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The Fitness Maintenance Club-Come and go as you please

Old 05-28-2010, 07:12 AM
  # 161 (permalink)  
6/20/08
 
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Hello, all! I've been busier than heck, but I'm hoping that will change today.

The wind has been brutal, just brutal. I'm trying not to use it as an excuse.......

Fub, take care of yourself.....how is your stress level? Sometimes if another area of my life is stressful, it really can come out in a physical way. Wishing the best for you.

Keep doing what you're doing, friends! You're doing GREAT!
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Old 05-28-2010, 12:24 PM
  # 162 (permalink)  
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Thanks all that have expressed concern but I am sure I will be fine.
No stress in my life. Everything is cool running.
I just need to rest the sore area for a couple of weeks and it will repair itself.
I am just getting older so a strained muscle takes more than a day or two to regenerate.
Keep on the road.
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Old 05-30-2010, 09:56 AM
  # 163 (permalink)  
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16 laps, diet looks good, off to spend the day on a tall ship cruising the harbor
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Old 05-30-2010, 01:58 PM
  # 164 (permalink)  
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Did 10.5 miles today on the bike, most mileage to date. There was slight elevation gain on the return trip, I was in my "granny gear" half the time.

I went on a rail-to-trail which hugs a river. Despite the threat of rain and cool temps, it was a lovely day for a long bike ride. Well, a few slugs didn't think it was so lovely, I took out a couple of them, and now I have slug slime on my bike!




My new ride, trail ready baby!

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Old 05-30-2010, 08:01 PM
  # 165 (permalink)  
6/20/08
 
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Fub: I hope my concern isn't a pain in your butt. A couple of years ago I had a chronic pain....and I do believe it was stress related, but I didn't then. I'm glad that you are doing well...just healing!

Gypsy: I wanna go with you!

Wake up: LOVE the pics.....but I kept looking for Slug Slime. Thanks for sharing.

I got a couple hour work out in today. That'll be the bulk of it as I have an event next weekend that I need to taper for. The next week, I'll get back with it.

Keep it strong, everyone!
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Old 05-31-2010, 09:26 PM
  # 166 (permalink)  
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Sweeet Bike Wake up,

Coming up on only 60 days , after not even one attempt at sobriety for 9 years, ugh,

Each day I'm actually looking forward to cycling before work. The 15 mile routes are finally feeling manageable. My goals are to gradually increase the distances to around 25 , while increasing avr. trip speed . At 53, I've accepted it's going to be a slow grind, ...

The waters' warm enough to start swimming beyond the surf,......holding off for a month as I've just started some high rep. light weight work before my rides. Feel like I'm waking up some long dormant muscle groups !!

Anyway, ya'll keep moving out there gang, ...it's great to be sober today !
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Old 06-01-2010, 06:50 AM
  # 167 (permalink)  
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Hey Top. The mistake that people make (especially men) when running distances greater than 20 miles is they run the first part of the run too fast. So, for example, in a marathon, if the runner wants to increase intensity and speed to reduce the time, the best part of the race to do that is after mile 20. If the runner increases the intensity in the beginning, by the time mile 18-20 comes around, they are too exhausted to keep running. So, the key to running marathon distances (or longer) is to turn up the intensity and speed at the end, if it is turned up at all. Many good runners just keep an even pace.

At least once a week I do sprint intervals. Intensity is increased for 2 minutes, then recovery run for one minute. This set is repeated 6 times. Then, intensity is increased for 1 minute, followed by a recovery run for 30 seconds. This set is repeated 8 times. Then, intensity is increased for 30 seconds, followed by a recovery run for 15 seconds; that set is repeated 8 times. At the end of this workout, often times, I have set a personal record for a 5K race. The objective of the sprint interval is to increase the bodyís ability to perform under conditions of maximum oxygen consumption. Ultimately, this improves speed and distance.

For these reasons, yes, the pace changes.

Gypsy, good to see you back. It sounds like you are living well. Good for you for keeping the sugar binges under control. That stuff is no good.

Fub, hope you feel better. It sucks waiting for an injury to subside.

Nice bike, wake up! Nice pictures!

Good luck with your event coffee!

I ran 8 miles on Saturday. Iím running a marathon next Sunday. This is a taper week for me, too.
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Old 06-01-2010, 07:29 PM
  # 168 (permalink)  
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I got my computer fixed, I got my computer fixed!!
Ahhhhh.....I miss my online time!!

Now, I have to go through my (over 900) emails -- too many ads!! -- then try to catch up on everything here.

Just wanted to say hi - looks like things are going well for you all!
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Old 06-02-2010, 08:15 AM
  # 169 (permalink)  
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Top: Slow grinds are okay. It does take awhile to wake up those muscles.

Free: Enjoy your marathon.

Itsa: Glad you are back!

Just half hour of cardio today. I'm painting, so that's enough cross training.
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Old 06-02-2010, 10:31 AM
  # 170 (permalink)  
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I ran 4 miles and change last night. Ramped it up at the end. The 4 mile mark was passed at 35:25. I hope I can maintain a 9 minute pace. We'll see...
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Old 06-02-2010, 08:36 PM
  # 171 (permalink)  
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Best wishes to you, Free. Your goal is one I've had for awhile, but can't quite hit. I'm okay at 13....but then, I truly think it becomes a headgame.

You're training is done. You've done the work. And...like you've told others, RESIST the urge to go out too fast....another key, imho.

I'm doing a half on Sunday, but just for fun. No time goal at all.

Have a good race! Is it this weekend? I'll be sending positive vibes to you!
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Old 06-03-2010, 06:32 AM
  # 172 (permalink)  
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Thank you, Coffee!

I am definitely going to keep a sustainable pace. Iíve actually run 2 marathons before a few years back. I recall looking around at the beginning and thinking that everyone around me was running so well, that I must be really out of shapeÖthe carnage after mile 18 is unbelievable. People exacerbating injuries, or running into problems that they did not anticipate, trying to stretch, or sitting on the sidewalk with their shoes offÖitís great advice, I will not go out too fast.

I ran a little less than 4 miles last night. In the middle, I ran 3 miles in 22:32; which is a 7:31 pace. Thatís probably a personal record for 3 miles.

The marathon is on Sunday.
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Old 06-03-2010, 02:12 PM
  # 173 (permalink)  
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Cycling is my outlet for stress relief and gaining mental clarity. I'm trying to get back to 60 miles a week after recovering from an injury. Right now I'm up to riding my local trail (12 mi.) 2 x a week and my favorite trail (24 mi.) 1 x on the weekends.
Anyone have recommendations for working up the mileage following an injury?
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Old 06-04-2010, 01:38 AM
  # 174 (permalink)  
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Freepath, ....and Coffee good luck on successful races Sunday !
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Old 06-04-2010, 08:26 AM
  # 175 (permalink)  
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Free: I'll be sending good vibes your way on Sunday. Remember, start out easy!

Far: Welcome! I'm not a cycling person, so any advice I have...take with a grain of salt. I would say to come back slowly. In running, you are only supposed to increase by 10% per week...I would say a recovery in cycling would be similar? I don't know....just take it easy and keep coming back!

Top: Thanks! Looking forward to it. And again, a huge congrats on your sober anniversary!

I'm laying on the couch all day today. I've managed to get a cold..so couch laying is much needed. Either that or I'm being a big baby. Whichever....I'm still laying on the couch and sticking to it. I'll hang on to every word Dr. Oz and Oprah have to say today.
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Old 06-05-2010, 05:28 PM
  # 176 (permalink)  
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Didn't do much riding today, just tooled around my favorite mountain!

SR fitness buffs, meet beautiful Mt Rainier!


Fryingpan Creek:

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Old 06-05-2010, 10:38 PM
  # 177 (permalink)  
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Wake up ........Mt Ranier looks like an incredible place !!!,

Far, I basically, have to cycle to rehab my right knee. It's a long pitiful story that goes back to some early operations in 73. Won't bore anyone with worn out stories, ...but my distances have improved this past month from appr 50 mi per week to 65-75. Unlike you guys working hills (and mountains) the only climbing I do down here on the coast are bridges over rivers. Otherwise it's so flat the rain doesn't know where to flow when it hits the ground.

50 days ago I gave up any sucrose and refined carbs, but won't get on a scale for another month. Determined not to get a bike computer till then either, but really like one of the Bontrager wireless units because of it's ability to add a cadence monitor. Not that I know sh*t about training with one of those!

Looking forward to learning though !


Can't wait to hear about y'alls races that are later today.



There seems to be some slow improvement in that I'm able to work a gear or two higher for the majority of my ride and able to stay out the saddle for longer periods. Wondering how hard it's going to be to find size 15 shoes for some clipless pedals ?

ya'll keep moving gang
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Old 06-06-2010, 02:43 PM
  # 178 (permalink)  
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I'm looking forward to hearing about those events too, Free & Coffee!! Thinking about you both today. If I remember correctly, Free is in Ca. - hope the heat hasn't been a problem in your area.

Hope your cold is gone too, Coffee. Sometimes, we just need a day on the couch!

WakeUp ~ still loving the pics, thank you for sharing; I can imagine how awesome it must be to be able to ride in an area like that, wow!

Topspin ~ hope your knee is better ASAP but it sounds like you are making good progress with it all so far!

Faraway - I don't know much about riding yet, so I don't have any experience to share, but I hope to start working on that too very soon.

Gypsy & Fubar & Bob ~ good to 'see" you all!

Ruebena ~ How are you?

I basically took a week off, unintentionally. I was busy with company & a trip out of town....but honestly, I probably could have still made time for my workouts; I just didn't. So, I've got to get back at it tomorrow. What a difference it makes in my energy and mood, though. I've felt tired and stressed all week! I need to get better at not letting LIFE get in the way of taking care of me.

PS ~ Found a bike I can use, I just have to go pick it up. Oh, and yes, Freepath.....gotta love that tri-tip - Santa Maria Style!!!
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Old 06-06-2010, 04:51 PM
  # 179 (permalink)  
Climbing hills, flying down...
 
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Yesterday I went here for a 24 mi. ride (my favorite place):

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Old 06-06-2010, 04:56 PM
  # 180 (permalink)  
Climbing hills, flying down...
 
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Thanks, its...I am going to apply the "10 % rule" and see what happens. I am also looking into upgrading my bike by the end of the year so I can go even further! Am making do with my "oldie but goodie" road cycle right now. This is my dream bike (that I'm saving up for). It is so beautiful I just want to hug it:


Trek Bikes | Bikes | Road | Madone 5.1 WSD
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