MAF Experiment- Week 23

Snapshot of this week’s ideas:  Workout highlight: Workout music.  Nutrition highlight: Yummy peanut butter.  Words of Wisdom highlight: Make your bed

Click here for the video recap for the blog.

MAF Update:

Every ride stayed very similar to the previous week’s.  Just keeping on keeping on.  My base building phase is nearing completion, and the end of the sole focus on MAF miles is in sight.  I will still have my MAF days once March comes, but not every workout will be based on heart rate.

This week’s work:

Tuesday- 30-minute ride for 13.89 virtual miles

Wednesday- 30-minute ride for 15.92 virtual miles. (6 x 4 minutes in the biggest gear, 1 minute easy spin)

Friday- 30-minute ride for 13.98 virtual miles.

Saturday- 60-minute ride for 27.63 virtual miles.

Sunday- 30-minute ride of speed work. 3 x (5 min. of 20 sec. on and 10 sec. easy followed by 5 minutes at MAF)

Nutrition Highlight:

My family and I love peanut butter, as I wrote about in an earlier blog post our homemade peanut butter.  You can check it out, but here is a quick highlight.  We started to make our own peanut butter after spending years buying the “natural” variety from a few different brands.  I always hated those because they would separate and force you to try to stir in the oil every time you wanted to use it.  That got to be bothersome, but we did not know any better. We suffered through the stirring because that was all that we knew.

We didn’t know better until a trip to a co-op in Duluth.  They had a peanut butter machine that ground it right in the store.  I tried to purchase one as a gift for my wife, but it proved to be cheap and burned out.  Then we got a good food processor and have been rolling along ever since.  Throw in four cups of dry roasted, unsalted, peanuts and one teaspoon of salt.  I like this method because there is never any oil to stir and I even enjoy the flavor of this better than any store-bought brands.  We get a thirty pound bag of peanuts from Azure Standard at a time, so we never seem to run out of peanut butter.

Workout Highlight:

Mindlessly biking in the same place can get tough, but having some good tunes can help pass the time.  Having good tunes that are designed with a specific beat to help you stay in a workout zone are even better.  Check out a previous blog post I did about the Rock My Run app I use while working out.

Music helps the work go faster

Wisdom of the Week:

“Make Your Bed.”

Make Your Bed by Admiral William H. McRaven
Make Your Bed by Admiral William H. McRaven

This tidbit comes from a Navy SEAL Admiral William H. McRaven’s book by the same name.  I wrote an entire blog about it back in July. The book has the ten lessons he shared at a commencement speech at the University of Texas at Austin.  The lessons are great to motivate you to deal with the challenges of life. Making your bed has to do with starting the day completing a task.  You can check out my thoughts on the book and an entire list of the ten rules on my previous post.

That’s just a bit of my experience.  Have a great week.

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