Crossfit WOD

5K Row

Got lucky w/ this one. I hit the gym and forgot some tunes of course but still got after it. I Warmed-up easy w/ 10 minutes on the Treadmill and then threw in 10 Clockwise 12# MB Circles, 10 20# DB Swings, 10 12# MB Russian Twists, 10 20# DB Swings, 10 12 # MB Russian Twists, 20 Db Swings & 10 Counter-Clockwise 12# MB Circles. Next I hit 5 120# Gravitron Pull-ups. Then I ripped 5K on the Rower in 21:14 my first sub-22:00 time in 3 years. I cracked around 3500m but held on to a good time.

C2 Rower Workout

Back to the Rower. With my knee @ 80%, I'm still laying off running unless it's a race. I did 35:00. 10:00 WU/8x1:00hard+1:00easy/10:00 CD. I got 8022m in for probably my longest Row ever. I want to build up to 10K. GNR did me right as I gotta crank tunes to row.

C2 Rower Workout

30:00 on the C2 w/ some loud GNR. Got 6689m done. My knee felt the best in a month so I think I might be around the corner on it.

C2 Rower Workout

Hit the gym for 5k on the rower in 22:49 threw in some 1 minute intervals for minute 15,17 & 19.

Matt Stafford--one of my favorite Dawgs!

Matt Stafford didn't win an SEC title but did about everything else and now he's just pure NFL Macho! Check this!

Hopper Deck Workout

After shovlin' snow in the morning, I drew Queen of Spades: "Cindy"
20 minutes as many rounds as possible (AMRAP)
5 pull-ups
10 push-ups
15 squats

I scaled it down to 15 minutes and swapped in 30# DB shoulder presses and hit 11 rounds w/ about 12 secs to spare. It was fully because Spencer kept trying to crawl under me during the pushups and during Round 8 I collpsed on him and rolled over on his tail and he ran off and watched the rest of the workout from the doorway. He forgave me and wanted to lick my face during recovery at the final bell.

Hopper Deck Workout

Ace of Hearts: JT
another hero workout I scaled down
JT
For Time:
21-15-9 reps
30#DB Shoulder Press
Chair Dips
Pushups

I finished in 5:13 and seriously doubt handstand pudhups in my near future.

CFE Workout

12 minute Time Trial on Concept2 Rower
I rowed 2942m in 12:00. I really wanted to go over 3000 but I cracked after 8 minutes and limped the rest of the way in.

Hopper Deck Workout

Dialed up the Three of Clubs--Tabata Bottom to Bottom. Basically for eight sets you do 20 secs of squats and then rest for 10 secs in the down position. I did 76 total 11/9/10/10/10/9/9/8 and trust me the 10 sec rest burned.

UGA 34 - tech 24

Fine Georgia Victory!

Crossfit Workout

Sunday 091129
"Joshie"
Hero workout for time:
3 rounds
21 reps 40lb Dumbbell Snatch, right arm
21 L pullups
21 reps 40lb Dumbbell Snatch, left arm
21 L Pullups

I did 3 rounds 10 reps, 12 reps, 10 reps with 30lb dumbbells and switched in Dumbbell Presses.
My arms felt really sore from yesterday but I finished in 8:15

Saturday 091128
"Linda"
Benchmark workout for time:
10,9,8,7,6,5,4,3,2,1 reps
Deadlift: 1 1/2 bodyweight
Bench Press: bodyweight
Clean: 3/4 bodyweight

Scaled-down in 10:12
My knee needed a break so I subbed in Good Mornings, Pushups and 30# Dumbbell Cleans. Working out at home means I lack some equipment. I did this after work and before the UGA game and ended up watching the first drive on DVR before I caught up.

Hopper Deck Workout

I gotta start keeping up with my postings. I drew the Six of Hearts from my Hopper Deck. "Tabata You Gotta Be Kidding Me" Eight sets of 20 secs Work + 10 secs work of 30# DB Swings, DB Shoulder Presses, Air Squats & Sumo Deadlift High Pulls. Interestingly, I nearly hurled during the Air Squats, my easiest set.

Scored 264 for total reps.
DB Swings: 7/7/7/7/7/7/8/9 (59)
DB Press: 9/9/8/9/8/8/7/7 (65)
Air Squats: 10/10/10/8/9/9/11/10 (77)
SDLHP: 8/8/7/7/8/8/8/9 (63)

Go Dawgs!

Medicine Ball PT

Hit the Verdi Nature Trail for a little Medicine Ball PT. I donkied my watch so I didn't get accurate times; also I didn't dial the workout in the way I wanted because I skipped the 1st 400.
It took under 40 minutes with most of my 400's in the low two's I went 1:55 for the last and sub-2:00 for run #3. Next workout, I'll start w/ a 400. I really struggled, the time off because of my calf puts me behind previus times. I used the Men's Health Medicine Ball Workout w/ a 10 lb med ball and ran a 400m on the trail in KSO's.

Bike Training

Pedaled up in Cold Springs. Felt out of synch but I think the wind helped w/ that. 13.27 miles in 50:07. Wore my compression sleeves and my legs felt warm the whole time so don't go w/ socks.

Crossfit WOD

I went back to the basics w/ the Begginer's Workout but with a bit of a twist.

1 cycle of the Dirty Dozen
12 reps each: Medicine Ball Circles/Medicine Ball Russian Twist/Deadlift/Pushup/Overhead Squat/Alternating Dumbbell Curls/Ab-Mat Situp/Dumbbell Shoulder Press/Back Extensions/Dumbbell Swing

I'll increase the number of cycles through the end of October and add Ruunning Intervals in a couple wee. Didn't work much of a sweat but I felt my lack of muscular endurance after the Deadlifts.

Arena Ball Alive and Well Down South

The Ginger Ninja struck again with a 52-41 Bulldog victory in arkansas. I nearly flipped out when I saw his pick but in hindsight it was a rare bad throw for the night. His numbers looked redonculous and he nailed the "Boomer Stat"--the W. EveryDayShouldBeSaturday glossed Joe Cox the Ginger Ninja but I'm running w/ it. Maybe they'll run w/ "Defender" for CWM(he's about to get the U-Haul in front of the house treatment). Did Cox suffer from the ebola @ osu or something? Because, I really sweated this squads ability to score after opening day.

What really worries me is the Arena Ball scores Georgia is inflicting on the SEC. These crazy scores will eventually bring the conference down (UGA 52-41, 41-37, 42-45 in a loss last year, 52-38 @ Baton Rouge last year; auburn 41-30 over wvu, kentucky 31-27 over louisville). These scores off the top of my head look like big 12, pac-10 junk especially when the SEC gapped those conferences about 4 years ago. If College Football runs in cycles the SEC(especially UGA) better play proper fredom lovin', American Defense!

I'm BAAACCCCKKKK......

Finally un-hobbled and ready to go!

CrossfitEndurance WOD: 15:00 90% Concept2 Rower--3562m
My HR battery died so I guesstimated my effort for 90% and was all over the place. Felt fluid but I'm about 6 sec/500m slow for now. I also used the #10 Dampers setting w/ a slow stroke for minute pace (around 30) so I might change that up. I played some AD/DC on the iPod and it worked!

Crossfit WOD: Rest Day (Whew!)

Followed it w/ Yoga Practice.

Bike Training

Got a lunch break Time Trial in. It looks like pedalin' during lunch will be tough time-wise (unless it get faster). After a short warm-up, I did 5.1 mi in 15:34 with a cool u-turn through a roundabout. The wind became a factor as I had it behind me to get up to speed but it really held me back in the second half. I couldn't get on my big chainring and really had to finesse my pedal stroke to get over the inclines w/ the breeze in my grill (not my style) and I held back from sprinting to the line.

Bike Training

Did three laps of the Cold Springs loop for 20.miles. I rode super easy, but had to fight the winds a bit. I like the loop because ther's only one stop sign that comes on a downhill so you get back up to speed quick. Gonna TimeTrial in the morning so we'll see what's what.

Bike Training

Went uphill a little over 19 miles on the bike around hign noon. I got a total of 1740ft climbing in as well as measuring a couple climbs to use as measuring stick. I generally use Las Brisas Dr from McCarron to Robb Dr to test my climbing (400ft in elevation over 1.6 miles for about a 5% grade or close to a Cat 4 climb in the Tour). I hit it in 12:04 but I had to use my smallest chairing so I got some work to do. I don't want to set any time goals until I can climb it in my middle chainring. I threw in a couple of climbs just under a mile @ 4% & 5% grade. Then I cruised home up North Virginia 3% grade over 3.4 mi. Interestingly, I hit all these climbs inside Reno city limits--I'd hate to see what happens out in the wilds.

Bike Training

Drove up to Cold Springs and pedaled 16 miles. I threw in a 5k Time Trial on the second lap in 9:04 (20.5 mph). I used my GPS to measure the interval and sort of forgot cutting all the tangents didn't really shorten the ride. I felt a little soft on the inclines w/ the wind in my face but I figure my top end power is a bit lacking. I rode my cyclocross rig in baggies so the time wasn't that bad.

Bike Training--Dukes of Hazzerd-style

Got to Georgia and threw in a ride on Saturday. Aubie and I rode from Madison, Ga out to Rutledge, Ga and back for 22 miles. I found the 98 degree temp and 82% humidity w/ a 24mph headwind just special. How it can be 82% w/out a cloud in the sky freaked me out. Out of spite, on the ride home we stopped and ran a couple of 400's @ the track (1:40 & 1:53). One cool thing, though, we rode on the Dixie Highway (for real that's the name). Even w/ the heat conditions, I felt strong.

Today, we rode the same course and thankfully a storm blew in and we got rained on dropping the temperature down and even with the headwind the ride went good. I felt like I was dancing on the pedals the whole ride and never felt my gears. We finished w/ a short run off the bike to groove our legs for triathlon running.

Bike Training

Popped tall for Spinning Class. Nothing exciting, just a spinning class. Ended up w/ a meeting in the a.m., so I didn't get my lunchtime workout in.

Catchin' up on my Workouts

I got behind on my posts. Sometimes, my laptop doesn't load my blog (and I blame france). Although when George Bret gets fueled on a golf course and stars droppin' F-bombs, I manage to post; or Dude & Sweet smoke the Five-and-Under Fun Run.

Saturday: 1000yd Swim Time Trial in 18:30 & Michael in 17:51 & I lost my BlackBerry in my shoe.
Thursday: Medicine Ball Sprints: 25:54 w/ 6 400m interval (and I swallowed a bug during the second run).

No Excuses 5k

Cruised over to suckramento for the No Excuses 5k. Slowrunner77, his wife and daughter let me crash w/ them in Grass Valley (insert Ricky Williams joke here) at the in-laws and we got goin' for a Memorial Day race. This race adds a little wrinkle because they invent some wild handicap system that allows people to win by subtracting time versus crossing the line--it's still a little hazy. I misread my handicap and kept telling Slowrunner77 I had 11 seconds on him when actually I was more and he had to endure the whole "I'm standin' behind you but I'm really up the road 11 second in front of you" comments about one million, three 'hunerd forty-seven thousand, two 'hunerd & thirty-four times--or like 3 less beers than he's rated. For the record he erased the deficit within five 'hunerd meters (and yes I like typin' 'hunerd almost as I like sayin' it). Slowrunner77 ripped 16:32 but after all the cheatin' (age grading) he ended up 32nd place; let's put this in perspective if you added his placings over the last three years, they wouldn't add up to 32 and I don't think he's ever been 32nd in anything in his life--except being a Cav's fan, then he's the worstest. I ran 26:28 and SnowLep gapped me by about 11 seconds at the 2 & 1/4 mile mark. I picked up a couple minutes over 5k since Feb, but I still think my last few races didn't reflect my training gains.

More importantly, SnowLep's boys (Dude & Sweet) rocked the 5-and-under Fun Run. I even got to hop out on the course and high-five the champs during the homestretch. Now SnowLeps's boys are six and shouldn't be in the race but like Jesse "the Mind" Ventura says: "Win when you can, lose when you must; but, always, aways CHEAT!" I freakin' loved it! It ain't like those stupid, little 2-year-old losers Dude & Sweet smoked will grow up to be worth anything; they're from california not Georgia and all they're asleep at the whell parents suck, too. However, SnowLep did the so-called right thing an DQ'd the fellas so all's well that ends well--except my dream of Dude & Sweet dominating the 5-and-under Fun Run circuit.

The day went long, though; we hit River City Brewing where Captain Kev rocked a liter Hefe and the we all rolled to the suckramento zoo to watch snow leopards, flamingos and me yawn.

Bike Training

Popped tall for the 5:45 Spinning Class. Kept the tension light and focused on keeping my cadence @ 95 rpms. I'll start overgearing next week to build strength for TimeTrialing. One funny thing about the class, though, during the whole 45 minutes of class I only knew like 2 songs the cute little girl teaching the class played on her CD player. I guess these vulgarians in Reno ain't ever heard of SKYNYRD.

Swim Training

Hit the pool after work for some hypoxic swimming (good for building lung power). I lost count so I erred on the side of an extra lap (my Mama didn't raise no fenchman). Before I describe the workout, a couple of definitions: length--one end of the pool to the other; lap--to the far end and back. Anyhoo, tonight's swim: For Time: 10 lengths freestyle+1 length swim underwater; 9 lengths freestyle+1 length swim underwater, 8 lengths swim freestyle+1 length swim underwater, and all the way down to 1 length freestyle swim+1 length swim underwater. I finished in 33:03 for 1625 yds total. The underwater swims ended up like a comedy because after making it almost 3 qtrs of the way on the first one; I was beggin' to make it halfway on the rest. I ended up breaststrokin' while holding my breath as long as possible the rest of the way. The freestyle felt good though. I felt long & strong in the water with good leverage during my pulls. Also, I shared my lane to get some waves from the other swimmer.

HOF'er George Brett gets loose

Hall of Fame Third Baseman George Brett has the Kansas City Royals' Manager's(I don't know who manages that squad but if you see George Brett tell him the Kansas City Royals manager is my favorite manager ever) back. Please ignore the intro--I don't know how to edit video.

Actually, he seems strangely calm.

That'll be me when I get run from Verdi.

Concept2 Rower

Hit the gym after work and ripped 5k in 20:44 on the rower. I rowed under 21 minutes for the first time this year so I kinda got pumped. I really want to run 5k at that speed off the bike so I got a lot of work to do. After the row, I slipped in a Yoga practice. This will scare you: I turned down Slowrunner77's offer to drink some bourbon barrelled ales to get my workout in.

Concept2 Rower

Hit the Gym after work to row 5k (21:30). I felt flat during the first 2500m but Van Halen came on my Shuffle and I picked it up during the second half.

Crossfit WOD

Hit the Nature Trail for a Medicine Ball/Running Interval Workout. I ripped-off a medicine ball workout from Men's Health and peppered in some 400's for a nice little workout.

For time:
400m Run
20 MB Circles/20 Ball Slams/20 Standing Russian Twists
400m Run
20 Squat to Presses/20 MB Sit-ups/20 Rocky Solos/20 Toe Touchers
4oom Run
20 45 degree twists/20 diagonal touches
400m Run

20:52 (1:41/1:45/1:45/1:41 splits for the 400's)

I forgot one of the exercises and didn't set-up my area before hand so the time is off. In the future, I'll break the exercises into sets of two and up the 400's to six and work up from a 10 lb medicine ball to 20lb.

Erskine Hill

I gave this a great deal of thought. About two hunerd yards on the Verdi Community Library Nature Trail we got us a little hill. It ain't that tall or steep but after a couple of rounds in a workout it makes you dig deep to hold your times. I always like to name the hills I train on because it gives me something cool to think about during tough workouts. After several trips up the hill, I decided to name it after Erk Russell. Coach Russell defines the reason a Georgia Man never quits ever and enjoys a cigar after a fine Georgia Victory. Best of all Coach Russell knows "THERE AIN'T NOTHING LIKE BEING A BULLDOG ON SATURDAY NIGHT!"

Tip your flask and let the guitars blast for Erk and figure I'll GATA on that hill during workouts.

Climb the Legacy

Yesterday, we finally got our crack @ the Silver Legacy. The American Lung Association created the event as a fundraiser. I focused more on the race than on the fundraisin' (BOOOOO DAVE!). Anyhoo, I finished around 6:05 for 36 floors. I tell you this racing up a stairwell ain't no joke. I started redlining around the 11th floor and it got ugly from there. We also changed stairwells and I got really discombobulated and struggled to stay smooth. I wanted to go under 6 minutes but just missed. Our team leader, Slowrunner77, won the event @ 3:24. Thankfully, I reached my "B goal" of not taking twice as long. My other teamates rocked and we came close to placing with the top woman finisher too, not bad for a Drinkin' Team w/ a Runnin' Problem.

Stair Training

Last stairwell day 'til showtime. Slowrunner77 & I jogged down to the CircusCircus and hit the 28 floors twice. I got up the hill for the first run in 3:43 (my first time under four minutes) and then we went hard for 9 floors before fininshing the second leg. The jog back to the park sucked because my left calf tightened up and made things challenging. Anyhoo, Slowrunner77 scored some Stone IRS so the deathmarch ended up worth it. I iced my calf and watched Star Trek and enjoyed and IRS--all in all a good day.

Moms on the Run '09

I met SnowLep this AM and we ran the Moms on the Run 5k this morning. SnowLep and I finally got to hang for the first time since she took her new job down in Carson City so we had fun. Also, she needed to get out and about while Capt. Kev and Dude&Sweet(her six-year-old twins) fixed her Mother's Day Brunch. I finished in 27:20 and SnowLep finished a few secs behind. It appears the course went a little long but I ran a little slower than expected. Still a fun morning. The race supports several local cancer charities. I saw one of the superstar third-grade readers after the race so the rumors of me running in pink should explode during recess Monday morning.

SnowLep & I both pretty in pink @ Moms on the Run.

Crossfit WOD

Finally, some nice weather. I hit the Nature Trail @ lunch for a little workout. I went with Michael and ripped it in 17:32 I thought I'd get under 18 but this is my fastest time by about 20 seconds so I'm pleased.

Michael
3 rounds for time
800m run
50 Back Extensions
50 Crunches

17:32 pr

Now I get to focus on recovery and race on Sunday!

Stair Training

Met w/ Slowrunner77 @ 6:45 in the am for a couple of ascents up the 28 floors of the CircusCircus. Ironically, we both felt some lower leg issues and took it a tad easy. I made the first climb in 4:07 and then hit the first 9 floors of the second time in 1:29 w/ the rest in a blown up 3:29. It looks like the Legacy Climb might be over in under 5 & a half and then I can focus on Indian Springs.

Concept2 Rower

After work, I cruised to the gym and rowed 5k in 21:11. I totally talked myself out of this workout until I got about 1500m in. My left calf really tightened up on me at work but I figured since rowinng doesn't bear weight, I could push through.

Crossfit WOD

Kelly
Scaled Down

4 rounds 400m Run/5 Box Jumps/15 Wall Balls w/ 10# Medicine Ball for time.
14:59

I hit the Nature Trail during lunch for a workout w/ a little running. The weather totally blew--as in 40-45 mph gusts. I found it just special when a wind gust blew the ball and it hit me right in the nose. Thankfully it didn't bleed but it rattled me a bit. My run splits seemed really weird 1:42/2:00/1:56/1:42 but I think getting hit in the nose distracted me.

Rock 'n River 10K

Thankfully I pre-registered for the race because I woke up on a cold and blustery May morning for the Rock 'n River 10K. Then, I realized the race started @ 7:30 and ended up getting down the road early w/out breakfast (not a prob because I do most Sunday training on empty anyhoo). I caught up w/ TLD teammate Turi (before he started the 1/2 marathon) and got my dome right for racing. I ran 10K in 54:18 w/ splits of 28:09 out & 26:09. I went back to my data and I picked up 4 minutes from the Turkey Trot last November and the 26:09 over 5K ranks as my fastest 5K in forever. Slowrunner77 showed up around mile 5 for supports--thanks--and after the race and breakfast we cracked a bottle of Older Viscosity (and it rocked).

Crossfit Wod

Warmup: 2k Concept2 Rower 8:22

Cindy
scaled down w/ gravitron set @ 100 lbs
as many rounds as possible in 15 minutes
3 pullups/6 dips/9 squats

I finished four rounds but the workout scores as an epic fail. I started feeling pain in my neck so I shut it down early. A little recovery and advil goes a long way so I should be up to the task tomorrow.

Run Training

I ran Friday's CFE WOD. 10x100+2 min RI on the football field at McQueen High. I noticed a slow down after #7 but I really focused on my POSE form and turnover. I felt slow until #4 then I felt a little explosiveness in my starts. Again, I cherry picked this workout to help w/ stair climbing.

Crossfit WOD

21-18-15-12-9-6-3 for time:

10# Medicine Ball Slam
30# Dumbbell Swing

11:54 w/ RI down to 150 bpm

This workout really works anywhere you can take a medicine ball and a dumbbell to. Again, I picked a high intensity workout with a bunch of leg work and some upper body work to help during stair climbing.

Stair Training

Met w/ Slowrunner77 and jogged down to the CircusCircus to do 2x28 floors stair climb.
4:14 & 4:41 improved from last week.

CFE Workout

Swung by the gym after work for my Crossfit Endurance Workout.

Since I ran at lunch, I went with a ConceptII (C2) rower for my workout.

12:00 Time Trial

I knocked out 2922m and look forward to topping 3K in the future.

Now I get to celebrate with a Palo Santo Marron--ah yeah!

Crossfit WOD

I made this one up--so it ain't got a name yet.

I gps'd a good 400m loop on the Verdi Nature Trail to get some interval training in.

Workout Time: 15:13
400m Run (1:36)
21 Pushup/10# Medicine Ball Slam
400m Run (1:43)
15 Pushup/10# Medicine Ball Slam
400m Run (1:45)
9 Pushup/10# Medicine Ball Slam
400m Run (2:00)

I really cracked on the uphill of the last 400m.

First back to back WOD's in awhile and today topped 80 degrees as opposed to last week's snow it seemed crazy.

Crossfit WOD

Warmup:
2K C2 Rower: 9:21
Went slow >30 strokes/min and focused on long pulls

5 rounds:
15 sec work/45 sec recovery
70lb Dumbbell Sumo Deadlift High Pulls (SDHP)
Box Jumps

Round 1: 6/7
Round 2: 6/8
Round 3: 7/11
Round4: 7/11
Round 5: 8/13

Total 84 reps

Cooldown:
2K C2 Rower: 9:11
same as warmup

I scaled the workout down from Crossfit Football and figured this workout supports stair-climbing, which became a big part of my life last week. I switched to SDHP's to get some upper body work to help with pulling on hand rails and the box jumps train elasticity in the legs. I felt really fluid throughout the workout as opposed to yesterday's race that just felt sluggish.

Daffodil Run

Cruised over to Penn Valley, CA to run the Daffodil Run. I ran 5K 27:07, about a minute quicker than my last 5K. Also, I ran pretty even splits 8:46/8:42/8:41. Slowrunner77 volunteered @ mile 1 and his wife cracked 30 minute for her race and their daughter did the kids run. Back home in Reno, T and SnowLep ran a 5K @ Scheel's near Sparks Marina. They both scored 2nd in their age-group and T cracked 19:00 to set a PR. Way to go!

Stair Training

I met Slowrunner77 at Rancho San Rafael and jogged down to the Circus Circus to do a couple runs 28 floors up the stairwell. I cracked early and often. First trip up 4:32, second trip up 5:16. Then a death march back to the jeep with hills. Now it's off to work.

Run Training

36 degrees w/ snow flurries and 21mph winds means nothing. 3.3 mi in 31:33 & trust me the hills sucked.

Run Training

I went to McQueen today to train with a bit of intensity. After warming up, I went with 16xthe football field with a recovery of walking to the back of the endzone and back followed by 12 reps of stairs. Kinda tiring.

Run Training

Twenty minute tempo run. Out and back and I made sure I ran up Dog Valley road to keep my RPE high.

Crossfit WOD

After Sunday's wake up call @ Nevada's Track I realized I needed to get going a bit so I threw in one of my favorite Crossfit Workouts during lunch today.

Michael

3 rounds:
800m Run
50 Back Extensions
50 Crunches

Finished in 19:58 with run splits of 3:59/4:02/3:59.
I really felt Sunday's effort in my legs and cracked on the third 800 but kept one foot in front of the other. The 800's include a bit of a hill as I run on the Verdi Nature Trail (I need to figure out how to post the trail's specs) but not cramping during 3 sets of 50 crunches give me hope.

Run Training

Ran the Verdi Loop @ Lunch. 3.25 mi in 31:35. Super nice day and I wanted short sleeves. My calf injury kept me from running for awhile so I really felt satisfied with today's effort--it landed smack in the middle of my times so far this year.

C2 Rower Workout

Rowed before yoga practice today. I warmed-up with 10 minutes of easy rowing (2134m) and then went w/ 6 sets of 2:00 sprints + 1:00 recovery (slow rowing) for 3387m. I averaged 144bpm for my hr and maxed out @ 167bpm. Cooled down with some yoga and called it a day.

C2 Rower Workout

Basically a longer, slower repeat of Tuesday's workout. I warmed up dynamically and added 10# medicine ball circles (both directions). Then hit the Gravitron for 100# assisted pull-ups (2/3/2/2/3). I moved over to the rower and finished 5k in 21:57 (145bpm avg/155 max). I hope to run 5k in that time soon.

C2 Rower TT

Sunday took a bit of a toll and with some tightness in my right calf I decided to skip running this week. Swimming doesn't really get me in shape. I get through the water efficiently so I only train my stroke a few weeks before a race (I consider swimming 10% fitness and the rest a mix of technique and water courage). I didn't wake up in time for a Spinning Class. I really needed a workout today. Thankfully the crew @ Crossfit Endurance rx'd a Time Trial (TT) for today's workout so I got to row 2k. Right now I want to improve my overall physical conditioning so I plan on adding some C2 rowing to supplement my program. I like the rower because: a) it provides a total body workout, b) it ain't weight bearing, c) it requires technique and d) it allows you to push your heart rate to high levels.

I cruised to the gym after work to rip a 2K TT. I warmed up with some arm circles, leg swings, hip rotations, glute bridges and sumo squats. Then I hit the Gravitron Machine for some 100# assisted pull-ups (2,3,2,2,4 ((I followed the 100 push-up challenge plan))) and then hit the rower for 2K in 7:50 w/ 155 avg hr & 168 max hr (roughly 83% of 220-age hr). I think I went under 8 minutes once before so this might be a PR but I felt pretty solid while redlining. Then I walked the indoor track until my hr got under 112.

Finally, I broke out my massage stick and gave my calves some attention so I should get put back together again.

Oh yeah, a sub-8 min means a reward I went with a Green Flash Le Freak.

Hundred Push-up Challenge

T & SnowLep started the 100 Push-up Challenge. It seemed like a good idea (after I saw the link on T's blog) so I hit the deck for the initial test. I knocked out 21 and then paused and started figurin' out a strategy to keep going (anybody that's been in the service knows how that goes: do I shift my hands, change my speed, wait for a breath) so I stopped and recorded 21. Then I watched 24 and got mad thinkin' I should have done 24+1 for Jack Bauer. Oh well, I'll be doin' a'hunerd in six weeks.

Lake Tahoe Fresh Tracks 5k Snowshoe Race

I wanted to baby my sore right calf today but Slowrunner77 invited me to cheerlead (called me out) so I rented some snowshoes and got my mind right for the Lake Tahoe Fresh Tracks 5k Snowshoe Race. Turi (I ain't got a nickname for him yet) kindly drove and Team Library Dork (TLD) headed uphill to Tahoe to run in the snow. I broke one of my few rules about racing and ran with untested equipment. I never in my life wore snowshoes and really struggled to try them on @ Eclipse Running (Reno's Awesome Running Store!). I spent a restless night worrying about snowshoeing.





We got up to Camp Richardson and it ended up raining instead of snowing so I figured to put in a hard day at the office. After the normal pre-race lollygaggin', the race started. Snowshoe starts differ from other races because of the spray of snow from everyone taking off but after a hunerd meters everything settled into a normal race experience. Snowshoeing expends more energy but you put one foot in front of the other and go to the finish. The effort seemed weird because the distances felt off based on the workload. I really felt the effort during the second mile but finished in 37:38. They measured the course long but my GPS measured short but I know my famous "run the tangents" "strateegery" saved me several steps.

Slowrunner77 took the overall win; Turi finished top-five and second in his age-group and I took third in my age-group; so the TLD made the Washoe County Library System look good. I hate SnowLep missed the race but she can borrow my award until she wins next year.

Yoga Practice

Last year, I started taking yoga classes @ my gym to supplement my strength and cardio training. I missed a few classes the past couple of weeks but made class tonight. My calf limited me on some poses but hopefully I loosen up -- the temptation to snowshoe race on Sunday sounds like a Siren's Call.

Run Training

Jogged the Verdi Loop for 3.31 mi in 32:16. My strained right calf poved problematic during the second mile and bothered me enough to skip my strength session tonight. I hope I get it loose during yoga on Friday.

St. Patrick's Day Stout '09

A bunch of folks take pride in their Irish Heritage. I understand that; if you take every person in America that celebrates their Irish Pride on St. Patrick's Day and put it all together it almost equals the pride in the pinkey toe of a Georgia Man.

Anyhoo,
my father takes a great deal of pride in his mother's Irish ancestry. He and my Aunt Lorraine did a bunch of genealogy and tracked the family back to Ireland. Interestingly, my family worshipped as Protestants so the records in Ireland end up a tad more murky than Catholic folks. To honor my father, I decided to start brewing an Irish Stout every year to enjoy on St. Patrick's Day.

Today I bottled the first batch. I used the mrbeer.com to make a batch. I consider mrbeer.com idiot proof because I bought the kit, brewed a batch and nobody got the ptomaine poisoning. I plan on using slowrunner77 as a consultant (without asking him of course) and we'll see what's what.

Here's the recipe:

1 can Irish Stout extract with the added yeast pack
1 can Creamy Brown extract
1 pack Booster
regular sugar prime

I plan on tweaking the recipe with another Booster pack on the next boil and using raw sugar to prime the next batch.

We'll see!

Strength Training

After work I headed to the gym to toss some plates. I donkied my nutrition and felt a bit of a hunger knock but managed to motivate myself to train. I plan on easing into real workouts with deliberation so tonight I wanted to grove the habit and re-learn movements.

Warm-up: 2K row 9:09
12x135# Barbell Deadlift
12xDip
Cool-down: 2K row 8:53

I really lollygagged the warm-up and prefer more consistent times.

Run Training

Jogged 3.28 mi on the Verdi Loop in 30:57. Got to jog in the snow again -- yippee!

You Gotta Be Crazy Run pt. II

Some pics from yesterday and the course profile thanks to Turi & Snow Lep.

The course profile.

Before and after w/ the team back in street clothes collecting the loot. Yep, pink shorts count as street clothes for Slowrunner77.

When you finish as the team donkey, you get to be a clothes rack.

You Gotta Be Crazy Run 5K

I ran my first race of the season today. The day started nice and sunny but the day got worse by the hour. I joined Team Library Dork and we slipped into the library before the race for warm bathrooms, warm coffee and a little Metallica to get ready for the race. I finished in 28:08 slower than I wanted but the course contained three hills that really slowed my time. Also, it started snowing during the race and I found that just special. Team Library Dork made out pretty well. Slowrunner77 took 3rd place overall, Snow Lep and I took age-group prizes and Turi finished ahead of Snow Lep and I, but ran in a more populated age-group and missed out. I never believed I'd be the slow man on a team so I got some homework to do to climb the team ladder.

Based on the course's hills I consider the race much like a triathlon leg so I feel I get the opportunity to post some improved times during triathlons later in the year.

After the race, we sampled Avery Brewing's Hog Heaven Barleywine and Alaska Brewing's Barleywine. While we lacked a bonfire, It seemed pretty cool to sip a proper malt beverage in the snow. Slowrunner ranked Hog Heaven higher, Turi ranked Alaska higher, Snow Lep thought they both seemed pretty strong and I barely rank Hog Heaven higher because of the hop profile, but I really waffled.

Well Week One training went well and we'll see what happens March 16th -- my next race.

Preacher Coach Fires Up the Hoop Dawgs!

The defending SEC Basketball Champion Georgia Bulldogs lost to tech, got their coach fired and stared down the barrel of on 0'fer the SEC season. Instead, Georgia Football Coach Mark Richt got up in some grills and motivated the team to a lovely Georgia Bulldog victory over the florida gators. If Georgia can tank the rest of the games, it's a dream season.

Hey gator fan, "Do the jean shorts fit with a Hoop Dawg boot in your arse!"

Run Training

Slow, Cold, Easy Run
I took an easy jog on the Verdi Loop 3.27 miles in 33:07--slower than slow. I withstood the temptation to run intervals because I want to run faster in June not January. I felt cold and slow so that motivates me for Sunday. I might be running in the snow, though. The Second Graders at Verdi Elementary love my toughness because I run in shorts everyday so I got to fire them up about being tough Verdi Kids (best part of my job).

Run Training

3.25 mile jog on the Verdi Loop right outside work. I jogged easy and finished in 31:20 a little under 9:40/mile. The part I liked best--I got my run done before the weather turned bad. I ran in shorts, gloves, beanie and two shirts and I figure the temp around 45 degrees. I noticed in my running log that my time lands close to my "tempo runs" but I felt slower and more relaxed. That leads me to believe I need to improve my running economy. I plan on running easy Thr and racing on Sunday but next week I plan on adding 1/2 mile intervals on the Nature Trail to improve my footspeed.

20 Week Countdown

Today kicks off twenty training weeks to the Indian Springs Sprint Triathlon in Flovilla, GA. It marks the third summer in a row I get go down to Georgia and race a triathlon with my best friend Aubie. I feel more fired up for this race than I did gearing up for an Ironman. GATA!!!