The Bag Is Back

Brisk 6 mile run at 730am. Trying to work my way back into the "winter running" thing. Some quick downtime while Suzy goes to the gym and then I am off to the pool for...

150> 100 swim / 50 skull

200> 150 swim / 50 kick

250> 150 swim / 100 pull

2X 300 descend each 300

2X 500 2nd faster than 1st

200 ez

Total=2,400

I decided to bring back an essential piece of training equipment - THE ZIP LOCK BAG which holds the swim workout for the day. In terms of gear this is an absolute MUST!

It's Official - We Are Signed Up

There is no looking back now - we are signed up for Ironman 70.3 BOISE in June 2011. Time to kick the training into hear gear so that we are ready to go next summer.

AM swim at Westridge...

2X 500

6X 75> 25 ez / 25 fast / 25 ez

50 fast / 25 ez

75 fast

25 ez / 25 fast / 25 ez

50 fast / 25 ez

75 fast

50 EZ

1X 500

PM spin in the basement...

1 hour at 80 rpms

Multisport OR Multimountains

One Day - Three Mountains

This is cross training at its best. Opening day at Breckenridge so we started there first. Enjoyed the free Breckberry Waffle and hot chocolate before getting in a couple of runs. From there it was off to Keystone where we bombed up and down two times. A quick T2 at Harry's condo and then it was off to A-Basin for 90 minutes worth of skiing. The day would not be complete without an evening spin in the basement...

10 minute warm up

5X 3 minutes @ 145 hr w/ 3 minute recovery

5 minute cool down

TOTAL=45 minutes

ONE DAY SALE

Our Annual ONE DAY SALE is today - time to SELL - no time to TRAIN.

Loving The Outdoor Pool

Terric swim today OUTSIDE! Crisp and 45 degree air temps combined with a heated pool made for an awesome swim today.

2X 1,000 = 2,000 total

Evening Endurance Bike

warm up 10 minutes

4X 8 minutes @ 128 heart rate w/ 5R

cool down 5 minutes

TOTAL=62 minutes

Last Day of 70 Degree Temps

I can't tell you how nice it is to have light in the morning now that daylight savings has ended. I also can't tell you how miserable it is for it to be dark at 5pm but it is what it is.

6am swim at Westridge...

400 warm up

12X 100 at pace w/ 15 rest in between

cd = 200

TOTAL = 1800

Phenomenal weather today before turning much cooler for the remainder of the week/winter. I did two loops around Wash Park in sort of a 5 mile tribute to the last nice day of Fall. It was gorgeous out - 72 degrees. Hold on because here come the 30s and 40s for the rest of the week.

Cross Training

Opening weekend at Keystone, Colorado. I hope this qualifies as cross training as this was the only working out that I did today. I assume that this counts since my legs feel pretty tired as they are not yet in good "ski shape". Jack didn't miss a beat - he was back out there absolutely dominating. This kid has no fear and knows how to rip it! It was definitely early season conditions mixed with sun, clouds as well as a snow storm as soon as we got off of the first gondola. No complaining though because IT IS SKI SEASON BABY!!! Many more cross training days to come this winter as we take turns throughout Summit County, Colorado!!!

Endurance

62 minute spin this morning to Holly Rollers - a good movie inspired by the true story of Sam Gold, a young Hasidic Jew from Brooklyn who breaks with Orthodox tradition when he becomes an intercontinental Ecstasy smuggler for an Israeli drug cartel.

10 minute warm up

4X 8 minutes @ 128 heart rate w/ 5 rest

Ran 6 miles later in the afternoon. It was a hot run. That's right, even in November you can get a hot run out here. 78 degrees this afternoon. This run seemed to be more of a recovery run. I ran the hilly course from the house to the fence and back but struggled a little bit with the hills.

Easy Swim

This morning consisted of a very easy swim at Westridge. This was basically a recovery workout.

3X 600 easy

1800 Total

Bike Technique

I forgot just how good a show the West Wing was back in 2001. I spun to a couple of episodes this evening...

10 minute warm up

3X

2 toes down

2 heels down

2 left leg

2 right leg

2 standing

5 minute cool down

Day Off Today

Was at the station until 11:30pm last night watching all of our election coverage. Did not work out today.

Election Day = 2X

A beautiful day today. 5 mile run around Wash Park. After work I headed out to Greenwood Athletic and swam 2X 1,000 for 2,000 total.

Monday Monday

Took advantage of the spring like conditions on this first day of November and went for a 5 mile run around Wash Park at lunch.

Evening spin to another episode of Miami Vice...

10 minute warm up

5X 3 minutes at 148-150 with 3 minute recovery

5 minute cool down

TOTAL=45 minutes

Gotta love the double workouts on Monday to get the week off to a great start!