Quads

I feel like I've been using my hams a ton lately and not my quads, so I ran for 20 minutes on the treadmill (2.7 miles) and then I did a tabata at 13% and 8.6mph. I accidentally hit the Emergency stop after 6 rounds, but I was kinda glad I did.

Then I headed downstairs and did 5 sets of 10 overhead squats at 65 pounds. Then I started to feel my quads. And the next day (I can see the future!) I really felt my quads!

So I guess I have been using them. Huh.

Get Back on it

I really didn't want to do anything today, but I went for a swim at Ecker.

I don't know what all I did. My hams are still killing me. The main set was 600 free at 1:45 pace.

Gotta build this month and then I guess I'll switch over to running (ala Forrest Gump).

Showdown at Sundown

You know, I actually raced this one for free - Thanks Dom. But all the same problems from last year - and more - were still there. I was a little disappointed. The venue and course are tough enough to be a great race, but without better organization, they'll never make it.

More to com...

Still Cold

It was so purty and sunny out, so I went for a ride.

And froze my beans off.

I stayed out for 45 minutes or maybe a bit more, but my core temp dropped and I couldn't get warm for hours!

Ah well. Good spin I s'pose.

Legs

Drove over to TL and did a run-squat program.

1.5 miles uphill - 50 squats

1 mile downhill - 50 squats

.75 mile up and down - 50 squats

.5 mile down - 50 squats

Drive home

Happy birthday kiddo!!

Saint George

Woke up, ate a continental breakfast, fell asleep on the couch there. Woke up again and ate another egg and some juice. Grabbed a banana and went back to get my bike.

On the road at 8:30 am.

27 min or so to the reservoir. Potty. Half snickers.

On the course at 9:07.

Slight head/cross wind heading back to hurricane.

First 22 miles in just over an hour. Not much wind to speak of. Hilly and turny.

Stopped at Ivins City park for some Agua and potty again. Took off the knee warmers.

1 full snix and 1 banana down so far.

Another snix at Gunlock. Relentless hills. Warming up quick.

Much needed food stop at Veyo. Sandwich, Donut, Powerade. Took off gloves.

Up a little more! 3:02 at the 56 mile. Bad news!

Then, as feared, the downhill had a headwind. Almost killed by a hay truck on a sweeping left curve above Snow Canyon. Brutal course. Just did the one loop. 67 + miles added to the 9 to get to Sand Hollow.

And Diagonal Street is violent! Bumpy. Threw the bike in the car and went for a quick 2 miles out and back Diagonal. About 16 minutes. Fine.

Went to lunch and drove home.

Quick trip!

Pinch me, I'm swimming

There was no green this AM as I came late to masters and just got in a little under an hour.

Warm up 400

2 ladders:

25, 10 sec rest

50, 15 sec rest

75, 20 sec rest

100, 30 sec rest

and back.

Then

25 butterfly, 15 sec rest

50 backstroke, 20 sec rest

75 breast, 25 sec rest

100 free, 30 sec rest

and back.

Felt good. Then we drove to Saint George at like 5 pm.

5k pr?

Oh it was glorious weather today. Pretty.

So I went to some yoga again (finally) and that was good. It was a tad more advanced/challenging than the one I usually do. And I liked that a lot. Strange thing happened, too. Afterward, I talked to Steph, the instructor and she said, "Andy, right?" I had never met her before. She must have some seriously aligned shakras.

Then I went for a quick run. at 3.1 miles I believe the clock said 21:39 or so, I should double check.

The average was 6:57 min mile. I do believe that's a pr, but I've never paid super close attention either. I only had a quarter mile more to the Big O, so I walked across the street and sprinted the last minute or so. Felt great.

ho hum

Spinning in the dungeon with Pete has gotten way old. It was a rather pathetic 45 minute spin. So I went upstairs and ran a 1 mile time trial on the treadmill, barefoot. On my baby foot.

Started from a dead stop and hit one mile after 5:43. A new record! But I can't really count the treadmill. It's not the same. I'll go for it again sometime soon on the Earth.

Snowboard

Even just for me to go and ride is a logistical nightmare. Imposing on others' free time is always a definite.

But I got to ride with my bros and dad til about 1 so that was good times.

Beautiful day!

Thanks Carolyn!

200

200th post hooray!

Got a quick ride in before I had to go and do a clase.

52 minutes. 17.7 I think miles.

So cold still. Dead legs, too. Gotta get my groove back.

Peace out.

Bike Brr

I couldn't get out of bed yesterday to swim. What a bum. Early meeting and then bookshelf building all day.

Thanks Fred!

Done by noon today. Looks amazing! Now who's going to paint it?

Went out for an hour ride. I think i hit 20 miles after about 1 hour and 3 minutes or so. It was awfully cold. I am loving those neoprene bootays. A little climb and a lot of pedaling.

Come on Spring!

Oh, My baby foot

Got up early - not as early as I planned, though. And I was swimming. Kind of.

Last time I swam, my foot done swolled up, so today I stuck a floatie in my legs and pulled. I didn't count laps. I was there for 30 minutes. I did a couple butterflies and some back, even a breast or two. But I felt really gimpish.

C'est la vie. Or whatever.

Cephalexin

Cephalexin is in a group of drugs called cephalosporin antibiotics and is used to fight bacteria in the body. It works by interfering with the bacteria's cell wall formation, causing it to rupture, and killing the bacteria.

Cephalexin is used to treat infections caused by bacteria, including upper respiratory infections, ear infections, skininfections, and urinary tract infections.

Thank you, drugs.com

So I went in since my foot is swollen, painful , and red - the cardinal signs of infection. X-ray. Clear of course, but they wanted one and I was ok with it, just put the lead apron on like a diaper.

Then I went swimming. The jig is up, though. For a year and a half now, the OFC kept us in their system and I've been enjoying the occasional free swim. Today, they asked if I was still with Timp. "My wife" was all I could say. They had me proceed, but I reckon that ship has sailed and I'll being paying for my laps from now on.

Totally worth it, though. Love the 50s. I warmed up with 300 +100 backstroke. Then swam a 1500 straight and finished with 100 of breast stroke. Felt good. My kick was a bit weaker because of my baby foot and pushing off the wall was interesting. Gotta do what you can, though. I hadn't swam for two weeks!!

Nailed

Left early so I could swim and the stinking water polo team had the pool.

We Need An Aquatic Center!

So I got NO work out today.

But my bro in law began putting in some shelves at my house that are going to be simply marvelous.

And like a true dummy, I stepped on a nail. It went through my shoe, through my SOLE insert, through my skin and maybe even through some connective tissue - I'm not sure but *%&$@! It hurts so bad and that was 7 hours ago!

Waah poor me. You think thats whining - get a load of this!

It would have been better if I could have put my foot up and iced it instead of carrying 75 pounds of kids here and there and going to the grocery store and cooking tacos and driving everyone to Pajamarama and waah waah waah.

I had a bad day, ok? I guess I just have it SO good, that today sucked that bad. Only from about 3 on - when being up since 4:45 am caught up to me and having to try and play 3 roles and worry about a bunch of crap caught up to me. I still made it, but could have been a tad more valiant.

What doesn't kill you only makes you stronger.

Does anyone want to see this before I put it away?

1 mile warm up. Tabatas at 12.5 % and 8.1 mph increasing to 8.5 (I actually did 10 rounds instead of 8.)

I think I'll go steeper AND faster next time.

5 min increasing pace.

10 pull ups, 10 bar (45#) overhead squats

5 times

Increased two 55# for last two sets.

Felt really good.

Lazy Bum

I meant for Sunday to be a rest day, but what happened to me on Monday and Tuesday?

"Too Busy" Right

Then today I got out on the Fezzari (for sale) and I realized I don't want to sell it, but I must.

Can't remember the exact mileage. 5 miles to the end of 12th, then up the private road. They had even pulled the chains across it - probably just for me!

Felt great. About 45 minutes up and 12 minutes down, then a quick 10 minute run - about 1.3 mile or so.

With all this (unwanted) rest, I am feeling great during these workouts!