Week of 11/28

Marathon Training

One of the major problems with racing is that it gets addictive! It doesn't matter whether its a 5k, 10k, half marathon, marathon, Ironman, or other type of race, it will get into your blood. That's why I'm pumped that my marathon training is starting this week. 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.

Nutrition

Whether your training to improve race performance, overall fitness or just shed a few pound, you need to know that nutrition is the key to it all. If you're reading this right now, you're probably a lot like me in that you recognize the role nutrition play, have read all about what to eat and when to eat it, or have even tried a number of different diets before.

I have talked to many Spin & Fitness students about nutrition and made several suggestions over the years. Most of these suggestions I try and put into practice on a daily basis, but I've decided to take it to the next level and meet with a registered dietitian to help me tailor my diet for max performance through all the training I do and to be ready on race day.

This isn't going to be a lengthy post on nutrition today or what I've learned from my nutritionist so far (although I will write about some of our sessions). What I did want to take a moment doing today was to let you know how I found my nutritionist.

It turns out that four of our local Giant Eagle stores have nutritionists on staff. Even better, if you're a Highmark member then you can see them free 7 times per year! They will set you up with goals, meal plans, online tracking/coaching and more. They host in store classes as well. Definitely worth taking a look at! Here is the link: http://www.gianteagle.com/cook/nutrition

Spin Schedule
Monday -LA Fitness @ 6:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch, 5:30 PM Sub at LA
Friday -On Vacation -Stacy will be in to sub


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -8 Week Program, Workout B
Tuesday -LA Fitness @ 5:00 am -Chest & Run
Wednesday -LA Fitness @ 5:00 am -8 Week Program, Workout A
Thursday -LA Fitness @ 5:00 am -8 Week Program, Workout B & Run
Friday -On Vacation

Back After A Lost Week & Your Scores!

So, last week ended up being a bit of a down week, mainly because I partied way to hard last Saturday night and need the whole week to recover (just can't bounce back like I use to!).

This week however is a different story. I behaved all weekend so that I'll be ready to hit it hard tomorrow morning and throughout the week. With Thanksgiving on Thursday, we'll be hitting it extra hard during the Spin classes and strength training to make sure you can eat as much turkey as you like come Thursday (notice I didn't say stuffing, mash potatoes, cranberry sauce or pumpkin pie?). Only kidding! If you've been working hard for the past several months, or even over the past few weeks since starting my 8 week plan, then go ahead and splurge a little.

One clever strategy that I've heard works well (if you have the discipline) is to try and each each type of food on your plate all at once, moving from the most healthy to the least. So go ahead and start with the corn. Then maybe some green beans, a bit of turkey and then onto the stuffing.

Okay, enough of that, here's the line up for the week, a note about our party and then who the point leaders are in our 8 week plan.

This Weeks Spin Schedule

Monday -LA Fitness @ 6:45 am (Endurance Class)

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am (Interval Class), Rivers Club @ Lunch
Friday -LA Fitness @ 5:15 am (Strength Class) -PARTY DAY & One Hour Class!

This Weeks Strength Schedule @ LA Fitness

Monday -Workout A 5am

Wednesday -Workout B 5am

Friday -Workout A 5am

Turkey Trot

A special shout out to my wife Kelly, Janice and everyone else doing the Turkey Trot this Thursday. Make sure you let me know if you're going to be there and we'll try to meet up before or after the race!

Friday's Party

It's our annual holiday kickoff/Janice's birthday party! It's going to be a hard climbing strength class, followed up by mimosas, Jello shots, pumpkin spice cake (healthy & made by my wife), plus some other holiday surprises. You can even sit on Jack's lap and tell him what you want for Christmas (Don wanted this role but for obvious reasons we couldn't give it to him).

8 Week Program Point Leaders!

Week 1 (Nov 7)

Chuck 37.75

Ken 25.8

Janice 25

Mia 12

Nic 10

Week 2 (Nov 14)

Chuck 28.3

Nic 20.3

Janice 20

Mia 20

Ken 20

Updating your Log!

Okay, I know I'm suppose to post the person in the lead for our 8 week contest, however we not everyone has properly logged their info yet! Make sure you go into Training Peaks, open the workout I put on your calendar, and then fill in the amount of time you put into the activity that I scheduled for you. Only then I'll know for sure what you did and didn't do.

You've got one more day, scores will post tomorrow night!

8 Week Cycle & Strength Program

This weekend ended up getting busier than expected. I still need to dot the i's and cross the t's on this program, but here is the basic plan. I have not uploaded it to TrainingPeaks yet but will do so in the AM.

Anyway, check out the PDF...this is our next 8 weeks!

Click Here to Check Out the Program

Week of 10/31

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness
Wednesday -Running at 7pm Indoors @ LA Fitness
Saturday -Trying to run at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

Check out the Turkey Trot Training schedule here & also click the link above for more info on the Turkey Trot (Registration is open for this event)

Spin Schedule
Monday -LA Fitness @ 6:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch, 5:30 PM Sub at LA
Friday -LA Fitness @ 5:45 am


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -Chest, Shoulders & Core
Tuesday -LA Fitness @ 5:00 am -Legs then possibly a swim
Wednesday -LA Fitness @ 5:00 am -Legs
Thursday -LA Fitness @ 5:00 am -Arms & Core, more swimming
Friday -LA Fitness @ 5:00 am -2nd Round of Chest & Back

2012 Race to Any Place

2012 Race to Any Place Team Registration

It's only the end of October but it's time to start thinking about this years Race to Any Place! This event is the largest stationary bike race in Western Pennsylvania, and an important team fund-raising event benefiting the Western Pennsylvania and West Virginia Chapter of the Leukemia and Lymphoma Society.

Sign up today by CLICKING HERE.

"Space Monkey Mafia" vs. "Space Monkey Mafia ELITE"
We always have a great time competing & riding for fun. Last year we divided into two teams, the Space Monkey Mafia and the Space Monkey Mafia JV. The plan was to have a competition team and a "fun" team. Well, the "fun" team ended up doing very well. That being said, this year I've decided to have everyone step up their game. I've dropped the JV, "fun" team. Don't get me wrong, anyone can still sign up regardless of your fitness level, but I will be expecting to see you sweat and place very well in the overall standings!

This year I've also created an "elite" team which I expect to WIN THE WHOLE DAMN RACE!

Our goal last year was to place first in the YMCA division. Well, there was a miss-communication somewhere and we showed up race morning to find we were not in the YMCA division! After the race organizers were made aware of this mistake we were supposedly moved back into the proper division. Throughout the race our progress was indeed reported with the YMCA teams, however after the race (and after we believed we took first place in the YMCA division), they gave it to another YMCA team and lumped us in with the health club division where we placed 2nd.

This year, to eliminate all confusion, the plan is to build a team that will take first place over all divisions!

Sign up today by CLICKING HERE. Let me know if you are interested in the standard team or the elite team. I'll make the ultimate call on where you end up! If you don't feel you're ready for a race like this yet, don't worry. We have plenty of time and I'll be organizing training rides and more, from now until the end of February. Also, be sure to sign up using the link above today! You don't need to officially register on the race site yet (the cost is $50 when you are ready). I just want to get your name on the interest list so that I can keep you updated.

If you are ready to officially register now, go ahead and follow the instructions below.

Lock in your Seat Today!
So..... how do we figure out who's on the team? Simple, make your donation now to lock in your seat! Once you make your online donation, shoot me an email so that I can mark you as officially registered (ensuring your spot)!

If too many register before you sign up...
Don't worry, we are riding in the YMCA division and other teams in the group will be looking to pick up extra riders. We will also allow the riders on our JV team to split shirts and only ride one 15 minute interval (but only if the team fills up).

Here's what to do to lock in now!

• Sign up on the spread sheet so I know you're in (I'll save your spot if you can get me the check or pay online before 1/1/12)

or

1. log onto http://www.racetoanyplace.com/Content/ProductDetails.aspx?p=5&m=5&m=0&m=0&m=0&prod=13


2. select "Pay Now Online" from the first drop down menu


3. select "Space Monkey Mafia" from the second drop down menu (everyone should select "Space Monkey Mafia" regardless of whether your on the speed team or the JV team


4. enter your donation amount ($40min -if you work for PNC, please consider making this $50 as the company will match your donation)


5. click "Add to order"


6. Then follow the instructions on the following pages to enter your payment info


7. Email kenpresutti@verizon.net as soon as you do this so that I can lock in your spot. Remember, it's first come first serve!

That's it, hope you're still planning on riding. Let me know if you have any questions!

This Week (10/24-10/30)

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness
Wednesday -Running at 7pm Indoors @ LA Fitness
Saturday -Trying to run at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

Check out the Turkey Trot Training schedule here & also click the link above for more info on the Turkey Trot (Registration is open for this event)

Spin Schedule
Monday -LA Fitness @ 6:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Dale is subbing Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am -Halloween Party!


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -Chest, Shoulders & Core
Tuesday -LA Fitness @ 5:00 am -Legs then possibly a swim
Wednesday -LA Fitness @ 5:00 am -Legs
Thursday -LA Fitness @ 5:00 am -Arms & Core, more swimming
Friday -LA Fitness @ 5:00 am -2nd Round of Chest & Back