Alps

This just in...

well it came in the other day....

Somewhere in Lincoln County, at some time in the future. Don't know when, but if it's cold, I'll be a puss and probably not do it. But it's a new goal. Thanks to Diesel.

So what's new...

yesterday...

Ran for 20" but got stared down by a dog that normally doesn't stare down, so turned around and only ran for about 16". Next time I'll win.

Came home, ate an apple, then lifted. Per the I'm doing the ME (what's that again Muscular Endurance) workout. A lot of the sets are lower weight with high repetitions 30 - 40 range. They feel like the Lactic Acid is burning from the inside out. I'm sure there's more to it and you could read the book to find out more. But because of the burn, I think I'm doin it right.

After lifting for about an hour, I then sat on the trianer to spin. Fast cadence and for a short 30 minutes.

Then I sat in the Hot Tub watching Engineering Disasters - hoping that one day I won't be the subject of an episode.

Not long it was off to Applebees in Teays Valley for a Chicken sandwich and some Michelob Ultra with Susan.

Today's plan is to do some hill climbs. I would like to do so outside, but as I mentioned, I'm a puss in the cold weather. So I have a workout set up on the trainer that will give me about 28 total minutes of climbing.

Let you know how it goes....

233

233

So says the scale today. That's about 17lbs in almost a month. At this rate I will have reached March's goal of 225 before the end of February. No complaint there.

Hopefully the result stays around for awhile, personally I think it's a Blip. But just to see that number was good. Inspiring.

Well missed a post yesterday so here goes...

Did another Tempo Ride - this time the plan was to go constant for 30 minutes in Zone 3. Of course warmed up and cooled down accordingly. Did the workout on a trainer, after a 10 minute trot down Howells Mill.

Sorry it's not the best image. I know your loosing sleep over it.

The run and the ride both felt good.

Here's graph of the trainer workout. You can see the little warm up during the first 10 minutes, then afterwards the elevated HR throughout the tempo. I know it's a wonderful pic and you will want to pin it to your fridge.

Maybe more later when/if the mood hits...

Oh yeah 22 miles on the trainer.

Spinning Out of Control

Ok... Well I'm not really out of control, but I can't say I'm in it either. Basically that's my title for today, because that's what I mostly did over the weekend, and yesterday (01.29.07).

SPINNED

First news.. Mr. Jarvis will not be able to compete in the 24 Hours Of "where ever it's held now". Evidently he's got some ruptured discs in his back and has been advised against it. I've been there, done that. Back in the early 90's I had a ruptured disc myself, and hell I couldn't even put my own socks on due to some of the pain. But that is a story for another time.

Needless to say, after conferring with Mr. Pike and receiving this response....

Cool !
We go!
Okay, we just need to recruit the other 2.
If you get
anyone to commit, let me know, Likewise, I'll do the same!!
OH
YEAH!!!!!!!!!!!!!!!
WAHHHwhoOOOO

'Course Jim gives me that response once I tell him that's OK that I'm still game to do this race. And I am.. Just that now our team needs two riders instead of one. To compete in the Clydesdale category, these riders need to be heavy. Any takers?

So yesterday I was off work sick.. downtrodden and feeling terrible... Don't know, Sunday eve.. just started feeling miserable.. Shivered all evening long, and basically woke up and didn't feel like going to work. But whoever does?

However after lounging around for a few hours yesterday morning bored to death watching it snow decided to try to get some exercising in. If I wasn't able to do so, then I'd quit and go back to watching TV on the couch.

First did about 15 minutes on the Elliptical trainer, as it was cold outside and didn't really want to have that aggravate my cold. Plus this is easy, and if I couldn't do this I wouldn't be able to do some intervals on the trainer.

Intervals - Tempo Intervals - if you've been following, I've started a new periodizing series.. "Base Two - Week 1". I think the goal this time around is to start getting more work into the zones two and 3. Do more Force work - like climbing hills, and such, and some "muscular endurance work" as the book calls it. Workouts that keep you going longer at higher intensities. thus the more zone 3 work. However I also think they're designed to be aerobic - what's that mean again???

Anyhow, today basically the workout was to warm up and then do 4 sets of intervals, 6 minutes in Z3 (153bpm - to 160bpm) with 2 minutes off. repeat. Cooled down and then spinned till I had worked out for about an hour.

After that, I did some weights, and then spinned on the trainer some more. This last bit was basically just for shits and giggles and low intensity, just to unwind from the days workouts. All told worked out for about 2.5 hrs. So if I relapse into my cold I'd know why. (however I didn't - least not yet)

Then of course - a couple pilsners and some deliciously made jambalaya with the better half watching her drool over Mathew Machannnyahay in Two for The Money.

So because this isn't really a summary post...

Today, it was 238.5lbs. This surprised me as last week I really didn't watch my diet all that well and probably ate more than I should have and I definitely drank a little more than intended.

to be continued....

Posterchild for Relaxation

Blue sky's (or sloppy photoshop)
Originally uploaded by BottleOfPills.

yessss.... the R&R week was here and (well obviously it's now past)..

Week of 01.22.07 to 01.28.07

Yes this is the recovery week of "The Plan".... The idea being that it's less hours, but a little more "focused intensity". Supposed to watch diet, eat healthy, and relax.. Well I did ok in that regard, but I didn't really record my diet, and if I wanted to splurg on more than one occassion I did. So there... that's my key to a successful diet.. SPLURGE ON OCCASION!!

Cats out of the bag...

Ok as you know I've summed up 3 weeks in one week here... so yes this is going to be a summary post.... hopefully there will not be many more... but the best plans can some times go astray.

MONDAY: Was scheduled to be a rest day and it's a good thing as I was Hungover that morning... Too much pigskin the day before. Yes wanted the Saints and Pat's to win, but by now we all know how that turned out. My better half was in a good mood as she constantly congratulated me on the 10 to 15 beers out of sixty that I can't account for over the weekend... YES... Congratulating was used sarcastically. nevertheless you'll have that. As I said today was a rest day... pretty tired surpisingly, after work,

Tuesday.... didn't fair much better, had originally planned to run, but I thought two days of rest would be better and that's what I did!!! went to Applebees with the better half and her "yung-uns" - That was my Walton's speak.

Wednesday: today was a test day... What the hell is a "test day" you say? well if your that bored and want to find out... read on or skip to another day, or hell skip to another website all together..... Try this one - BikeBFat.

Anyhow...The idea of testing is to check your progress.. So thus now I can watch a months of labor bare no fruit. The coach says to warm up and ride 3 miles at a moderate heart rate... Stay Aerobic - remember what the hell that means? good.. (it's impossible for me, I'm anaerobic when I'm sleeping). Well did it, and 3 miles in 7:25. Total ride was about 30 minutes but I extended a little for shits and giggles.

Thursday: Today, I got up and did one of the Spinerval tapes... "Ride Strong" prior to going to work. As discussed this workout is fairly easy, and actually seemed pretty good in the morning. Had a dentist appointment today also.... Where Dr. Dentist informs me that I wasn't blessed with good teeth. But that's what I pay him for, and alas he's doing well. Home from that and did another spinerval tape - Big Gears.. NOW this one actually kicked my ass... Mostly spinning the larger gears, with longer intervals, and smaller recovery's. Felt like a good workout.

It was so good in fact that on Friday, I decided to do nothing and take another day off, as my legs were sore and stiff. But bring on my pal Swanny to the rescue, as he called that day, and wanted to drink some pilsners after work. And that's just what I did. Ended up at the Mexican Cantina for some burritos and chips and a couple more pilsners. Yes... Susan and the young-uns <-- see that? Walton speak. Joined us. Later that eve took Swanny home, and went to the city.

SATURDAY: woke up to a nice alarm, and decided to run... Jogged 20 minutes along WV34 in Teays Valley. Remember I'm using the term jogging loosely. Today was a very productive day as we got the Christmas decor down from the city house, and new appliances delivered. After that work, went to the country house - that's my house for you that are starting to get confused. In the country the weather was nice 50+ degrees - for January. Did some weights, and then rode about an hour and a half around Barkers Ridge - and that is the photo of the blog.

Afterwards, drank a few beers and then it was off to the Town Center in Charleston for a workshop in Building a Bear. Home to watch the decent, and then lights out.

SUNDAY: snowy and cold again.... but hey It's January. Did the Ride Strong workout again, built a fire, worked on some photos, and typed this blog...

So I didn't weigh myself all week... I'm going with the 239 again. The goal for this week will be 235. I'm sure the odds are not in my favor.

Total time was 6:24 with 86 miles of riding, and 2 miles of speedy trotting.

Bottoms Up