IM Training Week 12

Recap of Last Week
Had a great time last week with the Boot Camp for MS. Thanks to everyone who participated. If you did attend the camp, please take a minute to fill out the survey so that I can get your feedback on what worked, what you'd like to see changed, and if you'd be interested in doing another week in July or August.

Because of boot camp, my legs were killing me during Tri training all last week. Tuesday's crazy leg workout was brutal! I think the week took a minor toll on my bike and run yesterday but it was definitely worth it.

Brick Bike by kcp487 at Garmin Connect - Details (Can't figure out why I'm not getting a map on the bike courses anymore!)

Brick Run by kcp487 at Garmin Connect - Details

This Weeks Schedule
Give me a call or shoot me a message if you want to join any of the workouts (whether their my tri training workouts or one of the Spin classes).

Monday- 1 Hour Swim at LA Fitness

Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA Fitness (including 3, 15min intervals), possibly easy run after for 20min

Wednesday- Spin at LA 545am, 1 hour swim at LA 7pm

Thursday- Run 500am at LA, 1 hour swim at lunch
Friday - Spin at 545 at LA

Saturday - Bike 4 hours including 2 20min intervals & 2 30min intervals followed by a 15min run

Sunday - 3 hours on the bike (maybe in the AC on the trainer with a decent movie)

Drinks after the Obstacle Course of Death

We'll head to Damon's in Peasant Hills.....on the Patio!

Spartacus Tonight on the Tennis Court

Let's shoot for using the tennis courts tonight since there is the big band thing going on at the track.
Remember, you might be sore and thinking about staying home, but there are only 2 days left! If we we're doing more than 1 week I might say "sure, take a day off and recover," but we don't have a whole month!



So, put your big boy/girl pants on and we'll see you tonight!

Preview the Pain!

Boot Camp Kick Off

Thanks to all who came out for our first night of Boot Camp! We have 4 days left and it's not to late to sign up, you'll still get your moneys worth (just ask anyone who showed up today). We did about 2 weeks worth of work in 1.5 hours!

So far we've raised $280 for the National MS Society. Even if you're not up for camp, we'd love your donation! Just shoot me a message and I'll get some raffle tickets your way!

PS- Campers, feel free to join me at any of my other workouts listed below. I can hook you up with a pass to any of they gyms I'll be at.

Week of 6/20

Sorry for the lack of a post last week. I was only out of town for one night but didn't get back into Pittsburgh until late Monday. Then Tuesday was all catch up and I just couldn't find the time to get a post up. Going to make it up this week though. Here's the workout plan PLUS don't forget we're doing boot camp all week. You can join us for only $20, all of which goes to National MS. Click on the tab above for more info.

Also Spinners, I've got some intense personal workouts below here so I might not be on the bike every day with you. Don't worry, I'll still be walking around yelling at you!

Monday- Run 1 hour at LA with 2 1.5 mile pick ups, Swim at Lunch

Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club

Wednesday- Spin at LA 5:15am (15min Warm up followed by 8min all out, 10min all out, 14, 10, then 8 again), Run at lunch :40min

Thursday- Run 430am at LA followed by a 1 hour swim

Friday - 40min run at LA followed by Spin at 5:45

Saturday - Big Training Day with a 1 hour swim, 4 hour bike ride and 1 hour run

Sunday - Off

Week of June 13!

Sorry all, I've been out in Chicago for work and haven't had time to update the blog for this week. Basically it looks a lot like last week. When I get a minute to catch up I'll try to get a more up to date schedule up.

Thanks for checking back!

Killer 6/5 Brick Workout, the weeks Workout & Warrior Dash Recap

Warrior Dash

Saturday's Warrior Dash was pretty sweet! I finished 44 out of 1298 in the 25-29 age group & 163 out of 9836 overall (on Saturday). The race was much more challenging than I thought with some wicked climbs and fast, muddy downhills. The obstacles were pretty cool too.

Sunday's Swim/Bike/Run Brick

Awesome Brick workout today. Swam for about 45min, biked 4 hours, then ran another hour. The link to the bike ride is below, some great roads in the South Hills and Beyond. Burned a total of about 7,000 calories today between all three sports and probably put 4,000 back in at the Casino Buffet afterwards! Not sure if I'll make the gym tomorrow am or not, but if I do I'm just stretching a bit then sitting in the hot tub!

Schedule for the rest of the week is below!

6/5 Brick Bike by kcp487 at Garmin Connect - Details

This Weeks Workout Plan

Monday -Hanging out in the hot tub at LA in the AM

Tuesday - Run @ LA 5am, Spin @ LA 5:45am, Spin @ Rivers Club 12:15pm, Spin @ LA 6:45pm

Wednesday -Spin @ LA 5:00am (10' wu/10' All Out/15' All Out/20' All Out/ 10' All Out/ 4' recoveries in between), Spin @ Rivers 12:15 followed by a possible 30min run, Swim at LA 7pm

Thursday -Run @ LA 4:45am, Swim @ Rivers Lunch time

Friday -Spin @ LA 5:45am

Saturday -Long bike workout (4 hours), Short Run (30min)

Sunday -On the bike, South Park

Friday AM Spin & Week 8 Update

We'll spin at the regular 5:45 am time tomorrow, not 4:30.

IM Week 8 testing going well so far! Bike test was 179bpm for 40min (down 2 beats from Week 4), 5k test today was 20:20 (up 21 seconds from Week 4...but I wasn't feeling so good after a horrible breakfast).

Lot's of pain and suffering this weekend! Warrior Dash on Saturday, a brutal training day Sunday (Swim, Bike, & Run), and trying to keep up with Rob for some partying in the evenings.