2 mile run today.
My ankle and foot felt much better after some time away. I think I am going to start training barefoot and see what happens. I just can't stop reading how it has helped so many people run pain free. We will see....
Monday, July 27, 2009
MINIKEGS are here
We did a 35 mile one way ride from South Haven, MI to Kalamazoo, MI on the Kal Haven Trail on Saturday. It was a really nice trail similar to the Prairie Path but the trail was packed much harder. I rode it fixed gear and got a nice leg work out in. We ended the ride by having a few beers at Bell's Brewery. We took home 3 minikegs of Oberon!
Thursday, July 23, 2009
Tuesday
I did a 30 minute fixed gear ride around town to loosen up my legs after my big ride last night.
Swim practice:
400 free
20x50 kick on :50
800 free (10:22)
100 cool down
Swim practice:
400 free
20x50 kick on :50
800 free (10:22)
100 cool down
Monday
At about 6pm I was feeling a little antsy and needed to go on a ride. So I loaded the Moots up with 2 niterider lights (1W LED) and 1 cateye blinker up front and a rear light on the seatpost. I left around 6:45pm and decided to head to Batavia where I could refuel at Kline's and then head home. I made a few wrong turns on the way but did explore Blackwell which was pretty beautiful as the sun was setting. I got to Batavia after about 40 miles of riding, most of which was about 18mph. Sarah, Chris and little Jack were up watching the TDF coverage(about 9:15pm). I snagged a few granola bars and a rice crispy treat from there pantry, refilled my waterbottles and headed out for about 35 miles of dark trail riding home. It was fantastic! I had a few random wildlife interactions(skunk almost got me) and I busted up a highschool party outside of Wheaton. I got home around 11:45. It was my longest ride of the season so far.
Thursday, July 16, 2009
Thursday
2000m row sub 2:10/500m
30 crunches
30 penguins
2x15 military press
2x15 dumbell press
3x15 curls
1000m row sub 2:00/500m
20 crunches
20 penguins
2x15 dumbell press
2x15 curls
Just a quick one today, my core is still sore from Tuesday!
500 free
400 pull
300 kick
200 drill
20x50 free on :50
2400 total for me
30 crunches
30 penguins
2x15 military press
2x15 dumbell press
3x15 curls
1000m row sub 2:00/500m
20 crunches
20 penguins
2x15 dumbell press
2x15 curls
Just a quick one today, my core is still sore from Tuesday!
500 free
400 pull
300 kick
200 drill
20x50 free on :50
2400 total for me
Wednesday, July 15, 2009
Tuesday
5000m row @ sub 2:10/500m
3x20 crunches
2x20 penguins
3x15 military press
3x15 dumbell press
3x15 curls
2000m row @ sub 2:10/500m
3x20 crunches
2x20 penguins
2x15 dumbell press
2x15 fly's
2x15 curls
1000m row @ sub 2:10/500m
4x30secs leg raise
4x30secs planks
2 mile run @ 8:00 pace
700 yard swim
3x20 crunches
2x20 penguins
3x15 military press
3x15 dumbell press
3x15 curls
2000m row @ sub 2:10/500m
3x20 crunches
2x20 penguins
2x15 dumbell press
2x15 fly's
2x15 curls
1000m row @ sub 2:10/500m
4x30secs leg raise
4x30secs planks
2 mile run @ 8:00 pace
700 yard swim
Monday
I did a short ride today to stretch out my legs from yesterday. My GPS was not charged so I have no data, but it was about 10 miles........
Sunday, July 12, 2009
Another Week
I had a bad week of training. I have been getting paranoid that I am getting injured from running. I have been feeling a little pain in my left foot(old injury that lead me to PT) but it is so minor I figured I would just rest it a little bit this week. Then I got sick and was in bed for thursday and friday. I did have one good swim practice this week worth talking about. For the first time bilateral breathing didn't feel awkward. It actually felt natural and I think I was covering more distance per stroke by doing it properly. This was the first time I have ever believed that I could actually race like this. Very exciting progress.
Today we did the Campton Hills to Sycamore loop. about 50 miles in total. Katy, Aaron, Tom, Kevin and I did the ride. It was way out of Katy's comfort range but she rode really strong today and was very impressive on the bike. Tom rode it fixed 40/16 with no brakes. It was the first road ride he has done in a long time and loved it. He couldn't wipe the smile off his face. Aaron proved to be the strongest climber which was no surprise since everything we were climbing today barely could be considered a climb compared to Portland. I was a little worried after being away from the bike for so long and fresh off an illness that I wouldn't have the speed anymore. I felt really strong today but my legs were pretty gone by the end of the ride. I still have a good top end and am getting more and more excited for the bike portion of the triathlon.
Feeling better now and ready for a good week of work and training......
Today we did the Campton Hills to Sycamore loop. about 50 miles in total. Katy, Aaron, Tom, Kevin and I did the ride. It was way out of Katy's comfort range but she rode really strong today and was very impressive on the bike. Tom rode it fixed 40/16 with no brakes. It was the first road ride he has done in a long time and loved it. He couldn't wipe the smile off his face. Aaron proved to be the strongest climber which was no surprise since everything we were climbing today barely could be considered a climb compared to Portland. I was a little worried after being away from the bike for so long and fresh off an illness that I wouldn't have the speed anymore. I felt really strong today but my legs were pretty gone by the end of the ride. I still have a good top end and am getting more and more excited for the bike portion of the triathlon.
Feeling better now and ready for a good week of work and training......
Monday, July 6, 2009
A Week of Recap
We arrived in Cocoa Beach, FL for the wedding on Tuesday and after checking in to our hotel, Katy and I went to the fitness room. We did 30 minutes on the treadmill at an incline(about 3.5 miles) and then went through a core/strength routine. Reps of dumbell presses, fly's, lateral raises and curls. For the core we did, leg raises, slide ups, rightside left side crunches, bicycles and planks.
No exercise on Wednesday as our day was filled with wedding activities.
On Thursday we arrived at Vero Beach and after the thunderstorms rolled through we ran the beach for 30 minutes(3 miles we will call it) doing some interval work and easy jogging between.
On Sunday I went out for a 40 minute run workout coached by Lance Armstrong. I got through the 8 minute warm up and was not feeling good. During the first 4 minute interval, I realized that today was not the day for this so i turned off the workout and put on some Alexi Murdoch as well as shut down my GPS and just decided to run and see what happened. I got to Wolf road on the trail(my normal turnaround at about 4.7miles roundtrip) and kept going to Ogden and then kept going to Laidlaw school. I was feeling surprisingly good so I ran to McClure JRHS. I could tell i was going to be hurting if I kept going at my run pace so I walked about 5 blocks drinking some water and had a few shot blocks then picked it back up to a run until I got back. I am not sure how long I was gone but I did cover about 7 miles, my longest run ever.
I got a terrible night sleep last night, finally falling asleep when the sky was starting to get faintly bright, so I slept in until about 8am instead of going to swim practice. Scott was not happy with me(sorry) but that was the last thing I needed to be doing in the morning. So I got up and worked on some drawings and estimates for a while with the TDF on the TV. Big Day for Lance! Very tactical and AWESOME! Then I headed off to my jobsite since the subs weren't coming until thursday now and got some things crossed off my list to do. When I got home I did a circuit of lifting and core work for about 40 minutes.
Katy got on the bike trainer when she got home to watch the TDF so I got out the rowing machine and cranked out a 5000m row doing 250m intervals for the middle 1500m. I was cranking at about 1:45-1:50/500m on the intervals and feeling really strong. I need to do another 500m for time. I'm pretty sure I can drop some time with the conditioning i am in right now. I am terrified to try though as it was one of the most grueling things I have ever done.
No exercise on Wednesday as our day was filled with wedding activities.
On Thursday we arrived at Vero Beach and after the thunderstorms rolled through we ran the beach for 30 minutes(3 miles we will call it) doing some interval work and easy jogging between.
On Sunday I went out for a 40 minute run workout coached by Lance Armstrong. I got through the 8 minute warm up and was not feeling good. During the first 4 minute interval, I realized that today was not the day for this so i turned off the workout and put on some Alexi Murdoch as well as shut down my GPS and just decided to run and see what happened. I got to Wolf road on the trail(my normal turnaround at about 4.7miles roundtrip) and kept going to Ogden and then kept going to Laidlaw school. I was feeling surprisingly good so I ran to McClure JRHS. I could tell i was going to be hurting if I kept going at my run pace so I walked about 5 blocks drinking some water and had a few shot blocks then picked it back up to a run until I got back. I am not sure how long I was gone but I did cover about 7 miles, my longest run ever.
I got a terrible night sleep last night, finally falling asleep when the sky was starting to get faintly bright, so I slept in until about 8am instead of going to swim practice. Scott was not happy with me(sorry) but that was the last thing I needed to be doing in the morning. So I got up and worked on some drawings and estimates for a while with the TDF on the TV. Big Day for Lance! Very tactical and AWESOME! Then I headed off to my jobsite since the subs weren't coming until thursday now and got some things crossed off my list to do. When I got home I did a circuit of lifting and core work for about 40 minutes.
Katy got on the bike trainer when she got home to watch the TDF so I got out the rowing machine and cranked out a 5000m row doing 250m intervals for the middle 1500m. I was cranking at about 1:45-1:50/500m on the intervals and feeling really strong. I need to do another 500m for time. I'm pretty sure I can drop some time with the conditioning i am in right now. I am terrified to try though as it was one of the most grueling things I have ever done.
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