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.