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January 31, 2015
Inspires : 1

Hopefully something tomorrow!
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January 31, 2015
Inspires : 2

My butt seems to be stuck to the couch....

Finally off the couch but no where or desire to run outside. Snow on the trials with frozen ruts and streets are too narrow to run on with shoulder height snowbanks either side. St Pat's 5K is in 7 weeks so I will jump into a couch to 5K plan. Ain't that the literal truth!

Plank
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January 31, 2015
Inspires : 1

Plank #15 1:45
Plank #16 1:15
Plank #17 1:00
Plank #18 1:00
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January 31, 2015
Inspires : 0

Stats taken after trainer session and before dinner, %water 68.6, muscle 38.8, bone 4.0.
Today was Stage 8 of the Tour of Sufferlandria 2015. And what a stage! This combined what are essentially 3 sprinting training sessions. The first, Revolver has 16 intervals at 100% FTP and is relatively short. I actually did it not too long ago. The the main course - Violator. O-M-Gosh --- 64 sprints!! Now the first set had plenty of rest in between but efforts were 130 - 150% of FTP!! The next two sets had less sprints but less recovery time too and in the last one I wasn't sure if I was sprinting or recovering, there was so little time in between! Whew! But, that wasn't all. To add insult to injury, dessert was "Half is Easy". Two 10 minute sets of 20 :15 intervals at 110% FTP with 4 min rest in between. WHEW! The sweat was DRIPPIN' let me tell ya! But, I survived. I actually felt decent after I recovered for a bit but my legs were a bit wobbly during those few moments after I[...]
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January 31, 2015
Inspires : 3

TRX: row, curls to press, squat to press, single leg squats, T , TRX shoulder stretch, chest press, pec fly (beach ball hug), triceps extension (2x10)

Shoulder strengthening physio ball stuff: prone rows, prone extension, prone Ts (2x15)

90-90 supported alternating crossover with IO/TA (5 sets)

Supine hemi extension with alternate respiratory rectus femoris and sartorius (5 sets)

Pushups with protraction of shoulder blades (30), planks (2x70)

Hip abductor strengthener (1x10), hip flexor strengthener (1x10)
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January 31, 2015
Inspires : 0

100 Double Unders
100 Push Ups
100 Air Squats
50 Back Extensions
50 Knees to Elbows
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January 31, 2015
Inspires : 0


Rest day, and thankfully I did run yesterday because it's been steadily raining since about noon.  Spent all afternoon helping the daughter clean her old apartment so she can turn in keys on Monday.  She still has a little bit to do to finish it up tomorrow...
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January 31, 2015
Inspires : 10


Freeze your a$$ off kind of run.  It was all of 22 degrees when I finished.  I slowed way down after Holly Hill Rd--but I ran that damn hill.  Group had 5 on the agenda so I did the last 2 on the track.  Blah, felt like a hamster on a wheel but it was better that the treadmill the other night.
Holly Hill has a moderate climb, then you turn left for about 50 ft then right back on Holly Hill where you end with a hard climb.  So two good hills off of one road and they are darn near puke inducing.
Got to see my friend Viv today for lunch.  Cannot describe how much I miss her IM's during the work day.
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January 31, 2015
Inspires : 0

Ab challenge Day 2 + light upper body again
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January 31, 2015
Inspires : 3


Good long run this morning. Slow as could be and got slower at the end.  It's all good, no overdoing it for this week, then race on Sunday.
 
The difference in winning & losing is most often, not quitting. -Walt Disney — Motivational Quotes (@InspowerBooks) January 31, 2015
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January 31, 2015
Inspires : 0

Upper body and I did back and abs on accident.
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January 31, 2015
Inspires : 0

HEAT training today. With the messed up schedule the past couple weeks it felt good to actually get back to doing something. Had to set priorities, family first, training second.
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January 31, 2015
Inspires : 0

Back extension
Leg curl
Last pull
Box one leg w weight
Core

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January 31, 2015
Inspires : 0


week 4 is closing for the outseason.
today was the first time doing bike on sat (per plan) vs bootcamp/run.  legs were sluggish today.  close to hitting the numbers  8 min 0.989 187   10 min  0.984 186 8 min  1.011 191
Cadence was 87 for ALL - impressed with my cadence this season so far.  
calves we tight when just changing clothes.  will force myself to start running after the bike this week.
 
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January 31, 2015
Inspires : 0

Weight 150.5/156.4 (17.8% BF) in AM. 149.75/154.8 (17.3%) post ride.

Back was bad getting up this AM, arch a little swollen. Both were better after ride.
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