intervals- stationary bike and rower

i did a nice interval workout yesterday. it was a tough mental workout for me. rowing is always a mental battle becasue it is so boring just rowing for straight time. i felt good on the bike and noticed i could push a bigger gear than i used to. i'm going to try to work more stationary work into my training for hill training. good workout overall and felt good afterwards.

5 min bike, standing, gear 16, rpm 60-65
5 min row, 1:50 average
5 min bike, stand, same
5 min row, same
5 min bike, seated, same gear/rpm
5 min row, same
5 min bike, stand, same
5 min row, same
5 min bike, stand, same
5 min row, same
5 min bike, seated, same gear/rpm

better

feeling better today, the 10 miles didn't do me in too much but i was slow to recover. today nose isn't running like a faucet which is a welcome state. still congested but i'll take that over runny nose any day. gonna stay indoors today, i don't need another horrible afternoon becasue of the pollen. rowing and hill climbs on the bike, should be fun, update tonight

run/ jog

just wrapped up a 10 mile run, in fact i'm drinking my shake right now. anyway, first "hot" day of the year. amazing how 80 degrees feels hot right now, in a few weeks 80 will feel like winter. i've been stricken with allergies and what some call hay fever the past few days. itchy eyes, running (dripping) nose, relentless sneezing, and some wheezing. so why not do 10 miles today! i was feeling alot better when i woke up this morning and i've just been having this constant nose drip today so i decided i'm fine to pick back up training. i was supposed to do 10 on sunday but because my throat was hurting so bad from drainage i ended up taking 2 days off. so i did my long run today. i could have used a little more water as i ran out the last mile but i'll fix that next time. i felt very sluggish from all the allergy meds and especially the benadryl i'm taking today so i kept the pace slower. it was a nice run, i could tell 10 was about as far as my joints could handle today. and about mile 7 i got the run chill where i know i'm pushing my limits. all in all i'd label today's run a sucess. we'll see how i recover and whether or not i was healthy enough to run or if i get a real illness later today from running. time will tell. enough rambling...

run- 10 miles
pace-8:09/mi
1164 cal
1:21 total time. stopped a few time to clear my nose and talk to people i knew.

less than 3 months

we are under 3 months now... and again no workout today. still sick. not good

setback

its a good thing i worked out yesterday on my "off day" with crossfit because today i'm in no shape to workout. my throat is raw from all the drainage going through it because of my allergies. it hurts to swallow, cough, hiccup, breathe, or eat/drink. i started to feel it last night but it was too late to combat it. i went and got some more allergy meds and decongestant this morning so hopefully tomorrow i can make up a long run that was supposed to happen today. i hate allergies. i feel great besides my stupid throat. i know its just allergies because my nose has been running non-stop all week and its just the back of my throat that hurts. hopefully staying inside all day today, out of the heavy winds blowing pollen around, will help it.

on another note i'm trying something new this week. Planning meals more efficiently! i have an idea of what i'm eating for bfast, lunch and din everyday this week. we'll see if that buys me some more time. i'm back to prepping meals on sunday too, organization means more free time i hope.

the return

ok i'm back. i needed to take a few weeks off. i was having horrible time management habits so i needed to get everything else in place so i could start "blogging" again. a few updates for you:

1- i am 3 months and 1 day away from the biggest race of my life, ironman couer d'alene. I have lofty goals for this race( 11 hours or less) and have locked in my nutrition to aid my training... see below.

2- i have upgraded my nutrition with a challenge between me and charlie to see who can eat the best paleo until the race. i think i am winning since he is drinking coffee still but he says he is almost off of it. i say...weak. nutrition is very hard. on my own i can do it. but as soon as i start doing good i think man i've been doing great i can slack, no, bad idea so this will help us both lock it in for our upcoming competitions. i am allowing myself 1 cheat meal a week,see below

3- i am giving up my ice cream hold-out. i have made it 3 weeks but in order to have a perfect paleo diet during the rest of the week i have to tell myself i get ice cream once a week. you want to know my kryptonite? ice cream, big time. my wife knows that i want nothing more at the end of EVERYDAY than a half gallon of ice cream. i don't know why but i love it. so i will again give myself this one luxury, but once it becomes more than once a week i will abstain again. let the battle between brain and taste buds begin. i know, ice cream wow, but its true, it can collapse this beast in a heartbeat. there my secret is out. this will be my cheat meal- ice cream,just that.

4- i'm going to again start posting my workouts, i've caught up with my journal of everything so it will once again be on here for all to see my good workouts and more often my failures. even though it sucks i can't be afraid to fail, i have before, see here, so another time won't kill me. i am also going to start including a little more commentary on them beginning tomorrow so they are half interesting.

alright so check back often to see what it is i put myself thorough on a daily basis. some workouts from this week are posted below.

thursday- run

run- 4 miles
don't know how fast. 20+ mile per hour winds and already felt terrible before the run, just had to move

2nd WOD
about 50 handstand push-ups throughout the day of coaching crossfit. i consider that number an endurance workout

wed- weights and cross train

Dl- posterior chain muscular endurance work
4x15- 95,95,115,115
walking lunges
30# dumbells, 20 steps, between each dealift set, 4 total

4 rounds of
3 Handstand push-ups, head to ground
6 pull-ups, standard kip
9 overhead squats, 45#

6 min, then did 10 more handstand push-ups

Tabata row- lowest round 8 cal, highest 9

tuesday

run- 5 miles
pace- 7:20
cal- 600
37 min

monday

ride- 20 miles
avg- 18ish miles per hour
cal- 1173
super windy

lift- light posterior chain work
deadlifts
2x10- 95,115
3x5- 165,165,185
2x3- 195,195, 215

Clean-
3x5- 115
2x3- 135

updates coming soon

....

Motivation

i spend my life being the motivator for many people. both those who want to change and those who could really care less. it is nice every once in a while to get a little motivation myself. sure watching an ironman video or looking at my  race medals on the wall is nice, or telling my race stories. but when something comes from outside that inspires me it is a great feeling. i have recently convinvced some people very close to me to start the paleo diet and i am thrilled that they are undertaking the challenge to change their lives, if nothing more than for a short time to show themselves they can do it. simply trying to change is huge and having been the spark for that lifts me up during a time when i have become pretty stagnate. i myself am now more motivated to train harder, eat smarter, and kick Iroman coeur d'Alene's ass. let the games begin and good luck to those lucky few in their paleo or paleo-ish endeavors.

rest

took a rest day today. i felt run down from this weekend's travel and roughly 9 hours of high levels of physical demand each day. i napped and it was awesome. i needed it. i set alarm for a 30 min nap, slept through it and woke up 2.5 hours later. think i was run down? maybe a little

monday

yesterday i did some development work on the glute ham developer. i worked on strengthening my hamstrings and butt while i worked on stabilizing my back. this will help tons while riding becasue my back has to be the stability point for my legs to pull against. it will also help to balance the quad dominance running places on my body by evening out the strength between my quads and hamstrings.


after that i did a short row wod to try and loosen up but it didn't work. my legs were still gassed from this weekend.
4 rounds:
500m row
15 burpees

12:30

my quads burned the whole time but i was still able to hold about 1:50 for each 500. the burpees were no problem but that row, woo.

weekend

i took the day off friday as i got ready to travel to the crossfit cert i attended this weekend. no long rides or run but lots of working outat the crossfit thing. both sat and sunday. it was good and i learned alot but i feel guilty that i haven't run or rode long in a while.