This post is another attempt at getting our workouts synced. John and I were using the google docs but I stopped. :(
I will be using the comments section for this post to share my workout plans and accomplishemnts with you. Feel free to add yours as well.
Who are we? A group of four adventurers of varied and storied pasts thrown together through a series of events so interwoven that it would make your mind cease to function. We race. For fun. And because we lack the gene that enables self-preservation.
Team Pic
Photo from before the Cradle Of Liberty
19 comments:
I did light abs today and major stretching. I plan to run 5.5 miles with tempo runs tomorrow. (4 July)
Hmm...I am not entirely sure how we are going to systematically use this to sync workouts long term, but I'll play along for a bit.
At Jen's request I went to karate with her last night. Worked up a light sweat and got in some good stretching.
I don't plan on doing much today because of the holiday, but I think I will be back to hitting it hard starting tomorrow.
Less than one month to train for the Krista Griesacker...and that means a lot of hill work on foot and bike. We will also need to find a spot to do some rope work between now and then since that WILL be part of the race.
Hmm...agree with John. I'm not tracking either but will play along.
Yesterday I biked (some hills)about 8miles. Walked about a mile. And slept about 15hrs while Mom washed my nasty clothes.
Today, being the holiday - I'll most likely just work on socializing and eating.
I will play along as well!!
I ran 5.5 in 49 flat. the 3x1/2mile intervals were low 8Min pace.
I hit abs hard. (all 8 mins)
less than one month for Krista, so I will hit the bike tomorrow, over the hills past the lamas...
I feel pretty good...
John and I ran hills today on the treadmill in the Monmouth gym. 32 mins. Incline program maintained at 1.5% and had 1-minute intervals of increasing and decreasing difficulty all the way up to 7.8%. We ran at 6.5mph, and about 2/3 of the way thru i dropped to 5.5mph. Think it came to about 3.5mi
Quick refinement on Sam's comment above. Total time programmed was 45 minutes at level 10 on the hill workout. We got through 33 minutes before moving to cool down. Total distance 3.87. Total time 38 minutes. Considering that the final 5 minutes was walking that is a decent pace. Goal will be to do this workout twice a week from here until the Krista over lunch and get further each time until cool down.
gr8 run guys... I had a rainout, so no bike or run for me.
Just finished my run for this evening. 15 laps over the causeway that crosses the parkway near my place. That plus the run out and back took me 36:37.
Just as a reminder the whole team has read/write privileges to the workout spreadsheet that I maintain at
http://spreadsheets.google.
com/ccc?key=pGZkwyqmmW93
XpcmZuWKFQQ&hl=en_US
It is easier to keep all this information in one place. Plus the spreadsheet format lends itself to pretty easy comparison of how you are doing now vs, say, 3 months ago on the same workout.
Today we are hittig Round Valley State Park VIC Clinton NJ. We planned this ride a few months back, and I believe John, Carol, and M+ rode it?
here is some info on it from the web...
from trails.com...
"Regarded as the mecca of New Jersey mountain biking by some, its reputation is well-deserved. You can expect both conditioning and bike-handling skills to be tested here.
14 mile out and back, easy 1.5 miles from parkig lot, pass a chain link fence then fight elevation change. very steep technical climbs, short down hills..."
rob
Round Valley ride yesterday. See top level post and video. Total time just under 60 minutes. Distance 7.26 miles. Not exactly blazing speed, but considering the hills and mechanical issues we did alright.
Round Valley was a very good gut check, lots of training value, not too scenic, decents were short.
The climbs were hard, not too technical, but steep, long and frequent. Before I blew out my crank, I almost blew out my lungs...
Get this, for fun on our warmup ride (thx sam!), I kept myself in the granny gear and let my rpm ramp up to something that felt like 180 for about 4 minutes of acent and decent. Talk about a smoker.
It must have took 5 minutes to get my breathing under control after that. Then Sam got back and we hit the trail for real...
My front crank got shredded around mile 2.5. Leaving me with out my Climbing Gears! needless to say I was smoked, muscleing my way up hills, over geared and over worked. :) On the way back (about mile 5) I lost my large Crank, leaving me only with Mid range, no real impact after I got my chain on again.
Then at the end of the last decent. (<.25 miles from the end) I caught a flat. I missed out the the last bit of single track.
I got ot hand it to my second hand 6 year old bike though, it made it through most of the ride... off to my Local Bike Shop (LBS) Monday for repairs.
I want to hit Round Valley again. (Especially since there is no charge for decals with CAC cards!!!
Tired from yesterday's long run, thanks in part to y'all and Weird Al.
Decent weekend for riding. I went to Allaire yesterday afternoon and rode for about an hour. The trails were in semi-ridable state because of "maintenance" which apparently means dropping tons of sand on portions of previously firm trail. I suppose this keeps loose turns and such from washing out, but it wasn't my idea of fun. There were also a few newly cut sections of the Tiger Woods trail which are very soft since they haven't had much time to be packed down. Because of the loose shoulders you have to take them pretty slow right now, which really kind of fouls up the flow of the ride.
Took the road bike off the wall for the first time in about a month today. Put about 47 miles on it over the course of 2.5+ hours. It was HOT today...mid 90s and humid and I felt it. I emptied both water bottles and my camelback during the ride and I was still borderline heat exhaustion by the time I got back.
This gave me the opportunity to show Jen what someone looks like when they are about to drop from heat.
Overall, two decent workouts.
not much of a work out for me last week and this weekend. I am a big ZERO!!
I plan to run this week at stevens. one moderate hill and long flat river runs.
I plan to run 5-8 at a 9 min pace tomorrow, then spend 45 mins sprinting up that hill tuesday.
My bike is still in the shop, we get the prognosis tomorrow -- cross your fingers!! I need to get back in the saddle and attack my hills VIC the plantaion.
annybody watching the tour? lots of good technique and commentary wrt to basic biking and strategy and teamwork. worth 30 mins...
oh yea, I guess finishing 6 under in a golf tourney saturday does NOT count as a workout?
It was a scramble and we gave our 1st place (2nd flight) winnings to the charity.
Did a long slow distance run over lunch today. 7 miles in 65 minutes.
Hartshorne on the bike tomorrow after work I think.
great run today, bbut ran out of time. (get it?) 5.7 in 54mins, 1 hill.
yesterday 3.4 in 33mins. (just waking my legs and lungs up)
I get news on my bike today!! wish me luck
My bike workout from sat is here...
https://www.blogger.com/comment.g?blogID=7718338480298412140&postID=3634054509091340756
I ran yesterday up in the mountains...
4.27 miles, 40 mins, lots of elevation change, 400 feet I would say.
got rained out today-- -everyone knows I don't PT in the rain, if I can help it!
Best tracked time yesterday running my normal "course" [sic], 0700-0831.
Perhaps thx partly to new "diet"[sic]
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