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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/

Saturday, December 22, 2007

Paris flickr photos

I love posting images to the blog and just found a new image posting tool. Flickr's drag-'n-drop or blogging tools work really well. Here's my rental bike in Paris...from Flickr photo individual shot view.

DSCN5597.JPG by you.
Me and my bike at Montparnasse in front of the Hugo statue
DSCN5421.JPG by you.
Another, older and cuter "Bicyclette francaise"





DSCN5644.JPG
DSCN5646.JPGDSCN5647.JPGDSCN5648.JPGDSCN5649.JPGDSCN5650.JPGDSCN5654.JPGSelected photos from the set browse view...

Thursday, September 13, 2007

Utah in springtime

Matthew's family decided that it was time for a little R&R in the Rockies. His younger brother, Amos, invited all of us to take advantage of his 'limo service' from SLC to Park City, Utah, and his parents, George and Judy, arranged for the condo near Deer Valley. The views were incredible and the weather was perfect. New snow from 2 days prior to our trip meant good spring skiing conditions, and bright sunshine prevailed for trips to Antelope Island and Mormon Temple Sq.
Thank you, Prudhon family, and thank you Utah!
Here are our pictures on Flickr and some favorites will be pasted below just as soon as I figure out what coding/script is needed to do that with Flickr rolls from Matthew. Gah.

Sunday, October 1, 2006

Photos from HubOnWheels.org

Photobucket - Video and Image Hosting
Every sponsor, rider, and optimistic spectator at the City Hall plaza, Boston.
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Banner for my triathlon team sponsor, Wheelworks.
Photobucket - Video and Image Hosting
One cyclist expressing a common sentiment at the start of the ride.



Photobucket - Video and Image Hosting
Just towards the river from Beacon Hill, cyclists "own" Storrow Drive.
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Riders in mass...
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Riders waving hello saying "it's great to have the road to myself!"
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including the littlest rider. Ride one, ride all!

Bike Day in Boston

I woke up to skies threatening to rain and that bittersweet sadness that my 'race' planned for the day would be cancelled. Naturally I wanted to ride before it got wet and messy outdoors, so I went to downtown Boston to see the HubOnWheels.org riders take off for their 10, 20, or 40 mile jaunts through the city. I had almost signed up for the event myself, but then decided to just photograph and ride along the part of the route that would be the most scenic: the Esplanade and Storrow Drive.

As I waved from a bridge, hundreds of passing cyclists waved back. I saw smiles and hear hooting calls of glee from the car-free 3-laned road below. It was a magnificent sight! And as the last riders passed, I knew that those rare moments of blissful, bike-friendly roads would come to an end.

I rode along the closed route for the last mile, savoring the peace and tranquility, calling out *and* being heard by the one other rider out enjoying the silence with me. "See you on this ride next year!" I said before getting off of the road, back on to the bike-path beside it, where bikes "belong" and then I heard it...whoosh...and then another whoosh. Cars were coming back on to the road that had been closed. The city was going back to it's normal, bike-oblivious, car-centric self. But it was ours, the cyclists, sharing it so well during that hour of the ride -- and it made me well up with tears to think that it'd be another year before Storrow Drive would hear only the sound of freewheel hubs again.

Sunday, January 22, 2006

Getting and giving the boot(camp)

Fitness training is by its very nature a trendy business. People pay trainers to help them "look good" although some will also say that the de-stressing benefit of training is also worth every penny, but let's face it: we want training to make us into "new hotness"

Well, I'm noticing that the latest trend in fitness seems to be based on the grunting soldier-in-training style of workout known as a bootcamp. Just as with the Marines, "bootcamp recruits" are put through the rigors of 4-12 week programs emphasizing strength, endurance, and speed. (What about flexibility, you ask? Not so much...afterall, who needs flexibility to run in combat boots...according to most bootcamper leaders, that yoga-stuff is for girly men.) Bootcamp trainees at Boston's Ultimate Bootcamp may not learn to do full-on bodyweight pullups in just 4 weeks, but they do learn to rise and shine at 0500 hours. Meeting at the running path along the river, the local HS track, or the nearest jungle-gym playground, similar early morning bootcamp groups are popping up everywhere. And there's usually not a celebrity-style trainer dressed in camoflage to lead the group. Nike tights and New Balance shoes are much more de rigeur. The typical bootcamp instructor, unlike in the armed forces formal bootcamps, has no megaphone, no pointy brimmed hat, and no combat boots. You may not even get called "maggot". So what are you paying them to do?

More on that next time...

Monday, January 16, 2006

First posting

Welcome to my blog...my own little corner of the blogsphere where thoughts on training and tidbits on the fitness lifestyle can gather dust or shine brightly. That's the thing with blogs and bodies: you either use them or they become useless altogether. I have great plans to use both, although my blog less frequently than my body. Two links in the sidebar will direct you to more info about my training and eating. That's where you'll see the most up-to-date info about what I'm doing, how I'm feeling. The blog will just glean out some commentary and daydreaming along the way as I progress though the 2006 training and racing season. Stay tuned and enjoy the ride!