Sunday, December 11, 2011

Week of 12/10/11

Rested & Ready to Rock!
It feels like I was away forever and after an entire week in Disney World I am happy to be back. The trip was part of a deal that I worked out with my Sports Manager (wife), which wend down like this. If I was going to spend all summer training for an Ironman, neglect the house/yard work and move our summer vacation to Louisville, KY, then I was going to take her to Disney World.

..a deal I'd be willing to make again ;).

Before leaving I thought about how much I would take advantage of the warm weather to get some long runs in, took a look
at the healthier side of the Disney restaurant menus, and even
though about waking up before 7am to do some p90x style workouts as a supplement to missing the gym.

Guess how much of that actually got done?!

I did make it out for a few runs during the week. Once with the wife, once with Brian, and another time on my own. I decided that since I was on vacation that I wouldn't go hard and didn't watch the diet as close as I had originally planned on (although there were plenty of "good" nutritional choices that could have been made at most restaurants).

So what was the net result of an entire week of sleeping in and slacking? I can't say for sure yet (we'll see how I feel at 4:30am tomorrow), but I had a great 5 mile run today, was focused in the grocery store on healthy food and took another look at my marathon training plan which now seems quite doable. Basically, that time off from the gym & strict diet helped me clear my mind and focus.

REST = Clear & focused mind = kicking ass at a higher level when the rest is over!

And now that the rest is is what this week looks like!

Spin Schedule
Monday -LA Fitness @ 5:45 am
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am

Other Workout Schedule
Monday -LA Fitness @ 5:30 am -8 Week Program, Workout B
Tuesday -LA Fitness @ 5:00 am -Chest/Core & 5m Run in Zone 2
Wednesday -LA Fitness @ 5:00 am -8 Week Program, Workout A
Thursday -LA Fitness @ 5:00 am -8 Week Program, Workout B & 3m Run in Zone 3-4
Friday -LA Fitness @ 5:00am -Flexibility/Core
Saturday or Sunday -9m Run in Zone 2-3

8 Week Plan, Point Leaders
Here are the point leaders for two weeks ago (the week before I was on vacation). I will give everyone a few more days to get all their items logged before tallying up last weeks leaders.

Chuck 47.3 (he is crushing it with nutrition, goals, and TSS scores)
Ken 25.89
Janice 20
Mia 19
Nic 13 (we've got to get Nicole's Forerunner working right so she get's her TSS points. She'd likely be dominating if everything was uploading right!)

Janice & Mia are at a bit of a disadvantage b/c they are not riding with HR monitors. Still, they have some pretty nice scores without the TSS boost!

Marathon Training
I'm pumped that my marathon training is underway. The plan I've built is somewhat aggressive but I've built it that way to make me (any anyone else following it) faster.

Check it by clicking these links (Part One & Part Two). This is a copy printed from the TrainingPeaks site. If you're currently using TrainingPeaks with me, I can add this plan to your calendar and help you track your progress. I'm also happy to work with you on scaling this plan back to a more easy/manageable version for you and your goals.

I'm looking forward to this May's race and the training leading up to it. Now that you know what my plan looks like, I hope you'll join me for some of these training runs leading up to the race. Stay tuned for the half marathon plan coming soon! Workouts will fall on the same days so that half marathoners can train with those of us doing the whole.

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