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.
Friday, September 7, 2007
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.
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