Wednesday, February 29, 2012

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)



Sunday, February 26, 2012

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, February 24, 2012

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

Thursday, February 23, 2012

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


Monday, February 20, 2012

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.

Sunday, February 19, 2012

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

Friday, February 17, 2012

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

Thursday, February 16, 2012

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.)

Wednesday, February 15, 2012

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 

Saturday, February 11, 2012

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 

Friday, February 10, 2012

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!   

Thursday, February 9, 2012

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

Wednesday, February 8, 2012

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. 

Tuesday, February 7, 2012

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

Monday, February 6, 2012

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

Friday, February 3, 2012

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

Wednesday, February 1, 2012

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!