So it's Wednesday night and I am at Lincoln Park for my daughter's soccer practice. I had a good swim this morning, and my plan is to get some running in tonight. It appears that going forward, Wednesday night soccer practices will one of my best opportunities to train.
From Lincoln, you can see the lights of the Santa Rita football field. I have been looking for the chance to get some stadiums in and I think this might be the perfect opportunity. Time to check it out.
I jog out the Lincoln parking lot, down Pantano to the Santa Rita entrance and head toward the football field. As I enter the school, I see the football team out on the field practicing. And there is Scurran, my old high school football coach. I enter the gate, jog across the track and onto the field heading straight for coach. As he looks up, I smile and extend my hand to shake his. "Hey coach. How you doing? Do you mind if I run your stadiums". His surprised expression lingers for just a little while before he replies. "No, of course not. Wow, you look great. You wanna play". Already heading for the bleachers, I turn and look over my shoulder. "Not today coach." Throughout this process, I notice and recognize a couple of the other coaches on the field, including Manny Olegue who appears to be coaching the defense.
Reunions over, time to get to training. I start with simple stadium runs. Ten times up. Then it's time for the more 'advanced' stuff. Stadium hops. I used to hate hopping up bleacher stadium steps, still do, but have found few things that give you a better workout. And, even though I hate it, I also kind of love it. For today, four times up on stadium hops is good enough. Finish off this stadium session with four more runs. At this point, my legs are a little shaky and I will probably be feeling it for the next two days.
With my stadium work done, I take a couple of laps around the Santa Rita track and head back to Pantano and Lincoln. It's about 7:45pm and soccer practice should be over in around 15 minutes. I am happy with the level of work I was able to get in today.
Wednesday, September 26, 2007
Saturday, September 22, 2007
Sunnywood loop
If you have been reading my blog for any period of time, you know that one of my standard runs is the Sunnywood 5K. A simple out and back run along Catalina Hwy, which measures approximately 5 kilometers, with the turn-around point being a street called Sunnywood. Well this morning, like all Saturday mornings for the foreseeable future, I have to complete my workout early enough to get to a (or multiple) soccer games. So, I am up and out early.
While running this morning I decided to change my route a bit. So, I turned left (west) on Houghton, not knowing exactly what to expect. What I got, almost immediately, was a fairly steep hill to climb. As I reach the top of the hill, I notice that the descent down the back side is at an even greater angle than the incline. After making my way about half way down the hill I look to my right and see a street sign for Sunnywood Rd. It's then that I realize that Sunnywood must run through the neighborhood and exit at Catalina Hwy. That seems like the perfect route for me.
My run continues as I make the turn onto Sunnywood and wind through this quiet neighborhood. Just as I expected, I end up at Catalina Hwy. With just about perfect timing, I make the turn for home.
I have discovered a new route: Catalina to houghton,left on houghton to sunnywood, follow sunnywood through neighborhood and exit on Catalina Hwy, back home.
Jog into my driveway, cutting it close. Gotta get ready for the game.
While running this morning I decided to change my route a bit. So, I turned left (west) on Houghton, not knowing exactly what to expect. What I got, almost immediately, was a fairly steep hill to climb. As I reach the top of the hill, I notice that the descent down the back side is at an even greater angle than the incline. After making my way about half way down the hill I look to my right and see a street sign for Sunnywood Rd. It's then that I realize that Sunnywood must run through the neighborhood and exit at Catalina Hwy. That seems like the perfect route for me.
My run continues as I make the turn onto Sunnywood and wind through this quiet neighborhood. Just as I expected, I end up at Catalina Hwy. With just about perfect timing, I make the turn for home.
I have discovered a new route: Catalina to houghton,left on houghton to sunnywood, follow sunnywood through neighborhood and exit on Catalina Hwy, back home.
Jog into my driveway, cutting it close. Gotta get ready for the game.
Friday, September 21, 2007
whoa! that's cold
At Udall for a early morning swim. Into the pool and wow, the water is cold. Better get used to it though, I think this is what to expect at this time of year.
I begin with my standard breast/freestyle combo for 50 yards to get warmed up. Then, zero my watch. Today will be a time trial of sorts. Going to see how fast I can swim 400 yards (that is half the distance of the sprint triathlon swim next month). I hit the stop/start button on my Timex Indiglo and begin. Two-hundred yards in I am feeling good, strong and trying to push myself. Assuming I kept an accurate count, which is always a bit of an issue with me, I complete the last of the 16 lengths and stop the timer on my watch. My watch reads 8.41.86. I'm a little disappointed. I thought I would swim faster than that. It appears that my lack of swimming over the last few weeks has really impacted my time. Well, no panic. I have a few weeks to get my swim times back to where I would like them to be.
I finish off this mornings workout with 200 yards of stroke work using a pull-buoy and 50 yards with the kick board. That gives me a total distance of 650 yards on this swim training session. Time to hop out and start my day. Boy am I ever ready for a weekend. T.G.I.F
I begin with my standard breast/freestyle combo for 50 yards to get warmed up. Then, zero my watch. Today will be a time trial of sorts. Going to see how fast I can swim 400 yards (that is half the distance of the sprint triathlon swim next month). I hit the stop/start button on my Timex Indiglo and begin. Two-hundred yards in I am feeling good, strong and trying to push myself. Assuming I kept an accurate count, which is always a bit of an issue with me, I complete the last of the 16 lengths and stop the timer on my watch. My watch reads 8.41.86. I'm a little disappointed. I thought I would swim faster than that. It appears that my lack of swimming over the last few weeks has really impacted my time. Well, no panic. I have a few weeks to get my swim times back to where I would like them to be.
I finish off this mornings workout with 200 yards of stroke work using a pull-buoy and 50 yards with the kick board. That gives me a total distance of 650 yards on this swim training session. Time to hop out and start my day. Boy am I ever ready for a weekend. T.G.I.F
Thursday, September 20, 2007
Tired and sore
It's kind of late and I just don't think I am going to get any kind of workout in today. So, today will be a rest day. FWIW, my quads and gluts are screaming, most likely from yesterdays lunges. My calves are also sore, probably from jumping rope.
Wednesday, September 19, 2007
It's almost like two-a-days
That's right, my second workout for the day. Working out twice in one day takes me back to high school. It's almost like the way we would start off every Fall. You know it's Fall when you are out on the football field twice a day, doing workouts to prepare for the upcoming season. Ah, those were the days.
Well, this time it's not about football, but it's still a familiar feeling. Once again my daughter is at soccer practice and I can use training to occupy my time. I spend the first 30 minutes just watching practice and trying to decide what I am going to do. I finally settle on sprint work and at 7:00pm I am ready to begin my routine. Six gassers, followed by 100 lunges (50 per leg).
Gassers and lunges took me about 20 minutes. My heart rate is elevated and my breathing shallow. Then I hit the jogging track for a mile run. Complete the one-mile loop in just under 10 minutes. Thirty minute workout complete, and overall I am happy with the effort.
Note: Both knees are a bit sore (although in different places, which is a bit weird). This could be lingering effects of previous days jump rope work. I will definitely ice when I get home tonight.
Well, this time it's not about football, but it's still a familiar feeling. Once again my daughter is at soccer practice and I can use training to occupy my time. I spend the first 30 minutes just watching practice and trying to decide what I am going to do. I finally settle on sprint work and at 7:00pm I am ready to begin my routine. Six gassers, followed by 100 lunges (50 per leg).
Gassers and lunges took me about 20 minutes. My heart rate is elevated and my breathing shallow. Then I hit the jogging track for a mile run. Complete the one-mile loop in just under 10 minutes. Thirty minute workout complete, and overall I am happy with the effort.
Note: Both knees are a bit sore (although in different places, which is a bit weird). This could be lingering effects of previous days jump rope work. I will definitely ice when I get home tonight.
Familiar swim
I skipped the group lunch at Nico's today and made my way to the Morris K. Udall Center instead. Why you ask? Because the Tucson Parks and Recreation center named after Mr. Udall has a pool and that pool has lap swim from 10:00am - 2:30pm each day during the "winter season". It has been too long since I have been in the pool. So, it seems like the perfect time to get a swim workout done.
Kind of like the get-me-over fastball post, the idea of today's swim workout is to just get in and get comfortable. A relatively light and easy workout.
In the pool, right around 1:00. A couple of laps to get warmed up and then I start my workout. Today's workout consists of eight 100s with 30 seconds rest. Followed by two progressive two hundreds. A progressive 200 is the name I have given to the 25 yards slow, 25 yards medium, 25 yards fast and 25 yards faster (then repeat) thing. I'm sure it has an actual name in swim circles, but I don't travel in swim circles, so I don't know what that name is. Hence, I have dubbed it the progressive 200. You might recall this workout is very similar to a swim workout from the Free Swim Coach post. This is where I got the idea.
I finish the training session with two 100s and a cool down. For those of you keeping track at home, that is a total distance of 1400 yards (not including warm-up and cool-down). Total time in the pool was 50 minutes. A nice little workout if I do say so myself.
Kind of like the get-me-over fastball post, the idea of today's swim workout is to just get in and get comfortable. A relatively light and easy workout.
In the pool, right around 1:00. A couple of laps to get warmed up and then I start my workout. Today's workout consists of eight 100s with 30 seconds rest. Followed by two progressive two hundreds. A progressive 200 is the name I have given to the 25 yards slow, 25 yards medium, 25 yards fast and 25 yards faster (then repeat) thing. I'm sure it has an actual name in swim circles, but I don't travel in swim circles, so I don't know what that name is. Hence, I have dubbed it the progressive 200. You might recall this workout is very similar to a swim workout from the Free Swim Coach post. This is where I got the idea.
I finish the training session with two 100s and a cool down. For those of you keeping track at home, that is a total distance of 1400 yards (not including warm-up and cool-down). Total time in the pool was 50 minutes. A nice little workout if I do say so myself.
Tuesday, September 18, 2007
Jump in!
Up early this Tuesday morning with a little strength training on my mind. Once again time is limited, which means I will need to get to the gym, get through my workout and back home quickly. I am going to have to compress this strength training session to about 45 minutes.
It's right around 6:00am when I arrive at Gold's. With no time to waste, I head straight for a 10lb plate. I tend to start almost all of my weight training sessions with a tri stretch, shoulder stretch and shoulder rotation using a 10lb plate. Extremely beneficial, in my opinion.
Once I get my arms and shoulders warmed up, I dive into today's workout.
Chalk it up to a good start to the day. This is the first time I have done any jumprope work in years. Not sure what kind of impact that will have on my knees and ankles. I guess I will know in the morning.
It's right around 6:00am when I arrive at Gold's. With no time to waste, I head straight for a 10lb plate. I tend to start almost all of my weight training sessions with a tri stretch, shoulder stretch and shoulder rotation using a 10lb plate. Extremely beneficial, in my opinion.
Once I get my arms and shoulders warmed up, I dive into today's workout.
- Flat bench dumbbell press: 1x10@50, 4x8@80
- Incline bench dumbbell press: 4x8@50
- Bent-over dumbbell row: 4x10@35
- Bent-over dumbbell reverse flye: 4x10@20
- Dumbbell clean & press: 4x8@35
- Jumprope: 500reps
Monday, September 17, 2007
Technical Difficulties
With all the kids going in so many different directions, sometimes I have to get a bit creative to find the time to complete a workout. Today, for instance, I have to take my son to soccer practice at Old Vail Middle School. The time while he is at practice will be my best opportunity to train today.
I came prepared with my Kayanos and my mp3 player. As the team works on their defense, I take off across the field, out the OVMS back gate and head west down Mary Ann Cleveland Blvd. MAC takes me past Cienega High School and the surrounding housing developments. I'm probably over 3 minutes into my run before I realize that I forgot to start my watch. It's about 5:45pm and I need to make sure I am back before the scheduled practice end-time of 6:30.
With my watch now started, I try to push my pace a little bit. Not really sure how far I am going, or how fast, but I feel pretty good today. This part of MAC has a slight incline and as I crest the hill and reach a bit of a plateau, my watch hits 15 minutes. This is the perfect place to make my turn and head back.
I make my way back down MAC, into the back gate and across the grass of OVMS at about 6:20. Just in time to see they are wrapping up practice. I'm not sure how long it is before I realize I forgot to stop my watch at the end of my run, just like I forgot to start it at the beginning. So, it would appear the theme of toda'y run is technical difficulties. For what it's worth, the watch time was 39:05.
On the ride home, I do my best to calculate the distance ran. Not sure how accurate it is, but I came up with something in the range of 1.8 miles from the OVMS gate to my turn-around point. Which would give me a total distance of 3.6 miles. This seems about right.
Me and my boy make the journey home. The sun is setting, workout complete, soccer practice complete and my son excited that the team chose a name today... Wildcats.
update: I would find out later that my wife also chose the 'captive time' to get her workout done. She walked at Lincoln Park while my daughter was at soccer practice today.
I came prepared with my Kayanos and my mp3 player. As the team works on their defense, I take off across the field, out the OVMS back gate and head west down Mary Ann Cleveland Blvd. MAC takes me past Cienega High School and the surrounding housing developments. I'm probably over 3 minutes into my run before I realize that I forgot to start my watch. It's about 5:45pm and I need to make sure I am back before the scheduled practice end-time of 6:30.
With my watch now started, I try to push my pace a little bit. Not really sure how far I am going, or how fast, but I feel pretty good today. This part of MAC has a slight incline and as I crest the hill and reach a bit of a plateau, my watch hits 15 minutes. This is the perfect place to make my turn and head back.
I make my way back down MAC, into the back gate and across the grass of OVMS at about 6:20. Just in time to see they are wrapping up practice. I'm not sure how long it is before I realize I forgot to stop my watch at the end of my run, just like I forgot to start it at the beginning. So, it would appear the theme of toda'y run is technical difficulties. For what it's worth, the watch time was 39:05.
On the ride home, I do my best to calculate the distance ran. Not sure how accurate it is, but I came up with something in the range of 1.8 miles from the OVMS gate to my turn-around point. Which would give me a total distance of 3.6 miles. This seems about right.
Me and my boy make the journey home. The sun is setting, workout complete, soccer practice complete and my son excited that the team chose a name today... Wildcats.
update: I would find out later that my wife also chose the 'captive time' to get her workout done. She walked at Lincoln Park while my daughter was at soccer practice today.
Sunday, September 16, 2007
Does yard work count?
Well it's Sunday and Sunday is typically a ride day. But, Dan is out this week. Chris bailed on me late last night (I think he has a sore knee). So, my initial thought was that I would ride today anyway. But, then I reconsidered. Decided to sleep in instead.
With no ride today, I had more time this morning and more energy. There are some things I could get done around the house (this will make my wife happy). Yard work and household chores are not exactly a workout, but I wonder how many calories I burned.
Here is my list of today's chores, with my guess at calories burned (fwiw, I have no idea how accurate or inaccurate my guesses are).
Today's tasks:
making family breakfast (25 calories)
{Bacon, eggs, biscuits and country potatoes; if you were wondering}
fix cable (50 calories)
clean out garage (150 calories)
move storage boxes to shed (200 calories)
mow lawn (200 calories)
If those numbers seem high to you, I agree. They seem high to me too. Anyway, that is the extent of today's caloric output. Other than that, it's watching NFL football and posting blog entries. Caloric output for those activities would have to be negligible.
With no ride today, I had more time this morning and more energy. There are some things I could get done around the house (this will make my wife happy). Yard work and household chores are not exactly a workout, but I wonder how many calories I burned.
Here is my list of today's chores, with my guess at calories burned (fwiw, I have no idea how accurate or inaccurate my guesses are).
Today's tasks:
making family breakfast (25 calories)
{Bacon, eggs, biscuits and country potatoes; if you were wondering}
fix cable (50 calories)
clean out garage (150 calories)
move storage boxes to shed (200 calories)
mow lawn (200 calories)
If those numbers seem high to you, I agree. They seem high to me too. Anyway, that is the extent of today's caloric output. Other than that, it's watching NFL football and posting blog entries. Caloric output for those activities would have to be negligible.
Saturday, September 15, 2007
Quick run
This time of year all my family's Saturdays are filled with soccer. Today is no exception. With our first soccer game at 8:00am, any workout I am going to do this morning, I need to do quickly.
With that in mind, I pull on my Asics and head for the door. It's 6:30am and time allotted for this run is less than 30 minutes. So, I have decided to run a shorter route and push the pace a bit. I wonder how quickly I can make it from my place to the 4-way stop at Houghton and back (just over 2 miles).
As I get going, I feel pretty good (but not great). Music is loud, pace is fast and my breathing is hard. Climbing the hill up to Houghton is hard. Trying to do it quickly is even harder.
I reach Houghton 11.5 minutes into the run. Jog across Catalina Hwy and begin the return leg home. Still trying to push the pace as best I can, I reach the end of the run 22 minutes and 13 seconds after I started. It's almost 7:00am and I don't really have any time to stretch. It's going to be a quick shower and off to the first soccer game of the season. From Tri Chill to Coach Hill. Wish me luck. :-)
Quick run
With that in mind, I pull on my Asics and head for the door. It's 6:30am and time allotted for this run is less than 30 minutes. So, I have decided to run a shorter route and push the pace a bit. I wonder how quickly I can make it from my place to the 4-way stop at Houghton and back (just over 2 miles).
As I get going, I feel pretty good (but not great). Music is loud, pace is fast and my breathing is hard. Climbing the hill up to Houghton is hard. Trying to do it quickly is even harder.
I reach Houghton 11.5 minutes into the run. Jog across Catalina Hwy and begin the return leg home. Still trying to push the pace as best I can, I reach the end of the run 22 minutes and 13 seconds after I started. It's almost 7:00am and I don't really have any time to stretch. It's going to be a quick shower and off to the first soccer game of the season. From Tri Chill to Coach Hill. Wish me luck. :-)
Quick run
Friday, September 14, 2007
Irresponsible parents and lazy kids
The teachers at my kid's school are unhappy with their contract for the year. As a result, they have decided to stage a 'sick out'. For me, that means an increased level of stress on my wife, my kids and me.
My eldest called from high school and said that none of her teachers came to school today, so would it be alright if she came home. I had no problem with this. No point in my kid staying at school with no teachers, just administrators waiting for the school day to end.
So, my wife went down to the school to pick her up. As my wife is in the office, signing our daughter out of school, the office secretary starts chastising her on "irresponsible parents and lazy kids these days who go home for now reason". Now, I am the first to wonder about the attitude of kids these days, but this is not the situation which you call my (or my wife's) parenting, or our kids work-ethic, into question. My wife called be, extremely upset (she had every reason to be). Just another way these people are making my life today difficult.
This is TriVida, and not a place where I will vent my frustration about TUSD and the education of my children (suffice it to say that I am unhappy). But, more than anything, the events of the day drained my of all desire to train. So, this will go down as another day off.
My eldest called from high school and said that none of her teachers came to school today, so would it be alright if she came home. I had no problem with this. No point in my kid staying at school with no teachers, just administrators waiting for the school day to end.
So, my wife went down to the school to pick her up. As my wife is in the office, signing our daughter out of school, the office secretary starts chastising her on "irresponsible parents and lazy kids these days who go home for now reason". Now, I am the first to wonder about the attitude of kids these days, but this is not the situation which you call my (or my wife's) parenting, or our kids work-ethic, into question. My wife called be, extremely upset (she had every reason to be). Just another way these people are making my life today difficult.
This is TriVida, and not a place where I will vent my frustration about TUSD and the education of my children (suffice it to say that I am unhappy). But, more than anything, the events of the day drained my of all desire to train. So, this will go down as another day off.
Thursday, September 13, 2007
Coaching workout?
More work leads to another day without training. It looks like it's possible that this will be just one of those weeks where there are not enough hours in the day.
I did spend two hours coaching soccer tonight. I wonder how many calories per hour I burn while coaching?
I did spend two hours coaching soccer tonight. I wonder how many calories per hour I burn while coaching?
Wednesday, September 12, 2007
Get-me-over fastball
I've been so busy with work and soccer this week that I haven't been able to train the last two days. I think I am starting to feel the effects (willing to concede this could be 0% physical and 100% psychological). Nevertheless, I am determined to get a workout in today. Even if it's a short one.
So, it's 5:00pm and I need to leave by 6:00pm to take my daughter to TVSC soccer practice. Followed by an AYSO meeting which probably won't get over until after 9:00pm. So, it's now or never for today's workout.
Not to worry, I should be able to get a quick 3-miler in before I need to get ready to go. It's been a while since I have worn the ASICS Kayano's, so I pull them out of the closet and lace them up. Then find a pair of shorts to wear. You know, I really should keep track of the shorts I like to run in. There are some which I think would be good, then I get out, get going, and hate them. Inevitably, I don't recall which ones they were and I end up doing the same thing all over again. dumb. Today I pull out a pair of the grey mesh Old Navy's, these should be good (I hope).
At about 5:15pm I am out the door and on my way. music is good, weather is great. Only five minutes in and this run is hard. I feel heavy and sluggish and even though I'm not sure what my pace is, it has to be slow. I reach the turn-around point at Sunnywood 17:30 into the run. Yep, slow. But, I'm working and I feel good about that.
This run is like a get-me-over fastball. You know the time when the pitcher gets down in the count, and you just need something good to work from. A new starting point. At that point, he is not looking to throw the best pitch in the world, just something to get over the plate for a strike. Something to build on. Today's run was my get-me-over fastball.
I stride into my driveway just under 35 minutes (34:57:32) after I left. Not much time before I have to go. Just enough time for a quick cool down walk and stretch. This workout wasn't especially pretty, but it was good.
So, it's 5:00pm and I need to leave by 6:00pm to take my daughter to TVSC soccer practice. Followed by an AYSO meeting which probably won't get over until after 9:00pm. So, it's now or never for today's workout.
Not to worry, I should be able to get a quick 3-miler in before I need to get ready to go. It's been a while since I have worn the ASICS Kayano's, so I pull them out of the closet and lace them up. Then find a pair of shorts to wear. You know, I really should keep track of the shorts I like to run in. There are some which I think would be good, then I get out, get going, and hate them. Inevitably, I don't recall which ones they were and I end up doing the same thing all over again. dumb. Today I pull out a pair of the grey mesh Old Navy's, these should be good (I hope).
At about 5:15pm I am out the door and on my way. music is good, weather is great. Only five minutes in and this run is hard. I feel heavy and sluggish and even though I'm not sure what my pace is, it has to be slow. I reach the turn-around point at Sunnywood 17:30 into the run. Yep, slow. But, I'm working and I feel good about that.
This run is like a get-me-over fastball. You know the time when the pitcher gets down in the count, and you just need something good to work from. A new starting point. At that point, he is not looking to throw the best pitch in the world, just something to get over the plate for a strike. Something to build on. Today's run was my get-me-over fastball.
I stride into my driveway just under 35 minutes (34:57:32) after I left. Not much time before I have to go. Just enough time for a quick cool down walk and stretch. This workout wasn't especially pretty, but it was good.
Tuesday, September 11, 2007
More Recovery
It's late... really late, and as you can tell, I didn't get any training in today. Not from lack of desire though. I have been trying to find time to get my workout in, but it's just not happening today. I have spent every free moment working on the website for my children's soccer organization. I've made a lot of progress, but I'm not done yet. So, today is a lost training day. I will have to make up for it later in the week.
Monday, September 10, 2007
Recovery
Yesterday's ride left me drained. I slept great last night. Even slept in a little bit this morning (kind of rare for me). But, reality is, I'm still a little tired today. So, no training.
My appetite is still going crazy. Sounds like we are headed to El Sur for lunch. Just going to take it slow and easy today. Enjoy a break.
My appetite is still going crazy. Sounds like we are headed to El Sur for lunch. Just going to take it slow and easy today. Enjoy a break.
Sunday, September 9, 2007
200+ miles and 1 flat
Nice and early Sunday morning. It's just before 6am and I'm almost ready for today's 1/2 century ride. As the sun begins to rise, I can see the light of day through the living room windows. I have all my gear, now I need to check my ride supplies. Two water bottles, two spare tubes (into a jersey pocket), one Vanilla Accel Gel and one Espresso Love GU Energy Gel for in-ride nutrition (into a different jersey pocket) and finally, 3 or 4 tissue and the mp3 player in the final jersey pocket.
No time for coffee this morning. Instead, I am drinking water and munching on a Vanilla Crisp PowerBar. In reality, I only eat about half of the PowerBar. The other half goes in my "nutrition pocket" with the gels.
So, looks like I am almost ready. The only thing left to do is go and check the air in my tires. While I am outside checking tire pressure, it appears as though I missed a call from Chris. Oops! I was outside and didn't hear the phone ring, but I bet my wife did. Anyway, the message is exactly what I expected. Just a heads-up to let me know that Dan was there and that they are on their way.
It's not quite 6:30 when I see Chris and Dan roll into the driveway. So, here we go. Looks like this big ride is really going to happen.
As it turns out, it's going to be a few more minutes before we leave. Tom was running a bit late and is going to meet us at my house. We don't have to wait long, as Tom rolls up about five minutes later. So now, the gang is all here and we are ready to go.
We head south on Catalina Hwy and I think to myself. Wow, we kind of look like a team. Four guys on road bikes is kind of impressive. It's kind of a leisurely pace to start. Chris and Tom are paired off in front while Dan and I ride just behind. These guy's rode from Dan's place so they are all ready warmed up. I will need a mile or two to get there.
We make the turn and head east on Tanque Verde, over the bridge and make our way towards Sabino Canyon Rd. As we pass by Udall Park, we see another "team" of three guys riding. Chris and Tom passed them and they gave 'chase'. North on Sabino Canyon and the other team of guys was still with us. Our ride continued past Cloud, past River and we bare right on Sabino Canyon and make the climb up Sabino Mountain. Just on the other side of Sabino Mountain, somewhere around Snyder, I lost sight of the other group (I think they turned off). As we approach the Sabino Canyon and Sunrise intersection, Chris and Tom have come to a stop. Looks like it's time for the first water break.
We spend a couple of minutes here drinking and resting. Time to head west on Sunrise. As is the case with most re-starts, pace is a little slow to begin. This gives us time to talk a little college football (Oregon looked good. Notre Dame and Michigan looked awful). As we pass the Ventana Canyon entrance, it's not long before we get into the rolling-hills of Sunrise. The up and down nature of the road is pretty consistent all the way until we reach Campbell and make a right turn, right by La Encantada shopping center. Apparently, we are headed to Dan's folks place. Not exactly sure where it is, which means I need to stay close to Dan.
A couple more turns (and an extremely steep downhill) and we are pulling into a driveway. Yep, Dan's (and Tom's, of course) parents house. we hang out in the driveway for a few minutes and then, go in to get some water/ice refills from Dan's mom. This was my first time meeting Mrs. Sivilli. She was a very nice lady, with no complaints about fat guys in bike shoes (i.e. ME), click-clacking around her kitchen. I didn't look at my watch when we arrived, but I think we spend about 20 minutes here. This serves at the turn-around point for our ride.
It's not too hot yet, and I feel pretty good. Dan had some Strawberry Clif Shot Bloks and I tried one while we were stopped. Tasty! Rested and re-fueled, we make our way back to Sunrise (I think it may actually be Skyline at this point. Not exactly sure where it changes) and begin the rolling-hill journey back the way we came.
As we pass La Paloma and just before we get to Catalina Foothills H.S. we pass a couple of other riders. One stays with me for a while and wants to talk about the ride. He ask where we have been and where we are headed. Then he tells me that they are on their way back from a ride out to Ina. The conversation was short and very bikeguy-ey. My newfound bike mate wished us well and made his turn onto Swan. We continued on.
Down Sunrise toward Sabino Canyon. At one point, I lost sight of Dan behind me. Had to stop and make sure he didn't get caught by a traffic light or something. Nope, there he is. Chris and Tom are waiting at the Sabino Canyon intersection, but no real stop here. We continue on down Sabino Canyon, over Sabino Mountain and bare left at the North Kolb split, heading toward Tanque Verde.
Dan and I have done this ride before, and this turn from Sabino Canyon onto Tanque Verde is the worst part. Three left turn lanes, crossing two lanes of traffic to get to the left turn lane and just a general high volume of traffic. This morning, however, it was not too bad. Still early enough that traffic was lighter than normal.
While riding west on Tanque Verde, there is a slow and steady climb out of Tanque Verde wash, just after crossing the bridge. That gets us to Catalina Hwy where we hang a left and head north. Up to this point, I'm doing good and feeling fine. I'm not sure if its psychological, but all that changes as we pass by my street. I just got incredibly tired. A few hundred yards earlier, Dan asked if I was going to continue on with them, or just head home. I will continue I said, but I felt great at the time. If he had asked about 2 minutes later, the answer might have been different. In any case, it's too late now. We have passed my street and I am committed to completing this 50+ mile ride.
We make the turn on Prince and head north. Chris and Tom are quite a ways out in front (I have actually lost sight of them). I am trailing Dan. A few minutes after we pass Houghton, Dan pulls off to the side of the road, saying that he needs a break. I continue on for now, I would like to catch Chris and Tom so that I can have them stop for a group water/rest break.
Chris and Tom are waiting at the Prince/Melpomene intersection. I tell them that Dan is coming behind me and I need a break. At this point, it is officially HOT! We find a shady tree off to the side of the road and camp out under it. I'm nearly drained at this point and not to help matters, running extremely low on water. With my energy level down (and the fact that we are over three hours into a ride), it seems like the perfect time for one of my gels. So I reach into my nutrition pocket, and pull out the Vanilla Accel Gel. As I down the gel, we discuss the specifics of the remainder of the ride. Besides the stop at Dan's parents place, this is clearly the longest break of the ride.
Eventually, everyone is ready and we head out again. South on Melpomene to Ft. Lowell. Then east on Ft. Lowell to Conestoga. Conestoga winds it's way south and ends at Tanque Verde. The short jog west on Tanque Verde to Tanque Verde loop. The ride on TVL is not too bad. Lots of tree coverage for shade and the air seems cooler as we pass through the riverbed.
From TVL, Dan and I make the right turn onto Speedway and we will go left on Ridgeside. Once again, we have lost sight of Chris and Tom. But, just as we turn onto Ridgeside, we see Tom. He has gotten a flat and is replacing his tube. I hit him with one of the customary "got everything you need?" lines as I slowly pass by (I'm tired enough that everything I do at this point, I do slowly). Dan and I slow and circle for a bit. But Tom says to go ahead and he will catch up.
So, once again, I begin the Ridgeside climb towards Broadway. Every few minutes, I glance down at my cyclocomputer. My average speed at this point, fluctuates between 5 and 8 mph. Like I said, everything is done slowly. As I reach Broadway, I HAVE to stop. No sign of Chris, Dan and Tom are behind me somewhere, and I need a break. I drag my bike under a little Mesquite tree and in front of a bush. Whatever I can do to get out of the sun at this point. I'm there leaning over my bike, eyes closed for about 5 minutes before Dan rolls up. Deciding that I have found a good location for a break, he joins me under the shade of the Mesquite. Not too long after that, Tom arrives.
We take a couple more minutes to collect ourselves, and then we begin again. At this point, I am 40+ miles into this ride (Dan and Tom are 45+). It's damn hot, everyone (except maybe Tom) is tired, but we are almost done. Less than 5 miles to Dan's place. The climb from Broadway to 22nd on Ridgeside seems to be even more steep and winding than I remember. I reach and make the left onto 22nd (still no sign of Baker). Down 22nd to Melpomene and head south.
I'm completely out of water. Was going to stop at Chris's for water and rest, but Dan and Tom kept moving and Dan's house is close enough that I think I will just refuel there. I make it to Old Spanish Trail, and enjoy a bit of a downhill as OST heads west toward Houghton. Past Houghton, down to 29th and finally Dan's street.
Dan and Tom have reached the end of the day's ride (and if I can get someone to give me a ride home, perhaps I have as well). I ask Dan for some water and a sit down. The water at Dan's is cold and he has the Eagles v. Packers game on the tube. I'm not sure I want to move from this chair anytime soon. I down two water bottles of some of the best water I have ever tasted and I'm feeling MUCH better. Enough so, that I decide I will make the ride home. So, about 20 minutes after arriving at Dan's, I exit for the last 7.5 mile stretch to home.
Riding, but still not moving very fast, I make my way north on Houghton to Tanque Verde. West on TV to Catalina Hwy, and the last straight away, on Catalina Hwy. As I pull into my driveway, in addition to exhaustion, a great sense of accomplishment washes over me. The distance on my cyclocomputer flashes 52 miles. This is the longest single ride I have ever completed. AND, probably the hardest. FWIW, kind of amazing, given our history, that all totaled we rode over 200 miles and only the one flat tire for Tom.
No matter how much I want to, sleep is not in my immediate future. It's late already, after 11:00, and I have things I have to do today. So, I shower and take my wife to Poco & Mom's for lunch. Then errands which include a trip to Sports Authority for a new set of soccer boots, shinguards and ball for my son. When we get back home, I really need to work on the AYSO Region 217 webpage, but that is not going to happen just yet. A nap is in order as I crash on the bed.
For the rest of the day, I can't seem to eat or drink enough. Dan would ask me later how many calories I think we burned on that ride. I have no idea, but whatever the number, it was A LOT.
What a day. What a ride. So, if this is what happens when we ride 50+ miles, I wonder if Chris still wants to do the whole 109 of El Tour De Tucson.
Today's ride link
No time for coffee this morning. Instead, I am drinking water and munching on a Vanilla Crisp PowerBar. In reality, I only eat about half of the PowerBar. The other half goes in my "nutrition pocket" with the gels.
So, looks like I am almost ready. The only thing left to do is go and check the air in my tires. While I am outside checking tire pressure, it appears as though I missed a call from Chris. Oops! I was outside and didn't hear the phone ring, but I bet my wife did. Anyway, the message is exactly what I expected. Just a heads-up to let me know that Dan was there and that they are on their way.
It's not quite 6:30 when I see Chris and Dan roll into the driveway. So, here we go. Looks like this big ride is really going to happen.
As it turns out, it's going to be a few more minutes before we leave. Tom was running a bit late and is going to meet us at my house. We don't have to wait long, as Tom rolls up about five minutes later. So now, the gang is all here and we are ready to go.
We head south on Catalina Hwy and I think to myself. Wow, we kind of look like a team. Four guys on road bikes is kind of impressive. It's kind of a leisurely pace to start. Chris and Tom are paired off in front while Dan and I ride just behind. These guy's rode from Dan's place so they are all ready warmed up. I will need a mile or two to get there.
We make the turn and head east on Tanque Verde, over the bridge and make our way towards Sabino Canyon Rd. As we pass by Udall Park, we see another "team" of three guys riding. Chris and Tom passed them and they gave 'chase'. North on Sabino Canyon and the other team of guys was still with us. Our ride continued past Cloud, past River and we bare right on Sabino Canyon and make the climb up Sabino Mountain. Just on the other side of Sabino Mountain, somewhere around Snyder, I lost sight of the other group (I think they turned off). As we approach the Sabino Canyon and Sunrise intersection, Chris and Tom have come to a stop. Looks like it's time for the first water break.
We spend a couple of minutes here drinking and resting. Time to head west on Sunrise. As is the case with most re-starts, pace is a little slow to begin. This gives us time to talk a little college football (Oregon looked good. Notre Dame and Michigan looked awful). As we pass the Ventana Canyon entrance, it's not long before we get into the rolling-hills of Sunrise. The up and down nature of the road is pretty consistent all the way until we reach Campbell and make a right turn, right by La Encantada shopping center. Apparently, we are headed to Dan's folks place. Not exactly sure where it is, which means I need to stay close to Dan.
A couple more turns (and an extremely steep downhill) and we are pulling into a driveway. Yep, Dan's (and Tom's, of course) parents house. we hang out in the driveway for a few minutes and then, go in to get some water/ice refills from Dan's mom. This was my first time meeting Mrs. Sivilli. She was a very nice lady, with no complaints about fat guys in bike shoes (i.e. ME), click-clacking around her kitchen. I didn't look at my watch when we arrived, but I think we spend about 20 minutes here. This serves at the turn-around point for our ride.
It's not too hot yet, and I feel pretty good. Dan had some Strawberry Clif Shot Bloks and I tried one while we were stopped. Tasty! Rested and re-fueled, we make our way back to Sunrise (I think it may actually be Skyline at this point. Not exactly sure where it changes) and begin the rolling-hill journey back the way we came.
As we pass La Paloma and just before we get to Catalina Foothills H.S. we pass a couple of other riders. One stays with me for a while and wants to talk about the ride. He ask where we have been and where we are headed. Then he tells me that they are on their way back from a ride out to Ina. The conversation was short and very bikeguy-ey. My newfound bike mate wished us well and made his turn onto Swan. We continued on.
Down Sunrise toward Sabino Canyon. At one point, I lost sight of Dan behind me. Had to stop and make sure he didn't get caught by a traffic light or something. Nope, there he is. Chris and Tom are waiting at the Sabino Canyon intersection, but no real stop here. We continue on down Sabino Canyon, over Sabino Mountain and bare left at the North Kolb split, heading toward Tanque Verde.
Dan and I have done this ride before, and this turn from Sabino Canyon onto Tanque Verde is the worst part. Three left turn lanes, crossing two lanes of traffic to get to the left turn lane and just a general high volume of traffic. This morning, however, it was not too bad. Still early enough that traffic was lighter than normal.
While riding west on Tanque Verde, there is a slow and steady climb out of Tanque Verde wash, just after crossing the bridge. That gets us to Catalina Hwy where we hang a left and head north. Up to this point, I'm doing good and feeling fine. I'm not sure if its psychological, but all that changes as we pass by my street. I just got incredibly tired. A few hundred yards earlier, Dan asked if I was going to continue on with them, or just head home. I will continue I said, but I felt great at the time. If he had asked about 2 minutes later, the answer might have been different. In any case, it's too late now. We have passed my street and I am committed to completing this 50+ mile ride.
We make the turn on Prince and head north. Chris and Tom are quite a ways out in front (I have actually lost sight of them). I am trailing Dan. A few minutes after we pass Houghton, Dan pulls off to the side of the road, saying that he needs a break. I continue on for now, I would like to catch Chris and Tom so that I can have them stop for a group water/rest break.
Chris and Tom are waiting at the Prince/Melpomene intersection. I tell them that Dan is coming behind me and I need a break. At this point, it is officially HOT! We find a shady tree off to the side of the road and camp out under it. I'm nearly drained at this point and not to help matters, running extremely low on water. With my energy level down (and the fact that we are over three hours into a ride), it seems like the perfect time for one of my gels. So I reach into my nutrition pocket, and pull out the Vanilla Accel Gel. As I down the gel, we discuss the specifics of the remainder of the ride. Besides the stop at Dan's parents place, this is clearly the longest break of the ride.
Eventually, everyone is ready and we head out again. South on Melpomene to Ft. Lowell. Then east on Ft. Lowell to Conestoga. Conestoga winds it's way south and ends at Tanque Verde. The short jog west on Tanque Verde to Tanque Verde loop. The ride on TVL is not too bad. Lots of tree coverage for shade and the air seems cooler as we pass through the riverbed.
From TVL, Dan and I make the right turn onto Speedway and we will go left on Ridgeside. Once again, we have lost sight of Chris and Tom. But, just as we turn onto Ridgeside, we see Tom. He has gotten a flat and is replacing his tube. I hit him with one of the customary "got everything you need?" lines as I slowly pass by (I'm tired enough that everything I do at this point, I do slowly). Dan and I slow and circle for a bit. But Tom says to go ahead and he will catch up.
So, once again, I begin the Ridgeside climb towards Broadway. Every few minutes, I glance down at my cyclocomputer. My average speed at this point, fluctuates between 5 and 8 mph. Like I said, everything is done slowly. As I reach Broadway, I HAVE to stop. No sign of Chris, Dan and Tom are behind me somewhere, and I need a break. I drag my bike under a little Mesquite tree and in front of a bush. Whatever I can do to get out of the sun at this point. I'm there leaning over my bike, eyes closed for about 5 minutes before Dan rolls up. Deciding that I have found a good location for a break, he joins me under the shade of the Mesquite. Not too long after that, Tom arrives.
We take a couple more minutes to collect ourselves, and then we begin again. At this point, I am 40+ miles into this ride (Dan and Tom are 45+). It's damn hot, everyone (except maybe Tom) is tired, but we are almost done. Less than 5 miles to Dan's place. The climb from Broadway to 22nd on Ridgeside seems to be even more steep and winding than I remember. I reach and make the left onto 22nd (still no sign of Baker). Down 22nd to Melpomene and head south.
I'm completely out of water. Was going to stop at Chris's for water and rest, but Dan and Tom kept moving and Dan's house is close enough that I think I will just refuel there. I make it to Old Spanish Trail, and enjoy a bit of a downhill as OST heads west toward Houghton. Past Houghton, down to 29th and finally Dan's street.
Dan and Tom have reached the end of the day's ride (and if I can get someone to give me a ride home, perhaps I have as well). I ask Dan for some water and a sit down. The water at Dan's is cold and he has the Eagles v. Packers game on the tube. I'm not sure I want to move from this chair anytime soon. I down two water bottles of some of the best water I have ever tasted and I'm feeling MUCH better. Enough so, that I decide I will make the ride home. So, about 20 minutes after arriving at Dan's, I exit for the last 7.5 mile stretch to home.
Riding, but still not moving very fast, I make my way north on Houghton to Tanque Verde. West on TV to Catalina Hwy, and the last straight away, on Catalina Hwy. As I pull into my driveway, in addition to exhaustion, a great sense of accomplishment washes over me. The distance on my cyclocomputer flashes 52 miles. This is the longest single ride I have ever completed. AND, probably the hardest. FWIW, kind of amazing, given our history, that all totaled we rode over 200 miles and only the one flat tire for Tom.
No matter how much I want to, sleep is not in my immediate future. It's late already, after 11:00, and I have things I have to do today. So, I shower and take my wife to Poco & Mom's for lunch. Then errands which include a trip to Sports Authority for a new set of soccer boots, shinguards and ball for my son. When we get back home, I really need to work on the AYSO Region 217 webpage, but that is not going to happen just yet. A nap is in order as I crash on the bed.
For the rest of the day, I can't seem to eat or drink enough. Dan would ask me later how many calories I think we burned on that ride. I have no idea, but whatever the number, it was A LOT.
What a day. What a ride. So, if this is what happens when we ride 50+ miles, I wonder if Chris still wants to do the whole 109 of El Tour De Tucson.
Today's ride link
Saturday, September 8, 2007
Rest and prepare
I spent most of the day trying to figure out if I was going to train today and if so, what was I going to do? I didn't get a swim in this week and that might be a good and relatively easy thing to accomplish.
But, in the end, my legs are still a little sore and I decide to spend most of the day watching college football and relaxing. I don't feel too bad though because we have a 50+ mile ride scheduled for tomorrow morning. That is definitely going to be a challenging workout.
But, in the end, my legs are still a little sore and I decide to spend most of the day watching college football and relaxing. I don't feel too bad though because we have a 50+ mile ride scheduled for tomorrow morning. That is definitely going to be a challenging workout.
Friday, September 7, 2007
Outta gasser
It's Friday afternoon and I am waffling. Got most of my work done for the day, and I was considering and afternoon training session. But, it's still kind of hot oustside and not sure I want to go out an run in this heat.
In the end, my goal-oriented side wins out and I lace up my Adidas University TR turf shoes for a little fast-twitch work. I make the short drive down Harrison to McDonald park (looks like the Sabino cross-country team is here, doing a little speed-work as well).
I gingerly jog across the soccer field, looking for a good place to "do my thing". I notice that my legs are not necessarily sore, but a little tired from lifting this morning.
There is about a 40-yard space between the end-line of the soccer field, and the fence of the baseball field. The grass is a little long, but this should be a good place to run. It's gasser time. And, FWIW, I don't think I have done gassers since I was in high school.
For those who never got to experience the joy of the gasser. It's simply a series of runs within a well-defined space (say, 40 yards). So, you start at one side (we'll call it point A), run to the other (we'll call this point B), touch the ground with your hand, run back to your original starting point (A), again touch the ground with your hand, back to point B, once again touching the ground with your hand and finally back to point A and the finish. That is 1 rep!
So essentially, it's 4 times back and forth to complete one gasser. FUN huh?
Today's workout called for 6 gassers. So, I ran 6 x 40 yrd gassers. I'm sure that my heart rate has been this high and I'm sure that I have been this out of breath before, but I don't recall when. OMG... I'm dieing here. Eventually, I get my heart rate and breathing under control.
I do some general feel and form work to finish off the day, 5 x 50-yard half speed run, walk back. Sounds easy, but still elevating my heart rate and heavy breathing.
It's been a long time since I have done anything like this. My form is a little awkward and I just don't feel comfortable sprinting. It will probably take a little while and some more workouts for this to come back to me. I'll keep at it though, 'cause that is just what I do.
In the end, my goal-oriented side wins out and I lace up my Adidas University TR turf shoes for a little fast-twitch work. I make the short drive down Harrison to McDonald park (looks like the Sabino cross-country team is here, doing a little speed-work as well).
I gingerly jog across the soccer field, looking for a good place to "do my thing". I notice that my legs are not necessarily sore, but a little tired from lifting this morning.
There is about a 40-yard space between the end-line of the soccer field, and the fence of the baseball field. The grass is a little long, but this should be a good place to run. It's gasser time. And, FWIW, I don't think I have done gassers since I was in high school.
For those who never got to experience the joy of the gasser. It's simply a series of runs within a well-defined space (say, 40 yards). So, you start at one side (we'll call it point A), run to the other (we'll call this point B), touch the ground with your hand, run back to your original starting point (A), again touch the ground with your hand, back to point B, once again touching the ground with your hand and finally back to point A and the finish. That is 1 rep!
So essentially, it's 4 times back and forth to complete one gasser. FUN huh?
Today's workout called for 6 gassers. So, I ran 6 x 40 yrd gassers. I'm sure that my heart rate has been this high and I'm sure that I have been this out of breath before, but I don't recall when. OMG... I'm dieing here. Eventually, I get my heart rate and breathing under control.
I do some general feel and form work to finish off the day, 5 x 50-yard half speed run, walk back. Sounds easy, but still elevating my heart rate and heavy breathing.
It's been a long time since I have done anything like this. My form is a little awkward and I just don't feel comfortable sprinting. It will probably take a little while and some more workouts for this to come back to me. I'll keep at it though, 'cause that is just what I do.
Friday morning iron
As the days get shorter and sunrise keeps getting later, its going to be hard to find ways to train on weekday mornings ( I may have said this before). 5:30 this morning, on my way to the gym, and it's still completely dark outside.
The good thing about weight training is that I can do it regardless of the time of day, no daylight required. The bad thing, as it were, is having to take a 15 minute drive to the gym to do it (I KNOW I have complained about this before).
Once again, since the number of lifting sessions per week is limited, I will work on training multiple body parts in this session. I start with a little bit of leg work. The crucial thing here is to not overdue it. It's been a while since I have trained legs, and the legs, with all the large muscle groups, is the area most prone to DOMS. It's already Friday and if I go to heavy I will be sore for the next two days and not be ready for the big ride planned for Sunday.
Here is today's workout. You will notice some legs, chest and bis work.
Cleans: 4 x 4 @ 135
V squat: 1 x 8 @ 135, 3 x 8 @ 185
Barbell curls: 4 x 10 @ 65
Bench press: 4 x 8 @ 185
Dumbbell curls: 2 x 8 @ 30, 2 x 8 @ 35
Pushups: 4 x 15
Bosu Ball squats: 4 x 10
Approaching 6:45am and I am wrapping up today's training session. It was nice to get some work in, especially to work out some of the soreness from Tuesday's workout.
The good thing about weight training is that I can do it regardless of the time of day, no daylight required. The bad thing, as it were, is having to take a 15 minute drive to the gym to do it (I KNOW I have complained about this before).
Once again, since the number of lifting sessions per week is limited, I will work on training multiple body parts in this session. I start with a little bit of leg work. The crucial thing here is to not overdue it. It's been a while since I have trained legs, and the legs, with all the large muscle groups, is the area most prone to DOMS. It's already Friday and if I go to heavy I will be sore for the next two days and not be ready for the big ride planned for Sunday.
Here is today's workout. You will notice some legs, chest and bis work.
Cleans: 4 x 4 @ 135
V squat: 1 x 8 @ 135, 3 x 8 @ 185
Barbell curls: 4 x 10 @ 65
Bench press: 4 x 8 @ 185
Dumbbell curls: 2 x 8 @ 30, 2 x 8 @ 35
Pushups: 4 x 15
Bosu Ball squats: 4 x 10
Approaching 6:45am and I am wrapping up today's training session. It was nice to get some work in, especially to work out some of the soreness from Tuesday's workout.
Thursday, September 6, 2007
Rest, and a toast
Still just recovering from whatever was wrong with me yesterday. I'm sure it was mostly due to lack of sleep, but I still feel a little "off". So, I'm going to give it another day before I get back to training. The last thing I need is to get sick or hurt.
FWIW, I slept well last night. At this point I can find no pattern to my insomnia. Although I want to know why and how, I must admit, that if it would just go away and not come back, I would be happy, despite not understanding it.
I wonder if it has anything to do with diet? Not sure, but regardless, I should eat better.
Raise your glass. Here's to hoping that tomorrow is a better day. A training day.
FWIW, I slept well last night. At this point I can find no pattern to my insomnia. Although I want to know why and how, I must admit, that if it would just go away and not come back, I would be happy, despite not understanding it.
I wonder if it has anything to do with diet? Not sure, but regardless, I should eat better.
Raise your glass. Here's to hoping that tomorrow is a better day. A training day.
Wednesday, September 5, 2007
Eggo's @ 2am
Had trouble sleeping again last night. Got up at about 1:30am and wandered into the living room for some TV time. Once again my stomach is just, not right. These sleep and stomach issues are very annoying.
After sitting on the couch for about 30 minutes, I got up and dropped a couple of frozen waffles into the toaster(Homestyle. I don't like the blueberry). Hoping that some good ol' fashion carbs would help to settle my stomach. It helped a little (I think).
As was detained the last go-around with sleeplessness, show selection at 2am is slim. You can only watch SportCenter so man times. I spent 2 or 3 hours on that couch, before I finally went back to bed and lay there until I fell asleep.
As is to be expected, I felt awful the rest of the day. Persistent stomach issues, head in a fog. This day can not get over fast enough. Needless to say, no training today. going to try and get some sleep tonight and hopefully feel significantly better in the morning.
After sitting on the couch for about 30 minutes, I got up and dropped a couple of frozen waffles into the toaster(Homestyle. I don't like the blueberry). Hoping that some good ol' fashion carbs would help to settle my stomach. It helped a little (I think).
As was detained the last go-around with sleeplessness, show selection at 2am is slim. You can only watch SportCenter so man times. I spent 2 or 3 hours on that couch, before I finally went back to bed and lay there until I fell asleep.
As is to be expected, I felt awful the rest of the day. Persistent stomach issues, head in a fog. This day can not get over fast enough. Needless to say, no training today. going to try and get some sleep tonight and hopefully feel significantly better in the morning.
Tuesday, September 4, 2007
Gold's, I barely know you anymore
I've been so focused on the swim, bike and run that I have almost completely neglected my strength training. There was a point a few months ago that I was lifting weights 6 days a week. Now, it's been more than eight weeks since I have even been to the gym to lift. That, is NOT GOOD!
So, this morning, I am going to change all that. Seems like the perfect time (it's still dark outside. Since the days are getting shorter, it's harder to workout in the morning). I have to be done with my morning workout in time to take my daughter to 7:30 volleyball practice. So at 5:15, I'm up and out. Get to the gym by 5:30 and that gives me an hour and fifteen minutes to get a good lifting session in (need to leave by 6:45 in order to make it home by 7:00).
Like I said before, its been a wile since I lifted. And, since I know I'm going to be sore for the next day (or two), the idea is to just get in and get a good all-around workout. Not worried about going heavy. Experience note: when starting a lifting program for the first time, or re-starting after a long layoff, ease into it. Low weight, lots of compound movements, let your body get used to the stress of resistance training.
Like a kid who found a favorite toy which had been misplaced months before, I enthusiastically worked through an upper body program: Chest, Back, bis, tris and shoulders. Now I remember why I love this stuff so much. Nothing like and elevated heart rate and a good muscle pump.
So, here is my routine from my first day back in the gym:
Chest: Bench, Incline Bench
Back: Seated cable-row, Lat pull-down
Biceps: Chin ups, Barbell curl
Triceps: Skull crushers, Press-downs
Shoulders: Seated press, Upright rows
The workout was great, but the ideal situation would be if I was able to lift at home. The time and effort involved with taking a trip to the gym is the largest drawback to a lifting program. Unfortunately, I just don't have the space or money for an in-home weight lifting solution. This is something I will need to solve someday.
So, this morning, I am going to change all that. Seems like the perfect time (it's still dark outside. Since the days are getting shorter, it's harder to workout in the morning). I have to be done with my morning workout in time to take my daughter to 7:30 volleyball practice. So at 5:15, I'm up and out. Get to the gym by 5:30 and that gives me an hour and fifteen minutes to get a good lifting session in (need to leave by 6:45 in order to make it home by 7:00).
Like I said before, its been a wile since I lifted. And, since I know I'm going to be sore for the next day (or two), the idea is to just get in and get a good all-around workout. Not worried about going heavy. Experience note: when starting a lifting program for the first time, or re-starting after a long layoff, ease into it. Low weight, lots of compound movements, let your body get used to the stress of resistance training.
Like a kid who found a favorite toy which had been misplaced months before, I enthusiastically worked through an upper body program: Chest, Back, bis, tris and shoulders. Now I remember why I love this stuff so much. Nothing like and elevated heart rate and a good muscle pump.
So, here is my routine from my first day back in the gym:
Chest: Bench, Incline Bench
Back: Seated cable-row, Lat pull-down
Biceps: Chin ups, Barbell curl
Triceps: Skull crushers, Press-downs
Shoulders: Seated press, Upright rows
The workout was great, but the ideal situation would be if I was able to lift at home. The time and effort involved with taking a trip to the gym is the largest drawback to a lifting program. Unfortunately, I just don't have the space or money for an in-home weight lifting solution. This is something I will need to solve someday.
Monday, September 3, 2007
Difficulty of up > ease of down
It's Monday (Labor Day) morning and after taking the day off yesterday, I am do for a kind of long run today. Not exactly sure how far I plan to go today, but I would like to get at least 5 miles in. Since I am heading north on Catalina Hwy, towards the base of the mountain, that means I will need to get to Snyder, at a minimum.
It's about 6:15am when I get started. Legs feel pretty good and it doesn't take me very long at all to get comfortable. I know this is a longer run, so my pace is intentionally slower. At the 18 minute mark, I am just passing Sunnywood (the turn-around point for my 5K run). I drop my arms, shake out my hands and make sure I am still feeling good. check!
As I approach the 4-way stop at Snyder, I have decided to go further. This will be my longest run in quite some time. After Snyder I notice my pace slowing even a bit more. The incline is getting to be significant and as a result, I am beginning to feel a strain in my Tibialis Anterior . Nothing major, but it is definitely noticeable. I reach Mt. Lemmon Short Rd 42:44 into my run. Wow that is slow! But, I have decided not to concern myself with that. The idea for today is to concentrate on distance.
The journey home starts out with quite a bit of downhill. The 'ease' of the downhill is somehow not proportional to the difficulty of the uphill. And again, I am feeling the stress in my right Tibialis Anterior. The discomfort tends to make me place more concentration on my form and foot-falls, just to make sure it's not poor mechanics which is causing this. However, form and mechanics aside, I am still feeling pretty good, breathing easy and striding comfortably.
I finally lose myself in the music and other thoughts. This, in my opinion, is the best part of my runs. When I can let my mind wander to other things besides the difficulty of running, it's fantastic. One hour and twenty-five minutes, after I started, I am hitting the start/stop button on my Timex Triathlon Indiglo and beginning my cool down walk, which takes me in a circular pattern around my cul-de-sac. Stretch the calfs, quads, hamstrings, IT Band, etc and that concludes this 7 mile run.
My post workout protein drink seems especially good today. I set my self in front of the TV. Ice on both knees and my sore right Tibialis Anterior, sipping my icy beverage.
It's about 6:15am when I get started. Legs feel pretty good and it doesn't take me very long at all to get comfortable. I know this is a longer run, so my pace is intentionally slower. At the 18 minute mark, I am just passing Sunnywood (the turn-around point for my 5K run). I drop my arms, shake out my hands and make sure I am still feeling good. check!
As I approach the 4-way stop at Snyder, I have decided to go further. This will be my longest run in quite some time. After Snyder I notice my pace slowing even a bit more. The incline is getting to be significant and as a result, I am beginning to feel a strain in my Tibialis Anterior . Nothing major, but it is definitely noticeable. I reach Mt. Lemmon Short Rd 42:44 into my run. Wow that is slow! But, I have decided not to concern myself with that. The idea for today is to concentrate on distance.
The journey home starts out with quite a bit of downhill. The 'ease' of the downhill is somehow not proportional to the difficulty of the uphill. And again, I am feeling the stress in my right Tibialis Anterior. The discomfort tends to make me place more concentration on my form and foot-falls, just to make sure it's not poor mechanics which is causing this. However, form and mechanics aside, I am still feeling pretty good, breathing easy and striding comfortably.
I finally lose myself in the music and other thoughts. This, in my opinion, is the best part of my runs. When I can let my mind wander to other things besides the difficulty of running, it's fantastic. One hour and twenty-five minutes, after I started, I am hitting the start/stop button on my Timex Triathlon Indiglo and beginning my cool down walk, which takes me in a circular pattern around my cul-de-sac. Stretch the calfs, quads, hamstrings, IT Band, etc and that concludes this 7 mile run.
My post workout protein drink seems especially good today. I set my self in front of the TV. Ice on both knees and my sore right Tibialis Anterior, sipping my icy beverage.
Sunday, September 2, 2007
And on the seventh day...
Yesterday, my son and I spent most of the day at my brother's house, watching college football. A disappointing performance by UofA, an impressive showing by Cal, and some kid from University of Tennessee who's parents named their Black son Arian. (This is ridiculous).
On the agenda for today, McD's breakfast (the boy's choice) and FFL draft at Chris'. No time to train, so we will chalk it up to another day of rest.
On the agenda for today, McD's breakfast (the boy's choice) and FFL draft at Chris'. No time to train, so we will chalk it up to another day of rest.
Saturday, September 1, 2007
The 8:15 to L.A.
I have almost no time to ride this morning. Chris and Dan are going to meet at my house at 5:45am. From here we will ride the mountain. Or at least that was the original plan. But, my mom is coming by at 6:15 to pick up my wife and daughters for a girl's weekend in Los Angeles. They have an 8:15 flight to L.A. Which means I need to be back before they are ready to leave so that I can stay with my son. I initially thought they had a later flight and I would have more time. But, such is not the case. So, I will have to make the most of what I have.
About 6:40 I'm outside and ready to go. A silver car I don't recognize pulls into my driveway... hey, it's Tom. I didn't realize Tom was going to ride with us today. A few minutes later both Dan and Chris pull up. As everyone is getting ready to ride, here comes another white truck I don't recognize. Ah, it's the newspaper lady. After a very laborious demonstration of how not to navigate a cul-de-sac, almost hitting Dan in the process, she engages Dan in conversation by asking if this is his house. He explains that it's not his house, but it IS his friends house. The poor driving newspaper lady hands him my newspaper, suggesting that he may deliver it to its final destination.
More awkwardness ensues as she then gets out of her truck to place my neighbors newspaper in the sun bleached and weather-cracked orange Arizona Daily Star container precariously strapped to the underside of his mailbox post. I remember when I was a kid, everyone on the street had one of these containers on their mailbox. My neighbors remains the only one left standing. After completing this ridiculous and archaic ritual, paper lady climbs back in her truck, has more trouble navigating the second half of the cul-de-sac, finally completes the turn and (in a more traditional manner) tosses papers in the driveways of the remaining subscribing neighbors.
Now that the street is clear of bad-driving paper ladies, everyone is ready to ride. As Chris, Tom and I turn onto Catalina Hwy, Dan apparently has a problem with his chain and ends up falling. Now, I didn't see him fall, but it seems appropriate. As described before, everyone who is new to clipless pedal must fall at some point. It's a bit of an initiation thing.
Well, Dan is alright. No major damage done. Chain fixed, and we are back on our way. We make our way north towards the mountain. It's about 5:55am right now and I am going to have to turn around no later than 6:05 if I am to be home by 6:15. About 1 mile in, I notice that Chris and Tom are setting a bit of a faster pace and have gotten out in front of Dan and I by about 150 yards. Realizing I don't have much time, and I need to get some work in, I decide I am going to pick up the pace. Increasing my pace just a bit, I catch up to Chris and Tom about 1/2 mile from the base. It's time to sprint! The last half mile to the base of the mountain is a good steady incline, so I drop the hammer and go as hard as I can for as long as I can. A glance at my HRM shows that my heart rate reaches 166bpm and I'm breathing heavy.
It's 6:08 when I reach the Mt. Lemmon milepost 0 marker and I gotta hustle home. So, there is no let-up as I make the turn and begin an all-out sprint for home (all be it, mostly downhill this time). It's 6:17 when I pull into my driveway and my mother is there loading luggage into the trunk of her car. A couple of minutes to bid farewell to the females in my family and to wish them a safe trip.
My son is still asleep. It will probably be another hour before he wakes up and we can officially start our "guy's" weekend. I have lot's of stuff planned. It's the first weekend of College football so we will enjoy football and food and whatever else comes our way.
About 6:40 I'm outside and ready to go. A silver car I don't recognize pulls into my driveway... hey, it's Tom. I didn't realize Tom was going to ride with us today. A few minutes later both Dan and Chris pull up. As everyone is getting ready to ride, here comes another white truck I don't recognize. Ah, it's the newspaper lady. After a very laborious demonstration of how not to navigate a cul-de-sac, almost hitting Dan in the process, she engages Dan in conversation by asking if this is his house. He explains that it's not his house, but it IS his friends house. The poor driving newspaper lady hands him my newspaper, suggesting that he may deliver it to its final destination.
More awkwardness ensues as she then gets out of her truck to place my neighbors newspaper in the sun bleached and weather-cracked orange Arizona Daily Star container precariously strapped to the underside of his mailbox post. I remember when I was a kid, everyone on the street had one of these containers on their mailbox. My neighbors remains the only one left standing. After completing this ridiculous and archaic ritual, paper lady climbs back in her truck, has more trouble navigating the second half of the cul-de-sac, finally completes the turn and (in a more traditional manner) tosses papers in the driveways of the remaining subscribing neighbors.
Now that the street is clear of bad-driving paper ladies, everyone is ready to ride. As Chris, Tom and I turn onto Catalina Hwy, Dan apparently has a problem with his chain and ends up falling. Now, I didn't see him fall, but it seems appropriate. As described before, everyone who is new to clipless pedal must fall at some point. It's a bit of an initiation thing.
Well, Dan is alright. No major damage done. Chain fixed, and we are back on our way. We make our way north towards the mountain. It's about 5:55am right now and I am going to have to turn around no later than 6:05 if I am to be home by 6:15. About 1 mile in, I notice that Chris and Tom are setting a bit of a faster pace and have gotten out in front of Dan and I by about 150 yards. Realizing I don't have much time, and I need to get some work in, I decide I am going to pick up the pace. Increasing my pace just a bit, I catch up to Chris and Tom about 1/2 mile from the base. It's time to sprint! The last half mile to the base of the mountain is a good steady incline, so I drop the hammer and go as hard as I can for as long as I can. A glance at my HRM shows that my heart rate reaches 166bpm and I'm breathing heavy.
It's 6:08 when I reach the Mt. Lemmon milepost 0 marker and I gotta hustle home. So, there is no let-up as I make the turn and begin an all-out sprint for home (all be it, mostly downhill this time). It's 6:17 when I pull into my driveway and my mother is there loading luggage into the trunk of her car. A couple of minutes to bid farewell to the females in my family and to wish them a safe trip.
My son is still asleep. It will probably be another hour before he wakes up and we can officially start our "guy's" weekend. I have lot's of stuff planned. It's the first weekend of College football so we will enjoy football and food and whatever else comes our way.
Subscribe to:
Posts (Atom)
