Monday 7/5

Noon - Bike to end of pavement on Gold Hill Road.

• This is a nice climb. It really starts on canyon as you leave Boulder and head toward Ned. By the time you turn on to Four Mile Canyon Rd (which is more like 10 miles long) your legs are already starting to ache a bit. By the time you turn again on to Gold Hill Rd you're ready for your king of the mountain jersey. I felt pretty good all the way up the hill. I really need to work on my decent as it's slow but safe.
  
• My stupid big toe hurts where I ripped the nail off last night stubbing my toe. Stupid Carl.
  

Monday 7/4

Happy 4th of July.

The plan today was to do an 80 mile ride up to Carter Lake but the lightening scared us away.

Second option was to do a run after the storm passed. As I was getting ready to run Harrison and Pete called asking if I wanted to Tube and swim with them. I figured what the hell and took today off from real working out but I did tube and play beach volley ball. Had fun and I'll start again tomorrow.

Saturday 7/3

5pm - Easy Bike Ride 75th to Lookout to 95th 23.25 miles

• Nice easy ride working on just keeping my cadence high
• Got pretty windy toward the end
  

Friday 7/2

11am - Bike Hill Workout

• Warm up to Table Mesa/Broadway
• Climb to start of NCAR hill
• 5x2k repeats up Hill
• Cool down back home with a stop at Boulder Cycle Sport for some nutrition essentials on the ride home.
• Climbing was very strong today. I felt great and my last effort was my best climb up that hill yet. Watch out world, here I come.
  
• DIG

8pm - Easy Shakeout Run 3 miles & 30 minutes of stretching

• Hamstrings VERY tight
  

Thursday 7/1

10am - Full Body Strength

• Good work out this morning. Very pleased with dips especially. 3x15 at end of the workout felt pretty comfortable even supersetted with DB reverse lunges.

3pm - Run 4.57 miles very easy

• Very easy and sluggish Double Overpass loop. My glutes and hammies are on fire.
  

Wednesday 6/30

6:30am - Bike 38 miles

• Met Dean and Michelle for a bike ride this morning. We road to NCAR and did 2 repeats up and then came back on Valmont to S Boulder. Great ride. I felt VERY strong on the climbs and better then usual on the flats.
  

Noon - Swim Workout w/ JD

• 250 W/U
• 5x100m Drill/Swim/Drill/Swim
• 10x50m cutdowns w/ 20-30s rest
• 100m easy
• 500m "empty the tank"

• I made it 175m into the 500 before i fell apart. I was able to regain my focus but I lost it early. I went out too fast and paid. My left arm just wouldn't respond and my right hammy cramped pretty bad toward the end.
  

Tuesday 6/29

10am - Run 48 minutes

• Again, no idea on how far but I was in the mood to explore some of the smaller paths around the burger so I did. I still like my mapped routes best though. Very hot but my body finally feels right.
  

Monday 6/28

8am - Strength Training: Full Body Supersets

• I had a great AM strength training session. I was a bit behind on some of my weights from where i was previously but I'll take it.

4pm - Run 36 minutes.

• I just went out and back on the South Boulder Trail. It was hot and sticky but it felt nice to run again. No idea of how far and i'm not mapping that out. I coughed up a lung after, but I've got to get this shit out of me.
  

And I'm Back...

So after being sick with the flu for 2 weeks I'm back to posting. I missed a solid week while i was hacking and puking and had a fever but managed to shuffle and sort of float around a bit last week. Time to start back up for real now that I'm feeling about 85 percent

Monday 6/7/10

7am - I woke up pretty sore from yesterday's adventure in pain management. Honestly my left knee (the side my cleat came loose on) and my right elbow (the one I tipped over on) hurt pretty bad, but the rest of my body is just a general sore and fatigue. I spent about 45 minutes foam rolling and stretching today and I'm planning on hitting up a run this evening after the temp drops below furnace conditions.

Sunday 6/6/10

6am start time at Elephant Rock. The ride was great and I had a blast. I road the beginning 20 miles or so with Mike and Kelly before heading out on my own at a bit of a faster clip. Overall I felt amazing for about 85 miles and the last 15 I started to break down a bit. I actually was having a problem with one of my cleats which didn't make my running out of gas any easier. I had no problem maintaining speeds in the mid 20s on the flat sections through out the middle portion of the race but started to suffer in the wind at the end. I will surely do some more of these cycling events in the future but I will be better prepared.

Satuday 6/5/10

I took today off. With Elephant Rock tomorrow and a good week of training behind me I just rested up as best as I could.

Friday 6/4/10

Noon: Swim workout w/ JD

• Pyramid workout

1. 25 E 10s(r)
2. 50 E 10s (r)
3. 75 E 10s (r)
4. 100 M 20s (r)
5. 150 M 20s (r)
6. 200 M 30s (r)
7. 250 M 30s (r)
8. 250 M 30s (r)
9. 200 M 30s (r)
10. 150 M 30s (r)
11. 100 H 20s (r)
12. 75 H 20s (r)
13. 50 All out 20s (r)
14. 25 All out 20s (r)

• Best swim workout yet. The longer intervals were tough mentally and negative splitting the wasn't easy but doable. The last 4 intervals were hard with the last two just balls out
  

Thursday 6/3/10

10:30am - Run 4.7 miles, 36:07 with Harrison from Lakeshore

• Very easy short run with Smack from the club. Quads are pretty tired but 7:40s really felt like a walk.
  

Wednesday 6/2/10

8:30am: 30min stretching, even some yoga stuff. My adductors are still sore and right calf is tight (big surprise).

Noon: Run 8.67 miles, 1:00:11 Creek Path to Campus

• Plan today was the fun little jaunt listed above. I really like this run because it's pretty flat for most of the way and then has a nice climb right at 5 miles. There were a lot of people out walking, jogging and biking today and I kept my pace pretty easy. My quads were pretty fatigued the whole way even with the easy pace. I guess I'm not quite recovered from Monday yet. I also overheated a bit toward the end. The last bit of this run can be very hot and has no shade and I guess the black hat was a bad call. I didn't think it was quite so warm and the constant breeze just didn't keep me cool enough.
  

Tuesday 6/1/10

7am: 30min foam roll and stretching.

• Calves and adductors are sore from yesterday.

10:30am: 30min Core training.

9pm: Easy Run 4.57 miles 33:12 Double Overpass & 30minutes stretching

• I love running at night. I have become a morning person out of necessity for work but there is something magical about running after the sun is down and everyone has retired. My calves are sore still and my right knee has a little click to it but I'm sure it's nothing.
  

Bolder Boulder '10

And it starts

So summer is here and it's time to hit the road, trails and pool. Yes I said pool. I'm focusing my summer on a long course or half Ironman distance triathlon. That's 1.2 miles in the water followed by a 56 mile bike and finishing with a 13.1 mile run. This is a big challenge and I'm using this online training log to keep myself honest and motivated (mostly for the swim). The race is September 18th and I'm looking forward to the pay off from all the hard training I'll be putting in this summer. I don't really have a time goal at this point, I just want to see what I can do in the Triathlon world. I've got a great support system to work with for the summer and I'm ready to hit the ground, peddles and water. I'll periodically have some videos up as well so you can listen to me talk and maybe even see me suffer a little along the way.

Yours in fitness,
Carl