Performance -Not Enough!

oh hey Georgen1- I meant that 10 X 3 was alot harder than 3 X 10, but i'm guessing you were flexible enough to get that eh!

The lats can stretch an stretch forever. I'm not getting a good handle on how to stretch my chest. Can't feel it like the lats.

run: 3.5 miles
swim: 1 X 1500 - 41 min. then 10 X 100 all kinds of different things.
steam and stretch for 30 minutes.

then to the church "block party" and rode the mechanical bull baby! All the kids were tired out so the adults got to play,, fun fun fun.

rest up, stretch, eat and drink tomorrow, and Sunday is the Alafia Florida Challenge Half Marathon Trail race. supposed to rain tomorrow and early Sunday- should be perfect conditions for a mud run- which i believe increases my chances! cuz I'm kinda dumb like that.

later
sweat daily
FF

ooops! almost forgot.... sent my money off for a new bike today. It's a sweet bike, coming from a sweet lady, and it has meaning. I'm gunna sweat on yer stuff Sparrow! Don't you worry, I will take great care of your precious baby blue. Matter of fact- that's her new name "precious" I'm gunna treat her like the "thingy" she is!
 
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Come on honey, we're waiting for your 1/2 mary time. I know it's less than 2 hours. I've already put on my lipstick for your sugars. Update us as to your time. Cya, Greg
 
GT2003 said:
Come on honey. I've already put on my lipstick for your sugars
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Oh goodie, someone stepped up. Maybe you should be calling Greg "precious" instead ff :D

BTW, your "precious" is tucked in tight in my living room and has to wait to see you until I get back. I'm sorry :( I tried hard to make that work today. I just don't feel great.
 
Took some pics, but photobucket locked me out- pics to be inserted later.

Jan 27th Florida Challenge 13.1 Trail Race, Alafia State Park

2:02:17, 54th place overall, 9:33 min pace- UNOFFICIAL

This is my first race to be "competitive." It was sooo cool. I even won a really cool hat for being in the top 50 men!!!

We had an open flat for about .75 miles and i had the fitness to get into and remain in the lead pack (mainly highschoolers, and trail specialists) and go into the trail without any bottleneck time loss.

about 35 min in I realized I would not be able to keep pace lik that for much longer,,, I slowed and ended up leading a second train, I got passed, I passed, people fell all over the place. I fell once. It was incredibly intense.

Having rained the night before, the course was slick where there was no ground cover. and we were splashing thru puddles much of the time. There were only two times I had to use my hands, other than my fall.

It was intense, and awesom to the max. I know now that I can go balls out for 2:hours in a run like that- wide stand, high steppin, dcking under stuff and constantly in a turn of some sort, thru the mud no less.......

Next race is Gasparilla- flat and fast.
 
That's friggin awesome. I know you were wanting a sub 2 race but it sounds like the conditions were against you from the get go. Anyway, GOOD JOB!!! I'll have to save my kisses for the full marathon. Congratulations and take care. Glad you are still in one piece for the Gasparilla. Greg
 
I'm really really proud of you! No doubt you can pull off that sub 2 now, plus some! Great job!!!
 
thanks Derwydon and Sparrow... thanks so much.

tonight:

swim:
50 breast stroke
50 free - cramped - Swimmers suck!

out of pool, walked, steamed and stretched.

I feel like an itty bitty baby boy :)

Sweat Daily!
FF
 
flyinfree said:
thanks Derwydon and Sparrow... thanks so much.

tonight:

swim:
50 breast stroke
50 free - cramped - Swimmers suck!

out of pool, walked, steamed and stretched.

I feel like an itty bitty baby boy :)

Sweat Daily!
FF
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hmmmm swimming is a sissy sport eh ironman? ;)

I could have told you that would happen....

....but I didn't expect that you'd listen to me....

....so I kept quiet smirking :D
 
Wow, that sounds like the kind of thing you'd see in a Nike or a Gatorade commercial, with the mud and the falling, or the kind of thing you'd see in a movie with "Love Hurts" playing in the background.

Great job man, you'll do great at Gasparilla.
 
8 2:02:41 Todd Reese 39 Tampa 53 9:22
place Time name Age City place pace
check it out. got in the top 10 of my age group (8th) actually ended up 53rd place.


kitty you are soooo cool - Gatorade commercial hahaha, actually kinda does describe it a lil bit.
 
Very impressive FF. I cannot even fathom running 1/2 a mary, much less a full one. Hell, my wife is working a "5k" in March and I'm considering running in it but I'm worried, lol.

Keep up the good work. Gasparilla should be a piece of cake after what you just went through. It sounds like the conditions were horrid.

Take care, Greg
 
well GT- try to get your head around this idea.

swim 2.4 miles
ride 112 miles
then run 26.2 miles

all in a row, within 24 hours and you too can be an IRONMAN. no sweat eh!

Tonight:


power cleans 10 X 3 graduating up in weight and then back down.
shrugs 3 X 12 w 60's
reverse flys 3 X 12
lat pull downs 3 X 10
pullups 1 X 10

Spin class- 115 minutes Iron spin = flat speed intervals.

talked for a long time about race nutrition with a few new athletes that showed up.

Feels good to get the groove on again.

sweat daily
FF
 
Hey FF, the subject of Iron Man came up in my class today. One person said it was crazy how many miles they swim, run, cycle, etc. I mentioned you and some of your workouts, and they thought you were insane( but amazed at the same time ) to jog/cycle/swim that much hehehehe
 
flyinfree said:
well GT- try to get your head around this idea.

swim 2.4 miles
ride 112 miles
then run 26.2 miles

all in a row, within 24 hours and you too can be an IRONMAN. no sweat eh!

FF
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ok ok stop braggin. You haven't survived it yet. :D hehe
 
flyinfree said:
true that!

PM coming. I am affraid of being alone after that.
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*breaks out in song* "sometimes you wanna go, where everybody knows your naaammee....and you're always glad you caaammmee"

:D Unless you take that whole 24 hours, you won't be alone at the finish....even then...I could probably get up at 6:45am the next day and say "rah rah" as you hobble across. :D

I'M the one who will be alone!
 
geeeeeepers!!! I didn't think of that punkin! well, girls are tuffer than boys anyhow. any real man knows that!

Phate- that is totally cool that you guys are talking about that level of athletics in class. You should also talk about YOU, and your consistency! Shoot- i'm in a midlife crisis recovering from a near death experience! You are just a MACHINE because you choose to be. That is POWER!

Tonight:
Speed drills- Run 1/3 mile at RPE 8-9, survive a 1/3 miles, then run a 1/3 at 9 min pace, do 4 reps.

1st set= 1/3 @ 2:09, 1/3 staggered, 1/3 @ 7:37 min pace (tooo fast)
2nd set = 1/3 @ 2:17. 1/3 decent run, 1/3 @ 8:04 min pace (too fast)
3rd set = 1/3 @ 2:01 (very nice- felt great), 1/3 walked half way, 1/3 @ 9:10 (too slow)
4th set = 1/3 @ 1:51 (WOW!- sub 6 min pace), 1/3 jog/stagger, 1/3 @ 8:35 (about right, but not a 9)

Notice the negative split! you were right Sparrow, it can be done.

Great night of running and speed drills. Warmed up with a bit over a mile-

Total run= 5 miles.

weighed out at 187, weighed in at 185.5.

Sweat Daily
FF
 
flyinfree said:
Jan 27th Florida Challenge 13.1 Trail Race, Alafia State Park

2:02:17, 54th place overall, 9:33 min pace- UNOFFICIAL
Click to expand...

Great job FF.....
 
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