SP16.0 ABB1

Took yesterday as a total rest day, still seem to be catching up on sleep since I went back to bed after making breakfast for my boys and his friends, the oldest brought 2 friends home on their to Dominican Republic for spring break. Told then to enjoy it this is their last Spring Break since they all start working in July.

Today was Aerobic base Builder 1 which is Spinerval 16.0, great workout probably riding harder than I should have, really need to pay attention to making sure am riding in the right zone for the workout can't be doing hard all the time. Not much time to get the run and strength in due to getting son and his friends ready to leave at 6:30am another friends's dad was dropping them off at the airport. Plan will be to run and lift after work, well will see how that goes just not my cup of tea to workout after work unless am meeting a group.

 

After standard warmup-goal stay in zone 2
4x5mins/1min rest
4x4mins/45sec rest
4x3mins/30sec rest
4x2mins/15sec rest
3x30sec build
Cooldown

Weekend+ Recap

Beautiful weekend with blue sky, really unexpected for November in Ohio but will take it any day. Met up at 10am with the Foget the PR training group, this is so much easier and better to get to love that I don't have to leave the house so early in the morning due to group run starting at 7am but it does make for a longer day. This is my second run with them and I really enjoy it, most of the runners are not too speedy so always someone to run. I decided to run with Rick today even though he is faster than me, so easy to get suck into taking everything easy and not keeping a good pace. The run was a bit of a challenge in good weather this section of the trail Boston Store to Jaite is very challenging but then throw in some mud, fallen trees and completely leaf covered trail and it makes for a very interesting challenging run. Got thru the run without any face plant, although had a couple close calls seem like my core workout is paying off. Gave out some Cliff bars after the run while we waited around for the rest of the runners to come in, just the perfect size to tight you over.

After the run, went over to see the Bill Bad A$$ runners, since there are a couple of runners doing their first ultra, got a chance to see a lot of runners, every one look strong and happy.

Sunday did Yogamazing:yoga for runners really working on making sure I get at least one quality yoga session in week, that was so needed.

Monday: Coach Troy called for easy, so did Spinerval 16.0 ABB1 and since I had the day off from work did Jari Love Slim and Lean, having some serious chest and back DOMS. Based on it being another beautiful day here, spend the rest of the day outside doing yardwork and getting vitamin D.

Today: Another easy zone 2-3 workout so did Robert Sherman Cycle Challenge, not really an easy spin but short. The cyclign part is 45mins follow by 49mins of strength and stretch. I added on the 35mins o cycling needed to make up the hour 20mins coach called for by doing various workout off youtube.

Saturday I think I step on a branch or stump wrong so my right foot was a bit tender, massage, ice and tape up and will forgo running till thursday.