Wow, three years later I find this blog and much has changed. I completed the PhD, the Ironman, and multiple other races.
Perhaps it's time to dust off the 'ole keyboard and start updating my (much less intense) workouts....
This could be...interesting.
Friday, April 12, 2013
Monday, September 28, 2009
September 28, 2009 - Weekend recap and 10K victory!
This past Sunday was a race day. 10k race in Edgewater, MD around the property of the YMCA. The course seemed a bit longer than 10k, maybe from the rain and all the water that covered the tree-lined trails. The race itself was fun, though I didn't hit my goal of under 38:00. My legs felt really heavy during miles 3 and 4 which I think might be from all the swimming I've been doing as of late. Though my time wasn't what I wanted, it was a nice feeling to win a race (even if it was a small event). Congratulations to my roommate Jonathon for finishing the 5k strong and taking second overall in the 5k!
After the race Jonathon and I threw a football around with some kids that participated in the race. We lost by two touchdowns to Colin, William and Marshall who were some of the toughest and fastest 10 year old's I've ever seen! It was a great active cool-down and a good way to spend an hour while waiting for the organizers to put together the results.
After returning home, I ate a brunch of bacon and eggs with toast, and crashed on the couch for an hour. The focus was to get some calories and electrolytes in my system for my 4 PM hockey game in Laurel, MD. It was our season opener, for the Yokels, and we played hard following an early 3-0 deficit, losing 5-4 with 1.5 seconds left in the game. I had a goal and despite the 10K earlier, felt fresh and quick on my skates. It was nice to be back on the ice!
Overall the last few days have been very exciting. The focus this week is my thesis, followed by daily swimming and running. I love Monday's as they reset the clock on training and work, and allow me to focus on what I need to do to finish my PhD and push myself in training for another week.
Recap of Weekend Training/Race:
After the race Jonathon and I threw a football around with some kids that participated in the race. We lost by two touchdowns to Colin, William and Marshall who were some of the toughest and fastest 10 year old's I've ever seen! It was a great active cool-down and a good way to spend an hour while waiting for the organizers to put together the results.
After returning home, I ate a brunch of bacon and eggs with toast, and crashed on the couch for an hour. The focus was to get some calories and electrolytes in my system for my 4 PM hockey game in Laurel, MD. It was our season opener, for the Yokels, and we played hard following an early 3-0 deficit, losing 5-4 with 1.5 seconds left in the game. I had a goal and despite the 10K earlier, felt fresh and quick on my skates. It was nice to be back on the ice!
Overall the last few days have been very exciting. The focus this week is my thesis, followed by daily swimming and running. I love Monday's as they reset the clock on training and work, and allow me to focus on what I need to do to finish my PhD and push myself in training for another week.
Recap of Weekend Training/Race:
- Friday: Morning: light crossfit warmup, swim (~800 meters) PM: Swim (~600 meters)
- Saturday: Rest, 2 hours yard/house work
- Sunday: 10k Race (1st place! 41:30), played football with some 10 year olds, hockey game (lost with 1.5 seconds left- score a goal)
Thursday, September 24, 2009
September 24, 2009 - Active Rest
Today is a rest day on Crossfit.com, but I have decided that for the time being I don't take days off. I use the 'rest days' as a day of either a long run, or active recovery. Today is the latter, active recovery.
The idea is to keep loose, get the blood flowing, but not to overdo it. I spent the morning doing some light body weight exercises, and swam around 800 meters in sets of 50 meter repeats. Big race coming up Sunday and I want to make sure I am at peak mental and physical readiness to give it my best. Starting next week I am going to try to work in a weekly yoga session, and also spend more time on post-workout stretching. With the hours of training going up significantly each week, I have to be sure to remain healthy and injury free.
Workouts from the last few days:
Wednesday, September 23, 2009:
From Crossfit.com:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
My current weight is around 173 lbs, but for good measure I used 185 lbs...
So basically do each exercise to failure, then repeat the circuit. My numbers for each round are below:
Bench: 14, 9, 8, 7, 5
Pull ups: 20, 16, 13, 10, 12
Deadlift: 10, 10, 10, (then went to 135 to work on form), 10, 10
After, I did another 30 or so L-Pull ups, and a set of dips. Finished the day with a pool workout.
Thursday, September 24, 2009:
10 min bike warmup
1000 meter row (3:58)
1 Muscle up, around 50 pull ups, some push ups, abdominal work
800 meters in the pool, some freestyle, some kick board
My plan for Friday-Sunday:
Friday: Crossfit warmup, light swim, light run
Saturday: light run, stride work, long stretch
Sunday: RACE Day, then my first hockey game of the year at 3:00 PM!
Going to be a GREAT weekend :) Happy Thursday everyone!!
The idea is to keep loose, get the blood flowing, but not to overdo it. I spent the morning doing some light body weight exercises, and swam around 800 meters in sets of 50 meter repeats. Big race coming up Sunday and I want to make sure I am at peak mental and physical readiness to give it my best. Starting next week I am going to try to work in a weekly yoga session, and also spend more time on post-workout stretching. With the hours of training going up significantly each week, I have to be sure to remain healthy and injury free.
Workouts from the last few days:
Wednesday, September 23, 2009:
From Crossfit.com:
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
My current weight is around 173 lbs, but for good measure I used 185 lbs...
So basically do each exercise to failure, then repeat the circuit. My numbers for each round are below:
Bench: 14, 9, 8, 7, 5
Pull ups: 20, 16, 13, 10, 12
Deadlift: 10, 10, 10, (then went to 135 to work on form), 10, 10
After, I did another 30 or so L-Pull ups, and a set of dips. Finished the day with a pool workout.
Thursday, September 24, 2009:
10 min bike warmup
1000 meter row (3:58)
1 Muscle up, around 50 pull ups, some push ups, abdominal work
800 meters in the pool, some freestyle, some kick board
My plan for Friday-Sunday:
Friday: Crossfit warmup, light swim, light run
Saturday: light run, stride work, long stretch
Sunday: RACE Day, then my first hockey game of the year at 3:00 PM!
Going to be a GREAT weekend :) Happy Thursday everyone!!
Monday, September 21, 2009
September 22, 2009 - Lift, swim, run, eat, sleep, repeat...
Another couple days of exhaustive training...my energy levels during the workouts are great, but I feel rather tired both mentally and physically the rest of the day. I'm eating very healthy and getting 9-10 hours of sleep at night. I think my body is just getting used to the intensity and duration of the training sessions...
Monday, September 21, 2009:
Swim: 800 meters (400 kickboard, 400 stroke work)
Run: 3.25 mile - 23:30
Tuesday, September 22, 2009:
AM Workout:
Bike Warmup
60 pullups (30 "L")
30 pushups
30 squats
30 lunges
Swim: 1600 meters (800 meters kickboard work, 800 meters freestyle with focus on form not speed)
PM Run: 4.0 miles total run: 0.7 mile warmup, then a hard 2.6 miles at a 6:08 / mile pace, finished with 0.7 mile cool down for a total time of 25:45. Very good run overall and makes me believe I can hit my goal of sub-38:00 / 10k this weekend.
I'm basically swimming and/or running seven days a week. Most days I do both! I am loving the time in the pool and on the pavement, but I really need to start working in some cycling before too long. The major hold back right now is that I don't have a road bike to work on! Hopefully once I can afford that I'll be on the road quite a bit...
Sunday, September 20, 2009
September 20, 2009 - Race Week - 10K On Sunday 9/27/09
Outstanding weekend of training with a very encouraging 12.54 mile run....
Saturday, September 20, 2009:
Crossfit.com WOD with Francis:
Reps: 21, 18, 15, 12, 9, 6, 3
Handstand pushups
L-Pullups (legs out in front while hanging to work core)
Tough, tough workout. I finished in 28 mins which is an OK time. It's 74 reps of each exercise and I could definitely feel the endurance aspect of the workout kicking in on the 3rd set! After, we ran a little to loosen up and get the blood going. I finished with some Endurox R4, a bunch of water, and bison burgers, grilled parsnips and salad.
Sunday, September 20, 2009:
Rest day on Crossfit.com so I used it for my long run. I'll be doing this every Sunday from here on forward.
Run: 12.54 miles on a very hilly course. I finished in 95:10, so that was a 7:34 pace. I ran the last two miles around 6:30 and had a lot left in me, which is very encouraging. My goal for the March 20, 2009 marathon is 3 hours 7 minutes, or a 7:06 mile / 26.2 miles! I think I'm well on my way to hit that goal.
I felt amazing on the run. It was a reminder of why I love running so much. It's just me and the pavement. Stride by stride, breath by breath. Eyes ahead, arms bent, focused. There is no better way to clear your head than heading out for an hour or more. And the best part is that when you finish, you have never felt so alive.
Life is beautiful...
Friday, September 18, 2009
September 18, 2009 - Exhaustion
Tough, tough workouts the last two days. Too tired to think or type. Race next Sunday (10K) so going into this weekend my focus will be on interval training tomorrow (plus WOD and pool time) and a long run on Sunday (no pool time).
Workouts the last three days:
Wednesday, September 16, 2009:
Pool Work:
300 meter kickboard
300 meter freestyle
300 meter breast stroke
Thursday, September 17, 2009:
"Daniel"
For time:
50 Pull-ups (all strict)
400 meter run (Sub'd 500 meter ROW - 1:45)
95 pound Thruster, 21 reps
800 meter run (Sub'd 1000 meter ROW - 3:55)
95 pound Thruster, 21 reps
400 meter run (Sub'd 500 meter ROW - 2:03)
50 Pull-ups (all strict)
Total time: 35:30
After, Jonathon and I swam for 30 minutes or so just doing some kicking and stroke work. A short drive home and it was 23 minutes of interval training- doing 1:30 full sprint, 1 minute off for around 10 reps. This hard interval training when I'm near exhaustion will help me in the last mile of any longer race. It's good to practice maintaining good form when you're beat.
Friday, September 18, 2009 -
7:30 AM - 1 hour swim session with swim coach
9:00 AM - Gym to do Crossfit.com WOD:
Warmup: bike, 30 pullups, 30 pushups, 30 squats
Then:
Modified from the Crossfit.com WOD:
Five rounds for time of:
30 Glute-ham sit-ups (I did incline situps)
25 Back extensions
8 L-Pullups
Total time: 15:01
I finished the day with a few laps in the pool for an active cool down. I realized I overdid it when my whole right leg cramped during a stroke...luckily I was near the wall and let myself rest before calling it a day...sort of.
Tonight I'll take the huskies on a 4 mile run!
Training has intensified with my focus being on the pool. Swim form is key for a 2.4 miles swim, especially considering that I need to come out of the water in less than 90 minutes and with enough energy to push myself on the bike and run. Speaking of cycling, I need to start adding in some bike work very soon.
It's gonna be a long, exhausting road...but it's keeping me focused in lab, training and life.
Have a great weekend :)
Workouts the last three days:
Wednesday, September 16, 2009:
Pool Work:
300 meter kickboard
300 meter freestyle
300 meter breast stroke
Thursday, September 17, 2009:
"Daniel"
For time:
50 Pull-ups (all strict)
400 meter run (Sub'd 500 meter ROW - 1:45)
95 pound Thruster, 21 reps
800 meter run (Sub'd 1000 meter ROW - 3:55)
95 pound Thruster, 21 reps
400 meter run (Sub'd 500 meter ROW - 2:03)
50 Pull-ups (all strict)
Total time: 35:30
After, Jonathon and I swam for 30 minutes or so just doing some kicking and stroke work. A short drive home and it was 23 minutes of interval training- doing 1:30 full sprint, 1 minute off for around 10 reps. This hard interval training when I'm near exhaustion will help me in the last mile of any longer race. It's good to practice maintaining good form when you're beat.
Friday, September 18, 2009 -
7:30 AM - 1 hour swim session with swim coach
9:00 AM - Gym to do Crossfit.com WOD:
Warmup: bike, 30 pullups, 30 pushups, 30 squats
Then:
Modified from the Crossfit.com WOD:
Five rounds for time of:
30 Glute-ham sit-ups (I did incline situps)
25 Back extensions
8 L-Pullups
Total time: 15:01
I finished the day with a few laps in the pool for an active cool down. I realized I overdid it when my whole right leg cramped during a stroke...luckily I was near the wall and let myself rest before calling it a day...sort of.
Tonight I'll take the huskies on a 4 mile run!
Training has intensified with my focus being on the pool. Swim form is key for a 2.4 miles swim, especially considering that I need to come out of the water in less than 90 minutes and with enough energy to push myself on the bike and run. Speaking of cycling, I need to start adding in some bike work very soon.
It's gonna be a long, exhausting road...but it's keeping me focused in lab, training and life.
Have a great weekend :)
Tuesday, September 15, 2009
September 15, 2009 - Pasta!
That's right...PASTA!!!
I am back to eating carbs in the form of whole-wheat pasta, whole-grain bread, and brown/wild rice. Bring on the processed carbs!!! The deicison was made for me in the last few days of training where I have had problems post-training with energy level and some lightheadedness. I have been spending 2-3 hours each day running, swimming, biking and lifting. Expending this amount of energy, in the range of a few thousand calories burned total, requires consumption of a lot of calories and ready-to-burn carbs. While I eat a lot of fruit and veggies, it's just not enough to sustain these high intensity, long-duration workouts. My taste buds definitely welcome novel treats in the diet!
Last night it was a big plate of pasta with a meat sauce I made. I followed dinnner with some almond butter on crackers and a giant glass of whole milk. Absoultely delicious! But, in order to allow myself to eat like this, I have to be working hard both day and night.
Tuesday, September 15, 2009:
5 minute jump rope warmup
Modified Crossfit Warmup
From Crossfit.com:
3x3x3x3x3 - Front Squats
That's 5 sets of max weight for each set front squats. I used the following weights:
135
155
185
185
190 (only two reps)
After, I hit the jump rope for 10 minutes, then did 600 meters of kickboard work in the pool.
I am back to eating carbs in the form of whole-wheat pasta, whole-grain bread, and brown/wild rice. Bring on the processed carbs!!! The deicison was made for me in the last few days of training where I have had problems post-training with energy level and some lightheadedness. I have been spending 2-3 hours each day running, swimming, biking and lifting. Expending this amount of energy, in the range of a few thousand calories burned total, requires consumption of a lot of calories and ready-to-burn carbs. While I eat a lot of fruit and veggies, it's just not enough to sustain these high intensity, long-duration workouts. My taste buds definitely welcome novel treats in the diet!
Last night it was a big plate of pasta with a meat sauce I made. I followed dinnner with some almond butter on crackers and a giant glass of whole milk. Absoultely delicious! But, in order to allow myself to eat like this, I have to be working hard both day and night.
Tuesday, September 15, 2009:
5 minute jump rope warmup
Modified Crossfit Warmup
From Crossfit.com:
3x3x3x3x3 - Front Squats
That's 5 sets of max weight for each set front squats. I used the following weights:
135
155
185
185
190 (only two reps)
After, I hit the jump rope for 10 minutes, then did 600 meters of kickboard work in the pool.
I then drove home and took the huskies on a 4.01 mile run at a very comfortable husky pace (29:03)!
Two good days of training, and importantly, I'm getting my time in the water up to 5-6 days a week. From here on out, this has to be my focus. My form is improving, but I'm no where near where I need to be. I want to do the 2.4 mile swim in under 1:25:00. While this goal is beyond what I have ever been able to do, I feel it is attainable and am confident that if I train hard, eat well, and listen to my swim coach, I will reach it without issue.
Two good days of training, and importantly, I'm getting my time in the water up to 5-6 days a week. From here on out, this has to be my focus. My form is improving, but I'm no where near where I need to be. I want to do the 2.4 mile swim in under 1:25:00. While this goal is beyond what I have ever been able to do, I feel it is attainable and am confident that if I train hard, eat well, and listen to my swim coach, I will reach it without issue.
Spaghetti image from wikipedia commons: http://en.wikipedia.org/wiki/File:Spaghetti.jpg
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