Performance -Not Enough!

run 5.7 miles = 48:06:23 8:32min pace

calf is still not good. Got a ride home.

the top of my left foot hurts, and the calf of my right leg. Neck is better. UNBELIEVABLE STUPID AND IRRESPONSIBLE (New Year's open sparring bruises and injuries) with my own body that I worked so hard to get to where it is.

1/2 Marathon "trail race" on Jan 27
Full Marathon "Gasparilla" Feb 10

both race results are on the line. Recovery and training in unison. Will try and swim and lift tomorrow.

If i am not smart, I can parlay these injuries right into the M-Dot 70.3 Ironman in May and the Vineman 140.6 Ironman in august, will also end up in jeapordy!

On the other hand, i am in shape to Live! Athletic drama, that is all.
 
You old guys just don't know when to stop do ya, hehehe! Did them youngens whip up on ya at the New years eve party brotha? Hang in there, you'll recover and be better than ever. Good luck, Greg
 
getting a good nights rest

then I am headed into 204 miles in the next 5 weeks for a run training plan.

Then i am attempting a sub 4 hour marathon. The Gasparilla in Tampa FL.

good night!

Sweat daily
FF
 
Attempting my a**. I'll rephrase it for ya "then I am going to complete a sub 4 hour marathon. The Gasparilla in Tampa FL." Now, if you have any questions, ask them now, lol. You've trained too damned hard to attempt anything, you're gonna do it! Keep up the hard work wild man!
 
flyinfree said:
getting a good nights rest

then I am headed into 204 miles in the next 5 weeks for a run training plan.

Then i am attempting a sub 4 hour marathon. The Gasparilla in Tampa FL.

good night!

Sweat daily
FF
Click to expand...

How many miles a week have you been logging up till now? This sounds like an injury waiting to happen. Just please be careful.

Good luck with your sub 4. I'll be watching closely to see how that goes hehehe
 
ha! unjuries cow at my presence! just ask GT2003. ;)

truthfully this is a lighten up and focus on run schedule sugar! I have been running more mileage per month than I will in the next month. Remember I have been running 5.7 to the gym, working out and swimming and then running 5.7 home. For the next few weeks I am going to run and stretch only. It is a much lighter schedule in total.

The long days are long though. I also have that trail run 1/2 mary on the 27th, 2 weeks prior to the marathon. I plan to slow down for that event, to make sure and save my ankles.

you love me. hehehe I will be ok. And If I get a nervous knee or anything I will back off. The sub 4 hour marathon is the goal. That would be a nice number to add to my resume.
 
ran to track 1 mile

time Trials-

1st mile- 6:33:01 (totally surprised myself- I weigh 187 lbs.)
walked .25
2nd mile- 7:08:15
walked .5 almost died
3rd mile- 7:42:10
walked .5 2nd wind felt better
4th mile- 8:10:32 felt faster than the first one hahahaha

walked a mile home
 
Good job FF. New goal. to actually negative split those 4 miles. The second two at or better times than the first two. Narrow the gap! Pick a number (7 minutes?) and shoot for 7 on the dot every single time.

OR

Average all those times out and do the 4 miles straight at that new pace. I think its about 7:24. I actually think you've done those 5-6 milers at that pace or better, yeah?
 
Hope I didn't miss ya.

300 warm up
6x50 kick down/swim back
4x100: 3x through. Take .20 rest between each 100

50 fly (or fly kick)/50 back
50 back/breast
50 breast/50 free
50 free/50 fly (or fly kick)
repeat 2 more times
8x25 1/2 sprints (sprint half the pool no breathing, easy the rest of the way) @.45 sec
 
ride 5.7 miles to gym

walking into gym, caught by Ironman, off to Iron spin class 45 minutes standing on peddles, no sit, New Year break in!

Power Clean 1 X 10 @ 135, 1 X 10 @ 155, 1 X 6 at 165, 1 X 8 @ 135- wowza!

Pool work:
300 warm up- (hard to settle in- too long out of water)
6x50 kick down/swim back (yeah ok- how do i take the kick board with me swimming- 50 kick, 50 swim)

4x100: 3x through. Take .20 rest between each 100 (didn't get the direction here- so I did 4 seperate fast 100's. Did one at 1:43 :)

50 fly (or fly kick)/50 back (hahah Fly! maybe some day. back and pulls)
50 back/breast (turns out i can breast almost as fast as my endurance swim pace)
50 breast/50 free
50 free/50 fly (or fly kick) 9opted for the other option Free/kick :)
repeat 2 more times (oops! i missed the repeat :(
8x25 1/2 sprints (sprint half the pool no breathing, easy the rest of the way) @.45 sec
----- NOW these are where the fun really began- swimming without breathin is quite the thing! hehheh how about this Sparrow, swim the 1/2 take one breath, swim thru the flip, one breath and back to the half, then try and survive the last half of the second 25. yeah baby! Me and another swimmer had some fun with these... Talk about gasping for air. Testing my lungs is a new great game.

ride 5.7 miles home *no running tonight

It felt soo good to get a couple hours of multi-disipline training. i had an emotional/stress day and to really break it off at the gym is what i needed.

XOXOXOXO to all
Sweat Daily!
 
Damn, I just spent 45 minutes on the bike and thought I was doin' good...and it sure as hell wasn't standing up, lol. Keep up the hard work Sub-4 man. You're a beast! Greg
 
Those 4x100 WERE the set, I just broke it down for you below it. If we're gonna work together on this FF, you gotta get the lingo down. lol :D

So if you do this again, what you're doing is a total of 12x100 (its the same 4x100, 3 times through) and the 4x100 go like this:

50fly/50back (thats 1x100)
50back/50breast (thats 1x100)
50breast/50free(thats 1x100)
50free/50fly (thats 1x100)...
then you repeat all of that 2 more times for a total of the 12x100.

amateurs, sheesh :rolleyes:
 
oh, I get it. At least this time I didn't end up swimming extra. Remember when I did that 1500 meter latter and ended up swimming 3000 just for that portion-- LOL

run: 5 miles 43:04:02 min

good stretching.

Pushups tomorrow. and i will use the resistance bands on my trap, and stretch lats. Let's dial it in boys and girls. 2 weeks until a trail 1/2 marathon,. and 4 weeks until a full marathon.

Great news is my honey registered for her first event. Gasparilla 5K. and tonight she says, "geeez, if I knew I was gunna run I wouldn't have built up my muscles...." hahaaha

now NaeNae will be to blame. ehhheee

Sweat Daily~! it is the key
 
flyinfree said:
oh, I get it. At least this time I didn't end up swimming extra. Remember when I did that 1500 meter latter and ended up swimming 3000 just for that portion-- LOL
Click to expand...

I also remember you getting lost, ending up on a dirt trail (on a road course ) and riding an extra 12 miles during the Horrible Hundred. You just can't get enough pain, can ya?
 
ride 5.7 miles to gym

walking into gym, caught by Ironman, off to Iron spin class 45 minutes standing on peddles, no sit, New Year break in!

Power Clean 1 X 10 @ 135, 1 X 10 @ 155, 1 X 6 at 165, 1 X 8 @ 135- wowza!

Pool work:
300 warm up- (hard to settle in- too long out of water)
6x50 kick down/swim back (yeah ok- how do i take the kick board with me swimming- 50 kick, 50 swim)

4x100: 3x through. Take .20 rest between each 100 (didn't get the direction here- so I did 4 seperate fast 100's. Did one at 1:43

50 fly (or fly kick)/50 back (hahah Fly! maybe some day. back and pulls)
50 back/breast (turns out i can breast almost as fast as my endurance swim pace)
50 breast/50 free
50 free/50 fly (or fly kick) 9opted for the other option Free/kick
repeat 2 more times (oops! i missed the repeat
8x25 1/2 sprints (sprint half the pool no breathing, easy the rest of the way) @.45 sec
----- NOW these are where the fun really began- swimming without breathin is quite the thing! hehheh how about this Sparrow, swim the 1/2 take one breath, swim thru the flip, one breath and back to the half, then try and survive the last half of the second 25. yeah baby! Me and another swimmer had some fun with these... Talk about gasping for air. Testing my lungs is a new great game.

ride 5.7 miles home
Click to expand...

Dude that is crazyness!!! Es Muy Props. :cool::beerchug:
 
Thanks Georgen- from you that means alot. Can you imagine I am training for a 140.6. Few can even wrtap their brains around one leg of it, let alone the whole thing.,... ahhahaa


my intro for the below message-
Do you believe in second chances??
I do.

About 8 months ago I made a stupid decision to skydive in weather conditions that were far from ideal. The resulting accident could have been fatal yet here I am, alive and well. Do I feel like I have been given a second chance?

Yes, I do

As part of my recovery therapy I swam...a lot and when I was swimming I had a lot of time to think, about my life, how lucky I was to be alive and about the God whom I believe made my second chance at life a possibility. I realized then how lucky I was to be alive let alone swimming and walking. I learned about triathlons and how the Ironman 140.6 was the pinnacle of triathlon achievement. I saw athletes around me dedicating their efforts to everything from leukemia research to helping wounded veterans. As I was on my path to recovery I started to notice that "I" was being all encompassing, maybe it was time for a different route.....maybe, just maybe a little humility was called for!!

So, in recognition of the God who gave me my second chance I have joined up with a team of like minded athletes to dedicate my 2008 racing season to raising funds to build a church in Nicaragua. Between us we are aiming to raise $10,000 and this is where you can help.


me and this team of athletes

have joined up to raise money to build a church / town center for this NON DEMONIATIONAL congregation in Nicaragua

if you would like to make a donation, regardless of how small please see the website:
kingdombuilders.net

click on make a donation, and donate to Team Nicaragua.

If you would like my letter of plea, shoot me a pm.

God is Great!
 
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500 pushups
trap arm twister to the outsides- with resistance band, probably 100 or so one each side

stretched lats all day

and Georgen I can actually feel the forward roll in my shoulders due to my pecs and tricepts pulling my arms down. I have learned sooo much from you SO FAR! we aint done.

also ran tonight with my sugarpiehoneybunch- 2.5 miles warm up, then stretched it out for another 2.5 miles.

got hooked up with the TEAM to run tomorrow morning at 5:30 am--- doh!

then raquetball at 12:30, and then trying to get a couple jumps in the afternoon.

sunday afternoon running 24 miles, depending on how tomorrow goes.

Done with the puter for a few days.

ya'll are an obsession or would absess be mnore appropriate. ahhahaaaha

LOVE AND SWEAT to all.
 
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