference getting the window and insulation installed made. The room warmed right up and was super quiet.

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And this is basically where the project got put on hold. With the weather remaining warm out, and the purchase of a new mountain bike, I found better things to do.

Eventually, the weather cooled off and I decided that it was time to get back to work. Next up was drywall. I still had some plumbing and electrical to do, but I could at least start on getting the drywall up on the ceiling and walls without utilities. I used a t-brace made out of some scrap 2×4 so that Jennie could help hold the drywall for the ceiling in place while I screwed it into place. Because Jennie was helping, no pictures of that. I used standard drywall for the entire bathroom rather than any cement board or green moisture board, which is what you’d typically see in a bathroom environment. I’ll get to why in a minute.

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Jennie and Bailey sacrificed their office area as the staging area for the project. Bailey made extra sure to keep an eye on things for us.

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With most of the drywall up, I had to finish up the electrical and plumbing work. As part of the remodel, we decided to switch the positioning of vanity and toilet. Previously, you entered the door with the toilet on the left, then the vanity, then the tub/shower. We wanted the toilet between the vanity and the tub/shower, so the plumbing and electrical had to be moved. We also found a great ceiling fan/light combo, rather than just a ceiling fan, which would require additional wiring.

While doing the electrical, I also framed out the new medicine cabinet, a Cartwright Medicine Cabinet from Restoration Hardware.

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The electrical was a breeze… except for a faulty switch that wasted my time until I tried a different one. Oh well. It is always something. Plumbing, however, was a bigger issue. There were a couple issues involved with the plumbing. First off, the original plumbing came up straight through the floor. Unfortunately, this wouldn’t work with the new vanity we had purchased. For the new vanity, the plumbing would have to come up in the wall space. That leads into the second issue; directly below the base of the wall was a floor joist, which made installing the pipes a challenge. Each of them had to be curved slightly to orient around the floor joist. The PVC waste line, however, could not be curved like the copper pipes. So, instead, the waste pipe had to be routed around the corner thhn down through the available open space.

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In order to run the PVC, I had to notch some of the studs. Don’t worry though, MattyO, I reinforced the crap out of both walls. I just forgot to take a picture of that.

Unfortunately, this wasn’t the last of the plumbing issues. The final issue with the plumbing was the fact that our main shutoff valve for the house doesn’t entirely shut off the water; it still trickles out slowly despite being shut off. This makes sweating copper pipes nearly impossibly– pipes with water in them don’t heat up enough to solder them. Thankfully, I discovered an awesome product at Home Depot– SharkBite connectors. I was skeptical at first of their simplicity, but they lived up to the reviews. They are fittings for copper pipes (and other materials) that simply press onto the pipe with no soldering or tools required. They were the perfect solution to the problem. They are significantly more than plain old copper fittings but they saved a major headache. You can see a couple of the SharkBite connectors (right angle elbows) below.

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Along with connecting up the copper pipe, I had to tie in the PVC waste line to the main stack. This wasn’t a huge job, but it required lots of figuring on how to route the pieces so that they made the correct angles.

With a break in the weather, I took the opportunity to install the proper ceiling fan vent on the roof. Previously, the ceiling fan in the bathroom simply vented into the attic, which is a big no-no because it can cause moisture build-up and possibly mold in the attic.

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With a hole cut in the roof, I better figure out what I am doing now.

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Whew. I figured it out. I then tied the fan to the vent using an insulated pipe.

Unfortunately, this is the portion of the work that (I think) ended up injuring my abdominal muscles. You see, the only way in and out of our attic is through a narrow opening in the back of a closet. I really have to twist and contort my body to simply pull myself up. I honestly can’t imagine being any bigger than I currently am and still fitting. Anyways, I had to contort and lift myself up and down from the attic at least a dozen times as I worked on this project. It was after that when I started to have pain in my right upper abdominal. And (stupidly), I didn’t back off from training and made it far worse.

Next up was getting the floor prepped. As you can tell from the picture below, I still have a bit of drywall to do, but I wanted to get the floor backer board down while I had some extra room to work with. In order to get the floor in, I had to remove the old toilet waste pipe because we were swapping the position of the vanity and toilet.

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The old waste line (and connected waste stack) was cast iron, which can be very difficult to cut through. I was actually dreading this task because I knew that if something went wrong cutting out the toilet flange, the project would get expensive very fast. I borrowed my boss’s reciprocating saw, picked up a Lenox Diamond saw blade and got to work. Thankfully, it all went great, it just took awhile. Cutting through cast iron is a slow process and it took a good 20 minutes of cutting just to make it through the 3” pipe.

With the pipe gone, It was time to get the floor in. I used 1/4” cement board on the floor. This was used primarily to create a solid, smooth surface for adhering the tile. Because of the small space, I had to cut the board into smaller pieces than planned in order to get it into place. Once I had it dryfit, I labeled each piece and then pulled them out so I could mud them in.

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With the pieces out, I applied a basic cement-based mortar to the floor with a 1/4” square-notched trowel. I did one piece at a time and then screwed down the pieces with cement board screws once they were in place.

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With the new sub-floor in, I could finish off the drywall. I was to the piece I was dreading. This piece, along the wall with all the fixtures would require a bunch of holes cut in it to allow for the rough plumbing. I actually had what I would like to think was a brilliant idea on how to handle this. Using a scrap piece of drywall, I would hold it in place where each pipe was and cut the necessary holes. Because it was scrap, I had some wiggle room and could recut the holes if my measurements were off.

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Then, I would take the template, line it up with the actual piece and transfer the markings. And it worked perfectly. Ok, almost perfectly. The template worked great when I actually used it correctly. As you can see below, I misaligned the holes for the shower valve and tub spout. Whoops! I accidentally flipped the template over when transferring the marks, so my measurements were off. No big deal though, I patched the holes. They would eventually be covered by tile anyway.

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On to my least favorite activity. Mudding. It is the absolute worst. It is time-consuming, boring, and messy. After taping all of the joints, I got to work. It took a couple applications of mud before I could start sanding.

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And then things really got messy.

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I actually do have a sander that attaches to a shopvac, which is supposed to keep the dust down, but it is a pain to work with. Sure, it keeps the dust down, but you are constantly fighting the suction of the shopvac and it wears your arms out pretty fast.

With the drywall mudded, and sanded, I could finally start putting the room back together. This was really the turning point of the project. This whole time, I felt like I kept making more of a mess and the project seemed never-ending. However, now that the walls were up and prepped, it really felt like I could see the finish line.

So, onto the tile work. But first, a little waterproofing. For this, I used a product called Kerdi by a company called Schluter. I first learned of the product on This Old House. After doing a bit more research on the product, it seemed like the definite way to go. Waterproofing was a definite concern based on the previous water damage I uncovered, and the fact that we have a window in the bathroom, which can be an avenue for future water damage. The beauty of the stuff is that it completely waterproofs the bathroom. Once it is installed, you could technically start using the shower; tile is unnecessary and essentially becomes decoration. This is why I used standard drywall for the entire bathroom, rather than using a more typical cement board or greenboard. Schluter actually recommends (and requires for warranty) that regular drywall be used because the product adheres better. Other materials can suck the moisture out of the mortar used the apply the Kerdi, resulting in possible adhesion problems.

Anyway, I can’t say enough good things about this product. If it only works half as well as they say it does, it will be well worth it. It is super easy to put in. All you need to be able to do is work a pair of scissors and a trowel. Cost-wise, it was worth it. The product itself was about $250 to do our entire tub surround. They also make specialty products if you are tiling a full shower (no tub) or other non-typical installations.

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I started by putting a narrow band right around the tub. This makes it easier when putting up the wall pieces because you don’t have to be as precise with them and it is easier working with the small pieces.

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The larger pieces went up one wall at a time, with the back wall requiring two pieces. Simply trowel on some mortar, push the Kerdi into place, and then smooth it out. I used a plastic trowel to smooth it and work out any lumps or air bubbles.

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One piece up. Easy as pie.

Before we had covered up the rest of the walls, we signed our work.

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Probably should go back and change that to “2012-2013”. haha.

While I worked on hanging a piece, Jennie measured and cut out the next piece I would need. The material itself is like fabric and cut easily.

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In a few short hours, I had the rest of the Kerdi installed. Properly wrapping the window took some extra time, but I wanted to make sure I got it right as the window was one of the main reasons I wanted to use the Kerdi in the first place.

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If I had to do it over, the only thing I would do differently is that I would not have mudded and sanded the corners in the shower area. When I was finishing the drywall, I used corner tape and finished off the interior corners, which is what you would normally do for a painted wall. However, you do get a bit of build-up from the layers of mud. Add in the little bit of build-up from the Kerdi and it starts to get pretty thick. Not a huge deal, but lesson learned.

With the Kerdi in place, I could start to figure out a tile pattern. Jennie picked out a classic white 3”x6” subway tile. So, using some tape, I marked off the wall lengths on the floor. From there, I could play with different layouts to find what worked best. Mainly, I was trying to avoid any awkward seams or rows that had really narrow pieces at the end. With the size of the tile and walls, I was actually able to find a pretty good pattern simply by centering the middle tile on the wall and working out. This doesn’t always work; but in our case, we got lucky.

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With the pattern laid out, I headed into the bathroom to get to work. I started by attaching a ledger board to the wall roughly one tile height (3”) up. I had some reservations about this because it required screwing through the Kerdi membrane, which I worked so hard to install, and I didn’t want to jeopardize the waterproofing. However, Kerdi makes a sealant for just this such thing. Having the ledger board makes it a lot easier to get the first row in nice and level– especially when you live in an older house where nothing is level. In our case, the tub is ever so slightly out of level (probably due to the house settling over time). So, by using the ledger board, I could make the tile level and then worry about fitting in the bottom row at the end.

Each row of tiles had to have the two end pieces cut. I had two pieces of equipment on hand to aid in this. First, I borrowed a wet saw (tile saw) from our neighbors. Second, after reading up on it, I bought a tile snapper. Initially, I thought the tile saw was the way to go; but in the end, I used the tile snapper for 95% of the cuts. It was super easy to use and didn’t make a mess like the wet saw.

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I really took my time at first, making sure everything was lined up perfectly. The tiles we bought didn’t have built-in spaces like some tiles do, so I used 1/16” spacers to give everything a uniform look. Working with the spacers did slow thing down a bit; so given the opportunity, I’d probably look for tiles with built-in spacers next time.

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After I got comfortable with the process, it really started to fly. In no time, I had all of the walls done. I still had to go back and do the bottom row though. For this row, I am really glad that I had the wet saw. Because of the tub being out of level, each of these tiles had to have a little bit shaved off the bottom– something that wasn’t possible with the tile snapper. Once the bottom row was in, I lined the perimeter of the tub with a matching bullnose trim piece.

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As you can see by the orange on the walls, I sort of overestimated the sizing of the Kerdi. No problem there though. I simply used a utility knife to cut it along the tiles’ edge and then peeled off the excess. I had to sand and re-mud a couple spots (ugh), but it was better than underestimating.

After the tile set overnight, I could start grouting. For the walls, we used a white unsanded grout. My only recommendation here is do NOT buy premixed grout. I originally bought some while it was on sale, then proceeded to read nothing but bad things about it, and ended up buying the correct type from The Tile Shop. Take the time and mix it yourself.

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Getting the grout in really made a big difference. When it is just the tile on the wall, it never looks great. All the imperfections are magnified. Once the grout was in, it looked awesome though.

With the grout in and dry, I could tackle trimming out the window. For this, I took some measurements and then assembled the entire unit before installing it. This way, I avoided nailing through the trim and thus through the Kerdi waterproof membrane. The entire window trim unit was built with Azek PVC-material, which is a non-wood product. This is key because now there is absolutely nothing in or around the window that is susceptible to rot. The window is vinyl. The framing is wrapped in Kerdi. And the trim is PVC. To install the window, I used a generous amount of adhesive (Liquid Nails) and then caulked around the entire window with silicone caulk to further prevent water issues.

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Tada! The window! This baby is waterproofed and sealed so tightly it could be used on a submarine.

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Let the painting begin! My favorite interior decorator (Jennie) picked out a nice dark gray color for the walls. First though, I had to put on a coat of primer and drywall sealer. That went up quickly though. Next was the ceiling and then the walls.

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We opted for a Valspar Ultra, which is a no-VOC paint. This was pretty nice because you don’t get the typical paint smell and it is safer when you have a pregnant woman in the house. It claims to be a “one coat” paint, but I have never found a “one coat” paint that actually was… So, we ended up with two coats of it for full coverage.

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While the paint was drying, I decided to start reinstalling the shower fixtures. And ran into problems. Part of the remodel included changing all of the fixtures to white with brushed nickel accents (handles, faucets, etc.). Well, the brushed nickel replacements for the shower didn’t work.

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It is hard to tell from the picture, but the shower valve and tub spout were positioned too closely together for the new handle to fit. In fact, I had to even notch out the escutcheon plate in order to even get that to fit before I realized the handle wouldn’t fit. The only solution was to undo the work I had just finished up.

Off came the tile. Well, off came two tiles to be more precise. Understandably, I was hesitant to start ripping out tile, but there was little else I could do. Thankfully, the two tiles I had to remove came out easily .

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I also cut an access hole on the opposite side of the wall, which made it easy to work on. All I had to do was lengthen one little section of pipe at least an inch. It was so frustrating because I have no idea why the previous remodelers didn’t do this in the first place. I ended up lowering the tub spout down about 2” to give everything the room it needed.

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Once the paint dried and I had the tub fixtures squared away, I could start working on the floor tiles. Again, I deferred to my interior decorator on this one. If you remember, we had the large, ugly, green tiles on the floor previously. We wanted something light in color and small in size in hopes of making the room feel bigger. After going back and forth over lots of options, we ended up with a white 3/4” hex tile from The Tile Shop.

It turns out that small tiles, despite coming on 12”x12” mesh sheets, are very difficult to work with. Even though the tiles are on sheets, they are prone to the joints changing shape and the sheets getting stretched or compressed. I found a blog post over at Remodelaholic that gave me lots of good tips on how to get started and best work with the tile though.

Step one was doing a dry layout of the tile and cutting the pieces that needed to be cut. Cutting this tile was probably about the only easy thing about it. Because of the small shape and mesh backing, it was easy to cut the tile to fit around the toilet flange, walls, and door. I simply cut out the necessary tiles with a utility knife by slicing through the mesh backing. Once in place, I labeled each piece’s position on the floor with both a number and arrow indicating the direction that should be facing the tub.

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And then I got to work setting the tile. One sheet at a time, I troweled on the mortar and scraped off the excess with a notched trowel. I carefully laid each sheet before pushing it into place. The trick I learned by the end of the project is to line up the sheet you are putting down with a sheet already in place and then just slide it over into position. That way, you have at least one dimension lined up from the get go. If you try to just set it in place, it will always be off and you will have to align it on both dimensions.

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As each sheet went in, I used a board and rubber mallet to gently tap on each sheet to make sure all of the individual tiles were level. I had been warned that it is easy to get one or two small tiles that stand proud of the rest of the sheet, which can cause an unevenness or sharp spot once the floor is finished.

I gave the tile overnight to set up and came back the next day to grout. Unfortunately, I had to do a little bit of repair work before I could grout. With the small tiles, it is easy to missing a spot with mortar or simply not get enough mortar for each individual tile. With larger tiles, this isn’t an issue because if you only get mortar on 75% of the tile, it is still going to stick without a problem. I was able to repair the floor fairly easily. However, for a few frustrating spots were only one little tile refused to stay in position, I used Jennie’s hot glue gun to hold it in place temporarily, knowing that eventually the grout would hold it in its final position.

With all the tile in place, I mixed up some grout. Like the shower, we stuck with a white grout. However, this time, we switched to a sanded grout, which is better for wider joints and gives a little bit more traction to the potentially wet floor.

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Done! Once I got the grout in, the tile looked awesome. It was definitely worth the headache to get the look we wanted. I also put in a base cove tile around the perimeter of the room. This serves as both a base trim and a way to cover up the jagged edge of the tile.

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With the floor done, it was time to start putting the room back together. I got the toilet, vanity, and medicine cabinet installed. Getting the main floor toilet installed was rapidly becoming a requirement with a pregnant wife.

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We are getting down to the home stretch. And I know what you are probably thinking. They did all that work, and they left that ugly tub in there. Never fear! That was one of the last steps of the project. Our tub was in great shape and there was nothing wrong with it, except for the color. So, rather than go through the added expense and time of replacing it, we had it refinished. There is a local company called Bath Masters that handled this. I called to schedule an appointment, and they had a guy over the next day. He taped off the entire room, sandblasted the tub to deep-clean it, and then recolored and reglazed it.

 

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The whole process took less than 3 hours and was totally worth it. It only cost $250, which is a huge savings over what a new tub would have cost considering how much extra work it would have been to remove our old tub and install a new one.

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With the tub done, it was time to do the final caulking. I’m still not quite comfortable freehanding my caulk job, so I taped everything off first. While it takes a bit of extra time, it really makes the job a breeze.

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And with that, the project was basically done! All the was left was “final” decorations.

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Tada! With and without the shower curtain. We have the old shower curtain back in place for now so we can use the bathroom, but we are hoping to eventually add a glass partition wall instead. We still have to shop around for that though.

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I had to stitch together some pictures in order to get the vanity and medicine cabinet all in one picture, but now you can see how everything ties together.

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After struggling with what kind of towel bars or hooks to buy, we came up empty. So, instead, I made a custom one to fit our needs. It was easy to make and just uses some blocks of wood as “hooks”. One towel for me, one for Jennie, one for Bailey, and one for Nate.

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Jennie picked out (and actually photographed), the artwork for the bathroom. She picked two pictures from our Hawaiian vacation to fancy up the place. They worked out perfectly with the color of the bathroom.

Overall, this was an incredibly fun project. Yes, it was a lot of work. In fact, it was a lot more work than I originally anticipated. But, in the end, I finished it. This project is the biggest project that I have completed by myself. In the past, I have had the help of my dad for my big projects. And while he did offer an abundance of advice and information along the way, I was able to do all of the work myself on this project. It was really a confidence boost to get it all done.

One of the questions I got a lot during this project was, “How do you know how to {insert project }?” And the truth is, I just figured it out. I grew up with a dad who did all of the home repair projects himself, so I picked up quite a bit there. When there were things I wasn’t sure about or needed to learn more about, I hit the Internet. I found a ton of super helpful sites, including John Bridge’s forums, which provided a plethora of ideas and advice.

So, there you have it. The giant bathroom remodel is done. On to the next project… finishing off (another) part of the basement and relocating my office.

Thanks for reading!

Permanent link to this article: http://www.ironmanbythirty.com/2013/02/11/renovation-report-the-bathroom

Feb 07

A Race Report & Tour Report

This past weekend, I ran a last minute half marathon as well as finished up 9 day virtual Tour of Sufferlandria on the bike. Needless to say, my legs are pretty beat up from it all.

Tour Of Sufferlandria

The Tour of Sufferlandria was advertised as “The world’s toughest indoor cycling tour.” And while it was my only indoor tour to date, I have to agree. TrainerRoad and The Sufferfest videos joined forces to offer a 9 day tour during which time you would ride all 12 Sufferfest videos. TrainerRoad is software that you run on your computer which communicates with your ANT+ devices to generate a “virtual power” profile. Using the virtual power, you are given an onscreen workout to follow. If you are interested in learning more about TrainerRoad, check out DC Rainmaker’s the king of all things fitness tech) posts about it (here and here). Or just head to TrainerRoad and sign up for a free 30-day trial.

Overall, the tour was a blast and I would definitely do it again next year. It really motivated me to get on the trainer each day so that I wouldn’t get “dropped.” In fact, I might even incorporate a mini 5 or 7 day “tour” into my training plan this year.

Day 1 – 1/26/2013 – Hell Hath No Fury

I started the day with a 10 mile run that was at a much harder pace than planned. And with part of the run through some sandy, slushy snow, my legs were wore out. Never the less, I hopped on the trainer to spin it out. It actually helped my legs recover a bit and I felt better when I was done. 8 more days of this? I can handle that.

Day 2 – 1/27/2013 – The Hunted

Bright and early, Jennie and I headed to Holland for the Frostbite Marathon Relay (recap here). My legs felt pretty sluggish the entire day but again, after I forced myself onto the bike, I felt better.

Day 3 – 1/28/2013 – Extra Shot & Fight Club

This was my first time doing the Extra Shot video. I didn’t really realize what an Extra Shot was until it was too late. It is basically a 20 minute race simulation that you normally do at the end of a workout. Because of that, there is no warm up incorporated into the video. And I didn’t plan for a warm up either. So, right out of the gate, I was trying to push a race pace.

Once I got to Fight Club, my legs were pretty beat up. Nevertheless I suffered through all 5 laps of time trialing effort with plenty attacks built in to keep the legs guessing.

It was actually a beautiful day outside and I sort of wished I could have ridden outside. However, it was still pretty wet and slushy so I would have spent more time cleaning my bike than running.

The weather tricked me though and convinced me to sign up for a half marathon on the following Saturday. Cue foreboding music.

Day 4 – 1/29/2013 – A Very Dark Place

Another brick day. I started with AVDP which is probably The Sufferfest video I have done the most out of all of them.

Afterwards, I met up with my run group for an 8 mile run with 4 miles of fartleks. It didn’t go so well. By the 6th fartlek interval my legs were calling it quits.

Day 5 – 1/30/2013 – Angels

Another crazy day of multiple workouts. I have a Wednesday night spin class that I had already signed up for and didn’t want to miss. I also didn’t want to get dropped. So, that meant hopping on the trainer in the morning to get in Angels.

That evening, I did another 1:15 ride with my class. Somehow, both Angels and my class ended up being low cadence, hard effort, climbing workouts.

I divided up the two workouts with a quick swim at lunch which probably helped my legs recover a bit in between.

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The Tour was even tiring out Bailey.

Day 6 – 1/31/2013 – The Wretched & Long Scream

Day 6 was completely new to me. I had never done either The Wretched or Long Scream before. The Long Scream is a 30 minute race effort similar to the Extra Shot. Wow did that hurt, but I could feel my legs getting stronger the whole way through and actually set a 30 minute power PR in TrainerRoad.

In between the two videos, I had to stop by the team car (the kitchen) to refuel quickly.

Before the ride, I actually took a minute to race my saddle height. One of the guys at my Wednesday night class who does bike fits mentioned that he thought it looked a bit low. I had been meaning to get a proper re-adjustment because I had tweaked my position a bit at the end of last year. I ended up bring my saddle up 7-8mm and it made a big difference – more comfortable and more power.

Day 7 – 2/1/2013 – The Downward Spiral

I took a day of work on Friday because I had a lot to get done around the house. My dad helped install a new water heater. Ours wasn’t broke, but it was 21 years old and we needed to move it as part of the basement remodel any ways. After that, I worked on the basement some more. By the time I finished up, riding was the last thing I wanted to do. Nevertheless, fear of getting dropped got me on the trainer.

Day 8 – 2/2/2013 – There Is No Try & Revolver

Holy ouch. I didn’t realize these were two full length videos. I assumed that one was going to be a shorter (20-30 minute) extra shot. Somehow I saved my longest day for after a half marathon (report below). Smart move Kevin. Smart move.

Day 9 – 2/3/2013 – Local Hero

My legs were pretty beat up after the race on Saturday. We also had a party with family on Sunday afternoon. So, my ride ended up getting pushed back all the way to the Super Bowl. Jennie and I watched the first quarter of the Super Bowl before heading down stairs and hoping on the trainer together. Jennie rode alongside me for the final ride of the tour. Boy was I happy to be done!

Groundhog Day Half Marathon

As I mentioned above, Saturday was the Groundhog Day Half Marathon. This was a brand new race this year offered by Don Kern – the same guy who does the Grand Rapids Marathon. In true “Groundhog Day” (the movie) fashion, the course was repetitive loops. Three, 4.4 mile loops for the half, 6 for the full. I registered for the race semi-last minute the Monday before the race. On Monday, it had warmed up to around 50*, all the snow had melted, and it seemed like a great way to do a new race and get a long run in.

Fast forward to Saturday. Between Friday and Saturday we got about 8-10” of fresh snow on the ground. Because this race was entirely on the trail system near Millennium Park, it wasn’t going to be plowed. They were very forthcoming about this fact so I knew this going in.

Overall, it was a great race. Well, maybe “race” isn’t the right word. It was by no means a competitive race for me (or really for anyone I would guess) because of the conditions. It was more a fun long run with a couple hundred crazy friends.

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They tried to send off the runners in a waves to keep us relatively spread out. The trail is a standard bike trail so not terribly wide. On top of that, it was really like running on a two-track trail. A 4-wheeler had driven the trail prior to the race leaving 2 ruts that the runners tried to stay in. That meant sticking to one side of the trail and then hopping to the other when you need to be passed. It was like running and plyometrics combined!

Because of the looped course, Jennie and Bailey got to hang out in the car in between loops.

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"No, I’m not spoiled at all.”

It wasn’t too long before I was finished with my first loop. Back across the Start/Finish line, around a pole, and off to do it again. I ran most of the first loop entirely by myself and didn’t see too many other people.

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I decided to rock the Hokas for this race and actually used my YakTrax which I hadn’t used in two years – we didn’t get nearly enough snow last year to make them helpful. They were almost a necessity for this race.

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After hitting the turn around to start the 3rd loop, I picked up Bailey from Jennie and he joined me for the final loop. Yes, I know dogs are not officially allowed, but no one seemed to mind. I actually think Bailey got cheered for more than I did on the final loop. In fact, I am almost positive about it. He had a blast too. His tail was going a mile a minute the whole loop.

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The 3rd loop was actually the slowest of the 3 though. Not going to blame Bailey though. It just started to get crowded as we caught up to some racers on their 2nd loop. Don’t want to complain too much, but there were some runners who could have been more courteous and moved over to single file rather than bunching up and blocking the whole trail. Had I been racing more competitively, it would have been a bigger pain, but as it was, the only inconvenience was having to trudge through the deep powder to get around them rather than being able to stick to the hard pack.

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“Alright, I’m done. Where’s my biscuit?”

After the race, we headed back into the heated tent. Similarly to the Grand Rapids Marathon, they had chili, beer, and other goodies awaiting the athletes.

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You gotta love winner’s awards – chainsaw carved groundhog trophy’s. If only I were faster… As it was, I missed out on an AG award by one place. I had a bunch of speedies in my age group – I would have been 1st if I was 30. Oh well! I’m happy with my race sweatshirt and finishers medal though – both sporting a running groundhog wearing sunglasses. I’m pretty sure both of those make it worth it.

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Overall, it was a fun race. Super challenging, but that is part of what makes it fun.

Official Results

Distance 13.1 miles
Time 1:51:58
Overall Place 14/238
Gender Place 13/118
Pace 8:36
Laps 36:38, 37:03, 38:16

Permanent link to this article: http://www.ironmanbythirty.com/2013/02/07/a-race-report-tour-report

Feb 04

It’s a Boy!

Last Wednesday, Jennie and I had the exciting opportunity to meet our little guy for the first time during her ultrasound. We found what we had both already guessed, that we are having a little boy – Nathan Michael. However, we had to keep the lid on it because Jennie was planning a gender reveal party for this past weekend with the family.

We had one of the most in depth ultrasounds ever and it was totally awesome. The sonographer was training an assistant during our ultrasound so she was explaining what she was doing the whole time. So we learned exactly what she was looking for, why she was looking for it, and things to keep an eye out for. Thankfully, our little guy passed with flying colors!

I bet our sonographer took close to 100 pictures during the hour we were there. She was really particular about getting the best possible shots and you could tell that not only was she good at her job, but she loved doing it. We ended up with about 20 pictures to take home of little Nathan.

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Five fingers!

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What do you think? Looks like a pretty strong leg for a triathlete doesn’t it?

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Smiling

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All tired out after all the attention.

We managed to keep the secret until the party yesterday. Our parents, grandparents, and siblings joined us for lunch at our house. The “big reveal” was to be hidden inside cupcakes that Jennie made. Each one was filled with blue frosting. So, after lunch, everyone took one and on the count 3 (or 2 in the case of some people), we all took a bite!

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Can’t wait to meet you in person Nathan! 19 weeks to go!

Permanent link to this article: http://www.ironmanbythirty.com/2013/02/04/its-a-boy

Jan 28

Frostbite Marathon Relay 2013

Well, the rumor is true. After being on the run for almost 2 full years, we were caught and spent some time in the slammer, the joint, the click, the big house if you will. We escaped though, and as a group, The Repeat Offenders were on the run!

Our mug shots weren’t that pretty, but what do you expect before 8AM?

 

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IronDaddy Bandit Smuggler Spike The 3rd Jen
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Cheesey Red Short Stuff Cell Splitter

That’s right. This past weekend, we embarked on our 2nd Frostbite Marathon Relay. Our first one was back in 2011. Red and Spike came back as returning members, but we recruited four new fresh faces for our team; Donna and Rachel (friends from my RunGR group) and Jen B and Nichole (friends of Red and Spike). And just like last time, we had a blast!

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With an 8 person team, everyone’s relay legs were fairly short. However, because of the casual format of the event, nearly everyone took the opportunity to share a leg with someone and run multiple legs. So, I got to run my leg and then run with Jennie on her leg right after mine.

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And we’re off!

It was a much bigger crowd than previous years as they increased the number of allowed teams this time.

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A quick pic between mine and Jennie’s relay legs.

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Finishing off leg number.

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Donna’s turn! 

Yes, our team “baton” was a pair of fuzzy handcuffs – not ours, and unused (or so we were told…). haha.

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Donna and Rachel shared the load and ran both of their legs together as well to get in a solid run.

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Donna was getting tired though and had to be dragged in.

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My crazy buddy Miguel ran the whole relay by himself. That is just selfish!

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Two of our three Jen’s headed out. Red actually ran 3 relay legs because she is hardcore.

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Nichole running from the law.

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Spike was our anchor leg again this year so we waited for him to finish up.

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And then ran in together as a team.

All in all, it was an absolute blast!! See you again next Frostbite!

Permanent link to this article: http://www.ironmanbythirty.com/2013/01/28/frostbite-marathon-relay-2013

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