My core is sore

Great core routine Here thanks to Chistine ( HolisticGuru ) for showing me this page.

As the article states, a strong core is essential to help your body transfer power from the upper to lower body efficiently. The fact is as athletes the traditional way to workout, focusing upper body(arms, back, shoulders) lower body, abs etc is not really efficient. When you are racing or training you are engaging muscles that are not being trained by the traditional means. When you are cycling and hit a hill that requires you get out of the seat. You are not only using your legs to push harder, you are also using your upper body to pull yourself up and hold you there, to help rock the bike side to side as you push up the hill, and you core is engaged through out. Helping with the transfer of power. A good strong core will help you maintain this position longer and help you keep good form while doing it. A weak one will force you to sit back down and slow down.

Anyhow, and lets face it the awesome abs do look good, when you can see them :)

Here is are soem other links to good core exercise

http://sportsmedicine.about.com/od/bestabexercises/a/all_abs.htm

Things happen

Sometimes it takes a dog to get you going

Lately work stress has made it hard to get workouts in. Even when I have the time for something like a run, which I do day or night cold or warm. The other day I was home a little late from work, and I had a run to do. No matter how much prep I did something seemed to get in the way of getting out the door. Finally it was 8:30 PM and although all was clear to go, I just lost interest. ITS COLD! I just REALLY wanted to stay sitting on the warm cozy sofa and nap out. Then, just then,


Simba puts her head on my lap.

I shoo her off.

She starts tapping me with her paw.

"Get away"

She then resorts to the Nuclear weapon in her arsenal...The squeeky ball. She must know I hate thatthing

I take it and throw it

She brings it back "SQUUEEEEK SQUUEEEEEK ....... SQUEEEEEEEK!!"

"OK!!!! DAMNIT!!! Get your freaken leash!!!

So I go run with Simba, an hour later I feel great having gotten my workout in, Felt awesome on the run once I warmed up, and Simba is satisfied having yet again manipulated the situation in her favor.

Freaken Border collie mixes, too damned smart

However I did get the workout in, that dog is a great coach.

Training week of 1/26/09

Monday: off

Tuesday:
Morning- run 60 minutes.
Evening- swim: endurance.

Wednesday:

Morning- indoor trainer workout strength progression keep hr low 120-145
Evening- run easy hr 140 range 60 minutes

Thursday:

Morning- cycling workout 60 minutes pyramid/
Evening run 60 minutes. hr 120-150 capped at 165 for uphills.

Friday: swim 60 minutes. Use early season workouts from data base endurance.

Saturday: BRICK ride 3 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes

Sunday: run 2.5 hours

Digging the Garmin

I have to admit, I really like the thing. Mind you its not really necessary, but it is a quality product. ie it seems to work.

It maybe has too much information, and I'm not talking about it reporting on me farting or anything like that, (altho I would like to see if there is an HR spike when that happens ;)

What I mean is the interface on the device is not the most intuitive. Spending time with Phil He showed me shortcuts that I did not see in the instructions. like a quick way to go from outdoor where it looks for a GPS signal, to indoors where it doesn't.

None the less, it is pretty neat to be able to replay the run on a map in motionbase.com and also it appears you can race others on the site by uploading the information and replaying. using their "dot race" feature.

SO although I still believe it is not a necessary tool, it looks to be a real added value. so for all of you folks that saw me roll my eyes up at you whenever yo went to check your watch and yell out the elevation gains per segment of the run. Sorry.

In truth it was just GPS envy. I always wanted one too.

Now you power meter guys with all of your watts....you make me sick! ;)