8.13.11...Super-dee-Duper Saturday!

Afternoon!

Kim:  I'm starting to get a little more interested in Insanity.  Hope you had a good workout.

Last night:  Slow, easy 4-mile trail run.  Golly, I love trails!

This morning:  Missed the group ride.  Was running a little late anyway, and got to my garage and found--TA-DAH!!--flat front tire!  Took it off, and there was a dandy slice in the tube.  ???  Replaced it (need to buy more spare tubes) and went out on my own.  Did 30.2 miles; first 12 or so were in a lot of fog--kinda cool, really.  Very pretty morning.

My tookus is sore from the lunges I did yesterday morning, which tells me, "Andy, you need to do more lunges!  Well, duh, right?  An article in Triathlete talked about training and racing in one's 40's, 50's and 60's.  I'm 55, started tri-ing last year.  For tri peeps in their 50's, it suggested, among other things, that we add more ST to our regimen, as much as 2-3x week.  I'm on it!

Tomorrow morning:  6 mile run, on trails.

85 mile bike ride @ 24.9 mph ave

legs are shot to hell.  cat 3 grp ride

Brick workout today...30 min run then 2 hr ride followed by another 30 min run....although I still feel super...I think I trained the dee-duper our of my Saturday

Good luck to all racers this weekend as well....

Volunteered at a local sprint tri this morning on the bike route. It's a different perspective of the race -- so many different bikes out there, some were barely moving. One lady had her bike helmet on backwards (???) One poor kid's left pedal kept coming off. And someone's bike pump fell off, so I was able to move it off the course so no one crashed. Two women on cruisers must have taken two hours to do the 12 miles, chatting the whole way casually. That was it for my exciting morning. lol

Ran 4 miles before dinner, very slowly.

raining this morning so slept in, then in afternoon a little humid for us but not as hot so out for climbing hills.  Short and hard was the tune today.

Then took the grandchildren horse back riding.  So nice to sit in a giant saddle for a change.