2.24.2007

On Saturday.....


BTW... that's a great song by the band called "The Clarks".


Well today.. after a cleaning binge that lasted to 2:45AM in the morning, I managed to run in the morning. Went to the WVU Cabell County Extension Campus and did 3 slow trots around the walking course. Took the mutt.


Came home worked on some photographs. Yeah, I've been getting into photography over the past year or so and have accumulated a shit load of photos. None any good mind you, but a shit load none the less. So I need to organize them. Purchased this DAM Book not long ago... it's great for giving ideas on how to store digital images.


Then took a nap.


Then hooked the edge up to the Trek 9.8 and went for my MTB ride. Did an old trail that I hadn't been on in a few years. We called it McKraken's trail, as the old High School teacher had/has property on it. Most of it was in far better shape than it used to be. Never hear of any of the pals riding it, but it was cleared 'cept for the occasional tree. The only problem that came happened near an uphill about 1/2 way through. It was always no Trespassing, but this time this uphill looked freshly bulldozed and logged, and would have been a mess. Decided to go up a different way that I don't really have a name for. But it takes me out near one of the Scout Trails - Adahi maybe?? Then from there I had had enough so cut to the left and went home.


I've attached the links and the pic is the google earth export.


So what else is new??


The sea food lasagna was awesome. Can't wait to have it again.


I'm done working out for the week. next week it's base 3 week one I think. I'm fortunate enough to get into some Zone 4 intervals.


Lovely.


I'll do a more thorough summary post later.


later.

2.22.2007

IPOD Friendly Gloves



Don't you just hate it when you can't find your gloves??? Or anything you normally have for something.

Well I do.

Well this afternoon was a disaster....

Starts out going to Wendy's for lunch.. when my credit/debit card was declined. That will piss you off! Then it pisses you off more, when you use a CREDIT CARD, for a baked potato and small chili. ($2.34).

After lunch, this concerned individual goes across the way to the ATM to check the Balance... INVALID USER / CARD CONFISCATED.

What the hell??? Fortunately, this was my bank and inside I went. Well, the card was not working because of TJ MAX and some other related vendors who had been violated around the past holidays. My security was compromised. My idiocy has led to this problem.

Yes, a few days ago I received a new Debit Card in the mail. What did I do with this newly recieved card??
I threw it away.
The old one was working fine, and stuff. Didn't realize it was an entirely new account number. Nevertheless, this card is no good and a new new card is on the way.

Well this took about an hour to fix... because I had already told my supervisor that I may have to take off the afternoon to contend with the dreaded horrible "Throw-Up Virus", I went ahead and did so, but knowing full well that I didn't have to contend with this dreadful disease as that had already been taken care of.

So...

To the OREK place I went. $helled out $ome dough. Now I have a $weeper.

Then home to do a ride. Love the little Edge 305.

This ride went around Big 7 Mile and back home over Sky High. Very freakin' windy ride. hell thought I was going backwards at times.

Gloves, I hate not having the gloves you're used to. I misplaced my normal so broke out a previously retired pair. I should market the design. For those of you that use an IPOD, well these work great. The fingers are meticulously worn to where bare skin can connect with the wheel of the IPOD. If you own an IPOD you surely know how hard it can sometimes be to change tunes when the fingers are covered. Well these gloves can take that on.

Oh yeah shadow pic

Home to play with the Orek. Drink a beer. Then off to Susan's for what she has self proclaimed "THE BEST SEA FOOD LASAGNA".

I'll let you know how that is.

Edge

Edge

I'm over it... Let's see where to start.

Ok..Yesterday 02.21.07 started out pretty good. Got up and jogged for 20 min in Teays Valley, after staying in my city abode.

Interestingly as I think I have the early morning hours to myself.. I just bumble along the sidewalks, without a care in the world. Those of you that have Polar HRM's, may have the feature that if you raise the monitor up to your chest strap, the light will come on. Well I do this frequently so that I know when to turn around sometimes - 10 min out + 10 min back = 20 min. You get the drift.

As I bumble along no care in the world.. holy shit I run into a fellow early morning jogger. Scared the shit out of me. That was my interesting thing for the day... collision.

That eve, I received in the mail my new HRM monitor - why did I purchase a new one? Taxes, extra monies burning holes in my shallow pockets. Obviously if I needed it I wouldn't have purchased it. However, I received my new Garmin Edge.

This thing is awesome. Uses GPS, to track your position, speed. Has a new sensor than my old GPS so it actually receives signals very good.. heck it worked in my house. Garmin has some sort of partnership with MotionBased.Com. Whereby you can upload your data to that site for free - least for most features.

MotionBased has all sorts of cool features... stores your route to Google Earth automatically. Profiles, wealth of info. The Edge 305 was expensive, but for gadget geeks you may like. If you get a chance to try it out.

For busting my cherry, did a night ride around Lower Creek. Fairly warm out for February - 40's. It was an overall nice ride. (if you noticed the last link I think your able to go and check out some of the workout specifics, if not, oh well you wasted your time, but not as much time as I in figuring that out)

The Garmin worked great.

02.22.07

This morning checked the Garmin out on another little trot around Teays Valley. This time it was basically around some of the local subdivisions - again for about 20 min.

No collisions.

2.20.2007

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

2.19.2007

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.

2.18.2007

E18


Epic - for me
Saturday, yesterday, 02.17.07 was another lesson in Futility for me. Really it wasn't that bad.. But it was the first hard ride of the year for me.
yeah yeah, intervals, spinervals, hills, etc only do so much. They don't really amount to jack once one is out on the trail, in conditions meant to be spent by the warm fire and hot drink. Nevertheless it was fun, so kudo's to those that made me get out there and do it.
Group ride, with Diesel, Ahole, JT, and some dude Wes. I've only met JT a couple times, and Wes today. Doesn't really matter because I rode so far back I didn't see any of them. Diesel planned the ride along the Kanawha Trace. Portions of it, anyhow... Mile post 8 or so, Big Cabell Creek through Cananan Lands, Gobbler Knob, Black Jack, that's as far as I've ever been so any other notable areas, I have yet to bust a cherry on. But end up in Frazier's Bottom where Diesel dropped his vehicle off the eve before.
I didn't do the Big Cabell Creek portion, the group picked me up at my house and I did the Cananan Lands - portion. The climb to Cananan Lands was a pain. I really thought I'd do better, but to be honest once to the top I felt I recovered well so maybe somethings going right. Ahole - was riding a Single Speed - modified to have two speeds. Climbing this hill I could only think of what a ReRe one would be to inflict such torture on oneself. But he still beat me to the top.
Down the Goat Trail, Christmas Tree Farm section. I hadn't been on this in so long. The trees must have been 5 feet tall last I saw them, they're now 8 to 10 or more. The frozen ground and over inflated tires on the 9.8 made me realize just how bad I'm in need of a new front suspension fork.
Then it was up a real torturous climb. Lft Fork of Cooper Creek Road. this steep Dirt Road Climb was my first introduction today of the ice covered dirt road. Let's make sure that one realizes, snow, ice whatever, I was not climbing this hill today if the conditions were optimal. However one had to choose their lines well, some of this simply was luck. But it was easy to find the ice spots for me as I spinned out easily on several occasions. Walking mostly to the top. To me this will be a Hour's Category Climb (spelling on that?)
To the top and on to what I think the sign said Jenkin's Branch portion of the KT. This part I've always disliked, but it's a much better ride in the direction we're taking today, as it's mostly downhill. Again Years since I rode this, so I'm here to remind myself how much I dislike this section.
Crossing the frozen over creek for what seemed a hundred times, one realizes how much they weigh. By this I mean, you learn to choose your steps carefully. But rest assured I plunged through the ice on more than one occasion, and my sensitive toes were only saved by the goretex socks, and the blood kept flowing because of the endless amounts of times I was walking.
This trail is scenic, and eventually opens up into some fields and with the grey skies, snow coming down, and riders in front of me.... (yeah this was an area that I could see them that far in front of me) the view was scenic..pop out the camera and bzzzzt. Guess it froze up or something. The snow or what not may be too bright, but it just shut down. This was a common them throughout the rest of the day.
By the end of this section, I had had my fill of the Kanawha Trace for a few months. So I puss out and bail from the rest of the group. Wish them well and I plan to return home via Lft Fork of Barkers Ridge, and Hammer Hollow Road.
Up the hill to Barkers Ridge, I see what can only now be thought of as an omen, and once again, The Canon didn't work or I obviously would have showed you. But riding along a Golden Retriever had it's head buried in a recently hit deer, just having a field day with the carcase. Raising his head as I ride by, snout all red, red on the snow.. one can imagine a scene out of Cujo or something.
Hammer Hollow, is where things went wrong for me and after talking to Ahole over dinner later Saturday Eve, it sounds as if portions of they're ride were very similar.
Hammer Hollow is a Dirt Road that connects Barkers Ridge and I think it's MacComas Branch. I would descend from Barkers Ridge, ride out and end through a 30yard long Creek bed ride.
Well the decent I wrecked once, twice, and not learning my lesson back on and wreck again. This was not over once to the flat part as I must have wrecked 3 more times with one more harder than the others. Every time I turned a pedal I was on my back making snow angels it seemed. BTW, the pic is looking up the Hammer Hollow decent after wreck #2. I was able to coax that out of the camera.
Needless to say, one injured hand, limped home, getting ready to hop in the Hot Tub, not regretting my choice to bail. The phone rings, Diesel's wife says the police have called and threatening to tow his Vehicle. Well I didn't know where he parked it, but feeling they should be almost there, told her to just call back and tell them not to tow it.
Then with cold beer in one hand, I slip my fat ass into the Hot Tub, and hit the jets.
So this Epic Ride of 18 miles also was the same Error I kept getting on the Camera E18. And my choice of taking Hammer Hollow was an error... so my title is very fitting.
18 miles 3+ hours (slow going along hammer hollow)

2.16.2007

2 Dayz

Well I've taken two days off since my last rides on Tuesday.

Tuesday, I spinned on the trainer getting about 40 min in Z3.

Wed: was Valentines Day.. I intended to get up early to ride prior to work, however the evening spent at Ruby Tuesday's beer did not allow me such a luxury. So basically Wed Eve... it was a love fest in at the Embassy Suite's in Charleston - the managers special of free drinks and snacks from 5:30 to 7:30 was great. Dinner at Gratzi's where we proceeded to have 2 Bottles of Chianti (spelling??) I think I consumed 75%. As once back to the room I was out like a light.

Thur: back to work, but tired.. once home decided to forgo the riding and catch up on my TV watching. So popped popcorn, shot diet to hell. Watched 24, The Sandlot, CSI, and portions of Grey's Anatomy. The glory of DVR.

Friday... well now back to the grind. Need to get some workouts in, clean a bike as I think I'm going to try Diesel's KT ride on SAT morning. I'll start from my house and hopefully end up in Frazier's Bottom - We'll see, and we'll let you know.

So with 2 Days off I think I'm little motivated to get back on the bike.

2.13.2007

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

2.12.2007

FYI


freshpowder1.25.04
Originally uploaded by BottleOfPills.
Well for starters it's now Monday, and starting a new week. Once again.. this is the big week. But before I get into that... let's recap the last week.

Of course it started off torn to shreds as I've mentioned, I think I wanted to do about 11+ hours, but between snow, work, woman, etc it ended up being about 9 hours.

But I do think I was able to have more productive workouts in most cases.. So we'll see.

Didn't manage to get "outside" much. I'm a puss when it comes to the cold. Other than a few jogs and the occasional ride outside my time was mostly spent on the trainer.

Spinning machine.

The weight I don't think I watched as much or I may have hit a little plateau. The hope was to hit the 229 mark, but I'm hovering right around 234 / 233 . I'll crack the 229 this week.

So for the totals of this snowy blizzardy week that I mostly saw from the basement window:

114 Miles on the Bike (98% of it I'm sure was on the trainer) 4 miles of running / jogging trotting, etc.

So what's in store this week? Well it's singles awareness day on Wednesday. So I guess I have to get on the ball to find something for Susan to brag to her friends about. Think maybe a bike ride in the freezing cold?

As I mentioned this is also the long week.. 12.5 hours is the goal. Plus I want to drop below 230.

Of course drink a few.

One recommendation.. check out the Taste Of Asia in Teay's Valley. Ate there twice over the weekend.

yummy

2.10.2007

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.

2.09.2007

One of those weeks....

I think it's one of them weeks that people talk about...

It's now 7:00PM on Friday... I no longer feel like doin' shit. I'm quickly lagging behind "the plan" for this week. Some will rejoice.

But I'm not

So as I sip this Michelob Light that my pal Rebbecca left here last Sunday. BTW... Happy Birthday Rebbecca. She has hit the big three O' if I'm not mistaken. (reminds me to get a B'day present tomorrow)

Anyhow...it's one of those weeks.. Nothing goes right. The best laid plans. Everyone talks about the days like this. I've had them, and normally this is where my discouragement starts.

So as I alluded to this is supposed to be 11+ hours of "the plan"... I've gotten about 4 in. Sorry yes I miscalculated the other day.

Anyhow, the snow has fucked with me and those around me. It's 7:20 I'm probably being cussed as I type.

Anyhow, let's turn this bad week into something positive.

I've done all of the BT workouts.... oh what is BT stands for "Break Through". Basically and again I'm no exercise physiologist, these are supposed to be workouts that really stress your body. More bang for you buck.

So yes I have increased the Interval sets, and extended the "prescribed" "Tempo ride" by 10 minutes.

Lemons and Lemonade

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.

2.07.2007

Snow Day

This will be an exciting post...

4" to 5" of snow.... size matters. (just say that whenever someone gives a distance whether it makes sense or not)

Anyhow, last night did manage to lift, and do some "simulated" hill climbs on the trainer while it dropped the snow.

This morning I didn't run, as I forgot my tennis shoes. Plus I don't think it would be fun to run in 4" of snow. Interesting maybe, but I don't know about fun.

So far I have a couple rides planned for today, but we'll see how they go.

Till then...

2.06.2007

Recap Rest n Revise

Not once all weekend did someone ask me "why I wanted to ride in weather like
this". Those 100 orso peoples that made all or part of the ride may
not have known the answer, but a least no one asked the question. Wow
- to be normal for a bit...

I'm not normal.. or so this post says...

Thats from MBB and his ride he did for the Superbowl. I have no clue what the temp was in VA, but it was downright cold in Ona. But you can go here and check out Mike's annual Superbowl ride.

So if 100 people run and jump off a bridge, am I abnormal if I do not?

OH well... looks like MIke had a great time, and some cool pics to boot.

Sunday, for me was a short ride, then the Superbowl, where I had some friends over, Asshole, his betterhalf, Swanny, and myself and Susan. The Queen B was there also. Along with the yunguns.

The game was good, to pat myself on the back the Food was excellent. The little weenies were good too.

The game was good, I wouldn't call it great. The commercials, were not really noteworthy. But as always the Beer was excellent.

Monday was no school, Susan had some meetings for work and out of town. So I watched the yungons. Stayed home, and cleaned up the previous nights mess. Wanted to workout - lift and ride - but tired so I'm going to use this day for a rest day, and do the workouts tommorrow I think it will work out better.

So obviously it's now Tuesday, and we're on a two hour delay again.. So that is now past. Still plan to workout this eve.

Snow for tonight??

Anyone's guess.

2.04.2007

"...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.

2.02.2007

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....

2.01.2007

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.

1.30.2007

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....


1.28.2007

Posterchild for Relaxation

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

1.26.2007

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