30-Minute Time Trial

I did a 30 minute time-trial today on my trainer.  I am really out of shape.  I did a 20 minute warm-up gradually increasing the intensity and finished the warm-up with 5 x 30 seconds sprints with 30 secend recovery.  After the warm-up I did a 5 minute rest/stretching and then back on the bike for 1 minute.  Then I started the 30 minute time trial.  I tried not to start off too fast and burn out.  I think I did a pretty good job at keeping at the same intensity during the entire ride.  As approached 20 minutes I was ready to get off the bike the legs were burning but I continue to maintain.  My speed didn't taper off too much toward the end of the time trial.  It only dropped about .2 mph during the last 10 minutes and I was able to maintain an average cadence of 90.  Now I have something to guage my training; I plan on doing a time-trial every 4 weeks or so.

To keep myself from getting bored I watch Inside-Endurance Sports by Gatorade on youtube.  I watched all 12 episode.  It was pretty interesting to watch.

Happy Training Everyone!

7 Mile Run

The goal this morning was to run 7 miles at an 8 minute pace.  I had a great run and ended up running slightly faster averaging 7:51.  I tryed to keep the pace as steady as possible once I got started.  I clocked the first mile at 7:37 which I knew was much faster than my goal pace.  I was just running by feel and once I looked at the split I knew I had to slow it down a bit.  The second mile was 7:49 which was better but still not where I wanted it.  The remainder of the splits were: 7:53, 7:55: 7:49: 7:52, and 7:53.

Weather:
Temperature Min./Max.: 51.1 °F/51.3 °F;
Humidity: 88.7%;
Dew point: 47.6 °F;
Wind Speed: 3.4 mph

Outfit:
Shorts: Brooks
Shirt:  Beach2Battleship long sleeve race shirt
Shoes: Brooks Defyance 4
Hat: Brooks
Compression Sleeve: Zensah (Right Calf only)

Happy Running Everyone!

Indoor Cycling Workout - Rolling Hilly Course

I took a workout from the "Workouts For Indoor Cycling" book.  I did E1, Rolling Hilly Course.  The main set consisted of 2 sets with the first set consisting of 6 x 2:00 minutes in Heart Rate Zone 2 choosing any gear to maintain 70 RPM with 1 minute recovery maintaining 100 RPMs.  The second set was identical with the exception of each repeats was 3 minutes in length.

I did 16 minute Warm-Up and then did the main set followed by 5 minute Cool-Down.  I had a great workout and felt the burn in the legs.  It was much harder than I expected to stay at 70 RPM but keep the hear rate in zone 2 at the same time.  I took me a while two repeats until I got it right to where I could maintain the same gear the entire 2 or 3 minutes without busting my heart rate. 

Out of Shape

Wow - How easy it is to get out of shape!  I need to start putting in the workouts on a daily basis.

I tryed to do the Spinnerval Lean and Mean workout and I didn't make it but 30 minutes into it before I had to call it quits.  Legs were on fire.  I only made it to the top of the first pyramid.  So I guess I need to start working on my base versus trying to kill myself.  Time to break out the indoor cycling book and work on my endurance.

Day 6 - Weight Loss

So I am down a few pounds from where I started.  I want it to go slowly and not drop drastically.

Day 6 - I am over my calorie count once again, but it is ok.  2600+ for calories.  I could have easily kept it under 2400 but I chose not too.  At least I am still keeping a negative calorie count with exercise.

12 mile run this morning and then an 8 mile drive to Fort Bragg, NC.

Day 5 - Weight Loss

I did good again today in eating.  I am just under 2300 calories for the day, as long as I don't snack anymore.

I also got in a short brick workout of 14 mile bike (19 mph) and 3 mile run (7:25 pace).

Finished the day off by getting a tattoo.

Day 4 - Weight Loss

I am not doing so good at watching what I am eating.  My goal is 2400 calories a day, regardless of exercise.  I know some days I will have more based on how long I train for the day, but right now my training isn't all that long in duration.

Day 1 - 2500 calories; 8 mile run
Day 2 - 2800 calories; no exercise
Day 3 - 3400 calories; no exercise
Day 4 - 2250 calories; no exercise

At least I had one day below my goal.

Eight Mile Run

I had a great run this morning and I love my new Brooks shoes, Pure Connect.

I took two days off from running and went for an 8 mile progressive run.  Mile 1 was a 7:56 pace and mile 8 was 6:38 pace.  I feel as though my running is getting much better since I bought these shoes.  I need to buy another pair so I have atleast two pair to rotate.

I have been having problems with shin splints over the past few weeks and I think it is boiling down to stretching.  I started stretching more this week and the pain is going away. 

Stretch more often David.

Happy Training!

Losing weight

Wow!  How fast we gain weight when we continue to eat and stop training.  I am still eating as though I am training 10 plus hours a week.  I reached 195 pounds when I weighed myself this week.  It is time to lose the weight and I know it will be tough between Thanksgiving and Christmas coming.

My goal is two-fold.  1)  I would like to get down to 175 which is less than my Ironman Louisville race weight and 2) I would like to start training harder and longer and focus more on running than cycling.  I think I can make up more time on the run than i can on the bike.

Quest for a Personal Best

I have decided it is time to go for a personal best at the half-marathon distance.  My personal best is 1:32:04 which was set in 2006, over 5 years ago.  I need to find a flat half-marathon sometime between now and the end of the year.  At 42 running sub-7 minute miles is not going to be an easy task.  I know with the Lords help I can achieve a new personal best. 

It is time to begin praying for God to reveal to me a scripture verse to be my verse for this race and for God to confirm to me what race will be my goal race.