Black Friday... I have never been one to get caught up in this insane shopping day and today will not be any different. Mette and my mother-in-law (Inger) left for Norway on Wednesday so it is just me and the boys for the next 10 days. Not to worry, in case you are, I have lots of help lined up. 

These last three days it's been just us boys and getting a workout in has not been easy. All I have been able to do is run. With Steffen in a stroller I ran 6 miles on Wednesday and another 6 on Thursday. I can't remember the last time I a ran with a stroller. It's different, I find it hard to relax my shoulders so at the end of the whole thing my back and neck are very tight. None the less it basically worked quite well.

I'll try not to bore you with too many details of the last week, but let me recap:

Wenesday 11/19 - We had our first coached swim workout at the Pleasant Hill adult education center. The pool was salt water which was very nice actually. Most of this workout consisted of balance drills. I also got some good instruction on tightening up my kick. It should be like swimming through a tube

Thursday 11/20 - 45 min. trainer workout. It was supposed to be a little longer, but it was just to boring. I even set up in the living room with a movie going. I should give myself a little credit, I did get most of the workout in. Later in the evening I met some of the runners on the marathon team for a run.

Friday 11/21 - AM swim. The swims are focused a lot on drills and developing good and efficient skills. The first part of the workout was balance drills and the second par was a 15 minute continuous relaxed swim. For future reference I got in 950yds. I'm sure we'll be coming back to that to see if there is improvement.

Saturday 11/22 - This was a big day for many of my marathoners. Those going to Honolulu did their big 20 mile run. This is the longest we take them prior to their event. As a coach, I spent all of my time on my bike. Between marking the course and riding back and forth to check on the runners, I got about 30 miles in. Not a great workout though, it was a lot of stop and go.

Sunday 11/23 - Went for a good bike ride. Our cycling coach suggested a route that included rolling hills. The ride was supposed to be 45 miles, but I only had about 2 hours so I had to cut it short. I think I did pretty good. I got in 38 miles in 2:15.

Monday 11/24 - Rest

Tuesday 11/25 - AM swim. More efficiency drills and a couple of markers:

5 x 100m shooting for consistent times (mine = 1:35/hundred).

3 x 200m (mine = 3:29/ two hundred).

I was very consistent, always with 2 -3 seconds.

So now you are all caught up. I really have to try and do this every night.