15 Mile Sunday Run

15 Miler + 3400 Swim

A little bump up in distance this fine Sunday in January.

630am started with a Hughes Court-Broadway-Dad Clark-University 7.5 mile out and back run. A little tricky coming back as the road had some tight/icy spots and I wasn't quite as lucky with a couple of stop lights. That said, I had a decent run considering this is the longest I have run in quite some time. Click here for the results of the 15 miler. I kept my pace below 10 minute miles and was able to keep my heart rate in check - 75% of max even though I was shooting for 65-70%.

The afternoon featured a 3,400 swim at Greenwood Athletic. Let me go on record again by saying that I love the fact that living in Colorado I am able to swim OUTSIDE even in JANUARY!!...

300 Swim

6X 50 Pull

6X 50 Swim/Breast

2X 1,000 Swim

6X 50 Fast

200 EZ

TOTAL: 3400

Spin On The Trainer

First off, let me give a shout out to my good friend, Dr. Seiichi Noda for turning me on to the PowerBar Fruit Smoothie. This could very well revolutionalize my entire nutritional strategy for 2011!!!

This morning I hit the trainer in the basement for a Saturday morning spin on the trainer.

warm up 10 minutes

ms 5X w/ 5R

odd HR @ 140 (80-85%)

even HR @ 150 (85-90%)

cd 5 minutes>

I was suppose to have a track workout in the afternoon but skipped it as I want my legs fresh for my 15 mile run tomorrow.

Evening Swim

Some people go to the bars for Happy Hour on Friday nights. Me? I go to the pool for a 2,600...

100 Pull
100 Kick
200 Swim
2X (250 Pull Fast)
(300 3 stroke/5 stroke/7 stroke breathing - 100 of each)
2X (150 Fast Swim)
(100 25 chick drill/25 swim)
2X (50 Sprint)
(50 25 Pull/25 Skull
200 EZ
Total: 2,600

Morning Spin / Evening Energy Zone

Morning Spin...

wu 10 min
ms 5X w/ 5R
5 min aero @ 150 heart rate

Evening Energy Zone...

instead of a 35 minute run I opted for the 45 minute energy zone

Rest Day

Spinning Class

I did a 60 minute spinning class at Greenwood Athletic today taught by Dennis. The main goal for me was to keep my heart rate above 140 for the majority of the class. As you can see from the Garmin Results, I was able to do this and even had a couple of 160 spikes toward the end.

2 For Monday

6am Energy Zone class for 45 minutes + 2,000 Swim

70 Minute Spin

I returned from Breckenridge and was able to hit the trainer for a late afternoon spin...

warm up 10 minutes
ms 5X w/ 5R
8 minutes w/ HR @ 140
I skipped the cool down as I was late for dinner

Bombers

This was considered an off day as it was Jack's first day in the Breckenridge Bombers program. Some off day! I ended up skiing pretty hard from 9am until 3pm with big Harry King. Legs definitely felt shot at the end of the day. Might have something to do with the 12 mile run yesterday.

12 Miler

This was my first LONG RUN of the year. I got in 12 miles before 7am courtesy of a 430am wake up call. Here is what it looked like from Garmin Land.

Swim

2200 meter swim at Greenwood Athletic.

Double Duty

This morning's spin featured a bunch of 30 second bursts at maximum rpms in order to get the heart rate up. Each burst was followed by a 3 minute recovery...

warm up 10 minutes
ms 10X w/ 3R ez rpm
30 sec@ max rpm
HR @ max
cd 5 minutes

As you can see from the Garmin Results, I was only able to spike my heart rate up to 150 for each sprint.

After biking it was out for a 45 minute run.

I felt pretty good after this early season brick workout.

Ice Run

With the greatest of intentions, I set the alarm and got up at 440am only to realize that the power was out in the house. Not wanting to spin in the dark, I headed back under the covers for a couple of more hours. I went to plan B which was a quick run at lunchtime. I ran from the station over to Wash Park. One loop around and then back to the station. Total run was 5.6 miles. A little distracted as the phone rang a few times and the trail was very snowy and icy.

2011 Team STL Jersey

A new draft of the 2011 Team STL jersey was released today and was very well received by many members of the Team. This is last call for you to submit your company logo for the jersey as we will go to press by the end of the week.

I headed to Dennis Mellon's 6m Energy Zone class at Greenwood which was. This 45 minute workout was a great substitute for the Monday morning fartlek that was on the schedule. Click here for the heart rate results. I was also able to get in a 2,000 meter swim which consisted of 4X 500.

New Years Day

After much consultation with Diane Mills, I am preparing to embark on a whole new regime in 2011.  That's right baby - fish oil and probiotics!!!  Hey, it can't hurt.  My daily pill intake will increase from 21 to 26 pills as soon as my shipment from walgreens and the vitamin shoppe arrive.

In terms of working out, New Years Day featured snow on the ground, slick streets and frigid temperatures outside.  I took a drive over to the track in hopes that the track would be usable.  No such luck.  I resigned myself to the basement where I spun on the trainer for 1:35:00 as follows...

10 min warm up

4X w/ 5R

16 min in aero @ 124-136 heart rate

5 min cool down

I kept my heart rate pretty steady at the 130 mark.  Thinking that I am going to be back on the bike tomorrow as the snow doesn't look like it is melting any time soon.  Maybe the probiotics will keep me warm once I start taking them!