Its been awhile since my last post. The kids have definitely been keeping us busy. Not much has been going on. The heat came back for a while there but today is an absolutely beautiful day. It will be nice to get out for a ride at noon.
On the training end, it looks like my top end is coming back. I had two good days of training on Sat and Sun. with my teammate Matt. I absolutely hammered the ride on Sunday to the dislikes of others as usual. Matt put in some hard efforts as well. So hard in fact that he blew his wad into the final sprint into town. He did set me up nicely though for the win. Only reason I was going so hard, is my wife said be home by 11:30am sharp. We had other things on the schedule for the rest of the day so I had to be back home asap. I actually made it home by 11:38am. Pretty close.
Yesterday, Monday I stayed off the bike and did my run/jump rope/run/weights workout. It is an awesome endurance workout. For those of you who might be interested in this workout here it is: 5k run on the tread mill at a 9.5 mph at 3% gradient. After that hit the Jump Rope for 20 minutes. I alternate Jump Ropes every 5 minutes. One jump rope is normal and the other one is a weighted (heavier). Next, I jump back on the Tread Mill for a race pace 1 mile run. My time for the 1 mile run is usually around 5:15minutes - 5:28 minutes depending on how I'm feeling. I'm trying to get it to 5 minutes flat. Oh yeah, put the % gradient at 1%. It gives you a more realistic run to what you would do outdoors (at least that's what I read in some workout magazines.) Next I do a 3 x 10 sets each of chest/back/shoulders on the Nautilus machines. The workout usually takes me about an hour flat. It is all nonstop. In other words don't rest to much in between sessions.
Hopefully that will put me on track for the VA Road Race Championships/Page Valley Road Race at the end of August.
I've thought about adding things at the end that I like and dislike
LIKES: Big hugs from my little boy, little smiles from my baby girl, goodbye kisses from my wife, snuggling with Roxy the dog, early morning rides to work on the Buell, and morning coffee with my good bud Wade.
DISLIKES: Shitty VA drivers, bad customer service, people who order coffee at Starbucks with like 4 names (I always say the bigger the drink the bigger the asshole), Yuppies, Bills, Gas Prices.
So long, hasta la otra.
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2 comments:
I'm with ya on the SBux drinks.
Tony,
You're going to be F'in Rocky with all the jump roping.
Good to see you last week at HP.
I was hoping to get down more often, but sucks that its closed for the 4th festivities.
See ya
R
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