Posts Tagged ‘workout


Workout Wednesday


This week starts year two for Team Aspen Gym Rats. Last year our of 3000+ teams we came in 19th for activity hours. This year we gained a few members and look to crush that goal. Now the website was a lot better last year, still a few bugs to fix, but ready to track all those active minutes!

Let’s Go Rats!!


Week of the 5K’s

This past week I have ran more miles than ever. From Sunday to Saturday I ran 4- 5K’s (28:37 to my quickest one of 25:52) and I ran 1 Mile before cycling class on Saturday (7:26 not my fastest, but one of them). Total of 10 miles in a week and my legs felt pretty solid. With the weather warming up now (hopefully for good) I am looking to get some miles outside in because everyone can admit treadmills are BORING! I plan to in the next few months to head out to Palo, IA where the Triathlon is and do some practice runs to work on the course and get my times quicker. Last year I had a goal to finish my first Triathlon in under 2 hours, which I did at 1:40:13 as the official time. Now I got a time to beat… 

Swimming:11:29 (like to get it under 11 minutes)
Transition 1: 3:40 (think it took me too much time to get the damn wet-suit off, so plan to practice this to get it under 3 minutes…one thing to remember this year is after I swim to run to bike even though I am tried I need to hustle more)
Bike: 53:28 (I know I can get this time under, I didn’t factor in the wind and I went slower than I usually can so I could save my legs for the run, but after doing it I felt I could have gone faster)
Transition 2: 2:31 (I was pretty quick at this, but still think I could be a little faster ad getting the shoes changed.)
Run: 29:03 (I think now that I have gotten a time under 26 minutes I can get this down as well. My overall pace was kind of slow and I think the last miles I could have went balls to the wall and just finished. 

I think if I can shaved off the seconds to minutes I have above I would like to try and finish under 1:30:00. One thing I will consider is my bike placement, I will try to have my stuff on the outside for let fight with the crowd of getting my bike. Maybe have it closer to the swimming part since it took me longer to get to my bike last year.

I am ready for this year, have better and bigger goals to accomplish! 






This year I feel that I need to kick it not into high gear, but EXPLOSIVE gear. I have done it again…NOT sure how it happens (would like to think it’s muscle) but I was 200 in Jan-2013 and now Jan-2014 I am at 204. Funny thing is I was down to like 183 lbs back in July. My goal is to get to 170 lbs before my 2nd Triathlon. I have taken some eating habits as necessary steps for this goal. 1st. I have continued to give up sweets (candy, cookies, cake, etc…) the only sweet all of last year I allowed myself was 3 things…A. Frozen Yogurt (with fruit on top), B. Plain Vanilla ice cream, and C. Dark Chocolate covered almonds. This year I have continued this trend, except I am adding PIE back to the table, because honestly, last year on RAGBRAI I didn’t have one slice and usually I have 1-2 per day. So…PIE is back on the table, but everything else I will continue to go without. 2nd. I have decided to go ALL year without fried food (tenderloins, fries, fried green beans, fries pickles, fried..ANYTHING) **Except I don’t count chips, some people say those are fried too…but I mean more like deep battered and fried food or aka BAR food** It has only been 21 days, and so far so good on the fried food, but the struggle will be when the BAR HOP Bicycle Part Rides start happening… Well, got off topic there, but the 3rd thing I will do to get more out of my exercise is by adding Two-A-Days to my workout routine. I have started a new lifting schedule of Mon/Wed I do Upper Body Lifts and Tues/Thurs I do lower body lifts. I am liking the routine. The Friday I do my cycling class with an instructor that KICKS MY ASS each time, Saturday I do Cycling class or just cardio, and Sundays I try to get in a Triathlon at the gym (Run/Bike/Swim). Now I will be adding some more running and swimming to my schedule. I will go back Tues/Thurs to run some at least 1-3 miles and then swim 10-15-20 laps. Wednesday I will go to Cycling class and get my ass kicked some more! I think the added cardio will help.

Overall the number 1 thing I need to do is Binge….Eating. I have a small problem when I am home, bored, watching TV of eating pointless snacks (some maybe healthy) but I eat 2-3 snacks mainly because I am bored. THIS IS A MUST QUIT for me…I need to stop this and get into finding an activity to do when I get snack hungry. (Advice? Tips? Comments? are always welcome!)  

HAHA I Saw this…Maybe this should be my Motivation Poster! 



The L.A. 5K

So I will be missing out on my workout routine when we go to L.A. this week. We are going Thursday-Sunday. BUT as I like to make sure there is a workout room at the hotel. They do have a treadmill, so the plan is to either run 3.1 miles on the Treadmill or maybe find a running spot outside to run a 5k for my Triathlon Training Purposes… Also being by the ocean, I will definitively get a swim in the outdoors water! But I will miss out on my Thursday lifts, Fri/Sat cycling classes and my Backwards Tri Training on Sunday, but I am determined to make sure I get some good cardio in while i’m on vacation! Maybe ever have to stop by Muscle Beach for a quick workout LOL



New Workout…

This week I started a new workout routine. It’s a 4 day split, 2 days Upper Body and 2 days Lower Body. Then on the weekends I will focus mainly on cardio (run, bike, swim etc…) Today I did some squats, lunges and dead-lifts (haven’t done those in a looooong time. Safe to say my legs are burning still and will be burning tomorrow. I have also been counting my miles running, if I can do at-least a mile a day (more on the weekends) I am hoping to have over 200 miles by my second Triathlon (June 1st). I added a new page to my for mile tracker. 



To Do List….in the blogging world

I haven’t been keeping up with one of my New Year Resolutions, and that’s the blog more. I have to catch up on a few different topics:

1. TV Show Reviews: Rescue Me
2. Book Reviews: Lone Wolf, Lost (3 book series), and the 2 books I need to read for December to reach my goal of a book a month in 2013. So far I have read 9 books, half way through my 10th and will read 2 in December (one for Book Pub and one for fun)
3. Update on my workout/training through 2013.

Its been a solid year so far so let’s end it with a bang.

Tune multiple posts to come this month!


40 Days…well in 4 days…(Comment Please!!)

My first ever triathlon is in 40 days. This coming Monday. I am only down 8 pounds and was hoping to be at 170 by the TRI, and I’m currently at 192. I will be happy if I can weigh in at 180 the day of.

I am thinking of changing my diet for the next 40 days. I am going to cut out bread and fried food. I think the only hard part will be for my wife who cooks us dinner and not making bread stuff. Also the occasional drunken night out ordering fried food and a pizza at 2am will be a little hard. Anyways its my plan to do.

Now WordPress followers and friends, I need to replace my lunch. Each day I eat the same meal. Usually a jelly sandwich (need a substitute for that), 100 calorie cracker, light yogurt, 100 calorie pack of almonds/walnuts, and then a fruit and vegetable. Fruits usually consists of either an apple, clementine, pear, peach and the veggie consists of a while red pepper, carrots or a cucumber. Most of lunch is fine, just need to replace the bread…IDEAS???

Also I work part time at the YMCA day Carr so I get free breakfast, which is usually toast, pancakes, waffles, bagel, or cereal…What can I replace breakfast with?

Any suggestions are appreciated!


A Few days in ONE post…


So I forgot to do my Friday Flashback. Let’s take a stroll back to the triple 7’s (07-07-07) This was my (girlfriend at the time) and my 3 year anniversary. I planed a trip to Chicago. I lied and say my Aunt won 2 tickets to a dinner cruise, so she wouldn’t wonder why I purchased these tickets. The surprise all most got spoiled a few times. The night before we were at Uptown Friday Nights listening to a band, and she went up to my Aunt to thank her for the tickets, and my aunt was like “what tickets…oh… ya Those tickets”. Then on our way to Chicago her dad sent he a congrats text (was supposed to send it to me) but mistakenly sent it to her. Luckily he just got a phone and was testing the picture sharing texts, so was able to play it off that way. The day was great, sight seeing,shopping and the dinner cruise. During the cruise I waited for her to go to the restroom  ran up to request a anniversary dance and gave him my camera to video tape it. Funny thing was that she thought I was drunk when I was talking to her, but I proposed…and she did say Yes (otherwise I probably wouldn’t be writing about this). It was one of my greatest nights and probably why we like to go to Chicago a lot. It also ended with fireworks which were perfect since she realized she liked me on the 4th of July back in 2004. 



Saturday night/Early Sunday morning

I got an e-mail about Harley (our Foster dog) that there was some people interested in him. We have only had him a week, and would have thought we would have had him longer than that. It made the wife and I realize that we weren’t ready to give him up. We are what they call “Failed Fosters” as in that moment we decided to adopt him. He gets along with Murphy (most of the time) and even in the short week that we have had him he has became part of our family. So please Welcome our newest member of the family, Harley!




This morning I woke up 15 minute later than I usually do for the gym. I hurried my way out the door to get to the gym. I got in a very vigorous 10 minute warm up on the Elliptical, and then did my chest lifts. I wasn’t sure if it was the being “late” than made me bust my ass, but it was a great workout. I need to kick it into gear as well, I have about 47 days until my triathlon. I need to start working on my running outdoors and hopefully by May I can do a swim at the beach to get used to colder water and the dark gross water as well. I did get in 20 miles on the bike and I just hope the day of the Tri there is no WIND! 

That pretty much sums up the weekend! 


Few new things over the past few days

For starters, let’s say the Melissa and I are now foster parents to this sweet little beagle named Harley. He is up for adoption, so please contact me if interested. 



Next, the gym has failed me…and I have failed the gym. I went to the gym Tuesday morning at 4:45 AM, there was about 20-30 cars in the parking lot, but the building lights were off. I waited until 5:15 and by that time I wouldn’t have time to get in my workout so I headed home. I did however get back to the gym that afternoon for a 2 mile run, Biceps/Triceps/Abs lifting and a 15 minute swim. Then this morning I had my alarm set for 4:30 like usual and woke up at 5:15 AM, so I failed to make it to the gym this morning. Good news is that Wednesdays are already 2-a-days so I already planned to go back at 5:00 PM tonight for a few mile run, and a 45 minute kick-ass cycling class. 

Few quick updates…I am 52 days away from my first Triathlon  so hopefully I can get outside more soon with running, biking, and hopefully some swimming. 



Workouts, Coaches, Basketball and…Miss America

Well Yesterday was a LONG day. I had a fundraiser for my work that is a long tiring event, the positives from the event were

1. We made money for the program
2. I got to get my photo with Kirk Ferentz (Also got to have a conversation, where usually there isn’t a lot of time for conversation. 
3. I got to meet and get my photo with Miss America. 



Then after the event was over I got to quickly clean up and get back home to watch the last half of the Iowa Basketball game, which they WON and now will be playing in the NIT Championship! I know it’s only the NIT, but winning the NIT is better than losing first round in the NCAA Tournament…GO HAWKS!!

Best part of it all is that even though I go to to bed LATE, I was still able to get up at 4:30 AM for my workout. I am getting back into the groove of my AM workouts which are very nice so I can have time at home to relax with my wife, my dog, watch TV, or like tonight go back to the gym for a second workout with the Cycling Class!

Only regret of last night is that I didn’t give Miss America a “I Partied With BAD BOBBY” Bracelet! LOL

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October 2020