5/16/2007 Strength Training and Tri for Joe Goals

The goal for the rest of the summer is to do one strength workout per week. This might prove a challenge since we are ending our membership to the gym at then end of May. I have no idea what I'm going to do after that. Hopefully I'll be able to pick up a membership at the YMCA or somewhere else that I can get a discount through work. Gym memberships are freakin' expensive. I'll miss the Healthplex.

5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)

• Lunge Twists
• Side Lunges
• Walking Knee Grabs
• Toe Touches
• Butt Kicks

Workout:

• Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
• Medicine Ball Twists - 8 lb ball 2 sets x 15
• Supermans - 2 sets x 15
• Walking Lunges - Width of Court with 15 lbs
• Ball Leg Curls - 2 sets x 15
• Dumbbell Step-Ups - 15 lbs 2 sets x 15
• Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
• Hammer Strength Seated Row 45 lbs 2 sets x 15
• Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
• Dumbbell Bicep Curls (seated) - 20 lbs 2 sets x 15
• Bench Dips - 2 x 15
• 4 way Shoulder - 5 lbs 1 x 20
• Fly
• Front Shoulder Raise
• Lat. Shoulder Raise
• External Rotation

I'm of two minds in my approach to the Tri For Joe Duathlon. One mind knows this is really a warm-up for the Wheelie Fun Series that starts in two weeks. It should be treated as such. I should concentrate on form on the run and bike, and getting the transition right. Time should not really be a factor at this point. The other mind looks at the time that I had last year, and thinks about the third place division finish, and wants to crush that time! I guess they'll have to battle it out until race day. Then I'll decide how I'm feeling that morning, and decide how to treat the race. Hopefully I can strike a balance between the two minds: do some crushing, and think about my form and transitions.

The goals: 1st 5K= 22:00 Transition 1= 1:00 Bicycle= 50:00 Transition 2= 1:00 2nd 5K= 20:00 Total: 1:34:00

Here are the results from '06: 1st 5K= 21:25.52 Pace= 6:55 Transition 1= 01:06.87 Bicycle= 53:23.48 Avg= 19.7 mph Transition 2= 01:05.85 2nd 5K= 24:25.28 Pace= 7:53 Total= 1:41:27