Summer Blues

Last day of the month.  How sad.  Only because of how little I've done this year.  Here's to a better rest of the fall.

Blast! weight training yesterday.  Pushed myself a little harder and went back to doing some plyometrics.  Those suck, but damn I miss doing them. 

7/30/12 - 1.58 minutes
five laps - stretch
incline bench
incline row
bench press
farmer's walk
decline bench
db fly
db single arm row
db bench
incline db bench
horizontal row
lat pulldown
seated row
Ron's calf raise
Plyometrics (all 30 sec reps)
- box march
- plank
- box jump

7/31/12
17.6 miles, 1.06 minutes, 15.9 avg
262.9 miles for the year

Plan was to run, but legs sore from plyometrics day before.  Set out for an easy spin, but decided to push a little harder.  Pleased I kept average up.  Strong headwind from the north while on Loomis.  Checked into 23's for 'fuel' too.

Lethargic

Haven't done much in almost two weeks.  No excuse.  Weight training at Blast! on the 18th was the last time I did anything.  Got out on the road this morning.  Wake up call at work the other day.  Need to step it up.  Period.

7/18/12
five laps - stretch
db shoulder press
hammer curl
ex bar curl
upright row
overhead db ext
farmer's walk
squats
front raise
shrug
arm ext
arm curl
shoulder press
leg curl
leg ext
Ron's calf raise
lateral raise
five laps - stretch

7/29/12
21.6 miles, 1.22 minutes, 15.8 avg
245.3 miles for the year

Was good to get out, especially after incident.  Loop around house is 1.6 miles, not 1.7 like I thought.  Also, the lap around the block is 3.2 miles.  Good to know.  As for the ride, did a few intermediate sprints along the route.  Need to continue to do those for sure.

Dead Legs

Threw the kid in the Burley and took off for a short jaunt to the firehouse.  Followed up with a crappy road ride.  Just had no legs.  Average mph took a dump.  Struggled.  Another day in the 90's.

7/15/12 (with trailer)
6.2 miles, 0.36 minutes, 10.3 avg
213.3 miles logged for the year

7/15/12 (without)
10.4 miles, 0.46 minutes, 13.4 avg
223.7 for the year

Monday morning blues at Blast!  Wanted to finish workout on three different machines and everytime I tried, they were occupied.  Damnit.  Possible poop?

five laps - stretch
db bench
db single arm
db fly
farmer's walk
incline bench
incline row
shoulder shrug
decline bench
bench press
incline bench
horizontal row
lat pulldown
Ron's calf raise
pectoral fly

Rough night at Miller Park.  Lots and lots of beer...yum yum.  Feeling it today.

Crystal Ridge

The closet mountain bike race I've gotten to so far this year was just peeking in at the race site during a decent road ride.  Took Forest Home to 68th and made my way around to the ski hill.  Picked up the Oak Leaf then headed to 31's to visit an old friend. 

7/14/12
25.7 miles, 1.40 minutes, 15.3 avg
207.1 miles for the year

Damn Bridge

A little different at Blast! at 8pm.  Not much of a crowd downstairs but the weight area was busy.

7/9/12
five laps - stretch
ez bar curl
hammer curl
db shoulder press
farmers walk
shoulder shrugs
front raise
leg extension
leg curl
leg sled
overhead db press
Ron's calf raise
shoulder press
arm extension
arm curl

7/10/12
5.4 miles, 0.31 minutes, 10.6 avg
173.4 miles for the year

Pulled the Burley to 23's with the elder inside.  That makes some difference when towing some 40 pounds, I'm guessing.  Looking forward to next "trailer time" with the kid(s).

7/10/12
8.0 miles, 0.41 minutes, 11.4 avg
181.4 miles for the year

Out for an evening ride spoiled to a flat near the Horny Goat.  Damn bridge.  Limped to 1st and Lincoln to call home.  With a little luck, coworker was able to pick me up near 20th St.  Had a good average of 15.4 til the pop occurred.  Oh well.

Almost like going to practice...Back at Blast! for another weight training session

7/11/12
five laps - stretch
bench press
db bench
db single arm row
incline press
decline press
db incline
incline row
lat pulldown
db fly
farmers walk
pec fly
seated row
chest press
Ron's calf raise

Round Eleven

7/12/12
3.4 miles
28.03 minutes - 31.26 total time (cooldown to mailbox)

Another day at Blast! for a morning weight training session.

7/13/12
five laps - stretch
squats
upright row
db shoulder press
overhead db
farmers walk
front raise
ez bar curl
shoulder shrug
shoulder press
 leg ext
lat raise
leg curl
arm curl

Detour

Undecided where to go I found myself in Tosa.  Then, the damn detour signs started appearing.  Oh well.  Another day with strong wind from the east.  Not as much as yesterday, but still quite annoying.

7/8/12
24.3 miles, 1.36 minutes, 15.1 avg
168.0 miles for the year

121

As I was pedaling past the lagoon in Greenfield Park, for some reason I became curious as to how far it was from the park entrance off of Highway 59 to 1st Street.  That would be about 121 blocks.  Perhaps a few more with roads like 9th and 15th place.  Anyway, with a strong wind from the east, I found out the hard way.  Approximately 7.8 miles.

7/7/12
19.4 miles, 1.15 minutes, 15.4 avg
143.7 miles for the year

103 Degree

Anything the 3rd?  Went running in the morning.

How about the 4th?  Could have, but didn't.  Too freaking hot to ride in the bay.

And the 5th?  Ok, so I was a little lazy yesterday.  I could have lifted and I could have taken the traininer downstairs and spun for a while.  But I did neither.  Today, took Thor eastbound to Lake Drive, over to Grant Park and found my way back home via the Oak Leaf.

7/5/12
35.5 miles, 2.22 minutes, 15.0 avg
124.3 miles for the year

Mindset is to reach 1000 miles before year is over.  We'll see.

Breathe

Round Ten

7/3/12
3.4 miles
30.11 minutes 33.22 total time (cool down to mailbox)

Extremely warm and sticky morning made breathing during the run difficult, but still possible. Want to get my time back down under thirty minutes.

Hot Weather Protocol

No way I wanted to get on the saddle today.  At least not when the sun was out.  Took an evening stroll and ran into some old folk.  Couple minutes chatting with them.  Earlier in the day, took off to Blast!

7/2/12 - 1.57 minutes
five laps - stretch
ez bar curl
overhead db ext
db shoulder press
hammer curl
upright row
farmer's walk
db kickback
front raise
arm curl
arm extension
lateral raise
shoulder press
squats
leg extension
leg curl
leg sled
Ron's calf raise

7/2/2012
12.1 miles, 0.48 minutes, 14.9 avg
88.8 miles for the year

Hello Thor

6/30/2012
24.8 miles, 1.35 minutes
67.7 miles for the year

With a busy afternoon on the horizon, made the most of the morning.  After a shit 48 and needing a nap, I decided to get back in the saddle instead of hitting a pillow.  Took the Oak Leaf south to 13th and Rawson Ave. 

7/01/2012 (trainer @ 23's)
9.0 miles, 0.42 minutes
76.7 miles for the year

Sleep Needed

Long forty eight. First half of my two day shift, the radios went down close to 7pm.  Nothing we could do except monitor the hand helds until six the next morning.  Not much sleep.  The back half, I didn't do a thing.  Just a busy day at work.

Round Nine
6/28/12
3.4 miles
29.57 minutes
33.18 total time (cooldown to mailbox)

6/28/12 - 1.23 minutes
Weight Training @ 23's
five minute box step
bench press
incline press
decline press
db bench
db single arm
db fly
shoulder shrugs
lat pulldown
horizontal row
Ron's calf raise