Brrr...
Friday Funny 2441: Parenting Funnies
1 year ago
Sunday, March 30, 2008
Saturday, March 29, 2008
ChiTown movie shoot...
K is out on the lakefront path running eight so i strolled to the coffee shop for some java by the set and i found out their shooting a movie about Dillinger, a chicago gangster from the 1930's...main actor - JOHNNY DEPP
it's cold outside...
Saturday morning:
I decide this wintery Saturday morning to spin every so easily via my tri-bike on the Kinetic trainer in the house for 40 minutes time. I spun some really easy gears to flush out the "dead" feeling in my legs to prepare them for tomorrow Shamrock Shuffle 8k plus 3 miles for 8 toatal. On the bike I covered 11.3 miles in that time frame with an average HR of recovery lower 103bpm plus my average cadence was 92 revolutions per minute (rpm).
It's cold outside but at least the sun is out...
b
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Also keep an eye on my blogspot tomorrow as I attempt to post up some pictures from the Shamrock Shuffle 8k weekend...
I decide this wintery Saturday morning to spin every so easily via my tri-bike on the Kinetic trainer in the house for 40 minutes time. I spun some really easy gears to flush out the "dead" feeling in my legs to prepare them for tomorrow Shamrock Shuffle 8k plus 3 miles for 8 toatal. On the bike I covered 11.3 miles in that time frame with an average HR of recovery lower 103bpm plus my average cadence was 92 revolutions per minute (rpm).
It's cold outside but at least the sun is out...
b
---------------------------------------------
Also keep an eye on my blogspot tomorrow as I attempt to post up some pictures from the Shamrock Shuffle 8k weekend...
Friday, March 28, 2008
1000 meters done with...
Thursday late evening:Thursday evening I heading over late to the health club to get in my FIRST scheduled 1k repeats for the day as the club was pretty empty due too the late season snow falling outside. I was to have run these five 1k repeats in a time of ~4:03 with a 400 meter walk/jog recovery in between each one. Below is my repeat time with average and max HR values:
1k or 1000 meters - 4:04 - AHR 148bpm - MHR 155bpm
1k or 1000 meters - 4:02 - AHR 147bpm - MHR 153bpm
1k or 1000 meters - 4:02 - AHR 150bpm - MHR 155bpm
1k or 1000 meters - 4:01 - AHR 149bpm - MHR 156bpm
1k or 1000 meters - 4:02 - AHR 150bpm - MHR 156bpm
I ran on either a .5 and/or 1 degree incline the whole 6.2 mile distance with w/u, then repeats/recoveries and c/d in 53 minutes flat plus total overall average HR was 132bpm. I felt quite good during my last big FIRST training workout session before the marathon in 9 days time frame. About is a bonus techy graph as you can see I just about bounced my HR on the low end of my AT range...
b
spun done...
Tuesday evening:Tuesday night was the last session of the 6 week bike training program that I signed up for at a local bike shop in our area which was round number two for me this winter season. I provided a link here to Village CycleSports website that has detailed info about all their winter program courses: http://villagecyclesport.com/ and I have a also provided a link to the CompuTrainer website which is the equipment they use for this training:
The class I’m taking on Tuesday nights is know as "@threshold" which is a 90 minute training program focusing on raising your cycling threshold level with four - 4 minute 90 to 120% repeats thrown in throughout the 90 minutes and a couple 16 minute plateau tempo sessions near the end that ranged from 90% to 115% of your current cycling ability wattage which mine tested six weeks ago at 282 watts.
I focused on cadence the whole ride because the wattage rating changed much too quickly and over a larger number span. Since you do not shift during this class its easier to focus on this 100%. In the 90 minute class I averaged a perfect cadence of 89 rpm with my max being 132rpm during a "stomp" at the end of the first plateau (max wattage then at 596) plus my average HR was 122bpm with a max ride HR on one of those 110% plateau sections was 152bpm. My mileage covered during this session was 27.2 miles for an average rate of speed of ~18.1mph. My Polar speed transmitter was in-consistant so don't follow the graph on that detail Above is my usual techy graph for your viewing pleasure from my last class session.
That sure was a great 6 week cycling session of CompuTrainer classes so all together I had 12 weeks of high quality cycling classes since the first week of this new year...
b
Thursday, March 27, 2008
germs all around...
Monday evening 3.24.08:
Ok so right after work I walked across the street from our office to our health club to get in my scheduled FIRST tempo run in for the day on the treadmill. For some reason the club was packed at 5pm, must have been all those folks feeling really guilty for enjoying all the Easter food & candies plus the place was like a sauna in the fieldhouse where all the equipment is located (ya know b doesn’t like heat & humidity while training and or racing).
The Furman Institute Marathon training program FIRST doesn’t really have much of a taper compared to more traditional training programs as John P verified a few days ago in my blog. So today’s run was to be 6 miles total with the first 2 miles at warm-up pace then right into a 3 mile tempo at an approximate ~7:14 pacing and then a one mile cool-down. Below is my tempo time with average & max HR values:
3 mile – 21:22 – 7:07 pace – AHR 147bpm – MHR 153bpm
My total run time for the 6 was 48:25 with an average HR of 134bpm. I ran the first 3 miles at a one degree incline then the next two miles the incline I varied it other from zero to .5 to 1 degree often and the last cool-down mile I ran at a one degree incline. The run went very well but the only thing that affected me was the temperature in the health club…below I describe the reason I couldn’t use the oscillating fan in front of the treadmills…
When I first got in the club my favorite treadmill was taken so I hopped on the one right next to it thinking that the person on the one I like would not be running far as most people do not at our health club. But that was not to be the case as I started my run on the ‘mill and then I noticed the young women on the fav treadmill doing very un-usual things that I have never seen a treadmill runner do before…she was quite obviously suffering from a cold but about every two minutes or so she would either blow her nose into her running singlet and/or into one of the two smaller health club towels she had sitting on the control panel of the machine…grossness indeed but luckily she was not sneezing the germs my way. My marathon taper paranoia set in immediately with my mind thinking the worst thoughts for my own health…hence no fan usage because I didn’t need that stuff forced over my way! After my run I cleaned my treadmill properly as I always do and I speedlined to the men’s locker room to immediately went into the steam room for 12 minutes to try and disinfect my body as quickly as possible and then a hot shower afterwards to make sure…at home I took some extra vit-c along with some extra recovery drink solution…taper paranoia kicked in big time for me last night!
b
Ok so right after work I walked across the street from our office to our health club to get in my scheduled FIRST tempo run in for the day on the treadmill. For some reason the club was packed at 5pm, must have been all those folks feeling really guilty for enjoying all the Easter food & candies plus the place was like a sauna in the fieldhouse where all the equipment is located (ya know b doesn’t like heat & humidity while training and or racing).
The Furman Institute Marathon training program FIRST doesn’t really have much of a taper compared to more traditional training programs as John P verified a few days ago in my blog. So today’s run was to be 6 miles total with the first 2 miles at warm-up pace then right into a 3 mile tempo at an approximate ~7:14 pacing and then a one mile cool-down. Below is my tempo time with average & max HR values:
3 mile – 21:22 – 7:07 pace – AHR 147bpm – MHR 153bpm
My total run time for the 6 was 48:25 with an average HR of 134bpm. I ran the first 3 miles at a one degree incline then the next two miles the incline I varied it other from zero to .5 to 1 degree often and the last cool-down mile I ran at a one degree incline. The run went very well but the only thing that affected me was the temperature in the health club…below I describe the reason I couldn’t use the oscillating fan in front of the treadmills…
When I first got in the club my favorite treadmill was taken so I hopped on the one right next to it thinking that the person on the one I like would not be running far as most people do not at our health club. But that was not to be the case as I started my run on the ‘mill and then I noticed the young women on the fav treadmill doing very un-usual things that I have never seen a treadmill runner do before…she was quite obviously suffering from a cold but about every two minutes or so she would either blow her nose into her running singlet and/or into one of the two smaller health club towels she had sitting on the control panel of the machine…grossness indeed but luckily she was not sneezing the germs my way. My marathon taper paranoia set in immediately with my mind thinking the worst thoughts for my own health…hence no fan usage because I didn’t need that stuff forced over my way! After my run I cleaned my treadmill properly as I always do and I speedlined to the men’s locker room to immediately went into the steam room for 12 minutes to try and disinfect my body as quickly as possible and then a hot shower afterwards to make sure…at home I took some extra vit-c along with some extra recovery drink solution…taper paranoia kicked in big time for me last night!
b
Wednesday, March 26, 2008
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