Sparrows Experiment

stingo said:
I'd say it's more of a "Talk to the hand" shot lol.

Glad to see you're back in the groove. :)
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ha. yah. My daughter took that picture when I was trying to get ready.

Tri class:

Had them (us) do the whole spin class that starts at 9. The instructor on Tuesdays does a lot of hills. Then we did plyometrics (squats, lunges, box jumps, inch worms, crab crawl) and lots of core. It felt tame, I'm not tired.
 
okay, so now that I've calmed FF down with some "fat" pictures, we'll proceed :rolleyes:

Today was NROL's H1 B2. We dropped the squats to 115 and the deads to 95. Both of us just felt out of the groove and my lower back hurt (FF you were right, thats crazy). I had a sleepless night last night so I felt pretty junky. Afterwards I got in the pool with a few swimmers and we worked on technique. No real workout there, but it was nice not to be on the sidelines teaching.

I'm having a real lull in the season lately. I'm just kinda....hmm, just kinda "blah". And don't anyone dare analyze that. Sometimes things are, just because they are.
 
I know what you mean about a blah day... I flew back from Portland, OR, last night/this morning and was gonna work out today but couldn't get off my butt.

After all this running and swimming crap, er, triathlon preparation, I get to ride tomorrow! :beerchug:
 
lunch: large chicken breast, red onions, red peppers sauteed in olive oil and garlic, over a bed of romaine lettuce, 1/2c black beans, tomato, fat free sr cream, added olive oil for taste, 2 sprouted low carb tortillas

THAT makes my mouth water. Delicious sounding meal right there. And you didn't list the coke that i suspect you had. Where's dinner? heheheehe FF'er!

do you use energy gels, or any nutrition during your workouts?

it is a good idea to train that way. You are headed for a 5 + hour event, that will require a nutrition plan. Maybe incorporating some ShotBloks, Gels, Cliff Bars, and Electrolytes into your typical routine would be a good idea. This way you can discover what products give YOU G.I insues, or headaches. What is hard to swallow, what goes down nice. what seems like a reward and what gives you a boost within 30 minutes. Some stuff I have found doesn't even digest.

I am headed out for a very long run. have a wonderful Saturday Sparrow.
 
flyinfree said:
lunch: large chicken breast, red onions, red peppers sauteed in olive oil and garlic, over a bed of romaine lettuce, 1/2c black beans, tomato, fat free sr cream, added olive oil for taste, 2 sprouted low carb tortillas

THAT makes my mouth water. Delicious sounding meal right there. And you didn't list the coke that i suspect you had. Where's dinner? heheheehe FF'er!

do you use energy gels, or any nutrition during your workouts?

it is a good idea to train that way. You are headed for a 5 + hour event, that will require a nutrition plan. Maybe incorporating some ShotBloks, Gels, Cliff Bars, and Electrolytes into your typical routine would be a good idea. This way you can discover what products give YOU G.I insues, or headaches. What is hard to swallow, what goes down nice. what seems like a reward and what gives you a boost within 30 minutes. Some stuff I have found doesn't even digest.

I am headed out for a very long run. have a wonderful Saturday Sparrow.
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I saw your run. amazing. I don't think I'll ever run 20+ miles in my life. hahaha. never say never though huh :) I've learned that much :D

I do use nutrition in my workouts during my training phase. Notice above I had accelerade. I normally use a sports drink on my pure cardio days. On weight lifting days I'm low carb. If I do both on a day I use a post workout drink. I used GU and shot blocs all last season. GU works fine but the blocs are hard to digest AND get down. I also used the jelly beans and though they worked great there were too many of them to get down just to get the 100 calories out of them! haha. Towards the end of my season last year I was eating a pb & j sandwich cut into 1/8ths during long stuff and that has worked the best of anything so far. Bars don't work at ALL. THey make me puke. literally.

I like how you put a 5+ hour event :) Nice optimism there :) I like it.

I have a great feeling going into this season and as long as I keep my priorities and perspective straight I think things are going to go wonderfully. I do need to find my mini races between now and August to keep me motivated. I plan on a half marathon in march, a sprint tri beginning of May (but massive hills), a and oly middle of June. THEN the beast in August. OH I guess I have my schedule :) nevermind.

yeah I'm still hooked on caffeine and I'll just make that my new years resolution so I can enjoy my holidays :) Starting January Sparrow's game face goes on. Be prepared, its going to get messy!
 
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Did a 6 mile run OUTside. it was glorious. I'm going to try hard to do that as much as possible. Its the tread that I get the splints from. Legs felt fine today at a 7:48 pace. It was comfortable.
Later went to the pool for a 2K swim in a half hour. I've eaten so dang well this week that I'm actually going for some ice cream tonight. I won't go crazy but its calling my name in a big way
 

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Day off. Just chillen with the fam. Speaking of Chillen-heck of a dialogue on his journal recently. yipes. Sorry to see him go.
No shin issues the day after and body is humming from some good workout yesterday. The ice cream last night didn't even taste that good, and my stomach rebelled after just a little bit so I'm back on track today.
 
45 min spin, 2 min jog 9:30 pace.

I'm on a half marathon training plan starting today. My goal race is March 1 in the town of my alma mater and I won't get a complete training schedule in before then but I'll be prepared enough. We'll see how it goes. I'm starting below where i think I can be just so I can ease into it without the shin issue. The 2 miles was a joke. I think I could have walked faster than that.

I could NOT get set up on my bike today. I spent the whole time just adjusting my bike! Irritating. I just didn't feel like I got a very good workout in today. I guess the danger in an extremest mentality is that you feel like you have to have that flogged body feeling everytime you work out! I'm not used to leaving the gym not totally wiped out. I'm fighting the urge to do something else after I coach tonight. I just need to calm down. Its been a total Monday.
 
sparrow said:
45 min spin, 2 min jog 9:30 pace.

I'm on a half marathon training plan starting today. My goal race is March 1 in the town of my alma mater and I won't get a complete training schedule in before then but I'll be prepared enough. We'll see how it goes. I'm starting below where i think I can be just so I can ease into it without the shin issue. The 2 miles was a joke. I think I could have walked faster than that.

I could NOT get set up on my bike today. I spent the whole time just adjusting my bike! Irritating. I just didn't feel like I got a very good workout in today. I guess the danger in an extremest mentality is that you feel like you have to have that flogged body feeling everytime you work out! I'm not used to leaving the gym not totally wiped out. I'm fighting the urge to do something else after I coach tonight. I just need to calm down. Its been a total Monday.
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hey sugar,
just keep things moving and we will ramp up after the our Savior's B-day party- hehehehe

no wories- I will keep my public display of irreverance in check.

glad you are reading that log and made comment, saved me the time. What a team.

have a super day today. Take care of those shins... we are going to put them to the test soon.

let's do each other a favor too.... let's prod one another!!

TO STRETCH!!! DID YOU STRETCH TODAY?

:)
 
flyinfree said:
p.s. 9:30 is not joggin, it is RUNNING!

thank you very much!
elvis
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okay mr 7-something minute mile :) Well I was happy to note that 9:30 used to feel like running, now is a comfortable trot.

I have not stretched, no, but that should be part of my new years resolution package, along with not biting my nails (new years resolution year number 20 lol). I'm off to the gym where NROL's arm workout will kick my butt and then I'll try to swim on top of that :)

have a good one
 
Yeah I really should start making mobility exercises part of my routine too. Good on ya for doing the upper body workout THEN going swimming. :) Any NROL updates?
 
okay I didn't get to swim. Another tri friend joined us to lift and we ended up gabbing way too much. I only got 20 min of stairs in after lifting. shoot. I am going to that insane spin class tonight through and I might swim with my masters class if there aren't too many there tonight.

No new updates on NROL. I didn't make any big changes today.
Incline DB -30 (need to go to 35)
seated row-100
DB shoulder press-25 (need to go to 30)
wide grip lat pull down-Did 100 on first set, then 90 on others
close grip bench-65
high pull-45
The last superset I increased on from last week. I didn't work the DB part as much as I could have. Today was 4x10 so that made a difference and I think I was conserving a bit too much because I didn't know how I'd fare by the end. I felt stronger with each set.
Still didn't feel thrashed as I left the gym. lol oh well. there's plenty of time for that I guess.
 
well, it wasn't intentional, I was going off what i did last week, which was lower than today so I didn't think I could push it as much as I ended up being able to the last set. There is a lot of trial and error with NROL. Seems to take a while to find the true weight you should be lifting and know your limits-especially if you've just been pretty much a recreational weight lifter never really pushing it
 
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