Performance -Not Enough!

got over the guilt of the honey within one lap of swimming!! my goodness. I usually eat icecream brownies, dark chocolate, and any 'kosher' sweet i can get my hands on. No twinkies or any hard candy, gummy type junk.. so a squirt of honey to keep me from scrapping the whole plan is "please momma please!"

Swim:
100 Breast Kick
100 Breast Pull - felt a twang in rotator cuff and cooled it quick- but didnt stop ;)-- how smart is that.
250 breast stroke
100 RPE 8-9 hard
200 Pull
50 RPE 10 all out
50 RPE 9 and ladder down to 6
500 open water pace free
100 RPE 8-9 all out last 25
50 breast stroke

Total of 1700 meters (olympic distance Tri-swim)

off to get more bananas to freez, berries, whip cream, and some jello to try and make it thru this STUPID DUMB IDIOTIC CHALLENGE O SPARROW"S she probably diesnt even like sweets. chicks suck! heheheh i love it.- It aint an easy one, an she aint either!

FF
 
Starbucks Mud Pie Ice Cream...mmmmmmm thats my kryptonite. Beyond that I don't really care.
 
OH I see--- please read me as a smart alek mouthing off about things Sparrow,,, like in spin calss teh dude that says "what do you mean the last hill? I didn't even know we were doing hills, this is too easy" when I am actually dieing! hahaha

this challenge is in reverse, it is not all that terribly hard, but i am just mouthing off some.
 
great workout!

ride : 5.7 mi
swim: 1.2 miles, continuous RPE 4-5, 38:29:89
ride : 5.7 mi

OK- here's the thing tonight. I showered, walked up to the edge of the pool. thought- OK- one lap in open water Ironman distance is 1.2. Let's just put out face in the water and go 1.2, no panic, no stop, no turn overs to breath, JUST SWIM CONTINOUS 1.2 no matter what. AND I DID!!! and my time was awesome. and it was truely easy-- 1/2 speed feeling!

weighed in at record low of 181.5 with nearly two gallons of water drank, and complex carb up diet for last 2 days.

I feel so dang good. ooooops! I wonder if the absence of sugar could also be contributing to that? ahhahhaa OK- xoxoxoxoxo to you Sparrow.
 
Feeling so great? hahahaha I spent nearly 8 hours on a bike yesterday-- my calves feel like jello, my thighs are swollen, my ego is dented, and I want a banana split!

other than that, I am tired.

BUT- you are invited to come and swim down here anytime!

FF
 
Forgot to put a copy of this in my journal.

"Horrible Hundred" yep, it was a doozy! Nice Sunday ride. hehehehe

I will let Gr8 tell the story, but I have something to say about this guy. This dude is the real deal. WE have chatters here, we have talkers, research sharing ppeps, and we have athletes. This one right here is more than an athlete. He is a MAN!

He meets me, racks my stuff, drives me to an event that he registered me for, and he is enthusiastic like you would not believe. This guy is a CHAMP. and he is a cyclist!!! Make no mistake about that. And coming from a full blown pre-madonna, that says alot.

Anyhow we get there, get off the line and here we go.

all is well, part of the pack in front

There is the pack behind

then I notice my bike has been wobbly for awhile, turns out I'm riding a flat

Here he is fixing my flat-

then we are rolling again. Somewhere around 3 hours or so, I am getting a head of steam built up, and GR8 sees a friend, I LEFT HIM!!!

Here's what "turd boy" gets!---
A road theat starts to get rough and ultimately ends up turning to dirt.

then after what was supposed to be 80 miles, but turned out to be 95 for me, I get to head into the hills alone! YES, I cried on bike yesterday-

and after some 6.5 hours of riding and 112 miles guess what I come upon-
The genuine solid dude that I selfishly left behind. He had a bike that had been ridden so hard- he broke a spoke, chain, and snapped a de-railer-- trying to catch me. That is grit!! That is guts... and all the while I am trying to just make it- because I took off thinking I was all that.

We finished what we came there to do, and I learned ALOT! For me- the stats were 114.1 miles in 7:51 minutes. Ultimately we ended up back together- and I will never forget the impact this guys spirit, humility, and endurance have left on me!!

I didn't say it in person, so I am saying it within this post-- YOU ARE A MENTOR OF EXAMPLE for me in areas I really am just coming to learn about!
 
Tuesday night 11/20-

ride: 5.7 mountain bike to gym--- Oh MY CROTCH IS SORE!!!
Swim:
wind sprints- 5 X 50 meter - whew
breast stroke 1 X 200
backstroke- choppy 1 X 100
freeform 1 X 1500 = 38 min (slow)
pull 1 X 50
Kick 1 X 50

Weights-
hammer pulls - 3 X 10
Lat pull downs - 3 X 10
cable rows - with a rag for handle 3 X 10

Steam 30 full minutes - damn my crotch is sore

ride: 5.7 miles

did I mention that getting back on a bike made me realize my CROTCH IS SORE! HA!

Today I just might put in a LONG run. we'll see.
 
derdy girl!!! yeppers, it is a bit sensitive! Hey, there's a thought, is this extensive bike time going to desenstize my "secret spot" prostate gland over time :(

anyhow-
left the office at 1. Went to the running center, got fitted for some new shoes-- and Lee says to me "good GAWD what happened to your feet?" Well, see, about a month ago i finsihed the last 5 miles of a 70.3 in bare feet and they are healing up. hahahahaha

So, it seems one of mme feet is spreading out some, so my right foot now took an E-wide, verses just wide. My left a B Neutral, and 1/2 size longer.

then i got on the tread, ran a 9 min pace for the lil camera and scored 91% on form and stride length. My left arm was a bit stiff, according to Lee. But that is a great form score.

So, i came home, thru my stuff on he counter, put on my new loveleys and went for a run. 2 gels, bottle of water, shorts, NEW LADIES, and no shirt-- let's just run. People rushing everywhere, and I'm just out runnin.... sweet sweet time.

Logged 14.3 miles in 2:23, right at 10 min miles. Weight 180.3 coming in.
 
no G8r80 this is alot of distance in a short time---

run: 5.7 miles to gym 41:17:90, ave min/mi of = 7:15 nice run! felt like a million bucks tonight

Deads 3 X 8
squats 3 X 12
cable rows 2 X 10
hamstring curls 2 X 12
bench 1 X 10 (185), 1 X 8 (195), 1 X 4 (225 lbs)
pullups 2 X 10, 1 X 8
front planks, situps w/ medicine ball toss, side planks

my lower back feels thrown out, or tired or something. I thinks deads to squat ot cable row was too much.
 
Great run! Don't you just love those days everything clicks! You feel like you've got wings for feet :) Your running store rocks! Cool place. Wish I could just throw off my shirt an go for a run like that. LOL.
 
NBS 4life said:
When you say steam do you mean steam room?
Click to expand...

yes. Steam room. I go in there because it just feels good. It is something I really don't understand the purpose of. But- i have done it enough that I can accept the feel, and stay as long as I want. It ruins cell phones.
 
flyinfree said:
my lower back feels thrown out, or tired or something. I thinks deads to squat ot cable row was too much.
Click to expand...

You might vary something here-speed deads followed by squats or deads followed by single leg work rather than squats.

Are you doing any mobility work and stretching. My lower back was giving me problems after deadlifting, but it was due to the tight hip flexors and IT band.
 
I will change something. This set me back two days. Yesterday I spent the day out on a boat fishing and swimming around and my back is still a bit sore. Especially after driving.

Tonight I will be back in the gym. Should I do some light work on these deads or squats or what.

Yes I do stretch quite a bit. BUT- the IT band is something I know very little about. The hip flexors I stretch quite a bit.

pm coming, to give you a heads up on this post.

I'm thinking I am just sore from the lifting- just as if it were a bicept or anything else. What should I do tonight to make sure I get the positive results from this new working out on deadlift and squats. It seems there must be some stregthening I can salvage from this.
 
Sent you a PM. Let me know if you have any other questions. You know, honestly I would do the Defranco set up. I've been following his setup lately and have really enjoyed it.

Here's the link
 
3 days off from Rigorous routine! oh my! back feel sbetter. and the stretches are good. I also tried the medicine ball throw up and down, felt goofy lookin, but a good move physically-- Thank You Evolution. You have always stepped up and helped ME! the best I can give you is to follow thru.

tonight:
ride 5.7 miles mountain bike

ab work, some weighted, planks, medicine ball situps, weighted twisers, reverse hyperextesnsions

swim: 1500 meters, 1 mile - 29:32:21 <happy with that time

lifted: 3 X 8 hammer pulls, 3 X 8 dumbell presses (with the 60's baby!),
bench 165 X 12, 185 X 8, 225 X 4, and a new max- 245 X1 I'm guessing I can press 260 maybe.

Ride 5.7 miles home

I feel soooo much better!
 
nice job! Thats a 1:58 average 100meters or 1:46 in yards. Nice progress! Glad you're feeling better too :)
 
OK, the 69 in rep has been nice ;) but I gotta give ya some rep for enthusiasm Sparrow.

run: 5.7 miles in 46:15:01 , 8:11 min.mi to gym

spin class: Hill intervals

Run: 5.7 miles in 56:22:72, 9:42 min/mi back home

totally tired-- FEELS FANTASTIC-- get some!

FF
 
You must log in or register to reply here.
Back
Top