Tim Andrus Online

 

It’s been an interesting week in the life of Tim Andrus.  While I wish I could fully disclose all of it here, I will just say “whoa, that was quick”

 

Anywho, training for anything has been hit or miss (mostly seems like miss) lately due to laziness and business.

 

Friday I think I might have ran or biked or something, I don’t remember really.

 

I know that Saturday I spent the entire day at the pool without ever setting foot in the water.  We had a swim meet and boy did that take a lifetime!  I left at 5pm after getting there at 8:45am.  Nice day off.  I finally sold a set of Rims from the old suburban which always shocks me that I can buy wheels and tires for a CAR and spend less than just wheels for my bike.  Crazy.  This led to chicken wings and beer and not much else.

 

Sunday was a little better as I at least convinced someone out there to meet me for a run.  We managed 7.7 miles with some elevation.  If you are familiar with the Catherine Valley Trail that exists in the Millport, NY area, then I suggest to you a detour of sorts.  I won’t tell you WHY, but I highly reccomend running up the road named “New Rd” that parallels the trail (you actually run across it at one point).  While I have known about this road for years and its special feature I forget that many out there do not know its awesomeness.  Bring a camera, a photographic memory or just come back at the changing of the seasons. It’s pretty cool, and it’s the only ‘road’ around here that I’ve found with this feature.

 

 

Monday had the pool closed which made for sleeping in and a happy Timmy.  Monday night I managed to somehow convince Ace and Axl to do a trainer workout with me.  Workout #4 of the Chris Carmichael Power something or rather series.  Those little guys were excited to get on their trainers which are just home made forks stands and rollers with adjustable resistance.  With the exception of the Wahoo Kickr and the (now defunct) Lemond revolution, this is the easiest solution to a trainer for a kid.

The rollers are both Minoura Rollers with adjustable magnetic resistance units and I recommend them if you are in the market and can find some!  I found one of mine on CL and stumbled upon another from a co-worker.  Each were ~$60 so shopping helps!

 

This is what the boys look like riding in their Rev3 shorts.  They took off their jerseys before we started the 3^rd 10min interval.  Those little guys are hard workers!

• 10min wu
• 2min fast pedal
• 3x10min steady states with changing cadence (4min recovery).
• 10min cool down

 

 

For once the kids weren’t running around ‘karate chopping” the crap out of each other that night.  I think we need to bring the rollers in the house more often!

Tuesday the pool was open and I had 5 swimmers putting in the yardage at 5:30am.  I decided to join in for a set.  I put the clock on 1:30 and set it for 15.  I led the lane doing 100’s while they did a mixture of 50’s and 75’s.  It’s nice to see the parts of their strokes you can’t quite see while standing on the deck.  Bummer is trying to convey this to them in the span of 12 seconds and still catch your breath before the next repeat.

Another evening lost to ‘other’ stuff so my run was aborted, but I did manage to try a new beer.  I can’t recall the name, but it’s dark, tasty and WICKED strong!  One glass and I was ‘pie eyed’ and ready for a nap, so I had half a glass more just to be sure.  I was sure.

Wednesday has so far started out extremely cold -2*f, so one of those days where you wish for the numbers to go ‘down’ before they go up.  The pool was great and my swimmers are coming along quite nicely.  I on the other hand feel like a dead weight in the water anymore.  Maybe I need to clone myself and stand on the deck and yell at me?

That’s enough jibberish out of my finger tips for now.  Perhaps I will write some more stuff while I fly to Denve/Boulder tomorrow for a Rev3 Team Summit!  Should be an awesome time.

 

Peas Out

 

 

 

So wednesday night as planned with only minor variations.  instead of 6.6m outside it was something around the same on the Treadmill.  I shorted out one treadmill and had to jump onto the one next to it to finish up.  Not sure what that was all about.

After the run though I did a P90X abripper thing that was killer.  Apparently (as if I didn’t already know)I have no abs…..

Coached little kiddies at the pool for a while, then hit the trainer for a work out.

What is up with workouts being interupeted this night?  about 10-15 minutes into the video my computer decided it was time to do updates and shut down?  WTF?  so the workout changed on the fly to:

8 x 3:00 On/2:00 Off  while watching two episodes of Cheers (isn’t the internet awesome?)

 

Thursday only had a Swim in the morning, but I was  ’blessed’ to have company there to kick my ass…… Thursday, night turned into game night with the wife and kids.

Don’t know what will happen tonight, but I have gear to run in after work all ready to go……. here’s hoping.

It’s been a while since I’ve updated my training page.

break it down:

Saturday had the second outside ride of the year, which had 15 Rogue riders out in force to cover the 30ish miles of hill country.  The weather was fantastic as well as the comraderie.

Sunday with temps in the “Africa hot” zone for January in upstate NY Kelly and I forced the kids off their butts and outside for a run (Max and Ivy rode).  We managed 3 or so miles and I have to be honest I had to work in order to keep ahead of Ace who kept putting in the attacks up each hill.  It won’t be long now.

Monday: Hit the pool for a couple thousand yards in the morning.  Finally getting somewhere close to where I should be.  Monday night had a trainer workout of roughly 3 x 10min hard efforts.  That was a rude awakening.

Tuesday: Hit the pool again.  This time I put a few 200′s in there only to find out how incredibly out of shape I am!  Tuesday night had me running outside just because I needed to get out of the house and away from those darn kids that were beating the snot out of each other.  Better for me to leave so I don’t join in.  6.6miles at a pace I’m not ready to admit ‘publicly’ yet.  But it was nice to be moving in the right direction instead of on a treadmill in the basement at work.   I also ate my weight in citrus fruit last night after the run.

Wednesday:  No swim (for me), But I did get the priveledge of making others do laps. :)   This evening’s plans 6.6 run again @ 3:45 followed by a good time telling kids to do laps followed by trainer workout #2 (which I haven’t reviewed yet so I don’t remember what it is)

……and we are caught up now.

weight #heavy :(

This week was a fairly successful week(5days) in training.  I managed 5 days of swimming and 3 (soon to be 4) days of running.   4lbs down from the previous thursday (Cancun announcment) weigh in.  I know those aren’t a ‘real’ 4lbs, but hey, I’ll take’em.

Starting next week I’m planning on adding this somewhere in the mix

Trainer 1 hour each day:
10′ warm up
20′ @ Tempo
5′ easy
20′ @ Tempo
5′ cool down and done.

 

Not sure where it will fit during the 24hrs yet……. but it has to find a home somewhere.  Wish I could get my runs in on lunch like I used to.

20 weeks ’til Rev3 Quassy?  Plenty of time…..

Great weather this weekend has a ride planned for tommorow and maaaaaybe one on sunday.  A run would be a great addition to the weekend.

On a side note, some interesting super top secret things are going on behind the scenes in my life.  Crossing fingers!

 

Twas the first day of training

 

By: Tim Andrus  (As if anyone wants to take credit)

 

 

 

Twas the first day of training, I awake in a fog.

 

Not a creature was stirring, not even BeefDog

 

My bag was all packed with swimming attire,

 

I hope my ambition will not soon expire.

 

 

 

I frump to the kitchen, fire up the Kuerig.

 

Brew a bit of black coffee, in a cup much too big.

 

Brush my teeth and I’m ready, to warm up the truck.

 

The remote start doesn’t work, and I groan WTF.

 

 

 

Grab my bag and my jacket, and my hot cup of Joe.

 

Turn out all the house lights, and I’m ready to go.

 

It’s dark and it’s chilly, the moisture has fallin’

 

This coffee it’s workin’, ‘cause nature is callin’

 

 

 

Arrive at the pool, a few minutes to soon.

 

I sit in the truck, rock out to some tunes.

 

5:30 has come, the doors have unlocked.

 

My game face is on, this gun has been cocked

 

 

 

Stand at the end, my lane it is clear.

 

I dive in real fast; please don’t look at my rear.

 

The first laps feel great, I hammer them through.

 

The next aren’t as good, in fact, they are poo!

 

 

 

Eight minutes have past, the warm-up is done

 

My breathing is fast, I’m not having much fun.

 

Twenty times one hundred will take a great toll

 

These flippers and paddles will help make this goal

 

 

 

I flip and I flop, on my front and my back

 

I yell to the guard, ‘tis not an attack.

 

The clock it keeps time, it continues to beep.

 

My lungs they are searing, my eyes they do weep.

 

 

 

Fifteen of them done, it feels like much more.

 

Five more and it’s over, I can lay on the floor.

 

With two of them left, I like to count down;

 

My best wish for now is that I do not drown.

 

 

 

Last one and I’m done, this set it is toast

 

Be assured of my times, I surely won’t boast.

 

I’m done with the pool, reunited are we.

 

I run to the shower, ‘cause I have to pee.

 

 

 

The day is just started and I’ve learned one thing.

 

Take less time off in winter and don’t wait ‘til spring.

 

May your training be painful, and your recovery fast.

 

Race season approaches, when I’ll whoop your Ass!

 

 

 

 

 

 

 

 

 

 

 

 

 

(forgot to post this Saturday)

 

 

Figured I should start posting more training updates……….

6ish on the treadmill last night.  I think it has a broken deck since landing in a specific spot makes a hellacious noise.  I have to figure that out since avoiding that spot made me crash a couple times last night.

 

That is all.