Wednesday Gym Day

Decided to get out and go to the gym today.

Cycling: Surface Streets, Rode to the gym and back. Dist. (7.84) mi. Speed-avg: (8.7)mph. Speed-max: (14.2)mph. Burned: (480) Calories.

MCR: Lap #1: Ab Crunch: 3x (30) reps @ (90) lbs. Back extensions: 3x (30) reps @ (60) lbs. Torso rotations: 1x (30) reps. right/left @ (70) lbs. 1x (30) reps. right/left @ (90) lbs. Calf raises: 3x (30) reps. @ (60) lbs. [1x ea.: Toe-straight, toe-in, toe-out.]. Ab/Oblique crunches: 1x (30) reps. @ (90) lbs., 1x (5) reps. @ (95) lbs., 1x (10) reps. @ (90) lbs. Duration: (37:51) mins.

Lap #2: Lateral raises: 3x (30) reps. @ (40) lbs., Pectoral flies: 3x (30) reps. @ (45) lbs. Rear deltoids: 1x (15) reps. @ (45) lbs., 1x (10) reps. @ (45) lbs. Duration: (19:01) mins.

Fuel: Pre-gym: Dinner! Chicken breast, homemade coleslaw salad with green apples and cran-raisins. Post-gym: GU Energy Gel, Lemon Sublime.

Again, the ride to the gym was a good warm-up, and the ride home was also a good cool-down. The full moon out tonight was nice, especially while riding through the park on the way to and from the gym.

-Lancer!!

Cycling Saturday

I missed out on my last two (2) Easy Run days because I was feeling ill. Nausea kept me from running. Even if I had dragged myself out the door, I may very well have vomited all over the place. Now, I only felt ill and queasy enough to barf, but I did not, and that makes me very happy. B-)

DC Bike Path: Cycling. Dist: (10.35)mi. Pace-avg: (5:18)min./mi. Speed-avg: (11.3)mph. Speed-max: (17.2)mph (coasting downhill). Burned: (604) Calories.

When I stepped out the door this evening for my ride, it almost felt like late October, like Halloween was just around the corner. that is one of my favorite times of year. Especially back during my junior high school years: Walking home through the Sherwood Forest neighborhood in mid- to late-afternoon during October always had a magical feeling to it.

I followed my ride with plenty of water, then a Banana-Chocolate-Honey smoothie. That hit the spot. Mmmm. B-)

Anyway, tomorrow I will make the effort to go for my final Easy Run of this training week.

Today's Weight: (202.6) lbs.

-Lancer!!

Less Than Optimal

Had the itch so I went out for a bike ride:

DC Bike Path: Dist. (8.84) mi. Pace-avg: (5:16)min./mi. Speed-avg: (11.4) mph. Speed-max: (15.9) mph. Burned: (569) Calories. Much more winded than my last bike ride. I need to get back into the cycling habit. Outside temp was about 75F. Not bad for a ride.

and a run this morning:

DC Bike Path: Walk/Jog. Dist: (5.37) mi. Pace-avg: (17:28)min./mi. (Speed-avg: (3.4) mph. Speed-max: (5.3) mph. Burned: (613) Calories. Outside temp was in the 80F and up range.

OK. So I am not ready for running in this heat, yet. Better go out earlier in the morning, when it's cooler. I ate a GU Roctane 15 min. before the run. And had plenty of water before-hand. PowerBar energy gel on the way out during the run; PowerBar energy chews on the way back in, with water stops during both legs.

Now I am feeling more than a little whipped, so I better rehydrate more, stretch out, and shower.

Gear Wish List: I am thinking I should get some knucklelights, so I can run at night. My neighbourhood is a bit too dark at night, and if these things work as advertised, I could potentially run in the park at night. The street-lamps in the park are not turned on at night anymore, except near the restrooms and the tennis courts, so these would be great for running in the dark.

I also want to get a FuelBelt. Running in this heat definitely requires more water than is safely available during my run. I just have to start bringing it with me.

OK. Time to stretch. Later!

-Lancer!!