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.