I am Auggie’s Dad

Saturday, March 20th, 2010 at 11:00 am | No Comments »

A Hilly Start to the day

Met the usuals and Moe, (yeah!) at Logboom and headed up Juanita and wound our way over the highway down Red Brick road (I don’t really need to see 35 mph) and ended up on the trail down to Marymoor and back.

Started off quite hilly and finished nice and flat, just how I like it.

The sun is shinning and Spring is certainly in the air!

Thanks for a great ride guys!

Workout:

Type: Cycle
Date: 03/20/2010
Time: 11:00:00
Total Time: 2:00:00.00
Calories: 1579
Distance: 30 miles
Average Speed: 15 mph
Max Speed: 35 mph

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Post by:auggiesdad

Friday, March 19th, 2010 at 8:00 am | No Comments »

Long swim

Met the usuals at the pool this morning for our Friday therapy session. Could not find the “groove” until about the final 200 yards, even during the drills.

200 Warm Up
250 drills
10 X 50 hard w/10 second rest
250 drills
500 TT
250 drills
100 speed (1:27)
550 cool down

And now I’m HUNGRY.

Really looking forward to the sunshine and birds chirping today! It’s a gorgeous day in the Pacific NW!

Workout:

Type: Swim
Date: 03/19/2010
Time: 08:00:00
Total Time: 00:43:00.00
Calories: 453
Distance: 2,600 yd
Average Pace: 1:39.29/100yd

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Post by:auggiesdad

Thursday, March 18th, 2010 at 7:00 am | 1 Comment »

A good morning run

A friend of mine posted this on his Facebook the other day, and I think, for me, today, it fits:

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee

I love that fact that I can now, honestly say that, this was a good run. I enjoy running! Believe it or not it has taken me quite a long time to say that I actually enjoy running. Especially when it is (almost) pain free. No pain in the knee, which is a really good thing, and with some more stretching and ART (tonight!) I think I’ll be in tip top shape in no time.

Here’s the break out of this run and how it went down for me.

1st mile at 10 min mile pace
1 minute walk
2nd mile at 9:50 min mile pace
1 minute walk
3rd mile at 9:50 min mile pace
1 minute walk cool down

For me to hold a 9:50/mile pace felt awesome. I’ve been really taking it easy on my runs and have not been running as much as I should be due to injury, but now, I think I’m back!

The “best part” about this run was I was thinking of all the different routes I could run for my “long run” this weekend. Based on my training plan it is supposed to be 9 miles, but since I have been off for so long, there’s no way I should run that far, (it will do more harm than good), but I’m pretty sure I have enough time until my 1/2 to get the mileage in.

The sun is out, the birds are chirping, spring is in the air! Make it a GREAT day!

In sweat and in health!

Workout:

Type: Run
Date: 03/18/2010
Time: 07:00:00
Total Time: 00:32:00.00
Calories: 379
Distance: 3.1 miles
Average Pace: 10:19.62/mile

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Wednesday, March 17th, 2010 at 12:00 pm | No Comments »

Making me time

Time for me to do a little lunchtime spin. They Y is such a peaceful place to go “play” at lunch. All different shapes, sizes and ages sweating it out in their own way. It is very energizing to see everyone there. Some new faces, some old faces, lots of sweaty faces!

How do you make your own time?

I go to the gym and sweat on the spin bike with my buddy “chip”. Today’s “ride” was particularly “interesting” as I usually ride a different spin bike than I did before. And the one I rode today gave me a completely different “ride” than I usually do, but, none-the-less todays ride was a good one!

Spinning for “‘lunch” is so fun! Remember to re-fuel afterwards!

and drink LOTS of water!

Workout:

Type: Cycle
Date: 03/17/2010
Time: 12:00:00
Total Time: 00:40:00.00
Calories: 842
Distance: 15.5 miles
Average Speed: 23.25 mph

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Post by:auggiesdad

Tuesday, March 16th, 2010 at 1:00 pm | No Comments »

Hard test for the knee this time

After my A.R.T. (Active Release Therapy) visit yesterday I asked the doc about testing out the knee with a run, after all, I do have a 1/2 Marathon coming up and my mileage is severely lacking, (due to injury).

So…Since I left my run clothes at the gym this morning, (planning remember?), I headed back to the gym for a hard test run, (I know…I know…the doc said and “easy” test run, but not everyone listens to their docs all the time, right?).

Started off with a 1 minute walk just to get the squirrels going, then did a 5 minute run at a 10 min mile pace, then a 1 minute walk, then kicked into high gear with some sprints. I did 1:1 sprints for quite some time, and a few more leisurely jogs in there as I was going along.

The knee feels good, not great, but good. So, I’ll go back to ART on Thursday for another visit and we’ll go from there. Hoping I should be up for a long run this weekend!

Keepin it sweaty!

Workout:

Type: Run
Date: 03/16/2010
Time: 13:00:00
Total Time: 00:33:00.00
Calories: 391
Distance: 3 miles
Average Pace: 11:00.55/mile

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Post by:auggiesdad

Tuesday, March 16th, 2010 at 7:00 am | 1 Comment »

How do you find the time?

I was asked by a co-worker the other day, “How do you find the time to get it all in?” So, I asked him what exactly did he mean by that? He said, “well, the 2 a days, the 2.5 hour bike rides, the swimming in the morning…You know “all” the workouts that you do”?

So, I figured I’d post up here about some things that I’ve found have helped me “find the time”.

Coffee - Lots of coffee is how I do it! No, I’m kidding…Here are some tips that I’ve been given by several people, and some things that I’ve found that help me out, and maybe they too can help you out.

Preperation - For early morning workouts, I pack my bag, mix my water(s) up and get my morning snack and vitamins together in a little bag, the night before. My work clothes bag is already packed and in my truck with everything I need. If I’m doing a swim/run workout, I’ll wear my run clothes on top of my swimsuit to the pool.
Planning - Plan the workout ahead of time. I’m not the best at planning the workout I’m going to do. But, have a set plan for your workout. I’ll admit, I may not be the best at planning my workouts, but I usually have a pretty good idea of what I want/need to do. It helps that I’m following a training plan for my 1/2 Marathon and 1/2 Ironman, so I know the times and distances I should be going.
Block time out on your calendar - Everyone has a busy schedule with getting the kids off to school, packing lunches, meetings, baseball practice, after school activities and the list goes on. So do I. But, I block out time on my calendar for “Me Time”. This is my time to go to the gym, and not be in meetings.
Set the alarm for 30 minutes earlier - Granted, I have a “unique” situation in my home life where my wife and I have agreed that there are days in the week that she gets to put our son on the bus, and there are days I get to. So, on the days that I don’t get to put him on the bus, I get to go in and workout, so my alarm goes off very early.
Wake up when the alarm goes off! - I know that “snooze” is very tempting, but, as Bob Greene once said to me, “Not moving, is not an option”! Get up, and get going!
Go with a friend - Meet a friend at the gym. You know they will be waiting there for you so, not going, is not an option. They will hold you accountable.

I’m sure I could go on and on with other things I’ve found that can help you find the time, and hopefully some of these “tips” might just spark an idea in your life on how you can “find the time”.

I’d like to leave today with a Mantra a very dear friend of mine uses…

“How we do ANYTHING is how we do EVERYTHING“!

Enjoy the sweat!

P

(Swim workout detais):

200 W/U
250 Drills
500 TT
250 Drills
500 TT
250 Drills
100 Speed (1:25)
100 C/D

Workout:

Type: Swim
Date: 03/16/2010
Time: 07:00:00
Total Time: 00:34:00.00
Calories: 358
Distance: 2,150 yd
Average Pace: 1:34.7/100yd

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Post by:auggiesdad

Sunday, March 14th, 2010 at 7:59 am | 3 Comments »

Can’t feel my toes!

Well, I can now, but it took a little while for the feeling to come back.

Note to self, when you say, “Hey Mitch, wanna go out the backside of Marymoore”, clarify what “out the backside of Marymoore” means before partaking in such an adventure.

Mentally I was ready for about 30, but when we got to the turnaround point, we realized that this was going to be closer to 40 than 30. Which, was all good by me, but I wasn’t quite prepared for 40 with hydration and nutrition.

Thankfully I had enough of my homemade gu with me, just wish I had a little more water with me.

We met at Logboom and headed south, almost to Issaquah and back via the trail. Busy morning on the trail, thats for sure.

All and all a great ride! And Mitch…I’ll be cashing in the coffee bet next time we meet up!

Workout:

Type: Cycle
Date: 03/14/2010
Time: 07:59:57
Total Time: 2:30:00.00
Calories: 2370
Distance: 41 miles
Average Speed: 16.4 mph
Max Speed: 27 mph

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Post by:auggiesdad

Saturday, March 13th, 2010 at 7:00 am | No Comments »

Another successful knee test on the spin bike

After my run, decided to give the old knee a real workover and jumped on the spin bike for a little added “torture” for the knee.

It held up quite well!

Workout:

Type: Cycle
Date: 03/13/2010
Time: 07:00:00
Total Time: 00:30:00.00
Calories: 632
Distance: 11.5 miles
Average Speed: 23 mph

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Post by:auggiesdad

Saturday, March 13th, 2010 at 6:30 am | No Comments »

Testing the knee -

Yup! Still works! Haven’t run in quite some time as I was nursing an ITB issue, which apparently I nursed it quite well. Took off from the Y did did my “standard loop” with a little added loop out one side.

Took about 10 minutes to find my groove again, but once I found it, I kept it! Felt really good and was actually thinking about my form and increase in speed.

It’s good to be back running and I’m really glad I didn’t push this one too far or too hard. I get to go ot A.R.T. on Monday and get all worked over. Looking forward to that!

The best part about the morning were the birds chirping and the sun was shining! It’s a great day!

Workout: