Run the Rocks 5k

I haven't posted for a few days, mostly because I hadn't really done anything very interesting.  But today was different, and figured it was a good day for an update.

I just checked the blog, and it looks like I last posted an update on Monday.  Like I said, I haven't done much since, but here's a quick update:

• Tuesday:  Commute to work.  This allowed me to skip the scheduled trainer ride that evening.

• Wednesday:  My training plan calls for a "wildcard day" on Wednesday, which means I should do something other than cycling.  I decided to do another P90X+ workout, "Total Body Plus".  I've posted about this workout before, and I really like it.  Upper body, lower body and core.  Just a great overall workout.
• Thursday was supposed to be an aerobic base workout on the trainer, but it got a little stupid.  I hopped on the trainer to start the workout, and had problems pedaling.  I looked around to try to figure out why, and noticed that I had a broken spoke.  I didn't really know how to replace a spoke, and besides, didn't have any spare spokes, so I had to give up on the workout for the evening.  Instead, I jumped on the elliptical and ran for 45 minutes.
• Friday, I took my wheel to the bike shop in the morning, hoping to get it back in time for a Friday night workout.  The shop called while I was driving home from work, and my wheel was ready.  Friday was also when I received my latest download from Spinervals, and I downloaded one of the few videos I didn't already have:  Aero Base Builder VI.  This was the workout I was supposed to do on Thursday evening, but was going to have to find a substitute.  Since I moved Thursday's workout to Friday, I had the video I needed.  After dinner, I got the wheel on the bike, and managed to get my workout in.

• Saturday:  Just no time to work out with all the kids sports going on.

That brings me to today.  This morning, my daughter and I headed out to Morrison, Colorado and Red Rocks Park to participate in the Run the Rocks 5k, a fundraiser for the American Lung Association.  This is the 4th race we've done together this year, and our third 5k.  She really loves to run, and I love to run with her.  And out of all the races we've done this year, this had the best scenery by far.  Red Rocks is a spectacular place to run, and even better early in the morning, with the morning sun and just a hint of fog.  My daughter did awesome, coming in 5th in the 10-and-under age group.

The race finishes by climbing the steps of the amphitheater.  Definitely the most difficult 5k we've done.

Showing off our finishers medals and bags o' swag.

On Saturday, I was supposed to do a 2 1/2-hour aerobic endurance workout on the trainer, but the training plan gives me the option for an outdoor ride instead.  Due to our schedule, I wasn't able to do anything yesterday.  Instead, I had some time to ride after the 5k and lunch today.  I went out for a nice 50 mile ride north of home a bit.  Not any climbing or anything, mostly a lot of flat with some occasional rolling.  A nice ride; sunny and cool.  A nice way to spend the afternoon.  Definitely better than sitting on a trainer in my garage.




Today's weigh-in: 182.6

Tonight's workout powered by: WingStop

Feel like crap right now.  Crazy night with kids sports, so decided to pick up some dinner instead of cooking.  Got a bunch of wings and fries from WingStop, then did a Spinervals workout.  Ugh.

I was actually feeling pretty good before dinner.  I did a nice 5-mile run during my daughter's soccer practice, and felt great.  Then ruined everything with a bunch of buffalo wings.  And just finished an 80-minute Spinervals aerobic base workout.  Feel like crap.  Wanna go to bed.

Exercise:

• 45 minute run, 5 miles
• 80 minutes on the trainer - Spinervals 17. 0 - Aero Base Builder II

Today's weigh-in: 182.2.  I'm that's partly from the wings, but mostly from all the water, milk and juice I drank because of how thirsty the wings made me.

Tough workout today

My wife is out of town for the weekend, which means I'm on kid duty.  And being on kid duty means I'm not getting to do any outdoor riding this weekend.  But I managed to keep plenty busy anyway.

Yesterday was my son's football, lunch, movie (Cloudy with a Chance of Meatballs 2), dinner, and froyo.  Today was a tough Spinervals workout, lunch, grocery shopping, a jog with my daughter, tossin' the football around with the kids, then dinner.  All in all, a jam-packed weekend.

Oh, and Cloudy with a Chance of Meatballs 2 wasn't very good.  I ended up napping through some of it.  First one was much better.  I really, really wanted to go see Gravity, but I'm pretty sure that's not one I can take the kiddos to.  Have to wait for the next Parent's Night Out for that one.

Today's Spinervals workout was pretty tough.  I just wasn't feeling it.  It was a long one.  Two and a half hours, all in Zone 3.  That's crazy.  Well, it was supposed to be Zone 3.  I just couldn't get there.  My heart was rarin' to go, but my legs just couldn't seem to push hard enough.  I basically ended up in Zone 2 for almost the entire time.  But a 2 1/2 hour Zone 2 workout isn't that bad.  Good aerobic base work, and lots of fat-burning, which I really need.

Looking ahead on the Spinervals Super6 calendar, it looks like I get to do this workout a few more times over the next month or so, so I've got some chances to get it right.

Exercise:
2 1/2 hours on the trainer:  Spinervals 30.0 - Muscular Endurance
2 mile run with my daughter.  We took it pretty slow, as we had bellies full of Chipotle, and she was cramping up quite a bit.  Just a few more days until the Run the Rocks 5K next weekend.  Can't wait!


Today's weigh-in:  179.6

Wildcard Friday

Another Wildcard day in the Spinervals Super6 program.  Today I opted for P90X+ "Total Body Plus".  This is a really fantastic workout.  It really covers everything.  Upper body, lower body, and core, with strength and balance moves, all while really keeping the heart cranking.  Love it.

I decided I needed a little more than just a 45-minute workout, so I jumped on the elliptical for 15 minutes.  Not much, but it's better than nothing, I suppose.

Exercise:

• 45 minutes:  P90X+ "Total Body Plus"
• 15 minutes on the elliptical

Today's weigh-in:  181.6

Bike fixed!

Well, the mountain bike is still broken.  Really broken.  Not sure what to do about that yet.  But my road bike had seen better days.  I've had it for two years, and it's had a couple tune-ups in that time, but that's about it.  After about 8,000 miles of riding, and a couple crashes, it was time for an overhaul.  Took it in yesterday, got it back this afternoon.  The folks over at Louisville Cyclery did a great job, and the bike it back in tip-top shape.

And just in time for an aerobic workout tonight.  After a day of work, kids sports, dinner, and putting kids to bed, it was time for an 80-minute ride on the trainer.  Today's workout for the Spinervals Super6 program was Aero Base Builder 16.0.

I was really happy with the workout today.  This was intended to be a pretty consistent aerobic-level workout.  Basically, Zone 2.  I managed to stay pretty close to where Coach Troy needed me to be, in terms of heart rate, gearing and cadence.  And I was able to compare my results today with the previous three times I've done this workout, and my performance today was significantly better.  Here is a comparison chart (you'll probably have to click on the image to see it full size, if you want to read it):

Weather is looking pretty crappy tomorrow, so I won't be riding to work.  Not sure if I'll get any riding in this weekend, either.  My wife is traveling for a couple days, so it's just me and the kids.  I'll probably get in a trainer ride, but probably nothing outside.  Who knows, maybe we'll try to get out and see some fall colors or something instead.

Exercise:

• 80 minutes on the trainer.  Spinervals 16.0 - Aero Base Builder I

Today's weigh-in:  182.0

Spinervals Super6 - Wildcard Wednesday

Still on the first week of Spinervals Super6 training routine.  Today was "Wildcard Wednesday", which involved doing something other than biking for an hour.  I opted to do P90X+ Kenpo Cardio Plus, which I really like.  Then, I followed that up with some various push-ups and pull-ups.  Pretty decent workout overall.

My road bike has been having some problems lately, so I took it to the shop for a complete overhaul.  I've had it for two years, and have only taken it in for one tune-up, I think.  I've probably got about 8,000 miles on the bike, and apparently you need to start thinking about replacing the chain every 2,000 miles, or you could damage the cassette.  So, I figured it was due.  I should have it back tomorrow, ready for my workout tomorrow night.

Exercise:

• 45 minutes - P90X+ Kenpo Cardio Plus
• 15 minutes of various push-ups and pull-ups, until my arms stopped working

Today's weigh-in:  182.4.  Oops.

Ride and run today

Day 2 of the Super6 training program was supposed to include a 1-hour, 5-mile run, and an aerobic bike workout, Spinervals 35.0.  Spinervals 35.0 is a 1-hour technique and aerobic-zone workout.  The training plan also offered the option of a 1-hour road ride instead, so I decided to do that.  My commute is about an hour and a half, total.  I was pretty spent after last night's workout, and didn't have much recovery time before getting up this morning and riding to work.  So, it was a pretty slow, steady ride.  But I suppose it counts.

And this evening, I got in my usual run during my daughter's gymnastics class.  I only managed my typical 4 miles, instead of the 5 miles recommended in the training plan, but that's fine with me.  I'm not a runner.  Four miles is plenty.

I'm having a few bike issues and not sure how to deal with them right now.  As I said yesterday, my mountain bike has a cracked frame.  So that's out of commission.  I need to replace it somehow, but don't really have the money right now.  Veloswap is coming up, and I could get a new frame there, and move all my components to the new frame, but that's a little beyond my abilities.  I may give it a try anyway.  Or, I could just get a whole new bike on Craigslist, for about the same price as I'd pay for a new frame.  Not sure how to move ahead with that.

Also, my road bike needs an overhaul.  I really need to take it to a shop to work the kinks out.  It's making a lot of weird noises, shifting strange, and I need to true the wheels.  I think my crash a week ago messed up my derailleur.  But I'm in the middle of this training routine, and don't really have the time to be without a bike.  I'll have to figure something out.

Here's today's workout info:

Exercise:

• 28 mile round trip to work, pretty easy ride.  Although I did get passed by a guy on a mountain bike, which annoyed me.  I let him pace me for a while, then passed him again.  Then he rode my wheel for a while, which made me go faster.  It was annoying, and harder than I wanted to ride today.  But I don't like getting passed by big mountain bikes when I'm on my road bike.  I did get a 9th-place overall on one segment, though, so maybe it was good that he was pushing me.
• 4 mile run during my daughter's gymnastics

Today's weigh-in:  180.4