Week in Review

>> Monday, April 29, 2019

Last week was one of my best looking "all around" weeks in a while:

2 out my 3 outdoor rides in 2019 were this week! (Therein lies a problem, though.)

• MON: 200s in the pool, and some core. Nothing fancy. A bit slow, being I was more ham than man because it was the day after Easter.

• TUES: 11 mile long run, and PT exercises for my legs. I did the middle 6 miles of this run a bit harder, and I averaged 6:26 pace on those "harder" miles. Over the winter on the treadmill, I'd descend 6 miles, and that would end up averaging around 6:21 - 6:25 pace for those miles. So this workout was probably better for me as I started HARDER right away, and then just did what I could (I didn't focus on descending or anything).

Como randomness. 4.8 miles of this was 3 laps around Lake Como.

• WED: 22 mile ride, and some core. I pushed a harder gear than I wanted to on the bike for a good workout. I think I spin too easily at times, and I need to work on really feeling some strain on my legs.

• THURS: easy 5 mile run, and some PT leg exercises.

• FRI: ladder swim, and some core. I hadn't done any upper body exercises for a week, and that also means I hadn't done any shoulder work. So (maybe not surprisingly) my "swimmer's shoulder" acted up a bit on this swim. Gotta make sure I get in my physical therapy work!

• SAT: 2x2 mile intervals, and some upper body. I didn't know what I was going to run just before taking off. But my legs felt good (easy day on Thursday), so I pushed the effort a bit and did that 2x2 mile interval workout I like. My Garmin pace data looked like this:

Warm up, interval, rest, interval, cool down.

The second half mile of the second interval was up and over the Hiawatha pedestrian bridge (Martin Sabo bridge), so I was happy that it didn't REALLY show in my pace. I put out a good effort, and (without making it a goal) kept every half-mile split under 3:00:

2:52, 2:56, 2:58, 2:51 = 11:39.65 (5:49.83 pace)
3:00 walking rest
2:45, 2:58, 2:59, 2:48 = 11:31.63 (5:45.81 pace)

• SUN: "long" ride of 26 miles, and some PT leg exercises.

For this week: I hope to do a hard "all out" swim this morning, and maybe a long run with Charlie in the stroller tomorrow. And hopefully 2 bike rides as well. But otherwise, nothing fancy. Still no race on the schedule, so I'm just "working out" and not "training" for anything specific right now.


Double Appearance in "RunMinnesota" Magazine

>> Saturday, April 27, 2019

Our Spring issue of "Run Minnesota" from the Minnesota Distance Running Association came in the mail recently:

I always like seeing if my name is in the back under the race results. First I was listed in my age group from O'Gara's Irish Run 8:

And then I had my birthday and ran a race the next weekend. I pushed the boys in the Lake Johanna 4 Miler, and notice now I'm a year older:

Back with a training update Monday.


Friday Funny 1593: Office Jokes

>> Friday, April 26, 2019

More funny things posted all day long on SportsAndLaughs.tumblr.com. HAPPY WEEKEND!!


Friday Funny 1592: Cheap Knock-Offs

(This one is a spoof made by Obvious Plant.)


Ahh yes... everyone knows the "LEBO" brand Spider-Man with his spidey-light saber.

More funny things post 10x every day on SportsAndLaughs.tumblr.com.


Friday Funny 1591: Some Nostalgia

More funny things posted all day long on SportsAndLaughs.tumblr.com.



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