Cross country skiing on the horizon...

Friday, January 25, 2013
I hadn’t returned to the park to do the Survival Workout since record setting performance of 101 push-ups the previous Sunday.  The snow and the temperatures had begun to fall and with a foot covering the trails, rocks and logs, I didn’t see much point.  I was getting sick of the trainer though, and really needed to get one in.

I arrived to find that the memo alerting the park’s snow removal crew to clean my parking spot had not been followed.  I drove over to the ‘Horse Trailers Only’ parking lot, which was nicely plowed…and empty…as it would be until, oh, May.  I don’t like to break the park rules on this, but there really is no place to park on the lower part of the North Chagrin Reservation near my Survival Workout trail when the snow is on the ground unless you have a four-wheel vehicle, which the Honda is most definitely not.

I was disappointed in my first effort since the record breaker.  I squeezed out 86 push-ups, though I was at a much steeper angle than usual since I had to find a fence railing that wasn’t plowed in.  I noticed my heart rate was much higher as I maneuvered down the trail, which was extremely difficult to navigate since few people had been on it.  I tried to stay in the tracks of a cross country skier to gain some traction and it got me to thinking how I really needed to break out the skies I’d been given a year ago by a co-worker and give the sport a try.  I have used the indoor cross country ski simulators built by Nordic Track and know what an amazing workout cross country skiing can be.  Opportunities are limited here, but it would be one more choice on frigid, winter days.  I’ve seen the grooves left by skiers’ off-trail in places only I seem to go, so I know they’re highly mobile.  I know there’s a learning curve and maybe I’ve just not wanted to invest the time…I’ve always got some excuse…but if we get snow again this year (the big melt is coming in the next couple of days) I’ll give it a try for sure.

I had to dig through the snow to find my rocks and logs and once I’d lifted them overhead, had the unpleasant experience of snow falling off of them and down the front and back of my shirt.  That’ll wake you up in the morning.  I couldn’t do any lower body work as I continue to nurse a sore right calf, but managed 13 upper body exercises and felt pretty good by the end of an hour.

I downed another large smoothie for dinner after moving a little more snow.  I think the weekend is going to be filled with time on a trainer since a busy schedule will keep me away from the park.  I’m looking forward to the melt though and another chance to get out on UB Express.

Survival Workout:  60 minutes

Training Heart Rate:  100-150 bpm.
Calories burned:  600

'Burgers and Beer' in Willoughby rocks

Thursday, January 24, 2013
I continued to stay inside during the frigid temperatures.  I spent 75 minutes on the trainer again…not enough for the dinner I followed it with.

Holly was leaving Saturday for San Diego, so we went out to get a bite and visit.  We tried ‘Burgers and Beer’ in Willoughby since we’d been hearing such good things about it.  We ordered a basket a fries to share and I had a burger that was about half a cow that was smothered in mushrooms, cold slaw and some kind of cheese.  It was juicy and fat and dripped everywhere, but I ate it all.  Of course, I didn’t drink the beer, opting instead for diet Coke, so at least I had that going for me on the calorie count.  It really was quite good though, and I’m sure I’ll try it again.  I don’t mind eating that way once or twice a month, but I could see how I’d pack on major pounds of fat quickly if I did in more often.  Way too good…way too fat!

Bike duration:  75 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  1050.

Just drink smoothies!

Wednesday, January 23, 2013
The front page of the Plain Dealer featured another story on childhood obesity.  This one spoke to the importance of changing dietary habits of children because of the importance of nipping their oncoming obesity in the bud.  It suggested that one of the easiest changes to make was the elimination of sugary drinks like pop and all the fruit juices that are a far cry from healthy.  There’s an easier way though, and it’s called ‘John Rolf’s smoothie’.

I only wish my parents would have made me the smoothies I’m making myself when I was a kid.  It would have accomplished the task of getting me all the fruit and vegetables I needed…and handled my sweet tooth at the same time.  I made one again last night for dinner and it included the following:

Five small carrots

Frozen spinach – enough for a small salad
Five large frozen strawberries
One cup frozen mixed fruit
One cup Activia yogurt or Kefir
One banana
1/2 cup of fresh blueberries
One Clementine orange
Apple cider enough to fill the blender

I pack the blender with these ingredients and it makes about 40 ounces.  I’ll drink that over the remainder of the evening and will feel no need to eat a dinner or to have something sweet.  I can’t really taste the vegetables because the sweetness of the cider and the fruit overpowers it…but I’m getting them anyway.  I know this drink has been a key to my weight loss and the carbs in replenishes in my system allows me to do the extended aerobic exercises I perform without bonking.  They should be making this in the school cafeterias too.  Obesity wouldn’t stand a chance.

I rode for 75 minutes on the trainer instead of taking a trip to the park for the Survival Workout.  Snow shoveling will have to substitute as long as there’s a foot of snow on the trails because I won’t be able to find my rocks and logs.  I’m going to give that another day and then go anyways and dig for the suckers.  I don’t want to get soft.

Bike duration:  60 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  850.

Frigid temperatures and plenty of snow to shovel...

Tuesday, January 22, 2013
We had another blast of winter and this time it came with arctic temperatures.  I’d pushed a couple of inches the night before, but woke to school closings and a fresh 12 inches, with 24 plowed into the bottom of the drive.  It was fluffy and light because of temperatures in the single digits, but I knew it would prove to be a good, long workout and that made me happy. 

I finished my own in about an hour and saw my neighbor struggling to get his snow blower started.  He failed and was shoveling by hand, so I went over to help him out, spending another 30 minutes digging out the bottom of his drive.  By the time I returned home, I’d broken a decent sweat and was ready for a second shower.

I would have liked to hike in the park with Dakota, but the temperatures were so low that she was having issues with ice building between her toes.  I decided instead to spend time on the trainer and managed another 60 minutes while watching the second last episode of ‘Friday Night Lights’.  The series has helped me through the last year of indoor training and although it is a silly, drama-filled evening soap, I feel like I’ve gotten to know some of those characters and will miss them.  I’ve got one episode to go and will have to find some other series to distract me while I ride.  Thank God for Netflix.

Shoveling duration:  90 minutes.  Bike duration:  60 minutes.

Training Heart Rate:  100-120 bpm for shoveling and 120 bpm on the bike.
Calories burned during workout:  900 for shoveling and 850 on the bike.

Setting the course for 'Tour Ohio'

Monday, January 21, 2013
Since I had the day off, I decided it was time to begin laying out my ‘Tour Ohio’ cycling course in earnest.  I’d already driven east out of Fairport Harbor and had a good idea how I’d travel along the lake towards Pennsylvania, but I wanted to start making notes about things like potential camping sites, places to get food and water, bicycle shops, bed and breakfasts (for later use of those who might follow the trail and not be thinking about sleeping on the ground), and laundry mats.  When I left the house, the skies were clear, but by the time I’d reached the Chardon area, there was snow on the ground…and the roads. 

I drove to Conneaut and was pleased with the amenities I saw along the way, but a little concerned about a section of State Route 531 from Route 11 that was 55 mph.  It was a beautiful road, running right next to Lake Erie with no houses to block the view, but the shoulder was narrow and cars would be buzzing by.  I’ll have to look at alternative routes, though I’d hate to miss this section.

When I finally reached the eastern most part of the state and began heading south on Middle Road, I was surprised to find it snow-covered and unplowed.  It was a country road that ran south to Pymatuning Lake, my next destination and a place that offered camping at a state campground, but it was impossible to access the condition of the road.  In fact, I was even unsure if it was paved and had some doubts.  I was driving the Honda and since there was a foot of snow on the road, decided I’d better abort for a day with clear roads. 

And then the snow was gone!  I drove along Pymatuning Lake Road into the state park and continued south along the border with Pennsylvania all the way to Warren.  If I’d been riding the bike, it would have been over 120 miles and so was a good first step.  There was about a 30-mile section of the route that would be without water and food, but I could easily plan for that.  I wanted to find more back roads riding, but not so much that it would be a challenge to people who might not be used to covering long distances without access to the basics.  I stopped in Warren and began my journey home, but in reviewing maps later, realized getting around places like Warren and Youngstown on bike friendly roads would be a challenge.  State Route 7 runs from Lake Erie straight south to the Ohio River and then along the river a good portion of the way to Cincinnati but much of the portion I passed was 55 mph with a lot of traffic.  I’m hoping the parts along the Ohio River will not be so heavily traveled, but I have my doubts and will likely be looking for county roads that can get the job done.

This has been a good exercise for me.  By laying out the course, I am making it more real and doing the other things I’ll need to do to achieve my goals with ‘Tour Ohio’.  I need to get it past the idea stage…and this is the first, and most important step.  I’ll be approaching a bike store soon to talk about sponsorship, but need to have the course ironed out first.  Plan the work…work the plan.

Finally...101!

Sunday, January 20, 2013
Spring ended Sunday and so I returned to winter exercise pursuits.  It had been several days since I’d done the last Survival Workout and nearly reached the 100 mark for push-ups, but I’d put aside any attempt to break it to ride outside while the weather permitted.  It was in the 20’s now, so that wasn’t happening.

I began my push-ups with my feet anchored to the top fence rail next to my parked car.  I reached 50 thinking it was a good day and the 90’s were in sight.  At 90, my mind went to breaking 100, but I was slowing noticeably by 95.  When I completed 99, I wondered if, like during the previous workout, I’d not be able to lock it out.  On shaking arms, I let myself down and then pushed.  Wavering, I reached 100 and dropped again.  I managed 101, but didn’t even attempt another because I knew how that would end.  I unhooked my feet, stood, and let out a Rebel yell to let anyone in the park know that I’d just achieved my goal.  It was cold, early and miserable and I was alone.   Dakota took notice though, and brought me a stick to throw for her as a celebration.

With my calf still hurting from the run on Friday, I did nothing but upper body work for the remainder of the workout.  I managed 17 stations; a good number for upper body, and returned to the car exhausted, pumped, and pleased with myself.  I haven’t decided what I’ll do next.  I suppose I’ll keep doing the raised legs push-ups until maybe 125, though that could be another year.  I need something for the chest though, and it’s a nice challenge.

Survival Workout:  60 minutes

Training Heart Rate:  100-150 bpm.
Calories burned:  600

Three hours in the saddle...

Saturday, January 19, 2013

As predicted, the temperatures began to rise and by noon, it was hovering around 50.  I wore a long-sleeved cotton t-shirt under my cycling jersey and an extra pair of socks to start the ride, but was nervous that I’d get cold so I slipped gloves and a hat into my jersey pockets and hit the road for what I hoped would be a long ride.

It was extremely windy, as it always seems to be on unseasonably warm winter days.  I began riding into it because I didn’t want to face it at the end of the ride when I’d hoped to be tired.  I headed for my Pekin Road course, knowing I could go indefinitely in that direction.  I managed the first couple of hours feeling comfortable and strong with many thoughts about Lance and the thousands of hours he must have spent on a bike.  As I headed into my third hour of riding though, I started to experience all the aches that always come with that amount of time in the saddle.

I suppose I’ll just keep building up my time and hope that the discomfort will subside as I prepare for Tour Ohio.  I think the key will be stopping every couple of hours and spending some time just walking around and stretching my neck and shoulders.  I’m hoping to make the Tour something of a picturesque ride almost requiring me to walk around in areas where I’ll be taking pictures and logging data.  I won’t put in as many miles in a day if I follow such a routine, but I’ll be much more comfortable…which is never over-rated.

As I neared home, my feet were getting cold.  It was going on four and the temperature had probably dropped closer to forty than fifty.  I made my way through the park and covered the last three miles in moderate discomfort in my neck and shoulders.  My legs were strong though with no sign of cramping.  The trainer had kept me in excellent shape and the previous week with two outdoor rides hadn’t hurt either.  The wind made life fun because with all my planning, the final three miles were directly into it and it was blowing so hard that I found myself getting out of the saddle to maintain 11-12 mph on simple uphill’s.  I’m sure it made me a better person, though and of course I’m ashamed for cursing it as I rode. 

Bike duration: Three hours.

Training Heart Rate:  120 bpm.

Calories burned during workout:  2550.