Spin

I did the morning spin class today. My heart rate was 110-130. I wasn't really pressing it. My chest still hurts this morning, but is not too affected by cycling. i cancelled from my evening spin on account of fatigue.

Return of Bill Russell

I came out of a 15 year retirement and played basketball today -- a one hour game on the center court at the Hartford Civic Center. AMR Hartford played AMR Waterbury. AMR has the ambulance contract for the Civic center so they were able to get court time for us. I sit here with a black eye, bent pinky and likely bruised ribs. We lost a close game. I was quite fit as far as running the court, but the loss of 15 pounds from my old playing weight showed under the boards. Everytime I got the ball down low, the defense collapsed on me, and I kept getting crunched. Still I scored over 20 points, most of the shots were from down low. Several were hustle followups to teammates missed breakaway or blocked layups. I only took one outside shot which I swished from about 14 feet out. I was 1 for 4 at the foul line. I was pleased with my hustle, including going flying over two rows of chairs to save a ball going out of bounds. Early in the game a bullshaped opponent put his shoulder right into my chest as I defended him. I didn't come out of the game, but I could feel it. I don't know where the black eye or bent pinky came from. On defense I blocked a couple shots, and grabbed a share of rebounds, although it was often me and three opponents going up at the same time. I had a few near length of the open court dribbles - a couple of which ended in turnovers. Had a few assists, including one nice one where I went up to shoot, and then defenders all attacked me, I saw a teammate break open and dished it to him under the basket for an easy two.

It was funny, playing the game, I never even really stopped to think, here I am playing on center court in a 12,000 seat or whatever collisuem. I was just playing basketball. i suppose if the seats had been filled, it would have felt different. Our attendence was probably 20 not counting players.

I don't know if I would play again next year. While it was a lot of fun, I have old bones and don't take the hits like I used to.

Fitness Spin

i did the Fitness Spin class this morning with the main instructor and it was an awesome class. i got my heart rate up to 164 ( and this I noticed after my final climb, so it likely was higher during the climb. very realistic bikes, really feels like riding. I will note my average and maximum watts (134) and (538) and improve on them as i figure the bikes out and work on my pedaling.

Basically we did a 40 minute ride, four loops of flat(2 minutes), climb (3), flat (4)and steep climb (1). Cadence of 90-100 for the flats, 60-70 for the climb and an allout 60 for the steep climb).

Fitness Continum Spin/Integrative Strength/Spin

Got up at 5 to go to the 5:45 Spin at Fitness Continum. They feature the bikes with watt and cadence meters. The i spun for 53 minutes and did 15 miles. The workout was largely based on cadence. The watts were a bit of a novelty. i guess the thing will be to get a sense of how many I put out and see if I can increase them. My heart rate this morning was odd. I was at 120 almost right away and got up to 160 during the workout. I don't know if it was the time of day, the warmer environment (Windy Trails is cold), the quality of the workout or if I am dehydrated and overtrained.

Went to Integrative Strength. Good thing it was only 45 minutes.

Then on to WT Spin. Again, much lower heart rate. 100-120. It may have just been because I was tired.

Integrative Strength/Spin

Did the Integrative Strength class this morning. Again, good for me for going. The class is hard. I end up doing girl pushups.

Checked out a new spin place with fancy computer power bikes that may help improve my cycling so I will try to add one or two of those a week.

Tonight I did my regular spin and I was tired. heart rate was around 120 most of the time. I couldn't work hard enough to get it higher. I was down to 90 after three minutes.

Weights

Did some upper body work down in the basement. very hard to replicate the class intensity.

Spin Class

Did the class tonight. Got my heart rate up to 140, but most of the time my heart rate was 120. I was trying to work hard. At the end I was at 130 and three minutes later it was 100. Our hand pulse numbers were 23 and 17/18.

Integrative Strength/Spin

Got up and drove through the snow. I guess I am addicted, although I still don't enjoy the class. I am thinking i should only do the strength once a week and try to do the playground twice, doing my own strength sessions at the gymn.

Then I did spin class tonight. I wore a heart rate monitor. My heart rate was 116-124 for most of the class, and then 88 three minutes after. My leg started bothering me, I think because I did so many squats this morning.

Playground Extreme

Was up early to go to the workout. I am starting to enjoy it more, although today I may have hurt my thumb. One of the stations you swing twice (on a swing), jumping off the swing, and then punching a bag four times. I got a little overaggressive in my swings, and my thumb hurts now. I am icing it. It isn't broken, just sore. I definately feel like I am getting in better shape. My goal is to link these workouts with a second workout, either lifting heavy or running/biking.

Integrative strength/Spin Class

Did a back to back this evening. Made it okay, but we'll see how I am feeling tomorrow. i need a hot shower and some shut-eye. Stpped at texas roadhouse barbeque on the way home.

Spin Class

Did the spin class tonight, but not the strength training. My leg felt fine while spinning, but hurt after.

Run/Bike/Swim

Got off work early, stopped at the gymn, ran an 8:00 mile on the treadmill, then did some stretches and dumbell exercises on the balance ball, biked 6.5 miles on the machine, and then swam around 750 yards. Great to get an unexpected workout in.

Balance

Recorded a 5:02 on left foot. Best right foot was 2:20.

Playground Fitness

In bed at 7:03. At the gymn at 7:12 for a 7:15 start. My feeling is if I don't go, if I miss a class, then I won't ever come back.

Today was both easy and hard. It was hard because I am still down some weight from my Tuesday 8 pound GI weight loss, still a little light-headed. It was easy because I am pacing myself better, plus some of the stations today allowed for more rest. example, jumping on one leg in the trampoline. For me, I would kill myself, so I just balanced on one leg.

I'd like to get so I am fit enough that I can do the playground class and have it be a general exercise, limber balance, agility for the whole body without completely killing me for another workout.

Tuesday morning I have the strength class, and spin at night. Will I try both?

Spin Class

Did my first spin class of the year. It was a breeze compared to the fitness classes. I am going to try to go twice a week. The question will be whether or not I will be able to double up with the workouts or not. The only hard part tonight was when ROCK in the USA came on and we had to go up then down on each of the R's. We did lots of long standing climbs. Maybe I should have tightened my wheel a little more and made it harder. It is a great class with an excellent instructor. most of the people in the class were in the sclass with me last year.

Integrative Strength

Got up in the cold at 5:00 to go to class. It was hard today. The ab part is particularly painful for me, laying on your back, trying to lift your but in the air while also reaching up to touch your legs. My left leg hurt afterwards. It is a nagging injury. I think it is the IT band, but it could be a liagament. Not sure. Later in the day, i was sick with a fever and GI issues. Getting worn down.

2012 Goals

Off Season goals

Be Stronger, Go Faster and Farther

January through March
Strength, Flexibilty, Balance
Spin Classes
Healthy Eating

Run a Sub 27 minute 5K on treadmill
Do a 2 Mile Swim

April and May
Long Bikes
Fast 5Ks

5K Record
50 Mile Bike

June and July
Sprint Triathlons

Beat Terramugus Time

August and September
Olympic Tris
Distance Swims

3 Mile Swim
Beat Litchfield Time

October
Hartford Half Marathon

Beat Hartford Time

November and December
Rest and Strength Training

Balance

Left foot :3:04 and then later 4:01. Whoo-hop! Right leg was 2:40 and 1:40. I did the 4 minute standing in the wind on a slight incline with my hands in my pockets.