Ya either Love 'em or Hate 'em

Mondays that is!  I try my best love love them.  I mean come on, it's Chest day in the gym.  Who don't like going back into the gym after a two day hiatus and try to destroy every fiber in their chest!?

Any how...... Today was a good day.  My lower legs & feet still hurt, but I'm hoping that is just from the increase in mileage and will at least ease off soon.  I have to keep adding to the mileage though, with two ultras coming up QUICK it is almost a must!!

Today's Training Schedule
Lunch Gym

Flat Dumbbells: 55# WarmUp, 75# (8), 80# (8), 85# (6)
incline Dumbbells: 55# (10), 65# (10), 65# (10)
Dumbbell Fly: 45# (10), 55# (10), 60# (10)
and of course we had to end will pull ups.
3 sets 5 Reps - Full Dead Hang Pull ups

After work decide to get my run on.
5 Miles in the cold & dark through some hills......However the nice thing about running at night during this time of year is ya get to look at all the Christmas lights.  Nice surprise tonight!

Ok friends, Keep on Running, Keep Healthy & SAFE !!

...and again

Had a good 10 miler today with a friend.  We decided to go down the A.T.T. since his 1st ultra is going to be on a very similar surface.  I honestly was a little worried about what pace I would be able to keep since I am still having some leg pain issues.  All in all the day turned out well and I'm glad we went.

We started off a little slow, again worried about my legs, but then after the 1st mile we settled into a mid 8 pace.  Then about mile 4.5 I absolutely crashed & told my buddy we would have to stop at mile 5 and I will have to shed some clothes.  When we left I was cold and was therefor wearing too many clothes.  So after a short break and me removing 2 outer garments we were on our way again.  I hit a Gu Energy Gel & slugged some H20 and was good to go.  The rest of our run was without incident and finished feeling strong.  After the run I stretched & caught up with another tribe member.

A little later on and my legs are feeling ok  I did however wrap them for about an hour today.  It's really a roll of the dice to see what they are going to feel like in the morning.  Tomorrow is an off day then we will be back on it.  Hope everyone has a great weekend, stay safe & healthy!!

bla..bla...bla

 Well it's Monday again, and all that means is here we go again.  Had a good weekend with some much needed rest.  I am, however, curious on why I am always so tired during the day.  It would seem that from about 1:PM on I am absolutely exhausted and by 9:PM I'm done!
Friday night was awesome.  The wife & I got to take my boy to the fair to see Newsboys.  That group put on one heck of a show for $10.00 / Person & Best of all my boy LOVED IT!
Other than that, slept in really late on Sat & Slept in a little on Sunday. 
Hope everyone had a great week!  Just remember, If you can run be thankful, hahaha, only 21 more days!

Monday Randomness 1600 Yds, 1 Hour
Warm-Up (100)
Ya right this was a dumb way to start the workout......but it definitely got me huffing & Puffing!
100 I.M.
Main Set (1300)
5 X 100 on 2Min
50 Sprint (27 Sec)
3 X 200 on 30 Sec Rest
200 I.M Swim (25 / Kick 25)

Cool Down (200)
2 X 100 SLOW

Lunch Time Strength Work

Flat Bench Press
135# X 10
185# X 06
205# X 04
225# X FAIL (Again, UGH)
185# X 6
815# X 6

Incline Dumbbell presses
45# X 15
55# X 10
55# X 08

Tricep Cable Pullovers
100# X 10
110# X 10
120# X 10

Bicep Cable Curs (With Straight Bar)
70# X 10
70# x 10
70x x 10
80# x 10

Tricep Single Arm Pull downs (Palm Up)
30# X 10 Each Arm (3 Sets)

HAPPY THURSDAY !!

Today was kind of an adhoc day.  Had some friends who said they would be at the pool early today so I figured I would show up and work out with them……humph, go figure I was the only one to show…..Oh well.  Had a GREAT workout anyhow.  Then lunch time rolled around and had a GREAT Strength chest workout.  All in all today is shaping up to be a great day.  Maybe later on tonight I can fit in a “Cage Fitness” workout tonight at Black Belt Leadership Academy!!

Tomorrow AM starts with…..ummmmm let me think… OH YA, More Swimming.  Then an appearance at the weekly Friday Morning BCRT Run.

On today’s menu we have the following workouts.

25 Min + 5 Min Cool Down on the Elliptical

RPM: >85 mostly above 90

HBPM: > 165 mostly above 180

Aprox miles: 3.2 (Don’t think this is even close but…..)

Cool down was done in reverse direction

Swim

I did not have a set workout this morning, therefore I have no Idea on my yardage.

However I can tell you I did a bunch of

50yd With 30Sec Rest

100yd with 45Sec Rest

Bunch of 25X12.5X12.5’s (25 Catch-Up Drill X 12.5 Swim X 12.5 All Out Sprint)

Afternoon Strength Chest Workout

Bench Press

10 X 135

10 X 155

08 X 175

04 X 205

Incline Dumbbell Press

45 X 12

55 X 12

55 X 12

Threw some light tri pull-downs in for good measure.

Strength Training
ughhhh, Shoulder workouts make me cranky.  Ever since my spine surgery these routines just really hurt my Levator Scapulae Muscle & Trapezius.  I will prob. be in some sort of pain for the next 2 weeks because of this. Anyhow....


Dumbbell Shoulder Presses 3 Sets of  25# X 25 Reps
Machine Lateral Raises: 50# X 12, 50# X 12, 60# X 12, 70# X 12
Abs: Too Many to list, Incline Bench + Weighted Crunches
ISO Machine Shoulder Presses: Machine+45# X 12, 45# X 12, 70# X 12

BRICK

Well, a Mini-Gym-Brick workout that is....I am so tired of not running that I had to do something.  I figure that I am a full 4 weeks in recovery and a little elliptical can not do that much damage.  Since both of my workout partners tanked on me it was a perfect day to do this.  Here is today's workout.

20Min High Intensidity Elliptical.  The machine said somewhere around 2800 steps taken & the note taped, lol, on the machine said that about 1400 steps = 1 Mile.  Anyhow I had a good sweat going on and my heart-rate was eleveated, which is what I was going for.  Distance really does not matter.  Next time I will have my heart-rate monitor and will at least have accurate calorie & heart-rate data.

Next was straight into the pool for
5 X 100 on 2:00
5 X 100 on 2:30

My goal for the pool is to increase stamina which right now is so low it is not even worth mentioning.  Just time to fix it.

I am really looking forward to Spring Racing season and getting back into Triathlons, Biathlons & Aquathons!

Well that's all for now.  Stay Running & HEALTHY friends.  LISTEN TO YOUR BODIES !

Back & Bi

Love'm some Pull-Ups, Pull-Ups, Pull-Ups!
Today's Strength Training Workout is Back & Bicept

Pull-Ups 3 Sets
10, 8, 6 - These felt suprisingly easier than usual today.  I'm hoping that I'm getting stronger & the Swim Training is helping.

Seated Rows: 3 Sets 105# X 10 Reps
Lat Pull-Downs: 3Sets 120# X 10 Reps

Standing Curls (With EZ Curl Bar)
3 Sets: 60#, 60#, 70#
Mixed in some ISO Machine Lat Pull-Downs.
3Sets: Machine + 35#, 45#, 55# X 20 Reps

Finished UP with Machine Seated Curls: Burn Out Sets
30 Reps total for 2 Sets
45# X 10 Reps + 35# X 10 Reps + 25# X 10 Reps.

These are done with no stops between weight changes.  Your partner takes the weight OFF and you keep going.  This extercise REALLY burns and you have to push through the Latic Acid.

Monday AM .... Again

Hi All,
Woke up this morning and went a swim'n.  Nothing spectacular, lots of 100's on 2 Min & several 50's on :45,  just trying to get some sort of stamina back.  With this stress fracture healing & the weather being absolutely FREAK'N awesome the urge to run has been almost insatiable!  So to NOT help that feeling any, I think I am going to sign up for 5K five days out from when I am going to start training again (Links below).

Now I know some of you are thinking, Your an idiot, or maybe , you just stupid T.M.T.S. AGAIN!  But I'm hoping that you are wrong.  The 5 days of running before this race will set the tone for how I run it.

The race is very unique and probably a One-Time only race.  It is being held on a new Toll Road that is getting ready to open up.  Check out the links & let me know if you are going!





Event Website: http://www.TriangleExpresswayTrot.org
Active Registration: http://www.Active.com/running/research-triangle-park-nc/triangle-expressway-trot-2011

Step It Up

What Up Peoples, and welcome back.....  We now that the parents are on their way home it's time to get back to stepping up the swim work-outs.

Have a great day everyone, and just think only 33 more days until I can start running again....sigh, this might just kill me! HAHA

The warmup on this one was good but I think I would like to switch the 100 and 200 around. 

Here is the workout (that is if you can not view the photo)

Total Distance - 2400m
WarmUp - Total Distance: 500m
  200 Free Non-Stop
  100 Drills I.M.
        Fly (1arm for 1/2 the distance & Switch)
        Back (1 arm  for 1/2 the distance & Switch)
        Breast (6 Sec Glide)
        Free (1 arm Finger Drag for 1/2 the distance & Switch)
  100 Kick I.M. No Kick Board
  100 Swim Free
Main Set - Total Distance: 1400m
  2 X  50 on :60
  2 X 100 On 2
  2 X 150 on 3
  1 X 200
  2 X 150 on 3
  2 X 100 on 2
  2 X 50 On :60
Kick Set - Total Distance: 400m
  100 Kick
  50 Fly, 25 Back
  50 Back, 25 Breast
  50 Breast, 25 Free
  50 Free, 25 Free
Cool Down - Total Distance: 100m
  100 Pull - EASY

Day off

'sup peoples!  Well today is a day off of work for me today.  Work, that is the job that pays my bills! haha.....I will probably work harder today around the house than I have all week at "work"....Anyhow.

Was up at my normal time today (5:AM) and met up with one of my buddies for swim workout at 5:30.  We did a SIMPLE & QUICK ladder workout today. (See Details Below) Then I hurried home to start the rest of my day off.

The parental units are in town this weekend so Dad & I will putz around the house working on the deck and siding, the never ending project, mom will hang out in the house.  Doing whatever Mom's do in the house.

Later on it's Church time. There is a HUGE woman's conference this weekend that I will be running the sound & media for.  Apparently this group that is coming in is really well know, so this should be interesting.

After setting up the band, it's time to go to my daughter's High School for homecoming, where she is part of the court.  Tailgating before the game, then shooting photos during half-time.

Like I said, busy..busy..busy weekend on tap.  Oh, and don't forget about the state-wide push for camping this weekend.  I think we are going to pitch a tent in the backyard tonight or Sat night.

L8R Y'all!

I have no photos for ya today....so here is a general warning for everyone!






Swim Work-Out (1350 m)
Warm-Up (400 m)
100 Drill (High Elbow, Right Arm Single Stroke, Left Arm Single Stroke)
50 Kick
50 Free (Long & Slow)
100 Drill (50 Closed Fist, 50 Drill)
50 Kick
50 Free (Long & Slow)

Main Set - Ladder (750 m)
25 (fly)
50 (Sprint)
100
200
200
100
50 (Sprint)
25 (fly)
Cool-Down (200 m)
2 X 100 Free (Long & Slow Strokes - Really Stretch)

Entrenamiento de natación el lunes

Short post today.  BIG day on tap at work.
I hope all of you had a good weekend and did not train or race too hard.  I heard there were a lot of local races going in so if you were in one I hope you did well.

Still no running for me.  Since my last running day was 9/14/2011 I have set me target date to start back on November 14, 2011 that will give me just over 8 weeks off the run.  I will start back slow and hopefully everything will be fine.

Today's workout.  Same as last week but with a little twist.

Distance & stroke wise same EXCEPT that I pulled all but the kicking portion and I did the main set on timed intervals.

Total Distance 2,200 Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m (PULL)
12 X 25 Free (On 30's)
6 X 50 Free (On 1:00)
3 X 100 Free (On 2:00)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m (PULL)
200 Free Easy

SW1 DONE!

X-Train Swim Week 1 DONE ! LIKE A CHAMP (Cue "Eye of the Tiger" please)
That's right, 2,200m on Mon, Wed & Fri that's 4.1 Miles y'all.....Sweet!

Ok, ok enough gloating, left on tap for today is
Lunch-Time strength training (Major Muscle Groups Only) tonight I have a CubScout Lock-In with my boy.  Then it's REST TIME !!! YAYYYY

Saturday is full with a Morning Event Photo Shoot for the Alzheimer's walk (Check out last year's photos here).  This year the Running Tribe will be leading the route so should be a good time.  After that it's  yard work & house work.

Sunday is, of course, church then HOPEFULLY a family portrait photo shoot.

Will prob. fit in some Ab Ripper X & Maybe some cycling on the trainer during the evenings.  That is if I can find some cycle shoes.

I hope everyone has a great weekend.

Blog Updates

Blog updates are always make me feel like I have accomplished something.  I don't know if it is the writing down of all the day's activities or just the reflection of what you have done.  But I always feel better know I have updated it.

Speaking of updated blogs.  I just updated this one to cover last weekend, Monday & Tuesday.  Ya have to go and look, haha.

Today's swim work-out was the same as Monday's.  However I somehow seemed to drop about 10 min off my total water time.

So in the classic style of Dori, from Finding Nemo. I tell off you you Just keep swimming,Just keep swimming,Just keep swimming, swimming, swimming, swimming..........


Oh and P.S.  I really (Still) don't like Kicks Sets!  Ok now I have said it.  L8R on Peoples!

Total Distance 2,200 Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy

Afternoon Strength Workout
Dumbbell Shoulder Press
35# 12 Reps
40# 12 Reps
60# 10 Reps Assissted heavily
50# 10 Reps UnAssisted

Cable Machine Circuit
Bicep Curls Using straight bar
Tricept Pull-Downs using V-Bar
Lat Pulldowns

Moving in succession to all 3 stations = 1 Set
Set 1
Bi: 70#, 12 Reps
Tri: 60#, 12 Reps
Lat: 75#, 12 Reps

Set 2
Bi: 78#, 12 Reps
Tri: 70#, 12 Reps
Lat: 90#, 12 Reps

Set 3
Bi: 80#, 12 Reps
Tri: 75#, 10 Reps
Lat: 105#, 10 Reps

Single Arm Bicep Cable Curls (Isolation Curls) 30#
10 Reps Per Arm, 3 Sets

Strength Training

So today is Tribe Tuesday :-( and  I get to go and take photos today of the Running Tribe doing what Running Clubs do........RUN.  It's like being on a fast and sitting in a buffet restaurant!  Oh well, what doesn't kill ya makes ya stronger right?

Lunch Time Work-Out
Triple Threat Bicep Curls
30#, 25#, 20# - Ten Reps Each Arm Moving Down in Weight w/o any rest
Total of 30 Reps / Arm / Set
Repeat 3X (3 Sets)

Triceps Cable Pull-Overs
100#, 120#, 120# - 12 Reps at Each Weight

Narrow Grip Bench Press With Curl Bar
Bar + 25's (75#)
3 Sets - 30 / 30 / 20

Let the Cross-Training Begin

So, last weekend was a big weekend for me.  I finally got off my wallet and with some birthday money that I recieved I went and re-outfitted my OLD triathlon bicycle with new wheels.  Check out the photos of the death & Resurrection of the TRI-BIKE!

Resurrection

DEATH

Next purchase on tap was some new goggles!  I have not purchased any new goggles in who knows how log, so off to the local sporting goods store I went.  Walked up to the display and did not recognize any of the styles so I just grabbed a pair of the Speedo branded ones, checked the return policy and off I went.

I ended up buying the Speedo Vanquisher 2.0  Needless to say these are HUGELY different from my old Racing Sweeds!  But after my 90 Min workout this morning they seem to do just fine.

 Now on to this mornings main course

Swim WorkOut-Total Distance 2,200Meters

Warm Up (Do 2x) - Total Distance 200m
100 Free Drill (Rest :35)
50 Free Kick (Rest 30)
50 Free Swim (Rest 1:00)


Main Set - Total Distance 1,200m
12 X 25 Free (Rest :30)
6 X 50 Free (Rest 1:00)
3 X 100 Free (Rest 1:30)
300 Free

Kick Set (Do 4X) Total Distance 400m
4 X 25 I.M. (Rest :20)

Cool Down Total Distance 200m
200 Free Easy


Afternoon Strength Workout


Dumbbell Press Press 12 Reps / 3 Sets 35#, 40#, 45#
Incline Dumbbell Presses 12 Reps / 3 sets 45#
ISO Lat Pull-Downs 10 Reps / 3 Sets 45#(Per Side), 70#(Per Side), 70#(Per Side)
Tricep Cable Pull-Downs 15 Reps / 3 sets 60#

Late Night "Monday" Work-Out
P90X Chest & Back
P90X Ab Ripper

Went home and passed out.
Keep on pushing friends, all this work will pay out someday..........I Hope :-)
Peace & Blessing

TYPE-A

In typical Type-A class and style I have a case of TMTS!

Too Much Too Soon, so I guess starting my 1/2 marathon training with a 13 mile run and about killing myself then following it up with a 14.6 mile run at 5K training pace is not the way to do it (See Catch-Up Post Here). All this without stopping or decreasing any of my normal millage.

So after after about 2 weeks of pain in my left Tibia and hoping it was just shin splints I broke down and went to my Ortho.  Some discussion and x-rays we agree that I probably have stress fractures and need a bone scan.  That has been ordered for Friday so will know more then.  However I am prepping myself for 4-6 wks of no running and cancelling my Pamlico Jack Challenge (8K+ Half Marathon) and 3 other races I had on-tap.

Well now I have been talking to my trainer and we are going to start on a stress fracture friendly training program that will keep my running cardio up and keep me in shape so hopefully the recovery to running again will not be so bad. Triathlon X-Training Here I come !!

Late Weekend Post

Well no running this weekend, No new running shoes, No New Calf Compression Sleeves, No New Vibrams....Ugh..  

The REI Garrage Sale was kinda a bust.  I did come out of it with a used Petzl Head Lamp and an almost new pair of Merrell Radland Shoes.

Now onto the bad news.  I think a trip to the orthopedic surgeon is in order for the upcoming week.  MY LOWER LEFT LEG IS KILLING ME!  I am hoping it is just shin splints but I doubt it.
Additionally I have all sorts of pains going on and don't know what to do about them.  I have laied off the run now for a few days and it seems to only get worse.  My foot (the broke one) is having some real problems and I think my neck is making my fingers numb and hurt again.

More on all that in another post.  Now time for bed and when we wake tomorrow a call to the Doc.

Oh well......have a great week everyone.

It was bound to happen

Hey everyone, lol like anyone but me reads this! Anyhow.........
I'm back in the gym again.  I'm officially participating in the USMC Mud Run with a team of friends who had a temmate drop out..sooooo my reserve card got pulled.  I just checked out the website and looks to be a pretty intense Obstacle course.  About 5 miles and 32 Obstacles see the included map for more info on the rout and click the link for a description for all the Obstacles.

Flat Bench 135 X 10 - 4 Sets
Standing Dumbbell curls 5 per arm 2x (Total of 10 Reps) - 4 Sets increasing weight on each set. 20, 25, 35
Standing Tri Pushdowsn using rope handle 4 sets 60lbs 20 Reps
Standing Bicep Curls using straight bar on the cable machine. 4 Sets 80lbs 15 Reps


Nothing hard just trying to get some reps in.  Let the pain come so we can work through it.  I will be modifying my schedule to accommodate a Lunch-Time weight program and as soon as the time changes will start doing more Two-a-Day weight training workouts.

Still want to keep my run up however I am excited to start cross training.  Hopefully I will get to pick up my new wheels for my road bike this weekend from REI and I can start spinning SOON.  Additionally when the time changes I will start my swim training in the mornings.  There a lot of change getting ready to happen peoples!  Stay tuned..............

Evening Work Out

Well Since I was behind in my Pull-Up and Push-Up program I figured I would Catch up.

I started with pull-ups (these were done at home on my doorway pull-up bar.)
Level 4: Week2: Day2
08 Pull-Ups (Check) - 90 Sec Rest
09 Chin-Ups (Check) - 90 Sec Rest
08 Pull-Ups (FAIL) - 3Min Rest 
07 Chin-Ups (Check) - 3Min Rest
05 Pull-Ups (Check)
Notes: After 3Min of rest the pull-ups were manageable and the Chin-ups were a breeze.  Need 90Sec for Chin-Ups and 3Min for Pull-Ups







Push-Ups (Today's seemed to be really easy, even though the massive chest, arms and back workouts we did the past couple of days)
Since my wrist hurts I did these on my Chin-Up bar flipped upside down.  Basically Push-Up Stands

09 (Check) 90Sec Rest
11 (Check) 90Sec Rest
08 (Check) 90Sec Rest
08 (Check) 90Sec Rest
30 - MAX (I was pretty much toast after these)

Ice Day

Ugh, being snowed in is one thing , but being Iced in is something TOTALLY different.  With Snow atleast you can get the kids out of the house and build snowmen, have snowball fights, make snow-angels and all sorts of other stuff. With ice, the only activitied you get is to try and find something to entertain them while not being able to go anywhere.  which leads me to my next topic.

Since I was iced in I decided that I would pop one of my ole Insanity Disks in a burn through a work-out.  I mean how hard could it be, I have taken about 5 months off but have kept in pretty good shape......haven't I? I have been running frequently and have been partaking in my strength training at the Gym regularly, I should be able to cruise through this work-out........right?

YA RIGHT !!

Plyometrics Core Cardio was the work-out I chose.  After completing the, so called, warm-up I remembered how hard this was.  So to save any further embarrassment, let me just say I did not even come close to completing the entire work out !  Holy Smokes !!
Warm-Up: All 3 sets - Hard, but okay
Circuit 1: Set 1 Good, Set 2 Okay, Set 3 ROUGH
Circuit 2: Set 1 ROUGH, Set 2 & Set 3 - Watched the DVD through most of this.

Wow, I am out of Insane shape. Time to get back into the Grove and keep pressing play