<p>Same thing in our place. It feels like 50s in the basement and 60s upstairs. I need a sweatshirt in the basement and a tech shirt upstairs. My office is in the basement so I’m down there quite a bit.</p>
<p>The storms here in the South were terrible. One of our Alabama employees lost a 24 year old son (tree fell on him). My drive home from work yesterday afternoon was frightening. The rain was SO hard and it was inches deep on the freeway. If a car passed me it splashed up and totally obliterated any vision. No damage in our neighborhood, though.</p>
<p>Went to the Country Music Marathon Expo and didn’t even buy anything- a first. I guess the injury has even slowed down my spending (not a bad thing…). I only had to explain 10 times why I wasn’t running the race on Saturday (which I wouldn’t have run anyway since I hate huge races…) Good luck to the 30,000 plus who are participating…</p>
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<p>Uh, oh. Sounds like MOWC has a sprained wallet tendon! 
I think you are just going to have to gut it out and try to spend right through that pain!</p>
<p>Airdyne intervals today. A Mike Boyle special: pedal a half mile as fast as you can and then stop until the heart rate monitor recovers, then go again.</p>
<p>I started six half mile interval, completed five, and this hit the wall and crashed/burned at the 4/10th mile mark on the second interval, when I got cocky and went way too fast.</p>
<p>Total leg burn and huffing for air on each interval. 97% of max heart rate on each of the last four intervals. Overall peak of 99%, probably on the epic fail interval. My intervals ranged from 1 minute 17 seconds to 1 minute 29 seconds.</p>
<p>Nice work Idad! Those sound like a killer workout.</p>
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<p>I gave my heart the day off today… no crazy intervals or CrossFit stuff.</p>
<p>DB Bench Press til exhaustion:
-1 Set of 20 reps @30 pounds
-2 sets of 16 reps @30 pounds
-2 sets of 13 reps @35 pounds
-1 set of 13 reps @40 pounds
-1 set of 13 reps @45 pounds
-2 sets of 7 reps @50 pounds
-1 set of 7 reps @55 pounds
Tried a set @60 pounds, but couldn’t get it out of the starting position.</p>
<p>I expect to take tomorrow off and then max on squats on Saturday…</p>
<p>I don’t think these half-mile Airdyne intervals should be that hard, but I’m using my 30 second interval pace for intervals that take 1:20 to 1:30. I’m into serious anaerobic leg burn territory. I’m sure I’ll adapt. It’s clearly conditioning work that I need to do. It is not fun, though. I am totally gasping for air at the end of these intervals.</p>
<p>Well, you could go for a slower ramp rate. My front hips are still sore. It started with the speed work and I’m guess that the tennis yesterday didn’t help. Serving after not serving for a while provides asymmetrical sores across the body. I wasn’t serving at full power because serving is pretty stressful on the arm but I’m always sore after returning from a tennis break.</p>
<p>If I’m feeling burn during running, then I stop. With weights, it’s not so much of a concern.</p>
<p>It just shows how variety is important in conditioning and how each new little wrinkle keeps it interesting and adds something to the mix. </p>
<p>This all started when Mike Boyle (54 year old geezer) posted an Airdyne workout he had done on the big fan Airdynes at BU. </p>
<p>Four 1-mile intervals as fast as possible, then wait for heart rate monitor recovery to 60% of max. He did the miles in about 2:45 each and was taking 1:00 to 2:20 to recover (60% is a full recovery between intervals).</p>
<p>I tried it and couldn’t come close to those times. I think I did four in the 3:15 to 3:20 range with leg burn limiting my pace. Boyle came back and suggest that I try the half-mile versions and try to get those under 1:30. Hence yesterday’s workout.</p>
<p>This stuff on the Airdyne is so diabolical. With fan resistance, the effort required goes up with the speed squared. So it’s not just a little harder to go a little faster, it’s crazy harder every time you bump up the speed. In the past, when I’ve done 60 second intervals, I’ve been pedalling in the 60 to 65 rpm range. Yesterday I had to average over 70 rpm to do a half mile in 1:30. To get to Boyle’s pace requires somewhere around 75 rpm – for nearly 3 minutes to cover a mile. I’m sailing along for about 30 seconds and then it feels like dragging a boat anchor to keep the rpms up.</p>
<p>On my epic fail interval yesterday, I took off up around 78 rpm and was dying by the 45 second mark. When the legs start burning, you can try to adjust by pushing harder with the arms, but then you just get gassed that much quicker. This thing really is the perfect torture machine. I suspect, however, that I’ll make pretty rapid progress if I keep at it.</p>
<p>Had to change it up today. Friday is workout day, but it was 72 degrees and sunny. I couldn’t resist going for a brisk walk in shorts and a t-shirt and get a little sun.</p>
<p>Turnabout is fair play. After getting everyone doing burpees, I figured I should let all the runners here get me jogging, so I threw in six 1-minute jogging intervals on my 5k+ walk.</p>
<p>Awesome, I-dad. H and I walked 4 miles last night to earn our kibble, errr, I mean ice cream. We have another 4 mile walk planned for tonight, and tomorrow I shall run 12 miles. For the first time I’m not looking forward to this - it is hot and humid, and I just do not do well in these kinds of situations.</p>
<p>I stuck to my “one exercise a day” routine again today.</p>
<p>Back Squats
–Set of 3 reps @185
–Set of 3 reps @225
–Set of 1 rep @275
–Set of 1 rep @305
–Set of 1 rep @325 pounds</p>
<p>Another PR for me today.</p>
<p>325 pound back squat:</p>
<p>You are an animal!</p>
<p>They would have kicked me out of Planet Fitness… </p>
<p>–Too much weight
–I screamed as I was exploding back up
–And lastly, I slammed the weight down when I was re-racking it…</p>
<p>It felt great. My partner thinks I could have gotten another 5-10 pounds, but I was happy with that…</p>
<p>Ewwwwwwww . . . . Screaming? In the gym??</p>
<p>90 minutes of hot yoga yesterday, today and tomorrow. My PT thinks it helps me a lot. He thinks I look very lean and more balanced. (I pay him…)</p>
<p>Gorgeous weather here, but possibly a little warm tomorrow for the marathon. Anyone who picks this marathon thinking there is a high probability of perfect weather is nuts. We’ve had extreme heat, rain and storms so bad they called the race at 3 plus hours and other fun things.</p>
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<p>You are an animal, too!</p>
<p>Epic fail for me today… I ran 10.5 miles at a comfortable 8:30 pace, then my stomach began to hurt. I had to stop. Yikes, I do not do well when it is hot outside. My hat is off to MOFWC for she is a tough lady to do 90 minutes of hot yoga several times a week.</p>
<p>That doesn’t sound like an epic fail. Runing 10.5 miles at that pace is a pretty good day’s work!</p>
<p>It’s good to have the sense to stop when your body says “no mas”. There’s always tomorrow!</p>
<p>It takes some time to adjust to running in warmer weather. Early season runs can be hard. I tend to do better than most in warm weather, but it requires a lot of hydration.</p>
<p>105 in the yoga room.</p>
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<p>OMG. I wouldn’t even be able to muster up the energy to pick up my sweat towel in that heat. No thanks. I can’t even imagine trying to do anything remotel like exericise in that. Heck, that’s too hot to even sit in rocking chair and sip mint juleps.</p>