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Kicking Asphalt Part 19

Old 03-14-2015, 09:34 AM
  # 161 (permalink)  
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Ran a 10k race this morning and a PB. Payoff for getting up at 5am all winter and running in the cold and dark.
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Old 03-14-2015, 06:21 PM
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8 mile run today. Been a few weeks since I ran. It hurt so good.

Ornithology congrats on the race. Well done.
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Old 03-14-2015, 06:56 PM
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I began doing light cardio and light weightlifting about a month ago after not doing much exercise for about a year due to work and life commitments.

But I found the stress and anxiety that I've been under was getting unbearable unless I relieve it with some exercise.

I joined LA Fitness a few weeks ago.

Friday the 13th workout: Went straight to LA Fitness after work.

Stationary bike: 5 min.
Bench press: 95 lbs x 10 reps, 135 x 5, 185 x 5, 225 x 5.
Close grip bench press: 185 x 5.
Squats: 95 lbs x 25 reps. All reps deep.
Lat pull downs: 2 sets.
Behind the neck military press: 95 x 8, 135 x 4.
Barbell bicep curls: 80 lbs x 15 reps, 100 x 8.
Concentration db curls: 50 lb db x 5 reps.
Hammer strength ab crunches: 1 set.
Stretching on matt: 10 min.
Sauna: 10 min
Hot tub: 10 min.

I felt so relieved after this workout.
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Old 03-14-2015, 08:12 PM
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Hey uncle holmes. Haven't seen you here in a while. Nice workout.
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Old 03-15-2015, 03:01 AM
  # 165 (permalink)  
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Originally Posted by veryready View Post
Hey uncle holmes. Haven't seen you here in a while. Nice workout.
Veryready my friend! Good to see you're still kicking asphalt! It's feels so good to join a club and working out again.

Amazing how we can motivate each other to work out and how it rubs off on us. Guys at the shop where I work found out I used to compete in powerlifting and were amazed at how much weight I used to lift.

It's not like I was going around bragging about it. I pretty much kept to myself about it. But they noticed I was kind of strong even though I wasn't lifting anymore.

One guy asked me if I lifted weights. I told him at one time I was one of the strongest guys in the state of Michigan in drug free powerlifting in the 220 lb weight class and that my best lifts were a 683 lb squat, 460 bench press, and 630 deadlift. The next thing I know the whole shop is going up to me asking about my weightlifting!

Before I knew it about a half dozen guys started working out there because they got motivated from me telling them about my workouts I used to do.

That then got me motivated to start weightlifting again!
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Old 03-15-2015, 02:22 PM
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You are an inspiration uncle holmes.
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Old 03-18-2015, 10:23 AM
  # 167 (permalink)  
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20 miles on the Single Speed yesterday.
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Old 03-22-2015, 03:00 PM
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Back from Cuba and fun catching up on all the posts here! It is 4 weeks today siince my accident and broken ribs. Got outfox first time on my road bike for about 20 miles. Watts were way down and fitness has suffered with this much time off, yet other than a little reminder of the injury here and there.....can't complain....the ride felt pretty good.
Just feels good to be home, sleeping in my on bed, not worrying if the next meal will make me sick, etc.
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Old 03-23-2015, 01:07 PM
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I ran 5 yesterday and it felt great.

I am working my up to some more meaningful distances, and I am also working on my pace.

I am just shy of 58 years old and grateful I can still run okay.
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Old 03-23-2015, 01:23 PM
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Kinda a déjà Vu today with another 21 mile road ride. I'm a bit concerned I have lost my hunger to push myself competitively since getting back on the bike the past two rides. Need to find that again or big race and ride goals will never happen this season. I swore I was never going to let myself get old, but that is what it feels like in the saddle right now.
Not giving up yet though.....tomorrow is another day.
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Old 03-25-2015, 07:46 PM
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First specific strength training workout for upper body in 4 weeks. Nothing like uncle Holmes so I'll save you the details other than to say the side planks on one side were " interesting" and held my attention for every second! Bit tender but didn't go crazy and I am encouraged I'm am still going in the right direction.....albeit slower than I would like. Not exactly kicking asphalt but it will have to do for now.
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Old 03-26-2015, 03:42 AM
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Ride home from work last night was a 2 and a half hour detour through the Vale of Belvoir. Encountered a peloton at some crossroads, lit up in the cool white of their headlamps it was like watching a ghost ship go past.

I 've found i can navigate pretty well by the moon and the north star, there are also the mast lights of the regional tv transmitter, the 950ft tower at Waltham on the Wolds. Even if it's misty (and it often is) I can get a pretty good idea where i am by looking at where people's TV aerials are pointed.

England is a pretty heavily populated place so it's probably not the kind of extreme wilderness riding you're thinking of in the US. As well as isolated cottages, you run into a small village every 4 miles or so. However, while most of these have a medieval chapel or country pub, there's an extreme lack of petrol stations or convenience stores a bonked-out cyclist can refuel at.

For that reason i brought a bottle of Yazoo! milk shake, but was impressed that i didn't need it. I seem to be able to go further before bonking these days, and it seems to come on more slowly. At 70 minutes in I'd be feeling on top of the world, at 80 minutes I'd be hallucinating and not able to remember the name of my destination. These days i hang on to my marbles for longer. That said, i tend not to head out on an empty stomach. I'd ate a jacket potato topped with vegetarian chilli, and that probably got me home.
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Old 03-27-2015, 09:01 AM
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I am going to try to run 7 - 9 tomorrow.

I am just getting back onto the road after a long winter's nap.

I am also working on my pace.

I turn 58 a week from today.
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Old 03-30-2015, 03:32 PM
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Fun weekend. Friday morning did a 24 mile road ride with a buddy. That night picked up my son at airport, and went to a .38 special concert ( dating myself!).
Sunday did a 29 mile road ride wih a few buddies.
Today hammered a 4 hour hike up our toughest trail in the area with my son. It is my favorite with the most outstanding views you could ever imagine. Pretty wiped out now......legs up in the lazy boy feels wonderful.
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Old 03-31-2015, 10:04 AM
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Good work everyone. Just back from vacation. Managed to get a few long runs in. I have my trail 1/2 marathon in 5 weeks. I feel pretty good about finishing (slowly). Just trying to not get injured. I finally invested in some orthotics and I think they will help with my IT band issues but I have been good about stretching and strengthening the gluteus medius as well.

Still riding as well. Did 35 miles and 3,500 feet on Sunday. Slow, but feeling strong.

Keep up the good work!
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Old 04-04-2015, 01:54 PM
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Nice posts!
This past Wednesday I did a strength workout with squats, lunges, weighted step ups, upper body pushing and pulling movements, and stabilization planks etc.
Friday I did a road ride - around 24 miles- and it was the first time in a loonng time I felt strong verses every moment a struggle.
Today I did another road ride around 29 miles. A beautiful day and route with some good climbing. Again overall I felt stronger versus weak and having to dig for every hard effort. Sure is more fun that way!
Ok ......the last time I will talk about my ribs but wanted to share this. 6 weeks ago tomorrow I ended up in he ER to get X-rays of my ribs. Dr. Said well if they're bruised it will be 6 weeks and if they are broken it will be 6 weeks. Treatment will be the same. Just takes time. Anyway I am blown away how accurate they were as that is exactly how it has played out. I would say today I am 95-98% back to normal. And the progress each week was very obvious with just this last week huge. Other than my sneezing is not quite normal or pain free, life in general is pretty much back to normal. My point.....I'm blown away of how,accurate that 6 week diagnosis was!!
Happy Easter everyone!
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Old 04-09-2015, 12:29 PM
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Hello? ....Bueller? ....Bueller?
Days keep flying by. Went out for a hike with my dog today for some activity. Have lost interest in my bike lately which is a little concerning. Used to dream of every opportunity I could to get out on it. We"ll see what this weekend brings.
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Old 04-10-2015, 12:39 PM
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Long trail run yesterday. 9.6 miles and almost 2k feet of climbing. 4 weeks until my 1/2 marathon, and then the IronHorse. Santiago are you doing the IronHorse?
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Old 04-10-2015, 01:12 PM
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VR beast of a run...nice!
I am signed up for a slot in Iron Horse but don't think I'm going to do it. My training with traveling so much has suffered and I don't feel I'm where I need to be a month away. First time I will have missed it in last 6 years. Struggling with that a bit.
Today I did a ride I do often with a slight twist. A 22 miler with some pretty decent climbs , but today I was with a guy that could get us into a gated private canyon area. There is one climb there that is short about a 1/4 mile up to a knoll, but it has a section that is 17%. In that section as much as things are burning and hurting you have to stay on the pedals or if you give up for a second , you stop instantly and then good luck getting started back up again!
Anyway not that big of a deal, but it does have your attention!
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Old 04-10-2015, 01:19 PM
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Hello, can I join in this discussion?

Doing my first duathlon tomorrow!
5k run, 20k cycle, 2.5k run.
Haven't been running that long 5k will take about 30 mins. Cycling I avg about 24kph so thats my strong point. and 2.5k i'm hoping to do in 20 mins.
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