No limitation-Stage 7-8DC

Life has no limitations, except the ones you make - Les brown

Since I doubled up yesterday, I had to wait 45mins this morning for stage 7 to open up, so did some yoga, laundry and meditate. Was ready to go as soon as the stage opened up. This was 93mins of pure pain, The Queen stage of 8DC is comprised of 3 climbs, the final climb being the most difficult and including a hilltop finish. There are KOM's at the end of each of the 3 climbs and a single intermediate sprint.

This was just insane, half way through the last climb my legs were done and I was just holding on for dear life.



One more stage to go and this insanity will be over, so far teh challenge has really been a challenge and I am loving evry  minute of it.

Stage 4 - 8DC

Looking at this I really thought it was going to be easier than the rest since there was lot of easy spin boy was I wrong, I needed every minute of that easy spin to recover





Since I am not sure what my plans are for the weekend I may have to do stage 5 today to bank time so I can take a  day off if I decide to Cleveland half Marathon on Sunday.

I need to start working on incorporating more yoga into my routine, so far not happy with yoga online need to figure out why some of teh program won't open. Frustrating when I am limited time to do it in the morning and it won't open.

Stage 3 of 8DC

Stage 3 looked easy but boy was I wrong between the sprints, climb and KOM I was a sweaty mess and boy were the legs screaming. This has been a hard 3 days I still think getting to day 8 is going to be  a complete miracle bit I am loving it and seem to have my mojo back.




for strength today did cyclo-core 2.0 strong since I am in between program, this program wasn't the best choice even thou this is only 15mins it is non stop and pack a big punch. drop the weight down from 12 to 8#, was just in too much pain.

After work with the excess lactic acid still cursing through my veins decided to do an easy run to get them flushed out before stage 4 tomorrow. Legs are quite fatigue from the cycling since it has been a tough 3 days but the 2+ miles run helped quite a bit, no pain just heavy legs.

TR:Carillon + RKS

Started week 5 of the Trainer Road Intermediate Workout today, on the schedule Carillon "2 sets of 2x10min Sweet Spot criss-cross intervals where 1min surges are spent out-of-the-saddle; 1min rest between intervals/5min rest between sets of intervals." my speed is getting better at least I am now at the upper end of 14 or low 15 with the heart rate staying low.

For April I picked RKS for strength training and workout 1 was 20mins swing, 30secs ON/45secs OFF, did 10mins -8 rounds and called it a day using 12kg KB

Swim class starts today not really sure am looking forward to it, didn't get in the pool all of last week, oh well

Week 3/24/13 in Review

Last week was very busy since my scheduler was on vacation so I get to do my job and also his, oh what fun. I was able to keep up with my workout since I considered it especially needed to keep me sane.


My chase the train race was this past Saturday and I had a great time, and was impress that with the minimal running I am doing, my speed has really improved, well for me anyway.

The race was at 11am, so I decided to get in a 90mins ride, did Antelope from trainer road which is 5x10mins in sweet spot zone with 5 mins recovery, 22 miles later headed out for the run, I wanted to make sure I did this in under 80mins because the train back to my car leaves at 12:15 and 2:30 and I did not want to have to wait till 2:30 to get back to my car neither did I want to run back.

My legs were tired but felt fine, temps were perfect mid 40s, no snow, I had on tshirt/my bright blue nike just do it capri/arm warmers. Well, I decided to go for broke and see how my legs will respond, I wasn't going to beat the train since I have to run 7min/mile and that wasn't happening. We took off at 11:01 since I was in the 3rd wave for the 6.6miles run and everything came together, I felt great not even a twinge of pain, really wish all races/runs will be like this 9:46, 9:39, 9:28, 9:21,9:04, 9:09, 8:45 finish 93/250, this was capped at 250 due to us being on the towpath which already had lots of biking/running/walking traffic already.

Sunday drove down to Columbus to spend the day with my son, after church we went looking for a place to eat and after finding most brunch places sold out finally found a seat at a Hilton, was too hungry to argue about the $45 per person price tag, did eat my money's worth but the best part was the dessert table, when I went to look oh they were all so good, mentioned it to the lady keeping things filled, she proceeded to get a nice big oval place and cut me a piece of everything, it was like Christmas morning for a 5 year old and I was grinning like a fool anticipating the sugar rush, that plate alone was worth the $45, not sure what everything was even thou she told, everything melt in my mouth and was heavenly. This was my only meal for the day didn't want anything to spoil the taste in my mouth. I did do a quick 30mins cyclo HIT workout before we got on the way.

Spend Monday in Oxford OH, since we have narrowed the college down to 2, they had a special program for accepted kids so we went down to check things out, this was our first time at this college without snow, although we had flurries in the morning. Got in 15mins on a recumbent bike and a 4mins HITT workout using a app on my phone. Michael really like the school so this may be it, we check out choice #2 on the 13th.

Today did trainer road Carson and then Barry Bootcamp Nadia-treadmill section.

I really have to say I am enjoying the treadmill section from Barry's Bootcamp, they are all different but it does always involve incline and sprint. Longest so far has been 30mins, all include really high incline and fast sprint but somehow it seems doable not sure if it because of the normal clubbers in front of me doing it, they don't look like elite runners just like normal people trying to get in shape.

Recovery

My running schedule called for yoga or pilates yesterday and this is rest week/do your own thing on the cycling schedule according to Coach Troy while we wait for the last phase in the Super6 program. Woke up yesterday with very tired legs + pain in my right foot again and I kept on telling myself I need to run abit or bike then it became maybe go to the gym to swim to work the kinks out but the schedule didn't call for either of that so actually for the first time in a long time stuck with the schedule and just did yoga last night. Did Yogamazing 389: Yoga for Bed which was just perfect to stretch everything out and calm the mind.

Woke up this mornign well rested and feeling better, legs were still quite heavy and sore which is to be expected due to running in ankle deep snow on Sunday. On the schedule for today was 45mins recovery run then bike and strength. I did about 50mins on the treadmill since it took almost 30mins for the legs to feel ok and the heart rate to stay under control, HR kept on spiking at 180bpm so I will walk a bit to get it back down to the 130s based on the pace I was running I expected it to be low. After 5 miles got on the bike and just did some free cycling while watching Mission Impossible, legs felt much better and HR stayed low, 45mins later got in abot 10+ bike miles and called it a day.

For strength today, it was Cyclo-core 2.0 Endure, this really felt great, yoga + slow strength training I started out with 8# dumbbells but once I realized this was going to be a slow count 4 down, 2 hold, 4 up I iincrease the weight to 20#, I think for the next time I will go to 25#.

No pain in the right foot today, happy about that, so glad I paid attention and took the 1 day off. Not sure if i am going to make it to the pool today again, not really doin gvery good on the 3/week swim. oh well

First 2013 Run

Really wanted to get this done outside but with the rain and cold wind just decided it wasn't worst getting sick over, so took this to the treadmill while watching the ocean. Legs felt pretty good and wonderful, it felt great to push the pace again using Itread 14, incline 2-12% with speed 4-7mph. After the 40 mins run, got in 30mins of cycling using the Octane Fitness xride it was fun and challenge.

Great way to start back running, still haven't decided which races for the first half of the year.

Suffer-o-rama on the schedule but wanted something else so busted out Spinerval 101 and did workout B but since this is a short workout decided to add on Spinerval 4.0 Muscle Breakdown. I was only planning on doing about half of the 4.0 workout but I really love this workout teh speed sprint drills, the short bust of energy. I know Coach Troy is not everyone's cup of tea but I love the simplicity of the workout and I have no doubt I cann get really fit from sticking with the plan.

I know I have to modify the schedule abit come Dec 3 when my training start back up but I think it may just come down to getting rid of the time wasted on social media.