PM:
Easy spin on the trainer for an hour while watching most of Max Payne. That is a terrible, terrible movie. Some of the visual effects are pretty cool but the script is just horrible. Mark Wahlberg is a pretty decent actor so I'm betting that it wasn't necessarily his problem. Mila Kunis, while hot, is not believable as a bad-ass female assassin. That was definitely a stretch.
Also got in a 10 mile run, the first 7 of which felt quite easy and nice. The last 3 were not as great. Nuff said. I cannot make myself swim, it's impossible.
Monday, January 26, 2009
Sunday, January 25, 2009
1/25/09
AM:
Met up with a big group for a 60ish mile ride at 8am this morning. It was hard to make myself get up as I knew it was going to be pretty cold, but I managed to get up and make myself some coffee and oatmeal.
When I got to the start I switched over one of my water bottle cages from the road bike onto the new bike but unfortunately - although I didn't realize it at the time - forgot to actually put a water bottle in the cage. Smart of me.
The ride itself was pretty good; there were a couple of stretches where we were really hammering out a hard pace and I felt as though I was right at threshold (and at times above it maybe? I'm not exactly sure what my actual threshold is so it was just RPE and HR) and that ended up really tiring out my legs by the end of the ride. I'm good for 3-4 hours on the bike right now as long as I stay completely aerobic; my legs aren't used to pushing a hard pace just yet.
I was extremely hungry at the end of the ride (luckily, not thirsty as someone lent me a bottle for the ride once I discovered my cage was empty...) so I didn't run. Got home and took a nap from 2pm to 6pm...GLORIOUS
Met up with a big group for a 60ish mile ride at 8am this morning. It was hard to make myself get up as I knew it was going to be pretty cold, but I managed to get up and make myself some coffee and oatmeal.
When I got to the start I switched over one of my water bottle cages from the road bike onto the new bike but unfortunately - although I didn't realize it at the time - forgot to actually put a water bottle in the cage. Smart of me.
The ride itself was pretty good; there were a couple of stretches where we were really hammering out a hard pace and I felt as though I was right at threshold (and at times above it maybe? I'm not exactly sure what my actual threshold is so it was just RPE and HR) and that ended up really tiring out my legs by the end of the ride. I'm good for 3-4 hours on the bike right now as long as I stay completely aerobic; my legs aren't used to pushing a hard pace just yet.
I was extremely hungry at the end of the ride (luckily, not thirsty as someone lent me a bottle for the ride once I discovered my cage was empty...) so I didn't run. Got home and took a nap from 2pm to 6pm...GLORIOUS
Saturday, January 24, 2009
1/24/09
PM:
We got out of work pretty early so I managed to get to the gym today with tons of time to spare before they close (at 7pm), which doesn't happen all that often. I wasn't sure whether I would end up doing a bike/run/swim or just a bike/run but I decided I'd just see how it went once I got there...
Hopped on one of the spin bikes for a super easy 30 minute spin with 3 isolated leg drills (right leg only this time, 60 rotations per set) to try and start the long process of getting my right leg all caught up to my left. I'm not really sure why my left leg is so much stronger than my right, but the differences are fairly obvious. I always jump off my left foot. I can leg press a good deal more weight with the left. It usually ends up having a smoother shave. Ok well, that last one was a joke but still, the question remains.
I then walked 50 feet to get on the treadmill and got the last one available (whew) and jumped on to start the run. I wanted to get in something with a little friskiness to see how my legs would feel after an easy ride and with a lot of hours in them (for the week). So I ended up doing a 2x7 minute fartlek at 6 min/mile pace. The leg speed felt very comfortable. My legs were just a little sore but they always feel way more sore on the treadmill for some reason. I did the run at a 1% grade to try to simulate as best as possible running outdoors.
We got out of work pretty early so I managed to get to the gym today with tons of time to spare before they close (at 7pm), which doesn't happen all that often. I wasn't sure whether I would end up doing a bike/run/swim or just a bike/run but I decided I'd just see how it went once I got there...
Hopped on one of the spin bikes for a super easy 30 minute spin with 3 isolated leg drills (right leg only this time, 60 rotations per set) to try and start the long process of getting my right leg all caught up to my left. I'm not really sure why my left leg is so much stronger than my right, but the differences are fairly obvious. I always jump off my left foot. I can leg press a good deal more weight with the left. It usually ends up having a smoother shave. Ok well, that last one was a joke but still, the question remains.
I then walked 50 feet to get on the treadmill and got the last one available (whew) and jumped on to start the run. I wanted to get in something with a little friskiness to see how my legs would feel after an easy ride and with a lot of hours in them (for the week). So I ended up doing a 2x7 minute fartlek at 6 min/mile pace. The leg speed felt very comfortable. My legs were just a little sore but they always feel way more sore on the treadmill for some reason. I did the run at a 1% grade to try to simulate as best as possible running outdoors.
Friday, January 23, 2009
1/23/09
PM:
Finally managed to get back home from work at a decent time (4pm) and hit the road in the sunny 60 degree weather for my first real ride on the new bike. It is so slick. The carbon frame just makes everything so much smoother than my Klein. The dampening mutes every single bump and it translates force into speed so, so well. There is almost no bottom bracket flex even if I put some serious power down on the pedals. I got in an hour and a half outside before it got dark (30 miles) then came back home and got on the trainer for another hour to give myself 50 total for the day in 2:30. I also did 5 sets of isolated leg drills (unclip one foot and spin using one leg): 2 sets (with each leg) of 30 rotations, 2 x 45 rotations, and 1 x 60 rotations. I was contemplating a run after but I was literally starving at about 2:15 so I decided to just call it quits. I actually just consumed an entire box of mac and cheese and I'm contemplating eating a lot more.
Estimated caloric intake for the day:
Breakfast:
Bowl of granola w/ 2% milk: 350 kcal
Lunch:
footlong subway sub + chips + iced tea: ~1250
Pre Dinner (before ride and during ride):
snickers + 2x chewy bar : ~450
Dinner:
Mac and Cheese: ~1250
3300 calories today (that's really not enough I don't think). My metabolism has been going like it was on speed since training camp. The biking has really kicked it up several notches. The long, low HR training is great for burning fat. Yippee.
Finally managed to get back home from work at a decent time (4pm) and hit the road in the sunny 60 degree weather for my first real ride on the new bike. It is so slick. The carbon frame just makes everything so much smoother than my Klein. The dampening mutes every single bump and it translates force into speed so, so well. There is almost no bottom bracket flex even if I put some serious power down on the pedals. I got in an hour and a half outside before it got dark (30 miles) then came back home and got on the trainer for another hour to give myself 50 total for the day in 2:30. I also did 5 sets of isolated leg drills (unclip one foot and spin using one leg): 2 sets (with each leg) of 30 rotations, 2 x 45 rotations, and 1 x 60 rotations. I was contemplating a run after but I was literally starving at about 2:15 so I decided to just call it quits. I actually just consumed an entire box of mac and cheese and I'm contemplating eating a lot more.
Estimated caloric intake for the day:
Breakfast:
Bowl of granola w/ 2% milk: 350 kcal
Lunch:
footlong subway sub + chips + iced tea: ~1250
Pre Dinner (before ride and during ride):
snickers + 2x chewy bar : ~450
Dinner:
Mac and Cheese: ~1250
3300 calories today (that's really not enough I don't think). My metabolism has been going like it was on speed since training camp. The biking has really kicked it up several notches. The long, low HR training is great for burning fat. Yippee.
1/22/09
PM:
Thursday night run: 3.72 mile warm up lap then a 'go' lap. Managed to hit 21:30 on the 'go' lap which was just under 5:45 pace on a pretty tough course. The fastest time I've heard of on it (among the 'group') is held at just under 21. With this becoming a regular tempo run I'm hoping at some point in the next 2 months I can break that. The first mile felt pretty easy and the second one I began to feel like I was touching threshold on the inclines. Mile 2 is almost 75% uphill so that one always feels the worst to me. Ran with Kevin most of the way; he'd roll by me on the descents and I'd catch back up on the inclines. The last 1/4 mile is downhill so he finished ~5 seconds in front of me. I actually broke out the flats for this one; it was the first time I've worn them since Patriots.
Thursday night run: 3.72 mile warm up lap then a 'go' lap. Managed to hit 21:30 on the 'go' lap which was just under 5:45 pace on a pretty tough course. The fastest time I've heard of on it (among the 'group') is held at just under 21. With this becoming a regular tempo run I'm hoping at some point in the next 2 months I can break that. The first mile felt pretty easy and the second one I began to feel like I was touching threshold on the inclines. Mile 2 is almost 75% uphill so that one always feels the worst to me. Ran with Kevin most of the way; he'd roll by me on the descents and I'd catch back up on the inclines. The last 1/4 mile is downhill so he finished ~5 seconds in front of me. I actually broke out the flats for this one; it was the first time I've worn them since Patriots.
Wednesday, January 21, 2009
1/21/09
PM:
Got in a great ride on the trainer today. 2 hours, which was longer than any other trainer ride I've ever done by 90 minutes; pretty spectacular, I'd say. Mixed it up a little bit into a 'fartlek' style ride in which I upped the effort a good bit (basically shifted into my big ring) when certain songs came up on my playlist. So I got in 8 or 9 good efforts at around 150 hr that were anywhere from 3-5+ minutes long.
Also got in a promising swim this evening at the Y. Wanted to do an arm intensive workout since I had gotten in 2 hours on the trainer and I definitely managed to tire myself out after only 35 minutes in the pool. I'd much rather have a short swim be due to fatigue than apathy, which is what's been happening recently. Did a bunch of pull sets and my arms were pretty much shot by the end. Yay
Got in a great ride on the trainer today. 2 hours, which was longer than any other trainer ride I've ever done by 90 minutes; pretty spectacular, I'd say. Mixed it up a little bit into a 'fartlek' style ride in which I upped the effort a good bit (basically shifted into my big ring) when certain songs came up on my playlist. So I got in 8 or 9 good efforts at around 150 hr that were anywhere from 3-5+ minutes long.
Also got in a promising swim this evening at the Y. Wanted to do an arm intensive workout since I had gotten in 2 hours on the trainer and I definitely managed to tire myself out after only 35 minutes in the pool. I'd much rather have a short swim be due to fatigue than apathy, which is what's been happening recently. Did a bunch of pull sets and my arms were pretty much shot by the end. Yay
Tuesday, January 20, 2009
1/20/09
PM:
Got in several short workouts at the gym today. Since it snowed and Charlotte panics about snow we got the day off, which was pretty sweet. Swam for 25 minutes and got really bored (as usual) then did some leg weights for a while before getting on a spin bike for 30 minutes.
Later this evening I also got in a pretty hard track workout. Copied from my log:
Jumped in with Scott and Lisska for their 7x1000 @ 5:45 pace workout.
The first 4 felt pretty easy, the 5th was hard, and the 6th was pretty much the last straw. I think I could certainly have completed a 7th, but it wasn't really necessary and it would have just ended up hurting more. Breathing felt pretty fine throughout the workout; I never felt as though I was maxing out in that respect. Mostly kept it pretty controlled. Right quad above knee was sore afterward.
81.5 + 86.1 + 42.2 = 3:29.8
88.3 + 85.3 + 41.3 = 3:34.9
85.2 + 85.1 + 42.4 = 3:32.7
85.4 + 85.0 + 42.0 = 3:32.4
85.8 + 85.4 + 42.6 = 3:33.8
88.2 + 86.4 + 43.0 = 3:37.6
Got in several short workouts at the gym today. Since it snowed and Charlotte panics about snow we got the day off, which was pretty sweet. Swam for 25 minutes and got really bored (as usual) then did some leg weights for a while before getting on a spin bike for 30 minutes.
Later this evening I also got in a pretty hard track workout. Copied from my log:
Jumped in with Scott and Lisska for their 7x1000 @ 5:45 pace workout.
The first 4 felt pretty easy, the 5th was hard, and the 6th was pretty much the last straw. I think I could certainly have completed a 7th, but it wasn't really necessary and it would have just ended up hurting more. Breathing felt pretty fine throughout the workout; I never felt as though I was maxing out in that respect. Mostly kept it pretty controlled. Right quad above knee was sore afterward.
81.5 + 86.1 + 42.2 = 3:29.8
88.3 + 85.3 + 41.3 = 3:34.9
85.2 + 85.1 + 42.4 = 3:32.7
85.4 + 85.0 + 42.0 = 3:32.4
85.8 + 85.4 + 42.6 = 3:33.8
88.2 + 86.4 + 43.0 = 3:37.6
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