JTNORTON.COM

KeepN Up! 91 – 120 days

Last update 12-29-2020 – (edits 1-18-2021) Have closed out 90 days and holy crap what a ride it was and I’m still loving it all!


Chapter 1: 21 Day Self Goal 01-30 / Chapter 2: Bike on 30-60 / Chapter 3: Keep On KeepN 61-90 / Chapter 4: KeepN Up! 91–120, Chapter 5: PushN On 120–150 / Chapter 6: TryN and Still Flyin 150-180 / Chapter 7: DropBars and BookN it! 180-210 / Chapter 8: Switching Gears 210-240 /


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Chapter 3: KeepN Up! 91 – 120 days


Still on my Hybrid Versa Speed

Riding: Tuesday / Friday / Saturday: Minimum 22 miles (35.4km) per routine using the same start and endpoint. The weekends are my have fun days, and if I head out to an event, I’ll find a new location, going out, and coming back home. These are not part of routines, so I do not push these rides. I go and enjoy the ride but always go well beyond my daily quota.

As far as my ride routine days go, I don’t stop peddling and low gear the downhill sections. I do not use them to coast, speed up, or take a break. The uphill sections are where I “ease up” since I can’t think of a better word for it at the moment. I want to control my entire routine, but some routes are harder than most because the hills can get pretty big, especially in places like Maryland, Virginia, Kentucky, and even a local trail over here in Clermont with some decent-sized hills.

Walking data: every day (9000k steps) These are not daily totals; I start and stop the app at the park location. minimum 9,000 steps with weights / 13,000 without weights. These walks immediately follow my bike ride or run. Weighted: = 8 lbs (3.6 kg weight) right arm / 8 lbs (3.6 kg left arm) unweighted are usually rest day walks.

Run/Jog data: Monday and Thursday (yes, it’s a non-stop run) 10 miles per routine. I’m not worried about the time; I’m just getting them done. I still record all the run data. I’m just not picky about the kind of numbers I get. The extra thing done with this routine is that a speed increase to two minutes intervals, depending on weather conditions or the route. I begin doing them at split 3 because my body settles into the routine nicely at this point. When the air is super thick or dealing with larger hills, I only do a one-minute increase, and no matter what, I only do one per split. If my routine gets off the pace or is out of focus, I will not increase. – 22 Benefits of Jogging I eat a small meal for energy and have a little water. I also make sure to use the bathroom. If you’re any kind of regular runner, YOU already KNOW what I’m talking about.

Kayaking: I can not do this until my doctor signs off on my broken collar bone; that 2nd follow-up is on Feb 5th. I broke it on 10-14-2020 during a bike ride. It is healing up well, but I still have limitations on what I can do.


* On 12-2-2020, I added to my routine in the mornings. I get up at 4:30, so at 5 am, I’m doing a set of exercises for 15 minutes. Once completed, it will give my body time to relax a bit before I head out to do my run or bike ride.

** Update on 12-10-2020 morning exercise time increased to 30 minutes.

*** Increased walk weight to 12-13-2020: 8 lbs / 3.6 kg weight right arm & 8 lbs 3.36 kg left arm.

**** routine adjustment 12-15-2020, bumped up the mileage of bike ride preparing to bump up run mileage. Added 2nd rest day for recovery. My morning exercise routine is nothing super strenuous that is why I do not drop it on the rest day. When I get better and more advanced with it, I will drop them on my rest days.

**** 12-25-2020 routine modification I have dropped the weighted walks from run days and shifted exercise time to follow the runs.


March 2021 Please donate a help me hit the mark. Click here for my PFC page.

Monday Run (10 miles) + Exercise (30 min)
Tuesday Exercise (30 min) + Ride (22 miles) + Walk (9k steps)
Wednesday Exercise (30 min) + no weight Walk + Rest Day
Thursday Run (10 miles) + Exercise (30 min)
Friday Exercise (30 min) + Ride (22 miles) + Walk (9k steps)
Saturday Exercise (30 min) + Easy Ride + Walk (9k steps)
Sunday Exercise (30 min) + no weight Walk Rest Day


DAY 121 12-28-2020 next Chapter 5 .. PushN On! 120-150 click here


DAY 120 12-27-2020 (Rest Day) Rest Day Fast Walk Data: Steps: 15980 / Kcal: 785.8 / Distance: 8.33 miles (13.4km) Weighted: No : Temp 39F / 3.8C / Wind 4mph 6.4 kph – Humidity 73%

Was a nice day for a walk.

DAY 119 12-26-2020 (Easy Bike Ride and helping with a family photo for Andie Rawlings) I will not do a weighted walk today to make it an easier day and give my body some rest. Bike Ride Lake Apopka North Shore: Just out for a ride and the only thing I try to do is keep my heart over 125BPM. The average was 129bpm Pushing: NO. Temp 42F / 5.5C / Wind 9mph 14.4 kph – Humidity 47% Miles: 31.88 miles (37km) Weighted: No Duration: 2:33:11 AVG Speed: 12.4mph / 19.9 kph Max Speed: 19.1 mph / 30.9kph
Calories: 1655.0 Elevation Loss: 160.8 Gain: 159.4/ Avg Pace: 4:49 min/mi/km

Animals are seen this time around: Cardinal, numerous Osprey, Otter, two Bobcats, Kingfisher, snowy egret, great egret, great blue heron, Anhinga, three Red-Shouldered hawks, Coots, Moorhen, humans, Redwing blackbird, and some American crows.

Started at bottom right

DAY 118 12-25-2020 (Merry Christmas – Rest day) Fast Walk Data: (Min 9,000k steps weighted) Steps: 13502 / Kcal: 698 / Distance: 8.33 miles (13.4km) Weighted: YES: 8 lbs / 3.6 kg right arm & 8 lbs 3.6 kg left arm.

This was a good choice in one way because it helped me think things out today. Just between you and me, I’m not a big fan of this holiday anyhow and needed the time alone. On the other hand, routine-wise, I should not have done this one. Yesterday was a bit too much even though the run was ok; I should not have done the weighted follow-up walk. Sometimes things happen for a reason, like my broken collarbone, and it leads to a better place and teaches you a lesson or two that helps you grow stronger. As the weighted walk progressed, it was clear about halfway that I was drained from yesterday but pushed on through the routine anyway. You have to be honest with yourself and define goals but be willing to adjust for them. You need to research and make sure you’re doing it right. There is no magic pill if you want long term success; you just have to keep at it. I will continue to adjust my routine and do my best to make it effective for my goals. The walk was a messy one only because the storms that rolled through last night played hell on the local trail, and there was crap lying everywhere. A fallen tree completely blocked even one area, but it should be easy enough for them to clear. It made for an interesting trip, so that I will say that anyway. lol

mother nature adding speed bumps

Again, keep in mind this is something I wanted for myself, like anything you want, YOU must decide that YOU want it. If you’re doing it for someone else or because you’re trying to be like someone else, failure is coming for you. I’m not saying don’t look up to others for inspiration like The Rock, Huge Jackman, your kids, spouse, or whoever sparked this inside of you. You have to want it for yourself, and it’s as simple as that. If you’re looking for shortcuts or quick fixes, then you’re wasting time, will eventually fail, and give up. Please don’t waste your time because we’re not on this earth very long. Set realistic goals, and WHEN YOU DO reach those goals, raise that Realistic bar on yourself and go after those new goals.

After doing some additional research, I have decided to drop the weighted walk on my run days. I will not do my morning exercises until after the run is done since, on these days, I focus on my core. The eight pounds weight is becoming easier, and my arms are recovering quickly, so pretty soon, I will need to bump them up to 10 pounds. Since I will drop two of the weekly weighted walks, I think it should work out fine. I’m also considering dropping back to eight miles (12.8km) but will see how Monday’s ten-mile (16km) run goes first. I was pleased with eight miles yesterday and think I could get it to a full sprint with some work.

Life is worth it – Go live yours!
(selfie) Zion National Park 2019 on Top of Angels Landing

DAY 117 12-24-2020 ( Local Trail Florida) Routine Run day Run/Jog (10 miles/ 16km minimum) Data: Kcal: 897.2 Distance: 10.33 miles (16.6km) Temp 63F /17C Humidity 86%

Run/Jog The Hokaoneone shoes are great. I love them! This was a great routine right up to about the 9th split. Then technological hell broke loose in typical android fashion. My Samsung Active 2 decided to take a data dump on my routine. I was pacing out awesome and holding an 8 minute time pacing for every split, but then my watch & phone (also a Samsung product ultra 20) decided to do some weird shit on their own. This is the second time these devices have screwed up my data and started altering data and activating closed apps for no reason. I ran another app as a backup because of what happened last time, so I have my stats, just missing the finer details. I have to figure out how to delete the routine from Samsung health because it does NOT take me 37 hours to run 2 miles. lol

The run itself went great, and I will keep this distance for now; I will not be doing speed increases until after running this distance a few more times and hopefully with fewer tech issues. The 9th and 10th splits were in the nine-minute window, so I’m OK with considering I was trying to get my smartphone to stop being stupid and not stop running at the same time. I loved the first eight-mile part of this routine because I was dead on my numbers even with the uphill sections. I had 3 and 4 at the same time as 8:37. All the splits were only about 15 seconds apart, and I look forward to my next run when I make up for this one today.

A “little bit” frustrating but still a good day.

Link is to REI wear I bought the BONDI 7

Walking Data: (Min 9,000k steps weighted) Steps: 10475 / Kcal: 680 / Distance: 5.24 miles (8.4km) Weighted: YES: 8 lbs / 3.6 kg right arm & 8 lbs 3.6 kg left arm.

I picked up some new shoes again and have gone through several pairs but not because I’m wearing them out but because they don’t feel right. I was not in any pain, and they were getting the job done. I can be ridiculously picky with some things, and shoes are one of them. I started with Puma, and they did great until they wore in, and they got uncomfortable because of the toe design. I then went with Nike’s two separate styles, and they did fit well and made a world of difference in my routine. I still had minor fitting issues with the toes once they wear in and with the arch when it came to how they performed at these longer distances. I then, for some weird-ass reason, went with some New Balance shoes, but after one fast walk, it was clear I would be better off running barefoot; I’ll use them when mowing the yard or something.

At the advice of a friend, I went to REI to look at HOKAoneone, because I won’t buy shoes online. I tried every pair of Hoka, and the Bondi 7 stood out above the rest. (pun intended) They fit amazing, and I could hardly tell I had them on. Yes, they are pricey, but holy shit, Batman, yes, they worth it, and I have never felt a more comfortable shoe. Today was my first run in them. Let’s see how they do for me.


DAY 116 12-23-2020 ( Local Trail Florida) Rest day walk only Fast Walk Data: (Min 9,000k steps weighted) six splits, three in the 15-minute time slot and three in the 14-minute time slot. Steps: 11867 / Kcal: 648 / Distance: 6.37 miles (10.2km) Weighted: YES: 8 lbs / 3.6 kg right arm & 8 lbs / 3.6 kg left arm.


DAY 115 12-22-2020 ( Local Trail Florida) Routine Ride Day, This ride will put me back on my routine schedule. Bike Ride (now working 22 splits (technically its 23) Pushing: NO. Temp 48F / 8.8C wind 8mph – Humidity 100% Miles: 23.04 miles (37km) Weighted: No Duration: 1:23:10 AVG Speed: 16.6 mph / 26.7 kph Max Speed: 22.8 mph / 36.7kph Calories: 1180.0 Elevation Loss: 259.5 Gain: 270.3/ Avg Pace: 3:36 min/mi/km

I started hard to make sure split one was in the three-minute window and then worked to get my pacing. Breathing has become automatic, so I don’t have to think about it much. I back off my pacing a bit to get my average speed and max speed closer together. I almost backed off too much and could feel it before my watch told me I was running high time-wise. I did end up keeping all 23 splits in the three-minute window. I also got my average heart down by 8 beats per minute through the entire routine. I was apparently watching butterflies on split 21 and came close to a 4 minute time, so I pushed 22 and 23 back down into the low threes. I’m pleased with the routine and can clearly see my splits are closing in on each other. This is a new distance on my rides, and I have one more routine ride this week but will work on pacing for one more week before starting to push the ride harder. NO personal best, but it’s not always about that. Another good day riding!

12-22-2020

Walking Data: (Min 9,000k steps weighted) Steps: 10452 / Kcal: 513.9 / Distance: 5.23 miles (8.4km) Weighted: YES: 8 lbs / 3.6 kg right arm & 8 lbs 3.6 kg left arm.


DAY 114 12-21-2020 ( Local Trail Florida) My Routine Normally I would do a run today but I did one yesterday and will not do back to back runs. I will bike today and tomorrow then get back on schedule.

Bike Ride (now working 22 splits)
Pushing: NO. Temp 60F / 15.5C wind 14mph – Humidity 90%
Miles: 23.02 miles (37km)
Weighted: No
Duration: 1:20:27
AVG Speed: 17.2 mph / 27.6 kph Max Speed: 23.7 mph / 38.1kph
Calories: 1117.4 Elevation Loss: 225.1 Gain: 230.6/ Avg Pace: 3:29 min/mi/km

This was a good ride, not great, because I had a few areas that could have been cleaner. Breathing and heart rate control were good, but I did not hold my lines very well. I was still surprised by the increase in my average pacing and found it easier to maintain it but still keep my max speed down. All 23 splits were in the three-minute window except split one (4:07) just took a bit to get my crap together. I also got 13 of the 23 splits under the 3:30 time mark = 3,5,6,7,9,11,13,14,16,17,20,22,23, and three of those were below 3:20 (5,16,22). These three splits surprised me a bit because they occur during stretches that are not downhill sections. I’m happy with my control of this routine but can see where adjustments need to be made. I had a 14 mph (22.5kph) wind to deal with and got light rain during splits 11 through 14.

Walking Data: (Min 9,000k steps weighted)
Steps: 10392 / Kcal: 511.2 / Distance: 5.33 miles (8.5km)
Weighted: YES: 8 lbs / 3.6 kg right arm & 8 lbs 3.6 kg left arm.


DAY 113 12-20-2020 ( Local Trail Florida) MY Routine * I did not get a ride or run in yesterday and ate some crappy food, so I decided to “punish” myself for it. Lol. I did a ten mile run on normally what would be a rest day.

Run/Jog (10 miles/ 16km minimum) Data: Kcal: 958 Distance: 10.32 miles (16.06km) Temp 53F / 15C Humidity 100%

The 1st run bumped to 10m (16km). I did not get a ride or run in yesterday because I was working an event. I also ate some crappy food yesterday and decided to “punish” myself for it today. I did this Ten-run on what would normally be a rest day. Cloudy with a few breaks of blue, but it was early morning. It went very well, and I’m happy with the distance and pacing. The pacing was slower but not far off from the 8 miles (12km) routines. Heart rate and breathing were on point and in control, so a good day.


DAY 112 12-19-2020 ( Event Florida) Orlando Speed world Event a whole lot of walking today lol. (17188 steps)


DAY 111 12-18-2020 ( Local Trail / Florida) my routine Orlando Speedworld Event

Bike Ride (now working 22 splits)
Pushing: NO. Temp 41F / 8.3C wind 10 (temp feel like 31) – Humidity 84% Dew Point 38
Miles: 23.06 miles (00.0km) Weighted: No Duration: 1:30:18 AVG Speed: 15.3 mph / 00.0 kph Max Speed: 22.1 mph / 00.0 kph Calories: 1184.5 Elevation Loss: 234.9 Gain: 240.5/ Avg Pace: 3:54 min/mi/km I was really off pace because of the cold weather, just having a hard time adapting it but still happy with the run overall it felt really good. Gotta go to work an event so I will look at the splits later on but don’t expect them to be great I always slow down in the cold.

Walking Data: No walk today, I have been asked to provide media support for a local drag racing event so this is a work day. I’m sure I’ll get my steps in today. King of Grudge Orlando Speed world Drag way. Supporting Dragbike.com. Daily Steps: 23143 KOG Friday1 day 1 of 2


DAY 110 12-17-2020 ( Local Trail / Florida) my routine

Run/Jog (8 miles/12.8km minimum) Data: Kcal: 937 Distance: 8.44 miles (13.05km) Temp 59F / 15C Humidity 93% Cloudy with light rain for the first 4 miles / 6.4km.

It was another thick wet run much like what hit me Monday, except it was around for the whole routine. Overall it went very well, my pace and breathing were great, and my heart rate was in control. It was a bit higher, but there is not a lot I can do except stay focused with the thick wet air. This will be the last 8 miles (12km) run. Starting on the next run, I will bump it up to ten miles (16km). I will not push for any low times until my body is adjusted to the new routine. All my routines are about pacing, consistency, breathing, and focus. I’m not trying to set personal records every time I go out. During a routine, I know if I’m in a good zone, and on those routines, I will go ahead and push for a PR.

Walking Data: (Min 9,000k steps weighted) * weight increased / Steps: 10127 / Kcal: 677 / Distance: 5.23 miles (8.41 km) Weighted: YES = 8 lbs / 3.6 kg right arm & 8 lbs 3.6 kg left arm.


DAY 109 12-16-2020 ( Rest Day / Florida) Since I added mileage to my bike rides and I’m getting ready to increase my run mileage, I’ve decided to add a second rest day. My rest days now fall on Wednesday and Sunday, Schedule noted above. These new distances will be pushed for numbers once I complete the routines a few times. I’m bumping up the ride mileage to 22 miles (35km). I have one run remaining run to finish this week at 8 miles (12.8km) and then will bump it to 10 miles (16km).

Walking Data: (Rest Day Walk) Steps: 5843 / Kcal: 289 / Distance: 3.07 miles (4.9 km) Weighted: NO

I feel great and wake up very proud of myself every single day and that is a wonderful feeling to have. I started all this simply because I wanted to do it for myself and have no intention of stopping. The biggest pain in the neck is none of my clothes fit anymore and I keep having to buy more. LOL but I can live with that.

The biggest factor through all this has been the change of my diet. I don’t eat all the fun stuff but was never really a FOOD guy anyways. I would not eat a lot back then for the most part but now that I know more about the contents, I was consuming a lot of crap. I’m an old country guy that always just looked at it that “food is food” and when you get hungry – you eat something and it did not to be all fancy and slick. Now that I pay attention to what and how much I’m eating, it’s eye opening. I take note of the contents and research what it might do to me and my routines. I was stunned how much crap we are consuming, because now when in the grocery store 80% of what’s there, I do not allow myself to eat anymore.

Myths and Misconceptions That I have personally found that these are accurate. The 20 Health and Wellness Myths That Can Negatively Influence Your Well-being

I basically drink nothing but water these days but don’t overdo it. I will increase my intake a day before a run or a long weekend ride. I do not eat breakfast or drink a lot of water right before a run but before a bike ride (45+ minutes prior). I usually have one cup of black coffee in the morning after my home exercise routine, during the cooldown time before heading out for the morning run or ride. When out on a weekend ride, I’ll eat a snack and drink some water every 10 miles because I usually do 30 to 40 miles. (48km to 64km) When on these longer rides, I will take a second water bottle filled with Gatorade Zero.

I don’t like number crunch calories but have a general idea of what is going in and what I’m burning. This allows me to eat pretty much whatever I want for dinner. I control my portions, no processed foods, and don’t eat in excess, oh yeah; no fast food. No alcohol, which is not that much of a stretch for me anyway, has all but eliminated sugar from my diet. Besides whatever comes in the foods consumed, I pay attention to the sugar amounts in these foods. I will treat myself to a Wendy’s frosty about once a week, but a small is all I can handle anymore, lol, and I have always liked them damn things. If I need to munch on something, it is usually a handful of Cheerios, fruit, or a snack pack of nuts.

I do not weigh myself a lot because it’s not about weight loss it’s about health. Losing weight does not make you healthy; being active and eating right makes you healthy. Don’t get stuck on a weight number to determine your success, or you’re going to get discouraged and give up. You owe it to yourself to keep on going no matter what. There are days I don’t want to do a routine but go anyway because I owe it to myself to keep this going and not give up on myself. You have to do for yourself any other reason, and you are going to fail. YOU CAN DO IT! #noexcuses


DAY 108 12-15-2020 ( Local Trail / Florida) my routine Bike Ride *added a lap (now working 22 splits)
Pushing: NO. Temp 58F / 14.4C wind NA – Humidity 97%
Miles: 22.93 miles (00.0km)
Weighted: No
Duration: 1:21:46
AVG Speed: 16.8 mph / 27.0 kph Max Speed: 24.7 mph / 41.3 kph
Calories: 813 Elevation Loss: 324.3 Gain: 237.9/ Avg Pace: 3:32 min/mi/km

I added a lap to my routine which brings the mileage up to 22 miles / 35km) per routine. I was not pushing for numbers but still got a solid three minute pacing except for split 21 it was 14:01. I just lost focus and was think of stupid crap. I still got the 16 miles under an hour so its all good. I will begin pushing these a bit more once I run this new routine a few times. Still looking for a new bike but me being me, I’m being picky as always. Was a good morning but I need to go get some new walking shoes I have about wore mine out. 🙂 lol. Still limited because of my collarbone but it is holding up and feels good.

Walking Data: (Min 9,000k steps weighted) * weight increased
Steps: 10297 / Kcal: 505 / Distance: 5.56 miles (8.9 km)
Weighted: YES = 8 lbs / 3.6 kg right arm & 8 lbs 3.6 kg left arm.


DAY 107 12-14-2020 ( Local Trail / Florida) my routine

Run/Jog (8 miles/12.8km minimum) Data: Kcal: 872 – Distance: 8.38 miles (13.48km) – This run sucked donkey balls! Not because of the distance or the route but because of a ridiculous humidity spike at 4 miles (6.4km) and then it dropped off at around 6.5 miles (10.4km). It came up so fast, the glasses I wear fogged up instantly. It was like I suddenly took a right turn into a sauna. I did a two-minute speed increase at split two and three. I did not push through 4, 5, or 6 because of the weird-ass weather jump. Once it cleared I did a two-minute increase during split 7 and 8. (held 9.8mph for all 4 increases) The routine felt great but the weather made me work a bit harder on this one. The humidity was so bad my hat was dripping water and looks like I dropped it in a water bucket.

Walking Data: (Min 9,000k steps weighted) * weight increased
Steps: 11662 / Kcal: 769 / Distance: 5.86 miles (9.4 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 8 lbs 3.6 kg left arm.

12-14-2020

DAY 106 12-13-2020 ( Local Trail / Florida) This is normally a rest day but I did not do a walk yesterday so I added it today. There is no bike ride or run just a walk today. I increased the mileage for this one by 2 miles (3.2km) and added more weight.

Fast Walk Data: (Min 9,000k steps weighted) Temp 58F/ 14.4C Humidity 98% Steps: 15186 / Kcal: 746.00 / Distance: 8.13miles / 13.03km
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 8 lbs 3.36 kg left arm.

On fast walks I push the pace to get the time as low as I can, so in this case I got each split down to 15 minutes except split one which was 16 minutes 08 seconds. I did get four and six down to 14 minutes. An average speed was 3.9mph (6.2km) and a max speed was 4.2mph (6.7km) , I want these two stats closer together but it was a good morning.


DAY 105 12-12-2020 ( Withlacoochee State Trail Gulf Junction Trail head / Florida)

Bike Ride Temp 57F / 13.8C no wind 93% humidity.
Pushing: NO. I did not push for any numbers.
Miles: 42.07 miles (67.7km) see notes below
Weighted: No
Duration: 2:48:06
AVG Speed: 16.4 mph / 26.4 kph Max Speed: 23.0 mph / 37 kph
Calories: 1646 Elevation Loss: 138.8 Gain: 91.5/ Avg Pace: 0:3:46 min/mi/km

I tried something different today because I knew it was going to be a 30 mile+ day (48.2 km), Which quickly turned into a 40m+ (64km). I went into this ride focused on my breathing and wanting to keep a solid pace that would keep my heart over 125bpm but my max heart rate below 146bpm. I worked the front end of the ride to see if I could conserve energy, sustain a solid pace, so i could then push several back ends splits. (34 though 38) I was not after speed I just wanted to hold them to a low 3-minute pace and did pretty well. Splits 34.35.36.37 where 3:22 though 3:29 and 37 were 3:12 because that 3:29 pissed me off. lol.

Withlacoochee State Trail Gulf Junction Trail head / Florida) 2246 W Magenta Dr, Citrus Springs Florida 34434

At the close of the run, I was not worn out or tired, so 40 miles is an easy ride now, even though I don’t like the overall time shown above but I address that on a future ride. This was a new location for me and I don’t push for speed when I don’t know the trail. In this case, there are way too many street crossings and pedestrians to deal with to go after really low numbers. It was a very nice ride with some beautiful scenery and it also has some awesome places to stop and shop, browse, and eat. (if you’re into that type of ride)

Walk Data: my left knee has been acting up NO WALK


DAY 104 12-11-2020 ( Local Trail / Florida)Bike Ride 16-mile minimum (25.7km) Temp 49F / 9.4C a little bit of wind not much, 100% humidity.
Pushing: No. Miles: 17.28miles (27.80km) Weighted: No

Duration: 1:02:43 Better than it felt like it was going to be. I did get my 16m (25.7km) under 1 hour and my splits were all in the 3 minute window so it is a good run. I could have held my lines and posture better but I just need to adjust for the cold lol. It was not a a great run but I’m ok with how it all worked out, even if a bit sloppy. AVG Speed: 16.5 mph / 26.55 kph Max Speed: 23.1 mph / 37.1 kph Calories: 885.1 Elevation Loss: 184.7 Gain: 173.6 / Avg Pace: 0:3:37 min/mi/km

* Today was my followup Doctors appointment from when I broke my collarbone on October 14th 2020. They opted not to do surgery and said it would heal by fusing together. They restricted me too no more than 5lbs of weight to the left arm. I worked up from an 8oz water bottle, 2 lb hand weight and have been using 5 lb hand for a couple weeks. They also wanted no direct shoulder exercises, off road biking, and kayaking. I got a yellow light because the bones are healing but these type of injuries are slow healers. They have cleared me to begin adding weight but they don’t want any exercises that target the shoulder directly. No kayaking still which sucks of course and as for biking and running nothing is going change. They have no issues with running and there are no restrictions on it.

Fast Walk Data: (Min 9,000k steps weighted) I had to do this after my doctors appointment so I would not be late.
Steps: 11569 / Kcal: 646.00 / Distance: 6.18 miles 9.94 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm.


DAY 103 12-10-2020 ( Local Trail / Florida) Daily routine

Run/Jog (8 miles/12.8km minimum) : Data: Kcal: 886 – Distance: 8.38 miles (13.48km) The run felt great and I was able to do several speed increases. I increase my speed in 2 minute intervals and was even able to do them on splits 6 and 7. I don’t speed boost during split 8 since that is my closing lap, I just keep my pace because it usually runs over a bit. The eight miles is a good distance for me to stick with for now. I used the new direction and it is working very well. (See date 12-07-2020) It cool how my body just settles in right around split 3 and just goes with the flow.

Walking Data: (Min 9,000k steps weighted)
Steps: 125051 / Kcal: 732 / Distance: 6.2 miles (9.9 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm.


DAY 102 12-09-2020 ( Local Trail / Florida) Daily routine

Bike Ride 16-mile minimum (25.7km) Temp 39F / 3.8C a bit of a wind putting a bite to the cold air. 58% humidity.
Pushing: NO.
Miles: 17.27miles (27.79km) Got the 16 back under an hour.
Weighted: No
Duration: 1:03:05
AVG Speed: 16.4 mph / 26.4 kph Max Speed: 23.0 mph / 37 kph
Calories: 884.7 Elevation Loss: 184.7 Gain: 173.6 / Avg Pace: 0:3:39 min/mi/km

This routine was way better than yesterday even though there were several areas I could’ve done better on. The cold air had a bite to it, so I just focused on my breathing and keeping my splits in the 3 minute window. The low end was 3:11 the high end was 3:58 so over all it was a ok run. I may add a full lap to this next week, which would bring the mileage up to 20+ miles (32.1km). Have one more routine day left for this week but will keep the distance where it is for that day. I do notice I have a harder time getting my heart rate down in the cold just requires more focus. I found a really nice Trek Road Bike that I may have to pull the trigger on but I am just working out details first. When I get my next bike I don’t want to have to upgrade again.

Walking Data: (Min 9,000k steps weighted)
Steps: 12574 / Kcal: 621.89 / Distance: 6.51 miles (10.47 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm.


DAY 101 12-08-2020 ( Local Trail / Florida) Daily routine

Bike Ride 16-mile minimum (25.7km) Temp 42F / 7.2C no wind to speak of with 63% humidity.
Pushing: NO.
Miles: 17.30miles (27.79km)
Weighted: No
Duration: 1:06:37
AVG Speed: 15.6 mph / 24.9 kph Max Speed: 24.6 mph / 39.5 kph
Calories: 887.7 Elevation Loss: 184.7 Gain: 173.6 / Avg Pace: 0:3:51 min/mi/km

This routine was an absolute mess and I just could not get my crap together. I managed to salvage the last few laps but my brain dump early on, would just send this day way off the mark. I”m am not worried because not everyday can be sunshine and butterflies, I’ll make up for it tomorrow but I did manage to control my breathing for the most part so that is a plus.

Cool day 12-8-2020

Walking Data: (Min 9,000k steps weighted)
Steps: 12296 / Kcal: 611.2 / Distance: 6.25 miles (10.05 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm.


DAY 100 12-07-2020 ( Local Trail / Florida) Daily routine

Run/Jog (8 miles/12.8km minimum) : Data: Kcal: 776.7 – Distance: 8.31 miles (13.37km) This run felt great, I changed the route to 1 mile out in an opposite direction, this adds a hill I have to deal with to the beginning of the routine instead of the end. Changing this going out direction also puts a longer secondary hill at the 6 mile (9.6km) mark which work well for the last 2 miles (3.2km). Once I get really comfortable with the eight mile (12.8km) and bump it to 10 miles (16km) it will bring both hills completely into the routine path. My breathing was on point and I kept my heart down even with several speed increases.

Walking Data: (Min 9,000k steps weighted)
Steps: 11719 / Kcal: 569 / Distance: 5.86 miles (8.35 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm.


DAY 99 12-06-2020 ( Rest Day / Florida) Got some work done for some racing teams and some 2021 stuff updated.


DAY 98 12-05-2020 ( Van fleet trail / Florida)

Bike Ride Part 1 : 16-mile minimum (25.7km)
Pushing: YES… pushing pace hard but after 16 mile (25.7km) went to normal ride mode.
Miles: 16.06 miles (25.84km)
Weighted: No
Duration: 0:52:33 (a personal best but I also got the 10 miles (16 km) at 32.24 personal best)
AVG Speed: 18:3 mph / 27.3 kph Max Speed: 20.1 mph / 38.7 kph
Calories: 883.2 Elevation Loss: NA Gain: NA / Avg Pace: 0:3:16 min/mi/km

Bike Full Ride
Miles: 67.04 miles (107.89km)
Calories: 3447.6 Elevation Loss: NA Gain: NA – This trail has minimal evaluation gain going out and coming back so I do not bother with it.

Bike Full Ride notes: I pushed the first 16 miles going out because that is my routine daily mileage minimum. I have two goals a 10mile (16km) and 16 mile (25.7km) times. I got a personal best on both today 10 [32 minutes 24 seconds] and my 16 that came in at [52 minutes 33 seconds] My average speed and max speed was 1.2mph apart, which means I controlled the entire routine. This is on a FeltBicycles hybrid bike which not a bike built for speed. I just work with what I have but when I upgrade, the next bike will be more inline with what I’m doing. I usually only do a long ride on the weekend and tomorrow is a rest day so I decided to beat on myself today. 😆

I plan for these by drinking alot of water 2 days prior. I ate a soild ride oriented meal 1 hour prior to the ride and then ate and drank at each 16 mile mark. I had plenty of energy when the ride was done. I adjusted my new saddle (seat) again and finally found a great position and it made a world of difference.

Fast Walk Data: (Min 9,000k steps weighted – pushing my pace)
Steps: 11036 / Kcal: 542.8 / Distance: 6.10 miles (9.8 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm. 5 of the 6 were in the 14 minute time slot the 6th was 15 minutes

12-5-2020

DAY 97 12-04-2020 ( Local Trail / FloridaMy Routine) Bike Ride 16-mile minimum (25.7km)
Pushing: kind of … pushing pace, not power
Miles: 17.27miles (27.79km)
Weighted: No
Duration: 1:00:46 (got the 16 miles / 25km time mark at 56:24 not my best, but I’ll take it.)
AVG Speed: 17:0 mph / 27.3 kph Max Speed: 24.1 mph / 38.7 kph
Calories: 883.2 Elevation Loss: 206.0 Gain: 199.8 / Avg Pace: 0:3:31 min/mi/km

Ride notes: Got the 16 miles / 25km time mark at 56:24; not my best, but I’ll take it. Looking at a bike upgrade, this one has too many limitations for what I’m doing. Still looking at brand options. Ride notes: 17 laps, and I had 6 consecutive laps over 17 mph (27.35km), and three of those consecutive laps were over 18mph (28.96km), but I was kind all over the place but did manage to keep my max speed down. The first few laps could have been a lot cleaner and should have held my lines better overall. (61°F / 16.1°C ) no winds and 67% humidity. I could have cleaned this up and pushed a little harder, but there is always next time. Keep At It.

Walking Data: (Min 9,000k steps weighted)
Steps: 9998 / Kcal: 493.9.0 / Distance: 5.19 miles (8.35 km)
Weighted: YES = 8 lbs / 3.6 kg weight right arm & 5 lbs 2.26 kg left arm.


DAY 96 12-03-2020 ( Local Trail / FloridaMy Routine) Run/Jog (8 miles/ 12.8km minimum) : Distance: 8.22 miles (13.22km) Data: Kcal: 892. That eight-mile makes me work for it, but I keep going once I get it, so the distance runs over a bit until I reach my car. The run could have been a bit smoother because I lost pace with my breathing. I need to stay focused next time, but it was still a solid run, and I will stay at this distance for a while.

Walking Data: (Min 9,000k steps weighted)
Steps: 10686 / Kcal: 689.0 / Distance: 5.31 miles (8.54 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 95 12-02-2020 ( Local Trail / FloridaMy Routine) Bike Ride 16-mile minimum (25.7km)
Pushing: NO
Miles: 17.28miles (27.8km)
Weighted: No
Duration: 1:09:19 beat my cold weather time from yesterday lol
AVG Speed: 15:0 mph / 24.1 kph Max Speed: 23.8 mph / 38.3 kph
Calories: 888.4 Elevation Loss: 206.0 Gain: 199.8

Ride notes: Not pushing for numbers due to the cold weather. I just focused on a consistent pace, even if it was a bit slower than normal. (39°F / 3.8°C ) with the winds showing 32°F / 0.0°C with 68% humidity.

Walking Data: (Min 9,000k steps weighted)
Steps: 10250 / Kcal: 504.0 / Distance: 5.31 miles (8.54 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 94 12-01-2020 ( Local Trail / FloridaMy Routine) Bike Ride 16-mile minimum (25.7km)
Pushing: NO
Miles: 17.31miles (27.8km)
Weighted: No
Duration: 1:11:04
AVG Speed: 14:6 mph / 23.4 kph
Max Speed: 23.4 mph / 37.6 kph
Calories: 890.7 Elevation loss: 200.1 / Elevation gain: 209.6 / Avg Pace: 0:4:06 min/mi/km

Ride notes: Not pushing for numbers due to the chilly air and strong headwind/crosswind that kept me off the pace. So just focused on a consistent pace, even if it was a bit slower than normal. (52°F  / 11.1°C with the winds showing 42°F / 5.5°C  with 43% humidity. That crosswind at time stung more than the headwind.

Walking Data: (Min 9,000k steps weighted)
Steps: 10617 / Kcal: 524.3 / Distance: 5.39 miles (8.67 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 93 11-30-2020 ( Local Trail FloridaMy Routine) Run/Jog (8 miles / 12.8km minimum) : Data: Kcal: 872 – Distance: 8.15 miles (13.11km) This run felt good again, so I bumped it up to 8 miles. (12.8km) I love it when the routine gets stronger.

Pic while running since I don’t stop. 😆

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 12963 / Kcal: 726 /
Distance: 6.46 miles (10.39 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 92 11-29-2020 ( Local Trail Clermont / Florida) Bike Ride 16-mile minimum (25.7km)
Pushing: NO
Miles: 27.33 (43.98km)
Weighted: No
Duration: 1:52:20
AVG Speed: 14:6 mph / 23.49 kph
Max Speed: 27.4 mph / 44.09 kph
Calories: 1406.8
Elevation loss: 305.4 ft (93.08m) lots of hills out here.
Elevation gain: 313.6 ft (95.58m)
Avg Pace: 0:4:06 min/mi/km

Walking Data: (Min 9,000k steps weighted)
Steps: 10291 / Kcal: 506.9 / Distance: 5.33 miles (8.57 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

11-29-2020

DAY 91 11-28-2020 ( Van Fleet Trail – Florida)

Bike Ride #1 16-mile minimum (25.7km)
Pushing: yes, pushing for pace, not for power.
Miles: 16.00 (25.7 km) My 10-mile mark was 00:36:18
Weighted: No
Duration: 0:57:48 (got another one below an hour)
AVG Speed: 16:6 mph / 26.7 kph
Max Speed: 19.8 mph / 31.86 kph; I did a good job keeping a solid pace. I’m trying to keep this right about here. I need to bring up my average speed a bit. The goal is to control the ride, and my breathing once again was on point, as I keep my heart rate down though out the 16miles. (25.7km)
Calories: 819.3
Elevation loss: NA
Elevation gain: NA
Avg Pace: 0:3:36 min/mi/km

Bike Ride #2 rest of the day
Pushing: NO Just enjoying the day out on the bike after my 16 miles (25km) push.
Miles: 25.29 miles (40.70 km)
Weighted: No
Calories: 1306.3
Total ride Mileage: 41.29 miles (66.44km)

Walking Data: (Min 9,000k steps)
Steps: 10740 / Kcal: 531.5 / Distance: 5.55 miles (8.85 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 90 11-27-2020 ( Local Trail Florida ) Black Friday Run/Jog (6 miles / 9.65 km minimum for now) : Data: Kcal: 600 – Distance: 6.37 miles (10.25km) This was a really good run felt really good.

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps) / Steps: 10836 / Kcal: 530 / Distance: 4.94 miles (7.95 km) Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm) A very cool day I met my brother in law on the trail we chatted for a bit. He is a bike rider only; I had fished my run and was midway through the walk. It was a great break visiting with family. I also met Ann briefly, a beautiful lady I often see on the trail that rides a trike and she is pretty damn gorgeous. I think she is taken but wanted to meet her at least. Lol

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