How do I get to prague?

well, it ain't going to be easy.
today, i ran 3 miles to the bike store, picked up my bike, went to the gym, did core, bosu squats (2x20 fast), 2x15 single leg fast, 2x8 single leg sitting onto a bench and up, 2x10 chinups with 90 seconds rest. dinner and beer.

sunday, rest
saturday, 2.5 hours classic ski drills, basically going round and round. groin hurt horribly the next day.
friday: 1.5 hours, hike up, ski down.
thursday: play a game of sharks and minnows, run 1 mile, high knees, butt kicks, power skips, hurdle jumps, long jumps, side jumps, more hops.
wenesday: hike 1.5 hours and ski down
tuesday, see thursday.
monday, rest.
sunday: rest. end of a 4 day rest cycle
saturday: intterupt rest cycle to run 3 mile warmup with 3rd in state boys.

what's it going to take to go to prague.
well, first, a team.
2nd, get near or above the rim again. i think plyos one day a week, and weights 2 days a week until march, then plyos 2 days a week, plus track workouts. tons of nordic skiing for fitness, and throw. a lot to do to catch a ride on a team to play a couple points here and there in the open division.

but, the bottom line is...
the blog is back.
and so am I.
not the last ride, but one more ride.

Thousands...

9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
10/6/2009 3:35, 3:20, 3:15, 3:02, 3:18
10/23/2009 3:26, 3:21, 3:18, 3:15, 3:12

and 10/27 400/800/4/8/4/8/4 in drake
:85/2:55/:80/2:40/:75/3:00/:85

achy hamstring at end of last 400

dirty second half.

my second half marathon.
technically, my 4th, if you count the marathon as 2 half marathons.
1:36:15, 1:42 faster than the last one, both trail marathons with 1000 feet of hills the first time, 1600 feet this time. net elevation gain was 950 or so. as far as i can tell, from anal retentive review of the results, i'm the only returning runner who improved on this one, with most of the comp dropping from 1-4 minutes.

25 at race time, chilled after a 7 mile bike ride to the race.

went out steady but allowed people (allowed?) to run by me after a bit, settled in and held my position up the 6 mile climb. had to stop to tie my shoe, took two little sips of water, passed probaby 5 on the way up, another 4 on the way down, finished 28 out of 320. 2nd in the 40-45 group, but that guy was a studly 5 minutes ahead of me.

my gps shows elevation gain as 1300, but race directors altimiter (more accurate) shows as much greater.

light week.

kids are racing today. but in town, which was a nice treat. always great to not set an alarm, and actually get some sleep. wednesday was an easy 45 min run and an easy 2 hour ride, thursday and friday was rest (well, biked around a bit), today i may run a couple miles, tomorrow, a half marathon on trail.

it's hillier than the last one, so if i simply beat my last time i'll be happy, but i'd like to crush it. Illio tibial band has been cranky, so i'm going to play it by ear.

after this, I'm going to try to get in a couple of epic rides, and if snowfall allows next weekend i'm going to to try to do a long ride/ mountain hike combo. the long runs are over for the year though. (longer than 10 miles).

i dreamt of snow in copious amounts, however, NOAA and el nino tend to disagree with me.

1000s

9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
10/6/2009 3:35, 3:20, 3:15, 3:02, 3:18

highlands loop

easy highlands... about 32 from stopsign and back (call it 4.5)
6x100 m strides on turf on 18-15 seconds
a few core excercises.

hammy a little dodgy, but ok.

hills

8/18/09 3:45, 3:35, 3:25, 3:21.

3:25, 3:20, 3:25, 3:18, 3:15. good 1:30-2:00 rest. maybe best ever. hammy a little tight from cramping sunday.