So this happened...

I've been sitting on a fitness ball at work for three years. Two weeks ago, for no reason, my ball burst while I was eating lunch and checking email at my desk. I fell hard and fast. Very hard and very fast. A couple days of being sore and it was time to get back on a new burst-resistant ball. This video pretty accurately represents how one succumbs to gravity.

USAT member again...

I'm back.  Officially.  1st event of the year will be the Firebird Sprint Tri in a little over a month from now.  Time to remember how to swim!

Wednesday 14 mile bike this morning

Weekend Away

Headed up to N. AZ with Runnerwife for some R&R this past weekend.  I did not need the time off, and probably should have taken a bike, but it was nice to just make packing and vacationing easy.  Runnerwife is 1 week out from the 1/2 marathon and her training was going well except for a hiccup over the weekend.  A fluke stumble in the dark into a desk and now she's sidelined with serious knee pain.  No long run on the weekend and out short 3 miler turned into a 1.5 with a slow hobbling walk home.  Serious well wishes for a quick recovery and a speedy race next weekend!

Last week finished up with Wednesday and Thursday AM workouts with the Nutrition Doc and afternoon gym sessions on my own.  Friday I hit the gym over lunch and took the morning off.  I need to amp up the training and am considering adding a sprint tri in February. That might be just the ticket!

Monday AM
2 lap warm up
plyo warm up
3 x (Ladder Drills + 90yd 6 line suicide drills + recovery lap)
+1 suicide
5 min ABS

Monday PM
Gym - arms/foam roller/stretch

25 or 50 Proof?

Registration for the Whiskey Row race is now open and I need to decide between the 25 and 50 proof.  I know the 25 will be a great time, but I did it last year.  The 50 provides a new challenge and reason to push over the next couple of months, but I don't know what this spring has in store for me.  Decisions, decisions....

Monday - AM
3 x (5 x 50sec/10sec interval sprints on the track)
10x squat jumps
10x jump tucks
100x thrust jumps
20x lunges
2x 30sec star jumps

Monday - PM
5 min foam rolling
3 x 10 hamstring ball bridges
3 x 10 10# weighted crunches
8, 8, 6 pull ups
3x ball tricep pulls
3 x 20 rung pushup ladder
stretching

Tuesday - AM
Spin Class 60min
foam rolling 5 min
bicep curls
tricep extension
stretching
5 min abs

Back in Business

2011.  Day 1.  16 miles on the road bike.  Washed it, tuned it, lubed it, and added a couple new features for good measure.  I'm embracing what it will be for the foreseeable future and that is a commuting and training machine so weight be damned.  I added a rear rack and some sweet LED lights.  I'm going to look amazing when this thing is lit up at night!!  Back to work in the morning after a much needed long weekend to recover from the holidays.  Safe riding!!