Sunday, December 30, 2007
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | 44 miles |
| Total Time: | 3:00 (moving 2:31) |
| Speed: | 14.4 mph (moving 17.3 mph) |
| Total Ascent: | 1899 feet |
| Weather: | upper 30s, dry, slight breeze, mostly cloudy |
| Workout Type: | ride |
| Breakfast: | smoothie |
| Lunch: | chocolate, burrito, carrot juice |
| Dinner: | |
| Workout Food: | 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | Leschi, Seward, Renton, Lake WA Blvd, around Mercer Island, up Madrona, through the Arboretum, Interlaken, 19th, home |
| Results: | |
| Comments: | Another weather window - what luck!
Attendance for the team ride today was pretty sparse (go figure, it's cold out and it's the holidays) but those that showed up were fun. Greg and Suzie K were there, Brian G was there, Tony B was there and Bill B was there.
The pace was nice and mellow until we got the island and then it started ramping up. Due entirely to the efforts of Greg who was "feeling great". At first when the pace was not so high Greg was never off the front. We would rotate on the right side and he would just sit there on our left and keep pace. After the pace picked up another notch and Greg got back on the front I tried to ride alongside him but the burned me off in about two miles and I was forced back in line.
Of course Brian was also pretty on form so whenever it was his turn to pull the pace did not drop at all. The times I was in front I gradually slowed and then the line just came around me. :( On the very last incline before the longish descent coming up West Mercer Way Greg had just pulled for what seemed like ages. Brian got out of the saddle and jammed up this short hill and it was I could do to just hang on to his wheel. Greg held mine no problem. We dropped everyone else. Nice.
At the bottom of this descent you have the option of going up a longer, gradual climb or bailing out and getting on the bridge as soon as possible. Greg shouts out, "I'm going up!" Ouch. I Held on for about half of the hill and then started to fade back. Near the top Brian got out of the saddle to beat Greg but it looked hard.
By the time we went up Madrona it was just Greg, Suzie, Jill and myself. Jill was slightly ahead of Suzie and Greg says something to the affect of, "Don't let he beat you Suzie...!" so it was another sprint to the top. The KOM victory must have inspired Suzie because through the Arboretum she was right on my wheel. Greg pulled for a bit, then I took over and then Greg blew by me too fast for me latch on. NO problem for Suzie though! And then she sprinted by him to win the bridge prime!
All I could do then was crawl home. I better hurry up and downgrade. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Saturday, December 29, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 |
| Body Fat: | 9 |
| Time of Day: | 8:30 am |
| Distance: | 52 miles |
| Total Time: | 3:40 (3:11 riding time) |
| Total Ascent: | 2760 feet |
| Weather: | upper 30s, partly cloudy, dry, calm |
| Workout Type: | ride |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | 3 trips up Madrona and down Lake WA Blvd, Leschi, I-90, across Mercer Island, Lake WA Blvd, up 119th, down the McDonalds hill, Renton, Rainier, Lake WA Blvd, Leschi, through the Arboretum, Burke Gilman Trail, Fremont, across the Fremont bridge, Nickerson, 15th, Dravus, Myrtle Edwards Park, Broad, 1st, Pike, home |
| Results: | |
| Comments: | Oh man, I actually got on the scale this morning and it didn't break... I thought for sure I was going to be around 185 with all the cookies and snacks I have been consuming. Thank god I was wrong.
So, after an abysmal weather report (rain, possible snow) it turned out to be a great day. I wanted to get in a couple of extra miles so did some laps up Madrona before meeting the bunch. Unfortunately, as soon as I got to Leschi someone started saying there was snow on Cougar Mountain which is where we had originally intended on riding. :( So we made alternate plans and took off.
No sooner did we get to the east side than Brian said he was too tired to climb Cougar and proposed just going around the south end of Lake WA. And everyone else thought this was a good idea. Since riding that same old boring route just barely beats a sharp stick in the eye I quickly suggested that we at least go up 119th on our way south. To the group's credit they were all game including Jeff on his fixed gear! He got up a big head of steam and muscled his bike all the way to the top. Nice.
Today was not Greg's day; he got three flats. Sometimes I almost want to throw some tacks in Greg's path as his colorful language is almost worth having my legs seize up. When it's not raining that is. We got them fixed pretty quick at least.
After we got back to Leschi most folks got into their cars and headed home and Jim and Greg and RC and I went up Madrona, dropped off Jim and then headed through the Arboretum. At the UW I went left and those guys went straight. From here I just enjoyed the sights and logged a couple of extra miles - it really was an awesome day out.
In retrospect Cougar would have been hard - my legs were a bit toasty after yesterday. Man, it felt really good to get out and ride! Everyone else must have felt the same way, we saw like four other team rides out and about. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Brian was testing his new helmet cam and got a video of our descent down McDonalds hill where Greg got his second flat.
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 am
trainer - 4:40 pm |
| Distance: | |
| Total Time: | gym - 90 min
trainer - 50 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | trainer |
| Breakfast: | smoothie |
| Lunch: | rice, veggies, chocolates, Odwalla protein drink, water, juice |
| Dinner: | Christmas cookies, salad, Boca burger, bread, more bread w/butter, more Christmas cookies |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 20x270 lb, 3x15 - 360 lb, 20x270 lb, 20x180 lb | | lunges | 3x20 - 70 lb | | leg extensions | 3x15 - 135 lb | | leg curls | 3x15 - 120 lb | | plank | 2x180 sec straight, 60 sec on each side | | other core | 30 ball passes, 30 steam engines, 30 twisters | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym felt good considering I have not been there in a while. Then again, your body messes with you at times and after an extended absence I have felt good several times on the first day back and then like crap the following day.
After work I met Tony C at his house and we set up pour bikes on trainers and rode while we watched Dust to Glory which is this pretty cool film about the Baja 1000 off-road endurance race. I mostly just rode steady with a few intervals of more resistance but no high cadence at all. We had to chat after all... :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Wednesday, December 26, 2007
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 11:00 am |
| Distance: | 57 miles |
| Total Time: | 3:45 (3:33 riding time) |
| Total Ascent: | 3200 feet |
| Weather: | upper 30s, calm, dry |
| Workout Type: | ride |
| Breakfast: | cereal, Christmas cookies |
| Lunch: | Boca burger w/cheese and humus, Christmas cookies, lemonade |
| Dinner: | pasta, salad with eggs and facon, lemonade, chocolate |
| Workout Food: | food bar, 4 scoops Endurox (in one big bottle), 3 scoops Heed (in another big bottle) |
| Course: | University Village, Leschi, around Mercer Island (counter-clockwise), north along the water through Bellevue, Kirkland, Juanita, Lake City, Leschi, Madrona, Union, home |
| Results: | |
| Comments: | Finally, a ride.
Today it was Greg and Suzie K, Todd K and Deb P and RC. The weather was wonderful as in it was not raining or sleeting and after the last few days everyone kinda over dressed so no one was cold. Even my hands were warm because I wore some wind-proof mits over my usual winter riding gloves. Nice.
We moved at a very casual pace today except a couple of times when Greg accelerated a bit. Towards the end Suzie was getting really tired so I have her a couple of pushes on hills. These guys are super fun to ride with as we talk about stuff that does not involve bikes. Things like hiking, skiing, kids, drinking too much at holiday parties and the merits of being female or male. I like that. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Monday, December 24, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | 5 miles? |
| Total Time: | 40 min? |
| Total Ascent: | |
| Weather: | low 50s, more blinding sun, no wind |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | I did the same first loop as yesterday and then kept going along the wash instead of turning back towards home. After about another half mile I saw a man made trail in the wash that looked really fun so at the next bridge over the wash I ran down to the trail and back along it. MUCH more interesting than the paved path. I was slaloming in and out of bushes and around little nature info signs that looked like they had been erected by some Boy Scout troupe or something. Super fun. |
| Equipment: | |
Sunday, December 23, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am? |
| Distance: | 2.5 miles? |
| Total Time: | 20 min? |
| Total Ascent: | |
| Weather: | upper 40s, blinding sun, calm |
| Workout Type: | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | |
| Results: | |
| Comments: | We were in Las Vegas for the holidays so no bicycle. But I did remember to bring my shoes and shorts and it was f'n GORGEOUS out so this was not any kind of chore - it was an awesome day.
I did this loop that I know which goes through a storm drain/wash thingy. Not very long or anything but it sure beat sitting around the house eating more cookies. |
| Equipment: | |
Saturday, December 22, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | bent over row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec each side | | other core | 30 ball passes, 50 steam engines | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | All good, I need to ride my bike... |
| Equipment: | |
Friday, December 21, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | spinning - 40 min |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | Okay, I had a SUPER core workout this morning... all the usual stuff and hip abductors and adductors as well. And I felt good during the spinning class but for some reason Kempton B cut it a bit short. No matter, it was a really good workout. |
| Equipment: | |
Thursday, December 20, 2007
| Hrs. Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 am
CycleU indoor TT - 5:15 pm |
| Distance: | |
| Total Time: | indoor TT - about 15:35 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | incline peg press | 20x90 lb, 20x180 lb, 20x270 lb, 15x360 lb, 15x360 lb, 20x270 lb, 20x180 lb | | lunges (barbell, free) | 3x20 - 70 lb | | plank | 3 min straight | | other core | 30 ball passes, 2x20 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | The gym went great today except I totally forgot the leg extensions and curls! :( There I was, chatting away and after walking out and driving half way home I figured it out. Oh well.
At the indoor TT I signed up too late and all but the first slot were sold out. I tired to go extra hard and was motivated to do so but my body would only let me get a pretty average result. Poop. I did not feel crushed but maybe the gym took a little bit of a toll. And maybe I Just need to get fitter. :|
I'm realizing I need to ride my bicycle more. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Tuesday, December 18, 2007
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 11 flights |
| Total Time: | 50 min? |
| Total Ascent: | |
| Weather: | low 40s, occaisional drizzle, calm |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | Howe Street |
| Results: | |
| Comments: | ELEVEN BABY! I think this is the most flights I have ever done... And today my breathing was better than last week, not quite so lung cancer patient-esque. I think it was because we rested a fair bit between flights. JIm K and RC R were there again, Jim wants to keep increasing until we get to 15 flights. Go Jim. |
| Equipment: | |
Monday, December 17, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | 60 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | 6:30 am - smoothie |
| Lunch: | 10:00 am - Promax bar
11:00 am - leftovers |
| Dinner: | salad, brussel sprouts, tempeh, glass of wine, ice cream |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 90 lb | | lat pull-down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec on each side | | other core | 30 ball passes, 40 steam engines, 30 twisters w/5 lb, 15 sit-ups on incline board | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I came this close to not going to the gym this morning... but half way through the workout it got better. "The moral of the story..." and all that I guess. |
| Equipment: | |
Sunday, December 16, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 am |
| Distance: | 62 miles |
| Total Time: | 4 hrs [3:31 riding time] |
| Total Ascent: | 2780 ft |
| Weather: | low 40s, light wind, dry |
| Workout Type: | Hank ride | team ride |
| Breakfast: | 6:00 am - smoothie |
| Lunch: | 12:00 pm - piece of pizza, some yummy bean dish Shelley made |
| Dinner: | |
| Workout Food: | Clif bar, 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | Hank ride - around Mercer Island counter-clockwise
team ride - Leschi, Seward Park, Rainier, around Mercer Island, Leschi, Madrona, Union |
| Results: | |
| Comments: | Wake up call this ride was.
Other than maybe one spin class per week and a couple of indoor TTs per month I really have not been on my bike at all... Loads of other crap like stairs, running around in a park, some weights but guess what; it just does not equal TITS (Time In The Saddle). I was not breathing that hard but my legs were toasty way too early on.
I managed one extended pull on Mercer Island while on the Hank ride and another on Rainier but then going around the island the second time I could NOT maintain the 23 mph that this one guy wanted to go. I practically got dropped. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
This is only my second ride outdoors with my new cleat position (I shoved them as far back as they would go) and it feels fine so I'm sticking with it. |
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:30 am |
| Distance: | 62 miles |
| Total Time: | 4 hrs [3:31 riding time] |
| Total Ascent: | 2780 ft |
| Weather: | low 40s, light wind, dry |
| Workout Type: | Hank ride | team ride |
| Breakfast: | 6:00 am - smoothie |
| Lunch: | 12:00 pm - piece of pizza, some yummy bean dish Shelley made |
| Dinner: | |
| Workout Food: | Clif bar, 4 scoops Endurox in one big bottle, 3 scoops Heed in another |
| Course: | Hank ride - around Mercer Island counter-clockwise
team ride - Leschi, Seward Park, Rainier, around Mercer Island, Leschi, Madrona, Union |
| Results: | |
| Comments: | Wake up call this ride was.
Other than maybe one spin class per week and a couple of indoor TTs per month I really have not been on my bike at all... Loads of other crap like stairs, running around in a park, some weights but guess what; it just does not equal TITS (Time In The Saddle). I was not breathing that hard but my legs were toasty way too early on.
I managed one extended pull on Mercer Island while on the Hank ride and another on Rainier but then going around the island the second time I could NOT maintain the 23 mph that this one guy wanted to go. I practically got dropped. |
| Equipment: | Bianchi Volpe, 38/50, 12-25
This is only my second ride outdoors with my new cleat position (I shoved them as far back as they would go) and it feels fine so I'm sticking with it. |
Saturday, December 15, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | |
| Total Time: | |
| Total Ascent: | 2 hrs |
| Weather: | low 40s, occasional sprinkle, WINDY |
| Workout Type: | outdoor exercise class with adventX |
| Breakfast: | 6:30 am - cereal |
| Lunch: | 12:00 pm - 2 pieces of toast, left over sloppy joe sauce, peas, cereal |
| Dinner: | |
| Workout Food: | |
| Course: | EXT at Discovery Park |
| Results: | |
| Comments: | I felt pretty good today! For a change I was not sucking wind like on Tuesday... We did a sped up warmup because the wind was freezing everyone and then ran down to the lighthouse for the usual timed run along the water.
For a change the wind was at our backs! That was awesome. John claimed we ran the roughly .75 mile course in 5:05. I was resolved to go fast today and maybe beat the 'record' (4:55) and so took off uncharacteristically fast. With about one quarter of the run left, this guy pulls a beautiful pass on me. It was like he chose his spot and then just did it. Very nice. I tried to stay with him but could not and opened up a 50' gap on me. And then right before the finish Jim K also came around me. Way to go Jim!
Not to be outdone I hammered the stairs up to the bluff (no one stayed with me this time...) and also pushed the last run back to the finish as much as I could. I must have been feeling competitive. :)
At the end we did eight minutes of this circuit. 10 jumping jacks, run to the next station, 10 push-ups, run to the next station, 10 steam engines, run to the next station and then 10 burpies. Repeat for eight minutes. Those damn burpies just slay me; it was really hard.
As I type this I can feel my calves contracting... Running just is not my bag. But this class is super. |
| Equipment: | |
Friday, December 14, 2007
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 am |
| Distance: | |
| Total Time: | 60 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core |
| Breakfast: | |
| Lunch: | |
| Dinner: | Tacher Christmas party! |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 3x15 - 90 lb | | plank | 2x180 sec straight, 60 sec on each side | | steam engines | 2x40 | | ball passes | 30 | | twisters | 3x30 - 5 lb | | incline sit-ups | 3x20 | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | |
| Comments: | I had my first really good feeling upper body workout in a while, nice. And lots of core; I need to stay on that or my back is sure to suffer in the summer...
I did not touch my legs to rest them a bit after Tuesday/Wednesday/Thursday and prior to the weekend. |
| Equipment: | |
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | core - 30 min
spinning - 45 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | plank - 2x180 sec straight, 60 sec on each side
2x40 steam engines
2x20 leg scissors
2x30 twisters
40 back extensions (20 straight, 20 twisting) - 25 lb |
| Results: | |
| Comments: | Abigail (my spinning instructor) has been in FIRE. I heard from two different sources that she just killed it Tuesday and today was no picnic. I guess that's why I show up.
We did this great 'pyramid' that consisted of one minute heavy, one minute easier but with increased cadence, two minutes heavy, one minute easier, three minutes heavy, you get the idea. For a break we got to do four minutes with heavy resistance after that... |
| Equipment: | |
Wednesday, December 12, 2007
| Hrs. Sleeping: |
5 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
gym - 5:00 am
stairs - 4:40 pm |
| Distance: |
|
| Total Time: |
stairs - 40 min |
| Total Ascent: |
|
| Weather: |
40, calm, dry |
| Workout Type: |
weights | stairs |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x15 - 25 lb |
| lat pull-down |
3x15 - 90 lb |
| plank |
180 sec |
| incline leg press |
20x90 lb, 20x180 lb, 15x360 lb, 12x410 lb, 12x410 lb |
| hack squat |
15x90 lb, 15x120 lb, 15x140 lb |
| lunges |
20x70 lb, 20x90 lb, 20x100 lb |
| leg extension |
15x175 lb, 15x195 lb, 15x215 lb |
| leg curl |
15x120 lb, 15x120 lb, 15x120 lb | |
| Results: |
|
| Comments: |
Having a workout partner is great! You lift heavier weights, someone is there to motivate you and you actually show up to the gym in the first place. Once Again Thom W and I assaulted our legs as only two relatively weak, average, not super obsessed about going to the gym guys can.
And it was actually a super workout. My back is feeling a little better these days and I can go slightly deeper on all the presses which is giving me some confidence. For a while there when I got anywhere near 90 degrees in my knee angle my back would speak to me. Usually it was saying stuff like, "Dude, you're a fool for trying to lift this weight..." or similar but now it's saying stuff like, "C'mon, I dare ya..." It's a nice change.
Thom is a tiny bit stronger so that is good for me - motivation and all that.
At the Howe Street stairs I just walked up fast two at a time for 40 minutes and called it good. The first two flights were sluggish, believeyoume. Then it got better. I had my iPod with me today, that must have helped. |
| Equipment: |
I forgot my running shoes today so I had to roll with the Vans on Howe Street.
 |
Tuesday, December 11, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 6:00 am |
| Distance: | 10 flights |
| Total Time: | 40 min? |
| Total Ascent: | |
| Weather: | clear, cold (upper 30s), dry |
| Workout Type: | stairs |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | I showed up and no Jim... :( So I started down and luckily met RC at the bottom. Turns out Jim was feeling like crap and had sent me a text but I didn't see it in time.
Oh well, the workout must go on.
At first I felt pretty fresh. And that stands to reason as I had done squat for the past two days. But then as the workout went along I got slower and more out of breath. We alternate waling up and running up and by the 4th runner (which is flight number 8) I was hating life. By the top my breathing was extremely labored... On the way down from number 9 RC was saying that sometimes it's easier for him to do stuff fast to get it over with quickly. Martin did not catch that clue...
Starting up the 10th flight RC exploded out of the starting gate. Usually it's me that gains on RC and Jim as the workout gets longer but not today. Half way up I was already a little behind and for the first time ever I had to stop running and walk the last three sections of the upper part. Ouch.
By the time I got to the top my wind pipe felt like it was the size of one of those stirring straws you get at coffee shops. I sat down on the wall but started having a panic attack as my breathing was not getting any easier.In fact, it felt like I was asphyxiating! I had to lie down on my back to open up my throat and get some air - that was the only thing that helped.
Man, I hate that feeling of gasping for breath and not getting any. Big time. I'm hoping it was some freak thing and won't hit me that hard again. |
| Equipment: | |
Saturday, December 08, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | |
| Total Time: | 2 hours |
| Total Ascent: | |
| Weather: | upper 30s to low 40s, sun, windy at times |
| Workout Type: | outdoor exercise class with adventX |
| Breakfast: | banana, yogurt, granola, some energy drink |
| Lunch: | 2 eggs, cheese, bread butter, cereal, milk, about 6 truffles from Trader Joe's |
| Dinner: | |
| Workout Food: | |
| Course: | EXT Discovery Park |
| Results: | |
| Comments: | Not so hot today... I think Tuesday, Wednesday and Thursday did not let me recover. It's okay, this is not the time of year when I want to be rested for the weekends but man, it's harder when you are not tip top.
We did a lot of running today and not so much circuit training. That's usually okay with me but even that was hard today. Jim K was there again and I can usually beat him in the runs if they are longer but today he beat me in all but the last effort.
This guy showed up that had just done a 3:10 marathon and I thought he would blow my doors in but not so. He must have been holding back?
The wind was fierce on our timed run along the water today and it could have been a 'record' if not for that resistance. John told us the record was something like 3:55 and we did something under 4:30 so that was nice anyway. I kind of pulled ahead of the group a bit after the start and then passed me. I had to dig deep to hang on to him until the finish!
This park is so great for this kind of thing! |
| Equipment: | I wore tights today because I was a little cold last week but I hate them. I always feel like the crotch is getting baggier and baggier as the class progresses. They did keep my knees warm though - maybe you just need to pay that price. |
Friday, December 07, 2007
| Hrs. Sleeping: |
6 |
| Pulse (waking): |
|
| Pulse (rising): |
|
| Difference: |
|
| Weight: |
|
| Body Fat: |
|
| Time of Day: |
5:30 am |
| Distance: |
|
| Total Time: |
60 min |
| Total Ascent: |
|
| Weather: |
|
| Workout Type: |
weights | core |
| Breakfast: |
|
| Lunch: |
|
| Dinner: |
|
| Workout Food: |
|
| Course: |
| push-ups |
3x15 |
| seated row |
3x15 - 90 lb |
| shoulder press |
3x14 - 25 lb |
| lat pull down |
3x15 - 90 lb |
| plank |
3 min |
| other core |
3x20 leg lifts, 3x50 steam engines, 3x20 twisters, 3x15 sit-ups on the incline board |
| back extensions |
20 straight, 20 twisting - 25 lb | |
| Results: |
|
| Comments: |
No legs today! I did core with Thom W again and he just kills it... He had that incline board ALL the way up on the top notch and I was gasping for air after like the eighth rep. I'm sore. |
| Equipment: |
|
Thursday, December 06, 2007
| Hrs. Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 am |
| Distance: | |
| Total Time: | spinning - 45 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | |
| Results: | |
| Comments: | I felt like I had to catch up with all the core work I have been missing so I did. I did all my planks, twisters, leg lifts and back extensions with 25 pounds.
Spinning was super. After warming up we did five 5 min efforts with ever increasing resistance until the last minute when we dialed it down and tried to speed up. Good stuff. |
| Equipment: | |
| Hrs. Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 4:45 pm - 181 |
| Body Fat: | |
| Time of Day: | gym - 5:00 am
CycleU indoor TT - 4:45 pm |
| Distance: | |
| Total Time: | gym - almost 2 hours!
CycleU indoor TT #1 - about 15:25?
CycleU indoor TT #2 - about 15:45? |
| Total Ascent: | |
| Weather: | |
| Workout Type: | weights | core | CycleU indoor TT |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | push-ups | 3x15 | | seated row | 3x15 - 90 lb | | shoulder press | 3x15 - 25 lb | | lat pull-down | 15, 14, 12 - 90 lb | | incline leg press | 20x90 lb, 20x180 lb, 15x360, 12x410 lb, 12x410 lb | | hack squat | 15x90 lb, 15x120 lb, 15x120 lb | | lunges | 20x70 lb, 20x90 lb, 20x90 lb | | leg extensions | 15x175 lb, 15x195 lb, 15x195 lb | | leg curls | 12x90 lb, 15x105 lb, 15x120 lb | | plank | 2 min | | other core | 30 ball passes, 20 twisters | |
| Results: | official CycleU results |
| Comments: | Yeah! Now that was a weight workout.
Several weeks ago I did legs with Thom W and a few days ago we decided to try and do it again. We're pretty equal (when it comes to legs anyway) and so this was great. I was able to jump right into his workout and use the same weights and do the same amount of reps. Of course I was at the gym way too long buy hey, I'll figure it out.
At the indoor TT I was really worried that the weights would make me pay a big price and totally die but it was not as bad as I thought. Sure, I felt the effects of the gym but I was able to do okay.
In the first race Ian M just killed it. He says he's about eight pounds lighter than last year and is stronger to boot. Nice. I went out too hard and faded quit a bit towards the end. In the second race everyone was taking it easy or something and I was in the lead at the half way point. Then came the big hill and Ian soared into the lead. Dustin V was also holding back but started to gain on my as I faded again. With about two minutes left he sensed he could catch me and put in a huge effort. With a few seconds to go he caught me and I had to push like hell just to hold him off. Which I managed to do by just three seconds. I was done. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
Tuesday, December 04, 2007
| Hrs. Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 180 |
| Body Fat: | 9 |
| Time of Day: | |
| Distance: | 8 flights |
| Total Time: | 35 min |
| Total Ascent: | |
| Weather: | mid 40s? damp at times, light wind |
| Workout Type: | stairs |
| Breakfast: | yogurt, protein powder, jam, granola, banana |
| Lunch: | artichoke dip, pita chips, carrots, piece of pizza, 2 handfuls of almonds |
| Dinner: | sautéed veggies, pot stickers, veggie shau mai, glass of wine |
| Workout Food: | |
| Course: | Howe Street |
| Results: | |
| Comments: | Today Jim K, RC R and I were going to do nine flights and instead Jim decided to mix it up a little... On our eighth flight we ran up two sections and then came back down one, repeat until you get to the top. It was a nice change of pace.
And it was comparatively balmy out today! What a change from Saturday when it dumped snow and then Sunday and most of Monday when it dumped rain.
I was so groggy this morning. five hours of sleep two nights ago and four last night... not good. |
| Equipment: | |
Monday, December 03, 2007
| Hrs. Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 179 |
| Body Fat: | 8 |
| Time of Day: | |
| Distance: | |
| Total Time: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | pushups |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | 3x15 |
| Results: | |
| Comments: | That's right, 45 pushups is exactly what I did today.
Man, I feel like the proverbial big, fat slob... I woke up and had NO motivation to go to the gym. And it's absolutely dumping rain outside. So after dicking around for 1.5 hours I finally figured I might try something at home. Well these pushups are as far as I got. So there. No core, no nothing. |
| Equipment: | |
Saturday, December 01, 2007
| Hrs. Sleeping: | 5 + 1 (I took Shelley to the airport at 4:15 and when I came home I managed to sleep about one more hour) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 9:00 am |
| Distance: | |
| Total Time: | 2:15 |
| Total Ascent: | |
| Weather: | mid 30s, partly cloudy, relatively calm |
| Workout Type: | outdoor exercise class with adventX |
| Breakfast: | 6:30 am - cereal |
| Lunch: | 12:00 pm - 3 scoops Endurox
1:00 pm - cereal |
| Dinner: | 6:30 pm - The Information School (where I work) had their Christmas party tonight so I dutifully gorged myself on everything. Excess, it's not just a funny word with lots of consonants it's a way of life. |
| Workout Food: | |
| Course: | EXT at Discovery Park |
| Results: | |
| Comments: | Once again Jim K was there so this class was great! I was not sure if I was dressed warmly enough and although my knees did turn kinda blue I felt totally fine the entire time.
We did lots of circuits today. And then we did some circuits - sheesh. We went to the upper sand pit, and did a circuit there.
ASIDE - a 'circuit' in this context means 10 reps of 10 exercises at 10 different stations and you kinda run/jog from station to station.
Then we did another. Next came some core work on the bluff and then we ran down to the beach and while the slower groups were heading off on the flat timed run we did this amazingly hard exercise. We stood on one leg, untied our shoe, took off our sock, put it in the shoe and hopped on one foot across the parking lot, touched a wall and then hopped back and put on our shoe AND tied it without ever putting out foot down. Then we did it with the other leg. I could not believe how much my legs were shaking after that.
Now it was time to run down and back the trail and then two more circuits on the beach. Then we did the timed run UP THE HILL back to the bluff. Ouch. Jim and I resolved to not start like insane people and the pace was actually very civil. About half way up I pulled ahead and ended up finishing in just under five minutes which really surprised me. I thought I'd be slower for sure.
More core on the bluff, more exercises in the sand and then jog back to the very top of the park for "100 of any exercise you want" according to John C. Jim, Lana and I decided on pushups and steam engines, alternating sets of 20 until we hit 100.
Crap, I am so done. |
| Equipment: | thick SIR socks, running shoes, shorts, 2 long sleeve tops, cycling cap, fleece gloves |