Met up with the folks at RT class tongiht
alt 100 easy/hard for 1600
I am starting from nothing - I walked the last 400.

It was good to see some familiar faces still out there after 3 years.

did a short distance spin on Parmer today 58:51, 13.6 miles, 13.8 avg mph

Parmer out and back: 1:28:29, 18.9 miles, 12.8 avg

I have been going to a personal trainer twice a week for 4 weeks now - lots of core strengthening exercises. The goal is to get to weight exercises and see pt only once a week for follow ups.

Also saw a nutritionist - basically asked for a stock set of foods to pick from that way when I am in a crunch, I have that list in my head when I get over hungry (skip/eat lunch late) I dont just stop at the first junk food place I see.

Joined a gym closer to house and smaller. Also signed up for Personal Trainer and a Nutritionist. I have gained all the weight back in 2.5 years (since hip injury - I can't believe it has been that long already) that I had lost in my first 6 months when I arrived in Austin almost 8 years ago. Time to get some discipline again (and keep it).

1:54:02, 13.2 mph avg, 25.17 M

Struggled. Last weekend had severe food poisoning - dropped 8 lbs quick.

parmer/brushy creek in reverse. Making a right from Parmer onto Brushy creek is a nice down hill. We always come back this way so never knew.....

1:48:45, 13.7mph, 24.83 miles

15 laps (30 lengths) at Amherst. I think 25ft pool so that would be 750 feet... not quite a half mile.

1:17:24, 16.71 miles, 12.9 mph
woodrow/shoal creek loops

1:07:03, 16.16 miles, 14,4 mph

Flat (small tear in tire), followed by spare having flat. Kind cyclist passing by sacraficed one of their tubes. Off to buy tires at lunch today.

2:10:13, 29.92 miles, 13.7 mph

1:56:39, 26.32, 13.5 mph

13 miles, 1 hour

26.40 miles, 2:05:++, 12.68 mph

244.8/23.7
I obviously have gone a long way in the wrong direction. My aerobic strain today alone was evidence of that. I may not be able to do the century distance at Katy, but I think I am going to strive for the metric century distance. 2.5 months ought to be sufficeint time if I am putting in the base miles.

I rode my bike into work today - it is a little challenging and I need to look at some alternative routes for getting there. Getting back is not such a problem. A couple of weeks ago I bought this Timbuk2 messenger bag at Bicycle Sport Shop. This thing is awesome - comfortably held my laptop, 2 pairs of shoes (both left at work), a change of clothes, a towel and a doc bag.

The total ride today: 16.41 miles, 1:24:11, 11.6 mph

20 min eliptical
leg press - no weight, 10 x 20 (x 2), 10 x 40
leg curl 30lbs x 10, 40lbs x 10 (x 2)
abductor/adductor 3 x 10 each @ 70lbs
calves seated (70lbs) 2 x 10
calves standing (70 lbs) 2 x 10

25 min eliptical
bench bar x 15, 65 x 15, 75 x 12 (x 2)
lat pull down 10 x 60, 2 x 10 x 70
seated row 3 x 10 x 90
shoulder cables pull up/across 3 x ? x 10
shoulder cables pull down/across 3 x ? x 10

I always screw it up, if we are in it now or getting out of it in two weeks. regardless, I want it to stay light longer so I can stay out on Parmer longer.....

got 15 minutes out before dusk was really setting in - 30 minutes, approx 6 miles.

Have a good way to go to getting cardio back, the elyptical helps but certainly is no substitiute.

got out of sync....
10 min eliptical
bench bar x 14, 55 x 12, 65 x 12
lat pull down 10 x 60, 2 x 10 x 70
seated row 3 x 10 x 90
shoulder cables pull up/across 3 x 20 x 10
shoulder cables pull down/across 3 x 30 x 10

Have my bike with me todya - will get out either at lunch or after work - yea!

or P... Packaging - when taking sinus meds, dont buy the ones that say 'non-drowsey'. It will really mess with your sleep sched and your week.

Back to it:

roman chair 3 x 10
dead lift bar x 10, 2 x 65 x 10
flags 3 x 6
90 crunch (3 x (10 right side, 10 left side, 10 standard))

roman chair 3 x 10
dead lift bar x 10, 2 x 65 x 10
ball toss sit ups 3 x 10
flags 2 x 5 (burnt from ball toss sit ups)
90 crunch (3 x (10 right side, 10 left side, 10 standard))

Getting a nice rhythm this week with work and work out routine - after gym get to eat a small breakfast which is plenty till lunch.