This Week

Lot's of fun stuff going on this week. Not quite on the Ironman plan all week, but I'll make up for it next week. Hope to see you on one of the workouts.

Monday -Chillin at the Poll

Tuesday -Spin @ LA 5:45am, Spin @ Rivers Club 12:15pm, Spin @ LA 6:45pm (easy, 10 minute intervals....or 40 minute ALL OUT effort, you'll just have to show up to see which it is)

Wednesday -Spin @ LA 5:45am, light run before, Spin @ Rivers 12:15, Swim at LA 7pm

Thursday -Swim @ LA 6am, Run 5k Time Trial @ lunch

Friday -Early Spin...like 4:30 followed by a run

Saturday -Warrior Dash

Sunday -On the bike, South Park

Boot Camp for MS!

While K&G Athletics has put its summer boot camp fitness program on the shelf so Geoff & Ken can prepare for upcoming Ironman races in Kentucky and Arizona, we're happy to announce a special, one week only "Boot Camp for MS" program.

For only a $20 donation, you can participate in this kick-butt, one week session! Just like last year's 4 week version, we'll focus on a high energy, cardio-strength mix of exercises.

Sign up now by clicking here!

Boot Camp for MS

Just a heads up, more boot camp info to come soon...right now we're looking at week of June 20 at Baldwin track. $20 donation to National MS, 5 nights only!

Week of 5/23

Another fun filled week ahead. Lot's of training, lots of day job stuff and probably not much sleeping. Here's the plan, hope to see you at one of the workouts!

Monday- Some core/upper body work at LA, 515am & Swim 2240 yards

Tuesday- Run at LA (445am), Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA (Pyramid Class)

Wednesday- Spin at LA 530am (yes, we're starting early! The ride will consist of a warm up, 12min all out, 4 off, 20 all out, 4 off, 12 all out), Spin at Rivers Club 1215 followed by a short run

Thursday- Run 430am at LA followed by a 2400 yard swim (maybe at the Rivers Club)

Friday - Yoga at LA 500am, followed by Spin, 2600 yard swim at Rivers Club during lunch

Marathon Recap & IM Week 6 Schedule

Marathon Recap

Finally, the first race of the season! I was pretty stoked about the marathon and to be honest, I had no idea what I was going to run. Originally I said I'd be happy to do it under 4 hours. This sounded like a reasonable goal for my first time and a lot of people said it was a good goal to shoot for. Inside though, I knew I could do better and if I made this my goal it would be selling myself short. After talking with a few running friends the weekend before, I decided to shoot for 3:30 with a stretch goal of 3:20.

I felt great during the first 15 miles of the run. I stayed with the 3:20 pace group up to that point but started training off just outside of Homewood. My left leg started to cramp in the back and it almost felt like I had a tweaky nerve from my lower back into my glut (probably should have that looked at). Around mile 18 my feet felt a bit swollen and I wanted to stop and loosen up my laces but decided it was best to keep going.

Then I hit the dreaded final 6 miles! I was very tired at that point. My pace was down to about 8:30 per mile, more than a minute more than my first 15. There was a great sign at this point that said "Just like a 10K (with a 20 mile warm up)". The humor was definitely appreciated.

Then, with 1.5 miles do go, I downed a Gu. The sugar kicked in instantly and mixed with the adrenaline of knowing the end was near. I was able to pick the pace back up to around 7:30 per mile and hit the finish line at 3:28:27!

It was a great experience and I highly encourage any of you that actually are reading this to sign up for the full, half, or walking half next year!

Week 6 IM Training

Now onto this week's schedule!

Monday - 24oo yard Swim DONE (didn't even take a day off!)
Tuesday - 5:45am Spin LA Fitness
- 12:15pm Spin Rivers Club
- 6:45pm Spin LA Fitness -10min warm up, 10min all out (3min recovery),
20min all out (4min recover), 10min all out (5min recover), end of
remainder of class 75%
Wednesday - 5:45 Spin LA Fitness
- 12:15 Spin Rivers Club
Thursday - Run 1 hour at 5am, Swim 2200 yards all at LA Fitness
Friday - 5:45am Spin Rivers club
Saturday - Bike 3.5 hours, Run 25min (time/location tbd)
- Lunch time swim at Rivers Club, 2300 yards
Sunday - Bike 3 hours

Week Five IM Training & Class Schedule

Okay, we're on to week 5! Last week was a big rough and I did not get enough swimming or riding in (mainly because of my trip to DC). This week I'll have to try and make up for that, while at the same time not overdoing it before next Sunday's marathon. Here's what I have on deck, hope to see you in they gym or on the trail.

Monday
Swim at LA Fitness (6am) -Making up for the Swim test I missed last week
Tuesday
Spin at LA Fitness (5:45am) -Nothing to crazy, maybe some jumps
Spin at Rivers Club (12:15pm) -Interval Class
Spin at LA Fitness (6:45pm) -10/15 minute warm up with a few sprints then 2, 15 minute intervals ALL OUT
Wednesday
Run at LA Fitness (4:45am)
Spin at LA Fitness (5:45am) Recovery Ride/Strength Class
Spin at Rivers Club (12:15pm) Interval Class
Thursday
Run at LA Fitness (5am) -Light
Swim at LA Fitness (6am)
Friday
Spin at LA Fitness -Possibly Starting at 5am (stay tuned)
Saturday
Hopefully a long, but easy bike ride
Sunday
Pittsburgh Marathon

Week Four of IM Training

This Week...
It's going to be an awfully busy week for me so here is a brief rundown of what you can expect if you're planning on training with me or taking any of my classes. I will not be teaching my Friday at LA Fitness or my Wednesday afternoon at the Rivers Club. Stacy will be in for me on Friday and Dale will be in on Wednesday. Here's the rest of the week....

Monday
Spin at LA Fitness (on the Bike by 5:15 if anyone wants to show up and go early)
Tuesday
Spin at LA Fitness 5:45am
Spin at Rivers Club 12:15pm
Spin at LA Fitness 6:45pm (Warm Up then going like hell for 40 minutes straigt...Race Pace!)
Wednesday
Spin at LA Fitness 5:45am - 6:30am
Hopefully find time to Swim but I'll be in DC for Work
Thursday
Run or Swim in the AM in DC
Friday
Swim Friday after I get back from DC at LA Fitness

Saturday

Long run day @ 8am....not sure on mileage yet, I'm tapering before the marathon

Sunday

Some type of ride (hopefully outside & not on the trainer)