12 Weeks and Still having Progress

The body is truly amazing: how it heals, fights off disease, how stress often causes physical side-effects, how good nutrition impacts it, how lack of sleep impacts it, ... and on and on it would go to list the amazing things in these bodies of ours.

In the span of a life, 12 weeks is a very short time. For me it's about 5 thousandths of 1 percent (0.005%) of my life. What is amazing is how significantly the body can change in such a short time: my body today is significantly different physically from what it was just 12 weeks ago. And that still with not always getting enough rest, living in high stress, making my body deal with nutritional and nutritionally dead foods.

What has been consistent is working out each week with weights: 5 different routines, with three focuses, targeting the same muscles on M-Th and T-Fr but with different types of routines on each day. This has been enough change to keep progress in the routine. Typically the reps aren't changing much, but the weights do. Some of the core and body weight exercises have higher reps as strength increases to keep the load and intensity high: where it needs to be to continue to improve. Recover times change from zero to a maximum of 120 seconds with most being 30 seconds.

How different would your body and life be if you have been putting off some health related goals and decide to make a commitment towards discipline for 5 thousandths of one percent (0.005%) of your life? And what's cool is that things will be different once you get there - things that wouldn't be if you hadn't started.

Some people exercise to look good; some to feel good; some to cover up flaws; some to increase strengths; some because the have to; and some do it because it's part of who they are. Me .. I think it's a part of who I am, part of the genetic make up that God put in me when he breathed the breath of life into me those ever growing number of years ago.

Studies show that people of all ages benefit from strength training. This is a known fact. It's not all about getting big muscles, but rather enjoying life longer. If you started today, by April 15th your body, health, quality of life, sleep, nutrition, ... could be drastically different. I encourage you to take a 12 week challenge - for your lifes sake.

Vita-Mix Morning

It's been a while since I've used the Vita-Mix for my morning protein drink, I've just been using a fork to stir with, so it was nice to get to add the 'extra nutritious' stuff today...

The color gives one ingredient away, but the complete list is:

• beat
• sweet potato
• carrot
• spinach
• flax seed
• almond
• protein powder
• cinnamon
• cayenne
• filtered water
• soy milk
• ice

My wife's first reaction was it tastes like 'dirt'. But the second and following sips (of her serving) were earthy and ended with "It actually tastes good". But after hearing her say it tasted like dirt, the kids were not willing to sample the drink this morning. I put a sampler portion in a small container and will see if I can coax a colleague to try it at work this morning while I drink mine to show it can be done?

It's pretty nutritious stuff - very nutritiously dense!

Lifetime PR!

I got to run with someone today who on our run accomplished something that they had never done before: how neat is that?!

Now before saying what it is, I think I first want to say "What it is" isn't as important as what was required to accomplish it. We all have mental barriers that challenge our beliefs when we set goals and try to accomplish them. These can be false - and often are, but in our minds they are very real limits. Sometimes we need the help of someone else who doesn't have our barriers to help us. That was the case today.


The success of today was built on recent smaller successes where whittling had started to take place on existing perceived limitations. When we finished I asked if this person would have done it with out my running with them? "NO." I didn't influence the pace up or down, I just planned the route and provided some extra encouragement, motivation, maybe a little different thought process and exposed some barriers as false when they came to the surface.

[I think that is the part of leading, mentoring, teaching, training, fathering, coaching, ... that is so fulfilling - seeing others push back their limitations.]

Today, I ran with my wife. We've run and walked together over the years. Our last run we ran with out stopping over the route - a first. Today we ran a longer route with hills for a total distance that she doesn't think she has ever run before. I think the distance and time isn't as important as accomplishing something for the first time - and now as a Grandma! Go Grandma!! Go Grandma!!!


[Photo: two dogs in the wrong beds, the big one picked the little bed, so the little one went for the big bed.]

53 Strength workouts in 11 weeks

[Photos: Sunrise, almost empty stadium at my daughters soccer game.]

Over the last 11 weeks I've missed two of my scheduled workouts: both being Friday routines. Four days a week this is the first thing I do (while my family sleeps), but on Friday I have a weekly 6 AM meeting. Just that variation to my schedule will sometimes make it so my 5th routine gets bumped to Sat and twice now has been missed all together.

Improvements for this Week:

This week I saw a six on the pull up ladder - something I've not seen since Nov of 2007. (That means I went from 1 to 6 and then back to 1.) That's a good thing considering my weight is up right now. I also added a 6 @ 6 routine that I'll be doing every other Monday for the next several weeks. I started at 185 this week, but have done 200 in the past and would like to get back there again (hopefully 4 - 6 weeks out). And lastly I did an informal 1 minute sit up test going opposite elbow to opposite knee and did 54. I also added a new 1 rep set of 235 to my heavy bench routine. So, even after 11 weeks there are still improvements and progress.

Intensity and a proper mix of variation and routine seem to be the key. The routine is good for actually doing it regularly, while the variation happens with in the regular with good intensity. The fruit continues to be improvement, with out injury, with out burnout and mostly training alone.

The Value of having a Routine - Schedule - Regime:

Before starting back up 11 weeks ago (11/2) the last entry in my weight training log was 3/18 - just over 43 weeks ago. Even with not strength training for 43 weeks; now after 11 weeks my strength is higher than where it was when I stopped in March. At that time I was cutting back the strength training as my cycling time was increasing in preparation for the 6 Day 600 mile ride this past May. My routine was changing to early morning rides on the trainer. I still remember setting the alarm for 4:43. It was quite a schedule, but it was effective and worked as I was prepared for the ride.

I have found and it is now my practice to put in place a training schedule to help my reach my goals. I will usually work form the goal date and then work backwards planning the time needed in training to (as best as I can guess) accomplish the goal. This works good for running and cycling.

I don't have a set strength goal date, but I do have a few goals: Continue to improve. I'd like to do 10 pull ups and maybe even 20 someday. I've not benched over 260, so maybe 275 would be a neat bench goal.

The only 'Sure' time to Train:

I also need to get my cardio back on a schedule. Lunch is just to much hit and miss. So, as in the past, I will likely subtract it from my alarm time and get it in first thing - part of my regime. That being said, I think I just lost 45 minutes from my morning rest. I'll start with 5 AM and subtract more if needed. That also means getting to bed on time. Such is the routine of a full life.

I'll continue doing the weights first, then drink my home made nutrition drink and then will plan on riding on the trainer. That's easy to say, but we'll see how it goes this week. (Except for Monday which is a holiday.) Tuesday will be the first day on this routine.

Six at Six

A few years ago I read about a routine that was supposed to help increase strength. As an athlete my goal isn't size and extra mass, but rather strength. Now there will be some extra mass for the strength, but you can train and target more growth for the same strength or as a runner and cyclist, I'd rather have the strength with out the extra mass.

So the routine I've done in the past (and it's been effective) is six sets of six reps at the same weight with a 2 minute rest after each set. Once you can do all 6 sets with 6 reps then you increase the weight for the next time this exercise is done (every other Monday is my plan right now). If you can't do all 6 reps on a set, then you bump the weight down 10 lbs for the remaining sets. O yeah - this is a routine that I use on the Bench. I did 6 sets with 6 reps with 7 on my last set, so next time I will bump it up 10 lbs to 195 and expect I'll probably be there for a couple times.

The rest of the Monday routine with the weights was much like putting in a good days work. After 10 weeks my body would have adjusted and stopped being challenged if I hadn't been modifying the routine and increasing the weights to keep it challenging. So a couple of the exercises were done with increased weight, some with reps at 3 (not able to do 1 more) and others with reps at 20 (where I could have still done more). The bottom line: To continue to see improvement you have to continue to Work. Even the warm up exercises are getting a bit more challenging as time progresses. I could feel it for the rest of the day: and for me I know that means I've worked myself well.

At lunch I started to ride my bike on the trainer - and did so for 20 minutes until I had a blowout. Bummer. There's little excuse for that other than user error. I use high pressure tires and think I put in a little more pressure than normal on my trainer (still 20 PSI lower than what I run on the road). I also cranked the trainer resistance wheel up to the tire a little tighter than in the past. So, the combination of those two decisions likely caused my flat. I guess it's a good lesson to have at the start of the garage training season.

I'm still kicking around the Body Fat challenge (thanks JH - 'CyclingDude'). It would require me to take my nutrition to the next level - which would be a good thing, but not sure I can right now. I'm considering it. Along those lines I weighed myself this morning and took the water and fat %'s and logged them. We'll see if there ends up being a graph here at some point in the future.

I hope you who read this are having good health (as much as it depends on you) and might even have some plans that are being worked out towards even better health and fitness!

End of 10 Weeks

[Photos: ice shapes on my car this morning, The first one shows the ice crystals aligning in long strands (one in the shape of a cross), on the windshield, different shapes of ice crystals].

This week marked the end of my 10th week of my emphasis on strength training. Other than my weight being up markedly - I am pleased with my gains back in the areas of strength.

I missed my Friday morning work out this week - as has happened on several occasions. This time it was so my Mom, wife and I could go through my Grandma's room/apartment. I did get out for one 5 mile run and rode my bike on the trainer twice. That's not enough aerobic exercise for me, but it was all I could manage. I've been mostly watching movies while on the trainer but have been adding some intervals at the end.

Time for blogging and exercising is getting bumped due to daily life. With all that is going on I am glad for getting in 4 of my 5 planned weight training sessions. Life continues to be challenging and full.

A friend has a challenge to get his body fat % down to 9. I have not joined that challenge as I don't have any goals that would help me put in that kind of effort in my nutrition and exercise. How about you? (I've been down to 11 or 12% when I was doing a lot of cycling. To see less than 10 would take a lot of discipline.)

The end of a life as we know it...

[PHOTOS: Grandma on Christmas Day 2009, a sunrise last week as seen from my front yard.]

Today started differently than normal: a little before 5 AM the phone rang, it was the nurse at the hospital saying that my Grandma wasn't doing so well and that we should come in. Before I was able to leave the house to get my Mom and head up there she had called back ...

It was just Sunday morning when she was taken to the hospital because she was having trouble breathing. In less than four days her kidneys stopped functioning, she wasn't able to eat, problems breathing, couldn't communicate very well and other issues. I encouraged my Mom to go home and get some rest in her own bed last night as she had been staying up there since Sunday. So after she left I stayed in the room for a while thinking of Grandma and child hood memories. I also said my good byes and talked to her before I left (even though she was unresponsive - sleeping probably due to her pain medicine). My brother and I prayed independantly for healing or a soon departure - and eight hours later she was gone.

As I think back on the nurses and hospital staff - they were so caring, crying with us and caring for the needs of a 91 year old woman in difficult times - one of the many under their care. They are wonderful caring people who love the sick and needy, doing what most family members would be unwilling to do. It would be understandable for them to be calloused towards the loss of life, but our nurse allowed herself to care.

There's no way to summarize all that my Grandma did, no way to list the things that made her life valuable, so I don't want to try. But, rather, I have many good memories of times with my Grandparents and I Know that my life today is in part a result of my Grandma. She could be hard and stubborn at times - but someone who has lived as long as she has and seen the changes that have happened during her life time: she needs to be given some slack.

I expect the days ahead to have more times of reflection on my Grandma...

Favorite Photos from 2009

It's very difficult to narrow it down and pick just a few photos, but these are some of my most favorite photos taken in 2009.

These photos were all taken by me using my Canon PowerShot A710 IS and have not been modified in any way (other than to be reduced). This camera has proven to be take exceptional photos - especially at the micro distance (as seen in the 'Fly' shot).

If you have a favorite or would like a print, let me know.  :-)

From A Life of Training...

From A Life of Training...

From A Life of Training...

From A Life of Training...

From A Life of Training...

From A Life of Training...

From A Life of Training...

Photos from 2009

This past year I published ~ 600 photos in this Blog! Pictures of exercise, food, flowers, the sky, weather, ... Here's a slide show of the first 500.

Week Nine: 5 of 5.

This is the end of week 9 of the training with an emphasis on strengthening (weight training); and this week I got in all 5 workouts with three of them including others: Wes on Tuesday, Tracy on Wed and Mathew on Th. Cool .. !

[Photos: timer - a very key component and tool for my weight training work outs, a clay bike as this was the "Year of Cycling" for me, me heading to the traininer - "What's wrong with this outfit??!"]

Mon: the first training day of my week and is often a bit difficult getting started. It's a low/no rest routine with 4 circuits: light bench and dips, light decline and dips, incline and butterflies, tri-pull down reg/rev. It's one of those routines much like other things that is difficult to start, but once started it can generate its own momentum to help with finishing. So it was this day, once I started I was servant to the timer that I use in my training to help me stay on task and not get to much rest in between sets.

I also made it out for a run in the afternoon for 4.75 miles @ 8:31 avg. My last run before this was 12 days earlier. This was meant to be a fun run - and it was.

Tue: Wes joined me and did my routine, which was fun. Pull ups are always a good work out... especially when I'm packing a few extra pounds - as I am presently. (Sure I'm thicker - and not just in the head, but I'm also not getting enough aerobic exercise to help with the calories I'm eating.) It was a good work out and nice to have that time with Wes.

Wed: this was the 6th week that my wife joined me for the Wed work out. She did two circuits this time which is the most so far (I only do three). Those circuits are composed of (squats, calves, jumping, good mornings, leg raises, L's, decline crunches, planks and kick backs). It's always fun on Wed. This week we took turns hitting each other while the other was doing crunches! :-) (It reminded me of my college days working out with my friend Bryan; only we'd hit each other a little more and a little harder.)

Th: Mathew joined me this morning for my heavy bench routine (it wasn't too heavy for him, but it's my heavy day). It was nice having the spot so we could push out more than I would have been able to when working out alone. I modified the routine from last week to allow a few more reps at the higher weights. This routine has 60-90 seconds of rest between each set to allow for more recovery. It was nice to work out with Mat as we are getting to know each other and it's a good way to know each other better.

I was able to squeeze in a 30 minute ride (8.5 miles) on the trainer in the evening before dinner. (Avg speed 16.9 mph avg cadence 87). That was nice. It was 40 degrees when I started, but I was dripping quite nicely by the end. The last 90 seconds was doing three repeats of 20 seconds hard - 10 seconds recovery. It was a nice time and I wished I had more time to continue. Again, I'm looking forward to adding regular trainer time in to my schedule / routine.

Fr: alone again and with my pull up ladder day, as well as lat pull downs, assorted rows and curls. My arms feel like inflated balloons by the end as they swell up from the work out and my body's effort to begin healing of the damaged cells. Then later this evening we played some basketball out back. It was fun (sorry about the lip Drew).

Summary: it was nice to have three of my five work outs with someone else. Training alone has its benefits (own schedule, own routine, can set the pace) - but working out with someone else also has some benefits too (encouragement, can push harder with a spotter, not being alone). I know I need more aerobic activity in my week and am trying to figure out what and where. Most likely it will be 30 - 45 minutes of cycling during lunch.

White Christmas

This is the first "White Christmas" that we've had in many years. It started snowing on Christmas Eve and lasted well through Christmas day - even have some in the shadow of the house still.

Photos:

• We had some time drawing around the table as a family. We put out some duplos and set the timer for 12 minutes and drew what we saw. It was fun. We also tried making origami.
• My Granddaughter sitting in the snow laughing and having a great time.
• One of the fun things we did on Christmas morning was have a "BIG" snow ball fight!
• More fun for my Granddaughter and her Aunt.
• Our White Christmas.
• Christmas lights on our evening when we get hot chocolate and drive around looking at Christmas lights. It's a family tradition. Unfortunately the neighborhoods that we used to visit have less and less each year.
• My favorite chandeliers! I always have to stop in front of this house and just look at it -- it's quite amazing. Here's a shot from over 100 yards. (This is also a family tradition.)

End of 8 weeks

It's gone pretty quickly, as time does these days; eight weeks of working on strength training. The running has taken a hit with the colder weather and busy schedule - no runs this week. :-(

[Photo: the last 3 leaves on the new tree that I planted this summer - now gone.]

Trainer: I did get the bike on the trainer once this week though - yesterday, for 2:05. I was wanting to watch a movie, so I rode while watching it. According to my Cat Eye it was 32.69 miles, 15.6 mph Avg, 23 mph Max, 80 avg cadence, 150 max cadence, no HR data. I've not ridden for a while, so two hours on the saddle was a little uncomfortable. I found myself sitting up right towards the end of the ride as well as moving around a bit. I've never had nor seen 'saddle sores', but I was wondering if that's what was starting as my bottom was getting quite sore...

Weights: I forgot to do my 1 minute sit up test (again). Today's pull up ladder had a second step of 5 pull ups (1,2,3,4,5,5,4,3,2,1). Last week it was just 1,2,3,4,5,4,3,2,1. On week one it was 1,2,3,4,3,3,2,1. So over the last weeks I'm seeing 11 more pull ups in the ladder work out and have gone from a max of 4 to 8. (This is good improvement for me.)

On the bench I saw 2 more reps @ 155 and maintained the increases from last week: so only a small increase in 'work' over last week. Next week I plan to move the max lift on Th from 215 to 225. All in all I feel stronger now than I did 8 weeks ago - no question.

Weight: not so good; still up. I've been allowing and enjoying to many sweets. I plan on getting a little more serious at some point ... maybe tomorrow (which is saying I'm not ready to really make the commitment yet!). If I say I'll start something tomorrow instead of today - that's a warning flag to be dealt with and it's the thought I have when I hear others putting of starting something until the next day too.

Wed with Wife: she joined me again this week. That's 5 in a row now. And this week she did two cycles with me over the exercises. It was good and fun! She's lost many inches - not just in the last 5 weeks, but since she started this past summer - wearing belts and considering some new clothes... :-) Which is a good reminder: the scale isn't always the best may to measure progress as an increase in lean body weight doesn't always look nice on the scale, but does show up in the wardrobe.

I'm still playing with different ideas on how to quantify strength progress. My latest formulas include body weight to help scale the numbers based on the weight of the one doing the work. So a lighter person doing the same weight is producing more power. It's kind of fun in a few spare moments here and there. My latest formula is : work = reps ^ ((weight/body weight)^3).

My wife tells me these are hard to read ... hmmm, trying to work on that. Unfortunately I've not had any good stories like the gym experience earlier this year. :-)

Back on the Saddle Again

It's been over 3 months since I've ridden my bike outside; the weather last weekend was very tempting, but I had no time. This weekend was more than I could resist. Having missed my Friday workout and Saturday run - with only two shorter runs this week, when Sunday afternoon started to give way to early evening ... I was able to go for a ride.


I was a little nervous as it had been so long, but after a couple miles I was fine. The routine to get ready to ride is more complicated then going for a run:
• check / lube the chain
• check brakes
• check tires - inflate to proper air pressure (120 psi)
• prepare two water bottles
• decide on clothing
• backpack or fanny pack or none
• pack phone, camera, something to eat
• check lights
• find shoes, gloves, helmet and mirror, glasses
• put on chap stick,
• ...
It's quite an extensive procedure. From the time I took my bike off the rack to being ready to leave it was over 30 minutes.


The ride was part of my regular route last year: over the dam and up to Lake Ridge. The wind was out of the South so it was in my face on the way out and helping me on the way back: a good thing for a first ride after 3 months. It was nice to get out. I could feel the loss of stamina in my legs as I would go up some of the hills / inclines. Over the bridge I got to do my TT (time trial) section and managed 31 mph avg for the .5 miles with 181 as a peek HR. Over all the ride was 17.8 mph avg and 150 avg HR.


I continue to be pleased with the bike that God allowed me to be able to buy - well above my pay grade and experience, and something I don't take for granted. Having served my for over 5,000 miles earlier this year and hanging from the ceiling for the last 3 months -- it needed very little service and rode like the champ that it is. (Go Cannondale!)


I don't like missing my Friday workouts as those are the second workouts of the week that focus on the muscles that are helping me improve in my pull ups - something that I would very much like to have improve. I can do 7 now, but I'd like to get over 10 with the hopes of 20 some day. I've found that twice a week is enough to have improvement, but once just isn't enough. So, hopefully this week I'll get all five workouts in.


At the passing of another year I am more thankful for my health. One of the gifts I was given was a nice kitchen knife. I have some OK knives, but this one .. is amazing to use. It's almost like everything I cut is soft: it just goes right through it. I wish I would have gotten a premium knife years ago. (This one is a J.A.Henckels 8" Chef knife.) I have $10 chef knife and like it, but it just wont keep it's edge. I cook a fair bit if meals and dishes - so it's fitting for me to have a nice knife.


Eating wise: my weight is back to where it was 8 weeks ago. I've jumped 2 lbs down to 4 lbs up - 6 lbs. It's easy for me to move 1-2% in just a day or two. I continue to see some muscle growth, but I also see extra weight around my mid section. I have been doing pretty well with not eating much junk - until buying some Mint-Chip Blue Bell Ice Cream on Sat. That's my favorite ice cream and flavor - so I've had some every day since then.


My Monday routine is hard, or at least challenging in that it requires a high intensity level. There are no single exercises - all of them are in the form of two different but related exercises with no, or just a short, rest (30 seconds or less). I don't do heavy weights, but do more reps which lead to tight muscles before I'm done. Only minor improvements over last Mondays routine: which is acceptable as my intensity level is already high on this day so improvements are more likely to be due to strength increases over a couple of weeks.

Measuring strength progress...

With my focus being mostly on improving my overall strength and core - I'm finding it more challenging to share those details than it was to share my running or cycling stats. But, I'm going to continue to try as I think there is some value in it. (For some reason it feels more personal. Maybe because I'm not seeing others sharing it.)

My seventh week is almost over (just my Friday routine remains). Last week I logged a number that I am going to use to help monitor progress. I'm calling it a 'work' number. By 'work' I mean the traditional meaning in Physics: "In physics, mechanical work is the amount of energy transferred by a force acting through a distance." I'm calculating a representation of that number by multiplying the number of reps * weight. (EX: if I do a set of 12 reps at 135 lbs: = 1,620.) I will use this 'work' number for my Th bench routine as this is my weekly Heavy routine. For Pull ups I will use my Friday pull up ladder total. For core, I will modify my Friday routine to have a 1 minute sit up max rep test and include that number too.

So, today's routine was my Heavy bench and my 'work' number increased from 5,420 last week to 6,425 this week: an increase of 1,005 or ~18%. That gain was accomplished by one more rep at 175, 195, 205 and adding a new set of 2 at 215.

I know that this isn't just an increase in strength from last week, but a combination of strength and intensity - a pushing closer to my limits. (If I were on the bike this would be seen as a high HR - like my short time trials over the bridge this past cycling season where I saw a max HR of 191.)

I do train alone and have many times reached a point of failure on an exercise before completing the rep. Not to big a deal most of the time, but on the bench it's a bit of a pain: having the bar siting on your chest while you push it off to the side until it rests on the safety and then squeezing and crawling out from under it the other way. So, I expect over the next 4-6 weeks I will run out of intensity improvement and will see the 'work' number slow down - but at that point it will be more of an accurate measure of strength increase.

I have gotten in two runs so far this week: a 5 mi and 3 mi. The runs are not happening as the days are full - so I'm turning down my expectations with them and just wanting 3 or 4 per week. Mostly it's a filler until I start back on my bicycle - sometime next month. There is a ride in TN on May 1 called the 3 State 3 Mountain Challenge that I'm hoping to ride in. I have one riding friend that is doing it and a few others that are warm to the idea... :-) It would be a neat way to start the season.

As for other possible cycling dream/goals for 2010:

• do my first sub 5 hr century
• ride 7 century's in 7 days (did 4 this year in May)
• ride for 12 hrs straight
• do my first triathlon

Being new to cycling - there are many 'dream goals' out there. Maybe some new technology would help: like a power meter... or some Zipp 404's, or ... maybe I need a sponsor ... :-)

Time to hang up the shoes, but...

I've been running off and on for enough weeks now that I was expecting my times to be coming down by now. Last week during one of my runs, I was thinking about how I'm not motivated to work a lot harder in running to see the improvements that I'd like to see.

It was a moment of truth and honesty. Then this weekend, Sunday was such a beautiful day I wanted very much to be out riding my bike - especially after seeing three cyclists on the route that I normally ride. So I was thinking it was about time to hang up my running shoes sometime soon and start back on the bike again. I have been off it for a couple months now and I'm starting to look forward to riding again.

Then I went for a run today: it was a beautiful day, sunny, warm, running in a tank top. It was just so nice. Not the hassles of cycling: the extra gear, pumping up tires, checking brakes, helmet ... more prep time. I was just able to put my shoes on and head out the door. I didn't wear my chest strap, so I don't have my HR numbers, but I didn't think that was too important as I've not been pushing myself for the last 3 weeks or so. I did wear the GPS though, so I could track the time and distance information.

Numbers: just over 5 miles, 40:06 time, avg 7:57 /mi, max 5:50 / mi, ~760 calories. I haven't tried to avg under 8 minutes for probably 4 weeks. So today was just a 'enjoy running day' and it was quick and very nice - enough to make me want to keep running (and maybe add some bike rides for now).

[Photo: this mornings log from the weights showing the up arrows.]

The weights this morning were good. Monday is mostly chest, triceps and forearms - besides the normal warm up. I like to put little arrows in my log book when I go up in reps from the previous week - this morning there were many up arrows. By the end of the work out I had some tight muscles which is the fruit of a good work out for me. (When I go down in reps I put in down arrows.)

Weight: is up a couple lbs - and I know better than to think it's just an increase in lean body mass. There has been some of that, but I can still see and feel some not so lean mass around my midsection ...

The rest of week 6

With the days so full and not having a 'hard' goal - my blogging has bumped down a few steps and I'm trying to blog as often as I can make time. This week that is twice..

Signs of progress: as I mentioned in a previous comment - I have made the 5 strength training routines the primary goal right now. Partly because I can schedule them in first thing in the morning and have little risk other than sleeping in of them not happening; and the rest because I do enjoy them (after they are done). The following are signs of progress as I've finished my 6th week:

• I'm taking shorter rests in between each set. I use a timer and set it in advance for the exercise to 30, 60 or 90 seconds depending on the exercise and day.
• I'm doing almost twice as much work on the bench press (3,040 lbs lifted on Th of week one VS 5,420 lbs lifted last Th - those numbers are computed from the reps times the weight for each set).
• Pull ups started with 4 regular on week one and I did 7 this week.
• The pull up ladder on week one went to 4 and was weak and this past week went to 5 with complete reps (1-2-3-4-3.5-3.5-1.5-1 VS 1-2-3-4-5-4-3-2-1, or 18 total VS 25 total).
• Warm up was just punching bag and hanging knees on week one; this last week it is over 10 minutes of core warm up and training: twisting and stretching, hanging knees, knee raises, L's, crunches, Punching bag and a plank.

Training with my wife: This weeks Wed routine was the 3rd time in a row that my wife joined me: and once again it was a good time. I actually wrote down one of the things she said as it made me laugh when she said it. Now it's not likely to be as funny here, but the scene is we are on the last exercise of the circuit, the plank, and she says - "I don't wanna do the plank...". This wasn't said in a rebellious tone, but rather a child like whinny voice - looking for sympathy and an out. (It kind of made me think of someone being forced to walk 'the plank' in a Pirate movie - and them begging for mercy...) So, rather than having to do the full minute (and falling to the sharks in the water below), we agreed to 2 reps of 30 seconds with a very short rest in the middle. :-)

This past week I was able to get in all 5 strength workouts; but I was only able to run three times for a total of 14 miles. My road bike has been calling out to me! It's hanging in the garage .. tempting me as often as I enter. I have some loose spokes and a little bit of service that needs to happen to it and then I'll likely ride it again soon. I've not been on it for ~3 months now: long enough to 'want' to start up again after 5,000+ miles this year.

More big rocks .. as is to be expected, but that's OK. My thorn continues to be wanting to exercise or eat when I'm stressed. Eating is easier, but I prefer to exercise: to much of either is a problem; balance continues to be the goal and will likely be the life long goal that I continue to reach for that is just beyond my grasp ...

[Photos: my son's swim meet, the last stages of a spectacular sunset, breakfast one morning (2 fried eggs, onions, bell pepper, garlic, pepper jack cheese and spinach.]

Day 1 - Week 6

Since this is the 6th week, I've modified my routine a little more.

[Photos: our small dog in his bed, our big dog in our small dogs bed, both dogs in our small dogs bed.]

The last 5 weeks have been good in the sense of increasing in strength (and muscle). The intent isn't so much muscle growth, but I was starting at a place where I had been cycling and not doing any strength training for ~ 8 months. So, a little muscle growth is a natural by product of the strength training and probably a good thing too. In the log book I can see more reps and higher weights - more to support my perception that the current training is effective.

There is much talk about keeping variation in a training routine so the body never gets used to a routine or work load. I have been doing that over the last couple weeks and have added some more variation this week. Specifically what I did to my Monday routine today:

• The light bench routine is now done at the same weight for all three sets (135 lbs) and now has a 30 second rest after each set and then a set of dips is done; followed by 30 seconds and then another set on the bench. Three cycles of this is done .. it's a workout that I felt well into the afternoon.
• The decline bench is the same as the regular bench with the exception of a closer grip and by the 5th and 6th set of dips I was just squeaking out 1 rep.
• I then did a circuit of incline bench with light weight bar bells (35 lbs) and butterflies at 25 lbs; doing three cycles with no rest.
• Lastly it was triceps: push downs forwards and reverse grip with 30 seconds in between starting at 30 lbs and ending with 50 lbs.
• I always start with a more through warm up now that includes twists, sides, hanging, L's, punching bag, crunches and 60 seconds holding a plank - about 12 minutes of warm ups.
• The whole routine took me 51 minutes today.

During lunch it was cool (~42) and drizzly. Not what I've been used to running in, but I had to run as it had been over a week since my last run. So .. I put on my running tights and a windbreaker, ear covers and a visor and headed out. I ran just over 5 miles and ran just for fun. It was very nice and enjoyable. The avg pace was 8:32. I was also able to encourage my wife to go for a run over lunch too. That was good as she has a harder time being motivated when it's gray, wet and cold. She wanted to, but just needed a little extra push to do it. (More good coaching - IMHO.)

End of week Five

This past week (the one with little blogging and NO running) was week 5 of making the weight workouts a higher priority. This was the first week where I didn't get in all five workouts - I missed Friday. This was also the first week where I didn't get in a single run!

[Photos: our first snow, One of the big rocks finally finished - no more falling down fence, a large spider my son found IN the house this last week.]

This was one of those periods where life was not able to accommodate my desired workouts - and so they were were shuffled when possible and lost for the rest. At this point - writing my Blog when I probably should be in bed, my thoughts are hoping for a week of 5 and 5: five periods of strength training and five runs of 30 miles. Unfortunately I'm sitting here eating Hot Tamales (the candy) and have had WAY to much ... another clear indicator of not getting enough exercise.

I still need to set a goal that is concrete. At this point I just have training goals: 10 / week. I also need a point in the not to distant future where I can accomplish something with the training to give it value. Over all I know I need to continue to get fitter, but I need some milestones.

That's all for now. Any suggestions for some goals or milestones? Thoughts or questions?

Working out with my Wife...

Wed is now known as "Last Chance Workout" days ... or so that's what my wife said she now thinks of them as. She has for the last two Wednesdays joined me for a portion of that work out.

It's more of a circuit day with most of the exercises working core and large groups of muscles. We have a warm up period (twisting, side stretches, hanging knees, L's, punching bag, crunches and planks). Then we cycle through the following exercises (squats, calves, jumping, good mornings, knee raises, crunches and plank). She does one trip through through with me and then I will do two or three more circuits after she leaves.

We have decided that this is good and we're going to continue to make time for our workout time together on Wednesdays. She'll also be eating the same protein drink in the AM. It's kind of neat to share this together after 21 years of marriage - it's fun. I like to coach and it's meaningful to be able to coach my wife in this way. I know it's no small thing for her to get up early in the cold and spend this time with me and to be subjected to some intense exercise ... all part of the significance of that time now.

My Wed routine has quickly become my favorite of the week! :-)

[Photo: Geese flying south last Sat on my run.]

Briefly...

I've had some big rocks, that aren't appropriate to discuss here, going on in life. That has made blogging fall behind.

So briefly:
- last week I got in all five routines with the weights (4th week of 5/wk)
- last week I went on 4 runs totaling ~26 miles
- my weight is down maybe a pound

I have a neat shot of some geese flying south that I took Saturday late afternoon while I was on my run (11 miles: from my house to the dam and out just over half way then back).

Monday - yesterday: weights, but no run due to other bigger rocks.
Today - no weights this morning, another big rock. Hopefully I'll get the weights in during lunch.

That's all I have time for. I hope to have time very soon to be more regular in tracking my efforts and progress. :-)

Turkey Bowl .. Thanksgiving

Thanksgiving morning started with my Thursday weight routine. I know it is Thanksgiving, but I also know that to miss a day makes it easier to miss another .. and another and ... so today I have many reason to be thankful - including being able to do my Thursday routine. (I think this routine is in a previous posting, so I won't put it here.)

That left a little less than an hour to prepare and cook the potatoes and sweet potatoes for the mid-day meal.

Shortly after 8 it was off to the Annual Turkey Bowl - touch football game. There were around 20 of us playing: teenagers to me - the most senior present. It was a lot of fun and nobody got hurt. Some left with some aches and tender spots, and others (myself included) had some the next day from the sprinting. We played for around 90 minutes.

Then it was back home to help with dinner: forming the rolls, making mashed potatoes, sweet potatoes and gravy. My wife and kids made the remaining items. It was a plentiful meal and all 11 of us had plenty. We were 5 generations. We also played 'knock out' - which is becoming a family tradition too as my son-in-law is a basketball player.

No run in the evening on this day ... to full, tired and no interest! I hope you all were able to reflect and have a nice Thanksgiving.

[Photos: Turkey Bowl Shots - most of us on the field, me throwing a pass, some of us walking down to receive the kick (myself and two of my kids included).]

Wed - Training with my Wife...

Wed morning is my legs and core focus - no real weight lifting, but rather a circuit training for my legs and core. I told my wife the plan for the morning workout (in rough detail) and invited her to join me - to which she said sure! Cool!

Space was a little tight, as my workout area is not very spacious. I copied the routine from last Wed to this weeks page and added another exercise to the circuit for the lower back. We started with the warm ups: twisting, side stretches, hanging knee raises, leg raises, punching bag and crunches. These are meant to get the blood flowing and loosen up the joints, muscles and get focused on the task at hand.

We then started the circuit. I normally do it 4 times - or 4 sets. Each set consists of the following exercises: squats, calves, jumping, good mornings, leg raises, crunches and lastly arm and leg kick backs - 7 exercises normally done one after the other taking ~10 minutes for a set. The first set today took ~40 minutes..., but it was a lot of fun doing them with my wife. It was fun coaching her and she commented about how she used to go to the gym before we were dating (25 yrs ago) to watch me work out. We giggled, had fun, admired each other and had a great time together - something that we (like most) need to do more of. It was nice to share something that I've done so many times - but never with my wife before. One set was all she was up to today - but she still has her own routine of walking the dogs, running and skating, and using a balance ball for core exercises too.

The next three sets took around 30 minutes - and were good at raising my body temperature and putting the hurt on some of my body. This is my fourth week back after a long (cycling) season of being off, but there have been years before this of consistent time in different weight routines and exercises - so I'm pleased with the reclamation of lost territory.

In the afternoon I was able to get out for a run. I was thinking 6+ miles, but once I started I noticed how tired my legs were (like I said it was a good work out this morning). So instead I ran to the school and did some track work: running the straights at 3/4+ speed and recovering on the corners. I did 8 laps of that. I then ran back the long way and put in 5.2 miles. The Avg pace for the whole time was just under 9 min/mi: not moving very fast, but just glad to keep moving.

Tomorrow morning is Thanksgiving. I am planning on getting up early and getting my Thursday routine in, then do some meal preparation and then head out for the Turkey Bowl (flag and tackle football game). Then back home to help more and share a wonderful meal with my family: all five generations. From my Grandma to my Granddaughter. We will take some time to reflect and give thanks - the very least we can do: "I have so much to be thankful about."

Tuesday - Training with my Kids...

As has become normal for this week, Tuesday was a bit later getting to the weights; so about midway through my youngest daughter came to check on me (as she occasionally does). Since she was there and asking soooooo many questions, I decided it was time to 'work her in' to the morning workout.[Now I agree with the common thought relating to children and lifting weights: that being not to do it. Rather than lift any weights, I let her do the motions in proper form with just the tension of the pulleys and cables and gravity.]

Her work out was:
- she likes to hang on the pull up bar, so I timed her for that
- I had her work the heavy punching bag for a while
- we both did some curls using the lower pulley; working on proper form and technique
- we had a hanging competition, but she started using her legs to try to knock me off (which I reciprocated and promptly fell off myself)
- she did some leg raises on the other piece of equipment (I don't know what it's called: you can do pull-ups, dips, core stuff, ...)
- ... about 15 minutes of this and she was ready to go out and play with the dogs some more.

When I came home for lunch and a run, my middle daughter was out front between our house and the neighbors and was kicking soccer balls into the street. She's working on her long kicks. So, I came out and worked with her some. Eventually there was a neighbor kid and another sibling joining us. It was fun, but took the time of my run, so it was lunch and back to work.

That evening I went for a run in the dark again. I wore my Garmin this time, but choose not to look at it at all during the run. Sometimes just looking at it changes how I feel about how I'm running. So I didn't allow myself to analyze the run while I was doing it - And that was nice.

When I was done I saw that my avg. pace was 8:28 for my normal route. That's a little faster than my average pace for the previous week. It felt quicker but still comfortable: maybe I just need to continue to allow some time to get my legs about me and the times will slowly come down. My AHR was 139. Still a little low for maximum aerobic conditioning.

It was a nice training with my girls today after bouncing with my youngest son the day before. And the Thanksgiving Turkey Bowl will be with my oldest son: and a bunch of others (mostly younger than myself); youth, college aged and other adults of various ages - Even a few of us Grandpas! We'll start with touch and end with tackle - or so the tradition is.

Weights and a run and...

With the kids home for Thanksgiving break, my routine is always challenged. In part from the nights being later since the kids don't have school to go to first thing in the morning. So, I tend to be up later which makes getting up early harder. Today was no exception.

I did get a nice Monday routine in with the weights, but just not as early as I would have liked. I also got a run in, but after work instead of during lunch. I was heading out for my run when I ended up out back bouncing on the trampoline with my youngest - which lead to him discovering the fly. So, I ran in and got my camera and 20 minutes later and at least as many photos, it was to late to get out for a run during lunch. It was a good exchange though - bouncing with my son and a cool fly shoot vs. my normal run. And the run this evening was in the dark with out my Garmin - so it was almost like a naked run; except for the blinky tail light.

A public thanks to Frances for identifying the pretty flowering weed in my last entry: "Even weeds have a name, this one with the pinky flowers is henbit, Lamium amplexicaule." She has a great blog on flowers and gardens and some very spectacular photos too. And she has a Canon PowerShot A710 IS - as do I.

[Photos: weights just waiting to be used, a fly on the trampoline.]

A three week review

It's been three weeks now since I stated in a previous blog entry (I feel the need for some Discipline!) that it was time to get some more discipline and order as my life was running wild, or wild for me. With that week I started back on the weights and trying to run consistently: planned activities for 6 days / week.

This past week I was able to get in all my planned workouts; 5 with the weights and 5 runs - the second time in these last three weeks. My total mileage was 34 with a weekly avg of just under 9 min/mi. Yesterdays long run was 12.6 miles at 8:52 - about 10 seconds/mi slower than my normal pace (which means I should try to push myself a little harder during the shorter runs- something I already knew but have been struggling with).

Strength: as I look over my log from three weeks ago and compare it to the one for this past week I can see similar routines with more reps at the same weight or higher weights or extra exercises:
- pull ups (very hard for me) [4,5,2,2,3,2] Tues week 1 vs Tue last week [5,6,3,2 1/2,3,2] and my pull up ladder on Th went to 4 where the first week it didn't
- bench press has a couple more reps through out the weight range
- most all exercises are showing some small improvements
- I've also added more time in warm up with stretching and I've added some crunches there as well
- I am also noticing that I am putting on a little muscle (hopefully that would be the reason for my weight increasing ~2lbs since starting 3 weeks ago)
- The last two work out this week also felt better - not quite so mentally difficult: this is a good sign.
- Plans: follow the same routine for another 3 weeks as I think there are still benefits here to be gained

Running: has been enjoyable again, but I've not been pushing myself very hard.
- I've been struggling a bit with motivation to push hard and have instead just allowed myself to run at an easy/comfortable pace (usually just under 9 min/mi)
- Yesterdays 1:50 run, when it was all done seemed like I had only been gone 20 minutes!?
- My long run had an AHR of 139 - much like the previous days of this week: 140, 137, ?, 139.
- I know I would have more Aerobic benefits if I would push harder a couple days a week, but I've not been able to successfully do this recently - not sure why.
- Plans: to try again to get at least one run/week in at a higher pace/HR.

Weight: not much to say here. I'm not loosing any weight - actually gained 2 lbs since getting back to the weights 3 weeks ago. I'm not going to say it's all muscle, but I do know my lean tissue is increasing. I would expect by the end of this next three week cycle to see my fat decrease and probably have a reduction in weight. None the less, for each lb of muscle gained - I get the benefit of 50 more calories per day being burned up.

My key reminder this week: life is relational. It's much more than setting goals, attaining goals, being successful, prosperous, or anything else like that: those are some of the many tools of the trade of life, but not life itself. IMO the real work and satisfaction of life is relational - with God, family, friends, strangers, riding buddies, people we see at the store, on the street, ... where ever life takes us for as long as we have. With Thanksgiving coming this week - it's something to be mindful of.

[Photos: a tiny flower on a weed out back, but on close examination it is very pretty and fascinating, a nice yellow flower out front, even a tall blade of grass towers over this pretty flowering weed.]