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:

• 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)

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!!

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...

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...

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 :)

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 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.

Spaghetti image from wikipedia commons: http://en.wikipedia.org/wiki/File:Spaghetti.jpg

September 14, 2009 - "never flustered..."

"To live each day as though one's last, never flustered, never apathetic, never attitudinizing - here is perfection of character." - Marcus Aurelius

I used to dread Monday's. The weekends were always filled with tons of food and wine, partying with friends and during football season, tons of nachos, beer and wings from 1 pm - 10 pm on Sundays! Monday's meant that it was all over (minus a few beers and a burger for Monday Night Football!). But now, Monday's are another intense day of training and working on my thesis. I not only don't dread them, I welcome them with open arms. Today was a perfect Monday.

Around 7 AM - Wake
Husky play time
Eggs/Bacon (share bacon with Huskies)
Gym for 2 hours (workouts below)
Go to Lab
Lunch (Salad with tuna, eggs, beets, olive oil)
Snack (banana)
Snack (apple and almonds/cashews/walnuts)
Coffee
Leave lab at 6:45 PM
Home for run
Dinner (grilled veggies/meat, chicken, salad)
Read, Work on blog, Play with Huskies
Lights out...11:30 PM.
Up at 6:30 AM to do it all over again.

A very balanced day- training, lab work, healthy eating, time with friends, husky time, and more...Life is good.

Workouts:
Saturday, September 12, 2009 - 34 minute trail run with my friend Kevin and the huskies. Very steep hills throughout, lots of fun obstacles, great run.

Sunday - Rest day

Monday, September 14, 2009:
Crossfit.com workouts:

"Diane"
21-15-9 reps of:
225 pound Deadlift (I used 185 lbs)
Handstand push-ups

My total time for Diane: 14:55

I also did:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders (Did Row instead, 500, 400, 300, 200, 100 meters)
Sit-ups

Total time for Annie: 13:20

I finished with around 60 pullups, 30 dips, 30 pushups, and a nice stretch before and after. For an active cooldown, Jonathon and I hit the pool for about 20 minutes or so. I plan on being in the water a minimum of 5 days a week from here forward, since it's my weakest event.

When I got home from lab I felt like going for a run. So I did a 4.28 mile run at a strong, but comfortable pace of 28:15 (6:36 / mile).

Today was a fantastic day of training highlighted by a lot of core work and a strong run. I finished the day with a dinner of a fresh salad with olive oil and fig vinaigrette, grilled veggies, roasted beets, grilled NY Strip, and some grilled tofu. My roommate Jonathon and I had to admit after the Crossfit workouts and that dinner....that life really is pretty damn good.

September 11, 2009 - Resilience

"Resilience: an ability to recover from or adjust easily to misfortune or change"

Today marks the 8th anniversary of the attacks on the World Trade Center, Pentagon, and Flight 93. A tragic day in American history that exposed our vulnerability to attack on civilian targets. Our fear and subsequent insecurities led to two major wars, lost civil rights, and eight years living in fear for another attack. It's been a long, tumultuous road to recovery, but as a nation we are becoming stronger than we were before due to our courage, will to fight, and the amazing Armed Forces that are working around the clock to fight for our freedom and liberties.

As a nation we are reselieint and as individuals we must also show resilience a time of loss, defeat or injury. Losing someone you love is difficult and it's easy to give up and let yourself drink, abuse your body, and forget about your responsibilities such as your home, work or dogs. But the ultimate measure of character is how you deal with that loss. Whether you take it for what it is, reflect on it, learn from it and move forward stronger, or whether you let your anger and regret push you to act out of character in order for gratification and feeling of security and happiness. While this seems like the easier, more rewarding option, it's likely that you will eventually realize you never dealt with your loss and weren't in touch with yourself, which will make the recovery long and painful.

An injury is quite the same. It's easy to pull a muscle or sprain an ankle when training hard. But one must attend to their bodies signals when pushing themselves to a high level of fitness and health. If you are injured, it's best to take time off to allow yourself time to heal. Eat well, spend time reading, with friends, and focusing on your mental health. Be resilient, allow yourself to adapt to your change in a positive manner. Use the injury as a reason to improve the mental aspects of your training as well as to reevaluate your goals and dreams. Never lose sight of your long-term goals but don't get discouraged that you have a short-term setback. Once you have recovered, take it slow until you are back to near 100%.

Our losses on September 11, 2001 were deep. We lost loved ones, friends, strangers, children, bosses, co-workers, emergency workers, police, firemen, and much much more. We lost buildings, planes, and other infrastructure. Our economy took a downfall, our civil liberties have been torn away, and we lost our ability to board an airplane without thinking back to that horrible day. But, as a nation, we were resilient and have come through stronger. While we're not completely recovered, we're definitely getting there. But what applies to the individual, applies to the nation. We must take time to help ourselves, our domestic policy, our own people who are suffering without food, shelter, jobs or health care. We must take time to reflect on where we've gone since 09/11/2001 and where we need to be on 09/11/2021. We must support our neighbors, friends, and most importantly our loved ones. Through thick and thin, we can never give up on someone if they haven't given up on themselves. There is no greater tragedy than quitting on someone or something when there is still some fight left in them. But, when we're beat up and down, we must take some time to let things heal properly before trying to move forward. It's impossible to show resilience if you haven't taken the time to accept what has happened and allowed time for the wounds to close.

I took Thursday off after a few hard days of running and working out. While it's always important to push yourself as hard as you can when training, it's even more important to listen to your body. If you need a rest day, or two, or week, then take it. Recovery days are essential to muscle growth, injury repair, and overall mental and physical well being.

Today was a tough day. I was out last night until 1:30 AM helping a friend with wine service at a private event. I haven't done much wine/food related stuff in the last 4 months so it was a lot of fun. That said, it wasn't fun to wake up at 7:30 AM to head to a session with my swimming coach then to do the ridiculous workout on http://www.crossfit.com.

Friday, September 11, 2009:
5 minute bike warmup
35 minute training session with swim coach (I have a lot of improving to do!)
Crossfit.com Workout: "Barbara"

Complete 5 rounds of the following, with 3 minute rests between rounds:
20 pullups
30 pushups
40 situps
50 sqauts

Yes. That is 100 pullups, 150 pushups, 200 situps, and 250 squats! This took me nearly 40 minutes and afterwards I felt nauseous and very lightheaded. I went home, drank some water and took a nap. After, I ate eggs and bacon, and finally had the energy to leave the house for work!

Today I realized that my overall fitness is at a very good point, but I really need to focus on pool work. I will be spending at least 30 minutes in the pool 4-5 times per week, plus a 1 hour training session with my new coach. Being the first leg of the Ironman, it's important I come out of the water (2.4 mile swim) feeling as if I had just warmed-up and to be mentally strong from knowing I finished the swim in my goal time. I know I will get to the point where I can swim that 2.4 miles in under 1:20:00, it's just a matter of staying focused, listening to my coach, and working hard for the next 10 months.

Tonight I'll take the huskies for a 4 mile run at an easy pace and to the dog park. I love the time I get to spend with the dogs on the trail as I can tell they really love being in "work" zone. After, they are always exhausted as am I. As we share a post-run snack I can see in their faces that they appreciate our alone time and feel that these daily runs are what has brought us closer as a pack! They really are great dogs and definitely a big part of my family and life!

Have a great weekend everyone. I hope it's spent with people you love and hope you get some time to yourself as well. Never forget what matters most in this world is the people, friends, family, and strangers, that are all around you. Through their support and love, you as an individual, and we as a nation, are resilient. We can conquer any change or misfortune and use our experiences to come through stronger and better.

September 9, 2009 - Be you

"Insist on yourself. Never imitate." -Ralph Waldo Emerson

Elementary school, middle school, high school, college, girls, guys, friends, jobs, bills, vacation, partying, finding a job, finding a career, getting married, having kids, kids graduating from high school, paying for kids college, retiring, then realizing you never knew the real you. You never developed your own identity or learned to tune to your own feelings or needs. You never spent time figuring out your life and your dreams. You were too busy doing what you were supposed to be doing. And now that you're 70 years old, it seems like it might be too late.

But it's not too late right now. It's never too late to take a look at your life, where it's been, where it is now, and where you want it to go and decide if what you are doing is really what makes you happy.

In January of this year I realized I was very unhappy with who I was for the last few years. I had focused too much time on wine and food while letting my relationship, my dogs, and my responsibilities at lab and home fall to the wayside. Though I realized it then that something had to change, it wasn't until May, during my trip to Italy, that I made the decision to become the person I was underneath. In having two weeks to myself, driving through the rolling hills of Tuscany, the beautiful cliffs and shoreline of Liguria, and the mountains of Piedmont, I had time to process everything going on in my life by myself. And the conclusion I came to was that it was time to finally live the life I once had and missed dearly.

Upon my return from Europe, I started eating right, exercising daily, and set some very intense personal and fitness goals for myself. In the meantime, I spent my time alone reflecting on my actions and their consequences. I realized that everything I do has some impact on those that I love, and while I can't always try to please them, I must always be considerate of their feelings. That said, I learned that the most important thing is to be true to myself, my ideals and my morals. This includes working hard, staying focused, showing people how much I care for them, being close to nature and never doing anything that isn't what's best for me or my loved ones.

It's been an interesting 3 1/2 months, with some sorrow and regret, but things are looking up. I know that I'm not perfect, nor do I have to be. I will still make mistakes and will still make people upset from time to time. But what's important is that I am true to myself and that I focus my time and energy on things that are important to me. Staying fit, helping others, spending time with my dogs, family and friends and last but definitely not least, staying close to nature.

I challenge you to take a weekend, or longer, to yourself. Spend the time alone thinking about where you are now and how you got there. Consider what your dreams are and how you can attain them. Think about whether you've been honest to yourself, been taking care of yourself, and whether or not you are the person you want to be. It's never to late to change today, but by tomorrow it might be too late. Don't wait another day, hour, or second. Get to living!

Today's Training: From http://www.crossfit.com:

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

That's a total of 400ft lunge, 120 box jumps, 80 pullups...this is a tough workout!

I did the required reps, but didn't use weights. I finished four rounds in 19:58. After, I did some interval training for 10 minutes, then a cool down and stretch with a giant serving of EnduroxR4. Dinner was baked sweet potato chips and a tilapia stew which includes tomatoes, capers, onion, garlic, olive oil and white wine. It was fantastic!

Another great day that defines who I am now. Lots of time with the dogs, a few great meals, and an intense workout. I feel fantastic!

September 8, 2009 - Return to life

When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love. -Marcus Aurelius

The week long journey through Yellowstone has come to a close and I must say we took advantage of the whole park. We visited all five 'countries' in the park, hiked 60+ miles in 4 days in the back country, did a few nights at a campground, and even managed a night in a nice cabin to let our feet and aching backs heal up. We saw deer, elk, coyote, eagles, and tons of bison. There were many friendly squirrels and chipmunks, a variety of birds, and one night, a chorus of wolves that was too amazing to describe in words. Waterfalls, geysers, cliffs, and rapids that crashed like trains colliding head on. Mother Nature is truly an awesome sight. I am already planning a winter back country trip in order to track a few of the many wolf packs in the park with hopes of getting some amazing photos!

During the week we ate anything and everything we could get our hands on to have enough calories to sustain our hikes. I ate meatloaf, pasta, spam, pounds of trail mix, cheese, bison, and many other delicious, out-doorsy meals. We finished our trip with a giant serving on bison meatloaf, mashed potatoes, corn, and gravy with an ice cold (get ready for this)...beer! It was well deserved and delicious.

As far as Crossfit.com and Ironman training is concerned, I did very little until I returned to Baltimore. My feet were pretty torn up from the hike (Francis had to visit the clinic due to blisters and swelling) and I felt a few days off would do me some good. So after returning Friday night, I spent Saturday with my friend Sarah at a Jimmy Buffet tailgate and concert, Sunday out on a boat and enjoying BBQ, and a relaxing Monday with the huskies in Fells Point! I did get a nice run in with the Huskies on Monday, and hit the pavement hard today:

Training:
9/7/09 - Monday: Ran 4.39 Miles in 32:10 (7:18 pace) - Ran with huskies so couldn't push too hard!
9/8/09 - Tuesday: Ran 5.40 Miles in 37:15 (6:53 pace)

I'm going to start doing more specific workouts for running and endurance.
A few other goals:

• Currently at 175 lbs, I'd like to get to 165 lbs as a maintenance weight. Each pound of extra weight, muscle or otherwise, adds a lot of extra time and energy to a long distance race (such as Ironman). If I want to be serious about how I perform, I have to make this decision now and get to a good maintenance weight.
• September 27, 2009 - 10k Race - I'd like to run it in 39:30 or better. That's a pace of 6:22 / mile which I think is feasible at my current training paces.
  
• Run a sub-5 minute mile by December 1, 2009
  

The trip to Yellowstone is over, my head is cleared and I have never felt so happy about being alive. In the wild, I did a lot of thinking and reflecting. There were many ups, and even more downs as I realized some of the mistakes I made that were foolish, ignorant and irresponsible. I've hurt a lot of people I've loved and put myself in bad situations in pursuit of an escape from reality. But, despite my mistakes, I will move on with few regrets as I have finally found myself and established my purpose (which is the topic for a whole other post). It feels good knowing that from this point forward my life is on the right track and that I control my future successes.

Time to get back into the swing of eating right, training hard, and working on my (often neglected) thesis! I have a few good job prospects if I can just get the last bit of data for my project and start writing! It felt great to be away for a week or so, but even better to be back and moving forward in the right direction.

Life is good...

August 26, 2009 - Into the wild

And off I go, into the wild. Tomorrow morning I'll get up at 6 AM to take the dogs for a run, then return home for a quick breakfast of eggs and bacon. I'll shower, then grab my bags and walk 15 minutes to the light rail. Thirty minutes or so later, I'll be at BWI Airport and a few days later after a quick stop off in Denver I'll join my friends Francis and Brian on a journey into the back country of Yellowstone National Park. We'll be staying in the woods for 6 nights.

Being outdoors, on a trail, or in the back country is perhaps my favorite thing in the world (besides being with friends and family). A close second is either playing hockey or skiing, but hiking wins out due to its simplicity. A pair of shoes, some clothes, water and food for a few days and you're off. Anyone can hike.

And once you are out there all of the hustle and bustle of the city and everyday life are gone. It's you, the trees, mountains, water, and the wildlife. The perfect time to reflect on what matters most in life and to take in nature and all of its glory. To sit and think about why we spend our lives trying to work for nice cars, houses, clothes, and if we're lucky, a week or two of vacation each year. We fantasize about a life that is free of materialism, greed, and envy. We dream of a world where everyone loves themselves and each other. Where good things happen to good people, happiness doesn't require money, and the simple joy of a long hike followed by a swim in a lake and food around a camp fire with friends is all that matters. A place where we can just be.

So for a week, I'll live this dream and maybe I'll even wake up from it and return. But if it were up to me, I wouldn't think twice about coming back.

Today's Training

I felt like being outside so Jonathon and I headed to the local football field I train at a few times a week. I began with:

5k warmup with huskies (before going to the track)
light stretch
then the Workout of the Day (WOD) from http://www.crossfit.com
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (I substituted 8 pullups)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I completed 10 rounds in just under 20 minutes. That was 80 pullups, 40 handstand pushups, and 80 kettleball (dumbbell) swings. Aftwards, I felt great.

Then it was time to get serious about some interval training. So I finished with 10 x 100 meter sprints, all under 15 seconds with 30 seconds of rest between each one. We finished our track work as it started to get dark out...the cool breeze being the perfect thing to go all out.

Today finished 7 days of intense training without a rest day. Tomorrow, I'll do a short run with the dogs in the morning, but I'm resting after that (as suggested by crossfit.com).
My plan for workouts the next week will be the long days of hiking with a 40lb pack, as well as improvised WOD's with my friend Francis.

More than a fitness adventure, though, I seek Yellowstone's trails, lakes, mountains, and geysers to think about where my life has gone the last few years and where I am now. I'll reflect on my mistakes and smile at my accomplishments. Somewhere along the way, maybe I'll even figure out where I'm going...but hopefully not. As long as I have my health, my family, friends and huskies, I know I will always be happy.

August 25, 2009 - "Gonna fly now"

What a great scene from one of the most inspirational movies of all time. I did a lot today in my training and watched this video a few times before I went to the gym. It was a nice boost of energy and gave me some motivation to push myself even though I was a little tired from the last few days. I finished this day with a dinner of steak, roasted and stir fried veggies, and a banana with almond butter.

What a beautiful day...

Today's Workout:

8 AM- 5k run with huskies
5:30 PM - Crossfit.com Workout of the day
7:30 PM - ~5k Run with huskies

That's right, two runs today, plus crossfit and cardio at the gym. Ironman is going to be a 10-12 hour race, so I have to be ready to push myself at all hours of the day.

From Crossfit.com:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

This was a killer workout after the last few days of a race, hike, and two big days of legs on Crossfit.com. I completed 6 rounds, plus 5 Thrusters in exactly 20 minutes. After, I jumped rope for 15 mins which included 100 double unders and jumped in the pool.

Monday, August 24, 2009 - Back to the grind

Today's Training:

5 minute bike warmup
5 minute jump rope warmup
then:
WOD from http://www.crossfit.com:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The idea is to work through as many sets of that circuit as possible. Little rest, high intensity, all out training. We previously did this workout in June and I got 12 rounds...this time around I finished 15 rounds in just over 20 minutes. So that's 75 pullups, 150 pushups, and 225 squats...you can imagine why crossfit.com works so well!

After I did a 20 minute jump rope workout with 200 or so double unders, then hit the pool for an active cool down.

A solid day at work and in the gym. Race 1 is over, now it's back to the grind.

August 23, 2009 - Race results and weekend training

And it was written: http://www.charmcityrun.com/eventResults.cfm?eventid=880

I finished with a time of 47:05 (7:35 / mile) and good enough for 8th place. While happy, I know I could have went harder. A few things were working against me:

1. I forgot my watch. So after the first mile where I asked someone our split, I had no idea what my pace was. This made it difficult to properly pace myself, so to avoid over-running int the first 4 miles, I went easier than I would have liked to. This is a mistake that is a result of carelessness in planning and one I can't afford to make again.
2. I wore my trail running shoes which were great for support, but after the second water crossing my water resistant shoes were filled with water! I finished the last 2 miles with my feet soaked and socks saturated. I need to think about stuff like this in the future and have the right gear.
   
3. I didn't know the course. I had no ideas how many large hills there were and on a few of them saved some energy expecting more.
4. I didn't sleep enough this past week. Two nights I got less than 6 hours of sleep and on the night before the race I was in bed around 11:30 PM and up at 5:00 to prepare. That's just not optimal.
   

The trail itself was interesting. The race began with a gradual hill up a main road, then quickly turned into a field and a steep ascent. I hit the first mile at 7:00 which was pretty solid for the grade of the course. Once in the woods though, this pace was easier said than done.

The trails were steep, muddy and sometimes rather narrow. There were two very large hills that really challenged all the interval and hill training I've been doing, but these are where I made up a lot of ground on people. I have to say that the workouts I do daily from http://www.crossfit.com was one of the reasons I had so much success working up the hills. The focus on core, balance, and explosive strength were key in maintaining composure on those gnarly inclines.

The water crossings were fun, but gave me some trouble due to my shoes taking on too much water and not draining. The last mile I'm sure my split was 6:00 or so, I went all out and when I finished I knew I had given that last segment my all. It was a great feeling.

After the race I hit a roadside stand for fresh produce and headed home, a bit tired from being up so early and a bit elated from knowing I pushed myself hard. My roommate Jonathon and I ate eggs and bacon, with some broccoli and tomatoes. After, I went out to Harper's Ferry with my friend Sarah for a nice 2 hour hike following by a delicious barbecue! Having not eaten red meat in almost 3 months, I enjoyed a burger with cheese and some mayo on it (two things I've been avoiding)! It was delicious.

Today was back to being focused though. Oatmeal with walnuts for breakfast, then a hard workout (detailed below) with Jonathon. We were out the door at 9 AM and done by 11 AM. I was treated to a deep tissue massage by my friend Sarah at the Baltimore School of Massage which was perfect for post-race recovery. A few hours and a big brunch later (eggs and veggies) and I feel great. Tonight is off to a nice Opera night dinner at Sotto Sopra in Baltimore, MD. It's a 'cheat' meal but I think I've earned it and look forward to my first plate of pasta in 3 months (since Italy!).

Training: My focus the next few days is to hit the crossfit workouts hard and get into the pool a few times for longer swim workouts. I leave Thursday for 8 days in Yellowstone, so I'll look to do a long run on Wednesday.

Sunday's Workout (with Jonathon):
(Friday's WOD) from http://www.crossfit.com:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups

That's 700 ft. of lunges, 84 Pull-ups (all strict) and 84 sit-ups in what took me 20 mins. After, I jumped rope, cooled down on the treadmill and did 10 more L-Pullups for good measure.

First Race is done. I went hard but I know there is a lot of room for improvement. I have to keep focusing on eating well, training hard and enjoying some downtime to reflect and recover. Thanks to all my friends and family for their support and seeing me through my journey. It means a lot to know I have so many great people around me that stick by me through thick and thin!

August 21, 2009 - 10K Trail Race Tomorrow

Race day tomorrow. I wrote the wrong date down and had been planning for Sunday for about two weeks. Good thing I caught it Wednesday night and had time to change my training the last few days.

The day before a competition I generally get a bit nervous. Though I am not a professional athlete, I am still a very competitive person. And while I could care less about what place I finish in or who I beat, I am determined to go as hard as I can for the entire 6.2 miles (10k). I will know at the end of the run whether or not I could have put more into it and regardless of where I finish, I will base my victory or defeat on my personal performance.

In general, I can keep around a 6:45 mile pace for a 10k run. Since I do not know the trail very well and there is no elevation profile on the course website, I am not sure how feasible this pace will be. I know there are a few water crossings, a severe climb at one point, and overall a good amount of change in grade. To further complicate things, the weather might call for rain. I welcome the rain; I love running in a downpour, I feel like I can push myself even harder! A bit of rain might be good for taking the fact that I'm in a race off my mind!

Speaking of nervous, I can only imagine the amount of butterflies in my stomach driving to Bel Air, MD or just moments before takeoff. Before hockey games I generally feel sick until the metal blades of my skates carve the first stride into the ice. I expect that by 100 meters in to the race the nerves will be worked out and I'll just focus on my form and pacing myself to finish hard.

Workouts: Because of the race, I didn't do Crossfit.com yesterday nor will I do it today. I will make up missed workouts this Sunday.

Yesterday's Workout:

4 mile run - 27:30

Today's Workout:
bike warmup
jump rope
1 mile run focus on form
6 x 100 meters focus on stride
core
20 minute stretch cool down
a few laps in the pool

That's it. Less than 24 hours. Time to focus, eat healthy, drink a lot of water, and visualize victory...that is, see myself going hard for 6.2 miles and knowing I gave it my all.

August 18, 2009 - Hills

You want a good workout? Jog around your neighborhood for 10-15 minutes until you come upon a steep hill that is around 200-400 meters long.

Now, run up it as hard as you can. When you get to the top, put your hands above your head, stretch for a second, then jog back down.

Repeat as many times as you can, or for one sprint longer than you throw up. Time your first run up and try to stay within 10 seconds of that time on each additional run. Focus on form, driving through the pavement and pumping those arms front to back. On the decline, go slow, be careful not to injure yourself due to carelessness.

I had always done a lot of hill workouts, but it wasn't until my friend Francis reminded me of how important they are that I began doing them again. Hill training is one of the best ways to burn fat and build a strong core. It's high intensity keeps your heart rate up, the incline works your core and flexors more so than flat surface running, and you are building explosion strength with each stride. Anyone doing high intensity cardio workouts now and not incorporating hill training should really consider it. Before adding hills, I'd recommend talking to your trainer about different types of hill workouts and how they would fit in your exsisting regimen.

With the race coming up this Sunday, I made it a point to do my high intensity run today. So, I started with a normal warmup, then did the Crossfit WOD, and finished with a 30 minute hill workout. I got my workout in before lunch which has had me focused and very energized since...now if I could only apply this to my lab work!

Warmup:
10 minute jump rope
3 rounds of (with jump rope in between):
8 L Pullups
10 dips
10 pushups

The workout from http://www.crossfit.com was:
Push Press 1-1-1-1-1-1-1 reps.

I did the following:
2 x 135
1 x 145
1 x 155 (fail)
1 x 145
1 x 155 (got it)
1 x 160 (got it, new PR)
1 x 165 (fail)
5 x 135

Then 10 minutes more of jump rope/double-unders, back/side extensions (3 sets), and some more pull ups for good measure.

I then hit the treadmill for my highest intensity run of the week (race on Sunday). I did a 30 minutes interval hill workout that ranged from 4-15% incline and at a pace of 6.0 - 8.0 mph. In the end I finished around 3.5 miles with over 900 vertical feet traversed. Afterward I was beat. I did a quick stretch and a front plank for good measure, then grabbed an apple and hit the showers. Immediately following the workout I enjoyed a lunch of spinach, broccoli and grilled chicken and about 24 oz of water. It's important to get some protein and carbs after you train hard to help your muscles repair themselves.

When I got home from lab around 6:30 PM it was pouring rain but the huskies need some play time. So I threw on my running shoes and some shorts and took them on a 4.25 mile run (32 mins). It was a very comfortable pace and the rain kept all three of us cool. I liked working in 2 30 minute runs today and will do this more in the future.

Sunday is approaching quickly, I need to stay focused on eating well and remaining loose so I go into the race being able to give 110%.

Focus.

Great day so far!

Image from Wikipedia commons: http://en.wikipedia.org/wiki/File:Beinn_dearg_torridon.jpg

August 17, 2009 - Race week

(image: I took this past weekend while fishing)

This coming Sunday, August 22, 2009 is a Race Day for me. I'm running the 10k Trail Run in Bel Air, MD. I haven't raced in a few years and look forward to the challenge. Since I am not familiar with the course, I am not setting a time goal. That said, I will be pushing myself as hard as I can.

My focus for this weeks workouts is to go intense early in the week and taper off from Thursday to Saturday, especially on running and Olympic lifts. I'm going to do a 5 mile run tomorrow morning, a 4 mile run Wednesday, then use Thursday as a rest day heading into a couple short runs Friday and Saturday. As far as Crossfit.com, I'll do all the WOD's with the same intensity I normally would, with the exception that I won't do legs on Friday or Saturday.

This should be a great week!

Today's Workout of the Day (WOD) from http://www.crossfit.com:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

A double-under is where you jump rope and clear the rope twice with each jump. Since I have been jumping a lot lately, this was a great workout. My total reps were:
Double-unders: 94, 80, 64, 50 = 288
Situp: 90, 65, 40, 25 = 220

After, I spent around 30 minutes doing a circuit that involved jump rope, pullups, dips, and situps. I didn't break between any of the sets and kept the intensity level pretty high. A quick dip in the pool and rest in a lounge chair and I was beat. It was a good day of training.

This week I need to focus on stretching, keeping healthy and taking in the right foods in preparation for Sunday's race. I look foward to my first race in 4 years!

August 16, 2009

I had an outstanding weekend- great food, friends, a lot of husky time, a day on a boat, and more. Saturday was a rest day on Crossfit.com, but today was far from rest. After 7 hours on a boat I was a bit tired, but focused on my goals and hit the workout hard:

From Crossfit.com:

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

I substituted pullups for the muscle-ups and finished in just under 13 minutes.

After, I ran 6 x 400 meter sprints, with 400 on, 200 off, and so on. All 400's were under 90 seconds, with the last being 75 seconds to finish strong.

I look forward to taking the momentum of the weekend into this busy week!

August 14, 2009 - 5:00 AM

Early morning is the best time of the day yet I rarely take advantage of it. It's like dating someone that is breathtaking in their beauty but not ever looking at them or touching them. I just neglect the early morning. But, when I do find the motivation to get to bed before 10 PM and get up at 5:00 or so, I find that I have a better day and more energy overall. Maybe it was the years of 5 AM rowing and hockey practices growing up, or perhaps I just like the quiet.

This morning I was up at 7:00 AM to take the huskies for a 5 mile run. Sure it's not 5:00 AM, but it's a start. On our journey, we stopped off at the dog park with a mile to go so they could jump in the water and cool off . When we returned home I rinsed them off with the hose; even though it wasn't warm that early, they still tend to overheat on runs beyond 3 miles at temperatures above 60 degrees (I pay very close attention to their well being and let them dictate the pace). After the run I made breakfast of bacon and eggs with some fresh blueberries, and the huskies enjoyed their Iams covered in the drippings from my bacon. I think the three of us would agree it was a great morning!

The Workout of the Day (WOD) from http://www.crossfit.com was:

Front squat 1-1-1-1-1-1-1 reps

Meaning 7 sets of 1 rep max front squat. These types of workouts are great for developing explosive strength and building a strong core and shouldn't be skipped even by distance athletes. I completed the following front squats (with proper form):

• 135
• 155
• 175
• 185
• 195
• 205
• 7 x 135
• 8 x135
  

Afterward, Dan and I hit the jump rope to get our heart rates up, did some core training, then hit the pool for a short swim.

Another great day...

August 13, 2009 - Intensity

Image: my huskies, Nadia (jumping) and Raja (intrigued).

I am guilty sometimes of being too intense. With training, hobbies, life...not so much lab but that is another story. I think it's a blessing and a curse and sometimes wish I could find a happy medium. In my pursuit for focus and balance, I am trying to keep my intensity in my training and focus the rest of my day on the other things that matter like my friends, family and dogs. I would love to find a happy medium, where I maintain a steady-state in my various hobbies and activities (of which I have too many!).

Intensity is important in the short term- for workouts or to meet a deadline at work. But when it gets out of control it can detract from the more important things in life. Balance is the key. I am now taking a few hours a day to spend play time with my dogs, being outdoors, and spending time with my friends in Baltimore or online with those in Argentina (Carlos!!!) or elsewhere. A big change for me has been the nights I don't go out. I am reading more, enjoying a variety of teas, and even picked up the old guitar (unfortunately it still doesn't sound right!). This unwinding time allows me to reflect on my day and make sure I'm staying focused on the things that matter most.

But when I'm at the gym or track, that's another story...

Today's Workout of the Day (WOD) from http://www.crossfit.com:

"With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed."

I finished 10 rounds in 10 minutes exactly. So that was 55 pullups total in 10 minutes. In the first 5 sets I jumped rope in between to keep loose. I threw in 4 sets of dips immediately following the pullups to keep my heart rate up and get a little more out of my time. After, I felt like doing jump rope as my cardio, so I did the following:

• 10 minute warmup
• 5 sets x 1 minute high intensity
• 5 sets x 3 minutes, high intensity last 30 seconds
• 5 sets of 20 "double unders" (each jump you clear the rope twice)
• 5 minute cool down

I finished with 3 sets of 15 back and side extensions, then some L-Pullups for good measure! One 2 minute "plank" and I felt I had hit it hard enough so I called it a day...well, not a day I guess because I feel like running the huskies tonight!

Today's workout was focused on intensity. The pullups were killer and the jump rope is currently my favorite cardio. It combines fat burning, increased endurance and explosion, core workout, and coordination training. I highly recommend working it into your workouts if you don't do it already.

Stay focused, work hard, and be intense in your training...but don't allow it to overtake the truly important things in life.

August 12, 2009 - 10K Race next weekend

I decided to do a race next weekend to mix up the training regimen and have some fun. I registered for the 10k River Valley Ranch trail run in Bel Air, MD. It's at 8:00 AM on August 22, 2009. 10-K is a nice distance for a trail race, just long enough to push myself hard but not too long to get burned out. I haven't done an actual race in a couple years and look forward to the excitement and adrenaline that hits me at the starting line.

I won't change my training at all in the next week as the distance is something I've done consistently the last few months. If the folks at Crossfit.com have me doing heavy lifts on the day or two before, I will probably substitute with something lighter, pool time, or maybe a day off. I'm not familiar with the trail, so I won't set a strict time goal. That said, I can sustain 7 min miles on the pavement for 6 miles, so I would like to stay less than 7:30. We shall see!

Today's WOD from http://www.crossfit.com is called "Linda":

10-9-8-7-6-5-4-3-2-1 reps of the triplet (55 total reps of each):

Deadlift: 1 1/2 body weight (I used 185 lbs)
Bench press: body weight (I used 175 lbs)
Clean: 3/4 body weight (I used 95 lbs)

Set up three bars and storm through for time.

My total time for this was: 45 mins

My friend Dan (6'4", 230 lbs) did the workout with me. He substituted body-weight squats for deadlift, and on the last few sets of bench went up in weight (to 7 reps at 225 lbs in the last set). He also used 145 for the cleans. We pushed each other pretty hard and in the end both felt we gave it our best. Great workout to do with a friend keeping you honest and going hard to the last rep.

After, we hit the jump rope then pool for a cool down. Nice day to be outside, which is why I'll take the huskies for a 5k run and to the dog park when I get home tonight.

In other news, I had my body fat measured by a trainer at the gym. I am around 8 or 9% which makes me worried that I'm not eating enough. It's important for the Ironman that I don't get too low as I won't have the energy stores to last for a 10-13 hour race! I'll worry more about that once I start my real Ironman (long distance) training.

August 11, 2009 - "My Way"

"Regrets, I've had a few
But then again, too few to mention
I did what I had to do and saw it through without exemption
I planned each charted course, each careful step along the byway
And more, much more than this, I did it my way" - Frank Sinatra, "My Way"

This is one of the greatest songs of all time.

I've had a few regrets in my life, though I realize that the consequences from my decisions and actions were necessary for me to learn to be the person I am today. Perhaps regret is the ultimate learning tool. By making mistakes that I wished with all my heart I could undo, I am finally able to accept who I was then and move on. I have made peace with myself for most of the regrets and am thankful that I realized what I had to change before I regretted another single thing. Now when I make decisions I base them on what is best for me, my family, and of course the huskies!

Today's Workout
Today was a rest day on http://www.crossfit.com, so I jumped on the http://Crossfitendurance.com website and did that workout:

Pick a sport (run, bike, swim) and do it at full intensity for 16 minutes.

I chose swimming, since it's pretty hot out again here in Baltimore. I began with a quick warm-up and then just swam for around 20 minutes. I mixed in laps of breast stroke (to bring my heart rate down) and kick boards (to get my heart rate up) and then laid out by the pool for a bit (nice day to be poolside here in Baltimore).

I was focusing on form but really need a coach to help me pick apart not only what I am doing wrong, but how I can fix it.

August 10, 2009 - Intervals and Endurox R4

Even though I am training for long distance events (marathon, Ironman triathlon) I am still in the phase of developing explosive strength and a strong core. The best way to do this through olympic lifting, a ton of pullups, situps, pushups and squats, and of course interval training. While it's great to go out and hit a 7 mile run hard, it's equally important to mix it up with fast, 100-400 meter repeats to develop speed and burn fat. Another great way to accomplish these results is through hill runs. Find a 200 meter hill with a reasonably steep incline. Run up it hard, then jog down. Repeat as many times as you can!

I've been doing this type of interval training 2-3 days per week on top of the Crossfit.com workouts and daily running the the huskies. Since I began I've seen great results.

Today's workout was repeat 800 meter runs. Seeing as it was 100 degrees out today I decided to do the workout indoors at Merritt Athletic Club. My friend Dan joined me and we pushed each other pretty hard. To avoid cheating, I ran an extra 5 seconds each 800. Giving up that last few meters is cheating, so I wanted to make sure I finished strong.

Crossfit.com Workout of the Day:

Four rounds, each for time of:
800 meter run

I began with warmup mile at 7:30 then ran each 800 meters at a 6:00 minute mile pace with around 2 minutes rest in between each set. I finished with another 800 meters (8 min mile pace) and some core training which included 3 sets of:
7 L-Pullups
15 back extensions
15 side extensions each side
Then for good measure I did 12 Burpees.

After 10 minutes in the sauna I felt great. I finished up with a serving of Endurox R4 Recovery formula which is basically a bunch of vitamins, carbs and antioxidants that enhance muscle recovery after a intense workout. I generally take Endurox only after sessions of 1 hour or more, but these intense interval sessions are very draining!

Another great day that's finishing with some husky time! Life is good.

Photo: From wikipedia.com commons: http://en.wikipedia.org/wiki/File:Ireland_cliffs_of_moher2.jpg

August 9, 2009 - 'Pain' Part I - Physical

"Pain is weakness leaving the body." - US Marine Corps Recruiting Statement

Life is filled with all types of pain, both physical and mental. Some of it is good, some of it isn't. The good kind of pain can be a sign of weakness leaving your body. After a hard workout your muscles ache as the fibers that have been damaged are rebuilding stronger. Similarly, after losing a tough battle, say a hockey or soccer game where you gave it your all, you feel emotional pain that represents your hard work falling short. This emotional pain will allow you to learn from your loss and move forward stronger and ready to take on any challenge.

Then there is the pain that isn't weakness leaving your body and it can be either emotional and physical. For instance, when you lose someone you love and truly care about, that emotional pain isn't a sign of your weakness. This is a sign that you lost someone who was very important to your life. You can still come out stronger in the end, but at no point is what you are feeling a sign that you are weak. In fact, getting over a lost love will be very painful. But as the old saying goes, time heals all wounds. More on emotional pain tomorrow.

Brief overview on physical pain (for more, talk to Dr. Pete Murray!): Physical pain is simply a sensory experience that occurs in response to a noxious stimuli. A variety of pain receptors (nociceptors) exist throughout the body and their activation triggers unique signaling cascades. The actual amount and type of pain one perceives following a noxious stimulus is dependent on the hundreds of millions neuronal connections that make up both the central and peripheral nervous systems. Since everyone's nervous system is unique, so is the amount and type of pain we feel from similar stimuli. Thus, pain is subjective.

For today, consider pain from over-training or carelessness during training. The pain that results represents damage to the body which may or may not heal properly. It's a result of being irresponsible and it's a sign that you are pushing yourself too hard. When these types of pain occur it's important to recognize that it's not normal and you must allow time to heal your injury. You've been training hard and pushing yourself, so taking a few days off will do more good than trying to work through it. Take the time off to focus on nutrition, spending more time with the people you love, and reflecting on your fitness, professional and life goals.

It's important to acknowledge pain, identify whether it is good or bad and decide to either work through it, or allow yourself time to let the hurt subside and wounds heal. A part of being strong, mentally and physically, is knowing when you have to rest. Be honest with yourself and fair to your mind and body. In the end, you will be stronger for it.

Today's Training

This morning I was supposed to meet with my new swimming coach who is going to help me become a stronger, efficient swimmer for the Ironman. Sadly, I received a message that she was in the hospital. I haven't heard anything else and wish her the best with whatever is going on.

It was 93 degrees here in Baltimore and the Crossfit workout only required a pullup bar so I headed to my local high school track to do the Workout of the Day (WOD). I started with a mile warm up around the track.

Crossfit.com Workout:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My total repetitions for this workout were:
Pullups: 40
Pushups: 70
Situps: 109
Squats: 80
Total reps: 299

My hands are still pretty torn up from the last few days of pullups and deadlifts but I made it. I would have liked to hit 60 on the pullups and 100 on the pushups...that will be my goal for this workout next time.

I finished the day with some sprints. I did ten 100 meter sprints, with 30 seconds rest in between each and keeping each 100 meters under 15 seconds. All but two were under 15 seconds. I'll blame those on the heat!

Lately my body has taken well to pain. The workouts on Crossfit.com tend to create soreness in places I didn't remember existed. I think most of the pain has been good, though I've had a sore knee and a sore ankle that were a bit unnerving. I am spending a lot of time pushing myself to my limits, but I'm also focusing on staying healthy and injury free. I welcome the good kind of pain. It means I'm working hard enough.

USMC Image from wikipedia commons. http://www.wikipedia.com

August 8, 2009 - What defines you?

"It's not who you are underneath, it's what you do that defines you" - Rachel Dawes, Batman Begins

Today was a day that defines the new me. Up at 8 AM to take the dogs for a hike and long swim at Robert E. Lee park. My new friends Gabi (and her dog Eddie) and Harriet joined me. It was great to get out early, take in some fresh air and spend some time hanging out with two very fun girls.

After the hike we went to the farmers market in Harbor East. I picked up some really nice, fresh eggs, bacon, veggies and fruit, then headed straight home to have a delicious breakfast. A long nap later and I cleaned the whole house, then it was off to the gym, then a run with the huskies and some more dog park time. Needless to say, they are exhausted...a good day really is a tired dog!

I've always thought I was a pretty decent person underneath. I truly love my family, friends, and life. But for a while, my actions were not the person I was. And those actions came to define who people thought I was: a person who was to focused on materialistic things and spent too much time obsessing about food and wine. I wasn't being myself and I would say I actually forgot who I was underneath. "Things" can do that to a person. I accumulated a lot of stuff that made me feel good short term and didn't act in a way that represented who I really was.

I no longer allow 'things' to define me. I've sold off a lot of my wine collection and am focusing on the things I love that aren't materials: health, dogs, family. I still like having a nice car (Land Rover), though. It's something that I appreciate and it's nice to have on long trips and for the dogs. I like to think it defines my active lifestyle rather than to give me confidence or to make me feel better about myself. It is still just a car and I won't let it become a part of who I am now. I've been selling other 'things' that aren't a part of who I am and who I want to be.

What is it that defines you? When you ask yourself that question try to think about how you conduct yourself, how much you do for other people and how you see the real you when no one is around and you're looking in the mirror. Try to never let 'things' stand in the way of achieving what you want to be. And never do anything that you don't want to do deep down. For it truly is our actions that define us. If you're always doing things that others expect or want you aren't being honest with who you are. You might be someone completely different underneath but if you're not carrying yourself in a way that represents who it is, then you're kidding yourself.

Do what you love and love what you do. Be yourself and let your actions, not your things, define you.

Tough training day overall but I think there is room to push myself more. I didn't want to kill myself training today though, since tomorrow is day one of training with my new (ex olympic) swimming coach. More on that tomorrow!

Warmup:
3 sets:
12 pushups
16 lunges
8 pullups

Crossfit.com Workout:
Deadlift 5-5-5-5-5 reps (five sets)
Weights used: 135, 205, 215, 225, 135

Since I'm training for a triathlon I don't want to go too heavy on deadlift and injure myself. The focus here was form. I finished with more "L" pullups (25) and then some core training. After that I took the Huskies for a 5K run and to the dog park where an unfriendly bee stung my hand (thanks to Lisa Marie for getting the stinger out!). Dinner was great, stir fried tofu with squash and broccoli! Today was a great day, though my hands are very torn up from the pullups and now deadlifts!

This was a day that I want to define the new me. A strong commitment to health, responsibility and to tiring out the huskies! I feel great.

August 7, 2009 - Balance

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” -Thomas Merton

In the past I've been guilty of leading an unbalanced lifestyle. It's one extreme to the next with swings in between. Work hard at lab, then miss a few days. Lose 10 lbs, gain 10 lbs. Live frugally, then buy $150 worth of wine. I'm sure there are many reasons for this on the cellular neuroscience level, but on the behavioral level I think it's a mix of wanting too much too quickly and losing sight of reality.

In order to be honest with myself, I have to ask: are my recent changes in my lifestyle real?

I have made some drastic changes: drinking a glass of wine a day to no alcohol in nearly 3 months. Eating poorly and not exercising to a strict diet and training regimen. These are just a few.

So perhaps this is just one of my wild rides. Maybe it will last a few months, or maybe even through the Ironman next June. But then what? Will I be burnt out and decide I miss eating poorly and drinking? How can I prevent this from happening?

One way is perhaps to keep balance in perspective. Maybe Thomas Merton was right...happiness is contingent on balance. To be truly happy is to keep both the good and the bad in perspective, take things in stride and do everything in moderation. One of my reasons for publishing this blog is to ensure that I am spending time every day to reflect on my new lifestyle and allow myself to take an honest look at my changes. By sharing my progress and failures with the internet I have a system in place to serve as 'checks and balances.' Before I started this blog I was using my journal and it was working just as well. But those of you who know me, are aware that I like to share my personal life with my friends, family, strangers, enemies and anyone else who wants to listen. So the blog was just a lot more fun to do than my traditional journal!

This was a tough week as far as training was concerned. Today is a rest day according to Crossfit.com and I will 'almost' rest. I think the huskies could use a short run, so I'll do a 5k with them which is a nice warmup. We'll finish our run at Wyman park for a quick dip in the creek and some playtime with the other dogs. But as far as training goes, it's basically an off day. A day to reflect on the week, let my muscles recover and most importantly, a day to balance out the intensity that is crossfit.

Crossfit.com Workout: Rest Day

Image from wikipedia commons: http://en.wikipedia.org/wiki/File:Model_Balancing.jpg

August 6, 2009 - 198 pullups, 5 mile run, and another race to add to the schedule.

“Really great people make you feel that you, too, can become great.” - Mark Twain

My good friend Adriana is one of the really great people out there. She's getting her PhD out at Stanford, has a big heart and really pushes herself in everything she does. The other day Adriana informed me that she was doing the National 1/2 Marathon...a 13.1 mile race that is on the same day of the 26.2 race next March. She asked me if I'd like to join her and without reservation I said I'd love to! It's fun to take on a challenge with a friend so I was excited. Plus, the race is 13 weeks before the Ironman race (June 27, 2010) and would be a great day for training.

Then my beautiful west coast friend threw a curveball at me. She informed me that we...yes, we (not just her, but 'we') are going to do the full 26.2 mile race. I had no say in the matter! But, such is life.

So another goal has been added to my list. I will try to complete this marathon in 3:15:00. It's a fairly flat course so I think this time is very attainable. My training will not change much for now, though as I approach the new year I will start adding in a weekly 10-15 mile run. I'm not worried about the distance of the race, but mildly concerned if 13 weeks is enough time to recover. I gave it a lot of thought and am certain that I will have sufficient time.

So once again, muchas gracias bella :)

In other news, I've hired an ex-olympic swimming coach for a few sessions to help me improve my stroke and effeciency in the water. My first lesson is this Sunday at her home in Virginia. I am anxious to see if I can really learn to swim correctly!

Today's workout from Crossfit.com:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

I don't have a rope to climb, so I have to substitute 3 sets of 45 repetitions of towel pullups. So, those 135 pullups, plus the 63 "L-Pull-ups" brings me to 198. My hands are destroyed and my body feels like I just pulled myself up Mt. Everest. After finishing the pullups I took the huskies for a nice 5 mile run (time: 36:10)...the 70 degree day was perfect to push them and myself a bit harder.

August 5, 2009 - To dream

People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them. ~G.B. Shaw



Today's Workout:I began my training session with a quick bike, then a warmup of:
3 x 10 pullups
3 x 12 dips
3 x 15 pushups
10 mins jump rope.

I followed it with the crossfit WOD (Workout of the Day) from Crossfit.com:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

My total time was 17:23 with all the 500's under 2:00 and all the 400's under 1:30. Great workout by the folks at crossfit.com!

Focus.

Image from wikipedia commons: http://en.wikipedia.org/wiki/File:ReichenbachBegin2.jpg

I am addicted to the butter of Prunus amygdalus Batsch (Almond Butter)!

There I said it. I am addicted to almond butter. I can't get enough of the stuff. It's creamy but not too creamy. There is a nice level of natural sweetness but it's not sugary. And even the 'nuttiness' is in check. I put it on toast, bananas, rice cakes, ice cream and eat it by the spoonful. It is delicious.

Beyond the taste, it's damn good for you.

Almond butter has a ton of protein, calcium, fiber, potassium, vitmin E and lots more! Sure there is a good amount of fat...but it's mostly monounsaturated fats which are good for your heart and a long-term switch to a diet with almonds can lower cholesterol.

All these things are great, but another reason I love it is it keeps me full. A piece of whole grain bread covered in almond butter, or even better a banana, is sufficient to fit off hunger cravings and provide enough energy for even the toughest workouts.

My recommendation is about an hour before a workout have a banana with 1-2 Tbsp of almond butter to get you through your workout. Follow up with a protein shake with a good amount of carbs to promote muscle recovery and you're all set!

Another great place in the diet for a piece of fiber-rich bread and almond butter is before heading out to dinner in a restaurant. Just before you leave the house enjoy the combo to help keep you from ordering that extra fried appetizer or snacking on bread or chips on the table.

So while I know I'm addicted to almond butter I can rest assured it's quite the healthy addiciton!

NOTE: Be sure to buy almond butter that only contains 100% roasted almonds...nothing else. Your local organic market should have a few options to choose from- I keep both smooth and crunchy around to add a little diversity to my almond butter life.

Almond image from wikipedia commons: http://en.wikipedia.org/wiki/File:Almondtrees.jpg

August 4, 2009

It was a 'short' day as far as training was concerned, but it was an intense workout by the folks at crossfit.com. The idea was to mimic a fight of 3 rounds, each 5 minutes long. The total workout is below. After the workout a quick stay in the sauna and a nice jump into the pool were perfect for cooling down.

Speaking of the sauna, I'm becoming a big advocate for hitting a steam-room post workout (sauna where steam-room not available). Much evidence exists looking at the benefits of daily time in a steam room. The upsides include:

• cleared pores and moisturized skin
• increased blood flow to muscles (great after muscle damage from working out)
• benefits to people with allergies or sinus issues
• benefits to people with asthma
• excellent stress reliever

In the few months I've been hitting the steam room (or sauna) regularly I have noticed great reductions in my levels of stress and muscle tension. Getting in the steam is one of the many things I look forward to each day and after 15 or so minutes in there I really feel relaxed and ready to take on my next challenge, whatever it may be.

Product recommendation: Supreme Protein - Carb Conscious bar - Caramel Nut Chocolate
This things are absolutely delicious...I swear they taste like a good candy bar. And the best thing is the large bars have 30 grams of protein and only 400 calories and 10 carbs (fantastic meal-replacement bar in my opinion). I bought them for post-workout protein but really like a cold shake after training so these will stay in my office and at home for when I need a quick meal!

Workout From Crossfit.com:
Tuesday 090804
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Today's Meals:
Breakfast: 3 egg omelet with fresh veggies, 8 0z grapefruit juice
Lunch: 1 protein bar (30 g protein, 400 calories, 16 carbs)
Snack: Protein Shake - (300 calories, 40 g protein, 40 carbs)
Dinner: 1 1/2 chicken sausages, grilled corn, grilled veggies, roasted beets and yams
Snack: 3 oz lowfat cheese with hot sauce
Water: Around 100 ounces, also 1 large coffee (black)

I won't post my daily meals...this is rather typical though. Generally I eat lunch of spinach, grilled chicken, and other veggies...but today I was on a time crunch so opted for my new protein bars (read above). I have cut out red meats and pork (for the most part) and have been eating a good amount of tofu and soy-based stuff. The key for me is taking in enough fat, carbs and protein to fuel my workouts, but not too many access calories. Once my training hits 3-4 hour days I'll up my calorie intake, but for now it's right around 2000 as I still need to drop a few pounds.

And then it was written...

Your registration is complete!
You will receive an email in the next few minutes confirming your registration.Purchased at: August 04, 2009 09:03 AMEvent Confirmation #: 41xxxxx4-0804xxxxxx34
Thank you

Event Name: 2010 Ford Ironman Coeur d'Alene

Date & Time: June 27, 2010 07:00 AM

Location: Coeur d'Alene Lake (map)
Click here to print a copy of your waiver.
Click here to print your receipt.
Seek and share advice with other triathletes--Connect in our Discussion Forums Important Information Regarding Your Registration:
2010 Ford Ironman Coeur d'Alene Website: www.ironmancda.com Contact info: cda@ironman.com Please notify cda@ironman.com immediately if you information changes. Thank you and good luck!Ironman Athlete Services

purpose

Hello and welcome! This blog will serve as a journal for my diet, training, and progress to my goal of completing the 2010 Ford Ironman Coeur d' Alene in Idaho on June 27, 2010. For those of you who are unfamiliar with the Ironman events, it's a grueling day-long race that consists of:

1. 2.4 Mile Open Water Swim
2. 114 Mile Bike
3. 26.2 Mile Run

for a total of 140.6 miles through water, pavement and path. Why, you ask, would anyone want to subject themselves to this kind of pain? Well, it's all about the feeling of pushing oneself to one's limits.


NOTE: Any diet/workout/supplement advice or suggestions I give are not 'expert' and any changes in your diet/exercise should be evaluated first by your physician to avoid serious illness or injury!