Weekly Review- Karl

Monday Off
Tuesday Brick: 1 hour bike trainer/ 30 minute run, 3.66 miles, 8:13 pace
Wednesday 1 hour easy spin bike trainer/ Strength and balance workout
Thursday 5.62 mile run, 45 minutes, 8:01 pace
Friday Off
Saturday 2 hour run, 12.65 miles, 9:30 pace
Sunday Off

Enjoyed my last week of holiday vacation. It's nice to wake up without the alarm clock and train at a time of your choosing. Had some fun sessions this week. The brick was done just to test how I would feel and the tempo run on Thursday was a great success despite how it felt. It started with my legs feeling heavy, the wind was fierce that day, and the course was hilly. I was shocked to see how good my pace was despite all that. Yesterday was a nice, slow long run pace. Legs still felt a little heavy but I felt strong aerobically. I've been lazy about my strength and balance workouts in the last two weeks, and believe that explains a lot of my "heavy" leg feeling.

As of January 1, I am now officially in the USAT 40-44 age group. I'm happy to say that I'm stronger and faster now than I was as a 35-39 age grouper. If I can say that when I hit the 45-49 age group... January 1 also means the nutrition is back on schedule. I plan to get back to healthy eating but realize that I need to take in more daily calories. Despite the amount of food I've been eating over the break, I've only gained a pound or two. What I've noticed is how much stronger I feel in the long workouts. My endurance is a lot better because I'm ingesting more calories...the calories I need. When you are doing workouts that "cost" 2000+ calories, you need to take in more than the average 2500 daily calories to get what your body needs. I wasn't doing that last year.

Starting to look at the 2009 race schedule and determine my races and training calendar. Hope to have a schedule to share in the coming weeks.

May 2009 bring us and our families good health, good times, and many personal bests!

Kia Kaha!