smarter not faster
I think Cadence is RPM’s, but if I’m mistaken, please let me know, and I’ll change it. I read an article the other day about how a “beginner” training for a tri, should keep his/her RPM’s between 88-92 RPM’s…So, I tried that today. Which meant, in order for me to get a decent workout I had to increase my resistance. So, during the 1 minute non hill intervals I pumped it up to 21, and on the hill intervals I decreased it to whatever would keep my RPM’s between 88-92, (somewhere between 12 - 18 on the resistance depending on the hill).
Man, what an awesome “ride” (on the stationary bike)!
It is true what they say, work smarter not harder, but in my case not faster. Increasing the resistance actually kept my heart rate lower during each interval than previous rides, and then when it came to cool down time, for me it was the last 3 minutes or so, I was able to get my heart rate down to a very comfortable, (yet obviously still increased) rate of about 118.
Which gave me the feeling like I’d certainly be ready for a run after this. (I didn’t, but I certainly could have. I didn’t want to push it too hard in my first week).
It truly was a great feeling after the ride. I’m really jazzed for the next 11.5 weeks…It will be here before I know it.
And then, to top it off, when I walked into my favorite morning watering hole, the friendly barista saw me come in, and by the time I had gotten to the counter, ordered, and paid, my Grande, Non Fat, Sugar Free Vanilla cafe misto was sitting there waiting for me. I don’t know, is that a good thing they know me so well I don’t even have to tell them what my drink is? Oh well, their good peeps! So, it has been an awesome morning! 
In sweat -
auggiesdad
Workout:
- Type: Cycle
- Date: 04/30/2008
- Time: 05:30:00
- Total Time: 00:30:00.00
- Average Heart rate: 141
- Max Heart rate: 150
- Calories: 496
- Distance: 13.13 miles
- Average Speed: 26.26 mph
- Average Cadence: 90
- Max Cadence: 97
Filed under: Cycle
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Norwegian Engineering
So - I spent most of my run coming up with “titles” to todays blog. Here’s a list of them and reasons why they were or were not chosen.
1- Rest Day - Not chosen - reason - Well, I didn’t rest, I was supposed to according to my 12 week training plan, but I couldn’t. I guess when you’re used to going to the gym 5-7 days a week a day of rest is hard to put into your schedule.
2- Felt Test Drive - Not Chosen - reason - Well, I was supposed to be resting today, so I was going to go on a test ride of a Felt z70 at my local bike shop…But, instead I went “grill shopping”…You see, I called the guy to see if he could come out and install the Natural Gas line for a grill on Friday and he said he’s shutting the shop for a week once tomorrow ends. So, I begged and pleaded with him, and he said he’d come tomorrow. So…
3- Grill Shopping - Not Chosen - reason - Well, I didn’t rest, I didn’t test drive, and I didn’t buy a grill…so, then comes reason #4…
4- I am an athlete - Not Chosen - Like Brad Quoted Bill Bowerman in another post earlier - “If you have a body, you are an athlete.” Reason - I thought of a better one for today…
5- OH OH Where’s my ipod case?!?!? - Not Chosen - reason - see #6.
6- Norwegian Engineering - Chosen - reason, and please note, I do NOT recomend this to anyone…cause it made my HR Monitor go all wakey, amongst other things. As you can tell by reason #5 I couldn’t find my sport arm band for my iPod, so, I didn’t know what to do….do I run holding my ipod? No, I’m not that good yet. Do I bike and drop the ipod into the cup holder? No, I’m supposed to bike tomorrow, and I biked yesterday, not up for biking today. So, what do I do…
Well, does the front desk have Duct Tape? Nope, no duct tape, can’t tape it to my arm…But, AHHA! They do have rubber bands, slightly smaller than my biceps, tight enough to hold the ipod in place. OK! Lets run! So, the kid behind the counter said, “now thats ghetto engineering” and I said “No, its NORWEGIAN Engineering”! So, thats the reason for todays blog title.
Again, I do NOT recomend it, as now my arm is real sore, and it made my hr monitor freak out today. but, at least I got to listen to my music!
In sweat - AuggiesDad.
(and please don’t be mad that I didn’t rest today…I guess when one has an addiction to sweat, one must find a way to sweat!)
Workout:
- Type: Run
- Date: 04/29/2008
- Time: 15:15:00
- Total Time: 00:26:00.00
- Average Heart rate: 153
- Calories: 496
- Distance: 2.46 miles
- Average Pace: 10:33.8/mile
Filed under: Run
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trail-a-bike
I would really call it a “workout”…but, pulling my 5 year old on his trail-a-bike for a few miles sure was fun!
Workout:
- Type: Cycle
- Date: 04/28/2008
- Time: 16:30:00
- Total Time: 00:25:00.00
- Distance: 3 miles
- Average Speed: 7.2 mph
Filed under: Cycle
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Cycle - 0.5 hours - 04/28/2008
Workout:
- Type: Cycle
- Date: 04/28/2008
- Time: 06:00:00
- Total Time: 00:30:00.00
- Distance: 12 miles
- Average Speed: 24 mph
Filed under: Cycle
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Run - 0.4 hours - 04/27/2008
(patiently awaiting my first installment of Triathlete mag)
Workout:
- Type: Run
- Date: 04/27/2008
- Time: 12:30:00
- Total Time: 00:21:00.00
- Max Heart rate: 161
- Distance: 2.01 miles
- Average Pace: 10:27.18/mile
Filed under: Run
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Day 1 - 12 Weeks to Chelan Man
Day one 15 minutes swim, 20 minute run.
Had a great day today…Woke up, (got to sleep in a little), then headed to meet some friends and thier kids at the Pro Club in Bellevue. Man that place is really nice! I’ve decided I need a job there or at Microsoft…oh well, thats another day…Anyway, we played with the kids in the pool for about 45 minutes, then checked them into “school” for an hour. I swam, then ran…we had lunch at the bistro. I “splurged” and got their seafood cobb salad. Actually, quite good. Them here comes the fun part…We went to a bike shop in town…I drooled all over the Tri bikes…even fondled one a little while the Mrs was checking out kids stuff…Well, thats as close as I got to buying one on todays visit.
But! The cool thing is we did get a Trail-A-Bike for the little man. This hooks on to the seat post of my bike, and then he gets to “ride” behind me. Once we finally got home, (detour through Redmond Ridge), hooked it up, and off we went…(until the rains came). Oh well, it was a fun 2 mile “bike”.
So, 12 weeks from today I’ll be doing my first Tri. The Chelan Man. I’ve got a long way to go to get there, but I know I’ll be there, have fun, finish, and hopefully get “addicted”. Now, if I could only convince auggies mom I need a new bike….hmmmm, I wonder what my mountain bike would look like with areo bars, and pull up bars?….and noisy cranks…I even tried the “hey, but if I bike to work, I’ll save in gas money…but, that didn’t go over to well. her follow up was, “you’d still have to bike home and drive to get the little man from school” ouch, that one hurt….hmmm, maybe I’ll just hook up the trail-a-bike and we can ride home! (OH! I’ll use that one tonight 
)
I’m feeling really good. Ready for this voyage in my journey, or is it a journey in my voyage? Whichever is shorter in the longer, I’m not sure.
Tomorrow I get to bike
Workout:
- Type: Swim
- Date: 04/27/2008
- Time: 12:00:00
- Total Time: 00:18:00.00
- Distance: 897.6 yd
- Average Pace: 2:00.32/100yd
Filed under: Swim
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5 am wake up call! “MOMMY?!”
Well, apperently we forgot to turn the nightlight on last night…so, this morning at about 5:15 after I had hit “snooze” on my alarm for the first time, I heard this faint “mommy”, then it grew a little louder, “MOMMY!”…then I heard his door open…rubbing the sleepy dust from my eyes, I decided now was a good time to get going, and get out the door…So, I let the little man know he could have my spot…and, I got ready to go. Usually I like to hit snooze a few more times than just once, but today, I knew I needed to get going.
27320 pounds…
In sweat -
Workout:
- Type: Strength Training
- Date: 04/25/2008
- Time: 05:45:00
- Total Time: 00:45:00.00
Filed under: Strength Training
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Y’s way to physical fitness
OK, so I couldn’t think of a better title for my blog today. Thats just what was on the top of the peice of paper I’m looking at. It’s a body composition profile.
Lisa - I’m looking forward to having you pinch me as well. I NEED a second opinion. I don’t know if they were right. Either that, or I just don’t know how to believe it quite yet. (which is probably more likely the case).
Today was a day off for me. One I was sort of planning on. I need it. I think I’ve been pushing a little harder lately than I should.
Sunday I will be “officially” 12 weeks away from my first tri, so, I’m sort of resting up for that. It’s not a hard first few weeks, but I’m really excited to “officially” begin “training”.
I’m at all of the distances right now, and feel really good about my paces. Yes, I’d like to increase them and be competitive, but then I read a few blogs around here, and am reminded that I want to enjoy it, not go balls out.
Sunday I’ll also be 6 weeks away from my first official run. My friends convinced me to do Beat The Bridge here in Seattle. Not sure if it’s a good thing to do or not, while training for a tri, but I figure I’ve got plenty of time. why not. (we’ve already reached our fund raising goal…but if you’d like to join our team, let me know, we’ve got room).
Life’s Good!
In sweat -
Auggie’s Dad
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3rd times a charm!
went to the Y for the 3rd time today…did a “typical run”. in other words, this is something that is sustainable, and on a scale of 1-10, about a 7 for me.
25 - at 2 minute intervals of 10 and 18, 5 minutes cool down 1 of 20 for 1 min, 16 for 1 min, 14 for 1 min and 12 for 2 as a “final cool down”.
best part was, my son got almost 50 minutes in Adventure Zone…he loves that place.
30 mins
3.52 miles
Avg HR 148
Max HR 158
Cals 503
in sweat
Workout:
- Type: General Cardio
- Date: 04/23/2008
- Time: 16:15:00
- Total Time: 00:30:00.00
- Average Heart rate: 148
- Max Heart rate: 158
- Calories: 503
Filed under: General Cardio
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refreshing
was a little cloudy this morning on my way to the y. Felt like a good swim was in order. Felt so good! It got a little crowded as I was starting my last 100, otherwise I would have kept going another couple hundred. I was feeling like fish.
I’ll go back this afternoon for a bike or something fun. Looking forward to today, (no con calls scheduled! WOOT WOOT!) and I’m going to my favorite smoothie place for lunch today!
In sweat -
Workout:
- Type: Swim
- Date: 04/23/2008
- Time: 07:15:00
- Total Time: 00:18:30.00
- Distance: 897.6 yd
- Average Pace: 2:03.97/100yd
Filed under: Swim
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