Run 121128

Ran 3.33 miles in 23:27(7:06 pace).  Run felt strong although my hip is still bothering me a little.

I have been drinking a protein smoothie in the morning, usually Vanilla Chobani yogurt/protein powder/frozen blueberries/spinach/splash of OJ.  I changed it up this morning and tried Vanilla Chobani yogurt/protein powder/frozen coffee/almond butter.  I liked the change up but I need to up the coffee flavor because the almond butter is too strong of a flavor.

My usual smoothie has about 35g protein with the added benefit of the blueberries and spinach, this one had 50g protein but lacked the fruit/veggie.  I think I will stick with my standard most days and only do the coffee once a week

Spin 121127

15 Hard Min in a low gear.  Legs felt like I had climbed a monster hill.

Bike 121125

Rode for an hour on the trainer -longest ride yet.  Varying intensity as I watch my Steelers drop another game without Big Ben.  Next weekend I want to add a speedometer to the rear wheel so I can really start to gauge my effort.

Swim 121124

Been on vacation so my work outs have consisted of lots of walking around Disney and pushups.  I did get in a solid 750 yard of swimming today  Ran .6 miles to the pool then did about 750 yard of swimming followed by another .6 mile run back.  The pool seemed a little longer than 25 yards but for purposes of recording I am going to say 25.  

Later in the day I got in about another 750 during various sets while hanging by the pool.

Spin 121118

10 min steady state. lots of pull-ups

Spin 121117

40 Min total

10 Min steady state
5 Min steady state on one gear easier
15 min of 30 sec on - high cadence, 30 sec off regular cadence
5 min steady state
5 min soft peddling cool down.

Longest ride on the trainer yet - boredom is going to be a factor this winter if I can't get running

Also did another 10 min of easy peddling while watching a movie with the boys.

Spin 121115

I didn't think I would get anything in today but managed to get 35 on the bike will watching TV tonight. Steady state with some "hill" work.  Next workout will need to include some intervals.

Spin 121114

Nothing really impressive today - 10 min steady state - followed by pull-ups and ab work.

Spin 121113

Rode the bike for 30 min

5 Min warm up
15 Min of 1 min on, 30 sec off
2 min recover
5 min of 30 sec on, 30 off at a lower gear
3 min cool down.

I have been getting back into pull-ups after a couple month hiatus.  Completing about 50 - 80 a day.

Pump It Up 5 and Dime

Ran a 5 mile road race this morning in support of diabetes.  Finished in 33:26(6:44 pace), which was good enough for first place.  Run was good, my right hip is still an issue and last half mile my left ITB was irritated - most likely due to my hip.  Day was foggy and cold but great for running.  Course was a nice rolling course through a corporate campus.  I thought I was in second for most of the race, turns out the guy just in front of me was a pacer from the timing company.

Spin 121109

Just 10 min steady state and some pull-ups.  5 Mile race this Sunday.

Spin 121108

30 min
10 Min steady state
10 min pyramid (drop a gear each min for 5 min then work my way back up)
2 min recovery
5 min steady state
3 min cool down easy spin

Spin 121107

Just 10 min steady state - stayed up too late watching the election results come in.

Spin 121106

On the bike again this morning,  30 min with the following break down:

5 Min warmup - easier gear, quick cadence
5 min steady state - dropping the gear
5 min of 30 on 30 off.  - 30 off was at the steady state gear, 30 on was two harder
5 min of stead state
5 min of 20 on 20 off - 20 on was high cadence 20 off was soft pedal
5 min cool down

I also did another 20 min last night of steady state.  Not really to work out but just to move my legs and avoid getting sucked into the internet.

I am looking forward to my hip feeling better so I can enjoy the nice running weather.

Spin 121105

Back on the bike for 30 min.  Longest "ride" yet, and definitely looking like I am going to need to get either a speedometer or power meter to really develop workouts.

I also figured out on Friday why the workouts were so tough the first few days - brake was locked on from when I put the trainer on the back wheel.  It was a palm to forehead moment.

Spin 121102

Up to 20 min and feeling good.  I think I have started to figure it out.  I warmed up on an easy gear for 3 min and then settled in.  If I continue to ride regularly I need to get a power meter to understand how hard I am pushing.

I will take tomorrow off the bike and either get back in the pool or attempt a run.

Spin 121101

Rode the trainer for 15 min this morning, definitely nice to ride my own bike inside.  I need to work on my positioning though - may need to adjust my seat.