Monday Crosstraining lift

5min stationary bike warm up

Squat 5,8,6,3 185,205,225,225
Jump squat 2x8 135
Wall Ball pick 3
Mil Press B/L/R 2x8 45 bells
Seated Row 3x8 110
Leg curl 2x8 L/R
Leg Ext 3x10 L/R
Overhead shoulder row L/R 3x10 140, 90, 90


legs sore from a 10 mile run yesterday at the Boulder Res. Pace=7:35


Gearing up for my first race of the season on Sat. the Shamrock 8k in Virginia Beach, VA. Time to sport the Visiopro Orange and represent Runners Roost.

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.

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

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.

Training in Cabo San Lucas

12/28/10-1/3/11

Finding very few prospects in the way of trails or safe navigable roads I was sentenced to do my run training on the treadmill. Fly all the way to Cabo for a few thaw out sessions and I'm still stuck indoors. I did break down some barriers however and managed to get a 27 and 20 min run on this powered death trap. By far the longest runs time wise I've been able to endure on the thing.

12/29/10: 27min @3.2 miles at @ 7:20 pace (estimates)
Lift:
Bench 3x6
Leg Ext L/R 2x10

12/31/10. 20min @2.5 miles at @ 7:10 pace (estimates)
5x1min with 1 min rest elevation at #3 and pace about @6:00 min.
Yoga

On top of that, even though the pool was about 60* I came prepared enough with a thermal top to get in a few laps in a roughly Olympic length pool.


12/30/10. 5x100m 1:20 avg., 30 sec rest
1/1/10. 600m swim at 34min pace, 1x100m at 1:11

As you can see I've kept consistent with the theme of my training, making due with what you have at hand and taking the knowledge you've accumulated and fabricate workouts.

Lastly, on 12/29/10 I decided to do a bit of exploring. Refusing to spend 12$ on a taxi to go 2 miles to Marina de Cabo, I hiked it partly on a sketchy dirt road and the beach strun with Mexican vendors and waves eager to swallow me up. I then continued past the marina another 4 miles to the tip of the Baja Peninsula to Playa del Amor. Which included some rock climbing a few cliffs, descending areas of loose rock and avoiding waves crashing into the rocky shores. Nothing im not used to here in Boulder (except for the waves), but I was rewarded with a private beach paradise, where I took a dip in the cool salty water. All tole it was about a 10 mile hike with a shortcut found on the return that I continued to use the following days of my trip (about 3 more times back to the marina).

All Out or Left Out

"All Out or Left Out"~ Nike Shalane Flanagan


Lift:

5 min spin to burn up the quads and ease back into biking
Cleans 5x3,6,3,3,1 Floor 155,185,185,185 3x5 knee 135 squat last
Heli Squats on half ball 25lbs 2x10
One leg Sepine Plank on med ball 4x30s
plyo box hops up/over
Seated overhead row 3x30,25,20 90,110,110
Bi curl 3x7 35, 35,45
Leg ext 2x15 L/R 70 2x15 both 110
Burpee/pull up 2x10 for speed
Mil Press 3x6 95,95,95

First time on the bike since Sept.

Lift:

10 min on Spin bike
Bench L/R/B 3x4/4/8: 55 bells
Horizontal shoulder row 2xL/R/B: 15 bells
Butterflies 3x10: 70
Seated Row 3x10: 100

Treadmill:
pace incline time
7:30 2.5 2:00
R:30s
7:00 2.0 1:00
R1
6:30 2.0 1:00
R1
6:00 2.0 1:00
R1
5:30 2.0 1:00
R1
5:15 1.5 1:00

xx 11.0 .5miles

Shortest Day of the Year with a big lift

Lift:

5min bike warm-up
Dead Lift 10,6,4,2: 185, 225, 275, 300
Chin ups 3x5
Bi/Mil Press 5/10, 5/10, 5/10: 35 bells
Quad ext L/R 3x10 70,80,80
Ball slam 10lb 3x15
Ball one leg squat throw 2x10 10lb ball
Stability Ball situps
Stability Ball Plank leg lift
Stability Ball reverse V

Do Work SON! DWS

bike 2 miles
bench L/R/B bells 55, 55, 60, 60
Heli Squats on half ball 15 bell
toe taps
Box Hop L/R
Lunges on stability pad 2/8 30 bells
Lunge walks 1x8 30 bells
Row intervals 500m: 1:55, 2:00, 2:06


Im finally getting back into a groove with my workout/lift and im really starting to do some damage. Squats always make me sore for days where im walking around like I just road a horse for 112 miles instead of a road bike (speaking of which I should probably start riding a bit).

Aging Up

Next season ill be aging up from 25-29 to 30-34, as I review the results I find that this is a very tough AG in triathlon competitions. Could this be due to many a man's early midlife crisis? To be honest ive had a quarter-life crisis every year since 25..and with talks of making that huge purchase toward my very first Tri Bike, it seems that this year will be no different in the succession.

30-34, 30-40, wow im getting up there with the old men, but unlike my competition I have the edge of both being at the younger end of the group and have no family and obligations that would distract me from my racing goals. I may not have anymore liquid income then them, but I am freer to spend what I do have on tap. Now if only the race could be won on the bike (ha, bikes do make a difference and I hate how the person with the kick ass bike has it so easy. I wish there was a way of evening out the field and their equipment).

Lift:

2mile bike warm up at 20mph
Back Squat 8,6,5,5,1: 135, 185, 210, 225, 250
Mil Press L/R/B x2 50, 55 bells
Seated shoulder pull down 3x15 L/R 140,140,140
Ball Push ups 2x15
Stair stepper machine 30 floors

In My Pants

Lift:

Bike warm up 2 miles at 20mph In my pants
Bench 8,8,10,10,20 155,155,135,125,45 In my pants
Mil Press L/R 2x8 50,55 bells In my pants
Power Clean 5,3,3,2,1 145,165,165,185,185 In my pants
Pull ups 3x6 In my pants
leg raises 3x10 0,15,15 In my pants
Leg Ext L/R/B x2 75,75,115, 80, 80, 120 In my pants
Stretch -row machine was occupied In my pants

Lift:

2 mile bike warm up
Bench 3x6,2x10,1x20 135,135,135,120,120,45
Leg Ext B/L/R 2x8 110,75,75,115,80,80
Lunge jumps 2x10 50 bar

Treadmill workout:

Elev. pace. time.

4.5 7:30 1m
4.0 7:00 1m
3.5 6:30 1m
3.0 6:00 1m
2.5 5:30 1m
2.0 5:00 1m (maxed out the machine)

Begining the Bike Search

Tri Bike/TT, used, for someone 5' 10", but first...id like to get bike fitted and tested so that I know what type of frame size and geometry im in the ballpark of.

There are a few places in Denver and Boulder that I hear are really great, ill have to look into it.


Bike: 5 miles
Overhead shoulder row: 4x6 135, 155, 165
Mil Press 4x8 L/R/B/B 40, 50, 55 bells
Dead Lift 4x6 185, 205, 255, 255
Leg Curl 4x8 L/R/B/B 70,70, 95,95
Bi 3x6 35, 35, 40
Mile Run: 7:28

Your BF isnt as big as he is stupid

Lift at 24hr:

Bench 6,8,10,12,15: 135,155,125,115,45
Clean frt squat last 3,3 135,135
Power Clean 3,3,1,1,1 155,175,185,185
Pull ups 2x5
Bi 2x8 35 bells
Cable pull kneeling twist 2xL/R 22.5
Row machine 1000m 3:52

Let me explain the title. As I was doing my cleans a girl set up at the rack next to me and started to do front squats. On her 3rd or so set she sunk too low and dropped the weight on the rack (I highly suggest using these safety features). I offered my assistance since I know how much of a pain in the ass it is to take off all the weight and re-rack to shoulder height. She nicely declined and walked off leaving the weight where it had been dropped.

When she returned she had a 6' guy in tow who stepped up to the bar at mid thy and proceeded to half bicept curl half hang clean the weight to his traps. The guy struggled and nearly hurt himself in the process since it was roughly 145 lbs and at a midway position for him. Had I done this I would have had a person on either side of the bar and placed it up to the hangers even though I was already cleaning well over that weight its just not worth getting hurt for. I just wanted to remind people with this story that the gym is not a place to show off, please practice some element of safety and logical thinking and when in doubt dont be afraid of taking or asking for help.

"Run and Tell That"

Bike warm up 2 miles in 5 mins

Back Squats: 4x5 135, 185, 185, 210
Chin ups: 4x6
Half Jump Squats: 6x2 225 (borderline dangerous)
Horizontal shoulder row: 2x6 15 bells
Leg Curl: 3x8 both
Ball inclined Push-ups 2x10

Treadmill run workout:

2:00 at 7:30 Pace 2.0 inc
:30 at 6:00 pace 3.0 inc
1:00 at 6:30 pace 2.5 inc
1:30 at 7:00 Pace 2.0 inc
2:00 at 7:30 Pace 1.5 inc

Lifting at the Prison Yard

There are huge disadvantages of working out as a member of a large 24 hr gym. Besides the crowd of muscle heads that really have no clue on what they are doing or proper technique is that there just is way too much equipment. There is no floor space and the layout isnt conducive to proper interval training. On top of that, just once I would like to find a gym that has rubber plates and a stage for Olympic lifting! Im forced to keep my weights low on cleans for fear that if I have one wrong pull that I might kill someone when the weight drops. OPTC was great but expensive. What these gyms lack in equipment you gain in personalized training/attention and that is what you end up paying for, even if you dont need it. There just doesnt seem to be a gym out there for my level. For someone who has had all the formal training on proper technique and how to design a training plan but just needs a place to do it. I guess thats how these people like my former lifting coach at OPTC Jason end up opening their own gym in the first place.




mil press bells 4x8 B/LR/B/LR 40, 45, 50, 50
dead lift 4x5 185, 195, 235, 265
seated row 3x6 100, 120, 110
Leg curl 2x10 L/R 110, 110
Leg Ext 3x10 B/L/R 150, 110, 120
russian leg raises 2x10

Mile Run 7:37

Lava

Lift:

Dead lift: 4x6 185, 205, 225, 275(1)
Squat Jumps: 3x10 135, 135, 135
Lunge Jumps: 2x10 45 bar
Bench: 4x5 135,135,135,155
Box hops Both: 3x8
Box hops single bounds: 2x8

Turning Over A New Leaf

You've heard of former NCAA swimmers and runners turning Triathletes, well I've got a new one for you...Pole Vaulter turned endurance athlete. It seems such an unlikely story but let me clue you into why I thought it was a great idea, and how its even possible in the first place.

First lets take a look at what each sport entails both physically and mentally. Field events generally incorporate speed, strength and jumping ability or reaction time. Pole Vault is all of that with the use of an implement to further your success. You need the foot speed of a short distance sprinter, the jumping ability of a long jumper or high jumper, and the power of a shot putter. The idea is to run as fast as you can with a 15+' pole about 100 ft and plant that into a 2x2 hole in the ground while at the same time jumping as high and tall as you can. Basically its like running into a wall full steam with your arms out and trying to keep them straight. After you leave the ground a lot of physics take over, your kinetic energy bends and loads up into the pole as potential energy as you swing upside down, then uncoils and tosses you higher and higher as you throw yourself over the bar and to your back to a safe landing.

Im used to hard Olympic lifting, repetitious short springs, fighting a pole to bend and throw me in the right direction, analyzing data and videos, dealing with fear and inner conflict. I was there to use my tools, my knowledge and fight the goal, fight the world. Release pent up energy both mental and physical.

flip the switch and you have endurance racing which is an equally hard mental challenge but instead of dealing with it in short portions, you have to wallow in the decisions being made. Strength, flexibility, technique and external tool utilization are similarly involve in being a triathlete, as well as its included numbers game.

So what transcends the boundaries? Shoulder strength for one. In pole vault they are your pivot point and must therefore be highly developed and flexible to take the stresses placed on them. They are not utilized in the swim for propulsion, on the bike to take some weight off my legs and on the run for that final arm pumping kick.

Another great advantage I have is my running form. It had to be dam near perfect on the runway since I needed to have the exact same run within 6" each and every time. My running is efficient and powerful, with the addition of some endurance since no practice was less then 40 or so jumps and a meet was an average of 9 jumps full throttle.

Training wise, I have mental capacity and body awareness to make better decisions and can handle the lifestyle of having to practice at least once a day. I also know my Olympic lifts and have the tecnique that of any major lifting competitor, so im able to extract every ounce of power outword.

My endurence season has now come to a close and im spending more time on lifting and cross training then I am actual running, biking or swimming. Today I visited a Crossfit gym Flatirons Crossfit for the first time ever. They are a big name in the Western section having sent 2 (male and a female) to the Crossfit games. I have previously dabbled in Crossfit WOD and interval training but they take it too the next level of intensity when they start racing these workouts instead of just trying to get through them. Anyway the owner and I had a chat and he seems to beleieve that you can do 80% Crossfit training and still achieve your triathlon goals. Seems like a Cinderella story to me. Can you imagine not having to bike 300 miles plus a week or having to run countless hours to get your 60+ miles in each week? In the coming months im going look into this. I have been moderately successful at making the switch so far having not cut out on putting in my practice time, but trying to figure out how short intense training can translate to endurence.

Until then, make sure you are conducting proper technique in running, swimming, aero positioning, Olympic lifting and save yourself the wasted energy. Dont handicap yourself from the start, or worse...injure yourself.


Lift:

Snatch: 4x5 90,90, 115, 115
Split snatch: 3x3 115,115,115

Not bad considering it was my first time with snatch in 6.5 years

Baton

The generation gap gets smaller as the pace gets faster. Like most fathers expecting a daughter but secretly wanting a son, he ends up doing what he knows and training her as he planned. Without the handicap of gender they go out for a run together creating a bond that lasts longer then miles and breaks out of the realm of the road. It is in this manner that the inspiration to run and push personal limits transcends generations like the proverbial baton. Dad didn't stop at donating a genome or 2, he followed through in directing that talent, sparking the match that he hoped would build into a fire.

In the case of my close training partner Kylee she received that spark as young as 10 years old and ran with her mentor, dad and former Olympic marathon trials qualifier. Since then Kylee has taken that success that was bestowed upon her quite literally ran with it, motivated to join the ranks in the "I beat my coach club," and with great support because every parent wants there offspring to become more successful then they were.

Having a break out high school career in PA and then took it to the next level, collegiate, D1! She struggled with trying to fill the void left by former running partners. Following her NCAA career she continued her dedication to success, dreaming big and jumping road blocks. She became one of the founding members of the Charlotte running club which has seemed to grow in exponential popularity in just a few short season.

Moving to Colorado to chase the dream and train at altitude with some of the best athletes in the world was probably not an easy decision at the time but one that would most likely be made over and over again without hesitation. With so much running experience under her belt Kylee had a good idea of what race she would be best at and to no surprise its the marathon. She busted out a jaw dropping sub 3 hour time with a finish attack that showed she had a lot more left in the tank.

She turned some heads with that performance and it landed her on an all star team lead by marathon legend Steve Jones. The way people talk about him leads you to almost believe that he is a reincarnated "Pre." This group of renogade warriors might just be her ticket to follow in her fathers footsteps. Life has a way of coming full circle and in March father and daughter will unite at the Shamrock 1/2 Marathon for a showdown. I say good luck at your club induction and hold on to that baton.




Lift:

Clean floor 4x3, knee 1x3, hip 1x3 135, 155, 175, 155, 155, 135
Horizontal Shoulder row 2x10 15bells
Pull ups 2x6
Bi Curl 3x5 37.5, 35, 35
Ball: Floor slams, twists
uneven push ups 2x20

Race against the sun

Im starting to run out of catchy titles.

Morning Lift:

Bench on smith mach. 5x6 135, 135, 155, 135, 135
Hanging Revers Bench 3x6
Stability Ball crunches 3x15


Evening Track workout:
(sore as hell still from the squats but we are running out of nice days)

4x150m: 22, 21, 22, 21 Slow but I put in a quality effort with the legs I had.

Total: 86 sec.