Pirated Run

1. To attack and rob

I'm afraid in Syracuse that currency is the currency of the realm, and I was foced to take the situation at hand with a sense of humor and focused character. Whenever venturing off to train at an unfamiliar location such as a high school track you never know what you may and what condition you may find it in. Liverpool's track was guarded by a 10' chain linked fence, which sort of added to my excitement. To my dismay the sub-par facilities were in essense not worth the climb, or squeeze as the case was. If I showed you this hole in the fence you would have never believed me that I fit through it. It couldnt have been more then 10" wide!! What was wrong with the track? It was all weather for only about 300m thats what, and the rest of it was asphalt.

Such things have been encountered in the past: review my live journal entry for 2004 at Wheatfiled HS in Niagara where I had to scale an 8' fence after biking 5 miles up there. Also this year both Clarkstown south and Nyack HS were visited while under construction. Ive been lucky so far that there has been an alternative near by but im sure you could understand that a workout run on crushed dreams and deminishing modivation is not the way to make it to the top of the list, nor reach your potential.

Well you may or may not relate to this, but we have all been disappointed and we just have to make the best with what we have at hand. Heres my workout, thanks for listening....

1.5 miles 9:45
R1:00
400m 83
R1:00
500m 1:45

on pace for a 13:30 2 mile but didnt want to push things just yet since I was extremely sore and tight. 13 flat is the goal so that I have plenty of time for that last mile, and to breatk 20 mins for the first time ever. Currently my best 5k is 20:20.

As they say in the old country CATORSE!

Training is 90% mental

Ok, I need to sleep more then 5 hours a night if im going to be working 13 hours a day and training 3.



Bike: 5miles in 14:17 roughly 3.5 min mile pace which would be good for about 40 min during the tri. Id like to get that down to 35 within the next few weeks

Run: 1.5 miles 10 mins (shins were burning so much I couldnt dorcy flex)

Swim: 800m minimal leg movement even though I sink like a stone when I do that. haha
Hotel pools can be fun

Do cell phones belong at the weight room???

NO!!!!!

This one guy was texting and on the phone for 10 mins which would have been ok if he wasnt sitting on the overhead row machine I needed to use today. So annoying! If you arnt there to workout, then stay out of the way, please! Ok vent over

Great workout but I can push harder tomorrow:


Bench 10,8,5,5 x 145
Lunge walk 6x8 35 bells
Pull ups 2x12
Thrusters 3x15 70
Punching bag 5 mins
Overhead Row 4x20 90,110,90,90L/R
Lawn Mowers 2x10 60
Leg ext 3x8 75
Back hyper 2x20
Back hyper twist 2x20
Obliques 2x15 35
pushups 2x40

Chow DOWN!!

I drank massive amounts of water today roughly a gallon and half, and im pretty sure it was all over my shirt after this workout. Hotel pool tomorrow and stationary bike

As sure as a leaf falls after summer, I will too after my final kick of the 5k

"Are we human, or are we dancer?
My sign is vital, my hands are cold
And I'm on my knees, looking for an answer
Are we human, or are we dancer?" The Killers, Day & Age.



Sometimes I like to feel that im inhuman, immortal, and unstoppable and
yesterday I ate a 40 min. ocean swim for breakfast!!!
Robert Moses Park, LI
@1000m swim

Ill tell you something though, the waves crashing into your open mouth
and the current preventing you from making any headway at all can really 
play into the
mental game of it all and thats when you start to panic. 
 I remember on both my other tri's I had moments of panic.  Whether it be from getting kicked, over tired,
lost off course, things will be better this time.  
Im a strong believer that
you can train yourself to do just about anything. 
 Look how unnatural pv is and
how after a lot of training you can do it almost effortlessly.

After only a few workouts and a drastic change in diet (2weeks)
 im starting to notice
some changes, getting lean.  Now on to a bike

Splash, Bike, Run, Puke!!

Pamona

First off, I have a huge surprise in store and only my twin knows it (shh)

Im not sure what im doing wrong but for some reason I have a newly attained immunity to soreness...or the Ness as I call it. Good friend to have but bad date(ha you dont know what that means... ref denis lerry). Work often gets in the way of training, same goes for school/classes but if you are smart about it you can get the job done. My last thought before I post the mayhem is just that working out can give you such a high!!!

Bench 4x8 125 bell
Hammy curl L/R 3x8 90
Dip 4x10 BW
Overhead Row 4x20 140
Lunge walk 4x10 70 bell
Ball crunch 2x25
Ball Hyper 2x15
Ball OBE 2x20
1 Mile run 5:45 (first time ive broke 6 in 4 months).
R 1min
200m :31
R 1min
100m 14.2
Last time I will run for a while bc my feet are taking a toll. I was a tiny bit sore today on my ribs (side) but that went away after noon. 2BC

Fortitude

Sunday funday: suns out guns out... Done and DONE!!!

I was almost too excited for this workout to even have breakfest. Try not to throw up trying this, or even reading about this workout, it was intense. Especially on a 88* afternoon with relentless sun.


7x800 xfit WOD Chad Grinder (what a redheaded demon)
x25
Partner twist med ball pass
Thrusters
Prisoner squats
Push up
Box hop
Crunches
Hand walks

not as req

26:35

Biking hard tomorrow due to blisters
Catch ya on the flip side.

Pupils Dilated

This will be my third Triathlon competition, and I call it that because of the vast athletic skill needed in order just to cross that line and have your chip cut off of you. This time around I have to ask myself what will I do differently? The first post talked about equipment, which yes can have huge advantages but like Micheal Phelps said.. "the suit didnt get up at 4am every day and do a workout."

Having roughly a 60 day training time which is 2 cycles I have to focus not just daily but almost by the hour making my workouts productive. RWBIAD Rome Wasn't Built in A Day, are triathletes? Im not training to just cross the line anymore, I now have a base level to strive to surpass. And I will.

13 mile=52
Lake Rd to Nyack HS to Rt9 to Rockland Lake State Park Loop then home via Lake Rd. VC village. (Nyack track out of commission)
Caber toss/flip 4x50m (1:06, :59, 1:09, 1:12) *This was an idea I had as an alt to water training, It wont be enough though.
Pull ups 3x8
Hanging row 3x12
Kip ups 2x4
Abs

Heres to new challenges, new friends and raising the bar

Simply said, goals motivate! If you think you can do something, and stick to that mentality, you will not falter.

Today I signed up for the 7th Annual Finger Lakes Triathlon in Canandaigua, NY on 9/20/09. The posts to follow will include my training, my research and progression leading to race day.

First on the agenda is to acquire a road bike (light and fast), and to locate an aquatic venue for swim training.
Comments and suggestions welcome
Enjoy!!

"the definition of insanity is to do the same thing over and over and expect different results." Albert Einstein