VAIL! - Colorado Pictures!

Today's Picture from Vail COLORADO! (http://www.flickr.com/photos/gawors)

After my drive back home last night I came in to find my new puppy sick. She wanted to be as excited to see me as I her but she was weak. She's feeling better today and it seems everything is going to be alright. I'm feeling well, strong, and optimistic. It's back to working hard and starting to invest some money and time into new ideas I have for the future. It seems I have rejuvenated from the trip and am ready to tackle the next big thing: The GMATS.

Today's Workout
3 hour Brick
Swim
.....400 warm
.....5x40 Kick
.....6x40 Pull (4x40 w/ one arm)
.....10x40 Kick with fins - work on gliding
.....3x100 @ 1:20 w/ 20yd rest (one after each drill)
.....2x200 @ 2:58
.....400 Cool
Run
.....1 Hour Continuous (with one 800 form run in the middle)
Bike
.....1 Hour Continuous

Full Body Stretch
10xLung Stretching

VAIL! - Colorado 7

Our last day on the mountain was spectacular. We had bright blue skies, wonderful snow, warm air, and a great time. We decided to go bowling after skiing. "Bowling" at Bol. It is a wonderful bowling alley/bar that Charlie says is built up like everything is in Dubai. I can just imagine every hotel, bar, and resort built up to its beauty. But we are in Vail and it was something I was not expecting. We met an incredible women at the bar, Vanessa (I hope I spell her name right in case she's reading this). She runs an art gallery in NYC. Check it out it's awesome. www.Gitanarosa.com

After eating and hearing magnificent stories from Vanessa we starting our trip back to Denver. I drove through the Rockies, which is not the easiest thing to do, although it is beautiful to see, especially when you cross the continental divide and see the city of Denver in the distance, sparkling in the moonlight. If anyone has never seen it, it is a must to come out west to see the mountains and the city lights.

Today's Workout
45 min bike
Skiing
45 min run
16x1 min @ 5:56 min/mi w/ 1 min r
Full Body Stretch in hot tub
10x Lung Stretching in Steam Room

VAIL! - Colorado 6

It was a Bright Day with Charlie today. We went out on the mountain at 9 and skied until 4. Long day on the mountain but it was a bright sunny day. Nice groomed fast trails. We skied with Herb's friends for a little while Bill and ___. They liked skiing in the choppy snow. Charlie and I were fatigued from the powder days before but it still was a great day. I got some good video today which I'll use eventually! YAY! Now it's time to go out and eat :-)

2011 ITU Long Course World Championship's Length... So I found out the 2011 LC World's is much longer than a half ironman and much longer than the Long Course distance. I'm not sure why, I'll explain more later.

Today's Workout
15 min bike warmup
30 min run workout
3x800 @ 2:40 w/ 2 min r
3x400 @ 75 w/ 1:30 r
15 min elliptical cooldown
Full Body Stretch
Full body stick self-massage

VAIL! - Colorado 4

After a hard day of skiing I'm on the bike to replenish my glycogen and oxygen stores. We skied with 3 Australians today: Wayne (Wine), Karl, and John. They are great skiers, (who kicked our butts). But all in all it was an amazing day. Crazy snow and some sunshine. Some good pictures as well :-)

So all those who have trouble with their calves and toes (a small select "lucky" few like me) read on. I have a theory.

1) Skiing is a great Cross Training way to gain impact strength without dealing with injury. All those moguls rip apart your muscles like plyometrics do. Although, I have difficulty with my calve muscles, shin splints, and my toe joints. My calves become sore easily (probably due to lack of strength). Shin splints are self explanatory (tearing muscle from the bone, again lack of strength, particularly impact strength). And my toes, in 8th grade I fell out of a tree and broke my toe. Since them I've had pain if I overwork using my toes (running on my toes too much). Therefore I have to be very careful about working plyometrics and sprint workouts too much. Skiing is a great substitute. You can still overuse your muscles skiing, but my quads are far more in shape than my calve and therefore my calves need a break every once in a while.

2) This brings up another point. Heel striking? Good or bad. Every article you find (most anyway) will side on forefoot striking for maximum power production, and they are absolutely correct. Though it should be done in moderation. If you are a natural heel striker, you may develop chronic injuries by trying to convert to a mid-food striker. I have had calve muscle strains, shin splints, and the toe injury that I explained earlier. I compromise. During easy runs I allow my body to do as it pleases with striking, though I do focus on correct moving form (leg turnover, relaxed arms, upright position). This allows me to do high volume work without injury. When I get into workouts (5xmile, 8x800, 20x400, tempos) I develop my "racing" stride to produce the most power. This is my mid-foot strike. So just think it over :-)

Today's Workout

Skiing
Hour Bike
20x30 second sprints w/ 1 min r

VAIL! - Colorado 3

Again, great day of Snow. Charlie and I met up with Herb this morning at Club 50. Good food, Great Breakfast ;-) We skied hard. My legs are taking a good beating but HEY! It's worth it. It was a whiteout again. We went into the back bowls and were met with wonderful powder, including the Resolution trail.

On a side note I was given an offer today for a Triathlon partnership, we'll see what happens.

Today's Workout

1 Hour Run
(Skiing)
Full body Stretch
4x25 Pushups

VAIL! - Colorado

2/5/11

Today was good. Charlie and I skied a good five hours today at Vail. My legs were feeling the work. All those muscles neglected during Tri-Training. I feel the altitude sickness but not so much anymore, as I've adapted quickly. When I came 5 years ago I wouldn't have been able to say the same thing. This morning (jumping back) I slept in. Thank God. I had awoken at 5:30 with ease but decided I was fatigued from the traveling and stayed in bed until 7.

I started Coaching someone new today who I am excited about. She really wants to finish well in a half-marathon coming up. She has the basics down, she has the routines down, now all is to add the tedious doings.

Today's Workout

4x25 pushups, 1x25 full body Crunch
90 minutes on the bike
(skiing)
Upper and Mid stretch