Modified CHAD on the track (circuits)
(x15)
Prisoner Squats
800m: 3:03
Push ups
800m: 3:00
Box Hops
800m: 3:05
Burpees
800m: 3:33
Pull ups
800m: 3:07
Push ups
800m: 3:04
Total: 21 min
800x6=3miles=18:52
Plyometrics:
Single leg bound L/R by 30m
Alternating bound by 40m
Bunny bounds by 30m
1000m cool down
backward walk x30m
Stretch
(the cool down was done in my Super streaks.. still trying to break them in, dam those laces are long.).
Thursday, July 29, 2010
Tuesday, July 27, 2010
Dolphin kicks
armed myself with a swim cap and the expensive ear plugs and wanted to see if not thinking about swimming would actually help me swim more/longer. Success, it worked however the turn out was less then ideal. It felt like I was dragging something even though my stroke was powerful I didnt get much glide out of it. On top of that the goal was also to use my legs as little as possible so I threw in a few stabilizing mini kicks. On a positive note my upper body received the pump but there was no point where my shoulders were too tired to go on, or to squeeze out a few powerful strokes. Im going to go for the 1000-to 1600m range next.
800m 18:36
800m 18:36
Saturday, July 24, 2010
Just keep climbing that ladder
On the Boulder HS track after a massive rain attack that turned the streets into streams.
As the water burned off under the Boulder sun I got my run on eager to do this workout that I havent done in almost 3 years.. the dreaded 1600m ladder.
400m: 66
R1min
800m: 2:57
R3min
1000m: 3:44
R3min
1600m: 6:08
R3min
1000m: 3:51
R3min
800m: 2:59
R2min
400m: 72
Total: 20:45
and the first 3 I did in my Pearl Flats which have been getting a lot of attention wherever they go, might be because they are bright blue!
As the water burned off under the Boulder sun I got my run on eager to do this workout that I havent done in almost 3 years.. the dreaded 1600m ladder.
400m: 66
R1min
800m: 2:57
R3min
1000m: 3:44
R3min
1600m: 6:08
R3min
1000m: 3:51
R3min
800m: 2:59
R2min
400m: 72
Total: 20:45
and the first 3 I did in my Pearl Flats which have been getting a lot of attention wherever they go, might be because they are bright blue!
Monday, July 19, 2010
Good morning Gill
Things are going swimmingly in the pool and in the lake, and I wanted to take a min. to pat myself on the back for what has turned out to be a great swimming plan. Its been less then 2 hours a week but somehow ive gotten there, both reaching my goals and gaining great technique.
Today I did a few intervals rather then building upon my base anymore (bc frankly there isnt much difference between 1500m and 1800m).
Front crawl hypoxia/glide x 300
Butterfly x100m
Side stroke x100m
Front crawl fast/powerful 100m
Other Possible Swim workouts:
(active.com)
Death Sprint: This method couldn't be simpler. In your main set, start swimming at all-out sprint speed, as though you are competing in a 25-yard race. Continue swimming until you are totally exhausted.
It doesn't matter how far you go or how soon you start to slow down. (I usually start slowing after 40 yards and make it about 300 yards before crying uncle.) The point is just to prepare your body and mind to the experience of a protracted sprint.
Push-Up-Sprint Superset: Get out on the deck and do a set of push-ups (or modified push-ups with your knees on the deck). Complete as many as you can, minus one or two. After doing your last push-up, immediately dive into the pool and perform a 50-yard sprint.
This little exercise will prepare you to begin a maximum-intensity swim effort when fatigued from prior non-swimming activity (similar to fighting through the surf and beating away fellow triathletes).
Sprint Plus Time Trial: After warming up thoroughly, swim a 50-yard sprint, rest 15 seconds at the wall, and then swim an evenly paced, maximum-effort time trial at your race distance. This is a good workout to do in the peak phase of training, within a few weeks of your race, because it is especially race-specific.
No-Stop Intervals: Complete a normal main set but without ever stopping. Instead of resting at the wall after completing an interval or set, push off and swim a slow freestyle stroke for half the designated rest period, then turn around and go back to the wall. Begin the next interval or set as soon as you reach the wall. There's no wall to hold onto during the race, so sometimes it's good to pretend there's no wall to hold onto in your workouts.
Long-Entry Swim Start: If possible, do at least one or two open-water swim workouts before each race. While you're there, replace your normal swim-start practice with a long-entry swim start. Position yourself approximately 100 yards from the water. Run as quickly as you can across the beach and into the water. Plunge forward and swim as hard as you can for one minute.
Hypoxic Sets: Complete a normal main set, but begin each interval with a hypoxic start—that is, by not breathing in the first six to 10 strokes. This will challenge you to regain control of your breathing during a high-intensity effort without slowing down. A triathlon swim usually begins in a state of oxygen deficit due to the anaerobic nature of sprinting into the water and fighting off fellow triathletes, and also due to sympathetic nervous system arousal.
Optimal race performance depends on preparing your body and mind as specifically as possible for the demands of racing. When you train for the triathlon swim as a straight time trial, you are not training as specifically as you ought to. But by adding the above methods into your training regimen, you will be.
Today I did a few intervals rather then building upon my base anymore (bc frankly there isnt much difference between 1500m and 1800m).
Front crawl hypoxia/glide x 300
Butterfly x100m
Side stroke x100m
Front crawl fast/powerful 100m
Other Possible Swim workouts:
(active.com)
Death Sprint: This method couldn't be simpler. In your main set, start swimming at all-out sprint speed, as though you are competing in a 25-yard race. Continue swimming until you are totally exhausted.
It doesn't matter how far you go or how soon you start to slow down. (I usually start slowing after 40 yards and make it about 300 yards before crying uncle.) The point is just to prepare your body and mind to the experience of a protracted sprint.
Push-Up-Sprint Superset: Get out on the deck and do a set of push-ups (or modified push-ups with your knees on the deck). Complete as many as you can, minus one or two. After doing your last push-up, immediately dive into the pool and perform a 50-yard sprint.
This little exercise will prepare you to begin a maximum-intensity swim effort when fatigued from prior non-swimming activity (similar to fighting through the surf and beating away fellow triathletes).
Sprint Plus Time Trial: After warming up thoroughly, swim a 50-yard sprint, rest 15 seconds at the wall, and then swim an evenly paced, maximum-effort time trial at your race distance. This is a good workout to do in the peak phase of training, within a few weeks of your race, because it is especially race-specific.
No-Stop Intervals: Complete a normal main set but without ever stopping. Instead of resting at the wall after completing an interval or set, push off and swim a slow freestyle stroke for half the designated rest period, then turn around and go back to the wall. Begin the next interval or set as soon as you reach the wall. There's no wall to hold onto during the race, so sometimes it's good to pretend there's no wall to hold onto in your workouts.
Long-Entry Swim Start: If possible, do at least one or two open-water swim workouts before each race. While you're there, replace your normal swim-start practice with a long-entry swim start. Position yourself approximately 100 yards from the water. Run as quickly as you can across the beach and into the water. Plunge forward and swim as hard as you can for one minute.
Hypoxic Sets: Complete a normal main set, but begin each interval with a hypoxic start—that is, by not breathing in the first six to 10 strokes. This will challenge you to regain control of your breathing during a high-intensity effort without slowing down. A triathlon swim usually begins in a state of oxygen deficit due to the anaerobic nature of sprinting into the water and fighting off fellow triathletes, and also due to sympathetic nervous system arousal.
Optimal race performance depends on preparing your body and mind as specifically as possible for the demands of racing. When you train for the triathlon swim as a straight time trial, you are not training as specifically as you ought to. But by adding the above methods into your training regimen, you will be.
Sunday, July 11, 2010
Boulder Peak Triathlon
Results:
Place overall: 502/1344
Place men: 392/812
Place Age 30-34: 63/129
Swim rank overall: 517/1344
Swim: 30:07
T1: 2:18
Bike Rank overall: 694
Bike: 1:25:34
Bike Pace: 18.4mph
T2: :54
Run Rank overall: 439/1344
Run: 50:31
Run Pace: 8:09 (7:21, 15:32, 24,…)
Total: 2:49:23
Preparations:
I moved out to Boulder in Jan. to begin my training at altitude; however Tri training started in early Dec when I was determined to gain 10 lbs of muscle to prepare for the endurance training ahead. That then led to seven months of training, 10.5 miles swam, 367 miles biked, 262 miles ran, blue bathing suit faded to gray due to Chlorine, 7 flat tires, going through one pair of shoes and 6 pairs of socks, and 3 cans of 2.6lb Muscle milk powder. More than that, I met/made some really great friends and training partners along the way. In particular was Kylee, one of the first people I've ever ran/trained with (during previous tri training cycles for sprint Tri's I had such a crazy work schedule and travel that I would do it alone). It has been a really great pairing, as both of us feed off each other’s energy and can help but inspire whomever we meet to get out there and show their best. There are few people in your life that you have that connection with but she definitely fills the void of previous training partners that I no longer have access to (not that there is anything wrong with my long distance, nor YouTube partners).
Besides that I got my bike tuned up and the bars re-gripped in flashy tape that demands notification, because let’s face it, part of being good is looking good. I picked my bike up on Friday after work and got home in time for a wonderful home cooked meal of chicken and pasta. The week leading up to this night of rest was in a sense a taper. I would work out one day including some technical aspects and then take the next day off or really easy.
Saturday, I rested for most of the day other then riding my bike up to the Expo 3 miles to pick up my race packet and attend the pre-race rule meeting. My bike up was sluggish, my legs felt heavy and it really felt like I was dragging a piano behind me (not knowing why at the time but I found out, continue reading). With 1800 competitors expected I thought that Ironman did an amazing job with organizing the event. Everything went pretty smoothly and answers to all questions were available on the spot. It was a good chance for people to check out the transition zone and the swim course. I was expecting the water to be as warm as my last swim but I got word that the deeper waters were much colder so I planned on wearing my wetsuit.
After the meeting and checking out some sweet gear I biked home to pack everything up.
Race Morning:
I went to bed at 9pm just after sunset and had a full nights rest. Not really all that nervous. I got up at 4:40 and had a little breakfast, thinking that I could pretty much eat anything since my race start wasn’t for a few hours. Having packed everything up the night before, I was confident that I didn’t forget anything and drove up to the race site Boulder Res. I got my timing chip and found my transition area (which was at the end of the row and 3 rows from the bike out gates) which was a great spot.
They closed the TA at 6:20 and I had a little over an hour to wait around before my wave (wave 13, the last wave).
Race:
At 7:20 I was found by my fans Chris and Kylee just off their morning runs and began to put on my wetsuit. This was the first time I wore a tank top under it and it was semi loose fitting so I tucked it in neatly. I also wore wax ear plugs for this swim and it really works out for me (best 2$s spent). I wore my watch under the suit so that I wouldn’t have to waste time later on trying to put it on when my hands are shaking from the adrenaline.
I lined up toward the front and in the middle and we were sent off right on time (or about). It was a crazy start, there were people everywhere and I had to fight to keep a position, I know I kicked at least one person and just about drown 2 more with my arms flailing. It wasn’t long and after about 200m my goggles had already fogged up, limiting my view to about 6 feet. There were a few times I got lost on the course and began zig zaging around and I cut a few people off from their line. Over all though it was a smart leg and there was no point where my arms got so tired that they couldn’t press on. I just found it hard to get into a rhythm with people so close around me and having to overtake members of the previous wave. Also, the sweet taste of gasoline and exhaust from a jet ski was a nice touch as I neared the shore.
I got out of the water in a time that was almost 10 mins. better then my goal, still stumbled around though and I was having a little trouble regaining my breath. I had good run pace into the TA where I got the rest of my suit off and prepared to bike. I had a little trouble getting socks on my wet feet even though I had loaded them with baby powder.
I had a great flying mount onto the bike and we headed out of the park and hit the streets (uphill for the first 7 miles). At about the 2 mile mark I began to hear a rubbing from my back tire and started to fixate on it. I had to make some decisions: A) get off the bike and check it out, B) reach back and try to adjust the brake bracket, C) reach back and disengage the brake. I settled on B and C being my best options, however both were unsuccessful in correcting the noise and its associated drag. At mile 5 and just before my turn onto Lee Hill road (the big hill) I had accepted the fact that I was going to have a slow bike, it was going to be a battle and I was going to be dragging that piano I felt the day before for 26 miles and up over a massive hill. So I refocused on taking the hill. My composure actually did help and I began to pass a few people on the hill. Seeing a few people that had gotten off and walk was less then inspiring but I knew how much slower I would be even if I ran with the bike, so I stayed on and fought. I fought hard, not really getting out of breath but feeling the effects of my swim more and more. My legs were draining so I knew that after the summit I was going to have to have a very smart ride from then on (coasting and resting on the downhill portions). At about 100m from the top it was a much welcomed party including cowbells, air horns, 4 men dressed in devil costumes and other onlookers.
At the summit I grabbed the complimentary G2 pro formula and stashed it after a few sips. I reengaged my brakes hoping that some surface area would burn off and thus remedy my drag. The down slope was steep with the potential of a 40mph coast easily, however with a 35mph max limit or a DQ rule, I stayed around 31mph to play it safe (the speed limit section was only about a half mile). I was very familiar with the rest of the course and was in great spirits by my turn on Nelson Rd. even though I still had drag from the brakes. On 63rd and with less than 10 miles to go I didn’t really pick up my pace I just road strong and steady (even over the rolling hills) and must have passed 30 other bikers taking into consideration that the next turn could bring a hindering head wind. By this time however my feet were numb and no amount of resting, or wiggling was going to bring them back to life. I needed to get off that bike.
I arrived at the dismount 20mins. Later than anticipated but relieved to have the chance to get back on the ground for the leg that I had previously though I was most prepared for. I had a great T2, racked my bike, turned my number around and trotted on with my numb feet. I noticed that the rack was already filled with bikes, meaning that I was behind a lot of my age group (even though very few had passed me during my ride).
I got through the first mile in a smart 7:21 pace, again distracted by competitors that had given into walking. I grabbed sips of water at mile 1, 3, and 5 combining both water and Gatorade and doing the best I ever have with the grab and go method. At the turn around I was 4 mins past my pace and knew I had to stay within myself and gather a strong finish. It just wasn’t in me, I couldn’t find it even though there were a few inspiring downhill sections. The last 800m I looked and felt like death, like a truck had run over me and I was hating every second. The last 400m, I hit the crowds, they announced my name and I finished with a proud stride out, crossed the line and just about collapsed from pure exertion and dehydration. I donned a cold wet towel on my head and downed 2 bottles of water and found the nearest shady spot. I finished!
Aftermath and lessons learned:
It took me around 20 mins. to settle down and start the celebrating and savor the moment. The race left me with sore shoulders, abs, lats, triceps, and hamstrings but more then that I learned a lot about being a Triathlete as well as redefined my limitations. I learned that even after you get a professional tune up to always thoroughly check your bike and equipment. In all it was a great test for the 70.3 and pointed out my weak areas that Ill need to focus on for these last 2 training cycles. Stay tuned and thank you for the support, It truly means a lot to me knowing that im not out on the course or during training alone.
Place overall: 502/1344
Place men: 392/812
Place Age 30-34: 63/129
Swim rank overall: 517/1344
Swim: 30:07
T1: 2:18
Bike Rank overall: 694
Bike: 1:25:34
Bike Pace: 18.4mph
T2: :54
Run Rank overall: 439/1344
Run: 50:31
Run Pace: 8:09 (7:21, 15:32, 24,…)
Total: 2:49:23
Preparations:
I moved out to Boulder in Jan. to begin my training at altitude; however Tri training started in early Dec when I was determined to gain 10 lbs of muscle to prepare for the endurance training ahead. That then led to seven months of training, 10.5 miles swam, 367 miles biked, 262 miles ran, blue bathing suit faded to gray due to Chlorine, 7 flat tires, going through one pair of shoes and 6 pairs of socks, and 3 cans of 2.6lb Muscle milk powder. More than that, I met/made some really great friends and training partners along the way. In particular was Kylee, one of the first people I've ever ran/trained with (during previous tri training cycles for sprint Tri's I had such a crazy work schedule and travel that I would do it alone). It has been a really great pairing, as both of us feed off each other’s energy and can help but inspire whomever we meet to get out there and show their best. There are few people in your life that you have that connection with but she definitely fills the void of previous training partners that I no longer have access to (not that there is anything wrong with my long distance, nor YouTube partners).
Besides that I got my bike tuned up and the bars re-gripped in flashy tape that demands notification, because let’s face it, part of being good is looking good. I picked my bike up on Friday after work and got home in time for a wonderful home cooked meal of chicken and pasta. The week leading up to this night of rest was in a sense a taper. I would work out one day including some technical aspects and then take the next day off or really easy.
Saturday, I rested for most of the day other then riding my bike up to the Expo 3 miles to pick up my race packet and attend the pre-race rule meeting. My bike up was sluggish, my legs felt heavy and it really felt like I was dragging a piano behind me (not knowing why at the time but I found out, continue reading). With 1800 competitors expected I thought that Ironman did an amazing job with organizing the event. Everything went pretty smoothly and answers to all questions were available on the spot. It was a good chance for people to check out the transition zone and the swim course. I was expecting the water to be as warm as my last swim but I got word that the deeper waters were much colder so I planned on wearing my wetsuit.
After the meeting and checking out some sweet gear I biked home to pack everything up.
Race Morning:
I went to bed at 9pm just after sunset and had a full nights rest. Not really all that nervous. I got up at 4:40 and had a little breakfast, thinking that I could pretty much eat anything since my race start wasn’t for a few hours. Having packed everything up the night before, I was confident that I didn’t forget anything and drove up to the race site Boulder Res. I got my timing chip and found my transition area (which was at the end of the row and 3 rows from the bike out gates) which was a great spot.
They closed the TA at 6:20 and I had a little over an hour to wait around before my wave (wave 13, the last wave).
Race:
At 7:20 I was found by my fans Chris and Kylee just off their morning runs and began to put on my wetsuit. This was the first time I wore a tank top under it and it was semi loose fitting so I tucked it in neatly. I also wore wax ear plugs for this swim and it really works out for me (best 2$s spent). I wore my watch under the suit so that I wouldn’t have to waste time later on trying to put it on when my hands are shaking from the adrenaline.
I lined up toward the front and in the middle and we were sent off right on time (or about). It was a crazy start, there were people everywhere and I had to fight to keep a position, I know I kicked at least one person and just about drown 2 more with my arms flailing. It wasn’t long and after about 200m my goggles had already fogged up, limiting my view to about 6 feet. There were a few times I got lost on the course and began zig zaging around and I cut a few people off from their line. Over all though it was a smart leg and there was no point where my arms got so tired that they couldn’t press on. I just found it hard to get into a rhythm with people so close around me and having to overtake members of the previous wave. Also, the sweet taste of gasoline and exhaust from a jet ski was a nice touch as I neared the shore.
I got out of the water in a time that was almost 10 mins. better then my goal, still stumbled around though and I was having a little trouble regaining my breath. I had good run pace into the TA where I got the rest of my suit off and prepared to bike. I had a little trouble getting socks on my wet feet even though I had loaded them with baby powder.
I had a great flying mount onto the bike and we headed out of the park and hit the streets (uphill for the first 7 miles). At about the 2 mile mark I began to hear a rubbing from my back tire and started to fixate on it. I had to make some decisions: A) get off the bike and check it out, B) reach back and try to adjust the brake bracket, C) reach back and disengage the brake. I settled on B and C being my best options, however both were unsuccessful in correcting the noise and its associated drag. At mile 5 and just before my turn onto Lee Hill road (the big hill) I had accepted the fact that I was going to have a slow bike, it was going to be a battle and I was going to be dragging that piano I felt the day before for 26 miles and up over a massive hill. So I refocused on taking the hill. My composure actually did help and I began to pass a few people on the hill. Seeing a few people that had gotten off and walk was less then inspiring but I knew how much slower I would be even if I ran with the bike, so I stayed on and fought. I fought hard, not really getting out of breath but feeling the effects of my swim more and more. My legs were draining so I knew that after the summit I was going to have to have a very smart ride from then on (coasting and resting on the downhill portions). At about 100m from the top it was a much welcomed party including cowbells, air horns, 4 men dressed in devil costumes and other onlookers.
At the summit I grabbed the complimentary G2 pro formula and stashed it after a few sips. I reengaged my brakes hoping that some surface area would burn off and thus remedy my drag. The down slope was steep with the potential of a 40mph coast easily, however with a 35mph max limit or a DQ rule, I stayed around 31mph to play it safe (the speed limit section was only about a half mile). I was very familiar with the rest of the course and was in great spirits by my turn on Nelson Rd. even though I still had drag from the brakes. On 63rd and with less than 10 miles to go I didn’t really pick up my pace I just road strong and steady (even over the rolling hills) and must have passed 30 other bikers taking into consideration that the next turn could bring a hindering head wind. By this time however my feet were numb and no amount of resting, or wiggling was going to bring them back to life. I needed to get off that bike.
I arrived at the dismount 20mins. Later than anticipated but relieved to have the chance to get back on the ground for the leg that I had previously though I was most prepared for. I had a great T2, racked my bike, turned my number around and trotted on with my numb feet. I noticed that the rack was already filled with bikes, meaning that I was behind a lot of my age group (even though very few had passed me during my ride).
I got through the first mile in a smart 7:21 pace, again distracted by competitors that had given into walking. I grabbed sips of water at mile 1, 3, and 5 combining both water and Gatorade and doing the best I ever have with the grab and go method. At the turn around I was 4 mins past my pace and knew I had to stay within myself and gather a strong finish. It just wasn’t in me, I couldn’t find it even though there were a few inspiring downhill sections. The last 800m I looked and felt like death, like a truck had run over me and I was hating every second. The last 400m, I hit the crowds, they announced my name and I finished with a proud stride out, crossed the line and just about collapsed from pure exertion and dehydration. I donned a cold wet towel on my head and downed 2 bottles of water and found the nearest shady spot. I finished!
Aftermath and lessons learned:
It took me around 20 mins. to settle down and start the celebrating and savor the moment. The race left me with sore shoulders, abs, lats, triceps, and hamstrings but more then that I learned a lot about being a Triathlete as well as redefined my limitations. I learned that even after you get a professional tune up to always thoroughly check your bike and equipment. In all it was a great test for the 70.3 and pointed out my weak areas that Ill need to focus on for these last 2 training cycles. Stay tuned and thank you for the support, It truly means a lot to me knowing that im not out on the course or during training alone.
Sunday, July 4, 2010
I think im ready to TRI
1440m in 24:12
My best swim yet and it was due to a few positive changes that I made:
Wax ear plugs, no wet suit, TYR swim shorts, and a swim cap addition.
I felt comfortable in the water, strong, balanced, and actually was able to get into a rhythm for about 250m. I had difficulty when bumping into people and when there were 1 ft wake waves hitting me.
I have never before felt so prepared for a Tri before, and im going to have a hard time containing my excitement and resting up this last week before the race next Sunday.
My best swim yet and it was due to a few positive changes that I made:
Wax ear plugs, no wet suit, TYR swim shorts, and a swim cap addition.
I felt comfortable in the water, strong, balanced, and actually was able to get into a rhythm for about 250m. I had difficulty when bumping into people and when there were 1 ft wake waves hitting me.
I have never before felt so prepared for a Tri before, and im going to have a hard time containing my excitement and resting up this last week before the race next Sunday.
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