Training Update 12-10-08

Weekend
Saturday: I was all set for our long run of the week, but A was feeling lazy and it was contagious.
Sunday: 8.6 miles, I'm pretty sure this is the 2nd longest run of my life. This will all change soon enough.

Week
Monday: active recovery on the foam roller and light weights
Tuesday: 15 mile bike, bosu squats 3 x 10, lunges 3 x 10, calf raises 25# 3 x 10
Wednesday: 5 minute rowing warm-up
3 x (1 min of box jumps, 10 pull ups, 20 pushups, resistance tube shoulder raises)
3 x (1 min plank hand steps, 15 crunches, 10 bosu push ups, 10 seated rows 80#)
3 x (10 skull crushers, 10 overhand pull ups *lat pull downs for last 2 sets*, side crunches)
SMABS - 3 x
30 each - flat, knees bent, legs crossed, 90 degrees
Swiss ball handoff 15
Swiss ball rollers 30 se
Swiss ball balance 30 sec
15 leg lifts



SAMBOB - that's 90 push ups in case you didn't count

Back to basics

I started this blog to keep up with training and hold myself accountable. Found a friend's blog with his training log and made me think I should get back to more of that on mine. We'll see how long I can keep it up the posting this time of year, but it's worth a shot.

Let's get caught up:
11/29 - 40 minute run in Papago with Tri Diva, her hubby, and A - breakfast at US Egg
11/30 - rest
12/1 - 3.5 run
12/2 - 1 mile run, 1 hr personal training - total body
12/3 - 3.5 run
12/4 - 1 mile run, 1hr personal training -total body, 2.5 mile run

I'll get back to the specific nitty gritty in the coming days. This will hopefully make for some more intense workouts as well. The main focus right now is the 1/2 marathon, but I'm also thinking of a 1/2 IM in the coming year.

Still Training

Friday - 10 mile MTB
Saturday - Ultimate tournament / 12 mile road bike
Sunday - 15 mile MTB
Monday - Yoga
Tuesday - 1 mile run / core with trainer
Wednesday - rest
Thursday - 5 mile run
Friday - 8 mile run

1/2 marathon training continues despite the holiday week. John out here last week was great for my riding, but hard on my recovering neck. I've been putting in some hours working on my new bike and stripping my old bike. We had the in-laws over for Thanksgiving and have plans to spend lots of time with friends this weekend. Life as it should be!

Training Update

Friday – 4 mile run with Amanda / core work

Saturday – canceled AM hike and went to work on the house. Using a crowbar to tear down kitchen cabinets = functional strength

Sunday – back at the house for marathon of yard work. Trimming bushes = shoulders, pulling weeds = squats = legs, lifting, carrying, and hauling limbs = total body

Monday – Another impromptu trip to the house meant a canceled PM run, but Amanda stopped for ice-cream on the way back home and I ran back to the house from the store. 2 miles + arms /core while watching men's gymnastics and feeling like a girly man.

Training pictures from the weekend

Big Update

Monday:
The alarm went off early, but after two 4:00AM mornings in a row and having a solo workout planned, I just couldn’t get out of bed. My first day back in the office after a week in Reno, and my third week on the job, made for a hectic day at the office. This was followed by a meeting with the real estate agent to go over more house details – some good / some bad. The plan was to go for a long run and lift when I got home, but after talking with my wife and getting some food down it was getting late enough to jeopardize my Tuesday AM workout. I sucked it up and did some core, flexibility, and strength training before calling it a day.

Tuesday:
I don’t know if it was my comments about the warm pool temperatures after work that led to the campus AD adding some AM lap hours to the pool schedule, but it rocks. I much prefer to swim in the mornings, and my swim training has been way off since moving out to Arizona, but with some early morning options I can hopefully get back in the swing of things. A package arrived from Swimoutlet.com last night with my new pull buoy and paddles as well as a stationary swim trainer. I put it to use this morning during 1,600 M of pulling and 1,850 M total. I would’ve liked to go longer but the student life guard was late opening the pool.

Got home and went for a hard 4 mile run along the canals in Phoenix. It hurt, but I’m feeling my endurance and strength returning after several weeks off.

Wednesday:
I slept in, because I couldn’t get out of bed for an early morning run. After work I hit the south side of Camelback Mtn. for ½ mile hill climb repeats on the bike and then running. I’m beat.

***Stay tuned for a post dedicated to gear reviews. I’ve unfortunately had to purchase quite a bit of new gear as a result of theft when I first arrived in phoenix. I’m planning on posting reviews of my new helmet, gloves, multi-tool, paddles, pull buoy, goggles, and the piece I am most excited about – my new swim trainer.

Quick update before hitting the road

I leave in a couple of hours for Reno. Hopefully I'll get a chance to ride the Tahoe XTERRA course while I'm there for a conference. Anyone have advice for renting a ride up there?

Training Update
Tuesday: Trevor Glavin's Swim workout - that sucked.
Wednesday: Hill repeats after work, 1 mile climb x 3 with 6# weight vest
Thursday: Swim workout 2,000 yds - so nice to not feel like I was drowning (see Tuesday)
Friday: Resistance training / rest
Saturday: Great ride along the canals in Phoenix, excellent long ride!
Sunday: Up early for 5 mile ride to Camelback, 3 miles of mountain hiking/running, 5 mile bike back home feeling good despite the heat

I'm definitely getting more accustomed to the heat - it has also cooled off here lately. We have an offer in on a house here in the Valley, and I'm really excited to wrap that up and have our own place, it has been away too long. I have only a couple weeks until Snow Valley so this week in Reno and the following week are key to catching up on my training. The altitude will hopefully help in my training.

Quick one

Just a quick update. Today was my first day of work here in Phoenix and it was fantastic. I love the new gig and am excited about a new life here in the valley. More pictures and updates soon. I've got to find some water to get my swim on before I go crazy.

Training Update
Monday - hike/run up Camelback Mountain / weights
Tuesday - WORK ( the J O B kind) 3 miles in 107 degrees and major core work

Training and race schedule update

I’ve had trouble focusing after two big race weekends back-to-back and a week of traveling and rest between the two events. What seemed like a long four months of training leading up to Ft. Yargo has flown by and I am left without a concrete plan for the next weeks/months before my next XTERRA race. I haven’t decided if I will make the trip to AL for the Southeast Regional race or if I will just use that weekend to train and try to rock the Dawg Days race in Little Rock later in June. I still have some time to decide.

Training Update:
Saturday – DSG! 22 miles racing on the MTB
Sunday – Walk hills for 1 hr (recovery)
Monday – Swim 1,800 (drill and pull), weights during lunch
Tuesday – 1.5 hr nonstop on MTB, weights during lunch
Wednesday – 1 mile warm-up, then 2 x .5 mile hill repeats (running), Brick workout during lunch 10 minute hill climb on stationary bike, 5 minute sprint on treadmill - repeat!