Tuesday, July 1, 2014

SWIM WORKOUT

I dont normally post or single out one workout, but I am super pumped with what just went down in the pool.

This was my workout today (Solo- no one else)

5 x 1,000yds w/ 1min Rest break after each

1) With Pull Bouy
2) Freestyle no toys
3) With Pull Bouy - faster than #1 time
4) Freestyle no toys - faster than #2 time
5) Pull Bouy and Paddles - Faster than #4

1) 14.43min
2) 14.27min
3) 14.32min
4) 14.18min
5) 14.08min

This is not a speed workout. Its more of a mental (100 laps) workout along with building my endurance while at a comfortable pace.

300yds into the 4th one I was ready to call it quits. My feet were cramping, my mouth was dry, I was starving, and I was getting tired. However, the voice inside my head told me to keep going along with Jen who always tells me no excuses-kept creeping in my head.

5,000yds total in 1 hr 18min (including the rest).

G

Wednesday, June 11, 2014

RACING BREAKDOWN

OH man, Im pumped!!!

Yes, I get enthusiastic when you put in the work day in and day out and it comes out on race day. 

Having a 40 hour week job, that I love, a woman that I love, and her 2 kids, that I love, is not an excuse if its something I want bad enough and a goal I want to reach. 

If you have a dream or goal, you can NOT have excuses and you have to make sure your loved ones support you. 

Sunday was my 7th race of the year. It was an Olympic Triathlon (1500m Swim, 25mi Bike, 10k Run). Jen and I started our journey Saturday around noon. We drove to the race which was a little under 3 hours from us. It was in a beautiful State park that we want to go back and camp there. So beautiful!

Anyway, an hour in to the drive, I realized I forgot my wetsuit at the house. I tweeted to the race director to see if the race would be wetsuit legal (water temps of 77degrees or colder) and sure enough- he responded yes. That was not good. Wearing a wetsuit is not so much for chilly temps but rather to make you swim faster. Alot faster. It keeps you buoyant so you use less energy. Also, it slices through the water better than your racing kit. 

But, we couldn't do anything about it so we cranked up the radio again and jammed to John Denver! :)

We arrived to the hotel, unpacked, and realized- I forgot our Toiletry bag. Jen is learning that I am pretty bad at forgetting stuff. So we went to Walmart and loaded up!

Anyway, after all that- we went to the race site, took in the views and then ate dinner at a great pasta joint. I also had my ritual Beer before a race and she did too :)

Race Day:

Woke up at 6.10am, left at 6.30, arrived at Transition at 7am. Got ready and raced at 8am. I of course had coffee. A race day must.

Swim:
    I was shivering, I always do  but the lack of wetsuit enhanced the chills. I looked at Jen and she was laughing at me.. Apparently, I was the only one without a wetsuit in the elite field. Anyway, horn blew and we were off. 3 guys sprinted out of the gates and then there was me and another guy. While I expect to be top 3 out of the water, this race- i didnt knowing they had the advantage with the wetsuits. So, I told myself- just swim as and get that out of my head.
The 3 guys swam the whole time together drafting off each other. It would have been nice to be with that group but I was not. I was 2min back by myself in 4th out of the water.

I did have a super fast transition since I did not have to bother taking off the wetsuit.

Bike:
   Passed 3rd place within the 1st mile of the 25mile loop. Then it was just me and the farmlands. Such a beautiful ride. No cars and just amazing scenery. It was really windy from mile 11-20 though. That was one long stretch into the wind.
In races, I always think Im lost on the bike. When you do not see anyone for miles, it really plays with your mind. But once I saw the 20mi marker, I knew I was close and mentally got prepped again. I biked the last 5miles very well.

My split average:
10mi - 23.0mph
10mi - 21.9mph
4.8mi - 23.2mph

Run:
   Coming in off the bike, I saw that 1st place was too far and 2nd place was close to 3min ahead of me. So once I started the run, I also saw no one was close to me from behind so the race was for me to catch 2nd. Plain and simple.
It was a 2x out and back 5k course (10k total). The first turn, I saw him struggling. The u-turn, at mile 2, I saw I was only 45sec back. I then caught up him at the 5k mark. Mentally, I told myself- do not let up. HE still my have an extra gear. In the end, I prevailed.

I took home 2nd place to add to a year worth remembering. 6 out of 7 races I have finished top 3 overall this year with the other one being a 6th.

I am so very happy!!

Next up- One week of fun exercising, then back at it for the 2nd half of the year.

I can not wait.

G






A nice shot of Kerr Lake

This was the only traffic on the bike course.

Coming out of the water

Saw a teammate at the race...

Before the race, I was jacked up on Coffee!

Before the race.




Filters Fast


logo

TriBike Transport




Tuesday, June 3, 2014

CROSSFIT AND RUNNERS AND TRIATHLETES AND EVERYONE ELSE



    My simple viewpoint to all this madness going on out there with Cross-fit Haters/Bashers and Cross-fitters defending themselves IS THIS:

    If you are exercising and improving your health and want to preach it to the world then do it. Your happy and want everyone to know it. Let the ones complaining "de-friend or unfollow" you.

    Runners, Cyclists, Swimmers, Gym lifters, Cross-fitters, Jumping Jackers, Rowers, Tree Climbers, and any other Fit fanatic out there- its your choice on what route to go down but as long as you choose a healthy one instead of the Couch potato your flippin awesome and your trying!! Thats what matters.

    Please my friends, its not the end of the world if someone posts on social media about their workout. I'm pretty sure there are much more stuff going on in the world that is worse than that.

    And yes, Im a Triathlete. But my brother is a Crossfit Coach while serving our country and I respect what he does day in and day out. A little respect goes along way.

Peace- time to go bike and run ;)

G

Sunday, May 18, 2014

4 RACES IN 4 WEEKS

     Yes! The time has come for a day off. My 2nd day off from training in 2014. And its a great one!. I got to sleep in, drink lots of coffee on the front porch with Jen and make a great breaky. Then watched a movie all before 10am (I didnt really sleep in, but i did wake up without an alarm).

     Anyway, so my races. 5k, duathlon (5k run, 20kbike, 3k run), Sprint Triathlon (350m ocean swim, 1.5mi run, 14mi bike, 1.5mi run, 350m ocean swim), and an Olympic Triathlon (1500m swim, 27mi bike, 10k run) - All done in 4 weeks. Results - 1st, 3rd, 6th, 3rd. And a tri earlier in the year is my 5th one. That was a 1st overall.

Yesterday's race recap was a doozy!

     I woke up at 3.45am. The weather was 41 degrees. I did my pre race prep and headed out the door. The drive was over an hour to race cite. I arrived to sign up for the race (waited too long to pre-register)  and was NOT FEELING IT! It was freezing. I was physically tired. I called Jen and told her Im coming home. Its too cold. She then gave me a pep talk which changed my mind along with me seeing Jimmie Johnson (the NASCAR driver) out there doing the race. I refuse to let a NASCAR driver be tougher than me. ;)

So I signed up and got my transitions ready. 

Swim - Felt great. The lake temps felt good compared to the air temps and the lake calmness was refreshing after last week's ocean swim. One guy went crazy in the water and was gone from the gun. Come to find out, he went to the Olympic Trials for the 1500m swim. He killed me. But I was 2nd so that was awesome!

Bike - Freezing! Way too cold the first 5miles but I figured everyone else had to endure the pain. I got in a rythym and limmited the damage on what is my weakest leg of a triathlon. I had the 13th fastest bike which is not good but not bad. 

Run - I felt slow. Flat out. Slow. Come to find out, I end up having the 2nd fastest Run time of the day as well which was great. A couple athletes got lost on the course as did I, and some really paid the price. It was confusing thats for sure. At the end of the day, I am very happy I raced instead of driving home and taking a 2 hr ride at 5am for no reason :)


Thats it in a nutshell. Morale of the last 4 weeks:

There will be times when you doubt yoruself; Times when you dont want to do something even though you know after it you will feel amazing, but at the moment it just doesnt seem worth it. 

Split deicisons in our life could be the key to our future whether its take a job in a different state, send that email to your boss, say those 3 words to a girl, go back to bed or get your workout in. For all these decisions, asking help from God is probably not a bad thing ;)

Alright, here are some pics of the last 2 weeks. :)











logo

Filters Fast




Sunday, April 27, 2014

3 WEEKS OF TRAINING, LIFE, and PICTURES

Hello!

I love pics. Simple as that. I feel like they tell so much more and are far more exciting than paragraphs. So below are pics from my last 3 weeks. Life has been good. 
I did lose a Coach and Mentor back home who was too young to die, but I have come across many of those situations in my life already and I'm just 26. I have learned that crying and always thinking of them is actually a Great thing. Why not keep those memories.. Don't ever let someone tell you otherwise. 

Swim: Swimming is going great!!! Just feel like a fish in the water (I'm not by any-means - rather slow compared to a fish) 

Bike: Last week I biked 200 miles.. That was awesome. Feeling fit but definitely need to get faster.

Run: Ran a 5k on my birthday in which I won. It was local and thought why not give money to our small town. Come to find out, no one showed up and I won. I ran 2 miles fast then slowed on the 3rd mile. That makes 3 races this year: A Triathlon (1st Overall), A Trail 5k Race (2nd overall), 5k Road Race (1st Overall)

I hope the streak continues. Time to do some multisport racing!

Strep Throat Excitement!!!
Sometimes, looking back isn't such a bad thing.
My 3 azalea bushes are blooming !
Time for a Workout w/ my Pace crew
Not too thrilled for the cold temp waters
First meal with fresh food from our garden!
I thought this was a cool photo of my front porch.
It's Spring Time! My backyard is coming around (Proud Owner)
I do this alot before a workout. Make a Latte and hang out side... I always try and slow down life.

She is my Good luck charm. Not just with Racing. With Life....

Front Yard- Yes- yard work is my hobby!

Everyone wanting to ride 53 miles with me on my Birthday- Pretty cool! ;)


logo


TriBike Transport

Filters Fast



Sunday, March 30, 2014

TRIAL RUN

     My friends, I have some advice for you. We all have a main or "A" race for the year that we are training for. We normally have a 12-16 week training plan and we go by it religiously. Let me help you out, please enter in some races before that Main race. Training is good and definitely preps you for your race. But training does not prep you on the other factors that happen during race day.

     For example, I did a local trail race on Saturday. Nothing near what my Main Summer races will be, but it was right near my house and I had a hard run workout scheduled for the day so I said "Why Not?". Well sure enough, I learned something. A big Something. 

     My Heart Rate at the start of the race was 20 beats faster than the normal start of any workout I do. My Max HR during this race was 13 beats higher than my max during any of my workouts. What does this mean? My body was just introduced to a new variable and unfortunately- it happened during a race. This is what you don't want to happen during your Main race. 

     I know a lot of people running the Boston Marathon. They could be in for a long day if they have not prepped for the first 3 hours before the race where you are just sitting in a grass field with no shelter in what could be some frigid temps. This doesn't mean they should do that exact thing on a training run, but I would highly recommend them being awake 5 hrs before one Long run to make sure their body is use  to that. Does that make sense?

     Don't Let the day of your Main ("A") Race be the first time your body experienced something. Push your body during those training workouts (a select few) or do local races so you know (somewhat know) what to expect on the Big day of your Main Race.

     Oh, and even cooler- as I always do with endurance sports- I related this to life. Why not go through trial runs with events in your life before just jumping in? It might work out it might not but at least you wont be surprised in the end. 
One Fun Race!

G

logo

Hammer Nutrition
Filters Fast


Sunday, March 23, 2014

VOLUME - TRIATHLON TRAINING - GIVING THANKS

Hello!

     Ah, another week in the books, another week to be thankful for, another week that made me stronger, another week that exposed more weaknesses in me, another week to prep for the oncoming week.

That's exciting!

     I first want to give you this tough quote from the Bible. I see on social media alot of name calling or boastful comments, especially during the NCAA basketball tournament (I just like to sit back and read these comments :). Its a game people. No need to get mad via Facebook or twitter. Plus, there are sooooo much to be thankful for, and remember to give the thanks to God- dont boast about something that doesn't belong to you.

1 Thessalonians 5:18 - In every thing give thanks: for this is the will of God in Christ Jesus concerning you.


Simple blog this week.

Swimming:
     PR'd in the 200yds on Friday. That was cool. Also had a really good 5k swim workout on Wednesday. So good, that after it, I laid on the bench in the locker room and was thinking about calling for help to come pick me up. Now THAT is a good workout!

Biking:
     Volume, Volume, Volume. Aka alot of miles, miles, miles... My body needs/ has to get comfortable going fast on the bike for a long time. Rode a 3 hr ride on Saturday with 2 really good friends. I like to ride to meet one friend, then we ride to meet the other. That really helps me break up a long workout. Plus, it was 70 degrees for the ride! Who wouldn't want to be outside in that weather.

Running:
     I had 3 really good workouts this week and the other 3 runs were easy runs to help my body recover. The Skora running shoes have been amazing this year. I cant believe how tight fit they are and that I love. They also are light which has helped lower my times. After a 30mile bike today, I did a 10k run with 2x2mi tempo efforts after. That was some good stuff.

Anyway- that's it on training.

Also, I had an amazing cleaning/productive session to end my week tonight. I dont know about you but that is how I like to start my Monday morning. :)




   
Go Gators! (but im not hating on other teams- they are all very talented, way more talented at basketball than you or me)

G
The U.S. National Whitewater Center was Jamming Saturday
After Jen and I ran, we people watched while eating and drinking. 
The trails there are Awesome!
The farm next to me where I take Sox to play. It looked awesome that day!
Just making Shadow Monsters with a 5yr old. No big deal!
My buddy had this made for me. And 2 others! I love them...


logo
Filters Fast
Hammer Nutrition