David

Weekly Training Report for 2013-07-14

 Training Log  Comments Off on Weekly Training Report for 2013-07-14
Jul 132013
 

Workouts 5
Time 625 min
Cycling 126.4 miles
Weights 120 min

  • tue: Recumbent bike miles. Rode 11.0 miles for 45 minutes at 14.67 mph. Easy miles in the Gym on the Norwegian Dawn to Bermuda
  • tue: full body workout. Lifted for 60 minutes . one-leg glut extensions, side plank leg lifts, glut extensions w/barbell at 56 lbs, hover squats, locked leg tripod balance, stiff leg bunny hops, 7-7-7 bicep curl, lat pulldown, arm row, chest press
  • thu: Recumbent bike miles. Rode 15.0 miles for 60 minutes at 15.00 mph. Easy miles at the gym on the Norwegian Dawn towards Bermuda
  • thu: full body workout. Lifted for 60 minutes . one-leg glut extensions, side plank leg lifts, glut extensions w/barbell at 56 lbs, hover squats, locked leg tripod balance, stiff leg bunny hops, 7-7-7 bicep curl, lat pulldown, arm row, chest press
  • sun: Prouty Century. Rode 100.4 miles for 400 minutes at 15.06 mph.
 Posted by at 8:00 pm

Weekly Training Report for 2013-07-07

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Jul 062013
 

Workouts 5
Time 252 min
Cycling 11.0 miles
Running 2.8 miles
Weights 180 min

  • wed: Sherwood Forest Loop. Ran 2.8 miles. Un-timed easy run
  • wed: Full body workout. Lifted for 60 minutes . one-leg glut extensions, side plank leg lifts, glut extensions w/barbell at 56 lbs, hover squats, locked leg tripod balance, stiff leg bunny hops, 7-7-7 bicep curl, lat pulldown, arm row, chest press
  • sat: Full body workout. Lifted for 60 minutes . one-leg glut extensions, side plank leg lifts, glut extensions w/barbell at 56 lbs, hover squats, locked leg tripod balance, stiff leg bunny hops, 7-7-7 bicep curl, lat pulldown, arm row, chest press
  • sat: Recumbent bike on cruise. Rode 11.0 miles for 45 minutes at 14.67 mph. Easy pace ride in the gym on the Norwegian Dawn to Bermuda
  • sat: Full body workout. Lifted for 60 minutes . one-leg glut extensions, side plank leg lifts, glut extensions w/barbell at 56 lbs, hover squats, locked leg tripod balance, stiff leg bunny hops, 7-7-7 bicep curl, lat pulldown, arm row, chest press
 Posted by at 8:00 pm

Weekly Training Report for 2013-06-30

 Training Log  Comments Off on Weekly Training Report for 2013-06-30
Jun 292013
 

Workouts 7
Time 400 min
Cycling 84.1 miles
Running 2.8 miles
Walking 4.2 miles
Weights 35 min

  • mon: Sherwood Forest Loop. Ran 2.8 miles. Nice and easy run around the neighborhood. It was pretty warm so I kept the pace slow. I’m not really concentrating on my running for a few weeks because I have my 100 mile bike ride coming up in a few weeks I want to be ready.
  • tue: Sherwood Forest Loop. Walked 2.7 miles. A brisk walk around the neighborhood.
  • sat: Fast cycle between thunderstorms. Rode 20.8 miles for 75 minutes at 16.62 mph. Interesting story, I have a pulmonary function test this morning to test for some asthma like conditions I’ve had when running. It turns out I do not have asthma. In fact my lung capacity and my oxygen management efficiency is 120% of what it should be for someone of my age, gender and weight. one thing that I learned though is that I haven’t really been breathing very well in either running or cycling. It hurts a lot to do full solid breaths, mostly because I am unaccustomed to it. So during this cycle ride today I just concentrated on really full deep breathing through my nose and what do you know… It really, really helped. I can’t wait to try better breathing with my running as well!
  • sat: Lynnfield-Wakefield-Reading-Peabody-Loop. Rode 20.6 miles for 82 minutes at 15.09 mph. Kept the speed easy since it is just the miles I need to get in.
  • sat: Down the street and back. Walked 1.5 miles. More of a stroll really.
  • sun: Lower body strength training. Lifted for 35 minutes . one-leg glut extensions, side plank leg lifts, glut extensions w/barbell at 56 lbs, hover squats, locked leg tripod balance, stiff leg bunny hops
  • sun: Hot ride. Rode 42.7 miles for 180 minutes at 14.17 mph. I got a late start and paid the price. Although it was only 82 the beating sun took its toll. When I got the point where I could either take a right and finish at 50 miles I instead took a left and went home. Still I am happy with the overall cycling miles for the week.
 Posted by at 8:00 pm

Weekly Training Report for 2013-06-23

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Jun 222013
 

Workouts 6
Time 302 min
Cycling 40.2 miles
Running 8.0 miles
Walking 4.7 miles
Weights 60 min

  • mon: Pillings Pond Run. Ran 5.2 miles for 55 minutes at 10:30 pace. Hot run in the summer heat. I took most of it slow and just enjoyed getting out on the road.
  • wed: Neighborhood walk. Walked 2.7 miles. nice medium pace walk
  • thu: Lower body strength training. Lifted for 60 minutes . Met with a trainer to set up a routine for me to use to rehab my knee and strengthen my lower body. She was able to see right away I was very imbalanced. I should be able to do 20 side plank leg lifts and I can do 2-3! And my gluts are weak too. I am psyched to get the training.. wish I had done it years ago.
  • fri: Long walk with dog. Walked 2.0 miles. Longest walk so far with my 6 month old dog Buddy. Very slow, since I am still training him to walk with me and he is very stubborn
  • fri: Sherwood Forest Loop. Ran 2.8 miles. Medium effort jog through the neighborhood. I worked on my form and foot landing. I think it made a difference in my knee. I have been running with my feet too close together and landing too much on my outer foot. I worked on widening my stance slightly and landing on the “tripod” of big toe, little toe and light pressure on my heel.
  • sat: 40 mile ride through north reading. Rode 40.2 miles for 160 minutes at 15.04 mph. Just a great day for riding! I am really glad I pushed myself to do it since I woke up and didn’t feel motivated. Just a few weeks till my century and I needed the hours in the saddle. I have a 60 mile training ride with my team next weekend.
 Posted by at 8:00 pm

Weekly Training Report for 2013-06-16

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Jun 152013
 

Workouts 6
Time 243 min
Cycling 31.4 miles
Running 8.8 miles
Walking 1.0 miles
Weights 35 min

  • tue: Sherwood Forest Loop. Ran 2.8 miles. Nice slow jog around the neighborhood
  • wed: P90 Body Sculpting. Lifted for 35 minutes . Push-Ups, Heavy Pants, Military Press, Standard Bicep Curls, Back Scratches, Lunges, Fly Push-Ups, Back Flys, Swimmer’s Press, Open Bicep Curls, 2 Arm Kick Backs, Lunge & Squat, 7-7-7 Push Ups, Lawnmower, Shoulder Flys, Bicep 21?s, Chair Dips, 3 Part Squats
  • thu: Down the road and back. Ran 2.0 miles. warm up walk to a strength training workout.
  • thu: Easy neighborhood walk. Walked 1.0 miles.
  • sat: Pillings Pond Run. Ran 4.0 miles for 38 minutes at 9:30 pace. I started to run when I saw a neighborhood friend running in front of me. I caught up and we did the run together. He is training for a 5K next weekend. We had a great time! I had a planned a slow run, but decided to stop looking at my hear rate monitor and just enjoy the company.
  • sat: Lynnfield-Stoneham-Melrose Loop. Rode 31.4 miles for 123 minutes at 15.30 mph. At some point during this cycle ride I made a wrong turn. When I saw I was passing the Stone Zoo in Stoneham I knew I was way off course. my big worry was that I was supposed to be home by a certain time and I thought I was so off course there was a chance it would make it back on time. I turned on my iPhone’s turn by turn instructions and it properly navigated the roads back to the house. I wanted to get in a 30 mile ride, so it all worked out in the end. I My average heart rate under 140, so I am pretty pleased with hitting the right amount of effort on this.
 Posted by at 8:00 pm

Weekly Training Report for 2013-06-09

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Jun 082013
 

Workouts 8
Time 232 min
Running 13.5 miles
Walking 4.0 miles
Weights 35 min

  • tue: Sherwood Forest Loop. Ran 2.8 miles for 23 minutes at 8:36 pace. So I decided to up the pace and feel things out today. I really thought things went well, until I was done. Now I am sitting here with my right knee throbbing a lot and my left knee throbbing a little. Walking downstairs to my computer felt like my right leg was going to give out on each step. I really hate this whole knee issue. I even hate more that the solution of strengthening my gluts, thighs, VMOs and opening up my hip flexibility is going to take so darn long. at least this will force me to work on controlling my pace more precisely. The problem was not the 8:36 average pace, but the portions of my run that were at 7:15. Basically if I drop below eight I start to have knee problems. Sad.
  • tue: Neighborhood walk. Walked 1.5 miles for 25 minutes . Easy walk around the neighborhood. This is technically a “rest” day for me, so I took it easy.
  • thu: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:25 pace. Pretty good run but still some knee pain afterword
  • thu: P90 Body Sculpting. Lifted for 35 minutes . Push-Ups, Heavy Pants, Military Press, Standard Bicep Curls, Back Scratches, Lunges, Fly Push-Ups, Back Flys, Swimmer’s Press, Open Bicep Curls, 2 Arm Kick Backs, Lunge & Squat, 7-7-7 Push Ups, Lawnmower, Shoulder Flys, Bicep 21?s, Chair Dips, 3 Part Squats
  • sat: Sherwood Forest Loop. Ran 2.8 miles for 29 minutes at 10:34 pace. Controlled heart rate run. I kept my HR pegged at 145 even on hills. Slight tightness in my left ankle and some tenderness in my right knee. Overall I felt pretty good about this run and I can’t complain about the cool misting rain either!
  • sat: Neighborhood walk. Walked 1.5 miles for 28 minutes . Mostly dog walking, but I kept the pace brisk for the most part
  • sun: Pillings Pond Run. Ran 5.2 miles for 50 minutes at 9:31 pace. Estimated time. I did this run by running at a brisk pace and then walking every mile for a couple of minutes to catch my breath. I am fine tuning my pace sense so I can better learn to ride that fine line where you can’t sustain the pace.
  • sun: Warm up and cooldown. Walked 1.0 miles for 16 minutes .
 Posted by at 8:00 pm

30 day update on Primal Blueprint

 Low-Carb Lifestyle, Uncategorized, Weight Management  Comments Off on 30 day update on Primal Blueprint
Jun 032013
 

primalblueprintSo about 30 days ago I posted that I was going to make some pretty fundamental changes to my health and wellness plan. I researched quite a few different eating and living philosophies that meshed well with my low-carb lifestyle. I was pretty firmly committed to the concept that sugars spike the blood sugar levels causing fat storage, so I wanted to find an eating plan which supported that theory. Thankfully there has been a lot of progress on that front in the last few years. Gone are the days where the Atkins diet was the only alternative for someone seeking a low carb lifestyle. While I have enjoyed some success over the years with Atkins, I never could really get it to stick. I would lose the weight when I went into benign dietary ketosis, but then gradually would all come back as I introduced grains and refined sugars back into my diet.

It was also important that I find something that I felt was sustainable from an ease-of-use point of view as well as a food consumption point of view. As you know from my prior article, I decided to go with primal blueprint. This is very similar to the Paleo diet, but is slightly less restrictive when it comes to dairy.  There is also  an emphasis on organic foods, stress free living, and exercise which more closely resembles the type of activities that our ancestors would have been naturally enduring in the more primitive world.

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Weekly Training Report for 2013-06-02

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Jun 012013
 

Workouts 4
Time 220 min
Cycling 30.9 miles
Running 2.8 miles
Walking 4.1 miles

  • mon: Lynnfield 4.1 mile pond walk. Walked 4.1 miles for 70 minutes . Long walk at a brisk pace. My HR is still elevated due to my fading cold so I erred on the side of caution and walked instead of jogged. Still.. it was probably too big an effort in retrospect.
  • thu: Lynnfield 15.41 mile loop. Rode 15.4 miles for 65 minutes at 14.22 mph. Easy cycle in the 90 degree heat. I need to switch to a lot more cycling. I have a century ride in 5 weeks I am not ready for.
  • sat: Sherwood Forest Loop. Ran 2.8 miles for 25 minutes at 9:07 pace. Hot humid run this morning. Still recovering from 2 weeks being sick and I found this a real effort. My knee seemed to hold up OK so maybe the glut strength training is helping. I will have to wait and see how I feel in a few hours.
  • sun: Lynnfield 15.41 mile loop. Rode 15.5 miles for 60 minutes at 15.44 mph. 93 degree heat at 3:00 pm. It was hot even cycling, which is usually not the case as the wind cools you down. I went though two water bottles and still was down 2 pounds after the ride. I pushed this a little faster than the ride earlier in the week, averaging 1 MPH faster.
 Posted by at 8:00 pm

Weekly Training Report for 2013-05-26

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May 252013
 

Workouts 4
Time 225 min
Walking 12.8 miles
Weights 24 min

  • mon: Long brisk walk. Walked 4.9 miles for 78 minutes . Not feeling well and my base HR is elevated 25 bhp. It was nice to get the walk in though.
  • tue: Brisk walk with sprints. Walked 5.1 miles for 85 minutes . Okay… I probably should not of done this workout. I have not been feeling well and yet I felt this drive to get out. I guess I figured that as long as it was a walk it would be fine. But almost an hour and a half of a brisk walk is perhaps too much. Add to that 6 x24 second sprints and I pushed it over the top.
  • wed: Sherwood forest loop. Walked 2.8 miles for 38 minutes . A brisk walk around y favorite loop. I am pretty sick with a cold so this is probably my last workout until I recover.
  • sun: Easy quick weight program. Lifted for 24 minutes . The quick program to just activate my muscles after several days of inactivity due to my sickness.
 Posted by at 8:00 pm

Weekly Training Report for 2013-05-19

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May 182013
 

Workouts 2
Time 59 min
Running 2.8 miles
Walking 2.6 miles

  • thu: Brisk HR walk. Walked 2.6 miles for 33 minutes . My knees are still hurting me and I’m starting to feel a bit under the weather so I need this just a brisk walk today
  • fri: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:25 pace. Quick run to get the blood flowing. But I feel a cold coming on. This was a struggle.
 Posted by at 8:00 pm