aug 27, 2011

Noon:
@ home babysitting the kids so dropped by Regenerate and brought home one of my rowers and did in my bedroom in my underwear - 74 deg in there ye know...
10 rds:
500 m row
15 push up burpees
27:07

goal is 24:59 on that one, will do over time with little higher power.my aer pace is quite good right now; as indicated by latest post to change the effort and split a little...did same pace every round on the nose - like 2:40 on the button each time - nice pace eh?

will just take some breathing speed work and a little lactate in the body...will come although not the goal, that one, the 60 min row for max meters (coming again soon - euugghhh) and the triangle loop run here are good indicators for me right now before i can get outside in the heat...

will run longer tomorrow AM maybe, depends on gals in bed, or might do some row sprints tomorrow at lunch, will see..

today --> 27 min x 7 (RPE) = 189 points - total for week so far - 688...one more to go...

aug 26, 2011

AM (of course)
- was warm and windy out there today...felt the back from the bending over work yesterday at gym for sure but slept pretty well - 8:45-3:45 straight, then pee, then up and down till 4:54...got up before watch beeped, good thing, that snot show past few weeks wiped me out for sleep and recovery as well
- noticing as well on runs now that breathing is OK, but 2 awareness's:
1. gotta get me some race shoes for AM runs now; little less work in them than the Free's but nonetheless a new shoe; as well as pick out some spikes for racing and play on the track over time here
2. gotta lay the plan and vary the running a little more for interval based work - split it up into hill work, pace work for 15-20 min, intervals @ 800 m pace - short and balanced, intervals @ 2-3 K pace longer and balanced
- went about 25 min this AM @ 4-6 up and down efforts so will say 25 x 5 = 125 total
- makes total for week - 499 so far, will run early in AM on Sat, not sure if i can on Sunday as Leigh is away, so will see and then add it up for week....

Ran out to Village Center on NTPP this AM, on way back old guy wants to teach me a lesson about running so he swerves into the bike lane, as if to say, "hey, i did not see you", then he opens his door and says "its your life, stay off the road, i'm a runner too"...and I say "what were you doin in the bike lane?"...and he says "it doesn't matter, get off the road"
- i sensed some envy especially with the i'm a runner comment as well as trying to prove a point by hitting me, oh well, he needs a hug
onward

aug 24/25, 2011

24th:
did an easy 20-25 min jog in McD community over paradise lane - just an easy one, tougher one day before and longer; so this one was 22 min x 3 on RPE scale = 66 total

25th:
AM

warmed up down the hill, then started at it tough from the bottom of the hill up
still too hot in AM, HR was 183 at top end, was 175-180 for sure most of time...heat played a role
walked at top for 1-2 min then jogged easy home
25-30 min total but only 15 min hard - therefore 15 min x 7 = 105 + 15 min x 3 = 45 so total of 150 for AM

Noon with Leighanne at CF 480
A. Power Clean x 5 x 5 - 95,115135,155,175
B. DL - 225#, 7,7,7,5,5,5,3,3,3 - rest 30 s - 60 s b/t sets
+
5 rds:
10 KBS - 1.5 pd
20 m bear crawl
10 DU's

good times, was sweaty as hell but pace was pretty good
coconut water and good WF meal after and felt well recovered tonight
hydration is key post these days!

aug 23, 2011

almost there without sickness, really...almost there, this weekend we had the level 2 assessment, and on monday AM David Weaver and I hiked pinnacle peak, so today back at it

AM
this route

4.6 miles
breathing was labored from the get go on this one
warm up smaller, as i knew this would not be as hard of a run today, but wad wondering throughout first little bit if I have some respiratory infection or something, maybe the heat and AC mix is getting to me...however, felt fine as i got into it, its mainly uphill for a while then back down hill on way back, like this run as it does not show but its a little uphill and flat to finish so tough work for little while at first, then easier there afterwards on return
39:30 - few breaks, would call it a "sort of hard" run so 39.5 x 4 = 158 points to start this week

Session RPE scale:
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)

 

Noon with Leighanne:

A. OHS - 5 x 3 - 145# x 5 x 3; rest 2 min

B. Squat Snatch - 5 x 3; 95#; 1 min rest

C. 1-5 CTB Chin UP ladders x 4

overheated at the gym, knew it after 1st set of squat snatch, dizzy, almost passed out; carbs are fine, water ok, just damn hot, i think 115 deg outside, therefore I'm thinking just too HOT to train and cool

onward

aug 18, 2011

AM Run:
did some more rolling and mobility work last night and was easier to get going this AM, gotta keep up on that, sleep was OK, did a 9-3:30 thing, then up and down till 5AM, no not bad

ran this route

 

man that uphill was NOT what i was expecting

the goal this AM was an aerobic run based on yesterday's harder one, so today it was 27 min and from minute 4 till 16 it was tougher than expected, as you can see on the elevation graph - "constant up"!

breathing still not 100%, still little mucus and dryness, although it was 90 deg when i ran this, yes, at 5:30 AM it was 90 deg F, hence the sweat accumulated throughout; which reminds me I have to stay hydrated throughout day and into PM more for next AM prep!

Will train with L at CF480 this afternoon sometime..

and just did a few hours ago

did:

A. BS - 3 sets of 5 @ 225; rest 2-3 min

+

4 sets of 45# plate OH lunges

and 3 sets of rope climb 20 ft (working on foot position)

+

3 sets:

10 T2B

5 HSPU

all good

striding in AM tomorrow

aug 17, 2011

AM
Just got back, still sweating inside my A/C filled home...did a tough 2.3 mile TT this AM...will measure distance somehow and find out...ahh, just did and attached screen capture, map my run is nice, will capture more of those on here...good times
the bench mark is set

(15 min x 7 PRE points = 105 total volume points)

notes:
downhill and almost to west world all was good, started laboring more chest and breathing wise right before Bell Rd, then had to focus on inhalation in order to get it back to operation...was OK...downhill stride has to improve, not that i'll be racing it but needs to anyhow...Rt knee acting up a little from the wall balls and FS last week...
recovered breathing within 2 min, mucus still coming out a little so almost there as mentioned.

aug 16, 2011

almost back...

AM:
32 min sausage run up NTPP past Village - 2-5 min on @ -10% VO2 Max pace, walk 20-30 sec

(32 x 4 = 128 total volume points)

PM
CF 480
3 pos PS - 75,95,115,125,135
+
5 sets:
8 HSPU
10 KBS - 32kg
12 cals on rower
(rest when partner goes)

friday, aug 12, 2011

reporting in...currently typing and doing so much work on the laptop that my arms and wrists are feeling like a secretary's...
NEW CHANGES:
- date entries now, makes it easier to find
- will record time of running x PRE each day to calculate weekly training load for running only (then a sidenote on the extra training at the gym also)

Aug 10th:
AM
first run for a while with nose being blocked up and all - everyone in house is sick - green gobbers everywhere - did 24 min easy..

Session RPE scale:
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)

so 24 min x 3 = 72 score for this AM

Aug 11th:

did 26 min, same route, little farther and little harder - so 26 x 4 = 104

+ 

in afternoon did @ CF 480 with Derek:

FS x 3 (205,215,215)

rest 15 sec

20 chin ups

rest 2-3 min x 3

+

team wall balls - 200 for time

6:38, i think we did 210

Aug 12th:

did the triangle loop - out gate, R, R at lights, R on 98th, up Bell Rd, R at north thompson peak, home - like 18 min total x 6 = 108 total

so for 3 days - 284 total for volume adjustments needed as i go on here

onward

day 31

up at 5AM from pretty good sleep, still adjusting to AC and warmer climate...still not 100% as of yet, sore throat is gone but tickle in throat towards end of day and itchy watery eyes and drip from nose is here - not bad just not feeling 100% ye know...

ran 24 minutes -12 out and 12 back - up to Vintage Spa and Resort - at 5:40 AM was surprised to see so many cars in parking lot as well as people training...busy place up there, might go a little further another AM as its nice and flat and easy with low traffic - I see a bunch of little bunnies each day now, funny little things they are...I've seen a bunch, 1/2 of them squashed on the side of the road as they are not that fast when i am close to them so i can only imagine what happens..the coyotes from Alberta would have a field day with these things...so will Red, I'll have to remember that when she begins her running here with me when she joins us in October...anyhow, good work day today here at office, just got back from WF's and lunch (tuna salad and black iced tea) and doing some afternoon work - will Run tomorrow AM and train in day with Garrett at CF 480 again sometime...onward

day 30

day 28 and 29 were write offs...woke up on day 28 in LA from a few hours sleep the night before and a fever, sore throat and headache...was cold and warm throughout day...and was up and down as day went on...attended the conference, had some good eats in day; relaxed in sun when i could but rest of time was walking back and forth to conference, then Whole Foods, then conference...i.e. woke up, walked to WF, walked to conference, walked to WF, back to hotel, then back to conference...lotsa walking for sure...40 min each way from conference center to hotel...was nice just to relax..
then late flight home to Scottsdale, and woke up next AM a little better but no go...played with girls all day and settled in to new "life" there - we are excited.

and on this AM, day 30, woke up and did 20 min @ 70-80% around the community, easy route, might be nice for a fast 3K test sometime as it goes a little downhill, then over, then up...like a triangle and no one is around in AM...was warm in AM of course and i think this affects my pace, will have to get used to this for sure, as I was sweating hard from 10 min onward...then as well back at home; but wanted to sweat a little anyhow and breathe a little to get the lungs going and get some shit out which i spit a lot of over McDowell Mtn Ranch drive...
stretched a little when home, then had breaky with Chloe

this was Hannah's first day of kindergarten, picture attached is the photo of her in the car on way to school; Mom dropped me off at StarBucks, my current office and this is where I am writing this; goal is to get a bike in the next hour, then workout at LifeTime Fitness, then home at 3 ish...will report in after...

In afternoon met up with Garrett at CF 480 and did:
A. Power Clean - 185# x 3 x 3; rest 1 min
B. PC x 1/PP x 5  -135# x 3; rest 1 min
+
5 rds for time:
30 lunges
30 DU's
6 PC and PP - 135#
(8:45)
- holy shit that was HOT and humid there; biked over from Raintree  -15 min on new Shwinn bike, worked out then biked home - 30 min - so 45 min total biking, + 20 min run in AM + workout = lots to eat at supper and afterwards, nite nite!

day 27

AM
Ran with Mike and Dave Weaver in LA, did 20-25 min easy pace, then back to hotel...easy run, concrete everywhere, staying at Palarmo on Wilshire

Noon
@ UCLA campus for the Ancestral Health Symposium - 10 rds for time:
4 HSPU
6 tree chin ups
8 pistols/leg
(time - 13:30)

was fun, did with Alyss'a bro, Mike, Nathan Holiday against one tree, fun stuff

day 25/26

25 is alive....up and at em this AM for a quick set of 6 hills in Royal Oak with newly shaven Red...parked across from Rocky Ridge crescent where we turn into Mike's place, parked there and ran down by Mormon church,....across in front of Victory Church and then up the 300 m hill-  hill repeats lasted 75 sec or so each time or a little longer - effort was not all out - just good pace all the way up, little breather at top, then back down; no rest at bottom, then back up

day 26 - day 1 in AZ - and of course had to check out the Sonoran Preserve; went online last night while taking my usual PM pre bed crap and looked on google maps for the local area and saw that there was an entrance on 104th ST i believe is the name...so hit it and little did I know that I can access the whole she bang from there; I thought that it would be hillier but it was not......well, not where i initially went, although I did see some early folks on the trail hiking towards the bottom of the mountain...so might need to extend it out each time and see how it is before REd and I decide to hit it up....

was a beautiful morning though, could see the lights of Phoenix area easily and was uphill from where i left my place to the gate entrance - almost got to gate entrance and turned back, probably a 25 min run total, was a nice start; now boarding plane to Los Angeles from Phoenix for the Ancestral Health Symposium; will see Mike and a few old friends there; should be fun.

day 24

Did the square loop with Red this AM:
some notes based on how this felt this AM:
- felt light and ready to go first thing this AM, sleep was 9:30-4 am, then H up, then 4:15-5 AM, then warm up for 20 min, then at it
- 1/2 glass water before hand
- Rt foot little sore before hand, then all good by Butterfield Acres
- felt light and fast and breathing was SOLID this AM, major difference thus far - HR was 160-170 at constant pace this AM, felt light and good!
- 1/2 way in had to re focus on form, once we did all good
- I am now in better distance shape than Red, we might have to part ways once in AZ unless she builds a solid endurance once in Kelowna..will see as i was pulling her last 1/3 this AM, went opposite direction for square route loop and did it in 28 min - i think fastest ever, fasest since i started this blog, and before that it was always 29:30 or 29 min, one stop for a poop, otherwise, pulled her along
- without Red i assume 27 min for just under 6K - 4:30 pace maintained for sure at 170
- stretched hip flexors this AM as well, that makes a difference as well, IMPT!

Noon Training:
3 clean and jerk - 135#
15 DU's
- on the min for 6 min
(rest 3 min)
1 PC, 1 PP, 1 PJ, 1 SJ
6 KBS - 1.5 pd
- on the minute for 6 min
+
7rds for time: - "strapped"
10 DB DL - 65#/h
10 DB push ups
- cannot let go of DB's at anytime

great session!

breathing was awesome; think i can work well at moderate to lower weights well, keeps the lactate low and breathing superb; solid training day today, been eating REALLY well for a few weeks now - paying off, no cheats, little rice crackers the other night but as long as carbs are good post wod, all is good in the hood!
hilly run tomorrow AM, then we gone!

day 23

Once again, did not think this day was a go...but the alarm went off and I got up not sure If i was going to do anything...I sit here at the counter writing as I thought for sure that Hannah would be up, as I heard her stirring earlier...its just after 6AM and no sound whatsoever...sleep was off again last night, HOT in room and coyotes squealing at midnight just outside the door...to this AM..

Went to the burm concrete version and did "hills" in the valley over there; there is this up and down section as soon as you go NorthEast on the burm track that is a 45-60 sec hill @ 80% effort, so I ran down, up the other side to the bottom of the power lines, then back down and up the big side; Red was wondering what the @#$% was going on...over and over I'm sure she was thinking????

Anyhow, did probably 5 repeats of that - HR at powerline top was 150-153, HR at top of concrete path top was 160-170 bpm...each set was harder, after 5, i walked for a bit and then did 3 concrete hills only lasting 45 sec each time and slight jog down...was thinking yesterday I'd go to Royal Oak today, maybe Wed before I leave I can drive the vehicle there (just that last night I did not leave it out)...will try that..massage later today.

Entitlement:
- been on my mind recently with IP and all...is anyone truly entitled?...I mean, at what point does someone deserve something...I try hard to feel that my integrity is not shot but it hurts for sure when someone ?'s the knowledge...but in the end my gut tells me that the "reasoning" behind it is the issue; where I have searched for "recognition" AND "entitlement" and wanted to oppress it in others as I write about it here for example when really for me, I'm the one who feels that I am at times. You have to laugh,  you just have to at it...it's funny the way I work, as I won't say humans cause not all think like that.
What makes me happy is the fact that we are a team (my family and I) and without them, then I have nothing; which I might want to change as well...hmmm..but it does make me realize that knowing that we are solid there at home and they feel sucure is key, especially over the next few months as we transition to AZ, good times.