Monday 4-2-12

Monday
rest day. due to weekend activities. figured i would grab an extra couple hours this am.

Weekend wrap

Saturday
-took the boy to the gym with me.
warm up
run 1 mile 7:45 pace

3 rounds
10-deck squats
10-walk outs
15-push ups
10-walking lunges

Press
8-45
8-95
5-5-5
110
125
145-5
-5 solid reps at 145. felt pretty good. good solid form all the way thru

Met-con
prowler sprints
6 rounds withe the boy for weight.
-these were fun. he pushed the one way and then jumped on and i sprinted him back.

2x10 pull ups
1-monkey bar trip

-that was it for the session. good stuff and fun with the boy.

Sunday
Mountain bike
16 miles in Stewart. all over the place. trails in great shape. good fun.

Back at it tomorrow.

Monday 3-19-12

Monday and the weekend wrap..

Saturday
-spent the whole day in a training class. grrr. at least we were able to get outside and eat lunch by the lake.

Sunday
-SSAP course recon mountain bike ride.
-all said 20 miles on the MTB. 16 of it on the race course. going to be sweetness!!
-spent rest of the day outside with the family chilling.
 


Monday
-rolled over this am. wanted to see how the legs felt after the ride and was suprised. feel solid. it was casual pace but still a couple hours in the saddle.
-back in the ring later.

Monday 8-15-11

Sunday
rainy mountain bike ride at Stewart. 17 miles. little drizzle. some new trail exploring. good stuff.
little b-day party for Mom after to finish of the day.
felt pretty crappy by later in the day. not sure what the deal was with that.

Monday
still a little off. slept in.
will be up early and ready to hit it hard in the am tomorrow. think this crappy weather is bringing me down. we'll see. maybe just a little burnt out.

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.

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

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..

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

Sunday 6-26-11

Darkhorse 40 course recon

23-25 miles by the time we got done.
got a gps of the course loop but need to add a section so will go back out and get a solid file later in the week maybe.

felt pretty good. casual pace for the most part. legs felt solid after the long run on Saturday.

monday 5-23-11

weekend wrap up

Saturday was a rest day. got some stuff done around the house and just chilled.
drank gallons of aqua!

Sunday--race day.
Stewart super six pack! 6 hour mountain bike race at Stewart state forest!
10.5 mile laps of muddy rolling terrain with long deep puddles interspersed to keep things interesting!

lap 1- felt good off the start. solid pace. little bit of traffic but was feeling solid.
stopped to switch a bottle in the pits and back out on course.

lap 2- still feeling pretty good. pace still solid. trying to keep it in check and was riding pretty much everything. stopped to switch bottles and had a couple endurolytes

lap 3- starting to feel the miles in the legs. moving into the longest ride of the season at this point. feeling a little crampy at the end of the lap but spinning it out. switched bottles and had a few more endurolytes

lap 4- top of Brians trail my legs just locked up. bad bad bad cramps. horrible! forced myself back on the bike and tried to ride them out. spent the next 2 miles trying to fight the cramps. stopped at the water station for a bottle fill and a PBR! think maybe it saved my legs!! next 5 weren't so bad but still fighting the cramp monster.

lap 5- more endurolytes and back on the course. survival mode. walked a couple of the punchy climbs. rode threw the cramps for a while. fought them off again. got to the aid station and powered thru. gotten finish the lap! second half was hard again. came thru with time to go out foe another lap but decided to call it there. 53 miles in the books.

5 laps was solid. longest ride of the year and very challenging conditions. bike was flawless. couple of brake issues with the rear but with the amount of mud out there its to be expected.
totally spent after. have to say i left it all out there.

so the experiment continues. don't know if i will get any other races in this year but had a blast. nice to be on the other side for once.

today was a rest day.
legs aren't too bad. maybe get back into the gym tomorrow and see how they feel.

Wednesday 5-11-11

no AM workout today.
heading up to stewart later this pm for a mountain bike ride.
had thought about doing the double and taking tomorrow off but it think i will get a ride in tonite and make up todays strength training tomorrow.

psyched to spend some time on the bike.

peace!

Weekend wrap 3-19/20-11

Saturday.
spent the day in the woods with the boy for a cub scout event. good times. great weather.

Sunday.
got together with the darkhorse boys for a loop thru stewart.
16.5 miles.
good stuff. felt pretty solid on the bike. conditions were good for this early in spring.

awesome weekend!!

Sunday

back up to stewart for a little ride with the boys.
some old trails, some new trails. good pace. pushed it a bit but had a blast.
nice to just be able to ride not have to worry about getting things in order for the race.
nice to have that over.

23-24 miles. good pace. good times.

Weekend wrap

after a couple days off figured i needed a little something. had to go out and put up some arrows on the racecourse so that would work.
also happened to be the hottest day of the year.......

basically active recovery. rode the course and stopped to fill in the gaps with arrows etc..
had to move a few trees as well.

24 miles or so when all was said and done.

sister's b-day so big feast saturday night.

took sunday off.
thought about a run in the pm but the t-storms shut that down.
caught up on the tour instead.

peace!

weekend wrap up

Saturday
got out on the road bike early with a friend of mine you has been training for tri's.
rode from the house up into harriman. was a little off my game here.
climbed gatehill rd and it broke me. hate that climb. too steep for me. right into the red zone. argh. rest of the ride was real good. had a blast.
21 miles. whole lot of elevation gain. painful but fun.

sunday
dh40 course recon.
went out for a lap with a few of the boys. hitched onto another group halfway thru and let it fly a little. pretty good pace. felt great on the mtb. must have just been having an off day on saturday.
did some work at the new shop with the boys and then got home a little late. oops. in trouble.

weekend wrap up

took saturday off.
was planning something outside but the weather foiled that plan. rain early and then high humidity. made for a good day to lay low.

sunday
mountain bike recon on the dh40 course. hooked up with the boys for a lap of the course.
good stuff here. felt good on the bike. riding well. happy about that.

got home and took the kids for a run/walk by the house. little county park with a nature trail. threw on the weight vest to keep it honest. added a few pounds to it as well.

good stuff!!

peace!

Weekend wrap up

Saturday
beautiful day! awesome weather. figured might as well get and enjoy it.
5.5/6 mile trail run at Kennedy Dells.
felt good. could have easily gone for a another couple miles. good pace. stayed in the shade and did a few loops around the park. think i finally have a good loop dialed there.
spent the afternoon washing cars and hanging outside with the kiddies.

Sunday
hot hot hot
was planning to meet the boys at 8:00am for a hot lap of the course.
checked out the mainsite and it said bike 30k. cool.
the traffic on the palisades had other plans. sat for 35 minutes by Harriman. argh.
ended up rolling out 45 minutes behind the group.
got 25 good miles in. burned thru 2 big bottles and some gel. non stop pretty high effort.
as rx'd! little further actually
felt good but was definitely finished by the end.
caught up with the boys at the shop and hung for a few and then hit the road.
spent the rest of the day in the pool with the kiddies.
july 4th bbq, pool, and good eats!

Weekend wrap up

weekend wrap up here.
Saturday
was thinking of doing a roadride in the am but got up to sprinkling showers. argh. wasn't feeling it.
had breakfast with the kiddies and then went out for a run in the uber humid yuck. not like florida but a little sticky.
ran a road/trail loop by the house. good amount of hills to keep you honest.
felt good.
4 miles according to map my run. didn't feel that far at all.

Sunday
up early and out to Stewart. had work to do on the 40 race course.
met George and we finalized the course for August. so that's cool. lot of work to be done!
course is awesome! really really awesome. one of the best we have had i think. good flow. lots of singletrack. very happy with it.
24 miles on the mtb. liking the bigger gear on the ss. have to take it someplace with some real climbing to access.