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Monday, November 08, 2010

I did it!!! For some it's no big deal but for me it's a very big deal. I pedaled my bike for 2708 miles this year which makes an even 5000 miles for the last two years. I can't believe it. I achieved several important goals this year which I'll blog about later, but for now I just have to jump up and down and yell, "Yeah, I did it!"

  Member Comments About This Blog Post:

DRAIGA 11/11/2010 11:23AM

    Way to go! That's fantastic!

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MDUSOE 11/11/2010 11:13AM

    Congratulations, that is fantastic! emoticon emoticon

Comment edited on: 11/11/2010 11:13:35 AM

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GAILRUU 11/11/2010 10:22AM

    emoticon I have been wondering if you made it. Congratulations!!

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DEANNROSP 11/8/2010 11:40PM

    That's awesome! emoticon

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MAYBER 11/8/2010 8:42PM

    emoticon emoticon emoticon emoticon emoticon emoticon

So happy for you continue the excellent plan
One day at a time

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MAGSA10 11/8/2010 6:00PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon You Rock!!!! Great going on your achievement. You should be very proud.

Maggie j. emoticon emoticon

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Eager to Worship Jesus

Sunday, November 07, 2010

It's kind of nice have the clocks fall back today, it's given me an extra hour to get excited about joining others in worshiping Jesus Christ who is great and glorious and gracious beyond measure. I had a good time with Him last night as I prepared myself for worship today, and I'm so looking forward to what He'll do.

I pray that you have a blessed day as well!


Little Sore Today

Saturday, November 06, 2010

Yesterday my "gym season" began in earnest, although I'm just doing a basic full-body workout to wake my muscles back up again. I feel pretty good and not as sore as I expected, but the pecs are hurting because I pushed them probably more than any other area yesterday. All in all, though, I feel fine and eager to go to the gym tomorrow.

Hope you have a great day!

  Member Comments About This Blog Post:

ARARUTH 11/6/2010 1:44PM

    emoticon Good Job!

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PAULINE1123 11/6/2010 1:38PM

    You can do it. Body will adjust real soon. emoticon

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Four-week plan for the gym

Friday, November 05, 2010

Now that cycling season is all but over for me (I have only 30 miles left to go), I am turning my attention to life in the gym. My goal for this year is to improve my overall fitness level by (1) completing 3-4 aerobic endurance exercises per week, (2) completing a strength training circuit 3-4 times per week, and (3) hitting the "good" or "above average" level on SP's four fitness tests by the end of January (you can read about those tests here

With that in mind, here's what I plan to do for the first four weeks (by the way, my "gym" season lasts about four months and then I start to taper that and increase on the road cycling as the winter fades into spring).

1. Complete the "Couch Potato to 5K" exercises for each given week.

2. Complete a full body circuit workout which emphasizes lower weight, higher reps, and speed. The point is to wake my muscles up to the fact that more serious strength training is coming, and to sneak in a little aerobic work at the same time! When you push out the reps at a medium pace and quickly move from one machine or exercise to another, it really does get the heart rate going and the sweat flowing!

So that's what I'll be up to through the end of November after which I'll remold the plan and enter into more strenuous aerobic work and more serious strength training.

What's your fall/winter plan looking like? I'd love to hear. Hope you have a great day.


Re-Tooling for the Winter

Thursday, November 04, 2010

I'm within 30 miles of my goal for bike riding for the year now which means I'll be hanging the bike up for the next couple of months. It also means that I'll shift my focus from cycling to the gym.

This winter I want to work on overall fitness and aerobic endurance, that is, the ability to sustain high intensity aerobic output. The reason for this is that when I do an intense climb on the bike it takes me a while to recover which diminishes my overall average speed. I very much want to up my average speed by 1 mph next year and therefore I must improve my aerobic endurance.

So, in general, that's the plan. Pretty soon I'll be laying out the particulars of what that looks like and when I do, I'll share.

Hope you have a great day!

  Member Comments About This Blog Post:

MNNICE 11/4/2010 12:36PM

    Good for you for having your long-term goal set and working on the plan to reach it! Enjoy the winter (yuk!) in te gym, and you'll be ready to get that bike back rolling faster in the spring!

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