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Work a Little Harder

July 22, 2014
Inspires : 3


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QOTD "No person was ever honored for what he received. Honor has been the reward for what he gave." Calvin Coolidige
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Practice Love

July 22, 2014
Inspires : 8


Crap. How am I FOURTEEN race reports behind--again?! I gotta stop doing races and start doing reports :) We won't even talk about how behind I am in pictures ... oh well, one from the (latest) honeymoon on Gili Air, a tiny island about 1km by 2km wide, almost no pavement, no motorized vehicles ... bicycles and horses only. Paradise!

Completely new experiences of the day:
- did a run in my wedding dress (the De Soto tri top :) )
- saw someone who grew up as a poor village boy declared President of the world's 3rd largest democracy
- bought a brand of drink I've never had before, drank it and liked it (Naraya brand Grass Jelly Drink, if you must know)
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"GET TO MILE 18 on the run!"

July 22, 2014
Inspires : 1

Welcome to Ironman training week 26! 5 more to go!

Some thoughts for the last few weeks of IM training.

I looked at the analysis of my long training ride last Sat and there's good/not-so-good news. The good news is that I kept the Intensity Factor low and primarily pedaled with high cadence/low intensity with the next low cadence/low intensity. These are Quadrant IV/III, respectively, in a power quadrant analysis chart and is where I need to be in order to save myself for the run. The not so good news is that the IF is a bit too low for the time. I was shooting for .75 based on my Jan FTP test. But, could only muster .62 and avg watts of 128 for the distance (though Normalized Power was 152-158, depending on which analysis software I'm looking at... still lower than what I was aiming for). Granted, this wasn't a race and I won't be stopping/starting for the most part. Plus, with an aero helmet, I know I'm faster. Still, I was trying to see if I could maintain an IF of at[...]
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3 - 2 - 1 Go!

July 22, 2014
Inspires : 0

6x6

Knees to chest
Pull down (135#)
Deadlift (130#, resting from back pain)
Chest press (130#)
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Ryan's Training

July 22, 2014
Inspires : 0

misc strength training
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KINGTEAM RACING

July 22, 2014
Inspires : 0

Out of Town :( Rest Day
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Just Enjoy the Moment

July 22, 2014
Inspires : 19


Morning has become a dirty word.  My alarm went off for swimming but I just could not get up.  I have a 20 minute run today--might do it on the treadmill at lunch for a mental health break midday then swim after dinner.
Thing One goes back to the dentist today, he thinks she has a dry socket which sounds absolutely miserable to me.  She just texted me after seeing the dentist and in bold caps "I FEEL SO MUCH BETTER"  YAY for that!! She couldn't eat applesauce yesterday!
 

Grokker easy HIIT

countdown 10 reps to 1 each

Brazilian lunge w/ row
Tiger push up

Leg raises
Oblique crunch
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Enjoy the Journey

July 22, 2014
Inspires : 2

Ugh I think my home computer is dead. Using phone is somewhat problematic :(
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Goals? Who needs goals? Just move......

July 22, 2014
Inspires : 4



The pool is here! The kids got to slip and slide while they added some water. They had a ball!
 
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Consistency!!!

July 22, 2014
Inspires : 0

Squats: 60kg x 5, 80 x 5, 90kg x 3
No knee pain today, concentrated on pushing hips back on descent
Overhead press: 30kg x 5 x 2, 40kg x 5
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daily double

July 22, 2014
Inspires : 0

Olympic lifts
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Bald-n-Surly

July 22, 2014
Inspires : 0

HRV was in the red again today -- 56 -- not sure why.
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Chris D

July 22, 2014
Inspires : 0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45
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1/2 Ironman Prep

July 22, 2014
Inspires : 0

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75
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I like my IMs how I like my steak: still Moo-ing

July 22, 2014
Inspires : 2


Progress check after two weeks: I'm up 4 pounds, but bodyfat is down slightly.  I thought my shirts were feeling tighter....in a good way of course. 
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