No Pics No Videos... but I'm Not Denying

Ok no crazy pics.... and failure...

No didn't break the 229 mark. Yesterday Morn 230.5. Holding steady this morn.

So to sum up the week not too bad..

MON Tired today. Workouts shuffled around some due to VD this week. Easier versions of workouts today due to tough weekend.

TUE Tired today.... got up did morning workout. Plan to do run prior to
M1b workout.

WED DAY off.. tired this morning.. Didn't get up and do workout. VD
at Embassy Suites.. Icy and Cold out.

THR Tired today also. Decided to take day
off and go and just catch up on some TV

FRI Back in the swing of things today.
Took a couple hours off to run some errands came home napped, then rode in
freezin cold and then lifted as I worked on 9.8

SAT SNOW out.. long day of
riding.. did Group ride with Mike JT, Ahole, Wes. Portion of KT ride. then home
and to Mexican.

SUN Will try to finish up today need about 3 hours of workout
time.. will vary it up some. Snow removal. etc. Elliptical Trainer, and
Trainer

Yeah, yesterday did a few odd things... swept the driveway of snow, only to watch it get covered back up... Did a spinervals tape, then Elipticised, and then some intervals. Watched the Discovery Channel's coverage of the Tour of California.

So overall for week SEVEN... ended up with 12:21 hours, 116.7 Miles Riding, 3 miles jogging. and at 230.5lbs.

TWO A DAYZ

Ok...

The morning came early today... 4:30am. wHY. I have an I-D-10-T problem.

Decided to get early and get a spin in prior to work. Typically I feel better when I do so at work. Plus I wanted to get a couple of hours in today (+/-). So split it up a bit.. TWO A DAYZ

I do this some, helps break the monotony up some.

So this morning spinned for about 45 min to the beat of the Spinerval's Ride Strong tape with Team Clydesdale. I'd like to tell you this was exciting but it wasn't.

This eve, I hope to do a Tempo Ride, about 40 minutes in Z3 plus warming up and cooling down. May add a short jog just to get things moving.

Then I hope to watch last eve's 24 and House. Wonders of DVR

Also you may notice some new links to the side... via Google Reader

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

Over the Horizon

Joggin' With Skully
Originally uploaded by BottleOfPills.

Week 3

01.15.07 to 01.21.07

Again as I said.. just catching up as that's why this is posted late...

So for this week it was the third week of what from now on shall be called "The Plan".

This is the large week... remember all of that discussion about periodization, building, basing, resting etc??? If not go back and read it.

The large week was to consist of twelve hours of workout time. Most of it is still low to moderate intensity and still in the "Base Period", so I'm working on Endurance and Skills.

Monday started out very tired, but it was Martin Luther King day, and I was determined to make the most of it. That is - I was going to get a fair share of time in today, so that I can coast more through the week.

So started off with a ride around Barkers Ridge to Cooper creek... The weather was warm, but the ground was muddy, so hence the reason to stay on the road. For the record...I could write a book on reasons to not ride in the mud.

Anyhow, the weather was in the 60's for January, so decided to ride longer than planned. Grey skies finally broke with about 20 minutes left (6 miles from the homestead). But the small drizzle actually felt good.

Afterwards, came home, piddled, took a nap, and then decided to finish my workouts for the day. Did a 15 min run, then weights, then some spinning on the trainer for 45 minutes.

Monday's mission accomplished.

Tuesday - this was a rest day.. Started doing some walks at work with co-workers.. So today it was a short walk around town, up to the Farmer's Market in Charleston and back to the office.

Wednsday - got home from work late, and the weather is breaking, so it was cold out, and the lite wasn't charged up... did a small 15 min jog, and then rode on the trainer for an hour and 15 min. Made sure I got some time in the Zone 2 Heart rate.

Interlude:

Heart Rate Zone 2 - Zone two is after zone 1 according to the book. Zone 1 is an easy recovery heart rate - your normal active rate when not working out is included in this. Zone 2 is your starting to work a little bit - the book calls it "Extensive Endurance"... by that it's saying that your still Aerobic - and not working too hard but working. What does Aerobic mean - basically that your body is getting plenty of oxygen to the blood flow.

Back...

I ended up staying in the Z2 for about 20 min.. For me, my computed zone Two is 140 BPM to 152 BPM. (thats Beats Per Minute for those who may be wondering). Anyhow, considered the workout a success.

Thursday - Did get up prior to work at 5:00AM and do a short 30 minute spin on the trainer. Tried to get the HR up, but was not able to.

In the evening, this was another weight day... so did a 15 min run prior to doing my normal weight routine. Nothing much to say except I ran before dinner, and worked out after dinner. Whoopee. After the weight routine, did some 30 min spinning on the trainer. I also walked at work for about 25 minutes. Fairly busy day, but it wasn't too intensive.

Friday - Got home late.. Susan had to work over some.. Did ride outside around McComas Branch and Lower Creek. This was a cold ride, and because of the late start 20 minutes of it was performed in the dark. It's often asked why one rides in the dark when they have a $300+ light at home? When I find the answer I'll let you know. Needed around two hours, so once I got home from this I jumped on the trainer for another 50 minutes.

SPINERVALS - This 50 minute ride was a workout I found from the Spinervals website. Basically a bunch of intervals that ended up kicking my ass - and it had a low intensity rating. I'm going to post this workout when I get a chance but it boils down to 4 sets of two 3 minute intervals, with 60 second recoveries. The sets went something like 3 min at moderate intensity, 60 sec recover, 3 minutes hard intensity, recover, 3 min hard, 3 min mod, mod, hard, hard, mod. You get the drift. Well that kicked my ass, but it really felt like a workout that accomplished something.

Saturday - This is the Photo Day (see above you idiot). The day started off with a run in the morning.. Took the dog to the WVU Cabell County Extension track and did a couple of laps. Nice sunny day, cool and crisp. Came home and worked on the Trek 8500. It needed a new chainring and chain and well the whole drivetrain. So replaced it. Afterwards - took it on a ride around Barkers Ridge. Took some getting used to... but I hope to use this bike for the majority of the road riding now. Again wanted to ride longer outside, but cool and under dressed. So once I finished I once again jumped on the trainer. This was futile, and I only managed 15 minutes.. I think that "Spinerval" workout broke me down some.

Sunday - I'm stupid... plugged in the Guns N Roses video tape and did the spinerval workout from friday again for 1hr.

You know where you are.. your in the jungle baby.. your gonna die...

So how did this week do??? I don't know you be the judge....

Weight 239.5lbs

138 miles on a bike of some sort

7 miles of trotting my fat ass up and down the local roads jogging.

See you soon