Vineman

Morning Commute

2011-03-22T11:08:00.000-07:00

It was an early morning run from Highlands Ranch all the way down to KDVR / KWGN. Left the house at 445am and 17 miles later landed at the media empire!!!

Monday Triple

2011-03-21T14:02:00.001-07:00

Wash Park

Confluence Park

REI Flagship Store

RECAP OF WORKOUTS FOR THE DAY

6am Energy Zone class taught by Dennis.
2,000 Swim following
90 Minute Bike after work - Station to Wash Park to Confluence Park

Red Rocks Ride - WINDY!!!

2011-03-20T13:50:00.000-07:00

Headed out for a 52 mile ride out to Red Rocks. Windy conditions combined with the fact that this was my first real ride of 2010 made for some slow going. That said, it was great to be back outside on the bike. The Garmin reported a 3,034 climb to the top of the amphitheater which was at 6,477 feet. Absolutely fantastic out there. I capped the day off with a 2,200 swim at Greenwood. Not to bad of a Sunday!

The Road Up Red Rocks

Chatfield State Park - Heading Toward Red Rocks

The Amphitheater

One Big Red Rock

March Bike - OUTSIDE

2011-03-19T14:16:00.000-07:00

First OUTSIDE ride of the season on March 19th which isn't too bad.

12 Mile Run

2011-03-18T14:26:00.000-07:00

55 Minute Monday AM Spin

2011-02-07T20:19:00.000-08:00

I watched the first hour of Takers while on the trainer...

10 minute warm up

3X w/5R

10 min aero 60 rpms

HR = 124-132

cd 5 minutes

click here for the Garmin Results

Super Bowl Swim

2011-02-06T20:22:00.000-08:00

Grabbed a 3,000 swim before the Super Bowl.

6X 500

Training Today = Skiing With Lexi

2011-02-05T20:26:00.000-08:00

15 Mile Sunday Run

2011-01-30T20:32:00.000-08:00

15 Miler + 3400 Swim

2011-01-16T18:29:00.001-08:00

A little bump up in distance this fine Sunday in January.

630am started with a Hughes Court-Broadway-Dad Clark-University 7.5 mile out and back run. A little tricky coming back as the road had some tight/icy spots and I wasn't quite as lucky with a couple of stop lights. That said, I had a decent run considering this is the longest I have run in quite some time. Click here for the results of the 15 miler. I kept my pace below 10 minute miles and was able to keep my heart rate in check - 75% of max even though I was shooting for 65-70%.

The afternoon featured a 3,400 swim at Greenwood Athletic. Let me go on record again by saying that I love the fact that living in Colorado I am able to swim OUTSIDE even in JANUARY!!...

300 Swim

6X 50 Pull

6X 50 Swim/Breast

2X 1,000 Swim

6X 50 Fast

200 EZ

TOTAL: 3400

Spin On The Trainer

2011-01-15T18:38:00.000-08:00

First off, let me give a shout out to my good friend, Dr. Seiichi Noda for turning me on to the PowerBar Fruit Smoothie. This could very well revolutionalize my entire nutritional strategy for 2011!!!

This morning I hit the trainer in the basement for a Saturday morning spin on the trainer.

warm up 10 minutes

ms 5X w/ 5R

odd HR @ 140 (80-85%)

even HR @ 150 (85-90%)

cd 5 minutes>

I was suppose to have a track workout in the afternoon but skipped it as I want my legs fresh for my 15 mile run tomorrow.

Evening Swim

2011-01-14T18:39:00.000-08:00

Some people go to the bars for Happy Hour on Friday nights. Me? I go to the pool for a 2,600...

100 Pull
100 Kick
200 Swim
2X (250 Pull Fast)
(300 3 stroke/5 stroke/7 stroke breathing - 100 of each)
2X (150 Fast Swim)
(100 25 chick drill/25 swim)
2X (50 Sprint)
(50 25 Pull/25 Skull
200 EZ
Total: 2,600

Morning Spin / Evening Energy Zone

2011-01-13T18:40:00.000-08:00

Morning Spin...

wu 10 min
ms 5X w/ 5R
5 min aero @ 150 heart rate

Evening Energy Zone...

instead of a 35 minute run I opted for the 45 minute energy zone

Rest Day

2011-01-12T19:46:00.000-08:00

Spinning Class

2011-01-11T19:16:00.000-08:00

I did a 60 minute spinning class at Greenwood Athletic today taught by Dennis. The main goal for me was to keep my heart rate above 140 for the majority of the class. As you can see from the Garmin Results, I was able to do this and even had a couple of 160 spikes toward the end.

2 For Monday

2011-01-10T20:23:00.000-08:00

6am Energy Zone class for 45 minutes + 2,000 Swim

70 Minute Spin

2011-01-09T20:17:00.000-08:00

I returned from Breckenridge and was able to hit the trainer for a late afternoon spin...

warm up 10 minutes
ms 5X w/ 5R
8 minutes w/ HR @ 140
I skipped the cool down as I was late for dinner

Bombers

2011-01-08T20:11:00.000-08:00

This was considered an off day as it was Jack's first day in the Breckenridge Bombers program. Some off day! I ended up skiing pretty hard from 9am until 3pm with big Harry King. Legs definitely felt shot at the end of the day. Might have something to do with the 12 mile run yesterday.

12 Miler

2011-01-07T13:18:00.000-08:00

This was my first LONG RUN of the year. I got in 12 miles before 7am courtesy of a 430am wake up call. Here is what it looked like from Garmin Land.

Swim

2011-01-06T13:17:00.000-08:00

2200 meter swim at Greenwood Athletic.

Double Duty

2011-01-05T20:02:00.000-08:00

This morning's spin featured a bunch of 30 second bursts at maximum rpms in order to get the heart rate up. Each burst was followed by a 3 minute recovery...

warm up 10 minutes
ms 10X w/ 3R ez rpm
30 sec@ max rpm
HR @ max
cd 5 minutes

As you can see from the Garmin Results, I was only able to spike my heart rate up to 150 for each sprint.

After biking it was out for a 45 minute run.

I felt pretty good after this early season brick workout.

Ice Run

2011-01-04T20:36:00.000-08:00

With the greatest of intentions, I set the alarm and got up at 440am only to realize that the power was out in the house. Not wanting to spin in the dark, I headed back under the covers for a couple of more hours. I went to plan B which was a quick run at lunchtime. I ran from the station over to Wash Park. One loop around and then back to the station. Total run was 5.6 miles. A little distracted as the phone rang a few times and the trail was very snowy and icy.

2011 Team STL Jersey

2011-01-03T19:24:00.000-08:00

A new draft of the 2011 Team STL jersey was released today and was very well received by many members of the Team. This is last call for you to submit your company logo for the jersey as we will go to press by the end of the week.

I headed to Dennis Mellon's 6m Energy Zone class at Greenwood which was. This 45 minute workout was a great substitute for the Monday morning fartlek that was on the schedule. Click here for the heart rate results. I was also able to get in a 2,000 meter swim which consisted of 4X 500.

New Years Day

2011-01-01T18:15:00.001-08:00

After much consultation with Diane Mills, I am preparing to embark on a whole new regime in 2011. That's right baby - fish oil and probiotics!!! Hey, it can't hurt. My daily pill intake will increase from 21 to 26 pills as soon as my shipment from walgreens and the vitamin shoppe arrive.

In terms of working out, New Years Day featured snow on the ground, slick streets and frigid temperatures outside. I took a drive over to the track in hopes that the track would be usable. No such luck. I resigned myself to the basement where I spun on the trainer for 1:35:00 as follows...

10 min warm up

4X w/ 5R

16 min in aero @ 124-136 heart rate

5 min cool down

I kept my heart rate pretty steady at the 130 mark. Thinking that I am going to be back on the bike tomorrow as the snow doesn't look like it is melting any time soon. Maybe the probiotics will keep me warm once I start taking them!

Last Workout For The Year

2010-12-31T21:54:00.000-08:00

Good news! - the medium/tall 2XU Men's Velocity 1 wetsuit fits. This is my first long sleeve wetsuit. I am not retiring the Jim Wright wetsuit but will certainly need the long for the chilly waters of Boise! The calendar year ended for me with a swim/bike brick at Greenwood. In balmy, 7 degree temps, I jumped into the heated pool and swam 3,000. A quick change and then it was upstairs to a fantastic spinning class where the instructor projected video footage of the 2010 Ironman onto the wall while blasting music. Very inspirational. This was like spinning to the computrainer. I was able to keep my heart rate in the 150 range for most of the class. Here are the HR results from the Garmin...

Spin @ Greenwood to IM Video - GREAT!!! by john.strassner@kdvr.com at Garmin Connect - Details

Let It Snow - Let Me Swim

2010-12-30T16:17:00.000-08:00

Nothing like a little 2,500 meter swim while the temps are plummeting and the snow is falling. Thankfully, the pool at Greenwood is heated.

Double Jack

2010-12-29T16:27:00.000-08:00

Guilty as charged!! No working out today unless you count skiing with Big Jack on Peak 10 at Breckenridge.

Spin & Ski

2010-12-28T10:44:00.000-08:00

530 am spin on the trainer in the basement...

10 min warm up

8X w/ 1:30R

3 min aero @ 157-165

5 min cool down

As you can see from my results, I was struggling just to get up to a 140 HR. Not sure if this is a result of the mini-triathlon workout that I enacted yesterday or just the fact that I wasn't able to get it going this am. Anyway, I headed up to Breckenridge for a day of skiing with Jack and Seiichi!!

Week Off From Work - SORT OF!!

2010-12-27T10:48:00.000-08:00

Life Becomes Much Clearer With The Garmin

Morning Swim:
150 -> 100 swim / 50 breast

200 -> 150 swim / 50 kick

250 - > 150 swim / 100 pull

2X 500

2X 300

200 EZ

TOTAL: 2,400

Then off to the Mountain Vista High School track for the Saltin Fartlek:

10 Min warm up

6X - 3 min stride hard - 1 min recover

10 Min Cool down

Stride hard for me basically boiled down to roughly 7 minute miles at a 160 heart rate (90% of max)

Fartlek Results Here

Afternoon Bike on Trainer:

10 min warm up

4X w/ 5R

8 min aero @ 124-132 heart rate

cd 5 min

NOW THAT IS WHAT I CALL A VACATION DAY!!!

Garmin Test

2010-12-24T09:30:00.000-08:00

My first use of the Garmin 310XT

Week 1 In The Books

2010-12-05T17:23:00.001-08:00

6 mile run followed by a 2,000 swim at Greenwood Athletic's outside pool capped off Week #1 of training.

Day Off

2010-12-04T17:24:00.000-08:00

Took the day off today. Enjoyed the Polar Express Christmas Train with the kids in Georgetown and then headed up to Breckenridge for the night. Back at it tomorrow.

Tis The Season

2010-12-02T17:25:00.000-08:00

Crazy day with two Holiday Parties this evening. The result? No working out today.

The Bag Is Back

2010-11-14T08:45:00.000-08:00

Brisk 6 mile run at 730am. Trying to work my way back into the "winter running" thing. Some quick downtime while Suzy goes to the gym and then I am off to the pool for...

150> 100 swim / 50 skull

200> 150 swim / 50 kick

250> 150 swim / 100 pull

2X 300 descend each 300

2X 500 2nd faster than 1st

200 ez

Total=2,400

I decided to bring back an essential piece of training equipment - THE ZIP LOCK BAG which holds the swim workout for the day. In terms of gear this is an absolute MUST!

It's Official - We Are Signed Up

2010-11-13T09:02:00.000-08:00

There is no looking back now - we are signed up for Ironman 70.3 BOISE in June 2011. Time to kick the training into hear gear so that we are ready to go next summer.

AM swim at Westridge...

2X 500

6X 75> 25 ez / 25 fast / 25 ez

50 fast / 25 ez

75 fast

25 ez / 25 fast / 25 ez

50 fast / 25 ez

75 fast

50 EZ

1X 500

PM spin in the basement...

1 hour at 80 rpms

Multisport OR Multimountains

2010-11-12T09:04:00.000-08:00

One Day - Three Mountains

This is cross training at its best. Opening day at Breckenridge so we started there first. Enjoyed the free Breckberry Waffle and hot chocolate before getting in a couple of runs. From there it was off to Keystone where we bombed up and down two times. A quick T2 at Harry's condo and then it was off to A-Basin for 90 minutes worth of skiing. The day would not be complete without an evening spin in the basement...

10 minute warm up

5X 3 minutes @ 145 hr w/ 3 minute recovery

5 minute cool down

TOTAL=45 minutes

ONE DAY SALE

2010-11-11T09:14:00.000-08:00

Our Annual ONE DAY SALE is today - time to SELL - no time to TRAIN.

Loving The Outdoor Pool

2010-11-10T09:21:00.000-08:00

Terric swim today OUTSIDE! Crisp and 45 degree air temps combined with a heated pool made for an awesome swim today.

2X 1,000 = 2,000 total

Evening Endurance Bike

2010-11-09T09:26:00.000-08:00

warm up 10 minutes

4X 8 minutes @ 128 heart rate w/ 5R

cool down 5 minutes

TOTAL=62 minutes

Last Day of 70 Degree Temps

2010-11-08T09:22:00.000-08:00

I can't tell you how nice it is to have light in the morning now that daylight savings has ended. I also can't tell you how miserable it is for it to be dark at 5pm but it is what it is.

6am swim at Westridge...

400 warm up

12X 100 at pace w/ 15 rest in between

cd = 200

TOTAL = 1800

Phenomenal weather today before turning much cooler for the remainder of the week/winter. I did two loops around Wash Park in sort of a 5 mile tribute to the last nice day of Fall. It was gorgeous out - 72 degrees. Hold on because here come the 30s and 40s for the rest of the week.

Cross Training

2010-11-07T17:42:00.000-08:00

Opening weekend at Keystone, Colorado. I hope this qualifies as cross training as this was the only working out that I did today. I assume that this counts since my legs feel pretty tired as they are not yet in good "ski shape". Jack didn't miss a beat - he was back out there absolutely dominating. This kid has no fear and knows how to rip it! It was definitely early season conditions mixed with sun, clouds as well as a snow storm as soon as we got off of the first gondola. No complaining though because IT IS SKI SEASON BABY!!! Many more cross training days to come this winter as we take turns throughout Summit County, Colorado!!!

Endurance

2010-11-06T08:39:00.000-07:00

62 minute spin this morning to Holly Rollers - a good movie inspired by the true story of Sam Gold, a young Hasidic Jew from Brooklyn who breaks with Orthodox tradition when he becomes an intercontinental Ecstasy smuggler for an Israeli drug cartel.

10 minute warm up

4X 8 minutes @ 128 heart rate w/ 5 rest

Ran 6 miles later in the afternoon. It was a hot run. That's right, even in November you can get a hot run out here. 78 degrees this afternoon. This run seemed to be more of a recovery run. I ran the hilly course from the house to the fence and back but struggled a little bit with the hills.

Easy Swim

2010-11-05T08:42:00.000-07:00

This morning consisted of a very easy swim at Westridge. This was basically a recovery workout.

3X 600 easy

1800 Total

Bike Technique

2010-11-04T08:49:00.000-07:00

I forgot just how good a show the West Wing was back in 2001. I spun to a couple of episodes this evening...

10 minute warm up

2 toes down

2 heels down

2 left leg

2 right leg

2 standing

5 minute cool down

Day Off Today

2010-11-03T08:49:00.000-07:00

Was at the station until 11:30pm last night watching all of our election coverage. Did not work out today.

Election Day = 2X

2010-11-02T21:00:00.000-07:00

A beautiful day today. 5 mile run around Wash Park. After work I headed out to Greenwood Athletic and swam 2X 1,000 for 2,000 total.

Monday Monday

2010-11-01T19:48:00.000-07:00

Took advantage of the spring like conditions on this first day of November and went for a 5 mile run around Wash Park at lunch.

Evening spin to another episode of Miami Vice...

10 minute warm up

5X 3 minutes at 148-150 with 3 minute recovery

5 minute cool down

TOTAL=45 minutes

Gotta love the double workouts on Monday to get the week off to a great start!

Sunday Saltin AM Speed

2010-10-31T08:40:00.001-07:00

Lung Busting Saltin Fartlek in the altitude...

10 minute warm up

6X 3 minutes hard (160 heart rate) - 1 minute easy

10 minute cool down

Afternoon spin on the trainer...

10 minute warm up

10X 2 minutes @ 155 heart rate w/ 2R

5 minute cool down

I watched an episode of Miami Vice on Hulu while spinning in the basement. Gotta love Crocket & Tubbs!!

Gran Spin & Swim

2010-10-30T08:52:00.000-07:00

Started the day with a morning spin to Clint Eastwood's Gran Torino...

10 minute warm up

4X 10 minutes @ 130 hr w/5R

10 minute cool down

TOTAL=60 minutes

Afternoon consisted of a swim up at Westwridge...

700 warm up

500 with pull buoy

4X 75

800 Swim Test compared to earlier this week as well as 2007:

50 meters 45.7 (49.4) (43.9)
50-100m 49.0 (52.5) (49.2)
100-150m 54.5 (54.9) (54.9)
150-200m 53.0 (55.6) (54.7)
200-250m 54.2 (56.2) (54.5)
250-300m 56.0 (56.9) (55.0)
300-350m 57.6 (57.3) (55.0)
350-400m 55.0 (1:00) (55.8)
400-450m 55.0 (56.9) (55.8)
450-500m 54.0 (57.0) (55.3)
500-550m 54.5 (58.0) (57.6)
550-600m 54.7 (56.3) (57.2)
600-650m 53.9 (57.0) (57.8)
650-700m 54.4 (55.7) (54.3)
700-750m 53.7 (58.0) (53.4)
750-800m 52.4 (58.0) (54.2)
TOTAL: 14.19. (15:04) (14:28)

1o0 cool down

TOTAL=2,400

Go Greek Or Don't Go At All

2010-10-29T08:23:00.000-07:00

Spun this morning to Get Him To The Greek...

Bike Technique
10 minute warm up
3 sets of
2 toes down
2 heels down
2 L leg
2 R leg
2 standing
cd 5 min

Good spin to a mildly amusing movie (and that is being generous).

Day Off

2010-10-28T08:50:00.000-07:00

No work out today

Swim Test

2010-10-27T20:04:00.001-07:00

The Westridge Rec Center was the site for this evening's 500 warm up followed by 500 with pull buoy followed by 4X 75 AND THEN THE 800 SWIM TEST. I am listing my times for each 50 meters along with my 2007 results...

50 meters 49.4 (43.9)
50-100m 52.5 (49.2)
100-150m 54.9 (54.9)
150-200m 55.6 (54.7)
200-250m 56.2 (54.5)
250-300m 56.9 (55.0)
300-350m 57.3 (55.0)
350-400m 1:00 (55.8)
400-450m 56.9 (55.8)
450-500m 57.0 (55.3)
500-550m 58.0 (57.6)
550-600m 56.3 (57.2)
600-650m 57.0 (57.8)
650-700m 55.7 (54.3)
700-750m 58.0 (53.4)
750-800m 58.0 (54.2)
TOTAL: 15:04 vs. 14:28

The bad news is that I am slower by 36 seconds than I was three years ago. The good news is that I have about 4 more weeks of getting better at swimming before I do this test for real. The even better news is that I felt pretty good doing the 800 test.

Westridge AM Swim

2010-10-26T20:16:00.000-07:00

Jumped out of bed at 5:00am and jumped into the Westridge pool at 5:35am...

warm up 400 ez
ms 3X w/ 1R
600 w/ pull no kick
cd 200 ez
TOTAL=2400

I still have to find a way to make peace with the pull buoy. It is not my favorite yet!

PM Spin

2010-10-25T20:18:00.000-07:00

Jumped on the trainer in the basement after work for an 815pm spin...

warm up 10 minutes
ms 5X w/ 3R
5 minutes @ 145
cd 5 min
TOTAL = 50 minutes

Sunday = 60 + 6

2010-10-24T18:18:00.000-07:00

The morning began with a 60 minute easy spin in the basement. I was able to make it through the second half of Inside Man with Denzel Washington. Not a great movie but definitely entertaining enough to spin to on the trainer. Grabbed a 6 mile run in the afternoon. Another week of BASE TRAINING is in the books.

Spin and Swim

2010-10-23T18:31:00.000-07:00

This morning's spin featured Denzel Washington in Inside Man...

warm up 10 minutes

5X 3 min @ 150 w/ 3 min recovery

5 minute cool down

TOTAL= 45 minutes

Afternoon swim at Westridge...

2X 1,000 (75-25)

TOTAL = 2,000

AM Swim

2010-10-22T18:35:00.000-07:00

I hit the pool at 7am today for a 2,000 swim before taking Flip to the airport.

Wash Park Gershler Fartlek

2010-10-21T13:49:00.000-07:00

It was a beautiful day for the Wash Park Gershler Fartlek. That just doesn't sound right!!! Well, here is what it is...

10 minute warm up

3 sets: 30-90, 30-75, 30-60, 30-30, 30-15

10 minute cool down

Total = 5 miles

Back At It

2010-10-20T07:59:00.000-07:00

This is a Pre-Ironman shot from September 2007. I am posting this as a reminder as to what it felt like to be in that kind of shape. I am also posting it because it is one of my favorite family pics.

Morning Swim...

warm up 400

ms 2X 800 w/ fins

200 ez

Total=2200

Evening Run...

2 loops around Wash Park

Total=5 miles

Can't Get It In Today

2010-10-19T19:36:00.000-07:00

2011 Revenue Plan is due tomorrow. No time to s/b/r today. Back on track early tomorrow morning.

Back To Bond

2010-10-17T22:07:00.000-07:00

I freely admit that I set the alarm for 5am today but as soon as I saw how dark it was outside I headed back under the covers. I did make up for it by spinning for an hour tonight to 007's Quantum Of Solace...

10 minute warm up

4X 8 minutes @ 130 with 5 minutes recovery

5 minute cool down

Bike RQ

2010-10-17T09:59:00.000-07:00

Picture courtesy of Jack Blair Strassner

Tri Bike on the trainer in the basement...

10 minute warm up

ms 8X w/ 3R

3 min @ 162-167 heart rate

5 minute cool down

This is definitely a lung buster. Some sets were better than others. I probably was closer to the 157-158 heart rate zone as opposed to 162.

Brick By Brick

2010-10-16T10:19:00.000-07:00

Early Saturday am spin on the trainer - watched the second half of Inglorious Bastards.

10 min warm up

MS 4X w/ 5R

10 minute @ 128-137 heart rate

@ gear threshold focusing on powerfull pull

5 minute cool down

TOTAL=70 minutes

Then ran 6 miles immediately following.

Day Off

2010-10-15T10:21:00.000-07:00

The best way to spend a day off is to work on the 2011 revenue budget all day.

Made Up Swim Work Out

2010-10-14T19:50:00.000-07:00

Late after work swim. Hit the pool around 8pm and had a nice outdoor swim...

1000 straight (75-25)

200 pull

200 w/ fins

200 pull w/ paddles

4X 75

25 ez/ 25 fast / 25 ez

50 fast / 25 easy

25 ez/ 25 fast / 25 ez

75 fast

200 ez

Total = 2100

Lunch Run

2010-10-13T19:49:00.000-07:00

Grabbed a quick two loop run around Wash Park today at lunch. Awesome to get outside for a few minutes. Run total = 5 miles

Inglorious Spin

2010-10-12T19:46:00.000-07:00

Inglourious Basterds was the film du jour this am...

warm up 10 minutes

MS 5X w/ 3R

3 minutes @ 145

5 minute cool down

Quick Swim Before The Airport Run

2010-10-11T19:43:00.000-07:00

I took advantage of an extra hour I had before picking up Suzy's parents from the airport by heading to the pool at Greenwood...

800

200 swim

200 kick with fins

200 pull

200 catch up with fins

4X 75

50 ez / 25 fast

25 ez / 25 fast / 25 ez

25 fast / 50 ez

75 fast

800 Straight (75-25)

200 ez

Total 2100

Big Triathlon Day

2010-10-10T18:00:00.000-07:00

CONGRATULATIONS to Jack for completing his first ever triathlon. The big boy went toe to toe with 300 other young athletes in the Third Annual Greenwood Athletic Youth Triathlon. He did outstanding. I was so inspired by Jack's effort that as soon as I got home I jumped on the trainer in the basement...

10 minute warm up
10X 2 minutes at 158 heart rate - 2 minutes rest
5 minute cool down

I watched the movie A Solitary Man with Michael Douglass. Very dark but very enoyable.

After watching the Broncos go down to the Ravens I laced up for a six mile run. I was a little worried about my right heel but it seemed to get a little better once I got into the run.

Capped off the day by sitting in the dry sauna and then wolfed down some BBQ ribs that had been cooking all day long in the crock pot. Not sure that those last two activities were on the schedule but hey, what are you going to do??

Spin w/ Jay

2010-10-09T20:14:00.000-07:00

I decided to mix it up a little bit by spinning with Suzy this morning. We did 75 minutes of Jay's class at Greenwood. I spent most of the time in the 130-150 heart rate zone. This was the first spinning class I have done in ages. Later that afternoon I scouted a track for some upcoming speed work. I found one very close by which means that the FARTLEKS can begin on Monday assuming that my heal cooperates.

Night Swim

2010-10-08T20:20:00.000-07:00

I hit the pool after work. I jumped in at about 6:45pm as the sun was setting. A pretty cool time to swim. A little chilly outside but very comfortable once in the water.

1000 warm up (75/25)
10X 100 at pace with 1 minute recovery
200 cool down
TOTAL: 2200

My heart was definitely beating during the 100s at pace.

Rest Day

2010-10-07T20:23:00.000-07:00

No exercise for me today.

The Pull Buoy Returns

2010-10-06T20:25:00.000-07:00

The piece of foam goes between your thighs and go for a swim. Sounds pretty simple but it is still not ultra comfortable for me for some reason. It basically puts the intensity on the upper body.

400 warm up
3X 500 w/ pull - no kick
200 cool down
TOTAL=2100

The Karate Kid Part II

2010-10-05T20:33:00.000-07:00

Early morning spin today in order to watch the second half of the Karate Kid remake.

warm up 10 minutes
ms 5X w/ 3R
3 minutes at 145 heart rate
5 minute cool down

Wax On - Wax Off

2010-10-04T20:14:00.001-07:00

Spun in the basement this am to the first 40 minutes of the Karate Kid remake. Some pretty good entertainment.

10 minute warm up
5X 3 min on - 3 min recovery
HR 140

The Fins Return

2010-10-03T17:55:00.001-07:00

After a three year hiatus the fins were back out at the pool today.

400 warm up
2X 600 w/ fins
200 cool down
1800 total

Saturday B&R

2010-10-02T07:49:00.000-07:00

I took advantage of the great weather and rode out to Chatfield Lake. I dusted off the QR Tri Bike and spun out and back for about a 90 minute ride. Topped off the day with a 6 mile run in the evening. This was the first run since Aspen. My right heel is giving me some trouble and I felt very slow on the run but at least I was back out there.

Evening Spin

2010-09-30T21:03:00.000-07:00

I decided to move my spin to this evening after work. I switched my tri bike off of the trainer and put my Trek road bike on instead. I spun for 50 minutes. Heart rate was a pretty consistent 130 all the way through. RPMs started off around 90 then dropped to about 80. I popped James Bond's Quantum of Solace in and away we went. It is great having the trainer seat up in the basement.

Tomorrow I will post my results from last weekend's Aspen Goldenleaf Half Marathon. I would post them today except that I am still trying to come to grips with who slowly I ran.

AM Spin

2010-09-29T19:14:00.000-07:00

10 minute warm up
5X 5 minute with 3 minute recovery
Heart Rate = 140
50 minute total spin

all music on the Ipad this am.

The Monday After

2010-09-27T19:19:00.000-07:00

I cannot begin to describe how sore everything below my waist is on this beautiful Monday morning. Nicely put, I HURT!!! Got up to spin this morning. The worst part was going down the stairs and into the basement - OUCH. Once I got on the bike the blood started flowing and I felt pretty good. 70 minute spin...

10 min warm up

4X 10min @ 135 hr w/ 5 min rest in between sets

5 min cool down

After work I hit the outdoor pool at Greenwood Athletic...

400 warm up

2X 600 (for me it consisted of 75 freestyle 25 breath stroke)

200 cool down

My legs felt the best today during exercise. Where they didn't feel good, well, the rest of the entire day. It will be at least a week before I contemplate getting back out there running.

Aspen Goldenleaf Half Marathon

2010-09-25T15:45:00.000-07:00

Awesome!!!

Tough Course

2010-09-24T13:26:00.000-07:00

Here is the course profile for the half marathon in Aspen. Love the fact that the first two miles are straight up the mountain!

Sunday Afternoon Ride

2010-09-12T20:07:00.000-07:00

It was a beautiful day here today in Denver. I took advantage by getting out on the bike for a little 23 spin out to Chatfield Lake and back. Great way to stretch the legs.

10 Miler + 40 Minute Spin

2010-09-11T20:09:00.000-07:00

I met Deborah Takahara at 6am this morning at the Boulder Running Company's store and we took off for a nice little 10 mile run. Actually, I ran 10 while DT went and ran 22. I got on the bike trainer later in the afternoon for a 40 minute spin in the basement.

Possible Weekend Run

2010-08-12T09:58:00.000-07:00

Thinking about running the Georgetown to Idaho Springs Half this Saturday. Bille as one of the most pleasurable races in the western US and one of the fastest. 3,500 runners participate in this point-to-point course that runs along Clear Creek. This is a very scenic and gently rolling mountain course that winds down the Clear Creek Valley.

Budget Season Has Started

2010-08-11T21:46:00.000-07:00

Worked late tonight in order to get the budget template set up with correct dates and formulas. No work out for me today. Back at it early tomorrow morning.

Bike Trainer

2010-08-10T21:48:00.000-07:00

Bike on the trainer in the basement
10 min wu
ms 5X w/3R 3 min @ 80-85% (again - only got up to about 141 - was suppose to be 152-161)@85-90 RPM
cd 5 min.

Great episode of Head Case on the Ipad made the morning spin go quickly. Also nice to just go downstairs to spin in the morning. It was great spinning in the Pepper basement in 2007 but it is nice to have the set up downstairs.

Night Swimming

2010-08-09T22:16:00.000-07:00

Swam 2,000 meters. Awesome swimming from 815-9pm. The outdoor pool was empty. Very cool swimming laps as the sun sets. Did a straight 2,000 without any breaks. Starting to get my swimming strength back.

Forest Park Take II

2010-08-08T22:18:00.000-07:00

Did another loop of Forest Park with Tommy and Mike this morning. That's right, Pepper actually showed up at 7am to run 5.8 miles after consuming a tremendous amount of jello shots the night before to celebrate his 50th birthday. What 50 year old doesn't do jello shots??

Team STL Run

2010-08-07T21:50:00.000-07:00

Tommy, Mike, Bill and I met up at 630am to do a loop of Forest Park. Great to be back running with the boys (even if it is just a quick 5.8 mile jaunt around the park). Seiichi was out of town so we were one short - always has to be some type of team fracture.

Travel Day

2010-08-06T21:52:00.000-07:00

Headed to STL today so no work out.

Early Morning Wash Park

2010-08-05T21:56:00.000-07:00

Two trips around Wash Park early this morning equated to a 5.2 mile run before work. Showered at the station and was ready to rock by 830am.

Evening Swim

2010-08-04T21:54:00.000-07:00

Took advantage of the fact that Suzy's parents are in town and stopped by Greenwood Athletic on the way home for a nice little swim workout. It was terrific. I jumped into the pool at 815p and got out at 9p. It was about 63 degrees outside but the outdoor pool is heated. Swam a 1,000 meter set followed by 2X 500 for a total of 2,000 meters. Great night to swim.

AM Spin

2010-08-03T05:51:00.001-07:00

10 min wu
ms 5X w/3R 3 min @ 80-85% (only got up to about 141 - was suppose to be 152-161)
@85-90 RPM
cd 5 min

Enjoyed a couple of episodes of Head Case on the Ipad this morning.

Wash Park

2010-08-02T19:53:00.000-07:00

Did two loops (2.6 each) of Wash Park after work. Tons of people out running, walking etc. Got caught in the rain during the last mile but this was a nice 5.2 training run stop on the way home.

2 Workouts and 3 New Bikes

2010-08-01T19:58:00.000-07:00

Slept in this morning but jumped on the trainer for the following...

MS 5X w/3R
3 min @ 80-85% (152-161)
@85-90 RPM
cd 5 min

The time flew by considering that I was wrapped up in a pretty good episode of Damages Season 2 on my Ipad.

After the trainer, Lexi and I took my tri bike to the Bicycle Pedl'r for a new set of pedals and ended up buying a new bike for Jack, Lexi and Suzy. No more excuses - we are now an official biking family. I celebrated these new purchases by swimming laps at Greenwood in the afternoon...

400 Warm Up
2 sets of 500
300 Cool Down
Total = 1700

This completed my first official week back in training. It feels good to be working out on a set schedule again.

Boulder Running Company Run

2010-07-31T20:06:00.000-07:00

I met Deborah Takahara at 630am today up at the Boulder Running Company's Tech Center location. They have an organized run each Saturday. Today's course was an out and back through the Cherry Creek State Park - a challenging but fun course. DT is training for the St. George Marathon and is trying to qualify for Boston. Her pace today was 9 minute miles. She ran 16 - I ran 10. It was a different game running and chatting with her - definitely pushed harder.

Double Dip

2010-07-30T20:09:00.000-07:00

Swam 1700 up at Greenwood and then jumped out of the pool for a quick 25 minute run.

Day Off

2010-07-29T20:11:00.000-07:00

Took a day off after working out for six straight days.

Basement Biking

2010-07-28T20:17:00.000-07:00

Bike End Vol
wu 10 min
ms 4X w/ 5R
8 min @ 70-75% (134-143)
@ 85-90 rpm
cd 5 min

The movie of the morning on the Ipad was the Blind Side.