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