Saturday 7-30-11

Friday
woke up a bit sore and a bit tired so i took the day off. thought about a pm run but the t-storms put an end to that!

Saturday
up early. cup of coffee and out the door for a local run. hams sore but loosened up nicely. 2 miles in the the quads are locking up. what? freaking brutal pain. ending up walking the couple miles home. argh. not sure whats up with that. stretched them out good when i got home and a little better but still tender. maybe too much deadlift thursday? after affects of weeks of riding running?
weird.

will be in full on Darkhorse 40 promoting chaos for the rest of today and then during the event tomorrow. going to be crazy!!

playing in a golf outing monday so most likel a day off from training. hoping the legs come back to life!!

peace!

Thursday 7-28-11

back on track. or back to the old routine. or something....

up and out this am and back to the gym.

warm up
run 1 mile
7:45
solid. steady pace to start and then kicked it up a little in the end.

baseline
bear complex
75
85
95
105

-felt solid all the way thru this. surprising actually but solid. wasn't sure what to expect here.

Strength
Deadlift
10-135
8-185
6-215
4-255

3-3-3
275
295
305

solid progression to 3 sets of heavy triples. not super heavy but good. form solid all the way thru. had a bit left in the tank after 305 but didn't want to push it. could have gone 5x3 i guess but wasn't interested in going overboard.
solid strength work after being away from the barbell for a few weeks.

met-con
10-pull-up
20-24" box jumps
30-push ups
40-double unders
50-sit ups
40-double unders
30-push ups
20-24" box jumps
10-pull-ups

7:40

felt pretty good. probably should have programmed a longer met-con here as this flew by. it wasn't easy. gotta keep working the double unders as consistency is an issue. all other were unbroken and pretty quick. maybe do something like this for 3 rounds with a set recovery in between? hmm.

foam roll
yoga/plyo
-it bands were tight from the running and riding volume and the lack of foam rolling. spent some time hurting myself with the roller. much better now.
lower back a little tight from the deads and from helping a friend move some heavy furniture last night.

feels good to be back in the groove.
back to sealfit proper next week probably.

peace.

Monday 7-25-11

slept in this am. think i got a handle on this summer cold/allergy deal. seems to be waning. but i could use the extra sleep this am.

Sunday.
marked the forty course. long day in the woods. but got it done and its coming up fast. as in this weekend fast. will be quite an event.

maybe sneak in a run post work today. we'll see..

peace.

Friday 7-22-11

holy heat wave.....
yeah it was 86 at 5am...

rest day today. got some kind of sore throat, cough, allergy thing working and it sucks.. plus its a trillion degress out...

weekend?
-not sure whats up tomorrow. do a little stuff around the homestead probably
-Sunday will be out marking the 40 course early in the am to beat the heat and flies...

peace

Thursday 7-21-11

Weds night-
wednesday night worlds were in full effect. pace was hot and some were nit pleased....ooops
my fault of course but it was damn fun!
15ish miles.
little exploring,hiking and some solid singletrack riding. good times.

Family arrived home last night late. all are well and good to have them back.
car has issues. warming lights on etc.... argh. will undoubtedly have to deal with that today. argh.

slept in this am. will be back on the old school track maybe tomorrow definitely monday.
it was a good ride while it lasted. fun to fly solo for a while but nice to have everybody home.

peace.

Wednesday 7-20-11

Monday was a rest day. cool.

Tuesday.
no am workout. just wasn't super motivated. was up before the alarm but not that early..

pm.
got home late as i had to go to a co-workers Mom's wake. sad but she lived a long and good life.
needed to get some shiz done so no ride or run.
mowed the back lawn in 100 million degree heat!
then washed the truck. still need to do a interior clean as well but at least the outside looks better!
grilled up some chicken and called it a night with a few adult beverages.

Wed
no am workout. just slept in.

evening MTB ride
will meet up with the boys and spin out a loop.

fam is making their way north as i type so will be nice to have them back!!!

peace!

Monday 7-18-11

Sunday
Trifecta!
Stewart mountain bike ride. 18 miles. mixed pace, mixed bag of goodies.
hit up some moto trails that have sprung up on the other side of the park.
good times.

Monday.

rest day.
probably back to the gym tomorrow. missing it a little...
digging the added mileage and the running. hmm. maybe change up the program a little? we'll see.

peace.

Saturday 7-16-11

Friday evening

MTB ride at Stewart
15 miles. steady pace. various different trails etc. let the mayor lead and i just followed.

Saturday

am mountain bike ride at Stewart.
20 miles. race course recon. giving a tour of the course. solid no stop ride. good tempo.
legs felt pretty zippy considering couple straight days of action

looking to make it a trifecta by riding there again Sunday.

peace

Friday 7-15-11

Thursday pm
-got home and did a few errands, etc..
-threw on the vibrams and hit the road.
4.25 miles.

recovery run? just a steady pace.
no garmin. no data. just run and clear the head.

felt great. solid and the perfect way to blow out the cobwebs.

Friday plan
-evening MTB ride with the boys.
possibility that i may not be able to swing this but looking pretty good right now. would love to give it a go. really enjoying the mtb lately.

peace

Thursday 7-14-11

took Tuesday night off.
it was super hot and humid and it was good to just chill. needed it.

Wednesday
PM MTB ride with the boys at Stewart.
14 miles. pretty hot pace. hit some of the course, some other stuff. just picking thru.
felt pretty solid. not as good as sunday but solid none the less.

digging the bike. really think i have it dialed in. need a new rear tire but otherwise dialed.

tonight?
not sure.....run? ride...?

play it by ear..

Tuesday 7-12-11

Monday pm.
got home to a hot and sticky early evening. did a few things around the house and said f-it and went out on the road bike.
figured simple recovery ride.
after about 10 minutes to get loose i was drilling it. felt pretty solid.
reeled it in after about 45 and spun home better than recovery but not crazy fast.

just under 20 miles with a low 17 average. not so bad for 95 with 200% humidity!

will probably get out on 2 feet tonight. maybe head down to the park for a loop. haven't run the trails in a while and might be able to catch a little shade.

peace!

Monday 7-11-11

weekend wrap up

Friday night was fixing the a/c and watching the bad ass t-storms roll thru!
no run or ride due to the crazy weather!

Saturday
got up early and got out on the road bike for 25 miles. was thinking of heading into jersey for a longer ride but had a few other things to get done so kept it on the shorter side.
ran a few errands and then mowed the lawn in the now blazing heat! push mower marathon for time!

Sunday
mountain bike ride from the shop
24 miles.
did a tour of the racecourse. conditions were stellar. considering the crazy rain on Friday. good stuff. felt great. made all the climbs on the course and was riding solid.

Monday
forgot to turn the alarm on! oops reset it to 4 but never turned it on.
oh well.
will get out for a run later and mow the back yard so that will have to do!!

really liking the little change of pace. getting to play outside and utilize some of the strength i have built in the gym. great time of year to be outside in NY!

peace

Friday 7-8-11

Thursday recap.

evening road ride.
25 miles at 18mph average.
hot and steamy out there but felt pretty strong. legs getting used to the bike again.

Friday
no gym this am. plan was to get up and run if not raining. it wasn't raining but i couldn't sleep last night. lots on the mind currently....... so i got up late and just went to the office.

probably another road ride or run tonight so long as the t-storms hold off.

need to clear the head.
going to get some stuff done around the house over the weekend and try to get some miles in.

peace!

Wednesday 7-6-11

got out for a run last night in the 90+ heat.
actually managed to stay somewhat in the shade.
felt pretty solid.

3.5 miles
7:45 average pace.

was nice to get out on the feet for a change of pace.

been taking a bit of a holiday from the gym. weather is so nice its fun to play outside.

going for a mountain bike ride tonight.

maybe long road ride tomorrow.

peace

Weekend wrap 7-2/3/4

Happy 4th of July!

Saturday.
Stewart DH40 loop with some of the jersey boys.
30 miles. legs went to poo at about 26. took the road back after that point. good solid ride. 3+ hours on the ss in the woods. humid. was totally spent at the end. shot. empty.
need to think more about fueling on the bike....

Sunday
epic rains.
went out with the intention of getting a clean gps file of the course but bailed due to the shit conditions. ended up with about 17 miles of random stewart goodness.
good times, soggy but good...

Monday
spent about 4 or 5 hours clearing trails with a weed-whacker. super humid. argh.
sweated like a bear.
brutal.

Tuesday.
back to work. no gym this am. slept in instead and will get out on the roadie after work for a little spin.

peace

Friday 7-1-11

Thursday pm workout.

got home and got out on the road bike. did an old loop that i used to throw down. had to edit it slightly as a few bridges were closed due to the flooding we had last week. yikes!
felt solid. first few miles were meh, but started to feel strong around 10/12.

20 miles
1:08
17.6ish pace.

solid tempo ride. couple good hills to keep you honest etc.

Friday
no am workout.
looking for a run later today probably.
gotta get the mtb cleaned up and ready for the weekend. loking to throw down some miles on saturday and sunday and maybe monday as well......

peace