Good Friday Run

{Part of the winding hill in Sinnissipi Park}

Today is a pretty nice day in Rockford, IL. A little windy, but nice. I went for an easy run through Sinnissippi Park.
Run = 30:00(3.8M)

Short Bike Workout

4/09 At the end of a long day I snuck in a quick bike trainer workout.

Bike Trainer = 40:00

Fat Blaster

1. Nordic Track = 2:00
2. Wide Grip Pullup = 10
3. Burpees = 15
4. Squats = 145LB x 10
5. Nordic Track = 1:30
6. Dips = 20
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 75LB x 8
9. Nordic Track = 1:30
10. Close Grip Pullup = 12
11. Burpees = 15
12. Barbell Thrusters = 75LB x 10
13. Nordic Track = 1:30
14. Planks = 1:00
15. Burpees = 15
16. Swiss Ball Hamstring Curls = 15
    Total Time = 19:20

**Then immediately after

Bike Trainer = 10:00

Bike Trainer Speed Workout #5

Whoeee! This was a hard one.

• 9:00 Warmup easy spin
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 5:00 cool down - easy spin

45:00 Total Bike Time

Then earlier in the day at 4:30 AM

20:00 Running (2.5M)

A Half Marathon is boring on the Treadmill

With my running legs finally healed, I did my first long run in a while. During the entire run, the Rockford Marathon (May 17) was in the back of my mind. A number of friends want me to run the race, it is my hometown marathon, and it was originally included on my racing schedule this year. Should I do it? How is my running fitness? Should I "cram train" for a marathon? Will I get injured if I do? Will it ruin my Ironman training? These were all questions that ran thru my mind at the YMCA this morning. I came up with some answers. Here they are:

1. My running fitness is still ok.


2. I am pretty sure my heart rate was pretty low the entire time. I was never breathing hard at all.


3. I can not build up the mileage to safely complete a marathon by May 17.


4. My joints were screaming at me this morning.


5. My heart and lungs want to run a marathon, but my joints and body structure do not.


6. It is not smart to crash train for a marathon.


7. Even though I want to do the marathon, evidence says that it is not smart to do so 4 months before an Ironman. The following article talks about this very subject. http://ironman.com/holdingcell/2005/may-2005/the-marathon-ironman-combination
8. Maybe I will run the Rockford Half Marathon with My sisters on May 17.

Todays Total

Run Mileage = 13.1M

Run Time = 2:00:00

Fat Blaster

Same concept as other fat blaster circuits. Complete as fast as possible. No rest. Intensity and heart rate up.

1. Nordic Track = 3:00
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullup = 10
5. Nordic Track = 1:30
6. Ab Roller = 10
7. Burpees = 15
8. Close Grip Pushup= 16
9. Nordic Track = 1:30
10. Power Clean, Jerk & Push Press = 75LB x 8
11. Burpees = 15
12. Mountain Climbers = 40
13. Nordic Track = 1:30
14. Close Grip Pullup = 12
15. Burpees = 15
16. Dumbell Thrusters = 36LB x 12

Total Time = 20:55

Immediately Following Circuit

Bike Trainer = 25:00

Bike Trainer Speed Workout #4

This is the 4th in a series of 6 bike trainer speed workouts. This workout was taken from an old cycling video I had. The instructor from the video is Lance Armstrong's coach Chris Carmichael from "Carmichael Training Systems". The workout is simple but not easy. It is the type that makes a person want to puke. I almost did!

1. 10 minute warmup including a 1 minute burst at the 5 minute mark (this acts to buffer the lactic acid build up later in the workout)
2. 5 minute maximum effort
3. 5 minute spin easy
4. 5 minute maximum effort
5. 5 minute spin easy
6. 5 minute maximum effort
7. 10 minute cooldown
   45:00 total ride time

When I say "maximum effort", I mean high cadence and heavy gearing. At the end of the 5 minutes it should feel like your ready to fall off the bike and die.

For todays workout, I made it a "brick" (bike/run). As soon as I got done with the bike portion, I did a short run at a conservative pace.

20:00 (2.5 miles)

Workouts for the previous days this week include:

• 3/29 Bike Trainer = 50:00(105RPM)
• 3/31 Bike Trainer = 30:00(100RPM)