2009-11-30 (Monday)

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Nov 302009
 

This was a day off from training for me. However, I did have my first appointment with Michael Florida at the Institute of Eating Management over on Woodway on the west side of Houston.

This was a really interesting meeting. After filling out some paperwork, Michael interviewed me to find out what my goals were, took some measurements, give me a rundown on some not-so-obvious things to look for in food labeling, and set me up with a nutrition plan to follow for the next couple of weeks. I’m going to put in about 5 lbs of muscle and lose a little more than that amount in fat to optimize power and performance for my various endurance events.

Should be interesting and I’m very excited about getting to work with Michael.

2009-11-28 (Saturday)

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Nov 292009
 

Triathlon Training – day 62

Run – 30 km + 2 miles Our Kingwood Fit running group had a 30 km (18.6 mi) run scheduled for this morning at 07:00. Coach Kt had assigned me a 20 mi run today. So I decided to do the Kingwood Fit run and just add on a couple miles at the end. The weather was great and we had visitors from the Woodlands Fit club running with us. All went well except that I somehow manage to stop the timer on my Garmin Forerunner 305 for a significant part of the event so my recorded times and distances are whacked. For example, you can see from the recorded track that, apparently, I can run on water!

Glowarama Illuminated Art Car Parade

Mikie surprised me with V.I.P. tickets that gave us access to a party upstairs at the George R. Brown convention center. There was food and drinks and we could watch all of the festivities from a large balcony. There was a light show set to music that was projected on the side of the convention center above us and on both sides.

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2009-11-27 (Black Friday)

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Nov 272009
 

Triathlon Training – day 61

Well I was scheduled to do the spinning class at the 24-hour Lifetime Fitness in Atascocita, TX this morning. When I got there at about 04:50 the parking lot was surprisingly empty. Turns out they were actually closed and wouldn’t be open until 06:00. Bummer. Have to fit in the bike workout somewhere later today.

Strength Training – NROL Strength 1/B (#1) Did this one during lunch at Bally’s. Details Duration: 00:49 Sets: 1. FreeMotion Chest: 6/80, 1/100, 6/80, 1/110, 70/10 2. BB bent-over row: 4/135, 1/185, 6/125, 1/175, 10/115 Alternating Sets: 3. close-grip lat pulldown: 8/120, 8/140 4. DB shoulder press: 6/35, 6/35 5. lower-body Russian twist: 10ES/BW, 10ES/BW

2009-11-26 (Thursday)

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Nov 272009
 

Happy Thanskgiving Everybody!

Had a lovely, laid-back day today. Didn’t do any training.

Notice from Amazon Web Services

Got an email from the nice folks that run Amazon Web Services. The email was giving me notice that one of our running EC2 instances in the Amazon cloud is going to be taken down for maintenance on Dec 3.

I thought it was great that they are actually giving you advance notice like that. Gives me time to bring up another instance and move everything off that one at my leisure. Sweet!

2009-11-25 (Wednesday)

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Nov 252009
 

Triathlon Training – day 59

Running – Track Workout Description warm up 800-1200; then run 6 x 1600 at tempo with 2:00 endurance between each; 1200 cool down Details Duration: 01:29 Distance: 8.37 Did this workout at the Atascocita HIgh School track. I had tried going to Humble High School first, as it is much closer to home, but there was a bunch of outdoor construction activity going on.

2009-11-24 (Tuesday)

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Nov 242009
 

OK, starting to feel better.

Triathlon Training – day 58

Strength Training – Lower Back and Legs Details Warm-Up: 10 minutes on Elliptical Workout: 45 minutes Stretch: 5 minutes Sets: 1. dead lift: 155x10; 175x10; 195x10 2. leg extension (cybex): 100x10; 110x10; 120x10 3. back extension (cybex): 115x12; 130x15; 150x11 4. lunges, BB: 95x10ES; 115x10; 130x10 5. calf raise, standing (LifeFitness): 115x30; 135x16; 155x17

Masters Swim Class

Just two of us at class tonight. We had a substitute coach (Kt is in Yellowstone). Good class though. I got there 15 minutes early and had swam 700 m by the time class started. So I skipped the 300 m of warm-ups and went straight into the rest of the scheduled workout. Total distance was 3600 m.

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