TGIF workouts :)

i took the day off of work today to fit my long ride in.  i'm flying to the UK on Sunday for work and will be out of hte country next week.  killed my legs today, and man it started to get hot during the end :)

just shy of 81 miles in 4 hours 23 minutes and change.  hit some decent sized hills on the route today.  details if yer interested here:  http://connect.garmin.com/activity/91405113

Wow, what a ride. Have a great time in the UK.

2.5 miles on the elliptical. My knee started to hurt so I stopped since I have 11 mile training walk/run tomorrow.

half hour weights

Finally tried the foam roller on my legs. Never thought I was coordinated enough to use it (or small enough). Did my right calf hurt, especially around the knee. Guess I have to make it a regular part of my training now.

Jan

Jan - how do I find out how to use the roller correctly for my legs?

Thanks!

 Runner's World has a bunch of videos that show you how to use a foam roller.

http://www.runnersworld.com/video/1,8052,s6-1-0-5,00.html

It's not easy, at least for me.

Jan

THANKS!  I will check it out.  I have a foam roller from an old shoulder injury and my knees are telling me that I have added new stress to them.

 nice ride, I am backing off to 50 tomorrow, but my first century attempt will be next weekend :)  

1920 yard swim for me in 50 minutes, using the "catch up" stroke and my newly learned "breathing" kick.  Feel like I am learning to swim all over again, but its a good thing.  :)  

 by the way, hoping that 198 heart rate spike was a power line surge, not your actual heart :) 

yeah, my HR strap occasionally goes haywire.  my max is more like 178, even then, i'm near death if i hit it :)

i'm doing a century next weekend too, good luck on yours!

Awesome ride and it made me feel better about my performance going up the hill there on kellymill outside of my neighborhood. 

did i pass your neighborhood today?  which one is it?