Gym 100930

After doing some research I have decided to give the Strong Lifts program a try. I like the exercises in the program and if I super-set(even though it says not to) it will work nicely into my schedule.  Since I benched on Tuesday I did workout B today.

Warm-up 1 mile run in 7:25

5x5 165# Squats (4 sets of 70# preacher curls between)
5x5 95# Overhead Press(4 sets 5 Chest to Bar pull-ups  between)
3x5 205# Deadlift

I was only able to get 4 and then 3 reps on the overhead press so that will need to come down to 85 next time.  Everything else will go up by 5#.  I did not start at the beginner weights(empty bar) as I am familiar with all of these lifts from Crossfit.  The only lift I am disappointed is not in the mix is the Clean and Jerk which I may add in one of the days.

I am thinking of doing a Crossfit style interval WOD on the weekends but I will give myself a month of this routine first.

Swim 100929

Back in the pool for my weekly swim. I worked a little on technique and continued to improve my flip turns.

Warm-up
2x50 yards
1x500 yards (Flip turns at the deep end)
8x50 various drills(Kick board, speed work, lung busters)
1x500 yards

Next week I will do flip turns at both ends, still need to improve the timing of them. Also need to look for some additional technique drills.

Gym 100928

Warm up Run of 1 Mile in 6:45

5 rounds
5 Body Weight BP (155#)
12 Pull-ups

5 Rounds
135# Hang Clean
15 Dips

I am trying to figure out how to work in some Crossfit WOD in my gym, with the layout of the equipment it is going to be a challenge both from a space and logistics perspective.  I upped my daily push-up set to 45 and have been continuing ab work in the evenings.

Run 100924

Ran a 5k (3.23)near my house this morning in 24:31. It was faster than my last time on this course, compare to 100725

I have been keeping up my morning routine of 1 set of pushups with the goal of slowly getting up to a set of 100.  I am up to 40, and I will be moving up to 45 next week.

Links from the 90 miler

Here are a bunch of online links to this year's Adirondack Canoe Classic(via Google Alerts):

Passion for Paddling (Includes information about Jan Brabant who did the race on a paddle board)
Pilot Girl Travel Blog (This is a direct link to her Day 2 synopsis but she has others)
Adirondack Canoe Classic presents quite a challenge (First of two articles)

Video:
2010 90 Mile Adirondack Canoe Marathon Part 1

Crossfit Warmup II

Back to the gym this morning for my second weights workout this week.  I am still a little sore from Tuesday but like Tuesday I just wanted to go through some of the basic Crossfit motions to get myself back in the groove.

1 Mile Run (7:43)

3 Rounds of
10 Front Squat @ 45/95/95
15 Back Ext.

3 Rounds of 

10 Shoulder press @ 45/75/75

15 Dips

Ab work

It will be frustrating the first few weeks getting back to normal and I know it will take a little time to get back up to my old weights but it is start.

Swim 100922

Back in the pool today. Goal was to try and figure out flip turns.  I would say I partially succeeded in that I now know how close I need to be to the wall but I am still not getting in the right position after the flip.

2x50 Freestyle warm up
5x100 Freestyle
1x500 Freestyle
5x100 Freestyle
1 x 50 Breaststroke for cool down

I did flip turns at the deep end and by the last few 100's I was consistently getting the distance right. I am still sore from yesterday's lifting.

Crossfit Warmup

Now that my triathlon is over I am looking to start working Crossfit workouts back into my routine.  So the next two days in the gym will be getting back to the Crossfit movements and exercises.  My going forward plan is two days running, two days Crossfit style workouts, one swim, one bike.

This morning I did a one mile warm-up(6:53) and then did the following supersets of Crossfit exercises.

3 rounds of
10 Pullups
10 BP @ 145

3 rounds of 

10 DL @ 185

10 Preacher Curls Bar+60

3 rounds of 

10 OHS @ 45

10 DB Swings @ 40

.5 Mile Run (3:23)

Marshman Review

Finished the Marshman Triathlon in 1:07:57 and overall it was a good race.

After all of my swimming I only trimmed 10 seconds off my swim time (9:15).  I felt good about the swim until about 50 yards in. Between jostling for position and the typical nervousness I started to lose confidence and that impacted my ability to swim smooth.  I ended up doing the majority of the swim using the breast stroke. I feel like I have the endurance part down for the swim, but I need to work on confidence in the water.

My first transition(1:46) was better this year but still too slow, I made two mental mistakes when trying to rush and make up time lost in the swim.  The first was putting on my helmet before my shirt, the second was putting one of my socks on wrong and it wouldn't go over my heel.

The bike (42:12) overall was good, I felt good and the ride was smooth.  The only trouble was going over the last hill my bike bag came loose and started rubbing on the tire so I had to dismount to fix it.

The third transition(:33) was great, not much to say. and the run was also good.  I felt comfortable through the whole run and I felt my running recently helped with that.

I will also say it was great completing the race with my neighbor Jim, it always helps to have extra motivation. My biggest disappointment is that last year I stayed focused on Crossfit and did a few tri specific work outs.  This year I focused on tri workouts and only gained minimal time but lost muscle.  I will have to work on finding a good balance this winter.

Notes for my next triathlon:

• Wet suit is officially on the wish list before my next triathlon which will most likely be an Olympic distance one in the spring.
• Need a better bike bag, can't afford to lose 15-20 seconds over something dumb like that.
• Need to work on my first transition, so that I don't think so much
• Need to really focus on the bike.

Compare to last year 2009 Results

Marshman Done

Quick review:

Bad Swim
Ok Transitions
Run Bike felt ok.

1:07:57

More review later.

Marshman start

Racked and ready!

Last Workout before Tri

This was my last workout before the triathlon on Sunday.

Swim
2x50 yard warm up
500 yard swim(7:55 for 450)
50 yard sprint
2x50 yard cool down

Run
1 Mile (1:57/1:44/1:36/1:56)
I purposely wanted the first and last quarters to be around an 8 min pace.  The middle two were just to get a feel for a 7 min pace and a sub 7 min pace.

Bike 100915

Did two loops of my 4 mile hill course.  Felt good and my splits were 14:17 and 14:02.  On the second loop I had three hard stops so I feel I could have done even better.  This was the last real ride before the race on Sunday.

Run 100914

Ran 4 miles in 29:22 - 7:19 pace.  Felt good as a final run before Marshman.  I will probably to a very light broken brick workout before the race but this was the last full run.

Swim 100913

Final Swim before the race.  Took it easy and that was about all I could do for the first 500 yards.

Warm up
75 Freestyle
25 Breast

3x500 yards (~9:40) then rested until 11 min.
50 Hard Freestyle - :39

Cool Down
25 Freestyle
25 breast

Found out the guy in the lane next to me is doing the Marshman.  I had seen him in the pool all summer and didn't know until today that he was racing it.

2010 Adirondack Canoe Classic Day 3

Congrats to my dad on finishing his 9th 90 miler.  The "Splenda Glenda" crew finished in 14:16:44.  Congratulations to all that finished.  


Full results are here.


UPDATE: Here are photos from the second day thanks to Joanne Kennedy. 

2010 Adirondack Canoe Classic Day 2

Spoke with my dad last night and is sounds like they had another great day in the boat.  Congrats to the "Splenda Glenda" team and gook luck on the final day.

Day 2 results are here.

UPDATE: Here are photos from the second day thanks to Joanne Kennedy. 

Marshman Dry Run

Rode the Marshman course with Jim (~12.5 miles).  We finished by doing the run portion (~1.75 Miles).  It was a review of the course and a reminder of the three good sized hills on the bike portion.

2010 Adirondack Canoe Classic Day 1

Well my dad completed the first day, he is in the Voyageur Canoe "Splenda Glenda".  They are currently in 5th place and finished day 1 in 5:52:53.  Great job guys.

Results here

Here are a few articles from this year:

Bartlett’s bagpiper
Long and winding paddle: Voyageur canoes jump to quick start in 90-Miler
Adirondack Canoe Classic not just a race, but an endurance test(Video with article)

I was talking with my wife this morning and I can say I really miss the race this year.   I just need to figure out how I can balance training for a 70.3 and train for this.

UPDATE: Here are photos from the first day thanks to Joanne Kennedy.  Here is one of my dad.

Run 100909

Ran 4.62 miles in 34:58 (7:34).  I a little slower than I would have liked.  The hill on Shilo road definitely hurt my time.

I have some ITB discomfort so no running tomorrow and Advil tonight.

Also, I just checked the weather and it looks like rain for next weekends race.

90 Miler this weekend.

I will not be racing the 90 this year but I will be cheering on my dad who is racing in a War Canoe.  Looks like the weather will be nice and I will be following their progress each day.  Good luck dad.

Swim Run 100908

Warm up
100 yards freestyle

Workout
3x450 yards every 9 min (7:57/8:02/8:07)

Cool Down
50 yards breast
50 yards freestyle

Compare to 100831

Ran 1 Mile on the indoor track in 6:57 as a follow up.

Paddling on the Christina

Went canoeing with my father on the Christina River in Wilmington.  It was my first time paddling this season - outside of little trips with the kids.  I definitely missed it this year.  I also borrowed my dad's bike to train with for the next two weeks.

Swim 100903

Swam 1700 yards
Warm-up 75 free, 25 breast
1x 500 yards(9:02) ~1:58 rest 
5x100 yards every 2 min (1:31/1:36/1:35/1:36/1:36)
1 X 500 Yars(9:53) done as cool down
Cool down 75 free, 25 breast


Compare to 100824

Broken Brick 100902

Did 2 rounds of

4 mile hill loop Bike
.6 mile Run

15:13/4:06/15:26/4:00

Bike times were slower than the previous time I did it(~14:30) A good chunk of that time was lost due to the fact that about a half mile of road was being repaved and I had to slow it down over the grated surface.  Run felt good.

Run 100901

Ran 4.67 miles in 34:56. 7:30 pace, a little slow but given the heat and humidity this morning I am please with it.  I definitely was never in the red as far as pushing it.