Week 5 - Thursday Double Duty

Going to be working late tonight tearing down and closing one of my stores so had to get both my run and bike done in the morning. Kind of a bitter sweet day closing my Southpark Mall location, it was the very first store I ever opened, worked at and managed, with this company but it has been a huge profit drain for the last year plus and with the mall completely unwilling to work with us on our astronomical rent we had to make the decision to close up shop.

The run:
Temperature was 12° this morning and with the wind chill it was well below zero so I was relegated to the dreadmill this morning, thought about just doing a bike/run interval workout but I really needed to do a speed focused run workout so opted for Yasso 800's on the treadmill. Ended up doing a 1 mile warm up then 6x800 @ 7.5, 7.7, 8.0, 8.2, 8.5, 8.5 with a quarter mile east run between sets. I ran easy for the remainder of the hour to finish up with 6.82 miles total.

The bike:
After I dropped the kids off at school I headed back home to jump on the bike trainer. Did a pretty tough bike last so took it easy today. 10 min easy warm up then 3x10 min in medium gear, 1 min easy.

Now it's time to refuel for a long day at work.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 5 - Tuesday

Technically yesterday should have been an off day and it was for the most part but I just had to get an easy workout in after work, so I walked on the treadmill did some core and body weight exercises.

This morning got up bright and early to ride and discovered nearly 60° temps and was pretty tempted to just go for a run, but I stuck with the plan, kind of wishing I hadn't now supposed to get cold again tonight.

Watched The Big Lebowski while I rode and did a 90 minute hill simulation workout, good movie, great workout.

Tonight the plan is to jump on the treadmill before dinner and get 30-40 minutes in. I'm sure the decision to ride instead of run will haunt me later.

Week 4 - Sunday Long Ride

Watched nearly 5 hours of UFC fights in less than a 2 hour ride, I think there is too much talking and not enough fighting in these Fox/FX broadcasts.

The workout:
20 minute warm up then 5x10 minutes hard, 5 minutes easy with an easy spin for the cool down.

Had a good time last night at a friends surprise birthday, feeling it today though, glad I was able to get my workout done earlier so I could just enjoy a nice day bumming around the house with the family.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 4 - Saturday Trail Run

Met up with Jay, Tom, Phil, John and Shawn at Sunderbruch park this AM for a little trail running, my first time out there and it was definitely worth the drive. It was cold this morning, 8° to be exact, when we started but warmed up a bit once we got moving. My hands froze up yet again, John was kind enough to trade his mittens with me and surprisingly my hands warmed up, note to self go buy mittens they work!

Other than frozen digits it was a great morning running trails, after the first loop everyone but me and Tom left and we headed back out for more. We ended up with right around 11 miles (forgot to start my watch at one point after a stop) and it felt really good, probably would have gone for more if this wasn't supposed to be a recovery week. I will definitely be back out there again soon.

Afternoon called for an easy trainer ride, was difficult to get motivated for this ride but I knew i would appreciate it afterwards. I always feel better the day after a long run if I get an easy spin in later that day. I watched part of the movie Soul Surfer which is a favorite and really motivational.

Tomorrow I will have plenty of MMA to watch during my long trainer ride with the UFC on Fox tonight plus the preliminary fights are on FX so definitely enough to get me through.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 4 - Friday Swim

Woke up tired this morning, did not want to get out of bed, but I slept in yesterday (and had to do my workout last night, hence why I was tired) so I got my lazy butt out of bed. I so much rather enjoy working out in the morning as opposed to evenings but I really like to sleep in as well, such a dilemma... oh well enough about my "first world" problems.

Hit the pool this morning with the intention of doing my long swim that I passed on Wednesday, did the standard 600 yard warm up then swam 800 yards straight through. Felt really good in the water after I got warmed up, I was swimming next to one of the regular early morning swimmers, Jerry, nice guy but man he creates a heck of a wake for such a skinny dude. Good simulation for rough water swimming, best you'll get in a pool I suppose, every time I share a lane with him I swear I end up drinking half the pool.

Afterwards headed up stairs for some weights, dead lifts were on the menu this morning. I think I'm going to just stick with the basics of power lifting moves like squats, dead lifts and power cleans, picking one of those to start my workout and then doing circuits of body weight exercise like push ups, burpees, pull ups, box jumps and my current favorite piece of equipment in the gym the rowing machine. I can piece together one heck of a workout with just those exercises that leaves my whole body hurting.

Today I did 5 sets of Dead lifts (135, 185(3), 135) each followed by 10 burpees, 25 crunches, and 6 pull ups. Then did 2 sets of 750m row with box jumps, lots and lots of box jumps, followed by more box jumps. Pretty sure my calves are going to be sore tomorrow from all the box jumps, good thing my long run tomorrow is only 10ish miles, going to try and meet up with Jay at Sunderbrook to run trails, never run there before should be interesting.

Until next time...Do today what others won't, so tomorrow you can do what others can't.

Week 4 - Thursday Night Brick

Slept in this morning and skipped my run so decided to do one of my favorite workouts tonight bike/run intervals.

Started off with 10 min bike, 10 min run then 20 push ups and 25 crunches. Then repeated four more times with 5 min running and pushups and crunches. Finished it up with 10 min on the bike.

Ended up with 23.1 miles biked and 4 miles run, good hard workout.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 4 - Wednesday

I have been in a funk that past few days, I think it's mostly due to 3 hard weeks of training and the chilly weather. Being a summer baby I have never enjoyed winter that much, so needless to say I wasn't super motivated to swim this morning. Good news was I was inside and the water was warm. I had a plan to just do my warm up and then swim 1000 yards straight through but after my warm up I changed it up. I ended doing 4x50 hard then 200 swim, 100 kick, 200 swim and 4x50 (25 underwater kick, 25 swim w/fins).

Afterwards headed upstairs to lift, did. 4 sets of squats 10 reps @ 135, 8 @ 155, 6 @ 175, 4 @ 185 each set followed by pull ups, push ups and crunches. Then did 4 rounds of 500m row, 10 box jumps, 10 burpees, 10 mason twists with weight.

Had to drive to Des Moines today and while driving along I-80 I was scanning through channels when I came across the song Jack and Diane. I've never really paid much attention to the lyrics but the chorus stuck out, "Oh yeah, life goes on, even after the thrill of living has gone..." talking about the thrill and excitement of life when you are young and vibrant and full of enthusiasm but after thats faded the rest of your life is still there. Got me thinking, why do the best years have to be behind me? When I was in high school or college? I think the key ti enjoying life is by constantly searching for that next "thrill". It doesn't have to be wild and crazy stuff, heck as any parent knows watching your kids grow up in front of your eyes can be a fearful and thrilling thing. I try to live by a philosophy of being happy in my current circumstances and not waiting for the next "thrill" to bring me happiness, I've found when I am able to accomplish that then I really enjoy the present moment no matter what is going on in my life.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 4 - Tuesday Basement Brick

Yes with temperatures plummeting this week I am probably going to get a lot more use out of my treadmill, this morning it was a whopping -2 outside when I woke up and let the dog out, needless to say I was a bit chilled standing on my deck in my shorts, after that I was ready for a workout to warm me up.

This week is a recovery week so time to back it off just a bit, seeing as how I'm not following an actual plan and just kind of making this up as I go along it is important for me to at least follow the pattern of 3 weeks build, 1 week recovery. That is really about as complicated as my training structure actually gets, outside of that I do certain workouts on certain days cause it just fits my schedule the best. Anyway onto the actual work done today.

Tuesday is typically my medium ride of 90 minutes but with the recovery week and all I decided to scale it back to 75 minutes than do a brick run of 30 minutes. I started out on the bike watching an episode of The Wire, good show can't believe I never got into when it was running, I didn't really have a plan for today was just going to wing. I ended up doing a 20 min warm up then 4x10 min (8 min hard, 2 min easy) followed by 12 minutes of intervals moving up and down the gear range every minute and 3 minute fast spin before jumping off to run on the treadmill.

I got bored with the run almost immediately so after the first mile I decided to do quarter mile intervals with easy at 7mph and quarter hard at 8, 8, 8.5 and 9, that got me to 3 miles and then ran easy to finish off the 30 minutes.

Ended up with 27.15 miles on the bike and 3.7 on the run.

Took yesterday off so looking forward to my swim tomorrow and lifting weights again.

Until next time...Do today what others won't, so tomorrow you can do what others can't.

Week 3 - Sunday ride

Pretty tired today after yesterday's run, ride and staying up late for a birthday celebration, legs felt pretty good though.

Started off with a 20 minute easy warm up then did 10 minutes in a bigger gear followed by 5 minutes easy, did that 6 times which got me to an hour and half. After that I did the big gear for only five minutes to get me to 2 hours. Last 15 minutes I went 1/1 minutes hard/easy and cool down.

I was pretty much spent after this ride, I couldn't have gone longer if I'd of wanted too. Might take tomorrow off or just an easy swim, I'll see how I feel in the morning. Another big weekend of training in the books.

Ended up with 47.35 miles in 2:15.

Now spending the afternoon watching football and building projects with Casey before heading to a meet and greet with the QC Tri Club.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't. 

Week 3 - Saturday long run

Met Jay, Phil, Emily, John, Rick, Betsy and Kent at the radio station for the weekly long run. Man we ended up running all over Davenport and Bettendorf today even made a stop at HyVee so Jay could get some breakfast pizza and he was kind enough to buy me a Snickers bar, man that tasted so good. I felt horrible after 5 miles and almost called it quits, glad I kept going cause I felt better at 15 miles than I did at 5. Ended up getting 15.7 miles in 2:35 today, my plan was only for 14 but plans were made to be broken, Jay almost had me convinced to do 20.

Hopefully getting on the bike shortly before grocery shopping then it is off to celebrate my mother in laws birthday.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 3 - Thursday morning run

Slept in a little longer this morning than normal which is okay since I can afford a little extra sleep on Thursday mornings with just doing a run workout.

After the typical routine of waffle and coffee I headed out the door with Lucky for a run. Shortly after getting started I just didn't feel like running not sure why but was thinking about cutting it short within a half mile. But surprisingly I was moving really quickly and after the first mile my mood and attitude about the run changed.

About half way through mile 2 my hands started getting really cold, which has been a problem lately. It wasn't really that cold this morning when I checked my weather app it had said it was 25° which is cold but certainly not the worst I've run in. The rest of my body was fine but my hands were miserable. I decided to extend my run with Lucky, he normally only joins me for 2-3 miles, before heading inside to the treadmill. I ended up doing 4.68 miles out side and then half mile repeats with a quarter jog on the treadmill. After each quarter i jumped off and did a set of push ups and core exercises, did that 4 times. Ended up with 3 miles in 23 minutes.

Glad I have a treadmill for days like today, not sure why but my hands were so cold they hurt.

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 3 - Wednesday Night Ride

Got a quick ride in when I got home before dinner. Nothing too special warmed up 10 minutes than did 3 sets of 9 minutes hard working on staying in aero position and 1 minute easy, then 5 minute cooldown.

Big story of the day was the news of Notre Dame linebacker Manti Te'o alleged involvement in this elaborate hoax involving the death of his girlfriend this past fall. Supposedly she never existed and either he was duped by a group of deranged individuals or he was involved for whatever gain. I'm dumbfounded by the whole thing honestly, I like many people were moved by this story when it happened and now that it is coming out that it's all a lie I'm kind of irritated by it. Not sure what motivates someone to do something like this but it is going to be interesting to see how this story unfolds going forward.

Until next time...Do today what other's won't, so tomorrow you can do what other's can't

Week 3 - Tuesday

Did not get a chance to post this yesterday.

Decided to break up my 90 minute ride yesterday morning and do a Bike/Run interval after each of the 12 minute sets, I was traveling up to Des Moines yesterday and knew I was probably not going to get my run in especially since I planned on going to visit some friends.

All in all workout went really well don't really have the depth of details and feeling being one day removed from the workout. I actually thought about just not even blogging on this day but I've kept up so far through 2 weeks so no need to skip a day now right.

This is what I ended up for on the day.
Bike - 32.5 miles in 1:30
Run - 4 miles in 31:09
Had a good night hanging out with friends last night, even if they did keep me up past my bed time ;-) but that's okay I was planning on sleeping in this morning, which I did. I did bring workout clothes just in case I was feeling motivated to lift weights or run the stairwells. I actually did wake up early and thought about it but decided since I ended up getting my swim in on Monday I would just take this morning off. I am probably going to jump on the bike tonight when I get home for a half hour.

Until next time...Do today what other's won't, so tomorrow you can do what other's can't.

Week 3 - Monday Swim

Did not want to get up and work out this morning, probably because I slept terribly. I kept waking up every couple of hours and then fighting to go back to sleep, which is very odd for me, normally I'm a very heavy sleeper and have no trouble going back to sleep if I awake. At 3:45 I finally decided to just bag my workout seeing as how my alarm was set to go off in 15 minutes and I was just not feeling it. In hindsight I probably should have just gotten up then and got ready but I made the decision to just sleep in and hit the pool on my lunch. The good news is a fell back asleep for 3 more hours and it was probably the longest stretch all night so that was good.

I did end up going to the Y for a swim at noon, felt good in the water today thia is what I ended up doing today:

WU: Usual 600 mix
MS: 1000yd endurance swim
CD: 200 yards

I was going to do 5x100 and 10x50's but really just wanted to swim straight laps so got my long swim done for the week.

Now I'm at work choking down my food, although it's good and I'm hungry would rather have a protein shake right now. Its funny how after running and biking I'm all for devouring food but after a swim just not in the mood for food.

Until next time...Do today what other's won't, so tomorrow you can do what other's can't.

Week 2 - Sunday Long Ride, Church and Football

Woke up nice and early this morning so I could get my bike ride in before church so I could spend the afternoon watching football and playing Lego's with my boys. Casey got the Ninjago Epic Dragon battle set from Santa and we have yet to attempt to put it together yet so that is on the agenda for today!



Casey showing off his present from Santa

 

My ride went okay, watched part of the Strikeforce fights from last night and an episode of The Wire while I rode. Goal today was to get 2 hours in and let me tell you it was a struggle, one of the fighters was wearing a T-Shirt that read Embrace the Grind and that is exactly what I had to do this morning. Legs were tired from yesterday and just didn't have much oomph in them, but I embraced the grind and kept pushing through. To keep my self motivated I would do 4 minutes at medium gear and then 1 minute easy and just focused on getting through 5 minutes at a time. It worked and I ended up with 41.5 miles for the day.

Church was awesome today, Coach D was preaching and it was a great message on "I'm a Christian, So Now What?" He had 5 points but the 2 that really hit home with me were about Prayer and have Godly Relationships, 2 things as a Christian I struggle with. I usually don't take notes but today I did, Coach D really has a way of getting the people engaged, heck the man could read the phone book and make it sound interesting. He is so passionate and energetic it's inspiring and something I admire about him.

After church I whipped together a new recipe for slow cooker stuffed peppers that I'm looking forwarded to for dinner tonight. I had some of the leftover mixture for lunch in tortillas and it was good so pretty excited for the peppers. Need some variety in my diet so if I can add another recipe to my arsenal that will be great.

Now it's time for some Playoff Football and Lego's so

Until next time...Do today what other's wont, so tomorrow you can do what other's can't...like grow a sweet mustache!

Did someone lose a squirrel?

Week 2 - Saturday daily double

Started the day off with a long run, met up with the usual suspects and a couple new faces. Head wind was rough to start with but nice on the way back. Ended up with 12.5 miles in 2 hours.

Afterwards came up did some jump ropes and core before devouring a stack of pancakes.

Did the grocery shopping, got boys lunch and a snack for me before hopping on the bike trainer. Did the following workout:

WU: 20 min progressive warmup
MS: 2x (5x1 min hard 1 min easy) staying in the aero position the during the 10 min set. Easy 2 min spin after each set.
CD: Rode remainder of time easy.

Watched part of the movie Ali while riding, good movie.

Now it's time for some playoff football!

Until next time...Do today what other's won't, so tomorrow you can do what other's can't.

Week 2 - Friday Swim

Ended up getting another 45 minutes in on the bike last night along with some jump ropes and core, actually felt really good afterwards. Then hung out with my boys and watched Dual Survival, easily one of our favorite shows that and Gator Boys.

Woke up this morning a little tired but convinced myself to get up and get going.

Swim work out today was the following

WU: 200 each of swim, kick, pull
MS: 4x200 swim with 20 sec rest
CD: 400 mix

Swimming is starting to come back, getting comfortable in the pool again. Afterwards got a great workout in, 8 rounds of 500m rows followed by 10 burpees on the odds and 10 box jumps on the evens. Thia work out kicked my butt and had me sweating profusely by the end.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 2 - Thursday

Did not get my bike ride in last night like I wanted too, was just too tired after driving all day and getting home till 7:15 and felt like I just needed to take the night off. Which allowed me to work on soap carvings with the boys, Casey did his Boy Scouts knife safety Tuesday night and they had us practicing on a bar of soap. So when I got home both boys wanted to do some more. I got Casey set up and than me and Caden worked together on ours. It was definitely fun and a great bonding moment with my boys which is far more important than a 30 minute bike ride ever could be.

So since I skipped it last night I decided to start a little early this morning by getting a 30 minute warm up ride in before my run. I ended up running 7 miles and then doing another 15 minutes on the bike afterwards. Had a lot of things I needed to think about on this run, trying to figure out how to deal with the disappointment of certain individuals in my life and their actions. I suppose I can't concern and worry myself about their short comings and just deal with my reaction to them. Basically the only thing I can control is me.

Well enough of the therapy session...

Until next time...do today what other's won't, so tomorrow you can do what other's can't.

Week 2 - Wednesday Swim

Got a pretty decent run workout on the treadmill in last night after the boys went to bed. Deanna got home and was telling me about the shenanigans that went on at her meetings in Chicago which helped pass the time on the dreadmill.

Woke up on time again for a swim work this morning, I guess having a couple races on the schedule already paid for is good motivation to get after it.

WU: 200 each of swim, kick, pull
MS: 5x(100 swim, 2x50 swim)
CD: 200

Afterwards headed upstairs to lift but really wasn't in the mood to lift weights so did a variety of body weight exercises along with the rowing machine in some mini circuits. Still a really good workout, need to remember to incorporate easier lifting days (lighter weight loads) every once in awhile to minimize the stress and strain on my joints. I was sore way too much and too long last week and it affected other workout efforts. 

Hopefully tonight I can get in an easy spin on the trainer.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 2 - Tuesday

Woke up bright and early this morning at 4:15 after a great night's sleep, a full days rest yesterday and my stretching routine last night really helped with the leg soreness I've been feeling lately.

Warmed up with a cup of coffee and a few sun salutations and some other yoga before jumping on the bike trainer. Did one of the 2 90 minute bike workouts today while watching the BCS National Title Game from last night. My ride went considerably better than Notre Dame's night did last night. As a ND fan it was really hard to watch, didn't even look like we belonged on the same field as Alabama last night.

Anyway ended up with 32 miles this morning, was getting ready to jump on the treadmill and do a brick run (so I wouldn't have to later tonight after Scouts) when Caden came downstairs, so I headed up with him did my ab ripper x routine and some additional stretching before making him and Casey some pancakes for breakfast, and yes I had one (albeit a large one) too.

Got to get that run in tonight now which will be tricky, but I'll get it done.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 2 - Monday Rest

Week 2 is starting off just like week 1 did with a rest day, and honestly I need it. Started coming down with something Saturday night, felt better most of the day yesterday but after church, taking the boys to Chuck E. Cheese's for Caden's birthday and my bike ride when I finally slowed down it hit me all over again. Went to the clinic this morning and the good news is I don't have strep but I do have a good old fashion cold, with congestion in my chest and head, so a rest day is perfect. Still working from home today but definitely taking it easy and keeping up on fluids.

Last week was pretty tough, and even though I did skip my run yesterday morning I was very pleased with my training overall, made it to the gym and pool twice which was my goal and still hit my running and biking goals for the week. Ended up with 3000 yards swimming, 103 miles bike and 18.5 miles running plus 4 cross training sessions of either weights, stretching/yoga or core work for a grand total of 10 hours 46 minutes of training last week. Hopefully today's day of rest will get me ready for another big week and increase my distances and time training, would like to double my cross training sessions as well especially the stretching which I have been doing more consistently but can always improve, tonight I will do some stretching/yoga to help get me started in the right direction.

Until next time...Do today what others won't, so tomorrow you can do what others can't.

Week 1 - Sunday Long Ride

Originally wanted to get up early this morning and go to Illiniwek and run trails but after a long day yesterday and feeling a little under the weather decided to just sleep in and enjoy the extra rest.

After church we took the boys to Chuck E. Cheese's for Caden's birthday which was great, they had a great time playing games especially skeet ball which just so happens to be mom and dad's favorite game too.

Ran some errands and then it was time for my bike ride. Watched a couple episodes of World's Strongest Man competition before the Redskins Seahawks game started. Ride it well legs were still a little tired was shooting for 2 hours but called it quits after 1:45 still lots of time to build it up.

Tomorrow calls for more swimming and I'm actually looking forward to it and giving my legs some rest.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Saturday Long Run

Met up with Jay, Tom, Sean, Phil and Emily for the weekly long run at the radio station just off Kimberly to run the Duck Creek bike path. It was pretty cold to start but not bad I think it was about 18* but little to no wind, supposed to be upwards of low 40's on Wednesday which is just crazy, might roll in shorts if gets that warm out.

Almost didn't make it today, legs were still really sore from squats on Wednesday but I knew I would regret not going and not getting a long run in this week. I was also hopeful that a nice slow paced run would help work out the soreness and for the most part it did. Mostly though I knew there would be a group expecting me and even though they would have done it with out me the obligation to the group helped pull me out of bed when I easily could have convinced myself to stay.

Run went well we did a 40+ minute out and back for roughly 7.25 miles because a couple other people were meeting up at 7:30. Phil and I were able to convince Emily to go out for 3 more, and we headed back out with the rest of the group.

All in all another good group run in the books ended up with 10.5 miles in 1:42. Now it's time for my youngest boys birthday party and then maybe a short bike ride later.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Friday Swim

Over slept this morning, would have been so easy to just say screw it and keep sleeping but I made myself get up and get ready to go to the gym. While checking Facebook found the attached picture thought it was appropriate for today.

Swim workout went as follows
WU: 200 swim, 100 kick, 100 pull
MS: 800 continuous swim
CD: 100 kick, 100 swim w/fins, 2x25 underwater kick w/swim back.

Lifted weights afterwards, hang cleans, pull ups, push ups, upright row, 3/4 dead lifts, shoulder shrugs.

Glad to have overcome the hurdle of over sleeping and still get in a good workout.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Thursday

Didn't want to get up this morning, after hitting the snooze button a couple of times I finally rolled out of bed and got ready for my run.

Thursday is normally a tempo run but after a hard bike workout on Tuesday and squats and lunges yesterday my legs were fried so decided to just take it nice and easy.

Nothing special about my run today just got my miles in and glad I didn't give in to the temptation to just skip it. I didn't get my ride in last night so need to do it tonight.

Run - 5.25 (50:00)

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Wednesday

Woohoo! I actually made it to the Y for my swim workout today, first time in almost a month.

WU: 200 swim, 200 kick, 100 pull

MS: 4x(4x50 on the minute) with 1 minute rest between sets. The actual work called for 16x50 but my swimming endurance just isn't there yet so I broke it up in 4 sets. I was completing these in roughly 45 sec which is not far off from where I was last summer.

CD: 100 kick 100 swim w/fins

Afterwards I headed upstairs to lift weights. 1000 m row, squats, pull ups, push ups, lunges, dips, box jumps and finished it off with bench press and crunches.

Another day in the books, tonight I might get a half hour in the bike and definitely need yo do my stretching routine.

Until next time... do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Tuesday

Kicked off the New Year and Week 1 of my 70.3 triathlon training with 90 minute trainer ride after taking yesterday off.

WU: 10 minutes of easy spinning followed by 15 minute progressive RPM build from 90 to 110 going up 5 rpm every 3 minutes.

MS: 5x9 minutes of Muscle Tension RPM Pyramid with 2 minutes easy spin between sets. First 2 sets went 3x3 minutes in big gear grinding at 45-55, 60-65, 45-55. Sets 3 and 4 were a progressive build every 3 minutes from 45-55, 55-65, 65-75 final set was 3x3 minute builds from 60-90.

CD: 8 minute spin in easy gear building from 75-100+

This workout sucked! I hate grinding away in big gears and low cadence, I'd so much rather spin away at 85-90+ in a smaller gear but this is just the kind of workout I need to build power in my legs. I'm sure I'll see the benefits once the weather turns nice and I can get back outside.

Afterwards I changed into run clothes grabbed Lucky and headed out for a brick run. Supposed to run later but knew I wouldn't get it done so just made it an easy brick instead.

Bike - 31.75 (1:30)
Run -  2.75 (24:00)

Things to work on this week: getting my eating back under control. After a holiday season of splurges I feel like garbage and am ready to stop gorging myself on an almost daily basis, UGH!

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.