How are you spending your Fourth? I am getting up early to do:
http://www.palisades10k.com/
Wednesday, July 2, 2008
What I have been up to...
Two days gone, two days swum!
Yesterday, I took my lunch and went to the newly cleaned and resurfaced Community Pool at Malibu High School and swam for about 20 min (with about 10 min of resting in there as well) and then jumped out, put on some bike clothes and rode my mountain bike up around Philips and into the hills behind the school for 30 min. I felt great after a good double.
This morning I got up early and joined the Masters Swim Class at the pool at 6. There were about 35 people out swimming and the coach, Frank, asked me to just do laps to gauge my endurance, build it up over time, and then work into fuller routines. I wound up swimming 60 lengths or 1500 meters with my longest being 8 continuous. While the distance was great, what really made my day was that the coach encouraged me by saying, "You have excellent form...and now we just need to work on your overall endurance." Yay me! No bad habits to unlearn. I was afraid I would look silly out there having never been on a swim team (except for that summer where I split my head open on the bottom of the pool on my first day of practice).
Yesterday, I took my lunch and went to the newly cleaned and resurfaced Community Pool at Malibu High School and swam for about 20 min (with about 10 min of resting in there as well) and then jumped out, put on some bike clothes and rode my mountain bike up around Philips and into the hills behind the school for 30 min. I felt great after a good double.
This morning I got up early and joined the Masters Swim Class at the pool at 6. There were about 35 people out swimming and the coach, Frank, asked me to just do laps to gauge my endurance, build it up over time, and then work into fuller routines. I wound up swimming 60 lengths or 1500 meters with my longest being 8 continuous. While the distance was great, what really made my day was that the coach encouraged me by saying, "You have excellent form...and now we just need to work on your overall endurance." Yay me! No bad habits to unlearn. I was afraid I would look silly out there having never been on a swim team (except for that summer where I split my head open on the bottom of the pool on my first day of practice).
Monday, June 30, 2008
I am a beast!
I think a good worship service motivates hard training :)
So since I did not get on to blog on Saturday I will tell that I did get my double in.
I took the var and bike down to the beach, where I rode 14.2 miles in 49.45 min with a Max HR of 185 (God bless those two hills...) and an Avg HR of 158, spending 23.52 between 133-170.
THEN: I locked the bike to the car and ran/walked in the soft sand on the beach for 32.27 min, Max 171, Avg 160, with 27.32 min betwee 152-170.
Sunday afternoon I hit the gym for 19.19 min of AMT work (M: 169, A: 161) with resistance level 10 focusing on a deep intense, sustained effort. And then 27.33 min of upper body (M:167, A: 139). I did straight armed pulldowns on the ball for balance, then a warmup cycle of lat pulldowns and machine chest presses to warm up. Then I did power drop sets of Lat pull downs from 175 down to 65; a ball based curl (sitting and leaning back on the half ball to engage my core and curling to my forehead) drop sets from 80 down; and then finished with chest press drop sets from 190 down. It was tough to lift my arms to take my shirt off last night :)
This morning I got up at 5:15 and went and rode for 46.08 min (M:172, A:151). After feeling like I did not have the legs for hill work this morning, I focused on interval sprints through the Zuma parking lot. I took a spinning ride eastwardly and then sprinted in drop position the length back west trying to keep my speed above 20 mph and my cadence high. I did three of those lengths (my quickest sprint was 4 min 25 sec).
Oh and I now have two new pieces of gear. I have a wetsuit on loan from Devo:
And I bought some cycling gear at a sale on Saturday. You can see me coming now! I post these mostly so you can not accuse of me of doing this for the glamour.
So since I did not get on to blog on Saturday I will tell that I did get my double in.
I took the var and bike down to the beach, where I rode 14.2 miles in 49.45 min with a Max HR of 185 (God bless those two hills...) and an Avg HR of 158, spending 23.52 between 133-170.
THEN: I locked the bike to the car and ran/walked in the soft sand on the beach for 32.27 min, Max 171, Avg 160, with 27.32 min betwee 152-170.
Sunday afternoon I hit the gym for 19.19 min of AMT work (M: 169, A: 161) with resistance level 10 focusing on a deep intense, sustained effort. And then 27.33 min of upper body (M:167, A: 139). I did straight armed pulldowns on the ball for balance, then a warmup cycle of lat pulldowns and machine chest presses to warm up. Then I did power drop sets of Lat pull downs from 175 down to 65; a ball based curl (sitting and leaning back on the half ball to engage my core and curling to my forehead) drop sets from 80 down; and then finished with chest press drop sets from 190 down. It was tough to lift my arms to take my shirt off last night :)
This morning I got up at 5:15 and went and rode for 46.08 min (M:172, A:151). After feeling like I did not have the legs for hill work this morning, I focused on interval sprints through the Zuma parking lot. I took a spinning ride eastwardly and then sprinted in drop position the length back west trying to keep my speed above 20 mph and my cadence high. I did three of those lengths (my quickest sprint was 4 min 25 sec).
Oh and I now have two new pieces of gear. I have a wetsuit on loan from Devo:
And I bought some cycling gear at a sale on Saturday. You can see me coming now! I post these mostly so you can not accuse of me of doing this for the glamour.
Subscribe to:
Posts (Atom)
