Monday
Slept in that morning skipped yet another swim and weight workout, did end up doing a brick that night so I could take Christmas day off
PM - Bike 22.5 Run 2.56
Tuesday - Rest
Christmas Day!!!
Wednesday - Rest
Skipped my swim but actually a good thing, finally committed to doing a half ironman and official training is going to start next week so taking a couple extra rest days this week will help me start fresh next week
Thursday - AM Run/PM Bike
Nice easy 5 mile tempo-ish run this morning
Friday - Rest
Saturday - Started off with 30 minutes on the bike trainer then headed out the door for 8+ mile run with Lucky, nice and slow stopped a couple times so he could relieve himself wish I was afford that same luxury sometimes. Finished up with 30 more minutes on the bike trainer. Had to squeeze everything in to one workout today since we had 2 Christmas parties and a birthday party to go to. Long Day!
Bike - 21
Run - 8.15 (1:18)
Sunday - Slept in after the marathon day on Saturday, but still got the workout in early. Long Ride on the trainer watched UFC fights and did an interval type workout which really helped pass the time, having a structured workout for my long rides really helps make it go my much faster.
Bike - 34
Until next time...Do today what others won't, so tomorrow you can do what others can't.
Monday, December 31, 2012
Monday, December 24, 2012
Weekly Review 12/17-12/23
I'm finding it increasingly harder and harder to update my blog on regular basis, either I don't have the time, or when I do I just don't feel inspired to write anything, so I'm trying a different approach a weekly update of my training and anything else that is going on. I can add my workouts to it as I go and then publish at the end of the week. If something inspires me and I go off on a tangent I can always just cut it and create a whole new post.
Monday
AM - Slept in skipped swim
PM - 10.5 mile easy spin on the bike followed by 15 minutes of jump ropes, lunges, push ups and crunches before dinner, than 45 min of Yoga before bed.
Tuesday
AM - 31 mi/bike 3.35 mi/run, tried a new bike workout that I have been wanting to do for sometime. 10 min easy spin followed by 15 min progressive warmup increasing cadence. Main set 5x12 min continuous ride with first 3 sets alternating between higher cadence/low gear and low cadence/big gear (simulating hills). Last 2 sets progressively increased cadence. Ended up cutting out the last 5 minutes to brick my run, legs felt good, strong I think including stretching and yoga is helping my recovery time.
Wednesday
Got up on time this morning, could have easily gone to the gym but for some reason talked myself out of it today, have got to stop doing that. First off the year need to get serious about my swim training again.
Thursday
AM - Tempo run on the treadmill with 15 min warm up and cooldown on the bike.
Run - 7.4
Bike - 10.5
PM - Bike 45 min
Friday
Surprise, surprise I skipped my swim again.
Saturday
AM - Run 13 miles Met up with Jay, John, Tom and Sean. Started off running the bike path for 10 miles then finished up running the trails with Jay for 3 more. Cold but awesome run, always a good time when this group gets together no matter who shows up. So very fortunate to have such awesome people to run with as well as conversate with.
PM - Bike 60 mins Felt great up until the last 10 minutes when I got really light headed, didn't eat enough after my run this morning or for lunch.
Sunday AM - Bike 90 mins Brick Run, Good ride legs were tired to start. 20 min warmup then 5 sets of 3x4mins dropping from bigger gear each minute and increasing cadence, finished up with cooldown then did a brick run. Watched Facing the Giants while I rode great movie, very inspiring!
What's New:
So as mentioned earlier, I have reintroduced stretching and yoga into my regular routine, my goal is to do 30-60 minutes of stretching/yoga 4 or 5 times a week along with some light stretching after my more intense workouts. I know there is all kinds of different opinions on the benefits/detriments of stretching but since I have reintroduced it into my routine I have been recovering from my workouts much faster and have not had the typical soreness in the morning following a tough workout and since I follow the philosophy of K.I.S.S. I'm not going to over think it and just do what I know (think) is working.
Have a great week, a Merry Christmas and remember ...until next time...Do today what others won't, so tomorrow you can do what others can't.
Monday
AM - Slept in skipped swim
PM - 10.5 mile easy spin on the bike followed by 15 minutes of jump ropes, lunges, push ups and crunches before dinner, than 45 min of Yoga before bed.
Tuesday
AM - 31 mi/bike 3.35 mi/run, tried a new bike workout that I have been wanting to do for sometime. 10 min easy spin followed by 15 min progressive warmup increasing cadence. Main set 5x12 min continuous ride with first 3 sets alternating between higher cadence/low gear and low cadence/big gear (simulating hills). Last 2 sets progressively increased cadence. Ended up cutting out the last 5 minutes to brick my run, legs felt good, strong I think including stretching and yoga is helping my recovery time.
Wednesday
Got up on time this morning, could have easily gone to the gym but for some reason talked myself out of it today, have got to stop doing that. First off the year need to get serious about my swim training again.
Thursday
AM - Tempo run on the treadmill with 15 min warm up and cooldown on the bike.
Run - 7.4
Bike - 10.5
PM - Bike 45 min
Friday
Surprise, surprise I skipped my swim again.
Saturday
AM - Run 13 miles Met up with Jay, John, Tom and Sean. Started off running the bike path for 10 miles then finished up running the trails with Jay for 3 more. Cold but awesome run, always a good time when this group gets together no matter who shows up. So very fortunate to have such awesome people to run with as well as conversate with.
PM - Bike 60 mins Felt great up until the last 10 minutes when I got really light headed, didn't eat enough after my run this morning or for lunch.
Sunday AM - Bike 90 mins Brick Run, Good ride legs were tired to start. 20 min warmup then 5 sets of 3x4mins dropping from bigger gear each minute and increasing cadence, finished up with cooldown then did a brick run. Watched Facing the Giants while I rode great movie, very inspiring!
What's New:
So as mentioned earlier, I have reintroduced stretching and yoga into my regular routine, my goal is to do 30-60 minutes of stretching/yoga 4 or 5 times a week along with some light stretching after my more intense workouts. I know there is all kinds of different opinions on the benefits/detriments of stretching but since I have reintroduced it into my routine I have been recovering from my workouts much faster and have not had the typical soreness in the morning following a tough workout and since I follow the philosophy of K.I.S.S. I'm not going to over think it and just do what I know (think) is working.
Have a great week, a Merry Christmas and remember ...until next time...Do today what others won't, so tomorrow you can do what others can't.
Wednesday, December 19, 2012
Paleo Update
So my Paleo Lifestyle has been typical of real life, and following the path of a roller coaster. I had revised my plan and was shooting for closer to 75/25 lately and I would say I'm somewhere close to that, some days it's 50/50 sometimes like yesterday nothing resembling a Paleo lifestyle at all.
I did find an awesome recipe for a Paleo Hungry Man sweet potato breakfast casserole which I have made twice now once with out the bacon and once with, trust me the bacon version is better. This has really helped with breakfast since I typically don't eat breakfast until around 9:30 or 10:00 when I'm already at work. The recipe makes roughly 6 servings for me, but could easily be more with smaller portion sizes. It also aids in mixing up the variety so I'm not eating the same thing for breakfast as I am for lunch. I figure if I can get my first 3 meals of the day (post work out, breakfast, lunch) in line then dinner can be whatever. A lot of times it will be pizza or pasta with the family but we do turkey burgers, grilled chicken and other things that can be an easy Paleo conversion for me so I'm not making a completely different meal than the family.
As I continue to move forward on my journey through life I'm always looking for balance and this is just one more thing that I need to find that sweet spot of what works best for me, it will be an ever evolving thing I'm sure.
Until next time...Do today what others won't, so tomorrow you can do what others can't.
I did find an awesome recipe for a Paleo Hungry Man sweet potato breakfast casserole which I have made twice now once with out the bacon and once with, trust me the bacon version is better. This has really helped with breakfast since I typically don't eat breakfast until around 9:30 or 10:00 when I'm already at work. The recipe makes roughly 6 servings for me, but could easily be more with smaller portion sizes. It also aids in mixing up the variety so I'm not eating the same thing for breakfast as I am for lunch. I figure if I can get my first 3 meals of the day (post work out, breakfast, lunch) in line then dinner can be whatever. A lot of times it will be pizza or pasta with the family but we do turkey burgers, grilled chicken and other things that can be an easy Paleo conversion for me so I'm not making a completely different meal than the family.
As I continue to move forward on my journey through life I'm always looking for balance and this is just one more thing that I need to find that sweet spot of what works best for me, it will be an ever evolving thing I'm sure.
Until next time...Do today what others won't, so tomorrow you can do what others can't.
Monday, December 03, 2012
What's been going on?
Been awhile since my last post so time to play catch up here?
1. Family - Thanksgiving was great, got together with my wife's family and my brother even joined us. It was a really good time, I ate way to much and enjoyed every second of it. I'm really thankful for the family that I have especially my in laws, as mentioned before I really hit the jackpot with them. I did get to run my first ever Turkey Trot this year and didn't do to bad I might say, ran the 5 miles in 38:19 which was much faster than I had expected. Looking forward to Christmas and all the get togethers throughout the month, going to be crazy but what else is new. Boys have made out their Christmas lists and most of the shopping is done, I even bought a couple of gifts, crazy right? We are going tonight to size a bike for Caden so we can let Santa know just which one to get ;-) on a completely unrelated note, today is December 3rd and it was supposed to reach as high as 70* possibly, does not feel like Christmas when I could be wearing shorts.
2. Paleo - Well let's just say Thanksgiving and the subsequent leftovers put a dent in my progress and left me really wondering if this lifestyle is really do able whilst everyone else around me is eating pasta, bread and all the things I can't have. I still really believe in the basic concept of the diet but I'm scaling back just a bit, before I was at about 85/15 paleo meals to non paleo meals now I'm shooting for more like 75/25. Breakfast, lunch and snacks are really not the issue as long as I've planned ahead accordingly, dinner is where it really gets tough. Frankly my wife and kids just don't want to eat what I'm eating and I really want to eat what they are having sometimes. And it is just difficult to prepare two dinners every night for myself and them. So I'm relenting a little and going to give in now and then when my wife makes pizza or pasta, besides there is only so much sweet potato's I can eat. I'm still dedicated to eating "clean" food and trust me I ate at McDonald's a couple times in the last 2 weeks and felt like crap for it. I'm trying to live a life in moderation but that just not something I'm used to, it's usually an all or nothing mindset for me.
3. Training - On the other hand my training has gone really good as of late. I've nailed over 100 miles on the bike in the last 2 weeks and topped 30 miles running last week for the first time since before the marathon. I also went over 1000 miles running for the year with my long run on Saturday which was my goal for the year. I have had higher yearly totals but that was pre triathlon days. I have made a declaration to get more serious about my strength training for the month of December, I will be lifting at least 3 times a week, doing a combination of explosive power lifting, body weight exercises, plyo's and other exercises creating my own crossfit style workouts. Found out the other day that the minimum weight for the Clydesdale division has been changed to 220 lbs so I may be contemplating gaining 5 lbs so I can keep competing. Gaining 5 lbs of muscle to compete as a clydesdale will be easier than losing another 25 lbs so I can reasonably compete in my age division. Not sure yet what I'm going to do though, it has been a really big and important goal for me to get to and stay under 200 for awhile now so not sure if I'm ready to give that up just yet, but this would qualify as one of those "good" problems to have, how many people really have a problem where they need to gain 5 lbs? I know right?
4. Kind of on the ground floor with helping to get a Tri Club going in the area. There used to be a pretty strong club but it has fallen by the way side over the years without a dedicated leader. A group of us got together the other day and started putting the pieces in place to organize another club. We are starting off real casual with just a Facebook page and seeing how much interest we can generate. I think what most people are really looking for is just a way to interact with other people training for tri's and get some organized training sessions together. There are so many resources available in our community just need one centralized location to direct everyone to them. I'm kind of excited to see where this could go, I'm really passionate about the sport of triathlon and really enjoy the training and people I've met through it in just the past year + so hoping it takes off.
Well that just about catches up, December is really a crazy month so I'll try and keep more up to date on posts but we'll see...
Until next time...Do today what others won't, so tomorrow you can do what others can't.
1. Family - Thanksgiving was great, got together with my wife's family and my brother even joined us. It was a really good time, I ate way to much and enjoyed every second of it. I'm really thankful for the family that I have especially my in laws, as mentioned before I really hit the jackpot with them. I did get to run my first ever Turkey Trot this year and didn't do to bad I might say, ran the 5 miles in 38:19 which was much faster than I had expected. Looking forward to Christmas and all the get togethers throughout the month, going to be crazy but what else is new. Boys have made out their Christmas lists and most of the shopping is done, I even bought a couple of gifts, crazy right? We are going tonight to size a bike for Caden so we can let Santa know just which one to get ;-) on a completely unrelated note, today is December 3rd and it was supposed to reach as high as 70* possibly, does not feel like Christmas when I could be wearing shorts.
2. Paleo - Well let's just say Thanksgiving and the subsequent leftovers put a dent in my progress and left me really wondering if this lifestyle is really do able whilst everyone else around me is eating pasta, bread and all the things I can't have. I still really believe in the basic concept of the diet but I'm scaling back just a bit, before I was at about 85/15 paleo meals to non paleo meals now I'm shooting for more like 75/25. Breakfast, lunch and snacks are really not the issue as long as I've planned ahead accordingly, dinner is where it really gets tough. Frankly my wife and kids just don't want to eat what I'm eating and I really want to eat what they are having sometimes. And it is just difficult to prepare two dinners every night for myself and them. So I'm relenting a little and going to give in now and then when my wife makes pizza or pasta, besides there is only so much sweet potato's I can eat. I'm still dedicated to eating "clean" food and trust me I ate at McDonald's a couple times in the last 2 weeks and felt like crap for it. I'm trying to live a life in moderation but that just not something I'm used to, it's usually an all or nothing mindset for me.
3. Training - On the other hand my training has gone really good as of late. I've nailed over 100 miles on the bike in the last 2 weeks and topped 30 miles running last week for the first time since before the marathon. I also went over 1000 miles running for the year with my long run on Saturday which was my goal for the year. I have had higher yearly totals but that was pre triathlon days. I have made a declaration to get more serious about my strength training for the month of December, I will be lifting at least 3 times a week, doing a combination of explosive power lifting, body weight exercises, plyo's and other exercises creating my own crossfit style workouts. Found out the other day that the minimum weight for the Clydesdale division has been changed to 220 lbs so I may be contemplating gaining 5 lbs so I can keep competing. Gaining 5 lbs of muscle to compete as a clydesdale will be easier than losing another 25 lbs so I can reasonably compete in my age division. Not sure yet what I'm going to do though, it has been a really big and important goal for me to get to and stay under 200 for awhile now so not sure if I'm ready to give that up just yet, but this would qualify as one of those "good" problems to have, how many people really have a problem where they need to gain 5 lbs? I know right?
4. Kind of on the ground floor with helping to get a Tri Club going in the area. There used to be a pretty strong club but it has fallen by the way side over the years without a dedicated leader. A group of us got together the other day and started putting the pieces in place to organize another club. We are starting off real casual with just a Facebook page and seeing how much interest we can generate. I think what most people are really looking for is just a way to interact with other people training for tri's and get some organized training sessions together. There are so many resources available in our community just need one centralized location to direct everyone to them. I'm kind of excited to see where this could go, I'm really passionate about the sport of triathlon and really enjoy the training and people I've met through it in just the past year + so hoping it takes off.
Well that just about catches up, December is really a crazy month so I'll try and keep more up to date on posts but we'll see...
Until next time...Do today what others won't, so tomorrow you can do what others can't.
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