Heros get remembered, but legends never die
Lift:
Stationary bike warmup
Squat 5,5,5,5,3: 185, 205, 215, 225, 245
Bi curls 3x6: 35, 40, 35(hammer down) bells
Box jumps 3x10
SL medial line hops 2x20
SL lateral line hops 2x20
ball slambs 10lb ball 2x20
single leg vertical throws 2x10
Wall ball:
shot put 2x20
Hop Hop OHB 2x10
1Mile run on the treadmill 7:17 pace
5min hike elevation on 15 as fast as I could walk @12:45 mile pace.
Saturday, January 22, 2011
Thursday, January 20, 2011
Saddle Sores
Yup thats right cowboys and cowgals it was time to mount up and ride into the sunset. Dispite a full class list at the 24 Hour Fitness spin class I was able to land an open spot and get my crank on. Taking to the seat for only the 3rd time since my Syracuse race in Sept. I know, sinful. In fact my road bike (Bernice) is still in the bike case in pieces the same way as I shipped from NY to CO in Sept. To be honest I just havent been overly motivated to ride it after all the machanical issues I had during my HIM race and on top of that its been a little cold and icy out since. So since I probably wont ride it again until March, least I know its safe and protected in the Ironcase.
The spin class was a mix of rolling hills and speed burst intervals. I concentrated on peddle technique using my quads and hamstrings, the push pull method and peddling in circles, not squares. In all I worked up a good bead and worked the legs but ill by no means be sore from it. The only thing you can do is next time... work harder. Thats really the name of the game. Training is trial and error, you try out a workout and see what it results in, and next time you adjust, hoping that you dont have to pay for any errors but if you do rest time will be in your future and the game starts over again after recovery.
After class I wanted to get on the treadmill for a 2 mile run but the place was packed so all I managed to get in was a few rounds of pull ups and an ab workout. I might have to switch to morning training if this keeps up.
The spin class was a mix of rolling hills and speed burst intervals. I concentrated on peddle technique using my quads and hamstrings, the push pull method and peddling in circles, not squares. In all I worked up a good bead and worked the legs but ill by no means be sore from it. The only thing you can do is next time... work harder. Thats really the name of the game. Training is trial and error, you try out a workout and see what it results in, and next time you adjust, hoping that you dont have to pay for any errors but if you do rest time will be in your future and the game starts over again after recovery.
After class I wanted to get on the treadmill for a 2 mile run but the place was packed so all I managed to get in was a few rounds of pull ups and an ab workout. I might have to switch to morning training if this keeps up.
Tuesday, January 18, 2011
Down with Resolutionists
1/19/11
4" snow storm, 3 hour commute home from work = training day off.
1/18/11
Wow 24 Hr fitness was packed tonight! I guess thats what you have to live with when you go to a public gym with its lower monthly rates. First off there wasnt any parking space at the garage, I had to park illegally at the Wendy's nextdoor. My plan was to go to the spin class and I did get there 30 mins early but the sign up sheet had already filled including the wait list list. So basically my plan was compromised. On to the B-plan. As an triathlete your success can be measured in b-plan because nothing ever goes perfectly.
(shoulder still bothering me)
5 min bike warm up on stationary bike
Bench 4x8 135,135,135,135 (adjusting grip and speed)
Mil Press w/bells 4x10 50,50, 55, 55
Squat jumps w/bells 3x10 30,30,35(even loaded with 70# I was still getting some air)
Seated Row 3x8 120,120,120 (wide grip)
Leg Ext L/R 3x10
Leg Curl L/R 3x12 90,90,90
Pull Ups 3x5
4" snow storm, 3 hour commute home from work = training day off.
1/18/11
Wow 24 Hr fitness was packed tonight! I guess thats what you have to live with when you go to a public gym with its lower monthly rates. First off there wasnt any parking space at the garage, I had to park illegally at the Wendy's nextdoor. My plan was to go to the spin class and I did get there 30 mins early but the sign up sheet had already filled including the wait list list. So basically my plan was compromised. On to the B-plan. As an triathlete your success can be measured in b-plan because nothing ever goes perfectly.
(shoulder still bothering me)
5 min bike warm up on stationary bike
Bench 4x8 135,135,135,135 (adjusting grip and speed)
Mil Press w/bells 4x10 50,50, 55, 55
Squat jumps w/bells 3x10 30,30,35(even loaded with 70# I was still getting some air)
Seated Row 3x8 120,120,120 (wide grip)
Leg Ext L/R 3x10
Leg Curl L/R 3x12 90,90,90
Pull Ups 3x5
Saturday, January 15, 2011
Team Supported
As mentioned in my previous post Team I recently applied for a team with store sponsorship. There were 180 applicants fighting for only 40 slots of the 3 teams (elite, race/Tri, retail) and i'm one of the lucky ones since today I signed a contract with Runners Roost Running Store as a proud member of their team. The store was looking for good representatives of the running community and my dedication to the store and the run club probably helped out a bit. Now not only will I continue to attend their weekly club runs from the store with some of the top runners in Denver, but I'll also be sporting the white and red uniform at my up and coming 2011 races (many of which are supported by RR). Its going to be great having increased support at races and having so many people to train with. I look forward to my race packed season and finally putting some numbers up that I can brag about on my applications for next year. On that note, its sure to be a PR year since I don't have a time for 8k, half marathon, duathlon, 5M, and 10M. I can also almost guarantee a PR in the 5k, 10k, Sprint and Oly Tri distances. I look forward to meeting the team members at our first meeting date to be determined. Feel free to leave questions at the bottom if you have any.
Additionally, I joined the Rocky Mountain Triathlon Club team Rocky Mountain Tri Club (RMTC). Its made up of a lot of the same faces as the RR tri team. Im excited for their organized track workouts with a group. Along with that they had some kick ass club discounts on bike classes, swim sessions (all scheduled in Google Calendar..organization is key), and some gear discounts (who doesn't want those?). The clincher for me was a 100$ saving on a bike fitting, since I'm soon to be in the market for my first TT/Tri bike and this is step one of that process. Stay tuned for my post on how that goes 2/7/11.
Work the Heart and the legs will follow
Mile Repeat workout at Boulder Res:
4x1mile includes hills at each end.
6:15, 6:32, 6:42, 6:59 T=26:01
1 mile warm up and cool down
38* sunny, slightly windy
Friday, January 14, 2011
Just gotta try to keep livin, L.I.V.I.N
No I'm not dying (well my life obviously does have an end point), I'm talking about the abuse I go through to train and compete at the level I do. After an amazing swim yesterday (my first of 2011) in which I swim better then I did last year at this time and I can almost go as far as saying, as good as I was swimming mid season last year. The result of a great off season lifting program. Anyway, today I pay the piper, I have an extremely sharp pain in my left shoulder whenever I lift my arm over my head and bring it back down. I'm in high hopes that this isn't the beginning of the end, that even though I trained smart and had no injuries the wear and tare may have finally caught up with me.
As a former D1 track athlete I remember signing a warning the day I was told I made cuts and would be on the team. It basically outlined that this sport at this level has consequences that may inhibit your mobility and affect your joints (including knees, hips, and shoulders). Like all young athletes I signed it with a sense of invincibility. Truth is that if you want to get to a high level of competition you have to put in the work (unless you are from the seed of gods and posses immeasurable talent). This work will break you down and lead to injury doctors like to call over use. I refuse to think of my body parts as having a limited lifetime with no guarantee like some American made car, but here I sit having not been able to throw a baseball post collegiate and now with nagging shoulder pain after taking extended time off. The knees and hips are sure to follow suit im sure.
What are my choices? 1. Taking it easy and slowing down...not really my style. 2. Surgery and more time off..I dont think its come to this yet. 3. Switch to a sport that uses a different body part...this option is very likely especially given the fact that I live in CO and there are so many opportunities for outdoor activity.
If you are a person like me who has made this a lifestyle all your life there may come a time where you have to face the facts. I almost feel like the people who wait, or have that epiphany moment later in life where they all of a sudden start running when they have never ran before, sort of have a leg up on the rest of us. We all have seen the 80+ year olds cross the line in Kona and hope that its us some day, but chances are that these individuals just got into competing at a sort of rebirth moment of their lives.
Remember the good times, revel in the moment and keep L.I.V.I.N!
As a former D1 track athlete I remember signing a warning the day I was told I made cuts and would be on the team. It basically outlined that this sport at this level has consequences that may inhibit your mobility and affect your joints (including knees, hips, and shoulders). Like all young athletes I signed it with a sense of invincibility. Truth is that if you want to get to a high level of competition you have to put in the work (unless you are from the seed of gods and posses immeasurable talent). This work will break you down and lead to injury doctors like to call over use. I refuse to think of my body parts as having a limited lifetime with no guarantee like some American made car, but here I sit having not been able to throw a baseball post collegiate and now with nagging shoulder pain after taking extended time off. The knees and hips are sure to follow suit im sure.
What are my choices? 1. Taking it easy and slowing down...not really my style. 2. Surgery and more time off..I dont think its come to this yet. 3. Switch to a sport that uses a different body part...this option is very likely especially given the fact that I live in CO and there are so many opportunities for outdoor activity.
If you are a person like me who has made this a lifestyle all your life there may come a time where you have to face the facts. I almost feel like the people who wait, or have that epiphany moment later in life where they all of a sudden start running when they have never ran before, sort of have a leg up on the rest of us. We all have seen the 80+ year olds cross the line in Kona and hope that its us some day, but chances are that these individuals just got into competing at a sort of rebirth moment of their lives.
Remember the good times, revel in the moment and keep L.I.V.I.N!
Wednesday, January 12, 2011
Smart Winter Training Produces Winners
1/12/11
Eyes, Fingers, Toes indoor Triathlon
2mile 'mill run, 10 min stationary bike, 1100m row machine (you can always switch this up doing 2k row, 10min bike, 11min run... but in my case since the resolutionists are out in full force I had to take what was open)
14:33, 5mi in 10:11, 4:20 (having lifted just before while waiting and sore from cleans)
On that note I had to do some interim lifting while waiting for the next machine:
Standing Plate shoulder row 3x10: 35
Kettle Bell one arm hang clean 2x10: 35 (stressing high elbow to help with swimming)
dips 2x10
1/11/11
Lift:
5min bike
Clean 6,5,3,3,1: 135, 155, 170, 185, 190
Seated overhead row L/R 25,20,18: 45, 55, 55
Leg Curl L/R 90, 100
Mile Run 2% 7:38
1/10/11
10min bike
1mile run
Bench 3x12: 135
Bi
Mil Press
Lunge walks 4x8: 70
Leg Ext L/R 3x10
Kickboxing Class 40 mins
Anxiously awaiting news on my team acceptance, and still trying to figure out the best way to put my training plan together. As you can see from my race schedule, I'll be coming out of the gates with run training on the heavy side in the form of a half marathon, Mar-relay, and 10k in the spring. This will mean an unprecedented (for me) building of base early in the season and the addition to speed work later in the season. 2010 season was the opposite where I built up to the 70.3 IM race and already had speed and strength from my days competing in pole vault. My goal is to come up with a lifting cycle plan (changing every 1 to 3 months), a Half Marathon training plan, 10k training plan, sprint tri training plan, and Olympic Tri training plan which will all somewhat overlap a little as I progress through this season. My dilemma now is not coming up with these plans (I know you would normally think otherwise but I know what I need, where I need to be, and how to prep to reach my goals)... no the hard part will be to organize them. So far training peak and google calendar seem to be my best options. If you have other suggestions that may help me keep organized with my training schedule in a streamlined fashion please let me know.
Eyes, Fingers, Toes indoor Triathlon
2mile 'mill run, 10 min stationary bike, 1100m row machine (you can always switch this up doing 2k row, 10min bike, 11min run... but in my case since the resolutionists are out in full force I had to take what was open)
14:33, 5mi in 10:11, 4:20 (having lifted just before while waiting and sore from cleans)
On that note I had to do some interim lifting while waiting for the next machine:
Standing Plate shoulder row 3x10: 35
Kettle Bell one arm hang clean 2x10: 35 (stressing high elbow to help with swimming)
dips 2x10
1/11/11
Lift:
5min bike
Clean 6,5,3,3,1: 135, 155, 170, 185, 190
Seated overhead row L/R 25,20,18: 45, 55, 55
Leg Curl L/R 90, 100
Mile Run 2% 7:38
1/10/11
10min bike
1mile run
Bench 3x12: 135
Bi
Mil Press
Lunge walks 4x8: 70
Leg Ext L/R 3x10
Kickboxing Class 40 mins
Anxiously awaiting news on my team acceptance, and still trying to figure out the best way to put my training plan together. As you can see from my race schedule, I'll be coming out of the gates with run training on the heavy side in the form of a half marathon, Mar-relay, and 10k in the spring. This will mean an unprecedented (for me) building of base early in the season and the addition to speed work later in the season. 2010 season was the opposite where I built up to the 70.3 IM race and already had speed and strength from my days competing in pole vault. My goal is to come up with a lifting cycle plan (changing every 1 to 3 months), a Half Marathon training plan, 10k training plan, sprint tri training plan, and Olympic Tri training plan which will all somewhat overlap a little as I progress through this season. My dilemma now is not coming up with these plans (I know you would normally think otherwise but I know what I need, where I need to be, and how to prep to reach my goals)... no the hard part will be to organize them. So far training peak and google calendar seem to be my best options. If you have other suggestions that may help me keep organized with my training schedule in a streamlined fashion please let me know.
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