Week of Feb 28

Pretty simple line up this week.....as always, feel free to join any workout!

Monday -Core & Spin AM, Swim at Lunch
Tuesday -Run at LA Fitness 5AM, Spin @ LA 5:45AM, Spin @ Rivers Club 12:15, Spin @ LA 6:45
Wendesay -Spartacus @ LA 5AM, Spin @ LA 5:45AM, Spin @ Rivers Club 12:15
Thursday -Run @ LA 5AM, Swim @ LA 6AM
Friday -Lift @ LA 5AM, Spin @ LA 5:45AM
Weekend -TBD, but lots of running!

Stay tuned for the Race to Any Place Report!

Race to Any Place Roster

Team,

Here is the official riding times schedule! I've also added mileage goals for each of you along with a stretch goal. Please let me know if you have any questions! The goals sound tough but they are very realistic! Last year my team recorded 209 miles. The winning team in the YMCA division recorded 212. The overall winning team recorded 290 (in the corporate division) and second (in the Health Club division) was the Rivers Club at 230 (our stretch, stretch goal is to get there!).

Tips

• Bring headphones with music that pumps you up!
• Parking on Ross street is free but spots will fill up quick.
• Parking in the tower is $6
• Eat some pasta or other carbs the night before
• Bring a change of clothes and towel if you plan on showering in the building

Space Monkey Mafia

Time Name Goal Stretch

8:00 Rich Urbano 9 9.5

8:15 Ken Presutti 9 9.5

8:30 Rich Urbano 9 9.5

8:45 Ken Presutti 9 9.5

9:00 Mike Zwirek 8.5 9

9:15 Lisa Ray 8.5 9

9:30 Gary Morgan 8.5 9

9:45 Mike Zwirek 8 8.5

10:00 Lisa Ray 8 9

10:15 Gary Morgan 8 9

10:30 Mia Raymond 8 9

10:45 Nicole Blefere 8 9

11:00 Lee Kimball 8 9

11:15 Mia Raymond 8 9

11:30 Nicole Blefere 8 9

11:45 Lee Kimball 8 8

12:00 Chris Benedict 8 9

12:15 Chuck Ejzak 9.5 10

12:30 Chris Benedict 8 8.5

12:45 Chuck Ejzak 9 9.5

1:00 Bill Delmer 9 9.5

1:15 Stefan Lamers 8 9

1:30 Bill Delmer 8.5 9

1:45 Stefan Lamers 8 9

Space Monkey Mafia JV

Time Name Goal Stretch

8:00 Jack Richard 8 9

8:15 Anne-Marie 8 8.5

8:30 Cindy Totino 8 8.5

8:45 Gary Eggert 8 8.5

9:00 Jack Richard 8 8.5

9:15 Anne-Marie 7.5 8

9:30 Cindy Totino 7.5 8

9:45 Gary Eggert 7.5 8

10:00 Donna D 7.5 8

10:15 Marie Elash 8.5 9

10:30 Melissa K 8 9

10:45 Donna D 7.5 8

11:00 Marie Elash 8.5 9

11:15 Peter Madden 8 9

11:30 Melissa K 8 9

11:45 Peter Madden 7.5 8.5

12:00 Jody Middleton 8 9

12:15 Penny Sabolsky 8 9

12:30 Jody Middleton 8 9

12:45 Penny Sabolsky 8 9

1:00 Tracy Godlbach 7.5 8.5

1:15 Jami Smith 7.5 8.5

1:30 Tracy Godlbach 7.5 8.5

1:45 Jami Smith 7.5 8.5

Week of Feb 21

So I've finally upgraded my computer which means it'll be easier to post on a more frequent basis. I use to get so board waiting for the pages to load on my old one that I just sort of dreaded getting on even to check email or blog.

Last week was pretty good, nothing out of the ordinary except for a Race to Any Place practice run on Saturday. Thanks to the team who came out to the YMCA. Everyone on the speed team hit at least 18 miles during their 2 15 minute sprints. Nice work!

Here's whats on deck for this week. As always, feel free to join me at the gym for one of these workouts!

Tuesday Spin Classes at 5:45am, 12:15pm & 6:45pm, Running at 5am & snow shoveling at 4:35am

Wednesday Spin Class at 5:45am, Lifting Chest & Back at 5am

Thursday Running 5 miles at 5am, Swimming at 6am and maybe a Swim at lunch

Friday Lifting arms & Core at 5am, Easy Spin at 5:45am

Saturday Race to Any Place!

Sunday Run 10 miles

I'll definitely find some time to stretch in there too. My calves are killing me after the Race practice last Saturday.

Oh yeah, one other thing I forgot to mention. My wife's stepbrother found a crazy new workout and ordered the gymnastics rings to do it. Now I'm not trying to be any type of gymnastics pro, but these moves have to be awesome for developing some core strength. I'll let you know how crazy they are after his rings come in and I give it a try. Check it out on You Tube!

Week of February 7th

Well once again I'm a bit late on my post for this week. Because I was away over the weekend I wasn't able to plan a workout for Monday so yesterday I hit the gym for a chest & back lifting workout, followed by my first of 3 Spin classes. We worked a strength ride at LA Fitness in the AM, an interval ride at the Rivers Club for lunch, followed by a crazy interval class at LA Fitness in the evening.

The LA evening class consisted of 2, 15 minute, all out, steady sprints with light resistance. Many in the group were training for February's Race to Any Place, so I this was a good training ride. We did take about 15 minutes in between the steady sprints to do some climbing & chair salutations.

As for today (Wednesday), it was an early AM core workout followed by a recovery ride at LA Fitness in the AM (although I think I was the only one riding at recovery intensity) and a pretty intense interval ride at the Rivers Club during lunch.

Tomorrow its back to running for a cool 6 miles at 5am, followed by some swimming at 6.

Friday will bring more Race to Any Place training with 2 more 15 minute steady sprints during our 5:45am class. Hope to see you there!