Tuesday, September 30, 2008
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 7 flights |
| Time (total): | 25 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55, clear, dry, calm |
| Workout Type: | stairs |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Shelley came along again today, yeah!
I added one walker for a total of seven flights. I start our walking and alternate walking with running.
I've said this a 100 times before and will say it another 100 times I'm sure, stairs is the most damn efficient workout in the world. After three runners I'm sucking wind good and proper and sweating up a storm. On my way down from number six Shelley was on her way up and asked me how many more I was going to do. "One or two." I said and of course it ended up being one. :( |
| Equipment: | Not much required here... unlike cycling! :| |
Monday, September 29, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 155 lb | | leg curls | 2x20 - 135 lb | | squats | 2x20 - 115 lb | | lunges | 2x20 - 85 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 20 | | seated row | 2x20 - 90 lb | | shoulder press | --- | | lat pull down | --- | | plank | 2x180 sec!!! 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 50 leg extensions | | back extensions | --- | |
| Results: | |
| Comments: | Boy, motivation for core was at a low today and my blisters kinda bothered me for the upper body stuff so I just bailed.
But, I did increase the leg weights for the first time... :) |
| Equipment: | |
Sunday, September 28, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 2:30 PM |
| Distance: | 9 laps |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | cyclocross race |
| Breakfast: | 8:00 AM - smoothie, 3 pieces of toast with apple butter |
| Lunch: | 12:30 PM - gel, HEED |
| Dinner: | |
| Workout Food: | |
| Course: | Evergreen High School |
| Results: | Masters Cat 1-2, 35+: DFL as far as I can tell
official results |
| Comments: | Ouch... I keep learning more each time I do a cross race.
Today I learned:
1) people don't ride carbon bars for a reason, they slip much more easily in your stem than aluminum
2) gloves are good, they prevent blisters
3) try as you might, if your back is weak don't go with the same length stem on your cross bike as on your road bike
Last week at Star Crossed I finally wasted my right shifter and decided to replace my STI levers along with the rear derailleur and go from 9-speed to 10. That much was okay but I also decided to bolt on these carbon FSA bars I had lying around and no sooner did I do a practice lap when my brake hoods took a dive on the first steep descent. Oops... So I cinched the bar clamp down as much as I dared and started the race.
There were about 30 or so riders in this category and I was staged towards the rear so right form the gun I was eating dust and about 5th from last as we excited the cinder track and hit the grass for the first time. I kinda hung out here for a bit but one by one the remainder of my field slowly rode away from me. About three laps into the race the first few Cat 1-2 45+ riders caught me and for the next several laps I was doing okay. Tony O and Gentry M and I were passing each other back and forth and I was only at about 90-95 percent.
Then just as they passed me back I fell down. Rats. I jumped back up but had to get off again to straighten my stem and right brake lever. By that time Tony and Gentry were long gone.
With 3 laps to go my back gave out again and I had so slow down. That was when the first few elite riders lapped me. With 1.5 laps to go I had to stop for a second at the top of the main run up; my legs were toast! At this point I just coasted in (and had to stop at the top of the run up on the last lap again...). During that last lap about five more elite riders lapped me and a few more Masters riders caught me.
When I crossed the finish line and got off the bike I saw why my hands were hurting today, I had an open blister on my left palm and a big one (luckily not open) on the heal of my right hand. Sheesh... I usually do okay with no gloves but I just put this grippy tape on my bars and I bet that was the culprit. And this was a rough course too.
Parts of the course were fun. Right after the run up there was a steep descent and I finally got the hang of that and could roll it without touching my brakes. That was fun. And exciting when your heart rate is pegged. Our own Bilko was announcing and I heard my name a couple of times, yeah! :) The terrain was rolling in the grass so you were always going up and down a little, sometimes that was a blast, felt a little like a roller coaster. |
| Equipment: | Red Line Conquest Pro, 36/46, 12-27, 52 psi |
Saturday, September 27, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 8:00 AM |
| Distance: | 51 miles (37+14) |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 at the start, low 60s at the finish, dry, partly cloudy, calm |
| Workout Type: | ride |
| Breakfast: | cereal |
| Lunch: | 11:00 AM - steamed milk
chips, bean dip, salsa |
| Dinner: | |
| Workout Food: | 2 small bottles each with 1 scoop Endurox R4 and 2 scoops Perpetuem |
| Course: | around the south end of Lake WA and then around Mercer Island, and then back down to Seward Park and back home |
| Results: | |
| Comments: | What a great day! I met Brian S, Todd M, Alex T and Gabe at Leschi and we tooled around the south end. All of us except for Gabe were on fixed-gear bikes and it was a blast.
According to Alex "I have a cyclometer on all my bikes and a power meter on most" we were averaging about 105 rpm... I think Todd was on a 42x17 and Brian on a 42x16 so they would dust me on the descents but not by too much. :) And on the last longer downhill on Mercer Island I did not have to grab my brakes so that means I'm on my way.
This is such fun, I really hope more of the team puts one of these bikes together and joins us in the future.
When I was two blocks from home I met Shelley who was just heading out; on her single speed! Since it was a Bicycle Saturday we headed back down to Seward Park and then had a hot drink at the Leschi Starbucks while soaking in some sun before heading home. Nice. |
| Equipment: | Trek fixed-gear, 42x18 |
Friday, September 26, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 9 miles |
| Time (total): | 1:15 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees on the way to work, 65 on the way home, dry, sunny |
| Workout Type: | weights | core | commute |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | incline leg press | 2x20 - 180 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x16 - 30 lb | | lat pull down | 2x12 - 105 lb | | plank | 180 sec, 120 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | Okay, legs are feeling marginally better and although I'm not back to my two sets of 3 min of plank at least I'm improving a tiny bit...
The ride to and form work were fantastic - what a nice day. |
| Equipment: | Raleigh town bike |
Thursday, September 25, 2008
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | 6 flights |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 55 degrees, calm, wet ground but no rain |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Nice. today was the first day that my breathing was slightly easier after all six flights although it still has me worried. I mean I sound just terrible after a couple of runners...
And, although stairs are kicking my ass, my legs were the slightest bit less sore today. Progress! |
| Equipment: | |
Wednesday, September 24, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:15 AM |
| Distance: |
|
| Time (total): |
1:15 |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
water |
| Course: |
| leg extensions |
2x20 - 135 lb |
| leg curls |
2x20 - 120 lb |
| squats |
2x20 - 95 lb |
| lunges |
2x20 - 65 lb |
| incline leg press |
2x20 - 180 lb |
| push-ups |
25, 20 |
| seated row |
2x15 - 105 lb |
| shoulder press |
2x15 - 30 lb |
| lat pull down |
2x12 - 105 lb |
| plank |
180 sec, 90 sec, 60 sec, 60 sec, 60 sec to each side |
| other core |
2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
I felt even more sore today... let's hope my legs turn the corner soon. |
| Equipment: |
|
Tuesday, September 23, 2008
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 AM |
| Distance: | stairs - 6 flights
commute - 9 miles |
| Time (total): | 20 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | stairs - 45, dry, calm
commute home - 60, sunny, light wind, dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Okay, I thought I was not going to be sore after yesterday's leg workout in the gym but no... It seems no matter how light I start out I'm still hobbling around the next day. I felt it on the stairs this morning but it did get better.
Same deal as usual, I'm alternating walking one flight two at a time and running one flight two at a time.
Stairs are unique in that I get more out of breath doing this than anything else I have ever done. Ever. I swear, after the third runner I am sucking wind so bad that I almost feel like something is wrong with me and perhaps I have exercised induced asthma? You know that awful wheezing sound some people make when they are out of breath? Well that's me during and after stairs. Times 10. |
| Equipment: | Raleigh town bike |
Monday, September 22, 2008
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, calm |
| Workout Type: | weights | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | leg extensions | 2x20 - 135 lb | | leg curls | 2x20 - 120 lb | | squats | 2x20 - 95 lb | | lunges | 2x20 - 65 lb | | push-ups | 25, 20 | | seated row | 2x16 - 105 lb | | shoulder press | 2x15 - 50 lb | | lat pull down | 2x15 - 90 lb | | plank | 180 sec, 75 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | First day of leg weights! I tried to go really, really light to make sure I would not be crippled the next day. It felt okay and the squats did not hurt my back but they did feel a tad awkward as I have not done them in ages. I should get used to the movement soon. |
| Equipment: | Raleigh town bike |
Saturday, September 20, 2008
| Hrs. Sleeping: |
|
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:00 PM |
| Distance: |
|
| Time (total): |
about 50 min |
| Time (moving): |
|
| Time (stopped): |
|
| Speed (moving): |
|
| Speed (overall): |
|
| Total Ascent: |
|
| Weather: |
upper 50s, light rain, calm |
| Workout Type: |
cyclocross race |
| Breakfast: |
7:00 AM - cereal
10:00 AM - fried potatoes, 2 eggs, onions |
| Lunch: |
4:00 PM - gel, water |
| Dinner: |
beer |
| Workout Food: |
|
| Course: |
Star Crossed |
| Results: |
Masters 30+ Cat 1-2
60th |
| Comments: |
Well, say hello to autumn. Today was my first cross race of the season and my first time on a cross bike since last year and my firs time riding in the rain for I don't know how long. It's good to be back.
I keep forgetting that they stage you according to when you registered for this event so since my number was 59 I was basically at the back of the 70 or so people that started this race. Officially the field was full at 80 but there were a few who DNS.
At the gun there was a crash to my left and I just managed to get around it. This made me feel pretty good until we hit the first tight corner... Cyclocross is all about thousands of little sprints and I am just not that fit currently so for me the goal became just to stay upright and have a good time. Damn, last year I though this course had some tight turns and this year it was even more so. That and long straight stretches.
But hey, my technique was fine! For the first time in years I was not stutter stepping to get on my bike and my dismounts were pretty fluid as well.
I passed a couple of guys and a couple of guys passed me and I did have a good time. With three laps to go my back suddenly gave out and it was VERY uncomfortable until the finish. Poop. With two to go I was thinking, "Hey, I have not fallen, this is great!" 60 seconds later I ate it on my right side. I got right back on but then had to dismount to fix my left STI lever which was pushed way over to the right. There were a lot of crashes in every race, holy cow was it slick out there.
Just after my wreck Mike G from ByrneInvent caught me after I had passed him in the second lap when his bike had a serious malfunction. I managed to pass him back but then overhauled me one more time and ended up finishing about 30 seconds in front of me. My back was just toast.
I got so muddy! I had to rinse my clothes in the driveway before I put them in the wash and my jersey did not come close to clean. And because I had not ridden my bike since this event last year I found out while warming up that my rear derailleur main pivot is wasted/sloppy and that my right STI lever is majorly haggard. All night my bike was ghost shifting on me because of the slop in the derailleur and the messed up ratchet in the shifter. But I still had fun.
Scotty form uBRDO tried to adjust the derailleur prior to my race. He did not have much luck but he also gave me a beer when I was done. Nice.
After I managed to towel off and change Greg K and Brian S and I hit the infield for some spectating. Man, I LOVE watching good racers in action. It is so impressive. |
| Equipment: |
Red Line Conquest Pro, 36/46, 12-27, 45 psi |