Posts Tagged ‘Spinning’

Weekly stats
* Running – 36.9 miles
* Bike/spinning – 13.5 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Good week of running, nice week for WOD and a little spinning. My body needed some extra rest this fifth week of Crossfit and the long run today (Saturday) was all the better for it. At a little over 19 miles today I do feel much stronger with less DOMS (delayed onset muscle soreness). So I think the 18 weeks of cross training is paying off!

Sunday, Day 29 – A bit of a run (3.1 mi) with dogs in the chill (20’s, wind, light snow the usual this winter) and CF WOD Angie. Took the bold step of my first DROID video recording and posting to Youtube. In looking at the video I noticed some misses on my push up form (not quite chest to ground) and air squats (coming off toes instead of heals and not going low enough). It wasn’t a vanity trip – can be good to actually see it after the fact. Oh, Angie involves 100 pull ups, 100 push ups, 100 squats and 100 situps.

Monday, Day 30 – R E S T D A Y. The whole day, not even a swim or gentle spin. And needed it – had been over 30 days since last true rest day

Tuesday, Day 31 – CF WOD – max weight on deadlift, shoulder press and back squats at Bellevue University and Yasso 800’s at night. Woot! Made up for the rest day. Weights are detailed on exercise log – and now think I have permissions worked out so you can see a pdf without logging into google docs. Summary – DL max BS- 185, SP – 105, DL – 225. CF tot 515. Don’t think I’ve talked about the CF warm up – that in itself is challenging 15 squat (air), thrusters (air), pull ups (15), push ups(30), situp (30), back ext (15) Back Squat, Press.

Track workout with Laura – Yasso 800’s.

Yasso 800

2001 highlight photo for Yasso

For more on Yasso read this article! Yasso 800’s
It involves 10 x 800’s with condensed recovery. Last night at Bob Devaney’s lush 200 meter indoor track (sniff, sniff). The average time is a good indicator of potential marathon time (in our case a 3:50 average would trend to a 3 hour 50 minute marathon). 10 x 800’s, 1/2 wu, 1/2 cd w/ Laura 3.51, 3.55, 3.45, 3.54, 3.49, 3.55, 3.54, 3.50, 3.50. 3.35. Approximately 3.50 average, last one was 15 seconds faster. Same workout (solo) in January resulted in a 3:59 average. We’ll do this again in early April for a 3:40 average.

Wednesday, Day 32 – CF WOD Three Play of Thrusters, Kettle Bell and 200M sprint.  All you can do in 20 minutes.  After the full CF Warm Up (short cut yesterday’s and got grief by Mike Livergood, bless his heart) jumped into with abandon.  I’m still not sporting the best squat form. Went full load for Thrusters – 95lbs and 1/2 pood lighter on kettle bell overhead.  Got 4 clean rounds in plus 5 thrusters.  But as fate would have it, Mike appeared on my final 5 (like a shark smelling blood).  The form breakdown, not getting buns to the medicine ball would have resulted in 2 clean ones.  Great workout though.

Thursday, Day 33. Spinning Class with Jessica at the Y and running a couple of hours after – biathlon day! Got 7 miles in at an ok clip with the dogs.

Dog Running

Heidi, Cash and me

Felt a little “tweak” in my back bending over to dump some trash (maybe I should just stop that all together, the trash taking out thing).  Better job on spinning today and pushed the 7 mile run with dogs.   My daughter Rachael snapped a nice shot of the dogs – Heidi, yellow lab in front and Cash, golden retriever in back.  True running buddies that never complain about weather but do like to chase squirrels, rabbits and all sorts of dog things on the way.

Friday, Day 34– R E S T D A Y # 2. Back was a little tender from yesterday so held off from WOD. Was thinking about a nice relaxing swim but opted for a full rest day.

Saturday, Day 35 – Long Run Day and a nice 19.4 miles. Felt like I could go quite a few more. Nice morning, a bit chilly in shorts (regretted not taking full gear), but hands and head were toasty. Went from home to NE YMCA to Dietrich Bike trail (partial ice) to 33rd to MoPac to new trail by Antelope Creek over to Billy Wolf back to Y on 70th and a bit up Adams (for Laura’s 18). Good steady upper 9 minute / lower 10 minute pace for the most part. As shared above felt stronger afterward less groin – hip pain, and hopefully less DOMS tomorrow!

Been thinking about what is both a “tweak” and significant revolution in how I’m training now, versus 1992-2008.

The “goals for 2010” blog shared a bit of that. Just hit me as I posted a reply to a @fb friend that there’s a bit more profund change.

At the root of this transformation journey is going from 90% run into the ground plus whatever else — TO — 35% run, 15% spin/swim each, 35% crossfit/anaerobic. The irony may be ending up with 1,500 miles of running (still a high point).  Though those miles will be higher quality.

In building 2010, I’ve mixed my triathlon training up quite a bit to incorporate much more anaerobic (strength) training and 4 running workouts at high intensity per week (instead of 5-7 ok ones). Now I despise “dreadmills” and just run outside or on a nice university track (200 meter @ Uni of Nebraska) / high school track for speed work.

Rotation each week is Long Run (Sat/Sun) 12- 20 miles; Speed (Tuesday, no more than 55 min total, 4-8 miles), Temp or Hill on Thursday (6-8 miles) and another workout S,M,W, or F that’s a “quick” 6 variety. For the rest of the week it’s 1) swimming or 2) spinning / cycling. I do try to do something aerobic (but again bursts) each day

What’s helping me take my fitness level to the next level is the anaerobic training. 1st the beachbody P90x fare in late 2009. 2nd and ongoing is a real kick on your jaw from http://www.crossfit.com. Crossfit is done 4-5 times a week.

Now the proof is in the pudding (that’s ok under Zone diet 😉 so we’ll see what 2010 brings.

Weekly stats

* Running – 40.3 miles
* Bike/spinning – 10.5 miles
* Swimming – 0 miles
* P90x – Week 12 workouts – Chest, Shoulders and Triceps, Back and Biceps, Legs and Back, PlyoX, 2 Ab Riper X, YogaX and XStretch
* Snow Shoveling –NONE – YES!

Somehow was able to notch 40 miles running this week, aided by 2 long runs: 12 miler on Sunday and 18 miles on Saturday. First YogaX session in 4 weeks – actually was my best attempt at so far. Have to love the ab work at the end.

Sunday, Day 78 – 12 mile run from the Lincoln Children’s Zoo with friends Laura (run) and Tony (bike) Ceraolo. Nice to get out and run over 10 miles – felt great. Stiff wind from the SW – we ran into of course. The 26 degrees felt so much better than minus 11!

Monday, Day 79 – P90x Chest, Shoulders and Triceps at home. First time seeing the DVD’s in a while – have been using the book and YMCA for the pull up bars and better weights. Was nice to get the moves going again and see how on target or off target I was for the routines (fortunately, on target for the most part). Ab Riper X to wrap up a tough workout. Oh those push ups! 😉

Tuesday, Day 80 – 3 mile run in the afternoon with the dogs – icy still but that’s life. Nice to enjoy the 20 degree thaw this week. Plyo X to finish it up. When I go through a P90x routine after a run/swim/spin I skip through the warm up – figure I’m pretty lose. Plyo is still a blast – not too much stress on heart rate even with skipping the water breaks. In reading www.fitbomb.com, another P90x inspired blog, skipping through the water breaks and fast forwarding from time to time helps condense the workout.

Wednesday, Day 81 – Another 3 mile run in the late afternoon (morning runs with the snow melt and icing are dicey at best). Wrap it all up with Back and Biceps at the YMCA during kids’ swim team practice. Spied another guy doing some P90x moves and behold, he was. Very cool. Seeing improvements on pull ups – starting out first 2 to 3 “solo” and limiting weight support on the machine. Biceps felt like rubber afterward but a good kind of rubber. One benefit of taking P90x to the gym is the expanded weight options, ironic a home DVD series plugs me into the gym more. Ha ha!

Thursday, Day 82- YogaX to begin the day. What a way to begin, still leaves me trembling at end. If PlyoX, which normally is one of the toughest workouts, is the easiest for me; YogaX has been the hardest. But it’s been enjoyable to watch my improvement from completely inept to just slightly laughable! 4.1 mile late afternoon run with the two dog friends.

Friday, Day 83 – Legs and Back at Bellevue University during a late lunch. Was fun to work out in a small but nice Div 2 gym – nothing like seeing a couple of young soccer and baseball players hitting it hard. Great discovery during a wonderful consulting gig and taught me value of “take gym bag and towel with you every where”. Debated whether to swim or spin, but opted for spinning at night. Spin instructor Tom was a P90x grad and had a glossy picture with Mr. Tony Horton on the wall from earlier in person love tour in Lincoln Nebraska to show for it. Wow, legs are sore and there’s an 18 miler tomorrow…. Oh Snap!

Saturday, Day 84 – Ran 18 miles in 3 hours 29 minutes – longest since Des Moines Marathon and start of this P90x journey. Felt good the whole way with running friends Heidi (faithful running dog), Michelle, Laura and Julie. Icy in places and a wee chilly to start. Wasn’t fast but in ice and temps of 16 to 22 degrees, an 11:45 pace is just fine. Rule of thumb is 90 seconds slower in hard winter conditions compared to ideal Spring or Fall running. Going to crack open XStretch right as soon as I publish this, and maybe some Ab RiperX!

Back at the end of Week 13 and completion of this round of P90x. Now thinking about what’s next? Insanity on top of triathlon disciplines? Or continue the money of P90x upper body/core, occasional yoga/plyo and the Triathlon disciplines?

Weekly stats

  • Running – 33.58  miles
  • Bike/spinning – 23.2  miles
  • Swimming – .57 miles
  • P90x – Week 10 workouts – Chest & Triceps, Back and Legs
  • Snow Shoveling –0 but more to come!
This was a miss and miss week for P90x as it took a back seat to ensuring I met some fun mileage goals (triathlon disciplines) for 2009.  So lots of running, a bit of cycling and 1,000 yards in the pool.  Result was 2 P90x upper body workouts and 2  Ab RiperX.  This brings up the, what if I miss a week?  My thought, just add that on the end (so your P90x is P97x).  It seems the majority of Beach Body enthusiasts run through at least 2 P90x rotations and then jump into Insanity, etc.  

Sunday, Day 64 – Rest Day – easy run to recover.

Monday, Day 65 –  Ran a shade under 6 in the ice.  Lost a YakTrax along the way.

Tuesday, Day 66 –  12 miles of running, 20+ of spinning and Chest and Triceps as well as Ab RiperX.  2 more days in 2009 for working out and yes, a fun day at the Y.  I’ve found myself taking the book to the Y more than hitting the vid’s of late.  And that’s ok!

Wednesday, Day 67 – 1,000 yard swim.  Was flat out tired after yesterday’s combo workout of 4 hours.

Thursday, Day 68 –  New Year’s Eve Day – 9+ mile run to notch 1,500 running miles in 2009 and 2,000+ total!

Friday, Day 69 (1/1/2001) –  Rest day – drove to GI with family to visiting an aunt-in-law in hospice.  Good day to spend with family and read.

Saturday, Day 70 – Braving the chill again – 5+ miles with Laura while Tony faithfully rode the bike.  Warmed up with KenpoX before the run.  Added weights to the routine.

Back at the end of Week 11 with 3 or 4, P90x workouts.

In a goal setting mood right now.  I’ve been able to reach most of the 2009 goals set a year ago at this time.  Here’s what’s in my master spreadsheet and measurement

2009 Goals:  2,000 total miles: 1,500 running (29 per week).. 100 swimming or 3,200 laps.. 200 bike.  Lincoln Marathon – 4:15; Pikes Peak Double!  4:55 and 7:55.  HyVee Long Course Triathlon – Finish.  Des Moines Marathon 4:10

Actual,  2,004 total miles: 1,500 running (29 per week), 24 swimming or 3,200 laps, 480+ bike. Lincoln Marathon – 4:32; Pikes Peak Double!  4:43 and 9:20.  HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:31. Plus near 1/2 marathon PR @ Grand Island in August (1:44), 1/2 marathon course PR in Omaha (1:46), 5 mile and 5k times – best of this decade.  Still not under 22 minutes on 5k or 37 on 5 mile.  First open water 1k raced (where I got smoked ;-))!  Finally began P90x in October to build and repair core/pillar strength.

Quick analysis.  Was able to reach mileage goals though much more biking than planned and far less swimming.  Finished the Pikes Peak Double and Lincoln / Des Moines Marathons but 20 minutes slower than planned. Enjoyed several other races as well!  The core strength training is paying dividends in body / muscle cut and hopefully downstream in racing as well.  Feel much stronger.

Now for 2010!  The bullet list is below.  My goal is to continue total body conditioning (6 pack abs and guns!), achieve PR’s or near PR’s from the mid 90s,  continue better nutrition, have fun, further triathlon capability and avoid overuse injuries.

  • Total  Miles: 3,000 or 50% increase whoa
    • Running  1,750 to 1,800 running (33 per week or 20% increase).
      • Consistency – 30 to 35 with 12-15 40 mile plus
      • Seek out the SW track group
      • Bring P90x to summer hill workouts!
    • Swimming 52 to 100 (consistency is the word – 1 to 2 miles per week)
      • Flip turns
      • Sub 9 minute 500
      • Sub 35 mile
    • Cycling/ Spinning 1,200 (20+ per week or 1 spin session and 1 to 2 good rides in the summer)
      • Secure a decent road bike
      • Continue spinning
      • Century Ride!
    • P90x – continue core and upper body 2-3 times per week
    • Possible 1 round of “Insanity” to learn techniques for track.
    • Races
      • State Farm 10 mile, sub 80 minutes (March)
      • Lincoln Marathon 4 hours or bust (May)
      • Brookings Marathon, 2 weeks after Lincoln 4 hrs to 4:20
      • HyVee Long Course Triathlon – sub 3 hours or 20 minutes faster (June)
      • Leavenworth 1/2 Iron Man (Sept)
      • Des Moines, sub 3:45 (Oct)
      • Pikes Peak Ascent 4:15 for Wave 1 qualifier
      • GI 1/2  (1:40) and Omaha 1/2 (1:44)
      • CSG’s 5k – sub 22
      • Buffalo Run, 5 mile, sub 38
      • Girls on the Run with Annaliese – for fun
      • Other races with kids for fun!

Weekly stats

  • Running – 25.89  miles
  • Bike/spinning – 63.0  miles
  • Swimming – 0
  • P90x – Week 7 workouts – core synergies
  • Snow Shoveling – 3 hours, 25 minutes, 7 rounds, (yes it’s legit).  Aerobic/Anaerobic equivalent of 20 miles.
Good week for the “core” part of P90x.  There’s four more weeks of the “extreme” part before a few “recovery days” and end of P90x, round 1.  All AbX workouts and the 3 traditional strength workouts are back this week.  I bypassed Plyo/Yoga and KenPo this week due to heavy running/spinning load (89 miles) and alternate KenPo/Plyo workout – Snow ShovelingX.  Yeah, snow shoveling can be great exercises, especially after 13 inches of snow over a 3 day period in the worst blizzard these parts have seen since the mid 1970’s.  Check out this reference from renowned distance runner and coach Dick Beardsley.

Sunday, Day 57 – Chest and Back.  The first workout returns and some improvement from Day 1 and Day 8.  All push ups were done with a push up bar (amazing to think I can now do over 250 push ups across the multiple types).   Pull ups were done on a chilly bar outside.  It was all fun though.  Ab RiperX is something I continue to look forward to and no longer dread.

Monday, Day 58 –  4.2 mile run at pretty good clip with my dog friends (Heidi and Cash) and 8 miles on the Precor bike during the kids’ swim team.  No Plyo today – felt the run/bike was sufficient.  Did work in some sprints on the bike.

Tuesday, Day 59 – Shoulders and Arms, nice return to this Phase 1 routine as well (did this following the book at Y).  Also AbRiper X.  9 miles of running (6 outside w/ dogs and 3 on the “dreadmill” at the YMCA) and 18.5 of spinning.  Great aerobic day.  Busy day of workouts!

Wednesday, Day 60 – Gee maybe I should get a day 60 picture – or how about Day 75?  Yoga day was spent spinning 18.2 miles and slipping through the rain ice of the leading edge of the blizzard for a mile with Heidi and Cash.

Thursday, Day 61 –  Back and Legs, following the book at the Y, 18.3 miles spinning (wow one of the toughest ones yet), Ab RiperX and 2.15 miles running at the onset of the blizzard.  Another good tough 20 mile day.  Plus Round #1 of the Shoveling brigade!  I wish the weather was a bit nicer, would make the workouts easier, but that’s not how it is and there’s a certain twisted joy in overcoming extreme obstacles!

Friday, Day 62 –  KenPoX is replaced by 3 more  rounds of ShovelingX.  All kidding aside, the pillar and core strength helped the shovel only enthusiast in me make it through today.  Plus 1.44 miles of running with the dogs during the peak of the blizzard (insane fun running against 30 – 40 mph winds and 3 foot drifts).

Saturday, Day 63 – 8 mile trail run with friends on the newly cleared MoPac.  Yes I live in a city that clears the bike trails before the residential streets and it’s a good thing!  3 more rounds of shoveling at home and helping others. Arms and obliques are sore but plenty of stretching to help!

Back at the end of Week 10!

Weekly stats

  • Running – 22.1  miles
  • Bike/spinning – 46.5  miles
  • Swimming 3,600 yards  (2 miles)
  • P90x – Week 7 workouts – core synergies

I’ve been juggling the dual goal of P90x faithfulness and achieving 2k of total miles in running/biking/swimming.   This week seemed a perfect way to help nudge those miles up – right at 1.85k so have some activity these last 10 days of 2009.   With one core synergy workout and 4 swimming sessions, I felt my core would receive equivalent benefit of the recovery weeks routine.

Sunday, Day 50 – Core Synergies & 4.2 mile run – Good mix up of a snow crunched run in the morning and synergies in the afternoon.  Ice is in the forecast for Monday or Tuesday, ugh!

Monday, Day 51 – The ice man commeth – early Monday morning.  Ventured out for just short of 3 miles with Yak Trax and dogs.  Sidewalks to slick for even the yak trax – ran on neighborhood streets.

Tuesday, Day 52 – Combo day of 13 on recumbent bike at new Fallbrook Y and 1,100 yard swim.  1st 500 of the swim in 11 minute range.

Wednesday, Day 53 – Rest Day – those happen every once in awhile

Thursday, Day 54,  Tri-combo day – short run 1.1 to get kids from school (footing a little better),  7 mile bike followed by 750 yd swim.

Friday, Day 55, Tri – Day 2 (20 miles), killer spinning workout at Cooper Y (15 miles), 4.2 with dogs and 1,100 swim a night during Dolphin swim team.  Almost 20!

Saturday, Day 56, Tri Day 3 (22 miles), 10 mile rile in the heavy North Face shoes, great on ice/snow but felt like bricks on good trails, upper 11 minute pace at best; 11 mile on upright Precor at Y and then 500 yards of a slow swim.

Back at the end of Week 9!

Weekly stats

  • Running – 10.5  miles
  • Bike/spinning – 23.5  miles
  • Swimming 0 yards
  • P90x – Week 7 workouts – all workouts w/ some portion of Yoga X missed and back only on legs back.

Highlight for me this week was somehow moving through a good old Nebraska blizzard, three no school days and all sorts of schedule adjustments.   You can still run, mountain bike and workout in the winter weather.  Here’s a great article from Runner’s World on preparing for it.

http://www.runnersworld.com/article/0,7120,s6-238-267-269-12331-0,00.html

Sunday, Day 43 – Chest, Shoulder’s and Triceps – No run in the morning (long run on Saturday) – wasn’t feeling the most motivated but did the workout with my oldest daughter Rachael, which brought the motivation and then some!  Weight in the 14 to 25 range and much stronger on push ups (w/ bars).  Great wrap with Ab Riper X!

Monday, Day 44 – Plyometrics.  Another good plyo workout – hint of winter weather so got 3 miles running in before the start of it.

Tuesday, Day 45 – Back and Legs.  3 miles running during the heavy snow with my dog friends.  Back and Biceps were done @ the Y on Thursday…. Improvised my own back workout – 70 minutes of shoveling with good back rotation.  Incorporated some good stances, leap frog squats and full body movement.  Kept a heart rate of 125-140 during the shoveling – so think I accomplished about as much.  No School today.

Wednesday and Day 46, Yoga. Got all the moving postures and some balanced postures.  Good way to recover from Day 2 of Shoveling.   A nice 3 mile run in 10 inches of snow to begin.  Day 2 of No School!

Thursday, Day 47, Back and Biceps –25 minutes of precor bike and then back and biceps at the Y.  Oh, Day 3 of No School – ARGGGGGH 😉

Friday, Day 48, A light run with my dog friends, Spinning Class (13 miles on bike) and  KenpoX / Ab Riper X.  Kenpo and Ab Riper were done at night.  Amazing how despite fatigue, my energy picks up once I’m into it!

Saturday, Day 49. Rest Day.  5 miles on recumbent bike at the Blair Y during swim meet.  Joshua and Annaliese hit PR’s or right at PR’s.  Very close to regional qualifying times  – really hope and pray they’re able to nail those this year!

Back at the end of Week 8!