4 Runs and 3 Rides in a WEEK? And During the "Off Season?"

Yep, that's right. I've REALLY been letting my swimming slide, and I need to hit the pool soon (maybe even this afternoon between tutoring and class). Anyway, this is what my last week of training looked like:

• Monday, 10/18: easy run with the "Flash Run" gang. Just a casual 3.1 miles with friends:

• Tuesday, 10/19: 1:25 of strength work, and an 8.1 mile run. I've been getting back into my "old ways" with more strength work. But, I THINK I've found that working on building strength over the off season helps to keep me injury-free during the summer. So hitting the gym regularly this winter is a goal of mine.

For my run, I wanted to go around 8 with 2 harder miles in the middle. I defined "hard" as 6:15 and 6:00 pre-run. I ended up going 5:54 and 5:45. Nice. My legs felt GOOD.

• Wednesday, 10/20: nothing.

• Thursday, 10/21: 7.5 miles of fartleks. I warmed up for over 2 miles, and then I did 3:00 hard, 2:00 easy, 2 h, 1 e, 4 h, 2 e, 1 h, 1 e, 5 h, 3 e, 3 h, 2 e, 2 h, 1 e. My "easys" were just that: not "medium," but not SUPER easy either. Mapping it out afterwards, I did 5.13 miles of fartleks over those 32:00. SOLID RUN! I'd only done fartleks once before working with Coach Jen, and now I feel like their something I'll be doing around every other week.

• Friday, 10/22: 20:00 of core, and TWO 14.65 mile bike rides. That's right: TWO!! I biked out to help Steph and Borsch (Pharmie's sister and her hubby) re-roof their house. I knew that was a good way to help family AND get in my workout! So I biked there with a little backpack of "roofing clothes" on my back, threw my bike in their basement, and lent a hand for about 5 hours.

Bike in basement, having just changed into roofing clothes


"I'm Steve Stenzel, and I approved this message hole in your roof."


Old roof decking torn back a bit, attic exposed, ready to add
some 2x4s to create a nice overhang over the back of the house.

It was getting dark by the time we patched everything up, re-decked the roof, and got the tar paper put on. I bolted out of there to take the Gateway Trail back towards St. Paul before it got COMPLETELY DARK. It was a little too late. I DID have a reflective vest, but I had no light for the trail. I was riding blind for about 5 miles until I got closer to downtown.

Still, I was happy that I biked and got in nearly 30 miles on the day!

• Saturday, 10/23: 25:00 of upper body (strength) and 4 easy miles with Pharmie. We had a "date run" after work. We're cute like that.

• Sunday, 10/24: 1 hour on the trainer. Pharmie and I hit the trainer while watching the Vikes game last night.

Our view


Pharmie and I about halfway through out workout


My sweaty boobs after about an hour of torture watching the
Vikings get beat-up by the Packers

Reminder: If you missed the rules to the "Bootyshaking Bike Off" on Friday, click here to learn about that! (Basically, make a SWEET video of you showing us your best moves on a bike, and the public will vote on the best video. The winner gets around $250 in great gear!) And if you're not interested in making a video, send this link to your creative / funny / outlandish friends so THEY can submit a video! Thanks!

Back soon with my next event that I'm training for. I need SOMETHING on the horizon or I go a little crazy.....