2nd of 3 Endurance Building Days - brrr back to cold weather gear

Quads are a tad cranky this morning so the easy 1 hr ride on the trainer will help no doubt. It will also force me outdoors briefly (house & training room in garage in separate buildings). Looks like March may not come in like a lion nor a lamb but a polar bear! We're headed for another deep freeze this week. 

My first hint that I'd need to revisit my running attire was Sealey trying to reverse as I opened the sliding patio door 

this morning. And she had her warmest winter jacket on! Saturdays she's usually keen to be let out as it's the morning she is rewarded for newspaper retrieval. The routine includes first going out the back door to relieve herself within our fenced yard. Then she's let in and does a mad dash through the house to the front door where she is let out "on her honour" (no leash, no detours to visit her boyfriends or chase Joey the resident squirrel). Dawdling a bit within my sight is permissible. It was too cold to linger beyond a sniff or two - she grabbed the Herald and came dashing by me holding open the screen door. Only one victory lap around the dining & living rooms and she dropped her parcel at my feet, planted her butt instantly awaiting her reward. High praise, tail wag, jacket off,  biscuit in mouth, she scrambled upstairs and under the bedcovers to get warm. 

I had onjust about the same as Sealey. In just my fleece robe, the blast of cold air was a shocking! It hasn't felt that cold since mornings earlier this winter during the polar vortex. And the calendar shows the official arrival of Spring in 19 days! The newspaper printed a full page of Spring weight restricted hwys. The stores have all the Easter goodies out already. Liars, the pack of them - lol! 

When is Spring Training camp in hotter-than-Hades Arizona? *sigh* not 'til May : (

In the meantime, I'll just  to escape to a 'virtual' warmer climate. I might have to jack up the heat in the garage to "make believe" I'm in some hotspot & will select a 1 hr  DVD where palm trees are featured...

Better get at 'er!

Moka's Workouts for Saturday, March 01

Workout #1:  Easy ride
Type: Bike
Planned Duration: 1:00 Completed 1:00
Description: Ride in the power 1 and 2 zones, mostly 1 zone. Mostly flat course. Low effort--light on pedals. Comfortably high rpm. Lots of time in aero position.
Pre-Activity Comments: This is an optional bike-run combination workout. You can omit the bike ride. If you do it take your time transitioning to the following run.

Workout #2:  AeT Steady State - I do the first hour or 10k give or take as a solo out & back mostly on the unpaved shoulder of the highway. Then pickup Sealey who is usually dressed and ready thanks to Big Dawg Daddy (BDD as he's more casually know). Seals and I will run 1km to Bell Park on leash and then I let her off leash for our trail run. Today I'll see how I feel as we arrive at the end of on part of trail. We have the option of returning home via the frozen lake. I think there's enough of a snow base not to have me slip-sliding and forced to walk rather than run. She's OK about playing it by ear. We'd both prefer the lake run, hands down.

Type: Run
Planned Duration: 1:45 Completed 1:45 and by the time I was ready, it had warmed up considerably. 2nd week that my long run felt so wonderful. The mid week drills must be working! And we ran back via the lake. Perfect conditions 
Description: BT: Warm-up long and gradually.Then on a mostly flat course and soft but firm surface run 40 minutes continuously in heart rate zone 2. Not higher. Focus on good form with a high cadence (85+ rpm) and flat footstrike. Long, easy cool down in zone 1.