Sunday Morn

It's like 7:30AM Sunday morn, the snow is coming down? Who knew it was supposed to snow? Guess those that paid attention to the weather! Not me.

It's also my Girlfriends - Susan -Birthday. I have done nothing. She says don't worry about it. BS. LOL That's an invitation to disaster. I'm thinkin' breakfast maybe - but that requires me to go to the store. We'll see.. needless to say I'll probably hear about this day in the future.

As for the riding...

Well the weight's hovering around 228 to 230.... Knowing that the goal by the end of March was 225, I think that I skirted the diet some this past week. Ryan's Buffet, and a conference didn't help or they encouraged.

This week I managed 113 miles riding about 3 jogging. About 1/2 and 1/2 between trainer and outside. On the trainer it was mostly intervals. The Z4 intervals. The first day was tough on my fat behind. The second time seemed ok. Then I also did some hill climb intervals outside on Friday. These actually kicked my ass so much I bonked on an easy ride on Saturday. You'll have that.

Because I'm close to my goal I'm creating a Shadow goal of 220 by the end of march. By this I mean, It's a success of 225, but the intent now is 220.

Stay tuned.

(oh yeah, sorry know wonderful pics...or fancy google maps, hell you probably didn't want those anyhow. Maybe this week I'll have my head in a noose if I don't have a B'day gift for Susan to show.)

Test

R & R

So after yesterday's day off.. time to get back in the swing of things. So I started off today after work dropping Susan and the youngun's off.

Interlude... and this has nothing to do with cycling.... Leaving work rumor was that there was an accident on the interstate. At the Greenbrier Street interchange, there was traffic backed up. So being of sound mind and intelligence I proceed to go the opposite direction and then back track along WV 61. Well I needed gas also. To make long boring story short, this was probably an unnecessary step. Oh well I shared it with you.

Ok back to the rest of the boring stuff.

Came home jumped on the trainer, for the test. As per "the plan", this is supposed to be a Tempo Time Trial. Why is my fat ass doing this??? You find out let me know, but hey there's something to be gained from improvement right?

Well the test is simple, warm up ride 3 miles at a certain calculated Heart Rate. Mine happens to be low Z4 range (for you that want to simply know 160 to 161). Record your time.

Back on Jan 24th I did this..

Jan 24th: 3miles 7:15.5 161avg
Today: 3 miles 6:55.5 161avg

Today pushed a harder gear than before. So that was probably the reason.

Also wanted to do some weights... but Turbo Tax is telling me that I need to do something else or the great State of WV will not accept my tax return. So I shunned the weights to fix this self imposed mess.

Till next time

3+

That's right...

3+

Hours down today.. almost 3.5. Ok so I'm tryin' to make up for lost time. Originally today I wanted to do a ride with the B'fat dudes... However the puss nature of me didn't. In my personal opinion, it wasn't my puss nature, it was more the time of the event. I think the group started ridin' at 11...

Wouldn't have made it.

So about 8 I managed to do another thunderous trot up at Susan's for 30 min. Basically jogged around sleepy hollow road. It was pretty scenic (sorry no camera no pic) but the snow covered golf course and adjacent fields, cool breeze and the snot dripping from my nose made for a magical moment.

Once back to Susan's I was ready for my fluffy pancakes and bacon. BTW folks TURKEY BACON IS NOT BACON. anyone with a passion for bacon will know this. Another hint DO NOT COOK BACON in the Microwave. Much less turkey bacon.

Pancakes were delicious.

Hung some curtain rods, then home to lift some weights about 12PM. After the weights I did another spinervals tape for an hour, then did a small 10 mile ride outside. finished up about 4 and took some pictures..

Nothing more to report..... I've gotten up to about 7 hours now out of 11. Looking forward to the Mexican Cantina again this eve.

This just in....

First things first....

More to come later

Just to touch base to my fan base - or lack there-of, the week of "the plan" isn't going well. Several adjustments to this 11hr week and it's now Friday, and I've only gotten about 4 in. Long weekend ahead.

Snow can cause quite an inconvenience in things. It places undue burdens on all those that have to deal with it.

Needless to say, WV got blanketed with our first big snow storm of the season. Come Wednesday morning we had about five inches of snow out "the Mill". Today, I still have about three and my driveway is covered.

Wednesday I was able to get a small jog in - of about 10 minutes. This was primarily used to warm up for some interval rides. For which I did manage to do 5ea - 6' X 2' intervals at Tempo pace (Z3 for me).

Then off to Susan's for Burgers...

Thursday was intended to be a long day, but the shit hit the proverbial fan and I've lost track of where I'm at. Is this important? Whose to say?

Probably not and I may offer some more insightful thoughts later but when things don't go as planned - it can be disappointing - especially if you're looking forward to it.

More later.

"...Eeeassyyy....like Sunday Morning"

Good Morning Peeps

another post from the 4.5 from 60

I don't think I've posted anything from Friday on.. so here's a summary of what's went on over the weekend.

On Friday, I rode again on the trainer after work, and after working on a Fridge, which didn't have the part so I'll have to work on that again some today. Nevertheless, the trainer ride was intended to simulate some hill climbs. So basically I adjusted the grade setting and some of the gearing to climb nowhere slowly. To be honest, next time I do this workout, I need to adjust some of my settings as I dont' think I got what I was supposed to out of it.

After that ride, drank some beer and ate lamb chops. yummy

Saturday... Finally I go off road. Been so long I didn't know how. Rode around the Scout Camp. The ride felt good. Crisp Cool air - bout 30 degrees. Sunny in places, this made the ground soft as it tried to thaw out. Other places it was shady and cold packed. Nice ride.

I had intended to go about 2 hours, but my pushing and slodging through the trails only alotted me about an hour and 40 minutes. So once I got back to the home base, I finished the ride on the trainer.

Then to the walkin fridge - outside - for some pilsners and a soak in the hot tub.

Saturday eve is was to Famous Dave's in Barboursville for a nice dinner with my OH SO WONDERFUL GIRLFRIEND - Susan Irene Smith. (yes she insists I plug her on occasion) Pun Intended.

Nevertheless we met some of her friends there and well nice dinner. Ate ribs, came home and the dog ate the bones.

Sunday - needed about 20 minutes to meet the goal of the week. I was supposed to run, but didn't feel like it. Used another Spinervals tape and did about 30 minutes of it.

NOW for the rest of the day -

Do you have to ask?

SUPERBOWL

chili and sandwiches and beer

So the breakdown...

Did about 98 miles of riding, 14 off road, and
the majority on the trainer. Ran 4 miles at a very slow pace. Started the week
off at about 238lbs, and I'm closing right around 233lbs.

Next week the 229 barrier.

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....