ENERGIZED

Great energy on the morning run.  Vitamins kicking in? Added Vitamin C and Niacin to the usual handful of vitamins and supplements I take each morning....Power UP

 Today's PT

X80

SRBike 60/15.4 miles

Run 60/5= miles

Swim 10/400 yards

WORKING THE PROGRAM

Today's PT

X80, W30

SRBike 52/13.33 miles

Run 60/5+ miles

LONG RUN DAY

Sunday 27
PT

Run: 145 minutes: 12+ miles. Road.
Swim: 10: 400 yards. Pool.

RECAP

An outstanding winter camp. 20-26.  978 total minutes. 43 miles running.  Extended the running streak to 86 days.  Lots of cycling on the trainer.  Great consistency overall. Nutrition on track. 2 medium long runs replace one long run. Weight Training at 30 reps X 3.  A bonus short trail run on the Deschutes River Trail with Kim.  Snow runs on trails, road runs on ice, in the dark, in the rain...plenty of variety to keep challenged and centered. Possibly the best training week of the year. Wt @ 186.8...progress.

Nov 23-26, 2011

More from winter training camp...

Wednesday Nov 23

55X, 30W

SBike 72/15 miles

Run 88/7+ miles

Run 35/2+ w/kim on the Deschutes River Trail

Walk 16

Thursday 24

X77bike 77/16 miles

Run 63/5+ miles

Friday 25

X60, 30W

SBike 65/13.7 miles

Run 63/5+ miles

Saturday 26

X80

SBike 62/13.6 miles

Run 62/5+ miles

Nov 18-22, 2011

At The Cabin

Friday Nov 18

30W

TRun 82 8.33 miles

Great run on the treadmill

Travel day this morning heading to

The Cabin...

Saturday 19

77X

SBike 60/12.33 miles

Run 63/5+miles

Snow run lots of fun...

Sunday 20

55X

Run 112/9+miles

Medium long run road and trail run good stuff...

Monday 21

77X, 30W

SBike 72/15 miles

Run 65/5+miles

SNOW Trail Run!

Tuesday 22

77X

SBike 80/17 miles

Run 62/5+miles

Road Run in the Rain! 

Whoa!

With 4 minutes left to go this morning on a 62 minute jog, all was going perfectly well.

That is until my toe caught a part of the pavement which sent me tumbling, I rolled with it and bounced back up, adrenaline firing on all cylinders, I got back into my jog, settled down and finished up. No damage. You fall and if you can you get up. That's life. 

PT Today

77X

SRBike 45/11.33 miles

Run 62/5+ miles