20/12 Vision

So with the end of the season super-sprint at the Sportsplex a few weeks behind us, time to look forward to 2012. I have taken the most of the past 2 weeks off except for an occasional ride with Roger to help him get ready for B2B (which he finished in under 6 hours with brutal winds). The sprint was good for both me and Morven as we both finished top for our age group, but unfortunately, I could not catch Morven on the staggered pool start and she ended up beating my by about 40 secs or so for the overall top Edge finisher. What a rock star triathlete that girl is... Roger and Melissa both had great races as well and rounded out a good day for the Team.

I have started to put the race schedule together and picking the races is one of the fun parts of planning. So far, I think Morven and I will hit the Little River 10 miler on January 14th and the Tobacco Road half-marathon on March 18th. They haven't posted the Beaverdam date on FSSeries yet but we already have a conflict on October 6th with Pinehurst, Sportsplex, and Giant Acorn all on the same day (Morven has us leaning towards the flat and fast Giant Acorn). Considering a 70.3 again for this year, but may just try and keep getting faster at the shorter distances instead.. undecided. If my brother wants to do the Chicago Triathlon with me in late August then that will be my A-lister otherwise I'll make it the half, like B2B or Steelhead 70.3.

As for now, hitting the weights hard and going 3x a week with a 3 week cycle for the next 4 weeks. Will also be adding the swim back this week with a swim focus for the next 10 days. Here's the first week of weights that we have so far:

WEEK 1

Mon (WOD): 3 sets unless noted

Incline BB press at 45 - 10, 8, 6 at 135, 155, 165
Jump rope/leg press SS - 50x on the rope and then together x 10 on the leg press (finished at 4 plates each side)
NG alternating pull-ups from side to side - added 16bs x 12
Walking lunges - 10yds and back w 25lb DB's
SA DB row on the bench - 80lbs x 10 each
Abs on the decline - 10 tosses to the side, side and middle with 5kg
Arnold press at 90 deg - 50lb x 8

Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x

1. L push ups left
2. Plank
3. L push up right
4. Seal-ups
5. Jumping slam balls
6. DB step ups left
7. Dips off step
8. DB step ups right
9. KB swings
10. Leg raises in slings

Fri (WOD): 3 sets unless noted

DB bench press - 4 sets (1st as a warm up)
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 6-8 each arm
Glute/ham raises off bench on ball x 15
Tricep rope OH - x 10
TRX lunge hop x 10 each
BB SLDL - x 10
Rope climb abs on decline - x 30