Heavy Legs

Packed up the kiddies and continue with our regular Saturday routine now. Kids go to "Jump" and we get our workout on! Big Fan of the Norwest Goodlife...a great place to recharge the tanks. 30 min of intervals 2 min on/2 min off of that crosstrainer/elliptical contraption and then a 30 minute treadmil run with intervals occuring after 15 min in. Finding the treadmill can make one lose focus quickly so any method to keep the time ticking is helpul. My technique...warm-up at 3.6 mph walk for 3 min, jog at 5.4 mph for 7-12 min and then interval in 20 sec on (increase speed) and 20 sec off (back to 5.4) with a gradual ramping up of the "off speed". Noting HR to ensure all is Kosher below 85% max. We then hit some biceps with emphasis on extremely slow eccentric phase..2 sets, super'd with some standing shoulder press. Avoid anything in a non-functional seated position at all costs..Tricep extensions super'd with Lat pulldowns and then some good ole fashioned standing cable crossovers for post delts/mid traps/rhomboids. Ended the almost 2 hour session with some Bosu supported, alternate re,p weighted bal,l neutral and diagonal crunches. Some side planks to finish it off and let the feeding frenzy begin. Looking outside at this STUPID weather noting that the bike, which is now equipped with some sexy studs, will not be used anytime soon due to thaw and no snow or ICE. The road bike is getting super angry at hanging on the wall with a training tire on it. Night without the kiddies, great meal with some good people at Casa and begin our day tomorrow punching in to a class at the gym before picking up the kiddies. Hockey slated for 8 pm tomorrow night and then a crazy week of dashboard time. Will throw the xc skiis in the van for a trip Ottawa bound in the event my return trip may result in battling traffic.......better to wait it out on the gatineau trails instead ;) Taking Lauren for her first DH ski experience next week....yaaay...looking forward to this :) Hmmmmmm some more thoughts about training has been spurred on my now growing possessed wife....she drops the bomb that maybe we should do a marathon!?!?!?!?!?! This woman is always surprising me....you never know....we may just be bike shopping for her in the spring ;) One thing at a time John........one thing at a time. Oh yeah...just finished an interesting book called, "The Psychotic Test"....I can now officially feel quite confident that I am not a psychopath.....others however.......I'm watching you.....