Nice run in the morning

The temperature looked cold but it was not low enough to keep me in bed. I know how much I need to go outside and exercise. We decided to go to Ashton and either walk or run. We decided to warm up for half a mile and then did four intervals of 0.5 mile run and 0.25 mile walks. We noticed they have cleared some trees and bushes and it appears they are making the course wider. It felt good when we finished the workout.

Windy Morning Ride and Reflections on AI

This morning, the temperature was in the 50s, but the strong winds—gusting up to 26 mph—made it feel much colder. Despite the weather, we set out from the Crossroads Hy-Vee and headed south toward Tiffin, looping back through North Liberty. The ride ended up being a little over 20 miles. I hope I can keep up my goal of exercising every day. There’s something much more invigorating about riding outdoors compared to being stuck inside on a stationary bike.

Later in the morning, I tried calling Sophia, but she didn’t pick up. Hopefully, it just means she was already at school on time, which is what really matters. I also came across an essay she wrote about artificial intelligence. Honestly, she might know more about AI than I do! It’s incredible how much this field has advanced and the possibilities it offers.

Oscar's birthday

 I sent my brother a Happy birthday message this morning. He responded he wanted to call me, so I called him. We talked about Assen and Sophia. He said he feels pretty healthy (although he is completely blind). He sounded like he is in a very good mood. He is now 63 years young. He has always amazed me of his intelligence. We had a nice chat. I told him I have plans to visit him in August. 

Bicycle Trip to Waterloo

 We decided to ride to Waterloo during the weekend of October 14-15, 2023. Probably not the best decision because that weekend was particularly cold, and days before were pretty wet. We gathered at Flanigan's at 7:30 AM, but we started riding the bicycles from home. 

We headed first to Waterworks and then headed north to the gazebo in front of Sugar Bottom Bicycle shop. We then headed our way on Mehaffey Bridge Rd. Decided to ride easy climbing the road to the corner of Mehaffey Bridge Rd and Sugar Bottom Rd.

Safely arrived to Solon's Timber dome. The next stop, was Ely's Casey's gas station. Time to fuel our body before lunch. 

We then headed our way to Cedar Rapids. We started riding on the Cedar Valley Trail which is very safe and flat. 

New FTP

 I started this plan on Zwift called FTP Builder. Today, I finished week #1. The plan's first week had two hard workouts, Strength and Tempo, and two easier workouts called Foundation. 

I was able to finish one minute at 320 Watts. The new FTP indicated was 241 Watts.

This test should be done maximum once per week. 

YouTube video: https://youtu.be/TV6uxMONgqw

Farrell's Upper Body Workout

 I loved today's workout at Farrell's. This workout was Density Sets. We did 10 reps for each exercise (six exercises in each set) using heavier bands. We did each set three times before going to the next set. 

I tried to use band colors that pushed me. For the push ups, I tried to do these on my toes. It was hard to do them slow. 

Farrell's Week #4 Second Round

 I started doing "Farrell's" since October 9th, last year. It has been a wonderful experience. I find it perfect to strengthen all the muscles that I ignored for many years. My short term goal is to decrease my body fat. This year, I want to be able to do more pullups, maybe up to ten. I will keep working until I accomplish my goals.

DATE	Weight	Body Fat Percent
10/09/2021	170.8	24.5
11/13/2021	166.4	22.3
12/18/2021	170.8	19.0
1/8/2022	168.4	18.7
1/29/2022	167.6	18.2

Why do I like Farrell's?

    Accountability. The instructor keeps us moving and working hard all the time.

    Consistency. Training six days a week is an excellent idea. Changes will happen.

    Coaches are excellent.