rest

rested yesterday, run today, update coming

Double

did a double workout on friday. it was good but long, did some biking and some rowing.

bike:
10 min warm-up

5 rounds of :
3 minutes standing rpm 60-65, gear 15
1 min seated recovery, rpm above 90, low gear

then 4 rounds of:
5 mintues standing, same rpm and gear
1 min seated recovery, same as above

then 15 min cool down

i drank some endurox r4 right after, and went home and ate my paleo snack to recover. Then did some stretching, caught up on hydration and headed back to the gym for rowing, about 1 hour later.

row:
30 min row, damper at 8
almost 7500m, usually rowing at 1:52/500m avg from what i remember when i looked at the screen.

i tired to watch the x-games while rowing but every time i did i slowed down. so instead i ignored the TV and turned the radio up. my hands hurt and my hamstring began to cramp towards the end, i think from dehydration.
after i ate a salad and ate a pound of turkey from rudy's. delicious.
i'm ready for the weather to be hot again, cold and rainy sucks

run

ran today. nice cool weather for running. very windy though, about 18mph sustained. horrible in one direction and pretty good crosswind side to side.

3 miles
7:52 avg
23:36 total time
354 cal

rest

today was my rest day, so i did just that. its always good to rest up and eat lots of delicious paleo foods to fuel for the rest of the week. bed now

run

today i ran a quick 3 miles before lunch. i've been using my trigger point stuff after every run because i had my calf tightness come back. i need to start going to massage again but it gets expensive quick and with no sponsor i'm not made of money. the tigger point is helping for sure and more stretching out after runs will help too i'm sure. the weather was great today, calm wind, sunny and cool. i did a straight out and back. i am so weird about getting to half way points and going to another gear for the second half but its been working so far so i keep with it.


3 miles
7:33 avg
22:41 total time
351 cal

Monday

finally was able to do some biking today. the weather and my schedule haven't been cooperating so i've had to do indoor workouts.

19.09 miles
1:02 total time
18.2 mile per hour average
1123 cal burned

the wind was moderate on this ride, i could still feel it going certain directions and i hate riding in wind. it was cool enough to wear pants and arm warmers but warm enough to not need gloves or face covering. overall a good ride. i'm able to push harder for longer than i used to be. i am getting a better grasp on "pain" i guess.

saturday

rowed on Saturday after some upper body work. did some interval rowing , i needed it in order to push myself that little bit harder. it was rough but i was able to post good times. my form is getting a lot better and more efficient.

4 rounds of:
10 ring dips
10 pull-ups
10 sit-ups
10 push-press(95#)

1000m row (3:45)
2x500m row (1:44.6, 1:44.6)
4x250m row (45.2, 47.2, 47.8, 46.1)
1000m row cool down (4:13)

friday run

all i can remeber is that i ran and i know i didn't feel good during it. it was windy and cool but the wind was just howling at me and slowed me down alot.

3 miles
8:28 pace
25:23 total time
357 cal

row

today i rowed. it was hard, i felt crappy the whole time and my hip bothered me early on but it went away. good stuff. i was trying to row for max distance during each of the timed row. i did pretty well, my rowing is getting faster but not fast enough for me yet. distances achieved in the time are listed below.my paces ranged for 1:47/500m to 1:55/ 500m from what i noticed

5 min row- 1370m
5 min rest
4 min row- 1063m
4 min rest
3 min row- 797m
3 min rest
2 min row- 549m
2 min rest
1 min row- 296m

Time keeps slipping

there are never enough hours in the day. however i took the day off today to rest, i was beat this morning when i woke up and decided to focus on recovery and nutrition. i ate well and lots all day and will do some trigger point before bed. i'm finally begging to share my paleo experiences and get caught up on the blog i started. check it out if you want, link to the right.

Run

Today i ran, was supposed to this weekend but iwas in austin and didn't bring clothes for how cold saturday morning was and then yesterday started working on my car and lost the whole day to it. It was very nice to get out and run again. i'm slowly learning again how to just lose my mind for a while and enjoy the run. i can get into pace and just cruise. knees twinged a little towards the end but what else is knew. very windy on the way home, 2 miles with it in my face but i just kept pressing on and was able to keep my pace comfortably.

5 miles
8:04 avg pace
40:20 total time
585 cal

not a bad pace. 1 second longer per mile than my last 3 mile run, and i'm training at a faster pace than i ever have before and its comfortable. gotta keep it up.

the stars are not aligned

today has started off horribly for me. to begin my watch broke over the weekend, this should have been an omen. when i don't have alarms set like  normal then my mind stresses about it all night. so this morning i woke up at 2 am and started getting ready for work until kristen realized it and told me that it was 2 and to go back to bed. once i woke up normally i was running late because the watch i was wearing had a time that was not synced with the house time and was behind. so i showered, shaved and went to eat breakfast. cooked up onions in the pan and started putting eggs in. the 3rd egg was a blood egg. fantastic, blood eggs are literally eggs with bloody yolks instead of yellow yolks. so eggs were ruined, no time to make more, off to work without breakfast. get to work, damnit! yesterday i took apart some of my engine to do maint. on my car. so i took kristen's car to work this morning. guess where the key to my work is, on my keys, not kristen's. got to work, no key to the building. awesome. had to make everyone workout outside. not only that but i had to formulate a workout while they were warming up becasue the workout planned was not possible without weights. so not only did i wake up a million times last night, but i didnt eat breakfast this morning, didn't have my keys, looked like an idiot, and stood outside for 2 hours in 45 degree temps with a jacket that was made for about 65 degrees not 45. today is going swimmingly. vent over

motivation

today i was not motivated to workout at all becasue i was tired and the weather was terrible, cold and rainy. BUT i made myself workout anyway because i have a race looming and sometimes you just gotta do something you don't want to do. it turned out to be a good workout, i focused on swtiching exercises without resting at all, simply moving from one thing to the next. oh and i killed myself on the row.

5 min bike, standing, rpm 60-65, heavy gear
1000m row for time= 3:42
5 min bike, standing, rpm 60-65, heavy gear
1000m row for time= 3:45
5 min bike, standing, rpm 60-65, heavy gear
1000m row for time= 3:37
5 min bike, standing, rpm 60-65, heavy gear

it was very difficult to switch between the two, but its hard to switch from swimming to biking and biking to running on race day so i need to get used to the feeling.

rough waters

one aspect of my training that i have changed is the incorportaion of more cross training and lifting. I am trying to add 2 days a week of lifts followed by rowing. the idea here is 2 steps forward and one back, add strength and speed at the cost of endurance. lifting to get stronger then rowing won't provide me the full effect of lifting but it will help to get stronger, just not as fast, while i maintain or even increase my endurance through rowing. thats the idea anyway. we'll see if it works. i'm adding the rowing as another CV activity to break the monotony of swim bike run until my trianing place will no longer allow me to do so at which point i'll switch back to the main three only. i like rowing becasue it is full body and mentally challenging.

todays workout:
back squat
5-5-5-5 at 155lbs
deadlift
5-5-5-5 at 185lbs

Row 20 min for max meters
5079m

the row was tough, first off my hamstrings and butt were sceaming the whole time. second at about 10 minutes my hands started to rub raw and blister so i had to alternate rowing one handed while i put chalk on them to prevent further damage. it hurt to hold the steeering wheel home. third the mental battle was something i needed badly. most of my races are spent alone, in the middle of nowhere, with nothing to do. rowing simulates that. no scenery changes, no other people. i row hard enough i can't talk to anyone (the flywheel is so loud anyway i don't know that anyone could hear me) and 20 minutes in one place at a challenging pace is no fun. so it was a great workout that sucked horribly. enough rambling, rest tomorrow

its a beatiful day

today was an awesome day for running. 60 degree temps, calm cool wind, sunny as anything. there wasnt a cloud in the sky, thats what makes running great. anyway i needed to pound some pavement so i went for an afternoon run. i did 3 miles and felt great during it. i could feel the arches of my feet were sore from the bike work yesterday because i didn't wear cycling shoes since i was on the stationary bike due to my dad borrowing my cycle trainer. the soreness went away after a mile or so though so no biggie. I ran faster than i thought i could and felt fine. i think the paleo diet is really helping me out. who knows, only time will tell. anyway here are the details.... brought to you by garmin:

5 min walk warm-up

3 miles: 24:10 total time
8:03 pace
354 cal

5 min cool-down walk

Hill work

worked on hill climbing today. i found last training season that doing hill workouts on either the trainer or stationary bike helped me not only get stronger but climb faster and push a bigger gear in the flats. i'm trying to do one cycling workout a week that focuses on climbing/standing on the bike. my quads felt good but my lower back bugged me so i guess i need to do more back extensions to help it along.

1000m row warm-up

5 rounds of 3 minutes standing at 60-65 rpms (heavy gear), 1 min recovery at 90 rpm (light gear)
3 rounds of 5 minutes standing at 60-65 rpms (heavy gear), 1 min recovery at 90 rpm (light gear)

1000 m row cool down

back to work

i'm back from a week of awesome skiing. time to get back to work after some intense cross training. skiing hard 6-7 hours a day is no joke and my legs are feeling it. i'll be hitting my workouts again this week and keeping the posts coming. fixing to start a paleo blog too so i can keep track of my eating. eating paleo in a ski resort while staying with 4 non-paleos eaters is no picnic either. i have to admit i really missed it and was very excited to get home and start being strict again. it was harder to make psuedo paleo choices for 3 days than plan a week of paleo meals, let me tell you. on the upside, i had a great salmon and zucchini meal the last night we were there because i was so frustrated with my other meals. so that ended our stay nicely!

Procrastinator aka new year new motivation

havent posted in a while, don't know why. i'm gonna start again, it keeps me responsible

anyway today i did one of my favorite wods. i felt great on the rowing but struggled on the run. I think the paleo diet is finally starting to pay off. i recovered very quickly from the workout today and felt good while i was doing it, legs were just tired on the run. we'll see if i can keep the diet going on the ski trip in colorado. fingers crossed, its gonna be tough.


4 rounds for time:
500m row
400m run

15:16 total time
first half 7:23, second half 7:53. pretty consistent i'd say