Awesome Workout!

I'm Proud of this Workout! from the MCT Triathlon Training Blog

Hard Run and Swim Workout

The first hard workout day of the season. I was slightly dreading the run because it was one of the first frigid days of the winter. High of 23 and low of 5. But got out there anyway!

Workout 1 - VO2 Max Run
Distance: 60 Minutes

Part 1: Modified Mile Repeats from MCT Triathlon
Part 2: Quick Plyometric Session

Part 1: Mile Repeats

Distance:
50 Minutes

Workout:

• 10 Min Warmup
  
• 4xMile
  
• w/ 2 min moving rest
• 5:32
• 5:55 (Uphill and Against Wind)
  
• 5:12 (Downhill and With Wind)
  
• 5:34
• 8 Min Cooldown
  

Great For:
Typical VO2 Max Workout

Part 2: Quick Plyometric Workout

• High Knees
• Butt Kicks
• Grape Vine
• High Kicks
• Backward Run
• Kick Outs
• Egg Shells

With a few minute Cooldown

Recovery 1 - Stretching
The Quick Stretch - Distance: 15 minutes

Workout 2 - Warmup Endurance Swim - 4000yds

• 800 Choice
• 600 Free/Breast
• 400 Breast/Back
• 200 Fly/Free
• 400 Kick 4x(2x25 Sprints, 1x50 Steady)
• 200 Dolphin Kick Accelerations (8x25's)
• 6x200 @ IM Pace in 4:00
• 200 Cooldown

Recovery 2 - Massage
Self Massage w/ The Stick

Injury/Soreness Report:
Right knee is tweaked, most likely from the mile repeats. The outside tendon (side) of the knee. Feels tight and sore.

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The Ultimate Stew

This is an ridiculously healthy and amazingly delicious stew. Take a look at the MCT TriathlonVideo!



Ingredients:

• Cabbage
• 2 Green Peppers
• 1 Green Zucchini
  
• 2 Yellow Squash
• 1 Butternut Squash
• 1 Head of Garlic
• 1 lb of Carrots
• I head of Broccoli
  
• 2 Heads of Celery
• 3 White Potatoes
  
• 4 Sweet Potatoes
• 1 Larger carton of Mushrooms
• 1 Large Can of Diced Tomatoes
• 3 Yellow Onions
• 1 Can of Chick Peas
• 1 Can of Kidney Beans
• 1 Can of Black Beans
• 1 Can of Sweet Golden Corn
• 1 Can of Sweet Peas
• I Can of Water Chestnuts
  
• 3 Cans of Lower Sodium Beef Broth
  
• 2.5 lbs of Meat (sirloin tip)
  
• 1 Medium Bag of Barley
  
• To Your Liking
• Salt
• Garlic Pepper
• Garlic Salt
• Pepper
• Italian Seasonings

Directions:

• Dice up all the Vegetables and Meat
• Brown the Meat in the Pot
• Throw in the rest of the Vegetables
• Boil and cook the rest of the Barley separately
• Keep low and Cook the stew on a low light for 4-5 hours - constantly stirring
• Spice the Stew to your liking
  

Note: The Stew is going to taste bland on first making. Spice the stew somewhat excessively and to your liking. Find the Video at the WWW or Youtube.

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