Tuesday 8/31/10

AM 30 minute run (3.8 miles) a little quicker than yesterday but not pushing it as I am still being very cautious. Breakfast break. 30 minutes of spinning on deck (2 min climb/3 min saddle x 6) uptempo while on saddle and relatively easy on the climbs. Steamy heat. Bring on Earl.

Monday 8/30/10

AM 30 minute run slow and easy (3.25 miles) then 30 minute spin on deck @ 90-100 rpm.

Sunday 8/29/10

AM 26 minute run (3 miles) as Anthony road his bike and Giovanni rode his scooter. Very slow and relaxed making sure that nothing "hurt".

Later in the AM 60 minute spin on the deck. Felt rather sore and sluggish at the beginning but as I warmed up and got a good sweat going I felt better.

Saturday 8/28/10

AM 25 minute RUN! 3 miles relatively pain free.

Friday 8/27/10

AM 60 minute spin (7 min on saddle @ 105 rpm / 4 minute climb @ 76-80 rpm up to 55 minutes) then 5 minutes @ 105-130 rpm. Beautiful sunshine made the workout seem very easy.

Thursday 8/26/10

AM 63 minute spin on the deck watching the spiders spin their webs and the rainfall evaporate off the ground. 2 minutes climbing @ 76 then 3 minutes on saddle @ 100 rpm entire way (in big ring). I stared at one specific nail in that deckboard the entire workout. Right groin/hammy a little sore but it worked its way out during the ride.

Wednesday 8/25/10

60 easy minutes on the bike barely eeking out 84 rpm's in the big ring. I think I am feeling last night's ride but I am also considering going out for a 4 mile run this evening.

PM 18 minute jog (2 miles) I want to say that it was pain free but it wasn't. The MRI was negative for hip trouble but my left hip was sore. Maybe its from the cycling. I will see how tomorrow goes. It would probably help if I had some decent shoes.

Tuesday 8/24/10

AM 60 minute spin in small ring @ 100-120 rpm with occasional easy climb in 52 ring @ 70 rpm.

PM Another 60 minute spin on deck in misty rain...10 minute in 52 ring @100-110 rpm then 5 minute climbing in 52 @ 75-80 entire way (10/5 x 4). Very difficult effort but my strength is bringing my fitness to a new cycling level. My legs are very strong and my "wind"" is decent. It is difficult to tell what this means on a running level but I am satisfied with my progress. I may attempt to run soon and if I experience any problems then I will contact Pinnacle for PT. My pain is almost non-existent.

Monday 8/23/10

AM 45 minute spin on deck in spitting rain....2 min climb @ 75-80 rpm in 52 then 2 min on saddle @100-110 rpm up to 30 minutes then 10 min @ 115-120 rpm on saddle then 5 minutes easy.

Sunday 8/22/10

AM 60 minutes spin (25 min @ 96-100 rpm/ 5 min climb @ 76 rpm, repeat)

Saturday 8/21/10

AM 63 minute aqua run at Stiles Pond w/ DD, JG and SP. 60 minute spin on deck (5 min climb @72 rpm/ 7 min spin @ 100-105 ) entire way.

Friday 8/20/10

AM 60 minute spin on deck alternating 3:00 on saddle @ 100 rpm in 52 ring and 3:00 climb @ 80 in 52 ring. Does anybody care?

Bird, Ewing or Jabaar or 8/19/10

Am Easy 0:33:33.33 spin on deck in early morning sun.

Wednesday 8/18/10

PM 70 minutes of spinning (1 minute @ 80 climb/3 minute spin above 100 rpm for 60 minutes) then 10 minutes easy spinning. Spoke to the doctor and he is recommending some PT for the nagging pain in my lower back. Going to start asap. I might wait to start "running" until 9/1/10.

Tuesday 8/17/10

AM 65 minutes just like the Moultons but I was spinning on my bike. First 23 minutes above 90 rpm then 7 minutes climbing then repeated to hour and cooled down for 5 minutes.

Monday 8/16/10

Took Sunday off as we went to Saco, Maine for the day to Funhouse Amusement Park. Monday AM 60 minute spin which consisted of 2 minutes climb @ 80 rpm and 3 min on saddle @ 100 rpm alternating entire way on 52/13 and 52/19.

Saturday 8/14/10

AM 60 minute water run with DD and Petey in Chelmsford at Hart Pond. DD and I ran for 30 minutes on river trail. DD went longer.

Friday the 13th 2010

AM 60 minutes spinning thinking I may never run again.

Wednesday 8/11/10 & Thursday 8/12/10

Wed Julian's 6th birthday.

Thur AM 60 minutes spinning. 60 second climb/60 second spin up to 15 minutes.

3 minutes spin/2minutes climb to 30 minutes.

30 - 40 minutes spinning @ 100 rpm.

40 - 50 2 minutes climb/ 2 minutes spin.

50 - 1 hour 60 second climb/ 60 second spin.

Maybe run a 5k tonight @ Cigna.

PM 2.5 mile warmup/5k in 17:55 (5:50/5:46/5:39/40)/2.5 mile warmdown

Tuesday 8/10/10

AM 60 minute spin. 5 minutes out of saddle/5 minutes on up to 30 minutes. Then 45 seconds out of saddle hitting over 90 rpm with 1:15 rest up to 40 minutes then 5 minute @ 100 rpm to 50 minutes then 30 seconds off/ 30 seconds on hitting over 90 rpm up to 55 minutes then 5 minutes easy spinning to hour.

Monday 8/9/10

AM 45 minutes spinning...alternating 90 seconds out of saddle and on saddle up to 20 minutes then hit 100 rpm until 30 minutes then alternated again up to 35 minutes then did 5 @ 120-150 rpm for 1:00 until end with 30 second rest. MRI tonight.

Sunday 8/8/10

AM 90 minutes of spinning felt strong and maintained above 90 rpm entire way in 52 ring.....its kind of a pr for deck spinning!

Saturday 8/7/10

AM 65 minute aqua run with JG and RS. Followed by a 38 minute road run. Legs felt kind of funky. Really want to get this MRI and find out what is going on.

Friday 8/6/10

Day off.

Thursday 8/5/10

AM 60 minutes spinning. After 5 minute warmup did 3:30 @ 90 rpm followed by 1:30 climbing @ 78 rpm entire way. Scheduled for MRI Monday for hip/back issues.

Wednesday 8/4/10

AM 60 minutes spinning 5 min on saddle @ 100 / 3 min climbing @ 80 entire way in 52 ring

Tuesday 8/3/10

AM 65 minutes spinning.

Monday 8/2/10

AM 60 minutes of spinning. 2 minutes out of saddle @ 80 rpm in 52 ring/ 2 minutes on saddle @ 100 rpm in 52 ring entire way.

Sunday 8/1/10

PM 60 minute aqua run solo at Stiles Pond