The days are getting longer...
Monday
1hr (~8 mile) run
>> foggy and ~20 degrees
>> felt pretty good, even after Saturday
Tuesday
Intervals on the trainer
>> my canned 1hr interval workout + 30 min after
>> couldn't quite get to max HR, even on the 1st one
>> probably a touch tired from the weekend
Wednesday
1hr (~8 mile) run
>> security guard in the ditch by the hospital (pullin' a "Rockford")
Thursday
1hr easy on rollers (AM)
2.5 hrs spin at Trailhead
>> Schoenhart/Dan Cleary/Coach Troy
>> 24x(10sec ON! / 50sec spin) intervals
>> 1 long effort to "Again!" scene in Miracle
Friday
A day off.
A short walk through the dog park.
Saturday
2hrs at Elk River with Tom C and Neil.
Anoka Coffee Shop afterwards ("Stop! Back away from the cookie jar!")
---
1st half of 12hr TSH overnighter
(see Sunday)
Sunday
TSH overnight training
9pm - 9am
9pm - 1am (15 min ON, 15 off the bike)
1am - 5am sleeping on the floor
5am - 9am (15 min ON, 15 off the bike)
>> we started with 30 on /off and realized that was long
>> sleeping worked out fine for me
>> I'm used to jumping right in and working out
after sleeping so that seemed natural.
>> jeez that's hard indoors
>> the team did great
>> Neil and Bill N were there for part of it
Monday, February 25, 2008
Monday, February 18, 2008
My 1st Birkebeiner
My first Birkie on Saturday.
I've heard everything from:
"You'll be flying. Once it opens up after 12k you'll be passing everyone."
to:
"By the time you hit the downhills the troughs will be knee deep and glare ice."
Great.
Monday
1:30 on the trainer
>> moderate, nothing really intense
Tuesday
Cold again (-10).
1:30 on rollers
>> mostly easy
>> hard to ride inside two days in a row
Wednesday
Cold. Again. (-15).
1:20 on the trainer (grinding away)
>> If it'd just warm up I could go for a run.
Thursday
Yoga in the AM with Holly.
2hr spin in the evening @ Trailhead
>> Neil, Jeff & Paul
>> fairly easy effort
>> watched "The Flying Scotsman"
Friday
6 mile run
>> felt great to get outside again
Saturday
My 1st Birkie - 3:08 (708th place out of 2961)
>> 51k - hills - torn up snow - PEOPLE
>> Holy cow that was hard.
>> I got to halfway and thought it was the finish.
>> What a circus. Totally worth it.
>> The beer at the end never tasted so good...
Sunday
An easy hour on the rollers
>> my legs really loosened up after this
Swimming with Lilly
I've heard everything from:
"You'll be flying. Once it opens up after 12k you'll be passing everyone."
to:
"By the time you hit the downhills the troughs will be knee deep and glare ice."
Great.
Monday
1:30 on the trainer
>> moderate, nothing really intense
Tuesday
Cold again (-10).
1:30 on rollers
>> mostly easy
>> hard to ride inside two days in a row
Wednesday
Cold. Again. (-15).
1:20 on the trainer (grinding away)
>> If it'd just warm up I could go for a run.
Thursday
Yoga in the AM with Holly.
2hr spin in the evening @ Trailhead
>> Neil, Jeff & Paul
>> fairly easy effort
>> watched "The Flying Scotsman"
Friday
6 mile run
>> felt great to get outside again
Saturday
My 1st Birkie - 3:08 (708th place out of 2961)
>> 51k - hills - torn up snow - PEOPLE
>> Holy cow that was hard.
>> I got to halfway and thought it was the finish.
>> What a circus. Totally worth it.
>> The beer at the end never tasted so good...
Sunday
An easy hour on the rollers
>> my legs really loosened up after this
Swimming with Lilly
Monday, February 11, 2008
Lilly's New Daycare
The first week of Lilly coming to work with me.
Also the first week of early AM workouts.
Monday
1:30 on trainer
>> higher tension, lower RPM
>> This inside stuff is getting mentally hard
>> I can't wait for spring
Tuesday
7 mile run (west river road)
Wednesday
Intervals on the rollers
>> warmup ~ 15 min
>> 1hr of: 5 min on / 5 min off
>> on = 90% max HR
>> cool down ~ 15 min
>> legs felt good (maintain 90% for all 6)
Thursday
New snow today.
3-mile run w/Boo in the new snow
shoveling before work
Loan meeting in the evening
Friday
1hr on the rollers early AM
45 minutes "musical machines" at work after dinner
30 minutes on rollers watching TV
Saturday
25k at Elk River
>> new snow was fantastic
>> Neil, Bob, Tom, Larry S
>> Pancakes/coffee in Anoka afterwards
Sunday
1:20 run (~11 miles)
"Bear Hunt" hike with Holly, Lilly & Boo
1hr classic skiing w/ Neil and MT
Also the first week of early AM workouts.
Monday
1:30 on trainer
>> higher tension, lower RPM
>> This inside stuff is getting mentally hard
>> I can't wait for spring
Tuesday
7 mile run (west river road)
Wednesday
Intervals on the rollers
>> warmup ~ 15 min
>> 1hr of: 5 min on / 5 min off
>> on = 90% max HR
>> cool down ~ 15 min
>> legs felt good (maintain 90% for all 6)
Thursday
New snow today.
3-mile run w/Boo in the new snow
shoveling before work
Loan meeting in the evening
Friday
1hr on the rollers early AM
45 minutes "musical machines" at work after dinner
30 minutes on rollers watching TV
Saturday
25k at Elk River
>> new snow was fantastic
>> Neil, Bob, Tom, Larry S
>> Pancakes/coffee in Anoka afterwards
Sunday
1:20 run (~11 miles)
"Bear Hunt" hike with Holly, Lilly & Boo
1hr classic skiing w/ Neil and MT
Monday, February 4, 2008
A pause on bike commuting
Cool: Lilly is starting a new daycare.
>> It is in my building at work
>> She'll go to/from work with me every day
>> I can pop down and see her
>> I can see the playground right out our windows
>> I can take her to lunch or eat with her class
Not so cool: I won't be bike commuting (regularly) for two seasons.
Monday
Stayed home with a sick Lilly
>> 1:20 on trainer at home
>> early AM
>> "climbing", high-tension, low-rpm
>> 3rd straight Monday away from work :)
Tuesday
Ran a hard 7 at lunch.
>> 7 miles @ 6:20s
>> Writing this at 3:30 and I'm shot...
Wednesday
1hr on rollers after ECFE
>> I think I'm getting sick
Thursday
7 miles at lunch
>> I know I'm getting sick
Friday
TSH "Indoor Century" #2
>> 4-hours on rollers
>> Great turnout & fun!
Saturday
Skiing @ Baker Park
>> Neil, TomC and BobD
>> sharp cold front at the end
Sunday
7.5 miles on the treadmill
>> went into work to run since the high is -5
>> It is in my building at work
>> She'll go to/from work with me every day
>> I can pop down and see her
>> I can see the playground right out our windows
>> I can take her to lunch or eat with her class
Not so cool: I won't be bike commuting (regularly) for two seasons.
Monday
Stayed home with a sick Lilly
>> 1:20 on trainer at home
>> early AM
>> "climbing", high-tension, low-rpm
>> 3rd straight Monday away from work :)
Tuesday
Ran a hard 7 at lunch.
>> 7 miles @ 6:20s
>> Writing this at 3:30 and I'm shot...
Wednesday
1hr on rollers after ECFE
>> I think I'm getting sick
Thursday
7 miles at lunch
>> I know I'm getting sick
Friday
TSH "Indoor Century" #2
>> 4-hours on rollers
>> Great turnout & fun!
Saturday
Skiing @ Baker Park
>> Neil, TomC and BobD
>> sharp cold front at the end
Sunday
7.5 miles on the treadmill
>> went into work to run since the high is -5
Sunday, January 27, 2008
On into February
Another 4-day work week :)
Monday
Classic skiing with Holly at Lookout Mountain in Virginia, MN
>> tight single track, hilly - FUN
1 hr on my old mountain bike after we got home
>> almost 50 degrees - I actually wasn't cold
Tuesday
8 mile run over lunch (treadmill)
Wednesday
1 hr on rollers w/Holly
Thursday
1 hr on spin bike at work
>> easy, TV (superbowl hype / primaries hype)
spin at shop
>> "climbing" video - long, high-tension, low rpm
Friday
enjoyed a great speaker at breakfast
>> saw mayor (Bjorn), city councilman (Jeff)
>> and former owner of our house (Steve)
Saturday
2 hrs skiing on the short loop
>> lap raced the doughnut
>> something like 10 minutes to catch Neil
MTB on multi-use trail w/ Bernie and Neil
>> only fell once - down before I knew it
>> Bernie makes a damn fine waffle
Sunday
8 miles before church
TSH meeting
Monday
Classic skiing with Holly at Lookout Mountain in Virginia, MN
>> tight single track, hilly - FUN
1 hr on my old mountain bike after we got home
>> almost 50 degrees - I actually wasn't cold
Tuesday
8 mile run over lunch (treadmill)
Wednesday
1 hr on rollers w/Holly
Thursday
1 hr on spin bike at work
>> easy, TV (superbowl hype / primaries hype)
spin at shop
>> "climbing" video - long, high-tension, low rpm
Friday
enjoyed a great speaker at breakfast
>> saw mayor (Bjorn), city councilman (Jeff)
>> and former owner of our house (Steve)
Saturday
2 hrs skiing on the short loop
>> lap raced the doughnut
>> something like 10 minutes to catch Neil
MTB on multi-use trail w/ Bernie and Neil
>> only fell once - down before I knew it
>> Bernie makes a damn fine waffle
Sunday
8 miles before church
TSH meeting
Tuesday, January 22, 2008
MLK Week
Monday
2 laps (20k) at Elk River
>> pretty slow snow
>> tired stabilizer muscles from broomball
>> fell pretty hard on an icy patch in a corner
Tuesday
A little arm work
40 minutes eliptical w/weights
20 minutes treadmill (7:00/mile)
Wednesday
1 hr on rollers w/Holly
>> Transition 2 DVD
Thursday
Hill climbing spin at the shop. (2hrs)
>> "Invincible" for the 2nd half
>> 1st spin session working hard
>> 2hrs, avg 150bpm, max 185
Friday
8 miles at lunch
>> 4 w/Wade (fairly easy)
>> 4 by myself (pretty hard)
Saturday
Skied 40k at Elm Creek
Sunday
Holly's Birthday!
Skied 4 hours at Giant's Ridge w/Holly
>> Giant's Ridge is INCREDIBLE
2 laps (20k) at Elk River
>> pretty slow snow
>> tired stabilizer muscles from broomball
>> fell pretty hard on an icy patch in a corner
Tuesday
A little arm work
40 minutes eliptical w/weights
20 minutes treadmill (7:00/mile)
Wednesday
1 hr on rollers w/Holly
>> Transition 2 DVD
Thursday
Hill climbing spin at the shop. (2hrs)
>> "Invincible" for the 2nd half
>> 1st spin session working hard
>> 2hrs, avg 150bpm, max 185
Friday
8 miles at lunch
>> 4 w/Wade (fairly easy)
>> 4 by myself (pretty hard)
Saturday
Skied 40k at Elm Creek
Sunday
Holly's Birthday!
Skied 4 hours at Giant's Ridge w/Holly
>> Giant's Ridge is INCREDIBLE
Tuesday, January 15, 2008
Yikes, It's Cold Again
I'm feeling great running. Maybe I should run more.
Monday
1:20 of "hill climb" on the spin bike at work
30 min easy spin at home
Tuesday
7 miles at lunch w/ Joe
Wednesday
1hr on the rollers
Thursday
8 miles on the treadmill at lunch
spin at the shop
Friday
Short one over lunch
1hr on rollers w/Holly
Saturday
3+ w/Neil, Herb Brooks and Andy Dufresne
>> rollers/trainer/rollers
Sunday
Almost 3 hours of broomball at Wade's.
>> Rob: "I can feel my birthing muscles!"
Monday
1:20 of "hill climb" on the spin bike at work
30 min easy spin at home
Tuesday
7 miles at lunch w/ Joe
Wednesday
1hr on the rollers
Thursday
8 miles on the treadmill at lunch
spin at the shop
Friday
Short one over lunch
1hr on rollers w/Holly
Saturday
3+ w/Neil, Herb Brooks and Andy Dufresne
>> rollers/trainer/rollers
Sunday
Almost 3 hours of broomball at Wade's.
>> Rob: "I can feel my birthing muscles!"
Monday, January 7, 2008
Back to Work
Holidays are over. Back to the full week of work. Ugh...
Monday
1:20 of "hill climb" on the spin bike at work
45 min easy spin w/Holly at home
Tuesday
7 miles at lunch w/ Wade and Eric
Wednesday
Easy on the rollers watching "Office Space"
Thursday
7 miles at lunch w/ Todd, Joe, Eric and Eric
1:20 spinning at the shop
Friday
1hr easy "musical machines" @ work
Saturday
8 mile run on trail in Waukee, IA
Sunday
Ice skating w/ Holly and Lilly (Lilly's first time)
Monday
1:20 of "hill climb" on the spin bike at work
45 min easy spin w/Holly at home
Tuesday
7 miles at lunch w/ Wade and Eric
Wednesday
Easy on the rollers watching "Office Space"
Thursday
7 miles at lunch w/ Todd, Joe, Eric and Eric
1:20 spinning at the shop
Friday
1hr easy "musical machines" @ work
Saturday
8 mile run on trail in Waukee, IA
Sunday
Ice skating w/ Holly and Lilly (Lilly's first time)
Monday, December 31, 2007
Happy New Year
This year will be a lot of fun.
Monday
Lifted some weights at work.
-----
Rode w/Holly to 90% of "Return of the King" (2:30)
Her on the trainer and me on the rollers
Finished with 5 minutes before the ball dropped
Tuesday
New Year's Day
-----
Holly's scavenger hunt.
-----
Anniversary date w/Holly
Skiing in Elm Creek (1.5 hrs)
Dinner at our favorite Chinese restaurant
Wednesday
Our 9th Wedding Anniversary
Easy spin watching "Caddyshack"
Thursday
7 miles at work w/ Todd and John
-----
ski at night w/ Neil, Jay, Bob, Dave, Tom
team lap racing and TT course
Friday
45 minute "spin" on eliptical machine
1 hr spin on rollers at home (movie w/ Holly)
Saturday
30k at Elk River - whew...
Sunday
1.5 hrs trailblazing on classic skis w/Boo
Monday
Lifted some weights at work.
-----
Rode w/Holly to 90% of "Return of the King" (2:30)
Her on the trainer and me on the rollers
Finished with 5 minutes before the ball dropped
Tuesday
New Year's Day
-----
Holly's scavenger hunt.
-----
Anniversary date w/Holly
Skiing in Elm Creek (1.5 hrs)
Dinner at our favorite Chinese restaurant
Wednesday
Our 9th Wedding Anniversary
Easy spin watching "Caddyshack"
Thursday
7 miles at work w/ Todd and John
-----
ski at night w/ Neil, Jay, Bob, Dave, Tom
team lap racing and TT course
Friday
45 minute "spin" on eliptical machine
1 hr spin on rollers at home (movie w/ Holly)
Saturday
30k at Elk River - whew...
Sunday
1.5 hrs trailblazing on classic skis w/Boo
Monday, December 24, 2007
Christmas Week
Monday
2 outer loops at Elm Creek in the new snow
Saw Dave Hoglund and his buddy Dan
Tuesday
Christmas Day
-----
Skied w/ Neil
Beautiful with new falling snow
1 outer loop and then
the DIYTT course
-----
sledding
-----
Family Christmas Dinner (nothing but starches)
rosemary mashed potatoes
stuffing
rolls
-----
shoveling
Wednesday
1:20 of musical machines
20:00 stairs w/weights
20:00 eliptical w/weights
20:00 stairs w/weights
20:00 treadmill
3 miles: 7:00/6:30/6:00
1/4 mile at 5:30
Thursday
Elm Creek Relays and an hour or so after
All of the TSH Forever team were there!
Skied with Jay and had a nice chat with Dave
I now realize how huge tecnique is in XC skiing
Friday
1 hr on the trainer at home
Travel to Sioux Center
Saturday
Basketball and volleyball at Dordt
5 mile run
Sunday
1/2 hr on new rollers
also rode Holly's mom's cruiser on them for 5 minutes :)
2 outer loops at Elm Creek in the new snow
Saw Dave Hoglund and his buddy Dan
Tuesday
Christmas Day
-----
Skied w/ Neil
Beautiful with new falling snow
1 outer loop and then
the DIYTT course
-----
sledding
-----
Family Christmas Dinner (nothing but starches)
rosemary mashed potatoes
stuffing
rolls
-----
shoveling
Wednesday
1:20 of musical machines
20:00 stairs w/weights
20:00 eliptical w/weights
20:00 stairs w/weights
20:00 treadmill
3 miles: 7:00/6:30/6:00
1/4 mile at 5:30
Thursday
Elm Creek Relays and an hour or so after
All of the TSH Forever team were there!
Skied with Jay and had a nice chat with Dave
I now realize how huge tecnique is in XC skiing
Friday
1 hr on the trainer at home
Travel to Sioux Center
Saturday
Basketball and volleyball at Dordt
5 mile run
Sunday
1/2 hr on new rollers
also rode Holly's mom's cruiser on them for 5 minutes :)
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