"You looked tired," my friend Joel said last week, and it was true. As I have picked up the intensity and duration of my training sessions, it is taking its toll on my body. But it is also producing results!. The days after rest days, I can feel the improvement, although on other days it is just grinding through the miles.
This week is the first week I have logged over 300 miles since last fall The riding miles by themselves probably would not be affecting me as much if that were all I am doing, but I added running and weight training for my legs at Snap Fitness after New Years. The weights I can handle have steadily increased and the speed and distance run as well.
In the end, I believe the increased aerobic fitness and strength will combine with the endurance training to allow me to not only complete the 27 day, 2900 mile Fast America South, but to also enjoy the trip while it occurs and not only the accomplishment.
I just need to keep the faith!
Monday - Presidents' Day
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
41 miles on my road bike/Kurt Kinetic trainer in my basement watching two movies
Tuesday -
yoga routine,
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miless
Wednesday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
50 miles on my Keiser in my apartment
Thursday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
40 miles on my Keiser in my apartment
Friday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
Saturday -
64 miles on my trainer in the basement
Sunday -
Quads: 3 sets of 245# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, (1) 1 mile and (1) 1 1//4 mile runs at 5.7, 6.0 & 6.3 MPH, total 3.0 miles
53 miles on my trainer in the basement
248 total miles for the week
Week of February 22
Monday -
tan only
"Th-Th-Th-Th-Th-... That's all, folks."
schedule messed up by the School Board meeting
Tuesday -
44 + 50 on my Keiser in my apartment
Wednesday -
Quads: 3 sets of 245# with 20 reps,
Hamstrings:3 sets of 135# with 20 reps
Torso rotation: 3 sets at 85#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, (1) 1 mile and (1) 1 1//4 mile runs at 5.7, 6.0 & 6.3 MPH, total 3.0 miles
18 miles on my fat bike with friends, equivalent 27 road bike miles
Thursday -
Complete Gym 4 exercises 20 repetitions
22 and 52 miles on my Keiser in my apartment
30 miles spinning at St. Cloud State
104 total for the day
Friday -
11 minutes in the tanning bed.
Saturday -
yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 245# with 20 reps,
Hamstrings:3 sets of 135# with 20 reps
(4) 1/4 mile walks at 4.3 MPH, (1) 1 mile and (1) 1 1//4 mile runs at 5.8, 6.0 & 6.3 MPH, total 3.25 miles
55 miles on my road bike/Kurt Kinetic trainer in the basement
Sunday -
45 miles on my road bike/Kurt Kinetic trainer in the basement
325 total miles for the week
