This will be a raceday to remember. I haven’t done a long bike ride yet this year. I can’t run more than 6 kms on my sore calf and I have swum once, back in March. To add to the crisis I have put on 15 lbs since January and weigh 235 now.
My lower back is sore from kitchen renovations as well.
Maybe next week I’ll get some training in. I will aim for 100k bike, 15k running and a 1600m swim on Saturday.
It will be a start. Better late than never, right?
I got inspired to go swim today. Usually I don’t swim before July when the lakes warm up.
Anyway, I did 3 sets of 500m in 10:27, 11:15 and 12:13 or something like that, and a 100m warm down.
It was a gong show. I had no feel for the water. It was like I was fighting it all the way. I had to laugh at myself. Observers must have thought I was a beginner.
core: 450crunches, 200 sidebends, 200 twistys, 50 toe touches w/40 lbs
Rode the bike up Silver Star road 5kms and back, 60 mins.
Thursday at the track I ran three 1 mile repeats. 10:07, 9:38 and 10:30
Eased it home to save the calves. Quads were stiff next morning.
Tuesday:
1000 crunches
500 twisties w/10lbs
500 sidebends w/20lbs
= 20 pts
A tip: I have found that I can get in a hundred reps during a typical commercial break on TV. So now I watch TV from the floor and everytime there is a commercial break I spin around, feet up on the Lazy Boy recliner, and I knock out 100 crunches. Then, next time, the twists and sidebends. Easy. Try it.
10.0.5.16.20.15.12.
9.21.12.20.3=
140 pts total
1 pushup pt
zero pullups
Biked 50k last Friday 26th and on Monday 1st
no running for a couple weeks. shoes not feeling right.
PoC
Egads! Where does the time go?
New core challenge Core 2 Volume 2
time: 10:00. 15:00. 15:00
DBraises:w/10# 20. 20. 0
pushups 20. 20. 10
crunches 100. 100. 200
sidebends 10# 50. 50. 100
twistys 10# 50. 50. 100
toetouches 10# 50. 50. 100
shrugs #80 0. 10.
DBrows #40 10. 10.
curls l&r#35 8. 8.
10 core pts
1 pushup point
10 pts total
working to rehab / strengthen left shoulder & ab pull
hilites: 50 pushups today, 40 dumbbell raises.
Gotta start biking, running, swimming.
Ran 10k last night.
biked 6k today to road test the MTB. I shortened the chain and instaLLED A DIFFERENT DERAILLEUR. It still needs tweaking.
Ran stairs 1200 stairs or six trips up & down in 30 minutes.
A good start.
241 days to IMC 2010
2009.11.20 - day 11
Theme: Stepping Out
Music: Glenn Miller Band
time: 15:00 15:00 :00
dumbbellraises 20. 20. 20
pushups 13. 13. 13
crunches 200. 200. 200
crunches w/5# 50
sidebends 100. 100. 100w/10#
twistys 100. 100. 100w/10#
toetouches20# 75. 75. 100
toetouches10# 25. 25.
shrugs 10 10 10
DBrows 10 10 10
curls 10 10 10
15.5 core pts
85 pts total
- after a forced 5 day rest
6kms run
rainy day
2009.11.13 - day 5 550 crunches, 6 mi.
2009.11.14 - day 6
Theme: Take the first step
Music: Cream: Wheels of Fire
time: 15:00 15:00 22:00
dumbbellraises 20. 20. 20
pushups 12. 12. 12
crunches 100. 100. 200
sidebends 100. 100. 100w/10#
twistys 100. 100. 100w/10#
toetouches 100. 100. 100w/10#20#
13 core pts
51 total
coffee, toast, granola bar, dinner
today 5 miles, incl. 600 stairs
My runs to date (miles):
3.3.6.3.3.6.6.0.3.6.6.6.6.5 = 62 miles = 124pts
25kms bike 2 degrees C.
Lovely sunny day today, no wind, blue skies, dry roads, -5 C
I commuted my 25kms by bike as usual, did my core, ran 10kms out to the lake and back. The lake looked beautiful, dead calm, rosy sky in the half hour before sunset. Canada geese in the water near the shore.
I felt good. Ticked off a few Kms in ~6 minutes each.
I’m doing my core workout in 3 sets. It is taking about 20 minutes per set.
2009.11.12 - day 4
Theme: Take the first step
Music: Footloose
time: 20:00 20:00 22:00
dumbbellraises 20. 20. 20w/5#DBs
pushups 11. 11. 11
crunches 200. 200. 200
sidebends 100. 100. 100w/10#
twistys 100. 100. 100w/10#
toetouches 100. 100. 100w/10#20#
DBrows40#l+r 10. 10. 10
Shrugs 40# 10. 10. 10
DB curls30# 10 10. 10
15 core pts
51 total
porridge, coffee, muffin, granola bar, dinner
today 6 miles, incl. 400 stairs
My runs to date (miles):
3.3.6.3.3.6.6.0.3.6.6 = 45 miles = 90pts
50kms bike -3 degrees C.
10kms run
2009.11.11
Theme: Ask.Believe.Receive
Music: BB King
time: 25:00 20:00 22:00
dumbbellraises 20. 20. 20
pushups 10. 10. 10
crunches 150. 150. 200
sidebends 100. 100. 100w/10#
twistys 100. 100. 100w/10#
toetouches 100. 100. 100w/10#20#
DBrows40#l+r 10. 10. 10
Shrugs 40# 10. 10. 10
DB curls30# 10 10. 10
14 core pts
36 total
coffee, muffin, toast(2), granolabar(140), noodles, br.bread(1)
today 6 miles, incl. 400 stairs
My runs to date (miles):
3.3.6.3.3.6.6.0.3.6.6 = 45 miles = 90pts
