Base Mile Blast 2013
It’s time for the Strava Run 2013 Base Mile Blast. The goal: Run as many miles as you can in January. Challenge accepted.
Strava Run 2013 Base Mile Blast
Posts Tagged ‘Fitness’
Hara Hachi Bu
Several years ago I read an excellent book published by National Geographic called The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest. In the book, Explorer Dan Buettner describes nine habits to living longer, healthier lives.
This Thanksgiving, I’m putting into practice the concept of hara hachi bu, a Confucian teaching that instructs people to eat until they are 80 percent full. Excessive shopping, eating, and other gluttonous activities seem contrary to the idea of giving thanks for what we have, no? I prefer good food and conversation, in moderation, with those that matter most. Happy Thanksgiving.
55th Annual Mackinac Bridge Walk.
Here are some photographs from the 55th Annual Mackinac Bridge Walk. This was our first time participating in the annual five mile walk. Despite the crowds, the walk across the bridge at sunrise was beautiful!
Recommendations from our itinerary:
- Eat at Legs Inn in Cross Village. It might be the best Polish restaurant in the state.
- Stay at Wilderness State Park. Campsites are next to the Lake Michigan shoreline and the location is a short drive to the Mackinac Bridge and Sturgeon Bay.
The 2012 Bridge Walk with Dharma
The 2012 Mackinac Bridge Walk
The 2012 Mackinac Bridge Walk
One Day Ride Across Michigan
On Saturday I completed my first One Day Ride Across Michigan (ODRAM). The ride started near the Lake Michigan coast in Montague and traversed the state to the Lake Huron coast in Bay City. The self-supported ride was approximately 150 miles, which now marks the farthest I’ve ridden in one day. Bring on the randonneuring!
The weather was perfect for the long ride; sunny skies and temps in the mid-70s. Big love to Dharma for providing S.A.G. along the route. We’d meet up every 25-30 miles along the course. Since I was riding solo, it was nice to have breaks to stop, talk, and refill on water and nutrition.
Although the ride was big fun, I’m not sure that I’ll do it again soon. I’ve been reading about several multi-day rides through various states, including Wisconsin, Ohio, Florida, and Michigan (DALMAC!). I think these are higher priorities for now. Also, I might squeeze in one more century ride before the end of the fall. We’ll see where things go…
ODRAM Route
ODRAM Garmin Data
Rest stop at 55 miles!
The finish!
Mad Anthony River Rally Century Ride
Last weekend I participated in the Mad Anthony River Rally century ride. This was my first time riding in Ohio. All in all, it was a fun event. There were a few hundred riders, good weather, decent support, and a scenic route. The course was incredibly flat, but the headwinds for approximately twenty miles were a real pain. In fact, my only complaint is that the pancake breakfast at mile 17 was poorly marked; I completely missed it!
The M.A.R.R. ride was my first century of the year and only the second I’ve ever completed. Next weekend I’m scheduled to ride the One Day Ride Across Michigan (ODRAM). That’s 150 miles from Lake Michigan to Lake Huron. Big fun!
M.A.R.R. Route
M.A.R.R. Ride Data
Ride+Strava
I just finished my first bike ride of the year. It felt good to be back in the saddle. I recently learned of a new iPhone application for tracking rides and analyzing performance, so I decided to tested out on this ride. The app is called Strava. In short, Strava helps log rides and runs while adding a social element that allows one to share, compare, and compete with others. The app worked well on my first ride. Additionally, it offers a clean and intuitive interface. So, if you run or ride, look me up on Strava. Oh, be prepared to compete!
Check out these pix of the app:
First ride of the season.
Elevation
Workouts by month
Climbing Detroit
Last Sunday, three colleagues and I participated in the Fight for Air Climb Detroit. Despite injuries and minimal training, we all managed to climb the 70 floors (1000+ steps) without too much strain. My finishing time was 18:10. It was a great event and we managed to raise $435 to support the American Lung Association. Thanks to those who generously contributed to support our effort.
Team AANM
The tower we climbed at the Ren Cen
Water break.
One more floor...
The 2012 Fight for Air Climb in Detroit
On March 4, some colleagues and I will participate in the 2012 Fight for Air Climb in Detroit. The event will take place at the Renaissance Center, which I was surprised to learn is the tallest building in Michigan. The timed climb will cover 70 flights of stairs for a total of 1,035 steps! Sounds serious, no?
I’m really looking forward to this “vertical road race.” The Fight for Air Climb is a sporting event that serves as a fundraiser for the American Lung Association. So, in addition to getting some good exercise, we can raise funds to support important research, advocacy and education towards beating lung disease. Also, it’s a great team building exercise. I only wish we could recruit more of our colleagues!
If you’re so inclined, you can support our team by making a donation here. No amount is too small (or too big!). I thank you in advance for your support!
2012 Fight For Air Climb in Detroit
CrossFit: Month One
I just completed my first month of CrossFit. Below is a summary of the Workouts of the Day (WOD). On average, I worked out three times per week. Occasionally, due to conflicts with my schedule, I attended only two sessions per week. The summary below does not include other forms of training that have taken place over the past month, including running and spinning workouts. On a final note, I did not include the warmup routines in the pictures of the workouts. Generally, the warmup included: 200 meters rowing, 10 air squats, 10 push-ups, 10 lunges, 5 pull-ups, 5 PVC arm rolls; as many sets as possible for 8 minutes.
October 21, 2011 CrossFit WOD
October 24, 2011 CrossFit WOD
October 26, 2011 CrossFit WOD
October 31, 2011 CrossFit WOD
November 2, 2011 CrossFit WOD
November 7, 2011 CrossFit WOD
Timed results from the November 7, 2011 CrossFit WOD
November 9, 2011 CrossFit WOD
Saturday, November 12, 2011 | WOD: “Nicole”
Goal: AMRAP (As Many Rounds as Possible) in 20 Minutes:
Run 400m
Max Rep Pull-ups
Score total number of pull-ups and rounds completed.
Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar and touch the ground. Chin should clear the bar and there should be full range of motion. Touching the ground terminates the round and you must run 400m. This is the “penalty”. Re-gripping is allowed provided you do not touch the ground. Goal is to perform the highest amount of pull-ups you can in 20 minutes.
Final score: 39 pull-ups
Workout of the Day (WOD) for November 14, 2011
Workout of the Day (WOD) for November 16, 2011
Workout of the Day (WOD) for November 18, 2011
Wake up. CrossFit.
This morning I participated in my first CrossFit workout. I rolled out of bed around 5:15 a.m. to get to the gym for the 6:00 a.m. workout of the day (WOD) at Joust Strength + Fitness. It was intense! Our instructor led us through a one-hour program that had my muscles burning. My first workout was complimentary and I thoroughly enjoyed the training. I’m signing up later today for a one-month unlimited pass, which is good for CrossFit, kettlebell, weightlifting and cycling classes. I’m committed to at least three months of training at Joust. My primary goals are to lower my body fat percentage and increase muscle mass. Consider this my public declaration. You can hold me accountable.
Here’s an overview of today’s WOD:
Warmup:
Run 400m
150 Jump rope
30 Squats
20 Push-ups
Pistol squats
Workout 1 (21 x 15 x 9):
Front squats
Pull-ups
Ring dips
Workout 2 (As many reps as possible):
250m Row
15 Leg lifts
20 Plank jacks
25 Kettlebell sit-ups