Latest Stuff…
A few highlights from the month…
Released 2 more guest episodes on the podcast.
Hitting some really technical trail runs.
My personal training business has been picking up at the gyms.
Working on a series of workshops for January – see events below.
I re-upped my Red Cross First Aid, CPR/AED certification.
Podcasts
Get subscribed to the podcast here and don’t forget to give me a rating or send me some feedback!
Episode 15: Eric Olson “Journey of 100 Marathons”
Episode 16: Mark Kransz “Just Having Fun”
New Race Reports
No new race reports this month. However, the Solstice Chase fatbike race is coming up. So… stay tuned!
November Training Summary
Cycling
November Mileage – 294 miles
2017 Mileage – 3,613 miles
November Duration – 19 hrs, 09 min
2017 Duration – 269 hrs, 58 min
I picked up my ride time quite a bit from the previous month with most of my riding being endurance zone riding. It was a mix of trainer or some short gravel trips over to the county park. Most of it was trainer time though, as I’ve been getting up a little earlier and spinning before the kids wake up in the morning. I did fit in a threshold test as well.
Speaking of trainers… I did get a CycleOps Magnus wheel on smart trainer and really like it so far. It is half the price of a chain drive trainer and actually works out really well while saving $600 over the price of a chain drive. I have only had it for a couple of weeks, but in my opinion it is the way to go if you don’t have unlimited funds.
Running
November Mileage – 19.4 miles
2017 Mileage – 148 miles
November Duration – 3 hrs, 9 min
2017 Duration – 22 hrs, 45 min
As you can see, I have not been putting in big miles. However, I am starting to have a bit of consistency in actually running. I’ve hit some very rugged and technical trail running within Wisconsin’s Interstate Park in St. Croix Falls, WI. One of the Snap Fitnesses that I work out of is right next to the State Park, so I have been able to squeeze in a short trail run once per week between appointments. Some of my other short mileage is quick runs on my treadmill. The treadmill runs are usually at the end of a spin on my bike trainer, just to mix things up and get my legs used to that trasition. I will be looking to do more triathlon stuff in the future.
Strength
Legs and back have been the main focus. I would say that I struggled a bit to get my workouts in that I wanted toward the end of the month. I also need to spend a little more time focused on stretching.
This is the resistance circuit that I have been doing this past rotation…
2 to 3 circuits sets x 16 reps of each exercise with a short recovery between each exercise and a few minutes of recovery between sets. I’ve been hitting this about 2 times per week.
Front Bar Squats
Pull-Ups
Step-Ups w/ Dumbbells
Chest Press w/ Dumbbells
Romanian Deadlift
Bent Over Row
I will start mixing this up a little bit now that I hit that for a month.
Nutrition
One thing interesting to note is my latest crave for Kombucha drinks… I’ve been drinking them often and swear my gut feels/functions better and the Kombucha drinks are really the only variable in my diet equation as of late. Also note, that you can get them in 6 packs at Costco that are way cheaper than individual bottles elsewhere.
Upcoming Events
December 16, 2017: Solstice Chase Fatbike Race
January 2018: Get Fit, Eat Right – Workshop Series
New Race Registrations
This a great fat bike race and I’m looking forward to see what they do with the course this year.
50k Birkebeiner Skate Ski Race
I’ve skate skied 4 times, so this one should be interesting.
Wilderman Ofroad Ironman+ Distance Triathlon
This one will be the big epic event for the year!
Personal Training
I am working out of the following gyms, plus offer virtual training/coaching over the web or phone… Contact me for availability.
Typically available Monday, Tuesday and Fridays
Typically available Monday, Tuesday and Fridays
St. Croix Falls, WI Snap Fitness
Typically available Wed and Thursday morning
Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.
Instagram Account
A few pics from the past month…
Link: Endurance Path on Instagram
On To Next Month…
Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.
-Steve