Smokey Mtn goodness

Wifey and I hit the Smokeys on Easter sunday. We ran Chestnut top (out and back) we got in around 9 miles. Great run, STEEP STEEP hills. Last week was a great training week, got in around 12 hours.

CLIMB CLIMB CLIMB

Hit the Cherahola Skyway thursday afternoon. Awesome day of riding!!! Legs felt pretty good, considering all the hill training this week. Rode for around 2 hours or so.

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle-when the sun comes up....you'd better be running"

Monday- 60 min trail run at concord
Tuesday- 60 min hills at N boundary on SS
Wend- AM..20 min trail run/ 20 min swim. PM..1:10 hills at gettysvue OUCH!!!

http://ride424.com/ Great website!!! Check it out
Shoulder still tweeked so no weights for a few more days.

Got in a lil over 10 hours this week. Felt descent all week, still long way to go.
5/5- 50 min spin class with wifey. PM trail run45 mins
5/6- 1:30 closed parkway-great climbs
5/7- OFF
5/8- Do work with J fish 40 mins
60 min spin class with wifey
60 mins trail run at Haw Ridge- SNOW!!!
5/9-2 or so hours greenways in maryville w/ ove,rod and T
rode down and watched the crit race
will post pics later

Last week was a decent training week, got in around 8 hours of training, also got in the pool (OUCH!!!) actually did not feel to awful. On saturday ove and I took off up the closed portion of Foothills parkway, great ride and trek!! Rode for 2:30 hours then went on a 30 min trek with full pack just like and adv race. It felt good to get the big pack back on for some training. Had a few mechanicals on the climbs, big and middle rings came loose...OOPS!!!

Sunday got in lil over an hour SS ride at concord. Monday went out for a 2 hour road ride with Ove in Tellico. Later that night went for a trail run with wife. She did great, she tripped and busted ass on some roots, but jumped up and kept going...very proud of her!!!

Got fit for my orthotics this week, should be ready next week!!!!!

3/1- 3 hours ride and trek

3/2- 1 hour SS at concord

3/3- 2 hour road ride-30 min trail run with wife

3/4- tried to lift..tweeked shoulder Off day

3/5-6am spin call with wifey-PM 45 min trail run

Plan on getting in 2 more runs this week, 2 more rides as well, and probably some pool time. I'm feeling pretty good lately, the legs are starting to come around.

Also, got some free gear coming next week...will post when they come in, pretty excited!!!!

Back on the steed!!!!

Enough said.....I'm back to attempting to be an endurance athlete again!!! Took a few weeks off the bike and run, and am VERY excited to be training again. I'm going to suffer for a while but oh well...thats what it's all about i guess. Got a few things lined up this year, PMBAR in May, few adventure races, mtb races and maybe some trail run events. Right now all focus is on PMBAR. My partner from last year cant go this year, so I have had to change teammates. I was hoping Brad and I could go again, I know we would be faster this year..a hell of alot faster. But Patrick and I should do just fine. The last few weeks have been getting re-focused on the bike and run. Laying down some base miles to just get the body moving again. I have still been hitting the "DO WORK" but cut back to 3 days a week instead of 5. This past week was the first week of actual organized training. I got in right around 10 hours.
Sun: 50 mins hill int on cross bike
weights:5 rounds
deadlift 185x5
pushups 20
pull ups 10
3rounds
1 min each exercise
KB lunges-Dips-Box JUmp-Sandbag get up
MON:1:45 greenway ride endurance-steady HR
TUES:
Reps-21-18-15-12
rower (calories)
swings
sumo dead lift high pull
Burpees
ball slam
Thrusters
PM-4 mile run with mills and stover 32 mins
WEND:OFF-bike fit and run gait analysis
THUR:SS at concord with Jeff Kardas from Ohio. 1:15
Fri:Rower and dips and swings 45 min workout (cant remember workout)
48 min trail run with defur and dewey
SAT: Awesome ride with Thomas, Eric, and Brian at Norris. PAIN!!!!!!!! 3-4 hours