Archive for January, 2007

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.

chily_hilly_07_sm2.jpgChilly Hilly bike ride is only 25 days away.  I guess I have to head outside soon…


January 31, 2007 at 11:42 am 2 comments

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!

January 30, 2007 at 9:07 am 3 comments

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.



January 29, 2007 at 3:40 pm 2 comments

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…

January 28, 2007 at 7:27 pm 5 comments

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.

January 26, 2007 at 1:22 pm 1 comment

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…

January 25, 2007 at 5:43 am 3 comments

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.

January 24, 2007 at 2:57 am 4 comments

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January 2007
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