Training Week Review (2/20 - 2/26)

Totals
Swim - 0 yards

Bike - 123.65 miles (7:21:21 at 17.16 mph)
100% increase in distance
192% increase in time spent on the bike
31% decrease in average speed

Run - 14.03 miles (1:45:47 at 7:32 pace)
35% increase in distance
46 % increase in time spent running
8% decrease in average speed

Monday 

RUN

3.56 miles in 26:43 at 7:30 pace

YOGA

Tuesday

BIKE

18.88 miles in 45:12 at 25.06mph

CROSSFIT

5 Rounds for TIME
10x squat-clean-thrust (65lb)
10x pushup
400m run

TIME
Round 1 - 2:58
Round 2 - 3:03
Round 3 - 3:00
Round 4 - 2:59
Round 5 - 2:46
TOTAL - 14:48

** This is my favorite Crossfit style workout!
The biggest time factor in each round was the treadmill speed.
I'd prefer to repeat this workout on a track to eliminate that variable.  **

Wednesday

BIKE
12.77 miles in 30:16 at 25.31mph

RUN
1.94 miles in 14:20 at 7:23 pace

CROSSFIT
 Burpees for TIME

50 Burpees
1st 25 = 1:24
2nd 25 = 1:55
TOTAL = 3:19

25 Burpees
Time = 1:32

** This began as a Time Trial for 150 burpees.
After 25, I changed my mind and did 50.
Next time I'll make this an AMRAP **

Thursday

RUN

8.53 miles in 1:04:44 for 7:35 pace

Friday

YOGA

Saturday

OFF

** I had work 7a-5p, went straight to a friend's fight after work
and had to rest before Sunday's big fundraiser.  **

Sunday

BIKE

92 miles in 6:05:53 at 15.53 mph

** This was the Jim Calhoun CardioRaiser.
I spun for just over a straight six hours!  **

** I used a trainer from my LBS and found it had a much greater resistance than my own.
I'm sure my trainer would have given me a faster average speed.
I'm considering upgrading my trainer since I spend so much time in my top gears.  **

Swim fast.  Bike smart.  Run hard.

Three Things Thursday

I don't even know where to start!

History Repeats Itself
I haven't been around much this week, so I'll go back to this past weekend with a Congratulations to the Superbowl XLVI Champions!!  Sorry Patriot fans, I was rooting for the Giants.  It wasn't as exciting as the last drive of the 2008 game, but it was a much closer game throughout.  And without a doubt, this was the best play of the entire game...

His feet are IN!!!!!!

Deadlifts Strike Again
Remember how I told you that Dead-lifts are Dead-ly?  Well, I found an Olympic Bar at the gym that has sections without grip right where my shins drag.  Yay!!  Hopefully I'll avoid tearing up my shins from now on.  But don't worry, I found another way to beat my body up.

The bar is now bruising my knees!!  I love deadlifts.  They're a great workout, but I'm not sure how much more my body can take of them.  And I did another set of Clear-Thrusters last night that did even more damage, but at least my knees now match.  =\

If you're interested in Crossfit workouts, there's the websites for Crossfit as well as Crossfit Endurance.    The sites have a Workout of the Day that you can follow any time you want.  They're great references for exercises if not simply schedules for strength training workouts. 


Lance is Back!


I recently heard that the long standing allegations against Lance Armstrong for drug use are being dropped.  Read about it HERE.  My stance is that since he has never tested positive, why continue the investigation?  They've been after him ever since he started winning and nothing has come of it.  Yes, they're attempting to maintain the integrity of the sport by being thorough and exemplifying that they will not let things squeak by, but it's also highlighting the fact that all cycling officials think athletes take drugs.  It's not a good perspective to have.  As a fan of Lance the athlete (not as much the person from what I've read), I'm happy to hear he's going to have some relief. 

On top of that, I just read the other day that Lance will be entering the realm of pro triathlete this year.  He is competing in the Ironman 70.3 Panama as well as a full Ironman later on in an attempt to qualify for Kona.  Read about it HERE. 

Any thoughts on how Lance will do?  Keep in mind, Lance was a pro triathlete before he turned to strict cycling, so he could very well be a top contender.  Either way, I'd like to see someone give Lieto a run for his money out on the bike course!

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Questions

1.  How has your week been so far?  Anyone longing for the weekend yet?
Today's my Friday since I have Friday and Saturday off.  I'm very much looking forward to a couple long run/bike days.

2.  Do you have strength training in your training schedule?
I only just added strength training this year and I've loved it thus far.


Swim fast.  Bike smart.  Run hard. 

Deadlifts are Deadly

What do you think when you read the word deadlift?

Do you think of the free weight area of your gym?  The huge body builders that grunt and bang weights around all the time?  Do you have to google it 'cause you don't know what it is?  Does your mind go to a picture of something like this?...

Doesn't it look like the guy in the back is checking him out?  Creepy!

Well, I'm here today (and every day) to tell you two things.  First, deadlifts are an awesome workout.  I've started incorporating them into my strength training (aka. Crossfit workouts) and I love them.  They work a great mix of your lower body and core all at the same time.  And you don't have to do high weights.  On the contrary!  I'm sure a lot of the guys at the gym look at me and think "Wow, that's all you're deadlifting?," but I mix it up with rounds of burpees, pullups, situps, box jumps, squats, and lots of other things.  They can think what they want, but I doubt they could keep up with me.  =P

However, the second thing I need to tell you is...

Dead-lifts are Dead-ly

(...for your shins)

A deadlift - as I mentioned - works your lower body and core.  The upper body should be relaxed which means that the bar that you're lifting on a deadlift is supposed to drag right up against your shins.  Ouch!!! 

I've been told to pick up a pair of long socks or shin sleeves and I may very well have to do that because after last night's Crossfit workout, my shins are not too happy with the idea of doing deadlifts again.  Here's the workout...

5 Rounds

5 Deadlifts (95 lb)

10 Burpees

Timed - 4:29

This is a very quick workout.  Next time around, I'm going to cut it to 5 rounds of 5 deadlifts and 5 burpees, then follow it up with a 0.5 mile run, and repeat that two or three times. 

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Questions

1.  What is your least and most favorite cross/strength/non-cardio training exercise?
Deadlifts are fun, but my shins get ripped apart.  Crossfit altogether is awesome all around though - maximum 20 minute workouts and I'm sweating more than a 10 mile run.

2.  How many times a week do you cross or strength train?
I try to fit in three days a week, four if I'm feeling good.

3.  It's Wednesday!  Who's making plans for the weekend already?
Does a workout count as a plan?


Swim fast.  Bike smart.  Run hard.