1/27/08 - Biked - Dry land Swim

So I did not get to the pool, and decided to hit the bike for 14 miles in 45 min, it was a good pace and something that I needed to do. Then from there I did a 30 min dry land swim session so here it is again, did this about a week ago and I was sore in a good way the backs of my arms (triceps) and my full back.
arm-up: Complete on arm ergometer or rowing machine:
2 minute warm-up
Hard-easy ladder: 1 hard pull or cycle followed by 1 easy pull or cycle, then 2/2, 3/3, and so on up to 10 hard pulls and 10 easy pulls.
hen ladder back down from 10/10 to 1/1.
Finish this station with a 2 minute maximum effort, before moving on to the next station.
Cable work: Complete 15 repetitions for each of these three exercises, with minimal rest:
Straight arm cable pulldowns: use a bar for a handle - grab with both arms and pull from high (above shoulder height) to low (down to hips) without bending your arms.
Bent arm cable pushdowns: do the same exercise, except begin with elbows bent at 90 degrees, and straighten at bottom.
Standing cable rows: bring cable height down to bellybutton level - row into body, squeezing shoulder blades back.
Complete this cable circuit three times through, then move on to the third station.
Core work: Again, complete these three exercises as a 3x circuit with minimal rest (15 repetitions):
Superman: line in prone position on ground with all four limbs outstretched - lift all limbs off the ground, hold briefly, then return to starting position.
Bicycle crunches: start on back with one leg extended and one leg bent (both feet hover above the ground). Complete a crunch by flexing upper body up while bending the straight leg and straightening the bent leg. Return to starting position (that's one rep, complete 15 for both sides).
Mountain climber: in push-up position, bent right knee to touch left elbow, then left knee to touch right elbow (complete 15 to each side).
Leg Work: Finish with the last station - two lower body strengthening exercises. Complete both exercises as a 15 repetition circuit.
Cable kick forward: attach leg to cable apparatus - standing on one leg with the kicking leg straight, kick forward as if kicking soccer ball. Switch after 15 and complete 15 kicks for the opposite leg.
Cable kick back: again stand on one leg, but hinge forward at the waist and kick *behind*.
Same number of repetitions (15), but complete this circuit only 2x.
This workout will work many of the same muscles that are utilized while swimming, but remember, nothing can substitute for the feel and drag experienced in the water, so don't completely neglect the pool - just substitute a resistance training workout if you simply can't get a good swim time or need a change-up from the normal routine. The off-season is a great time for cross-training, so a weight training routine like the one outlined above is recommended, especially at this time of the training season.

1/26/08 - Swim and Cycle

Sorry I am a little behind on the post busy work week, here is where you have to look at the full week in advance and compare that to your actual work week. Improvise and juggle the workouts around so that you are still completing the full week.

Swim, feeling better and getting the feel of the water back, been wearing a drag suit and mentally that has been tough since you are considerbly slower.

Warm up with 5 minutes of easy swimming.
Main set consists of 2400 yards:
Build through from easy to hard pace (2 x 200)
Swim Test Pace. Kick alternative sides down link of pool fins. (1 x 1500)
Optional Swim (1 x 500)
Cool Down with 5 minutes of easy swimming.

Cycling
easy 8 miles this is not a brick but it seems that on the weekend when ever I swim I go right to the bike. Doing a T1/T2 brick is not that hard doing a T2/T3 is where the toughness comes in.

1/25/08 Run

It's cold outside, no matter what time of the day, it was just cold with a nice brisk wind, and I dressed for less. Anyway the run felt a little sluggish and I needed to run 4 miles in 45 min. I felt was very doable and maybe a little slow, so i stepped it up. Here is how it went:
Ran between 4.2-4.6 miles in 30:25, now on my Polar it said 4.6 and when I did Map My Run it said 4.2 but I was not being that accurate. If by my polar I would have done a 6:35 mile. So I felt sluggish and cold but in the end I guess it was a great run.
Active Workout
Instructions:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run a total of 45 minutes. Stay in Zone1-Zone3 for majority of the run. At anytime during the run, accelerate you heart rate to Zone3 or higher for 15 minutes on hill terrain. After 15 minutes of intensifying your run, return to a pace consistant with heart rate zones of Zone1-Zone3 and finish your distance.
Coach's Notes:
This is usually an interval of a longer set. The focus at Tempo is Zone3-Zone4.
A rolling course is more beneficial then a steep climb.

1/24/08 - swimming and Biking

So starting to get into a groove, I did the bike first and then swam. The difference here is that when you do these in reverse order you might find that your legs are a bit tired when you swim, mine cramp up, and started to during this swim.
Here is how it played out:
Cycling
Warm up with 15 minutes of easy cycling.
Ride 10 miles at a speed that will total at 30 minutes. Stay in Zone 1- Zone 3 for the majority of the ride.
At any point during your ride, perform the following twice: pick up the pace and focus on raising your heart rate zone so that it's between Zone 3-Zone 4. While in Zone 3- Zone 4, continuously ride for 10 minutes. After the 10 minutes are up, return back to riding in Zone 1-Zone3.
Coach's Notes:
This is usually an interval of a longer set. The focus at Tempo is Z3-Z4. Various terrains will be secondary focus from flat hills. Taking an indoor cycling class is also an option.
See attachment for Heart Rate Zones.

Swim was:
500 warm up
5 x 100 kick on the 2
5 x 100 pull on the 1:20
5 x 100 on the 1:20
finally was a 200 warm down.

tomorrow is a run.

1/23/08 - DAY OFF

Day off
Strength Training
This is the fourth week of the swimming BASE PHASE which is used to build the aerobic capacity. Longer duration workouts at slower pace and intensity are predominant.
The focus of today is strength training. Strength training includes yoga, stretching, core exercises as well as weights. Days are identified but this can be done in smaller “doses” throughout the week.
Coach's Notes:
You are building a swimming aerobic base and getting stronger.
Ideally you are at least stretching everyday after your other workouts. Your Day Off should be a day off but if really motivated, perform non-aerobic activities.

1/22/08 - Long Run

Keeping the legs moving and at a good pace was my goal:
Time: 1:00:00
Distance: 7:00 on the Polar footpod Treadmill: 7.4
Heart rate: 149/173
Pace: 8:43/5:56
I held a conversation through the entire run and really ramp up the speed for the last 5 min, stayed in the high 6 min to the mid 7 min for the last 5 min, it felt good and could have gone a little longer.
Active
Warm up with an easy 10 minute run.
During your 5 mile run, include 6 to 10 running pickups (not at full sprints), for 15 to 45 seconds with less than 3 minutes of rest between moves.
Coach's Notes:
This run is to help build endurance. This is predominantly the long, slow, distance workout and a major part of long course training. Focus your heart rate between Zone 1- Zone 3 for majority of the run.
Make sure you are stretching before and after each run.

1/21/08 - Brick

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Here is an introduction to bricks told by Enrico Contolini from Beginner Triathlete.
ricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan.

About a swim/bike brick: while you are swimming you will want to use your legs as little as possible or else you may have a hard time when you get on your bike before you start feeling comfortable. A swim/bike workout that simulates race conditions will help you minimize this problem. A couple of suggestions are to try and use your legs more (that is to kick more) during he last 50-100 yards of your swim to get more blood flowing to them. Also, start your bike portion using an easier gear than the one you plan on using during the main part of the race. This will give your legs a chance to get used to the new sport and accumulate less lactic acid than they would if you started from the beginning with a tough gear.

My workout consisted of a 2o mile bike and 1 mile run.
Average on the bike 18.5
and ran a 6:58 with temperatures in the high teens. My legs started to get tired and I could feel them cramping or wanting to cramp.

1/20/08 - Dry Land Swimming

For swimmers and triathletes, it can be effective to turn to the weightroom as an alternative exercise source for your swim workout. I'm going to give you a fun and challenging swim-specific workout, and for an extra boost to your multi-sport training, complete this challenge directly before a spin class or bicycle workout. For those of you currently training with longer base endurance workouts, complete a run as well.
Warm-up: Complete on arm ergometer or rowing machine:
2 minute warm-up
Hard-easy ladder: 1 hard pull or cycle followed by 1 easy pull or cycle, then 2/2, 3/3, and so on up to 10 hard pulls and 10 easy pulls.
Then ladder back down from 10/10 to 1/1.
Finish this station with a 2 minute maximum effort, before moving on to the next station.

Cable work: Complete 15 repetitions for each of these three exercises, with minimal rest:
Straight arm cable pulldowns: use a bar for a handle - grab with both arms and pull from high (above shoulder height) to low (down to hips) without bending your arms.
Bent arm cable pushdowns: do the same exercise, except begin with elbows bent at 90 degrees, and straighten at bottom.
Standing cable rows: bring cable height down to bellybutton level - row into body, squeezing shoulder blades back.
Complete this cable circuit three times through, then move on to the third station.
Core work: Again, complete these three exercises as a 3x circuit with minimal rest (15 repetitions):
Superman: line in prone position on ground with all four limbs outstretched - lift all limbs off the ground, hold briefly, then return to starting position.
Bicycle crunches: start on back with one leg extended and one leg bent (both feet hover above the ground). Complete a crunch by flexing upper body up while bending the straight leg and straightening the bent leg. Return to starting position (that's one rep, complete 15 for both sides).
Mountain climber: in push-up position, bent right knee to touch left elbow, then left knee to touch right elbow (complete 15 to each side).
Leg Work: Finish with the last station - two lower body strengthening exercises. Complete both exercises as a 15 repetition circuit.
Cable kick forward: attach leg to cable apparatus - standing on one leg with the kicking leg straight, kick forward as if kicking soccer ball. Switch after 15 and complete 15 kicks for the opposite leg.
Cable kick back: again stand on one leg, but hinge forward at the waist and kick *behind*.
Same number of repetitions (15), but complete this circuit only 2x.
This workout will work many of the same muscles that are utilized while swimming, but remember, nothing can substitute for the feel and drag experienced in the water, so don't completely neglect the pool - just substitute a resistance training workout if you simply can't get a good swim time or need a change-up from the normal routine. The off-season is a great time for cross-training, so a weight training routine like the one outlined above is recommended, especially at this time of the training season.

1/19/08 - Swimming and Biking

The workout was this:
Warm up with 5 minutes of easy swimming.
Main set consists of 1800 yards:
Build through from easy to hard pace (2 x 200)
Swim Test Pace. Kick alternative sides down link of pool fins. (1 x 800)
Optional Swim (2 x 300)
Then I did an optional free (3x200)
IM reverse order (3x200)
Cool Down with 5 minutes of easy swimming.
Coach's Notes:
Recovery between sets is 1-2 minutes.
Recovery between interval reps is 20 to 30 seconds.
Except for Test Swim, recovery between intervals may be 1-2 minutes.
Kick with fins is when you use fins to kick on one side, back or front, varying speed of legs. The focus of kicking with fins is to help with ankle flexibility and to help improve your leg power.

Biking
I really pushed it and wanted to see how I would feel after 45 min. The workout called for 45 easy to cover 10 miles. I did 10 miles in 33 min and finished up with 13.5 and I kept the average mph at 18.5. YEA

1/18/08 - Running - Long Run

Long Run 1 hour
I guess it does not get easier than this, the temperature was a nice 45 and sunny. The workout was this:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run for 1 hour.
Stay in Zone1-Zone3 for majority of the run. At anytime during the run, perform the following 6 times: accelerate you heart rate to Zone3 or higher for 2 minutes. After 2 minutes of intensifying your run, return to a pace consistent with heart rate zones between Zone1-Zone3.

So I covered 8 miles doing a 7:30 roughly.

Take care..

1/17/08 - Swim, Bike nice brick workout!

Swim then bike (trainer of course), it's cold and snow was the prediction for today. Started at 4:30 and headed to the pool, tough getting in at that hour but hey when you have a brick workout time is something you don't have a lot of. Anyway here it is:
Warm up with a 5 minute easy swim. - 400 yards it took a bit to get into the ryth
Main set is 2400 yards:
-Accelerate your swim the 2nd half of each repetition (4x100) - on the 1:40
-Accelerate your swim the 2nd half of each repetition (4x150) on the 1:50
-Accelerate your swim the 2nd half of each repetition (4x200) on the 3:10
-Accelerate your swim the 2nd half of each repetition (4x50) on the 1
-Swim of your choice except no Freestyle. (4x100) - breast then back
Cool down with 5 minutes of easy swimming.

Cycling
The Active workout said this:
Warm up with 15 minutes of easy cycling.
Ride 10 miles at a speed that will total at 45 minutes. Stay in Zone 1- Zone 3 for majority of the ride.
At any point during your ride, peform the following twice: focus on raising your heart rate zone so that it's between Zone 3-Zone 4. While in Zone 3- Zone 4, continuously ride for 8 minutes. After the 8 minutes are up, return back to riding in Zone 1-Zone3.

So I forgo the warm up since I Just swam and did not do it easy I wanted to see how I was feeling so I got 10 miles done in 34:45 and felt good. I did do the later part of the cycle workout that helped me get to just under 35 min.
Tomorrow an hour+ run

1/16/8 - Running (outside)

So I got outside to do this nice easy run, since looking forward into the week I have an hour and 10 min run, and I am not sure I will make it out for that one.
First the workout:
Warm up with an easy 10 minute run.
Run 4 miles. During your 4 mile run, include 6 to 10 running pickups (not at full sprints), for 15 to 45 seconds with less than 3 minutes of rest between moves.
Coach's Notes:
This run is to help build endurance. This is predominantly the long, slow, distance workout and a major part of long course training. Focus your heart rate between Zone 1- Zone 3 for majority of the run.
Make sure you are stretching before and after each run.

Now my stats:

• Ran for 46:22
• 6.2 miles
• 7:28 mile
• Stayed in Zone 5 for 58%
• Zone 4 14%
• zone 2 10%
• Zone 1 8%
• Heart rate 144/177
• Pace 7:28/6:03

Tomorrow is Swim then Bike

1/15/8 - Day off

Need this, I was getting run down so i switched up days and took a much needed day off.
On my day off I did find some cool links that would be good for all triathletes:
First you need iTunes, then go to Podcasts, from there navigate to the video portion of that, under that area click sports/outdoors and you will be greeted with a whole lot of Podcasts.
SimplyStu
USA Triathlon
Tri Talk
Endurance Planet
These are all great and if you don't have time to watch sync with your iPhone and watch later.
Back to resting.

1/14/8 - Cycling

Back to cycling again, today was a easy day, but I turned it into a sprint, so I thought. My time was 1 hour flat I really felt as though I was pushing it, not.
My stats
First .30 min was average 17.5 mph with a cadence of 85
Second .30 min was average 19 mph with a cadence of 75
I really tried to push myself though minutes of speed and power followed by mile of rest. doing that drove down my % but increased my lactic threshold.
Tomorrow is rest, followed by a rough week of 2 times a day with a brick.
Should be fun

1/13/8 - Cycling (trainer)

So in the basement watching the Colts lose, would have been great to see the Giants and the Colts play.
The workout was this:
Warm up with 15 minutes of easy cycling.
Bike at an easy pace keeping your heart rate between Zone 1- Zone 3. Include 4 to 8 high speed spins with cadence greater than 100 within 30 to 90 seconds. Perform this with less than 3 minutes rest between moves.
Cool down with 15 minutes of easy cycling.

I did:
1:10:07
20.3 miles
17.4 MPH (need to get this up)
Cadence, 71/94
So going over an hour was tough, did not think it would be but it did. So moving forward it is either, fast sprints on the trainer or 1+ hour on the trainer.

1/12/8

Swim then Ran
So the day started at 7 am;
500 yard swim (free)
17 min swim which was about 1200 yards
500 yard cool

I started to coach JAM at 7:30 and then jumped in and did;
4x100 on 1:30
12x50 IM order on the minute

The swim felt good, the compression suit is great.

At 2:20 PM I went for a 30 min run for 4.1 miles. The run was easy and I was working on my stride and rhythm. My Pace was 7:12 and when I downloaded the info from my polar 625x they were better than I thought which is encouraging.

1/11/8

Cycling
feel slow, notice that my biking needs work. I am using a trainer, so not sure how real it is bike seems that I have an average 17 MPH and need to be in the 20 mph if I want to do well.
Warm up with 15 minutes of easy cycling.

Ride 10 miles at a speed that will total at 45 minutes. Stay in Zone 1- Zone 3 for majority of the ride.

At any point during your ride, perform the following twice: focus on raising your heart rate zone so that it's between Zone 3-Zone 4. While in Zone 3- Zone 4, continuously ride for 6 minutes. After the 6 minutes are up, return back to riding in Zone 1-Zone3

Noticing that my biking needs some more work,

1/10/8 - Run and Swim

So today was Run/Swim not in that order, but the order in which I did them yesterday. I was also using my new Speedo Endurance Training Suit. The suit is a bit demoralizing, but once you get over how slow you are going its a great compression and training suit. I liked the way it hugged my body my muscles felt less fatigued and sore.

Running was:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run 30 minutes (I did 3.6 @ 7:12 pace) felt great.
Stay in Zone1-Zone3 for majority of the run. At anytime during the run perform the following twice: accelerate you heart rate to Zone3 or higher for 4 minutes. After 4 minutes of intensifying your run, return to a pace consistant with heart rate zones of Zone1-Zone3.

Swim Was:
500 warm up
5x100 on the 1:30 kick
5x100 on the 1:30 pull
3x200 first 200 all out, second 200 swim down, third 200 kick
1x100 warm down.
felt great.

1/9/8

OFF, did some light core training, mostly sit ups to help my back while I swam. So really try to follow when they say day off, it means day off. You don't get to many of these.

1/8/8 - Swim and Cross Train

So the Swimming part I got in but failed at the Cross train, I did do some simple stretching and core muscle group workouts but for the most part I left this one out.
Again all workouts come from Active

Warm up with 5 minutes of easy swimming. roughly 400 yards

After warm up swim freestyle focusing on endurance for 12 minutes continuously. Roughly 1000 yards
Main set consists of 1200 yards:
Build through from easy to hard pace (1 x 200)
Swim Test Pace. Kick alternative sides down length of pool using fins. (1 x 800)
Optional Swim (1 x 200)
Cool down with 5 minutes of easy swimming.
Thats it, and I felt pretty good. I also recieved my new Paddles will try them out on Thursday morning.
Off Tomorrow

1/7/8 - Cycling

It has been good to get into the groove again, getting up early and starting the day with workouts is nice. So today was Cycling, I was to do a 30 min warm up then a 10 mile time trial heart rate in zone 3 or higher. Here is how it unfolded
Instructions:
Warm up with an easy 30 minute ride.
After warm-up, perform your Bike Test. Ride for 10 miles for at least 30 minutes nonstop on relative flat terrain. Ride course all out. Perform at heart rate zones of Zone 3 or higher during this ride. (Approximately 85% maximum heart rate.)
Cool down with an easy 15 minute ride.

Zone 3 - 20%
Zone 4 - 37%
Zone 5 - 13%
---------------------
Zone 1 - 2%
Zone 2 - 28%
I road for a total of 18 miles but misjudged the warm down, basicly I did not do the warm down, the ride lasted 1:02, should have been 1:15.
Things that I have learned was that I need to get more time on the bike, I feel slow and to achieve my goals I need to be doing the 40k in about an hour.

Need to go faster.

1/6/8 - Swim, Run

So things went well today, I was tired after the workout but felt good to be doing double duty.
So I did 2400 yard and 3 miles.
Active training workouts seem to be doing the trick, starting me off light and building into a full advanced schedule.
Swim
Begin your warm-up with 100 yards of each of the following:
Swim choice
Kick fins
Drill choice
Follow your warm-up with the initial main set.
Your initial main set consists of 1700 yards:
3 x 300 yards
Following each 300 yards, record your time. Recover for 30 seconds between each set.
Swim Test Pace as follows:
100 yards at Test Pace plus 10 seconds
100 yards at Test Pace plus 5 seconds
100 yards at Test Pace
100 yards at Test Pace minus 5 seconds
Repeat this Test Pace sequence twice.
Following your main set, swim a 400 yard cool down at recovery pace. Cool down with 200 yards of each of the following:
Kick choice
Swim choice

Run
Run for 30 minutes at an easy pace. The goal is to run at least 3 miles.

So the swim was tough since I have been out of the water for so long, I can't wait for my Speedo Endurance Male Full Body Training Suit
to get here, these suits provide muscle compression during training to help maintain body and muscle shape and allow swimmers to train at a higher level. I have a running compression suit from 2XU and it really does work, or at least mind over matter works.
Tomorrow is cycling.

1/5/8 - Cycle (trainer)

Today was a cycle day and I needed to do 10 miles in 45 min, easy enough. I was using a Kurt Kinetic and doing the Spinerval DVD, Workout 'A' - Technique: This 30 minute technique session includes one legged drill work and high cadence pedaling to maximize your leg speed and create better efficiency on the bike.
So..

• 41:42,
• 11.1 miles
• speed average 15.9
• cadence average 79
• cadence max 139

feeling good so far into the training with a little cold. Tomorrow Swim and Run.

1/4/8 - Swim, easy getting into the Groove

Well my really first swim workout since my accident, I have done some swimming but this workout start the season.

Did a warm swimming 400 yards. During this time, I worked on various phases of swim emphasizing my weakness, which is my kick.
After I warmed-up, I alternate 100 Drill/50 swim doing this twice.
100 Double Arm Down/50 swim (anything but freestyle)
100 Catch Up/50 swim (anything but freestyle)
100 Single Arm Swim/50 swim (anything but freestyle)
100 Zipper Recovery/50 swim (anything but freestyle)
Cool down with swimming 300 yards at recovery pace. Choose any style of swim.
I felt tired but good, alternated between breast and free.
Race drill definitions

1/3/8 - Strength and Stretch

January 2, 2008, today was stretch and strength day, need to get the core in shape and stay in shape throughout the season. I am trying to follow the Monkey Bar Gyms workouts.
Their Philosophy is:
The Monkey Bar Gym is a no machine, no mirror, old school gymnasium that focuses on movements, not muscles.

We teach & train:
Motor fitness: running, jumping, pushing, and pulling, and progress each from beginner to professional athlete.

“Each one teach one,” to help one another through positive feedback and encouragement, to break through walls that held them back mentally and physically.

“Eat a whole food, plant based diet” and to understand why it is so beneficial to all.

“Full body exercise” that prevents & heals injuries & dramatically improves performance.

“Collective power” which is natural whole body exercises, natural whole food nutrition, and collectively helping each other.

Our Mission is to change the way people look at health and fitness with my Monkey Bar Gymnasium (MBG) Method. I want to wake everyone up so that they open their minds to experiencing how their bodies really work. I want to show people that the old ways of whole body exercise are still the best.

We focus on moving toward a more positive, collective form of exercise that engages one’s entire body and mind, builds usable strength, and inspires physical and social confidence.
In the MBG Method, we teach people how to run, jump, climb ropes, do handstands, dodge, and react like they did on the playground as kids. Doing natural exercise in a fun and playful manner but yet extremely challenging helps people from all backgrounds learn from each other in a non-discriminating environment.

- Jon Hinds, Owner & Founder of the Monkey Bar Gym

I am planning on getting certified as well through MBG.

So here is what I did yesterday:
1 Set Workout - January 2nd

Perform 60 seconds of as many reps as possible for each exercise. Rest 1 minute between sets. When done, rest 3 minutes, then go through circuit again, each exercise 30 seconds of as many reps as possible. Rest 30 seconds in between exercises.

1. Snatch
* Stability-4-16K
* Strength-20-24K
* Power-24K+
2. Split Squat
* Stability-4-16K
* Strength-20-24K
* Power-24K+
3. Handstand Pushups
* Stability-Down Dog Pushups
* Strength-Down Dog Pushups w/feet on box
* Power-Handstand Pushups
4. Chinups
* Stability-60 degree assisted
* Strength-90 degree assisted
* Power-Regular
5. Cleans
* Stability-4-16K; 20-60 lb D-Ball
* Strength-20-24K; 60-80 lb D-Ball
* Power-24K+; 80 lb+ D-Ball
6. Push Press
* Stability-4-16K; 20-60 lb D-Ball
* Strength-20-24K; 60-80 lb D-Ball
* Power-24K+; 80 lb+ D-Ball
7. Jungle Gym Leg Curls
* Stability-hips on floor
* Strength-hips 1'' off floor
* Power-hips 6'' off floor
8. Power Wheel Rollouts
* Stability-hold
* Strength-1/2 range
* Power-full range

Cheers and tomorrow is a run day.

New Year, New Start! Running kicks off 2008

Well running trumped biking in the rain yesterday to kick off the 2008 Tri season. It looks to be a good year, after taking about 2 weeks off and not doing anything but PT and core workouts, running felt effortless. I ran for 4.3 miles, 7:26 pace. It was around 35 degrees and raining when I started, but cleared up by the time the run was over. I am using some compression Skins and I can say that I feel great today not sore, during the run I felt relaxed and could have continued if I really wanted to push this first run. I am using a workout from Active courteously of Toyota, Engines of Change were I am a sponsored athlete. Toyota has been great, being a part of this team makes you look at things differently. First doing races is not just showing up and competing you want to do well so you podium and get their name out along with speaking with others at events about the cars and innovation that Toyota is doing. Sorry for the side bar.

Using Active's workout this year it will be interesting to see how I fair this season.
Keep checking back I will not only be telling you my workout's day to day but also stats and race coverage, that I enter.