2/27 - 2/29 2012

PT

Monday 27

X80, W40

TRun 60/6.25 miles

SRBike 48/12 miles

Tuesday 28

X70

TRun 65/7 miles

SRBike 50/12.33 miles

Wednesday 29

X50, W42

SRBike 23/5.55 miles

TRun 90/10 miles

(First 8 miles at sub 9)



10 minute miles

Long Run Sunday

PT

60X

TRun 150/15 miles

SRBike 30/7.7 miles

Helluva good day workout wise

15 at 10 minutemiles

another milestone!

Getting stronger every day...

Wekend Warrior

Saturday

PT

80X

RUN: 50/5.35 miles

SWIM:0

BIKE: Road Bike Ride
First of the year. windy
90 minutes/22.2 miles
14.9 average mph
THE WEEK:
55 miles running
Streak at 177

wt: 178

Friday Training

Jake Knows How, You Can Too

PT

Physical Training 

Friday FEB 24, 2012

80X, W40/3

TRun 65/6.6 miles

SRBike 45/11.4 miles
PM Workout:
SRBike 27/7 miles
Swim 13/520 yards

Being Jakelike

Jake the Life Is Good character, always appears happy.  His larger than life smile says so.  He is pictured actively living life, sometimes running, other times relaxing.  The point is this: It's All Good and if we could be Jakelike we'd simply enjoy life period.

PT

Tuesday 2/21

75X

SRBike 22/5.6 miles

TRun 62/6.33 miles

SRBike 53/13.4 miles

Wednesday 2/22

X60, W30

SRBike 30/7.62 miles

TRun 91/10.05 miles

Thursday 2/23

80X

SRBike 40/10 miles

TRun 69/7 miles



President's Day 2/20/12

Monday PT

PT: Thats Physical Training people...

80X, 36W

SRBike 66/16 miles

TRun 60/6.25 miles

Swim 13/520 yards

in essence a triathlon reverse in nature

with minutes in the transition in between.

Long Run Sunday

Today's PT

Run 158 minutes: 15 miles

10:32 average pace.

Slower than last week.

Why?

Ran a lot of miles last week and

too many yesterday, stole some of my energy.

But hey, 15 miles is ...

15 miles!

Saturday's PT

PT

75X

SRBike 30/7.6 miles

TRun 72/7.5 miles

TWalk 18/1 mile

Another great week of solid work.

58 running miles.

wt 179

Good for you & Good for me...running that is.

RUNNING

Friday PT

50X, 50W

SRBike 45/11.5 miles

TRun 65/7.42 miles

Threw in some sub 8 minute work

felt super strong this run.
PM PT
SRBike 30/7.7 miles
TRun 20/2.15

Pounding The Treamill

My you seem to have lost a bit of weight...

Thursday Feb 16 PT

80X

TRun 61/6.25 miles

SRBike 40/10.25 miles

(Lots of aerobic activity and negative

caloric intake will do that, see above.)

Sunday through Wednesday 12-15

Sunday 12

Long Run Day

155 minutes/15 miles/treadmill

113 HR/10:20 Pace

Monday 13

85X, W36

TRun 60/6.25 miles

SRBike 40/10 miles

Tuesday 14

80X

TRun 63/6.5 miles

SRBike 45/11.7 miles

Wednesday 15

Medium Long/Medium Strong Run Day

X50, W42

TRun 90/9.7 miles

SRBike 32/8.33 miles 

ENERGY

got any?

SATURDAY PT

80X

SRBike 68/17 miles

TRun 53/5.37 miles

Swim 10/400 yards

Hike the trail SMCD park

to Heritage grove 78 minutes of

quality walk, good trail, w/Kim.

ENERGY level now low...

54 miles this week

800+ total minutes

wt 179.8

FRIDAY PT

You mean I missed posting, yeah I guess.

75X, 46W

TRun 64/7 miles

SRBike 40/10.5 miles

PM

Reverse mini Tri

SRBike 30/8 miles

TRun 15/1.7 miles

Swim 10/400 yards

Mega day 

Fat to Fit

In perspective what can we really expect as human beings as it relates to our own health and fitness.  Given today's society with technological advances and labor saving devices, with jobs sent to country's with the lowest dollar cost and foods sold to the masses that require us only to fill our shopping carts....we can expect that we are a nation in transition.  Transition and adaption to a world where the finely designed human body is not required to work as it was designed.  We are in fact endurance athletes by design, born to run, to work, to lift heavy obects and work together in community with one another.  Our great body and brain have designed ways and methods over hundreds of years to make our lives....easier in terms of much of the physical efforts required to survive in years gone by.  Medical advances, drugs to treat and cure illness have led us to live longer. We know so much more now about how to live healthy lives, yet we are in large part not required to use our bodys and therefore many of us do not. We eat too much, we eat a lot of the wrong things, because we can.  We enjoy it and so we do it.  It's no surprise really, its common sense.  When we choose to go after activity and exercise our body's as they were designed good things happen.  When we choose to educate the masses and make physcial fitness a real priority in this nation we will see results. Thus far no real mass movement. For now and the forseeable future we are each on our own to learn and think and act and treat our body as it was designed to be treated.  This means aerobic exercise people; Walk, Jog, Run, Cycle, Swim, Hike, get up and get out and move, move move....we are truly born to run.  Now think about that and think about what you can do to take positive action for you and your body.  Go For It!   

Good To Great

On the roads one can go from good to great.  I speak of running and let me say good in terms of what you think is good and great in the same way.  I am going from good in my book working out, running each day to very good and still moving towards what I will deem for me ...great.  Feeling good, getting a bit fitter, little bits here and there and literally step, by step.  It can be done, it will be done. It shall be done. Lets do it!

Today's PT

X85

SRBike 30/8 miles

Roadrun: 45/4+miles

Treadmill Run 20/2= miles

SRBike 32/8.35 miles

Wonders of a Wednesday

Today's PT

X50, W30

TRun: Medium Long/Medium Strong

10.5 miles steady at 9:31 pace

100 minutes on the treadmill. 

Fed Lance Investigation Over

Lance Armstrong has to be feeling pretty good.  The Federal Government's investigation of Lance and the US Postal Team is over and done.  There will be
no charges filed.  WTF? many are thinking.  Tyler Hamilton and Floyd Landis both former teammates of Armstrong on the US Postal squad, had confessed to doping and implicated Lance as well.  Many were thinking that the Federal investigation would surely lead to serious trouble for Lance Armstrong.  Apparently not.  This does not definetly answer whether Lance did or did not use some form of banned performance enhancing substance over his career.  Based upon what we know about the world of elite cyclist's there remains question's that we may never be able to know the true answers to.  Can we can live with this and continue to be fans of the sport as well as active athlete's that follow Lance?  I have followed Lance's career for a number of years, I am a Lance fan and I am not in any form of denial, nor am I sitting in judgement of the man.  I can continue to be inspired by what he has achieved and I will continue to be a follower of Lance Armstrong in sport and life.  

Tuesday's PT (Physical Training)

Here's lookin at you kid!

80X

TRun 65/6.7 miles

SRBike 55/14.15 miles

beep

Monday's PT

80X, W40

SRBike 40/10 miles

TRun 60/6.45 miles

The Weekend

Ocean Beach, San Francisco California. Lunch with Sister & Brother & Dad & Kim at the Beach Chalet, followed by a walk on the beach, sunshine and this photo....

 Saturday PT

75X

SRBike 62/15+ miles

TRun 63/6.6 miles

Sunday PT

Long Run Day

Treadmill:

13.1 miles

10:18 pace/HR 103

135 minutes.

Walk 55 minutes

Thursday and then Friday

More like the TREADMILL RUNNER these days....

Thursday Feb 2

PT

SRBike 60/15 miles

Run 62/6.33 miles

Friday Feb 3

PT

X80, W40

SRBike 20/5 miles

TRun 62/7.2 miles

What possesed me to run hard this AM?

Felt good so just did so...

2 miles @ sub 8:30 pace

and solid pace throughout...
PM Workout:
Reverse mini Tri
SRBike 21/5.5 miles
TRun 12/1.33 miles
Swim 10/400 yards

MY 9 + 9 PLAN

My plan the Wednesday 9+9 Plan, has nothing whatever to do with taxes, Herman Cain or any other idiotic pretender, or politician.  We are talking fitness here and it goes like this:   

PT Today

W60, X40

SRBike 36/9.15 miles

TRun 90/9.20 miles

GET IT?

9 miles on the bike

+

9 miles on the treadmill

Try that once a week and you'll gain

PERSONAL Health and Fitness!