The year is off to good start. As far as training, the year started Dec 28, so just wrapped up the second week. Continuing the pattern established over Nov & Dec to ensure I have a great base to work from once Spring rolls around. My routine for base building is pretty simple: Run & ride as much as possible!
Ha! Actually there is a little more structure which looks something like:
Mon: Strength Training (focus on core)
Tue: Get up 4:30 for 1 ½ - 1 ¾ hr run before work. PM: Ride home from work, if not too cold or icy, loop through Garden of the Gods, then climb Flying W or ride the trainer/rollers if can’t ride outside, or combination of both. 2 Hours.
Wed: Ride to work, 1+ Hour. PM: Hilly run, 1 hour
Thu: 1 ½ - 1 ¾ hr run before work, with speed session. PM: Same as Tue.
Fri: Ride to work, 1+ hr. Strength training
Sat: Long run (3-5 hrs) followed by easy 1 hr spin on bike
Sun: Long ride, MTB or Road 3 -6 hrs.
I’ve had a rather unnerving companion fairly consistently on the way to work over the last few weeks; A coyote about the size of a large German shepherd, that appears to have no fear of humans. Several times now he has come out on the path within inches as I ride by. Sometimes he trots along behind until I stop and yell at him to go away. I usually see his eyes reflecting in my headlamp on the side of the trail just before he comes up. It’s a little eerie, haven’t seen him for a couple days though.
Started the year right with a fun technical MTB ride in Palmer Park on New Year’s Day as well as the following Sunday. That whole weekend was a great way to kick off the year.
Ha! Actually there is a little more structure which looks something like:
Mon: Strength Training (focus on core)
Tue: Get up 4:30 for 1 ½ - 1 ¾ hr run before work. PM: Ride home from work, if not too cold or icy, loop through Garden of the Gods, then climb Flying W or ride the trainer/rollers if can’t ride outside, or combination of both. 2 Hours.
Wed: Ride to work, 1+ Hour. PM: Hilly run, 1 hour
Thu: 1 ½ - 1 ¾ hr run before work, with speed session. PM: Same as Tue.
Fri: Ride to work, 1+ hr. Strength training
Sat: Long run (3-5 hrs) followed by easy 1 hr spin on bike
Sun: Long ride, MTB or Road 3 -6 hrs.
I’ve had a rather unnerving companion fairly consistently on the way to work over the last few weeks; A coyote about the size of a large German shepherd, that appears to have no fear of humans. Several times now he has come out on the path within inches as I ride by. Sometimes he trots along behind until I stop and yell at him to go away. I usually see his eyes reflecting in my headlamp on the side of the trail just before he comes up. It’s a little eerie, haven’t seen him for a couple days though.
Started the year right with a fun technical MTB ride in Palmer Park on New Year’s Day as well as the following Sunday. That whole weekend was a great way to kick off the year.
New Years MTB Ride
This weekend was somewhat of a compromise. As with most Saturdays, I went on a terrific long run with CRUD, but during the run I slipped on ice and landed on my wrist. The same wrist I broke in October. I completed the run and even an hour bike ride after the run, but then it started swelling. I planned on a 100+ mile road ride today, but my wrist and hand were too sore and swollen to ride. OK, change in plan, easy run & trainer ride. The run went well but the bike/trainer ride was very painful. I tried ignoring the pain, but after 3 hours it was extending up my arm, and I was focusing more on the pain then the workout, so I threw in the towel at 3 hours (55 miles). I’m icing it along with Advil, so hopefully it heals fast. No biggie, these things happen. I can still run, and I’m sure I’ll be back on the bike in no time!
CRUD Run
Training Log
Mon, 12/28/09: CORE Strength & weights
Tue, 12/29/09: AM – 1.6 hr run. PM – Ride home plus trainer w/sprints, 2.2 hrs
Wed, 12/30/09: AM – slow ride to work (very icy) 1.2 hr. PM – Hill run up the Chutes & Gold Camp, 1 hr
Thu, 12/31/09: AM – 1.6 hr run with sprints. Bright moon off the snow seemed like running in daylight! PM – Lunch time road ride with my boss, 2 hrs
Fri, 1/1/10: MTB Ride Palmer Park. Big group, technical and fun! 3.2 hrs
Sat, 1/2/10: CRUD run, Urban trails, 2.7 hrs, followed by 1 hr easy bike ride
Sun, 1/3/10: Long MTB ride. Rode an hr in Ute then over to Palmer to join Sharon, Ethan, Dana, James, & Dan for more fun, 4.6 hrs
Week Total: 7hrs Run, 14 hrs Bike
Mon, 1/4/10: CORE Strength & weights
Tue, 1/5/10: AM – 1.6 hr run. PM – Long ride home to include GoG & Flying W, 2.1 hrs
Wed, 1/6/10: AM – Ride to work, 1.2 hr. PM – Hill run up the Chutes & Gold Camp, 1 hr
Thu, 1/7/10: AM – 1.8 hr run with sprints. Temp 2 below. PM – Trainer workout, hills, 2.1 hrs
Fri, 1/8/10: AM – 1 hr Trainer/Rollers
Sat, 1/9/10: 3 hr CRUD run, followed by 1.1 hr trainer ride (hurt my wrist)
Sun, 1/10/10: AM – 1.1 hr run followed by 3 hr trainer ride.
Week Total: 8.2 hrs Run, 10.5 hrs Bike
Tue, 12/29/09: AM – 1.6 hr run. PM – Ride home plus trainer w/sprints, 2.2 hrs
Wed, 12/30/09: AM – slow ride to work (very icy) 1.2 hr. PM – Hill run up the Chutes & Gold Camp, 1 hr
Thu, 12/31/09: AM – 1.6 hr run with sprints. Bright moon off the snow seemed like running in daylight! PM – Lunch time road ride with my boss, 2 hrs
Fri, 1/1/10: MTB Ride Palmer Park. Big group, technical and fun! 3.2 hrs
Sat, 1/2/10: CRUD run, Urban trails, 2.7 hrs, followed by 1 hr easy bike ride
Sun, 1/3/10: Long MTB ride. Rode an hr in Ute then over to Palmer to join Sharon, Ethan, Dana, James, & Dan for more fun, 4.6 hrs
Week Total: 7hrs Run, 14 hrs Bike
Mon, 1/4/10: CORE Strength & weights
Tue, 1/5/10: AM – 1.6 hr run. PM – Long ride home to include GoG & Flying W, 2.1 hrs
Wed, 1/6/10: AM – Ride to work, 1.2 hr. PM – Hill run up the Chutes & Gold Camp, 1 hr
Thu, 1/7/10: AM – 1.8 hr run with sprints. Temp 2 below. PM – Trainer workout, hills, 2.1 hrs
Fri, 1/8/10: AM – 1 hr Trainer/Rollers
Sat, 1/9/10: 3 hr CRUD run, followed by 1.1 hr trainer ride (hurt my wrist)
Sun, 1/10/10: AM – 1.1 hr run followed by 3 hr trainer ride.
Week Total: 8.2 hrs Run, 10.5 hrs Bike
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