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MNCYCLIST's Recent Blog Entries

Day of Rest Today, 10 Mile Jog/Walk Tomorrow

Friday, April 13, 2012

Well, it wasn't exactly rest. I spent the day in the city, Minneapolis, walking around with a friend who serves an immigrant population there. It was fun, inspiring, and very informative. Plus I got to ride the new train that goes from my area into downtown!

Tonight I rest as well as possible and then tomorrow, after eating and working a bit, I'll be off for a 10 mile jog/walk. I plan to start with intervals of 2 min walking, 3 min jogging, followed by intervals of 1.5 min and 3.5 min, and then settling into intervals of 1 min and 4 min. Hoping to finish in 2:00:00 or less--I'll let you know how it goes.

Hope you have a great one!

  Member Comments About This Blog Post:

FITWITHIN 4/13/2012 9:50PM

    Good luck to you tomorrow. emoticon emoticon

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5K Jog and 10 Mile Cycling Sprint Form Workout Today

Thursday, April 12, 2012

On my quest to prepare for my half marathon on May 12, I'm scheduled to take a 5K jog followed by a 10 mile or so workout on my bike where I work on my sprinting form. Here's how the cycling workout is designed:

Within an aerobic ride include 5-10 sprints which last only 15 seconds, 10 out of the saddle and 5 in the saddle. Complete half of the sprints on the hoods and half in the drops. The focus of this workout is form rather than power so pay more attention position and technique than intensity.

As the season progresses, I will then complete this same workout, with variations, about once per week but focus on intensity, slowly increasing it to maximum. This workout helps develop speed and aerobic fitness so that (1) I can win the occasional race to the city limit sign or whatever and (2) I can drop irritating or dangerous riders more easily and (3) I can keep up with/catch riders that are much faster and fitter than me.

And besides, I love speed and this workout is just plain fun for me! But I will say that working first on form is very important because going for an all out sprint at 25-30 mph can be very dangerous and if you're not in control you greatly increase your chance of having an accident and/or injuring yourself. Remember Fabian Cancellara--a highly trained professional who just shattered his collarbone in a feed-zone. If, like me, you love speed, I would encourage you in that passion but plead with you to be cautious, develop your technique, and then ride without fear. If we wreck, we wreck, but I don't want that to be because I was stupid or unprepared.

Hope you all have a great day, and God bless!

  Member Comments About This Blog Post:

BILL60 4/12/2012 8:45PM

    Great advice!!

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Proud of our Daughter who was accepted into KPA at the University of Minnesota

Wednesday, April 11, 2012

Our daughter is set to go to the University of Minnesota this fall. She'll be studying at the College of Design and is looking at getting a degree in retail merchandising, or something along those lines, with a minor in textile design.

Some months ago we learned of a house at the University called Kappa Phi Alpha. It's run by a Christian ministry and majors on leading the young adults there to keep Christ at the center of their lives and studies. They pray and worship and study and apply the Bible together on a daily basis, and they process what they're learning in light of the Lord as well. So we went down there to meet the leader and staff some time ago, after which she applied to live there. Two days ago we got the news that they chose her for the house, and we're both proud of her and grateful to the Lord for surely he's the one who opened this door for her.

She's always had such a heart to reach out and embrace people who are not accepted by the majority, who are different or teased or whatever. She has a huge compassionate, loving, embracing heart, and I just know that living in this house in the context of the University will be a fertile soil where her compassionate heart can grow--and I'm thrilled!

Thanks, Lord! Please be with your special young lady and guide her in the way she should go.

  Member Comments About This Blog Post:

KA_JUN 4/12/2012 5:17PM

    Congrats to you! The "U" is my alma mater.

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BILL60 4/11/2012 8:50PM

    Super neat!!

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VISUALLYRICS 4/11/2012 2:21PM

    I can see you're bursting with pride in your gem of a daughter and in the Lord's Spirit in her! I'm praising God with you - only He can orchestrate our lives to perfection!
He does ALL things well. emoticon

emoticon to your DD!! Her set up sounds ideal!
I pray she grows into a Prov 31 Jesus gal!

Have a great day! ~ Laura

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SBNORMAL 4/11/2012 10:44AM

  WOnderful for you and your daughter, and it is good that she has a kind and caring heart.

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PRINCESSRUNNER7 4/11/2012 10:24AM

    Congrats! Wishing all the best to your daugther!!

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MNCYCLIST 4/11/2012 9:57AM

    Well not exactly, I'm a man and so I'm a proud father right now!

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FITWITHIN 4/11/2012 9:34AM

    emoticon and what a proud mother you must be right now. emoticon

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ALLIEALLIE2 4/11/2012 9:30AM


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Enjoyed a Nice Walk Today--and Too Many Brownies!

Tuesday, April 10, 2012

Being that I jogged/walked 9.2 miles two days ago, the shins were a little tender today--not bad but just a bit--and given that I'm doing a 10 mile jog/walk on Saturday I wanted to give my body a chance to fully recover. So, instead of doing my scheduled 5k jog/walk I just walked the whole way which was the right thing to do. It was a bit nippy up here in Minnesota--40 or so for the high--but oh what a beautiful day and I really enjoyed it!

Then I went to a meeting I had this evening with a couple who's pursuing membership at our church--I'm a Pastor for those of you who don't know that--and they fed me the best brownies! I didn't have many, didn't over-indulge, but boy did I enjoy the 8 pieces that I ate! Just kidding, I only had three and they were smaller.

Great walk, great brownies, great day, praise God!

  Member Comments About This Blog Post:

TEMPENATIVE 4/11/2012 12:29AM

    Fantastic on all accounts! Im new to the jogging, and Im finding times I just need to back off the shins, ya know? Glad you got a walk in today!

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Exercise Plan for the Week

Monday, April 09, 2012

Monday is my day off so my week starts tomorrow and here's the plan:

Monday: Off
Tuesday: 4 mile jog/walk
Wednesday: Recovery ride on the bike
Thursday: 3 mile jog/walk
Friday: Day Off
Saturday: 10 mile jog/walk
Sunday: Recovery ride

Now that the jogging/walking miles are piling up, I'm finding that I have to take it easier on the bike right now because I'm not in good enough shape to do both sports well. So for a few weeks, I'll be riding but taking it easy and then after the half marathon I'll recover and then hit it hard on the bike.

Anyhoo, that's the plan for this week--what's your plan? I'd love to hear it!

  Member Comments About This Blog Post:

BECKYANNE1 4/9/2012 8:38PM

    Way to go on the plan! I need to allow myself a day or 2 off a week also. I just feel guilty especially if it's a nice day.

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VISUALLYRICS 4/9/2012 5:25PM

    Sounds like a emoticon plan!
I'm glad you shared this as I tend to overdo my own fitness's nice to see someone who takes a few days off each week. I need to do this. emoticon

...I'm recovering from cold/congestion, so my week is a touch & go week.

4/9 - 60 minutes light aerobics & light upper body ST
4/11 - 3 mile 5K SP training routine with an afternoon/power walk
4/12 - 60 min. full body ST day " it's actually my Interval Training day ...we shall see if I'm up to it or not.....
4/13 - 3 mile 5K SP training routine with an afternoon/power walk
4/14 - 60 min full body ST day " it's actually my Interval Training day ...we shall see if I'm up to it or not.....
4/15 - last 3 mile 5K SP training routine with an afternoon/power walk
4/16 - plan to play tennis with family for an hour or so....

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