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Jogging: Today's 5K

Wednesday, April 20, 2011

According to my newly refreshed late spring plan, I jog a 5k twice per week--Wednesdays and Saturdays. Today I walked the first 5 min and then jog the rest of the way. It took me a total of 35 minutes which isn't bad given the fact that I've never jogged/ran in my life before now and the fact that my last attempt at this particular route took me 1 minute longer. But still, I just feel so pokey out there. I tried to do some intervals today, 1 min at a little faster pace and 4 minutes of recovery. But I was so tired out by the first two that I couldn't do anymore. I did speed up over the last .2 which was fun but still I wonder, Why am i SO pokey?

Oh well, it is what it is. I have to find a way around this mentally though because it's kinda taking the joy out of jogging and I don't like that. One way or the other, I got my workout in today and I beat my last time by 1 minute!

Hope you all have a great rest of the day.

  Member Comments About This Blog Post:

MOTOGUY128 4/21/2011 5:33PM

    Stick with it. Running is more like swimming that cycling. There is a technique to it that will make you more efficient.

Also, compared ot cycling, weight is far ,far more critical. You will gain 2-3 seconds on you mile pace per lb you lose. So that 35 minute you ran, if you dropped lets say 20lbs (have no idea how lean you are), you'd run it in 32 minutes at the exact same effort. Likely faster since you could probably run the entire time.

Like cycling, a good running stride is both fast (high trunover/cadencethe and smooth (you shouldn't bounce). I actually hate hte term jogging, because it makes me think of people bouncing up and down while trying to run.

Keep at it. It took me years and years even after running competitively in high school to improve my form.

Running intervlas like your doing is the best way to get there. Just don't over do it. 2 days a week is a great strategy starting out.

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Windy Ride Today

Tuesday, April 19, 2011

Just got home from a 20 mile strength workout--5 or6 six descent climbs with standing/sitting intervals--and boy was it windy. Coming out of the east at 15-25 with gusts in the 30s. Since it's only 45 degrees this made for a bit of a chilly ride but most of all it made for a more challenging one--except of course for those moments when the wind was at my back! Oh how I love climbing up a hill like the pros at 15-20 mph! Wish I could package that wind and take it with me on every ride.

But I must say that I like riding into the wind as well because that's where strength, character, and mental toughness are won.

Hope you have a great rest of the day!


Workout Schedule for the Next 7 Weeks

Monday, April 18, 2011

Every year my major sporting event is The Ride Across Minnesota, a 5 day, 300 mile bike ride that benefits MS research--my wife has MS. Months ago I designed an eight-week training plan that begins June 5 and ends the week before the event, and today I spent some time today planning out the homestretch to that plan.

This was based on previous work I had done but I've been feeling the need to clarify my priorities because I've felt a little unfocused as of late. So, after giving much thought to the various aspects of fitness in my life I came up with this very simple schedule:

Monday: Day Off
Tuesday: Strength workout on bike and upper body workout in gym
Wednesday: Jog 5K
Thursday: Cadence workout on bike and core workout in gym
Friday: Speed endurance workout on the bike
Saturday: Jog 5K and full body workout in gym
Sunday: Speed endurance workout on bike or recovery ride

I feel very good about this plan and hope that it prepares me to blow my previous cycling goals out of the water!

  Member Comments About This Blog Post:

MOTOGUY128 4/19/2011 1:40PM

    I like that you have a day off planned. The mix of biek and run is godo and strength training early in the plan is a good idea. I do think that you main focus however needs ot be more mileage to build a cardio base rather than strength at this point unless you've already built a base.

Building a cardio base by doing long low intensity rides increases the percentage fo fat you burn saving carbs for hard efforts like hills and reducing how soon you "bonk". It also lowers your resting heart rate, and improves overall endurance. Aftera good base is built, then introduce intervals, hill repeats and speed/strength training. It only takes 4 weekk to build a good base.

The really hard thing about cycling, is that it takes a good 2 years to really develop the cycling specific leg muscles to generate power. Sicne is only 60 miles per day, this is a relatively fast ride if you're racing it.

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MNNICE 4/19/2011 12:46PM

    Good luck on your TRAM journey. Sorry Ortonville won't be a host city this year. It's always a great time even for those of us who don't ride.

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No Exercise Today

Sunday, April 17, 2011

Today was a rare one for me in that I didn't exercise at all. But that's okay, got a big week planned and I'll certainly make up for it! Hope you had a good one.

  Member Comments About This Blog Post:

PURPLE_ROSE_3 4/17/2011 11:23PM

    It's okay to take a break every once in awhile!

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Snowy Day but Jogging Anyway!

Saturday, April 16, 2011

It's just life in Minnesota. It snowed last night and this morning, although it won't last through the day. It's about 35 outside with stiff winds, and thus it's rather chilly, but I will not let that deter me! I will instead bundle up and complete my jog this day, a 5K plus a tenth or two. I actually like jogging in the cold, it's provides a nice cooling system!

Hope you have a great day.

  Member Comments About This Blog Post:

DR1939 4/16/2011 11:25AM

    That wind will make it much harder--unless you figure out a way to always have it at your back!

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