Random pics from last month or so

Trail run pic at concord

The sideway newlyweds

Post wedding boozing

Me and the Ol bro n law wedding singer himself

Tommi, Tanner and Tassi

Me and Tommi at Kim and Derricks reception dinner

That theres a RV Clark!!

Parker being Parker...poor sarah

Me with my sisters and Amy's new Mary Kay ride

Me and Rod with the yungins

Post long trail run at Deep Creek

Me and wifey camping

Good turkey training week

11/21 wend-(AM) reps-80,40,20,80 body squat
40,20,10,40 push up
20,10,5, 20 pull up
farmers walk-75 lbs 5x20 yards
(pm) 30 mile road ride-huge headwind-
11/22 thur-OFF- Tradional back yard football game w/ family-Which me and the nephew won!!
11/23 fri - greenway/road/urban ride 3 or 4 hours not sure-cold but alot of fun
11/24 sat- 10 setsx 5 reps BP/Dead lift (super set both exercises with abs)
bp: dumbells-each 2 sets-60lbs,65lbs,70lbs,75lbs,80lbs
dl: 185 lbs
5 x 5 power cleans 95 lbs
5x 10 pull ups
5x 15-20 push ups
11/25 sun- 1hour 25 mins greenway/road ride

Overall good week of training, feeling stronger in gym and on bike. Felt a lil tired on sunday ride, the previous days made my legs feel heavy. This week will be more run focused with 3-4 runs and a 8 or 9 miler next weekend. This week in the gym the weigths are going to litten up a bit. Focus more on more reps and form then on weight. On bike should get 1 long ride in around 3-4 hours.

Got in a good 7 miles with Mills on Saturday. Run felt good but road running is not very easy on my body. After the run I had to do the good ol ice bath to compensate for the damage done by stupid ass sidewalks. We got in a good steady pace which is hard to do trail running. Overall felt great, big hills and lots of them. Sunday busted ass in the yard, got every leaf up and mulched, only to have the trees shed even more.
Monday: w/ rymer-(AM)10,9,8,7,6,5,4,3,2,1 Bench press 185lbs, Dead lift 185lbs (last 3 sets 205lbs)
8 sets push ups, pull ups, dips to failure
Row: 4 sets 500 meters (ouch) 2min-1:50 pace
(PM) 1hr20 greenway/road ride w/ defur-good pace-hit hills hard
Tuesday:(AM) 20:41 5000 meters on rower
Squat clean: 2x5 85lbs-2x3 95lbs-2x2 115lbs-2x1 135lbs, SS with Abs
Jerk: 2x5 85lbs, 2x3 95lbs, 2x2 115lbs, SS with squats and holds on med ball, and bosu ball
(PM) 30 mins on elliptical with Rod
Abs 10 sets with med ball

Weight is staying around 205-207, my diet is on point. Lots of protein, good carbs, yogurt with cottage cheese. DAMN I hate to diet but come thursday (turkey day) ITS ON!!!

training week

Sun: 3 hours from house on greenway. great ride
Mon: Off
Tues: 40 min run-20 min row
Wend: Cleans-Pull ups (towel)-push up (6,8-10,20) 4 sets
DL 185 5 sets 5 reps towel pull ups- 5 sets 5-9 reps
Thur: 5x Heavy bag squat + 5x Box Jump (high) 10reps, rest as needed between Then: warm-up Deadlift and Front Squat – not too hard Then: 3 (1x DL Rack Pull @ 85% + 1x Front Squat @ 55%) 3 (1x DL Rack Pull @ 110% + 1x Front Squat @ 75%) 2 (1x DL Rack Pull @ 120% + 1x Front Squat @ 90%) 2 (1x DL Rack Pull @ 130% + 1x Front Squat @ 105%) 1 (1x DL Rack Pull @ 130% + 1x Front Squat @ 110%)
Abs 5 exercises
Fri: Clean/Front Squat/Jerk: 2x 5/5/3 @ 40% 2x 4/4/3 @ 50% 2x 3/3/3 @ 60% Then: Bent-over Row/ Pull-up: 8/8 @ 40% (of Bent-over Row 1RM) 8/8 @ 50% 6/6 @ 60% Then: 10x3 Box Squat @ 185#
Trail run at concord 55 mins
Sat: 7 miles w/ mills

Alot going on lately...trip to florida for work, to lexington to blah blah blah....enough work talk.
The Hill of truth was a good time, but not for riding. Rode like shit and felt about the same.
Took the week after off to let my back recover. The past 2 weeks have been solid training.
Mon-spin class--weights, Tues-trail run, Wend-greenway ride weights,Thurs-greenway ride-weights, Sat--ride to blvd-run 6 miles-45 mins-ride back to harpers.