Recovery Run?

Round 11 Sept 16th 16.19 31.19 34.34 Two days after chequamegon.

Trying to Survive

Better late than never?  With only a few days until the Fat Tire,I thought it would be a good time to start running again.  Smart move?  Maybe.  Should have started doing it long ago.

Round Ten
September 10th
- 31.46 minutes (35.06 total time with cool down)
- 16.16 / 15.30 lap times

Once I hit the pavement, I just wanted to get the miles in under forty minutes.  Was a little surprised with the first lap time considering the lack of work I've been putting in.

Two Months Gone By

Holy shit...just noticed my last post. Yeah. Two months ago.

Yeah.  Two months ago I may have wondered how many miles I would get in.  Two months of wondering if I would be able to do it.  Well, after two months, and only a few miles in, I was able to finish the 40.

Mile 18 seemed to go on for ever.  Just a long......gravel.......road.

Two Months

Can't believe its only two months away. A little excited, but fearful as well

Round Nine

Don't recall much considering it was a few months back.  Just the notes from the post.

Round 9
- 27.11 minutes (30.22 total time with cool down)
- 13.45 / 13.26 lap times

Intervals on parkway, feeling a little sore the past few hours, plus small fire this afternoon.

El Mariachi in Town

I have to say, the Downstairs Bike Shop looks pretty sweet.  From the Milwaukee Bicycle Co. 29er, her Trek FX 7.5 to the GT.  Now, add in the El Mariachi Ti, and all I have to say is....DAMN.  Few small parts on order to add to the new ride, you know, bottle cage and small frame protectors.  Possibly switch out the seat and add a saddle bag as well.

Miles

No saddle sores yet. Perhaps that's because I took yesterday off. Just was not motivated in the morning to go. Plan was to get Thor out for an evening spin. Well after a beer with dinner and a short trip to Culver's, I was only thinking about my bed, and how comfortable it can be.

Saturday morning was productive. Got in over 22 miles. Took New Berlin Trail to Barker Rd then south to Beloit. Definitely a fun ride home. I was crusing at over 25 mph for most of it. Well, at least until I hit Hwy 100. Then had to sit up a bit.

This morning was interesting. After the fam left, took Thor out with dark clouds looming to the west. Oh boy, hoping to get this one in before the rain. That didn't happen. Nice soaking rain shower. Wet but not drenched. Rode for another 20 plus. Out to Sunnyslope to Beloit (love that road right now) then picked up the Oak Leaf. Over to Grange and back home. Just a little wet. Could have been worse. Crashing at 25-26 mph??? Yeah, that just about happened. Can one say "pucker factor?"

Pleasant

After a rough day at work, due to feeling like shit, spent eight longs hours in the basement of the other job.  Not much fun.  But once the evening came, things turned for the better.  I was no longer feeling like dog poop.  Plus, able to see the sights of some fireworks.  Been a while for that. 

The morning of the 4th, got Thor out for a short but decent ride.  Probably my highest average for the year so far.  Yet, wanting to do a minimum of 10% of the TDF has been challenging.  Still trying for seventy five miles a week in the saddle.  A little tougher to do than I thought.  But gotta just keep plugging away.  This week is my best chance to make the mark.

Round 8
July 5th
- 31.02 minutes (34.11 total time with cool down)
- 16.19 / 14.43 lap times

Legs felt really heavy this morning.  Alcohol related?  No idea.  Would like to think not.  Need to start some intervals somewhere.  Be in the gym or in the open field off of 51st.

July Already?

With the start of the Tour de France, my plans are 10%.  Just ten percent of what those riders do each day.  Now work schedule among other plans may interfere.  Not too bad of a start.  Took Thor out the morning of the 30th for twenty four plus miles.  Then another spin on the TX Cruzer for six.

Back for another training session on the first.  Actually enjoyed my time there for a change.  Stuck to the same chest routine...15' random, decline press, bench, incline press, db deadlift, db single arm row, db bench and db fly.
 
Round 7
July 2nd
- 29.37 minutes (32.36 total time with cool down)
- 15.40 / 13.57 lap times

Needed Rest?

After three days of nothing, and over a week since I've lifted anything heavier than a beer, was back for a morning training session on the 28th.  Felt good to get back. 

Chest and back were a little beat up the remainder of the day after this one...random (15'), bench press, db single arm row, decline bench, db deadlift, incline bench, db bench, db fly, seated "low row" and lat pulldown.

After not being able to run on the 26th, made if worth while to strap the shoes on.  Best outing this year.  Routine.  Habit.  Whatever, glad I headed back out.  Small victory.

Round 6
June 28th
- 28.45 minutes (32.05 total time with cool down)
- 14.57 / 13.48 lap times

Only one day in the saddle last week.  Must change that this week.

After a pleasant day @ home, was back at the refuge.  Better known as the firehouse.  Brought the bike in to ride, but never got around to it.  Instead spent some time downstairs hurting my arms and shoulders with the weights...db shoulder, db hammer curl, tri extension, planks, squats, overhead db ext, upright row and ez bar curl.

Mental Health Day...Period

Yeah, to say the least.

Not many plans except for a ride  Thought about not, but after being short of my goal last week, I decided I better get out.  Pleased with over twenty-six miles in the saddle.  Cleveland to oak leaf, south to Rawson then back around.  Wind was bothersome at times.  Felt good though most of the way.  Perhaps work in some intervals???  And since I was shy last week, hoping to make up those 18 miles.  So gotta keep the mindset...if I can get out, GO!

Was a slacker today.  Went back to bed after the family left, and then just too tired after work to get in the saddle.  Twelve to fifteen miles would have been no problem if I hadn't been such a turd.  Miles damnit!!!

Rounds IV & V

Round Four
June 20th
- 31.43 minutes (approx. 34 minutes with cool down)
- 16.46 / 14.57 lap times

What took so long?  It's been a few days and I'm just wondering what went wrong.  Two of the first three runs under thirty minutes.  Good.  Now this, followed up with another over the thirty minute mark.  At least that one, there were issues.  Pick up the pace!!  El Mariachi Ti on the way home.

Round Five
June 23rd
- 30.31 minutes (34.04 total time with cool down)
- 16.08 / 14.23 lap times

Day after a party so who's in the mood to run.  Need less to say, I wasn't very excited.  Work clothes needed thirty minutes in the dryer.  Perfect, that's all I needed for a run.  Or so I thought.  First, Ipod took a crap almost half way, and then it was my turn.  Literally.  Short break, then lap two.  I'm alright with the results, but again, still need to get under the thirty marker.

Forgotten Wind

Damn, I hate the wind.  Was a cooler ride yesterday, especially in the shade.  But rode longer than I expected when I first went out.  It was just those few moments when gusts of wind robbed me of almost everything I had.  Damn, just sucked.  Got up this morning, filled my pie hole with a delicious Danish from National Baking Company.  Then, got in little training session...even though I wasn't feeling it today...random (15'), tri ext, bicep curl, hammer curl, db shoulder press, overhead db extension, upright row and ez bar curl.

Yeah, for some reason, did not want to be there today.  Tired?  Annoyed?  I really don't know.  I'm glad I went.  Don't get me wrong.  Perhaps it's the list of other things I need to get done before Saturday.

Round Three

Why am the hell am I running this early in the morning?  I could still be in the rack.  Dreaming about some blonde, running the beach....ahem, oops.  Plus, with the ride yesterday, surprised with how I actually felt on the pavement.  Anyway, happy that I got out there.  Just want to continue to make these morning runs a habit, especially after I get promoted.

June 17th
- 29.30 minutes (32.43 total time with cool down)
- 15.13 / 14.17 lap times

Morning run, a little shut eye in the afternoon, then no desire to even look at weights.  Funny how things work out.  Cell phone reception was shit mostly everywhere except in the bay at 37's.  While taking a call, boss came out for a little cardio.  That's all thy incentive I needed.  Lite chest session...bench press, db single arm row, incline bench, planks, db bench and db deadlift.

Would probably have done more, but took two squad runs during.  Oh well.  And wait, am in need of some Oakley's.  Lost mine at the firehouse somewhere.  DAMNIT!!, my white Sean ones too.

Two for Two

Father's Day weekend, I was actually quite productive on both days.  Saturday's training session went quite well, then followed it up on Sunday with twenty-five plus miles in the saddle.

Training session went well.  Arms and shoulders.  Should I be doing these two on the same day?  I don't know.  At a fire, should I not be putting my body in some uncomfortable position?  Usual start...random (15'), hammer curl, db shoulder press, db deadlift, db overhead extension, shrug, planks, ez bar curl, upright row and front raise.

Round Two

Oh boy.  How do I explain that one.  Beaten.  Like an egg.  After the leg workout yesterday, perhaps this mornings run wasn't the best idea.  Little late for that now.  Neighbor slowed me up to start by saying hello.  But then my second lap?  Knew I wanted to push, but didn't think it was that fast.  Pleased I am.

June 13th
- 28.56 (32.33 total time with cool down)
- 15.15 / 13.41 lap times

Spent the rest of the day at Engine 11.  Movtivated for a little training session in the afternoon.  Started well, but then a small "Fire" interruption.  Returned only to do a couple more exercises.  Stayed with the chest...good stretch, bench press, db single arm row, lat pulldown.

VI XII

Switched to the "hill" mode at XF.  Don't know if I'm a fan.  Perhaps the speed intervals will change my mind.  Felt good about the workout, and found a few more machines that I haven't used yet.  Just need to work out the kinks.  Those damn arm and shoulders today with a few lower body exercises...random (20'), db bench, db single arm row, db incline, planks, lat pull down, db deadlift and db fly.

Six Eleven

Just another day.  Frustrating to start with.  Looked for that damn little hitch for the bike.  Had good intentions to get out on the New Berlin trail with the kids in tow too.  Finally found it, but by then, with other things that needed to be done, it was a little too late. 

Didn't do so well on any small victories today.  Damn.  Just need to continue training.  Worked the chest today.  Felt short on time, due to increase reps on a few sets.  Ran again, what fun...random (20'), db bench, single arm row, db incline, planks, lat pulldown, db deadlift and db fly.

Looking forward to getting back in the morning.  Undetermined where I'll be on the 13th, hopefully get some lifting in.  Round Two prior though. 

June Tenth

Quick training session this morning.  After being a slouch the past two days, felt a little tired lifting this morning.  Probably from going to bed at midnight.  Need to get in bed sooner.  1030pm would be a good start.

Worked on arms...random hill (15'), hammer curl, db shoulder press, overhead db extension, planks, ez bar curl and upright row.

Have just over three months until Chequamegon Fat Tire.  Have sights / goal of getting one thousand miles in the saddle done before mid September.  Now that's a lot of small victories.

Missed One

Missed Thursday's entry.  Oops.

Kept it going with the usual start of running.  Still not a fan though.  Upper extremity workout day consists of the typical...random hill (15'), hammer curl, db shoulder press, overhead db ext, planks, upright row, db deadlift, lat pulldown, lateral raise and ez bar wristcurls.

Could of Been Easy

Would of been really easy to just drive past.  Stop for a couple donuts, grab a paper and head home.  I am pleased with the work I've put the last few weeks.  Thought was that I could take a day off.  Instead, it was a small victory for me when I made the decision to turn into the lot for a quick workout.

Kept it pretty simple.  Mostly worked the chest...random hill (20'), bench, incline press, decline press, lat pulldown, db bench and single arm row.

Round One

Had to be a quick decision to strap on the running shoes.  Pleased that I did.  And quite surprised with the results as well.

June 5th
- 30.38 minutes (34.00 total time with cool down)
- 15.52 / 14.46 lap times

Truck 14 for the rest of the day.  Fitness class in the am planned, but had to bow out due to a run, that came in just as the class started.  Lifted for a short while in the afternoon...db bench, db single arm row, db fly, planks, incline db and shrug.  Planned on more but took another run.

Short Inaugural Ride

MBC 29er.  Of course, the steel version.  Damn I wish I would have waited for the carbon frame.  Oh well.  Probably wouldn't be eyeing up the Mariachi Ti now.  Still would LOVE to have that in the stable.  Anyway, ride was short, but enjoyable.  With the 1x9 drivetrain, I could tell that I can max out on the road pretty easily.  Not too concerned.  First time riding a 29er.  Very comfortable.  I'll be able to tell more once I get her in the trails.  Needs some dirt.

Got a training session in at the gym.  Stilling here now, I'm satisfied how much was accomplished.  Usual start...random hill (15'), hammer curl, db shoulder press, overhead db extension, planks, lat raise, seated row, seated shoulder press, front raise, upright row, farmers' walk (5')

Rest Day

One day removed from the 48, still no desire to train for anything. Must gey back at it tomorrow. Had a decent week of doing some physical work for seven days straight. Need another small victory. That will come tomorrow.

36+30=

48.  Don't believe me?

Started at Engine 36, then followed by my busiest day on the job.  Seventeen runs and in bed at 5am.  Ouch.  Tough forty-eight. 

Nothing done at 36's.  Wanted to but had spring training at the BIT.  At 30's, was hoping to sit and spin for maybe thirty minutes or so.  Instead, did a circuit training session that included...sledge on a tire, step (box) march, abs (crunchies and planks), steps with sandbag, pike pole with Olympic bar (not fun) and burpies.  Was a good change, both something different and working out with six others.

Forty Eight

Sleep schedule.  Last night...maybe one hour.  Tonight looking a little better.  Banking on 3 1/2 hours.  And then, yes a lovely 48.  Can't wait.  Oh yeah, and it begins with one of the busiest engines in the city. 

Sooner than Later

Procrastinate.  Go ahead.  I'm sure you'll get to it later. 

Honestly, I drag my feet quite a bit.  I let stuff sit until there's much to do, then get it ALL done.  Anyway, I hestitated in getting a workout in this morning.  Only briefly though.  My body was telling me to go later in the day, but my mind knew that if I didn't go right away in the morning, I wasn't going at all.  Oh, and that was after being up all night at Luke's again.

Went back to working the chest.  No embarrassments this time...random hill...decline, bench press, incline, incline db, lat pulldown, db fly, front raise and farmers walk.

Ain't My Fault

Usually I'm four, five or six minutes behind.  Today.  Swiped the clock at 9:03am.  Thirty-three minutes late.  Oops.  Not my fault though.  Awoke close to 5:30am...because someone wasn't feeling good, then returned to quarters and spun for awhile.  Few other oddities this morning as well.

Wasn't much, but better than nothing.  Twenty-three minutes of saddle time.  Five minutes of intervals didn't feel great.  But when do they?

PNB Interruption

Surprisingly, it was quite pleasant.  A deserted basement with plenty of equipment for one to use.  Planned on lifting then head upstairs for a spin session.  But that quickly changed, because of a gentleman having a PNB episode a mile down the road.  Returning some 90 minutes later, I was hesitant, checking the clock and realized it was almost 3pm.  Just needed a small victory. 

Strained the arms.  Couple leg workouts as well...hammer curl, db shoulder, overhead db ext, planks, pulldown, ez bar curl, wrist curl, upright row, squat, Ron's calf raise

Little Much

We've all been there.  That moment, you know you're looking like a fool, and people are watching.  Yep.  Had one of those today at the gym.  Spotter?  Who needs one of those?  I'm sure one can tell where this column is heading.  Anyway, pushed too much on the bench press this afternoon.  Glad I don't put those stupid clamps on the bar to secure the weights.  Otherwise, I would have been screwed.  Anyway, angled the bar, and "BANG!!" plates hit the ground.

Overall, the day went pretty well though.  After my minutes of misery on that dull machine where you run, and go nowhere, kept the weight training to the chest and upper back.  What fun...db bench, db single arm, lat pull down, shrug, incline (oops), bench press, decline, db fly

Short Nite

Short night, short notice, damn.

Back to Xperience after an early morning stint at Luke's.

Not This Time

Coming home, I knew there was a remote chance of returning to Luke's. And for some reason, I told myself, if that were to happen, I'd stop and get myself a treat. But why? I survived the last twenty eight plus hours without the little bastards. Sure enough, my presence was needed in Hyperbarics. And with that, I indulged myself. Small victory? Not this time.

Determined

It might not be pretty, but sometimes, it doesn't need to be. That's how this morning went. That dreadful treadmill. Now I've seen many a folk prancing along with ease on those things. Graceful with every bound. As if Richard Simmons was skipping along with them. Looking down at mine, I knew for the next few minutes, there would be no prancing. No bounding, sprinting or skedaddling. Just a tortoise getting back, to somewhere I've been before.

Now 20 minutes goes by pretty quick most days. Yeah, ever try counting to 1200? Let me tell ya, doesn't go by so fast. And that's not the worst of it. A five minute "cool down" after my set time of 20 minutes. At first I was quite pleased, a little slower pace to catch my breath and a chance to glance around to see who was snickering behind me. But for five freakin' minutes? And I could not just get off. How would that look? So I stayed determined, although boiling from exertion, to finish out strong...and slow.

Wait, what are those called? Weights, dumb bells? Kettlebells? Huh? Attempted some weight training as well. Not too much. Didn't want to hurt myself. I had buttons to push at St. Luke's today. Kept to the chest. -decline, bench, incline, db fly, db single arm row

April Fools?

I think not.

Dirtbag

You know, you remind me of all that shit the gets picked up in a vacuum cleaner.  Call it what you want.  Nothing but a bunch of useless crap, that takes up space in an otherwise useless dirtbag. 

Whatever

5.34 miles
12.1 avg
0.26 minutes

Tomorrow

Surprised that I didn't get lost trying to find Blast!  Been a couple weeks.  First hour went well.  After that, someone had problems staying out of trouble.  Was not pleased that my workout had to be shortened by almost 40 minutes.  Anyway...

1/29 - 1.23 minutes @ Blast!
30 minutes Random Hill run
decent stretch
*bench press...db bench press...db fly...single arm row...farmer's walk

*bench press, 10 sets of 3 reps each at 65% max...105 lbs

Tomorrow my new ride comes in.  Unfortunately, I'm working until late the following day.  Then onto final assembly.

Bum!

"You're a bum daddy."

"You slacker daddy!"

Just a few comments that my wife encouraged my kids to tell me after they all got home from Blast! one day.  Anyway, back to Blast! early Monday morning.  And did that running thing on that treadmill.  Probably increase time on that thing.  Plus, get some cleats to get into some spin classes.

Treadmill?

Never been a fan on the treadmill at the gym.  Was an easy change.  With a quick lesson, I became a fan of them.  No more having to run laps.  Just mind numbing running in place.

1/11 - 1.48 minutes @ Blast!
20 minutes Random Hill run
db shoulder press...farmer's walk...hammer curl...overhead db extension...ez bar curl...upright row...incline row...squat...arm extension...arm curl...shoulder press...leg extension...leg curl
walk two laps

*squats; first four sets, 4 reps, last set, 8 reps

1/12 - 1.23 minutes @ Blast!
25 minutes Random HIll run
decent stretch
incline bench...single arm row...bench press...db fly...db deadlift...lat pulldown
walk two laps

Habits

Time to break some of those bad habits.  First one, get off the couch and get moving.  At the gym, firehouse and at home.

Wife dragged me to the gym this past Saturday.  Didn't really want to go, but did not have an excuse not to go.  Glad I did.

1/5 - 1.10 minutes @ Blast!
four laps - good stretch
db bench...db fly...incline bench...bench press...single arm row...incline row
walk two laps

1/8 - 1.41 minutes @ Blast!
six laps - good stretch
upright row...ez bar curl...db shoulder...farmer's walk...hammer curl...overhead db ext...front raise...squats...db shoulder press...lat pulldown...leg ext...leg curl

*squats; first 5 sets, 4 reps per, 10 reps last set
*lat  pulldown; all sets 4 reps

1/9
0.31 minutes @ Blast!
three laps - ok stretch
seated row...lat pulldown...chest press...calf raise
six laps - ok stretch

*lat pulldown; all sets 4 reps except last with 8 reps

1.10 minutes @ 23's
five minute box step - great stretch
db bench...single arm row...db fly...incline db...db deadlift...shrug...bench
planks; three 30 sec each
good stretch

1/10
0.32 minutes - trainer @ 23's
6.66 miles / 12.4 avg
6.66 miles YTD

Got up early enough to get my ass on the trainer for a little while.  Easy spin.  Felt good just to stretch out the legs.

Tunes

Foster the People - Pumped Up Kicks
Imagine Dragons - Radioactive
FloRida - Whistle
FloRida - Good Feeling
fun. - some nights

Slacker

A month ago, I planned on doing one hundred a day for a month.  Yeah, that lasted less than a week.  Perhaps this month and year will be different.  Already signed up for Chequamegon Fat Tire Festival, at least the lottery portion.  Ore to Shore and possibly Iceman as well?  Triple Crown baby!!

Here's to a good start to a new year.