Monday, February 22, 2010
Last week was my first full week of “official” training under the direction of Craig Strong at Precision Multisport . It was a good first week. I was able to complete all of the assigned workouts with no real soreness or difficulty.
My first race will be Lake Havasu Triathlon on March 20. This is international distance race and this will be my third try. The first year I cut off half the swim course, which really helped my time but also got me disqualified. Last year I made a wrong turn on the run and ended up running eight miles instead of 6. This year my goal is to run the course correctly.
Total Workout Hours: 12. 8 / Weight: 186.6 lbs.
Hours by Category:
7AM - Spin Class with Heather. (1 hour)
8AM - Swim Workout (30 minutes)
7 AM - Run on Treadmill (1 hour) - first 30 minutes ran on 1% to 4% incline; last 45 minutes without incline; last five minutes at 7.5 mph; varied speed from 6.6 mph to 7.5 mph; average heart rate 131; maximum 153; ran approximately 8 miles;
7 AM – Spin class with Bilie (1 hour)
8 AM – Strength with Nibra (1 hour) - lateral steps with resistance bands and medicine ball; high knee lifts x 3; step ups with medicine ball over my head 4 x (very tough); inclined push-ups with vertical twist; hamstring lifts; shoulder press;
6 AM – Masters Swim (1 hour, 15 minutes) – worked on ping pong ball drill;
10 AM – Yoga (1 hour 30 minutes)
7 PM – Running Group – (1 hour) – ran stairs, indoors track, stretching;
1 PM – Swim lesson with Craig; (1 hour) – worked on balance / body position;
7 AM – Running Group – (1 hour, 15 minutes) – 40 minutes easy, 20 minutes faster pace; 15 minutes easy;)
8:20 AM – Super spin with Heather (1 hour, ten minutes)
10 AM – Swim – (25 minutes) worked on balance drills;
1 PM – Bike Trainer (2 hours) – aerobic ride; a few hills; average heart 107; maximum 134;
Friday, February 12, 2010
I’ve just returned from our weeklong Sibling Reunion in Phoenix. We used to just go for three days, but since Suzanne has retired (at least for awhile) we decided to take a week. This is our third annual sib reunion. Before that it was called the Sisters Reunion and I wasn’t invited. They claim that they only did that a few times. Now they not only let the brother join them, but also all the brothers-in-law.
I have three sisters and two of them married guys from Cananadaigua so when we get together there are a lot of when-we-were-kids-growing-up-in-Canandaigua recollections. Al and Suzanne (the non-Canandaiguans) really enjoy those discussions.
We all had a great time and once Kendra (the official sibling photographer) has a chance to go through the 743 pictures that she took I will replace this two year old photograph of our reunion. I would have passed this off as our official reunion photograph (because we really don't age anymore) except Al isn’t in the picture as he didn’t show up that year.
One of Christine Joy's baskets:
red oisier and dogwood
20" x 28" x 20"