PrinceofClydes’s Blog

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

2009.11.10

Music: Going Gold

dumbbelraisesfs 60
pushups 10 10
crunches 350
sidebends 250
twistys 250
toetouches 250w/10lbs
Shrugs 10 10
bentDBrows-l+r 10 10

11 core pts

Played basketball for 90 minutes
biked 12kms (to BB)

20091109

Music: Lambada

dumbbellcurls 10 10 10
pushups 10 10 10
crunches 100 125 125
sidebends 100 100 50
twistys 100 100 50
toetouches 50 50 25w/10lbs
toetouches 50 50 25w/20lbs
Shrugs 10 10 10
bentDBrows-l+r 10 10
1:15pm 1:34pm

11 core pts

3 miles running, November total = 33 miles

Hey, I’ve been locked out of my Blog by my own dumbness for most of the year, having screwed up my password/login info, but thanks to tribro’s help I am back in the blogging biz.

I did a super trip with Libor in July. We rode over the Rockies, him from Richmond to Calgary. I joined him in Vernon and rode to Banff and back in 5 days. 815kms. The 4th night I slept on thge ground beside my bike at the Roger’s Pass and was sure a bear sniffed in my ear about 2am. That scared me somewhat, but I slept until first light at 4:30 then rode to Revelstoke on a mostly empty highway. I saw 6 bears that day 2 sows each with 2 cubs, not 50′ away on the side of the road. I passed one within 20′ - she couldn’t hear the bike tires on asphalt at all.

I separated my shoulder in Feb. and didn’t swim until July 27th, and only 4 times more before IM August 24th. Yet I swam 3 minutes faster than in 2008. I was pleased to get through the swim leg in 1:28:00 when I feared I wouldn’t finish it at all or maybe dogpaddle 4 k in 2:20:00 with luck but somehow the shoulder held up. I got in a 3km swim about 10 days before and forced myself to concentrate on good form alone. I guess it worked.

The first 2 hours down to Osoyoos I flew along and logged my best time on that 67km stretch, on pace for a PR.
However, on the first slopes of the Richter, I stood to climb and relieve my crotch and back a bit, when I heard a “ping” and thought what was that? I had snapped a spoke. The rear wheel warped immediately and made the climb much harder work. I flipped the set lever on the brake which gave me some hope but it rubbed with every rev. So I had to stand to climb a lot more than usual just to keep momentum. I made it through the rollers but my feet were getting hot. At the fruit stand in Cawston I found the tech van from Bike Barn and Ian fixed me up.
I was now a half hour behind schedule but the wheel was spinnning smoothly.
My feet had blistered under the balls of both feet and the run looked doubtful.

After T2 I walked to take in some food and downed handfuls of grapes but the blisters were noticeable. I had to choose between jogging and risking popping a blister, perhaps bleeding and ending my race, or walking and finishing. To make a long story short I found a walking partner and we made it home in 16:17:51
2292 16:17:51 WHITE GEOFF M55-59 85/102 76 1:28:30 10:11 7:17:54 14:32 7:06:46

24:40 in T1 & T2 is obviously a problem but I peed for 3 minutes coming out of the water (I timed it) and taking care of the feet in T2 was costly. Without the mechanical my bike would have been same as last year or better. The run was a write-off.
Still, given my training and how I felt by 10:30 when the spoke popped, even at the Richter Summit I felt it was a very worthwhile day and a memorable one for lots of good reasons.
76th in my AG after the swim, 85th in my AG at the end of the day is better than I had hoped and miles better than never having entered.