Friday, August 1, 2008
Rest Happy Rest
I am enjoying an off day. I did however buy some new running kicks today. My middle school youth group raised $100 to offset the cost. :D
Thursday, July 31, 2008
Been a good day
So its Thursday here. I got up early to see the SSP team off from our church and then went out to train.
I did 15 min OWS
a 62 min ride (14.7 mi out to Carillo and back) with an avg HR of 152
And a 31 min run (to tower 4 and back to the lifeguard station) with avg HR of 159
A
I did 15 min OWS
a 62 min ride (14.7 mi out to Carillo and back) with an avg HR of 152
And a 31 min run (to tower 4 and back to the lifeguard station) with avg HR of 159
A
Wednesday, July 30, 2008
Big shout out to Connor, Brooks, Kat, and the folks at Spoke N Wheel for getting my ride bike back in order. Have the 700x25s back on, extra tubes, a chain cleaning kit, and I am ready to ROCK!!! Woohoo - reporting on a road ride tomorrow!
This morning I swam. Did a 600 yd warmup and then swam a 750 before running home. Cam had to get to church early today. Praying for her kids' performances tonight.
A
This morning I swam. Did a 600 yd warmup and then swam a 750 before running home. Cam had to get to church early today. Praying for her kids' performances tonight.
A
Tuesday, July 29, 2008
Just keep swimming
So yesterday I swam at Masters for a total of 2200 yards. Yeah me :) Today I am off for a ride and then strength training. We had an earthquake today. I think it convinced me I have an inner ear issue as the 20 secs of rolling gave me a massive headache. Sigh... Working on a video for BeginnerTriathlete. I will share it with you later.
A
A
Saturday, July 26, 2008
SWIMMING FOR ONE THOUSAND, ALEX.
Answer: What is the distance in yards I swam continuously for the first time this morning?
You are correct.
Took 23:51 but no stopping. Tri distance is 880, so being strong through at least 1K is a must.
You are correct.
Took 23:51 but no stopping. Tri distance is 880, so being strong through at least 1K is a must.
Friday, July 25, 2008
Fighting a cold...
So I took a rest day yesterday. This morning, I got up and rode for 40 min (avg HR 139)on the mountain bike (hoping to do the road bike tires soon) including a trip up Trancas Canyon up to La Gloria. Someday I will make it to the top. And then I ran for 22 min (avg HR 157). I ran in the neighborhood, including up some side streets. Did a bit of climbing. Was a good workout. Tomorrow is Masters Swim (shooting to do 600-700 straight, race is 880).
Oh and logged into this today...
Oh and logged into this today...
Wednesday, July 23, 2008
Masters Swim today
Yeah for me! Caught up with my exercise log and I had a heck of a swim this morning.
I did:
500 yd warm up free
4x50 @ 1:04-1:10
100 - streamlines
100 - Skates
4 x 50 @ :59 - :1:04
3 sets of 100 + 75 + 50 + 25
:)
1850 total yards (the length of the pool 74 times) is certainly a personal best for me :) :) :)
(ooh and possibly an exciting development about my training story...more to come)
I did:
500 yd warm up free
4x50 @ 1:04-1:10
100 - streamlines
100 - Skates
4 x 50 @ :59 - :1:04
3 sets of 100 + 75 + 50 + 25
:)
1850 total yards (the length of the pool 74 times) is certainly a personal best for me :) :) :)
(ooh and possibly an exciting development about my training story...more to come)
Two cases of pink eye and a trip to vegas = ?
A blogger behind! Yikes - coming up on two weeks of inactive posting. Shame on me!
Be not dismayed, I am not out of the training loop. I just have not sat still long enough to track it all. So this post will be a quick rundown of my training gap and a reestablishment of the pattern of blogging. So, strap in - here is a breakdown of my calendar:
July 9: Masters Swim class for 35 min total of swimming
July 10: Rest
July 11: 25 min of running (again straight through - see July 8 post below)
26 min of strength and core training
July 12: Master's swim for 40 min (followed by a reallllllly long day at church supervising a rental group, then a BBQ for VBS and then a campout at church before worship the next morning)
July 13: Church in morning (went well, kids were fantastic) and then off to Las Vegas in afternoon
July 14: Much goofing ensued, training not-so-much
July 15: 30 min of lap swimming in pool (avg HR 130)
43.5 min of running straight (in Vegas on streets slow decent out, slow climb back :) but max HR of 177, Avg of 160).
July 16: Caught early flight home to deal with the pink eye outbreak in our home - Jackson home 2 days, Maddie home one.
Hit gym at night 40 min of Elliptical work Avg HR 139
July 17: 45 min run on beach Avg HR 148
15 min of stretch and core work
July 18: 45 min of stationary bike (still need to replace tire... :( ) Avg HR 139
26 min on AMT Avg HR 154
July 19: Masters Swim 40 min
July 20: REST
July 21: Paddleboard...performance improving, inner ear and balance issues are not - had a severe headache afterward and vomited all over PCH - WOOHOO!
July 22: 31 min run on beach Avg HR 160
26 min strength training Avg HR 150 (heavier weights - mostly on balance ball)
Be not dismayed, I am not out of the training loop. I just have not sat still long enough to track it all. So this post will be a quick rundown of my training gap and a reestablishment of the pattern of blogging. So, strap in - here is a breakdown of my calendar:
July 9: Masters Swim class for 35 min total of swimming
July 10: Rest
July 11: 25 min of running (again straight through - see July 8 post below)
26 min of strength and core training
July 12: Master's swim for 40 min (followed by a reallllllly long day at church supervising a rental group, then a BBQ for VBS and then a campout at church before worship the next morning)
July 13: Church in morning (went well, kids were fantastic) and then off to Las Vegas in afternoon
July 14: Much goofing ensued, training not-so-much
July 15: 30 min of lap swimming in pool (avg HR 130)
43.5 min of running straight (in Vegas on streets slow decent out, slow climb back :) but max HR of 177, Avg of 160).
July 16: Caught early flight home to deal with the pink eye outbreak in our home - Jackson home 2 days, Maddie home one.
Hit gym at night 40 min of Elliptical work Avg HR 139
July 17: 45 min run on beach Avg HR 148
15 min of stretch and core work
July 18: 45 min of stationary bike (still need to replace tire... :( ) Avg HR 139
26 min on AMT Avg HR 154
July 19: Masters Swim 40 min
July 20: REST
July 21: Paddleboard...performance improving, inner ear and balance issues are not - had a severe headache afterward and vomited all over PCH - WOOHOO!
July 22: 31 min run on beach Avg HR 160
26 min strength training Avg HR 150 (heavier weights - mostly on balance ball)
Tuesday, July 8, 2008
And I am back...and caught up!
So today, I did a double this morning: run and core/strength training.
I hit the beach by about 7:00 and jogged for 30 minutes. 30 minutes straight for me this time, no walk intervals. It was great! I ran "within myself" listening to music, focusing on breathing and not trying to run faster than I needed. I kept my HR well within a nice average for me. My max was 163 and my average was 150. It felt great to sustain it the whole time. It was also nice to be the only one out and around (except for the occasional surfer).
Then I hit Malibu Fitness for some strength and core work. It lasted 40 minutes and if you are not a fan of "gym speak" then by all means, be done with this post. :)
I did:
Straight arm pulldowns on a core disc: 15x20#, 20x20#, 20x35#
Torso twists with my arm static at hip on half ball: (12x30#, 15x20#x3) x2 (one sided)
Diagonal single arm cross body pulls to hip on ball: (20x20#x2) x3
Bent position Pull backs on ball: 15x20#x3, 10x20
Lat pulldowns: 10x95#, 3x125#, Dropset: 2x155, 2x140, 3x125, 5x110, 7x95, 8x80, 10x65
Chest press: 10x110, 3x155, Dropset: 2x170, 3x155, 3x140, 4x125,4x110,5x95, 6x80, 10x65
I hit the beach by about 7:00 and jogged for 30 minutes. 30 minutes straight for me this time, no walk intervals. It was great! I ran "within myself" listening to music, focusing on breathing and not trying to run faster than I needed. I kept my HR well within a nice average for me. My max was 163 and my average was 150. It felt great to sustain it the whole time. It was also nice to be the only one out and around (except for the occasional surfer).
Then I hit Malibu Fitness for some strength and core work. It lasted 40 minutes and if you are not a fan of "gym speak" then by all means, be done with this post. :)
I did:
Straight arm pulldowns on a core disc: 15x20#, 20x20#, 20x35#
Torso twists with my arm static at hip on half ball: (12x30#, 15x20#x3) x2 (one sided)
Diagonal single arm cross body pulls to hip on ball: (20x20#x2) x3
Bent position Pull backs on ball: 15x20#x3, 10x20
Lat pulldowns: 10x95#, 3x125#, Dropset: 2x155, 2x140, 3x125, 5x110, 7x95, 8x80, 10x65
Chest press: 10x110, 3x155, Dropset: 2x170, 3x155, 3x140, 4x125,4x110,5x95, 6x80, 10x65
Monday
After resting on Sunday, after a great morning in church, I hit the beach at 6 a.m. on Monday for paddleboarding. Now it is improving...but I am still struggling with balance and core issues and staying on the stinking board. But nonetheless, it was a good time with Devo and we looked ahead to how to improve core strengthening in my workouts ahead. HR wise I hit a max of 174, averaged 132, and spent 15 min between 133-151, with much of that being above.
Saturday July 5th
Ah yeah, now that is what I am talking about!
I swam for total duration (stopping the watch when breaking) for 30 min in the Masters Class (which incidentally is a God-send and I am really looking forward to increasing my swim endurance and form with them).
Then, I went on a 1:11:11 bike ride (20 miles, with a fast second half) through the hills out past Leo Carillo Beach. HR was a 152 avg, with a 176 Max, with 34:20 spent over 152.
THEN, I decided to try a third leg to simulate a mini-tri. With tired legs from the 5K and the beginnings of some shin splints, I decided to drive to Malibu Fitness and jump on the elliptical machine. I went 32:12 there with a max HR of 156 and an average of 139 with 28:13 above 133.
I felt great knowing that I had it in me to physically complete the tri distance and times. Now, I get to set that anxiety aside and focus on blossoming as an athlete and building my endurance and thresholds to run the race. :)
I swam for total duration (stopping the watch when breaking) for 30 min in the Masters Class (which incidentally is a God-send and I am really looking forward to increasing my swim endurance and form with them).
Then, I went on a 1:11:11 bike ride (20 miles, with a fast second half) through the hills out past Leo Carillo Beach. HR was a 152 avg, with a 176 Max, with 34:20 spent over 152.
THEN, I decided to try a third leg to simulate a mini-tri. With tired legs from the 5K and the beginnings of some shin splints, I decided to drive to Malibu Fitness and jump on the elliptical machine. I went 32:12 there with a max HR of 156 and an average of 139 with 28:13 above 133.
I felt great knowing that I had it in me to physically complete the tri distance and times. Now, I get to set that anxiety aside and focus on blossoming as an athlete and building my endurance and thresholds to run the race. :)
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.
Friday, June 27, 2008
Two months is long enough...
...to develop an addiction ;)
So I managed to survive my double yesterday. Ran on the beach for 25 min ( too fast and too hard, but that is not the point really) and then tried my hand at paddleboarding. I got my behind kicked pretty thoroughly. I actually went home, thought I was going to vomit, did not, had dinner and was pretty tired so I went to bed about 8:30.
Got up this morning at 5:30 and was back out on the paddleboard at 6:15. My balance needs improvement. I am focusing on that as a priority right now. With a greater core strength I could focus on the arm exercise of the activity and not falling off my longboard quite so much.
But despite feeling sore from paddleboarding and beat up from struggling to develop that ability, I am already looking ahead to my ride tomorrow and thinking through what needs to go into that.
A
So I managed to survive my double yesterday. Ran on the beach for 25 min ( too fast and too hard, but that is not the point really) and then tried my hand at paddleboarding. I got my behind kicked pretty thoroughly. I actually went home, thought I was going to vomit, did not, had dinner and was pretty tired so I went to bed about 8:30.
Got up this morning at 5:30 and was back out on the paddleboard at 6:15. My balance needs improvement. I am focusing on that as a priority right now. With a greater core strength I could focus on the arm exercise of the activity and not falling off my longboard quite so much.
But despite feeling sore from paddleboarding and beat up from struggling to develop that ability, I am already looking ahead to my ride tomorrow and thinking through what needs to go into that.
A
Thursday, June 26, 2008
Its a Race!
Soooo, guess what I will be doing next Friday?
For the Fourth of July, I am going to get up early and go run a 5K in Pacific Palisades!
Woot!
For the Fourth of July, I am going to get up early and go run a 5K in Pacific Palisades!
Woot!
Wednesday, June 25, 2008
Eighty divided by seven...carry the one...
Holy schnikies! (who else misses Chris Farley terribly?) 11 weeks from this Saturday is the race! It was just 100 days three weeks ago! Curse you Father Time and your constant march towards tomorrow!
Okay, so yesterday was a recovery after my late night double workout shenanigans on Monday. I did 35 minutes of bike with an average HR of 142, a max HR of 154, with 33 min in zone.
Then I ran on a treadmill for 11:16 with an avg HR of 155 and a max HR of 174. What does this tell us? Well, that running is far more vigorous and fatiguing. It will become a focus of mine over the next couple of weeks, included in my double workouts.
Accountability time: Devo wants me on 3 double workouts a week (30-60 min of a specific exercise immediately followed by 30-60 min of a second type). So I am structuring my week intentionally like this:
Mon: Double: elliptical/upper body - completed
Tues: Recovery: Ride 35 min - completed
Wed: REST
Thurs: Double: Paddle board/Run
Fri:REST
Sat: Double: Run/Ride
Sun: Long Ride
Look for postings on these and hold me accountable.
A
Okay, so yesterday was a recovery after my late night double workout shenanigans on Monday. I did 35 minutes of bike with an average HR of 142, a max HR of 154, with 33 min in zone.
Then I ran on a treadmill for 11:16 with an avg HR of 155 and a max HR of 174. What does this tell us? Well, that running is far more vigorous and fatiguing. It will become a focus of mine over the next couple of weeks, included in my double workouts.
Accountability time: Devo wants me on 3 double workouts a week (30-60 min of a specific exercise immediately followed by 30-60 min of a second type). So I am structuring my week intentionally like this:
Mon: Double: elliptical/upper body - completed
Tues: Recovery: Ride 35 min - completed
Wed: REST
Thurs: Double: Paddle board/Run
Fri:REST
Sat: Double: Run/Ride
Sun: Long Ride
Look for postings on these and hold me accountable.
A
Tuesday, June 24, 2008
Monday
Great day yesterday. Got mom safely back to airport and then spent the day with Jackson. Had a small potluck at night at the church and then got a double in over at Malibu Fitness.
Did 45 min of Elliptical intervals with 40.5 min of having my HR between 130-160. Then I did 38 min of Upperbody work that ended with 6 minutes of lat pulls, 8 mins of drop set curls, and 8 mins of drop set tri presses.
Did 45 min of Elliptical intervals with 40.5 min of having my HR between 130-160. Then I did 38 min of Upperbody work that ended with 6 minutes of lat pulls, 8 mins of drop set curls, and 8 mins of drop set tri presses.
Hello internets
Did you miss me?
I am back from sunny and hot Redlands, CA where we had our Annual Conference gathering. It actually got up to 113 on one day! Although I took my bike, I did not get out on it - the days were too long for me to get up too early to beat the heat.
I did get training in though. I love my new HRM (Heart Rate Monitor) watch. I can now start reporting my levels of effort to you the faithful reader. So look for that in future posts.
After feeling a bit sick early on (see below), I seemed to improve and got a double in on Friday. I did 45 min of upper body work and treadmilled for 30 mins. I had planned to run for 18 and walk for 12, but the wear and tear (and stomach issues) did not allow that. Wound up with 10 min of running to 20 min of walking, but I did not stop which counts for something.
Saturday, I did 15 min of lap swimming in the pool. The swimming will need to be a big emphasis for me coming into the summer months.
Other than that - ate pretty well and didn't gain any weight - a plus considering that every meal but one at AC was buffet style and also offered multiple desserts!
I am back from sunny and hot Redlands, CA where we had our Annual Conference gathering. It actually got up to 113 on one day! Although I took my bike, I did not get out on it - the days were too long for me to get up too early to beat the heat.
I did get training in though. I love my new HRM (Heart Rate Monitor) watch. I can now start reporting my levels of effort to you the faithful reader. So look for that in future posts.
After feeling a bit sick early on (see below), I seemed to improve and got a double in on Friday. I did 45 min of upper body work and treadmilled for 30 mins. I had planned to run for 18 and walk for 12, but the wear and tear (and stomach issues) did not allow that. Wound up with 10 min of running to 20 min of walking, but I did not stop which counts for something.
Saturday, I did 15 min of lap swimming in the pool. The swimming will need to be a big emphasis for me coming into the summer months.
Other than that - ate pretty well and didn't gain any weight - a plus considering that every meal but one at AC was buffet style and also offered multiple desserts!
Thursday, June 19, 2008
Checking in from Annual Conference.
It is Thursday here in Redlands. It was 105 here today :( But I got set up to work out in their gym which helps. Devo has encouraged me to double workouts while here. I managed to get through an interval ride this morning before calling it a day. Have been feeling flush, dizzy, and tired all day. I think that I may have eaten something that did not agree with me. I was finally able to eat at dinner and feel a little better and I came back to the room at 8 to rest.
All the best to you all!
Oh and I got a Polar F6 today :) Yea for heartrate monitors!
All the best to you all!
Oh and I got a Polar F6 today :) Yea for heartrate monitors!
Monday, June 16, 2008
89 days out
And I am off to conference tomorrow. Bringing my bike, my athletic ball and band, and will report back to you on what training I can get in.
Did some light cardio for about 40 min this morning.
A
Did some light cardio for about 40 min this morning.
A
Sunday, June 15, 2008
Happy Dad's Day
I celebrated mine by:
1. Riding 14 miles this morning
2. Preaching
3. Napping
4. Catching a baby rattlesnake in the yard
5. Watching Tiger tie the Open up
6. Eating dinner
7. Watching the Lakers push it to game 6
How was yours? :D
1. Riding 14 miles this morning
2. Preaching
3. Napping
4. Catching a baby rattlesnake in the yard
5. Watching Tiger tie the Open up
6. Eating dinner
7. Watching the Lakers push it to game 6
How was yours? :D
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