Alicia, for quick lower body workouts... Do squats or leg extensions, then hamstring extensions, and some kind of calf raises. You might also do the leg adductions and abductions. When I do lower body, I also do abs and some lower back stuff. You do one series of each, and then again go through all of them. Shouldn't take you more than 20-25 minutes.

I do upper body on another day, one exercise each for chest, biceps, shoulders, triceps and back... same way, one set of each, short break (you dont need breaks after each set, since you use different muscles), and another series. Sometimes I do extra sets for chest and shoulders. Again, 25-30 minutes.

Chris

Nice workouts all. You guys are an inspiration.

Sounds like we are all in the same boat on the strength training thing. I just know from past experience that when I've done both I don't have any issues, ITB, sore knees or otherwise. It's no surprise that weak quads can cause sore knees and weak glutes can cause ITBS. It's time to get back to squats and all those other weight/floor exercises I used to do. After all I am in this for the long haul and the whol tri thing is just a means to and end and the means to keep me focused on it. As someone said in another thread: concentrate on the athlete lifestyle and let the training come to you.

5.3mi recovery run today on the TM while watching the snow come down ouside. Tomorrow it's back in the pool and this time without forgetting my noseclip.

Good night all.

Kymber- I am doing strength training, but I still need to work on my quads and glutes too. I know it will help with the biking. Massage sounds good!

Well, I ordered my tri outfit! I also got some swim training stuff. I'd like to get faster, but I really just want to have stronger legs and arms, and I'd like to start swimming year round for exercise in general. Got me some Zoomers, a kickboard, pull buoy, etc... I was getting free shipping, so I figured what the heck. Saves me running around town, and they had good prices.

Great rest day. Tomorrow I'll do a run and a bike (I hope) and some strength training. It is supposed to be a swim day, but I really need more biking.

BTW, we had chili tonight!

One question on abbreviations: What is ITB, ITBS, and what does MOJO stand for?

Kelli

Man...miss a day and it takes forever to get caught up to you guys.

TGIF....it's been a crazy week around here. Training is going well though. Did a 5M run at lunch yesterday and a 21M ride after work. 1500 m in the pool this morning. I'm tired.

About the weights...I'm a resistance avoiding triathlete. There, I said it. I figure since time is limited as it is, I'm better off working on my weak areas, in this case the bike. So instead of weights, it's lots of saddle time for me.

The weekend brings a 9M LR and a 30M bike.

Chris: Have fun in Tuscany, a different kind of tri. Eat, drink, see, repeat.

Dinner tonight is caramelized onion pizza w/ bleu cheese and a caesar salad. It's movie night....I think DS wants to watch Happy Feet.

Have a great weekend guys!

Chris- Austin Powers, o.k. I get it. I thought it was an acronym for something. Duh!! I also hate the stationary, but I have no choice sometimes. I think I'll bring a book or magazine next time, though.

Hobey- Movie night for us too. I think we'll be watching Peter Pan since DDs got it for Easter on DVD.

Just got back from the gym. Just an easy 3.5M run on the TM. That's all I had time for. Boy, I sure do have to go slow to keep my HR below 150! I did my strength training before my run, and it seemed harder to keep it down than last time. I plan to bike 10M this evening (if it doesn't rain!) My HRM should be here.

I have to take DD to the doctor. She's got an ear infection. Her twin sister had one last week. It's these horrible allergies. The oak is over 1000 and the mold is WAY up there too. Ugh!

Kelli

hey everyone!!

week 2 of my training for the sprint triathlon in june!!
i started my new job this week and its third shift so im having some energy issues!! but ive been alternating my running and cylcling!! check it out!!

monday- 6 mile run (nice easy pace)
tuesday-cycled 12 miles
wednesday- off day ( had muay thai class)
thursday-3 mile fartlek
Friday- cycled 10 miles
Saturday- I will run easy 6 mile
sunday-off day (muay thai)

i still havent found somewhere to swim, ill cross that bridge when i come to it.

im feeling myself getting stronger everyday!! and im noticing a significant difference in muscle healing. Ive been drinking 8oz glasses of milk after every workout (some web site said to do this) and eating yogurt for snacks. Apparently this is supposed to support muscle healing. And honestly i havent been that sore!! yay!

im so motivated to do this, its making me feel really good to have a goal to shoot for!!!

Hi guys!

Did 1:30 on the trainer...the temp just won't get out of the 40s darn it, and I don't have the proper clothes to ride in this weather (without wearing all black-- which I WON'T do on my bike). I was supposed to do 2 hours, but didn't have the mental capacity for it today...must be something in the air, Julie! (I'm scheduled for a 2:45 ride tomorrow-- and it's supposed to be 45 and raining all day. Big sigh)

Nhogue- Milk and yogurt are great after-workout snacks. They have the protein required to help with muscle healing, and the carbohydrates required to restore muscle glycogen. Winner, winner!

Kymber- I've decided that massage may not be a luxury-- it may be a necessity sometimes if I want to remain active and pain-free! I wish we had a deal like $39 for an hour of massage around here! I can't find anything for less than 50-60 bucks an hour.

I have a nice recovery/taper week next week. Woohoo! I feel the need for a recovery week (sprint race next weekend)... I've got my first "A" race scheduled for next month....so this will probably be my last "light" week before I taper for that...That'll also be my first wetsuit race. Anyone have tips on wetsuit stuff? I guess I have to get out and practice in it. But where? The water's like 40 degrees!

-Happy Friday!
Jen

Jen: Last year was my first tri with a wetsuit and the best advice given to me was just before getting out of the water unzip the suit just as you are getting out of the water and it makes it very easy to get out of. You can get your arms and upper body out so that when you get to the bike you only need to get your legs/feet out. Use plenty of bodyglide on your neck, arms, sides, lower legs and ankles.

All: Nice workouts as usual.

Me: 8.5mi long, slow distance in 88:28 @ 10:24/mi avg. pace. This was my longest run of the year so far and it felt great. Things are looking good for the marathon relay in three weeks.