Week of Working Out - Dec. 27

Here is a list of the exercise I completed during the past week,
December 21st – December 27th.
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Monday: BIKING (22:15 minutes) – on trainer in garage; approx. 3.66 miles at 10 mph.

PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Tuesday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Wednesday: BIKING (1:03:30 hours) – on trainer in garage; approx. 10.58 miles at 10 mph; a few breaks of less than a minute each to coast.

PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Thursday: BIKING (1:40:54 hours) – on trainer in garage; approx. 16.6 miles at 10 mph; a few breaks of less than a minute each to coast; 1,273 calories burned.

WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Friday: BIKING (1:07:42 hours) – on trainer in garage; approx. 11.28 miles at 10 mph; a few breaks of less than a minute each to coast; 834 calories burned; avg. HR 136, in zone 1:00:19 hours.

PERFECT PUSHUPS (1:30 minutes) – 2 sets Regular (from knees) 4,3,2,1.

ABS (2:00 minutes) – Crunches: 1 set of 13, 12, 11, 10; Inhales: 1 set of 13, 12, 11, 10; Leg Lifts: 1 set of 13, 12, 11, 10; Scissor Leg Lift: 1 set of 13, 12, 11, 10.

Saturday: Rest

Sunday: Rest

Week of Working Out - July 26

Here is a list of the exercise I completed during the past week,
July 19th – July 26th.
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Sunday: RAGBRAI Biking – 68.44 miles in 5:11:36 hours on a tandem with Jeff at an average of 13.1 mph with a maximum speed of 44.4 mph.

Monday: RAGBRAI Biking – 78.59 miles in 6:42:08 hours on a tandem with Jeff at an average of 11.7 mph with a maximum speed of 37.6 mph.

Tuesday: RAGBRAI Biking – 81.19 miles in 6:34:48 hours on a tandem with Jeff at an average of 12.3 mph with a maximum speed of 38.3 mph.

Wednesday: RAGBRAI Biking – 53.86 miles in 4:23:21 hours on a tandem with Jeff at an average of 12.2 mph with a maximum speed of 39.3 mph.

Thursday: RAGBRAI Biking – 81.35 miles in 6:11:57 hours on a tandem with Jeff at an average of 13.1 mph with a maximum speed of 40.9 mph.

Friday: RAGBRAI Biking – 80.76 miles in 6:06:42 hours on a tandem with Jeff at an average of 13.2 mph with a maximum speed of 34.5 mph.

Saturday: RAGBRAI Biking – 48.68 miles in 3:28:03 hours on a tandem with Jeff at an average of 14 mph with a maximum speed of 41.1 mph.

Sunday: rest
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I would have provided more information about temperatures and specifics of the ride, but by the end of the week it all blurred into a jumble. Know this: it was VERY hilly, mostly cool with only one day of real heat and sun, and rain on the ride for half of one day. The last two days of the ride were the easiest, while the other five days were killers.

Week of Working Out - July 18

Here is a list of the exercise I completed during the past week,
July 13th – July 18th.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: Bike – 2.42 miles in 14:52 minutes, riding around the campgrounds in Council Bluffs the day before RAGBRAI on a tandem with Jeff.

A Brief Interruption

I'm off to ride RAGBRAI this week. I'll catch up with all posts next weekend. 442 miles of riding, here I come!

Week of Working Out - June 28

Here is a list of the exercise I completed during the past week,
June 22nd – June 28th.
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Monday: rest

Tuesday: rest

Wednesday: Bike – 25.11 miles in 1:31:38 hours, at an average of 16.4 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home, with a loop over by Ry’s along my walking course; HOT – high 80’s – and overcast and humid, with only minimal winds.

Thursday: Bike – 29.19 miles in 2:02:42 hours, at an average of 14.2 mph; rode from home to the Saylorville trails between Johnston and Ankeny and went north to the Mile Long Bridge, then west to Beaver Avenue and back through Grimes on my way home; HOT – high 80’s (feels like 98 – according to the Weather Channel, and ME) – and sunny and humid, with only winds from the west at 15+ mph.

Friday: rest

Saturday: Run – 3.1 miles (5k) in 30:15 minutes; ran with Jeff an out and back course on the south side of the main drag east-west through Prairie City; mile 1 at 9:08, mile 2 at 18:51; hot – low 80’s – and sunny and humid, with winds from the south at 15+ mph.

Bike – 3.88 miles in 25:34 minutes; rode with Jeff from his house to the start of the Prairie City Days 5k at the ball fields on the south side of town and then back afterwards; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

Bike – 19.07 miles in 1:22:11 hours, at an average of 13.8 mph; rode with Scott and Steve from grandma’s in Altoona on the trail to Pleasant Hill and around Copper Creek Lake 2 laps before returning; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

Sunday: rest

Progress Report XXVI - June 28

Weight: 224.4 lbs.
Loss/Gain: - 0.8 lbs.

56.8 lbs. to Goal (170 lbs.)

Exercise Hours: 5:52:20 hours (biking: 5:22:05 hours; running: 30:15 minutes)

Exercise Distance: 80.35 miles (biking: 77.25 miles; running: 3.1 miles)

I did a much better job this week getting out there and exercising. It was only 3 days, but each day was a long, tough workout. I’m hoping – that is, if I can walk (sore body from the unexpected 5k run) – that I’ll get out more this week. The weather is supposed to be a bit cooler and not as humid. Maybe I won’t feel as close to dead after a workout if that’s the case.

What I need to watch is the eating. Still doing a poor job of eating the right foods in the right amounts. Too easy to be gluttonous when you just sit around home all day.

Not Quite a Triathlon

I have a feeling my uncles are out to kill me. Yesterday Jeff called me and asked, out of the blue, if I’d like to run a 5k in Prairie City today. Run a 5k? Sure, I haven’t run in over 2 months – why not!

Not an hour later, Steve asked about doing a bike ride in Altoona. Sure, why not. I’d already be in the neighborhood and sweaty.

That meant a tough morning for me.

Prairie City Days 5k – The run went about as well as I could have expected. Actually, it went better – quicker – that I expected. I was able to finish the race at quicker than 10-minute per mile pace (my “normal” speed). I didn’t need to stop and walk. I finished. Overall, it was a success. Near the end I had a shoe come untied and needed to take off the hat so my bald head could breathe, but I did not stop. We even rode our bikes from his place to the start of the race and then back afterwards. It was a great, early start to the morning. Wish I would have remembered to stop my watch at the end, but I’m sure my finishing time was right around 30 minutes – one of my better 5k’s in the past 6 or 7 years. [UPDATED - race results have Jeff and I clocked at 30:15]

Bike Ride – It didn’t take long, only about 12 miles, before I began to notice that the run had eaten away a lot of my power and motivation to be outside in the hot, muggy weather. I also had some stomach cramping (probably should have had more than a granola bar for breakfast) that made the last 8 or so miles uncomfortable. I was just happy for the ride to be over.

And that no birds attacked me.
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Run Summary: 3.1 miles (5k) in 30:15 minutes; ran with Jeff an out and back course on the south side of the main drag east-west through Prairie City; mile 1 at 9:08, mile 2 at 18:51; hot – low 80’s – and sunny and humid, with winds from the south at 15+ mph.

Bike Summary: 3.88 miles in 25:34 minutes; rode with Jeff from his house to the start of the Prairie City Days 5k at the ball fields on the south side of town and then back afterwards; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

19.07 miles in 1:22:11 hours, at an average of 13.8 mph; rode with Scott and Steve from grandma’s in Altoona on the trail to Pleasant Hill and around Copper Creek Lake 2 laps before returning; hot – high 80’s – and sunny and humid, with winds from the south at 15+ mph.

Biking - June 25

Turns out there is a reason I enjoy my 20 mile loop course so much: it’s mostly downhill. You know how I know? I rode part of it – about 10 miles – going the opposite direction and it was entirely uphill. Balls!

And that wasn’t the worst part; that was just the last 10 miles of my ride.

I left home planning a short ride of only an hour for a leisurely 14 or 15 miles. It was hot and my knee was no better and I wasn’t all that excited about doing the ride in the first place, but as often happens, as soon as I got going, I kept going.

Once I decided to extend my ride, I wanted to see just how far it was to Kyle’s Bikes in Ankeny. I got to the Saylorville trails between Johnston and Ankeny, and changed plans. I hopped on the trail headed north and rode to the Mile Long Bride (turns out to be only .94 miles long). I took the bridge west to meet up with my loop, and rode the course in the opposite direction the 10+ miles to home.

And then the bird attacked me again. Same spot and all. It was as if the bastard bird was waiting. More screaming and arm waving ensued. As an added bonus I got to do this routine in front of a car coming up behind me. I’m sure it was quite the show.

Earlier in the ride, while cruising up the trails I was almost knocked off my bike by a deer. Right in front of my bike the deer burst across the path. At the time I thought the birds had recruited other animals to the cause. After the bird attack later, I’m sure they have.

I’m a marked rider. Beware.

I also decided that I’m a bit of a trail snob. After riding the wonderfully smooth (and relatively flat) trails north of Ankeny and over at Chichaqua, I don’t think I can ride the HORRIBLY maintained, bumpy as hell, hilly Saylorville trails. That was 12 miles of the worst riding I’ve had in years.

I don’t think I have heat exhaustion, but it was a killer ride. There was no way I could go another mile. I was done at 29; there was no reaching 30. The sun even managed to eat through my sun block, not burning my arms and face, but toasting them a much darker tan than they were a day ago.

Ride Summary: 29.19 miles in 2:02:42 hours, at an average of 14.2 mph; rode from home to the Saylorville trails between Johnston and Ankeny and went north to the Mile Long Bridge, then west to Beaver Avenue and back through Grimes on my way home; HOT – high 80’s (feels like 98 – according to the Weather Channel, and ME) – and sunny and humid, with winds from the west at 15+ mph.

Biking - June 24

Another in– it being summer and all – what I’m sure will be a long list of HOT bike rides.

Even though my left knee was in pain and it was the warmest part of the day and I didn’t really feel like riding, I decided to get out on the bike. A quick change of the batteries in my bike speakers fixed my lack of music problem and was probably the deciding factor in me riding today. A quick change and an even quicker charge of the iPod, and I was out the door.

And it couldn’t have been a more AWESOME ride. Aside from the attacking bird, the ride was near perfect. It was hot, sure, and I was sweating, but I was also cruising along very comfortably. It was almost as if I had been out riding every day the past few months. (I have not.) Needless to say, I’m excited about getting back out there soon.
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Ride Summary: 25.11 miles in 1:31:38 hours, at an average of 16.4 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home, with a loop over by Ry’s along my walking course; HOT – high 80’s – and overcast and humid, with only minimal winds.

Week of Working Out - June 21

Here is a list of the exercise I completed during the past week,
June 15th – June 21st.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: 22.07 miles in 1:24:40 hours, at an average of 15.6 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home; HOT – high 80’s – and sunny and buggy and sunny, with only minimal winds.

Sunday: rest

The Sun Is Not My Friend

I knew it was going to be a tough ride. The sun was out and the temperature was 85° and rising.

It was also 12:15.

Rides after noon in Iowa – in the summer – are never pleasant. But, with RAGBRAI only 28 days away, I had no choice. Train, or die.

I was actually excited to get back out on the bike after a week off (flat tire – and yes, this time I asked at the bike shop to be shown how to fix my own flat tires) because I was given a new speaker to hook my iPod into (thanks Grandma and Steve for the birthday present) that I wanted to try.

Turns out I should have tested the speakers a bit more before setting off on the ride. The sound was terrible and quiet, and after 9 miles I just shut the whole thing off because it wasn’t doing anything but pissing me off. I’m thinking – hoping – that it was just some near-dead batteries causing the distortion and quietness. I’m going to take some new AA’s out there in a little while and fire it up once more. (*crossing my fingers*)

I decided to ride the one ride I know well that takes me out on the country roads instead of staying on the much busier streets in town. I’ve only ever ridden this entire loop once before. It was last year, with Steve, and it just about killed us – heat, speed, and distance. I remembered it was 25 miles (including some extra diversions), and thought it would be nice to know the loop’s true distance.

So I set off.

Like always, my left knee – and my mind and body in whole – didn’t warm up until I was north of Grimes, about 7 miles into the ride. It wasn’t that I was having difficulty keeping a strong average speed, I just felt tired and weak and whiny.

Warmed up, though, I picked up the pace and flew past the “mile-long” bridge over Saylorville Lake. Heading east, out in the country with few cars swinging around to pass me, I was beginning to enjoy the ride. I could see downtown Des Moines off in the distance, could watch the National Weather Service “soccer” ball tower get closer and closer. It was all good.

With a couple miles of downhill/flat road I was able to pedal easily at 20 mph. I pushed it here to help keep my average from falling too much when I hit those last 3 miles of my ride – the uphill battle to home.

And then, 19 miles in, I hit the wall. In all honesty, I’m glad I made it as far as I did. I haven’t been working out regularly in months so I can’t expect to not find that wall waiting near the end of any workout in the foreseeable future.

Tired, cursing, and breathing heavily, I powered up the hill home. I was sure I’d collapse as soon as I unclipped from the bike, or in the very least, puke, but I managed to contain myself.

I know I need to do more of these rides in the sun to better acclimate myself to the conditions I’ll face on RAGBRAI, but I think I’m going to shoot for a shady, slower ride tomorrow. I’m not Superman, you know.

Not yet.
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Ride Summary: 22.07 miles in 1:24:40 hours, at an average of 15.6 mph; rode the loop from home, north through Grimes, over by Saylorville Lake, south by Camp Dodge to 70th Street and then back west to home; HOT – high 80’s – and sunny and buggy and sunny, with only minimal winds.

Week of Working Out - June 14

Here is a list of the exercise I completed during the past week,
June 8th – June 14th.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: 20.85 miles in 1:31:18 hours, at an average of 13.6 mph; rode Altoona to Pleasant Hill, and back, with Steve – entire trail and 3 loops around the Copper Creek lake; cool – high 50’s – and misty and messy, with strong wind from the North.

Sunday: 32.09 miles in 2:07:11 hours, at an average of 15.1 mph; rode Ankeny to Slater, and back, with Steve – with 1.5 loops around DMACC lake at end; warm – high 70’s – and sunny, with moderate winds from the South-South East.

Progress Report XXIV - June 14

Weight: 224.2 lbs.
Loss/Gain: + 4 lbs.

56.6 lbs. to Goal (170 lbs.)

Exercise Hours: 3:38:29 hours (biking: 3:38:29 hours)

Exercise Distance: 52.94 miles (biking: 52.94 miles)

It’s a great feeling to have been out exercising once again. Okay, so I’m sore and tired and not feeling great great, but I am happy to be active once more. (And look: 50+ miles in two days - not bad.)

What I’m not so impressed with is the weight gain. Gah. That’s going to change this week. There are no more excuses for the poor diet choices I’m making. I’m going be counting calories each day. That will help. It has to. I’m almost back to my starting weight.

(There. A smile. Happy, Steve?)

A Need(?) for Speed

Today’s bike ride was a beast. The ride was eleven miles longer than yesterday, with an average speed closer to 2 mph faster! By the last 7 miles I was exhausted. Spent. Legs like noodles and arms nearly too weak to stay on the handlebars.

I rode with Steve from Kyle’s Bikes in Ankeny, on the trail, north to Slater, and then back by way of DMACC, with one and a half loops around the lake. The wind was out of the South-South East, giving us a bit of a tailwind on the mostly uphill ride to Slater. Coming back the wind was against us, so even the mostly downhill ride seemed tough. By the end I was convinced that I had flat tires – what else could explain the sheer difficulty I was having pedaling? (Well, the fact that I’ve not exercised at all the past two months, plus a 20-mile ride yesterday, might have something to do with it.)

My knees and legs are shot. I’m limping around like a much older man tonight. My arms and neck saw some sun and are burned, but not badly. I’ll sleep well tonight. That’s for sure.

And I’ll be right back out there tomorrow, but maybe at a slower pace.
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Ride Summary: 32.09 miles in 2:07:11 hours, at an average of 15.1 mph; rode Ankeny to Slater, and back, with Steve – with 1.5 loops around DMACC lake at end; warm – high 70’s – and sunny, with moderate winds from the South-South East.

Biking in the Rain

Okay, so it wasn’t exactly raining. It was more of a mist, or sprinkles. Still, by the end of the ride we were a mess.

We? I rode with my uncle Steve. He had my RAGBRAI bands and jersey, so we decided to meet for a ride. And let’s face it: we both needed a ride. (We planned for a Tuesday night ride, but were rained out earlier in the week.)

We rode at a good pace for not having been out much (me) and for just having knee surgery (him). The ride out was easier than the ride coming back – uphill and into the wind.

There’s even talk of another ride tomorrow afternoon, weather permitting. I need to be out every day in prep for RAGBRAI. It’s sunny now – I should go out again today…

Ride Summary: 20.85 miles in 1:31:18 hours, at an average of 13.6 mph; rode Altoona to Pleasant Hill with Steve – entire trail and 3 loops around the Copper Creek lake; cool – high 50’s – and misty and messy, with strong wind from the North.

Week of Working Out - May 24

Here is a list of the exercise I completed during the past week,
May 18th – May 24th.
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Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: 14.98 miles in 1:06:21 hours at an average of 13.5 mph; rode Altoona to Pleasant Hill with Ryan; warm – high 60’s with minimal wind.

Sunday: rest

I'm Back - RAGBRAI - Aiming for 500 Miles

The lack of recent posts should have given you some indication of how well things were going in my pursuit of a healthy life. (Hint: not well.) Over the past month – in fact the entire month of April – I’ve gained back 8.4 lbs of the weight I worked so hard losing earlier this year. For the past 5 weeks (and probably this week, too) I’ve gained weight. This is due entirely to a lack of exercise and good portion control.

It all ends now.

I’ll be (essentially) starting over with the entire diet and exercise routine. To make things easier, the month of May will have no theme. It is my goal to find my way back on to the path of healthy living. I’ll return to more regular wellness blogging to help ensure I stay the course.

Upcoming event: RAGBRAI XXXVII – July 19th – 25th (riding bike 442 miles across the state of Iowa)

The time for training is now. The bike will be cleaned, the tires will be aired, and the rides will begin this week. My goal is 500 miles between now and July 19th. The addition of a second (maybe third) job will impact the amount of time I have to ride, but I’ll do my best to hit those 500 miles. It will only make RAGBRAI that much easier if I can squeeze the training in.

Week of Working Out - Mar. 8

A new feature I've decided to add - my fitness work, broken down by day and activity.

Here is a list of the exercise I completed during the past week,
March 2nd - March 8th.
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Monday: rest

Tuesday: WEIGHTS - on machines at Anytime Fitness for 22:59.89 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting…RUNNING - 50 minutes total run/walk; 4.42 miles, 640.8 cal; walk .75 mile warm up, then 2.5 mile run at 6.5 mph: mile 1 was 9:11.88, mile 2 was 9:13.04, and .5 mile was 4:32.10 (last .25 was at 6.7 mph), cool down walk with 1.17 miles to end, all walk was at 4.4 mph, except last 5 min cool at 3.7 mph

Wednesday: WEIGHTS - on machines at Anytime Fitness for 22:59.89 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting… BIKING - (recumbent) 25 minutes (5 was cool down, but pace was unchanged), 5.64 mi, 210.5 cal, entire ride at a relaxed and easy pace of 80's rpm

Thursday: rest

Friday: rest

Saturday: WEIGHTS - on machines at Anytime Fitness for 21:15.22 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting…RUNNING - 65 minutes total run/walk; 5.55 miles, 785.9 cal; walk 1 mile warm up, then 2.5 mile run at 6.6 mph: mile 1 was 9:07.06, mile 2 was 9:06.04, and .5 mile was 4:29.00 (last .25 was at 6.8 mph), cool down walk with 2.05 miles to end, all walk was at 4.4 mph, except last 5 min cool at 3.8 mph…BIKING - (recumbent) 65 minutes (5 was cool down, but pace was unchanged), 15.77 mi, 586.4 cal, entire ride at a relaxed and easy pace of 70's rpm…ELLIPTICAL - 15 min total at pace in 6 mph (3 min cool down at pace 4-5.5 mph); 1.54 mi, 154 cal

Sunday: rest

Jumping At Shadows

Last week I thought being alone in the gym, late at night, was cool. Tonight...not nearly as cool. I was jumping at imaginary shadows and lurking evils.

My big plan all week was to go to the gym when Saturday Night Live began, and workout on the recumbent bike until it was over. That would be a great 1.5 hours of working out, and Dwayne Johnson (The Rock) was hosting, so I knew I'd get a few laughs out of the whole deal. Well, I got there - only a couple minutes late - just as the last person working out was leaving. That meant me, the bike and TV, and no one else. Cool beans, I thought.

Until...

Every single minute I was jumping at imaginary people skirting by in the corners of my vision. It wasn't so bad when I finally moved to the elliptical trainer and was able to watch the whole gym through the reflections on the front windows, but that was only after an hour and five minutes of uneasiness.

Still, I did get in a good workout. I'll probably go back and do it again, but hopefully there's at least one other night owl at work.

Is There Such a Thing as a Relaxed Workout?

You can tell you've been pushing it to the max when a 48-minute workout of weights and biking feels like a breeze.

I did my weights tonight and a relaxed bike ride at an average of 80 rpms (~12-13 mph) and I feel refreshed, almost too relaxed for coming from the gym. It's what I needed, though. Tomorrow night is a run - the fastest of my five runs at this distance (6.6 mph for 2.5 mi) - and maybe a second workout 4 hours later after a midnight showing of Watchmen. We'll see. If that is the case, I'm going to need the easy night I put in tonight, plus some extra energy in the form of FOOD to keep me going.