Sunday, November 29, 2009

A week of results in one post!

Nancy and I were away this week on vacation, but still was able to do all the workouts with only slight modifications in the days they were done.

Traveled to Savannah on Monday. Our plane was delayed (what's new) and we had dinner plans. They have recently upgraded the fitness center at our club in Savannah and it is a huge improvement.

Workout 1--Row 500m, 50 KB swings 1 pood, row 500 m, 40 KB swings, row 500m, 30 KB swings, row 500m. Substituted a 35lb dumbbell for the kettlebell. Nancy has taken to calling me Dan KettleBelmonte since I have lost about 1 Pood since January! There is only 1 Rower and Nancy and I alternated since she had the same workout. Forgot to start my watch, had to wait for Nancy, she had to wait for me, but was still done in about 11 minutes.

On Tuesday was supposed to do Overhead Squats 5 sets 3 reps each and a 30k bike. We played golf in the am and were having friends over for dinner, so I decided to push the 30k bike till Wednesday. This the first time I've done overhead squats with the barbell and boy they were hard. 1st set was 45lbs and the last 4 were at 65lbs. Form was great and I really felt it in my core and shoulders. I am hoping the weight will jump as I get more comfortable with the movement.

Wednesday, 1000m row, 45lb thruster 50 reps and 30 pull ups for time. Rower was busy so I started with the thrusters, rower still busy, so I went to the pullups. Got 8 on my own, then used varying degrees of assistance to finish the 30 reps. Then the rower was free. Finished the workout in 11:39. Got off the rower and jumped on the stationary bike for 64:03 of fun. Nancy kept checking on me, like how much more are you going to be? Definitely not used to working out for 75 minutes like I used to be.

Thursday we took off and enjoyed a really nice Thanksgiving with friends.

Friday, flew back home (surprise no delays). We had decided to do our workout before we left in case of delays. Workout was AMRAP in 20 minutes of 20 squats, 15 deadlifts, 10 shoulder presses and 5 burpees with the 45lb bar never leaving my hand. Was able to complete 5 full sets, plus 20 squats and 5 deadlifts before I hit 20 minutes.

Saturday was a 10k for time. Was running with a different friend who had done a 5 mile turkey trot in 31:30. I am trying to find people that will push me in my runs and he definitely would. We did the big loop in the park, which I have found out is 6.0273 miles. We did it in 45:17 ( a pr for me around the loop). HR was 162 vs. 170 last week. Definitely felt good, my cadence was feeling good too. Nancy did the run as well and her form was looking great when we passed her around mile 3-4.

Sunday, supposed to be an off day, but decided the gym would be quiet as compared to Monday, so off we went to do the filthy 50. Hard all the way (especially the jumping pull ups and knees to elbows). Finished in 34:34 (there is that half hour time again!). Still had a 500 yd swim TT left over from Friday and completed it in 13:13 which was done immediately after the filthy 50. I realize I am SLOW in the pool.

Taking tomorrow off and am looking forward to a good week of workouts. It makes it so much easier knowing Nancy is training too. Maybe she'll try a sprint this year?

Sunday, November 22, 2009

Not a lot in the tank

Today was another double. 10k run for time, 1650 yard swim for time. I am working on my technique in the pool so I planned to alter that part of the workout.

Met my friend in Central Park at 8am after working yesterday and being on my feet for over 9 hours. Last week we did the big loop (which is 6.1 miles in 46:47). We pushed it today and finished in 45:35. I was really feeling it the last 15 minutes and was glad my buddy was there to push me.

Came back home and was shot. Had a reserved lane at the pool at 12:30pm. Got 200 yds in before I realized I was doing more harm than good and came home. Feeling a bit run down, but am really looking forward to vacation this week.

I won't be able to post until next weekend, but plan on staying the course while away. Happy Thanksgiving!

Saturday, November 21, 2009

Run like you are being chased

Today was an off day. Yesterday's workout consisted of running 1 mile, resting 10 minutes, 4 times.

Went to the West Side Highway people path to run after work. All I am thinking about when I am running is that I am being chased and I have to keep going.

First mile finished in 6:04. A pang of disappointed went through me as I thought to how close I was to breaking 6 minutes. It quickly left as I recalibrated in my head how fast I can actually run. I don't know what to do for the 10 minutes, so I walk, sit down, walk, stretch, sit down, etc.
Next mile is 6:36 as my legs feel a little heavy. The third mile is 6:53. I only wait 8 minuutes before taking off for my last mile as I am getting a little cold outside. Finished in 7:06.

Overall, very pleased with the results. Had to work all day today on my feet and am definitely feeling it. Running the big loop in Central Park tomorrow with a friend, before swimming in the early afternoon. I am hoping to break 45 minutes (what's with me and reach goals?).

Can't wait for vacation this week.

Thursday, November 19, 2009

More push ups?

So the workout of the day from Max consisted of Running a 1/4 mile, 100ft of lunges and 35 push ups 5x for time. I was hoping to get this workout in quickly or try not to have be 30 minutes long.

We don't live near a track, so I opted for the gym and the treadmill. It is amazing to me that the treadmill actually goes past 10 miles an hour. Even more amazing is that I can run faster than 10 miles an hour (got up to 11.2 today). I can't do the walking lunges in the gym so I measured my stride (3 feet long, 17 lunges with each leg equals 102 feet). Was feeling good until I got to the pushups and was wondering why they were so hard, then I remembered I did 175 last night!

Made it through the workout in 20:29. Looking forward to testing myself with the workout tomorrow.

Wednesday, November 18, 2009

Doing the Double

Had a double workout today. First, 35 squats, 25 pushups, 15 pullups 7 times for time. There are those words that kill me everytime I see them. For time. When I see them, the dread and anxiety of the pain to come is all I can think about. Then the procrastination starts with heading over to the gym. Once I am there, I am fine and ready to go.

Like most people I imagine, pullups are the hardest. We have a gravitron at the gym, but whenever I have pullups, I do as many as I can without help the first set (Today was 8). Used 40lbs. of assistance the rest of the way. Finished the workout in 28:30. I see everyone does these crossfit workouts in 10 minutes or so, but they seem to always take me about a half hour.

After the first part, the 2nd half was a bike. 10x 2 minutes all out with a 1 minute rest in between. After doing 245 squats, my legs were a little tired needless to say. I will do my best to keep going with the double workouts, but may have to talk to Max about a change for January. Overall, feeling really good about where I am headed with my fitness.

30 Minute Time Trial

Had a 30 minute time trial on the bike on Monday evening. Nancy and I had the same workout planned. It is really hard to do a time trial in Manhattan even when the weather is great. So off to the gym to work on the stationary bike. I find what works for me is to breakdown these workouts into very small increments. My first 3 minutes I covered a mile, so in my head I planned for 10 miles. Knowing Nancy covered 9.3 miles I was hopeful I'd could keep the pace. My rpm never fell below 100, and every 3 minutes I was able to doublecheck my progress. I think this workout will be tough to improve on as I think you can only go so fast on the stationary bike. Had a day off yesterday and we drove to see Max for a running lesson for Nancy. It was good to catch up and I know he helped Nancy a lot. It was also good for me to hear what he was saying as I am sure I can implement his words in my own running.

Monday, November 16, 2009

Getting Started

After reading Martin's training blog, I thought it might be nice to record my own journey. I have come a long way since my training started in January of 2009. I couldn't swim 25 yards and would kill myself to get 2.5 miles on the treadmill in 30 minutes. With a whole lot of help from Max Wunderle and Trimax fitness and with a huge amount of support from my wife Nancy, I completed the REV3 half iron triathlon in early June 2009. This all started as a way to get in the best shape of my life for my 40th birthday (Feb. 2010) and raise some money for a great cause (Jimmy V Foundation).

With the goal accomplished, I set out to try another half iron distance race and complete it in under 6 hours (what was I thinking as it took me 7:06 to finish REV3). I finished the "Belly of the Beast" half iron in 6:45. I have signed up for REV3 again for 2010 as well as Timberman. The goal is the same, finish in under 6 hours. With Max's help I am sure I will be as well prepared as I can be.

I will start putting down my thoughts as I am sure they will get me through the tough training ahead.