John’s Ramblings

If you’ve ever had a chance to listen to TBTL with Luke Burbank (weeknights on KIRO-FM 97.3), he refers to his listeners as “the tens” (as opposed to the “dozens”, “hundreds”, “thousands”, etc.).  I think that there are about two folks that read this blog with any regularity, especially since I started bogging the blog with all this workout crap.  Oh, there’s the folks that stop by on occasion to see if I’m being interesting (no), the occasional relative (son, your auto insurance renewal is in the mail.  My condolences.), and at least one poor schmuck per day that is looking for “Bicycle Porn“, or new pads for his Giro Pneumo helmet.  I’m talking about you, “the two” loyal readers, who have been wondering if I’ve been sitting on the couch eating bon-bons the past couple of days.

No.

I rested my sore muscles on Monday.  My legs were still quite fatigued from Saturday’s workout and Sunday’s ride. No bon-bons were injured.

Tuesday, I did an abbreviated HIT session (6B).  I was shocked to see that I was “done” with the Individual Leg Training drills already.  Just when you start getting really good at them, they disappear from the workout.  Curse you, Arnie Baker! (just kidding, Dr. Baker.  We’re cool.  I’m just tryin’ to be funny).  I had some time (and fatigue) constraints, so I bailed on the session after the 30 minutes of standing/surges.  I have a feeling that the rest of the program may have to adapt a bit, as I try to squeeze in more outdoor miles.  We’ll see how it goes.

Wednesday is the new bat-time, bat-channel for my weekly workout with Luka at Hocevar Performance Gym in Renton.  Training partner Lee needs her Saturday mornings free for Bugs Bunny cartoons (swim meets and triathlons… I’ll do the Bugs Bunny watchin’ around here!).  I think this will free up my weekends for some riding and home-stuff that has been suffering lately.  But I digress…

So, the workout starts at 8:30 p.m., an hour when I’m usually contemplating putting on my Elmer Fudd P.J.’s and curling up with a good book, or watching Alton Brown smoke a salmon with a cardboard box, hotplate, and pencil shavings.  I ate dinner around 6:45 (this will be earlier next week… no, I didn’t hurl, but it was kinda touch and go there for a minute), and headed to Renton around 8.  I decided to wear my Heart Rate Monitor so you could see the carnage (click to zoom).

Warm-ups, then a kettlebell complex (double swings, rows, squats, presses, reverse lunges, ouch), then jumping and wind-sprints.  I decided to “race” Lee on the second set of sprints, which is the point where I hit the 170 on the HRM, and almost tossed the stir-fry.  We finished in a push-up/plank position facing each other, and alternately slapping hands (R to R, L to L) while stabilizing our core.  Deceptively hard.

Came home, showered, watched the weather on the tube, and I was asleep by 10:30.  Slept like a rock, too.

Update: just noticed this bruising this morning:

Failure of my kettlebell clean technique, probably as I was getting more and more fatigued during the kettlebell complex. The bruising isn’t too deep, so I should be good-to-go in a day or so.

Tags: Arnie Baker, Cycling, exercise, High Intensity Training, hocevar performance, kettlebell, spinning, weight loss, workout

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