The Angels Camp Triathlon takes place on May 10, 2009. This will be my first event this year. I haven't done a Tri event since I don't know when. This will test my early season performance level. I am interested to see how I can perform and where I am at fitness wise. This is a sprint triathlon. 1000 yard swim, 16 mile road bike, 3 mile trail run. Next week I will taper the training a bit and rest up a little to prepare for the Tri. Kim and I will head out Saturday for New Melanones Reservoir, throw up the tent and enjoy the day before the Tri on Sunday. That's next weekend. This weekend will be as per routine, easy run and medium long bike on Saturday and long run with long bike on Sunday. Will spend some time making sure I have all my Tri gear in order as well as the camping gear...should be fun!
Other events for this year include the always fun and interesting, Wharf to Wharf Run from Santa Cruz to Capitola Beach- a 6 mile run. Kim and I will run it together. We have run it together before, and I have run it maybe 4 times, though it has been maybe 3 or 4 years ago.
I am still thinking about other possible events, I'd like to do the Tri for Real in Pleasanton in September, The Tour De Peninsula in August if there is to be one this year and am keeping on the lookout for another event or two just to have something to look forward to, as a motivator.
I have to put in some work here in the last week before the Tri in the pool. My swim workouts have been minimal and will be enough to get me through the 1000 yards well enough but it's the area that needs most work right now.
Proper Planning Prevents Piss Poor Performance? Is that how the saying goes? I would add one important piece to that though. Execution....one must actually execute the plan in order to perform. Often enough I have put it on paper early in the year only to fade and fail to execute the plan. Staying the course...taking positive action, gets the job done.
Thursday, April 30, 2009
Today's Workout 4/30/09
CORE & WEIGHTS
BIKE
35 minutes, 11 miles, Stationary. 75% Easy with 25% Hills.
RUN
55 minutes, 5+miles. Road run. Easy, random streets, rambling run.
SWIM
20 minutes, 800 yards.
BIKE
35 minutes, 11 miles, Stationary. 75% Easy with 25% Hills.
RUN
55 minutes, 5+miles. Road run. Easy, random streets, rambling run.
SWIM
20 minutes, 800 yards.
Wednesday, April 29, 2009
Today's workout. 4/29/09
BIKE
Stationary, 35 minutes, 12 miles, Up Tempo ride.
RUN
Treadmill, 30 minutes, 3.4 miles, (3 miles @ 26:30)
Laddered up the speed, power run.
WALK
Treadmill, 12 minutes, cooldown.
NOTE:
On 100 day events, today marked 100 consecutive days of running one mile or more each day.
I did not set out to achieve this originally as a goal. After about 45 days I realized I had a streak going and just kept it going, we'll see how long I continue...stay tuned Sports Fans!
Stationary, 35 minutes, 12 miles, Up Tempo ride.
RUN
Treadmill, 30 minutes, 3.4 miles, (3 miles @ 26:30)
Laddered up the speed, power run.
WALK
Treadmill, 12 minutes, cooldown.
NOTE:
On 100 day events, today marked 100 consecutive days of running one mile or more each day.
I did not set out to achieve this originally as a goal. After about 45 days I realized I had a streak going and just kept it going, we'll see how long I continue...stay tuned Sports Fans!
100 Days
Today is the 100th day in office for President Obama. The talking heads on TV, commentators on radio, bloggers and print journalists have made much of this event. Polls, report cards and comparisons have been discussed, dissected and detailed. I voted for Obama for president and I like his style, his demeanor and the effort he is putting forth to correct the complex problems that face our nation. I don't happen however to think much at all about what 100 days means in the ongoing effort. This is an artificial period of time, used by the talking heads and others to"grade" the president. There is much to do and many more days ahead to accomplish what must be done for our nation. The president is off to a good start though because he is a man of deliberate action. He thinks through what he hopes to achieve, compares varying ideas and considers the various options and opinions and then moves forward to action. He is a consensus builder, one of the most important qualities of a great leader.
Each of us can take something from the idea of deliberate action. In our own lives, taking the time to think things through, consulting family and friends, weighing the pros and cons and then taking action to achieve whatever you have decided to achieve. This is an intelligent way to act. Whether you decide to place a 100 day report out on your own efforts is surely up to you. Performance measurement is a valuable tool to be sure. We should give ourselves plenty of time and consider that difficult and complex issues take time, that nothing easy is accomplished without some sacrifice and that our lives are lived not just one day at a time but one moment at a time, enjoy the ride.
Each of us can take something from the idea of deliberate action. In our own lives, taking the time to think things through, consulting family and friends, weighing the pros and cons and then taking action to achieve whatever you have decided to achieve. This is an intelligent way to act. Whether you decide to place a 100 day report out on your own efforts is surely up to you. Performance measurement is a valuable tool to be sure. We should give ourselves plenty of time and consider that difficult and complex issues take time, that nothing easy is accomplished without some sacrifice and that our lives are lived not just one day at a time but one moment at a time, enjoy the ride.
Tuesday, April 28, 2009
Today's Workout 4/28/09
Treadmill Walk
10 Minutes
Treadmill Run
10 Minutes, 1 mile plus, Tempo run above average pace.
Stationary Bike
42 Minutes, 12.64 miles, Easy ride.
Swim
20 Minutes, 800 yards, building swim base.
Run
53 Minutes, 5 miles, Easy trail run, rolling hills.
10 Minutes
Treadmill Run
10 Minutes, 1 mile plus, Tempo run above average pace.
Stationary Bike
42 Minutes, 12.64 miles, Easy ride.
Swim
20 Minutes, 800 yards, building swim base.
Run
53 Minutes, 5 miles, Easy trail run, rolling hills.
Just a Man Not THE man.
That's all I am. A recreational cyclist, a jogger, a sometimes triathlete, a weekend warrior. I am of average athletic skills. I struggle with finding the motivation, desire and time to achieve my goals. I am far from perfect in my own habits. But I try. Yes I try. And for that effort I can improve myself and so that is what I do. The best that I can. These are the things I enjoy doing and what I consider myself in part to be.
I am also a son, a brother, a father, a partner, a friend, mentor, leader, soothsayer and secret inside advisor to the powers that run the world. (Okay, not really that last part.) I am just like a good many people, I am part this and part that and parts yet unknown.
Seeking the balance in life between all you are and all you want to be and all you want to do is the challenge of life. Whatever priorities you set will guide you. Whatever cards you may have been dealt affect your play, but you decide what to cards to play and when, no hand dealt you is unplayable nor is it likely to be your last hand. Keep that in mind. Change is everpresent.
We have options is life. Choose who you want to be and become that. Then enjoy the journey.
I am also a son, a brother, a father, a partner, a friend, mentor, leader, soothsayer and secret inside advisor to the powers that run the world. (Okay, not really that last part.) I am just like a good many people, I am part this and part that and parts yet unknown.
Seeking the balance in life between all you are and all you want to be and all you want to do is the challenge of life. Whatever priorities you set will guide you. Whatever cards you may have been dealt affect your play, but you decide what to cards to play and when, no hand dealt you is unplayable nor is it likely to be your last hand. Keep that in mind. Change is everpresent.
We have options is life. Choose who you want to be and become that. Then enjoy the journey.
Monday, April 27, 2009
Today's Workout 4/27/09 & Caught Up
Okay. I have caught up now the blog date is now the actual date for this entry....Monday indeed.
Routine this morning up at 0300. Powered up on 2 mugs of coffee, did my basic core exercies which consist of: pushups, ankle exercises, knee exercises, situps, triceptors, leg stretches and today dumbells. Did 36 easy minutes on the recumbant stationary bike and then went out at 0430 for a 5 mile jog, in the dark as per usual. A little breezy out there, should have layered a short sleeve shirt on but didn't. Warmed up to feel pretty good at 2 to 2.5miles and cruised in at 56 minutes for the run. Cooled down on the treadmill 12 minutes walking. To the shower, and to work. Great way to start the day. Best part of any run? When it's over!
Routine this morning up at 0300. Powered up on 2 mugs of coffee, did my basic core exercies which consist of: pushups, ankle exercises, knee exercises, situps, triceptors, leg stretches and today dumbells. Did 36 easy minutes on the recumbant stationary bike and then went out at 0430 for a 5 mile jog, in the dark as per usual. A little breezy out there, should have layered a short sleeve shirt on but didn't. Warmed up to feel pretty good at 2 to 2.5miles and cruised in at 56 minutes for the run. Cooled down on the treadmill 12 minutes walking. To the shower, and to work. Great way to start the day. Best part of any run? When it's over!
Todays Workout 4/26/09 & Building The Blog
Sunday April 26, 2009
This morning, stoked up on good coffee and hit the road for a 10 miler. Did it in 107 minutes, easy pace. First time on new course where 4 miles of the 10 are on trail. Followed the run with short rest and a 20 minute 800 yard swim. Got my road bike readied up and did a 30.6 mile flat route in 113 minutes, 16.2 mile average mph. Thats it for the day! R and R and light chores.
Weather was cool a bit windy, cloudy with spots of sunshine.
Started the Mike's Life and Training Blog today, April 26 that is. Am inputting my workout data from January 1, 2009 forward by weekly total. The plan is to then update on a more regular basis and build the blog.
This morning, stoked up on good coffee and hit the road for a 10 miler. Did it in 107 minutes, easy pace. First time on new course where 4 miles of the 10 are on trail. Followed the run with short rest and a 20 minute 800 yard swim. Got my road bike readied up and did a 30.6 mile flat route in 113 minutes, 16.2 mile average mph. Thats it for the day! R and R and light chores.
Weather was cool a bit windy, cloudy with spots of sunshine.
Started the Mike's Life and Training Blog today, April 26 that is. Am inputting my workout data from January 1, 2009 forward by weekly total. The plan is to then update on a more regular basis and build the blog.
April Weekly Workout Summarys
April 1-4, 2009
Sick with cough and head cold, sore throat...worked through it anyway.
Totals for the partial week:
BIKE
4 214 Minutes 59 Miles
RUN
4 183 Minutes 16 Miles
Totals
8 397 Minutes 75 Miles
Highlight of the week:
Continuing the consecutive days having run at least 1 mile.
April 5-11, 2009
Solid weak, still working to beat the lingering effects of head cold and symptoms. Back to training camp at the cabin end of the week. Pool is open, have to re start the swim workouts.
Totals for the week:
SWIM
2 25 Minutes 1000 Yards
BIKE
7 386 Minutes 104 Miles
RUN
7 394 Minutes 36 Miles
Totals
16 805 Minutes 140.51 Miles
Highlight of the week:
Back in the pool. Back at training camp at the cabin. Rode the stationary Le Monde at the cabin watching the Acadia dvd. This is a ride along dvd of a group ride in Acadia, Maine. Pounded out 66 minutes on that ride on Saturday followed by a 5 mile run at a decent pace. Cold is going away. My running times may be improving at last. Weight in 180's.
April 12-18, 2009
At the cabin on vacation and on the road up to Oak Harbor, Washington to visit my friend JWN and family.
Totals for the week:
BIKE
6 339 Minutes 75 Miles
RUN
7 407 Minutes 38 Miles
Totals
13 746 Minutes 113 Miles
Highlight of the week:
Lots of them, Sunday's workout 17 miles on the stationary and a 7 mile run. The trip up to Oak Harbor. Arrived early and hit the trail, sidewalk road and trail for 7 plus mile run around the bay and the US Navy base. Sightings included the Seabee base insignia, a rabbit who led me for a half mile on the trail, cool breeze and welcome to Whidbey Island. Worked out in the AM with JW at the Thrive fitness center, hitting the stationary bike. Super club and facility. Went on outstanding runs following that, different routes each day, hills, green grass paths, and on the beach for a couple of miles with the dogs! Toured the area during the day, great weather. History, old buildings, new development, meadows, forest, parks, rolling hills. So much to see and do. Got some fishing in on Wed and Thursday at Campbell Lake. Though we did not catch anything. Got the new pole rigged and it worked well for casting. A great visit with good friends. I will be back up there for certian. Took the Mukielo Ferry boat across to the mainland on Friday and drove the 9 hours total trip back to the cabin. Drove back to the SF Bay Area on Saturday. Just a great week!
April 19-25, 2009
Routine and back to work. Another week of solid workouts and build.
Totals for the week:
SWIM
4 68 Minutes 2720 Yards
BIKE
7 406 Minutes 107 Miles
RUN
8 403 Minutes 37 Miles
Totals
19 877 Minutes 145.40 Miles
Highlight of the week:
A new record high for the year in total minutes at 877. Sunday 10 mile run and 30 mile road bike,with 10 minute swim. Run pace is mid 10's for training pace. NB 749 new pair started on Monday. Power run on treadmillon Wednesday. 1000 yard swim on Saturday, 3 mile run and 25 mile road bike ride.
Sick with cough and head cold, sore throat...worked through it anyway.
Totals for the partial week:
BIKE
4 214 Minutes 59 Miles
RUN
4 183 Minutes 16 Miles
Totals
8 397 Minutes 75 Miles
Highlight of the week:
Continuing the consecutive days having run at least 1 mile.
April 5-11, 2009
Solid weak, still working to beat the lingering effects of head cold and symptoms. Back to training camp at the cabin end of the week. Pool is open, have to re start the swim workouts.
Totals for the week:
SWIM
2 25 Minutes 1000 Yards
BIKE
7 386 Minutes 104 Miles
RUN
7 394 Minutes 36 Miles
Totals
16 805 Minutes 140.51 Miles
Highlight of the week:
Back in the pool. Back at training camp at the cabin. Rode the stationary Le Monde at the cabin watching the Acadia dvd. This is a ride along dvd of a group ride in Acadia, Maine. Pounded out 66 minutes on that ride on Saturday followed by a 5 mile run at a decent pace. Cold is going away. My running times may be improving at last. Weight in 180's.
April 12-18, 2009
At the cabin on vacation and on the road up to Oak Harbor, Washington to visit my friend JWN and family.
Totals for the week:
BIKE
6 339 Minutes 75 Miles
RUN
7 407 Minutes 38 Miles
Totals
13 746 Minutes 113 Miles
Highlight of the week:
Lots of them, Sunday's workout 17 miles on the stationary and a 7 mile run. The trip up to Oak Harbor. Arrived early and hit the trail, sidewalk road and trail for 7 plus mile run around the bay and the US Navy base. Sightings included the Seabee base insignia, a rabbit who led me for a half mile on the trail, cool breeze and welcome to Whidbey Island. Worked out in the AM with JW at the Thrive fitness center, hitting the stationary bike. Super club and facility. Went on outstanding runs following that, different routes each day, hills, green grass paths, and on the beach for a couple of miles with the dogs! Toured the area during the day, great weather. History, old buildings, new development, meadows, forest, parks, rolling hills. So much to see and do. Got some fishing in on Wed and Thursday at Campbell Lake. Though we did not catch anything. Got the new pole rigged and it worked well for casting. A great visit with good friends. I will be back up there for certian. Took the Mukielo Ferry boat across to the mainland on Friday and drove the 9 hours total trip back to the cabin. Drove back to the SF Bay Area on Saturday. Just a great week!
April 19-25, 2009
Routine and back to work. Another week of solid workouts and build.
Totals for the week:
SWIM
4 68 Minutes 2720 Yards
BIKE
7 406 Minutes 107 Miles
RUN
8 403 Minutes 37 Miles
Totals
19 877 Minutes 145.40 Miles
Highlight of the week:
A new record high for the year in total minutes at 877. Sunday 10 mile run and 30 mile road bike,with 10 minute swim. Run pace is mid 10's for training pace. NB 749 new pair started on Monday. Power run on treadmillon Wednesday. 1000 yard swim on Saturday, 3 mile run and 25 mile road bike ride.
February& March Weekly Workout Summarys
February 1-7, 2009
A good week. Basically solid.
Totals for the week:
BIKE
7 204 Minutes 59 Miles
RUN
7 348 Minutes 31 Miles
Totals
14 552 Minutes 90 Miles
Highlight of the Week:
7 mile Sunday run. Building the long run.
February 8-14, 2009
Another solid week. End of the week up to the cabin in La Pine for Training Camp.
Totals for the week:
BIKE
6 208 Minutes 51 Miles
RUN
8 409 Minutes 36 Miles
Totals
14 617 Minutes 87 Miles
Highlight of the week:
7 mile long run on Sunday, Snow run on Saturday.
February 15-21, 2009
Solid week. Consistent, slow build. At the cabin first part of week.
Totals for the week:
BIKE
8 220 Minutes 61 Miles
RUN
8 352 Minutes 31 Miles
Totals
16 572 Minutes 92 Miles
Highlight of the week:
Turned my right ankle on Sunday. Watched the Tour of California with my buddy MWW at the Wickiup Sports Bar in La Pine. Lance is back!
February 22-28, 2009
Back in the SF Bay Area. Posting another good week, good bike time and run time totals. Consistency remains the key. Weight into the low 190's. Still on the path to drop lbs.
Totals for the week:
BIKE
7 223 Minutes 61 Miles
RUN
7 376 Minutes 33 Miles
Totals
14 599 minutes 94 Miles
Highlight of the week:
Sunday 7 mile long run. Saturday I dusted off the road bike and got out in the cold for a 10 mile ride. The first road bike ride of the year!
February monthly totals:
BIKE
28 855 Minutes 232 Miles
RUN
30 1485 Minutes 131 Miles
Totals
58 2340 Miles 363 Miles
February Summary
4 weeks of 500-600 minutes. Building the base. Got back on the road bike and had a good training camp up at the cabin. 4200 feet elevation there. 12% less oxygen at 4200 compared to the SF Bay Area, at basic sea level. Sea level 21% oxygen. 4200 18.5% oxygen. A good month never missed a run day and I am happy with that.
March 1-7, 2009
This is my month, I will turn 50 and that is a motivator. I may or may not get another 50 years on this earthly plane. I may as well make the very best of it. It can only help to be fit and improve my overall fitness and so here we go. NOTE: Not logging in any swims? Oh yeah the pool is closed for repairs...will get back to it when the water is available...
Totals for the week:
BIKE
7 288 Minutes 76 Miles
RUN
7 387 Minutes 34 Miles
Totals
14 675 Minutes 110 Miles
Highlight of the week:
675 minutes, nice. Bumped up the long run on Sunday to 8. Got on the road bike Sunday for a 17 miler and on Saturday for an 18 miler. Real good to be back on the bike for weekend rides.
March 8-14, 2009
Staying absolutely consistent.
Totals for the week:
BIKE
7 317 Minutes 89 Miles
RUN
7 414 Minutes 36 Miles
Totals
14 731 Minutes 125 Miles
Highlight of the week:
20 mile road bikes, on Saturday and on Sunday. 8 mile long run on Sunday. Over 700 minutes for the week. Good, good. good.
March 15-21, 2009
Continuing to build the long run and the road bike rides. Feeling fine.
Totals for the week:
BIKE
7 338 Minutes 95 Miles
RUN
7 408 Minutes 36 Miles
Totals
14 746 Minutes 131 Miles
Highlight of the week:
Bumped the Sunday long run to 10 miles, followed by a 25 mile road bike ride. Power bar and
G-2 sports drink on the run and ride.
March 22-28, 2009
FDI: Frequency, Duration, Intensity. Great formula. Good on Frequency and Duration, lacking intensity of workouts. As I build endurance, I expect to continue to drop lbs and eventually my mile pace will drop and all efforts will become a bit faster. I am interested in building my base and endurance at this point.
Totals for the week:
BIKE
7 327 Minutes 87 Miles
RUN
7 433 Minutes 38 Miles
Totals
14 760 Minutes 125 Miles
Highlight of the week:
Sunday: 10 mile run and 16 mile mountain bike ride. 760 minutes. Weight at high 180's.
Celebrated the big 5 0 Birthday with dinner at the SJ Improv with Kim, Kristi, my brother Tom and his wife Cecile. Good times!
March 29-31, 2009
3 days wrapping the month...
Totals
BIKE
3 190 Minutes 52 Miles
RUN
3 206 minutes 18 Miles
Totals
6 396 minutes 70 Miles
Highlight of the week:
Five Oh on the 30th. I have finally joined the club!
March totals for the month:
BIKE
31 1460 Minutes 399 Miles
RUN
31 1848 Minutes 162 Miles
Totals
62 3308 Minutes 561 Miles
March Summary:
Big solid numbers on the bike and run. Building the long runs into 10 milers coupled with a long bike. Great month as far as I am concerned, did not miss a day, all going to plan.
A good week. Basically solid.
Totals for the week:
BIKE
7 204 Minutes 59 Miles
RUN
7 348 Minutes 31 Miles
Totals
14 552 Minutes 90 Miles
Highlight of the Week:
7 mile Sunday run. Building the long run.
February 8-14, 2009
Another solid week. End of the week up to the cabin in La Pine for Training Camp.
Totals for the week:
BIKE
6 208 Minutes 51 Miles
RUN
8 409 Minutes 36 Miles
Totals
14 617 Minutes 87 Miles
Highlight of the week:
7 mile long run on Sunday, Snow run on Saturday.
February 15-21, 2009
Solid week. Consistent, slow build. At the cabin first part of week.
Totals for the week:
BIKE
8 220 Minutes 61 Miles
RUN
8 352 Minutes 31 Miles
Totals
16 572 Minutes 92 Miles
Highlight of the week:
Turned my right ankle on Sunday. Watched the Tour of California with my buddy MWW at the Wickiup Sports Bar in La Pine. Lance is back!
February 22-28, 2009
Back in the SF Bay Area. Posting another good week, good bike time and run time totals. Consistency remains the key. Weight into the low 190's. Still on the path to drop lbs.
Totals for the week:
BIKE
7 223 Minutes 61 Miles
RUN
7 376 Minutes 33 Miles
Totals
14 599 minutes 94 Miles
Highlight of the week:
Sunday 7 mile long run. Saturday I dusted off the road bike and got out in the cold for a 10 mile ride. The first road bike ride of the year!
February monthly totals:
BIKE
28 855 Minutes 232 Miles
RUN
30 1485 Minutes 131 Miles
Totals
58 2340 Miles 363 Miles
February Summary
4 weeks of 500-600 minutes. Building the base. Got back on the road bike and had a good training camp up at the cabin. 4200 feet elevation there. 12% less oxygen at 4200 compared to the SF Bay Area, at basic sea level. Sea level 21% oxygen. 4200 18.5% oxygen. A good month never missed a run day and I am happy with that.
March 1-7, 2009
This is my month, I will turn 50 and that is a motivator. I may or may not get another 50 years on this earthly plane. I may as well make the very best of it. It can only help to be fit and improve my overall fitness and so here we go. NOTE: Not logging in any swims? Oh yeah the pool is closed for repairs...will get back to it when the water is available...
Totals for the week:
BIKE
7 288 Minutes 76 Miles
RUN
7 387 Minutes 34 Miles
Totals
14 675 Minutes 110 Miles
Highlight of the week:
675 minutes, nice. Bumped up the long run on Sunday to 8. Got on the road bike Sunday for a 17 miler and on Saturday for an 18 miler. Real good to be back on the bike for weekend rides.
March 8-14, 2009
Staying absolutely consistent.
Totals for the week:
BIKE
7 317 Minutes 89 Miles
RUN
7 414 Minutes 36 Miles
Totals
14 731 Minutes 125 Miles
Highlight of the week:
20 mile road bikes, on Saturday and on Sunday. 8 mile long run on Sunday. Over 700 minutes for the week. Good, good. good.
March 15-21, 2009
Continuing to build the long run and the road bike rides. Feeling fine.
Totals for the week:
BIKE
7 338 Minutes 95 Miles
RUN
7 408 Minutes 36 Miles
Totals
14 746 Minutes 131 Miles
Highlight of the week:
Bumped the Sunday long run to 10 miles, followed by a 25 mile road bike ride. Power bar and
G-2 sports drink on the run and ride.
March 22-28, 2009
FDI: Frequency, Duration, Intensity. Great formula. Good on Frequency and Duration, lacking intensity of workouts. As I build endurance, I expect to continue to drop lbs and eventually my mile pace will drop and all efforts will become a bit faster. I am interested in building my base and endurance at this point.
Totals for the week:
BIKE
7 327 Minutes 87 Miles
RUN
7 433 Minutes 38 Miles
Totals
14 760 Minutes 125 Miles
Highlight of the week:
Sunday: 10 mile run and 16 mile mountain bike ride. 760 minutes. Weight at high 180's.
Celebrated the big 5 0 Birthday with dinner at the SJ Improv with Kim, Kristi, my brother Tom and his wife Cecile. Good times!
March 29-31, 2009
3 days wrapping the month...
Totals
BIKE
3 190 Minutes 52 Miles
RUN
3 206 minutes 18 Miles
Totals
6 396 minutes 70 Miles
Highlight of the week:
Five Oh on the 30th. I have finally joined the club!
March totals for the month:
BIKE
31 1460 Minutes 399 Miles
RUN
31 1848 Minutes 162 Miles
Totals
62 3308 Minutes 561 Miles
March Summary:
Big solid numbers on the bike and run. Building the long runs into 10 milers coupled with a long bike. Great month as far as I am concerned, did not miss a day, all going to plan.
Sunday, April 26, 2009
January Monthly Workout Totals & Summary
Month of January
SWIM
2 24 Minutes 960 yards
BIKE
21 623 Minutes 179 Miles
RUN
24 1223 Minutes 106 Miles
Totals
47 1870 Minutes 285.49 Miles
Summary for January 2009.
A new year and a new start. A bad week mid month, but a solid recovery.
The goals are to put in 500 minutes a month, 100 plus miles of running as
the primary base and add to the cycling as the weather may allow for riding
on the road bike and mountain bike. Stationary recumbant bike is 90% of
the cycling time right now. Weight is in high 190's. Gotta drop some lbs...
Life is in fact good, staying the course is the key on the high road.
Moderation, Mindful, Meditation. Its all good.
SWIM
2 24 Minutes 960 yards
BIKE
21 623 Minutes 179 Miles
RUN
24 1223 Minutes 106 Miles
Totals
47 1870 Minutes 285.49 Miles
Summary for January 2009.
A new year and a new start. A bad week mid month, but a solid recovery.
The goals are to put in 500 minutes a month, 100 plus miles of running as
the primary base and add to the cycling as the weather may allow for riding
on the road bike and mountain bike. Stationary recumbant bike is 90% of
the cycling time right now. Weight is in high 190's. Gotta drop some lbs...
Life is in fact good, staying the course is the key on the high road.
Moderation, Mindful, Meditation. Its all good.
January Weekly Workout Summarys
January 4- 10, 2009
Back in the Bay Area and back to work & routine.
Totals for the week:
BIKE
4 106 Minutes 30 Miles
RUN
6 323 Minutes 28 Miles
Total
10 429 Minutes 58 Miles
A fairly good week, Thursday was a rest day. Running at about 11 minute pace. Started with a new pair of shoes on Tuesday. New Balance 749, stability and cushioning. They feel great. Think I will keep them a while. These replace my New Balance 587's. Why New Balance?
Quality products and these are made in the USA!
Highlight of the Week:
Got the mountain bike out for a short spin, otherwise I am on the stationary.
January 11-17, 2009
Started strong this week and fell off the cliff mid week, crashing....
Totals for the week:
BIKE
2 77 Minutes 20 Miles
RUN
3 138 Minutes 12 Miles
Totals
5 215 minutes 32 miles
Highlight of the Week:
None.
January 18-24, 2009
Broke out of the slog, on Tuesday. Not a stellar week, but coming back after 6 days of no training and a few short walks.
Totals for the week:
BIKE
5 127 Minutes 39 Miles
RUN
5 231 Minutes 20 Miles
Totals
10 358 Minutes 59 Miles
Highlight of the Week:
Breaking out of the death slog and actually putting together some workouts. 6 mile run on Saturday.
January 25-31, 2009
Consistency this week. Even got a couple of swims in @ Palm Springs in the off hours on business trip there.
Totals for the week:
SWIM
2 24 Minutes 960 Yards
BIKE
6 190 Minutes 63 Miles
RUN
7 389 minutes 34 Miles
Totals
15 603 minutes 97.49 Miles
Highlight of the week:
Posting a 600 plus minute week, getting in a couple of swims, going over 30 in running miles.
6 mile run on Sunday. Beginning the long run build. Endurance training start.
Back in the Bay Area and back to work & routine.
Totals for the week:
BIKE
4 106 Minutes 30 Miles
RUN
6 323 Minutes 28 Miles
Total
10 429 Minutes 58 Miles
A fairly good week, Thursday was a rest day. Running at about 11 minute pace. Started with a new pair of shoes on Tuesday. New Balance 749, stability and cushioning. They feel great. Think I will keep them a while. These replace my New Balance 587's. Why New Balance?
Quality products and these are made in the USA!
Highlight of the Week:
Got the mountain bike out for a short spin, otherwise I am on the stationary.
January 11-17, 2009
Started strong this week and fell off the cliff mid week, crashing....
Totals for the week:
BIKE
2 77 Minutes 20 Miles
RUN
3 138 Minutes 12 Miles
Totals
5 215 minutes 32 miles
Highlight of the Week:
None.
January 18-24, 2009
Broke out of the slog, on Tuesday. Not a stellar week, but coming back after 6 days of no training and a few short walks.
Totals for the week:
BIKE
5 127 Minutes 39 Miles
RUN
5 231 Minutes 20 Miles
Totals
10 358 Minutes 59 Miles
Highlight of the Week:
Breaking out of the death slog and actually putting together some workouts. 6 mile run on Saturday.
January 25-31, 2009
Consistency this week. Even got a couple of swims in @ Palm Springs in the off hours on business trip there.
Totals for the week:
SWIM
2 24 Minutes 960 Yards
BIKE
6 190 Minutes 63 Miles
RUN
7 389 minutes 34 Miles
Totals
15 603 minutes 97.49 Miles
Highlight of the week:
Posting a 600 plus minute week, getting in a couple of swims, going over 30 in running miles.
6 mile run on Sunday. Beginning the long run build. Endurance training start.
January 1-3, 2009
January 1- January 3, 2009
At the cabin in La Pine Oregon. Snowing and cold in the teens.
Week totals:
EVENT # MIN Distance
Run 3 142 12
Bike 4 123 27
TOTAL 7 265 39
Highlight: Snow runs. Dry cold, running the road, the crunch of your feet in the snow.
Going slow. going strong, staying the course. Coffee. Snow Day. A New Year!
At the cabin in La Pine Oregon. Snowing and cold in the teens.
Week totals:
EVENT # MIN Distance
Run 3 142 12
Bike 4 123 27
TOTAL 7 265 39
Highlight: Snow runs. Dry cold, running the road, the crunch of your feet in the snow.
Going slow. going strong, staying the course. Coffee. Snow Day. A New Year!
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