tough run

went out for a 7.5 miler today. Legs were beat up after yesterday's workout. Felt good until I hit the 5 mile mark and it felt like my wheels fell off! finish time 57:40

re-do of my own misery

it hurt!

5 rounds

10 kb swings 52lbs

10 push press 55lbs

10 bent rows 55lbs

10 squats on bosu ball

120 double unders

5 min rest

4 rounds

10 weighted chin ups w/ 25 lb kb

10 burpees

60 sec plank.

Getting read for Thanksgiving! I was supposed to do my FTP test today but had a flat tire and wasn't motivated for it...I think I will wait until Dec 1 to get that ball rolling!

workout of the day

"Barbara"

warm up: rope 3 min

5 ROUNDS for time

20 pull ups

30 push ups

40 sit ups

50 air squats

time: 30:17 I was sucking wind

cool down: 3 min rope

Still kicking

So it has been too long since I have written and I have not really had anything to write about. I have been trying to let my body recover and and have been averaging about 1 worlout a day. I have finally got through my calf issues and have been back into weight training. I plan on keeping my body weight as close to 190 as possible with out depriving too much. As we hit the holiday season my youngest started to walk and my oldest is going turning 4. My wife is trainging for her first endurance event. the princess half marathon. She is doing fantastic!

2011 is going to bring a full plate of sprint and international distance races. I plan on keeping my plan simple. This past year I was not smart enough to take recovery days but after some reading and research it is apparent that it helps. I know that everyone has been saying this but I have a hard time sitting still. I will be focusing the next few weeks on crodd fit, TRX and moderately long runs and half marathon pace. I have also thrown in some trail running to mix things up. I need to focus on power training on my bike this winter too. It is a tool that I have only barely touched upon! Once we get through the apple pies and Christmas presents I will be full on tri mode and getting ready for a great season with Team FIT WERX.

Sorry for the delayed post