Wenzday

La Pine State Park...on the river.

Today's Workout

X50, W30

Bike  62/20 miles/stationary @ fit center

RUN

@ La Pine State Park

Trail Run

Minutes:  70

Miles (aprox): 6
Low energy on the run, Kim was strong!
This is a favorite trail run. 

Totally Tuezday

X80

Run  80/7 miles. road and trail

Bike  60/12.5 miles/Lemond

Superior weather....getting plenty of SUN!
PM Workout
Mountain Bike  43/10 miles, circuit route/road 

Monday 6/28

KLK, MGK. KMZ

on The Big Obsidian Flow hike!

Good stuff...

X80/W25

Bike  63/20 miles/fit center-stationary

Run  68/6 miles/with KMZ

Sunday 6/27

Hanging out at THE CABIN...

Bike  72/15 miles/Lemond

Run  70/6 miles/road and trail/with Kim

Bend today, groceries, clothes, etc...  

Saturday 6/26

Arrived Today @ Le Cabin

Bike  30/10 miles

Run  30/3+ miles

Good trip up...

FabFri

Tomorrow the road trip to the Cabin...today more rest for lower back pain...

Today's Workout

Bike 35/12= miles/stationary

Run  60/6+miles/treadmill 

Rest

Rest is the advice for the lower back pain.

OK that's what I am doing

Laying flat

Ice

Ibuprofen

Rest

Boring

So be it...

I was able to exercise today with no pain

X70

Run  68/6 miles

Bike  62/20 miles

Run  12/1.2 miles 

Tue & Wed

No Superman here.  Back pain of the lower type is got me on the rest plan.

  No workouts until the pain subsides. 

Maybe tomorrow, or .... 
Wednesday Workout:
Bike  35/11 miles/stationary
Run  30/3+ miles/easy jog on treadmill
Bearable pain..

Back Pain

It's back, back pain that is.  Oh how did I slog thorugh the workout today?

Bike  32/10+ miles/stationary.

Run  33/3+ miles/treadmill.

May not make it through the day, rest is needed for the back...

Enjoy it all?

Lance/2nd

A solid 2nd place finish at the Tour of Switzerland for Lance Armstrong. A decent time trial on the final stage on Sunday, vaults Lance from 7th to 2nd just 12 seconds behind the winner, Frank Schleck.  2 weeks to the Tour De France.  GO LANCE!

Sunday June 20, 2010

Today's Workout

Sunday

80X

Run  71/6 miles/ EASY SLOW JOG

Bike  70/22 miles/stationary spin.

Run  13/1.3 miles/treadmill.

Totals For The Week

June 13-19, 2010

Swim  3/39/1560 yards/.80 miles

Bike  7/411/123 miles

Run  9/583/52 miles

Total  19/1033/175.80 miles

Redwoods/Trail

Today's Workout: 

Bike  70/ 22 miles/stationary

Run  10/1 mile/treadmill

Swim  10/400 yards/pool

All that and then the trail run in the Oakland Hills, at the Redwood Regional Park....beautiful up there.
Epic run, took a wrong turn adding 2+ miles to the run!  Kim did a great job.  We soldiered forward on 
the French trail finally finding Chown and heading down and out of the Redwood forest.  Hills galore, roots rocks and single track all doable, slow and easy pace.  Epic.  

Trail Run

126 minutes: 9+ miles

LT

Business takes me back once again to LT, Lake Tahoe.  Drove up yesterday afternoon.  Evening gathering of the industry's finest, followed by just a half day of meetings today.  Am now back in the Bay.

    Today's Workout:

X50

Run  63/6 miles/treadmill

Whewh, one tough run, even so

going slow....altitude?

Bike  80/25 miles/stationary

How did I manage to stick it out for 80 minutes?

talking with a friend, the time flies

all work here at the fit center/Harrah's/LT

No, no gambling.

No sleep at this altitude either!

Enjoy it all

even the lackof sleep?

Doing the best I can...

Pain

I don't find a lot of pain in this old body of mine.  I must be fortunate at this point in time.  Just yesterday afternoon my lower back somehow decided to give me some pain.  I endure as best as I can.  Went out and ran a 7 miler or rather jogged it real slow.  The first couple of miles were tough until the pain subsided and I managed to git er done.  I cycled and swam with no pain.  From time to time I get a little pain, its this old body telling me something, I could get better at listening and paying attention and taking rest....until I do get better at it, I endure.  Don't we all?  Hey...enjoy it all!

Today's Workout

X77

Run  84/7 miles/road

Bike  67/21 miles/stationary

Swim  13/520 yards   

Just Doing It

Getting up and going at it on a consistent basis requires focus and dedication.  The degree to which you apply yourself will equate to the level of success you will attain.  Simple truth...enjoy it all.   

Today's Workout

X70, W20

Bike  61/20 miles/stationary

 Run  12/1.25 miles/treadmill

Run  79/7 miles/road and trail & the Hill.

Back In Service

Twenty plus days later...the stationary recumbent bike at the fit center is back on line...
Felt as though this old body needed more sleep this AM.  Tried to do that, with limited success, just got up and made some coffee.  Really thought I would rest and take the day off from training.  At 0500 I headed out the door intending for a run and ended up at the fit center, noticed the bike was fixed and got spinning.  Followed that with a hard run on the treadmill.  What began as a potential rest day became a short but strong little workout.  Some days you just never know what can and what may just happen. Enjoy it all...

Today's Workout

Bike  22/7+miles/stationary.

Run  36/4+miles/treadmill.   

Great Days

These are the great days of summer. Outstanding weather, puts me in a good mental state, thinking all things are possible.  How fortunate we really are, what we have today, the ease of our lives with gadgets and technology, it is astounding compared to a few decades ago.  We are truly fortunate, may we be mindful of our fortune...enjoy it all!  

Today's Workout

X80, W20

Run  67/7 miles/treadmill...pounding out the miles.

Bike  40/10 miles/mtb on the streets, cool spin.

Big Sun Day

Great Weekend Weather Here...

Great Weekend Weather Here In The Bay Area...

Today's Workout:

Run:  Big ten miler, at 1036 pace, road trail hill up and down and last 11 minutes on Treadmill.

Bike:  18 miler on mountain bike all flat course on the streets. 71 minutes at 15+mph average.

Swim:  16 minutes, 640 yards in the cool pool. 

R&R now enjoy it all...

Week Totals

Week of June 6-12, 2010

Swim 5/66/2640 yards/1.36 miles

Bike  5/260/62 miles

Run  7/463/43 miles

Total  17/789/106.36 miles

Saturday Power

The weather is great, sunshine and warmth upon us.   Another Great Day!

Today's Workout

X80, W17

Bike  72/17 miles/mtbike road ride.

Swim  10/400 yards/pool

Run  75/7 miles/trail run with Kim

Wt:  182.2

Took 1/2 of 5 hour energy product for the first time as a trial.

A mild boost to running pace, without noticing much else.... 

Living

Living right

Living well

Living a full life

or Living for the night...

the weekend or whatever might make your day seem quite right, thats the key, hope you find it.  So long as you enjoy the journey it is all good...  

Today's Workout:

X80

Run  79/7 miles/ easy road run

Bike  40/10 miles/ mtbike, 15 mph average

Swim  16/640 yards 

The Tri-fecta to start the day, a fab Friday...

14 days to Summer Training Camp at 

THE CABIN
PM Workout:
Run  20/2 miles/treadmill
Swim:  16/640 yards

Summer Wind

The summer winds are out this morning in full force.  On the bike this morning I experienced the effect of the headwind and tailwind.  There is no such effect on the stationary bike, of course the bike at our fit center is broken, Day 22 on the broken bike.
In any event, you do what you can with what you have and be mindful to enjoy it all...

 Today's Workout

X77, W15

Run  67:42/7 miles/treadmill

Upbeat for half the run and then easy, easy and easy.

Bike  42/10 miles/mtbike road ride.

Out and back, 14+mph average, Whooosh

Love that tailwind... 

The Road Begins

The road to superior health and fitness begins today:  June 9, 2010. 

Today's Workout

X77

Run  77/7 miles/road

YesterMonday

Monday's Spartan Workout:

X50

Run  67/6 mile road run.

Bike  43/10 mile mtb ride on street.

Swim  10/400 yards in pool

sore legs remain from the Diablo 8K...

Resting Up

Decided to sleep in this morning.  Feel like my body needs the additional sleep and rest.
No workout this AM.  I may find that my conscious or motivation drives me to train later today or this evening after work, or I may just take a rare day off.  Of course if I do the consecutive day running streak will end and I will have to begin again...it's all good.  We'll see how the day goes and what I may or may not do, later!  Enjoy it all, might as well.

Active Rest

Today is Sunday. Normally this is long run day, not this Sunday. Recovering from yesterday's Diablo trail run.  Those downhill single track sections put the hurt on these old leg muscles.  Delayed Onset Muscle Syndrome, known as DOMS.  I got it, in fact I earned it and deserve it!  It will be a few days to rid my legs of the soreness, in the meantime we do not quit, we simply endeavor to train and train with pain in moderation.  For moderation in all things is wise and so it goes...enjoying it all.

 Today's Workout

X80, W30

Run  78/7 miles/road

Swim  20/800 yards/pool

Bike  64/15.4 miles/mtb on street

Totals Weekly

Totals For the Week

May 30-June 5, 2010

Swim  3/37/1480/.76 miles

Bike  9/472/116 miles

Run  8/549/49 miles 

Total  20/1058/165.76 miles

Big week, more minutes total than any this year

Lots of highlights

Diablo/9th overall/age group 2nd/61 total runers

9 miler

2 a days in LP w/Tom

Streak continues at 59 CDR 

Part 2/Diablo

Mount Diablo

Diablo means Devil and that about says it all.  Kim and I headed out this morning for Mt. Diablo State Park for an 8K trail run.  1000ft+ gain in elevation on the 3 miles or so winding up the mountain and then some single track down, down and down to finish it up.  The Diablo Trail Run began with an immediate wall causing many runners to gasp, wheeze and walk it.  This most challenging run never got easy, indeed the hills kept getting steeper, longer and the trail more twisty tourney and may I say, "devilish"  We got through it, Kim managed some hard scrapes and bruises from a hard fall, reports are she bounced right back up and in that indomitable spirit that she is famous kept on the run!  I managed a 9th place finish in the overall and actually placed 2nd in my age group, (50-55).  We feel like we earned these T-shirts and are proudly displaying them for awhile, along with a Red Ribbon for 2nd place!  Tough, hard, challenging and enjoyable!  

8K/5 miles:  54:14/Mike

8K/5 miles:  72:00/Kim 

And that is the Diablo 8K Trail Run Report From This Writer/Runner...

AM Part 1

Today's Workout

Early AM

Run  33/3.4 miles/treadmill

Bike  43/10 miles/mtbike

Swim  12/480 yards

Thought I'd get some time and mileage in before today's

TRAIL RUN...

See Part 2

MTBike

Friday is the day and that is today...enjoy it all!

The stationary bike at the fit center remains down, it may be days or weeks before it is back online.  In the meantime with good weather and more daylight hours, I am out in the AM on the mountain bike, getting in a short spin...

Today's Workout:

X80

Run  60/6.2 miles/treadmill

Bike  54/12 miles/mountain bike

Saddle

Back in the Saddle...

Today's Workout:

Run  105/9+ miles/road and trail...with Hills!

Swim  15/600 yards

Bike  54/12= miles/mtbike, trail ride

Week @ Month Totals

WEEK OF May 23-29, 2010
Swim  2/35/1400 yards/.72 miles
Bike  7/385/100 miles
Run  9/596/55 miles
Total  18/1016/155.72 miles

MONTH OF May 2010
Swim  12/159/6360 yards/3.27 miles
Bike  32/1824/531 miles
Run  36/2452/222 miles
Total   80/4435/756.27 miles

Return Trip

Early AM Workout: @ La Pine, Oregon...THE CABIN

X80
Bike  45/15 miles/stationary @ fit center
Run  55/5 miles/road run

Heading south this AM and arrived back at the hacienda @ 1500.
Good trip with Tom.  Easy to get along, good times, laughs,
good meals, talks, and some fun bike rides too.

Well, all good things must come to an end. Though it's all BALANCE....
Good to be BACK..
ENJOYING IT ALL

May 29, 30, 31

 

Saturday/La Pine
X70, W25
Bike  60/13 miles/Lemond Revmaster
Run  54/road run/5 miles
Bike  45/10 miles/mountain bike road ride/w Tom

Sunday/La Pine
Bike  73/15 miles/Lemond Revmaster
Run 82/7+miles/trail run
Bike  55/12 miles/mountain bike/w Tom @ 5500 fire trail/near Crater Lake

Monday/La Pine
X80
Run  80/7 miles/road and trail
Bike  62/20 miles/stationary @ fit center
Bike  44/10 miles/mountain bike/road ride