Mmmm...bacon

Man, that Superbowl was awesome, eh?  Well if you are anything like me you cared more about the commercials than the actual game.  As has been the case for a couple years now...Doritos always produces the best ads.  This year the man's best friend ad took the cake.  Speaking of taking the cake, let me get to baconfest. 2012 was the inaugural baconfest and it consisted of 3 different variations on the Holiday Bacon Appetizer.  The only rule was you could not stick to the authentic, attached, recipe.  The variations are below.

• Bacon and shredded parmesan
• Bacon and brown sugar
• Chicken taquitos wrapped in bacon

Isn't your mouth watering now?  Mine would be had I not pigged out.  While all variations were excellent...the bacon and brown sugar were awesome.  Kinda had a breakfast taste, yum.  The chicken taquitos won the award for most innovative.  

Monday - City run...

With all that bacon a long run was necessary and while I bragged about running a baconfest half marathon, I cut it short at about 12.75 miles. While not meeting my goal and having to eat some crow, those 12.75 miles made that Monday run my longest Monday run...ever.  

Tuesday - Yoga

More on this yoga stuff later.

Wednesday - Indoor Trainer - Bike 

Found a pretty cool little workout online...

Warm up:  Include your warm up time.

Part 1:  20(40), 40(20), 60(60), 40(20), 20(40) - 2x
Recovery time in bracket expressed in seconds. So, you sprint for 20 seconds, recover for 40, sprint for 40, recover for 20 etc.
This training is challenging but it goes quickly. Repeat this drill twice but recover for 5minutes between sets. You can add another set if you really enjoy this.
Again, recover for 5 minutes between part 1 and 2.

Part 2:  2min hard, 4minutes easy - 3x
This part does not require you to go flat out. Use the 2 minutes as a sustained effort rather than a flat out affair. Keep HR out of the anaerobic zone. Ride at your aerobic threshold level….that is below race pace. This type of interval really asks you to keep up a pace. Your aim is more of an endurance effort, burning slower and more efficiently. As an example, if you normally average 35 km/hr on a flat course on a race, work on riding at 31-32km/hr per 2 minute interval. Ensure you do not go into the anaerobic zone.

Warm down: As always leave about 10 minutes to warm down.
Thursday - Group run

Thursday - Group run...

Met with a group of about 20-25 people.  Felt like a little rabbit, darting to the front of the pack...only problem was I was not familiar with the course.  Had to drop back but finished third overall.  Very good run.  Roughly 4.7mi in about 34 minutes. 

See you out there!
TF