Saturday 11/29 - A rather lengthy workout scheduled for today and I am going to miss most of it, darn... Actually I am a little bummed, I do enjoy working out hard and pushing the limits. The following is the schedule as it was laid out by the team.

8:45am: Arrive and get into gear depending on group assignment

9:00am: 90' swim

10:45ish: 45' dynamic run drill, 45' strength

12:15-12:45ish: Prep for brick, light snack, fluids, and get in appropriate clothing, weigh in for sweat test pre and post brick.

1:00pm:Brick (2-3 repeats)30' spin, 20' run. Spin focus is on drills and for fit review as team rides

4:00ish: Brick complete, get folks to weigh in after they complete the last run.

C. What Gear to Bring: EVERYTHING
D. Nutrition/Light Snack:

Everyone finds a different blend of drinks, gels, bars, real food so they need to start experimenting right away. An electrolyte drink of some sort is key for everyone however. Coach Nancy takes about 200-300 calories per hour, someone larger will need more. Example: Test starting at 200 calories per hour, and 24 ounces of fluid per hour. Break it down so you are taking food and liquid in every 15 minutes. Bring more than you think you will need because you can always choose not to eat it. DON’T FORGET a recovery drink/food to eat within 30 minutes of finishing the workout.

Some suggestions:
Light snacks would include about 300-500 calories from the following sources:

Recovery Drink, Sports Drink, Cliff bars/Builder bars/Power Bars, Bananas, Apples, Small sandwiches (and I mean small, not a Lunardi's "two hander"), Salty snacks like pretzels or, potato chips, Trail mix, Fig Newtons, Mixed nuts, Yogurt, Hard Cheese, Sardines, Hard boiled eggs

That all sounds great right... I did the swim portion (wimp), but I did do the three bricks on Friday.

Sunday 11/30 - This morning my neighbor and I committed to some much needed yard work. We have an open drainage ditch that runs between our properties that has been in need of serious repair. The ditch has basically collapsed so when it rains hard (doesn't happen too often her in California), the water flows through my neighbors yard and into his pool. Good thing he's a nice guy. Neither one of us was in the mood for hard physical labor, so we hired three guys to help us dig and remove debris. We both though this was going to be a nightmare chore that would take a good portion of the day, but these three guys knocked it out in about two hours. The plan now is to lay an 8" drainage pipe down the entire length that should solve our problems for some time to come. We should be able to get to that tomorrow or Thursday. It'll be nice to get this problem taken care of, it's been weighing on us for a while.

Monday 12/1 - Rest