Day 33

Crossfit.com

Modified and scaled...

5 rounds for time.

3 towel pulls (instead if 15ft rope climb 3 ascends)
10 toes to bar
21 walking lunges with a 25 lb. plate over head
400 meter treadmill run

Finished in 22'31"

Day 32

For time:
Row 300 meters
95 pound Push press, 20 reps
Row 300 meters
95 pound Push press, 15 reps
Row 300 meters
95 pound Push press, 10 reps
Row 300 meters
95 pound Push press, 5 reps

9'33"

Day 31

Saturday and I should be sitting at home. I got bored so I did a WOD!!!!! Gyeah!!!

5 rounds for time:

-30 double unders
-200 meter treadmill run

Done in 10'00"

For shits and giggles I finished today's workout with 50 double unders... My shins are now throbbing....

Day 30

TGIF crossfit.com
Substituted muscle ups with pull ups and dips.

1 muscle up = 3 pull ups and 3 dips

Friday WOD

-25 Ghd
3 pull ups/dips
-20 GHD
6 pull ups/dips
-15 GHD
9 pull ups/dips
-10 GHD
12 pull ups/dips
-5 GHD
15 pull ups/dips

Finished at 11'33" lol slow as fuck compared to other peoples times which averaged around 5 mins.

I ended today's session with a 1 mile treadmill run for 9'25"

Day 29

GCF WOD. Follow them on Facebook and support your neighborhood crossfit =)

18, 16, 14, 12, 10, 8, 6, 4, 2,
Rep rounds of the following:

-pull ups
-push ups
-sit ups

Finished in 17'11"

And I feel great =)

Day 28

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Wall climbs were tough... A lot of shoulder/arm
Strength involved. Everything else seemed pretty much ok to do.

I was able to complete 4 Rounds in 20 min.

Day 27

Three rounds for time of:
1st round 65 lbs. 2nd-3rd rd. 45 lbs Overhead squat, 15 reps
15 L Pull-ups (this was a bitch to do... Did it so broken that I felt like it was a waste)
65 pound Split-jerk, 15 reps
15 Knees to elbows
65 pound Hang clean, 15 reps
15 Back extensions, with 10 lb plate



Time: 22'43"

Day 26

with about 2 weeks eft till tough mudder, I have now upped my training rregimen. Really sucks to be sore afterwards though. I can't walk without struggling from hurting. My quads are pretty much shot with almost a full week that included a lot of leg workouts.

"Tabata something else"


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


same concept as the last workout. I just couldn't keep tabs of my score, but I was hurting afterwards lol


I then did interval sprints for about 3/4 of a mile outdoor, and a 5 minute jog on the treadmill

Day 25

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 35 pounds (Reps)
Box Jump 17" box (Reps)
Push-press 55 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

I couldn't really keep tab of my score since i was by myself when I did this.
One thing I could say is this shit Cray!!!

Day 23-24

Day 23 "DIANE"

21-15-9 reps of:

-95 lb deadlift
-handstand pushups

I had forgotten to log my time but im pretty sure its more than 4 mins no more than 8. Im still a bit scared to try the handstand push ups with my chest facing against the wall... Im in fear of my arms giving out and landing on my head lol... so I take the easier/safer route for me which is the wall climb...

Day 24 (2x a day) "BRADSHAW & MiCHAEL"

first workout "BRADSHAW"
10 rounds for time of:
3 handstand pushups
185 lb. deadlift 6 reps
12 pull ups
24 double unders

I was only able to finish 6 rounds in 16.34 mins. I was told to scale down on the weights. Basically I need to finish the workout with a reasonable amount of weight on the deadlifts. It was the deads that killed me every round.

rd 2 "MICHAEL" via GCF. Follow them on facebook @ facebook.com/gcf

3 rds. for time:
-800 meter run
-30 glute ham situps
-30 back extensions

finished in 18:36 mins

With this WOD, my main, and have always been my issue is the running part.... I get lower back pains alot even when im just standing for a while. I was told to get assesed at road runners or any other store that offer such services. I was also advised to open up my strides because I was wasting a ton of energy with the way I run. I do run on the balls of my feet but my problem is my strides are very short... I take it as I got too used to slow paced distance running.... I gotta break that plateu

Day 22

I will never get used to this...

For time 5 rounds of:
-200 meter run
-20 pull ups
-200 meter run
-20 push ups
-200 meter run
-20 sit ups
-200 meter run
-20 squats

Finished in 45 mins...

Day 21

GCF WOD follow them on Facebook @ Facebook.com/GCF

20 min AMRAP (as many rounds as possible):

10 burpees
15 situps
20 dumbbell (kettlebell not available) swings. 55lbs.

I stopped at the 17th min mark completing 5 full rounds.

My body's numb at this point. Had I continued, I probably would have dropped the dumbbell behind me lol

Day 20

20 mins as many rounds of :

-400 meter run
-10 L-pull ups
- 25 back extensions w 25 lb plate
- 25 sit ups with 25lb plate

3 rounds for me

Day 19

Today's WOD Primeval. Visit them @ crossfitprimeval.com

Today was prolly the best way to get in a 3 mile run.

For Time:

25 Burpee Pull Ups

1 Mile Run

25 Hindu Push Ups

1 Mile Run

25 Squats

1 Mile Run

25 Sit Ups

41.50 mins

Day 18

Finally... back from almost 2 weeks with no training, and a full week of eating like a starved gorilla, muscle and cardio memory kick ass... I think I prolly gained about 10 lbs... Of which, 8 was probably water weight.

Today's WOD (GCF) like them on Facebook.

For time:
800 meter (0.5miles) run
30 deadlifts 135lbs
800 meter run
30 pull ups
800 meter run
30 thrusters 45lbs
800 meter run

35 mins.

Day 17

Took it easy today... Sort of... And tried to lift as heavy as I could. Everything was done in 30 mins.

First workout... 5 sets of 5 reps. Max load of pull ups and dead lift. I used dumbbells by keeping them between my legs as I pulled myself up.

1. 20 LB/135 lb
2. 30 lb/155 lb
3. 35 lb/175lb
4. 40 lb/195 lb
5. 45 lb/215 lb

Second workout: Max load/3sets of 5reps push press/2 reps power clean
1. 95lb/135lb
2. 115lb/135lb
3. 135lb/135lb

Third:
1. 24" box jump 10 reps
2. 75 meter farmers walk w/ 45lb plates in
Each hand

Day 16

Yeah it's sunday but it does not mean its rest day. Been goin on my 5th day of training with no rest, and I must say that I feel great. The only negative thing about it is that my whole body is still sore from Day 15's workout.

I need to kick it up a notch this week and do a lot of max load/strength training. Anyway today I ran 3.21miles and finished it in 37 mins. It's slow I know, but I would of ran faster if I was not sore...

Day. 15

For Time:

25 walking lunges

20 pull ups

50 box jumps (20")

20 double unders

25 dips

20 knees to elbows

30 dumbbell swings (45lb)

30 sit ups

20 hang squat cleans (95lb)

25 back extension

30 dumbbell thrusters (25lb)

9 towel pull ups


9 mins

Day 14 (I'm a weakling)

5 rounds max reps body weight bench press and pull-ups (that would be 150 lbs. for me)

- bench press/pull ups
1) 11/11
2) 6/9
3) 5/6
4) 4/6
5) 4/7

Practiced double unders for 7mins

Day 13

Woke up and did all the work right outside the comfort of our home.

Just a tip... If you feel like giving up, just think about why and what you are giving up for,  how it would be, and what would happen if you do give.

Todays workout: Crossfit.com

5 rounds for time (modified)

- 25 reps (instead of 35) Double Unders
- 200 meter run (0.13 miles)

completed in 14:30 mins

Thats slow as fuck. People on the website who did 35 reps pf double unders, would finish in under 7 mins.
I have got a lot of work to do.

Day 12

15 mins AMRAP...

"GCF" (like them on Facebook)
Modified.

-15 reps 40 LB dumbbell swing
-10 ghd sit ups
-4 towel pulls

Finished 8 rounds...

Ran around the court for 5 mins...

Day 11

Happy Friday everyone!

Today's WOD courtesy of crossfit.com (modified weight and rope climb switched with towel pulls).

For time...
-5 towel pulls
95 LB clean and jerk 5 reps

-4 towel pulls
105 LB clean and jerk 4 reps

-3 towel pulls
115 LB clean and jerk 3 reps

-2 towel pulls
125 LB clean and jerk 2 reps

-1 towel pull
135 LB clean and jerk 1 rep

9.45 mins

Did 50 ghd sit ups
50 reps/side side bends
20 leg raises
135 LB clean and jerk 1 rep

Day 10

Damn I think I hurt my back again...
Today's WOD was of GCF... "like" them on Facebook and support...

15, 12, 9, 6, 3 rep rounds for time.

- modified weight of 95 lbs. Power clean
- regular burpees (modified from the WOD)

10 mins flat

Ran around an empty basketball gym for 6 mins right after.

Did 50 ghd situps and 10 feet to bar

Day 9

Note to self: read the damn workout carefully!!!

Because of that I only did 1 roun instead of fuckin 4...

1 round in 4 mins.
-400 meter run
-95 lbs thrusters 15 reps
-15 pull ups

Ran 1 mile in 10.30 mins.

SMH

Day 8

Happy Monday lol... Had a real great workout today... Recovery from cheat day is quite easy... Anyway.

Deadlifts... 10 sets x 2 reps/ set resting for less than a min in between...
1. 95 lbs
2. 105 lbs
3. 115 lbs
4. 125 lbs
5. 145 lbs
6. 155 lbs
7. 185 lbs
8. 195 lbs
9. 205 lbs
10. 215 lbs

Ran 1.5 miles in 14.27 mins

-40 sit ups
- 40 knees to elbows
- 50/side side bends

Day 7

Yes I'm so glad it's Friday. Today was good minus doing double unders because I didn't have a rope.

Today's WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 dips
20 Knees to elbows
30 Kettlebell swings, 40 lbs
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Finished I'm about 23-25 mins.
I then ran for 800 meters in 6 mins... MADD slow because I caught a cramp and almost busted my face

Day 6

Ah this weathers been sucky. I just wanna stay in bed. Took some accelrade today and the difference it gve me was night and day. No headaches this time around since I've been getting headaches thes past couple of days in the gym. I think this is mainly coz of the lack of carbs and my insulin level is really low in the morning.

Anyway did shoulder presses when I was supposed to do thrusters lol
And SMH.

Today's workout was 7 sets x 3 standing shoulder presses:
1. 95lbs
2. 100 lbs
3. 105 lbs
4. 110 lbs
5. 115 lbs
6. 100 lbs
7. 95 lbs

Ran for 1.7 miles in 17 mins.

Day 5

The day after labor day... Anyway like I've bee bitching about every week, recovering from cheat days is tough. I was able to do what I was supposed to do today. It felt good to actually finish today's workout considering how difficult it was.

Today's workout; FOR TIME!
-20 pull Ups
-20 dips
-25 squads (95 lbs)
-30 dumbbell handstand push ups
-35 seated rows
-40 dumbbell push ups

Finished in 21 mins.

-ran for 400m
-did 50 glute ham. Sit ups
-15 toes to bar

I'm Hoping that I won't get too sore where I won't be able to lift for a week.

Day 4

Gonna keep it simple... Due to the lack of time, I was only able to do so much...

-5 rounds in 10 mins of 15 towel pulls and 15 25lb wall ball
-1 mile run in 10 mins

Day 3.

Today was not a good day for training. I need to stop drinking red wine the night before coz it gives me that lethargic feeling the next day.

I started off with swimming an was only able to do 10 mins. I had to cut it short because I started getting this major headache out of nowhere on the left side if my head radiating through my right eye.

I started doing the WOD for the week and again, I had to cut it short. I started getting dizzy towards the end. I hopped on the treadmill thinking I should be ok. I couldn't go on after a mile. I felt tired and fatigued... Really don't know why...

-8 mins and 3 rounds of 15 towel pulls and 15 wall ball (25lbs).
- ran 1 mile in 10.08 mins.

Day 2

Today was just ok... lol not really satisfied with the workout but it will do for now. It really is tough to have a good performance when you have gunk (bad/non-diet friendly food) in your system. It usually takes me a couple of days to recover from cheat days.

I need to get that "REAL" focus back in training. I need some tunes to keep me going. LoL...

Anyway... Like I said in my previous post, the WOD that I did from day 1 will be the WOD that I will be using for the rest of the week. Reason being why I'm doing this is to improve my performance in each exccercise. Crossfit tend to have different workouts everyday of which to me seems to sort off take off the focus in improving in a certain exercise.

For 10 mins I did 4 rds. of 15 towel pulls and 15 wall balls (20lbs)
rd 1- 15 pulls/15 wall balls
rd 2-  10 pulls/15 wall balls
rd 3- 15 pulls/15 wall balls
rd 4- 15 pulls/15 wall balls

Did a 2 mile run in 22:03 mins

.

Day 1

Today was rough... It's always tough to recover from eating so much more for a couple of days than usual without exercise.

I swam for about 15 mins to warm up. Did a WOD(Workout Of theDay) thats supposed to be as many rounds as possible in 10 mins of 15 towel pulls & 15 wall ball shots 20lbs.

I was not really able to do so... In 8 mins. I did 4 rds. 5-8 towel pulls and 15-10 wall balls. It's a bad start bu whatever...

This WOD will be done for the rest of the week as I slowly build my sel back up to being conditioned...

I ran for 1.2 miles in 14mins

Test blog... I joined tough mudder and have decided to document the 2.5 mo training for it. Training will include alot of crossfit and running... 

The last event I did was a sprint tri and I was conditioned to run for 4 miles, swim for 0.5 miles and bike for 22.5 miles. 

This time around I need to build up my running to up to 12 miles while doing crossfit with it.  So stay tuned... 

Test

2 more days

It's been a tough 3 months of training. 2 more days and it's race day. I did what I could to train for this event and I'm feeling great... Its my first triathlon ever, as well as my first time ever to train the way I did.

If it doesn't go the way I want it to then Atleast I can say that I have worked hard enough. What I can do after is learn from my mistakes and flaws and just come back better.

Wish me luck!!!

6 more days to go (swim vid)

With 6 more days to go before the race, I am actually feeling very excited and I also think that I can say that I am ready... I hope haha... Anyway I have a couple of clips below of me swimming... This is the best I could do for Saturday by using the Total Immersion technique for endurance swimming.

It's been about three months already and I must say that I have surprised myself ever since. Considering the fact that I had no idea how to swim, let alone swimming for almost half a mile. I'm also proud to say that running has improved so much that I just want to keep on training after saturday lol.

All in all the past 3 months have been great. I trained at my best and did what I can to prepare. Whatever happens Saturday is left in God's hands... Okay I cant wait to drink after!!!

This is me doing 100 yards at a normal pace.

...and this is of me doing a 50 yard dash. 

Day 58 (19 mins)

I can't believe it's almost here. 1.5 more weeks to go. Today was hot and perfect for a run. I didn't have enough time though.

I swam for 34x25 yards and did it in 19 mins.
2 mins less than my average time. I got really excited
When I got up to see I finished in 19 mins. I guess my
Weight lifting helped. Now I gotta work more in endurance.

Afterwards I cycled hard for 10 mins then ran outside for 25 mins.

Day 57

It's good Friday. I did weight training today and a 2.1 mile run on the treadmill.

Did all supersets with 4 sets per pair of exercise routine. No rest in between sets. Exercises were te same as 2 days ago.

That is all!!!

Day 56

Nothing different today I guess. Did a few
Laps and a couple of 400 yard dash. Swam for about 30 mins.

Biked pretty fast and a few climbs
For 25 mins.

Put my windbreaker on and ran for 35 mins outside. That wind was so strong that everytime I ran against it, I was struggling which pretty much a hard but needed workout.

Day 55

Did I mention how hard it is to recover from cheat days? I practically crash diet during diet days. Which in turn makes me very weak. I'm only 17 days away from the damn event. I wanna say I'm ready but that's just setting myself up for failure if I dont achieve my goal.

Today I focused on weight and resistance training on a high intensity level. I actually had to take it easy during a clean and press superset with one arm shoulder press because I almost puked.

I swam for 20 mins and did a couple of sprints and easy laps. Right after, I started my weight lift routine. It was consisted of supersets with no rest in between sets. Routines are as follow: 4 sets of lat pull/cable seated row. 3 sets of clean and press/single arm shoulder press. 4 sets of incline press/single arm swing. 4 sets of stNding ez curl/dumbbell raise. And a set of sit ups and side bends.

Day 54 (sprint sprint sprint)

It is soooo fucking dreary out. It has been raining all day and it's just not stopping. If you don't have the will power to drag your ass out to train, this weather will eat you up alive!

Since it's Saturday and I have no work, I swam focusing mainly on my stroke, because the past 2 days I've been having this shoulder pain on my left side. I looked it up and learned that it's mainly because of a sudden change in my training. A couple of days ago I started sprinting in the water, on the bike, and when I run. With my shoulders being used to a moderate pace swimming, the sprinting put a little strain on it. Luckily I woke up today and felt absolutely nothing after 1 day off from training.

I swam as fast as I can for 75 yards to 100 yards at a time and resting for about a minute in between. I also concentrated on my hand entry in the water to have maximum relaxation during a distance swim. I did this for about 30 mins.

I biked for 20 mins. and did a couple of climbs and a few sprints.

I ran on the treadmill for 20 mins/2 miles. With a warm up of maximum incline (15%) and speed 3. for 1 min.. I continually ran and did sprints switching from speed 5.0-9.0 for a few times.

Day 53

Nothing but sprints and climb today. Read a couple of articles fom men's health and outdoor mags stating that pushing your body to work harder for an endurance event will get you to perform better by not getting tired quickly. I know It sounds backwards but dammit just find out for yourself lol.

Swam for 30 mins and swimming as fast as I can for 75-100 yards then rest for a min followed by another set of sprints... I'm surprised I didn't throw up... Lactic acid buil up was quite minimal...

Bike for 25 mins switching from moderate pedaling to steep climbs.

Ran for 30 mins total. First 10
Was done outside doing sprints every other minute. Last 20 mins was spent on the treadmill switching from high incline(15%) on 4.0 speed to 5.5-6.5 speed at 2.5% incline... The last 5 mins I sprinted every other minute with speed going up to 9 then resting on 4... Have a good day!

Day 52

Added something different to my training today. Biked and ran with 2 layers of surgical mask.

Used this to mimic elevation training. This way I'm giving my lungs it's own workout utilizing my VO2 max. I'm gonna keep using this until my event.

Anyway I swam for 34x25 yards in 21 mins. Biked for 25 mins and ran outside for 10 mins only because it started to rain. I finished my training with a run on the treadmill for 21 mins switching between 2.5-8 incline. With speed ranging from 3.3-6.5

Day 51

So today I added something to my training rouine and that is weight lifting... I will be doing this for te next/last couple of weeks before may 7.

Reason for this is I wanna be able to bike
And stroke lol without much effort. As I think my cardio is good now.

I did non stop super sets of circuit for 30 mins.

Afterwards I stepped out of the gym and ran outside for 30 mins. I need to start running as much as I can outside to get my legs used to the
Beating running outside as opposed to on a treadmill.

Day 50

Hello hello... Did something different today and that is biking and running outside. The weather was in the mid 50s today, but with the wind gusting and cloudy skies, the temp. felt like it was in the 40s.

Doing the run and bike outdoors gave me an idea of how tough this event will be. It's crunch time and I need to get in tuned with outdoor workouts.

Anyway... Today I swam for 34x25 yards in 22 mins. I did this continuously without resting ( by swimming off my back). My wetsuit should be here in no time and I will be practicing in it pretty soon.

Biked outside moderately for 11.2 miles with Deni averaging about 16 miles/hour with a few climbs. I have noticed that my legs can recover faster than ever after a climb. Btw we almost had a close call, because "YOU PEOPLE" do not know how to drive.

  I ran for 4.02 miles in 39 mins. soon after. A bit slow, but I know I can get faster...

Day 49

I'm not sure if the weather plays a big part in my a bit of procrastinating with training, or maybe because I'm thinking that since I could do the swim distance, and run 4 miles, I can slack off training.

That's a big NoNoOo... I think part of it also has something to do with my car. I've been looking at car websites so much more than websites that has something to do with training. I need to re-focus by monday or tuesday since I basically have 1 month to go.

Anyway, I was feeling a bit on the lazy side today. I swam for 20 mins doing drills. Biked for 25 mins and ran for 2.5 miles.

I can't keep doing this lol. RE-FOCUS!!!!!

Day 48 (5 days later) argh!

Hi... I think I migh have rested too much... 5 days off from training, and bad eating totally made me feel like I've been running on dirty oil mixed with sludge. It's all good and dandy though. As long as I got my swimming packed tight I'm golden.

Cot damn supplement takes forever to settle.

This weather really is taking a toll on me for some reason as I have been anticipating for
Better weather.

The training group that I'm in that I have not participated more than once
When they meet, is starting it's outdoor
Biking and running pretty soon. I'm hopin I will be able to join this time
because all the times they would meet, I'm always at work. Which explains why I have been on my own from the gate.

Anyway, I swam 34x25 yards (la fitness pool) in 22 mins with a couple of rest periods by swimming on my back.

Biked for 10 mins staying around 105-116 rpm.

Ran for 2 point Something miles in 25 mins.
I know it's a shitty day but I will recoup.

Fundraising is good, swimmings good... Cardios good!!! I'm golden!

Day 47

Nothing special here today. Swam 36x25 yards in 22mins. Biked for 10 at a fast pace. And ran 4 miles in 37 mins happy fucking friday

Day 46

This weather must have a choke hold on me. I woke up feeling lazy to train.

Although I did swim for 30 mins, it wasn't sufficient enough... I got up and drank water every lap.

Biked for 10 dragging minutes.

I was to lazy to run so I did circuit training ala
Cross fit for 4 mins straight.

Today sucked... RIP Liz Taylor

Day 45

New toy... Lap counter... With a click this little gadget counts laps, avg. laps, total laps, and time set in per lap...

Swam 34x25 yard laps in 21 mins. I thought I was gonna puke. Note to self, never have alot of food in your stomach before an event.

I tried to time myself doing doing the transition from the water to the bike. I was able to do it in 2 mins which is alot longer than expected because I had to do certain things that I wouldn't have to come the day of the tri.

I plan on running with the shoes I'm biking with since I will not be usin a clipless pedal/shoes.

I did a treadmill run today for 4 miles and finishing in 36 mins.

Biked moderately for 10 mins

Day 44

Swam 36x25yards in 25 mins and this included a lady talking to me for 5 mins lol and of course a couple of water breaks.

I bought a lap counter that I can wear so that I won't have to stop swimming just to move the lap counter.

Biked for 15 mins.

Ran for 40 mins in the basketball gym.

Day 43

Did 34x25 yards in 21 mins... This includes a couple of water breaks and getting up to move the lap counters... Under 20 is doable...

Biked for 10 mins on high resistance.

Ran for .78 miles in 10 mins on 4.5-5.0 with incline from 8-12

Day 42

So today was a bit different. I swam for 35 mins and have started doing laps... Al in all I did 18x25 yards... This included water breaks in between each 2x25 yard swim... With no breaks, I can see myself finishing 0.4 miles in 18 mins hopefully lesser.

I cycled for 30 mins going at a pretty fast but moderate pace. I also did a few high resistance cycling.

Soon as the time was up, I ran straight to the basketball gym and did about 20 mins. Then I ran straight to the treadmill and
Set the incline to 7.5 with speed 5.5-5 and doing this for half a mile.
I then ran back to the basketball gym and ran for 5 more mins then jumping rightback on to the treadmill. I elevated it to 10 and ran for 7 mins on 5.5-4.0 speed...

Thanks for reading haha

Day 41

Hello!!! So today was another good session. Swam for 35 mins but now I was focusing on hand entry in the water. This will usually help how far you can glide in the water.

Biked for 25 mins on high resistance... I need to get my legs used to biking outdoors and biking right after swimming.

Ran around the basketball gym for 30 mins... I was running pretty fast I would say... Cardio's getting so much better. I felt so fresh right after thy I did 15 mins of ab routines. Minimal rest in between sets all through out... Did some cable crunch standing, flutter kicks and side bends...

I feel like I'm coming down with something. But everytime I feel like this, my body fights it real well and I come out ok the next day. I take it as
It has something to do with my health being better than before.

I rented a wet suit... Gonna be using that in the pool so ican get used to swimming in it. It's supposed to be more buoyant. Pic and details to follow later

Day 40

Swam for 30 mins. Still doing fish drills. I need to stop trying to go fast because it's quite tiring.

Biked for 10 mins because I was late. Although I was late, I biked on high resistance 80% of the time.

Ran for 20 mins. And finished 1.7 miles with high incline. Went from 5-10% on 5.5 speed.

Day 39

I just hate waking up early to get to the gym just to see a
Class in the pool. Like what's the use of
Wakin up early If I gotta start late anyway. SMH...

Im still doing drills and trying my best to be able to breath from both sides. So far it's going real well. By being able to breath from both sides, I can do more strokes before takin a breath. Swam for 30mins.

Biked for 25 mins mostly on high resistance. Now my legs feel numb lol

I ran for 26mins... 1.6 miles with an incline that started from 2-10%. Gradually increasing the incline by 0.5% every minute. I also set the speed between 5-5.5
The last 0.2 miles was done on 0% incline going on speed 7

Day 38

Took it easy today... Swam for 35
Mins and getting real comfortable with breathing from both sides...

Biked for 15 mins and ran for 1.3 miles with incline from 3-10 on
5.0 speed... Also did some back
Excercises and abs...

Day 37

I swam for 35 mins and did absolutely nothing, well for the most part, swam on my side. Gotta get used to breathing correctly before everything else.

Biked for only 20 mins... I didn't feel like being on it for awhile because I wanted to get my 40 min run in and get some ab routine in as well.

Ran for 40 mins around along the sidelines of the basketball gym. This beats running on the treadmill... One of the main reason why I have stopped running in the treadmill is I am gradually prepping my leg muscles for outdoor runs when the wether warms up... I felt good finishing and counted my heart rate...

Being able to have better cardio, gives my heart rate a faster recovery. This is most important when monitoring how tired you are getting, and how well you can recuperate for the next exercise.

Day 36

Today was great. Felt fresh free today's workout. I guess that week off was much needed. Anyway I swam for 35 mins doing nothing but zipper
And fish drills. I may have to do this for 1.5 more
Weeks. I'm starting to realize that these techniques will be more
That essential come swim time.

I biked for 30 mins doing alot of sprints.

As for running, I wanted to see how my cardio is after running on the treadmill for almost 2 months now. So ins read if running on the treadmill,
I decided to run around the basketball gym since it was empty. And running outside was just too cold for me. I also didn't have a milage counter so all I did was time my run for 40
Mins.

By doing so, I figured that it usually takes me 37 mins to run four miles so I assumed that I did 4 miles. I also got tired the way I would on the treadmill as the miles kept going up. I felt better afterwards than on the treadmill. I sprinted the las 2 mins and could have kept going. And now my calves are shot lol

Day 35

So I got back into full tri training mode again after a week of basically just taking it easy to rest my body. I felt good after everything today and still energized.

The new drill that I'm practicing to keep my hips from sinking
Made me me feel like I'm back to day 1 with swimming. I know Ill be fine
And just be patient and just keep on keepin on. It just sucks when I'm almost ready to do full laps non-stop, I get hit a draw back. Oh well.

Anyway I'm blogging from my phone so the workout will not be billeted.

Swam for 35 mins. Doing nothing but drills.

Biked for 30 mins. At a moderate speed or the most part but sprinted a couple of times.

Ran for.... U ready? Lol 4 miles straight with no rest... Did it in 37.34 mins. On 2% incline and speed that got up to 6.8

Day 34 (weight train)

Yes I made it through this week. I've sort of slacked this past week only because I have just been feeling fatigued. I feel great now and ready to go back at it on monday.

• Did some wide pull ups
• Single arm pulls
• Single arm chest press
• Dumbell scaption
• Front plate raise
• Front squats
• Leg presses
• Swam today for 45 mins practicing to keep my hips high by tucking my chin in. I'm learning something new which is why laps will be pushed back a week from this coming monday. 

Day 33

• Swam for 50 mins trying to fix my hips. They are sinking too low causing drag. Gotta fix that before monday so I could be more efficient in the water.
• Biked for 0 mins lol
• Ran for 4 miles in 37.30 mins.

Day 32

Hello!!!!!!!!!! I really do not have much to say about today but why do people with hairy bodies creep me out?
I only biked for 10 mins but I made sure I get my swim and 4 mile run in.

Today's workout (moderate):

• Swam for 50 mins today trying to focus on speed. Man I feel like a fighter plane speeding through clouds lol. I'm not saying that I'm fast like that by any means but I think I have some type of speed. 1 lap (50 yds) under a min =)
• Biked for 10 mins lol
• Ran for 4 miles. Made it in 37.33 mins. I cant wait to start running outside!!!

4 days till hell...

Just thinking...

How does one get to where he/she wants to go in life or just reach his/her goal? By going after it at full speed... Procrastination is your worst enemy when trying to achieve something. One thing a person should take into consideration though is that preparation should not be confused and/or mixed up with procrastination.

I can't stand people who have excuses for anything and everything. Just preparing myself for the weeks ahead. I will be starting swim laps by monday. 35x25yd... Full on triathlon mode...

Day 31 (today)

I must say I felt lazy today getting up. Not only did I snooze my alarm 5 times, I only cycled for 15 mins. I had to get enough time for the 4 mile run. Swimming was okay though. The red wine I took a shot off the night before made me feel groggy and tired waking up eventhough I slept for more than 7 hours. And also, I binged the night before so I basically went to bed full and a tad tipsy. Just an FYI lol my cheat days for eating are Saturdays 12 am through all of Monday (lol dont judge me).

Todays summary:

• Swam for 45 mins concentrating on whether or not to keep my hands shooting down on an angle going in the water or streamlined with my body. 
• Cycled for 15 min. AGh!
• Ran for 4 miles finishing it in 38 mins. 

Day 30 (saturday)

Did some weight training that day. I mostly worked on my back putting more emphasis on the pulling motion. This will strengthen my strokes as I push my hand back underneath me in the water. Hence swimmers have very wide upper backs.

I also did some leg extensions, squats, and leg presses. This will help me with my cycling. The workout at this point in time was done with light weights as I'm trying to avoid gaining muscle mass. Remember, the more muscle you have, the faster you will be tired, and more lactic acid build up. That's something an endurance athlete would not want during an event.

Here's the breakdown:

Back

• Wide pull ups
• Straight arm lat pull downs in the front
• Single arm wide lat pull downs
• Dumbell rows

Chest

• Barbell press

Shoulders

• Standing front presses & behind the neck 

Quads

• Leg extensions
• Squats
• Leg presses

Abs

• Decline bench sit-ups
• Weighted side bends
• Hanging leg raises
• Planks

Day 29 (over trained)

I   A M   E X H A U S T E D!!!

I may have over trained today. I was at a point where I would sink in the pool and feel very tired after 3-4 laps. I couldn't even finish 2 miles running without stopping and feeling tired... I walked alot. I am Debating whether or not I should lift tomorrow. I guess we'll see when I wake up. I'm just happy I'm off from training and work this weekend. 

• Swam for 35 min. I did not feel productive at all in the pool. I felt tired and was sinking alot.
• Cycling was easy but only did it for 25 min. I did more climbs than yesterday, and also did longer sprints.
• I ran for 4 miles that felt like 25000 miles. I was practically dragging my feet as I ran. Started walking by the 2nd mile and 3.2 mile. All in all I finished 4 miles in 40 mins. Such a big difference from the past couple of work outs.

Day 28

Did I ever mention that I hate waking up early in the morning? Alarm clock is set back to 855 am now. That's about 5 mins earlier that usual. If you haven't looked at Amino Energy by Optimum Nutrition, you should really start doing so. This thing is so much better than coffee. These are the supplements that get my day started:

plus...

Then finish off with this:

 Anyway... This is today's breakdown of my work out:

• Swam for 40 min. Did nothing but drills as always (until 2/28). I come out feeling fresh all the time. My legs don't cramp anymore. Stretching helps alot and getting you muscles used to the work load will help as well.
• Biked for 35 min. I did alot of climbs and sprints. I'm trying to mimic riding on an actual road.
• Ran for 4 miles... I was able to finish 2 miles in 15 mins, 3 miles in 25 min. 4 miles in 34.44 min. I did not stop to take a break until I hit 3 miles. I rested for about 0.01 mile. Elevation was kept at 2%

Sneaker Dilemma

So it turns out that I have a weird sized foot. At road runners today, I was told that your thumb should be able to fit in between your longest toe and the tip of the shoe. This type of fit makes my foot very uncomfortable that by the end of the day, front part of my foot starts to hurt.

I first went with the Air Pegasus but  have decided that it was just not the right shoe for me. Instead I was given Air Vomero 5 from the air zoom line. Gonna give it a try during tomorrows training and will be sharing my review (if I could remember lol) on my next blog.

Nike Air Vomero 5

Day 27

Oh yeah my cardio is just getting better and better.. I think. I don't want to syke myself up but I feel like my cardio's been better.

• Swam for 40 min. I think. Practiced swimming on my side more and breathing. Momentum really plays a big role in swimming. Anything that gets me off that momentum makes me feel like I will fail.
• I tried to time an actual lap swimming which is 2x25 yards. And I was able to do it in just under a min. That's fast for me... I gotta take in to consideration that I wasn't really tired, and I wasn't really doing laps when I timed myself. But I think I can be consistent as long as I put my heart into it.
• Biked for 30 min. Did alot more climbs today and longer sprints. My legs felt fresh when I got off.
• Ran for 4 miles. I finished 2 miles in 15 min.  3 miles in 25 min. and 4 miles in 35 min. I literally raised my hands up right after that run hahha...

Day 26 (4miles ) woot woot!

Got me some new running gear. Bought a pair of air pegasus. My feet feel fine. My legs do not feel too worked considering I did 4 miles today. Yep thats right... 4 freakin miles hahaha.

Btw has anyone gotten into trance mode while swimming? I'm talking about feeling good while swimming and your mind and body are just so focused in swimming... okay enough!

Great Stuff

Today's breakdownnnnn..

• Swam for 40 min. today all the more feeling more comfortable with my stroke. I have about 2 more weeks left to start laps. I have to swim about 35 times back and forth x 25yd (= about 0.5 miles). 25 yards is about the length of the pool I've been training in @ the gym. 
• Biked for 35 min. w/ climbs and sprints included. I felt so fresh getting off that bike. I guess it was the way the seat was positioned. 
• Ran for 4 miles today (what the event requires) in 39 min. I could have done it faster but that 2% incline is oh so tough. I did finish 2 miles in 18 min. flat and 3 miles in 34 min. Yes I know it got slower and this is because I rested 2x by the 2nd mile and 3.5miles.

Day 25

Finally... Last day for this weeks training sessions. Been going at it for 4 days in a row now, and I definitely feel fatigued. It's quite tough to not have a day off in the middle of the week. Anyway I'm just glad I made it through this week. I'm supposed to be weight training tomorrow, but instead, I have to go to work.

• Swam for about 45 min. today and I have added a drill which is the single hand drill stroke. By doing this I can better time my stroke and kick together on one side and focus streamlining on the other. I also did a few laps at the end.
• Biked for 30 min on a light resistance but adding more sprints.
• Running was great! I was able to finish 3 miles in 27 mins and 3.5 miles in 33 min.

Thanks for reading... My feet hurt!

Day 24

So It's been the 3rd day in a row training and have not had a break. One more tomorrow and I'm off from training all weekend (only because I'm working). My legs have been so sore this week. This is because I have increased my training load.

Today's breakdown:

• Swam for 45 mins. and still concentrated in walking the zipper drill and focusing on the "catch." It is when you feel like you have a big ball of water under your lead hand then stroking it back soon as the other hand goes in.
• Cycled for 35 mins. With a few climbs, and sprints included.
• Ran for 3.5 miles in 35 mins. A bit slower this time because I have increased the incline level to 2% and kept it there throughout the whole run. This way it actually gives you a better feel for  running outside. Speed stayed around 6-7. I did start walking to rest during the 2nd mile and the 3rd mile. I felt more spent this time around because of the incline. I felt good right after though, but crashed hard at work lol.

Side note: I have a feeling I will be getting shin splints tomorrow.

Day 23

Damn I'm exhausted! Caffeine and food after training sometimes does not really wake me up anymore lol. Anyway I am not bitching in anyway... Just saying. I'm off from work today so training was longer than usual.

• Swam for 1 hour today just practicing zipper drills back and forth. I also did a few laps during the last 15 mins. I swear I did not wanna get out of that pool.

 

• Cycled for 35 mins. which included a couple of sprints and a couple of easy climbs. The rest was done moderately and fairly fast.
• Ran for 3.5 miles today that I finished in 33 mins. Not fast enough but I'm progressing.

Can someone buy me these pls

Brooks Adrenaline GTS 10

 

...or these. (

Nike LunarGlide+

One thing that bothers me when I run is the left side of my lower back hurts after awhile. I get that feeling of tightness. Not sure if it is from the shoes but It has always been an issue of mine when I run.

Day 22

Started my day off without snoozing the alarm more than twice lol. I don't know why I take forever to get ready in the morning when it should only take me 15 min. BTW. one of my pet peeves in the gym is, when ppl chit chat. I am there for a reason just as much as the gym is there for ppl who work out. It is not a social place for ppl to gather and bullshit.

Moving along with today's work out lol:

• Nothing but drills again today. But did them for 50 mins. I focused more with "lengthening my vessel,"  and my stroke.  I must have done 50,000 laps today. Seriously lol
• Cycled for 35 mins. This included sprinting a few times for a few seconds.
• Ran for 3.2 miles and did it for 31 mins. Although I could have done it a lot faster, I had to walk for a little bit to rest after 2 miles of which I broke in 18.3 mins. My legs were numb during the 3rd mile but I was so relaxed and could have gone till 4 miles.

Day 21

Strength training today was focused mainly on back exercises... Trained with a friend today who is alot stronger than I am. IMO it is always better to train with someone who is better than you(yes Ocon I'm talkin bout you haha). This way not only will I get motivated to push harder, but also will feel comfortable lifting something heavy knowing someone will be there to spot me.

Workout:

• Dead lifts- 4 sets pyramiding the weight all the way from 135 lbs to 245 lbs w/ 2-14 rep max range
• Wide grip pull ups- 3 sets w/ a total of 24 reps.
• Dumbbell rows- 4 sets pyramiding from 60 lbs-90 lbs w/ 6-10 rep max range.
• T-bar rows- 4 sets pyramiding up from 45 lbs- 115 lbs. w/ 8-15 rep max range. I then reduced the weight down to 45 lbs and rowed till complete exhaustion.
• Squats- 4 sets pyramiding the weight from 135 lbs to a max. weight of 225 lbs. w/ 2-10 rep max range.
• Bench press- 4 sets pyramiding from 135 lbs to 185 lbs. w/ 3-20 rep max range.
• Standing shoulder press- 4 sets pyramiding from 95 lbs- 135 lbs. w. 4-12 rep max range.

BTW if you have not tried this when you excercise, I suggest you do now. It's an awesome product. It's like gatorade on steroids lol.

 

My Fundraising Page. You may click if you please =) 

 

Progress pics

Jan 06 2011

Jan 21 2011

Feb 4 2011

Day 20

So I just calculated that I only have 49 training days left. 14 of those will be focused mainly on drills in the water. Alarm clocks earlier now which gives me more time to train. I set it back 5 mins earlier... Day 1 was at 945am and now its at 912am lol

Todays workout:

• Swam for 35-40 mins and I swear I did not wanna get out of that pool.
• Did nothing but drills, drills and more drills... Gonna keep doing this for 2 more weeks then continuous laps from then on until May.
• Biked for 25 mins.on a steady pace of 115-122 rpm. I did 12 miles. 
• Ran for 3 miles for 27 mins. I could have kept going for 2-3 more miles but I still had my ab routine and I was running out of time.

Here is one of the drills I have been practicing...

Day 19

Swimming's been fun lately. I just wanna get in a pool all the time now. I actually want to start swimming in open water. Today's workout was still focused on drills. I will be doing this for the rest of the week then I will start to do laps and all laps by Monday. This way I will be conditioning my body and breathing better. Got a couple of head bumps today from swimming off my back lol. I did not realize how close I was to the wall.

Todays workout:

• 35 mins total time in the pool. First 20 was for swimming off my back and mastering my sweet spot.
• Started swimming and rolling back to my sweet spot (off my back to rest) to breath then back to swimming again.
• Did a few laps in the end almost close to being effortlessly. But then again who knows what could happen when I actually start doing laps.
• Cycled for 25 mins. Alternating between sprint pedaling for a minute while increasing the resistance and decreasing the resistance the next.
• Ran for a total of 2.6 miles while breaking 2 miles in 17.2 mins and completing 2.6 in about 23.04 mins

I am now contemplating if I should workout tomorrow.

Day 18

I had a very good swim work out today. I did not want to get out of the pool. I was in the water for 35 mins today doing drills and laps. I was so proud of myself as I was able to swim off my back while floating, and just kicking. The following is what consisted my workout for today.

•  Did laps(25m/length) of swimming off my back. I need to master this technique  especially for endurance swimming. If and when I need to rest for a bit in the middle of the open water, being able to float off my back is important.
• Did a few laps as well off my back with one hand extended out.
• Did some fish swim drills.
• Did some catch drills.
• Did a few laps applying what I was practicing, and was able to swim without feeling fatigued. I could have kept going but I knew I still had to bike and run.

Biked for 30 mins on a very fast pace. Ran for 2.6 miles today for 23 mins. It's go time...

I wanna be in the top ten. I gotta push myself harder. 

Day 17

Did some strength/circuit training yesterday. Since my card has improved from training, rest periods have gotten shorter. I can recover faster than before each and every set. I added 10 more lbs to my power cleans which got the weight up to 155lbs. And i was able to do it for 2 reps. For those who do not know what power cleans are, check out the video below:

I have also managed to increase my poundage on the squat rack. I was able to do
 225 lbs for 2 reps as well. Gotta get my glutes and thighs ready lol. Dead lifts got up to 20b lbs for about 6 reps. 

Just to sum up my work out:
-Power clean (4 sets pyramiding my way up to155lbs/2reps)
-Squats (4 sets pyramiding my way up to 225lbs/2)
-Wide pull ups (2 sets x 10 and 6 reps)
-Pull downs (2 sets 145 lbs/8reps)
-Bench press (4 sets pyramiding to 185/3reps)
-Standing Military presses (4 sets pyramiding to 135lbs/6 reps on a smith machine)
-Cork screw (4 sets w 25lb weight/6 reps each side)

Day 16

Today I swam with excitement as I was able to do total immersion. Although it wAsn't perfect, I atleast sort of have a grasp of how it's done. I had to order the actual DVD for itbecause I know that I am lacking alot of cOmponents. I can't wait to swim again this Sunday with Grace if she could.

Running was a bit challenging. I tried to run faster an I ended up breaking 2 miles in about 18.15 mins an 2.5 in about 23.35
Mins.

Cycling was a breeze for 30 mind. I really am anxious to run and bike outside as I know it's totally gonna be different.

Arrite weight training tomorrow... I can't wait!

Day 15

So today wasn't such a good one. But not because I had a bad workout but shit that happened outside of the gym. First I wake up early just to dig my car out only to find out the gym in North  Brunswick was closed. So I went to P-way instead and got my workout done. I left and got stock in a parking lot on a mound of snow.

Stuck here for one hour.... Blargh!!!

 

 

 

 

 

 

 

 

   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Anyway, I still am practicing total immersion and I can honestly say that it's a very good technique. It's because you use less effort kicking, and stroking (pause). Not once did I feel like I was about to cramp while doing this technique... So I just had to buy the DVD, because watching clips just isn't cutting it.In the beginning, I would count the mins. to see if swimming time is up. Now, I actually wanna stay longer in the pool, but I know that I have to condition myself  a certain way to succeed in this event.

Cycled for 20 mins, and then ran and  broke 2 miles today in 18.3 mins. and did it through 2.5 miles in 23 mins.

Day 14

So I tried this... And it was awesome... It"s like kayaking underneath. Never been so excited to practice since today.

Biked for 30 mins at a fairly fast speed while listening to Bob Marley... Calms and relaxes the mind as my body is working at full throttle.

Bob Marley all day... I was able to break 2 miles in 18.4 mins... Did 2.5 miles in just under 23 mins.

Im so focused!

Day 13

Nothing different. Same as day 12 except I increased my distance with running to 2.3 miles and finished up in 21 mins. I'm starting to like swimming alot which means whenever I think about it, I do it in a excited to go swim way and not stressing about it.

Back to crash diet Tuesday 'till Saturday night...

Day 12

I hate stinky ass mother fuckers in the gym. I mean do y'all bitch fucks shower? FUCK YOU!

Ok sorry about that. I just had to let it out somehow. Pls. if you know you will be doing an activity where you will be sweating, pls make sure that you slather on 10 lbs of secret powder scent deodorant. Because working out next to someone that smells like a dirty foot mixed with armpit sweat, garlic, onions and oily scalp is like being beaten on your face  with  a sledge hammer.

Anyway lol... Did strength training today and although I'm slimming down and diets been the same, I've gotten stronger. I warmed up with a 6.7 speed run for 7 mins which what  usually would of had me out of breath, felt like a walk from the bed to the bathroom. I dont wanna soop my head up but I must say my cardio got cute. I did the usual power cleans, squats, dead lifts, etc.

I dont usually like doing this but here are some progress body pics. Okay Grace you happy now? not much of a difference but I can see a bit lol...

Jan. 6, 2011

Jan. 21, 2011

Day 11

Seen a bit of  improvement with the swimming part. I also feel a bit more comfortable with breathing and staying relaxed in the water. But I still have to focus on being relaxed in the water rather than rushing which could lead to panicking. I have been doing lengths without stopping in the middle and although its only for a couple of lengths with a bit of rest in between 2 lengths, I still feel like I have improved.\

Biked for 25 mins again on a pretty fast and steady speed while changing the resistance. I have to bring my bike to the bike shop so they could adjust my seat to my needs. If anyone has lean bars I could barrow just holla at me hehe

Ran for 2.2 miles and  still did it a little under 20... Still did 2 miles in 18.5 mins

Im thinking whether or not I should go to the gym tomorrow or rest. Usually I should be resting for one day after 2 days straight of training, but I feel too good to not train. I'm pretty sure when I wake up in the morning that I would rather feel like resting anyway... We shall see...

My Fundraising Page

My Fundraising Page

DAY 10

Whoop whoop.. Did 2 miles today in 18.5 mins... 2.2 in just under 20... sweet!

Swimming just got better. I'm able to do 1 length (25m) and rest for less than 10 secs  then do another one. Pretty good compared to my first day in the pool where I would stop about 3 times in the middle. I'm still practicing my breathing though but hopefully I really am improving.

Cycled for 25-30 mins comfortably. I really want to ride outside. BADLY!

And then I ran for 2.2 miles in just under 20... I felt good right after... Did my AB routine of which this time around I included flutter kicks (hate them). for 15 mins straight working on my lower (hanging leg raises) and full sit ups. Some side bends and hanging leg raises for the obliques...

Day 9 + Leisure swim with Mrs. Crobopple...

Sooooo I did strength training yesterday which consisted of power cleans, walking lunges, shoulder presses, bench presses, pull ups, and dead lifts. Surprisingly with my workouts regimen being totally changed pretty much to all cardio, my strength have stayed the same if not have gone up. My legs are still burning though from Fridays training, but all of this burning feeling goes away once you get to working.

Today I went with Grace to the gym for a swim. I had her watch me swim while helping me fix my mistakes. Watching her swim makes swimming look so easy. After all she was a Jr lifeguard =) 

I started watching videos about Total Immersion. This technique focuses more on how to use less effort with each stroke while gaining more distance. This is especially made for long distance/endurance swimming.

Here is a clip of how it's done... 

 

Fri(DAY 8) night

My wife and her sister both said that I should post pics with my blogs. Honestly I hate and don't like carrying my phone around the gym, let alone taking pics..

I'm exhausted... Swimming was a bit fast paced today. Did laps as much as I could for 25 mins. I still would rest for a few seconds each lap but at some points I was able to do 2 laps with a 2 sec. pause to turn.

Biking had me sweating so much. Same deal 25 mins but I increased the resistance a bit.

Ran for 2 miles and did it with in just under 20 mins. Elevations always kept to 1 as this gives me the feel of running on my own and not with the treadmill. Speed was started at 5 then worked my way up to 6.5...

And now my thighs are burning... I can already feel the soreness before it even starts.

 Soooooo... As I started my ab routine, I got around to this ab excercise where I would have to be on my knees while holding this tricep rope attachment. I started crunching (bowing motion) while I hold the rope behind my neck. I started noticing how water started coming out of my nose... It felt as if my nose was bleeding heavily but its all trapped water from the pool... looked gross but it was just water lol

Ok goodnight... NETS all the way

Just something

Bought myself new goggles since the one I've been using is all shitty and water gets all in it. Bought ear plugs and nose clips as well.... Target got that clearance going on btw...

Oh yeah I've been setting up my alarm clock about 8 mins earlier every week...Evemthough I still snooze it like 3x, it's still earlier than the time before the adjustment... Just in case you're wondering, my alarm is now set to 9:28am. I don't leave the house till about 10:20(lol damn snooze button) and then head to the gym and get there by 10:30am. I start my workout @ 10:40 until 12:20pm... So yeah I need to stop snoozing LoL...

k good night!

DAY 7

A bit tired jumping in to the pool today. Water wasn't warm enough. maybe because they turn the water heater off around 12. Drills stayed the same and have incorporated the tilting my lower jaw and lip to the right side (ala rocky screaming "ADRIANE") as I gasp for air. I try my best to have a mental coach that's pushing me hard to finish. This sometimes helps especially when I think about how sometimes people tend to give up sooner than their body could.

Keep this mentality in mind that when you're training for an event, your mind tends to give up alot sooner than your body. PUSH, PUSH, PUSH!!!!

Cycling probably will be my strong point although outdoor cycling feels so much different than indoors. I try to keep a steady speed and just imagining my summer rides with my peeps lol. That usually makes indoor cycling fun.

Running has been better as I have started doing 2 miles per session. This is another thing that gets boring after awhile so I try to think about different things, but usually sports center on the tube in the gym keeps me going.

On another note... Today's another snow day and luckily I'm off from work. Right after training, I went to my in-laws house and shoveled their driveway. I knew this was going to give me a good back and shoulder workout so I expect to be in pain tomorrow.

Okay bye!

DAY 6

As always every morning I felt lazy goin to the gym but I had to drag my ass up. Anyway, I tried something new today that I seen on youtube. It's a breathing drill video where I would have to submerge myself in and out of the water continuously while breathing in and out when I surface up. This way I'm exercising my lungs and actually giving it its own workout. I was almost able to do 50 meters straight without stopping, but since of course I'm just a beginner, I had to stop lol. I didn't stop the breathing drill whenever I would stop swimming though as I figured this will better up my breathing by continuously doing the drill until I had to get out of the pool 25 mins later.

Biking was fast. Did it for 20 mins. and prolly going about 22 m/hr. I just wish the spin class bikes had an odometer and a speedometer.

Running felt like a breeze. Did 2 miles in under 20. This is actually fast for me. I know I could get better and I know that I could've  gone longer if I wanted to but I wouldn't have had enough time to do my ab routine.

Oh did I say I have 112 days left to train... okay!

Anyway, I seriously think it's funny whenever I see people racking the 45lb plates only to do shrugs lol

Day 4-5

Day 4

I tried focusing on stretching my arms out above my head to glide through the water better and lessen the drag. My rhythm  and breathing timing still gets messed up but I feel like I have progressed a bit since my first time jumpin in a lap pool...

Biking and running was kept the same as the past 2 days

Day 5 (lift day)

Boy do I miss lifting... Did 4 sets of power cleans/squats/pull downs/bench press/lunges and dumbell scaption

Did heavy weights with a pyramid routine. Now I'm more sore than ever.

Day 3

Today I started focusing a lot more on breathing and swimming with a noodle as I tried to get more comfortable with breathing . So far I could swim 25m straight but stopping at the end and resting for a few sec. then swim again. Swam for 20 mins. as I watched this lady next to me swimming oh so gracefully lol. I wanted to ask her for tips but felt embarrassed.

I then started Biking straight for 20mins, and I'm estimating that I was going about 20m/hr average. I would switch the resistance to high and low as I try to mimic the road. With my legs feeling all jello, I jumped right onto the treadmill. Started off slow at speed 5 and did it for about 5 mins. For 10 mins straight I kept the speed to 6 going up to 6.4 and did 1.5 miles.

Ended my training with a 20 min core program. Tomorrow will be another day and Saturday will be focused on weight/strength training. Man I miss lifting...

Day 2

Swimming still kicking me in the butt bad... I know I shouldnt stress about it... After all Im only on my 2nd Day and that I still have 118 days left to train... One thing I noticed is that runnings been good... And cycling, loving it...

Weight trainings gonna have to take a
Back seat and would have to be done once a week...

Oh yeah... I'm beat!

DAY 1

So today I started the actual training program for the triathlon I recently decided to participate in. For all of you that do not know, I joined a Sprint Triathlon in order to raise funds to help find cure for blood cancer. A Sprint Tri consists of:
 
-  0.4miles of swimming
-  20 miles of cycling, and 
-  4 miles of running.

To some it may sound easy, but for someone like myself who was never into cardiovascular routines other than cycling is a huge challenge.

On to the training...

Swimming was not as bad as I though it would be. I focused mainly on breathing and did about  25% of the distance.Soon after I jumped right onto the treadmill and ran for about 1 mile. I then ran my way to the spin class room and hopped on a stationary bike and biked for about 5 miles.

Since I was feelin great (thanks to Optimum Nutritions Amino Energy) right after cycling, I ran again for about half a mile then did 3 Ab routines back to back for 5 minutes non-stop.

I actually feel energized as we speak. I was expecting to be very exhausted, but I feel good.

As days go by, I will be increasing my distance and speed eventually.

note to self:
Not only do I need to train for the Tri but also changing from my swim wear to my gym clothes... Not a good look lol.

My Fundraising Page

It's go time

With 2010 behind us, let 2011 be "THE YEAR" to whatever it is we want to accomplish in life.

RESOLUTIONS:

-Keep the complaining about anything from a minimum to almost none.
-Patience (I've been lacking this for a very long time now)
-Not going to let unnecessary stress bother me
-Going to have that "It's all good/Don't worry about it" mentality


With all of that said, my 2011 quote for the year will be "JUST DO IT"

On another note, this blog was meant for blogging my training so im blogging my first day today.

DAY 1 starts...