Not too bad for eating out for two weeks straight.
Wednesday, January 27, 2010
Tuesday, January 26, 2010
The Mediocre White North
For the previous two weeks I’ve been in North Dakota and Minnesota. This was not a pleasure trip or vacation (who in their right mind would vacation in North Dakota or Minnesota in the middle of winter?), it was a business trip (I was made to go).
I was lucky on my trip. The week before I got there it was in the minuses, and it snowed. This week they are having a blizzard. When I was there it was in the mid 30s with mostly clear skies.
The hotel I stayed at was a older hotel, but it was next to the YMCA, and guests could use the facilities. I was able to continue my workouts, for the most part. I wasn’t able to do anything on my first Monday due to travel. On Tuesday I was planning on hitting the Y for a swim or a spin, but my co-worker, who had been up there alone for a week already, was so starved for company at dinner that I didn’t have the heart to say no. Monday and Tuesday was a wash.
Wednesday I hit the treadmill before work (I only did a mile before I had to get off it ,or go insane (I think the treadmill was a ancient form of torture).I was able to get a swim in after work and before going out. The pool at the Y was weird (different than what I’m use to). The first half of the pool was only about 3 feet deep. If I turned on my side too much when I stroked, I could touch the bottom. The second half of the pool was about 12 feet deep. This was weird for me because I don’t know how to flip turn, so I’m use to putting my foot down on the turn (can’t do that in the 12 foot section. I was able to muddle through it for a 50 minute / 1700 yard workout.
Thursday I talked my co-worker into eating early so I could take a spin class. It was a fairly easy class. Definitely not as hard as a ATC (Atlanta Triathlon Club) class.
On Friday my co-worker left and I had to rent a car, I had been riding to work with my co-worker. This gave me the opportunity to eat early and get another swim in. I did a 1250 yard continuous (non-stop) endurance swim. This is the longest I’ve done without stopping.
Saturday I had to work in the morning, but was off in the afternoon. At lunch I noticed a state park near the restaurant (Red River State Recreational Area) and decided to check it out. I hiked along the river for a couple of miles (wasn’t really dressed for a hike). The trail was a nice wide paved trail that was clear of snow. This meant no more treadmill.
Sunday I ran the 4 mile loop around the river. It was cold, but still better than the treadmill.
Picture of the trailI worked Monday , even though it was MLK day. MLK day doesn’t seam to be a big holiday up there. I didn’t do any workout, I took a rest day.
Tuesday it snowed, but I still hit the park for another 4 mile run. The main difference was that it was colder, and this time I hit some ice 20 feet from the car, after the run, and took a spill. Still better than a treadmill.
Pictures from the run
The rest of the week I limped around, and Friday I flew home. I am so happy to be home away from the mediocre white north.
NOTE: Last Saturday I swam (class), but I wore a knee brace and I didn’t kick hard.
Thursday, January 7, 2010
Welcome to the Hurt Fest
As I posted a couple of days ago, I joined the Atlanta Triathlon Club (ATC). On Wednesday nights the ATC holds spin classes. I've never done a spin class before, but how hard could it be? I can ride a bike for a hour.
I am not sure, but I think the word spinning is a ancient druid word for cough up a lung. The class started out with a easy warm up spin. As we warmed up the spin instructor (ancient Greek phrase for sadistic bastard), told us about the different types of spin classes, the basic rules, and the 5 levels of resistance. The classes are sprinting, technique, power, and endurance. We were going to do a sampling of all of them (we had a lot of first timers in class, including me).
After the instructions were done we started the sprinting portion. With the bike set at level 3 we are to spin as fast as we can. Our cadence needed to be above 110 rpm (80 to 90 rpm is the normal cadence). we did about 5 sets of sprint that lasted 30 second all out, then 30 second recovery (normal spinning). After that we did the same thing, but while standing. During this I was between 85% and 95% of my max Heart Rate (HR).
After the sprints we worked on technique. We did one leg spins. We would do the right leg, then the left leg, then both, and then we would repeat. After that we practiced standing technique. Standing , but not putting weight on your arms.
This was followed by jumps. Jumps are when you jump out of the seat then sit back down. I think we did about 15 of them, but my brain was not working too well due to the lack of oxygen. Next we did leans. While standing, you squat forward so your back is parallel to the floor. I could not even finish these.
Next was the simulated hill climb. As you are spinning you keep increasing the resistance until you can barley turn the pedals, then you stand and keep spinning for 2 more minutes. By the end of this all I was seeing was a white light (I think I saw my dad).
The endurance was something I was use to doing. You take the HR that you can ride at for a hour and increase it by 10 beats per minute, and do this for 10 minutes. I was starting to feel a twinge in my calf by now. I was hoping that after the endurance portion of class we would recover and call it quits, but nooooo. we had some extra time, so we did drills.
The drills consisted of standing and spinning with your body perfectly still. I did about half of these before I had to stop and stretch out my calf. Had I not stopped, I'm sure it would have locked up on me like it has done in the past.
This was one of the hardest workout I've ever done. It was a true hurt fest. I can't wait to do it again.
I am not sure, but I think the word spinning is a ancient druid word for cough up a lung. The class started out with a easy warm up spin. As we warmed up the spin instructor (ancient Greek phrase for sadistic bastard), told us about the different types of spin classes, the basic rules, and the 5 levels of resistance. The classes are sprinting, technique, power, and endurance. We were going to do a sampling of all of them (we had a lot of first timers in class, including me).
After the instructions were done we started the sprinting portion. With the bike set at level 3 we are to spin as fast as we can. Our cadence needed to be above 110 rpm (80 to 90 rpm is the normal cadence). we did about 5 sets of sprint that lasted 30 second all out, then 30 second recovery (normal spinning). After that we did the same thing, but while standing. During this I was between 85% and 95% of my max Heart Rate (HR).
After the sprints we worked on technique. We did one leg spins. We would do the right leg, then the left leg, then both, and then we would repeat. After that we practiced standing technique. Standing , but not putting weight on your arms.
This was followed by jumps. Jumps are when you jump out of the seat then sit back down. I think we did about 15 of them, but my brain was not working too well due to the lack of oxygen. Next we did leans. While standing, you squat forward so your back is parallel to the floor. I could not even finish these.
Next was the simulated hill climb. As you are spinning you keep increasing the resistance until you can barley turn the pedals, then you stand and keep spinning for 2 more minutes. By the end of this all I was seeing was a white light (I think I saw my dad).
The endurance was something I was use to doing. You take the HR that you can ride at for a hour and increase it by 10 beats per minute, and do this for 10 minutes. I was starting to feel a twinge in my calf by now. I was hoping that after the endurance portion of class we would recover and call it quits, but nooooo. we had some extra time, so we did drills.
The drills consisted of standing and spinning with your body perfectly still. I did about half of these before I had to stop and stretch out my calf. Had I not stopped, I'm sure it would have locked up on me like it has done in the past.
This was one of the hardest workout I've ever done. It was a true hurt fest. I can't wait to do it again.
Tuesday, January 5, 2010
Sunday, January 3, 2010
Jones Bridge
Yesterday I braved the cold to hike the Jones Bridge portion of the Chattahoochee National Recreation Area. I was joined on my hike by my sister, her 2 Danes, Ethan, and his human (and our friend) Pam.
Jones Bridge is named after the bridge that spanned the Chattahoochee in the early 1900s. In 1940 half the bridge was stolen. Neighbors thought it was workers, but it was thieves cutting the bridge up for scrap.
Jones Bridge is named after the bridge that spanned the Chattahoochee in the early 1900s. In 1940 half the bridge was stolen. Neighbors thought it was workers, but it was thieves cutting the bridge up for scrap.
Jones Bridge
Chattahoochee River
The trail followed the river to the boat dock and a little beyond. There it turned in and up. This trail leads to many loop options. We kept it short , Heifer (one of the Danes) stepped on something and started limping, but there are a lot of options.
Map
All in all a very enjoyable outing. It didn’t feel too cold as we were hiking, I got to evaluate another trail for Paws on the Path, we saw about 8 deer and a hawk, and I got to do half of one of my goals for 2010. A good hike.
Friday, January 1, 2010
Goals
I think it is important to set ones goals down on paper (metaphorically). It it a lot harder to ignore it when it is in writing. It is even better when it is written in a way that people can see and hound you about.
In some of the books I've read (triathlon, running, cycling, working, etc...) it says you should set realistic goals, but goals that still push you. The goal should quantifiable (if you are reading this at work, check and see if this is one of your buzz word bingo words), and specific (but not too specific). Example:
Un-Realistic
I will run 5 times a week a minimum of 50 miles, I swim 3 times a week 1.5 miles each swim, I will cycle 4 times a week to a minimum of 150 miles, I will hike a new trail each week, etc...
This is unrealistic. You will not accomplish this (especially if you want to keep your job). A goal should be realistic.
Not Quantifiable
"I am going to ride more."
This is not quantifiable. It is vague. More than what?More than last year, last week, last Monday? How much more?
Too Specific
I will do all the Tri the Park triathlons and the Calloway Gardens triathlon.
I think this is too specific (this may just be me). I think saying you are going to do 8 triathlons is a better course. Specifying all the triathlons you will do, does not take into account everything life throws at you. I think setting a couple of specific races gives you a goal with enough flexibility to manage life.
So now that I have showed examples of bad goals, I will now write down my goals for 2010.
In some of the books I've read (triathlon, running, cycling, working, etc...) it says you should set realistic goals, but goals that still push you. The goal should quantifiable (if you are reading this at work, check and see if this is one of your buzz word bingo words), and specific (but not too specific). Example:
Un-Realistic
I will run 5 times a week a minimum of 50 miles, I swim 3 times a week 1.5 miles each swim, I will cycle 4 times a week to a minimum of 150 miles, I will hike a new trail each week, etc...
This is unrealistic. You will not accomplish this (especially if you want to keep your job). A goal should be realistic.
Not Quantifiable
"I am going to ride more."
This is not quantifiable. It is vague. More than what?More than last year, last week, last Monday? How much more?
Too Specific
I will do all the Tri the Park triathlons and the Calloway Gardens triathlon.
I think this is too specific (this may just be me). I think saying you are going to do 8 triathlons is a better course. Specifying all the triathlons you will do, does not take into account everything life throws at you. I think setting a couple of specific races gives you a goal with enough flexibility to manage life.
So now that I have showed examples of bad goals, I will now write down my goals for 2010.
2010 Goals
- Complete 5 triathlons (4 Sprint, and 1 Olympic).
- Hike 2 parks I've never been too.
- Ride half the Chief Ladiga trail.
- Complete going up Kennesaw Mountain 4 times.
- Get down to 225 lbs (I want to get down to 210 lbs, but that is unrealistic for this year).
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