Test Future Post

 Here is the post for references.

2011 Season Starter

I am looking forward to a new season. We have a new buggette so family life requires more balancing than ever. I have altered my goals for the 2011 season and put the Half Ironman on the 3 year horizon. I intend to grow speed and strength this year and really focus on the sprint distances and improve my performance in the international distance as the peak of my season.

I was able to get out for a 4.12 mile run yesterday (finished in 37:38 – 9:07 miles) and a 50 minute bike drill on today (5x 30sec one-footers with 2x 4x 1min high cadence, 1 min med cadence). Hoping for a run at work tomorrow, but I have had little luck with this lately.

Day 91 (Wed - 4/1)

I got a call from my youngest brother (the Mt. Goat) who is back in town for a few weeks. He noticed that our local running club is having its weekly 5K tonight and wanted to know if I could run it with him and my dad. I got a call a little while later from my wife insisting that we all go down to the run so she and the buggo could get in a walk while I ran with my dad and brother. That is the kind of support I keep talking about. It doesn’t get much better than that.
The day was sparkling even though it has been raining for a week now. We all met up at the starting line where the race coordinator made a comment that he “had an April fools joke in mind for the run tonight, but nature seems to have taken care of it for him”. I didn’t pay much attention to the comment until we came down the first hill toward the water. The causeway that we run across had disappeared under the water. What a cool way to start a race. The only thing I could think about was “you never know what race day will bring”.

Despite the wet running shoes I put in a solid performance running the 5K in 22:45 (7:19 miles). Mt. Goat beat me out by 8 seconds. That is pretty incredible for me as he toasted me all last year by 5 minutes or more consistently. His shadow is one that I have been racing around this course all winter (MarioKart style) and it was good to see that the gap is closing.

My dad finished strong and we all got a cheer from the buggo as we passed by which always feels good.

I finished off the night with 25 minutes on the bike for some sprints working between the 18 and 20 mph gearing. I am not sure how this will play out but the right knee is a little stiff.

Day 90 (Tues - 3/31)

Today is the last day of the month. I got in an evening bike trainer session for 45 minutes in my 20 mph gearing. It just felt so good that I couldn’t stop at a half hour.

The month looks a little light. I am looking forward to my coaching session on 4/8 to see how I am doing and to lay out what I should be doing. I am going to get many of the gear purchases and tune ups out of the way in the upcoming weeks so I can buckle down and focus on the training. It is going to start getting real in April.

Day 89 (Tues - 3/30)

I got in an evening bike trainer session for 45 minutes in my 18 mph gearing. A half hour just wasn’t enough. I think I am going to shorten the duration back to 20-30 minutes but try and hit the 20 mph gearings for most of it.

Day 88 (Mon - 3/29)

Back to work. I got in an evening bike trainer session for 30 minutes in my 18 mph gearing. The bike is feeling really good, I cannot wait to get it outside and see how it feels.

Day 87 (Sun - 3/28)

No workout today, just good to be home. My legs are recovering from the walk. I think walking is harder on my hamstrings than running. I have big plans for the bike this week coming up before I drop it off for a tune up.