yes I do

25 double unders warm up
Walking lunge 100 ft. - 21 Pull-ups - 21 Sit-ups
Walking lunge 100 ft. - 18 Pull-ups - 18 Sit-ups
Walking lunge 100 ft. - 15 Pull-ups - 15 Sit-ups
Walking lunge 100 ft. - 12 Pull-ups - 12 Sit-ups
Walking lunge 100 ft. - 9 Pull-ups - 9 Sit-ups
Walking lunge 100 ft. - 6 Pull-ups - 6 Sit-ups
25 double unders cool down17 minutes.
Felt great

Two a days wipe me out

Rolled into "masters" a litle late, so I skipped a set.
Spent about a little under an hour, lets see if I can recall:
300 wu
16 x 25 kicks w/ fins
4 x 50 building
I can't remember the rest but it totalled 1800. Good drills
Got a little feedback from "coach" on streamlining.

At 4 I went for my 77 minute run. I was hoping for 10 miles, but came up a bit short. Señor Google Earths sez 9.8 miles that makes me a 7:51 ave. Not horrible considering I went backwards from the usual direction and the uphills are way worse that way (clockwise.) I wasn't quite home but I decided stick to the program and walk once I hit hit 77 min. So I walked the last third mile. Hip flexors were siezing up. Musta been the kick drills this morning. Anyhoos, I am looking forward to señorita rest week comin' up.

swim time

Rest Day yesterday, but I didn't want it to be. Unless I can count Candyland or tossing kids around, hmm...
This morning I finally got my bones out of bed and over to the jr high. Yesterday's masters workout was still up, so I did the main set, but shortened the warm up/ cool down because I didn't quite have enough time.
wu 300
6 x 50 @ 75% - 10 sec. rests
6 x 50 @ 85% - 20 sec rests
6 x 50 @ 95% - 30 sec rests
100 @ 100%
cool down 200
1500 meters total.
Thirsty, hungry, a little grossed out thinking about the pool water (crypto, etc.)

Then I got on the stationary for an hour at noon.
10 min warm up
6 min hard, 6 min spin
5 hard, 5 spin
4 hard, 4 spin
3 hard, 3 spin
2 hard, 2 spin
1 hard minute
9 min cool down

I'm 32 today

Yesterday I did a Tabata treadmill (crossfitendurance.com)
4 minutes of hell is another appropriate name for it. Then some abs. Weird clicking and dull pain in the right hip. Sucks gettin old.
Today was beautiful. mid 40s. So I rode my bike. I circumnavigated the valley and got my two hours in. Mr google earth sez I went 39.35 miles. I'm pretty happy about that. Still staying out of the large chain ring, too. lots of wind. I forgot all about wind. There was one pretty slow section what with the wind and my tired legs. I ate a banana one hour in, next time I need more calories me thinks.
It was a great day. I've got a great family.

Finally Starting to get over the Cough

I ran 69 minutes today. What beautiful weather, I love this valley.

Google Earths says that I went 9 miles!

That's a 7:40 and that makes me happy. Soon I'll have the GPS watch and I can know whether thats a fantasy camp figure or not. For now I'll just go on believing that I'm fast.

Yesterday I ran on the treadmill:

6 min on, 6 min off (9.5mph)

5 on, 5 off (9.6 reduced to 9)

4 on, 4 off (9.1 to 9.2)
3 on, 3 off (9.2 to 9.3)

2 on, 2 off (9.3 to 9.5)

1 on (9.5 to 12)

I was a little disappointed in my performance. I need to manage my intensity levels to duration.

My apologies to anyone who walked through that room while I was running and probably for a while after. I love El Chubasco, but wow.

Today I swam at Ecker.

The masters were there so I kind of poached their workout, but scaled it way back for time constraints. Warmed up 500 Swim Kick Pull Swim.

50 x 4, 50 x 3, 50 x 2, 50x 1

Each group was supposed to get faster, but I seemed to maintain about 39, 40 sec averages.

37 was my best and last, 42 was my slowest in the first set.

Then I just cooled down with a back stroke and slow crawl 250.

1250 total, I was in the water for about 35 min.

I've got a long way to go...

Still sick

Monday, crossfit:
50 Sumo Dead Lift high Pulls
21 Burpees
400 meter run
Times Three
18:45
Little bit cold, little bit sick.

Tuesday, spinning.

Crazy night - hacked up a lung for an hour, got up to do something about it. As soon as I lay down - ALARM! Back asleep around 5 am and up again at 7. But I still had to spin, right?

1:45 on the stationary, intervals every 20, then every 15. Good spin. Sore legs from day before.

I hope to get a trainer so I can ride my bike indoors instead of that horrible stationary.

Today, Swimming:

Pete's group lesson. Don't know the distance, but we were there for about an hour working on different aspects of the kick, the stroke, the breathing, etc. Sounds like I need to reach further.

I can't wait for the training plans coming down the line from the "pros." And I need to get into the masters here.

I wish I could stop coughing and that my throat would stop hurting.

Wintery

I waited till the snow stopped, then I snowblowed. Then, at 3:00, I went for my "long run." Sixty two minutes. And according to the google earths, I made it 8 miles. Hooray. Weird, dull knee soreness and hip (right side.) Sore throat not any worse. But not great either. Lots of dogs on todays run. Day of Rest tomorrow. Hopefully its enough to let the leg feel better and get rid of this nasty cold. And may the family be well.

still cold

Yesterday I combined an interval run with a trip to the bank. 7 min on (1.07 mi), 3 min walk (including depositing a check), 5 min on (0.7 mi), 3 min walk, 3 min on (0.43 mi), 2 min walk, ran home 1:50 (0.3 mi). Good times. 3 miles in 25 min. 2.5 miles ran in 17 min. Thats the pace I need in the half to do well. It was about 30 degrees and snowing lightly.

Today I've felt like hud. Super soar throat, headache and I think I had a fever. So I did no physical activity. Hopefully I can get back on it tomorrow. I nreally need to swim more.

Back in the Saddle

I hate stationary bikes. But I spent about 100 minutes on one Tuesday. Then I ran for 5 on the treadmill just to get the feel again. Cadence Cadence Cadence!

Then yesterday I did a little crossfit endurance on the treadmill:

6min TT (9.5 mph), 3 min rest
4 min TT(10), 2 min rest
1min TT(10.5), 30 sec rest
30 sec TT(10.7), 15 sec rest
15 sec TT(11), decided to keep going - 15 sec rest

15 sec (11.2), 15 sec rest

15 sec (11.4), 15 sec rest

15 sec (11.6), 15 sec rest

15 sec (11.8), 15 sec rest

15 sec (12), 15 sec rest

15 sec (12 mph, 1% grade), had enough.

It was a good one, I liked it.

Later in the afternoon we did the crossfit of the day:

45 Double-unders

[95] pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

That took a little under 15 minutes and I would have liked to die.

So now the question I have is how do I shed poundage before race day? I am persuaded to starve myself the week before. I guess I'll give it a try before the next race, see if it works.

Rest Daze

They say its the rest that makes you stronger. I didn't want to rest this much, but life has its priorities and variables. Nothing Sat or Sun. Today a quick Cindy in the garage.
5 pullups
10 push ups
15 squats
Max rounds in 20 minutes
(Crossfit.com)
Excuses: Rings are harder and my pushups were to the ground everytime.
Result: Only 17 rounds.
Reality: I didn't go as hard as I should have.
I listened to Charlie Brown Valentine on the baby monitor for company, aka spying on my kids??

I Was Runnin'

I was shooting for another one-hour-ish run today and made it happen in the post snow 36 degree weather at 2:30. I love the cold runs. If I can keep this 8 minute pace in the heat I shall be quite pleased. Again, with the Google Earths I figured 7.15 miles and it took 57 minutes. Felt great. Right hip is really tight, I could use a chiro-snapper and a massage.

Can't Blog at Work

Wednesday morning I finally got my lazy bones out of bed and went to the JR High to check out the morning swim possibilities. There was a good crowd there. All lanes had at least one, so I got in with a guy who looked quite fast. (he was) There was a big white board with the morning's workout on it, so I thought I'd toy with it. Warmed up 500 during which "the team" had a little chat/mtg. I guess the masters team swims mon, wed, fri. I continued dabbling in the posted drills. 50 hard, 25 easy X 4. Then again, but only times 2, my time was running short. I cooled down 200 and left. (1150 in about 30 min with rests) Before I left, I met the coach of the team and he asked me to leave my name and whatnot with the guy up front, so I did. Now I think I should go every chance I get and swim with them. It'll motivate me to actually do it, and it should make me a lot faster. I'm a little excited.

Then at work we did a quick crossfit at 10 am.

Five rounds for time:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

The runs outside were very nice. About 20 min. total.

(Cut and pasted from crossfit.com)

Then on Thursday we were pretty beat from not much sleep, but we did the crossfit of the day.

Five rounds for time:

2 pood Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

About 20 min again.

Then I stewed and obsessed over my "training program" for Boise Half Ironman on June 13th. Good times. Good times.

Skate Ski

Great full body work out. I should probably take a lesson. I like it a lot. Hilly 10 k in 37:30. Not horrible, not great. Heart rate was up, though, so that's good. I fell on a downhill and thought I'd dislocated my shoulder, but I'm feeling much better now. Except for a disappointed spouse because of my inconsiderate time management.

Still Cold

Kicked off the biking today in 34 degrees but sunny. I wanted to just spin, but ended up with a bit of climbing. Small chain ring only until at least March, if not April. I'm still using the google earths subsequently. Looked like about 15.5 miles in just over an hour. First 5 miles were on a false flat and took 20 minutes. Then I headed up a private road about 1.5 miles in 10 minutes. I thought it was a good idea to turn around because the corners had been melting and then freexing and it was already 4:30 (not getting any warmer.)

So I xig xagged home with a few ups and downs.

9 miles back home in 30 more minutes. Arrived feeling great, but with froxen feet and achey knees. I needs me some toe covers and knee warmers. I really like biking here, there's going to be a ton of options after the thaw, good scenery and minimal vehicular traffic.

I saw three deer on the way home, too.

This keyboard is hosered.