In full taper mode. I know exactly what Christina and Max mean when they say how you feel during a taper. I also realize I know very, very little when it comes to this stuff, so I am following orders.
Yesterday was 5 pull ups, 10 push ups, 15 squats AMRAP in 10 minutes. Finished 12 rounds and felt really strong.
Today was back squats, 5 sets of 3 reps at 70% normal weight. Used 155lbs. Again felt great. Then did a swim for half hour. Worked on drills and did some fast 100's. Don't laugh, they were fast for me (1:55, then 1:53).
Off day tomorrow, also going to try and work on my HgH and get some good rest.
Monday, May 31, 2010
Saturday, May 29, 2010
Tough Circuit and a bike
Yesterday's WOD was run 400m/50 squats/10 burpees 4x for time. This has to be one of the tougher circuits on the schedule. Ran each 400m at 10.0 on the treadmill, was able to do the squats and burpees right there too, so there was no time lost in transition. Finished in 14:36, sweat for about 20 minutes after this was over.
Today's WOD was a 45 minute bike TT at 70%. Did it on the stationary bike and finished 10.92 miles.
Next Sunday is the Rev3 Half Iron which a lot of us are doing. I am wondering if I am more nervous this year than last year before Rev3 when I had never finished a triathlon of any distance before. I think there is a difference. Last year, I wanted to finish, alive and smiling and not be last. This year, I know I can complete the race. I think the anxiousness comes from continuously moving the bar higher and higher. I am looking forward to meeting a lot of you and for the fact that Nancy, my brother David and his family and our friend Heidi will be there to support me and cheer me on. I am looking forward to a great time and will make sure I give it everything I have.
Today's WOD was a 45 minute bike TT at 70%. Did it on the stationary bike and finished 10.92 miles.
Next Sunday is the Rev3 Half Iron which a lot of us are doing. I am wondering if I am more nervous this year than last year before Rev3 when I had never finished a triathlon of any distance before. I think there is a difference. Last year, I wanted to finish, alive and smiling and not be last. This year, I know I can complete the race. I think the anxiousness comes from continuously moving the bar higher and higher. I am looking forward to meeting a lot of you and for the fact that Nancy, my brother David and his family and our friend Heidi will be there to support me and cheer me on. I am looking forward to a great time and will make sure I give it everything I have.
Thursday, May 27, 2010
Bike/Shoulder Presses
Switched some things up and started tonight with shoulder presses. 5 sets of 5 Reps. Used dumbbells, warmed up with 30lbs. then went to 60lbs. First 2 sets I failed on the 5th rep. Did 2 more sets and got the 5th rep. Then finished with 2 sets of 50's.
Then got on the stationary bike for the 5 minute on/2 minute rest for 4 times thru. Easy spin for the 2 minute rest, finished 7.46 miles.
Then got on the stationary bike for the 5 minute on/2 minute rest for 4 times thru. Easy spin for the 2 minute rest, finished 7.46 miles.
Tuesday, May 25, 2010
Hot and Smoked
Yesterday's WOD was Helen at 70%. It consists of 400m run/21 kettlebell swings (used Nancy's 25lb. kb)/12 pull ups 3 rounds for time. Ran at 7.5 mph didn't go all out and finished in 10:53.
This morning I did sets of 10-9-8-7-6-5-4-3-2-1 of squats, burpees and situps (on an incline bench) Finished in 7:37.
Tonight was a 5K for time. It was real warm. Met my friend Gerrit in Central Park for the run. We did 3.42 miles in 23:20 for a 6:49 pace. First off, having a faster runner like Gerrit there was a huge help. He kept the pace up the whole time. He was very kind and ran with me the entire time (he could have smoked me by 2 minutes or so if he wanted to really push himself). Considering the heat, I am really happy with the time and thankful he was there to push me along.
This morning I did sets of 10-9-8-7-6-5-4-3-2-1 of squats, burpees and situps (on an incline bench) Finished in 7:37.
Tonight was a 5K for time. It was real warm. Met my friend Gerrit in Central Park for the run. We did 3.42 miles in 23:20 for a 6:49 pace. First off, having a faster runner like Gerrit there was a huge help. He kept the pace up the whole time. He was very kind and ran with me the entire time (he could have smoked me by 2 minutes or so if he wanted to really push himself). Considering the heat, I am really happy with the time and thankful he was there to push me along.
Monday, May 24, 2010
Splits from the race
So here goes, there is nothing earth shattering. Pretty much about where I thought they be;
Swim 25:02 (long run to transition) Overall rank 213/241
Bike 1:16:30 (16.4mph) Overall rank 140/241
Run 49:42 (8:01 pace) Overall rank 91/241
Ready to get back to work, no real soreness, just some general fatigue. Helen is only at 70% tonight.
Swim 25:02 (long run to transition) Overall rank 213/241
Bike 1:16:30 (16.4mph) Overall rank 140/241
Run 49:42 (8:01 pace) Overall rank 91/241
Ready to get back to work, no real soreness, just some general fatigue. Helen is only at 70% tonight.
Sunday, May 23, 2010
Preliminary race report
The splits from yesterday's race are still not up. The race was a 0.5 mile swim, 21 mile bike, 10K run.
My time was 2:35:58. Good for (or should I say not so good for) 19th out 31 in my age group and 119th out of 180 in my gender.
I don't know why I have these unreal expectations. This is my 3rd ever triathlon and I think it wasn't so good. Granted, there was no taper, etc.., but still I would have liked to do better. I feel like I have no right to have these high expectations, but I do.
As we were finishing setting up in transition, they said due to lack of lifeguards there would be no swim for the Olympic (the half had already started). They said there would be a one mile run followed by the bike and run. As we were all lining up to run, they said they were able to modify the course and that indeed we would swim. Wetsuit back on, we went into the water at 11am. I had 23 minutes on my watch of swim time. Definitely slower than the pool, good news, no real anxiety (outside of being slow). I think the leader came out more than 13 minutes ahead of me. Felt really good and comfortable on the bike. Nutrition and hydration were good. I actually passed a bunch of people on the bike. One guy from the Olympic passed me during the 21 miles.
Stopped for a bathroom break after T2 and went off on the run. The run course was Rev3 hard. Tons of hills, ups and downs and actually quite a few turns. Last year it was much flatter and straighter. Passed a bunch more people on the run, only got passed by one guy from my race. Don't think I broke 50 minutes on the run. Heart rate on the run never got below 170, I was trying as hard as I could.
Like I said before, I would have liked to do better. I think we all strive to be better. That being said, I am happy with my effort. I know as I race more, I will place higher. I will post the splits once they come up.
My time was 2:35:58. Good for (or should I say not so good for) 19th out 31 in my age group and 119th out of 180 in my gender.
I don't know why I have these unreal expectations. This is my 3rd ever triathlon and I think it wasn't so good. Granted, there was no taper, etc.., but still I would have liked to do better. I feel like I have no right to have these high expectations, but I do.
As we were finishing setting up in transition, they said due to lack of lifeguards there would be no swim for the Olympic (the half had already started). They said there would be a one mile run followed by the bike and run. As we were all lining up to run, they said they were able to modify the course and that indeed we would swim. Wetsuit back on, we went into the water at 11am. I had 23 minutes on my watch of swim time. Definitely slower than the pool, good news, no real anxiety (outside of being slow). I think the leader came out more than 13 minutes ahead of me. Felt really good and comfortable on the bike. Nutrition and hydration were good. I actually passed a bunch of people on the bike. One guy from the Olympic passed me during the 21 miles.
Stopped for a bathroom break after T2 and went off on the run. The run course was Rev3 hard. Tons of hills, ups and downs and actually quite a few turns. Last year it was much flatter and straighter. Passed a bunch more people on the run, only got passed by one guy from my race. Don't think I broke 50 minutes on the run. Heart rate on the run never got below 170, I was trying as hard as I could.
Like I said before, I would have liked to do better. I think we all strive to be better. That being said, I am happy with my effort. I know as I race more, I will place higher. I will post the splits once they come up.
Thursday, May 20, 2010
Burpees row and a swim
This morning I did 21 burpees/500m row/15 burpees/500m row/9 burpees/500m row. Finished in 9:51, beat my last time which was 10:13 on March 25th.
Swapped the bicycle workout with a 1000yd swim TT. Finished in 23:37 which is 1 second slower than last time. I have a feeling this is about my pace. I am curious to see what the race time will be this weekend (0.6 miles or 1056 yards). Last year I averaged 14.0 mph on the bike (2 loops, big nasty hill twice) and ran a 53:37 10K. The swim was canceled so we ran 1.5 miles to start. It'll be interesting to see some of the differences.
Swapped the bicycle workout with a 1000yd swim TT. Finished in 23:37 which is 1 second slower than last time. I have a feeling this is about my pace. I am curious to see what the race time will be this weekend (0.6 miles or 1056 yards). Last year I averaged 14.0 mph on the bike (2 loops, big nasty hill twice) and ran a 53:37 10K. The swim was canceled so we ran 1.5 miles to start. It'll be interesting to see some of the differences.
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