Ironquest

Pay Day Is Tomorrow

2009-09-12T11:31:00.006-05:00

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

2009-09-12T11:24:00.002-05:00

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

2009-09-09T21:40:00.004-05:00

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

2009-05-15T16:48:00.004-05:00

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

2009-05-14T21:13:00.001-05:00

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

2009-05-12T16:17:00.004-05:00

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

2009-05-11T12:26:00.006-05:00

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)

Jump Rope = 250
Wide Grip Pullup = 11
Burpees = 15
Dips = 16
Jump Rope = 250
Close Grip Pullup = 11
Burpees = 15
Planks = 1:00
Jump Rope = 250
Incline Dumpell Press = 65LB x 7
Burpees = 15
Body Weight Rows = 12
Jump Rope = 250
Close Grip Pushups = 16
Burpees = 15
Hang Clean, Front Squat, Push Press = 35LB x 7 (Dumbells)

Total Time = 20:59

Swim Fast without Swim Practice

2009-05-10T15:30:00.005-05:00

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)

400 yds = 6:38 (then 2:00 rest)
400 yds = 6:36 (then 2:00 rest)
400 yds = 6:38 (then 2:00 rest)
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

2009-05-10T15:23:00.003-05:00

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

2009-05-06T15:28:00.003-05:00

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

2009-05-05T19:44:00.005-05:00

(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

2009-05-03T21:24:00.005-05:00

(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

2009-05-02T22:10:00.009-05:00

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

2009-05-01T17:06:00.005-05:00

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

2009-04-27T21:49:00.007-05:00

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.

Transition Duathlon x 1 lap = ???
Transition Duathlon x 2 laps = 1:56
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

2009-04-24T22:12:00.006-05:00

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

1:27
1:28
1:29
1:29
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

2009-04-23T22:22:00.006-05:00

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

2009-04-22T16:50:00.004-05:00

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:

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

Total Bike Distance = 36.5 miles

Fat Blaster Tuesday

2009-04-21T18:11:00.002-05:00

High intensity. No rest in between sets.

Nordic Track = 2:00
Dips = 22
Burpees = 15
Wide Grip Pullup = 11
Nordic Track = 1:30
Plank = 1:30
Burpees = 15
Power Clean, Jerk & Push Press = 95LB x 6
Nordic Track = 1:30
Ab Roller = 10
Burpees = 15
Close Grip Pullup = 12
Nordic Track = 1:30
Dumbell Incline Press = 66LB x 8
Burpees = 15
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

2009-04-20T15:20:00.004-05:00

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

2009-04-19T21:12:00.005-05:00

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!

2009-04-19T21:10:00.001-05:00

4/18: Beautiful day for a run

3.75M
30:00
Sinnissippi Park Route Plus

Enjoying Outdoor Workouts

2009-04-16T22:01:00.002-05:00

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!

2009-04-14T20:39:00.004-05:00

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

2009-04-13T22:48:00.002-05:00

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

Jump Rope = 250
Dips = 21
Jump Rope = 250
Wide Grip Pull ups = 12
Jump Rope = 250
Planks = 1:30
Jump Rope = 250
Close Grip Tricep Pushups = 20
Jump Rope = 250
Ab knee Tuck = 15
Jump Rope = 250
Tricep Push Down = 80LB x 12
Jump Rope = 250
Close Grip Pull up = 13
Jump Rope = 250
Dumbell Incline Press = 65LB x 7
Jump Rope = 250
Dumbell Curls = 35LB x 8
Jump Rope = 250
Dumbell Shoulder Press = 40LB x 8
Jump Rope = 250
Total Time = 36:30

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

Good Friday Run

2009-04-10T13:42:00.004-05:00

{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

2009-04-10T00:40:00.001-05:00

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

Bike Trainer = 40:00

Fat Blaster

2009-04-08T17:12:00.003-05:00

Nordic Track = 2:00
Wide Grip Pullup = 10
Burpees = 15
Squats = 145LB x 10
Nordic Track = 1:30
Dips = 20
Burpees = 15
Power Clean, Jerk & Push Press = 75LB x 8
Nordic Track = 1:30
Close Grip Pullup = 12
Burpees = 15
Barbell Thrusters = 75LB x 10
Nordic Track = 1:30
Planks = 1:00
Burpees = 15
Swiss Ball Hamstring Curls = 15
Total Time = 19:20

**Then immediately after

Bike Trainer = 10:00

Bike Trainer Speed Workout #5

2009-04-07T22:52:00.005-05:00

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

2009-04-03T10:06:00.005-05:00

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:

My running fitness is still ok.

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

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

My joints were screaming at me this morning.

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

It is not smart to crash train for a marathon.

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
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

2009-04-02T17:04:00.002-05:00

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

Nordic Track = 3:00
Dips = 23
Burpees = 15
Wide Grip Pullup = 10
Nordic Track = 1:30
Ab Roller = 10
Burpees = 15
Close Grip Pushup= 16
Nordic Track = 1:30
Power Clean, Jerk & Push Press = 75LB x 8
Burpees = 15
Mountain Climbers = 40
Nordic Track = 1:30
Close Grip Pullup = 12
Burpees = 15
Dumbell Thrusters = 36LB x 12

Total Time = 20:55

Immediately Following Circuit

Bike Trainer = 25:00

Bike Trainer Speed Workout #4

2009-04-01T21:49:00.003-05:00

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!

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)
5 minute maximum effort
5 minute spin easy
5 minute maximum effort
5 minute spin easy
5 minute maximum effort
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

2009-03-28T11:56:00.004-05:00

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.

Nordic Track Ski = 3:00
Wide Grip Pullups = 10
Burpees = 15
Squats = 135LB x 10
Nordic Track Ski = 1:30
Incline Dumbell Press = 66LB x 10
Burpees = 15
Front Squat = 75LB x 10
Nordic Track Ski = 1:30
Close Grip Pullups = 13
Burpees = 15
Dumbell Dead Lift = 66LB x 10
Nordic Track Ski = 1:30
Dips = 16
Burpees = 15
Swiss Ball Hamstring Curls = 15
Nordic Track Ski = 1:30
Shoulder Press = 75LB x 10
Burpees = 15

Total Time = 25:40

Then immediately after Circuit

Run = 20:00(treadmill)

Bike Trainer Workout

2009-03-27T22:29:00.002-05:00

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

2009-03-21T12:47:00.003-05:00

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

2009-03-19T22:26:00.002-05:00

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

2009-03-18T16:47:00.004-05:00

No rest in between sets!

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

Total Time = 24:00

Then immediately after circuit:

Bike Trainer = 25:00

Bike Trainer Workout

2009-03-18T15:40:00.002-05:00

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

Swim Fast without Swim Training

2009-03-16T17:04:00.012-05:00

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)

400 yds = 7:12
400 yds =6:55
400 yds = 6:57
400 yds = 6:56
400 yds = 7:17
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

2009-03-15T14:12:00.001-05:00

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

2009-03-13T08:57:00.008-05:00

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

400 yds = 7:16
400 yds = 7:15
400 yds = 7:20
400 yds = 7:35
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

2009-03-12T21:13:00.004-05:00

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.

Jump Rope = 250
Dips = 23
Jump Rope = 250
Wide Grip Pull ups = 12
Jump Rope = 250
Planks = 1:30
Jump Rope = 250
Close Grip Tri Bench = 135LB x 8
Jump Rope = 250
Ab knee Tuck = 15
Jump Rope = 250
Tricep Push Down = 80LB x 12
Jump Rope = 250
Close Grip Pull up = 13
Jump Rope = 250
Dumbell Incline Press = 65LB x 8
Jump Rope = 250
Dumbell Curls = 35LB x 8
Jump Rope = 250
Dumbell Shoulder Press = 40LB x 8
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

2009-03-10T21:46:00.002-05:00

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.

7 minutes easy spinning - warmup
8 minutes in saddle @ FTP - 150BPM (Now 15 min mark)
2 minutes out of saddle @ FTP - 165BPM
8 minutes in saddle @ FTP - 154BPM (Now 25 min mark)
2 minutes out of saddle @ FTP - 170BPM
8 minutes in saddle @ FTP - 159BPM (Now 35 min mark)
2 minutes out of saddle @ FTP - 172BPM
8 minutes in saddle @ FTP - 165BPM (Now 45 min mark)
2 minutes out of saddle @ FTP - 175BPM
1 minute in saddle @ FTP - 170BPM (Now 48 min mark)
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

2009-03-09T19:29:00.004-05:00

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

2009-03-06T08:11:00.003-06:00

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

2009-03-05T22:18:00.004-06:00

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

10 minutes easy spinning-warmup

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

10 minutes easy spinning

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

10 minutes easy spinning

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

10 minutes easy spinning

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

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

2009-03-04T16:12:00.006-06:00

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

Total Running Time = 42:21

Total Running Distance = 5.11M

Power Up. Weight Down!

Bike Trainer Speed Workout 1

2009-03-03T21:42:00.003-06:00

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

6 min easy spinning-warmup
2 min @ 10% below avg watts for 10k TT
1 min @ 10% above avg watts for 10k TT
2 min @ 10% below avg watts for 10k TT
1 min @ 10% above avg watts for 10k TT
2 min @ 10% below avg watts for 10k TT
1 min @ 10% above avg watts for 10k TT(Now at 15 min mark)
6 min easy spinning
repeat steps 2-7(now at 30 min mark)
6 min easy spinning
repeat steps 2-7(now at 45 min mark)
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

2009-03-02T16:12:00.003-06:00

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.

Jump Rope = 250
Dips = 23
Burpees = 15
Wide Grip Pullups = 10
Jump Rope = 250
Planks = 1:30
Burpees = 15
Close Grip Pullups = 12
Jump Rope = 250
Incline Dumbell Press = 65LB x 8
Burpees = 15
Power Clean, Jerk and Push Press Dumbells = 35LB x 8
Jump Rope = 250
Close Grip Pullups = 10
Burpees = 15
Dumbell Shoulder Press = 40LB x 6
Jump Rope = 250

Total Time = 23:30

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

10K Cycling Time Trial

2009-03-01T13:52:00.006-06:00

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

2009-02-28T06:08:00.005-06:00

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

2009-02-27T20:56:00.004-06:00

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

2009-02-26T22:47:00.002-06:00

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

2009-02-21T19:57:00.007-06:00

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)

171
175
178
179
181
179
184
184
184
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

2009-02-21T08:32:00.004-06:00

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?

2009-02-20T12:09:00.003-06:00

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

2009-02-19T22:39:00.008-06:00

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)

Jump Rope = 250
Wide Grip Pullups = 13
Burpees = 15
Planks = 1:30
Jump Rope = 250
Dips = 19
Burpees = 15
Close Grip Pullups = 13
Jump Rope = 250
Incline Press = 8 x 65LB
Burpees = 15
Power Clean, Jerk & Push Press = 6 x 35LB dumbells
Jump Rope = 250
Shoulder Press = 6 x 40LB dumbells
Burpees = 15
Close Grip Pullups = 11
Jump Rope = 250 (Total Time = 24:00)
Treadmill Run = 6:00
Eliptical = 6:00

Fat Blaster 16

2009-02-13T19:35:00.005-06:00

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.

Nordic Track Ski = 4:00

Dips = 24

Burpees = 15

Wide Grip Pullups = 8

Nordic Track Ski = 2:00

Planks = 1:30

Burpees = 15

Close Grip Pullups = 12

Nordic Track Ski = 2:00

Incline Dumbell Press = 66LB x 8

Burpees = 15

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

Nordic Track Ski = 2:00

Close Grip Pullups = 11

Burpees = 15

Standing Shoulder Press = 75LB x 8

Total Circuit Time = 25:00

Then immediately after the circuit

Bike Trainer = 40:00

Quick Brick

2009-02-12T22:23:00.006-06:00

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

I am not spam!

2009-02-12T22:16:00.003-06:00

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!

2009-01-24T13:01:00.011-06:00

SportScore Half Marathon
Find more Runs in Rockford, Illinois

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

2009-01-23T22:36:00.003-06:00

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!!!

2009-01-22T21:27:00.005-06:00

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

2009-01-21T14:20:00.005-06:00

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.

Pushups = 40
Wide Grip Pullups = 2, rest 60 seconds
Wide Grip Pullups = 2, rest 60 seconds
Wide Grip Pullups = 2, rest 60 seconds
Close Grip Pullups = 3, rest 60 seconds
Close Grip Pullups = 3, rest 60 seconds
Close Grip Pullups = 3, rest 60 seconds
Wide Grip Pullups = 4, rest 60 seconds
Wide Grip Pullups = 4, rest 60 seconds
Wide Grip Pullups = 5

*Ab Roller = 10

Circuit Weights Plus Cardio

2009-01-20T12:18:00.006-06:00

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.

Jump Rope = 250
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
Wide Grip Pullups = 2, rest 10 seconds
Burpees = 15
Swiss Ball Hamstring Curls = 20
Jump Rope = 250
Planks = 1:30
Burpees = 15
Close Grip (Tri) Pushups = 20
Jump Rope = 250
Close Grip Pullups = 12
Burpees = 15
Back Extensions = 10
Jump Rope = 250
Mountain Climbers = 40
Burpees = 15
Body Weight Rows = 10
Jump Rope = 250
Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
Burpees = 15
Side Dumbell Shoulder Raise = 15LB x 10
Jump Rope = 250
Elliptical = 10:00

Total Time = 44:15

Leg Strength Plus

2009-01-19T16:35:00.005-06:00

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

2009-01-19T16:27:00.003-06:00

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/

2009-01-18T06:34:00.000-06:00

Todays Workout

Bike Trainer

45:00
100RPM

Running Plus

2009-01-17T22:55:00.007-06:00

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)

Burpee's = 20
Nordic Trac Ski Machine = 5:00
Run(Treadmill) = 30:00 --3.98M
Nordic Trac Ski Machine = 5:00
Burpee's = 20
Standing Shoulder Press = 115LB x 7reps
Ab Roller = 10
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

2009-01-15T09:56:00.004-06:00

Bike Trainer

50:00
100RPM

Fat Blaster

2009-01-14T22:06:00.006-06:00

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.

Jump Rope = 250
Planks = 2:15
Burpee/Squat Thrusts = 15
Dips = 15
Jump Rope = 250
Dumbell Should Press = 45LB x 8
Burpee/Squat Thrusts = 15
Wide Grip Pullups = 10
Jump Rope = 250
Incline Dumbell Press = 60LB x 8
Burpee/Squat Thrusts = 15
Body Weight Rows = 12
Jump Rope = 250
Tricep Dips = 18
Burpee/Squat Thrusts = 15
Close Grip Pullups = 12
Jump Rope = 250
Power Clean, Jerk & Push Press = 40LB x 6
Burpee/Squat Thrusts = 15
Elliptical Machine = 10:00
Total Time = 42:30

Morning Run

2009-01-14T15:22:00.004-06:00

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

2009-01-11T13:17:00.001-06:00

Bike Trainer

45:00
100+RPM

Lift

Close Grip Pullups = 16
Wide Grip Pullups = 11

Fast Food Is Healthy

2009-01-09T15:10:00.013-06:00

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:

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.
NO MAYO: On all sandwiches, ask for them without mayonaise or ranch.
NO POP: Order water, it's cheaper too. If you have to get a pop fix, make it diet.
GRILLED: When you have a choice, make your chicken grilled, not fried.
HAVE IT YOUR WAY: Don't be afraid to special order. Say no cheese, no special sauce, etc.
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

2009-01-08T20:26:00.004-06:00

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

Bike Trainer

1:03:00
100+RPM

Leg Strength

2009-01-07T14:10:00.009-06:00

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

Bike Trainer Workout

2009-01-05T13:50:00.006-06:00

Bike Trainer

1:45:00
RPM = 100+

Today I watched the Steve Prefontaine movie while riding on my bike trainer. He has always been an inspiration to me. His story is a great one http://www.prefontainerun.com/. I will certainly talk more about him in the future. Let me leave you with one of my favorite quotes from him. "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

Long Run Intervals

2009-01-04T11:06:00.006-06:00

This morning I planned on going for a long run outside. But one step out the door let me know that conditions were way too slick and icy to risk an injury. So I decided to go to the YMCA. The thought of running long on a treadmill did not excite too much, so I thought of a way to spice up the workout. I did 8 (15 min) running segments sandwiched around 1 set of various multi joint lifting exercises. I did not rest at all. I went straight from the run segment, down a couple of flights of stairs to the strength training room and did my lifting set, before returning upstairs for the next running segment. The only time I deviated from this plan was once to quickly change my soaked shirt(I brought an extra one with me to to the treadmill) and once to refill my water bottle. My workout is as follows:

Run = 15:00 (1.68M)
Planks = 2:00
Run = 15:00 (1.70M)
Close Grip Pullups = 16reps
Run = 15:00 (1.70M)
Power Clean, Jerk, and Push Press = 40LB x 8reps
Run = 15:00 (1.68M)
Back Raises = Body Weight x 8reps
Run = 15:00 (1.68M)
Standing Dumbell Shoulder Press = 50LB x 6Reps
Run = 15:00 (1.68M)
Wide Grip Pullups = 10reps
Run = 15:00 (1.68M)
Body Weight Rows = 15reps
Run = 15:00 (1.73M)
Dips = 20reps

-Total Running Time = 2:00:00

-Total Running Distance = 13.53M

-Total Workout Time = 2:22:15

This was an extremely challenging workout for me. Some of the lifting exercises I did were strenuous enough that I was extremely worn out when starting the next running segment. This was by design, not by accident. This workout helped me achieve a number of different training objectives:

Teaching my body how to recover after a hard effort. For example, after doing the pullups, it was really difficult to start running right away. I actually started to recover a little bit during my run.
Build run endurance. 2 hours of running certainly qualifies as a long run at this stage of my training. Even though I broke the run into 8 segments, my body got the benefit of running for the entire time because I did not allow myself enough rest time in between the segments.
Transition Training. In triathlons there are transitions between each phase. These count in the overall time. During this workout, I had 16 transitions where I had to switch gears and quickly refocus on a new task. Teaching my body and mind how to do this has value in triathlon training.
Teaching my body how to use fat as a primary fuel. Most everyone has heard that intervals are excellent for fat loss. Even though this was a much different and longer set of intervals than most, it resulted in fat loss for more than the obvious reasons. I went into this workout with a completely depleted system nutritionally. I carb fasted. When exercising, the two main sources of fuel are glucose and fat. The body naturally wants to burn glucose first - its easier to burn and a better energy source. But, if a persons body is depleted of glucose, there is nothing to burn but fat. As McMillan states, teaching your body how to use fat as fuel is not easy to do, but is important for ultimate results. http://www.mcmillanrunning.com/ If I can teach my body how to efficiently use fat as fuel, when I give it glucose for a race, it will be supercharged.
Mental Toughness. Although this workout was extremely challenging physically, it was just as challenging mentally. I wanted to stop many times. But this feeling just made me more determined to push through to the end. I believe this type of mental toughness can be learned and developed. Workouts like these these are helping me to develop this toughness.

Bike Trainer Strength Intervals

2009-01-03T19:32:00.002-06:00

Bike Trainer

55:00
4 x 5:00 strength
-Biggest Gear
-60 RPM

Morning Run

2009-01-02T19:35:00.003-06:00

Running

20:00
2.5 miles

Lift

Dumbell Shoulder Press = 51LB x 7reps
Standing Shoulder Strt Bar Press= 115LB x 6reps
Lateral Shoulder Raises = 16LB x 15 Reps
Front Shoulder Raises = 16LB x 15Reps

Lose Weight By Watching TV

2009-01-01T14:52:00.014-06:00

It's true! Although the TV part is not what makes you actually lose the weight, it can play an important part in a fitness program. A stationary bike planted in front of a TV is a great fitness tool. Unlike the eliptical trainer or treadmill, your head can stay fairly still so TV viewing is similar to just sitting on the couch. So, anyone who says they don't have time to workout - I have 1 question for you. Do you have time to watch TV? Be honest. The average American watches 28 hours of TV per week! http://www.csun.edu/science/health/docs/tv&health.html That is equivalent to a part time job. It is estimated that by the year 2013, daily hours watching video/TV will match hours of sleep! http://www.srgnet.com/pdf/TV%20Video%20Hours%20to%20Match%20Sleep%20Release%20(June%202008).pdf If the average American would spend 25% of their TV time per week (7 hours) riding the stationary bike, the obesity problem would be almost completely eliminated. And the obesity problem is large. It is estimated that 60 million Americans are obese! http://www.obesityinamerica.org/bythenumbers.html To give you an idea of how much weight Americans could lose per year by this method, let me give you an example: A 185 pound man, biking at a moderate pace for 1 hour, would burn approximately 700 calories http://www.caloriesperhour.com/index_burn.php That is 4900 calories per week. 1 pound of fat = 3500 calories. That 185 pound man would lose 1.4 pounds per week. Over the course of a year, that man would burn 72.8 pounds! Of course the numbers would change a little as his weight changes, but you get my point. There are so many ways to get a workout in if a person makes it a priority and is creative.

Today, Iowa played in the Outback Bowl. I decided I would park my stationary bike trainer in front of the TV and keep it spinning for the entire game. I had a full water bottle and 2 sweat towels within reach. The only time I took a short break was to fill my water bottle up and drain the main vain. My butt is a little sore, but I had a great time. Iowa won and I got a great workout.

Bike Trainer

Riding time = 3:17:00
RPM = 100+

Brick

2008-12-31T14:13:00.005-06:00

One of the bread and butter workouts for a triathlete is the "brick". A brick is doing a combination of bike, then run, then possibly even repeating for a "pile of bricks". This is a way of training your legs and mind to become accustomed to running after biking. For someone who has never done a triathlon before, it can be a little difficult. For someone who is not trained, it can feel a little bit like running on a moving bus. The legs can feel uncoordinated, tight, heavy, and unbalanced.
Even though I am fairly used to the feeling of running following biking, it is always good to reinforce the muscle memory and coordination. Not to mention, it is a killer workout.

Bike Trainer

1:45:00
100 RPM

Run (treadmill)

25:00
3.1 miles

Lift

Dips = 25reps x 1set
Ab Tower Knee Tucks = 15reps x 1set
Close Grip Tri Pushups = 30reps x 1set
Regular Pushups = 40reps x 1set

Workout with the kids

2008-12-30T22:53:00.007-06:00

Today I had my 3 year old boy and 1 1/2 year old girl with me all day long. I promised them that I would take them swimming at the YMCA. So after lunch and naps, we went to the new Y by the Sportscore. I let the "babysitters" at the Y babysit the kids for about 35 minutes while I did a quick workout. Then we went "swim-swim" as my little girl would say. My quick workout was as follows:

Eliptical

30:00

Lift

Wide Grip Pullups = 1 set x 12reps
Ab Wheel = 1 set x 12 reps

Leg Strength

2008-12-29T23:47:00.005-06:00

Run

28:00
3.33 miles

Lift

Squats= 225 x 12reps, 275 x 3 reps
Front Squats= 110 x 12reps
Dumbell Dead Lifts= 61(each hand) x 15reps
Swiss Ball Hamstring Curls= body wt x 25reps
One Legged Calf Extensions= body wt x 14reps
Crunches = x 15

Early Bike Trainer

2008-12-27T22:20:00.002-06:00

Bike Trainer

55:00
105RPM

Lift

Dips = 24 x 1set

Bike Trainer Workout

2008-12-26T14:25:00.004-06:00

The workout today was simple and straight forward. 1) Build bike endurance. 2)Maintain body strength

Bike Trainer

Total Time = 2:00:00

RPM = 100

Warmup Pullups = 10

Close Grip Weighted Pullups(40LB) = 2sets x 6reps

Wide Grip Weighted Pullups(40LB) = 2sets x 3reps

Ab Tower Knee Tucks = 1set x 15reps

9 Mile Hike

2008-12-25T12:47:00.008-06:00

Carrie, Colin, Bri, and I are doing Christmas in the Chicago suburbs. This morning we were at the Tews family house. After a night of Christmas Eve fun, I was going for a little morning walk. Thanks to advice from my wife's Grandma (Thanks Grandma Tews), I hopped on the Illinois Prairie path. The path was not shoveled well, so it was a little rough going. My hiking boots would bust through more than a foot of snow and then I would have to pull them back out. It was a really sunny day today and I was really enjoying myself. Before I knew it I had crossed through Villa Park, Lombard, and was in Glen Ellyn. I had been walking for over an hour, so I decided I better head back. It was a very enjoyable hike. (Special thanks to Steve Perkins http://steveperkins.blogspot.com/ for helping me import this picture of my trek from mapmyrun.com)

Total Time Walking = 2:13:30
Total Distance Walking = 9.29 miles

Planks = 1 x 2:30

Close Tri Pushups = 1 x 30

Regular Pushups = 1 x 40

Snowy Run

2008-12-24T13:53:00.006-06:00

My neighborhood workout partner/Ironman Craig Schlawin went for an hour run with me this morning. We went at a nice and easy pace from our house to the Sinnissippi Trail. It was snowing and very sloppy and slushy the whole way. Though the conditions were bad, we took it easy and enjoyed ourselves.

Bike Trainer

30:00

Run

1:00:00
6.1 miles approx

Jump Rope/Lifting Intervals

2008-12-22T17:07:00.004-06:00

For this workout I did 9 different lifting exercises sandwiched between 250 Jump Rope repetitions. 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 of elliptical.

Jump Rope = 250
Dips = 22
Jump Rope = 250
Dumbell Should Press = 45 x 10
Jump Rope = 250
Body Weight Rows = 12
Jump Rope = 250
Incline Dumbell Press = 60 x 8
Jump Rope = 250
Wide Grip Pullups = 8
Jump Rope = 250
Planks = 1:30
Jump Rope = 250
Tricep Dips = 16
Jump Rope = 250
Close Grip Pullups = 12
Jump Rope = 250
Double Dumbell Curls = 30 x 10
Jump Rope = 250
Elliptical Machine = 10:00

Total Time = 47:30

Early Morning W/ Laura

2008-12-21T21:57:00.004-06:00

6 1/2 hours after the hill repeats were finished, my other sister woke up with me and worked out in my basement. She did the treadmill while I did a quick bike trainer workout.

Bike Trainer

45:00 total

3 x 5:00 strength: biggest gear (64 RPM)

Lift

Close Grip Pullups = 16

Holiday Blizzard Hill Repeats

2008-12-20T23:08:00.005-06:00

My (Young) side of the family had Christmas at my house in Rockford, Illinois today. After opening Christmas presents, my sister Krista and I decided to go for a run outside at about 9:30 PM. It was blizzardy conditions with a windchill of about 0 degrees, which made the idea of a run all the more fun. We ended up running through Sinnissippi Park to the bottum of a twisty hill for a warmup. Sinnissippi has their Festival of Lights Holiday display currently. The pretty lights, passing cars, and blankets of snow coming down took our minds off of the hard hills until halfway up the 3rd one when they tuned off the lights abruptly. All of a sudden the cold felt colder and the legs felt heavier. We finished all 5 planned hills though. It was tough to get our footing when trying to accelerate during the hill repeats.

The hill in Sinnissippi Park is approximately 1 quarter mile from it's base to the top. It winds its way up from HWY 251 to the Golf Course (pictures will of the run will be posted soon).

Run

Total Time = 56:00
Approx Dist = 6.2 miles
Zack's hill times

1:54
1:52
1:51
1:51
1:50

Krista's hill times

2:11
2:09
2:11
2:15
2:14

Importance of Power to Weight Ratio Training

2008-12-19T10:37:00.011-06:00

1 aspect of training as I prepare for Ironman Wisconsin 2009 is improving my power to weight ratio. During Lance Armstrong's run to 7 straight TDF championships, one of the main things that set him apart from his main rivals was his superior power to weight ratio on steep mountain climbs. In other words, his relationship between his maximum sustainable pedaling power output and his body weight was greater than his competitors. That gave him a number of advantages, one being the ability to pull away when gradients of hills increased(http://www.pezcyclingnews.com/?pg=fullstory&id=6121). What can I learn from Lance? How can I increase my own power to weight ratio? The first and easiest way is to lower my body weight. Specifically, I need to be about 167 LBS while retaining all of my leg strength and power by next September. I currently weigh about 178. The other way to improve my ratio is to increase my maximum sustainable pedaling power. This can be acomplished by strength intervals (at varied cadences) while pushing larger gears on my Bike Trainer. Also something I will be doing to increase overall leg strength is lower body strength training. The idea in my mind is to have a combination Schwarzenegger type leg strength while being disgustingly lean. This would make for a nasty combination to combat the hills of Ironman Wisconsin.

To take a step back for a second, I do realize that leg strength alone is useless in an Ironman type of endurance event without the ability to push the pedals for a very long time (IE. endurance). But when combining a very strong power to weight ratio with superior endurance, those are ingredients for a very strong Ironman bike leg. This type of training is inspired by Iowa Wrestling Coach Tom Brands. I want to produce the very best product to race the Ironman in September. In order to do this, I must leave no stone unturned. Tom Brands once described the ideal training peak and mindset for his wrestlers as "Bulletproof". That is the idea I have in mind for my training and condition this September.

With the Idea of power to weight ratio in my head, here was my workout for today:

Lift

Squats= 220 x 12reps
Front Squats= 105 x 12reps
Dumbell Dead Lifts= 56(each hand) x 15reps
Swiss Ball Hamstring Curls= body wt x 25reps
One Legged Calf Extensions= body wt x 12reps

Bike Trainer

1:30:00
100 RPM

2008-12-18T21:45:00.002-06:00

Bike Trainer

55:00
100 RPM

Lift

Wide Grip Pullups = 10 x 1 set

Morning Run

2008-12-17T19:41:00.002-06:00

Run

3.36Miles
25:00

Lift

Dips = 24 x 1 set

Short Workouts

2008-12-16T23:15:00.003-06:00

Not much time for a long workout. Did a couple quick ones.

Bike Trainer

35:00
105 RPMs

Nordic Trac Ski Machine

20:00
2.4 Miles (Approximately)

Weights

Standing Shoulder Press = 115lb x 7
Lateral Shoulder Raises = 16lb x 15
Front Shoulder Raises = 16lb x 15
Ab Tower Knee Tucks = x 15

2008-12-16T02:30:00.003-06:00

Thought I would kick off the new blog by logging in my workout for today (Dec 15 actually).

Bike Trainer Strength: 3 x 5:00

Total Bike Time: 55:00
Pullups Close: 17 x 1 set

Felt pretty good for being 1 day removed from horrible stomach flu.