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Friday, February 27, 2009

This week's running and workouts

I've gone back to logging workouts. It's a simple act, but a powerful discipline. I have logged triathlon training workouts for years. Seeing the build-up of hours and miles gives me confidence for most any race. Here's what I did this week:

Fri, Feb 27 2009 Copy/Move/Delete - Edit today's log - Nutrition - Inspire me [0]

35m 3.50 miles -----


It's a little icy still at Fresh Pond.



Sports
Boot Camp Conditioning10m

Sport comments: Mini-boot camp given for two friends, post-run. Drills included 2x10 pushups, 2x15 squats, 2x20 walking lunges, 2x20 side squats, 1x10 tricep dips.



Thu, Feb 26 2009 Copy/Move/Delete - Edit today's log - Nutrition - Inspire me [1]

1h 00m ----------
Avg HR: 125

Bike commuting 3 days in a row!

40m ----------
Avg HR: 140

Easy paced running 15 mins, then bike 10 mins, then run again 20 mins. Last 5 mins were a dash to and from the post office just up the block from my gym!

01m ----------


Planned pool workout tonight, but only got pool strength in the gym instead.

30m
ExerciseSetsMin repsMax repsMin Wt. (lb)Max Wt. (lb)
ABS Knee-Raise, Hanging100

LEGS Hip Swing100

BACK Assisted Pullups100

BACK Dual Axis Row100



Sports
Aerobics1h 00m
Rowing30m
Stretching20m
Walking45m

A really busy, good day although I didn't get the swim as I'd hoped and planned. Oh well. Lots of other good activity though and two training clients with some exercise demos as well. Also met some physician/psychologists who I may be receiving training referrals from very soon. Yay, more training business and for a very high-need, high-resources population!



Wed, Feb 25 2009 Copy/Move/Delete - Edit today's log - Nutrition - Inspire me [0]

1h 10m ----------


Bike commuting again, and a good, hard Spin class



Sports
Stair Running10m

Sport comments: Short session of stairs



Tue, Feb 24 2009 Copy/Move/Delete - Edit today's log - Nutrition - Inspire me [2]

20m ----------


Bike commuting again, YAY!

25m 2.70 miles -----


Fast with 6 x 30 second Sprint Intervals

40m
ExerciseSetsMin repsMax repsMin Wt. (lb)Max Wt. (lb)
ABS Crunches (FB)100

BACK Back extensions100

CORE Prone Planks100

CORE Hip lifts100

CORE Superman (FB)100

CORE Lower abdominal lower (FB)100

CORE Side Planks100

CORE Roll Out and In (FB)100

ABS Obliques100

BACK Assisted Pullups400

TRICEPS Assisted Dips200



Sports
Kickboxing55m

Sport comments: Brutally repetitive class with SR



Mon, Feb 23 2009 Copy/Move/Delete - Edit today's log - Nutrition - Inspire me [0]

30m 3.00 miles -----





Wednesday, February 11, 2009

Bay Area cycling buzz: Training champions

I used to live and ride in the San Francisco Bay Area. In fact, I would say that learning about cycling there almost 9 years ago made me the rider and athlete that I am today. Years have passed but my love of riding and training has only grown. Coaching athletes as a personal trainer gives me an even greater appreciation for the sport.

Charlie Livermore, cycling coach and EndurancePTC Founder wrote:
There's a cycling buzz in the Bay Area. The start of the Tour of California is just a couple of days away and all the emotions that sporting events of this magnitude create are flowing. Personally, I'm not sleeping so well these days. Through an Endurance sponsorship I've been coaching BMC Team rider Ian McKissick for the last three years and now he's at a level to ride for a top 10 overall place in the biggest race in America! Three years of the same testing, biomechanics, planning and training that Endurance members benefit from are in the bag and Ian is calm and ready to go. One of my favorite quotes really sums up what it takes to reach this point of opportunity:
"Champions do not become champions when they win the event, but in the hours, weeks, months and years that they spend preparing for it. The victorious performance is merely the demonstration of their championship character." - T. Alan Armstrong

When you are out there next weekend watching in amazement as these cyclists fly by on a climb or on the finishing circuits, take a moment to think and acknowledge the incredible amount of consistent, day after day, year after year, training that each rider has logged when no one was looking. It really puts the stakes into perspective and heightens the emotional buzz that comes with an event like the Tour of California.


I will be curious to see how lesser known riders like Ian Kissick stack up against the seasoned pros including George, Lance, Levi, David and Christian. Check the AMGEN Tour of California website for "riders to watch".

Monday, February 2, 2009

Today's training

I just returned from this easy 20+ mile ride. The roads were not too gutted and mostly dry. Best of all, the sun was shining so brightly I needed sunglasses!
MapMyRide.com | View Mass Ave Loop To Lexi - 21 Miles in Cambridge, Massachusetts

Sunday, February 1, 2009

A new day, It's a new day

This blog is taking on a new life. I have finally found a voice to say what I think will be gratifying. I have an audience out there to connect with very soon.

I'll give you a few ideas to try on -- how do your body and mind connect during exercise, how does your self-concept get re-shaped while you change your physical shape -- plus a few facts about me that will give credence to the ideas that I suggest to you.

Stay tuned...the journey begins now.

Wednesday, January 2, 2008

Happy New Year, New Blog

Beta-testing is done and we're LIVE from Cambridge...it's post-New Year's Day!
http://matthewsunessa.blogspot.com/