Wednesday, February 18, 2015

my insane family...

so memories that bubble up over time....

I have a distinct memory of my fahther launching himself off his recliner to come wrestler with me...
I was on the floor playing with something, and suddenly there's my dad on top and we wrestel. Nothing shocking standard father and son behvior (think I was 8 or 9 maybe?).

Mom was in the room and kinda shocked at the time, not sure how to respond.

After we were done we helped dad back into his chair...

Oh by the way... by dad is a parapelgic. See he knew he  was commiting himself to a one way action just to play wiith his son.

This sort of stuff sticks with me... enjoy the moment, espeicially when it's with your children.

Not a downer in my mind just a reminder to enjoy what I have.

Monday, February 16, 2015

two rides at the new FTP... ouch

So Sat & Sun did two rides at the new FTP level... Sufferfest vids again, Revolver, then A Very Dark Place.

Revolver:
this one consists of 15 1 minute full on sprint efforts then 1 minute of recovery. Very ouchy... In my case after the first 5 efforts I knew my legs weren't going to keep it up so I dialed it back 10% effort wise (TrainerRoad has an adjustment so you can dial back the plan if you need to.)

It's a good workout, but rough as you're doing one effort after another.

A Very Dark Place:
More designed for strength/power this is five 4 minute efforts at or above FTP. It's a mix of high cadence and then low cadence with resistance to simulate hills.
I"ve done it before, so at the higher FTP definitely more of a work out. But I didn't have to dial it back was able to get through it and pretty much stick to the power goals.

So in short... yeah I've needed to re-examine my FTP for a while, now these rides feel like work. But still fun I enjoy the music and sarcasm in the vids.

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Thursday, February 12, 2015

So next phase of indoor cycling...

So last night I finally did a FTP test... a.k.a. Functional threshold power, a measurement (via power meter, or in this case "virtual power" in watts) that is used to set the level of effort for my indoor rides.

http://www.trainerroad.com/career/sceptre1067

Essentailly Trainer Road will adjust the ride based on your FTP, so you have a better idea as to what level of effort you should be at. 

The good news is my FTP is up, now at 194 vs the year old 163. The bad news, workouts will now be harder. 

So the Sufferfest videos will now come with a new level of suffering... woohoo.

Virtual Power - to explain that... I don't have a power meter but, because I have a known brand of stationary trainger (Kurt Kinetic Road Machine) the amound of power can be estimated based on the speed of the rear wheel. Turns out to be fairly close to actual power (w/ in 5% to 10%). So indoors at least I get the advantage of power training w/out the expense of a power meter. The Trainer Road software reads takes care fo the conversion.

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Tuesday, February 10, 2015

Cycling so far in 2015

So first off... completed my first half marathon in beginning of January at Disney World even. Overall didn't prepare enough, so walked a lot of it, but still got out there and did it.

Cycling...
Next goal completed was the Tour of Sufferlandria, nine days of indoor cycling to the Sufferfest (www.thesufferfest.com) videos. Good vids to bike to, somewhat tough (did the 9 days at 90% on Trainer Road). Like the occasional sarcasm to break up the vid and the work out.

So next up... re-test my FTP (functional threshold power) to see where it stands... then several weeks of indoor cycling to prepare for the "season".  

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Saturday, July 05, 2014

New 'vlog' starting up... which links back to here. If I mention items, articles, etc... I'll put relevant links on this site of course. http://youtu.be/aHYOhwqdch0

Tuesday, November 01, 2011

and squat for the last week.

So a brief good start a week ago... then not much else after that. Partially bad timing, partially a gout flare up (makes it hard to run when you foot feels broke) and mostly lazy.

So on the gout front... I get a couple flare ups a year. Somtimes (like this time) it occurs in a part of my foot that I don't realize in time is gout. So 3 days later or so, when I realize no the pain is not going away, I finally treat it. Adding to the overall recovery time. sigh. Normally it is the main "knuckle" of my big toe, bu this time it's nailing the bottom of my right foot. So lots of ibuprofen and water. All controllable through diet, so ate too much of something in the last week (I have theories, but gout is mostly controllable through diet, so if I overdue a food, or get out of balance it can flare up.)

Exercise... hope to be decent enoug to go to iaido tomorrow, missed 3 weeks of it so far and need the calming influence of swinging a sword and not cutting my self in the process.

New motive for a 5k ... Going to sign up for the Dreidel Run. Just debating 5k or 10k we'll see, looks like a fund run.

Next time I'll talk about some of the software/websites I'm using.

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Monday, October 24, 2011

Reboot...

O.K. time to get serious and try to blog more. :-) cough, yeah right...
Focus for this blog will be more about diet & exercise... I need to loose weight, get into better shape, and generally improve my health. No there have not been any great warnings from a doctor or anything. Just the self realization that my general shape has slid way down hill, I have bad knees, and a heart that's been patched up twice in my life.

So the goal is to both blog about what I'm doing and what sort of software/web sites I'm going to try out...

So first of:

Exercise -
Yesterday started out on a modified Couch to 5k program. The goal is I'd like to get back to where I could run for a full 30 minutes (eventually more) at a time. So I'm starting with Cool Running's program (http://www.coolrunning.com/engine/2/2_3/181.shtml) but w/ slight modification. I know I have some stamina I'm starting at week 4. I misread it so my run yesterday was a 3/5/3 pattern. I did that twice then finished w/ a 3 min run. I'll repeat that twice more this week and then follow the rest of their plan.

Strength wise I'm looking at the basic combo of pushups/situps/squats using my own body weight. It's a start and I'll probably use the http://hundredpushups.com/ charts for starting points and goals.

In addition I'll still do martial arts. But those are actually more about relaxation and body movement for me.

Next - Nutrition/Food
I refuse to use the term diet, the goal is to improve what I eat and how much I eat. Yes I will still be tracking calories (http://www.fitbit.com) in and out. But I'm going to try to be more mindful of my eating. Following advice from Michael Pollen's Food Rules. Like "Eat food. Not too much. Mostly plants.", "Eat meals.", and "Avoid foods you see advertised on television.". Essentially basic advice on eating better and getting away from the food=nutrition only crowd.

Along with that I'm going to utilize what I learned from The Hacker's Diet (www.fourmilab.ch/hackdiet/www/hackdiet.htm) as well as The No S Diet (www.nosdiet.com) to try to improve what and how I eat.

Well that's a start... next I'll start diving into some of the software/web sites I've mentioned to help out.

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