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Took yesterday as a rest day. Today, was an 8 mile ride on the Bike. Felt really strong. Average MPH was good. Very happy with the effort today. Weight is holding steady. Will leave for a week's vacation with the wife. Will travel a lot of miles in the next 8-10 days. Hopefully.......I can get some body weight exercise in at some point. Happy with my training up to this point.

Back from vacation.....played some golf and that was it. Nothing going on for a while so I should be able to get some good training in.

Today was a Bike ride for 4.2 miles....just enough to work up a sweat and get some stiffness out of the body. We traveled 2820 miles in a week. Really stiff and tired yesterday. Feel much better that I worked out. Weight held steady during my time away.

Weight was down this morning... that was good. Today was a multiple workout day. Rode for 5.8 miles this morning and 8.2 tonight with 6 accelerations of about 1 minute. Felt very strong tonight unlike this morning. Lots of wind in the AM and I didn't dress warm enough. Temp was 53 and 20 mph winds. I was cold when I was done. see how the weight holds till tomorrow. Will start strength training next week and see how that impacts things.

TonyB - I was in Gulf Breeze last week on vacation. Wife said I have to spend time with her and not look up my Internet friends. Do you coach at Gulf Breeze? Heard from the B&B we stayed at that you guys had a very cold winter....hope things start to warm up for you.

Fidel - How is your training coming along. You are starting to get back into good shape by your times...Keep up the good work.

Dan

Today was a steady ride of 10.3 miles Lots of wind made it hard at times. Just wanted to get the work in. Weight is still coming down. Hope I can keep that up....I mean down...lol.

Hey Dan,
I am a volunteer track coach at Gulf Breeze High School. We just had a local dual meet on Tuesday. Wish you could have dropped by. And yes, we have had a very cold season.

Keep up the good work,

Tony

Hey, Dan...I'm hanging in there with regular workouts. Leg is getting stronger but my hamstring and possible lower leg nerve damage keep me from running freely. I did run an 18.7 100m which is slow but showing improvement. My mile time is at 7 minutes. I'm signed up to run a Masters exhibition mile at Hayward Field on Saturday and hope to run well below 7. I wish I could run the 100 but maybe next time.

Thanks for asking...

Thought I would go to the gym today and get my 1st strength workout.

All Lifts were 1x4 seconds with 40 seconds rest and 2 minutes between exercises.

Lat Pulls 4x10x105. Last set was really hard.....7 and 3 to finish.
Incline DB Press 4x10x35s. Should have used 40s.
Leg Press 3x20x235. Last set was a killer but finished.

Workout didn't last very long but worked up a sweat and accomplished what I wanted to do for my 1st strength workout. Overall. a good day.

Hit the Bike today for 9.4 miles. The 1st 6.5 was a Time Trial Course. Previous best was 22:52....today I rode 23:32. This was hard as I lost it in the last 3/4 mile. Dead into the wind and I couldn't maintain speed. 1st hard riding in a long time....it will get better. Legs were a little heavy from yesterday's workout, but otherwise a good day.

Today I rode the Bike for 9.5 miles. Steady ride with lots of wind. It's easier just before sunset as the wind dies down. Good ride.

Went to the gym and did the following:

All lifts were 1x4 seconds with 30 seconds rest between sets and 2 minutes between exercises.

Wall Ball Squats 3x10 with 20# Kettle Bells
Reverse Grip Lat Pulls 3x10x100
Incline DB Flys 3x10x20s
Seated Military Press 3x10x30s

Overall, a good day of training.

Today was a cardio day....hit the Bike for 14 miles in 56 minutes. 1st 7 miles were easy as the wind was with me....man, you can ride fast and easy with it. Did that segment in 26:54.
The last 7 miles were dead into the wind....finished strong though. Felt really good about the ride....it's the longest one to date. tomorrow is golf in the afternoon. will see about a lift if I can.

Took yesterday as a rest day....legs were very heavy from Thursday's ride. Today I went to the gym and did the following:

Lat Pull 15x90 15, 12, 10, 8x105
Bench Press 15x135 15, 12, 10, 8x155

Short workout, but I Super Setted Lats and Bench. Took about 45 seconds rest between sets. Good work in a short amount of time. Needed to rest the legs again....still abit heavy.

Played golf this morning. Rode the Bike for 8.4 miles tonight. Strong and steady ride. Felt good although my right knee is still a little stiff. Hope that works itself out.

Good job, Dan. I ran a Masters exhibition mile race at Hayward on Saturday. I came in last but beat my previous time by more than a minute (6:37). Next race could be another Masters exhibition race at Hayward but it'll be a 400. We'll see.

Fidel,

Keep up the hard work. The Mile time is not bad....look forward to your next 400 time...hope you get under 60 seconds. That would be a Great comeback. Good Luck.

Dan