KB&C: More Runs, Rides and JFK Series Update

Greetings,

It's been forever since my last blog.  I got pretty tied up with morning workouts and after-work workouts, plus bits and pieces of life mixed in there.

I ceased from doing the JFK Physical Fitness Program, as it just became too repetitive and I needed a switch to more running in the mornings, with bike rides in the afternoons after work. With the duathlon coming up, runs and rides are my main focus and do take up a fair amount of time with two-a-days.

Not every day is a two-a-day workout day, but I'm trying to find a delicate balance. Weather and other factors (such as meetings at night, work travel, etc) come in as well.

Since my last blog on April 18th, here's what I've been up to:
April 19: Off
April 20: JFK circuit, 7 mile ride inside
April 21: JFK circuit, 2.5 mile run
April 22: JFK circuit, 4 mile run
April 23: JFK circuit, 5 mile Fat Bike ride
April 24: 10 mile indoor ride
April 25: Duathlon Trial: 1.6 mile run, 7.5 mile ride, 1.5 mile run (12 min, 30 min, 11 min)
April 26: 16 mile leisure ride, 11-12 mph average with my friend
April 27: 4 mile run
April 28: 6 mile indoor ride
April 29: 2.5 mile run
April 30: 2.5 mile run
May 1: 2.5 mile run
May 2: Off
May 3: 4 mile run
May 4: 2.5 mile run, 6 mile ride outside
May 5: 3 mile run
May 6: 3 mile run
May 7: 3 mile run (1 easy, 2 miles of .20 intervals on the parking lot)
May 8: 3 mile run

I've been doing more morning runs now since its been warmer to run at that time. I love this time of year as the temps get to be 40-50 degrees at sunrise and even when it gets colder, it still feels great.

As for coffee?  I've been enjoying OG's King of Coffee and the mainstay of OG Black Gourmet.
Check out the awesome flavors at http://tinyurl.com/kbcoffee

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Yes, I will return to KB's soon. :)

Coach Rick