Sunday, October 31, 2010

Swim 20 x50 yds | 50 step ups, 40 box jumps, 30 sit ups, 20 push ups, 10 box jumps x 2

Swim 20 x 50 :15 seconds rest @ 80% effort -- keep all times within 3 seconds of each other
:53, :53, :54, :56, :56, :55, :56, :56, :57, :53, :55, :55, :56, :56, :57, :57, :56, :56, :55, :57

Additionally, I did 550 warm up (was supposed to be 500, but I got distracted!), 4x50 drills and 300 cool down. My shoulders were trashed from yesterday's wall balls. They're pretty sore tonight. Its a good sore though :).

Later in the day I tackled the CF WOD

50 step ups, 40 box jumps, 30 sit ups, 20 push ups, 10 box jumps x 2
Total time: 13:01

Ran 1 mile at 9:20 on the tready just to get warm. Another mile post CF to keep it loose at 8:30. That second run felt good!

Saturday, October 30, 2010

150 wall ball shots for time | 30 minute bike TT

150 wall ball shots for time
Total time: 7:27 (12# ball)

This was a little more than 1 minute slower than last time, but first time using the 12# ball vs. the 10# ball so I think its a good result. I definitely had to break more often with the added weight. Ran 2 miles outside to warm up for this. Legs feel incredibly strong at run start. Have to remind myself to slow down a little so I can get into a breathing rhythm that's sustainable.

30 minute bike TT
Total distance: 9.92 miles / 19.84 mph / AHR 148
Shortly after, I headed out on my tri bike for the 30 minute TT. The wind was blustery out of the south which made half of my ride a bit challenging. Didn't hit my fastest time, but a respectable time given the headwind and having to wait at my turn around for a car to go by. My legs are cooked after these last two days!

Starting to feel a little anxious about the race given it's really coming on fast. Added pressure due to the fact that I have to have my bike and gear bag on the tribike transport truck on November 9th! This means I really have to start getting it together. This coming week will really be my last big one with a 13.1 mile run and 1000 yard swim TT. Traveling to NY for a couple of days and big doings in the office will make getting it all done challenging, but I'll have to make it work.

I'm getting anxious, but I have very positive feelings about the race. This is good given I had a lot of misgivings during the summer when things were looking a lot less positive and I actually thought about bagging the whole thing. You have to believe and then just make it happen. I'm feeling ready.

Friday, October 29, 2010

5, 10, 15 bike intervals | 400m run, 50 squats, 800m run, 50 squats, 1600m run, 50 squats

After work. Making up for taking last night off.

5 minute, 10 minute, 15 minute bike intervals. Trainer. Road bike. Very hard effort on these!

5 min./1.39 miles
10 min./2.87 miles
15 min./4.22 miles

Immediately following:
400m run, 50 squats, 800m run, 50 squats, 1600m run, 50 squats

Run 400M, 50 squats, Run800M, 50 squats, Run 1600M, 50 squats
I did .3 miles, .5 miles, 1 mile
Total time: 19:46

Only about 15 seconds off last time's time and pretty sure i lost time messing with watch and treadmill buttons. This was tough to do right after the bike intervals. Let's call it a brick!

Wednesday, October 27, 2010

250 Lunges for time

250 Lunges for time
Total time: 11:05

I'm pretty sure I did an extra 50 on these. In my head I was counting out 50s. Didn't take any breaks between 50s, just counted to 50 and then started at 1 again. Somewhere in there my mind wandered. Was totally in machine mode. Started thinking about my day somewhere in the background while in the foreground I was willing myself to not stop until I was done.

These were tougher than I thought they'd be. I ran an easy mile on the treadmill to warm up and then another easy, but faster mile on the treadmill after to get loose.

I did not make it to the pool but will get the swim done tomorrow.

In other news, bib numbers have been posted! I am number 2642. I like it :)

Tuesday, October 26, 2010

CF WOD: 10! box jumps, burpees, sit ups | 10/10 Run

CF WOD: 10! box jumps, burpees, sit ups
Estimated time: 11 minutes

My watch didn't start when I hit the button because it was on HOLD... doh! Realized at set 6 and fixed it. Time after 6, 5, 4, 3, 2, 1 sets was 4:30. Pretty sure I did 2 twice. Yah, I can't count :)

Warmed up with a mile run on the tready.

Pretty soon after the CF, I did at 10/10 run on the tready. Prescribed workout was run 10 minutes in one direction, turn around, note distance. Since I don't much see the light of day lately, had to do this on the treadmill. I did two10 minute intervals. For each, I started at 8 minute pace and worked it into faster pace ultimately getting below 7 minute pace to round out the total distance. I went a bit beyond the 10 to get to the next 10th of a mile as my tready only does 0.0 (so if I hit 1.2 at 9:30, then I didn't want to stop until it flipped to 1.3). Ran these almost identically. Pushed pretty hard and felt good doing it. Not something I could say a couple of months ago so feeling like I've really turned the corner on my training.

10/10 Run
Interval 1 / 10:05 / 1.3 miles / 7:45 mph
Interval 2 / 10:06 / 1.3 miles / 7:45 mph

Monday, October 25, 2010

21, 18, 15, 12, 9, 6, 3 thrusters (45#) and burpees

21, 18, 15, 12, 9, 6, 3 thrusters (45#) and burpees
Total time: 20:06

Ouch! That's gonna hurt in the morning....  Could barely lift my arms when I finished

I loaded 40 lbs on the bar and will assume the bar itself weighs a good 5 lbs. Pretty much knew I wouldn't do this workout super fast but my goal was to get all the thrusters done without off loading any weight. Definitely had to break up the bigger sets. Got through the burpees just fine, but they're def not my favs.

Ran 1 mile on the tready to warm up and another post CF just to get loose again. Good workout after a long day at work.

Sunday, October 24, 2010

Swim 6 x100 | 1-1-1-1-1-1-1 dead lifts

Swim 6 x100 @ 4 minutes rest
(1:42, 1:42, 1:43, 1:47, 1:47, 1:48)

Here's the whole workout:
WU 500 (10:06)
DR 4x50 Catch up

MS 6x100 @4:00 minutes rest
(1:42, 1:42, 1:43, 1:47, 1:47, 1:48)
DR 50 Catch up

CD 600 (12:24)
150 Breast stroke

I felt faster than these numbers indicate... I feel good in the water. I'll be happy to come close to 1:20 again for the swim at Arizona. I'm trying to imagine how swimming just one big 2.4 mile loop will feel compared to the two loop swim at LP. I'm thinking that mentally it will feel long...

Did the swim at the Y around 10:00 a.m.

After returning home, eating and hanging around for a bit, I headed down to the basement to tackle the dead lifts. Ran 1 mile on the tready to get warmed up.

Dead lifts: 1 - 1 - 1 - 1 - 1 - 1 - 1
148 - 158 - 178 - 178 - 188 - 198 - 198

These felt pretty good. I started easy at 148 but didn't want to cheese out on these. 198 is the most I've done in the past and I wanted to be sure and get there today. It was tough, but I managed 2 at that weight. I think I'll feel these a little tomorrow. But, in a good way :)

I ran another mile on the tready after just to loosen everything up.

Yesterday, I took a rest day because I just wasn't feeling great. I missed two workouts this past week — a 500 yard swim and the run/row CF. I may try to get the CF in tomorrow or another day this coming week. We'll see. Life is busy...

Friday, October 22, 2010

30 minute TT | 50 45# thrusters for time

30 min. TT
Total mileage: 8:06 (16.1 mph)

Trainer. Road bike. Sweaty. Hard effort in spite of the unimpressive speed.

50 Thrusters @ 45# for time.
Total time: 6:55

Did 25 @ 45#, then the next 25 @ 40#

Thursday, October 21, 2010

Bike 5K x2 | 20 each box jumps, squats, push ups, situps then run 1 mile x 2

Both of these after work:

Bike 5K x2 @ 3 minutes rest (road bike on the trainer)
10:44 (17.3 MPH)
10:45 (17.3 MPH)

CF WOD: 20 each box jumps, squats, push ups, situps then run 1 mile x 2
Total time: 21:48

Did this same workout on October 1st with total time of 23:18 so pretty happy with the improvement. Total run time on treadmill was 15:33 so I kept both miles under 8 minutes. Felt really good. Getting a real sense of how hard I can push it and when so as not to blow up. Factor in the time it took to get the tready up to speed and these were pretty zippy miles for me.

So the word is that Chrissie Wellington will race IMAZ since she was unable to race Kona. I'm pretty excited about this as I think she is awesome person and athlete. I'm hoping to at least get to get a glimpse of her at some point during the IM weekend.

Tuesday, October 19, 2010

15K run

15K (9.3 miles) run
Total time: 1:23:19
8:58 mile pace

Ended up doing this on the treadmill. Ugh! Soooo boring! Not enough hours or daylight in the days right now. Glad I got it done though.

I'll do the burpees in the morning. Right calf and achilles a little sore. Tendonitis is really plaguing me lately...

Monday, October 18, 2010

CF WOD: 21 back squats, run .3 miles, 15 back squats, run .3 miles, 9 back squats, run .3 miles

CF WOD: 21 back squats, run .3 miles, 15 back squats, run .3 miles, 9 back squats, run .3 miles
Used 78#
Total time: 10:28

Didn't get at this until 8:30 this evening, but tried to work it hard. I think this is roughly the same time I did before using same weight.

Sunday, October 17, 2010

Swim 4x400 @80 effort | Bike 45 minute TT | 5-5-5-5-5 back squats

This morning at the Y:

Swim 4x400 each set within 4 seconds of each other

7:38 (1:54/100)

7:41 (1:55/100)
7:33 (1:53/100)
7:33 (1:53/100)

500 WU (10:06)
4x50 DR Catch up
CD 700 (14:35)
plus 100 Breast stroke & stretching

Okay, I was off the mark with the workout objective of keeping each set within 4 seconds of each other, but I have to tell you that I felt really good with the last 2 sets. Wasn't working harder than 80% really, its just that my stroke got better and better as I went and couldn't help hitting the faster time. To do it twice when I was 1500 yards into the overall workout was pretty sweet. I was focused on leaving my left arm out in front a little longer so as not to start my pull with my head turned to the right — which is the side I breath to. I believe this creates a certain amount of instability in my shoulder which is causing it to be so sore all the time. So trying to keep that shoulder in a more stable position and allow more power from my lats on that side. Makes for a smoother and straighter pull is what I'm thinking. Could all be in my head, but the numbers indicate I was doing something right... :). Swam a total of 3100 yards this morning with warm up, drills, and cool down added. Felt good and ready to take on the 2.4 miles in 5 weeks!

Bike 45 minute TT
14.68 miles
19.6 mph
AHR 140

Was supposed to do this yesterday, but it wasn't a good day to get outside on the bike due the cold and wind. I was going to do the run and back squats WOD yesterday (actually, its row and back squats), but never got to it. Or, rather I procrastinated to the point of just taking the day off from training. Got into a project at home that really needed doing and just didn't want to break focus so ended up not doing it. Last year I'd have been into a 5 hour bike ride — likely in the basement on the trainer and no way I could have put that off for another day. Been thinking about the hours I have put in in the past to train for LP twice and realize I can never do it that way again. Just wouldn't want to. Just don't think I could handle it mentally. Not to mention the absence of all the little benchmarks you work toward in the CFE protocol... always working against a previous time. This is good motivation and you can see results as you go. There's a lot to be said for being all over strong and not just plain worn out from doing endless mediocre miles.

Of course, the ultimate test happens in 5 weeks. But I'm increasingly confident that I'll toe the line in Arizona as ready as any of the other athletes there who are posting 100 mile rides and 18 mile runs in these last remaining training weeks. I don't know where they're finding the time...

Think I'm just really starting to feel good with this protocol. If I can maintain at IMAZ — get through the race as well as I have gotten through LP twice, I'll be very happy. Additionally, I'll be looking ahead to next season. This season has been experimental — or transitional if you will... Next season will be different. I'll have this new foundation to build on. Should be interesting... :)

5-5-5-5-5 back squats
128# - 128# - 138# - 138# - 148#

Friday, October 15, 2010

CF WOD: Run 500M, 50 squats, 10 burpees

Run 500M, 50 squats, 10 burpees
I ran .3m, .3m, .3m, .2m
Total time: 19:27

This was a little more than a minute faster than last time. Woot!

Thursday, October 14, 2010

5-5-5-5-5 shoulder press | swim 1650 yards for time

5-5-5-5-5 shoulder press
I did 58# for each set

Swim 1650 for time
Total time: 32:02 / 1:56 per 100 yards

These were very tough by the 3rd set, but I didn't want to off-load so I made 'em happen. Gonna feel it tomorrow.

After the shoulder presses I headed over to the Y for my swim. Took a great deal of mental pushing and prodding to get myself out the door this evening. It was chilly and the thought of getting into the water was not very appealing. However, I left the Y with toasty warm feeling one gets after a good workout :). Total time tonight was about 2 minutes faster than when I did same on July 7th. I felt good in the water and I'm pretty sure I got faster as I went. This is not the time to slack off!

Wednesday, October 13, 2010

5K Run for time | 5 min. on, 2 min. off x 4 bike intervals | 1-1-1-1-1-1-1 back squats

 5K Run
Total time: 25:05 

Bike Intervals: 4x5 minutes on, 2 minutes off
1.69 miles/20.3 mph
1.76 miles/21.1 mph
1.66 miles/20.0 mph
1.56 miles/18.7 mph  

1-1-1-1-1-1-1-1  back squats ( yes i did 8)
(128, 128, 138, 138, 148, 148, 158, 158)

Was supposed to do this yesterday, but life got in the way. Had to take an early bus into work with my son in tow. Then to get him on the bus back to VT and school.

Got home on the last bus from work and just needed time to get on top of household stuff. Soooo... the 5k run didn't happen. Opted to go to bed a bit early instead.

This morning, I knew I had to get either the swim or the run done. Ended up doing the run on the treadmill in the basement.

Started at an 8:12 pace and ended in the last couple of minutes at a sub 7 pace to try and make this my fastest training 5K. I believe that mission was accomplished. Felt really good. Didn't feel like I was struggling to get it done and was able to keep pushing at a faster pace until the end. Wish I'd tried just a little harder to break 25 minutes.

Did the bike intervals and back squats after work. These are tomorrow's workouts. It was such a beautiful day that I wanted to get outside and enjoy so got the earlier bus outta dodge and had just enough time to get about 13 miles in with the bike intervals. I can do the swim tomorrow night.

Monday, October 11, 2010

CF WOD: Run 400M, 21 KB swings (35#), 12 pull ups x 3 for time

Run 400M, 21 KB swings (35#), 12 pull ups x 3 for time
I did Run .3 miles instead of 400M

Total time: 11:45

Sunday, October 10, 2010

Swim 8x100 AND Ride 3, 6, 9, 12

This morning at the Y...

Swim 100 x 8 (supposed to do push ups and squats between each, but I didn't )

WU 500 (10:19)
4x50 DR Catch up

MS 8x100 @30 seconds rest
(1:43, 1:46, 1:53, 1:52, 1:50, 1:50, 1:52, 1:51)

CD 500 (10:16)
100 Breast stroke & stretching

Around 1:00 PM

Bike 3, 6, 9, 12 (1, 2, 3 minutes rest between intervals)
3 miles/9:55:15/18.1 mph
6 miles/19:42:41/18.2 mph
9 miles/29:17:30/18.4 mph
12 miles/40:59:97/17.6 mph

Took it out through South Windsor, East Windsor, Ellington and got some good varying terrain in — some good hills and a couple of nice down hills. Legs felt a little fatigued, but really not to bad.

I missed a couple of workouts this week that I will work into next week's schedule. AZ is 40 days away!!

Saturday, October 09, 2010

13.1 mile run — I'm a believer...

Today was run 13.1 miles.
Finished in 1:58:44 /average pace 9:04

Because the run has been my nemesis all season, I thought I might have a better chance of getting through it if I ran with nearly 5000 of my closest friends :).

Ran the Hartford half marathon today and it could really not have been a more perfect day for this race.


Last time I ran the Hartford half was in 2007 — 3 years ago and 3 years younger. That year was the first time I was able to break 2 hours in Hartford with a time of 1:58:23. So today, I was only about 20 seconds off that with only half as many miles put in on the streets. I felt really strong in the first 8 miles. Beyond 8, I felt good and had what I needed to keep pushing. No walking — even at the aid station. I took 3 or 4 GUs which I carried with me and grabbed water as I went by the stations. Miles 9 & 10 got a little more difficult and I had to work a little harder to keep my pace up. The last mile was hard. I was aware of my time and knew I could keep it under 2 hours if I stayed on task and pushed hard — which I did. Had a bit of an issue at the finish — not being able to catch my breath and thought I might go down as did the medics — which put me in the med tent for about 15 minutes until I could stand up again. Maybe should have had another GU or two...? Maybe should have taken some salt as well. In any case, it didn't take long to get back on my feet and out to the post race party.

The course is entirely new this year and goes out into West Hartford rather than East Hartford. I liked it and look forward to do it again.

splits (thinking my heart rate strap needs a new battery as my HR never goes to 229, especially in mile 5!
mile 1     /8:39   /143
mile 2     /8:20   /152
mile 3     /8:37   /164
mile 4     /8:36   /178
mile 5     /8:57   /220
mile 6     /8:49   /229
mile 7     /8:45   /209
mile 8     /9:06   /179
mile 9     /9:12   /173
mile 10   /9:26   /172
mile 11   /9:12   /175
mile 12   /9:18   /174
mile 13   /9:14   /179
mile .32  /2:32   /180

Friday, October 08, 2010

CF WOD: 21 burpees, row 500M, 15 burpees, row 500M, 9 burpees, row 500M AND Swim 500

21 burpees, row 500M, 15 burpees, row 500M, 9 burpees, row 500M
Total time: 10:55

Immediately following...

Swim 500:

WU 300 (6:13)
DR 4x50 Catch up
MS 500 (9:52)
CD 100 DR/SW, 50 Breast stroke

Hartford Half Marathon tomorrow to get the 13.1 mile run in with a little extra motivation. I didn't get to the 8x400M run intervals today so feeling a little like I haven't prepared well enough... tough week altogether. Really need to get laser focused on AZ. Its coming up really fast!

Wednesday, October 06, 2010

Back Squats 3-3-3-3-3 AND 20K Bike TT (trainer)

Home from a three day trip to NYC this evening. Wanted to be sure and get some workouts in tonight.

Started with:
3-3-3-3-3 back squats
108 - 128 - 128 - 138 - 148

Ran 1 mile to warm up and another post back squats.
Immediately following, I did:

20K Bike TT
12.5 miles
16 mph

Very different numbers on the trainer with road bike vs. riding my tri bike outside. This is as I would expect. It was a very solid effort even though the average pace seems low.

Tuesday, October 05, 2010

CF WOD: 10 ,20 ,30 Box jumps, squats, push ups, burpees

Total time: 16:44

Did this in my hotel room in NYC. No box to jump on so did step UPS on a bench. Did step UPS for each legs -- so 10 and 10, etc.

Sunday, October 03, 2010

Swim 250, then 5x50 x3 AND 3-3-3-3-3 Shoulder Press AND 2x5k Bike Intervals

This morning:
Swim 250, then 5x50 x3, each 50 to be 5 sec. faster than the 250
250 (4:43)
5x50 (:52, :52, :53, :52, :53)
250 (4:49)
5x50 (:53, :55, :54, :53, :55)
250 (4:52)
5x50 (:54, :55, :55, :56, :56)
Additionally, I did 500 WU, 4x50 DR, and 100 CD breast stroke. Good workout.

2x5K bike intervals on 3 min. rest
8:59/20.7 (wind at my back)
10:32/17.6 (into the wind—ouch!)
Did a total of 10.84 miles. It was enough.
That second interval was tough! And it was chilly!

After the ride:
3-3-3-3-3 shoulder press
did 58# (same as last time and they were difficult — especially the last set)
I'll be feeling these tomorrow...

Catching up on my blog

No people... I haven't been slacking off. I did hit a couple of bumps this past week, but got most everything done.

So here goes:

Wednesday, Sept. 29th
Home from work late and just wiped out. Had the 20 each box jumps, squats, push ups, sit ups, run 1 mile x 2 workout on my schedule and knew I wasn't gonna get through it. Also had a swim and knew I wasn't getting to the pool. Some days you just gotta let it go.

Thursday, Sept. 30
Had every intention of getting at least two workouts done that night after work. On my schedule was 2 x 5K bike intervals which I had planned to do on the trainer. Additionally, I was going to do the CF WOD from the night before. So I'm down in the basement when the power goes out! You wanna talk about dark! It was pitch black. I don't mind telling you I got a little freaked. I had been home alone, but luckily my son had just come in from work and realized I was down there. I tried to make my way to the door, but was totally disoriented. I ended up in corner with spider webs and what not in my face just about in a panic when Brendan finally made his way down with the flash light! So that pretty much took care of Thursday night... power was out until sometime early the next morning.

Saturday, October 02, 2010

20 K TT AND CF WOD: 21, 18, 15, 12, 9, 6, 3 situps, insert .2 mile run between each set for time AND 30 deadlifts


20 K TT 
12.5 Miles
20.3 MPH 

Run 1 mile on the tready to warm up.

30 dead lifts @ 88# (didn't get to the gym to use the rowing machine, so just did the dead lifts as strength training)

CF WOD: 21, 18, 15, 12, 9, 6, 3 situps, insert .2 mile run (supposed to be 200M but my tready don't play that) between each set for time
Total time: 12:50

Almost 2 minutes faster than last time!

Friday, October 01, 2010

20 each box jumps, squats, push ups, situps, run 1 mile x 2 for time

Early Friday morning:

20 each box jumps, squats, push ups, situps, run 1 mile x 2 for time
Total time: 23:18

Ran 1 mile on the treadmill to warm up.

Had hoped to hit the gym after work and before a reunion dinner with old and dear friends, but ended up being in the office later than anticipated.

Dinner was totally worth it though as we had the best time. So cool when you pick up with people you haven't seen in years and its like its right where you left off :) Great time!