5 mile trail run at Flatirons Vista: went out 8min first mile, muddy trail encountered there after, 7:10 final mile!! Love those down hills! (43:12)
"Lets Keep going"
then 2 mile path run at about 8min pace until blisters ensued and I was a man down. (17:23)
Thats the most and longest time i've run ever!! (1h35sec)
In all though, I was surprised at how well my lungs did today, I really wasnt out of breath as much as I had been in the past and im pleased with this run. Maybe the secret is a 3 mile bike ride warm up before hand.
I wish I had more Triathlon partners....
Tempo Run...
Be an athlete first...
Wednesday, March 31, 2010
Monday, March 29, 2010
Sunset ride
"Highway 20 Ride"
For accuracy I timed myself to prove that in Boulder it is actually faster to ride your bike from NE Boulder to SW Boulder! 12 mins
I had an 18 min ride then jumped off to do a 2:45 800m run on the track, then back on the bike for another 8 mins where I was going to repeat. However for some reason they started locking up the CU track after 7pm now. I remember in my former training years I would scale 10' fences to get to the Wheatfield track in Niagara. That was until I met my friend Shaun who jumped an eight ft fence and ended up with a spiral fracture in his ankle and leg.
Today would have been a great ride to have that helmet camera!
For accuracy I timed myself to prove that in Boulder it is actually faster to ride your bike from NE Boulder to SW Boulder! 12 mins
I had an 18 min ride then jumped off to do a 2:45 800m run on the track, then back on the bike for another 8 mins where I was going to repeat. However for some reason they started locking up the CU track after 7pm now. I remember in my former training years I would scale 10' fences to get to the Wheatfield track in Niagara. That was until I met my friend Shaun who jumped an eight ft fence and ended up with a spiral fracture in his ankle and leg.
Today would have been a great ride to have that helmet camera!
Sunday, March 28, 2010
Red Rocks 2
Modified Crossfit CHAD:
Lunge walk with twist up amphitheater
Plank pushup with knee to elbow
Stairs
Burpee with jump
Stairs
Pushup with v-star
Stairs
Lateral plank crawl up steps (30)
Stairs
Line Hop
Stairs
Dive Bombers (seal pushups)
Wall planters x2
@25mins
We had a new addition to team Simpson this go round (Jamie), and im hoping that that trend progresses. I certainly pick the best days for such an amazing workout. Sunny and 60*. Things went a lot better for me and not only was my breathing somewhat under control, my legs didnt burn as much as the first experience. However, this Chad was more about upper body intervals and did leave some leg power for the stairs. The wall did produce a few scraps and bruises but pain lets you know you're still alive right?
Post Red Rocks I rolled into Denver for my first run Hash and tried to catch the rabbit. This deemed a tricky task with all the false markings he/she laid down, but made for an interesting and fun 3mile run in around 26 mins. With Beer stop rewards.
Thanks for the sunburn Colorado
Lunge walk with twist up amphitheater
Plank pushup with knee to elbow
Stairs
Burpee with jump
Stairs
Pushup with v-star
Stairs
Lateral plank crawl up steps (30)
Stairs
Line Hop
Stairs
Dive Bombers (seal pushups)
Wall planters x2
@25mins
We had a new addition to team Simpson this go round (Jamie), and im hoping that that trend progresses. I certainly pick the best days for such an amazing workout. Sunny and 60*. Things went a lot better for me and not only was my breathing somewhat under control, my legs didnt burn as much as the first experience. However, this Chad was more about upper body intervals and did leave some leg power for the stairs. The wall did produce a few scraps and bruises but pain lets you know you're still alive right?
Post Red Rocks I rolled into Denver for my first run Hash and tried to catch the rabbit. This deemed a tricky task with all the false markings he/she laid down, but made for an interesting and fun 3mile run in around 26 mins. With Beer stop rewards.
Thanks for the sunburn Colorado
Friday, March 26, 2010
food post
Ballys Lift:
Bench 4x8 145
Bi 3x8 45, 45,50 bells
Mil Press 3x8 50 bells
Lat 4x8 135, 135, 150, 135
Abs on ball
results of my research:
Key word watch: Whole Grain,
Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.
Eating before hard exercise, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.
If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
http://www.active.com/nutrition/Articles/Athletes__What_to_Eat_and_When_for_Top_Performance.htm?page=2
Breakfast race morning consisted of… 1 ½ cup Oatmeal with peanut butter, banana and 2 hard boiled eggs. 1 scoop of EFS (Electrolyte Fuel System) in a water bottle and sipped it prior to the start.
EFS on the bike sipped every 10 mins, a few gummy bears or gel shot, and a Cliff Bar/Zone Bar.
Soreness:
there are several things you can do to minimize muscle soreness caused mainly by damage to muscle proteins without sacrificing fitness. Some obvious ones include warming up and cooling down properly and building up your training workload very gradually.
http://www.active.com/nutrition/Articles/Foods_That_Boost_Energy.htm
1. Brazil nuts (543.5 micrograms), whole wheat flour (84.8 micrograms), halibut (74.4), couscous (343.2): Selenium assists the activity of enzymes in the body.
2. Buckwheat flour (301 mg), halibut (170 mg), spinach (157 mg), black beans (120 mg): Magnesium assists with muscle and nerve function.
3. Red peppers (190.3 mg), papaya (187.9 mg), strawberries (97.6 mg), orange (69.7 mg) : Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps the body absorb iron.
4. Ricotta (669 mg), yogurt (448 mg), skim milk (299 mg), spinach (245 mg): Besides being necessary for building bones, calcium is also required for nerve and muscle function, blood clotting and regulation of blood pressure.
5. Miso soup (2, 563 mg), table salt (2, 325 mg), sauerkraut (1, 560 mg), Quarter pounder (730 mg): Salt is related to high blood pressure, heart attack, aneurysm and stroke. It is also an important electrolyte that must be replenished after prolonged exercise.
6. Barley (31.2 g), whole-wheat flour (14.6 g), broccoli (5.1 g), blueberries (3.5 g): Fiber reduces the risk of heart disease, lowers cholesterol and is necessary for regular bowel movement.
7. Raisins (1, 086 mg), potato (1, 081 mg), banana (537 mg), cucumber (442 mg): Potassium is essential for cardiac muscle contraction, an electrolyte that assists in preventing muscle cramps, and can counteract the adverse affects of salt on blood pressure.
8. Clams (23.77g), black beans (3.61mg), prune juice (3.02 mg), mushrooms (2.71 mg): Iron is part of hemoglobin which carries oxygen in the blood. Myoglobin also uses iron to carry oxygen to muscle tissue. If not enough iron is consumed and absorbed, an athlete will feel fatigue during exercise, and will need more time to recover from each workout. http://www.trismarter.com/blog/?p=191
Bench 4x8 145
Bi 3x8 45, 45,50 bells
Mil Press 3x8 50 bells
Lat 4x8 135, 135, 150, 135
Abs on ball
results of my research:
Key word watch: Whole Grain,
Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.
Eating before hard exercise, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.
If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!
http://www.active.com/nutrition/Articles/Athletes__What_to_Eat_and_When_for_Top_Performance.htm?page=2
Breakfast race morning consisted of… 1 ½ cup Oatmeal with peanut butter, banana and 2 hard boiled eggs. 1 scoop of EFS (Electrolyte Fuel System) in a water bottle and sipped it prior to the start.
EFS on the bike sipped every 10 mins, a few gummy bears or gel shot, and a Cliff Bar/Zone Bar.
Soreness:
there are several things you can do to minimize muscle soreness caused mainly by damage to muscle proteins without sacrificing fitness. Some obvious ones include warming up and cooling down properly and building up your training workload very gradually.
http://www.active.com/nutrition/Articles/Foods_That_Boost_Energy.htm
1. Brazil nuts (543.5 micrograms), whole wheat flour (84.8 micrograms), halibut (74.4), couscous (343.2): Selenium assists the activity of enzymes in the body.
2. Buckwheat flour (301 mg), halibut (170 mg), spinach (157 mg), black beans (120 mg): Magnesium assists with muscle and nerve function.
3. Red peppers (190.3 mg), papaya (187.9 mg), strawberries (97.6 mg), orange (69.7 mg) : Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps the body absorb iron.
4. Ricotta (669 mg), yogurt (448 mg), skim milk (299 mg), spinach (245 mg): Besides being necessary for building bones, calcium is also required for nerve and muscle function, blood clotting and regulation of blood pressure.
5. Miso soup (2, 563 mg), table salt (2, 325 mg), sauerkraut (1, 560 mg), Quarter pounder (730 mg): Salt is related to high blood pressure, heart attack, aneurysm and stroke. It is also an important electrolyte that must be replenished after prolonged exercise.
6. Barley (31.2 g), whole-wheat flour (14.6 g), broccoli (5.1 g), blueberries (3.5 g): Fiber reduces the risk of heart disease, lowers cholesterol and is necessary for regular bowel movement.
7. Raisins (1, 086 mg), potato (1, 081 mg), banana (537 mg), cucumber (442 mg): Potassium is essential for cardiac muscle contraction, an electrolyte that assists in preventing muscle cramps, and can counteract the adverse affects of salt on blood pressure.
8. Clams (23.77g), black beans (3.61mg), prune juice (3.02 mg), mushrooms (2.71 mg): Iron is part of hemoglobin which carries oxygen in the blood. Myoglobin also uses iron to carry oxygen to muscle tissue. If not enough iron is consumed and absorbed, an athlete will feel fatigue during exercise, and will need more time to recover from each workout. http://www.trismarter.com/blog/?p=191
Solar Powered
Mile trial:
1:22, 3:05,4:32,6:00
3x800m
3:23, 3:11, 3:06
Swim:
300m warm up
800m technical swim (10 min 1/4 mile!!)
300m cool down (different strokes for different folks)
6min leg flutter using the float board
Abs:
Bicycle
V-sit
crunches
side ups
Hand stands
Crane pose
Side Crane Pose
-------------
Weekly Training Design
A typical week of training includes two days of swimming, two days of cycling and three days of running. One workout per week should be a long training day—typically done on the weekend—to get your body ready for the distance. The other training days should consist of high-quality, medium-distance tempo or interval training.
If you wake up early everyday, you can get your training in and then spend time with family after work. You will get used to the early morning alarm
Add a recovery week every fourth week to your training program. Decrease your mileage, sleep in and do cross-training such as hiking, skiing, or kayaking. (from active.com)
http://www.active.com/triathlon/Articles/Considering-an-Ironman-What-You-Need-to-Know-for-Your-First-140_6.htm?act=EMC-Active&Vehicle=Triathlon&Date=03_21_10&Edition=3&Sections=Articles&Creative=Considering_an_Ironman_&TextName=Considering_an_Ironman_&ArtText=Txt&Placement=2&Dy=Sun&page=2
1:22, 3:05,4:32,6:00
3x800m
3:23, 3:11, 3:06
Swim:
300m warm up
800m technical swim (10 min 1/4 mile!!)
300m cool down (different strokes for different folks)
6min leg flutter using the float board
Abs:
Bicycle
V-sit
crunches
side ups
Hand stands
Crane pose
Side Crane Pose
-------------
Weekly Training Design
A typical week of training includes two days of swimming, two days of cycling and three days of running. One workout per week should be a long training day—typically done on the weekend—to get your body ready for the distance. The other training days should consist of high-quality, medium-distance tempo or interval training.
If you wake up early everyday, you can get your training in and then spend time with family after work. You will get used to the early morning alarm
Add a recovery week every fourth week to your training program. Decrease your mileage, sleep in and do cross-training such as hiking, skiing, or kayaking. (from active.com)
http://www.active.com/triathlon/Articles/Considering-an-Ironman-What-You-Need-to-Know-for-Your-First-140_6.htm?act=EMC-Active&Vehicle=Triathlon&Date=03_21_10&Edition=3&Sections=Articles&Creative=Considering_an_Ironman_&TextName=Considering_an_Ironman_&ArtText=Txt&Placement=2&Dy=Sun&page=2
Monday, March 22, 2010
Time to shed that baby fat
Wonderland Lake Run:
44:23 for 5.84 miles Pace=7:35
We were both proud of how well this went, and how we were able to keep such a speed even with mega hills. With out a doubt we dipped into the 6's for pace at some points.
In the month of March I have already done a little over 70.3, Swim/Bike/Run and in April I want to double that!!
Every year in the past 3 years I've become more fit and in the best shape of my life. How is this attained? Motivation, education and improved goal setting!
After visiting the Health Science exhibit at the Denver Science Museum Im more and more interested in what my heart is doing. After all its my engine right? Resting HR is 44 here at a mile high but was 39 back in NY. My exercise zone is at 153 bpm which is very attainable here at altitude but almost never achieved in the gym at sea level (130s were met). Im going to keep an eye on my HR and I think you should too. After the run today I was surprised at how fast my recovery is. Ill have the length of time after my research task exercise.
A future swim workout im going to try: (From Active.com)
five-days-aerobic/one-day-sprint schedule)
Warm-Up
1,500 swim (alternate 200 freestyle, 100 stroke)
Pre-Set
8x50 @ 50-second interval for each 50 (alt. butterfly/freestyle)
8x50 @ 50 secs (alt. backstroke/freestyle)
Kick Set
300 easy @ 6:00
6x100 @ 2:00 - fast
Hypoxic Set
(wear fins if preferred)
400 (breathe every 3rd stroke)
300 (breathe every 5th stroke)
200 (breathe every 7th stroke)
100 (breathe every 9th stroke)
Main Set
16x100
Odd: Fast freestyle
Even: Active rest, 100 easy backstroke
(descend 1-4 freestyle to race pace and maintain)
3x [4x (50 easy + 50 pace)]
1st round @ race pace
2nd round @ faster
3rd round @ sprint
Easy 200 cool-down
TOTAL: 7,200 meters
The non plan plan
The reason for me not following a strict cyclic plan or even a weekly regiment is for much the same reason that I don't follow a sports team. Come Sunday when your "team" is down with seconds to spare and the kicker shanks it, you become depressed, disappointed and less motivated to root for them again. On the other hand if you are watching the game for the pure enjoyment of the sport by professionals the way its supposed to look, then a loss of one team over another to you is just part of the game, unconnected. You become motivated to better your sport and athletic ability. I mean, lets face it a 240lb guy being able to run a 4.3 40yd and be able to move any car sized objects out of his way without losing that speed, is pretty impressive. I challenge you to keep tabs on what motivates you and what pulls the wind from your sails, you may be in for a surprise. One 2 min clip on Youtube of someone working out like crazy, doing some moves that I've never seen before, and looking great doing it... thats motivation enough for me to go out and earn that next meal or nap.
Today im motivated by the sunshine and birds chirping. Theres nothing like a morning ride or run with the sun in your face, the fresh cold mountain air, and an open road for miles. Can you picture it? Well add in the mountainous back drop of the great divide and you have a canvas for the successful completion of your goals, motivated till you puke! I like to also incorporate a soundtrack from my ipod, a killer combination of upbeat notes and empowering words of wisdom. I figure, I cant draw or play an instrument so my movements will have to be my artistic expression.
Bike/Run transition.. they dont exactly go together like pbj.
23mile ride on my new 2003 Cannondale = 1:20:49 (4min faster into more wind) Pace=17mph
3mile run= 22:51 pace= 7:37 with a 7:21 pace for the first 2 miles.
I didnt realize the distances until after the first half mile in the run, but I basically did a Sprint Tri today (minus the swim, and having almost the full bike distance). I felt strong on the bike through the first 10 miles, at the turn I was with the wind and down hill and got a lot of speed up (probably around 30mph). The return is pretty hilly and the wind coming back across really didnt help.
On the bike I attempted a recharge with a ras. gel that I had stowed onto my race belt. It was kind of a sticky mess but very do able and Id rather do it on the bike then on foot during the run. If you dont chase these gels with a lot of water it gets stuck in your throat and obstructs your breathing (you end up spitting for the next 3 mins, and on the run you need to conserve water between water stations).
I got off the bike and dropped my bike/gear I felt strong with a low recovery on foot but true to every hefty transition ive ever done, a mile in my shins started to lock up and that low recovery turns into a toe drag. Mini hills are no match for my seasoned quads though, I just have to keep mentally focused. The reason im surprised is that the pace seemed more like 8min mile pace, I guess im getting more efficient. I also could have finished the last half mile with a kick but didnt.
The aftermath:
I got home and then the pain of what I just did to myself set in within the first 10 mins. I got the chills, my ankle started to scream at me in a loud authoritative voice and all I could do was sit down and start to stretch (which is pretty much all i needed to do). I got some water and had a very proud lunch. Now its time for a nap!!
Sunday, March 21, 2010
Greasey grimey gopher guts
5.5mi 38:43 = 7:02 pace
Ran the Diagonal to Pleasantview Park (where I would have had my soccer game today), on the 4 mile creek path, to Jay St, to 57th (with its massive hill), Independence way to foothills path and home.
After the first 8 miles I had to stop due to lack of Oxygen. Then had to stop due to 4 mile path being closed and under construction..lead to a really muddy path where I went more distance into the ground then horizontal. Then again at the top of 57th st hill near the Airport to watch the gliders take off and land. Basically mile/stop, 2mile/stop, 1mile stop. The pace felt more like 8:00 though, and my lungs werent liking it. My feet started to get initial blistering as well, but that may have been due to the run mainly being done on the road and hard surfaces (im building up immunity).,
So the title is about me almost lowering myself like Alice down the rabbit hole when a Prairie Dog hole came out of nowhere and I almost tripped in it. These holes are everywhere and you really have to look out when you are on the trails.
Today I signed up for the Warrior Dash 3.5mile race at Copper Mt with obstacles, this is a race I really think I can excel at because im agile. Bring on the fire!!
Ran the Diagonal to Pleasantview Park (where I would have had my soccer game today), on the 4 mile creek path, to Jay St, to 57th (with its massive hill), Independence way to foothills path and home.
After the first 8 miles I had to stop due to lack of Oxygen. Then had to stop due to 4 mile path being closed and under construction..lead to a really muddy path where I went more distance into the ground then horizontal. Then again at the top of 57th st hill near the Airport to watch the gliders take off and land. Basically mile/stop, 2mile/stop, 1mile stop. The pace felt more like 8:00 though, and my lungs werent liking it. My feet started to get initial blistering as well, but that may have been due to the run mainly being done on the road and hard surfaces (im building up immunity).,
So the title is about me almost lowering myself like Alice down the rabbit hole when a Prairie Dog hole came out of nowhere and I almost tripped in it. These holes are everywhere and you really have to look out when you are on the trails.
Today I signed up for the Warrior Dash 3.5mile race at Copper Mt with obstacles, this is a race I really think I can excel at because im agile. Bring on the fire!!
Wednesday, March 17, 2010
St. Patrick would be proud of this workout
Modified Crossfit Chad at Red Rocks Amphitheater in Golden, CO. Team Simpson out in full fierce force doing some major damage and stopping out a plethora of stairs. This certainly go the blood pumping and the lungs squeaking. Especially for my sister Karen who is a Sea Level visitor and training partner for the week.
it was a calm 70* day and the bright sun shown both on the beautiful red rocks and our soon to be red sunburned skin because when the sun's out, the guns are out!!
Red Rocks Chad:
.5 mile hill jog warm up and stretch.
Prisoner squats X20
Run up to the top of the stairs and back down
Pushups with star hold X10 on each side
Run up to the top of the stairs and back down
Burpees with block jump X15
Run up to the top of the stairs and back down
Dips X20
Run up to the top of the stairs and back down
Box jumps X20
Wall climbs X8
Rest
Wall climbs X5
Time was about 20 mins (and just 3 days after spraining my ankle during a soccer game)
Extreme Red Rocks Abs:
Bicycle kicks (forward) x20
Bicycle kicks (backward) x20
V-ups x20
Side V-ups X10 each side
V-sit twists x40
Plank with alt. hand and foot raise (with mini high five with partner facing) x20
Then a 3 mile run at 7-8 min pace
Watch our you tube video:
http://www.youtube.com/watch?v=VjriXZXNxME
Thoughts:
The other day I was roped into a conversation and explanation of why I keep a blog and FB fan page. For the most part its for motivation and note keeping. I've inspired myself to increase workouts and others to get into some races. I think its awesome when newbies come to me for advice and direction of how to get off the couch and into a road race. As ive stated before im a huge advocate for no child left inside, even if that is an adult with his/her inner child itching to be let loose. As I go back and reread my entries I cant help but notice how much I have learned in my past 3 years of blogging and how my knowledge of fitness, training, nutrition and equipment has vastly improved. I wish I knew then what I now know. Its apparent to me that during my NCAA career I didnt know anything but hard work, however time was less of an issue then it is now. Ive managed to raise the bar and be in the best shape of my life year after year, continually bettering my performance and enduring less injuries.
it was a calm 70* day and the bright sun shown both on the beautiful red rocks and our soon to be red sunburned skin because when the sun's out, the guns are out!!
Red Rocks Chad:
.5 mile hill jog warm up and stretch.
Prisoner squats X20
Run up to the top of the stairs and back down
Pushups with star hold X10 on each side
Run up to the top of the stairs and back down
Burpees with block jump X15
Run up to the top of the stairs and back down
Dips X20
Run up to the top of the stairs and back down
Box jumps X20
Wall climbs X8
Rest
Wall climbs X5
Time was about 20 mins (and just 3 days after spraining my ankle during a soccer game)
Extreme Red Rocks Abs:
Bicycle kicks (forward) x20
Bicycle kicks (backward) x20
V-ups x20
Side V-ups X10 each side
V-sit twists x40
Plank with alt. hand and foot raise (with mini high five with partner facing) x20
Then a 3 mile run at 7-8 min pace
Watch our you tube video:
http://www.youtube.com/watch?v=VjriXZXNxME
Thoughts:
The other day I was roped into a conversation and explanation of why I keep a blog and FB fan page. For the most part its for motivation and note keeping. I've inspired myself to increase workouts and others to get into some races. I think its awesome when newbies come to me for advice and direction of how to get off the couch and into a road race. As ive stated before im a huge advocate for no child left inside, even if that is an adult with his/her inner child itching to be let loose. As I go back and reread my entries I cant help but notice how much I have learned in my past 3 years of blogging and how my knowledge of fitness, training, nutrition and equipment has vastly improved. I wish I knew then what I now know. Its apparent to me that during my NCAA career I didnt know anything but hard work, however time was less of an issue then it is now. Ive managed to raise the bar and be in the best shape of my life year after year, continually bettering my performance and enduring less injuries.
Saturday, March 13, 2010
This is not a sport for the tenderfoot
Woke up this morning feelin like P. Diddy!! Im happy with how fast my body is recovering, I must be doing just about the right amount of workload and technical training/ rest.
Went out for what I would call a long run but ill soon find out that its more of a tempo run.
3.18 out in 24:56
3.1 back in 22:45
6.28 miles in 47:01
Pace=7:29!! Im happy with that for now.
So one thing I want to mention, the title. You have to take care of your feet. Generally since im always wearing shoes and the fact that I dont have a lot of miles behind me yet, Im left with soft feet. After the run today I have a little rubbage. I remember in my previous Tri's that after a 3 mile run I would have the same thing. This is a serious concern and im going to have to approach it with respect.
The other thing I thought about on the run was how trail familiarity provides confidence and you really do run faster. My suggestion is to get very familiar with your race course!
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