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.