super photos!

MARSHA MARSHA MARSHA~!!

SO Marsha and I hit the back country this morning and she brought the uber camera and took some great shots! The difference between snapshots and photographs I must say. So the day was skiing 3 or so hours followed by a three hour road ride......I made the mistake last time not dressing warm enough so today I layered up nice and was very warm so much better.

Work trip

so hitting the road for a few days for work and taking........nothing just running shoes as I am going to fins somewhere like a park with a swing set to do pull ups and do the TEXAFORNIA workout:

I've come up with a crossfit/Px90 hybrid workout that goes great with triathlon training. Been doing it for a few months with awesome results. I call it "Push Running". Three or more times a week, incorporate this into an hour run -

0. Get ready to run.

1. do as many pull ups as you can do.

2. Do between 5 and 15 push ups (depending on fitness).

3. Do between 5 and 15 crossfit style squats (depending on fitness).

4. Boom! Take off running. No hesitation.

5. Every 10 minutes during your run, repeat steps 2 and 3. No hesitation.

6. At 60 minutes, do 1, 2, and 3.


Do I run standing up that straight????????

1 down 1 to go

So got a nice big training day in yesterday with a swim at the pool early with Mr. Utrek and then a 2 hour and 45 minute road ride with Mrs. Utrek.

The roads were dry but unsure where all the cinders on the side of the road came from since wehave not had any snow???? It was really cold too, I never over heated i will tell you that. Temp according to the weather station was at:

High of 39 and a low of 21...Fahrenheit of course...no wonder o was cold with just arm warmers and a vest!

ok now for day two plans:

Sunday

RUN 1:35

15:00 jogging, gradually raising your HR to 70%

30:00 @75% - 20:00 @80% - 5:00 @85%

Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR returns to 60% and lower.

BIKE 0:55

Spin @65% effort and 90-95 rpm, immediately after the run if possible.

This is more "bulk" aerobic work designed to add some recovery-based endurance work to your week.

Of course if you are not following up all of your workouts this week with a tivo version of the Tour of California you are missing out!!!

big weekend planned

today we swim for a bit ( by we I mean we are getting Rob into the pool.....The Utrekker is getting wet) and then a 2.5 hour ride. may go longer if road is dry today otherwise may go MTB??? still up in the air.

Then on Sunday a 1.5 hour run followed by a easy 1 hour bike.

LETS GET ON IT!

PSSSSS hey...a little birdy told me Bruce got a sweet new ride ( made out of carbon) and I may be borrowing it for IM.....wait here for details

remember the why

I forget to explain the last post but it is a quote from a book I have in my wallet. when you set goals just remember the why. Why do you have the goals you do? what drives you? what are you willing to sacrifice that when put in context is not that important?

I had a great weekend of running and skiing. Marsha and I hot Todd lake and it was deep and semi steep. with less snow that usual this year we were stoked to find it.

Monday ht a sports conditioning class and then swam for about 40 minutes later that evening. today I have 45 minutes under the belt at 6 am on the rollers and taking the running gear to work for the mid day burn or in this case may be mid day freeze as there is snow on the ground. With the right clothes I should be fine.

WHY

SKI-RUN-BIKE

I was going to sleep in but decided at 6 am to run up to Mt. Bachelor and ski the cone since there was fresh powder. Ran up and got in one run from the top....back to the house at 8:15....had a few waffles and then headed over to a 9 am race at Drake park where FOOTZONE put on a 4 lap 1.4 mile loop relay race. super fun running in the cold and snow and free entry fee..... and walked away with SWAG. How great is that? Came home did a few odds and ends and then got on the rollers for 90 minutes...that's right 90 minutes on the rollers....watched some of the tour of California coverage and then hooked up the laptop in front of me and used HULU to watch the hour long 2008 Ironman Hawaii coverage.

I think I will rest now.....until manana which will be big too.....ohhh I feel good!!!!

127 days to go!!!

DRINK

nice end to the week

Ok i did todays workout as prescribed HERE for the week:

Thursday

SWIM 0:45

WARM UP

800 -- every 4th 25 Kick (no board)

MAIN SET

10 x 125 (50 freestyle @75% - 25 Choice @80% - 50 freestyle @85+%)

w/ 20 sec rest after each

(ALTERNATE SWIM: 8 x 125)

COOL DOWN

500 Pull @ 75%; even stroke count and perfect technique

RUN 1:10

Today's big target workout contains slightly higher intensity than last time, which is helping us progress towards the Competitive Season.

10:00 warm up jog

Intermediate set:

4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)

-- no additional rest between sets

MAIN SET - BIG TARGET

3 sets of:

(1200m @84% - 200m easy jog -- 600m @84% - 400m easy jog)

But in the forst 75o pf the swim i just timed it...i think i did 800 meters because I got lost once but my time was 17 minutes at a reasonable pace. remember i am not a swimmer so I am good with this and a certain someone noted that it took me 22 minutes back in the day at my upcming nemsis race to be re fought ( Albany).


Outside was awesome. cold but sunny. As I compare non-alcholic beers i have to say becks is pretty good tonight: now a day of REST!

rollers

a little better now...... nice mix to a regular trainer. I ended up using thee due to darkness not weather another reason to have a set.

Weekend test

Too much driving this weekend....I will get on the rollers later tonight and post a video of my roller progress.

David After Dentist

I went to the Dentist two days ago ( great dentist as he is a bud of mine) and this reminded me of it and i have to say this is really funny since Jennelle is the same age. I remember getting a tooth pulled when i was young and half way through the procedure I had to take a pee and the dentist said i could so i am walking around this office building like 20 floors up in downtown Portland looking for a bathroom dripping blood. totally not triathlon related but just had to post.

BONK

No I did not bonk today...but came across a great pic that reminded me of my last bonk, I was thousands of feet up this mountain with my brother and clearly was tired and had not eaten enough and got to feel the feeling those climbers on Everest feel when they want to just sit down and forget about it at 20,000 feet. I was toast. This was last year but to give you an idea we climbed up to the top of this mountain in Utah and skied the Argenta slide route......after i took a weeeeee little break and got some more food in me and my brother carried my pack for awhile...so he says i do not remember that but then again i was bonked........


PS: skied the Gods lawnmower the year before and it was SWEEEEET!

sunny day

Yesterday was nice and sunny so I took advatage of it and had a nice 90 minute bike ride at lunch followed by a run later in the evning while Jennelle swam for the Bend Swim Club. I ran in the park on a trail loop that is a little over a quarter mile and it goes past the Juniper community fitness center so I would smile to myslef as I was running outside and passing a row of people on treadmills in the glass cage. kind of like being in a zoo. did a 2 mile time trial and did it in 16 minutes and 30 seconds. Did it to set a marker for training and then did an easy 30 minute run after that. going to modify the rest of the week a little as I am going to Portland this weekend.


only 137 days left until Ironman so keeping it in gear.


tonight have a KMA session with Kyle that I am looking forward to.

That sucks!!!

I went to register for the beaver freezer and realized i left my credit card at home....came home 6 hours later and it was full.....I guess the guys that were my age division will have to see it as a hollow victory......sorry

Super bowl Sunday

I admit the snow was grabby and Rob just likes getting a pic of me falling once every two years

I almost ran into that....pointy

headed up the ridge

The snow was so icy had to boot up

Super Rob ( not to be confused with Super Chuck both who kick my ass in a god way)

ok so I do not watch football at all but I bet a guy a work a million dollars on the Cardinals...I lost. But I had bet him a million dollars on Oregon State when they beat the best team so I ended up even. I do not watch any sports but training hours everyday i just do not have time or interest. Now I will get up and watch 3 hours of live coverage of the Tour De France during July. Here is some fun from todays workout.....was suposed to run but Rob wanted snow so we went for about three hours on a ski tour up into the mountains and while the snow sucked the weather was great and the veiws were awesome. just nice to mix up the training away from the swim/bike/run.