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

My Next 30 Years

I remember my childhood filled with activity. Being the fastest runner in my neighborhood and on my soccer teams and just loving the feeling of a flat out stride. Accelerating past someone and beating them to the ball/finish.

A lot of things start to change when you hit the big 3 0. Your tattoos start to fade, you can still date hot blonds in their 20s but you can no longer look at high school girls and say they are hot without looking creepy. While its diffcult to judge whether or not im actually in the best shape of my life due to my ever changing athletic outlets and interests, I can say that I will continue to improve on my fitness and remain as healthy and competitive as possible at any age. Or B-plan, I still have the next 30 years to become fat, lazy, and un-interesting.

Start A Revolution

As an athlete you are trying to attain a goal that has not been achieved before, either by you or by anyone. There are a huge number of factors involved with this goal wheather you separate them into distances, course specific, weather/temp, terrain, or altitude. Bottom line is that you are starting your own revolution, well when I came across the innovative idea of cup free racing I was awestruck. Its probably been around for years now but being so new to racing I was just out of the loop. As a quasi engineer by trade I have come accustom to giving credit where credit is due on ideas that are truly magical, inspirational and revolutionary... this is one of those ideas and I really hope to see it take off.


Reduce, Reuse, Recycle, Reinvent!

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

Train Like You're Single

Nordic Track XC Skiing machine 5 mins
Vertical out of water swim with 5lb plates 2x5min
Burpee 2x10
Push-up with supine arm lift 2x10

Mile Repeats at Boulder Res:
1M warm up at 7:30 pace

6:21, 6:45, 6:30 T=19:36

1M cool down at 7:45 pace

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

Team

Today I submitted my paperwork to be a member of the 2011 Runners Roost Tri Team.

You don't know how much you'll miss being on a team until you are out facing the competition alone. While track and field/XC isn't much of a team, you still always have someone to train with, and celebrate your successes with. For me its a no brainer. I like the people I've met during the Wed. night club runs at the Roost. They really take care of us, providing free food, post run beers and weekly give-a-way prizes. Not to mention a 10-20% store discount on those nights.

The team will be treated just as well with comp. race entries, discounted coaching sessions, store discounts and head to toe gear.

When I did the Colfax Marathon Relay I was surprised how motivated all 5 of us were to run well, both coming into the race and throughout the 2010 season. We broke 3 hrs in the marathon as a team, and 2 of the team members used that experience to go out and do the same..SOLO!

I've read about a lot of bloggers and athletes out there that are sponsored and I feel that no matter what the deal/contract is, you have to believe in the product. No one is going to take a shoe deal with a company that cant make a proper shoe and that leads to the athletes decline in performance. I believe in RR, they really do great things for the running community of Colorado and it would be an honor to dawn their race kit.

After submitting I had a moment of panic, am I really RR material? I'm really new to endurance racing/Triathlons and road racing for that matter. My times are slow in comparison to others I run with at the club runs and it seems like even the age groupers around here could compete with elites around the world.

I always strive to be in the top 10%, but not just for one sport or event... for everything that I attempt. To be a true athlete who is well rounded and able to pick up a new sport at the drop of a hat and be in the mix. I've had successes in the past, I currently hold the University at Buffalo indoor and outdoor records in the pole vault. I was the silver medalist in 2008 in the pole vault at the Empire State Games and in 2003 I was a IC4a regional NCAA qualifier. Now retired from pv I've moved on to try new things and keep it exciting, in order to test my limits.

So being new to the running world, I'm aware that maybe its not my times that will get me on this team. It will be my potential. My potential to improve my times, and my potential as an ambassador for the store and to motivate others in their endeavors.

You be the judge:


How Many Races Did You Compete In Last Year (2010)? 6

List Your Top 5 Races With Times and Overall/Age Group Placing for 2010?
Bolder Boulder 10k 43:31 OA 1280 AG 38/481
Lyons River Run 5k 19:39 OA 23/496 AG 5th
Boulder Peak Oly Tri S:30:07 B:1:25:34 R:50:31=2:49:23 OA 502/1344 AG 63/129
Rocky Mt Warrior Dash 3.3M (12 obstacles) 25:30 OA 25/5237 AG 9th (wave winner)
Syracuse Ironman 70.3 S:35:40 B:3:25 (3 flats) R:DNF (medical/mechanical) = DNF

5K Personal Best Time? 19:39
10K Personal Best Time? 43:31
Sprint Tri Best Time? 1:28:46
Oly Tri Best Time? 2:49:23

What Are Your Racing Goals for 2011?

To continue to show improvement as I gain experience, and shift from sprint/field events to endurance racing. Expand my horizons, competing in different length races in order to chisel out a niche in Colorado and reach my racing goals.
Sprint Tri @1hr
Olympic Tri @2:30
10k sub 40
5k sub 19 (having gone sub 20 for the first time this year at my 3rd 5k ever).
Gain triathlon experience and work on my nutrition in order to one day attempt another 70.3 (with an overall goal of a Kona qualifier one day).

Why Would You Be a Good Ambassador for Runner's Roost?

Post track and field collegiate career at the D1 level I began to give back to my sport by coaching. I volunteered as an assistant coach for my own alma mater Gate Chili High School 2001-2005, and was appointed the jumps coach for a season at the New Jersey Institute of Technology in 2006. I also put on demonstrations/expositions for the Flying Circus pole vault club and Heights Unlimited Vault Club 2008-2009. I enjoy motivating others to test their own personal physical and mental boundaries and set goals. Leading by infectious example, and showing strong enthusiasm, drive, and commitment toward everything I do. On top of this, in 2010 I put together an all star team for the Colfax Marathon Relay where our goal was only to break 3 hours. We ended up not only breaking 3 hours for 26.2 miles but also won our division and the prestigious Colfax Cup (which we will defend in 2011). This inspired 3 of the team members to run their own solo marathon races in which 2 of those members actually broke 3 hours themselves. It’s amazing what motivation you can gain from others. My motto is to always continue to challenge yourself and try new things.

How Are You Involved in the Running and Triathlon Community?

I view the running community as part of a greater group, one that runs for a cause and tries to better their fitness and times for the awareness of those causes.

Other than competing, I regularly volunteer for local races just to be around the sport and share ideas with my competitors. I have by no means mastered road racing or the Tri sport and can’t help but become a student of training, preparation and execution of these events. In this realm, I currently administer a Facebook Fan Page and a training blog which shares my experiences and researched findings related to Running and Triathlon training, racing and their culture. I've enjoyed meeting so many like minded people at weekly club runs, and races that it has reinforced my decision in now calling Colorado home.

Running Assets

Has running produced some physiological changes to your body? Do you have more padding to sit on these days? In this blog we are going to bring attention to that Butt you've grown over the course of running countless miles. "Lets talk about your big butt." Comments are welcome below.

I remember in college, my female teammates would constently gripe about not being able to fit in their jeans any longer as a result of the rigerous lifting and running training it took. Don't get the wrong idea here, we are talking about firm, nicely shaped rounded bottoms here, apple bottoms. They are so much nicer to look at then the flattened ones, because unlike boobs, asses that are more then a handful do not go to waste.

Thank you ladies for working that butt and showing it off in tight spandex and bun huggers. Your sacrifices for speed are greatly appreciated and are the soul reason I get chicked every race.

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.