It's been a Month!

It's been a long time since I wrote, he comes some quick hitters.

I have been running 3 mile stretches now. That feels good. I've done it 3 times.

Swam for the first time in a long time last nigh, that's a whole fuckload harder than I remember it being. Damn, that's going to take more training than I was expecting. Good thing I have 9 months.

I've gotten a few good rides in during the last 2 weeks. 18 miles and 14 miles with a 15-20 mph wind. Gotta find a way to get more time in the saddle.

Runs

Not the dietary kind. I've been getting in about 3 runs a week. Right now I'm at 2 miles a jog. Not too terrible, long ways to go. I have to get back on the bike here in the next couple of weeks. I haven't ridden anything over 5 miles in almost a month. That's not good when I was going for two 15 mile rides a week. Weights have been staying steady. Tried to get up there tonight but it was closed due to the flooding. I was up there last Thursday and I guess I'll try again tomorrow.

Weights and a Run

This is getting hard to keep writing. Haven't ridden the bike for a decent length for a couple of weeks. That sucks. Working out is becoming a part of what I do, so it's no longer a challenge to get myself to work out, here goes anyway.

Weights on Saturday morning:

Bench 3 x 7 @ 145
Pull ups- 1 x 8, 1 x 7, 1 x 6
Dips 3 x 8
Push ups- 2 x 12
Seated rows 3 x 8 @ 110
Low Cable Crossovers @ 30
Lateral Raises- 3 x 8 w/ 20's
Triceps press down- 3 x 8 @ 90
Rear delt raises- 3 x 8 w/ 10's
Dumbell curls- 3 x 8 w/ 25's

Sunday- Rode the bike across town and back this morning. Ran up to the high school and back this evening.

Monday Night Weights

Had a weights session tonight up at the Y. Got in a pretty solid workout. Ran up to the Y, worked out, and then ran back. Great sweat- high heart rate.

3 x 7 @ 145 lbs bench
1 x 8, 1 x 5 on pull ups, 1 x 8 @ 100 on lat pull downs
3 x 8 on dips
3 x 8 push ups on stability board
3 x 8 on seated rows @ 110
3 x 8 triceps press down with V bar
3 x 8 shoulder raises (2 sets with 15's, 1 w/ 20's)
3 x 8 one arm pull downs @ 30
3 x 8 rear delt raises with 10's

I also weighed myself afterwards, 169 lbs. DAMN.

2 Workouts

Missed writing about one of my workouts on Tuesday. Typical weights session, didn't follow it with cardio because it was already 9:45 by the time I was finished. Work has kicked my ass this week. Always does the first week. Spend all day swinging some type of hammer and lifting heavy shit. Forearms are sore, shoulder is sore, back is a little sore.

Worked out tonight, rode across town and back for a warm-up. Made it to the gym around 8:30 and worked out until about 9:15. Then hopped on the treadmill and ran a mile at 7 mph. Pretty good workout, calm day though. Should have ridden the bike. Hopefully, I get a good bike ride in tomorrow morning before Rockfest. We'll see. I'm tired so I'm not going to write out any numbers.

* 3 x 8 on dips
1 x 8, 1 x 6 on pull ups
3 x 7 @ 145 on bench

Had a good workout.

Brick

Had a good day of exercise. Mixed it up today, might have day off tomorrow or maybe a long bike ride if work isn't too bad. Played some tennis this afternoon for an hour and a half. Beat Greg 0-6, 6-3, 6-4. Then decided that wasn't enough exercise. I rode the bike down to OzMart and back pushing fairly hard. Parked the bike, grabbed the IPOD and took off on a run. Thought I was going to die around the nursing home but made it to the high school and back to Lockhart without stopping. So I rode about 4.5 miles and then ran a little over a mile and a half. Legs are pretty tired now. Hopefully I have the energy to get a ride in tomorrow and then I can take Tuesday off.

Weights and Cardio

Got in a great weights and cardio session this afternoon. Worked out and then hopped on the elliptical for 30 minutes. Weight was 168 afterwards, seems a little high. I'll keep up the cardio and see what happens by the end of June.

3 x 6 @ 145- next workout will be 3 x 7
1 x 8, 1 x 5 pull ups, 1 x 8 close grips pulldowns @ 100
2 x 8 dips
3 x 8 push ups on stability board
3 x 8 cable crossovers low @ 30
3 x 8 triceps extensions- one arm- 15's
3 x 8 lateral delt raises w/ 20's
3 x 8 rear delt raises w/ 10's

Then hopped on the elliptical. Also rode 6 miles today. Gonna head out for a ride again tomorrow, hope my ass can handle it. Still a touch sore today. Peace.

Cruisin' Along

Went for a good ride today around 2:00. I rode out west and got the stop sign, made a Forrest Gump decision to keep going. I ended up going to the road that leads to Central Heights (12 miles). Could have gone quite a bit further because it's definitely easier terrain than there is on the Oz side. However, decided it was time to turn around head home. Good decision too, my arms are pretty red.

Ride Details:

Time: 1 hour 52 minutes
Distance: 24 Miles (along with 5 from this morning)
Avg. Speed: 12.9 mph- not too fast, but this is my longest ride yet.
Max Speed: 28.1 mph- the one spot I had where I could really hammer it I was pooped.

Ass is a little sore, probably no riding tomorrow. Head out again on Saturday.

Longer Run... Getting There

I went for a longer jog tonight. Didn't add too much to the total distance but I think it pushed the distance to right around 2 miles. It was a little rough, still have a long ways to go. Getting there... Need some goals.

Run Goal- Middle school and back without stopping. Time won't matter.
Bike Goal- 400 miles before school starts. Goal will be to ride Sunday, Wednesday, and Friday.
Swim Goal- Start swimming July 1. I'll figure this goal out after a few swims.

Weights Again

Got in a great afternoon workout today. Headed up to the Y around 1:30 and kicked ass.

3 x 6 @ 145 lbs bench
1 x 8 , 1 x 6 pullups and 1 x 8 @ 100 on lat pulls
3 x 8 on dips
3 x 8 push ups on stability board
3 x 8 on seated rows @ 110
3 x 8 lateral raises w/ 20's
3 x 8 triceps press down with v bar @ 90
3 x 8 rear delt raises

20 minutes of cardio on the elliptical. Good stuff. Weight was 168 lbs soaking wet and 4 bottles of water later.

Back In the Saddle

Got in a nice ride this evening. Rode 14 miles out Lane/Rantoul road and back in 1 hour 5 minutes. Had an average speed of 12.8 mph w/ a max of 28 mph. Pretty good considering I had a decent crosswind both ways and I was tired as hell on the way out. I debated turning around a couple of times but just stuck with it. Ended up finishing pretty strong and that has made my day. I am planning on lifting tomorrow morning. I am also going to start adding 20 minutes of cardio on my lift days. It might be a jog or the eliptical, just going to depend on how I feel. This is an effort to cut some more weight. Right now I'm kind of stuck around 165. I'm also going to have a goal of 60 miles a week on the bike, every other day I hope to get at least 15 miles on the bike, hope my ass and boys can take that much. That should really help with the cutting. As long as work doesn't drain me too much.

I'm also wanting a road bike very badly. I am going to make myself wait until next Spring when I get my license back, but that first weekend I might be making a new purchase.

Short Ride

Took a short ride across town and back today. Kind of an ugly day, a big part of why I didn't take a long ride. Tomorrow I'm going for 20 miles.

Post #31

So here's Post number 31, a full month's worth of posts. Not too shabby for someone who has started 3 or 4 blogs over the course of the last year and none are still alive.

Got back to my weights workout tonight, first time since last Thursday. Probably not a bad thing to take a week off. But I am feeling it right now, very tight throughout my upper body.

Bench 3 x 6 @ 145
Pull ups- 1 x 7, 1 x 5, and 1 x 8 @ 100 on lat pulls
3 x 8 on stability board push ups
1 x 10 on dips
3 x 8 @ 110 on seated rows
2 x 12 on cable crossovers at 30- High cables
3 x 8 triceps press down with V bar
3 x 8 lateral raises w/ 20's
2 x 10 single arm pull downs
3 x 10 rear delt raises
2 x 30 forearms with bar

Stumbled...

Had a small stumble on the workouts. Last I've done anything was Thursday, that was a weights session. I golfed Friday afternoon and walked 9 so it's not like that was worthless. Then Saturday was the golf tournament. Played 18 and swung my clubs but rode in a cart. Didn't do anything Sunday. Blah- that's 3 days straight of no running, riding, or lifting.

Went for a jog tonight to the high school and back. Might have been mental but I definitely didn't feel as good as I have been. That's ok though, after the jog I'll be back in my rhythm. I'll get in a good weights workout tomorrow. Wednesday might have to be some cardio at the Y because of the weather. Then Thursday (last day of school!) will be a solid bike ride hopefully. I'm going to have some breaks here and there. I just can't let them snowball into a week.

Weights Session

Got in a good weights workout tonight. Might start looking at adding a few things to the routine, made it through pretty fast.

Bench- 3 x 6 @ 145 lbs.
Pullups- 1 x 7, 1 x 5, then 1 x 5 chin up
3 x 8 push ups on exercise ball
2 x 8 dips
3 x 8 seated rows @ 110
3 x 8 triceps press down @ 90
3 x 8 lateral raises @ 20's
2 x 8 single arm pull downs @ 25
2 x 10 high cable crossovers 30 and 35
2 x 24 forearms with 2 sets of 8 curls w/ 25's.

Golf tomorrow, maybe a run tomorrow night. Tournament Saturday morning, depending on the weather and how I feel I will ride either Saturday or Sunday.

Got My Ride In!

Rode out to Lane/Rantoul road again tonight. It took 1 hour and 2 minutes. Average speed was 13.6 mph. I'll take that, 1 mph increase over 2 weeks ago. I'm surprised it was that fast because there were times where it felt much slower but that's a progression and one of those things that will make it easier to continue riding.

Saw a rabbit get hit by a van. Literally knocked the shit out of the rabbit and it smelled horrible. I had to hold my breath to get through it.

Quick Ride

Rode down to the other side of town and back tonight, rained so I didn't get a long ride in. Maybe tomorrow, we'll see. Pushed it hard the whole way so I can still call it a workout. Breathing pretty hard on the way back.

Two Times

Got bored and went for a run tonight. Ran up to 14th and over to Pacific and then back. Legs are a little sore. We'll see how the bike ride goes tomorrow afternoon after this. Going to take tomorrow morning off and then get some cardio and core work in on Wednesday morning.

Lifting Session

Worked out this morning at the Y. Here's a list of what was accomplished.

3 x 7 @ 135 on bench
2 x 8, 1 x 5 on dips
3 x 8 on lat pulls @ 100 (couldn't get to the pull up bar)
3 x 8 seated rows @ 110
3 x 8 on side shoulder raises
3 x 8 on rear delt raises
3 x 10 on push ups on stability stand

Got beat today so I will be heading out for a good bike ride tomorrow afternoon.

Sunday evening Jog

Had a pretty good day of exercise. Got home from breakfast at We-B w/ grandma for Mother's Day. Then went for a short ride to the other side of town and back. 5 miles, butt hurt a little bit. After that I rode down to the ballpark for practice where I threw batting practice for an hour. Came home and went for a run up to the high school and back. 12 minutes. Not too bad of a day.

Heading to the Y tomorrow morning for a weights session. Baseball may be over tomorrow afternoon and if so, I will start logging some miles on the bike hopefully.

Uh-Oh Looks Like I missed one

I've missed a few posts this week on the workout schedule. It's getting tough to continue writing this, but we're going to plow away at it. Wednesday I had a great workout that involved jogging up to the Y and lifting. Everything went great on the workout. Got my normal sets in and then jogged home. Heart rate was high the whole time but that led to a better workout.

Friday night I went up and worked out again. Another good one.

Bench- 3 x 7 at 135
Pull Ups- 1 x 7, 1 x 6 and 1 x 8 on lat pulls at 100
Push Ups on exercise ball again- I like those.
Dips- 2 x 8
Seated Rows on 110- 3 x 8
Lateral Shoulder Raises- 3 x 8 at 20
Rear Delt Raises- 3 x 8 w/ 10's
Some forearm work

Saturday was bike ride day. Rode 19.8 miles- out to almost Lane and back. Had a 13.1 mph average- higher than last week and rode 5 miles farther! Took an hour and a half. Pretty tired when I got back but I made it through. Bike should pick up quite a bit with baseball coming to end this week (most likely). Hopefully I can start getting about 50 miles a week.

Another Jog

Weird day. Had to leave school early because of some "digestive" problems. Got it worked out around noon so I decided to go for a run tonight. Made it to the high school and back tonight with no problem. I was a little tired towards the end but I made it. Next run will probably be Wednesday or Thursday. Going to have to add a little bit to the distance next time I believe.

2 Birds, 1 Stone

Today is Sunday and I haven't gotten around to doing much. Raining all day and ate 3 sandwiches at Mandy's. I am hoping to get in a run tonight if the rain will stop for 30 minutes.

I'll go backwards here. Saturday I took my first ride west of town. I rode out the Lane/Rantoul road and back. Toughest ride I've done on the bike yet. Only 14 miles, but they were hilly and it was windy outside. The ride took 1 hour 6 minutes according the Cateye with an average speed of 12.7 mph. Not terrible, but still got to get that speed up a little bit. Hopefully in the next couple of weeks I can get a 20 miler in.

Friday night after my short ride I got bored and decided to go workout. Got in a great workout and don't remember much of the specifics. Got a good bench in, good set of pull-ups, added a couple of sets of dips, and got the rest of my lifts completed. Pretty good weekend so far, great if I can get a run in tonight.

Short Ride

Well today after school I went for a short ride down to Oz Mart and back. It used to feel like a decent ride, but today it was easy. Another good sign.

P.S- Didn't make it to workout today, but I am going tomorrow morning before the Eudora game.

Run...

Ran to the high school and back tonight. Pretty easy- time to extend it a little bit in the next couple of weeks.

Took Wednesday off and am planning on working out tomorrow morning. We'll see if the weather cooperates I'll go, if not it will be in the evening. Looking for a long ride on Saturday again.

Upper Body A.M. Workout

Made it to the Y this morning to get in an upper body workout. Pretty good one, recap is below.

3 x 7 @ 135 on bench
1 x 7, 1 x 5 pullups, 1 x 8 on lat pulls
2 x 8 push ups on exercise ball, 1 x 10 on medicine ball
3 x 8 seated rows @ 110, cheated a little bit on the last set
3 x 8 with triceps rope @ 70
3 x 8 lateral raises w/ 20's
1 x 10 rear delt raises w/ 20's

On a side note, came as close as I have at cussing at a student because I was mad at them today. Tyler and James had me fucking pissed.

Another Run

Ran up to the Y and back tonight. Ran up there to show Dad how to run the bike and then stuck around and chatted for a little bit. Then I went ahead and ran back. Felt pretty good. Could not have done than 2 months ago. Maybe not 1 month ago.

That is in addition to throwing batting practice to the whole team today where I was sucking wind. Going to head up there tomorrow morning to do some upper body work. If the weather is nice I might try for another 10 mile or so ride on Wednesday.

First Ride of Actual Distance

I made my first "distance" ride today. Distance being an incredibly relative term. I rode 16 miles this morning. Went from the house east of town to Ron Olsen's and back. A couple of the hills were killing me on the way back. MPH down to 7 and 8 a couple of times. Overall, I averaged 12.3 mph with a max speed of 25.8. I want to get to 30, not sure if it's going to happen for awhile. Legs don't feel too bad, but they were definitely out of gas by the time I pulled into the garage. Ride took about 1:15. Hopefully, the weather stays nice and I can get a ride like that in a couple of times a week. I'd like to be around 30 miles by the end of summer.

Saturday Workouts

Had a great day of workouts yesterday. Lifted weights at they Y in the morning and went for a run last night.

3 x 7 at 135 on bench
1 x 7, 1 x 5, 1 x 8 at 100 on lat pulls (first 2 sets were pullups)
2 x 10 push ups with hands on ball, 1 x 3 with hands on medicine ball- med. ball was killer
3 x 8 seated rows at 100
3 x 8 at 90 triceps with v bar
2 x 8 lateral raises w/ 20's
1 x 16 front and side raises
2 x 10 rear delt raises

Then at 7:30 I decided to go for a run. Ran up to 14th on Main street then ran over to Pacific and ran back. Kept a pretty quick pace and made it the whole way without stopping at all. Very good run.

Quick Post

Just got back from a jog. A really good one, again! Tonight I made it all the way to the high school and back without stopping. First time doing that, if I look back at the first run post it would say I had to stop at 15th street because I thought I was going to die. Tonight I didn't have that feeling once. I probably could have made it another half mile with few problems. As long as I can keep up the running I will need to start pushing the distance.

Tomorrow- try to get back up to the Y in the morning and get some lower body work in.

Arms, chest, and back

Had a good upper body workout this morning. Really good.

3 x 7 135 lbs
2 x 6 pull ups, 1 x 8 lat pulls on 100
2 x 8 push ups on ball, 1 x 8 on med. ball
3 x 8 seated rows on 100
lateral raises with 20's
forearm work
rear delt raises w/ 10's, 3 sets of 8

Felt great. Tomorrow will be off unless I get in a ride.

Sunday Evening Yog

Had the Sunday evening jog tonight. I was really surprised at my conditioning on this one. I can now tell that I am getting in better shape. This is my 3rd jog and they've only been once a week with my other stuff in between. But, the first one was killer. I barely made it past the second nursing home before dying. Run number 2 was a little better. Tonight though I made it to 15th street with no problem. Walked back about 100 feet and went down 14th to Main and down Lockhart back to Parker. I was pretty winded by the finish. There was no chance of my pulling that off on my first run. Stretched afterwards and still felt good. I was tempted to go on a short ride, then I saw the wind blowing still and changed my mind.

Tomorrow will be a 6 a.m. workout at the Y. Going to do upperbody even though I did it on Saturday. It was a quick one on Saturday so it shouldn't be too early. Plus, it will get me back on my schedule. One more week of bench presses before I switch to incline dumbells for 3 weeks.

Upper Body

Didn't make it to the Y on Friday. So I forced myself to get up there this morning and got a pretty good workout in.

3 x 7 bench 135 lbs
2 x 6 pullups 1 x 8 lat pull downs
3 x 8 pushups with hands on exercise ball- great work
Missed seated rows damn it. slipped my mind
3 x 8 on triceps press down w/ v-bar at 80
2 x 10 lateral raises w/ 20 lbs
2 x 10 curls w/ 20 lbs

Short efficient workout. Getting ready to head to Manhattan for Joe's wedding.

Legs

Made it to the Y this morning to get in my legs workout. That's 2 for 2! A great accomplishment to not skip the legs yet. Went pretty well, not sure if my legs are just feeling better from all of the biking or if last week's workout helped that much, but today didn't seem too bad.

3 x 8 split squats with 35 lb. dumbells
3 x 8 Lunges with 20 lb. dumbells
3 x 8 straight leg deadlift with 40 lb. dumbells

2 x 10 of leg raises.

Also got in a nice 4 mile bike ride tonight. Got my helmet today, fits nicely if I can figure out the straps around my ears. Going to test it out Saturday morning.

Upper Body Work

Made it in on Tuesday to get in my upper body workout. Went well, only a little sore today.

Recap:

2 x 7 135 (1 set of 6)
2 x 6 pull ups
1 x 8 lat pull downs at 100
3 x 8 push ups w/ feet on exercise ball
3 x 8 seated rows at 100
3 x 8 of lateral raises
3 x 8 of press downs w/ v bar


Legs tomorrow morning. Hopefully they feel better after this one. One game tomorrow night, hopefully go for a ride following the game.

Bike Ride

Didn't make it to the Y this morning. Didn't pull myself out of bed. Lazyass.

Baseball practice wore me out, had quick hands day in the cage. Arm will be killing me tomorrow.

Bike ride after practice, beautiful day. 6 mile ride, need to start getting that number raised.

Total miles~ 38

Jog #2

Had a little run today. Ran up to 15th street and walked to 14th and back to 15th then took off again. Felt good until a little past the nursing home on the way back. The jog took a little over 15 minutes, gotta get that cardio up. Once again, legs were fine but heart and lungs were not. Patience.

Upper body work tomorrow morning. Bright and early- 5:30 a.m.


Schedule is going to look like this for the week-

• Monday- Upper body in the morning
• Tuesday- Cardio in the morning
• Wednesday- Basketball in the morning. Bike ride at night.
• Thursday- Legs in the morning. Ow.
• Friday- Upper body in the morning. Hopefully ride at night.
• Saturday- If the helment is in, be a longer ride.
• Sunday- Once again, depending on helmet and weather maybe a long ride.

Ow.

Legs are sore as hell. Sucks getting, walking, and sitting down. Abs are also a little sore from the crunches and leg raises yesterday.

It's snowing now. No riding until at least Sunday.

Legs.

Legs are killing me. Already. Tomorrow will be real bad.

3 x 8 of split squats with 20's.
3 x 8 Lunges with 25's.
3 x 8 of Straight-Leg deadlifts with 35's.

Ow. Ride home wasn't bad. Slow and steady baby.

The weekend will be slow with crappy weather coming in. Hopefully next week the weather will straighten out and I can get in consistent workouts.

Rain. Blah.

No workout today. Legs tomorrow morning. Ride home from the Y will be interesting.

Good Morning Workout

Woke up this morning at 5:20 to get my lifting in before school. Good thing because it's raining now and I don't think I'm going to ride my bike up to the Y in the rain. May have to decide on that one tomorrow.

On to the numbers.

• Bike ride of 1.8 miles total.
• 3 x 7 bench of 135 lbs
• 1 x 7, 1 x 6 pull-ups, 8 lat pulldowns on 100
• 3 x 10 push-ups on exercise ball
• 3 x 8 seated row on 100
• Triceps with V bar and shoulder lateral raises.
• Chest Crossovers on pulleys and one-arm triceps pull downs.

Tomorrow is basketball in a.m. Game tomorrow night, no riding. Legs workout on Thursday (gonna hurt). Back to upper body on Friday. Looking like a nasty weekend. Going to have to wait until I can get in another good bike ride it looks like.

Total Miles: 30

Another Day, Another Ride

Yesterday I just didn't feel like riding. Not sure why, no burnout. I was excited for my ride tonight. Good feeling. Anyways, here comes the report.

• 7.7 miles, average speed of 13 mph. Not terrible considering it was all in town. Gotta get my helmet so I'll feel more comfortable heading out of town.
• Added the extra loop around 6th street down to the ol' Tastee Freeze. Nobody even knows what I'm talking about anymore when I say that and I'm only 25 years old. Not a good sign. Down to Oz-Mart and back to the 6th street loop. Had to change route plans a few times trying to avoid the brick roads. Not fun trying to keep my speed up on the bricks.
• Total Miles in April to this date- 28. A long way from where I want to be, but I'm just starting out and today is only the 9th.

Tomorrow- weights in the morning and game tomorrow night. No ride tomorrow night.

This Is It

If you've stumbled upon this blog you may want to keep on moving. This will be here solely for my triathlon training journal. If that interests you, look around and leave some comments for me. However, it will be most likely very boring reading. Not sorry.

I figure if I am going to do this and take it seriously I HAVE to keep track of all the things I am doing that way I can guage progress (hopefully it's progress). Most likely it will be just a list of what was accomplished each day or a reason for not doing any training.

The beginning- This is it.

Saturday, April 7

• 6 mile bike ride- average speed 12.2 mph.
• Very cold and an unfriendly ride- 30 degrees

Sunday, April 8- Happy Easter

• 1 mile jog- not too bad considering I just finished eating an Easter dinner a few hours before and it was my first run in a LONG time. No time today- have to make a note to remember to wear my watch from now on.
• Once again it was cold. 35-40 degrees. Killer on the lungs.
• Have to get my cardio level raised. When I was finished my legs weren't tired but my lungs felt like they were going to explode! Thank you Trek!