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Training Log Archive: RASPUTIN

In the 7 days ending Dec 7, 2008:

activity # timemileskm+ft
  Running2 1:34:00 5.7 9.17
  Strength Training1 30:00
  Total3 2:04:00 5.7 9.17
averages - sleep:10 weight:190lbs

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MoTuWeThFrSaSu

Sunday Dec 7, 2008 #

Running 47:00 [3]

el moro run to top of big bend
aet pace

Saturday Dec 6, 2008 #

Note
slept:10.0 weight:190lbs (rest day)

Update. Layin' Low this month.

A whole month of rest, since Nationals.

After such a heavy year, It is imperative
to take some down time for total rest to help your body recover...
Total down time. IE no training, or very minimal, very low HR training
if any.

To improve, you have to recover...especially your adrenal glands. They never get any respect.

In our insane world of endurance, some overlook this aspect
and then wonder why their performance has plateau'ed or dropped
the following year. yadda yadda yadda.

Ask Clas Bjorling. He had to sit out 2-3 years of exercise completely after
frying his adrenals by training extremely hard for years, leading to 8:10 Ironmans....and he was "only" doing 2-3 long (Ironman) races per year.

TOO MANY unknowns right now....

*Don't know if I will have a job come January.
Layoffs will be announced on january 9th....

*Don't know where I will be living come January...
In the event that I do have to leave my company I must be flexible in this economy to relocate. Could be anywhere in the USA...

*Not going to plan any winter/spring multisport or bike races. Probably a bad idea. In either JOB scenario I will have to go through training that will take away my current "freedom of time and place" that I so relish currently.

In the meantime I will focus on what IS under my control, rather than speculate. That said, i will have to wait until January to give any real thought to 2009 racing or writing my training plan. SO, a slower start to 2009 than 2008.

I will be in Vero Beach Florida for Christmas with my family, then a week in Cleveland with Lisa and her family.

If you are in Los Angeles, check out Camp Freddy on Tuesday nights at The Roxy on Sunset in W. Hollywood.

www.campfreddy.net



Friday Dec 5, 2008 #

Strength Training 30:00 [3]

Quick, easy gym session...1st in a while.

Feel weak and uncoordinated after a month of almost zero exercise.

Nice offseason recovery after hitting it hard late Nov 07-early Nov 08.

Weight is up to 192...Race weight this summer was 178-182 range.
Ha!

Should be interesting to see how long it takes to get back to reasonable
fitness. Lost way too much muscle over last few months. Rest of December is easing back into it, getting run mileage up slowly to ~7hrs/week, and getting back in the pool and on the bike.

Mountain bike is still in pieces, still waiting for my fork to come back.
Giant TCR Advanced with Campy Record and Ksyrium ES anniversary wheels (carbon hub) is for sale on Craigs OC if anyone is interested.

I am rocking Evan Hyde's 1999 LeMond steel Alp d'Huez over the winter as my heavy steel training bike. Awesome. Evan just moved to Laussane,
Switzerland. I need to figure out a way to afford a ticket to fly there next summer!

Top Secret Warmup, then

Chest: flat bbell bench: 3x (135lbs x 12)
Bis: dbell standing curls; 3x (30lbs x12)
Abs: swissball crunches, 3x 50

Pullups: 2 sets of 10

Thursday Dec 4, 2008 #

Running 47:00 [3] 5.7 mi (8:15 / mi)

NAC to corner of irvine/backbay parking lot and back.
very gentle easy pace, 8:00-8:30, rolling hills.
felt fine.
foot flared up a few hrs after.
1st run in a couple weeks.
should have waited longer?
we shall see.

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