Monday Crosstraining lift

5min stationary bike warm up

Squat 5,8,6,3 185,205,225,225
Jump squat 2x8 135
Wall Ball pick 3
Mil Press B/L/R 2x8 45 bells
Seated Row 3x8 110
Leg curl 2x8 L/R
Leg Ext 3x10 L/R
Overhead shoulder row L/R 3x10 140, 90, 90


legs sore from a 10 mile run yesterday at the Boulder Res. Pace=7:35


Gearing up for my first race of the season on Sat. the Shamrock 8k in Virginia Beach, VA. Time to sport the Visiopro Orange and represent Runners Roost.

Time to Hit the Ground Running

2/10
35 mins in spin class (Runners Roost team meeting cut my cycling short).
Btw this is going to be the color of our running uniforms and I have ordered the classic black-white-red tri gear and some warm up sleevs. I also wanted to link you to the Runners Roost Race Team Blog. Ill be making reference to it from time to time.

Lastly I wanted to annouce a new partnership that has developed. I am to be one of the future voices of Colorado's own Competitor Magazine since I've been selected as a wear tester for them. They are going to set me up with some shoes, which will be a great opportunity for them to get a fresh opinion of someone with a normal gait and also give me the opporunity to try some different brands. Its the beginning of a great partnership.

2/9
Lift:
Squat 5,5,5,3: 185,205,225,245
Squat jump 8,8: 185,135
Dead lift 6,6: 225, 275
Back Hyper 3x8: 8lb med ball
Leg Extention L/R/B x2: 80,80,100,90,90,100

I took last week off from lifting due to gym availibility and extreme negative temperatures, so this week I was eager to go after it. Sort of go out with a bang and conclude my final aggressive lifting cycle. Next up, im going to start pounding the pavement and tallying large weekly milage in prep for my season opener races.

2/8
24 hour fitness cycle class

Still had saddle soreness from testing out tri bike set ups. Its the misfit setups that will get ya.

Heros get remembered, but legends never die


Lift:

Stationary bike warmup
Squat 5,5,5,5,3: 185, 205, 215, 225, 245
Bi curls 3x6: 35, 40, 35(hammer down) bells
Box jumps 3x10
SL medial line hops 2x20
SL lateral line hops 2x20
ball slambs 10lb ball 2x20
single leg vertical throws 2x10

Wall ball:
shot put 2x20
Hop Hop OHB 2x10

1Mile run on the treadmill 7:17 pace
5min hike elevation on 15 as fast as I could walk @12:45 mile pace.

Aging Up

Next season ill be aging up from 25-29 to 30-34, as I review the results I find that this is a very tough AG in triathlon competitions. Could this be due to many a man's early midlife crisis? To be honest ive had a quarter-life crisis every year since 25..and with talks of making that huge purchase toward my very first Tri Bike, it seems that this year will be no different in the succession.

30-34, 30-40, wow im getting up there with the old men, but unlike my competition I have the edge of both being at the younger end of the group and have no family and obligations that would distract me from my racing goals. I may not have anymore liquid income then them, but I am freer to spend what I do have on tap. Now if only the race could be won on the bike (ha, bikes do make a difference and I hate how the person with the kick ass bike has it so easy. I wish there was a way of evening out the field and their equipment).

Lift:

2mile bike warm up at 20mph
Back Squat 8,6,5,5,1: 135, 185, 210, 225, 250
Mil Press L/R/B x2 50, 55 bells
Seated shoulder pull down 3x15 L/R 140,140,140
Ball Push ups 2x15
Stair stepper machine 30 floors

Stop wearing your sandals to the gym!!

Swim:

200m warm up
5x100m



Lift:

Squat 5x7,6,5,5,4,6 (185, 185, 185, 185, 225
seated row 3x15 (120, 110, 120)
Bi 3x5 (37.5 bells)
Cable twist 2x10 (30, 35)
Obliques on back hyper