A.M. - 60 minutes on the gym TM. Same workout as last Monday morning:
5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0, with progressive inclines: 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0, and 5 mins @ 3.5.
2.5 mins @ 10.0, flat
7.5 mins @ 10.5, flat
15 mins @ 11.0, flat
5 mins @ 11.5, flat
Boost
Had my annual physical exam this morning, including labs. Pretty happy with where things are at. My doctor is awesome and is a runner himself; will be doing SGM. Most everything was good. A couple of liver enzymes were a little on the high side. Not enough to worry about yet (not evident why, just need to watch the next few physicals).
Potassium was a bit on the low side (a bit surprising); he suggesting a little supplementing. Other electrolytes were good. He told me to push fluids because apparently I was a bit on the dehydrated side when I gave my samples last week (done last Tues morning after 16 mile run). Didn't directly test my iron levels, but from the other indicators, he wasn't concerned that it was low. HCT was just under 42 (down from 45+ last year (42 is normal)). My level could be even lower since it could be skewed by the dehydration. So I'm not not blood doping :)
I'm in the process of reading Tyler Hamilton's "Secret Race" about doping during the Lance Armstrong/Postal era. Very interesting/good read. They really viewed high HCT levels (pushing 50) as one of the primary keys to winning the Tour de France. Anyone got some EPO or blood bags I could use :). My doctor doesn't put as much stock in the importance of high HCT in terms of endurance performance. I am a bit surprised that its down. The last few physicals (most recently a year ago) it has been right around 45'ish. I understand that a lot of physical activity can push it down, so it could be due to the running/cycling volume I've been doing. Last year I wasn't running as much (glute injury) and the bike training had drastically come down right after LoToJa.
HDL cholesterol is 107 which apparently is really good. Cholesterol ratios are really good. Overall a good exam.
P.M. - Ride up to Millcreek (~40 miles). Good news for cyclists, they've closed the upper part of the canyon off to car traffic, I'm assuming for the rest of the season. I'm not one to restrict folks from using/enjoying our beautiful canyons, but as a cyclist, it sure is nice not to have to worry about auto traffic when you're riding in the canyon. However, about a half mile before Elbow Fork, there was a construction sign that said the road was closed 3 miles ahead. What?... What the heck are they doing? Not much more irritating than not being able to finish the pinnacle of a planned ride because of road construction. Sure enough, about a quarter/half-mile from the top parking lot, the road was completely dug up. No chance of going around it. Not sure if the road got washed out, or what they are doing, but the road is completely torn up. I wonder how long its going to take to put back together. Needless to say, I had to turn around at that point. Extended the end of the ride a little bit around my neighborhood to make it an even 40. The power had been out for 1/2 hour when I got home and stayed out for another hour and a half. That was fun for the kids.
|