Monday, April 25, 2011
Last week I shared that I had retooled my weekly plan for the next seven weeks, now six weeks, and so I think I'll use Mondays to blog about how things went the previous week. I'm a pastor and take Mondays off so this is a good day for me to do this. So here's how this week looked:
MONDAY: DAY OFF
TUESDAY: STRENGTH RIDE ON THE BIKE, UPPER BODY IN THE GYM
The bike ride went well, although it was very windy and cold. However, I didn't go to the gym because it's Easter week and I was very busy.
WEDNESDAY: 5K JOG
Had a good jog, set a PB but I'm so pokey out there. I'm jogging at about 11:00 min p/mile and given the fact that I can go fairly fast on my bike it's hard for me to go so slow when I'm jogging. But alas, this is the first time in my life I've jogged and enjoyed it so I suppose I should celebrate small victories and know that speed will come when it comes.
THURSDAY: CADENCE WORKOUT ON THE BIKE, CORE IN THE GYM
The ride went very well, one of my favorite cadence workouts, and my core workout also went very well. I haven't worked that hard on my core in a while and it really felt good.
FRIDAY: SPEED ENDURANCE OR RECOVERY RIDE ON THE BIKE
This ride also went very well, I finished over 18 mph and simply felt high when I was done.
SATURDAY: JOG 5 K, FULL BODY IN THE GYM
Because it's Easter week and we had services on Thursday night, Friday night, and then also Sunday I had no time this day to workout at all. So no jog, no gym, didn't even get a chance to walk.
SUNDAY: SPEED ENDURANCE OR RECOVERY RIDE ON THE BIKE
This was an amazing ride. I set a personal best on a 22.2 mile course, an average of 18.5 mph. And the thing that probably encouraged me the most is that I wasn't trying to set a PB until the last few miles when I realized I was going to do that one way or the other. Further, because I wasn't trying to do that, there were many miles on the course where I was not pushing hard but just setting a nice pace which means that my training plan is working and I am reaching my goal of 18+ mph average being the new normal!
It feels so good to reap the fruit of so much hard work over the last seven months. I hope to make this week even better! Hope you have a great day, and a great week!
Sunday, April 24, 2011
My main goal this year is to increase my speed on the bike so that 18.0-18.5 is normal, every day riding. I just took a 22 mile out and back ride on which I've hit the 18.0 range four times, with the fastest being 18.4. I completed a speed endurance workout which calls for me to do a number of 5 minute intervals between which I still ride at a good pace but somewhat less than full speed. Bottom line, I came in at 18.5 mph which is a personal best for this route. All of my other 18+ times on this route came late in September, almost at the end of my year. This one came in April which serves to show that the plan is working!
Tomorrow's a day off so I hope my body will refuel, rebuild and come back stronger next week! Hope you have a good one, and by the way, Happy Easter!
Saturday, April 23, 2011
Did one of my favorite workouts yesterday, and will probably do it again today if the weather and circumstances cooperate. It's called the Matchbook Maker and it goes like this:
Find a stretch of road where you can do a handful of uninterrupted 3-5 minute efforts. Push the pace until itís uncomfortable and hang on for 3 minutes. Recover for 2 minutes and then repeat 2 times. Repeat this exercise until you can complete 5 such efforts and then do 3 efforts of 4 minutes, working up to 5 efforts, and then do 3 efforts of 5 minutes, working up to 5 efforts.
Yesterday I did 4 efforts of 4 minutes each and could easily have done a fifth but I reached the end of my ride first! That's okay though as I had only planned to do 3 efforts of 4 minutes. I've worked very hard on aerobic endurance this winter and it's certainly paid off. I am going to make the leap into 5 minute intervals from here on out, probably doing 5 of them on today's ride. We'll have to see how I feel out there.
I do want to close by saying that this workout is one of the most helpful I do for actually increasing average speed overtime. You should give it a try.
Friday, April 22, 2011
It took two years and one month, many hours of exercise, tracking, reading, and interacting but by the grace of God and the help of SP I did it! Now, this was supposed to be my final trophy but they changed the rules in the middle of the game. Oh well, now the goal will be to hit 100K which will keep me motivated for at least another 1.5 years!
Thursday, April 21, 2011
This year for the Easter season I've been meditating on Philippians 2:1-18. The heart of it has to do with the humility of Jesus which then serves as a pattern for those who believe in him, who love and follow him. The more I've meditated on this, and the depths of it have sunk into me, the more I have come to admire Jesus and to be humbled by him. Here's the text, I hope it blesses you as much as it has blessed me.
"1 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
"5 Have this mind among yourselves, which is yours in Christ Jesus, 6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but made himself nothing, taking the form of a servant, being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father. 12
"Therefore, my beloved, as you have always obeyed, so now, not only as in my presence but much more in my absence, work out your own salvation with fear and trembling, 13 for it is God who works in you, both to will and to work for his good pleasure.
"14 Do all things without grumbling or questioning, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world, 16 holding fast to the word of life, so that in the day of Christ I may be proud that I did not run in vain or labor in vain. 17 Even if I am to be poured out as a drink offering upon the sacrificial offering of your faith, I am glad and rejoice with you all. 18 Likewise you also should be glad and rejoice with me."
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