Pay Day Is Tomorrow

I can't believe it is almost race time. All of the planning and work over the last 6 years of triathlons comes down to tomorrow. Tomorrow I get a chance to truly test my limits and see where they are. I am not sure what is going to happen, but what kind of a challenge is it if we know the outcome before we begin? One thing I will guarantee. I will leave every ounce of energy I have on the race course. Through the mononucleosis, injuries, full time school, and other commitments, I am proud to arrive at the start line in one piece. I will give Ironman Wisconsin my very best shot. No sense in leaving any bullets in the holster.

I want to say a big thank you to all the people for the well wishes and promises of prayers on race day. I will need every last one of them. I am extremely lucky for all of the support I have been given. I am even getting support from from my kids' friends in our neighborhood. Grace reminded me "I can do all things through Christ who strengthens me." Smart girl. Good artist too.

Packing for The Ironman

Wow! I think I have acquired a Masters degree in Ironman packing the last few days. I just want to race. When I get to the start line I will actually be relieved.

Training Summary of Late

Allright!!! I haven't posted in a while. Let me fill you in on my training.
Early in the summer I was diagnosed with mononucleosis. Obviously after that I did not feel like posting daily about laying around on the couch. That is what I actually did for almost 1 full month (doctor's orders). After that I was trying to play catch up for the rest of the summer. Needless to say, playing catch up in Ironman training is not an ideal situation. I did eventually get my bike and run endurance back but I don't know that I ever completely regained my speed or strength. The full 1 month layoff took away my base mileage and I put all my efforts into rebuilding the endurance. Here are some of the key workouts that I did between June 17th and August 15th.

• BIKE : 10 different times I rode between 80 and 102 miles
• Run : 4 runs between 13 and 20 miles & 4 hill repeat workouts up mighty Ethel Ave.
• Swim: Unfortunately I had lots of problems with cramping and never really did much more that half of the race distance. I am hoping that on the big day being fully rested will really help me.

After August 15th my workouts have been very short. A pesky little think called nursing school has kept me from biking or swimming almost completely. I have mostly done short runs. So on the positive side I have one heck of a taper going. September 13th is going to be a very special day!

Swimming a little faster

My swim times at each distance were a little bit faster today.
Swimming = 1,650 yards total

• 8 x 50
• 1 x 200 @ 3:04
• 1 x 800 @ 12:49
• 1 x 200 @ 3:02
• 1 x 50

Today's weight on the YMCA scale = 178.5LBS

Building Bike Endurance

Today was another day for building bike endurance. It was windy again, but I felt a little bit more strength and speed in my legs.

Total Distance = 74.31 Miles

Average Speed = 16.5MPH

Zack and Craig's Tour of The Midwest

IronCraig http://schlawin.blogspot.com/ and I decided to go for a bike ride today. At the start of the ride we were not sure where we were going to go or exactly how far. We just kind of kept going a little bit further. We were going at a very easy pace. Eventually we had made our way into Wisconsin and kept going for almost 10 more miles. When we turned around, we realized we were heading into the wind. This made for a long and slow return trip. But it was good training and a good time. Here are the totals:

Total Distance = 71.66Miles

Total Ride Time = 4:48:00

Average Pace = 15MPH

Double Duty

I hope to make some real improvement in swim times and body weight over the next month. I need to be real careful about what I eat and monitor my weight closely. The Ironman is no place for extra poundage. This morning's weight at the YMCA was 182LB.
1)AM Workout:
Swim = 1,700 yards total

• 8 x 50
• 1 x 200 @ 3:10
• 1 x 500 @ 8:20
• 1 x 200 @ 3:07
• 8 x 50

2)PM Workout(No rest between sets)

1. Jump Rope = 250
2. Wide Grip Pullup = 11
3. Burpees = 15
4. Dips = 16
5. Jump Rope = 250
6. Close Grip Pullup = 11
7. Burpees = 15
8. Planks = 1:00
9. Jump Rope = 250
10. Incline Dumpell Press = 65LB x 7
11. Burpees = 15
12. Body Weight Rows = 12
13. Jump Rope = 250
14. Close Grip Pushups = 16
15. Burpees = 15
16. Hang Clean, Front Squat, Push Press = 35LB x 7 (Dumbells)

Total Time = 20:59

Swim Fast without Swim Practice

Today was the first time I have swam in well over a month. For the last couple of weeks I have been practicing "mental swimming". This is what I do when I don't have time to get to the pool. It can't replace swimming, but it is better than nothing. The way I practice "mental swimming" is to go through all of the technique elements of swimming while doing another activity such as driving to work. I wanted to give myself a little test to see how my mental swimming has contributed to my speed and here are the results:

Swim 4 x 400 Yards (Tot = 1,600 yds)

1. 400 yds = 6:38 (then 2:00 rest)
2. 400 yds = 6:36 (then 2:00 rest)
3. 400 yds = 6:38 (then 2:00 rest)
4. 400 yds = 6:45 (then 2:00 rest)

Depending on who the swimmer is, the times above could be fast or slow. For me, these are pretty solid times. In fact, each of the 400's was significantly faster than the 400 I swam in the Freeport Triathlon last year (7:11). There are a couple of other reasons I think I can swim faster right out of the gate. One is due to general fitness and the other is explained in this previous post. http://trizack.blogspot.com/2009/03/swim-fast-without-swim-training.html For the rest of the season, I plan on getting faster while training in the water.

Lifting Weights with my kids

Friday, 5/8: On this day I had both of my kids. It was hard to get much of a workout in. I did a quick weight circuit while my daughter was taking a nap. My 3 year old son was "lifting" with me.

• Wide Grip Pullup = 12
• Dips = 20
• Close Grip Pullup = 12
• Ab Roller = 10
• Hang Clean, Front Squat, Push Press = 75LB x 10
• Incline Dumbell Press = 66LB x 10
• Planks = 2:00
• Tricep Dumbell Kickbacks = 10LB x 12
• Shoulder Press = 105LB x 7

Rockman Bike Part 2

Today IronCraig and I did the Rockman Half Ironman bike course. For me, that makes 2 days in a row. I am tired. My total mileage over the last 3 rides (4days) is 163 miles.

Total Mileage = 56M

Total Ride Time = 3:15:30

Avg Pace = 17.2MPH

Rockman Bike

(The picture is me from the 07' Rockman 1/2 Iron)
This was my first Reconnaissance ride for the Rockman triathlon. This was a solo ride on my road bike. I kept the cadence high and slowly built a faster pace the entire ride. The first 35 miles was an easy effort, the last 21, not as much.

Total Bike Distance = 56 Miles

Total Bike Time = 3:00:00 (on the dot)

Avg Pace = 18.7MPH

Long Recovery Ride

(My Road Bike)

It was a beautiful morning in the Rock River Valley. I went on a long, easy paced ride. I kept my cadence high with easy gearing (no big ring). I gave my Tri Bike a break and used my road bike today.

Total Distance = 51.0 Mile

Avg Pace = 16.4MPH

Peanut Butter Duathlon

4th Place Overall, 1st Place Age Group
Today was a fantastic day for racing. 60 degrees and sunny. There were roughly 100+ racers.
Trail Run-2Mile
I started off fairly strong settling into about 8th or 9th place. I was having fun on the grass and dirt trails with a few rolling hills. The footing was treacherous mud and slop at times, but that made it more fun. At the 1 mile marker I was @ 5:53 pace. I did not think I was going that fast. I certainly have not run that fast since 08'. I was feeling decent though and I kept a fairly steady pace, easing off just a little to finish up the 2 mile first leg in about 12:30. This put me somewhere between 7th-10th place.
T1
Biggest disapointment of the day. Even though I practiced, the transition was just too slow. Then I must have set some sort of record for how long it took to clip into my pedals. 4 people passed me while I was fiddling around.
Bike-14Mile (Very Hilly)
Within the first mile I repassed the people who had passed me in the transition. I also passed 1 or 2 others. 1 person passed me after about 4 miles and I did not let him get out of my sight. For the next 8 miles or so I used him as my carrot on a stick. He was about 15 yards up on me and I kept him at that distance. With about 2 miles left, I decided it was time to pick up the pace a bit. I passed him and did not see him for the rest of the race. At this time I had moved up to 4th place but did not know it.
T2
This time I had a very quick transition. Nice and smooth. No wasted movements. I zipped up my laces on my racing flats and was off.
Trail Run-2Mile
All of a sudden I was completely alone. No one in front of me and no one behind me. I was starting to hurt a little. The mud, slop, and hills weren't so much fun anymore. I kept focusing on one quick foot over another. That was the only thing I could do since all of my competitors were either far behind or far ahead. I gave all I could and finished up the 2nd 2 mile run in 6:49 pace (12:38).
Total Time = 1:07:59
I was somewhat pleased, but I want more. I hope I can look back at this race as a springboard to bigger and better things.

PS- I must mention 2 other things.
1) IronCraig http://schlawin.blogspot.com/ had a strong showing today. Congratulations.
2.) The biggest news in triathlon. My 3.5 yr old son got a new bike today. The Red Rocket! He is psyched. He was riding it thru the house today like a terror. Tomorrow while mommy is at a wedding shower, we will be working on his Aero position. Oh yeah! He is shown above on his old bike.

Race Time

4/30 = 25:00 Run
4/29 = 40:00 Trainer Bike - High RPM

I am really excited for the PB Duathlon tomorrow. I just have one prediction going in. PAIN. I will lay it all on the line and give everything I have. Look for a race report tomorrow.

Transition Training

IronCraig and I did the out and back Sinnissippi Park route today from my house.

Run: 28:30

Then after the run we practiced duathlon transitions behind Bally's Fitness. We did an extreme Mini duathlon a few times.

1. Transition Duathlon x 1 lap = ???
2. Transition Duathlon x 2 laps = 1:56
3. Transition Duathlon x 2 laps = 1:40

Transitions are the 4th discipline in triathlon. This was the first time I have ever specifically practiced my transitions. Hopefully it will save me about 30 seconds in the Peanut Butter Duathlon.

Then later tonight I did a short trainer bike workout.

Bike Ride Time = 30:00 (110RPM)

Ethel Avenue Hills

Today it was sunny and about 80 degrees! I ran repeats at my local "torture hill". Ethel Avenue raises almost 1 quarter mile into the sky. When running Ethel, sometimes I get almost halfway up the hill and think "this isn't so bad", but I am only fooling myself. By the time I am 70% up, the constant incline has me fried. The last 30 seconds are always a struggle. But that is what makes it a challenge and certainly what makes me a stronger runner. I love to hate that hill.

Repeats

1. 1:27
2. 1:28
3. 1:29
4. 1:29
5. 1:27

Total Run Time = 30:45

This was my last key workout for the Peanut Butter Duathlon. I haven't done any fast running to try and stay injury free. Today was the closest I will come to speed work before the race. I have been playing it safe. A slow, inury free runner is always quicker than a fast, injured runner.

Bicycle Commute

Quick bike commute to class and back today. It's a good way to fit in a short workout when I don't have time. Wouldn't it be nice if more people commuted on their bikes? Wouldn't it be nice if cities and employers were more friendly to bike commuters? Maybe if more people bike commuted, it would force change. Ghandi says, "Be the change you want to see in the world. "

Total Ride Time = 50:00

Bike Intervals at Rock Cut State Park

Today's weather was pretty nice. IronCraig http://schlawin.blogspot.com/ and I did some intervals at Rock Cut State Park. The workout was suggested by local triathlete Ian Linnabary. We did 3 interval laps around the park at Time Trial intensity. Here was our workout:

1. 45:00 leisurely ride from our neighborhood to the park.
2. Lap 1 around the park = 12:06, short rest and recovery
3. Lap 2 around the park = 12:13, short rest and recovery
4. Lap 3 around the park = 12:15
5. 45:00 leisurely ride from the park to our neighborhood.

Total Bike Distance = 36.5 miles

Fat Blaster Tuesday

High intensity. No rest in between sets.

1. Nordic Track = 2:00
2. Dips = 22
3. Burpees = 15
4. Wide Grip Pullup = 11
5. Nordic Track = 1:30
6. Plank = 1:30
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 95LB x 6
9. Nordic Track = 1:30
10. Ab Roller = 10
11. Burpees = 15
12. Close Grip Pullup = 12
13. Nordic Track = 1:30
14. Dumbell Incline Press = 66LB x 8
15. Burpees = 15
16. Thrusters = 95LB x 8
    Total Time = 20:15

Wow! I am really fatigued. I hate it when life gets in the way of triathlon training.

Short Treadmill Run

Run

• 21:00
• 2.71M

I am turning my focus to May 2nd's Peanut Butter Duathlon(2M run-14M bike-2M run). This will be the 5th straight year I have done the local race at Rock Cut State Park. I am extremely optimistic that this will be my best showing yet. Here are my results from the past 5 years.

05' 28th place overall

06' 44th place overall

07' 15th place overall

08' 30th place overall

09' ???hopefully top 10

Cherry Valley 30K Time Trial

The Race of Truth
The cold and rainy weather of today made me strongly consider skipping this race. But my lovely wife gave me a little encouragement and I braved the conditions.
Speaking of conditions, it was about 40 degrees and a downpour when I toed the line for the start. I was in a little pain from the cold, but soon after, I could not feel my hands or feet. They were numb. I was clipping along all alone during the first half of the race. Apparently, I was not fast enough to catch anyone but too fast for anyone to catch me. I was starting to think that I was not going to see another biker for the entire race. Eventually though, I caught a guy from behind. It gave me a little boost to pass him like he was standing still. He looked like he was decent, so it was confirmation that my effort was solid.
I do not have official results yet, but I think I finished between 49:00-53:00. I am guessing this left me close to the middle of the pack.
This was excellent training. It is impossible to duplicate this type of effort without a race. I hope it will springboard me to a strong showing in the Peanut Butter Duathlon on May 2nd.

I love running outside!

4/18: Beautiful day for a run

• 3.75M
• 30:00
• Sinnissippi Park Route Plus

Enjoying Outdoor Workouts

4/15
Total Bike time = 2 hours
Craig and I rode to Rock Cut on a very nice day.
4/16
Run time = 20:27
Run distance = 2.75M
Local loop ending at Crosby/London

Fitness is an Adventure!

Today I finally commuted on my bike. I have been talking about this for a while and today was the day to pony up. I rigged my mountain bike last night with head and tail lights and got some other various commuter supplies ready.

This morning at 6:20 I was on the road to Swedish American Hospital for my pediatric clinical rotation. It was a short ride, but good little warmup to riding my mountain bike with a large/heavy backpack on. It is not exactly a fast setup, but it is practical. By the time I finished with clinical it was almost 12:45. With class scheduled at 1:45, I knew timing was going to be a little tight. I quickly road home and wolfed down a PB & Jelly sandwich, switched out some textbooks and was on the road by exactly 1:01:30.

In order to make it in time to print off preclass lecture notes, I was going to have to ride my mountain bike more like a speedy road bike... I was making pretty good time but not good enough. I decided I needed to start taking some shortcuts. Bad idea. I am not from Rockford and still don't know the area as well as St. Paul or Cedar Rapids. My shortcuts were initially working but I eventual got caught in a deadend/cul-de-sac area.

I could hear the traffic from a main road to the north of me and knew thats where I needed to be to stay on track. I was blocked in though. There was a large grassy/timberish field with various terrain and a few commercial type buildings between myself and where I needed to be. I couldn't even see the main road, but I could here it. I slowed down and paused for about 5 seconds and then thought "hey, I am on a mountain bike, I don't need roads"! So I built up some speed, hopped the curb, and was "off roading". It wasn't long before I saw the busy main road. I crossed it and was back on track. Disaster averted. I looked at my watch and was making pretty good time. Until, "uh oh" a DETOUR sign. The city picked today to do roadwork. I thought about busting through the road work section in a sprint but thought I better play this one safe. Unfortunately the detour took me through some pretty heavy traffic. I zigged/zagged a little and cut through the last block on a grassy field. When I arrived at the bike racks my watch said 1:30:30. WHAT A BLAST! I have never had this much fun on my way to class.. I took my seat in class with a little bit of sweat on my brow, but it was worth it. I felt a little bit like a kid again. After making the return commute home here is my estimated bike totals for the day.

Total Ride Time = 1:10:00

Estimated Distance = 20 miles

Fat Blaster

No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 21
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tricep Pushups = 20
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 7
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250
    Total Time = 36:30

4/11 - Workout: Bike Trainer = 1:01:00

Good Friday Run

{Part of the winding hill in Sinnissipi Park}

Today is a pretty nice day in Rockford, IL. A little windy, but nice. I went for an easy run through Sinnissippi Park.
Run = 30:00(3.8M)

Short Bike Workout

4/09 At the end of a long day I snuck in a quick bike trainer workout.

Bike Trainer = 40:00

Fat Blaster

1. Nordic Track = 2:00
2. Wide Grip Pullup = 10
3. Burpees = 15
4. Squats = 145LB x 10
5. Nordic Track = 1:30
6. Dips = 20
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 75LB x 8
9. Nordic Track = 1:30
10. Close Grip Pullup = 12
11. Burpees = 15
12. Barbell Thrusters = 75LB x 10
13. Nordic Track = 1:30
14. Planks = 1:00
15. Burpees = 15
16. Swiss Ball Hamstring Curls = 15
    Total Time = 19:20

**Then immediately after

Bike Trainer = 10:00

Bike Trainer Speed Workout #5

Whoeee! This was a hard one.

• 9:00 Warmup easy spin
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 5:00 cool down - easy spin

45:00 Total Bike Time

Then earlier in the day at 4:30 AM

20:00 Running (2.5M)

A Half Marathon is boring on the Treadmill

With my running legs finally healed, I did my first long run in a while. During the entire run, the Rockford Marathon (May 17) was in the back of my mind. A number of friends want me to run the race, it is my hometown marathon, and it was originally included on my racing schedule this year. Should I do it? How is my running fitness? Should I "cram train" for a marathon? Will I get injured if I do? Will it ruin my Ironman training? These were all questions that ran thru my mind at the YMCA this morning. I came up with some answers. Here they are:

1. My running fitness is still ok.


2. I am pretty sure my heart rate was pretty low the entire time. I was never breathing hard at all.


3. I can not build up the mileage to safely complete a marathon by May 17.


4. My joints were screaming at me this morning.


5. My heart and lungs want to run a marathon, but my joints and body structure do not.


6. It is not smart to crash train for a marathon.


7. Even though I want to do the marathon, evidence says that it is not smart to do so 4 months before an Ironman. The following article talks about this very subject. http://ironman.com/holdingcell/2005/may-2005/the-marathon-ironman-combination
8. Maybe I will run the Rockford Half Marathon with My sisters on May 17.

Todays Total

Run Mileage = 13.1M

Run Time = 2:00:00

Fat Blaster

Same concept as other fat blaster circuits. Complete as fast as possible. No rest. Intensity and heart rate up.

1. Nordic Track = 3:00
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullup = 10
5. Nordic Track = 1:30
6. Ab Roller = 10
7. Burpees = 15
8. Close Grip Pushup= 16
9. Nordic Track = 1:30
10. Power Clean, Jerk & Push Press = 75LB x 8
11. Burpees = 15
12. Mountain Climbers = 40
13. Nordic Track = 1:30
14. Close Grip Pullup = 12
15. Burpees = 15
16. Dumbell Thrusters = 36LB x 12

Total Time = 20:55

Immediately Following Circuit

Bike Trainer = 25:00

Bike Trainer Speed Workout #4

This is the 4th in a series of 6 bike trainer speed workouts. This workout was taken from an old cycling video I had. The instructor from the video is Lance Armstrong's coach Chris Carmichael from "Carmichael Training Systems". The workout is simple but not easy. It is the type that makes a person want to puke. I almost did!

1. 10 minute warmup including a 1 minute burst at the 5 minute mark (this acts to buffer the lactic acid build up later in the workout)
2. 5 minute maximum effort
3. 5 minute spin easy
4. 5 minute maximum effort
5. 5 minute spin easy
6. 5 minute maximum effort
7. 10 minute cooldown
   45:00 total ride time

When I say "maximum effort", I mean high cadence and heavy gearing. At the end of the 5 minutes it should feel like your ready to fall off the bike and die.

For todays workout, I made it a "brick" (bike/run). As soon as I got done with the bike portion, I did a short run at a conservative pace.

20:00 (2.5 miles)

Workouts for the previous days this week include:

• 3/29 Bike Trainer = 50:00(105RPM)
• 3/31 Bike Trainer = 30:00(100RPM)

Fat Blaster Super Sets

I was able to lift with my legs for the first time in quite a while. I finally feel free from injury. I did one of my fat blaster circuits with super sets: Alternating an upper body exercise with a lower body exercise, sandwiched around a cardio sprint. 19 total sets with no rest between.

1. Nordic Track Ski = 3:00
2. Wide Grip Pullups = 10
3. Burpees = 15
4. Squats = 135LB x 10
5. Nordic Track Ski = 1:30
6. Incline Dumbell Press = 66LB x 10
7. Burpees = 15
8. Front Squat = 75LB x 10
9. Nordic Track Ski = 1:30
10. Close Grip Pullups = 13
11. Burpees = 15
12. Dumbell Dead Lift = 66LB x 10
13. Nordic Track Ski = 1:30
14. Dips = 16
15. Burpees = 15
16. Swiss Ball Hamstring Curls = 15
17. Nordic Track Ski = 1:30
18. Shoulder Press = 75LB x 10
19. Burpees = 15

Total Time = 25:40

Then immediately after Circuit

Run = 20:00(treadmill)

Bike Trainer Workout

I got some recovery time in this week and focused a little bit on my studies. I hope to be refreshed and ready to go now. Felt real strong today.
Bike Trainer

• 1:00:00

Bike Trainer Endurance

On my schedule today was the Rock Cut Trail Series 20k. But I am skipping it to make sure my hamstring is fully healed. Instead I did a long bike trainer workout.
Bike Trainer

• 2:05:00(high RPM)

Add on Edit: Later in the day it was so nice that I took my mountain bike for a little spin. I acually went pretty hard. The route was from my house, to Rock Cut State Pk, 2 loops around the park and back to a friend's house.

Mountain Bike

• 1:34:30
• About 26M

Total Bike for the Day

• 3:39:30
• About 62M

Bike Trainer High RPM

Easy spin tonight on the Bike Trainer. I kept the RPM's at about 100. My hamstring feels strong again. I am itching to do some high intensity stuff on the bike/run but I will hold off for a while. I want to make sure it is fully healed.
Bike Trainer

• 1:00:00

Fat Blaster

No rest in between sets!

1. Nordic Track Ski = 3:00
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 9
5. Nordic Track Ski = 2:00
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Nordic Track Ski = 2:00
10. Incline Dumbell Press = 66LB x 9
11. Burpees = 15
12. Power Clean, Jerk, Push Press = 75LB x 7
13. Nordic Track Ski = 2:00
14. Close Grip Pullups = 12
15. Burpees = 15
16. Standing Shoulder Press = 75LB x 10

Total Time = 24:00

Then immediately after circuit:

Bike Trainer = 25:00

Bike Trainer Workout

Yesterday I didn't have time to post my workout.
3/17
Bike Trainer = 50:00

Swim Fast without Swim Training

Is it possible to swim fast without swim training? Obviously swimming practice/training is the best way to swim faster. But I think I might have stumbled upon 2 ways to swim faster without actually getting wet.

The 1st way I stumbled upon by accident. It is circuit-cardio weight interval training. NOT any old circuit weight lifting, but a very specific type. They are what I have called "Fat Blasters" in previous workouts. The "Fat Blaster" consists of a series of 7-14 different multi-joint weight lifting exercises sandwiched around a cardio activity such as jump rope, burpees, or nordic track ski machine. So, to review, here is an example: 1) Jump Rope full speed for 2 minutes 2) Pullups to failure 3) Jump Rope full speed for 2 minutes 4) Dips to failure, continue alternating a cardio sprint activity with a mult-joint weight lifting activity until you cry uncle. Here is the kicker - no rest in between. Sometimes I do these workouts at home, but when I do them at the gym, people look at me like I am Ivan Drago from a Rocky movie. While they are all waiting in between lifting sets, I am running from speed Jump Rope, to Pullups, to burpees, to power cleans, etc. without resting. I am sweating like a pig and out of breath with my heart rate sky high. They are waiting for their next set or watching paint dry, or something.

I think it has helped my swim for this reason: Every year I begin swimming after a long layoff of many months. When I first get back in the water, initially I am only able to swim about 100 yards before my form seriously begins breaking down. So in that first month, I usually do a lot of 50yd and 100yd intervals with rest in between (workout total 800yds). This year after doing "Fat Blaster" workouts I was able to do 5 x 400 and 6 x 400 at a pretty steady clip. That is at least 4x the distance per interval and 3x the total workout distance!! Although I can not prove that the lifting intervals are the only reason for the dramatic change, it is the only thing I can identify that is different this year compared to the past. I think the lifting intervals help because they mimic the strength/endurance requirements of swimming. In triathlon style distance swimming, it requires the ability to perform repetitive multi-joint upper body strength movements while at an elevated heart rate. The "Fat Blaster" workouts require the same type of thing. This new discovery gives me another reason to try and keep fitting these "Fat Blaster" workouts into my schedule...To hear about my second way of swimming faster (without swimming) check back later.

Swim 6 x 400 Yards (Tot = 2,400 yds)

1. 400 yds = 7:12
2. 400 yds =6:55
3. 400 yds = 6:57
4. 400 yds = 6:56
5. 400 yds = 7:17
6. 400 yds = 7:32

IronCraig http://schlawin.blogspot.com/ and I then went for an easy spin outside since it was so nice. Our route took us from our neighborhood to Rock Cut State Park, and then one loop around the park. This was the first time that I have been outdoors this year. We had to stop often for traffic and roadblocks, etc. and we took it real easy for the most part.

Bike

• Tot Distance = 26.6M
• Tot Ride Time = 1:44:30
• Avg Speed = 15.2mph
• Max Speed = 30.7mph

QuickLift(No Rest: 3 minutes total)

• Widegrip Pullups = 12
• Dips = 16
• Closegrip Pullups = 8
• Push ups = 20

Light Bike Trainer Workout

My hamstring is starting to feel a little better. I think I will take a little break from running though.

Bike Trainer

• 40:00 (Varied cadence and gearing)

Swim Workout

The picture above was not from my actual swim workout today. This is me 16 years ago (age 16) in my first triathlon. It was the original Pigman. Back then I was bulking up and training for football. Times change.
Today was my first swim since the Peregrine Charities Triathlon about 6 months ago http://www.athlinks.com/results/64443/95454/8495093/Peregrine-Charities-Triathlon-~-2008.aspx
Even going into that triathlon I had not swam for a couple of months. Things will certainly change this summer before the Ironman. I plan on doing a lot of long distance lake swimming. Today I was relegated to the YMCA pool.
5 x 400 yards

1. 400 yds = 7:16
2. 400 yds = 7:15
3. 400 yds = 7:20
4. 400 yds = 7:35
5. 400 yds = 7:45

From a swim training standpoint this was not a smart workout to do. I probably should have done some drilling and shorter intervals concentrating on form. But I wanted to test myself a little to see how the layoff had affected my swimming fitness. Although my form broke down quite a bit and I wasn't the fastest, I was pleased to be able to do over a mile without training.

Fat Blaster 21

I was a little bit down in the dumps the last day and a half because I think I strained my hamstring a little bit and have not been able to continue my plan of workouts. The craziest thing is how I strained it. I did it while walking down a flight of stairs holding my 1 and a half year old daughter. She was making a funny squirming movement and I in turn made a funny movement to compensate and prevent her from hitting her head on the wall. --Bam!Strained hammy. Of all the ways! What a wimp. Hopefully it is not as bad as I think.
I realized just how dependent I am on exercise for overall mood and brain function. After 40 hours of not working out, I was feeling kind of sad and negative. Luckily, I have been doing some cardio/weight workouts that don't put stress on the hamstring. The one below, I did tonight. After I did it, I felt refreshed and positive again.
No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 23
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tri Bench = 135LB x 8
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 8
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250

Total Time = 38:30

Total Jump Rope Reps = 2,750

Overall I felt a little lethargic. My time was not as good as I normally could do. But I definitely did get stronger as the workout went on. I was coming out of my funk and was beginning to stop feeling sorry for myself.

This injury is going to cause me to deviate from plan. Even though I hate non-lake swimming, some lap swimming may be in my future.

Bike Trainer Speed Workout 3

This is the 3rd in a series of 6 bike trainer speed workouts. This workout is similar to a tempo run - but on the bike. It is supposed to be done close to the Functional Threshold Power zone (FTP) or at the same pace as a 40k Time Trial. At this pace, should also be the anaerobic threshold, where you are (just barely) not taking in enough oxygen to meet body requirements. Lactic acid accumulates in the muscles and they become fatigued. Eventually, at this pace, an athlete is unable to continue.
Unfortunately, I don't have a power meter, so I am estimating my effort by 1) percieved exertion 2) Heart rate monitor.
I estimate that my Functional Threshold Power (FTP) zone is at about 162BPM (plus or minus). So I tried to keep my HR within about 5BPM of 162. Unfortunately, I was just a little on the low side, but it was still a real tough workout.

1. 7 minutes easy spinning - warmup
2. 8 minutes in saddle @ FTP - 150BPM (Now 15 min mark)
3. 2 minutes out of saddle @ FTP - 165BPM
4. 8 minutes in saddle @ FTP - 154BPM (Now 25 min mark)
5. 2 minutes out of saddle @ FTP - 170BPM
6. 8 minutes in saddle @ FTP - 159BPM (Now 35 min mark)
7. 2 minutes out of saddle @ FTP - 172BPM
8. 8 minutes in saddle @ FTP - 165BPM (Now 45 min mark)
9. 2 minutes out of saddle @ FTP - 175BPM
10. 1 minute in saddle @ FTP - 170BPM (Now 48 min mark)
11. 12 minutes easy spinning - cool down

That makes for 1 hour total ride time. 41 minutes were @ my estimated Functional Threshold Power (FTP). Stay tuned for workouts 4-6. Power Up. Weight Down!

15 Mile Run

Today IronCraig http://schlawin.blogspot.com/ and I ran over 15 miles. I was pretty happy with the run overall. My heart rate was pretty low the whole time.

• Run Distance = 15.15M


• Run Time = 2:25:42


• Avg Heart Rate = 138BPM(69% of max)


• Avg Pace = 9:37/M

Short Morning Run

This morning I did a short and easy run on the treadmill before coming to work.
Run

• 22:02
• 2.9M

Close Grip Pull-ups = 18

Dips = 22

Bike Trainer Speed Workout 2

This is the 2nd in a series of 6 bike trainer speed workouts. They are designed with the goal of breaking the course record of 14:45 at the Freeport Bike indoor 10k time trial.

I don't have a power meter so I estimated my efforts by 1) Percieved exertion 2) heart rate monitor.

This one was a real tough one.

% Based on Avg Watts for 10k Rolling TT

1. 10 minutes easy spinning-warmup


2. 5 minutes @ 15% above avg watts for 10k TT(now @ 15 min mark)


3. 10 minutes easy spinning


4. 5 minutes @ 15% above avg watts for 10k TT(now @ 30 min mark)


5. 10 minutes easy spinning


6. 5 minutes @ 15% above avg watts for 10k TT(now @ 45 min mark)


7. 10 minutes easy spinning


8. 5 minutes @ 15% above avg watts for 10k TT(now @ 1 hr mark)


9. 10 minutes easy spinning-cool down

That makes for 1hr, 10 min total riding (20 minutes was at a violently painful pace). The heart rates for my 4 intervals in sequence were: 173,178,183,181. During the easy spin portion, I quickly recovered to a heart rate in the 130's.

Thanks again to Ron Mattson of Freeport Bicycle Company for this workout. He contributed 3 out of the 6 bike trainer workouts I will be doing. Stay tuned for workouts 3-6. Power Up. Weight Down!

Hill Running

This is one of the toughest workouts I do. Ethel Avenue hills. It takes me about 9 minutes from my house to run at a warmup pace to the bottum of Rockford's hardest and most steady hill (in my opinion). It is a great place for running hill repeats. At just under a quarter mile, it slowly punishes you. Hills like these certainly make for a stronger runner though.

Today I did 8 hill repeats @ 1:30. My max heart rate for each hill is listed below. On the way back down the hill, I run as slow as possible and let my HR recover to mid 130's befor starting another hill.

Hills

1. 184
2. 188
3. 190
4. 191
5. 192
6. 193
7. 193
8. 194

Total Running Time = 42:21

Total Running Distance = 5.11M

Power Up. Weight Down!

Bike Trainer Speed Workout 1

I have had some time to digest the results from Sunday's 10k time trial. Going in I knew I hadn't biked much and said I wanted to be within 2 minutes, 30 seconds of the course record - 14:45. As it turned out, I was 1 minute, 18 seconds from the course record, averaging 293 watts. Now, I WANT 14:45! Not so much to get the course record and beat other people, but just to be at a point where I am really making progress. I have come up with 6 brutal workouts that will help me with my assault on "Mission sub 14:45". I plan on doing them every other day, as time permits. Today was workout 1. I was awake, sweating buckets at 4:00 AM.
This workout was designed for someone riding with a power meter. I don't have one, so I will be be estimating my efforts by 1) percieved exertion 2) heart rate monitor.

% based on Avg wattage for 10k Rolling TT

1. 6 min easy spinning-warmup
2. 2 min @ 10% below avg watts for 10k TT
3. 1 min @ 10% above avg watts for 10k TT
4. 2 min @ 10% below avg watts for 10k TT
5. 1 min @ 10% above avg watts for 10k TT
6. 2 min @ 10% below avg watts for 10k TT
7. 1 min @ 10% above avg watts for 10k TT(Now at 15 min mark)
8. 6 min easy spinning
9. repeat steps 2-7(now at 30 min mark)
10. 6 min easy spinning
11. repeat steps 2-7(now at 45 min mark)
12. 15 minutes easy spinning(1 hour total)

In total, there was 27 minutes of riding that was close to the effort level from my 10k TT. 9 of those minutes were slightly above that effort level. My HR for the high effort intervals was within 5 beats of 177. My HR for the lower effort intervals was within 5 beats of 167.

Thank you to Ron Mattson of Freeport Bicycle Company for this workout. He contributed workouts 1-3 of my 6 part bike trainer series. Stay tuned for workouts 2-6...Power UP. Weight Down!

Fat Blaster 17

Today's workout: Each set is listed in sequence below. No rest in between sets. This is a fantastic way to lose fat, increase lean muscle and improve cardio respiratory function.

1. Jump Rope = 250
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 10
5. Jump Rope = 250
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Jump Rope = 250
10. Incline Dumbell Press = 65LB x 8
11. Burpees = 15
12. Power Clean, Jerk and Push Press Dumbells = 35LB x 8
13. Jump Rope = 250
14. Close Grip Pullups = 10
15. Burpees = 15
16. Dumbell Shoulder Press = 40LB x 6
17. Jump Rope = 250

Total Time = 23:30

***Immediately After: Treadmill Run = 10:00

10K Cycling Time Trial

Today, my friend Kim Edler and I went to Freeport Bicycle Company to compete in an indoor time trial. The race is done on a Computrainer, so it simulates a real race on the road in every way from a speed and power standpoint. It even accounts for a rider's weight. So a heavier rider has to work harder going up a hill --just like on the road.

This was a great way for me to gauge my current level of cycling fitness. Even though I haven't been spending enough time on the bike trainer, a baseline measurement like this can be a valuable training tool.

Effort

A 10k cycling time trial is designed to be one of the most painful activities in all of sports. It certainly was for me. I loved every second of it though. I gave everything I had down to the last.

• Avg HR = 184
• Max HR = 198

Results

I came in 5th place out of about 25 males. I was 1 minute and 18 seconds off the course record. The close loss made me think of the 2! times I came completely unclipped from my pedals. Oh well.

• Avg MPH = 23.2
• Max MPH = 28.9
• Avg Watts = 293
• Max Watts = 564
• Total Time = 16:03.99
• Weight w/Cycling shoes = 180LBS
• Weight w/bike = 206

Value as a Training Tool

Now that I know my baseline stats for a 10k time trial, I will begin to do a few workouts to specifically improve my time in this event. Then, in a few weeks I plan on repeating the same course to measure my improvement.....Power Up. Weight Down!

Nordic Track Ski Machine

Today was a day to give my running and biking legs a break. I still got a great workout though. The Nordic Track Ski machine gets my heart rate up a lot higher than any eliptical machine. It is one of the best overall full body workouts I have found.

Nordic Track Ski Machine = 20:00
Wide Grip Pullups = 14
Dumbell Incline Press = 66LB x 11
Ab Tower Knee Tuck = 15

Long Training Run

Today Craig http://schlawin.blogspot.com/ and I went for a long run. My legs felt like bricks most of the way. I still think I am feeling the effects from last weeks race.

Run

• 14.01M
• 2:23:00
• Avg HR = 141

---Ab wheel = x 10

Bike Trainer Workouts Plus

• 2/22
• --6:00 Nordic Trac,
• --4:00 Tabata Protocol Burpees and Thrusters,
• --6:00 Nordic Trac
• 2/24
• --35:00 Bike Trainer (Tempo pace)
• --Close Grip Pullups = 17
• --Dips = 23
• --Ab wheel = 10
• 2/25
• --Run 2 mile, then stopped --sore hammy
• 2/26
• --50:00 Bike Trainer

Rock Cut Trail Series 15k

Race Report
Going into the race I said that I wanted to take it kind of easy. I haven't really been running fast or frequent as of late, so I was worried going "all out" could give me an injury. My overall fitness is pretty strong so I thought it would be neat to see how low I could keep my HR while running a solid time. Well, I would like to say I took it easy and didn't try, blah, blah, blah, but the truth is, I gave it all I could today. My heart rate numbers say I was working pretty hard too. Here is a little break down by mile of my Avg HR. (My max HR is 199)

1. 171
2. 175
3. 178
4. 179
5. 181
6. 179
7. 184
8. 184
9. 184
10. 189(last .3mile)

9.3Mile HR AVG = 180 BPM
Results

I came in 15th place out of about 130 runners. Normally I wouldn't be too happy with 15th, but there were a lot of "ringers' from out of town, as well as some real strong local runners. 3 of which I ran neck and neck with most of the day (Brad Born, Tom Lichty, and Tim Sage). These are 3 real nice guys. It seems like every local running race I do, I am neck and neck with them.Course

This was an Awesome course on a beautiful day. There was 5-8 inches of fresh, uncleared snow, lots of hills, crazy trails, trees to jump over, ropes to climb, flights of stairs to scale. One of the hills without a rope was so steep that we had to bear crawl up, to keep from falling over. Most of the runners were about 2 minutes per mile slower than their normal race time. Tough course. Fun course!

Evaluation of Test 1 Toward Ironman

Priority #1: I did not get injured. Even though I did fall twice on the treacherous trail...
This was validation that my training plan is working so far. I have had limited time to train, but have been doing workouts that maximize the effectiveness of my training time. I feel like I have a lot of training tricks up my sleeve for the upcoming year. I haven't begun to pull them out yet. It is nice to know that I can have decent results without doing any race specific training.

Test 2 Toward Ironman

In 8 days I am doing an indoor 10k Cycling time trial. It will let me know where my cycling fitness is. The course record is 14 min+. Even though bike specific training has been limited, I hope my overall fitness gets me within 02:30 of the course record. We will see.

Feeling Sick

Last night I worked til 11:30 pm at the hospital and was feeling a little off. Today I woke up at about 8:15 and I have a sore throat and that thick/snotty stuff in the back of my throat. My excitement has turned to apprehension about this race. I really wanted an accurate test of my running fitness at this point of the year. I hope the race can still be that. I will probably still do it, but now I am questioning myself.....It is a late start:12:00

Wanna Race?

I am pretty excited about the 15k race tomorrow. It is supposed to be 25 degrees and snowy (10 degree wind chill). Giddy up!

Today's Workout
Bike Trainer

• 50:00 @ 100RPM

Trail Race In My Future

On Saturday I will be doing my first race of the season. It is a 15K (Rock Cut Trail Series) @ Rock Cut State Park. I am excited to see how it goes. The goal will be to run a steady pace and not run so fast that I pull a hammy(seriously). At this point in the year, my fitness is good, but I have not been running the type of speed workouts to peak for a race like this. Normally when I race, there is planning involved to make sure I am rested and fresh the day of the race. This year though, I will only be "peaking" for 1 race - Ironman Wisconsin. I plan on training right through the rest of my races this year. My hope for this race is to place in the top 30 without killing myself. I will be wearing my Garmin Watch, so I will have a summary of how hard I worked after the race. My heart rate will be documented for each step.

Here are some workouts for the last week:

2/14

--Run 3.07M (22:00) on treadmill

2/17

--Run 3.12M (25:00): treadmill hills 3x3:00 @ 6% incline with 2:00 1% incline in between.

--Wide Grip Pullups = 15

--Dips = 23

--Power Clean, Jerk and Push Press = 40x10 dumbells

2/19 (circuit-no rest in between)

1. Jump Rope = 250
2. Wide Grip Pullups = 13
3. Burpees = 15
4. Planks = 1:30
5. Jump Rope = 250
6. Dips = 19
7. Burpees = 15
8. Close Grip Pullups = 13
9. Jump Rope = 250
10. Incline Press = 8 x 65LB
11. Burpees = 15
12. Power Clean, Jerk & Push Press = 6 x 35LB dumbells
13. Jump Rope = 250
14. Shoulder Press = 6 x 40LB dumbells
15. Burpees = 15
16. Close Grip Pullups = 11
17. Jump Rope = 250 (Total Time = 24:00)
18. Treadmill Run = 6:00
19. Eliptical = 6:00

Fat Blaster 16

I do a number of various circuits like the one below. I started doing workouts similar to these in 1995 to spice up my lifting routine and get a challenge. Recently, crossfit and turbulence training among others, have become popular. Also, a number of "no rest" circuits have been inspired from the movie 300 http://www.squidoo.com/Bodyweight500Workout From what I have read, this workout is similar to those types of workouts. I add one little twist though. In between each weight lifting set, I like to do some form of sprint cardio to keep my heart rate sky high. Today my cardio sets were either the Nordic Track Ski machine or burpees. Other times I like to do jump rope, run, or bike. The common theme with my circuit workouts are 1) No rest in between sets 2) Alternate one lifting set with one sprint cardio set 3) All lifting sets must be multi joint, large muscle group exercises.

To put the final cherry on top, I usually run, bike, or do the elliptical for 15min - 1hour. These workouts are a fantastic way to lose fat, increase metabolism, build full body functional strength, enhance cardo-respiratory function, and develop mental toughness.

1. Nordic Track Ski = 4:00


2. Dips = 24


3. Burpees = 15


4. Wide Grip Pullups = 8


5. Nordic Track Ski = 2:00


6. Planks = 1:30


7. Burpees = 15


8. Close Grip Pullups = 12


9. Nordic Track Ski = 2:00


10. Incline Dumbell Press = 66LB x 8


11. Burpees = 15


12. Power Clean, Jerk, Push Press Dumbells = 36LB x 6


13. Nordic Track Ski = 2:00


14. Close Grip Pullups = 11


15. Burpees = 15


16. Standing Shoulder Press = 75LB x 8

Total Circuit Time = 25:00

Then immediately after the circuit

Bike Trainer = 40:00

Quick Brick

Bike Trainer
- 40:00 (Tempo Pace)
Run
- 22:00
- 3.04M

I am not spam!

I have been unable to access my blog for a couple of weeks now because Blogspot somehow mistakenly identified it as "spam". They have corrected their mistake and I am happy to have my blog back.

-5 Degree Half Marathon!

Today IronCraig http://schlawin.blogspot.com and I did a Half Marathon as a training run. This was not acutually a race, we just happened to run 13.1 miles. Wooo, that was chilly. Even though it was -5 degrees, the run went by quickly. Craig and I were chatting the whole time about training ideas, etc., so it distracted us from the fact that there were icicles forming on our eyebrows, eylashes, and face. We took it nice and easy. We had a good time.

Total Run Time = 2:11:00
Total Distance = 13.1M

I am really lucky that Craig is practically my neighbor. The odds of having a guy living a block away, who is as crazy as I am, are pretty slim. The fact that he is a fellow Hawkeye and works at OSF with me, makes it even stranger. He is a big part of why I feel confident enough to do an Ironman this year.
I believe, to achieve ultimate fitness, people need a good mix of training alone, and with workout partners of different abilities. I will post more about this subject at a later date.

Bike Strength Intervals

Trainer Bike

• 50:00 total
• 3 x 6:00 strength intervals (5:00 rest between)

Pull-ups Day 5

• Wide Grip Pullups = 1, rest 10 seconds
• Wide Grip Pullups = 2, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
• Wide Grip Pullups = 4, rest 10 seconds
• Wide Grip Pullups = 5, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
  

191 Pull-ups!!!

I am on day 4 of the pull-up program http://trizack.blogspot.com/2009/01/pull-up-program.html It called for me doing sets of 3 wide grip pull-ups, with 1 minute of rest in between, for as many sets as I could do.
I was hoping to do 15 sets of 3. I kind of went crazy though. After the 15th set, I really got fired up. I was in my basement all alone, pumping my fist, and yelling. I thought, could I do 75 total pull-ups tonight? Then I hit 75 and thought, maybe I can do 100? I passed 100 and thought the end might be near, but I kept on going, one set after another. Pretty soon, 150 was in sight. I think I was pretty much foaming at the mouth by this point. After my 51st set (153 total), I felt a pain on the palm of my right hand. I looked down and a chunk of skin about the size of a quarter was ripped off pretty deep. This was no time to stop now! I found a glove in the other room and put it on, and then kept going. I ended up completing 63 sets of 3. For me, it is pretty cool when a workout can inspire yourself. I am now wondering. Can I do 1,000 pull-ups in a single setting someday? Also, if I do that, will I have any skin left on my hands?

Today's Workout

• Pushups Set 1 = 43
• Pushups Set 2 = 40
• Wide Grip Pullups = 63sets x 3reps + 1set x 2reps (191 total): 60 seconds rest in between each set
• Run = 3.1M (24:00)

The quote on the poster described the way I felt during my workout today. "To acomplish great things we must not only act but also dream; Not only plan, but also believe" Not every workout can be this way. But this is what my "Ironquest" is all about.

Pull-Up Program: Day 3

I didn't have time for a big workout today. I am cramming for a test in Renal tomorrow.
I did complete Day 3 of the pull-up program http://trizack.blogspot.com/2009/01/pull-up-program.html Today's session seemed very easy for me. I actually held back on how many pull-ups I could have done. Holding back was probably the toughest part about the workout. I held back because the program calls for making sure you complete all 9 training sets. I am sure I could have done more, but my muscles need a little bit of recovery time anyway. I can't wait to see what I can do 4 weeks from now.

1. Pushups = 40
2. Wide Grip Pullups = 2, rest 60 seconds
3. Wide Grip Pullups = 2, rest 60 seconds
4. Wide Grip Pullups = 2, rest 60 seconds
5. Close Grip Pullups = 3, rest 60 seconds
6. Close Grip Pullups = 3, rest 60 seconds
7. Close Grip Pullups = 3, rest 60 seconds
8. Wide Grip Pullups = 4, rest 60 seconds
9. Wide Grip Pullups = 4, rest 60 seconds
10. Wide Grip Pullups = 5

*Ab Roller = 10

Circuit Weights Plus Cardio

Today I did another continuous circuit. I came up with the exercises and order before I got to the gym and wrote them down so I would have a reference. When I go to the gym, I always go with a plan. My workout is then more effective and takes less time. Included in this circuit is Day 2 from "The Pullup Program" http://trizack.blogspot.com/2009/01/pull-up-program.html This was definitely a challenging one.
It is important to note that the only rest I took was between the pullup sets as specified below. In between the other exercises, the goal is to take no (or little) rest.

1. Jump Rope = 250
2. Wide Grip Pullups = 1, rest 10 seconds
3. Wide Grip Pullups = 2, rest 10 seconds
4. Wide Grip Pullups = 3, rest 10 seconds
5. Wide Grip Pullups = 4, rest 10 seconds
6. Wide Grip Pullups = 5, rest 10 seconds
7. Wide Grip Pullups = 3, rest 10 seconds
8. Wide Grip Pullups = 2, rest 10 seconds
9. Burpees = 15
10. Swiss Ball Hamstring Curls = 20
11. Jump Rope = 250
12. Planks = 1:30
13. Burpees = 15
14. Close Grip (Tri) Pushups = 20
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Burpees = 15
18. Back Extensions = 10
19. Jump Rope = 250
20. Mountain Climbers = 40
21. Burpees = 15
22. Body Weight Rows = 10
23. Jump Rope = 250
24. Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
25. Burpees = 15
26. Side Dumbell Shoulder Raise = 15LB x 10
27. Jump Rope = 250
28. Elliptical = 10:00

Total Time = 44:15

Leg Strength Plus

Today's Workout

Lift (Legs)

• Squats = 235LB x 12reps, 285 x 3reps
• Front Squats = 120LB x 12reps
• Dead Lift = 70LB (each hand) x 15reps
• 1 legged Calve Ext = body wt x 15

Pull-up Program Day 1: http://trizack.blogspot.com/2009/01/pull-up-program.html

• Wide Grip Pull-ups(5 sets-90sec rest between) = 13,8,6,5,5
• Chin-Ups = 13
• Dips = 26 (instead of pushups)

Cardio

• Burpees = 25
• Run = 28:00 (3.4M)

The Pull-up Program

I read about a pull-up program designed by a Marine to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. The program seems to be a good one, and time permitting, I am going to give it a try. To summarize the program, Mon-Fri it calls for doing hi reps of various pull-up routines. Saturday and Sunday are supposed to be rest days. You can read more details about the program here http://pull-ups-training.com/

Todays Workout

Bike Trainer

• 45:00
• 100RPM

Running Plus

I really do like variety in my workouts. Today, I was scheduled to do a run. I decided to add a couple of different exercises, to make it challenging and keep me interested. In the winter, staying interested and excited about something new seems to be a challenge for most people.

Today's Workout(no rest between)

1. Burpee's = 20
2. Nordic Trac Ski Machine = 5:00
3. Run(Treadmill) = 30:00 --3.98M
4. Nordic Trac Ski Machine = 5:00
5. Burpee's = 20
6. Standing Shoulder Press = 115LB x 7reps
7. Ab Roller = 10
8. Body Weight Rows = 12

***For anyone who hasn't tried a Nordic Trac Ski Machine, they really are a good workout. In my opinion, it is much better than an elliptical machine. My heart rate definitely shoots up a lot quicker on the Nordic Track than the elliptical. It may not be as trendy or comfortable, it just gets the job done.

Bike Trainer

Bike Trainer

• 50:00
• 100RPM

Fat Blaster

I would much rather be outside in the summer. So I thought I would include a pic from a duathlon I did the summer of 07'.

This was my 2nd workout of the day. I needed a little bit of a change of pace and a new challenge. I came up with this series to work the entire body - cardio, strength, interval, etc. It is designed to be hard and painful. It won't make me look like the Incredible Hulk. The Incrdible Hulk is too big to do triathlons. It will help me lose fat, get lean/strong and ripped. My goal here was to push through with good form as fast as possible.

I did 9 different lifting exercises sandwiched between 250 Jump Rope Reps or 15 Burpee/Squat Thrusts. In between each set there was no rest. The idea here was to get the heart rate up and keep it up. At the end of my circuit I did 10 minutes on the elliptical machine.

1. Jump Rope = 250
2. Planks = 2:15
3. Burpee/Squat Thrusts = 15
4. Dips = 15
5. Jump Rope = 250
6. Dumbell Should Press = 45LB x 8
7. Burpee/Squat Thrusts = 15
8. Wide Grip Pullups = 10
9. Jump Rope = 250
10. Incline Dumbell Press = 60LB x 8
11. Burpee/Squat Thrusts = 15
12. Body Weight Rows = 12
13. Jump Rope = 250
14. Tricep Dips = 18
15. Burpee/Squat Thrusts = 15
16. Close Grip Pullups = 12
17. Jump Rope = 250
18. Power Clean, Jerk & Push Press = 40LB x 6
19. Burpee/Squat Thrusts = 15
20. Elliptical Machine = 10:00
    Total Time = 42:30

Morning Run

I am now back to school full time for the semester. My focus for workouts will shift to making the very most out of the limited time I have. An aggressive goal that I have set for myself is to get a minimum of 5 short cardio workouts per week.

Todays Workout

Run

• 22:00
• 2.83M

Lift

• Dips = 26reps x 1set

Bike Trainer

Bike Trainer

• 45:00
• 100+RPM

Lift

• Close Grip Pullups = 16
• Wide Grip Pullups = 11

Fast Food Is Healthy

In most people's busy lives, they don't always have time to cook extremely healthy meals at home. They often resort to quick stops at fast food restaurants like McDonald's, Burger King, or Wendy's. Conventional wisdom says that fast food = junk food, or is not healthy at all. Today, my kids and I had lunch with a friend and her kids. The restaurant of choice was Wendy's. She had the most typical fast food: hamburger, fries, and a pop. She started to complain about how unhealthy fast food is. Many people complain about this and the funny thing is, fast food is not inherently unhealthy. While eating fast food is probably not going to be the perfectly healthy meal, there are healthy choices. Also, the restaurants don't force their customers to "super size it", as in the movie "Super Size Me". People who eat at fast food restaurants have choices about 1) what they eat and 2) what portion size they eat. In fact, a study was done about this very subject at Eastern Illinois University http://www.eiu.edu/~pubaff/headline/2005/1017200590.php In this study, 2 students ate nothing but fast food for 1 month, but ate portions suitable to their body size. The result? Both of them ended up losing weight and lowering their cholesterol.
As my kids and I sat there sharing a large bowl of chili, chicken nuggets, and kid's milks, I knew I was doing nothing to sabotage my kids or my own health.
I do concede that most menu items at fast food restaurants are loaded with sugar and fat. These foods in standard or large portions are very unhealthy and contribute to obesity in America today. However, here are some tips for eating fast food in a healthy way:

1. PORTIONS: don't super size it. Portion size it! Try something like a JR. Whopper(or even 1 full Whopper if you are large) with no fries and a water.
2. NO MAYO: On all sandwiches, ask for them without mayonaise or ranch.
3. NO POP: Order water, it's cheaper too. If you have to get a pop fix, make it diet.
4. GRILLED: When you have a choice, make your chicken grilled, not fried.
5. HAVE IT YOUR WAY: Don't be afraid to special order. Say no cheese, no special sauce, etc.
6. HEALTHY MENU ITEMS: McDonalds has chicken salads, apple dippers, yogurt parfaits, etc. Wendy's has Chili(my personal fav), baked potato, side salads, etc. Every restaurant has healthier choices.

Today's Workout

Lift

• Warmup Dips = 15reps
• Weighted Dips = 50LB x 10reps
• Weighted Dips = 75LB x 3reps
• Incline Dumbell Press = 66LB x 12reps
• Close Grip (Tri) Bench = 135LB x 10reps

Bike (Strength Intervals)

• 52:00 Total Time
• 4 x 6:00 intervals
• -4:00 rest between intervals
• -Biggest Gear
• -59RPM average

Run (Treadmill)

• 24:00
• 3.1M

Bike Trainer Workout

I rode my trainer bike while watching some of the football game tonight.

Bike Trainer

• 1:03:00
• 100+RPM

Leg Strength

I had to run on the treadmill today. I am dreaming of summer though. I thought a nice outdoor picture would be fitting.

Lift

• Squats= 230LB x 12reps, 275 x 4 reps


• Front Squats= 115LB x 12reps


• Dumbell Dead Lifts= 65LB(each hand) x 15reps


• Hamstring Curls= 100LB x 12reps


• One Legged Calf Extensions= body wt x 13reps

Run (treadmill hills)

• 40:00 total time


• 6 x 2:00 @ 7.5% gr & 8:34 pace w/2:00 rest between


• 4.5M total distance