Got a head cold.

I got a head cold on Friday and couldn't think of anything but laying down and sleeping for the entire weekend.  But, by the time Sunday morning rolled around, I had enough drugs in me to run a sprint triathlon here on base.

500 yard swim, 12 mile bike, 3.2 mile run.  Made it 1 hour  17 minutes and change.  I'm happy I didn't throw up...

Last week

I did 3 workouts last week:

Monday: Krav Maga - 1 hour.

Thursday: 15 min run - felt awful.  Weights at home.

Friday: Hike - 36 min.  Krav Maga - 1 hour.

I was supposed to run in a 5k race on Saturday but my car is undergoing yet another transmission re-build.  So I couldn't make it.  This was a great excuse since I'm sure it would have gone terribly.  The weekend was instead occupied by Assassins Creed 2 and the consumption of 94 proof gin.

The prior weekend was great.  I got to run in an alumni 4x400 m relay.  I may have been out-kicked by a girl but in fairness she was like 12 years younger and still on the team.

Metric Century

Pictured here are a guy I train with  at work and a guy I went to school with.  Chuck, the guy I went to school with just happened to pass by us as we were getting ready to race.  We didn't even know each other was biking today.

All in all, it was 59 miles in just over 4 hours.  I think our average was in the 17-20 mph range.   The GoPro I brought along didn't break off until I was complete and riding back to the car.  I'm sorting through the 30+ gigs of pictures and video now.  I'll post an update with any decent shots of the ride.

This was the warm up for the sprint triathlon next weekend.  Let's hope i finish that in under 4 hours...

Supposed to bee...

Monday was supposed to bee my run swim run day.  The plan changed when the pool closed.  So I made it my run 500 meters, do a round of Angie (20 pull ups, 20 pushups, 20 squats, 20 situps) and the run again.

I did this until it hurt.  it took 6 laps.  My feet still hurt.  I have to work up to the 8-9 miles for august.

I did 22 miles on the bike again today.  At one point we were overcome by another, speedier, group of bikers.  I caught up with them and maintained the 28mph pace for about 1/2 mile.  After that I was spent.  It was a 50% increase from my normal cruising speed, but I liked it.

And I missed a day...

I've been failing miserably about keeping a regular schedule at the gym.  Though hopefully that will change soon...

When I do go, I have been cycling different muscle groups.  Sunday morning we made it to the gym and worked legs for an hour: squats, dumbbell squats, deadlifts, squat machine, other leg machines, etc.  I'd start over with a new group this week, but I have to run a physical fitness test first (1.5 mile run, situps, pushups).

More bike time and then a swim

On thursday I got in 22 more miles on the bike.  Same course.  Same bike.  It's the wind that determines how much pain I will suffer...

On Friday I did a run, swim, run workout.  It was more of a run, flail in the water and gasp for air, then shuffle and don't pass out workout.  I think I'm about ready for that triathlon next month...

Took a day off running to do Angie today, hoped it would be a break.  Bad call, that sucked.

-Dan

Reunion

I remembered my password! YAY!

Going to a cross country reunion this weekend.  There is talk of an alumni 4X4 and mile.  I knew I saved my uniform all these years for a reason!

Legs hurting

I did 22 miles on my bike on Tuesday.  Ugh.  Following the two days of Angie and Barbara, I was hurting the entire time.  It wasn't my slowest time of 1hr, 40 minutes, but it was close.

Today I did Chelsea for my workout.  Legs are still hurting, but feeling better.

I like the hurting.

Got a long lunch today so after 45 mins of chest/triceps I tried running at 1300 in the afternoon.  I'm going to have to do something to adjust to the humidity I haven't had to deal with the past 4 years.  I was planning on 7 miles but my pace sucked so much in the heat I had to call it just before 6 to make it back to work on time.  I have a feeling this could be a problem for an Aug race.

-Dan

Barbara...

Barbara wore me out.  20 pull ups, 30 pushups, 40 situps, 50 squats is one set.  Do five sets.  Ugh.  I did three and managed a mile run at the end.  I'm still hurting from Angie the day before...

Me and Angie

So I took Daivd's advice and completed the first workout from the Crossfit PDF file.

Angie: 100 pullups, 100 pushups, 100 situps, 100 squats in 30 minutes.

I completed it in 60 minutes.  That's twice as long so that twice as good right?  right...?

What is a good post workout recovery drink?  I've been doing the muscle milk, but only because I don't know any better.

Alright...so this is the blog thing all the kids are talking about.  I'm really just doing this as a test because I haven't used one since the last time this group set one up.  If it works I'm good with using this or the email chain to stay on the same page.

-Dan

...like they say

Got back on the bike on Tuesday.  It's like they say, you never really forget how to ride.  ...or something like that.

Did exactly 22 miles in just over an hour.  If you could see the hill for the last mile, I think you would be impressed.  It got my jets firing again to train for some kind of race while I'm here in Hawaii.  There is a metric centennial in the spring.  I think that might be the one.

Because wearing an awesome set of bike shorts is only half the fun.

Get back on it! [Insert annoying song here]

Are we starting this thing off again?  For the BEAM! Err...health.

I did a kettle-bell workout the other day at the gym.  It was a class.  Apparently I was hitting myself in the back of my leg while I was swinging the bell, because I have a huge bruise on my hamstring.  Didn't really notice it though.  The workout was good, but now I am le sore.

I think I am signing up for the Catalina Eco Marathon in Nov.  I need to get back into running....
http://catalinaecomarathon.com/

I'm getting back on board!

I'm getting back into this blog.

I brought my road bike to work for the first time.  This was also to mark the first time I actually rode the bike on this island...

...but because my meeting went long, I wasn't able to go biking.

So, I did the notorious 'Cindy' workout.

5x pullups
10x pushups
15x squats

repeat until exhausted.  Mission complete.

Here's to the dudes out there that inspire me to get back into this blog!
Thanks, dudes.

How to Become a Runner Again Using Only a Tredmill

The past 3 weeks I've been running on the treadmill at work 5 days a week. I've ironed out a plan for each day and week where I gradually increase my speed and distance. Each week has a baseline and maximum speed. For now they are one MPH different. Each week the speed increases by .2 MPH. So the first week my baseline was 6 MPH or 10 min/mile pace and my max was 7 MPH. Last week (three weeks in) my base was 6.4, and this week it will be 6.6.

Here is what I do for each day:

Monday:
Distance: 5k
Speed: The week's new max.
This means that every Monday I set a new 5K PR (recent of course, not all-time)

Tuesday:
Speed: Baseline
Distance: Gradually increases.
This week 4 miles.

Wednesday:
Time: 30 min
Speed: Step up workout. I start at the baseline for that week and step up .2 MPH every 5 min.
This has me doing the week's max for the last 5 min.

Thursday:
Speed: Baseline
Time: Gradually increases.
This week 45 min.

Friday:
Distance: 8k
Speed: Baseline + .5 MPH
New 8K PR every week.


Following this plan my weekly mileage will gradually increase, as will my time spent running.