Absolutely no training today. What a dreary day here at the lake. I had big plans for a 2000 meter open water swim and an hour and fifteen minutes on the trainer but it just didn't happen. I did try to get on the trainer while the family slept but it was short lived after they all woke up 15 minutes later. It is OK though because I had a lot of preparation and family time for our friends that came over for the BBQ.
It took a lot of discipline cooking the burgers and dogs today. I made fresh guacamole, hummas, and mango salsa. I grilled a foil pack of sqauash, onions, and snap beans and it was incredible. I also tried Tofurky beer brats for the first time and I must say it wasn't that bad. There were also a lot of yummy desserts that people brought that I did partake in. All in all everyone had a great time and the rain broke for bout an hour and all the kids got to go swimming.
I am going to hop on the trainer in the morning and hit the pool at lunch. This starts my quality training two weeks out from my next international triathlon and then a month after that it is on to Chattanooga. I am going to work hard and smart the next six weeks to hopefully be at my best.
Monday, May 31, 2010
Saturday, May 29, 2010
Saturday Run and Jail Break Event
I got up this morning early and ran about 5.5 miles at a 144 average heart rate. I felt a little sluggish and conquered a few more hills than I normally do. I incorporated my pushes every 10 minutes and that felt good.
Then the we all went to the Jail Break 5K run/walk. Sheldon participated in the one mile fun run and finished. I don't think he really wanted to run and as usual he started out way to fast. He ended up finishing though and got through it. We walked and had a good time.
Then we all walked the 5k. This was very humbling to me and was nice to be able to participate and hang out with the family throughout the event. Usually Rebecca has to wait with the kids while I race and I think she enjoyed participating with me as well.
I am off to ride with the Brotherhood tomorrow morning. We usually ride about 30 miles out on Fort Jackson at a 15 to 16 mph pace. I will work it up the hills so I can get my workouts in for Chattanooga. I am looking forward to it. Then it is back home to get ready for the memorial day BBQ we will be having at the lake on Monday.
Then the we all went to the Jail Break 5K run/walk. Sheldon participated in the one mile fun run and finished. I don't think he really wanted to run and as usual he started out way to fast. He ended up finishing though and got through it. We walked and had a good time.
Then we all walked the 5k. This was very humbling to me and was nice to be able to participate and hang out with the family throughout the event. Usually Rebecca has to wait with the kids while I race and I think she enjoyed participating with me as well.
I am off to ride with the Brotherhood tomorrow morning. We usually ride about 30 miles out on Fort Jackson at a 15 to 16 mph pace. I will work it up the hills so I can get my workouts in for Chattanooga. I am looking forward to it. Then it is back home to get ready for the memorial day BBQ we will be having at the lake on Monday.
Friday, May 28, 2010
Update.....
The Lake Murray Triathlon podcast has been recorded without draft mode. Please check it out below in the archives. It is Friday and it has been a busy week. Yesterday I made it to the pool after a 45 minute push run. I have incorporated a 30 second plank, 15 push ups, and 10 squats at the beginning, end, and every ten minutes of most of my run workouts. This has proven to really strengthen my core and I can tell a difference.
At the pool yesterday the coach noticed I was sprinting my 50 meters. He explained how much distance I was losing because of not following through with my stroke. I have often wondered if you go fast do you lose form and I got my question answered. Even when I am swimming sprints I will concentrate on getting my reach and pull so that I am efficient and ultimately do less work and go further. Thanks coach!
I only rode on the trainer 30 minutes of my hour I was supposed to ride today. I didn't do it this morning because my back is bothering me and I didn't get to get on the trainer until around 9. I was worn out by then but at least I pushed through for 30 minutes.
I am going to the Jailbreak 5k race tomorrow. Originally I was going to run this race but it doesn't really fit in with my plan. My son is signed up for the fun run and my wife the walk. I am going to run about 6 miles before the race tomorrow morning and then run with my son in the fun run. After that we will all walk the 5k. It is real important to pick your priorities and right now my number one priority is sticking to my plan and getting ready for Chattanooga.
An update on my weight. Since I have been steering clear of meats and eating a lot cleaner fruits and vegetables I have seen a health decrease in my weight. When I first started out I didn't think I would be anywhere near the 179 I am supposed to weigh based on my height. I am down to 192 and a mere 13 pounds away. I would like to lose this before the Chattanooga race as long as it feels healthy. I need to lay down and I will update you later.
At the pool yesterday the coach noticed I was sprinting my 50 meters. He explained how much distance I was losing because of not following through with my stroke. I have often wondered if you go fast do you lose form and I got my question answered. Even when I am swimming sprints I will concentrate on getting my reach and pull so that I am efficient and ultimately do less work and go further. Thanks coach!
I only rode on the trainer 30 minutes of my hour I was supposed to ride today. I didn't do it this morning because my back is bothering me and I didn't get to get on the trainer until around 9. I was worn out by then but at least I pushed through for 30 minutes.
I am going to the Jailbreak 5k race tomorrow. Originally I was going to run this race but it doesn't really fit in with my plan. My son is signed up for the fun run and my wife the walk. I am going to run about 6 miles before the race tomorrow morning and then run with my son in the fun run. After that we will all walk the 5k. It is real important to pick your priorities and right now my number one priority is sticking to my plan and getting ready for Chattanooga.
An update on my weight. Since I have been steering clear of meats and eating a lot cleaner fruits and vegetables I have seen a health decrease in my weight. When I first started out I didn't think I would be anywhere near the 179 I am supposed to weigh based on my height. I am down to 192 and a mere 13 pounds away. I would like to lose this before the Chattanooga race as long as it feels healthy. I need to lay down and I will update you later.
Wednesday, May 26, 2010
I am still here...
I am back and still training. It has been a couple of days but I have been keeping up with the plan. This morning it was rough getting my heart rate up to 135 during my one hour ride on the trainer. I blame it on the eggplant Parmesan I made last night. Not used to all of that cheese. It was really good but I can tell it affected my performance.
Last night my back right between my shoulder blades got real tight and started bothering me again. I went back to the chiropractor today I usually go about once a month. It is still bothering me so I am going to ice it down tonight.
I sipped on a green smoothie that I made this morning and i had a 27 gram protein shake this morning after my ride. Tonight I sauteed some squash made some Lima beans and had a piece of leftover eggplant minus the cheese for dinner. I am feeling pretty good but I am definitely welcoming the recovery week.
I am signed up for a 5k race this weekend. It doesn't fit in with my plan so I am going to run before the race lightly and walk the race with my wife and kids instead. I know she will appreciate that and my Chattanooga race is my number one priority right now. I don't want to risk injury at the moment.
It was good catching up. Festival of Flowers is a couple of weeks away and I am really excited about competing in my second international distance. Until later...
Last night my back right between my shoulder blades got real tight and started bothering me again. I went back to the chiropractor today I usually go about once a month. It is still bothering me so I am going to ice it down tonight.
I sipped on a green smoothie that I made this morning and i had a 27 gram protein shake this morning after my ride. Tonight I sauteed some squash made some Lima beans and had a piece of leftover eggplant minus the cheese for dinner. I am feeling pretty good but I am definitely welcoming the recovery week.
I am signed up for a 5k race this weekend. It doesn't fit in with my plan so I am going to run before the race lightly and walk the race with my wife and kids instead. I know she will appreciate that and my Chattanooga race is my number one priority right now. I don't want to risk injury at the moment.
It was good catching up. Festival of Flowers is a couple of weeks away and I am really excited about competing in my second international distance. Until later...
Sunday, May 23, 2010
Festival of Flowers Rehersal
We went out to Lake Greenwood State Park today to check out the course for the Festival of Flowers International triathlon that is June 13. I went with a fellow triathlete I met at the pool and wanted to check out the course. Since I was free this weekend with the family away I thought it would be a great opportunity.
The course was right at 24 miles and there were some hills. We weren't riding really hard although I got carried away a couple of times. I think the course is going to be pretty nice. The first and last part of the course is extremely rough road but luckily it isn't too terribly long.
It was good to actually go and see the swim site, transition area, ride the course, and drive the run course. I am looking forward to this race as it will be my second international distance of the season.
I am resting the remainder of the day and will be back on the trainer early in the morning. I can not wait to see my family tomorrow night. I think next time I will try to schedule time to visit with them. I feel like I worked pretty hard this week and next week is a recovery week before I start my quality weeks. I am really getting excited about Chattanooga and looking forward to redeeming myself in the swim portion of Festival of Flowers from Langley. I will check in soon.
The course was right at 24 miles and there were some hills. We weren't riding really hard although I got carried away a couple of times. I think the course is going to be pretty nice. The first and last part of the course is extremely rough road but luckily it isn't too terribly long.
It was good to actually go and see the swim site, transition area, ride the course, and drive the run course. I am looking forward to this race as it will be my second international distance of the season.
I am resting the remainder of the day and will be back on the trainer early in the morning. I can not wait to see my family tomorrow night. I think next time I will try to schedule time to visit with them. I feel like I worked pretty hard this week and next week is a recovery week before I start my quality weeks. I am really getting excited about Chattanooga and looking forward to redeeming myself in the swim portion of Festival of Flowers from Langley. I will check in soon.
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