Delayed onset muscle soreness

So I realized yesterday and even more so today how much the squat/run workout from Sunday killed my legs. My legs are killing me.

Thanks to everyone's comments my mindset is good.

Last night's workout was 500m row/50kb swings (used 20lb dumbbell) 500m row/40 swings 500m row/30 swings/500m row. Finished in 12:09 which was 34 seconds faster than on January 6th when I did this workout previously. I was pleased with the workout and the way my back held up. It is officially 100%. After this workout I went with Nancy to our other gym so she could do squats (5 sets 7 reps). I am giving her props because she killed them. Her previous max weight was 80lbs. and she got 4 sets at 65lbs and one at 70lbs. I was really proud of her effort.

Tonight's workout was a double and my legs were still really sore before starting. I chose to run outside and try to get it in before the storm comes. I did not do the 10k, it is 6 miles even from my apartment to Chambers Street and back. I lost 45 seconds waiting for lights to change, but am not going to subtract it from my time as the recovery probably helped. Finished in 46:58. As I was running a lot of the blogs from Team Trimax were floating through my head. I was remembering reading Kathy's "Tri Mom" blog about the time she was running like Frankenstein (the way I felt) and made me smile. I was thinking of Erica's comment on effort, Ariel's never say die attitude and Jane, Mike and David's speed. When I started getting down on myself, I thought of Martin's comment saying to get over myself, which I did. I thought of how encouraging Christina is to all of us. It helped me finish in a great frame of mind even though I didn't run my fastest. I know I ran my best.

The 2nd workout was an AMRAP of 4 burpees/8 pushups/12 situps. I waited my usual 3 minutes after the 6 miles to start. Got 13 full sets in before time and my energy expired.

I believe I've lost my Mojo

Yesterday's workout consisted of a 4 mile race in Central Park followed by back squats at 70% (175 lbs.) 21 reps/burpees, 15 reps/burpees, then 9 reps/burpees. (I substituted the burpees for the row as the rowing machine is 2 flights down and I would lose the squat rack).

We got to the park and it was COLD!! (17 degrees at the start). To make matters worse I had to use the bathroom (#1). I wasn't going to be able to make back to my corral in time so I figured I'd just hold it. Off we went, the first mile I clocked at 7:25 on my watch and I am thinking I better pick up the pace, 2nd mile was 7:16, so much for picking up the pace! My friend passed me around mile 2.5. He was looking great, so I thought to myself, "Okay, try to keep up with him." It didn't happen and he blew by me. I don't know what it was, I just couldn't get it into gear. My final time was 29:08 (7:17 pace). It was still good enough to place 113 out of 472 in my age group (I was hoping to be sub 28 minutes)

I came home showered and began moping. Nancy asked me if I was one of the 7 dwarfs (Mopey). I finally got over myself and we went to the gym for the 2nd wod. This was the first time I tested my back since Tuesday and it held up fine with the squats. I finished this workout in 18:26. I am really sore today from the squats, but the back feels good so I am glad it was nothing more than a strain.

I sat around and wondered things must be pretty good if I am complaining about running 4 miles at a 7:17 pace. I think we all do this as we are constantly trying to better ourselves. This trait enables us to keep pushing when we don't want to or when we aren't feeling our best. I believe the reason I wasn't excited about my result is that I don't want to settle. I realize that I can't pr every workout and that somedays I will just not have it. Those are the days when I have to really focus on the end goal and give my best effort. In the end, only I am going to know if I did everything I could have done to achieve my goal.

Discouraged a bit, then encouraged a lot

So last night's workout was run 400m/50squats/10burpees 4 x for time. The back is feeling a lot better, still hurts when I twist it, but wasn't planning on doing any twisting during this workout. Decided to wear my new Nike Free 3.0 for this wod. I plan to try and build up to longer distances in these.

Before I went over to the gym I checked Christina's notes and thought to myself, okay she did the wod in 12:55, so if I can come close to that, I'll be psyched. Ran the 400's at 9.5 on the treadmill, squats were tough, burpees are always hard. When I finished I looked at my watch and saw my time of 15:22. I was a little discouraged as I thought I put forth good effort. I came back to comment on what a great job she did and realized I had read her blog wrong and that we had done exactly the same time!! All of sudden, a time I wasn't so happy with, became good. Funny how perspective works.

Worked on my swim for 35 minutes in the pool today. Feeling better about my new mechanics. Nancy, me and our friend Gerrit are running in a 4 mile race tomorrow in Central Park with the NYRR. The weather people are saying it's going to be 15 degrees when we start. What are we thinking? I am praying I can run really fast so I can get home and warm as fast as possible!

How long can it take to count to a 100?

So because my back is still no where close to 100%, I had to do some more rearranging to the schedule. Last night I did 100 pull ups for time. There was a time not long ago that I couldn't do one pull up on my own. I made a vow to myself that no matter how long it takes, I am done using assistance on pullups. I kind of wish I would have seen this workout BEFORE making that vow.

I got to the gym around 6pm and was thinking to myself, I hope I can finish before they close at 10:30pm. I have no idea if I posted a good time or not, just the fact alone that I did 100 unassisted pullups in 13:13 is amazing to me. I had a hard time straightening my arms for an hour or two afterwards.

The back is much better today. Only hurts when I twist it. I am debating the squats tonight, but might hold off until tomorrow.

Back pedaling

So the jolt in my back the other night turned into a full on back breaker. I barely made it to work yesterday and walked like a guy twice my age. It was okay while seated, but then when I would get up shooting pain would explode throughout my back. There were no quick movements during the day at all. Naprocin is helping I guess.

Yesterday's workout called for a double. 500m row/50kb swing/500m row/40kb swing/500m row/30kb swing/500m row. Went to the gym and tried one swing. There was no way it was going to happen. I sacrificed this workout for now for the greater good. I also had a 45 min TT on the bike which I did and got in 14.34 miles.

Back is feeling better today, so at least it's moving back in the right direction. I will have to do some more shuffling with the schedule to work around the back. On another note, I am appreciating how much this protocol is working. The 245lb squat for me is great. I am looking forward to all of our progress.

Back on the horse, at least that's how I am walking

So I can't believe how sore I am from 11:07 of Rowing/Thruster madness yesterday. Had to switch up the plan due to a 4 mile race on the schedule for Sunday.

Substituted 7 sets 1 rep squats and a bike 5 minute TT 4x with 2 minutes rest in between. Nancy came to the gym with me because she had a tabata that I was going to time for her when I was done with squats.

Figured I warm up with 135lbs. Well, something happened and my back felt a jolt during my warm up set. I am thinking "Are you kidding me, during my warm up!!" I figured it would loosen up and I continued. The results are as follows 205, 225, 245x4, 205. I have never had more than 205 on the bar before. The first set of 245 I know wasn't as deep as I should go. They actually got progressively better as I went along. I think getting used to the weight helped.

Then we timed Nancy's tabata (she killed it, or did it kill her?). I came back to the gym for my apartment building for the bike TT. I realized that my computer is on my front tire, so riding my bike on the trainer will have to wait. The results are as follows, 1.75 miles, 1.73, 1.67 then 1.87. I attribute the last set to LL Cool J who was on my ipod.

As of writing this, my back is extremely tight, I am hoping an anti inflammatory will settle it down.

Oh, how quickly we forget!

So basically for the past 2 weeks I was tapering for my half marathon and taking some time off to heal. I hadn't really had any time off since beginning my journey last January. I had 3 of the past 4 days off with only light workouts all week.

Today was row 500m, 25# dumbbell thrusters 21 reps 3x for time. The dreaded words "for time". I was thinking, I am rested and ready to kick some thruster/row behind.

The first 500m was done in 1:33 (I am thinking I am a superstar). First set of thrusters were broken at 12, then finished. The 2nd 500m row was around 1:50 (lungs burning, nose running, eyes tearing, pain setting in). The 3rd was hard to remember as my lungs were on fire and I couldn't catch my breath. Finished in 11:07. For the first time, I had to lie down before leaving the gym. It took a good 7-8 minutes to catch my breath. Made it home and had to lie down for another 5-10 minutes.

Nancy came into check on me and said "I'll leave you alone as long as I know you aren't going to die" Later on she added "Are you outta shape?" "Did you get soft?" I am sure I didn't lose any fitness, but boy, I forgot how hard these wod's can be.