Rested and Ready! GO!

Took a bit of time off this weekend to recuperate from my new training schedule. I added in more weight room and functional work to my week. Laid off the bike a little bit. Ran on pavement! Yes ran on pavement this past week. I have not run specifically on pavement for two years due to it hurt my hips and my back. Trail running was my savior to continue to run. I just had to get out and run the other day and my only option was the paved trails. I needed to get a 5k tempo run completed and did not want to drive to the trails for a 5k. OK ran the 5k and really felt good. (24:39) The day after I did not but I know it was that I had not been on hard surfaces for a long time. I ran another 5k and felt good. I am traveling this week, so I will not have my rig and I could not locate and dirt trails to run close to where I am heading. This week I will be running each day of some undetermined length to further work on get my run fitness back to where it was September 2011 when I went and ran the FlatRock 50K. I have a fun filled plan of intervals some longer runs, (6-8 miles) along with some of my favorite field drills. What are field drills? Lets just say functional workout in the park. Loads of plank drills mainly on hands, Jumps, leaps, jacks, burpee's, push-ups  lunges,(top and bottom), starting to sound like FUN!

I hope to write a bit about my week while I am traveling. Posting my workouts and evaluating how I am coming along. I have a few running races I want to enter before the end of the year and I am still racing Cyclocross.

My next post will hopefully be from the BIG APPLE!

Are you ready to start on a NEW GOAL? Are you close to completing your GOAL and Need another? Come lets talk. I have a new fitness studio to work with you so give me a call. 913-523-3696
6701 W. 91st Street, Overland Park, Kansas 66212

See you on the road or the trails soon!
Coach Ruder

360 Cup in review

This past weekend was the Inaugural 360 Cup in Lawrence Kansas, Centennial Park. I only raced on Sunday but they had two days of racing, it is CX and it was tough. I lined up in the Masters 50+ again. Got a call up, (moved to the front) for preregistration. Nice to have that line up. Again we blast off and caught the 40+ guys fast. We even asked for a longer time in between the start and well this group is just wicked fast. The course felt like it was set up for the MTB'er with a lot of turns but after awhile it is all the same.

I had my chances for sure but again a few miss ques and the guys up front go fast. It is tough working around all the other racers who are not in your race but are also racing there race. I kept it up right for the most part. I fell one time at the big, big barriers on this up hill section and that is where I let 4th and 5th get away from me. I kept fighting in the hope they had a mishap. The course was fast but some of the flats had the bumps from heck that I was bouncing all over the place. It was hard for me to keep my speed up. Oh well finished in 6th place and I will take it. I will be taking a few weekend off to finish some other items for the family so stay tuned. Much more racing to come and some fun Gravel Grinder rides as well.

Until we roll again
Coach.

Coffee! Give it up! Can I?

Hey Coffee lovers and readers. I had taken on the challenge to quit coffee. My own ADDICTION I thought was not allowing me to sleep well, feeling tired through out the day. My way of testing my own ability to quit something I like and what I thought, a vital part of me. Jump forward to today. I have not had a cup of coffee nor have I had any type of caffeinated drink for 20 days, yes 20 days. In some ways I have thought about having a cup of Decaffeinated Coffee but thought going all in was the best for me.
So what I feel like I have missed is that warm feeling coffee brought to me when I am cold, like today. Or just that different taste I want at the end of the day. It has been strange getting up in the morning not walking down stairs to start the coffee pot. Ah found some time to either sleep longer of get up and add 6 new core workouts to my morning! Yes that is it, both, Sleep longer and new core workouts!
Have I had headaches? Yes. Do I still get them? No. It was a hard thing to do at the time. You who smoke or drink other refreshments know what that is like. I would suspect giving up Soda would be more similar to coffee but I think all addictions have there price. It comes down to what we as intelligent people know what is good for us and those around us should be the overwhelming priority, YES?

Some other things I think I have noticed. I am sleeping a little better. My appetite is different. I have lost some weight. The weight lose could be due to a change in my training but I just changed that a few days ago but was on the way to change. I still feel tired through out some of the past days but that could be due to the new training schedule. Overall I feel better. I guess that is the overwhelming result I am looking for.

Much more to come as my training plan for this quarter gets fully loaded. I will be running more and cycling intervals so I know I will be craving that one every so lovely cup of JOE!



See you at the races!
Coach Ruder