I made my 300 miles cycling this month

It took a late night 20 miles and sneaking away from work this morning (before a board meeting no less) for another 15 miles, but I made it.  I cycled 300 miles this year, and I have yet to expose my face to the wind.  For those non-cyclists, I did all my miles on an exercise bike in the gym (save for 20, which I did in a spin class in the gym).  Not the most exciting way to get the miles in, but I’ll take it.

Chilly Hilly bike ride is only 25 days away.  I guess I have to head outside soon…

Spin Class Observations

Yesterday I did spin class – actually it’s the first time I’ve done spin class this year.  All my other cycling has been on an exercise bike.  I have two quick observations about the experience.

First – Spin class is soooo much more fun than an exercise bike.  You have music, other people suffering along side you, a not so hard to look at trainer yelling at you.  What’s not to like?  It also is a great interval workout.   I always get my heart rate up in the high 80 percentile at a minimum, but usually I get over 90% when I spin.

Second – I have heard (from a sub 4 minute miler), that he knows he’s fit when he can go out and run a five mile tempo run at a fast pace, rest for 10 minutes, then feel like he could go out and do it again.   That was my experience of spin class.  For the first time EVER in a spin class – 10 minutes after the class I felt like I could do it again.  I think this is a combination of exercising daily and the running I’ve been doing.  And I’ve only run four times so far…

I count the hour spin class as 20 miles.  I now have 35 more miles before month end to hit 300.  I going to make it!

2007 Resolutions – Week #4 Results

I lost 0.6 pounds this week.  So far I’m down 9.1 pounds for the year and 25.1 pounds overall.  I worked out every day, and so far haven’t missed a day this year.  I also ran three times this week – a very big deal for me.

I am a little frustrated that I haven’t lost more than 1/2 pound the last couple of weeks.  I continue to focus on eating well and not on counting calories.  The food log I started at the beginning of the year has long faded in memory.  It’s interesting – I LOVE tracking my stats for exercising, but I’d rather bang my head against a nail than track what I ate, and I’m not even counting calories…

For exercising, my cycling took a big hit (only 25 miles), but I took up running and can now run for 1/2 hour.  I think I’ll still run walk some workouts, but it will be in order to interval train.  I still have an outside chance of hitting 300 miles cycling for the month.  I would need 60 miles in the next three days.  That’s my immediate goal.

I also walked three times this week.  This was more about stress relief than hardcore exercise.  Whenever I feel overwelmed, I walk- mainly for mental health, but also for recovery.  I always walk fast enough to sweat and I feel better physically (and mentally) when I walk.  In fact, when I bicycle tour, I notice a huge difference in my next day recovery if I walk in the evening after riding.

 

Run #4 – 2.5 miles without stopping

I ran on a treadmill today.  I decreased the speed and saw how far I could run.  I made it 2.5 miles in 27 minutes ( I did a 3 minute warmup).  Not bad for my fourth attempt. 

I am going to alternate between intervals with rest periods (but I’ll work on running at lower intensity instead of walking), and running at pace for the entire run.  I ran three times this week.  I think I’m going to stick with three runs for now.  Either because I suck at it so much it demands my full attention, or because I don’t have to run as long as I exercise bike – whatever the reason, I think I like running on a treadmill better than the dreaded exercise bike.  My bike miles are gonna suffer though…

Run #3

I did my third run at lunch today.  It was on a treadmill again, but I’m okay with that for now.  I am starting to like running at lunch.  It seems easier to sneak away for a half hour run that try to fit an hour long spin class in (which actually takes longer because you have to go early to get a bike).

 I used the same speeds as last time, but I walked for a minute then ran for four minutes – which meant three mores minutes of running.  I ran 2.75 miles in 30 minutes.   My average heart rate was 161 and my max was 181, so the extra three minutes definately was harder.

I noticed that my heart rate dropped about 20 beats per minute during the minute I rested.  Not sure if that’s good or bad, but I now the bigger the drop the fitter I am.   I have also been pleasantly surprised that my knees, shins, and ankles have been cooperating during these runs.  Maybe it’s still too early to tell, but it sure seems easier to run right now than it has other times I’ve tried to take it up.

My second run

I ran today – again on the treadmill.  I made it 2.65 miles in 30 minutes.  I used the same ratio – walk three minutes then run seven minutes, but I increased the speed of my run intervals.  My maximum heart rate was near 180. 

I think I’ll try outside once I can run the entire 30 minutes…

Passed by Zappoman

I spoke with Zappoman and he has officially passed me in cycling miles for the year.  Like any good cyclist, I will now suck his wheel as long as I can before he pulls away and leaves me wondering who was that masked man…

At least I held him off for three weeks.

My 2007 Bicycle Tour

For the last four years my uncle, brother, and I have gone on a bicycle tour.  These are the carry your own tent, sleeping bag, clothes, food, etc. – totally self sufficient kind of tour.  This will be our fifth year running, and we have selected our course.  It will be our toughest to date, and in line with my insane infatuation with the Torture 10,000.

For 2007, we will cycle from Anacortes, WA to Sandpoint, ID.

The Streak – 22 days

Exercising every day isn’t actually one of my goals. But so far, it is the thing that is capturing my imagination the most. I haven’t missed a day yet this year. It makes me wonder how long I can go. I’m now at the point where I don’t want my streak to end.

I started exercising every day for a few reasons. First, I knew that I needed to exercise more frequently to get my blood pressure down. I knew I probably need six days a week. The easiest way to get in six workouts is to never miss a day.

Second, I knew I needed to establish good habits. My fear is that if I miss once, I might start missing more. As long as the streak is alive, I have something keeping me going – even when I don’t feel like it.

Third, Seven days a week is the only way I can fit in two weight lifting sessions plus do five aerobic workouts, and not have to do two a days. I just don’t know if I have time on a regular basis to commit to two a days. Better to just have to worry about once a day.

Now the streak is starting to take on a life of its own. I’ll never make it a goal, because once you miss there is nothing you can do. But while it lasts, it sure is fun…

2007 Resolutions – Week 3 Results

I lost 0.5 pounds this week.  So far I’m down 8.5 pounds for the year and 24.5 pounds overall.  I worked out every day, but I only did four days of aerobics this week because of a weird schedule.  

For fueling my body – I have quit focusing on calories and I am instead focusing on eating well (and often).  This is the coaching I recevied about my dietary habits – ie focus on how you are going to eat the rest of your life.   I feel that I am doing good in this regard.  I could be more strict, but I know I can eat like I’m eating for the rest of my life.  Biggest changes so far are oatmeal in the morning (good for blood pressure and weight), portion control, and not eating out so much.  I believe the coaching was “Quit eating out”, but I’m doing better…

For exercise, I got in my daily workouts, but I only got in four days of aerobics.  This was due to a crazy schedule as much as anything.  I will get back to a minimum of five aerobic workouts a week.  My coach would even prefer six, but we are going to target five for now to accomodate my lifting schedule.  As summer approaches and I am cycling outside for much longer periods of time, I will have to adjust anyway.