Wednesday, February 16, 2011
I'm not one to make a big deal about my birthday, but I am very grateful to God for the gift of life and I hope to use it today for His glory and the good of others. So what am I going to do to celebrate?
First, I got a free drink at Dunn Brothers Coffee this morning--a wonderful cup of African Nectar Herbal Tea. Second, I indulged a bit and also got a free Grand Slam at Denny's which, along with my large milk, came to a little over 800 cals. But third, it's another warm day in Minnesota (40 degrees now and supposed to climb to 44) so I'm going to take a couple of hours and go for a long bike ride, stopping at the gym about half way to do some upper body strength training. So number three helps to justify number two!
Otherwise, I'll be using my time to seek the Lord and serve Him and others, knowing that my highest joy is found in loving submission to His will.
Hope you all have a great "my birthday" today!
Tuesday, February 15, 2011
I really can't believe I'm even reading Runner's World or spending time on their website, and enjoying it, because I've always HATED running with a passion. But lately, thanks to CP25K I've actually started to enjoy running.
So I spent a little time yesterday poking around their website and found a whole bunch of helpful articles for what they call "beginners." But they defined a beginner as one who's been running 15-20 miles per week for however long, a lot longer than me, and gave some other criteria I can't remember right now that made me think, "If that's what you mean by beginner than what am I?" A pre-beginner?
I don't know but I feel like even more of a beginner now than I did before yesterday. That's just fine with me, though, I'm glad to be running at all much less enjoying it. And I'm eager for the day when I'll look back at this day and say, "Wow, I really was a pre-beginner back then!"
I remember when I first started cycling how riding for 1 or 2 or 5 miles just seemed so far and almost beyond reach, and now I ride 2500-3000 miles per year, I've ridden many centuries, one double-century, many multi-day multi-hundred mile events, etc. When I look back to the beginning and remember the fear I had at riding for so few miles I giggle at myself. I'm sure someday, as I become a better runner, I'll look back to today and giggle again, but that's okay. I don't mind being in the "oh isn't that cute" phase!
Hope you have a great day!
Sunday, February 13, 2011
I know for some of you, jogging for 25 minutes is nothing but for me it's a big deal. In fact, it's the longest period of time I've ever jogged in my life--that's right, in my life! What's more, I've actually been enjoying running which I also can't believe. I've always hated running but now, thanks to the "Couch Potato to 5K" program, I slowly conditioned my body to run--honestly to jog--and now I can't wait for the next time I can do so.
It's so hard to explain how this makes me feel--free, happy, confident, determined, humble.
So, thanks, Lord God, for your mercy in running, and thanks SP and friends for introducing me to the CP25K program and for cheering me on.
Have a great day!
Saturday, February 12, 2011
Hey, everyone, yesterday I completed a high cadence workout I do on my Cyclops trainer from time to time, here's how it goes:
After a 5 minute warm up, shift into an easy gear and hold your cadence at 95 for 5 minutes, followed by 3 minutes of recovery. Shift back into an easy gear and hold your cadence at 100 for 5 minutes, followed by 3 minutes of recovery. Repeat this over and again until you reach a cadence of 115. Cool down for 5 minutes (50 minutes total).
The first few intervals are easy but by the time you get to the 110 and 115 intervals it gets much harder. It's one thing to hold those kinds of cadences for 1 minute but quite another to hold them for 5 minutes. But the awesome thing about this exercise is that it makes my normal range of 90-95 seem slow! I plan to work very hard on developing a higher-cadence riding style this year so I'm eager to try this workout, and others, on the road.
One tip: when a particular cadence feels too high, just ramp up your cadence to a much higher level for 5-10 seconds and it will make your target cadence seem much more achievable. For instance, when I did the 115 interval yesterday I started fatiguing a bit at the 3.5-4.0 minute point so I just went up to 125 for about 10 seconds and it made 115 seem like a breeze!
Anyway, hope you like this workout, and hope you have a great day!
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