9/10/2012 D - 82 days

The countdown begins, 82 days until Rock 'n Roll Las Vegas Half Marathon. I'll be following Hal Higdon's Novice 1 Half-marathon program, as well as the StrongLifts weight training program.

Today, physical therapy, and a mile on the treadmill during work. This evening's StrongLifts "A" workout:

• Squats 5x5 45 lbs
• Bench Press 5x5 80 lbs
• Decline Bench Press 5x5 (substitute for barbell rows) 60 lbs

Tomorrow is a 3 mile run.

Cycling Terms & Slang

Cycling Terms & Slang, courtesy of Cycling Skills blog.

9/6 Afternoon Bike

Today's Bike 23.57 miles.

So, things learned today:

• The suburbs between 70th and 84th suck to ride in, you're just asking to get lost in the rabbit's warren of bullshit side streets, like I did (zoom in on the map, you'll see).
• My "Jim's Sweat" drink (Lemon-Lime Gatorade + 1 tbsp Kosher salt) was a little too salty. So, we'll go with a teaspoon next time. Two water bottles (1 Sweat/1 water) worked out really well, I had a little left when I made it home, so it would be just enough for 2 hours. 
• I need to remind myself to drink, drink, drink. Drink at every traffic stop.
• My gearing switch is just low enough for the routes I'm riding. Any steeper climb, and I'm in trouble unless I gain fitness or lose weight before I hit it.

Tomorrow's another day...

9/6 morning workout

Narrow grip lat pull downs 100lbs 3x10
Wide grip lat pulldowns 100lbs 3x10
Squats 5x5 65lbs
Bookends 30 min elliptical again

I'm going to start to regularly include lat pull downs in my strength routine to improve my pull ups.

After a massage, and lunch, I'm hoping for a nice bike this evening to make for a double-up Thursday.

9/5 StrongLifts "A" Workout

Squats 5x5 55lbs
Bench press 5x5 100lbs
Barbell rows 5x5 70lbs

100 pushups, these are killing me.

I bookended the whole workout with 15 min sessions on the elliptical.

I'm going to quit doing barbell rows. They're a controversial exercise believed to be of minimal value for the lower back risk they present. I haven't figured out what I'll replace them with yet, perhaps incline bench?

9/4 Not-A-Workout

I didn't really workout today, but I managed to ride the bike 6 miles back and forth to the bike shop, and walk 6 miles back and forth to the bike shop. It was time for post-break-in maintenance, and I wanted to change the gearing. Now it sports taller, more closely spaced gears. I replaced a 36T chainring with a 42T ring, and a 11-32 cog set with a 11-26 cog set. Blah, blah, blah.

It was a hot f***ing day, too.

9/3 Workout (Bike)

Easy ride, kept it on the small ring again. Avg pace 14.1 mi/h. 

http://www.mapmyrun.com/routes/view/132343903

9/2 StrongLifts B Workout

StrongLifts B Workout

15 minutes on elliptical to warm up

Squats 50 lbs 5x5
Overhead Press 45 lbs 5x5
Deadlifts 95 lbs 1x5

100 Push ups in 7:45.4 (this was much harder than Friday)
Done in 3 x 20, 4 x 10

15 minutes on elliptical to cool down (something like that, the push ups left me shattered)

I felt weak and tired all day today after my bike ride yesterday, which was just my pussy messing with my head. I feel better after a trip to the gym. Hamstring still feels ok, so I guess I'm not doing anything wrong.

Massage tomorrow, and perhaps another bike in the afternoon. My ass may not have recovered enough for another 2 hours in the saddle though...

9/1 Bike ride Tour de Lincoln

24.17 mi. 1:58 12.2 mph avg.
I missed part of my route and had to cycle on the shoulder while cars honked at me. Assholes.

Afterwards, I nearly passed out on the mile walk to the food truck rally for some Heoya noodle bowl.

I need more of these rides, I'm exhausted, my hamstring feels ok (my ass hurts from 2 hours in the seat), and I'm going to bed.