IronDork

The weather was amazing!! A little breezy, what with the incoming hurricane and all. Low 60s in the morning, high of upper 70s. Durn near perfect race conditions.
Unfortunately I was not willed in before 10 hours like I thought I might have been. I actually had to move my body. But I am really happy with my time. I have accepted thatI will probably never qualify for Kona. It is so much more competiitive than I ever imagined. I overcame some mishaps, too and got personal bests in all 3 (except the swim, but we had to walk/run about 50-100 yds between swimable water and the beach 4 times, so I did swim better (vineman was 1:09 something with no beach entrance/exit).
On the home stretch of the first swim lap my goggles were removed completely from my head by the feet in front of me. I though I was totally hosed, but I found them floating nearby and got them back on my face. I don't know what I would have done!
Then in the bike there were HUGE packs forming. It was practically unavoidable to ride in a pack. Technically - drafting is illegal in triathlon. I had issues with the principle of it, but figured that those who are qualifying ARE riding in packs. So I was in one with probably 50 others and - as luck would have it - I was beaned with a red card. The motorcycle ref told me to go to the next penalty tent (15 miles down the road) so I did and had to wait 4 minutes before re-starting. I looked up the bike time of the guys in the pack I WAS in. They rode a 4:47. That would have cut 15 minutes off my bike split! I ended up in another unavoidable pack - yet smaller - around mile 80. I took my fair share up front! Then with 12 miles to go I dropped them like suckas and fought the last 30 minutes solo.
The run is always just a struggle for me. I ran fast for about 2 miles, then I walked aid stations trying to settle my twisted up guts and cool down - not a lot of shade. I actually walked quite a lot, looking back. Oh well. I left room for improvement, right?

Bike the Run Course

Went for a super easy spin on the run course to try and familiarize.
Rode 13 miles in 54 minutes.
Went to the Baptist free breakfast, then checked my bike into transition.
Could have rested better this day, but family is first!
Sore legs and a really sore back/SI joint.
Should have hit the massage table.
Wifey poo hammered on my back for a bit and I think it helped.

Practice Swim

I went out just as they were setting up the practice buoys. Small groups of people were wet-suited up and ready to swim, too. I just wanted to get a feel for ocean swimming - Salt Water, Chop, Animals, etc. I had not picked up my wetsuit yet, so I went out in a speedo, goggles, and a swim cap. I actually got an applause from a shivering clan getting psyched up to swim in their wetsuits. I ended up swimming the whole course (one lap). I got stung by little jelly fish, saw one and other fish, too. I fely very buoyant (salty) and felt really good. Swam slow and strong.

Curtain Call

I wanted to swim, but cousins, cousins, cousins.
So I went out for 20 minutes on my feet for my final session (its about time!)
.6 mile warm up to the track.
1 mile time trial - 5:59! New PR, also the first time I've really timed a one mile TT. I think I'll aim for a 5 minute 1 mile TT some day. Next year? maybe.
Then I ran home easy.
Of course I ran with a wig - its Halloween!'

I think I could have skipped it, though. My little one and I walked 3 and a half miles trick or treating for three hours!
Kids

Almost Done

I started out in the low 40s. Uber windy.
So I ditched my jacket and tights and then of course it got colder.
Took me 1:23:00 to get to my destination - just over 25 miles. So slow.
But windy and cold!?
Ah well.
One more workout tomorrow and then its rest up, save up.

Scouts

250 Warm up
200 (rpe 4)
2 x 100 (rpe 8)
200 (rpe 4)
2 x 100 (rpe 8)
200 (rpe 4)
cool down 200
About 30 minutes.
The boy scouts mostly stayed out of the way.

Spin and run inside

60 min spin on the Motobecane.
1 mile on the treadmill - barefoot. (6:40)

Two Fer

Early 30 min swim.
200 warm up
200 kick
150 pull
3 x (100 IM)
kick 100.
Time to go.


Later I did a crossfit:
800 mile run
50 situps
50 back extensions
Three rounds
3:00 per run (give or take a few seconds)

Run x 3

Got the tire all sorted out!
Got the bike off. Didn't work out yesterday.
But I did today at 8100 feet (with 3-400 feet elevation change each split.) And it was in the 40s.

Crossfitendurance.com
1.5 miles with 5 min rest - three times
10:30
10:39
10:43
I got lighter each rest (if you know what I mean) and I started the second int. 33 seconds late. Looks like it was my fastest at 10:06
Good times.
Two weeks!

Bad Luck!

So, I set out with long sleeves and knee warmers on a beautiful afternoon ride. I was planning 3 hours and then a 20 minute run. That is not what happened. At 2 hours 21 minutes, I was almost done with my second 27 mile lap when - pshhhhhhhh.
Yeah, I hit something on main street and now my tubular is unridable!! Yes, the tubular I have ridden only three times. Of course, this is at 4:30 on the day before I have to drop my bike off for transport. So I walked home for 25 minutes and then went for a run that ended up being 17 1/2 minutes long (2.25 miles). Legs definitely felt it. I was moving that bike today. 23.6 mph on the first lap, but only 22.6 over all (with a couple stops). I blame the increasing head wind. Yeah, thats it! 53.25 miles
So it was off to the nearest bike shop (45 minutes) before they closed and cha ching - new tire. Its stretching over night on the wheel. I'll tape it tomorrow morning and the off it goes! Crazy. I'd rather rush to get it sorted out now that on vacation, you know?

Short Crossfit

50 meter walking lunges
50 situps
4 rounds for time.
I did not look at the time.
But it left my legs suprisingly sore the next day...

No clever title

Spinning nowhere for an hour and then 20 minutes on the treadmill barefoot.

Are we there yet?

400 warm up swim kick pull swim
4 x (75 easy, 50 build, 25 hard) (2:13 best)
400 straight.
(75 easy, 50 build, 25 hard)
50 cool down
I was there for 45 minutes. Had the place to myself again.
I love that.

10 dollar Brick

You gotta do what you can when you can, right?
Well I rode for 1:30 and ran for 15, then hurried and got my kids back from the babysitter. Beautiful day!

What, me a 2-a-day?

I know, this should be the norm, but it hasn't been.
From crossfit this AM:
For Time:
21 Hip-Back Extensions, 400 meter run
18 Hip-Back Extensions, 400 meter run
15 Hip-Back Extensions, 400 meter run
12 Hip-Back Extensions, 400 meter run
9 Hip-Back Extensions, 400 meter run
6 Hip-Back Extensions, 400 meter run
3 Hip-Back Extensions, 400 meter run
It took me just under 23 minutes

Then PM, I followed Crossfitendurance.com - mostly.
They posted a 400 meter time trial. I did the following for 30 minutes:
250 warm up Swim.
50 Kicks.
100 IM
100 IM divided into 25s.
Complete recovery
400 m TT = 5:50 (room for improvement)
100 cooldown swim.

OFC, I love that place

Except the ignoramusses that don't understand lap swimming.
300 warm up with lots of kicks and some back stroke
1500 consecutive
100 cool down kicks and backstroke
I think I was in the agua for about 45 minutes.
I ain't fast.

Indoors

Sat and pedalled nowhere for an hour, then ran a 5k on the treadmill (with fake hills) in 22:17.
It was cold and rainy. Baby, huh?

Lone Swim

I had to wake up the life guard and have her turn the lights back on.
I don't remember what distance I ended up with. Not a lot.
I just drilled kicks and pulls and a bit of swimming, trying to shorten and speed up my kick.
30 minutes was all I got in.

Run to the Hills

I ran for an hour and 28 minutes if you include the bit where I got lost in the scrub oak. Not really lost, I just left the trail thinking I'd find the other trail.
I might have, but I didn't.
7 miles was all. About 2500 ascent and descent.
So that's decent.
Refreshing to get up there, though.

warm gym

10 min treadmill warm up
20 minutes of:
250 meter row
30 back extensions
15 pullups
(I threw in a bunch of situps here and there and did 5 rounds)
10 minute treadmill cooldown.

All barefoot, of course.

icecycle

Okay, so starting at 6:30 am when its in the mid to upper 30's wasn't the best plan.
And dropping into the low low 30s as the sun came up at 8 wasn't conducive to conserving any energy. So I huddles over the heat vent at the service station drinking hot cocoa and eating hostess donettes for 15 minutes before heading out and seeing if the sun had raised the temperature AT ALL. 2 quotes from the station attendant lady:
"you may as well be riding naked out there!"
"It was 28 degrees an hour ago, let me check - It's 30 out there now!"
Gotta ride, right?
I think I went 92 miles in just over 5 hours. It was miserably cold.
Oh well, time to taper down any way, right?

Lessons

After trying to teach myself and developing all kinds of bad habits, I finally paid for a half hour private lesson with an amazing coach. Best in the state? Maybe.
Starting all over with kicks and shoulder flexibility/streamline position.
Before that we did a great workout. Ladders. There were kicks and IMs and pulls and whatnot. It was a good one. I ended up swimming 2600 yards because I cut it short for the lesson. Then I probagbly swam another 600 yards during that.
Stingy shoulder. Felt good otherwise.

Too Cold to Be Wet

I'm pretty sure there's a rule written somewhere that says you shouldn't swim in a lake when there's snow on the nearby mountains.

I never have been too good at rules.

I had to double up the swim cap, but I spent an hour and 10 minutes out there. I hope I covered an iron distance in that time. That's what I'm shooting for in the IM.

New suit! Blue Seventy Synergie. Felt good. More flexibility oin the shoulders. Kefty still flared up after 45 minutes or so.

Beautiful afternoon though!

Track work

froze my self on this one.
6:35 mile to start with
3:00 rest
10 x 100 meter sprints with 90 second recoveries.
My best was a 3:52 pace.
My worst was a 4:23 pace.
The last one made me sick. Thats a good thing I think.
7:45 mile back home.
Good workout.

Come Late leave early

Rolled into the pool with just enough time to get a half hour in before I had to bail. Ended up with:
200 warm up free and back
I think I did 8 100's on 2 min int. I was getting them in around 1:26-1:30
Then I swam a 400.
I cant remember.
Left shoulder still bugging, but not stopping me.

Trails

Oh how mentally refreshing to get out into the foothills again. Pretty, to, eh?

1 hr 20 min

7.3 miles I think

Lotsa elevation

Tried the chia and liked it. I wish I'd drank it before the run instead of half way - right when I started the main descent. I'll definitely go for some iskiate again.

Now what?

99.89 miles
9438 ascent
8595 descent
25 minutes not riding (4 stops)
6 hour 12 minutes total!
I don't know what I was thinking. (huge elevation for a long ride. I'm not superman, I guess.)
I still had 14 miles to go but a friend was coming home the same way I was.
(his wife tipped him off cause she was by my wife when I whined like a baby that ME TIRED!)
So a red jeep pulls along side me and the driver motions me to get in. I practically locked up the brakes and got off my bike. I was so done!
I'm a little concerned now for Ironman.
I know I'm overtrained , but what do I do for the next 6 weeks?
quit?
Ride and run smaller distances?
I guess we'll see...

Longest crossfit ever

100 pullups
100 pushups
100 situps
100 squats
for time.
It only took me 7 and a half hours.
I may have been interrupted a couple times, but I got 'er done.

trail run

trail running is what its all about!
Spent about 45 minutes. 1.75 warm up. Then
8 times : one minute on, one minute off.
Beautiful autumn morn

Pool to myself

So, they're open til 8 now. I took advantage of that and showed up at 6:45.
There was a pregnant water walker and that was it. She left after a bit and I had the place to myself. Did a workout from last IM training program:
6 x 75 (last 25 backstroke) wu
3 x 700 (rpe 3, then 4, then 5)
150 cool down (each 50 slower than the previous)

Felt good. Left shoulder still squawked a bit, but I guess I'll try and get used to that...

52 Card Workout

This is a great thing to do when you can't figure out what to do.
4 excersizes - one for each suit.
Today was
pull ups
ring push ups
double unders
24" "box" jumps (I used a rock)

I was worked. Took about 38 minutes.

Autumn

I only had an hour, but I guess I made it count. about 600 feet in the first 5+ miles, then another 1400 in about 3 mi.

An hour five thirty and 16.75 miles I believe.

PERFECT weather!

Tabata

This is a crossfit term meaning

20 seconds on, 10 seconds off

8 times

It can be brutal.

So I barefooted the treadmill for 10 minutes and then raised it to 12% and 8 miles an hour

I have done it at 9 mph, but I was feeling like a wuss

For the very last interval, I bumped it up to 9. It hurt, I won't lie.

Then I rested for a couple minutes and ran for 10 more minutes.

That was it!

Keep those fingers crossed my left IT band doesn't snap and fly apart.

HetoMo

97.3 miles. 3 major stops (15 min total)
heat
hills
wind
fatigue
Dr pepper and doritos - never again
sweedish fish. yum
5 hrs 10 min
Total ascent 4300, total descent 4500

Too many simple sugars and I bonked quick

sick

I've been fighting a little cold. I think I may have emerged victorious. I couldn't stand it another second, though. I had to get out there and run.
I was going to do crossfitendurance.com's 4 Five K s. But i ended up only doing 3. Time constraints and weather. Felt really good though.
23:06(ascent 250, descent 90)
7 min rest
25:03 (ascent 315, descent 115)
7 min rest
22:00 (up 125, down 425)
7 min walk home.

10 miles total including walking rests.

Row Row Row my Nothing

30 minutes on the row machine got me 6500 meters and a little blister - no big deal.
Then right into a crossfit:
Double Unders and Situps
50,40,30,20,10

Insomnia

I could not sleep last night. I don't know why. Finally after a banana and 2 toasts at 2 am I slept. Right through my alarm! Oh well, no swim.
So I did a crossfit. Hooray.

20 Pullups
30 pushups
40 situps
50 squats

5 times

I think we were supposed to rest 'tween rounds, but we didn't.

Tarahumara I'm not!

Went to my parents and forgot my running shoes. No worries. I'll go barefoot!
About the second lap on the high school track and me feet were tender. So I hit the grass for the next half hour + : that didn't help. So, 45 minutes. Forgot the garmin, maybe 6 miles, maybe less. Not sure. But its pretty hard to walk without wincing now. And my left IT Band feels like its gonna snap any minute.
I'm a wreck!!

Agua take it easy

The masters were there.
A punk kid shared my lane.
Yet I was able to just take it easy and swim my 300's
4 of them: swim, kick, swim pull
Then 100 backstroke for good measure.

Feliz Cumple Alex

90 min ride this am
Tried to spin easier than usual 4 x 1 min accelerations spaced 5 min, 10 min, 5 min apart.
31 miles in my new lycra
hooray price point

little brick

60 min indoor spin
1.6 miles at in 10:45 (6:42)
3 min active recovery
1 mile in 6:55

6 Muscle-ups (news to me!)
100 situps bonus

Back to the agua

Early swim - 6 x 200 easy, build, easy, hards
100 back
75 cool down
time up (30 min)

Shutting Down

After an intervention, I accepted the advice of many.
I had a big big ride planned, but instead I slept and then got a massage.
I have to redo my training schedule and figure out how to make it work, because it wasn't working before. The slow paces and speeds and the injured knees - not to mention my bad attitude and mental done-ness - are big signs saying
"Hey, Idiot, take a break!"
I guess we'll see what happens next...

Crossfit with Jeffy

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
20 min

Shouldn't have.
I'm over cooked.

My knees hurt

2 hours 53 minutes was the goal today.

I got out at 10am and it got hot. Too hot. I only made it 19 miles.

I think I need a break from long runs for a while. And a massage!

Lots of hills in the dirt trail portion, then railroad tracks, busy highway shoulder, and the paved parkway trail.

9:06 min miles. Last time the same run was 8:06 min miles. Of course it never got over 70. Today was 85 by noon.

I also need to adjust my fluid/nutrition for the heat. Too much gatorade, not enough water.

Special thanks to the anonymous angler who hooked me up with H2O in my time of need.

Water keeps getting colder

And choppy, too.

I just swam for 54 minutes in the bay. Definitely calmer water on the south end. I hate boats that buzz swimmers.

Hate.

I thought I'd get in a fight, but I think when I took off my wetsuit on shore and stood there in nothing but a speedo, they decided to bail.

Ha Ha

Share A Smile

I love me a mini tri!
So a group of dentists does a tri as a fund raiser each year to fix teeth of homeless people. Good cause, good fun.
I knew most of the volunteers on a first name basis which made it fun, too.
Unfortunately, Team Stacker Berry recruited a new fairy. I got second.
Some day I think I'll just run faster. Maybe.
2 brothers, a niece and a nephew did it, too. That was cool.

PEDAL

4 hours 15 minutes.
Stopped at home after 55 miles for a sandwich, chips and potty break.
Hit 85 miles 45 seconds after the 4:15 mark. I was worked over.
i'm getting old.
Great weather though.

Swim and Think

45 minutes of restful swimming in the lake. Nice time to reflect on the recent past and close acquaintances and relationships. Pretty day, too. That water's getting colder fast.

MTB and Def Leppard!

Headed to the mountains with the jefe. 21 miles. 2 hrs 45 min. 4500 ascent 5500 descent. Cool and rainy. Beautiful.

Then I went and met Def Leppard before they went on stage and put on a great show! A day to remember for sure!

What's wrong?

2 hours 37 minutes this morning. Great weather. I fell apart! After only an hour I was so beat! Walking. Right hip and shin, left foot, wa wa wa!
8:30s for the first half, 10:30s for the second half!!
I went as far as I did in 2 hr 17 min on July 30th. (16.25)
I don't know. Anemia? Hunger? Too much rest? Too much fatty fatty fat fat? Too much food last week? Too much running during this prep for Fla?
I don't know. I just hope I can turn it around, there's still a long way to go.
Help me Obi Wan.

Rest Week is a SHAM!

I've gotta do more next time its rest week. I went out on my bike this am for about 40 minutes and then ran for about 25 minutes, I was beat! Got tired quick, legs were sluggish. I ran the 1st mile at 8 min, 2nd at 7:30, 3rd at 7:10 (tried for a 7 flat, then the last half mile shoulda been at a 6:30, but lets be honest, it wasn't.)

Then I went and watched the Tour! at the dutch hollow feed.

It was kinda cool. I wish I would have scored a cool water bottle. Oh well.

This is the lead breakaway.

I heart rest week

Bald Mountain. 1.5 miles, 1,200 feet elevation gain. Kids, wife, dog. Good times!

Then 50 pull ups, 100 ring pushups, 200 situps in the garage.
Good half hour work out to button up the day.

OFC

Got my swim on.
100
200
400
(50 swim/50 kick) x 4
200
100
50
"cool down" 50
Left shoulder still hurt a bit, but not as bad.
Concetrated on form a bunch.

Rail Trail

I knew it wasn't totally flat, but that was a lot of down and up (and wind!)
1540 descent/ascent
19.7 miles
2hrs 45min
new (unofficial) 13.1 time = 1:45:43 (I had to stop and squat.)
Right calf balled up after 5 miles, everything else worked ok.
Baby ruth, never again on a run!
Welcome Welcome Rest Week.

Big Big Bike

So, I got less miles, but rode for 4:30 today. From where I grew up, over "the loop" and home with a side trip or two. 75.5 miles with 6260 ascent and 5451 descent.

Sluggish! I really need next week - Rest Week!
Another big day tomorrow, though.
So I got me a massage. She spent forever on my upper back which may explain why my shoulders pang when I swim. there were 1,00 knots and she worked most of them out. that should help. She never got to my quads, though - bummer.
Now I have to go back, right? Ok, I will.

Open Water

Off to the open water again.

I couldn't find my watch, so I just looked at the time I left my car to the time I got back. It was 52 minutes. I wanted 50 swimming minutes and I probably just missed it. 48 or so?

But I went further than I have to date. Two island laps (and the water is low) including going out to the south buoy first, each lap. Then I went to that buoy one more time and back. Felt better about my form.

Short bike

rode a little over 35 miles in about 1:45
My quads are COOKED after yesterday's events.
Lotsa climbing, lotsa descending.

Then, after swimming with the kids, I stayed for 30 minutes and did this:
500 "warm up" easy swim
3 x 100IM and a 200 IM
500 Swim, slower and slower
Tried to work on form
Im BEAT!

More Crossfits

3:00 "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
www.crossfit.com

6:00 Run: 10 x 200m with 5 times the recovery (misread and rested 4x the run time - oops)
Jefe did this one with me and kept me honest. we ran between 33 and 36 each time.
www.crossfitendurance.com

Going Somewhere

Great Big Point to Point run today. Satarted on the usual trail, but instead of turning around at the dam, I went down canyon all the way to the mouth. 2 hours 30 minutes and done! Ended up 18.5 miles. That was an 8:06 average. Sure, I lost overall elevation, but I felt great!

New PR for 13.1, too : 1:47:30.

I was unsure of the trail connection and I still am. The old road ended and I bushwacked, side skirted, and dropped back onto the Railroad tracks. I may have gone further and had an even better 13.1 without that little adventure. The tranvía lasted about 3 miles or so and then it was "the parkway." I found myself loathing the UC people even more than when I was one. I guess I'll always be one, but since I'm out now I can be an elitist. I detest that trail, or rather its stereotypical Saturday users.

Back on the bright side of life -

The weather was gorgeous! Upper 60s, partly cloudy, a bit too much wind, but it is a canyon, just nice. I felt really good the whole time. Had a banana at 30 minutes, a snickers at 1:10 and a Gu at 1:45. 40 ounces of water and gatorade were gone after 2 hours, but I didn't really need it for the last 30 minutes. Of course, I didn't pee until 5 hours after I finished, so that may be bad. I jumped in the River to cool off/rinse off and then my beloved came and picked me up for a good ol' family reunion.

Up and over AGAIN

An hour three minutes. I am getting slower! It was cold this am AND a bit windy. Beautiful, though. And I felt great.

Chop!!

I knew it was windy today and I was ok with it since the ocean may have chop in Florida. So I was glad to go out at about 2:30. It was WAY worse than I imagined. I should've taken a photo. Super choppy, super windy. Double lapped the island. The water has gone way down, so it's a longer distance now. Finished 36 seconds shy of 40 minutes, but I'll count it.

Shoulders started zinging, so I concentrated on form - NOT crossing over. I noticed that when I breath left, it increases the chances of my left shoulder to "zing." And similarly on the right.

Keep that in mind, me. Ok, I will.

Big Ride

4 hours ride time. (actually 4:11, but the last 11 minutes were just spinning cause I wasn't quite home.)

Ended up with 82.15 miles in 4 hrs. 3500 ft total ascent. 5000 feet descent. hope to be a bit faster on the flats. What a difference my 808s make! I was back on my american classic clinchers and I was a lot slower on the flats and descents. Plus I got a flat and took my sweet time fixing it. I think I needed more food. Guess we'll see next week!

Crossfit and Crossfitendurance

In the AM with jefe
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

In the PM alone:
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace.

Worked me over good.

Swim first, then Crossfit plus abs

Hit the masters a little late and had to leave after 35 minutes in the H2O, so I did my own thang. Easybuildeasyhards, a 100 IM, some backstroke, some plain intervals. If I remember right, I think I did about 1100 was all. Left shoulder started to sting after 15 or 20 minutes.
Those dudes are fast!

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Then I blasted my abs/tranverses and back for a half hour.
Good.

AM RUN

Got up and ran at 6 am. GORGEOUS. 2 hours 17 minutes. 16.25 miles. Felt pretty good. Irritation in right hip. right calf cramp. Left shin awkwardness. Sucks getting old!!

The Mucho

Headed out on a huge Mountainbike ride with 5 amigos. We covered 26.5 miles and I'm not sure how much elevation. Stops for potty, eating and flat tires asa well as regrouping.
4:30 total time. About 3:30 riding time probably. I need to analyze the Garmin;}
FUN!!

Thanks for the hall pass, Love

Filthy Fifties

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 18 pound ball

50 Burpees

50 Double unders

I was flying til the burpees. (20 minutes)

Then I hit a big wall. Finished at 35 minutes.

New record on double unders, though! 26 in a row. Hooray.

Man Makers Plus+

25 man makers
400 meter run.
Four times.
45 minutes


Jefe did an 800 on his first (overachiever) So I did one on my last.. (so did he and annie)

Lava Hot.

Set out to run hills
Ended up hiking that steep mountain with the L on it. 32 minutes of running, resting, and hiking.

uphill

AM ride up up up and down a titch. 57 minutes.
4 minutes behind previous time on tri bike.

downhill

AM ride up and Down Down Down to home. 1 hr

2 a day

So hot! Wife and Dog rocked the 5 k9. Good times.
I got out tgere at noon and ran me three miles, too. I tried to keepp it under 7 minutes pace. Tough in the heat, but I did a 6:56 average for 3.06 miles.

Then at 3:45 I jumped in a lake.
Two laps around the island. 35 minutes on the nose. Water was perfect, but I could feel the heat soaking into my black wetsuit. Felt good except that left shoulder tightened up like mad again. RRRRRRRRRRRRRRRRR!!

Up and over

5:30 am ride. It was actually cold! But beautiful!!

1 Hour 3 minutes - 5 minutes back of my record on the same ride. (18 miles, mucha elevación)

Felt worked over. Time to rest a bit.

Ran with Korey

He's getting ready for a marathon, so we got up at 6 and went running. It was pretty. Cold and quiet. We went up Hodge's Canyon and, after 4 miles of ascent, relentless ascent, totalling 1000 feet, we turned around. Back to the bottom in a big hurry only to discover there was no toilet paper in the outhouse!!! I may have cussed. Gotta do what you gotta do. Then we ran the flats for another hour or so and totalled 2 hours 23 minutes covering 14.8 miles (plus 0.4 if you factor in the elevation.) Pretty mellow pace, I think it was good for me. My h.r. stayed around 160 or less. Still, I need to go a lot faster in Florida!

Shiver

Is shivering a workout? We played on the lake, water skiing, water weenie riding, whatnot. I froze my hoohas off. I was going to go for a big swim, but I just shiverred all day and I'll count that as a workout.

Big day

Got up at 5:30 for masters. Only spent 50 minutes or so in the water so I had to cut my ladder short. It ended up like this:
Swim 100, kick 100, pull 100, backstroke 100
100,200,300,400,300,200,100
I cooled down with 100 backstroke.
Left shoulder still aches. 2100 yards.


Then, on the way to Bear Lake, I got out of the car and rode my bike. From the 16/30 Junction, up over the pass (1000 feet in 7.5 miles), down to Laketown (-1200 feet in 4.5 miles with gusty funky head/side winds.) Around the lake to Laketown again, and back to Garden City for 3 hours and 45 min of aero riding covering 74.5 miles. Good times. Windy. warm.

Crossfit Mixer

I combined two of my favorite xfits and it went like this:
run 400 meters
50 air squats
run 400 meters
max pullups (31)
run 400 meters
50 air squats
30 minute involuntary brake for a mtn biker
run 400 meters
max pullups (30)
run 400 meters
50 air squats
run 400 meters
max pullups (25)
run 400 meters
50 air squats
run 400 meters
max pullups (21)
Then 200 situps to make it a solid half hour work out.
I liked it. I ran barefoot and it sprinkled during the last 3 runs.
Right ball of foot is a trifle tender. But all in all I felt good.

My Left shoulder still aches. I'm a little concerned.

Finally a big ride!

Headed back to the UC West Side for a 3 hour tour.
I forgot my 305, so I borrowed my padre's GPS. It's a miracle I didn't forget anything else(especially any of the three little bears.)
So it was low to mid 80's. A bit of wind which was apparently at my back most of the first half, as I went really fast for a while. I ate 2 shmooshy snickers and a gu and refilled my bottle twice. I lost my Ironman water bottle souvenir. Bummer.
Here's the data:
63.25 miles
3 hrs 10 min moving
9 min not moving, i.e. stoplights, gas stations, and the park.
max 40 mph
ave 20 mph moving.
19.2 mph total.
Pretty cool little unit, I think.
Thanks, Mom and Dad, for watching the bears. You rock.

Chau Facundo, que tengas un buen viaje. Te voy a extrañar amigo!!!!!!!

I'm not a smart man, Jenny

One hour of sleep.
High wind.
78 degrees rising to 84.
Sounds like the perfect conditions to go for a long dam run. I say dam cause I ran from the north end of Deer Creek to the Dam and back. I guess I was about a quarter mile short of the dam, but I should have probably not gone for such a long distance without having run much lately.
14.3 miles - 2 hours 10 minutes.
20 sec strides at 35, 50, 1:05, 1:15, and 1:25
Gu at 40, Snickers at 1:10, Gu at 1:40
Out of Gatorade and water (20 + 20) with three miles to go.
PUTT PUTT
Left knee pain, right hip soreness.
I'm a wreck!

Special thanks to Mom for making the drive and hanging with the wee ones while I ran.

Trainer

Spun the Motobecane on the trainer. BT was a ball buster all day, so I didn't get'er done til 9:45 to 10:45. It was fun to watch the Heffernans and the Borones and a little Conan, though.

Deer Valley

Headed up solo this morning and riode to the top of the front mountain. 45 min up, 15 min down.
I love mountainbiking.
I think when the "dream" of tridorking is over, I'll get a real nice mountainbike and just enjoy that for a while.
Like a 90's rocker who just does mellow acoustic sets now and writes about meaningful issues. For me.

Crossfit with Jeffy

30 Pullups,
30 Squat Cleans 95 lbs ( we had a light bar going and I did about half with the 75er)
800 meter run. (tarahumara style)
Times 3
Took about 30-32 minutes. Started strong, suffered the last round.

Deer Creek is Cold

Went for a swim in the lake but didn't want to put on my wet suit. Water was fine! My right shoulder hurt the whole time. I did a couple short triangles in the little island bay and then decided to go around the island. Just in time for the 11:00 wind.
But when I got home I was freezing!!! I had to wrap up in a princess blankey for a half hour.

TIMP

Took the boy scouts up Timp this morning, bright and early. We made it about 3.75 miles and there was a wicked cool snow bridge over a waterfall. I'da risked it solo, but not when I'm liable for two teenagers. We turned back. Good hike, though. I love it back there. God's masterpiece.
We hiked about 5 hours all told. I felt it the next day. It replaced my long run this week although I don't reckon it had the same benefits.

Nap time crossfit

I would have preferred to nap while the little ones did, but I went out and did this one-
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meters
All I have is my small bar and 40 lbs of weight, so I probably should have done more reps. But I didn't. I added some dips, pushups, reverse rows, abs to toal 45 minutes.
You do what you can.

I like to ride my bicycle

Scott and Sean and I went for a jaunt this afternoon. Shoulda ate something when we stopped half way through. I ran out of gas after 2 hrs, dropped off their wheel and fought the wind alone for the last couple miles.
Bummer. Lots of climbing and descending though. Its fun to go with others.

Short runs

CFe: 1 mile at 15/20, 2 min rest, 1mile at 17/20, 2 min rest, one mile TT
With people asking me for directions, I did not stick to the program and ended up all screwy.
6:40
~6:30
6:55
Whatever

Alpine "loop"

Rode to the summit of the Alpine loop and back to los padres. 18.25 mi each way. About 3500 feet climbing/descending. Fast descent.
Not so fast climb.
BEAUTIFUL!!!
Do I need more food on these long rides, or is my endurance fading?

June Showers

Rain is great, but its tough to train, am I right?
Went for a swim again because the Alpine Loop was uber rainy.
30 min at the ofc.
200 warm up
200 IM
200 Back
200 Free Fast
200 IM
100 cool down
Thats all the time I had.

Deer Creek

Again, with little time I set out to try and do something.

I swam around the island once and to the buoy again and back. I didn't bring a watch. It was probably 20+ minutes.

This fat old fisherman was trolling right ahead of, next to and then behind me for almost the entire time. I don't know if he thought the fishing was better next to a giant swimmer or maybe he thought I was a woman and he was checking me out. Oh yeah!

The water tasted like gasoline/exhaust. What a jerky.

Spin

Spent an hour and fifteen on the spin bike. Kept it super light, barely broke a sweat.

boring

Back to it

Well, 20 week count down starts today. I recovered pretty quick from the half and did nothing all week. Until Ragnar. The 188 mile relay from Logan to Park City. I still hurt. My last leg was from the top of Guardsman to lower Deer Valley. Big elevation drop. I had to do it in my undies.

So today I rowed for 20 minutes and did a bunch of push-ups, pull-ups, sit-ups, back extensions, and dips. Stretched it all out to an hour. Calfs are killing.

Wuss

Ironman 70.3 Boise

Remember when I said:
13.1 came at 1:50:06
It better be at least 10 minutes quicker on the flats/pavement.
Too bad Boise and Florida won't be low 50's and overcast.
no? well I did. And I was wrong. Boise was high fifties and I think rain counts as overcast, doesn't it? What a sloppy mess! Good race though. My swim needs to be straighter and faster. My bike was solid, I could have eaten more the first half. My transitions were quick. But, oh the run. I glanced at my Garmin a bunch for the first couple miles and thought I had done a good job of setting my pace at 7:30ish. When I looked at it on the computer, though my first mile was under 7. So, I felt pretty good for the first 7 miles or so. Then it was all I could do to keep running. I walked 4 aid stations (30 seconds or so each) and ran quite a lot slower (9s?) and finished under 5 hours. So that was cool.
My bike was 64 fastest and if you minus 40 pros...
I feel pretty good about it.

Work work work

Landscaping with my brothaz. Planned to ride back home the last 25 miles, but ran out of daylight. RRRRRRRRRR.

Anyways, that's it for this race. Its a rest week. I'm saving it all for Saturday. I'm thinking a chiropractor and a massage tomorrow and try not to gain 10 pounds of food.

Final run

No bare feet, I did wear shoes.

Ran with Pete, which is strange. I've run solo every other time I've run this year, so we went fast.

1.6 mile loops.

First lap was a 7:08 pace - with 100 ft elevation and back.

Second loop - 7:20 pace

Then Pete bailed (he had dropped me on the hill) and I had a pit stop.

I went out for a final lap at a 7:18 pace.

33 + minutes of running, 4.6 miles

Just keep kicking

1000 yards of kicks. Front, back, side, daolphin, no strokes.
My shoulder's been bugging me and I need to save it for the big one coming up.

A Family That Trains Together...

You're supposed to practice race day, right? So today my lovely wife and three kids came to the lake and hung out while I swam. Said Wife started my watch on land and then I grabbed it afterward as I "transitioned" to the bike. That's the game plan for the Half. Of course, My "t1" was ten minutes. Ah well.

So I swam for 18 minutes. Looks like about .7 miles or 1120 meters according to google maps. Could be off by a tenth of a mile though.

Then I rode my Fezzari 25 miles in 1:05 , felt pretty good about the 23 mph

Then I ran a quick 7 minute mile just to call it a tri. Good stuff, feel great.

I',m a little worried about my right shoulder. I think I need to let it heal for a bit.

Tarahumara

Intriguing Tribe in Mexico that runs barefoot and avoids injury.
So I tried out a crossfit barefoot. I liked it. Then I did some sit-ups.
400 meter run
50 squats
4 times
This one always hurts, but my times got slower and slower. About 11 minutes total I believe.
I'm ready to run everywhere with no shoes.
(Next, no pants!)

Run Run Run

Went out for a 45 minute TT run. Some significant elevation change. DV loops. Got 6 miles in and felt good about a 7:30 pace with that kind of terrain.

Man Makers Again

On hundred man makers. The first 20 with 30's, then I wussed out and finished the last 80 with 25s.

Gotter done in about 35 minutes.

This is Pete doing his 70th or so man maker. His form's not great, but he's tired.

I thought it would be colder

What a great day.

Started about 3:30 and the sun was out. It was behind big gray clouds when I got out. Did 2 laps around the island. Lots of fishermen, no ski boats. I wasn't in a hurry, just trying to spot and swim strong and pretty. I swam for 37:30. I was a little bummed when I looked at the Google Earths and it looks like one lap is about 0.6 miles. I hoped I'd gone further, but like I said, I wasn't in a hurry. It was windy and choppy. I felt nauseated for a little while, but it went away. I wore 2 swim caps (fluorescent yellow, of course) but I don't think I needed both. They were quite tight on my ears.

Mostly, I was glad for the opportunity to stand next to the highway in nothing but wet briefs.

can I be done?

Finally got my act together for an afternoon ride. 45 minutes. 16.5 miles. 22 mph. wind and hills and a side jaunt or two. Moved my saddle forward and so far I'm glad.
Then a running crossfit:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
except I ran last. Total time, don't know.
But my half miles went
3:10
3:07
3:01
I wish I could do a 6 min for 13.1!
Ok bye.

Wreck Center

Squoze (is that even a word?) in a quick swim at the OEC. 6 x 100 with goggle difficulties and rests, alternating breaths every 3 and breaths every 4. Backstroked 100. Then time was running out so I swam 300 and bailed. Just 1K in about 30 minutes. Better than nothing I suppose.

Memorial Ride

After 3 days of physical inactivity, I figured I should go do something. I rode for 90 minutes. made it 23 miles the first hour, then hit some hills and ended with 33 or so in 90 minutes. I was going to brick over to a run, but got the alert that the barbecue was moved up a bit. We were still late even to the previously announced time, oops.

Quitter

Got up early and on the bike at 5:45. I set out for 2 ten mile loops - it was frigid. On the Uphill side I could not get things moving. Small chainring, putt, putt. So, after it took me a few minutes longer to complete the first loop, I bailed. I think rest will do me better. So 10 miles in 32 minutes or so. Better take 'er easy today.
Quitter.

Hurry

Got to the pool a little later than I hoped, since I needed to be out of there at 6:30. But I warmed up 500 skps. Then started the masters workout. 10 x 150 (100 fast, 50 stroke (back or breast))
Then 10 x 50 (odds stroke, evens free) Ionly got through 6 of 'em and didn't do the 500 pull that came last. But I got in 2300 yds in the hour that I was there.

Then at 7pm, I went on a 7 mile mtn bike ride with the boy scouts. It took over an hour, good times though.

I was running again

I wanted to go 8 miles or one hour, which ever was longer. I hit the eight mile at 59:30. Hooray for me. I spent the last ten minutes trying to up the pace - but I think I just maintained it. 7:26 average. I feel like I could maintain that pace for another 35 minutes, which is what it's going to take in Boise. I stayed fairly flat to simulate the race terrain, but got out too late. I ran right at sunset which was amazingly pretty and comfortable. I don't anticipate the atmospheric conditions as being such for the Half. Looking forward to it, though.

Evening Swim

Masters' Workout was still up:
W/U 500 (swim, kick, IM, pull, swim)
1x100 pull
2x75 IM (no free)
3x50 (kick 1st, free return)
4x25 free (hard,ez,hard,ez)
Swim 500 fast
REPEAT
2500 yards - a little over an hour.
Hooray for water.

Crossfit Quickie

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Thanks a lot Jeff.
Just under 20 minutes

Treadmill Tabata

20 sec on, 10 sec off x 8
I really need to do this with others - the herd mentality.
Started 12%, 9 mph - turned it down after a few to 10%, 8.5 mph.
I know.
It still hurt.
Warmed up about 5 min outside, cooled down about 2 min on the tready
Then did some core:
Front situps, side, side, knees to elbows, back extesions - 450 reps total.

56.6 MPH

Hit a new land speed record for myself coming down an 8% grade in the aerobars. Yikes.
I also climbed what felt like a 20% grade, but more than likely wasn't. 2:50 on the bike only travelling 56.5 miles (lots of climbing)
And ran 15 minutes right after covering 2 miles. Trying to set the pace at 7 - 7:20 for the big one.
I am beat. Am I just old?

Swim

500 warm up, front and back, and kicks.
7 x 100 Easy, build, easy, hard.
100 cool down
30 min.
1300

Whatever

Just did 50 pullups, 100 ring pushups, and 200 hundred situps. Still felt weak and I did it slow. About a half hour of tinkering around.

Valley loop

I probably shouldn't have ridden today, my legs are killing!
But I did the loop backwards for a change. That was a mistake. Wind blows me up the big hills going the other way.
1:10 to do a little more than 24 miles. Ah well.

Du, BOO!!!

It was NOT too windy, the kayakers were over cautious and hence nobody got to do the tri. Instead we ran 5k, biked 40k, ran the same 5k. The run had a couple quick but suer steep soft sand hills. I was not ready, plus the whole non swim threw off my usual game of do well on the swim, bike hard and suffer and maintain on the run.
Oh well, it was fun.
Plus my padre and I drove the Ironman course for next year and went for a quick ride in snow canyon, so that was nice.

PR

13.52 miles. 1:53
Going for even splits again - didn't quite pull it off. I averaged 8:09 on the way out! But 8:34 I believe on the way in. I think over all it was an 8:23 average or so.

Tore my hip flexors up something fierce.

Walking the zoo with a 20+ pound front back wasn't exactly recovery, but it was a good time.

13.1 came at 1:50:06

It better be at least 10 minutes quicker on the flats/pavement.

Too bad Boise and Florida won't be low 50's and overcast.

Good ole OFC

I love the 50 meter laps down in the UC.
Did 2000 straight today ~ Aside from emptying goggles a few times~
At 900 this girl in the lane next to me was even with me, so I went into race mode and slowly pulled away from her. I finished about a half length ahead of her. Yay! I beat a girl!
Using the clock on the wall there, I did the 1900 in about 30, maybe 32 minutes.
I hope it was 30. I would love to pull off a 30 minute swim split in the Half Iron.

Finally a big ride.

So I checked my Garmin and it says I have run about 100 miles since mid march, but only cycled 150. I was a little concerned.
Then I remembered all my indoor spinning and a few long rodes before I got the garmin, so I felt better.
But I still went out for 2:22:37 today amd ended up with 54.1 more miles.
Two "valley loops" about 2 minutes slower on the second. then I added about 6 more.
Felt good, but I'd like to sustain the 23.6 I averaged for the first hour.
Then I ran a 7:15 min mile for 8:25 just to transition. It was 1.16 mile.
Gotta love the data.

Power Lift and Run

Crossfit of the day:
135 lb cleans and ring dips
21, 15, 9
That took around 15 minutes, so I went for a run right after.
Hills killed my legs.
5.15 miles in about 41 minutes.

Swim and Swim again

Masters. 200 warm up skps
300, 6 x 50, 300, 6 x 50, 300, kick 6 x 50, pull 300
Felt good. Still dlow, but feeling strong.

Just as windy

1:40:34 = 12 miles.

Windy and hilly but nice temperature.

Almost even splits, but not quite.

50:06 & 50:28

8:23 min/mile ave.

16 mph out of the SSE

Pretty little evening ride, but windy! I noticed I was getting close to 23 miles and close to an hour. I just misssed it, though. Bummer. 22.9 at the hour mark. That worked out nicely since 23.1 was my driveway. Nice ride.

6 am I was warming up 400 skps, then instead of masters I just did a modified ladder:
400, 350, 300, 250, 200, 150, 100, 50
Then I kicked 100 just to cool down.
Looks like 2300 total.
Then I looked at this paper in the jr high hallway. Results of a jr high swim meet. Little punks are swimming 100 yds in under a minute. It made me feel really slow and inadequate. Oh well.

Arches

Pretty laid back day. We hiked Delicate Arch fairly early. It's a 3 mile round trip. It was nice.

I played a little with the navigation features on the 305. Pretty cool, I'll have to learn better how to use those.

When I got home I tried to sneak in some pullups and ring dips but didn't get very far for one reason or another. I think I did 50 of each. At least they let me sleep WAY in the next day. Thanks.

Escape From Toady

We left our packs and did a 4 mile round trip day hikeroo to some way cool ruins and back.

Then we strapped on the packs and headed up toady. And I do mean UP. It was 4 miles back to the road but it was steep! Still quite pretty. Lots of high cliff ruins along the way, too.

I snuck in 3 sets of 20 pushups with the pack on. (Don't tell!)

Then I got to ditch the pack and go for a run in the 70 degree sun and wind (tailwind, hooray!)

I ran 3.6 miles in 26 minutes or so. It was about a 7:25ish average. Felt real good. So that made 11.6 miles that day. More or less.

Then the plans were ammended once more and it was off to Moab.

ABO "Grand" Adventure

We got to Grand Gulch and started hiking pretty late. Like around 2:45. It was a pretty hike, good times, but it was getting late and we were moving slow so 4 of us busted ahead to get camp set up, get water, start cooking, etc. I got to head back for a mile and a half trail run sans pack. Then I came back in with the other half. 9 miles on the old 305.
a decision was made to alter the original plan.

Great Swim

I got up at 5:40 this morning and said, forget that.
So I worked all day building a small retaining wall for my garden and then went swimming at 7 instead. The masters workout was still on the marker board, so I did it. Here it is so maybe I can do it again when I need ideas:
500 warm up
(200 easy, 200 moderate, 200 fast, 200 pull, 200 IM) X 2
3 x 100 kick
2 x 100 fast, then easy
It was a really good.

All Three

Swam 1500 this AM : 500 x 3. Times according to my memory were 9:20ish, 8:20ish, 8:30ish.

That would be a 26:10 if done consecutively. Not a terrible Olympic swim. We'll see...

Brick in the PM (sunset time - beautiful!) 22.3 miles in an hour, same "course" as my last ride, feeling a lot stronger though.

Then I ran 3 miles.

First mile was a 6:43, second was a 6:26, third was a 7:19. Average 6:50. I would love to be able to keep that pace for a marathon, a half or even a 10k. Hey, it could happen. But tonight my thighs were baseballing toward the end of the run. Good stuff though, just right.

Mountain Bike Season

Four laps around the "little block" with my 6 year old.

Yeah, probably over trained.

I am feeling so beat down. Not just cause I'm disgusting :~? but because I am worn out.
So I did a good cross fit followed by an ab/back circuit. 40 minutes.
The crossfit was: Row 500 meters, 21 Burpees, Run 400 meters. 3 Times (~20 min)
Then a bunch of crunches (high, low, left, right) and back extensions. 3 Times (~20 min)

Over Trained?

I might be...
Felt really sluggish on my one hour ride in the unseasonable cold today.
20.75 miles should have been a couple more.
I think I need to sleep more.

Just Keep Swimming

Finally made it into the water at 6.

The Masters were all doing their posted workout, so I went for it.

9 sets of 300. Each three was a bit different. (2 x 150, 6 x 50, 4 x 75, 3 x 100, 300)

It included the other three strokes, different interval lengths, negative splits, whatnot.

It worked me over. I skipped a bunch of kickin laps cause my legs are fried from the run yesterday. Wah, huh?

One hour. Only 2250 yds. Great workout.

Careful What you Eat Before a Long Run

Rainy rainy day. But it let up just long enough for me to get in a 10 miler. Overdressed and ready for action, I headed out. The weather cooperated fantastically, sprinkling the first two miles and the last (same) two. Unfortunately, my colon was not as cooperative.

Come on, every good blog talks about poo occasionally.

The port-o-potty is perfectly placed at about 2.5 miles. But, to my dismay, the roof was all busted up and, naturally, the toilet paper was not sheilded from the intruding rain. It was absolutely drenched. But where there's a will and a total necessity, there is a way. My load was lightened and I carried on, afterall, you can always shower when you're done, am I right?

10 miles, 83 minutes (not including my unplanned stop)

I was really hungry after said stop, do you ever get that?

Rest week is over!

Swam for 30 minutes in the am. 400 400 400 200.

Spinned in place for 30 minutes - interrupted.

Got back on a few hours later for 40 minutes, then ran for 20.
Made it about 2.68 miles according to google earth.
(I wasn't getting GPS for some reason.)

Beauty

Perfect day for a run.

90 minutes. 11 miles.

Should have tied my shoes tighter,

I've a bit of a large blister on my right arch. Oops.

Last time I felt great on the return,

but this time my first half felt better.

8:10 average with that kind of terrain is really good for me, though.

I'm happy about that.

make it up as you go

Rowed for two minutes (busted comp readout)

25 wallballs 18 lbs (don't have any bigger)

15 Dips (man I need to do more of those)

5 Times

30 minutes

Nowhere fast again.

1:45 in my kitchen spinning and sweating and probably grossing out my family.
My baby boy sure looked at me funny, trying to figure out that wierd noise.

2800

Good swim today.
Lots of IM stuff which I never do. But the masters team was there and it seemed like a good one. Butterfly, Breast, Back, Free over and over with kicks, drills and intervals all mixed in. I was worn out good. It was very nice.

wind and sprinkles

A little chilly, but I had to get out there.

1:04:13 to be exact. 23.23 miles. 21.7mph ave.

I wasn't trying to break records, but I need to be averaging mo fasta miles per hour.

Super windy/gusty today and it started raining so I called it a ride.

Felt good to move my legs and get rid of some hammy soreness.

I Love Dirt

Went for a run on my trail again. It was beautiful out. Chilly and windy.

81 minutes 30 seconds. 9.63 miles. Second split was an 8:22 min/mile ave.

First one was 8:33. Strawberry Banana GU at the mid point/turnaround.

Tight hammies. Slight right hip discomfort (cross your fingers again).

Other than that felt great. Decent stretch and ice pack after.

Make Me a Man

100 Man Makers and like a dummy, it was my idea.
New pr, though. 40 minutes. 25s
http://www.gymjones.com/schedule.php?date=20051123
Ouch
I looked closer at this link - its a boy maker!
We do a second push-up each time after the rows and prior to popping up.
Gym Jones...

am swim and pm crossfit (sorta)

Come late, leave early. Poach masters.
300 wu
3 x 100 75% with 15 sec. rests
3 x 100 85% with 25 sec rests
3 x 100 95% with 35 sec rests
100 cool down

5 muscle ups (turned into 15 pullups + 15 dips)

25 ring pushups

400 meter treadmill

TIMES 4

I just cant hang with the jeff and pete show.

ANIMALES

Showdown At Sundown

Intermediate distance tri in Lake Las Vegas. Great place.
I believe the distances were 12oo swim. 21? mile bike. 5.9? mile run.
6th over all, 1st in the 30-34.
1:43: something
Only 71 competitors at that distance. More sprinters..

Spinnin on the new fit

Spinned on the trainer for an hour. Loving the new adjustments Jay made. He is the BEST bike fitter, I just decided. No back tightness.
Now I'm ready for a race on Saturday in Vegas.
Gotta try and take it easy til then and not eat a ton.
Should be good.

Swam and ran

400 : skps
20 min TT: 1200 yds

ran 74 minutes
9.26 miles
Pavement. No Bueno, but ok.

swam

swim 100, kick 100, pull 100, swim 100
50 fast, 150 easier
100 fast, 100 easier
150 fast, 50 easier
200 fast
REPEAT
200 cool down
2200 total. about 45 min in H2O

Elevation

About 24 miles today. Roughly 3000 feet of net elevation gain.

What took 32 minutes to climb took less than 7 to descend.

New shoes. 48's. Numb toes due to cold? Hope so...

An hour, 20 minutes.

I thought I saw some crazy backpackers running up ahead of me but it was two mooses or meese if you prefer.

Pretty morning, huh?

Crossfitendurance.com

Ran a 7 minute mile warm up

Then did 4 rounds of 2 min on 30 sec off on the track

0.36 mi, 0.34 mi., 0.33 mi, 0.34 mi.

Not too shabby I suppose. Right around a 6 min pace.

Then I ran 2 miles the long way home. 8 min miles.

Good work out, poor stretch, iced the hip and knees.

I'm not that old, am I?

crossfit and spin

I tried a crossfit, but felt like a little weakling. Still, I did 150 pullups, just not quite as prescribed.

Ten rounds for time:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

The details reveal my weakness, so I choose to omit them.

I did a little extra after:

30 ring dips

50 sit ups

4 bridge lifts

30 pushups.

Then later, I spinned on the Fezzari in place for an hour. Good stuff.

Masters Sort of.

Got there late and left early again. But it was a good swim. I felt strong and fast.
warm up 300. 8 x 100: back, free, free, free; fbff; ffbf; fffb;bfff; fbff;ffbf;fffb.
Then I had to bail.

Brick

When you gotta go, you gotta take your bike in with you.Circumnavigated the valley again. What a gorgeous day! A little windy. I could really feel the crosswinds in the 808s, but they killed the headwinds.

I had to make a stop, so I thought it'd be funny to get a photo.

42 miles (a little more, too, I messed up on the Garmin after the pit stop.)

2 hours. Then I ran 15 minutes right after. 2.07 miles. 7:22 ave. Still a little wary of the hip. But feeling good.

Since this is my blog (also pronounced "brag") let me relay some things from my physical today.

6' 4" , 205 lbs

Body fat 5.9%

Got a record on the spirometry

My EKG rate was 37
I left there feeling pretty good about myself. Eyes and ears aren't any worse, so that's nice.

So there it is.

Back to Running

Tried out the new gym in town. Swam for a half hour, improvising a little. Technically the pool is only 22 yards. Warmed up 3 or 4 laps, then did EBEH's 4 laps, 4 laps, 4 laps, 2 lap, 2 lap, 4 laps, then cooled down a couple laps. It woulda been 1300 os so in a regular 25 yard pool, but you do what you can. I don't think I'll be joining. It's just not worth the money for my needs right now.

Then I finally ran after 2 weeks of not.

The wide dirt path was quite moist. Snow, mud, and some dry dirt abounded. I was way slow. 1:07 and I covered 7.5 miles.

Love that Garmin Forerunner 305 GPS watch/Heart Rate Monitor!

I feel good, too. I stretched good and I ice ice babied my R. hip and other joints.

Fingers are to be crossed...

Here's the trail I ran on, beautiful.

Spin, Row, Push

Spinned an hour on the trainer with Jefe and Peter. Dorks.

Crossfitted later:

Row 500 meters -115 pound Push press, 21 reps

Row 500 meters -95 pound Push press, 18 reps

Row 500 meters -95 pound Push press, 15 reps

Row 500 meters -95 pound Push press, 12 reps

Jefe lowered the wieght. I didn't argue.

Time In the Saddle

Swam early: 400 wu (SKPS) - EBEH 100 x 3 w/ flippers and paddles - 100 x 3 without. - EBEH with, 200 x 2 - without, 200 x 2. cool down 100. 1900 yards.

Spinned later for an hour with my still new trainer.

Trainer

I think I'm an ok dad, but I am a horrible mom. Me and three kids today. One would think that in 12 hours one could find one hour to spin a stationary bicycle. How about, the hour after mom gets home?
I was pretty excited to finally use my new Cycle Ops Fluid 2 trainer. I watched a little T & J (Tom and Jerry) while I went nowhere fast for an hour. Hovering around 140 bpm with a couple intervals.

One way ladder

I still can't get out of bed at 5:00 for swimming. I didn't even try today. But I was face down a little after 6 am.
Warm up 500 - Swim kick pull swim.
"ladder":
400, 350, 300, 250, 200, 150, 100, 50.
Doesn't that equal 2300? yes.
The high schoolers were trying to start, so I had to leave.
A girl asked what workout I was doing and i said a "I'm in the middle of a ladder"
She said, "Oh, you finished down and now you're going back up?"
"Uh, I'm not goin back up." I guess I misunderstood the term ladder.
Oh well

Ironman St George!!

I'm a little excited about the announcement of the St George Ford Ironman. First Saturday in May 2010 - 2015. I'm not sure if I'll do it the first year, because Florida is a qualifier for the 2010 Kona. I'm not saying, I'm just sayin'. Wow.
Elsa at Mainspring hurt me today with a great Deep Tissue Massage. Free plug for her to the millions of readers. And I got me a little methylprednisolone to try and knock out the inflammation and start anew. Here's hoping.
Swam 2000 yards. Good things.

rest WEAK

Yes, I spelled it right. Tues, Wed, Thurs I really rested. It wasn't easy. Friday morning I went to the masters, but got there late and left early. Only got about 900 yards in, but they were good drills. Then, later on, did a crossfit and an ab circuit.

1000 meter row

45 pound Thruster 50 reps

30 pull-ups

----

Four rounds, 1 min each:

side crunches

leg lifts

inchworms

plank arm/leg lifts

rest

The next morning my already annoying hip injury was pretty painful. Its not horrible yet, but I'm worried if I don't fix it now, I won't be doing well in Boise. So deep tissue massage tomorrow. more rest yesterday and today. But I need to get back on it tomorrow and the next 4 weeks.I guess we'll see how it goes...

Long Lycra

Went out for 2hrs 15min today. This morning was way warm, then it colded up. Had to double glove it and wear a beanie under the helmet (dork!)45 minutes - 170 calories granola bar, then again at 1:30. Seemed about right, but it was so un-hot I'm not sure I even sweated. I'll try that strategy again when it warms up a bit.Googly Earth sez 42 miles. Thats a 19.5 mph ave. I suppose thats all right for the start of the season - small chain ring. I'm lovin this valley for road geeking, though. Very Nice.And after tomorrow I shouldn't need to draw on google anymore, my GPSer should be here.
Just in time for a big rest week.

I heart crossfit

21 Hip-Back Extensions - Run 400 meters
18 Hip-Back Extensions - Run 400 meters
15 Hip-Back Extensions - Run 400 meters
12 Hip-Back Extensions - Run 400 meters
9 Hip-Back Extensions - Run 400 meters
6 Hip-Back Extensions - Run 400 meters
3 Hip-Back Extensions - Run 400 meters
20:30 felt great. Wish I would have done the current one, too, back to back.
ah well

yes I do

25 double unders warm up
Walking lunge 100 ft. - 21 Pull-ups - 21 Sit-ups
Walking lunge 100 ft. - 18 Pull-ups - 18 Sit-ups
Walking lunge 100 ft. - 15 Pull-ups - 15 Sit-ups
Walking lunge 100 ft. - 12 Pull-ups - 12 Sit-ups
Walking lunge 100 ft. - 9 Pull-ups - 9 Sit-ups
Walking lunge 100 ft. - 6 Pull-ups - 6 Sit-ups
25 double unders cool down17 minutes.
Felt great

Two a days wipe me out

Rolled into "masters" a litle late, so I skipped a set.
Spent about a little under an hour, lets see if I can recall:
300 wu
16 x 25 kicks w/ fins
4 x 50 building
I can't remember the rest but it totalled 1800. Good drills
Got a little feedback from "coach" on streamlining.

At 4 I went for my 77 minute run. I was hoping for 10 miles, but came up a bit short. Señor Google Earths sez 9.8 miles that makes me a 7:51 ave. Not horrible considering I went backwards from the usual direction and the uphills are way worse that way (clockwise.) I wasn't quite home but I decided stick to the program and walk once I hit hit 77 min. So I walked the last third mile. Hip flexors were siezing up. Musta been the kick drills this morning. Anyhoos, I am looking forward to señorita rest week comin' up.

swim time

Rest Day yesterday, but I didn't want it to be. Unless I can count Candyland or tossing kids around, hmm...
This morning I finally got my bones out of bed and over to the jr high. Yesterday's masters workout was still up, so I did the main set, but shortened the warm up/ cool down because I didn't quite have enough time.
wu 300
6 x 50 @ 75% - 10 sec. rests
6 x 50 @ 85% - 20 sec rests
6 x 50 @ 95% - 30 sec rests
100 @ 100%
cool down 200
1500 meters total.
Thirsty, hungry, a little grossed out thinking about the pool water (crypto, etc.)

Then I got on the stationary for an hour at noon.
10 min warm up
6 min hard, 6 min spin
5 hard, 5 spin
4 hard, 4 spin
3 hard, 3 spin
2 hard, 2 spin
1 hard minute
9 min cool down

I'm 32 today

Yesterday I did a Tabata treadmill (crossfitendurance.com)
4 minutes of hell is another appropriate name for it. Then some abs. Weird clicking and dull pain in the right hip. Sucks gettin old.
Today was beautiful. mid 40s. So I rode my bike. I circumnavigated the valley and got my two hours in. Mr google earth sez I went 39.35 miles. I'm pretty happy about that. Still staying out of the large chain ring, too. lots of wind. I forgot all about wind. There was one pretty slow section what with the wind and my tired legs. I ate a banana one hour in, next time I need more calories me thinks.
It was a great day. I've got a great family.

Finally Starting to get over the Cough

I ran 69 minutes today. What beautiful weather, I love this valley.

Google Earths says that I went 9 miles!

That's a 7:40 and that makes me happy. Soon I'll have the GPS watch and I can know whether thats a fantasy camp figure or not. For now I'll just go on believing that I'm fast.

Yesterday I ran on the treadmill:

6 min on, 6 min off (9.5mph)

5 on, 5 off (9.6 reduced to 9)

4 on, 4 off (9.1 to 9.2)
3 on, 3 off (9.2 to 9.3)

2 on, 2 off (9.3 to 9.5)

1 on (9.5 to 12)

I was a little disappointed in my performance. I need to manage my intensity levels to duration.

My apologies to anyone who walked through that room while I was running and probably for a while after. I love El Chubasco, but wow.

Today I swam at Ecker.

The masters were there so I kind of poached their workout, but scaled it way back for time constraints. Warmed up 500 Swim Kick Pull Swim.

50 x 4, 50 x 3, 50 x 2, 50x 1

Each group was supposed to get faster, but I seemed to maintain about 39, 40 sec averages.

37 was my best and last, 42 was my slowest in the first set.

Then I just cooled down with a back stroke and slow crawl 250.

1250 total, I was in the water for about 35 min.

I've got a long way to go...

Still sick

Monday, crossfit:
50 Sumo Dead Lift high Pulls
21 Burpees
400 meter run
Times Three
18:45
Little bit cold, little bit sick.

Tuesday, spinning.

Crazy night - hacked up a lung for an hour, got up to do something about it. As soon as I lay down - ALARM! Back asleep around 5 am and up again at 7. But I still had to spin, right?

1:45 on the stationary, intervals every 20, then every 15. Good spin. Sore legs from day before.

I hope to get a trainer so I can ride my bike indoors instead of that horrible stationary.

Today, Swimming:

Pete's group lesson. Don't know the distance, but we were there for about an hour working on different aspects of the kick, the stroke, the breathing, etc. Sounds like I need to reach further.

I can't wait for the training plans coming down the line from the "pros." And I need to get into the masters here.

I wish I could stop coughing and that my throat would stop hurting.

Wintery

I waited till the snow stopped, then I snowblowed. Then, at 3:00, I went for my "long run." Sixty two minutes. And according to the google earths, I made it 8 miles. Hooray. Weird, dull knee soreness and hip (right side.) Sore throat not any worse. But not great either. Lots of dogs on todays run. Day of Rest tomorrow. Hopefully its enough to let the leg feel better and get rid of this nasty cold. And may the family be well.

still cold

Yesterday I combined an interval run with a trip to the bank. 7 min on (1.07 mi), 3 min walk (including depositing a check), 5 min on (0.7 mi), 3 min walk, 3 min on (0.43 mi), 2 min walk, ran home 1:50 (0.3 mi). Good times. 3 miles in 25 min. 2.5 miles ran in 17 min. Thats the pace I need in the half to do well. It was about 30 degrees and snowing lightly.

Today I've felt like hud. Super soar throat, headache and I think I had a fever. So I did no physical activity. Hopefully I can get back on it tomorrow. I nreally need to swim more.

Back in the Saddle

I hate stationary bikes. But I spent about 100 minutes on one Tuesday. Then I ran for 5 on the treadmill just to get the feel again. Cadence Cadence Cadence!

Then yesterday I did a little crossfit endurance on the treadmill:

6min TT (9.5 mph), 3 min rest
4 min TT(10), 2 min rest
1min TT(10.5), 30 sec rest
30 sec TT(10.7), 15 sec rest
15 sec TT(11), decided to keep going - 15 sec rest

15 sec (11.2), 15 sec rest

15 sec (11.4), 15 sec rest

15 sec (11.6), 15 sec rest

15 sec (11.8), 15 sec rest

15 sec (12), 15 sec rest

15 sec (12 mph, 1% grade), had enough.

It was a good one, I liked it.

Later in the afternoon we did the crossfit of the day:

45 Double-unders

[95] pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

That took a little under 15 minutes and I would have liked to die.

So now the question I have is how do I shed poundage before race day? I am persuaded to starve myself the week before. I guess I'll give it a try before the next race, see if it works.

Rest Daze

They say its the rest that makes you stronger. I didn't want to rest this much, but life has its priorities and variables. Nothing Sat or Sun. Today a quick Cindy in the garage.
5 pullups
10 push ups
15 squats
Max rounds in 20 minutes
(Crossfit.com)
Excuses: Rings are harder and my pushups were to the ground everytime.
Result: Only 17 rounds.
Reality: I didn't go as hard as I should have.
I listened to Charlie Brown Valentine on the baby monitor for company, aka spying on my kids??

I Was Runnin'

I was shooting for another one-hour-ish run today and made it happen in the post snow 36 degree weather at 2:30. I love the cold runs. If I can keep this 8 minute pace in the heat I shall be quite pleased. Again, with the Google Earths I figured 7.15 miles and it took 57 minutes. Felt great. Right hip is really tight, I could use a chiro-snapper and a massage.

Can't Blog at Work

Wednesday morning I finally got my lazy bones out of bed and went to the JR High to check out the morning swim possibilities. There was a good crowd there. All lanes had at least one, so I got in with a guy who looked quite fast. (he was) There was a big white board with the morning's workout on it, so I thought I'd toy with it. Warmed up 500 during which "the team" had a little chat/mtg. I guess the masters team swims mon, wed, fri. I continued dabbling in the posted drills. 50 hard, 25 easy X 4. Then again, but only times 2, my time was running short. I cooled down 200 and left. (1150 in about 30 min with rests) Before I left, I met the coach of the team and he asked me to leave my name and whatnot with the guy up front, so I did. Now I think I should go every chance I get and swim with them. It'll motivate me to actually do it, and it should make me a lot faster. I'm a little excited.

Then at work we did a quick crossfit at 10 am.

Five rounds for time:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

The runs outside were very nice. About 20 min. total.

(Cut and pasted from crossfit.com)

Then on Thursday we were pretty beat from not much sleep, but we did the crossfit of the day.

Five rounds for time:

2 pood Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

About 20 min again.

Then I stewed and obsessed over my "training program" for Boise Half Ironman on June 13th. Good times. Good times.

Skate Ski

Great full body work out. I should probably take a lesson. I like it a lot. Hilly 10 k in 37:30. Not horrible, not great. Heart rate was up, though, so that's good. I fell on a downhill and thought I'd dislocated my shoulder, but I'm feeling much better now. Except for a disappointed spouse because of my inconsiderate time management.

Still Cold

Kicked off the biking today in 34 degrees but sunny. I wanted to just spin, but ended up with a bit of climbing. Small chain ring only until at least March, if not April. I'm still using the google earths subsequently. Looked like about 15.5 miles in just over an hour. First 5 miles were on a false flat and took 20 minutes. Then I headed up a private road about 1.5 miles in 10 minutes. I thought it was a good idea to turn around because the corners had been melting and then freexing and it was already 4:30 (not getting any warmer.)

So I xig xagged home with a few ups and downs.

9 miles back home in 30 more minutes. Arrived feeling great, but with froxen feet and achey knees. I needs me some toe covers and knee warmers. I really like biking here, there's going to be a ton of options after the thaw, good scenery and minimal vehicular traffic.

I saw three deer on the way home, too.

This keyboard is hosered.

Cold

I ran today at noon. It was definitely below freezing, but sunny. I like the roads here - not a lot of traffic. I just hope my IT Band will last until the snow melts so I can get off the pavement and slanted shoulders. I wanted to run about an hour. Ended up being 53 minutes. I was at the 6 mile mark in 48 minutes and felt good about that, considering I'm just restarting and that 3600 East has a bit of a climb in it. According to Google Earth I went 6.75 miles. 8 minute average to start off with makes me happy. I felt really good. Minor right sight abdominal pain the last few minutes. All that partially hydrogenated soybean oil running through the hepatic portal, you know? MP3 battery died after 15 minutes - Mr. Peppermint Man. Dick Dale. Bummer.

Looking back. This is 3600 East which I ran up and mentioned earlier.