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!
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.
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!
Monday, April 09, 2012
Monday is my day off so my week starts tomorrow and here's the plan:
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!
Sunday, April 08, 2012
Well, the miles are starting to pile up now! Five weeks ago the longest I had ever jogged was a 5k and now, even though I'm doing intervals of 1.5 min walking and 3.5 minutes jogging, I've completed efforts of 5 miles (twice), 7 miles, 8 miles and now 9 miles--ah, 9.2 to be exact! Still a turtle, averaged 12:06 miles, but I'm good with that. After I finish the half marathon I plan to focus on the 5k distance again and work on speed. Once I break the 30 min mark, I'll begin working on the 10k distance until I can break the 60 min mark. After that I'll try again for another half at a much better pace, but given that I have to squeeze cycling season into all of this that will take me the rest of the year. There's another half I'd like to do in October, and perhaps that's the right date to shoot for.
Anyway, great jog/walk today, and even greater time this morning celebrating the life, death, burial and resurrection of Jesus Christ--hallelujah, what a Savior!
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