I worked out my shoulders this morning and decided to keep it really light after last week's injury. I also stayed seated for my dumbbell raises and all went well this morning. I think my shoulders don't look as tight as they typically do, so I REALLY need to lose some weight. HA HA. I also worked my lower back and lower abs this morning.
For lunch, I hope to get a decent bike ride in. I did wake up this morning where I felt yesterday's run more than I did yesterday, so I don't know how my legs will hold up. I'll still push it as much as I can just to get some good training in.
Thursday, June 28, 2012
Wednesday, June 27, 2012
Just a Morning Run
I was torn this morning as to what I wanted to do for a workout. I was invited to go out for lunch, so I only had one for today so it was between working out my legs or running. I haven't ran yet this week, and I won't have any time to do so except this morning, so I opted to do that. I know I also want to or need to train my legs, but based on my current goals, a run would be more suitable as well.
I ran about 5.8 miles in 50 minutes with a 3 minute cool down totaling over 6 miles in the end. It was at a faster average pace than I've been doing, so it seems like I'm making some improvements despite only running once a week. I wonder if I'll be feeling it later on. Oh well.
I ran about 5.8 miles in 50 minutes with a 3 minute cool down totaling over 6 miles in the end. It was at a faster average pace than I've been doing, so it seems like I'm making some improvements despite only running once a week. I wonder if I'll be feeling it later on. Oh well.
Tuesday, June 26, 2012
Catching Up Again
I haven't blogged since Thursday, but that doesn't mean I haven't exercised. It just means I've been too lazy to write what I've been doing.
On Thursday, I wasn't able to ride since I still had problems with my mid-back that made it uncomfortable to move certain ways and even to breathe. Instead, I did get some cardio by getting on the spin bike and taking it easy.
On Friday, I woke up like I was going to the gym and would have worked my arms. However, I could still feel the tightness on my back where I didn't want to chance aggravating it more. Instead, I went back to bed. I did spin again on Friday and by that time, I felt better than when I spun on Thursday so I kicked it up a little more.
On Saturday, it was our crazy ride and all I can say about it was that was the worse cramping I ever had. I definitely could have prepared better for it, but I knew having been on a Met-Rx diet for the last two weeks wasn't going to fare well for me. Oh well, I still had "fun."
Sunday, I rested and didn't do a thing.
Yesterday, I woke up early like I was going to the gym, but I decided I was going to skip cardio to recover more from Saturday. I could have done cardio, but I thought I'd rest a little and back in bed I went. I did work chest at lunch yesterday, and I decided I'd go heavy just because I wanted to see where I was strength wise. I managed to put up 325 lbs. on the bench after hitting 315 just before. I think if I went straight from 275, I may have been able to hit 335. Maybe I'll find out next week.
Today, I got in and got my back worked out. Unlike yesterday where I did mostly progressive resistance sets, I went back to pyramid sets but did do some heavy back. I don't really know why I'm doing this because it never helps my cycling, but I think it keeps the weight training interesting for me. Maybe I'll go back to straight light sets again someday when I'm motivated to do well at a race.
For lunch today, it'll be a ride with the guys. I'll train on my Cervelo since I plan to use that next month at the Pasadena Gran Fondo. I will use my carbon wheels to train on, but I'll likely go back to my Eastons for the actual event.
On Thursday, I wasn't able to ride since I still had problems with my mid-back that made it uncomfortable to move certain ways and even to breathe. Instead, I did get some cardio by getting on the spin bike and taking it easy.
On Friday, I woke up like I was going to the gym and would have worked my arms. However, I could still feel the tightness on my back where I didn't want to chance aggravating it more. Instead, I went back to bed. I did spin again on Friday and by that time, I felt better than when I spun on Thursday so I kicked it up a little more.
On Saturday, it was our crazy ride and all I can say about it was that was the worse cramping I ever had. I definitely could have prepared better for it, but I knew having been on a Met-Rx diet for the last two weeks wasn't going to fare well for me. Oh well, I still had "fun."
Sunday, I rested and didn't do a thing.
Yesterday, I woke up early like I was going to the gym, but I decided I was going to skip cardio to recover more from Saturday. I could have done cardio, but I thought I'd rest a little and back in bed I went. I did work chest at lunch yesterday, and I decided I'd go heavy just because I wanted to see where I was strength wise. I managed to put up 325 lbs. on the bench after hitting 315 just before. I think if I went straight from 275, I may have been able to hit 335. Maybe I'll find out next week.
Today, I got in and got my back worked out. Unlike yesterday where I did mostly progressive resistance sets, I went back to pyramid sets but did do some heavy back. I don't really know why I'm doing this because it never helps my cycling, but I think it keeps the weight training interesting for me. Maybe I'll go back to straight light sets again someday when I'm motivated to do well at a race.
For lunch today, it'll be a ride with the guys. I'll train on my Cervelo since I plan to use that next month at the Pasadena Gran Fondo. I will use my carbon wheels to train on, but I'll likely go back to my Eastons for the actual event.
Thursday, June 21, 2012
Resting, Back, Getting Hurt, and We'll See
I rested yesterday since I was feeling tired from the training on Monday and Tuesday. Plus, it was my birthday where I just wanted to recover. My calves were feeling a little worked from my Monday run, which caused a major cramp on my Tuesday ride, so I thought I'd actually give my legs a break. I didn't even do weights. Wow.
I did make it in to the gym this morning, and my plan was to stay light. I felt good from the rest and was going to try to get a lot of reps in to get a good work out. On my 3rd exercise, front dumbbell raises, I was on my 2nd set when all of a sudden I felt something where I had to put the weights down. I couldn't localize where exactly, but all I know is I couldn't breathe. Now that my adrenalin is back down, I think a muscle in my mid-back got a little strained. I tried to resume the exercise, but couldn't so I only finished up with one more exercise and a lower ab set.
I'm sitting here writing this wondering if I'll be able to make it in to work today. If I am, I also wonder if I'll be able to ride at lunch. I'm going to have to make these assessments after trying to roll out my back and seeing if that helps. Oh I hope it does.
I did make it in to the gym this morning, and my plan was to stay light. I felt good from the rest and was going to try to get a lot of reps in to get a good work out. On my 3rd exercise, front dumbbell raises, I was on my 2nd set when all of a sudden I felt something where I had to put the weights down. I couldn't localize where exactly, but all I know is I couldn't breathe. Now that my adrenalin is back down, I think a muscle in my mid-back got a little strained. I tried to resume the exercise, but couldn't so I only finished up with one more exercise and a lower ab set.
I'm sitting here writing this wondering if I'll be able to make it in to work today. If I am, I also wonder if I'll be able to ride at lunch. I'm going to have to make these assessments after trying to roll out my back and seeing if that helps. Oh I hope it does.
Tuesday, June 19, 2012
Weekend Overtraining, Yesterday and Today
Overtraining can be defined a couple ways: training to the point where one doesn't give muscles or the body enough time to rest to recover OR training beyond what the body can supply in the form of fuel. On Saturday, I pretty much experienced both. After training every day last week with both cardio and weights, I thought I'd be able to do a ride to my sister's house on Saturday since it was only 60 miles away. I did opt to take a hillier route, and I probably should have pulled back some earlier, but I was being dumb. On top of the training, I've been on low carbs the whole week including the Friday night before, so by the time I was in the canyons, I felt like I was completely out of fuel. The honey gels helped but after more climbing, I bonked on the trails parallel to the 91. I made it to a gas station there just as I noticed my front tire was flat, so after having a Pepsi and fixing my flat, I was ready to finish the remaining 11 miles. Admittedly, I had called Lisa to pick me up there since I felt so flat, but I changed my mind and pushed on. By the time I arrived at my sister's house though, Lisa said I looked like I had no color. My ears also wouldn't stop popping for a couple hours, which after doing some research on the Internet says I had just way overdone it.
I was going to ride my bike down to San Diego on Sunday but my above experience was enough to knock some sense into me. I ended up driving down with Lisa, but I did go bodyboarding. I did eat more this day though, so I didn't feel too depleted.
Yesterday, I worked my chest in the morning and ran 6 miles later in the afternoon, which means the training has resumed. I also ate pretty good, so I guess I'm back to normal. Going into this weekend, however, I will pull back on Friday and get some rest in preparation for a big ride on Saturday.
Today, I trained my back and got my core training in. I was going to follow my mode of throwing in a heavy set in each of the exercises performed, but I went back to just light and fast with lots of reps. I should know better that working heavy will mean more responsiveness to the intensit, which my muscles may respond to more in the form of growth. That will just mean my cycling will suffer as it had the year before.
I do hope to get a ride in at lunch today after being off the bike for the last 2 days, so I'm hoping I do okay at lunch. My legs are feeling a little tired from yesterday's run, but I'll suck it up and do what I can.
I was going to ride my bike down to San Diego on Sunday but my above experience was enough to knock some sense into me. I ended up driving down with Lisa, but I did go bodyboarding. I did eat more this day though, so I didn't feel too depleted.
Yesterday, I worked my chest in the morning and ran 6 miles later in the afternoon, which means the training has resumed. I also ate pretty good, so I guess I'm back to normal. Going into this weekend, however, I will pull back on Friday and get some rest in preparation for a big ride on Saturday.
Today, I trained my back and got my core training in. I was going to follow my mode of throwing in a heavy set in each of the exercises performed, but I went back to just light and fast with lots of reps. I should know better that working heavy will mean more responsiveness to the intensit, which my muscles may respond to more in the form of growth. That will just mean my cycling will suffer as it had the year before.
I do hope to get a ride in at lunch today after being off the bike for the last 2 days, so I'm hoping I do okay at lunch. My legs are feeling a little tired from yesterday's run, but I'll suck it up and do what I can.
Friday, June 15, 2012
Diet Progress, Motivation, Yesterday and Today's Training
What a week! It's Friday and I feel good about making it through this week after having restarted my diet where my carbs were fairly low with only my oatmeal in the morning (which I skipped on Monday) being my source of starchy carbs. I've had other carbs, but mostly fibrous or simple carbs (i.e. sugars).
I spiked my motivation again to stay on my diet by stepping on the scale a couple days ago. I've been avoiding it because for a while to regain some strength for some of the rides I was preparing for since my performance had been horrible. My performance did improve as a result since I did start eating again (even started drinking again), but it came at the expense of additional weight. I'm now hovering around 154-155, so I need to get back on track and try to get back to 150 and then push on from there to see where I can get. The problem is, I've also been training a little heavier again, so I can't really say the weight I'm gaining is bad weight. However, ANY weight I gain regardless of whether it's fat or muscle is just more to carry up the hills. Oh the dilemma.
Yesterday, I rode in the morning and did think about my weight to motivate me to push as hard as I could. It worked, but I was seriously turned inside out as a result. I could feel the lack of carbs midway through the ride, but I pushed on anyway. I hadn't felt that inside out for a while, and I'm sure the lack of carbs was probably the biggest factor. Okay, so running, cycling, spinning and the leg training I did earlier in the week probably contributed to it also. Aha.
I also got in a shoulder workout yesterday during lunch, and it was okay. I was still feeling a little unsettled from the morning, so that kept me from being able to crank up the intensity but it was good enough. I also got in an ab workout.
For this morning, I got to train my arms and finally included my triceps again. I've been saving my triceps for my riding since they get worked when I climb off the seat but on the drop. I didn't get to do too many exercises, but good enough. I did do some heavier weights following my MO for the week, but it did make me wonder why I'm doing this when it can potentially promote growth and slow me down on the bike again. Oh the dilemma.
For lunch, I don't know what I want to do yet, but I know training would make me feel good. My legs feel good so I may jump on the spin bike, I may run, or I may do the elliptical. I have a weekend with a lot of activities planned, so I may need to pull back some and get some rest...or not. We'll see.
I spiked my motivation again to stay on my diet by stepping on the scale a couple days ago. I've been avoiding it because for a while to regain some strength for some of the rides I was preparing for since my performance had been horrible. My performance did improve as a result since I did start eating again (even started drinking again), but it came at the expense of additional weight. I'm now hovering around 154-155, so I need to get back on track and try to get back to 150 and then push on from there to see where I can get. The problem is, I've also been training a little heavier again, so I can't really say the weight I'm gaining is bad weight. However, ANY weight I gain regardless of whether it's fat or muscle is just more to carry up the hills. Oh the dilemma.
Yesterday, I rode in the morning and did think about my weight to motivate me to push as hard as I could. It worked, but I was seriously turned inside out as a result. I could feel the lack of carbs midway through the ride, but I pushed on anyway. I hadn't felt that inside out for a while, and I'm sure the lack of carbs was probably the biggest factor. Okay, so running, cycling, spinning and the leg training I did earlier in the week probably contributed to it also. Aha.
I also got in a shoulder workout yesterday during lunch, and it was okay. I was still feeling a little unsettled from the morning, so that kept me from being able to crank up the intensity but it was good enough. I also got in an ab workout.
For this morning, I got to train my arms and finally included my triceps again. I've been saving my triceps for my riding since they get worked when I climb off the seat but on the drop. I didn't get to do too many exercises, but good enough. I did do some heavier weights following my MO for the week, but it did make me wonder why I'm doing this when it can potentially promote growth and slow me down on the bike again. Oh the dilemma.
For lunch, I don't know what I want to do yet, but I know training would make me feel good. My legs feel good so I may jump on the spin bike, I may run, or I may do the elliptical. I have a weekend with a lot of activities planned, so I may need to pull back some and get some rest...or not. We'll see.
Wednesday, June 13, 2012
Leg Day and Lunch Cardio
It's been a while since I did weights with legs, so I wasn't going to go too crazy today. Plus, my legs were a little tired from my run on Monday and yesterday's ride. I did calf extensions, leg presses, leg extensions, and seated leg curls today. For each exercise except leg extensions, I did a high rep light set, 1-2 heavy sets, and returned back to a lighter high rep set. Since I did leg extensions, I was going up for my 2nd heavy set and I felt a little tension below my weight belt where I decided to call it a day. Not sure what that was, but I didn't think it was worth it to get hurt. It felt better after I walked it off.
For today's cardio, I think I'll try and jump in the spin class if one is held. Optionally, I'm considering spinning on my own, doing elliptical or maybe get a light run in. I suppose I'll choose last minute depending on how I feel later...or shall I say how my legs feel later.
For today's cardio, I think I'll try and jump in the spin class if one is held. Optionally, I'm considering spinning on my own, doing elliptical or maybe get a light run in. I suppose I'll choose last minute depending on how I feel later...or shall I say how my legs feel later.
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