Following is a list of songs currently on my iPod Shuffle that I listen to during my workouts:
AC/DC - Back in Black
AC/DC - You Shook my All Night Long
Aerosmith - Sweet Emotion
Beatles - Revolution
Beyonce - Singles Ladies
Birmingham 6 - Thunder Struck
Eminem - Sing for The Moment
Eminem - Loose Yourself
ABBA-esque - Take A Chance On Me
Flo Rida - Right Round
Jason Mraz - I'm Yours
The Killers - Mr. Brightside
Metro Station - Shake It
Miley Cyrus - See You Again
Miley Cyrus - 7 Things
Moby - Bodyrock
Pink - So What
The Police - Synchronicity I
The Police - So Lonely
Propellerheads - Spybreak
Ricky Martin - Livin' La Vida Loca
Rihanna - Don't Stop the Music
Rihanna - Take a Bow
Rihanna - Pon de Replay
U2 - Desire
Violent Femmes - Blister In The Sun
The Wiseguys - Start the Commotion
Monday, May 25, 2009
Saturday, May 23, 2009
Taking a timeout for life . . .
I'm happy to announce the birth of our sixth child, Miriam Caroline Ebert (a.k.a. "Mia"), who was born on May 22, 2009 at 5:05 PM. She weighed 8 lbs. 5 oz and was 19.5 inches long.
Our future triathlete. Until then, let's hope she's a good sleeper.
Week 9 Results
M - Swim (1 mile - 34:11)/ Run (8 miles - 1:05:41)
T - VO2 Max Test - Run (1.5 miles - 9:46) / Run (4 - 36:11)
W - Swim (1 mile - 34:00)/ Bike (25 miles - 1:30:00) - Brick
H - Swim (1 mile - 34:41)/ Run (4 - 32:46)/ Weights (30:00)
F - Missed
S - Bike (24 miles - 1:20:00)
S - Rest
Total Workouts: 7 (1 brick)
Total Hours: 7 hrs 27 min
Swim Total 3 miles /1 hr 43 min
Bike Total: 47 miles / 2 hr 50 min
Run Total: 17.5 miles /2 hr 24 min
Ending Weight: 194 lbs.
Good week. Not as much biking as I'd like, but glad to have made it out for a couple 25 milers. Swim time is now consistently in the 34 minute range. I continue to feel better and better with each swim. Friday was an exciting day with the birth of our sixth child (baby girl). I will be taking most of next week off to help with the kids, etc. Not sure what I'll be able to do in terms of workouts.
T - VO2 Max Test - Run (1.5 miles - 9:46) / Run (4 - 36:11)
W - Swim (1 mile - 34:00)/ Bike (25 miles - 1:30:00) - Brick
H - Swim (1 mile - 34:41)/ Run (4 - 32:46)/ Weights (30:00)
F - Missed
S - Bike (24 miles - 1:20:00)
S - Rest
Total Workouts: 7 (1 brick)
Total Hours: 7 hrs 27 min
Swim Total 3 miles /1 hr 43 min
Bike Total: 47 miles / 2 hr 50 min
Run Total: 17.5 miles /2 hr 24 min
Ending Weight: 194 lbs.
Good week. Not as much biking as I'd like, but glad to have made it out for a couple 25 milers. Swim time is now consistently in the 34 minute range. I continue to feel better and better with each swim. Friday was an exciting day with the birth of our sixth child (baby girl). I will be taking most of next week off to help with the kids, etc. Not sure what I'll be able to do in terms of workouts.
Tuesday, May 19, 2009
VO2 Max
VO2 Max Overview
VO2 max is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V - volume per time, O2 - oxygen, max - maximum.
VO2 max is often used to compare the performance of endurance sports athletes and is expressed as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).
Maximal oxygen uptake (VO2max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power. The average young untrained male will have a VO2 max of approximately 45 ml/kg/min. The average young untrained female will score a VO2 max of approximately 38 ml/kg/min. World class male athletes, cyclists and cross-country skiers typically exceed 75 ml/kg/min and a rare few may exceed 85 ml/kg/min for men and 70 ml/kg/min for women.
Some notable endurance athletes with extremely high VO2 Max results include:
92.5 Greg LeMond, professional cyclist
90.0 Bjørn Dæhlie, Norwegian cross country skier
88.0 Miguel Indurain, professional cyclist
84.4 Steve Prefontaine,US runner
84.0 Lance Armstrong, professional cyclist
78.5 Bill Rodgers, 2:09:27 marathoner
76.0 Alberto Salazar, 2:08:51 marathoner
To put this into perspective, thoroughbred horses have a VO2 max of around 180 ml/kg/min. Siberian dogs running in the Iditarod Trail Sled Dog Race sled race have VO2 values as high as 240 ml/kg/min.
Measuring VO2 Max
Accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.
My Results
I took the VO2 max test today at my gym, which included a 1.5 mile run on a treadmill. Not having completed such a test in the past, I didn't know how fast I could or should run this distance. I ended up completing the 1.5 miles in 09:46 minutes (6:30 min/mile pace). My resting heart rate prior to the test was 42 bpm. My max Heart Rate during the test was 184 bpm. My VO2 max results were 54.5 ml/kg/min. I will retake this test about every 8 weeks to measure my progress.
VO2 max is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V - volume per time, O2 - oxygen, max - maximum.
VO2 max is often used to compare the performance of endurance sports athletes and is expressed as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).
Maximal oxygen uptake (VO2max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power. The average young untrained male will have a VO2 max of approximately 45 ml/kg/min. The average young untrained female will score a VO2 max of approximately 38 ml/kg/min. World class male athletes, cyclists and cross-country skiers typically exceed 75 ml/kg/min and a rare few may exceed 85 ml/kg/min for men and 70 ml/kg/min for women.
Some notable endurance athletes with extremely high VO2 Max results include:
92.5 Greg LeMond, professional cyclist
90.0 Bjørn Dæhlie, Norwegian cross country skier
88.0 Miguel Indurain, professional cyclist
84.4 Steve Prefontaine,US runner
84.0 Lance Armstrong, professional cyclist
78.5 Bill Rodgers, 2:09:27 marathoner
76.0 Alberto Salazar, 2:08:51 marathoner
To put this into perspective, thoroughbred horses have a VO2 max of around 180 ml/kg/min. Siberian dogs running in the Iditarod Trail Sled Dog Race sled race have VO2 values as high as 240 ml/kg/min.
Measuring VO2 Max
Accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.
My Results
I took the VO2 max test today at my gym, which included a 1.5 mile run on a treadmill. Not having completed such a test in the past, I didn't know how fast I could or should run this distance. I ended up completing the 1.5 miles in 09:46 minutes (6:30 min/mile pace). My resting heart rate prior to the test was 42 bpm. My max Heart Rate during the test was 184 bpm. My VO2 max results were 54.5 ml/kg/min. I will retake this test about every 8 weeks to measure my progress.
Saturday, May 16, 2009
Week 8 Results
M - Spin (18 miles - 60:00)/ Run (4 miles - 32:37)
T - Swim (1 mile - 35:01)/ Run (4 miles - 33:11)
W - Spin (9 miles - 30:00)/ Run (5 miles - 39:11)
H - Spin (9 miles - 30:00)/ Weights (30:00)
F - Swim (1 mile - 34:41)/ Run (4 miles - 34:54)
S - Bike (52 miles - 3:30:00) - Up Mt. Wachusett
S - Rest
Total Workouts: 10 (0 bricks)
Total Hours: 9 hrs 00 min
Swim Total 2 miles /1 hr 10 min
Bike Total: 88 miles / 5 hr 30 min
Run Total: 17 miles /2 hr 19 min
Ending Weight: 194 lbs.
Great workout week! Feeling even better about my swim - cut another minute plus off my mile. Finally got off the trainer and went on my first bike ride. Hooked up with two of my buddies from church, Jess Hatch and Marko Zatylny, for a ride from Bolton to the summit of Mt. Wachusett. Probably not the best choice for my first ride as it was very steep. I was actually thinking about a nice, flat 40 miler at a steady, easy pace. Jess and Marko are fast riders, but were very patient with me slowly bringing up the rear. I ended up doing 52 miles while Marko and Jess went on for another 50. I definitely need to put in a ton more time on the bike. Overall, I'm happy about the number of workouts I got in this week, progress on the swim, and my first solid bike ride. Also, dropped another 2 lbs, which is nice.
T - Swim (1 mile - 35:01)/ Run (4 miles - 33:11)
W - Spin (9 miles - 30:00)/ Run (5 miles - 39:11)
H - Spin (9 miles - 30:00)/ Weights (30:00)
F - Swim (1 mile - 34:41)/ Run (4 miles - 34:54)
S - Bike (52 miles - 3:30:00) - Up Mt. Wachusett
S - Rest
Total Workouts: 10 (0 bricks)
Total Hours: 9 hrs 00 min
Swim Total 2 miles /1 hr 10 min
Bike Total: 88 miles / 5 hr 30 min
Run Total: 17 miles /2 hr 19 min
Ending Weight: 194 lbs.
Great workout week! Feeling even better about my swim - cut another minute plus off my mile. Finally got off the trainer and went on my first bike ride. Hooked up with two of my buddies from church, Jess Hatch and Marko Zatylny, for a ride from Bolton to the summit of Mt. Wachusett. Probably not the best choice for my first ride as it was very steep. I was actually thinking about a nice, flat 40 miler at a steady, easy pace. Jess and Marko are fast riders, but were very patient with me slowly bringing up the rear. I ended up doing 52 miles while Marko and Jess went on for another 50. I definitely need to put in a ton more time on the bike. Overall, I'm happy about the number of workouts I got in this week, progress on the swim, and my first solid bike ride. Also, dropped another 2 lbs, which is nice.
Sunday, May 10, 2009
Week 7 Results
M - Run (5 miles - 40:16)/ Swim (1 mile - 36:04 min) - Brick
T - Run (5 miles - 40:22)
W - Run (5 miles - 39:15)/ Swim (1 mile - 36:09 min) - Brick
H - Missed
F - Run (5 miles - 41:03)/ Swim (1 mile - 37:15 min) - Brick
S - Missed
S - Rest
Total Workouts: 4 (3 bricks)
Total Hours: 4 hrs 25 min
Swim Total 3 miles /1 hr 49 min
Bike Total: 0 miles / 0 min
Run Total: 20 miles /2 hr 40 min
Ending Weight: 196 lbs.
Still in SLC this week. Ended up having three good brick workouts. These bricks were actually broken up with a 2.5 mile run to Steiner, 1 mile swim, and then a 2.5 mile run home. Didn't get any bike time in this week. Was able to go to lunch with Jim Moss on Thursday and get a lot more info on training for an Ironman which I will share in later posts.
T - Run (5 miles - 40:22)
W - Run (5 miles - 39:15)/ Swim (1 mile - 36:09 min) - Brick
H - Missed
F - Run (5 miles - 41:03)/ Swim (1 mile - 37:15 min) - Brick
S - Missed
S - Rest
Total Workouts: 4 (3 bricks)
Total Hours: 4 hrs 25 min
Swim Total 3 miles /1 hr 49 min
Bike Total: 0 miles / 0 min
Run Total: 20 miles /2 hr 40 min
Ending Weight: 196 lbs.
Still in SLC this week. Ended up having three good brick workouts. These bricks were actually broken up with a 2.5 mile run to Steiner, 1 mile swim, and then a 2.5 mile run home. Didn't get any bike time in this week. Was able to go to lunch with Jim Moss on Thursday and get a lot more info on training for an Ironman which I will share in later posts.
Saturday, May 2, 2009
Week 6 Results
M - Swim (1 mile - 36 min)
T - Missed
W - Run (6 miles - 51:53 min)
H - Swim (1 mile - 37) / Run (4 miles - 38:00 min) - Brick
F - Swim (1 mile - 35:55 min)
S - Missed
S - Rest
Total Workouts: 4 (1 brick)
Total Hours: 3 hrs 19 min
Swim Total 3 miles /1 hr 49 min
Bike Total: 0 miles / 0 min
Run Total: 10 miles /1 hr 30 min
Ending Weight: 198 lbs.
Another challenging week for working out. Camille's two grandparents passed away within two days of each other. We ended up loading up the family on a plane and flying out to Utah for the two services. With all the travel, it has been difficult to get in all my workouts. I was able to get in a couple good swims down in St. George and even one brick. I was also pleased to see that I've lost another couple lbs. Friday (May 1st) marked the 1 year mark until SGIM.
T - Missed
W - Run (6 miles - 51:53 min)
H - Swim (1 mile - 37) / Run (4 miles - 38:00 min) - Brick
F - Swim (1 mile - 35:55 min)
S - Missed
S - Rest
Total Workouts: 4 (1 brick)
Total Hours: 3 hrs 19 min
Swim Total 3 miles /1 hr 49 min
Bike Total: 0 miles / 0 min
Run Total: 10 miles /1 hr 30 min
Ending Weight: 198 lbs.
Another challenging week for working out. Camille's two grandparents passed away within two days of each other. We ended up loading up the family on a plane and flying out to Utah for the two services. With all the travel, it has been difficult to get in all my workouts. I was able to get in a couple good swims down in St. George and even one brick. I was also pleased to see that I've lost another couple lbs. Friday (May 1st) marked the 1 year mark until SGIM.
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