A little Sunday Workout

Posted on January 6, 2013 by

I am really looking forward this season. I am much more excited and ready to get started than I have in the past. This week I signed for the DC Triathlon Club Half Ironman Program and received my training plan on Friday. The plan doesn’t start until 21 Jan, so that gives me another two weeks to get in shape to start the training. I am really looking forward to actually following a plan this year and not just winging it like I have in the past.

This morning I ended back to my old neighborhood to meet up with my Running Buddy. We started running together about 5 years ago. Even after I moved too far to make the pre-work weekday runs feasible we still try to run on the weekends. We haven’t run since before Christmas. She had pulled a muscle pretty good in her right leg and has been taking it easy. So this morning our run was pretty easy for about 3.5 miles. It was good to catch up and debate like we usually do during our runs.

After a smoothie at the Casa, the Bride and I  headed out the pool. We were betting since the Redskins were playing at 1630 there would not be a crowd in the pool. I did what should have been an easy 1400 meters. However, with my lack of swimming in the last couple of months the swim actually wore me out.  But I was able to average 1:53 for my hundreds, so not all is lost.    Since I am no longer a spring chicken, I need to start slow and get back in shape.

Now it is time to clean up and get ready for some football.

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I have a college football addiction

Posted on January 4, 2013 by

I really did not want to get up this morning.  For whatever reason Thursday had kicked my ass (truth be told it was staying up to late Wednesday night to watch football).  But I did pull my tired body out of bed about 0515 and headed down stairs to do….what?  I was in a conundrum.   Since I have issues with polysyllabic words before the sun comes up I decided to stretch.  Actually I did about 10 minutes of warm up calisthenics, about 20 minutes of stretching and, and finished up with 50 pushups and 50 sit-ups.    Tonight after work the Bride and I did some Pilates.  I actually very stretched out and have sore abs. 

Now it is time to have a brew and watch the Cotton Bowl.

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Getting Older

Posted on January 2, 2013 by

I don’t know if it is getting old or getting soft (or both), but getting out of the bed when it is 35 degrees outside is just getting harder and harder.  I can remember back to the days in Korea when we had to do PT outside down to 5 degrees.  Under 5 degrees we just slept off the hang over.  I have spent days in the mountains where 35 degrees was damn near balmy.   But now it sucks to get out when the wind is blowing and the mercury is under 40.   I am certain that my northern neighbors are laughing hysterically at me now. 

BUT, I did roll out the bed and I did put in 3.57 miles this morning.   I can tell I am out of shape, not only by the piss poor time, but how heavy my legs felt.  As I was huffing and puffing along this morning all I could think of was that in a couple of months this would be nothing but warm-up or a recovery run.  I am ready to be there. 

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The Beginning of a New Year

This past year has not been a great year for working out or fitness in general.   I would like to blame it all on work or family commitments or a foot injury, but the truth is I just did not make the time.  The worse shape you get in the harder it is to make the time to get off your ass and workout.  I have gained about 10 lbs, which doesn’t sound like much, but I was a about 5-10 lbs more than I should have been anyway.

So to start off this New Year, the Bride and I have decided eat better, work out more, and schedule races that we both want to do.  She is running with the Pacers Ladies Beginners and Re-beginners Program and I just signed up for their Platinum Club.  I have also signed up for Eagleman 70.3 in June 2013.  I have also signed up for the DC Triathlon Club Half Ironman Program as my training program for Eagleman.

The last week I have been doing some prep workouts.  None of them very hard, but I need to get my ass and my joints moving.  I have been riding 30-45 minutes on the trainer and I did the Fairfax Four Miler027 last night in 39:51 (my Garmin said it was 4.07 miles) for an average pace of 9:50.  My goal is to average under 8 min/mile for my runs.   I am the guy in the blue running jacket and 2013 Top Hate.

I have been motivated by the commitment of Elisariva  Her daily posts show her commitment and I want to be able to do the same.

Let’s all have a great 2013 and please help me stay motivated.

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Weekend Update

Posted on December 3, 2012 by

I had a pretty good weekend of working out.  Saturday was the bigger of the two days.

  • I did a net of 45 minutes of cycling on the trainer
  • 11.7 miles today at 15.3mph
  • 135 bpm

Following the ride I did 1000m of drills in the pool.  It was not a long workout only about 25 mins today.  But the drills helped me figure out what I need to work on.

Sunday was a an easy 3.5 mile run with Running Buddy.  She brought her dogs, but luckily they did not run with us.  Bulldogs don’t make the best running companions.

  • 3.5 miles
  • 10:10 pace
  • 166bpm

This week is going to be a long one.  I have a night conference call on Tuesday, conducting interviews and drinks afterward on Wednesday evening, and finally a nice date at Mount Vernon for Christmas with the Washingtons on Thursday.

 

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Morning Bike Ride

Posted on November 29, 2012 by

Wednesday turned out be a very long day at work, so living up to my name I did not get in a workout.  I was even in bed by 9am.  So this morning was up and on the bike for a 30 minute spin.  The particulars:

  • 30:02 mins
  • 15.7 mph (avg)
  • 140 bpm (avg)
  • 77 rpm (avg)
Posted in Biking, Training | 1 Comment

Tuesday Morning Bike

Posted on November 27, 2012 by

It really is amazing what not working out does to the body.  This is my second time on the bike since I did the Nation’s Tri in September.  I set the bike up last night, but I made one mistake… the coffee was not ready.  I must remember to set the coffee pot 10 minutes earlier so that I can have cup before I ride.

I only did 30 minutes at a very moderate pace.  I wanted to see what kind of stats I could get with a comfortable ride and let my body adjust to riding again.  Especially after 40 minutes of Insanity yesterday morning.

The first 15 minutes were about a 13mph pace and an average heart rate of 123bpm.  That’s not Tour de France numbers for sure.  The second 15 minutes were at a 16mph pace and a heart rate of 155. Damn that’s not good.  Ride totals:

  • 30:12
  • 7.2 miles
  • 134bpm
  • 1125 ft gain — got to love a GPS that gives me that much elevation in 7 miles of pedaling in the man cave
Posted in Biking, Training | 2 Comments