Training Log Archive: Yvonne

Had the helmet light, rear blinky light, and everything else ready to go for a night ride...but I wimped out. Sometimes I relish challenging conditions but just couldn't get excited about the rain and riding in slop along Hwy.D. So the trainer (again!) it was. Am I learning to like this thing? Mayyybe so...

Yes, that's right...that actually IS a race on my log calendar. The guys asked if I wanted to join them and although I would rather have a few more miles under my belt, I thought it best to quit the hemming and hawing and just DO IT for gosh sakes. I'm counting on a nice conservative pace so that's good. Plus, I'm the nav person so there will be some built-in pace reduction there. :) Goals for the race:

1. Finish
2. Uninjured

Whee!!! Excited

C • yeah, I did a double take w... 3

This has to be a record -- 3 trainer sessions in 1 week. Plus the stationary cycle on Mon. Not sure if that's good or bad. Anyway:

- fast spin warm-up
- ladder drills
- sustained spin in a higher gear keeping cadence up
- cool-down spin.

Strength = glut. med. (lateral raises w/ ankle weight), VMO, core
Stretch = static, dynamic, and foam rolling

Night run around yard and surrounding subdivision roads. Achilles area felt pretty tight - not sure what that's about. Heard my first spring peepers of the season -- winter is definitely on the outs!

Little cool down hike.

Got kids to bed, took a nap, then hit the trainer. Hopefully these sessions are getting me somewhere. It sure feels like good intensity! I guess I'll find out whenever I'm able to do a "real" ride again.

Strength = hip adduction/abduction, glut. med., VMO, and core
Stretch = static, mostly quads and hams

The black bands are tough...but I can tell that if I keep this up, I'll be able to add the blue band and do both together. Something to strive for!

Had a bit of time before my flight so tried to make the best of it by going on a brisk "hike" around the Pittsburgh airport with my 20 pounds of computer backpack. Plus, I really wanted to see the Andy Warhol exhibits in concourses C and D. Fine contemporary art in an airport -- cool!

Didn't get back to STL too horribly late and really needed some good solid activity. A good mix of long and short intervals plus out of the saddle a few times.

Lonnnggg day -- just some theraband work, core and dynamic stretch once I got back to my hotel room.

Biz trip to Morgantown, WV this week. Actually a pretty nice hotel fitness room (yay Hilton) and I had it to myself.

Not sure what to call this workout so 'circuit weights' it is:
30 min.treadmill with lots of speed and incline variety
45 min. of 1-2 min. aerobic bursts (fast jumprope w/ some traveling, crosses, and doubles; treadmill sprint; or stat. bike sprint) with a set of strength moves in between- all kinds of stuff-- weights, bands, medicine ball w/ bands, core, etc.
45 min. stationary bike with lots of resistance variation

Super sweat fest so that was good even though'gym' stuff is not my fav.