Fitness Travels

As you can tell, skipped last week's blog post as we were on the road for Thanksgiving vacation.  The primary goal of our trip was to visit some of the Northern California colleges that our daughter is interested in applying to next fall.  The secondary goal was a brief getaway to one of our favorite places on the planet: Monterey Bay.  However, a third, and very important goal, was to maintain...or at least not stray to far from...our fitness plan.  We knew that eating on the road can be a challenge, and, frankly, I did not worry too much about sticking to my normal, strict Paleo diet.  I still avoided wheat grains, but I enjoyed rice and potatoes, and even some dark chocolate covered almonds, taffy, and five-nut brittle (how can you resist five-nut brittle?).  Since diet was not at the heart of the fitness plan, we made sure exercise was.  How?  We brought our bikes along:

Our Thule bike rack was one of the best investments we've ever made.  We love having our bikes, and this hitch-mounted rack enables us to take them easily and keep them secure (though the best approach to security was learned the hard way after having my mountain bike stolen from the rack last fall). 

The best thing about bringing bikes on vacation is that you get to explore your destination, often along interesting bike trails, at a slower pace that enables you to truly "see" the area, while getting great exercise.

We were able to get in two great rides along the bike trails and bike lanes around the Monterey Peninsula.  Here are some pics from the first ride that will give you an idea of why we love exploring this way--I did a total of 20 miles while Michelle did 13 and ran for four (she was doing a "brick" in preparation for her upcoming triathlon):

 We also got to take a nice break along the way at a coffee shop with tables looking out across the bay.

Our second ride was equally fun but extremely challenging.  We not only rode a longer distance, we got caught in a rain storm that had us riding into a strong headwind with rain blowing hard into our faces as we made our way around the peninsula, past Asilomar State Beach, and up to the start of the 17-mile drive to Pebble Beach:

Not a lot of pictures from this ride as we were literally soaked and I needed to keep my iPhone dry.  Though it was a tough, cold ride, we enjoyed the novelty of the experience--a great memory to take home with us.

Here are the planned workouts and meals for the week--you'll note a different approach to the workouts this week which I'll explain in next week's post:

Workouts

Tuesday, 11/27

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups

Workout (2 rounds):

• Air squats (max reps)
• Push ups (max reps)
• Planks (max time)
• Pull ups, chair assisted (max reps)

Thursday, 11/29

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 twist lunges

Workout (2 rounds):

• Air squats (max reps)
• Push ups (max reps)
• Planks (max time)
• Pull ups, chair assisted (max reps)

 Saturday, 12/1

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups

Workout (2 rounds):

• Air squats (max reps)
• Push ups (max reps)
• Planks (max time)
• Pull ups, chair assisted (max reps)

Meals

Monday, 11/26

 

Meatballs & Italian Sausage with Red Sauce over Spaghetti Squash

Tuesday, 11/27

 

Carne asada lettuce wraps

Wednesday, 11/28

Blue cheese bacon burgers on a bed of lettuce

Thursday, 11/29

 

Yakitori lettuce wraps with grilled asparugus

Friday, 11/30

 

Smoky Bacon Chili

Saturday, 12/1

 

Chili burgers

Sunday, 12/2

 

Grilled steaks with brussel sprouts

Recovering Like the Economy

My recovery from the broken arm last June from the solo bike accident (broken right at the shoulder joint) has been slow and (sort of) steady.  Like the economy, I see hopeful signs, but it's taking much longer than I expected, and I've had a lot of setbacks.  They told me at physical therapy that it would be at least six months before I would feel like I had the full range of movement, and possibly longer before I could return to the level of upper body physical activity I had been doing last year.  At the five month point, I still have a ways to go before I have that full range, but I have gained a lot, especially in the last month.  As for upper body work, the closest I've been able to come to my previous workouts has been some Russian Swings and Upright Rows with a  kettle bell, though at far less weight than I had been lifting.  This past week, I expanded that with some bench dips and push ups.  While I was able to do as many as 10 reps of each, it was not without far more pain than I had expected...and considerable frustration.  I have really noticed the upper body going soft even as my leg work has been going very well throughout the injury.  Trying these simple movements this week, I truly realized I was more or less back to where I was when I first started Crossfit exactly one year ago this week.

So, how to move forward?  Well, for one thing, I do need to remember that when I started last November, I was in far worse overall shape than I am now.  Fifty pounds heavier, very little muscle tone, and poor cardio fitness.  These past five months I have continued to work my core and lower body religiously, and I have kept up the cardio work with consistent cycling and walking.  So I think getting the upper body back should be a little easier this time than it was starting out.  For another thing, I do need to keep perspective.  With any fitness journey, there will be setbacks, and it is too easy to let them derail you altogether (harkening back to last week's post).  I think keeping this perspective is a key to success over the long haul.

The good news is, the shoulder is no longer bothering me at all while cycling, even during long rides.  A good example was our 28.3 miler around Lake Elsinore with our friends Karrie and Dave Carlson:

We had a great time, and even on the rough roads west and north of the lake, no shoulder pain at all.  A beautiful day, as you can see, and a great  way to get a workout without realizing it!

I also got a lot of errands in by bike this week, taking the mileage total over 43.  The toughest was a trip down to Kahoots feed store for propane.  I strapped the 5-gallon tank into the re-purposed trailer--no problem pulling it 3 miles downhill.  The ride home hauling a full tank uphill?  Well, I'd have preferred another loop around the lake!  Still, it was a nice feeling of accomplishment.

Here are the planned workouts and meals for the week:

Workouts

Tuesday, 11/13

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 20 Russian Swings
• 20 ball slams

Thursday, 11/15

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (3 rounds):

• 15 push ups
• 10 split lunges

 Saturday, 11/17

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 15 push ups
• 15 upright rows 
• 15 dips

Meals

Monday, 11/12

 

Pumpkin Curry chicken on cauliflower rice (Didn't have this last night as planned)

Tuesday, 11/13

 

Carne asada and pollo asada lettuce wraps

Wednesday, 11/14

 

Gyro Salad

Thursday, 11/15

 

Yakitori lettuce wraps with grilled asparugus

Friday, 11/6

 

Smoky Bacon Chili

Saturday, 10/27

 

Chili burgers

Sunday, 10/28

 

Dining out on the road...

So Now I May as Well Really Blog It...

So this was one of those weeks....fell a bit short of my 40 mile cycling goal...30 miles short to be exact.  Missed my 3-days-a-week workout goal...by 2 days.  The only consistent exercise was my daily mile walking the dogs.  Not the week I planned, but things simply got in the way...work, family events, general fatigue.  However, there was a silver lining.  In past years, a week like this would have COMPLETELY derailed me.  Not just workouts out the window, but diet as well.  Unlike those past experiences, I kept the diet in check.  I reminded myself of the 80-20 principle.  This principle, which I learned about on Mark's Daily Apple, has helped me keep perspective on my health-related efforts.  This principle basically means that you focus on staying on track 80% of the time...and in the big picture, I know that I have done so.  In the past, I would have taken an "I've blown it" mentality that would get twisted into a rationale for "really blowing it," going hog wild with eating since I was already of track on exercise any way.  In reading about this principle, a line that struck a chord was "Don't let perfect be the enemy of good."  That was me in the past--if I couldn't be perfect, I let that become the basis for going back to old habits in both diet and exercise.  This time, the perspective enabled me to stay on track with healthy eating, comfortable in the knowledge that I would get back to my fitness routine soon.  And that has me feeling pretty good...

Here are the planned workouts and meals for the week:

Workouts

Monday, 10/29

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 20 Russian Swings
• 20 toes-to-bar or leg lifts

Wednesday, 10/31

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (3 rounds):

• 15 push ups
• 10 split lunges

Friday, 11/2

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 15 ball slams
• 15 upright rows 
• 15 dips

Meals

Monday, 10/29

 

Meatballs with Red Sauce and Italian Sausage over Spaghetti Squash

Tuesday, 10/30

 

Cheeseburgers on a bed of lettuce

Wednesday, 10/31

 

Crockpot 7-Bone Roast

Thursday, 11/1

 

Carnitas lettuce wraps with guacamole and green chili

Friday, 11/2

 

Brats with peas

Saturday, 10/27

 

Spicy meatballs with bacon-blue cheese Brussels sprouts

Sunday, 10/28

 

Pumpkin Curry chicken on cauliflower rice (Didn't have this last Sunday as planned)

Catching Up on Mileage

So this week was the first in a little over a month where I didn't get on the bike at all Monday-Friday.  No opportunity to commute even once (so of course this was the week I see the blog post: 13 Reasons You Should Start Biking to Work--mocking me!) and no time to run any bike errands.  This put my streak of 40+ mile weeks in jeopardy, so I would have to catch up this weekend to keep the streak alive.  Got several errands done by bike Saturday, including a Plowboys run for veggies and a recycling run--figured out a nice way to use the bike trailer to take in even more bottles and cans by strapping a plastic garbage pail in...much to the embarrassment of the family, who said I looked like "one of those crazy people."  But still, that only got me 8-1/2 miles.  31-1/2 to go.    Fortunately, we planned to make up most of that on our weekly long ride Sunday morning.  This week, we were headed from our house up and around Lake Elsinore.  A nice 28.3 mile loop that always featured a great breakfast stop about 3/4s of the way around at Annie's.  I managed to augment the mileage a bit as well by dropping my helmet mirror and having to cycle back to find it.  In the end, we had a great ride with beautiful weather, relatively light traffic, and little wind.

Here's a picture of my lovely riding partner along our favorite part of the loop:

 And then there's one with me...no, not in pain, just squinting to see the viewfinder:

Note to self--stay out of the pictures!

So pretty good mileage for the weekend, but doing the math at dinner Sunday night, I'm still a little over 3-1/2 miles short of 40.  That's when I got inspired to cast my vote tonight--my flaming-pinko-commie-education-supporting vote--by riding to the post office.  Not my favorite thing to do in the dark considering the poor/inconsistent street lighting on our side of town, but I figured it was quick, direct--and with my front light and rear flasher I'd be ok.  Fortunately, there was little traffic and no hidden road hazards, and I was able to both participate in our democratic system and get another 4.6 miles in.  Bringing me in at just under 42 miles for the week.  Next week, I think I'll try to spread things out a bit.

Here's some totals for this week:

• 41.8 miles biking
• 7 miles walking
• 500  yards swimming
• 2 workouts (missed the Wednesday workout)

Here are the planned workouts and meals for the week:

Workouts

Monday, 10/29

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 20 Russian Swings
• 20 toes-to-bar or leg lifts

Wednesday, 10/31

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (3 rounds):

• 15 push ups
• 10 split lunges

Friday, 11/2

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 15 ball slams
• 15 upright rows 
• 15 dips

Meals

Monday, 10/29

 

Asian-marinated crockpot beef spareribs (didn't have these Sunday as planned)

Tuesday, 10/30

 

Smoked hot wings with collard greens

Wednesday, 10/31

 

Cheeseburgers on a bed of lettuce

Thursday, 11/1

 

Eating Out--TBD

Friday, 11/2

 

Spicy meatballs with bacon-blue cheese Brussels sprouts

Saturday, 10/27

 

Tri-tip with grilled asparagus

Sunday, 10/28

 

Pumpkin Curry chicken on cauliflower rice

Getting Competitive

I often tease Michelle because she is so competitive.  My favorite example was when we did the un-timed, noncompetitive Bike the Bay ride in San Diego the summer before last.  During this race, the Coronado Bridge is closed to allow bicycle traffic--the only time each year this occurs.  The views are spectacular, and most cyclist slowed down or even stopped to enjoy the unique vantage point.  Not so Michelle.  As I looked over to comment on the amazing view as we crested the bridge, she was long gone, head down, weaving through the slowing cyclist, determined to get ahead of them.  I really gave her a hard time for that, though I shouldn't, because it is what really drives her to succeed in the various racing endeavors she participates in, including her current triathlon efforts.  But it's something that rarely motivates me when it comes to sports and recreation.  For example, I always loved playing a fun game of tennis, but as soon as I joined a doubles league and things got seriously competitive, it kind of spoiled the sport for me.  I've never wanted that to happen with cycling, which I love, so I really am not interested in doing any bike racing.  So it was a bit of a surprise when I found my competitive juices flowing on my commute home from work on Wednesday....

I was headed home on the bike a bit late, having done a late afternoon training session.  I hurriedly changed into shorts, t-shirt and sandals for the ride home...definitely not any sort of competitive riding attire, and headed out.  On my touring/commuter bike, with a backpack containing my laptop over my shoulders and pannier stuffed with my work clothes and shoes on the rack, I was designed for anything but speed.  However, as I headed up Adams, I caught sight of another cyclist in my helmet mirror.  He was about 100 yards behind me as I started up the one fairly steep hill just south of Ivy.  There was no mistaking, even in the tiny 1" square view of my mirror, that he was on a racing bike and that he was fully decked out in lycra racing jersey and shorts--the bright (I would say gaudy) colors stood out even in the reflection.  I had no business competing with someone so geared and attired, but something primal kicked in, and I became determined not to let him catch me before I got to the top of the hill.  I kicked it into gear and pushed hard.  I did not look back until I crested the hill--only then did I check the mirror see that while he had gained slightly, he was still a good 50-75 yards back.  Not satisfied, I decided to make it to Ivy without being passed.  I shifted into a higher gear and pedaled hard down the hill, only slowing as I approached the intersection.  Though I could see the other rider pedaling hard, he had still gained only 10 yards or so.  So of course, Juniper became the new goal.  I cranked the pedals furiously and made it just as he caught up...suddenly feeling a little sheepish for so clearly working to prevent being passed in my commuter rig.  When he turned east on Juniper, I continued home at my usual leisurely pace, sweaty, but inwardly quite satisfied with myself.  My only disappointment is that I was concentrating and working too hard to take any pics.

Am I ready to start racing?  Absolutely not.  But I do have a little more appreciation for those racers out there and the rush they get from competitive cycling. Still, you won't catch me in my lycra any time soon, something that no doubt comes as a relief to the general public.

Here are the workouts and meals for the week:

Workouts

Monday, 10/22

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 20 Russian Swings
• 20 toes-to-bar or leg lifts

Wednesday, 10/24

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (3 rounds):

• 15 burpees
• 10 split lunges

Friday, 10/26

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 15 ball slams
• 15 upright rows

Meals

Monday, 10/22

Smoked Chicken Leg Quarters with Buffalo cauliflower

Tuesday, 10/23

Smoky Bacon Chili

Wednesday, 10/24

Grilled Pork Chops with Asparagus

Thursday, 10/25

On the road--TBD

Friday, 10/26

Meatza Pizza with salad

Saturday, 10/27

Ribeye steak with collard greens

Sunday, 10/28

Asian-marinated crockpot beef spareribs

Work Outs and Meals for the Week of October 15, 2012

This week, I didn't get on a long weekend bike ride--was only able to find time for a 14-miler with Michelle.  However, I was able to compile just under 40 miles for the week by commuting 2 days (10 miles round trip) and running several errands by bike.   The Surly Nice Rack has come in handy, as has the trailer I used to use to pull Eoin around when he was younger.  Was able to make some trips to the recycling center by bike using this to haul the cans and bottles.  Other than getting hit in the lip by a bee, it was a great way to go!

By far, my favorite option is commuting.  Here's me on the way in last Wednesday:

As you can see, it was overcast and cool, which made for a great ride to work.  Had me feeling good and energized all day.  Even the ride home where I battled a headwind for a couple miles was great.  Instead of arriving home exhausted and brain dead, I felt renewed...ready to play with Eoin, get some dinner going, walk the dogs, and do some evening work.  Best of all, it never feels like exercise!

Also enjoyed some great, easy meals.  I did do the Smoky Bacon Chili, which was a bit involved...but the leftovers for lunch and over eggs for breakfast make it worth it!  But our weekly burgers, last night's mixed grill with collard greens, and tonight's slow cooked grassfed tri-tip took no time at all and were terrific.  One of my favorite things I've been doing is riding to Plowboys for some fresh veggies just before dinner.   Adds nicely to both the meals and my mileage.

 Here are the workouts and meals for the week.

Workouts

Monday, 10/15

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 15 ball slams
• 15 upright rows

Wednesday, 10/17

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (3 rounds):

• 15 burpees
• 10 split lunges

Friday, 10/19

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 20 Russian Swings
• 20 air squats
• 20 toes-to-bar or leg lifts

Meals

Monday, 10/15

Grassfed beef cheese burgers  on bed of lettuce and tomatoes

Tuesday, 10/16

Meatballs and Italian Sausage in Red Sauce over Spaghetti Squash with steamed green beans

Wednesday, 10/17

Grilled Carne Asada tacos

Thursday, 10/18

Brats & hot dogs with Buffalo cauliflower

Friday, 10/19

Meatza Pizza with salad

Saturday, 10/20

Mixed grill--chicken thighs, sausage, and shrimp with collard greens

Sunday, 10/21

Slow-cooker pot roast

Workouts & Meals for Week of 10-8-12

Made a few changes to last week's meal plan thanks for a delivery of grassfed beef that I forgot I had ordered.  We are well-supplied for the next few months!

Enjoyed some terrific carne asada last night--beef was so good my simple olive oil-lemon juice-garlic marinade was just enough for great tasting tacos (or in my case, taco salad).  Am looking forward to tomorrow night's blue cheese burgers!

Logged some solid miles on my bike (and saved some gas along the way!) by commuting to work one day, running several errands, and taking it on short trips to watch Siobhan play volleyball at school and at the club.  With my long ride Saturday morning, I totaled 47 miles for the week this way. 

I added a Surly Nice Rack to my LHT today:

With my panniers, this should make commuting and errand running even easier.  Am hoping to pick up a grocery bag pannier soon so I can do all or most shopping errands by bike.  Still prefer to keep most of this to the western end of Murrieta just because I like to avoid traffic as much as possible, but this still enables me to get to Plowboys, Ralphs, Barron's, and the carniceria on two wheels.  Would like to ride over to Fresh and Easy, but Murrieta Hot Springs is not a bike-friendly route.  Too bad they never opened the one on our side of town!

Here's the workouts and meals for the week:

Workouts

Monday, 10/8

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 30 Russian Swings
• 10 split lunges

Wednesday, 10/10

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (5 rounds):

• 15 ball slams
• 15 upright rows

Friday, 10/12

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 20 Russian Swings
• 20 air squats
• 20 toes-to-bar or leg lifts

Meals

Monday, 10/8

Grassfed beef bacon-blue cheese burgers  on bed of lettuce and tomatoes

Tuesday, 10/9

Slow-cooked barbecued hot wings with rapini and salad

Wednesday, 10/10

Smoky bacon chili

Thursday, 10/11

Gryo greek salad from Siggy's

Friday, 10/12

Dinner out in San Diego

Saturday, 10/13

Mixed grill

Sunday, 10/14

Slow-cooked barbecued tri-tip with asparagus and salad