KMA #5

some pics from Kyles website


Ok I actually look forward to grabbing my ankles and hurting like I just finished a marathon every week in only an hour of working out...today we did the "Dirty dozen" even though I only made it to eight. warmed up on a treadmill and then ramped up to a decent speed and hit the incline to 2. then we ran for about 90 seconds hard and then jumped off and did 12 push ups. back to the treadmill for 90 then the 12 push ups and added s 12 squats with dumbbells and curls. back to the treadmill. then push ups and squats and added scissor kicks....anyway you get the idea. Every rep we would add another exercise and do all of them plus the new one......it started adding up quick.

overall the least set was:

90 seconds treadmill

12 push ups

12 squats with barbell curls

12 scissor kicks with military press dumbbell

12 push ups with barbells pulling them up for core

12 burpees with medicine ball

12 bent over rows

12 box jumps

12 side to side box jumps

OHHHHHHH Was I a hurting unit by the end of that!!!!!!!!!

Bu now the next morning I feel that I had a great workout and I plan to go do swim drills later today. The nice thing was the first two session my HR was about 185 and now I am keeping it at a constant 176....now my Lactate threshold is right there so it is hard do not get me wrong. I was dying by the end of that.

better choices

ok so road trip night two:

ran this morning for 45 minutes before work meetings. nice run. listened to fredcast a podcast about cycling.

then after work I went and swam:

500m warmup

5x100m

5x75m

5x50m

200 cool down


SO now I am hungry and I am in a strange town and yes I could eat out and expense it but the eating out thing makes it hard to eat healthy....so I went over to the super walmart thinking the damn thing is so big there must be a health isle....WRONG!!!!! damn it just had fatty crap, 5 minutes and I was out. went across the road to a Safeway and found a nice little package of goodies, I really wanted to stop at a pizza place by the club as it smelled really good ( well in my head as I drove by,......)

So i got a lean cuisine roasted garlic chicken pizza....pretty good actually and 7g of fat.

supplemented that with some carrot sticks, some fitness water and nuts and energy bars for later and in the morning.

I felt better than getting a high fat pizza like I used to do. I guess if I am working out twice a day I should not ruin all that hard work eh?

ROAD TRIP

So a lot of us have to travel with work and I try and make the best of it.

A few positives:

• all the time i want to workout away from family
• time to focus
• new scenery

Some Challenges:

• away from your kitchen for healthy food
• not your gym ( if any)...( or worse...crappy hotel gym with gear from 1982)
• quality of sleep in strange bed

Well, I am stuck in the middle of cattle country in Pendleton Oregon. I must admit the 4 and a half hour drive was nice to catch up on a bunch of podcasts. Also I asked at the hotel if they knew of anywhere to swim laps since the pool here even though nice is only about 12 feet long. They said that a local health club had a pool and said that guess of the hotel get to workout there for free just show my room key.....BINGO!!!! sweet, I have stayed here a bunch and never asked since they have a pool here and a decent workout room. So that is sweet. I went and did 30 minutes of cardio and then worked on some core for a bit. I will hit the pool in the morning. By going to the local grocery store and buying some real food I passed all the tempting restaurants.

2 more days on the road.........

Solid Saturday

I went to Juniper on Sat and swam for a great workout:

WARM UP 250
Drill 4x100 odds finger tip drill/free by 25 then evens fist/free by 25
MAIN set 2x200 + 2X50 the 200s at Cruise and the 50s at cruise + 5 sec.
stroke count: 4x 50s free golf ( count strokes and seconds and combine and try to lower the total)
WARM DOWN: 200 breathe every 3-5 strokes

This was my first set after my lesson on friday so I was working on some of the issues that Vanessa brought up and it was still fresh in my mind.

Then i went over to the workout room and did 20 minutes on the treadmill at a decent pace increasing incline as I went, Finished with a upper body weight workout.....nice day all around.

now headed out for an 8:30 run with the local running store for a pre Superbowl run not that I actually plan on watching the Superbowl. Jennelle and Isis are going running as well and then i will try and get my long bike ride in during the game.

new book

I almost bought this book on Amazon about 4 times but then out of nowhere my suggestion to my local library to buy it came through and they are getting a copy and they have it reserved for me!!! so after I read it I will do a review, if like his other books should be spot on for reference information.

Swim lesson Friday

Great Swim lesson on Friday with Vanessa. I found I had fixed a few items and had a few more that we worked on. I really am loving the swimming because it is hard. A good analysis Bruce came up with it is like helping out a golf swing.....its complicated and you are never done improving. I set up lessons every other week until the Beaver Freezer and then likely I will go see here at least once a month until Ironman to keep things focused and she can help me build some workouts . All in all I think I swam about 300 yards during the lesson as we were working on technique and discussing aspects of the stroke and trying things so a god recovery day. Today I plan on going to Juniper and working on a longer swim practice of at least 2000 meters and also either a spin class or if it gets sunny a ride outside for an hour or 2.

Training is going great and I think based on getting these two coaches it is keeping me focused the rest of the week on my workout and nutrition. I dropped all of the Holiday chunky and am back to my training weight of 170. Now I need to build of those lungs with more base and lean it out working on core and swim technique and I will call it a great Winter session.

KICK MY ASS #4

Wow another hour of Kyle kicking my ass. Feels so good after and during all of my other workouts. I was redlined today. we did a little strength but mostly cardio and i about passed out again...seriously. I feel great after though so it seems to carry me to the next week. I have to say this is what I needed to jumpstart my year. Bruce did it last year and he could not stop talking about it and he was right. I didn't even wear my heart rate strap today because I know it says 185 5 minutes into the workout and never goes down so what the point???


here is what I remember from the workout ( I was a bit hazy)

treadmill warmup 10 minutes
then every minute treadmill incline up one and speed up
after about 5 minutes did 10 pushupos on instability board, then 10 burpees then 10 scissor squats with a med ball

back to the treadmill still at incline and still going fast. started increasing speed and decreasing incline every minute...5 minutes pass another set of pushups etc added jumps

then went to jumping rope and doing sit squats on a med ball until ( as kyle put it....) our thighs were burning with fire.

then did a exercise where we grabbed a small weighted ball in a squat and the jumped up to touch his hand ( he was standing on a large block)

back to jump rope

mountain climbers while holding onto the instability boards

jump rope

then we did some other stuff but I was quite hazy now ( redline of 185 hr+ for sure)

OH yeah there was a routine on the bike as well and some more treadmill laps as fast as we could go for 3 minutes

ended with lots of ab work in the mat

Here is a link about the coach I use Kyle Will......also a good guy.

Super swim

Had a great swim workout yesterday, did :

300m warmup
4x100 fingertip drag drill for 100 then next 100 split between crawl and fist frill then back to fingertip drag
2x200m main cruise set
cool down 100 breathe every 5th stroke

then I had to go run an errand so was out of time but good Quality workout I felt. total meters were 1200 meters. i am working up to a 2000 minimum for workouts. Bruce keeps telling me to join masters and he id likely right but my schedule while flexible does not always work for that. I had set up some more lessons with Vanessa for Feb and March.


I have signed up for the first race of the year at my Alma mater: THE BEAVER FREEZER of GYGO fame.

Also fundraising on the polar plunge is going along well!!

BRICK

nice brick workout yesterday, did 60 minutes on the bike trainer and then ran outside for 20 minutes in the feezing fog.


Also half way to my fundraising goal for the POLAR PLUNGE!!!!!

WATER WATER WATER

Spent a solid 30 minutes doing swim drills on Monday and they feel pretty good. I think I actually felt the "downhill swimming effect" that Total Immersion touches on as well as I noted in my recent DARTFISH analisys by Vanessa. So I tried to do 100 m repeats thikng about just one aspect of the stroke on each 100. First 100 hand entry, second 100, head roll, 3rd etc etc etc. You get the idea. It is freezing out this morning ( about 21 degrees but also foggy). If it warms up a bit , or at least the fog lifts I am planning an outside ride of an hour or so with a Brick run attached.

In 4 weeks I am planning on doing the Polar Plunge here in Bend. Good cause and me jumpig in to an icy body of water at night...how much better could it get.

Links for info:

My fundraining site

event info

Cold and sunny

Well plans changed, Rob had some other items he had to attend to so no go on the bike ride but i feel good because I did not bag out on my plan in two ways. First My wife really wanted to east at Pilot Butte burgers as a last hurrah before she started her 2007 training for a few marathons. She had done almost nothing since the last Portland Marathon which is good in a certain way as i did not want her to get burned out. So we went and I told her I would hold her to Monday being day 1 of her program and she agreed. I on the other hand in into my program so I had a .........cup of coffee while everyone else had greasy ( yummy) burgers the size of your head since I had a bike ride to do that afternoon. I went out a few hours later and instead of plan A) spinning with Rob inside or plan B) going to the fitness center and doing a spin class I opted for plan C) go outside and brave the cold. It was great, I had just the right gear on and stayed warm and spun for 1 hour and 45 minutes listening to the lactate threshold testing at trivantage that Brett Did. I spun at 135 BPM which is way into my zone 1 the whole time keeping the cadence up. averaged about 16 MPH. Wearing my HR monitor was smart to make me go easier since it is a base ride.

My zones are ( based on a lactate threshold blood draw like Brett did at a lab)

zone 1 125-150
zone2 150-174
zone 3 175-180
zone 4 181-195

all in all a very productive weekend and today is skill drills at the pool.

big day

So since I had KMA on Thursdays and that seems to be the schedule I have moved my off day to Friday. That way I can get more work done at the office...important...NOT!! So Saturday morning I did a Fit TV show that Incorporated cardio and weights and that was not bad to start the day off. Not real hard but about 45 minutes. nice to loosen up after the hard Thursday and then rest Friday.

Later I went to the Pool and swam for 30 minutes doing drills and really working on form, went pretty decent and got in about 1000 meters ( I lost track after about 600) still hard for me to do more that 1000, not that I am physically done I am just BORED!!!! I need an underwater Mp3 player or something. I got so zoned out on one lap that I hit the other side of the pool with my hand and jammed my finger,,,,,LOSER. I think the lifeguards are watching me extra close.

but then I went straight from the pool to the new fitness center at the other side of the building and it is very nice with all new equipment. I hit the treadmill for 20 hard minutes ( new wide precor with nice incline feature to 9....) I did semi hard pace and every minute jacked up the incline a notch and then brought it back down. SO i am jamming out with my Ipod shuffle and looking out the window since they all face outside into a park which is nice. I notice two ladies looking at the treadmill next to mine and she is showing her friend how to use it. they are kind of close together as you can see in the pic ( a great pic from their site of old people walking really slow on them, not that I am against that it just seemed low fitness to me for all the killer new equipment for a promo but that's me) and then BAM!! i fee l my treadmill bounce and look back and she is shooting off the back of mine like a bad commercial. she had stepped back with a foot onto mine which was cranking and woosh she went.......I asked if she was OK as she was getting off the floor and she was but then I laughed so hard inside i got an extra stomach workout.

I then did some core and rode my bike about 6 miles home ( wife dropped me off on the way to the store) , it was 22 degrees out which is why i did the treadmill for a change as i would rather run outside.....then i realized I had done a mini tri today. not really planning it that way but I guess i swam, ran and biked.


Today I plan on hooking up with Rob and spinning for a few hours at a easy zone 2 pace to get in some time. I read that time on the trainer is like 1.5 on the road so equivalent to a ride of about 3 hours outside. much rather be outside but 3 hours in 22 degrees???? uh no. 30 minutes or so no worries I have warm gear but after that not enjoyable so We will rent a movie or something.

KMA #3

another brutal hour with trainer Kyle Will, i will tell you that I know what the rubberized surface on the floor of the gym looks like up close.......Bruce and I both grabbed our ankles a few times during the workout. I ended up going and buying a BOSU ball on Kyles recommendation for my home gym...As you can see difficult to get home on a motorcycle but I managed.

did treadmill at 10% incline intervals, did lung squats with dumbbells at our sides and did shoulder flys at each lunge, did push ups with one arm on the bosu ball upside down and then lift the non bosu ball hand up in the air ( this was at the end of the workout and i was kissing dirt) all I know again is that my heart rate got to 185 and pretty much stayed there for an hour. we ended with out 300 sit ups in various variations........he is killing me!!!! In a good Way!. Thank god i am paying him for this or I would have told him to &%$#^ off after about 20 minutes but not the case as I asked for it and about an hour later I want it again!!!!

NUUN

So after reading the Core performance book by Mark Verstegan I am really trying to stay hydrated properly. Awhile back Brett from triscoop introduced me to NUUN. These tabs that you drop into water and they became slightly flavored water with some needed electrolytes but not too much and no sugar. They really keep me going. I find myself drinking them at work, after and during workouts etc. They were hard to find in my area ( you can get them online) and they last a long time and come in this super cool tube for dropping in a gym bag, messenger bag, desk drawer stocking stiffer etc etc.

So I contacted the company and told them about Ironman Canada and a bunch of other stuff I was doing and after some discussion they set me up with a package sponsorship!!!! How cool is that. They sent me a nice box of goodies that i will be sporting with pride. ( I like the tag on the hat that shows the kid pulling the visor from the wash likes its a prize) I have been turning on friends by just giving them a tube and that seems to be the hook. I would not sport the stuff it I did not actually use it....like CYTOMAX.....NOPE cannot stand that stuff, tastes bad to me and too grainy. i have Friends that like it but I sure do not. personal tastes I guess.

try a tube, they are like $6 a tube but have 12 tabs and I use 1 tab per nalgene bottle so they last me about a week and a half a tube. for the price of two Starbuck coffees ( which I try and avoid due to cost and piss poor flavor in coffee) you get a ton of hydration. The biggest sell to me was not messing around with powders that are ok if you are in a kitchen...........bu i do not workout in my kitchen.

swim click

todays swim kind of clicked, the drills my coach Vanessa gave me really helped...I think I am doing it much better....I need her again to see if it is just in my mind.

Tomorrow is KMA day with trainer Kyle.....I am lookimg forward to the pain!!!!!!!!!!!!

So We have no snow and Brett has Ice in Texas????????? Here is a pic of my Sis in law Melissa in Texas who is there to rock climb and she gets more snow than I got in Utah???? What up with that???????

Tuesday RUn

so rode the bike to and from work yesterday ( as usual) getting me my easy 60 minutes of spin time everyday and added a 50 minute run at lunch. nice enough out that I ran in shorts and t-shirt, granted it was probably only 45-50 degrees but it felt hot to me. listened to another fun podcast that is from another triscoop crew 2intrasit . great show by Liz and Cara a couple of friends in Texas ( and now northeast) that have great energy and laugh a lot which makes me smile at some of their random thoughts as I am running.

this morning i am off to the pool for workout drills and then I will hit the gym for some core ( light because I have another KMA session on Thursday)

Have a few road trips coming up for work and will have to mix in some different workouts but then again sometimes that is good to mix it up right?

Great Monday

swam for about 40 minutes using the new drills hat I learned in the dartfish analysis. It is harder now!!! Bruce commented to me that it is like getting a golf swing analysis and you have so much to think about now it is like going backwards before going forwards. I agree. I do feel I did a little beet with hand position getting a little better full pull.....need more lessons. rode for about 1 hour and 20 minutes. got an hour in before I picked up Jennelle and then a nice 20 minute with a 50 Pound trailer going up hill. today is run day ( on top of usual bike commute to work).


Here are a few more pics from my ski outing last week.

great movie

great movie, I watched this for the second time last night during "family movie night" The triplets of Belleville. Animated film that has almost no dialog so is a great international film. lots of cycling and really funny. one to watch on a trainer for sure. even non cyclist family members will enjoy. there is one scene where they (The bad guy) shoots a cyclist so that part not so great for kids but it is not graphic just suggested but still......

highly recommended.

kicking my own ass

so used my new home gym today and watched a great workout on Fit TV, not sure how long this channel has been around but it is great, it is an offshoot of Discovery Channel. I did a workout with Cathe Friedrich. using a lot of weights and doing squats and lower back work and dumbbell curls. Since you control the weights you can make the workout pretty hard. The nice thing is I have a DVR in that room so I can skip the commericals and also pause the show if I need to change weights to heavier or lighter. I was going to swim today but I think I will do it on Monday and get back into my M/W/F swim routine since it is a nice break during the workday and I always feel fresher afterwords for part two of a workday. Plan is to warm up with 200 m then do 100 meters of a drill then do 200 m then 100 meters of a drill then anotehr 200m giving me 800 meters, doing that for the next few months and working on form will be key.

worked

between the hard session on Friday and a swim lesson on Friday and riding the bike another 2 hours feel pretty worked coming off my "active" vacation. I think today as a 100% down day where I will organize the house and get some work done.

Friday had the Dartfish session with Vanessa and she showed Bruce and I our swim video and WOW WOW WOW I have some large items to work on. but then again that is what I paid her for. She gave us each personalized worksheets, color vid caps with comments and a dvd with analysis. great stuff and then we followed up with a short swim lesson to go over the drills. The plan at this time is to do a swim lesson every 2 -3 weeks for the next 2- 3 months as well. I will try and get some of the video and pics on the blog this weekend.

got my ass kicked again!!!

round two......all I know was tat I spent an hour today looking at the floor trying to catch my breath, HR monitor was above 175 for about 40 minutes. The trainer kept throwing CORE workouts that I had never even though of.....throw a medicine ball against a wall ...catch it and then put on ground doing a squat, run up stairs with a 20 pound bag of sand over your head, stand on a balance ball and run in place swinging arms like you would run but with 10 pound weights in each hand...Go Go Go.....I was smarter and brought some Gatorade and had a better meal before the workout but still doubt I will be able to do one sit up in the morning......It hurts so good. I dread it but then feel fulfilled that I did it each time. Money well spent. Bruce and I agree that without a trainer there is no way we would go that hard...zero chance. like you wold not ride your bike at threshold for 2 hours but in a race.....sure.......by yourself....fugetaboutit!!!!!!!!

Where is Waldo??? I mean Drew

I have been in Utah for the last week, skiing in the wasatch with My brother Adam, Rob and Ford.....big mountains. climbed them all, in one shot you can see a helicopter dropping off some clients in the backcountry for $2000 a load, we did it on jelly bellys and a sandwich...pick your poison. more to come....good workout and Tomorrow will be Kick my ass session two.

ass kicked part two

ok so here was how the hour workout went,,,,,warm up on the treadmill/ bike, of course I had already bike commuted that morning and dropped off my daughter in the kid trailer and bikes to the workout....then we started with 25 push ups, 25 large hops up on to a big block, 25 of something where you take a huge medicine ball and lift it over your head and then drop it and kick back and then kick forward then lift it over your head again. Take two dumbbells and place them on the ground and in the push up position do pulls to your chest while keeping stable on the other one.

break.....no go hit the treadmill at a 10% incline where Bruce does the same set.

25 clean with 45 pound bar, sit on Bosu ball ( see pic) with legs off the floor ( i touched my heel almost every rep) and do military shoulder press 25 times. Wow you can feel that in the core.
flip it over and do dumbbell curls 25 times to the bottom and then lift up and do a curl all while balancing. do 25 1 leg squats holding a large medicine ball......Now at this stage I am worked and can barely do these and I actually stop and set the ball down and feel like I may pass out. Kyle the trainer looks at me and says "are you doing okay?" I answer yes even though I should say no and he says "just do not puke in the gym, that's my only rule....ok 10 more"

break?.....no back to the bike and spin while Bruce does his set.

The spin helps get my HR down from about 179 to a reasonable 155. We then do a series of ab workouts on a mat that include 90 crunches, 30 reverse crunches, 50 bicycle crunches, medicine ball twists, medicine ball lift and side lifts.....done


So I will be subjecting myself to this 1 time a week for the next 8 weeks......OHHHHHHH

ass kicked

Had my first sesssion to day with Kyle Will who is a personal trainer here in town, he is mostly a runner ( ran Boston) and knows his stuff. Bruce used him last year with great success and this year we are training with him together 1 day a week. We did Core and all body workouts and I honestly almost passed out in the middle it was so hard. ILOVE IT!! I will get some shot of his studio that is pretty high tech. Will update wth more detail manana.

also check out the great new podcast up by my buddy Jetpack here. see show number 26 that i did some audio for.

SWIM BIKE SKI

ME


ROB

I wish ski was the third of the three but alas no. spun on the bike a few hours here and there, ran for a solid 60 minutes in the cold on Sat and it really wore me down ( trail run), felt like a real workout, I got a MOXI set up in the gym so I could record workouts and shows for working out and sitting on the trainer. pretty sweet to have HDTV sitting in front of the trainer I must say. rode for 1 hour last night ( easy after a long day of snowmobiling/backcountry skiing) and it went by easy. I also read that the time on the trainer is worth 1.5 in the real world so I guess it would be like I did a 90 minute ride. today EASY EASY recovery swim ( I already rode the 6 miles into work at slacker pace listening to Zen and the art of triathlon on the Ipod shuffle. ) nothing on Tuesday and then big Core workout which will be part of the series with trainer starting the two month series. Then Thursday leaving for Utah to ski for a week.......good times.

NO DUH!!!

Thought of Coach Adam when i saw this pic I took in NYC a few years ago ( did not know coach Adam then but I know he would see the NY humor in it)

back to work

back to work yesterday after being off for a few weeks. It was a good two weeks as I did workout and ski and spend time with the family, nice mix. Now I am in full swing. I have my first core training/strength training session on Wed with trainer Kyle Will. I will train with him once a week for 2 months to build core strength. Last year Bruce did this and it really made a difference. I went to one of the workouts with him and ran on one of Kyles treadmills ( kick ass facility...i will take some pics) while Bruce did the workout, I was glad I was running 6 miles on a treadmill vs. what he had to do...so this year I will suffer as well.

Still waiting for the Dartfish analysis but she should have it soon....will keep you posted. Today i will run and then on Sunday going backcountry skiing in the morning and then hit the trainer for an easy hour in the gym.

pic I took with the cell phone from the top of a secret hill we ski on the other morning at about 6:30 AM

1 hour easy spin

got and and went to the pool at 5:30....damn thing was closed for an open house later that day....so no swim threw my whole day off. later did a indoor trainer ride with rob watching one of his birthday gifts of some DVDs of last years classics. good quality stuff and no commercials. rode for 1 hour at about 135 HR, easy stuff but I am in base. I will go swim in the morning though and then looks like we are taking the munchkins out on snowmobiles. I need to spice up this blog, looking back pretty factual and boring.

Note to self

Note to self: too many of these make your new years day slower and throws training off by 1 day

good snow day near Tumalo

off season cross training...good day of skiing some trees about 15 minutes from my house, heading to Utah in about 2 weeks so need to get in a bunch of days

back in the game

Wow what a difference to feel human again. I hate getting sick. Last night it the bike trainer in the new home gym for about 45 minutes. Wife said it was a little loud ( using the magnetic trainer and reverberating sound off the wood floors) I need to try Robs cyclops liquid trainer and see if really that much quieter and if so may need to invest in one.

Went to the pool this morning at 5:45 and swam about 20 minutes. still feel a bit sluggish in the pool though. I am rally looking forward to seeing the dartfish analysis to help me out and start a more structured swim workout. At that hour in the pool was a swim team, a early morning group but still 3 empty lanes so that was something to note as I may do the workouts in the morning and then go to work to fit them in.......we shall see.

RIDING GIANTS DVD

I am not a surfer ( live in the mountains) but seem to know a lot of surfers here that ski in the winter and surf in the summer. I came across this documentary and watched it today...Very Good, a documentary that is well done and tells some history, shows some personality and shows the struggles of athletes trying to attain the impossible ( sound familiar?) i would Say this would be a great film o watch on the trainer this winter. Highly recommend.

elf time

http://www.elfyourself.com/?userid=b4f2e3160408fb14baff5b5G06122706

Alive!!!!

Well I have finally broken the 2 week long illness. Over the holiday back country skied twice, ice skated with my daughter and went dog sledding ( all to be seen on Youtube later today and posted here!!!

Got a great back country skiing backpack for Christmas to help with the uphill/downhill workouts and I think I may even get to use my workout room today as feeling well.

Dart fish part one

After almost 2 weeks of not working out due to this crud I got in the pool and did part one of the dartfish analysis yesterday morning. The best part was after a few laps of being filmed Bruce turns to me and says " you may want to wipe the snot off your face now.....I was congested. I do not think that will affect my form though and felt like I was swimming like I normally do. She had a digital video camera on a stick that she put underwater that had another lens underwater and she would walk along the edge of the pool as we swam and would get a side view of us swimming and entire lap, she then did a front shot, a back shot and overhead shot....pretty much got us covered. The real key is the post edit and analysis. Should be about a week and then I will try and get some posted here. She said we had some stuff to work on and that she would show us in the video and then do a follow up lesson. Having only been swimming for 1 year I bet I have TON to work on. But anything that will help me over the 2.4 mile swim is priceless.

Ironman Canada 2006 Part 5 of 5

Ironman Canada 2006 Part 2 of 5

Ironman Canada 2006 Part 1 of 5

OHHHHHHHHH Goosebumps

funky

still at the tail end of feeling crunky funky. I guess the doc said the best thing was to lay low so I am doing what I am told because holidays are coming up with time off and I really want to go skiing a bunch. Doing the dartfish video on Friday it looks like so I will ask her for some raw footage as well to post here. We are thinking of doing a few laps regular and then a few with the wetsuit on as they may have different issues??? We shall see. Got the treadmill ( a pro form that folds up so does not really take much space...garage sale $20 for a $1500 treadmill :) ) and it looks great. I am ready to use the damn gym if I would just feel better......

new Home gym space

Pretty much done other than running some cables in the wall and getting the treadmill in from the garage. The wood turned out great and the television is a big addition, I went big so if we ever want to use it in a bedroom or as a second tele sometime.... Just got 13 inched of snow in the mountains here so even though I like to ride in the snow not for hours so will bring the spin bike in too. Still a little under the weather. Actually stayed home from work today which is the first time I have done that in about three years but need to get healthy as I have things to do...

under the weather and in the weather

So I rode the bike in to work this morning in the weather, a little warm and raining the while way. stayed dry with my trusty fender that clamps on my seat post and my nice CRAFT rain jacket, a wise investment. So stayed warm and dry. But a little sore throat and a little tired. been a crud running around the office so taking it easy. Got the Gym started last night, put up the new flat screen to watch FIT TV on while I spin or do weights. I should finish putting it together tonight and will post pics.

great weekend

Jennelle had her first running race on Sat during the Christmas parade and she had a blast. They gave them numbers and everything which really made her fell like it was real...well I guess 4 city blocks is real to a 5 year old. She was middle of the pack and started with a smile and ended with a smile so I was all smiles. They gave them a water bottle at the end and some hot chocolate. great day.

Then Rob and I went to Hoo doo to ski. I have lived here for about 13 years and never skied there because I live so close to Mt. bachelor it really never made sense but we decided to try it. It was fun, smaller mountain but no lift lines and good amenities.

Here are also some shots from some early morning climbing of Bachelor from a week ago or so.

Friday

Lets see...hmmmmmm? Friday, end of the week but I hit it well, Lifted weights this morning, rode my bike to work,went to the pool and swam at lunch and then I will ride home......its been a good day.

This weekend I think a day off on Saturday as my daughter runs in a kids race with Santa ( the real one!!!!!) and then Sunday going skiing. I will try and do a video and see if I can imbed it here as a test.

Milk, it does a body good

I have been loving these little portable chocolate milks. They are organic and need zero refigeration so awesome for the gym bag and cheap at Costco by the case. Tons of stories and reports about chocolate milk being IT for a postworkout drink. I took one on my bike ride the other day in a jersey pocket even then when it was empty flattened it and threw it away later. Good stuff

New mags finnally arrived for my new subscription

i opted for a subscription when I paid for IM Canada at a reduced rate...I figured whats another $30 after spending $600 to enter a stinking race......I will let you know if any article hits my fancy.

Took The ferrari out

Well the Ferrari of bikes, the roads were clear and the weather was sunny and warm ( relative;y speaking for Winter as it was about 40 degrees out) Bruce conned me into going which was not real hard. We spun at conversation pace for about 1 hour and 44 minutes. My HR was about 130-150 most of the time, a pace i felt i could ride forever in. I had been riding the cyclocross bike with the beefy studded tires so to take the fast bike with the skinny tires was like a dream. There is still some crap on the road from sanding for snow but the tires on there are my tires from last season so no worries. I does help to be sponsored by a bike shop for replacing tires etc every year.

Took out the last of the carpet staples this morning as the crew arrives this morning to install the wood floors and the new Home gym will take shape. Should be up and running in 1 week, Free weights, bike spinning, treadmill, flat screen TV. All in the comfort of my home. a much better use of an office that we never used.

dartfish

Ok i am throwing down the big money and getting a swim analisys in a few weeks here in town. found a girl who does this through a program called dartfish. It is underwater and on top and does analisys of your stroke and becomes an audio visual training tool. i always think I am doing the right thing but I am visual and cannot see what i am doing so this should really help me. Being a newer swimmer i hope can fix some behinner errors that I am sure I am making. Bruce who is training for Exterra is doing it with me as with the core training we start in January with a coach. This stuff is expensive!!! I am jeoulos of all my buddys that are the race athlete tea that get all this stuff for free, If anything I think the programs keep you invested in what you are doing. I will see if I can get part of the swim video on YOUTUBE and post here?? Even though it is the middle of Winter Bruce and I are going cycling today as it is sunny and the roads are clear: ( above freezing).

Wood floors go in tomorrow and the home gym starts to take shape....Excited.

Training Rocky Style

I trained today buy dragging a Christmas tree through three feet of snow over a hill and though the woods. But then when I got to the tailgate party I drank a lot of hot Toddy so I guess I evened out. working on pulling staples out of the floor after pulling the carpet. we are putting wood floors in a few more rooms ( our main room has it) and changing the den to a full time gym....ohhhhhhh I am excited. going out this week to pick out a flat screen TV for the workout room.

good stuff

You know when i get up at 5 am...it sucks, I am tired even after going to bed early....but then after a cup of coffee it sucks less, then I drove to the mountain to ski this morning and it was 19 degrees out and windy and nobody wanted to join me this morning and it sucked again....but I slipped on the ipod listened to a great episode of Simply Stu on my climb up the mountain and it sucked less. I got to the top and took the skins off my skis and it was JOY!!!!! skiing at 6 in the morning with a headlamp on a workday...a "mini adventure"...I LOVE IT!!!!!! Damn all those fools who do not live life to the fullest. The rest of the day O felt like I cheated,,,,SWEETNESS!!!!!

pic above is near my brothers house in Utah, he took it at 6 am on his dawn partol...we think alike....We skied that peak in the distance last year..headed back in Jan.

bummed

I got all suited up to take the bike out in 4 inches if fresh Snow....Stoked.....It was dark, it was clod, it was snowy....then my wife says she is sick today so I need to take the car so I can take munchkin to school...Damn...I WANTED TO SUFFER!!!!!!!!

SNOWSNOWSNOWSNOWSNOW

I love the white stuff...and I am not talking Wonder bread!!!! I am all set to head out on another adventure filled commute to work on my cyclocross bike with studded snow tires....In case you never saw it I will post some pics of the bike and my commute tomorrow.

Thanksgiving

Great weekend with the family, got in one run and a workout that consisted of treadmill, stairclimber and freeweights and my little brothers job place ( Sheriff dept.) then proceeded to eat and drink and be merry. Did not sweat it as it is a holiday and back on course Monday. This morning went up the cindercone climb on the backcountry skis ( although not really backcountry today as in a ski resort area but little thin to ski in the trees yet) with Marsha, Chuck, rob and I. Did 3 laps, I am not sure of the gain but I think all together maybe about 1500 feet???. Good snow. Hit the pool manana.


Happy Thanksgiving to all

off and running

I have an excel spreadsheet that is a copy of the joe Friel workout plan for the year and I plan on sticking to it, My goal is to keep it up to date. I am also emailing my workout plan for each week to my three or four local training partners who will keep me on task so if I am supposed to go slow they will remind me and if I am supposed to go hard the will remind me...you get the idea. I would post it on here but need to figure out how. Today I will swim and do weights before heading over the pass for Thanksgiving. Have a great holiday all.