Bike Ride while friends Run a long way.

Today a froze my ass off while 7 of my friends ran a half Marathon. I left the house at 9am and the temp was still in single digits. I road out to the turn around point for the Rock Canyon Half Marathon. I watched my friends all run by looking very strong. 5 of the 7 today was their first half marathon and the other two this was a prep race for their first full marathon and they both set pr's. BRAVO!

After the race I road home and got on the trainer and defrosted my frozen feet. It was good to see people give it their all today. And to see the realization of hard training.

Dec 4, Workout

Warmup: 10 min Airdyne

Then: 3x10 SOHSP @20#s

Then F.S. 8@ 95#s

5x% @135#s

Then Drop Snatch Practice: 2x8 w/PVC, 2x6 Bar.

Then "The Exercise" 4@ 95#s

4@115#s

4@125#s

Then Single Leg D.L. : 5x5@115#s

This was an easy strength workout done @ work.

Rolfing and trainer rides I don't know what is worse

I started this morning by getting Rolfed. For those of you who don't know what rolfing is, it is like being ran over very slowly by a truck repeatedly. So after that fun I went home ate and passed out.

Later, Much later:

Ride the Trainer: 75 min @ zone #2 with 5x8 min @ tempo.

Watched Social Distortion Live in Orange County DVD while on the trainer. The mental distraction of having something to watch instead of just staring at the wall does make riding a stationary bike almost tolerable. But even with a distraction I can usually only muster an hour to a hour and a half, at a certain point I can't stand being in sweat soaked bibs any longer. Hopefully the snow melts soon and I can ride outside soon, I can thug it out in the cold but snow and ice are just not compatible with 23mm tires.

I just got the No Friends s/t release on No Idea records. I like it alot. It has some of the guys from New Mexico Disaster Squad which I was a fan of. No friends isn't rewriting punk rule book, it is straight forward punk rock with an early 80's vibe(music from my childhood).

Daily Workout 12-2-09

3x10 BWS
3x5 JS
4x10 Goblet Squats (2@53;2@70)
Then: 5x4 F.S. @155
Then: 6 Rounds of:
6 Lunges @135+
6 Split Jumps
Then Cool down: 6 Rounds of
6 TGU@40+
15 Yrd Bear Crawl

Later:

Ride the Trainer.

1 Hour 15+min zone #2