5/20 Wed: Spin Class and 10 Sprints – The regular
Room continues to heat up. Didn’t feel great but made it through
5/19 Tues: Nothing. No really.
5/18 Mon: Road Run 8.1 miles 1:01
5/17 Sun: Ride 15 miles and Run 24 min
Good to get out. Felt good. Apple Hill ride and Wooden Indian loop. Predominantly flat. Good temps.
5/16 Sat: Hoop
4 wins and 1 loss. Good workout as I was able to stay on the court. It had been a while since I had played so the ability to get up and down the court was not the best, but I was able to hang in there.
5/15 Fri – Road Run 1:04
5/14 Thurs – Home Wife’s Firm tape with slight exercise modification
5/13 Wed - Spin
Wednesday, May 20, 2009
Tuesday, May 12, 2009
Ahh injury.. how bad is it?
5-12-09 Tuesday - Gym Workout
As my right calf is still tight I decided on a gym day. Also it has been a long time since getting in the pool I decided to give that a shot. At first glance the pool was packed so I hit the stationary bike for about 10 miles and 30 min. I went to the pool and started with a few drills then just started going. I went for about 15 min, but as usual I lost track quickly as to the # of laps. I was a little tired but felt about as good as ever.
5-11-09 Monday – Plan B. Afternoon Trail Run XX miles, 1 hr. 9min
So child #2 was up between 6 and 8 times during the night (no he’s not sick but for some reason he just wouldn’t sleep). I decided to sleep in a little. As a result I did not get out in the am. Still wanting to get in a run I tossed my gear in the car and hoped to be able to squeak in a run in the afternoon. I was able to get out of the office a smidge early and stopped at the gym on the way home. I ran to Mauldsley State Park. This is a great run over the Merrimack through the woods and back down along the river. The temp was perfect as well and things were going about as well as they can for me while running but then my calf tightened up. Well I decided it was not bad enough to stop as I was about 3 miles from the gym so I decided to step it back a bit and just try not to push it. Thankfully it didn’t get any worse and I ended up enjoying the run.
5-10-09 Late night 70 min on the home elliptical.
Nothing to tell here. Vegging out watching the playoffs.
5-09-09 Road Ride - 30 miles in 1:33
Tweaked the leg on yesterdays run so hitting the bike instead of playing hoop. Gathering today at the house where I will surely eat and drink too much so tried to get in a good ride. 6 am hit the road working my way up to Hampton. A little cool and my GPS and iPod both failed me as they need new battaries/to be charged. Good ride though.
5-08-09 Trial run 1:08
Around the powerlines. Very wet but enjoyable as I love to bush whack. About 5 miles into it my calf muscle pulled. Not a good feeling but nothing that seems too serious. Hopefully, I can take a few days to stretch and ice it and it will go away. Although at my advancing age that is not likely.
5-07-09 Power Pump
As my right calf is still tight I decided on a gym day. Also it has been a long time since getting in the pool I decided to give that a shot. At first glance the pool was packed so I hit the stationary bike for about 10 miles and 30 min. I went to the pool and started with a few drills then just started going. I went for about 15 min, but as usual I lost track quickly as to the # of laps. I was a little tired but felt about as good as ever.
5-11-09 Monday – Plan B. Afternoon Trail Run XX miles, 1 hr. 9min
So child #2 was up between 6 and 8 times during the night (no he’s not sick but for some reason he just wouldn’t sleep). I decided to sleep in a little. As a result I did not get out in the am. Still wanting to get in a run I tossed my gear in the car and hoped to be able to squeak in a run in the afternoon. I was able to get out of the office a smidge early and stopped at the gym on the way home. I ran to Mauldsley State Park. This is a great run over the Merrimack through the woods and back down along the river. The temp was perfect as well and things were going about as well as they can for me while running but then my calf tightened up. Well I decided it was not bad enough to stop as I was about 3 miles from the gym so I decided to step it back a bit and just try not to push it. Thankfully it didn’t get any worse and I ended up enjoying the run.
5-10-09 Late night 70 min on the home elliptical.
Nothing to tell here. Vegging out watching the playoffs.
5-09-09 Road Ride - 30 miles in 1:33
Tweaked the leg on yesterdays run so hitting the bike instead of playing hoop. Gathering today at the house where I will surely eat and drink too much so tried to get in a good ride. 6 am hit the road working my way up to Hampton. A little cool and my GPS and iPod both failed me as they need new battaries/to be charged. Good ride though.
5-08-09 Trial run 1:08
Around the powerlines. Very wet but enjoyable as I love to bush whack. About 5 miles into it my calf muscle pulled. Not a good feeling but nothing that seems too serious. Hopefully, I can take a few days to stretch and ice it and it will go away. Although at my advancing age that is not likely.
5-07-09 Power Pump
Wednesday, May 06, 2009
Another Week
5-06-09 Spin Class & 50 yard dashes
Regular visit to the gym in http://latitudesportsclubs.com/ for a Wed stint on the stationary bike. Today’s class was good. I arrived on time and there was plenty of room. The only problem is since the weather change the temp of the room is quite warm.
5-05-09 – Gym mix of machines
To the gym for a mix of machines. Still a little sore after a couple of days on my feet. 35 min on the stair climber at a moderate pace. 15 min bike and 10 on the slide stepper. Medium / low intensity
5-04-09 - Powerline Trail run 49:15
Still feeling the effects of some hearty workouts this weekend, I ran the powerlines by the house. This run starts out on the road and is a steady does of up and downs for about 2.5 miles. For the next 3 miles or so I run on some pretty choppy up and down powerline trails for 3 miles. I end with a flat .5 miles looping back to the house. I toyed with the idea of adding on another mile or two but I just didn’t have it in me (and I needed to get to work). Good temps, love getting out in the mid 50’s.
5-03-09 – 15 mile road ride, 35 min trail run
After a day of yard work and putzing around the house, I managed to grab some time and head out for a road ride and trail run. I felt good for the ride and tried to keep the pace over 19 mph on the bike. I pulled one of my faster times around the cider hill loop coming in around 41:30. With my regularly slow transition to the running shoes, I went out for the run. I took it slow just trying to stay comfortable and went across to Battis farm. Ran flats for the first two miles then up over PowWow hill (OK I didn’t exactly run over the whole thing). Down the other side and returned home. Whole trip was 1:20.
5-02-09 Hoop
5-01-09 Can’t remember
Regular visit to the gym in http://latitudesportsclubs.com/ for a Wed stint on the stationary bike. Today’s class was good. I arrived on time and there was plenty of room. The only problem is since the weather change the temp of the room is quite warm.
5-05-09 – Gym mix of machines
To the gym for a mix of machines. Still a little sore after a couple of days on my feet. 35 min on the stair climber at a moderate pace. 15 min bike and 10 on the slide stepper. Medium / low intensity
5-04-09 - Powerline Trail run 49:15
Still feeling the effects of some hearty workouts this weekend, I ran the powerlines by the house. This run starts out on the road and is a steady does of up and downs for about 2.5 miles. For the next 3 miles or so I run on some pretty choppy up and down powerline trails for 3 miles. I end with a flat .5 miles looping back to the house. I toyed with the idea of adding on another mile or two but I just didn’t have it in me (and I needed to get to work). Good temps, love getting out in the mid 50’s.
5-03-09 – 15 mile road ride, 35 min trail run
After a day of yard work and putzing around the house, I managed to grab some time and head out for a road ride and trail run. I felt good for the ride and tried to keep the pace over 19 mph on the bike. I pulled one of my faster times around the cider hill loop coming in around 41:30. With my regularly slow transition to the running shoes, I went out for the run. I took it slow just trying to stay comfortable and went across to Battis farm. Ran flats for the first two miles then up over PowWow hill (OK I didn’t exactly run over the whole thing). Down the other side and returned home. Whole trip was 1:20.
5-02-09 Hoop
5-01-09 Can’t remember
Thursday, April 30, 2009
04-30-09 Pump it up class @ Lattitudes
A regular Thursday trip to the gym for the pump it up class. This class continues to grow in popularity. Can’t really tell you why because if you do the exercises correctly it is very painful. This week’s class focused on shoulders but as usual contained a ton of squats, lunges, push-sps and some abs. As usual Kim damaged us by working each muscle past the point where you think you can lift any more. Of course peer pressure really helps as no one wants to be the one to say mercy.
Wednesday, April 29, 2009
Bunch of workouts – Bunch of days I can’t remember – time flies
04-29-09 Spin Class and Tempo Run
Good class, felt pretty good. Finished 10- 50 yrd dash’s while running around the gyms track. Trying to work in the sprints to get ready for Lax season.
04-28-09 Vacation Day but still got out in the Kayak
Took a day off from work to be with the family. Upon returning home it was about 90 degrees so my son and I decided to head to the water for the first time this year. We cranked out about 50 min of hard paddling against the pow wow river. Current was swift so it was a good workout. Trip with the family took us to Coco Keys Indoor water park. Great time. Check out my review of the place at www.outdoorattractions.com
04-27-09 Mixed run 1:13 min
Steady pace, great temperature. Didn’t carry the GPS to track the actual distance.
04-26-09 RRide on the bike 1:30
Good pace, beautiful morning ride up the coast to about to Rye NH. The ride seemed to take me a bit longer than last year, so I need to take a look at the distance / route and see where I was off. Glad to gt out for about 30 miles. Started to fade after an hour. Time to work on the endurance.
04-25-09 Wife’s birthday – Day off
I guess some days it just can’t be all about me. Happy birthday dear ;). Walking 20 miles around boston may count for a workout though..
04-24-09 Pump it up class
04-23-09 Road Ride
04-22-09 Don’t know
04-21-09 Can’t remember
04-20-09 Etc
04-19-09 Etc
04-18-09 Etc
04-17-09 Etc
04-16-09 Power Pump
Good class, felt pretty good. Finished 10- 50 yrd dash’s while running around the gyms track. Trying to work in the sprints to get ready for Lax season.
04-28-09 Vacation Day but still got out in the Kayak
Took a day off from work to be with the family. Upon returning home it was about 90 degrees so my son and I decided to head to the water for the first time this year. We cranked out about 50 min of hard paddling against the pow wow river. Current was swift so it was a good workout. Trip with the family took us to Coco Keys Indoor water park. Great time. Check out my review of the place at www.outdoorattractions.com
04-27-09 Mixed run 1:13 min
Steady pace, great temperature. Didn’t carry the GPS to track the actual distance.
04-26-09 RRide on the bike 1:30
Good pace, beautiful morning ride up the coast to about to Rye NH. The ride seemed to take me a bit longer than last year, so I need to take a look at the distance / route and see where I was off. Glad to gt out for about 30 miles. Started to fade after an hour. Time to work on the endurance.
04-25-09 Wife’s birthday – Day off
I guess some days it just can’t be all about me. Happy birthday dear ;). Walking 20 miles around boston may count for a workout though..
04-24-09 Pump it up class
04-23-09 Road Ride
04-22-09 Don’t know
04-21-09 Can’t remember
04-20-09 Etc
04-19-09 Etc
04-18-09 Etc
04-17-09 Etc
04-16-09 Power Pump
Wednesday, April 15, 2009
04-15-09 RRide 14.9m 48.12:23- Cider Hill GC loop
So Tax day and the middle of April. It is still 33 degrees out when I get up but I have decided that it is going to be this way for some time to come. So putting expectations of spring a side it didn’t seem to bother me that much. It still took me 25 min to get all of my gear together but what can one do. Ride today was good. Didn’t feel super strong and my pedals and shoe covers prevented me from clipping in with my left foot (annoying) but everything else went well. I took along the GPS so I am actually reporting the distance correctly. I need to come up with a better way to carry and view while riding. I have the Garmin etrex Vista HCx that I use Velcro to mount to my aerobars. It bounces all over the place and is a pain to read. If anyone has any ideas I will take it.
Tuesday, April 14, 2009
April 9 - 14
Eating a bowl of ice cream and writing about my workouts… is that motivation? If I didn't work out I would weigh 300 lbs.?
14 – April 09 Fri 8 mi road run. 1:00:18 (32 degrees – no wind, sunny, cool)
How is it that I can run for over 8 miles and finish within 10 seconds of my last run of the same distance? I certainly don’t feel the same every time out and I tried today to actually pick up the tempo a little by mixing in some higher tempo intervals. I am convinced that the only way I am going to shed any time is by mixing in the intervals. Let’s see over time how I make out.
13 – April 09 : Morning Core Tape (25min) – Evening Elliptical (60 min)
Still suffering from Easter travel and all of the overdoing it of the holidays, I couldn’t drag myself out of bed early enough to get in a morning workout. Had to get moving so I hit a tape. Veged out and watched a little TV and put in some time on the eliptical
12 – April 09- Sun Easter Sunday – Day off
Happy Easter to all….
11 – April 09 – Sat Elliptical 70 min
No hoop today. Starting the Easter travels. Tried to get up and get in a workout before other plans took over the weekend. Uneventful, but glad to get the blood flowing.
10 – April 09 – Fri 8 mi road run. 1:00:19
Usually this is the day I try to take off, but I know that this “Holiday” weekend is going to put me in a pinch where I can’t workout at least one day. Still cold (33 degrees) but no wind. Once I got over the fact that it was cold I managed to have a good run. Worked in a few spots where I tried to increase the pace however overall I see that my time is pretty much spot on where it was before. I guess I should just be happy that I felt decent.
9 – April 09 –Thurs “Power Pump”
Power Pump is an instructor led class using weights. The focus is to work many of the main muscle groups using low weights, high reps and working the muscles until exhaustion. Today’s class was packed and the instructor had it out for us. Many, many, many walking lunges and squats to start the class. This was followed with an intense workout of the chest and arms. With the numerous combinations of exercises triceps were killing. I could barely lift my hands over my head by the end of the class. I experienced some tightness in my glutes the next day but honestly thought it was going to be a lot worse.
14 – April 09 Fri 8 mi road run. 1:00:18 (32 degrees – no wind, sunny, cool)
How is it that I can run for over 8 miles and finish within 10 seconds of my last run of the same distance? I certainly don’t feel the same every time out and I tried today to actually pick up the tempo a little by mixing in some higher tempo intervals. I am convinced that the only way I am going to shed any time is by mixing in the intervals. Let’s see over time how I make out.
13 – April 09 : Morning Core Tape (25min) – Evening Elliptical (60 min)
Still suffering from Easter travel and all of the overdoing it of the holidays, I couldn’t drag myself out of bed early enough to get in a morning workout. Had to get moving so I hit a tape. Veged out and watched a little TV and put in some time on the eliptical
12 – April 09- Sun Easter Sunday – Day off
Happy Easter to all….
11 – April 09 – Sat Elliptical 70 min
No hoop today. Starting the Easter travels. Tried to get up and get in a workout before other plans took over the weekend. Uneventful, but glad to get the blood flowing.
10 – April 09 – Fri 8 mi road run. 1:00:19
Usually this is the day I try to take off, but I know that this “Holiday” weekend is going to put me in a pinch where I can’t workout at least one day. Still cold (33 degrees) but no wind. Once I got over the fact that it was cold I managed to have a good run. Worked in a few spots where I tried to increase the pace however overall I see that my time is pretty much spot on where it was before. I guess I should just be happy that I felt decent.
9 – April 09 –Thurs “Power Pump”
Power Pump is an instructor led class using weights. The focus is to work many of the main muscle groups using low weights, high reps and working the muscles until exhaustion. Today’s class was packed and the instructor had it out for us. Many, many, many walking lunges and squats to start the class. This was followed with an intense workout of the chest and arms. With the numerous combinations of exercises triceps were killing. I could barely lift my hands over my head by the end of the class. I experienced some tightness in my glutes the next day but honestly thought it was going to be a lot worse.
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