Running: Sat, 4 May 2019 18:02:51

So slow and would have been longer but the rain threatened. So I went grocery shopping at the end and made the trip a lot shorter, maybe half.


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2019 Concept2 Global Marathon and Century Challenge

  • 2019 Concept2 Global Marathon and Century Challenge May 1–15Choose from two levels of participation:
    • Full Marathon/Century Challenge: Row or ski a full marathon (exactly 42,195 meters) or ride/row/ski 100,000m in one workout during the first two weeks of May and enter it in your online logbook.
    • Half Marathon/Half Century Challenge: Row or ski a half marathon (exactly 21,097 meters) or ride/row/ski 50,000m in one workout during the first two weeks of May and enter it in your online logbook.
  • Meter amounts must exactly match the distances (42,195 and 21,097, respectively, for the full and half marathon, or 100,000m or 50,000m for the Century/Half Century) to be counted for the challenge.
  • Indoor rower, SkiErg or BikeErg meters only (no on water/on snow meters please). Meters must be done all at once in one workout; you cannot combine meters from each machine to reach the half or full marathon total.
  • This is an individual challenge. (You do not need to belong to a team to participate.)
  • Meters must be entered online.
The Concept2 SkiErg makes the sport of Nordic skiing available to everyone. Long recognized as delivering one of the toughest workouts around, Nordic skiing develops both strength and endurance and exercises the legs as well as the arms and core. The SkiErg can be used for both double pole and classic alternating arm technique. The SkiErg uses the same flywheel resistance and electronic monitoring systems as our indoor rower, the proven choice of rowing athletes around the world since 1981, so you can rest assured that the machine is made to last. As well as being durable and well built, the SkiErg is sophisticated too, with an advanced monitor that provides immediate, accurate performance data. Whether you’re an elite cross-country skier looking to improve your poling power, a weekend enthusiast wanting to get into shape for the ski season, or just someone looking for a great workout, the SkiErg will help you achieve your goals.

Takinging it slow with my Concept2 SkiErg

In short, if you really turn up the gas, the double pole ski technique is the diametric opposite of the Concept2 indoor rower–the ubiquitous rowing ergometer, AKA the erg.  It’s hitting all the muscles and muscle groups that I have been ignoring on the bike so I feel feeble and puny and ill-equipped to maximize my SkiErg workouts.

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dinosaur , T-rex , Tyrannosaurus on white background

Strength is earned, feeble happens

I’ve returned to swinging heavy kettlebells, starting where a man my size and age should, 24kg. Before that, I had mostly abandoned my Concept2 rowing machine and SkiErg as well as my Very Heavy 24kg, 32kg, and 40kg kettlebells from Kettlebells USA. What happens when you only focus on your cardio, your fitness, your stamina, and your legs?

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My current (and latest) fitness and weightloss plan

Last week, I recommitted to intermittent fasting (IF) and even shook hands with my buddy Mike over it. Then, I met an Uber driver, Ralph, who had great success with Keto. Yesterday, I took a long, slow, 5 mile run, walk, shuffle, sit, snack, walk, jog, run, shuffle, amble, scuttle, walk from where I live in Columbia Heights, Arlington, Virginia, down to Whole Foods prepared foods—for my one meal a day (OMAD)—and then back.

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Morning Walk-Run with Errands and Breakfast and Coffee and Laundry Stops

Sort of more of an outing and a visit to the pharmacist and then to breakfast in the park and then laundry and coffee and then pick up laundry and then home. Ha ha!

  • Activity: Running
  • Distance: 3.52 mi
  • Duration: 03:49:21
  • Average Speed: 0.92 mph
  • Average Pace: 05:09 min/mi
  • Calories Burned: 1237
  • Heart Rate: 105
  • Start Time: Mon, 22 Apr 2019 09:39:11

Second Run of the Season but Same Day

Red as a beet but basically jog walk run shuffle stumble on the way back home on the second part of my first run of the bloody season. 1.43 miles in. Huzzah!

  • Activity: Running
  • Distance: 2.29 mi
  • Duration: 01:02:08
  • Average Speed: 2.21 mph
  • Average Pace: 27:07 min/mi
  • Calories Burned: 532
  • Heart Rate: 123
  • Start Time: Sun, 21 Apr 2019 13:18:40

My First Run of the Season and 2019

My first run of the season! Huzzah! Yes, my patented slow jog, ultra shuffle, zombie amble! So pumped!

  • Activity: Running
  • Distance: 2.61 mi
  • Duration: 01:04:34
  • Average Speed: 2.43 mph
  • Average Pace: 24:44 min/mi
  • Calories Burned: 553
  • Heart Rate: 109
  • Start Time: Sun, 21 Apr 2019 11:41:44
Tom Brady's New Vegan Protein Chocolate TB12 Plant-Based Protein

TB12 Plant-Based Protein chocolate powder supplement review

The plant-based protein powder that I am using after I come home from spin class every night is from TB12. I like it. Upon first opening the pretty white bag, I noticed two things: a scoop is included (as expected) and the chocolate protein powder was extremely fine, as fine as magnesium carbonate gym chalk. So, when you scoop, don’t expect a pretty little mound of powder but expect a consistency more like cake flour than all-purpose. What that does mean is that it mixes beautifully with just some shaking in my blue 20-ounce Blender Bottle shaker cup with just it’s little wire BlenderBall whisk. I was happy not to need a Ninja or Bullet blender to get it right unless you plan to properly blend a smoothie.I really like it. As I said, it’s less of a sugary treat and if you mix it with water and take it at room temperature and really focus on the taste, you’ll get undertones of peas, I won’t lie, but I like it a lot more than the ON chocolate whey protein that I had been taking.

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Recovery from intense physical activity is a real thing

Emily Barone

Staff Sargeant Emily Barone

While I do concede that recovery days do rob me of valuable caloric expenditure, fitness is a series of ascending plateaus. When I attend two or three weeks of 45-minute to 60-minute classes in a row, I always start seeing diminishing returns on my work. I haven’t been to a spin class in a full week now and when I attended my 1:30pm class at CYCLEBAR Columbia Pike today, I felt like I really leveled-up. Thank you to the lovely and inspirational indoor cycling instructor and fife player, Staff Sargeant Emily Barone, for inspiring to ride more quickly–in terms of RPMs–than I ever have. I mean, I am still in the 50th percentile, but practice makes perfect. And I’m not extremely competitive. I ride my own riders, race my own races. 

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