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