"Triathlon is A Viral Sport"~ Rob Urbach USAT

I recently had the pleasure of meeting Rob Urbach at the RMTC kickoff meeting and he had a few inspiring words to say.

On that note, I've read all about Bill Burke who was newly appointed by WTC as Managing Director for the 5150 series. He has an impressive rap sheet and id like to meet him one day as well.

I agree that triathlon is viral, its the fastest growing sport in recent years and im happy to be a part of it after jumping on the band wagon in 2007. Sometimes I kind of wish that I had jumped on it right out of college but I had that phase where I was trying to get my career jump started and I needed a break to let my body heal after competing at the D1 level for 4 years. We all jump into things at our own pace and progress and until I moved to CO I can say my progress was slow going, I trained for fitness, health and look all year long to maintain but I only trained for triathlon specifically about 4 months out of the year. This will have been my first winter where I took a more aggressive approach to training and beside a few down weeks, I trained through. And we are talking off season training here, low miles, injury prevention, technique and strength building focused. My first race is 3 weeks away (I may even throw in a race 2 weeks away), at that point for all intensive purposes spring will have sprung on my 2011 season. Although I cant say Im ready to shine as a competitive racer at this point, im more eager to successfully execute my carefully planned out race schedule.

Track workout:

Warm up
800m
A-step
C-step
High knees
Knee hugs
Lunges
Hurdler rolls
Fence leg swings
2x50 striders

Chad 4x(interval+400m)=11:24

prisoner squats
400
pushups with knee to elbow
400
speed skaters
400
Star lift (lateral lef lift)
400

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.

Take the shirt off, you earned it

Back to basics I decided to venture out and find a new track to do a workout on instead of sitting in traffic on my commute home from work. I found Denver South High School about 6 miles from my office. Its located near Wash Park.

Upon initial arrival I thought I was going to have to reach into my bag of tricks and once again scale a 12 ft fence to make this happen, as I have so many other times in the past (see: Pirated Run ) There were fences everywhere keeping you out of both tracks on campus. Yea you heard me correct, this HS had 2 all weather tracks, I was about to have a trackgasm. The main one had a soccer game going on within the stadium and the alternate field had football practice that was about to finish before marching band practice. I slipped in under the radar while the fb players were touching each other on the ass and doing their send off cheer. I was in, game on!

No watch so I was going to just run a few laps but then decided to throw in an untimed workout and not waste my track time. No hurdles but I did a full warm up including strides. On the menu was what I call the dice workout. You roll the dice to see how many 400 repeats youll be doing..1 being a time trial (sub 60 hopefully) and 6 meaning you wont walk tomorrow. I rolled a 5 and after the first one took my breath away I started to get frustrated. Really? I lost all my endurance and running ability after taking 2 weeks off? It was as if I had just moved from sea level to the mile high city. I put my purse down and took in the rhythmic poundings of the drum section and kept an even pace throughout (based on feel).

I figure it went like this:

72,75,77,75,74

The sun started to fade but my legs wanted more so in between games at the stadium I snuck in there for a little stair work.

up/down x 6
hops x2
inclined lunges x1


Now and explanation of the blog title. As a guy much older then the hs age I cant help but feel funny about hanging out around the HS during their practices. I know outsiders cause distraction during practices in general but then it gets hot and there is no way my shirt is staying on. Sorry, but not really. When you have worked hard for that hard body, you shouldnt feel ashamed to show it off (even when unintentionally) no matter where and when you are. Go for it! You earned it!

Swim like Phelps, Bike like Lance, and run like Meb

Today is my final block before the race with 15 days remaining the taper will begin and at just the right time too. After the conclusion of one of my hardest cycles, my legs and mind could really use a rest.

Its a broken block but still a block all the same:

6am spin class where we worked on strength endurance and using all your leg strength but in different combinations while keeping a smooth crank. Like most of my training, except the aid of a watch, its been done on feel. Sure it would be nice to have a power output computer on the bars to look down at, or a GPS to track my instant pace on runs but at the same time the wonder during the workout is what makes the workout great. I dont know how many times i've gotten home and had that Christmas morning feeling as I jumped on the computer to map my run/ride/tri to see the distance and calc my pace/speed. Then log it on Ontri.com and type up a blog for you all to join in on the enthusiasm. This workout wasnt my best but I put in the effort, a little investment to my goal finish time of 4:38 at Syracuse.

After work I went straight down to the track for my 1500m ladder (4,8,10,15,10,8,4)
up at the Fairview HS track. A little bit of background about this track, and im all about switching it up but this crazy track, somehow, ended up not even being level, its up hill slightly down the first 100m. On top of that its the highest altitude track in Boulder at about 5500'.

After a short warm up I got down to business and at first I was really winded but things got better as I got closer to the end of the workout. Overall I think things went great.

400m: 66
R1
800m: 2:53
R3
1000m: 3:40
R3
1500m: 5:38
R3
1000m: 3:45
R3
800m: 2:59
R1
400m: 70

Total: 20:11

Im begining to think that I get off on pain

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.).

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!

The Final Countdown

Workout Wed was a huge success and its even gaining in popularity with the return of our new friend Rachel and a CU classmate Kaylee who were up there doing 300s and 150s

The stud DIRT females and I hit the track for some 200s with 200m rest.

Here's the damage:

32, 31, 31, 30, 29

It felt really good coming off the first turn and for the first time in my life I actually got off the line with some hast! Im really glad that im starting out this whole distance running thing with impeccable form. I think that in the long run (ha no pun intended) ill have less objectives to running faster paces in the 5 min range. That would be awesome, I just have to figure out a way to do that without looking like one of those skinny white boy runners. I have too much aggression to lose my muscle and no longer be powerful. Im too much of an athlete to become a runner!

Now to coast through a tapper for the Bolder BOULDER which is just 5 short days away.

Mini BB...the Pebble Pebble

5x1k or 3.1 miles (half of a 10k). with a 200 jog and R 1:30

3:46, 3:50, 3:53, 3:53, 3:53, 3:48= 19:19 Pace= 6:30ish

In preparation for the Boulder Boulder race on Memorial Day I figured it would be good to hit the goal pace of 40 mins for 10k by doing some repeat 1000s. Going into it it certainly seems like a lot of distance for a speed workout but it went relatively smoothly. By far the craziest workout Wed we have had yet though..
By the time Emma met me up at the Boulder HS track at noon thirty the skies were itching to let loose. After the first 1k we were bombarded with dime sized hail and about a 15ft distance visibility. It was cold and kind of hurt a little, but we mustered the courage to trudge on. So our times could have been a bit quicker had the weather held out in our favor. In all im happy with the workout and I then biked home.

Until next time.. keep on keepin on.

When the sun comes out on a run, ill be squinting

4.97 miles in 33:10 Pace= 6:40 (with a 7min mile run on the track).

You dont always have to see to believe

1000 Ladder

3:28, 2:50, 68, 32!

I think thats pretty much what we were shooting for last time.


Shoe talk.....

The impression that I get

Workout Wed on the track again after a 1000m swim and 6min Elaine kicks session



1000m ladder:
200=31
400=69
800=3:05
1000=4:00
800=3:12
400=73
200=30

Total: 10:31

Had a little bootie lock after the 1000 but I came back down the ladder strong and finished the last 400 and 200 like a champ. I just have to work on my 800 times because they were off the expected pace!


Ironman... "does not impress me":

When I told a friend of mine recently that I was training for an Ironman she said that she was more impressed when I was competing in the polevault. Stating that if you can walk you can finish an Ironman, "if polevaulting was easier then the Ironman, every skinny-fat weekend warrior would own a pole, not a road bike." I told her but not everyone can do the half in 4h 30 or a Triathlon in under 2h which are near my goals for these events. All take super charged workouts and technical know how.

This person is a kick ass athlete and I respect her opinion fully. I agree that anyone can get off the couch and do a Marathon, Tri, Ironman and it does seem like a lot more people are setting and reaching those goals. I personally will not accept mediocrity, I have to excel in whatever I do and I will always put in 110%. But does this person have a valid point? If so, what competitive realm is best for measuring ones true athleticism?

Yesterday I was asked what will be next after the completion of my half Ironman? Certainly at this point I have no interest in competing a full Ironman unless I qualify for Kona my first run out (top in my age group and around 4hrs for the 70.3), and im unsure if id even otherwise continue with the endurance sports. Due to injury and accessibility a 2nd run out of retirement for polevault does not seem to be an option.

This really only leaves one thing, the thing that was suggested in the opening conversation...Crossfit! Crossfit has been on the scene and gaining popularity for about 5 years now. Last year was the first year for the Crossfit games where workout junkies compete in the same exercises or WOD's for time and also displays of strength. Interval training has been a part of my training for the last 3 years at least, WOD ladies or not and im very much a fan of the weight room and strength training. However enticing as it may be, ive skirted around showing up at a Crossfit gym due to the fact that many of these sessions are more about how fast you can do the workout, rather then doing the movements correctly. As a result, the inexperienced weekend worriers have seen a lot of injuries.

Even still, Crossfit is the most logical next step. Why? Not only does my background and physical make up make me ideal for the sport, it is also a test of full body and mind. Olympic winners in the Decathlon are crowned greatest Athlete in the world. Ten events over 2 days which test multiple uses of strength, endurance and technique. For me a remarkable athlete would have the ability to be challenged to a race in a sport in which he is unfamiliar, and still excel (meaning still be better then avg.). How do you reach world class fitness?
Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlifts, clean, squat, presses, snatch. Similarly, master the basics of gymnastics, pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, Run, Swim, Row.

Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports!

Workout Wed

After watching pretty much all of the videos on Flotrack.com I became inspired to get a crew together and do a Wed workout on the track. The crew in question is the newly formed Denver's Intense Running Team put together for the winning of the Colfax Marathon Relay on 5/16! Emma and Kylee

Warm up:
800 dynamic stretch
Static stretching

Hurdle mobility:
2x6
Alt Walk over
Lead/Trail walk over

6x400m with 2min rest= 71,75, 75, 76, 73 66= 436 and avg of 72. I think past blogs post a 4x400 so its nice to see that I can keep intensity over a more lengthy workout. We pushed it pretty hard but I held back a little to save some leg for my soccer game this evening. I think they all could have been @71 with a 60 finish possibly. At alt., not a bad showing though. Im proper satisfied with this one.

Fast as Fast Can Be You''ll never catch me

Warm up:

800
Stretch (hurdle stretch, bicycle, pv plow)
Fence leg swings

Hurdle Mobility:

Lateral skip over
Lead leg walk over
Trail leg walk over

Stride out x2


3 by 1 mile repeats with 2 min rest
6:06, 6:40, 6:53



Ended up with Frankenstein legs


I have to build up more endurance at a slower pace and add in a few faster paced short runs

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!