Hydration Solution Update (pt. 2)

Here are some pictures I took after spending some time fitting the bottle to the frame.

Checking in

So it's been a little longer than I'd like since I posted last. My excuse is that my foot has been hurting and I've been SO busy getting chiropractic adjustments, massages, ice baths, and naps that I've had no time to do some long-overdue bloggage.

Now that I've gotten the BS out of the way, I've honestly just been lazy and every time I think of something to post I get distracted and forget what it was.. even as I type, my lunch is distracting me. Spaghetti with meatballs. tasty.

Back to business. Today was my first day back running on the track and it went surprisingly well. I only got two blisters from running gingerly on the sore foot and we capped off our 8 mile track workout with a surprise 9th mile that was intentionally descended. The splits for the last mile were 85, 80, 74, and 61! The 61 was thanks to Tahir, who instead of running 75 as planned, decided to show his Ethiopian heritage and put the hammer down. I held on until the last 10 meters, when he pulled away and crossed the line 1 second ahead of me.

The nice thing about training with an African is also the worst thing. You are constantly reminded of how much faster you need to run. I love the Tahir :)

Recovery

I just finished filling out my recovery analysis for the last 8 weeks. It was a great opportunity for me to reflect on my recent recovery habits. The good news is that I am doing far better than the last time I checked in, but there are still some key factors I have yet to master.

Things I've got:
-at least 9 hours of sleep a night
-a massage every week
-at LEAST 1 foam roll session a week
-filling out restwise data every day

Things I need to work on:
-completing yoga once a week (for flexibility and core stability)
-taking an icebath after every workout at the training facility
-getting a nap every day

It's not any one of these factors that will make or break your recovery (and therefor training), but the combined effect of all of them. Staying disciplined and fitting everything in is a feat, but one that is necessary to truly finding out how good one can be.

Rest hard!

Necessary Equipment

The newest addition to the Alounge Training Facility equipment selection..










Woodway treadmills...check.
Computrainers....check.
Two lane endless pool...check
Mini espresso machine..o yes..

New Dream Bike

For about 3 months now, I've been crushing on Rob English's custom TT machines. I've been aware of them for about two years now, but for the first time I seriously wondered if I could find it in my budget to get on one. They're visually striking, well engineered, and FAST! (Rob rode a 51:13 40k on his personal bike!) When Rob did a special Di2 road bike for Fairwheel Bikes Podium here in Portland, my training partner and boss, Chris Boudreaux took notice, and now I'll have the opportunity to meet Rob in person when he comes to Athletes Lounge to talk with Chris about possibly building up a bike for him to ride this season!



Check out the rest of his models, they're all beautiful, true craftsmanship!

englishcycles.com