Short term goals MO091116 - SU091122Mon - Spin/CF Tue - Run 3 miles/CF Wed - Run 3 miles/Yoga Thu -Run 1 mile/CF Fri - Swim 1500 Sat - REST Sun - Run 26.2 miles November Training Goals:Run 100 miles (minimum) Become EFFICIENT & STRONG again. HOW?? Become a CrossFit addict again!! 2009 Goals:AA - Injury-free year.1. Swim 60,000 yards2. Bike 1200 milesDONE!3. Run 1000 miles4. 4:00 50K ultra5. 7:45 50 mile ultra6. Finish the Umstead 100
1. The idiots at LA Fitness filled the pool til it was almost overflowing. So the inside energy-dissipator wall was useless. Waves splashed back and forth the whole time
2. I swam against a wall, and waves splashed off THAT wall too (see above).
3. My shoulders got tired very quickly from constantly swimming against my own wake.
4. The water was OVERchlorinated so much that it was cloudy and even breathing during swimming was like dry-cleaning your lungs. YUCK.
Much BAD on LA Fitness for not taking care of their pool correctly. It wasn't worth continuing this swim because it obviously wasn't helping me. I stopped at 1000.
0830 - I didn't sleep enough, but the sleep I got was pretty awesome last night...I love feeling rested when I wake up. Of course I could have slept another 3 hours and been totally fine with that! But hey...it's FRIDAY! Guess what! I'm gonna swim again tonight!! And holy hell, I'm in the mood to swim again too!! Wow, this could be a good thing. I have made a promise to Socks that I would, starting in January, join the masters class she goes to. It'll be great motivation to swim alot, and it'll only help me with my CdA training. I am looking forward to becoming a better swimmer. I need more confidence too, not just more speed. The awards ceremony was nice last night. It started "fashionably late"...yeah an HOUR...late...but oh well. My award was not handed to me until after 930pm. But some of the awards were FUNNY!! I must make it a point to inform everyone of the voting next year so I can WIIIIIIIIIIN!!!
Doing the second one at a faster pace than the first was crazy hard.
Sports
Crossfit
16m 10s
Sport comments: This was a tough one. It went quickly but the pushups after doing DB swings...wow, delts...
Run 800m
9 DB presses (2 x 65#)
12 Pullups
15 DB swings (55#)
18 Pushups
21 Situps
50 Jumpropes
6 DB presses (2 x 65#)
9 Pullups
12 DB swings (55#)
15 Pushups
18 Situps
50 Jumpropes
3 DB presses (2 x 65#)
6 Pullups
9 DB swings (55#)
12 Pushups
15 Situps
50 Jumpropes
Run 800m
This was a fun workout though...I think I may need to name this one.
GUESS WHAT!! I ran the Boston Marathon this year...like freakin' 7 months ago!! I finally wrote a race report. Wanna read my BOOK about Boston? Here ya go... BOSTON RR
1030 - I need some good energy today. I think I'll go to some CF at lunchtime. I'll include some running in it. I think I'll do a half mile warmup and cooldown with the workout. I know I won't be able to run the 3 miles I had prescribed for myself, but a mile at a fast pace would be okay.
0850 - Slept REALLY well last night, probably the best night's sleep I've had since I've been fighting this sore throat thing. Yoga definitely helped. I was WIPED OUT. Today will be a long day...it's already started out a bit frustrating but things will get better. I may finally get a key to the office here so I can actually come to work early and start working, instead of just sitting outside waiting for someone with a key to let me in.
[RANT] I worked for this damn company for three years as a regular employee, what is the freaking big deal in giving me a key now that I'm "just a contractor"...grr...that "JUST A..." phrase really burns my biscuits. Yeah Lisa? I'm JUST a contractor?? Well then you're JUST a totally unhappy fat fuck who grades the quality of your day by the number of Snickers bars you pound down. (Yes, seriously...she says "this is a five snicker day" or a "three snicker day"...and so on.) Grrrr...I'm not JUST anything. [/RANT]
In happier news...tonight I will be receiving an award for excellence in the fitness world! How cool is that? The readers of Watermark (a gay news publication) have voted me third place in the "best fitness instructor in Tampa Bay" category. I'm pretty thrilled with third place in my first year of being in the business! Yay me! I have to go to St. Pete and attend an awards dinner at the Flamingo Resort. Should be pretty fun!
Sport comments: Bikram class with Thom tonight...holy hell it was hot in there. They even had an EXTRA heater on the floor to make it even hotter. I almost passed out about an hour into it. Luckily after TREE and TOE STAND we lie down alot so it allowed my heart rate to come down. But doing FULL LOTUS really whacked me. I almost didn't do CAMEL and RABBIT because I was so close to the edge. Got thru it though, and then took a nice cold shower.
1115 - I have been a race-report-writing fool this morning. I have written three already...need to catch up on all my RR's for the year. The only ones I have left are the big ones. Ocala, Gasparilla, St. A's, and Boston. Boston's almost all written already, but it's on my computer at home.
0805 - This entire day is going to revolve around my anxiousness to get to Yoga tonight. I definitely need to sweat and stretch. My body is all kinds of tight after that workout last night. I feel good though. I think I was really retaining water yesterday because today I feel lean again. Looked in the mirror this morning and I didn't look "smoothed over" so, with the amount of sweat that I released last night, it must have been a water-retaining issue I was experiencing yesterday. I guess what I'd forgotten is that I tend to retain water about 2 days after a long run. That 20 miler on Sunday definitely qualifies.
Warmup before speed workout. Ran from Bayshore, up to Plant High School, but there was a soccer game so our track workout had to wait. I ran back to Bayshore when I didn't see the gang at Plant.
12m 31s
2.00 miles
06m 16s/Mi
6:57 PM
MS:
8 x 400, 2 minute RI's
(Did 25 pushups and 50 crunches during the RI's)
My Garmin kinda messed this up...I set it for interval workouts but it didn't stop the time while I was resting so it recorded something like 12 minute miles for the workout. Weird. The 205 only recorded the actual running, this 405 records everything. Hmmmm...
10m 54s
1.52 miles
07m 10s/Mi
7:25 PM
Cooldown run after the speed workout. Held a good pace here, it felt easier since I'd just been sprinting for two miles.
Sports
Crossfit
26m 34s
Sport comments: ...
I guess the run/pushups/crunches workout counts as CF for the day. It was tough to keep going. Pushups hurt after 125.
Total volume for the workout was 2 miles of running, 200 pushups, and 400 crunches.
Workout:
8 rounds of:
Run 400m
25 pushups
50 crunches
Killed two birds with one stone tonight. YAY!
2135 - Wow, I wound up running 7 miles tonight...that was quite unexpected. But I felt great during the entire workout, so I went with it. I had a nice Latin dinner after so I got my protein! I stayed away from MOST of the carbs...I ate the steak, the fried egg, the salad...but stayed away from the rice and the french fries. I did have a small piece of bread with butter, and a beef empanada before dinner, but just small amounts of carbs tonight. I hope I can get a bit leaner before the weekend. I don't like feeling like I'm putting on bodyfat.
1735 - OK I ran 20 miles 2 days ago, I did an hour spin class yesterday, why is it that I feel so fat today? Seriously, I'm not being superficial...I looked at myself in the mirror and I I could grab a bunch of blubber. I haven't felt "unlean" in a long time but today I feel VERY "unlean"...like my abs are gone and all that. It's weird...I actually feel fat starting to lean over my belt. How the hell is that???? Retaining water perhaps? I haven't eaten all that bad. In fact, I've eaten quite well. Yeah I had wings today, but no carbs...all proteins and fats. Grrr...WTF.
1245 - Wings are goooooooooood protein! Unbreaded, lightly sauced, yum!! CRISPY! Yeah, I'm in a food mood today.
1020 - Damn...caffeine really IS a mood lifter. Today I must go get my passport photo taken and fill out my passport application online. Gotta get an expedited passport so I can go to Toronto for a holiday party with Brian's new company. How cool are they?? They are paying for my plane ticket to get there. Talk about domestic partner benefits...Canada rocks. Sorry Sheila Brofslowski, BLAME CANADA I will not. Terrence and Phillip are now my heroes.
0830 - Idunno why, but now that Tuesday is my Monday, I'm in a bad mood on Tuesdays when I get to work. Guess I need to figure that out! I'm sure the mood will pass, but still, it's getting harder to come back to work after a three-day weekend every week. I'm sure I just need some time to get used to it. It'll get better soon. Track workout tonight! YAY! This should be fun!
Good run today. I needed a 20 miler to make me feel ready for the trail marathon next weekend. This was a nice easy effort run, I never felt like I was breathing heavy. I enjoyed every minute of this run. I even negative split!
First 10 miles - 1:15:22
Second 10 miles - 1:14:51
The last two miles were a challenge, I think I should have brought one more gel with me and taken them every four miles instead of every five. I'd only planned on doing 18 so the extra 2 probably demanded another gel, but I didn't have one. The last half mile saw some cramping in my left calf too...another clue I should've had one more gel.
1235 - Got a lot of sleep last night, despite being all freaked out by THE FOURTH KIND. Today is a relax-and-do-nothing day. Except of course for the 20 mile run. I am gonna eat some food and then get to the relaxin!
Actual training
Lap data
Expand all
Collapse
