Operation: ROBOT...The Challenge of a Lifetime! FOR a Lifetime!

Hmmmm...Been a While

2011-06-21T09:45:00.000-04:00

I'm stuck in a rut. I need to make a change. I am really stagnant at work right now, my engineering career is really just on hold until people start hiring again, and I just don't feel appreciated at work by either the upper management, or the customers.
Yesterday, I really felt put down by our first customer of the day. He really pushed my buttons and I'm angry.
I am SICK AND TIRED of people talking down to me because they think I must be uneducated just because I work in retail. Do these ignorant asses think I only have this job because I have no other skills? I was programming computers when most people I know still didn't even know what a computer WAS! I was writing programs that allowed me to TALK to my computer when I was 10 effin' years old!! I can do calculus in my head. I was a member of just about every honor society in High School and I went to college on a full scholarship. I can take 10,000 pieces of metal and end up with an engine in 4 hours. I have an extensive knowledge of anatomy and physiology. I am accredited by The American Council on Exercise AND the American Dietetics Association. How's THAT for educated?

My IQ is higher than probably 75% of people I know. Does that make me wanna talk down to all my friends because I know the ins and outs of particle physics? NO. So why is it that when some guy walks in here and sees me working behind a cash register that he automatically thinks I must be uneducated and talks to me like I have no idea what 2 + 2 is? Times are tough...people should KNOW nowadays that no job is secure and we will cling to whatever money we have just to be able to try to get by.

Do I make a great salary here? No way. But I have learned VERY QUICKLY how to budget my money appropriately for what I need. I just bought a new car AND a new bike. Almost 30,000 dollars total between the two of them. Honestly, I think I'm in a better position to pay for these things now that I make 1/4 of my engineering salary than when I HAD that job. I was WAY more indiscriminate with my money back then.

So...mister "I have lots of money so I'm gonna buy a 5 thousand dollar bike"....I just bought a 5 thousand dollar bike and I make a laughable salary by most people's standards.

All these stuck up assholes need to shut their pie holes and mind their own business.

The Heat Is ON!!

2011-04-21T12:34:00.000-04:00

Boston...done! I am in the process of writing a race report, but more important things have appeared this week!

I ran a 3:09:05 at Boston this week. I had been shooting for 3:04:59 due to the new time constraints on registration this coming year for the 2012 Boston Marathon. For those runners who qualify at a time 20 minutes or more under their required time (for me, that's 3:15:59), registration begins on September 12. I know I won't be running a 2:55 any time soon. But...I know I can go 3:05 with focused training and nutrition. That's 10 minutes below my time. Runners who beat their qualifying time by 10 minutes or more can register in Tier 2 of registration (Day 3). The problem is...a flat, fast marathon is hard to come by before that time. I looked at Toronto Waterfront...but it's October 16th...too late. Chicago is October 9...again, too late. So I need a race between now and September that's flat, fast, a Boston Qualifier, and decently weather-friendly.

TORONTO MARATHON. May 15. This looks like my best bet. The problem is...it's a MONTH away!! I have to kick some ass for the next 3 weeks and get myself in tip-top shape in almost no time at all!! So...St. A's just became a C race. I am back to marathon training starting next Monday. Holy crash course training Batman!!! This is gonna be insane. I need to take 3 minutes and 6 seconds off my marathon in 4 weeks.

Stay tuned folks, this is gonna be a rough ride!!

The Closer I Come to PUKING...

2011-04-13T12:22:00.000-04:00

...the better I feel!! Or...maybe not. OK, I guess I tend to feel a little more accomplished when I come to the edge of throwing up during or after a workout. But seriously...what's WRONG with me?!?!

Today's workout was a good burner.
Seven rounds for time of:
3 reps of 75# split snatch
10 pullups

I wanted to try to get as many rounds as possible completed unbroken. I did manage to do that on rounds 1 and 2. All of my snatches were unbroken, but the pullups...different story. Most of them from rounds 3 to 6 were in 2 separate sets...usually 5 and 5 or 6 and 4. But the last round...holy crap. My heart rate was so high I thought I was gonna pass out and my pullups were literally 2 at a time. I was so spent after the snatches in the last round that I thought I might just throw up before I got onto the pullup bar. Still...I made it through the last round without throwing up. Pukey did NOT visit me today.

I had to sit down and breathe for about 5 minutes post-workout...and I needed lots of water. I think I was dehydrated...we ate a lot of salty food yesterday (traveling and trying to eat healthy is almost impossible) so I think I just need to hydrate today and I'll feel better.

We still have 10 x 200 on the 2 minute to do tonight. Oh boy.

One Week Down...

2011-04-10T21:53:00.001-04:00

...ELEVEN to go!! The first week of this new plan seemed to work pretty well!! I didn't do a whole hell of a lot of training and yet, I was sore...but I felt stronger as the week went on!! Sweet!

Week 2 looks like this...
Monday
AM: 120 jumpropes, run 400m, 60 jumpropes, run 800m, 30 jumpropes, run 1200m
PM: 10 rounds of 2 reps front squat on the 1 minute, 80% 1RM, rest 5 min, 100 walking lunges

Tuesday
OFF

Wednesday
AM: 7 rounds of 3 snatches and 10 pullups (sub sumo deadlift high pull for snatch if desired)
PM: 10 x 200m on the 2 minute

Thursday
AM: 5 rounds of 30 thrusters and 30 box jumps
PM: Brian OFF, Jeff run 9 miles

Friday
AM: Jeff OFF, Brian 5 x 400 with 2 minute rests
PM: 5-5-3-3-1-1 weighted pullups (2 min rests between attempts)

Saturday
AM: Jeff OFF, Brian run 3 miles
PM: OFF

Sunday
AM: Jeff OFF, Brian 3 x 800m with 2min rests
PM: OFF

MONDAY!! BOSTON MARATHON!!!

Race week is finally here!! I'm feeling a little more confident after this week's workouts. My legs are feeling good, all the soreness and cramps are gone, and I feel strong and lean!! Just a few more good taper workouts and I'll be READY for BEANTOWN!!

Not So Minimal

2011-04-05T21:27:00.000-04:00

Well, today I really tried to be minimal about my workouts...but damn, I just kept going. I did what I was supposed to do (AM 200's and PM "Fran") but I also did some swimming (very short) and I ran a 5K at Four Green Fields tonight. Probably not the best idea but when I've got only a few more workout days before the big taper for Boston, I've gotta make the most of 'em. I didn't do my 15 miler today, but I am pretty sure all the extra stuff I did today and then the 5K resulted in just about the same amount of exertion.

I'm happy to report that I'm down another 2 pounds from last week. The bodyfat seems to be coming off more quickly now that I've refined my nutrition a bit and I'm doing more intense workouts instead of long boring ones. We'll see if it keeps dropping. The good news is, my size 28 pants are almost too big on me now...sheesh!! I'm gonna have to start buying kids' pants. :)

A New Approach!

2011-04-03T15:30:00.000-04:00

Everyone's so into this minimalist running thing (I admit, I've done some myself) that I figured...why not try minimalist TRAINING! So at the advice of a good friend, and the indirect advice of the author of the book I'm reading ("The Four Hour Body" by Tim Ferriss), I'm gonna try a new approach to working out. I'm taking his program and modifying it slightly to meet my goals. I'll post the progress here over the next few weeks. I'm even gonna post the workouts here so if anyone is interested in trying this, you'll have the tools to make it work!

Diet will be protein heavy, of course. It will also include some slow carbs and a lot of vegetables. I cannot give up my milk addiction (that is to say...I WILL NOT) so I'm gonna keep drinking it, but I'll move to higher fat content to lower the GI and GL of the milk. Yes, I know...even higher fat milk still has a higher GL per GI of other high protein foods, but whatever...I love milk.

So...with that being said...here is my first week of minimalist training. Except for my last 15 mile run in preparation for the Boston Marathon on April 18th, I'll be doing a very small amount of workouts in the gym and outside.

Week 1...
Monday
AM: Weighted back extensions, 2 x 8, 3 min rests between
PM: 150 jumpropes, 50 situps, 120 jumpropes, 40 situps, 90 jumpropes, 30 situps, 60 jumpropes, 20 situps, 30 jumpropes, 10 situps (NO REST BETWEEN ANY EXERCISES)

Tuesday
AM: Brian: 8 x 200m on the 2 minute, not slowing more than 2-3 seconds
Jeff: Run 15 miles tempo
PM: Fran (21-15-9 reps of thrusters and pullups)

Wednesday
AM: OFF
PM: 5K TT

Thursday
AM: Row 1500m or run 1 mile (max speed) then do 30 powercleans or 45 upright row
PM: Run 3-6 miles, Zone 2

Friday
AM: 2 x 800 on the 4 minute, not slowing more than 2-3 sec
PM: 3 rounds of: max reps pullups, rest 1 min, max rep pushups, rest 1 min, max rep squats, rest 1 min

Saturday
AM: Bench press (60% max) 8 x 3 reps, on the 1 min, rest 10 min, treadmill Tabatas
PM: OFF

Sunday
AM: 15 thrusters, 30 box jumps, 12 thrusters, 20 box jumps, 9 thrusters, 10 box jumps

So...this should keep my busy for the week. At least I won't have to worry about not having enough time to train. I can literally get up only 30 minutes early and still have time to do the workout and get to work on time. Can't wait to see how this works out!!

Hi, My Name is STOOPID.

2011-04-01T16:04:00.000-04:00

What idiot goes and attempts an 18 miler after having the flu for a week??
Oh yeah. ME

Well, it started off good. Actually I felt better than I have in a long time. My first 5 miles were really good. About Mile 6 I felt my legs a bit but figured I was just working hard. The gel I took at Mile 4 was working...I felt like I had good energy.

Around Mile 8 I took another gel and had some water. I still felt okay but I felt my heart rate going up a bit. So I slowed down to keep my HR in Zone 2 or thereabouts. I was still right around 750 pace so it didn't worry me.

Then the shit hit the fan. Around 9 miles I felt like I was needing another gel already! And I was hungry! Not good. My heart rate was rising again. I grabbed some water at Mile 10 and kept going. I was slowing down.

Mile 11...done. My heart rate shot thru the roof and I had to stop and walk. I was hyperventilating and my legs froze up. I walked ALL the way to Mile 12 where I had more water. I just couldn't put the water back in my body faster than it was going out. I had stopped sweating which is a REALLY bad sign. My arms tingled.

From there til I got home, I managed about a mile and a half of running, but the rest was walking. Every time I'd try to run, my heart rate would just skyrocket. I was underhydrated when I started, so by the time I was halfway thru this run, I was completely dehydrated. I was also depleted of sodium and potassium...as evidenced by the white stripes on my clothes and arms, and the cramps in my legs. Today was an exercise in mental toughness. Or in futility. Or in idiocy...I haven't decided yet. Sheesh, my T-cells must be in the shitter.

The Results Are In!

2011-04-01T11:11:00.000-04:00

P90X has been a good experience overall. I think it helped me to be more disciplined and definitely helped me to be more diligent about my workouts.

Over the course of the program I managed to lose 4 pounds of bodyweight and 4.3 percent bodyfat. At the start, I was at 17.4 percent and 154 pounds.

Definitely not a happy guy in that picture above. I was definitely ready to take my training to the next level. It was time to get serious. Well, I did.

After completing P90X...

The most difference can be seen in my back. LOTS of pullups...which is good, cuz I love pullups. So, I won't stop doing them even during my next program. Needless to say I'm very happy about the results. I know I could get even leaner with more training but it's almost time for the Boston Marathon...and tri season is just about to start as well, so more aerobic training will be realized in the next few weeks. Of course I'll still be doing lots of speed work and strength training so stay tuned...an even leaner Jeff is on the horizon!

Around the World in 90 Days

2011-03-31T18:00:00.000-04:00

OK, so...maybe not around the world. But after tonight's workout, I will have officially spent 90 days building muscle and losing fat with P90X.

I'm excited to post the "after" pictures tomorrow. I've not felt this alive in a long time. Unfortunately, with the injuries I sustained over the fall last year, I feel like I could have done better if I wasn't always so careful not to overdo it. I feel as though I could have pushed myself a bit further, but I also feel like I was making the right decision to play things safe when it came to my legs. The Boston Marathon is but 18 days away...I had to make sure that I was building myself UP...making it more possible for me to have a good run in Beantown.

My training for Boston has been less than stellar as well. But I'm hoping that the P90X training will help to make up the deficit in my semi-minimal run training. I feel strong...but this nagging right quad pain is really annoying me. I will be using a thigh compression sleeve at Boston, as well as some anti-fatigue supplements (Beta Alanine, Caffeine, and Echinacea) so I don't run out of energy before it's time to make the final push.

So...with that being said, I take off to my last P90X session. I'm confident that I'll look back and be able to pinpoint some ways I can improve my performance on the next go-round...P90X Doubles!! Stay tuned...

Middle Of The Road!

2011-02-14T09:36:00.000-05:00

Today marks the exact middle of my P90X progression. I've come a pretty good way in 45 days. I will take a picture tonight to display the progress. Although I am happy with the results so far, I feel like I could do better. So for the next 45 days, I'll be taking things a step further. I'm gonna go back on a hardcore supplementation program, and I've done the same for Brian. I'm gonna venture to log my nutrition and supplementation so I can gain a little more edge. The program I've developed will take me thru Boston, so I'll be in awesome shape for the marathon. It's my number one priority right now so I am all about getting it right.

Hello, My Name is "BAD NEWS"

2011-01-13T22:01:00.000-05:00

So...it seems that I've had a little bit of bad news come my way. Recently I was told that I have an elevated cholesterol count. So...on top of the stomach crap, the intestinal crap, now I have cholesterol crap to deal with. As a result, I am gonna make some changes to my diet. I've already gone out and gotten garlic, pomegranate, and cranberry supplements to help balance it.

I've already started trying to cut gluten out of my diet. I always feel better within about two weeks once I get the gluten out of my diet. It's only been 4 days but I already feel like it's working.

I'm also gonna talk to someone I trust immensely, in order to get some different ideas as well. Time to get serious.

Wow, You Smell RAGNARly Dude!

2011-01-13T15:46:00.002-05:00

Last weekend, Brian, 10 of our friends, and I completed the 191.1-mile RAGNAR Relay from Miami to Key West. The memories are indescribable, there are no words to say how much awesome fun we had.

The BEST part is...our team took FIRST PLACE in the running store division. We were 19th overall out of 322 teams! GO FEET FIRST BALLISTIC BUTTERCUPS!!

To illustrate the awesome times we had, since writing about it seems to be unworthy of the time we had, I'm posting one pic that says it all!! Enjoy!!

Sticks 'n Stones May Break My Bones...

2011-01-05T17:50:00.000-05:00

...but KENPO X will KICK MY F----N' ASS!!!

So...last night I did the first iteration of Kenpo X in my new fitness training. Bodybuilding is fun...plyometrics is fun. But Kenpo...wow. Mostly kicking and punching in a Tae-Kwon-Do style with a little Judo and Karate thrown in, Kenpo is a powerhouse workout. I had a great time re-learning some old moves I used to practice when I was a kid learning TKD.

I miss the feeling I'd get from learning to use my body's power and focus it in a small place. Good stuff. I was actually sweating so much I nearly slipped on the puddle I made on the floor. I love sweating like that. Today I'm sore all over...but mostly in my upper back, shoulders, and neck. I had to do a lot of craning to focus my gaze towards my kicks and punches, which sometimes were behind me. My chiropractor is gonna LOVE me next month.

Today's workout is back to bodybuilding and muscle endurance. Legs and back. It's a good thing I like pullups cuz there are a lot in today's workout. Huge amounts of squats and lunges too. Hopefully I won't ruin myself for the RAGNAR this weekend!

It's NOT Easy

2011-01-02T09:40:00.000-05:00

I miss being sore like I am today. It's been a long time since I've been able to feel like I actually WORKED. Most of the soreness is in my triceps and lateral delts but there is a fair amount in my chest and abs as well. My biggest disappointment is in how I let my strength and upper body muscular endurance wane to the degree that it has. I miss having the shape in my arms that I used to have. My traps have flattened out. I will definitely be getting back into Olympic Weightlifting so I can rebuild them.

Of course, my main goal is to regain the definition in my midsection that I enjoyed when I was a personal trainer at LA Fitness.

Motivation is what I've been lacking. I don't enjoy working out alone all the time. Sometimes is fine, but all the time...it really doesn't help. I'm positive that joining a new gym (YouFit on Gandy) will help with that too, as new surroundings usually affect motivation in a positive way. Going back to the same old atmosphere at LA Fitness wouldn't really help me find new motivation.

Today's workout is plyometrics. I'm really excited to see how this goes. It looks pretty interesting. Lots of jumping squats and forward/backward motions. I'll report on the progress later tonight. I also have to run later, so we'll see how my legs accept that torture as well.

The Aftermath of a Horrible Diet

2011-01-01T21:09:00.001-05:00

Two years ago...I looked like this.

I kept that shape for almost 20 months. Until the problems with my digestive system started to rear their ugly heads. Then came the "comfort eating"...

Well, it's time to post the "before" pictures.
I'm almost embarassed to post these but I need a jumping off point. I ignored all my usual nutrition guidelines for well over a month. I have gained a multitude of bodyfat and it needs to go.

So...with that begin said...Day 1.

Happy New Body!

2011-01-01T10:10:00.000-05:00

Happy 2011 everyone! Today starts a new chapter in my life. OK, so it's a repeat of a chapter I completed a few years ago but it seems I need to revisit it.

This time I'll be doing it a bit differently. I have some pretty lofty goals for this year so I'll be using this forum to document my progress. I've had some pretty hefty health issues this past year, but I'm feeling much better and I think I can conquer any problem with getting healthier.

Let me recap the last month so there's a jumping off point. I was diagnosed with three lesions of H.pylori in my stomach in late November. I had an endoscopy and some other procedures in order to determine the course of treatment. It was decided that I should be treated aggressively with a therapy course called Helidac. 17 pills a day for 2 weeks. Then another treatment course of 4 pills a day for another 2 weeks. Today is the second to last day of Helidac. I'll be moving to the second stack of treatments later this week.

In order to get healthier, I've decided to stop eating gluten. I will increase my protein intake and decrease (but not eliminate) fats in my diet...concentrating on unsaturated fats for energy. Timing has a lot to do with it too. Eating at the right time is paramount!

In addition to the nutrition, Brian and I will be starting P90X today. I am also gonna follow the CrossFit workout of the day and do a modified version of it as a warmup to whatever workout I'm doing for the day. I'm gonna post a "before" picture so I can document the physical changes I'll undergo. It's time I became accountable for my actions. For the last month I've been eating WHATever I want, WHENever I want. Comfort was the most important thing when I was sick. Now it's time to get serious.

Stay tuned.

A New Year, A New Start

2010-12-25T00:56:00.000-05:00

Well, it's almost the end of the year. Christmas Day. Only a week left in the year. I haven't posted here in over 9 months.

During this past year, many challenges have presented themselves. I've lost two jobs, gained four, and then quit three out of those four jobs. I'm still in all kinds of financial distress, but my mental stress and my lack of ability to manage that stress has begotten even MORE challenges. I'm now faced with the possibility of stomach cancer if I don't take care of myself. Recently I was told that I have three ulcers in my stomach. So now I need to take care of those ulcers before they make more problems for me.

I've also had to deal with a bilateral calf injury this year, which set my running back a few weeks. Overall it didn't affect my abilities too much but it was quite a challenge coming back from that injury...it definitely added to my stress levels.

Now that things seem to be on the upswing, I think it's time for me to get back in shape. Right now I'm at a bodyfat level that I don't enjoy and I need to change that. My antidepressants have finally kicked in and I finally feel like getting better. For weeks I didn't care what I looked like, what I ate, what I did with my exercise program, nothing. I just wanted to lay around and be miserable. Depression sucks. But now I am actually waking up in the mornings feeling like I want to get "ready" for work...not just get dressed. I feel like I want to get better. I joined a new gym, and I think being in a new atmosphere will help me get motivated again.

Starting January 1, 2011, I'm gonna start following the CrossFit WOD's again and REALLY start training for Boston. I have a pretty hefty goal for that race this year. I want to run UNDER 3:05 this year...my 3:11 last year, 3 weeks after a 100-miler, let me know that I can do it if I really get the training right. I have to be motivated and most importantly, I have to eat correctly and cleanly. I have been neglecting my eating habits since the depression worsened. But now I feel like I want to get back at it.

This is not the usual cliched "new year's resolution to get fit"...this is a renewed sense of self, it just happens to be starting on January 1. If we're talking new year's resolutions...mine is simple. Get out of the USA and move to Canada. I will make every effort to get this done starting January 1. THAT is my new year's resolution. Fitness is my lifestyle, not a hobby or new fad. It's the way I exist, the way I survive. So calling it a new year's resolution would be redundant.

Stay tuned...I am gonna take my "before" picture in the next few days. I will make every effort to post here at least every other day. My goal is to post every day that I work out. 3 days on, 1 day off for CrossFit...and I'll be swim/bike/run training as well. So for the most part, I'll be working out every day, unless a tri off day and a CF off day coincide...which will probably be rare.

Merry Christmas all. Have a wonderful and safe holiday!

And the winner is ...

2010-03-28T03:22:00.002-04:00

Well in our book it's Jeff ... in 20h and 46m ... he wrapped up his last 100 mile run ... at least he says it's his last .. well see after he has time to heal from this ordeal.

He's just tired and sick from all the nutrition but in great spirits over all ... time now for some much need rest.

I'd like a plate of women and a bowl of butter

2010-03-27T23:15:00.000-04:00

Now that I have your attention ... Last lap ... very slow on the 7th lap ... he's have overall fatigue and some stomach issues ... but he's back out to finish the last 12.5 miles even if he has to walk it all.

He'll still finish under 21 hours or so ... which beats the time last year.

Now isn't that the funniest thing since sliced bread!

Was that a Brawny Bear I saw go by ...

2010-03-27T19:46:00.000-04:00

Six loops done and he's looking strong ... feet are hurting and another blister to contend with ... plus the temp has started to drop again ... so time to bundle up and stay warm.

Nutrition is holding up for him and his pacers are keeping him motivated ... no delusions of the man in the red shorts so far .... but we all swear we saw a Brawny Bear go streaking by ...

Two loops to do ... finish time should be somewhere between 1am and 2am ...

What place am I in?

2010-03-27T17:17:00.000-04:00

Well we finally checked after Loop 4 and he's in 17th place ... but we're still not telling him. At 10 hours and 40 minutes, he finished the 5th loop or 62.5 miles assisted by Jess and Kelly ... yes he is starting to hurt ... yes he is starting to get tired ... but off he went, with Jess and Pete, for his 6th loop.

There have been more wardrobe changes so far on this race that what happens backstage at a Victoria's Secret runway show. Ahhh the gene just won't let go, even for a race.

At the halfway point

2010-03-27T14:25:00.000-04:00

50 down ... 50 to go ... at total time (with rests) is 8h 15m .... not bad for a mere 50 miles. Important thing is he's maintaining his pace ... Gatorade and Biofreeze and Roctaine ... stuff to live by

He got sticked by Janelle ... looked like she was rolling out cookie dough. Shaun said it looked like she was blowing him ... leave it Shaun to say that.

Have no idea what place he is in since we want to remain in blissful ignorance ... if we knew,we had to tell him and that would just spur him on to run faster than he needs to.

Kelly and Jess are pacing with him now ... expect him in around 4:30 pm ... if all holds well he should be finished by 1am ...

She looks like a east german water bearer

2010-03-27T12:16:00.000-04:00

it was all in the shoulders ... and this is definitely not a reference to Jeff.

Okay .. so three loops in .. and one small blister ... and Peter is a good sherpa ... he popped the blister, aquaphor'd the feet, changed the socks .. now that's friendship.

Jess (Pete's girlfriend) is getting worked up about running loops 4 and 5 ... yes it's odd that she's excited about the 25 miles but she's getting her first taste of ultras.

Pictures of the foot work shall be on Facebook

25 miles - sweaty laundry drop off

2010-03-27T10:18:00.000-04:00

He's done his first two laps ... done well with pace but talk about sweat monster. There must be 5 soaked shirts drying on the stumps around our makeshift based camp. He also changed out of his new shoes ... yes new shoes on race day - worn in the face of the don't use new equipment on race day!

Jon and Janelle showed up with coffee for the group - thanks to them for the caffeine boost! Shaun and Kelly will be along about the time that Jeff finishes his third loop.

12.5 in the books

2010-03-27T08:36:00.000-04:00

perfectly on pace for this loop ... he'll probably go fast on the second loop ...

got his supplements, gave us an extremely sweaty sweatshirt (which is drying outside before being allowed in the car) ... the new shoes are working out well ...

As Miranda Priestly would say .... "That's all"

and he's off ...

2010-03-27T06:25:00.000-04:00

It's 6am and the 100 mile endurance insanity, I mean race has begun. It's dark, it's cold but at least it's not raining. Perfect day to run - at least for Jeff.

We expect him finish the first 12.5 mile loop in 1.5 to 2 hours ... keep an eye out for the next post.

One DAY To Go!

2010-03-26T15:05:00.000-04:00

I'm here in Raleigh and ready to hit this thing hard! I feel good and I've got all my supplies ready to go. We're just about ready to go to packet pickup and the race briefing, followed by a yummy Italian dinner. 18 hours to go!!

One Week To Go!

2010-03-20T22:10:00.000-04:00

Here we go people!! In one week I will begin another 100 mile journey at Umstead State Park in Raleigh, NC. I will post updates during the week as the day nears.

So far this year, I've run the Disney Marathon (3:13, 172nd of 16885 overall), the Gasparilla Marathon (3:04 - a new PR, 37th overall of 2090), and a long slow 32 mile run in Tampa with some friends. I'm ready to conquer the 100 mile challenge again! This time I hope to run the race smarter (which hopefully means "faster"...last year I went out too fast and slowed WAY down at Mile 80) and be able to PR. I hope I've learned my lesson!

More details to come!

Bring It On, 2010!!

2009-12-31T07:29:00.003-05:00

Here we are, at the brink of a new year. It's been a little over two years since I started this blog and I feel as though I haven't done it justice this year. I will try to change that in 2010.

They say things come in threes. Specifically, "they" say deaths come in threes. I don't know why "they" say this...but "they" have been right so many times.

Early this year, our dog, Sable, had to be put down...she was 19, so she had a long full life, but it was still hard on Brian and me to lose a friend.

Then, in April, my best friend, soul sister, and closest confidant, Terri, lost her 4-year-long fight with cancer. It was a loss I couldn't fathom at the time, and still have a hard time believing. Sometimes I still think of calling her or texting her but quickly realize that it would be impossible. When someone's been a 20-year-long friend, it's hard to let go of the "usual stuff" like calling just to say hi or sending a daily email. It becomes habit.

It never occurred to me that "deaths come in threes". After Sable and Terri, I didn't think anything else would happen. Then, this past Monday, I realized fate still had its chance to make it three for the year. Three months ago, Brian and I adopted our puppy, Savanna, a 12-month-old Catahoula Leopard Hound, from Animal Friends Society, a rescue organization out of Tampa. This past Monday morning, she got away from us. She thought it was play time and started running around. She got carried away with her energy, ran out into the street and was hit by a car...killing her instantly. I still see the event in my head and I keep hearing that crack over and over again. I went temporarily insane I think. I fell prostrate when I heard it, screaming NOOOOOOO over and over. When I brought the car around and saw her, I just fell apart. Her blank eyes just staring up from the cold pavement broke my heart into a thousand pieces. A million. I was unable to move. Brian had to lift me into the car. I insisted on riding with her in the back of the truck. I wanted to be with her as much as I could. As Brian drove to the hospital I held her in my arms as her heartbeat faded away to nothing and she died. My sweet girl was gone. I sobbed uncontrollably. I don't know why Nature, or God, or fate, or what- or whoever saw fit to take our little girl from us but I do believe that things happen for a reason. Maybe this means that now we'll get to save another Catahoula from a shelter where he or she may have died without ever having been loved. That is my hope.

We can never know why things happen. But I firmly believe things happen for a reason. So I'm hanging on to that notion as we pass from 2009 into 2010.

I have experienced a lot of successes in sports, and a fair amount of personal happiness this year as well. I finished my first 100-mile run, a race I'll return to next year. I set PR's in a bunch of running distances and PR'ed in both triathlon distances I raced this year (sprint and Olympic). I achieved my first triathlon age-group win, and my first top-5 finish in a sub-marathon distance race. I ran my first sub-1:30 half marathon...a big step for me since I'm pushing hard for that 2:59 marathon mark.

Brian and I are still going strong, and we've really transformed our condo into an IKEA catalog! We have had some stresses this year with finances but we refused to let it consume us. Luckily now, with Brian's new awesome job based in Canada, we are doing much better. Christmas was a wonderful holiday for us as we, after almost 2 years together, have started wearing commitment rings, bonding our souls forever.

I got to find out what it's like to be a personal trainer. Although, in the end, I wound up going back to engineering full time, I now know what it's like to work in such an exciting field. I will return to it in some capacity, even if it is just doing boot camps and training a few private clients. It was fun, and I really made some great friends. Coach Q is not out of the picture!

People tell me to concentrate on the good and let go of the bad. This is definitely good advice. However, I would really like to let go of 2009, despite its good points. Having lost two animal friends and the closest friend I've EVER had in my 35 years, I'd really like to forget about 2009 and welcome 2010 with open arms. It really just HAS to be better. Although I can't guarantee that, I feel that 2010 has to be a better year than 2009 was. It's time to start a new year, a new decade, a new chapter in my life. I will return to Ironman racing in 2010, and I am hoping a lot of new and exciting things will happen over the next year.

Sure, there will be stress. But I'm stronger now. 2009 definitely built up my mental and emotional strengths. It revealed my weaknesses. But to 2010, I can only say...

BRING IT!

Say The Words. Reflect.

2009-11-06T15:01:00.004-05:00

Some day you'll say the words "Fort Hood."
You'll say the words and it'll be like saying "9/11".
It'll be like saying "Challenger".
It'll be like saying "Columbine".
It'll be one of those things you remember forever. You'll remember where you were when you heard it happened. The WORST EVER mass shooting at an American military post.

I'm coming to see a few things that make me feel proud. One of my fellow triathletes is stationed at Fort Hood. As soon as I heard about what happened there, I immediately thought of her. Thankfully, she was not on post at the time, she'd been in Michigan attending the funeral of one of her Soliders. Of course, though, everyone who knew she was stationed there went to her blog to see what she'd experienced, or if she'd seen any of the action. I was one of them. Though I did not comment immediately, I read what people had wrote. The most compelling statements were made by other current or past military personnel. It brought tears to my eyes to see how much caring was involved, how everyone got past the "military tough-guy/tough-girl" attitude and just emoted.

What struck me the hardest, though, was not the caring, not the emotion, not the anger or turmoil the event elicited from everyone, it was the pride in their country and their military service, even though it was so difficult, that they displayed. It made me wish I was part of it. The trip from which Brittany was returning was a difficult one. I can only imagine how awful it feels to attend the funeral of a Soldier she herself sent to war in the Middle East. I want to quote what she wrote because I think it is one of the most beautiful things I've ever read in my life.

"I cannot tell you how hard it was to see my Soldier in that casket, to see the anguish of his parents and his wife, and then to see his little girl scampering about not knowing she doesn't have a Daddy anymore. I sent him over there, and while the Army told me to, I still sent him off. I don't blame me, in fact, I'm somewhat surprised at how much this has truly impacted me as I didn't know Brandon as well as one would want to as he wasn't assigned to us very long before we had to deploy him. Before, I would've told you that part of the burden of command was all those middle of the night phone calls when Soldiers did stupid things, but now I know that is just the responsibility of the command. Offering condolences to grieving family members, presenting them with their Gold Star lapel pins, offering a final salute to my fallen hero, and eulogizing his short 23 years, that is the burden of command.
…It is nice to see that there are places in America who, as a community, still know how to honor her Patriots who give the ultimate sacrifice. It's not about the war, nor the reasons behind the war, it's that a Soldier left the comforts of his American life to pursue defending that American life, and in so doing, his life was cut far too short."

I came away from reading her post, not sad…but with a smile. Not a happy smile, but a proud smile. People like Brittany, and the Soldier she sent to war, love their country. They take pride in their service and enjoy what they do. This country has its issues. As a society on the whole, we are pretty intolerant. I deal with it on an every day basis, both directly and indirectly, and it makes me angry, sad, frustrated…and sometimes I feel as though it's hopeless to think I'll ever really be an equal citizen in this great country. THAT…makes me sad. It also makes me wish I was part of something bigger, fighting for the right things.

I hear way too many derogatory words about life here. Yes, it's hard sometimes. Yes, we have our issues. But, maybe someday, the American society will stop to look at what we all enjoy without even thinking about it…thanks to people like Brittany, and Haley, and Jennifer, and Hayley, and Dave, and Mike, and every single Soldier fighting for freedom and for bringing that freedom to the places in the world that do not have it…and maybe they'll all realize we have a pretty fucking awesome life here.

Army Anxiety

2009-10-28T10:19:00.003-04:00

Yesterday, on my last day of employment at LA Fitness, one of my favorite clients (who I've become friends with) trained with me. Her name is Hayley, she's in the US Army, and before she'd left for re-activation, I helped her lose 20 pounds. Unfortunately, a condition she "acquired" from being blown up in Iraq a year earlier (she lost her entire company over there...every one of them died, except for her...and she came pretty close) kept her from active duty upon return to the Army. So they put her in the reserves. As a result, she has to prepare for a Physical Fitness Test in a month. So, we decided to do the standard Army PT exercises to see where she stood (and I wanted to know how I'd score on the test). Her requirements were 17 pushups and 52 situps. She got 20 pushups, but only got 36 situps. Almost there...but she's got some work to do. We skipped the run part. She didn't want to run. I got 87 pushups and 75 situps. I would estimate my 2-mile run at 13:00 or under.
My scores would have been:
Pushups - 87 - 100+% (75 is 100%)
Situps - 75 - 99% (76 is 100%)
Run - 13:00 - 100+% (13:18 is 100%)
Total score - 299
S0...that makes me happy. :) 299 out of 300 for a first try!

Now...on to the anxiety part. Coincidentally, my OTHER friend Haley (no extra Y) deploys today. She'll be in Kuwait for a while, and then Iraq. I won't see her for over a year. I won't be able to talk to her for at least 6 weeks. I'm scared/nervous for her (and sad for myself cuz I won't be able to talk about CF and other fun stuff with her)...but so excited to see what she experiences there. Still, I'm having major anxiety over it. I didn't expect to be feeling this way. I'm having more trouble with it than I initially expected. She and I have become much closer friends over the past couple years. I lost my soul sister this year to breast cancer. I lost a close friend to brain cancer last year. I can't imagine losing another close friend to terrorists in the coming one. The thought of going to a sad military funeral makes me close my eyes and scream inside.

Upping My Game

2009-10-14T16:11:00.005-04:00

Fifth Overall. How crazy is that? I totally didn't expect it. I also was surprised to see I won my age group. Where did all this happen you ask?

This past Sunday, I decided to do the Ace of Hearts 15K in Clearwater, as a tune-up for Marine Corps Marathon...just to see how my endurance is holding up (or should I say, how it is returning). I'm happy to say that it's almost back to where it should be! I still have a little work to do, as well as some mental confidence training to accomplish. But it's all starting to fall into place again.

For Sunday's run, my goal was to just go out and see how my breathing, heart rate, and endurance stacked up since I've started training harder for running. I wanted to see, also, how CrossFitting like a madman these past couple weeks has affected my muscular endurance. I wrote the following in my BT blog about it.

It was very hot...about 80 degrees and high humidity...at the start. The race started at the bottom of an overpass and went up immediately. After that it was flat with a few false flats for about 4 miles. On the way back there was a 10% climb and the overpass again, which brought the distance to 6 miles. It turned out that Mile 6 was pretty much all uphill.
Another flat out and back for three miles finished the race. My pace was all over the place. I took a gel at Mile 3 and felt good...but REALLY needed one at Mile 6, which you can see by my pace. At Mile 7 I saw a guy gaining on me and didn't wanna lose my top 5 overall placement so I turned it up. I'd noticed he was gaining on me when my pace fell into the 7's...so I figured he must be running about 7 flat. I thought if I just keep my pace under 7, I'd stay ahead of him. I was right. As my pace increased, so did my interval. I managed to stay ahead of him but he wasn't far behind. So I made sure to keep my effort high.
About 8 miles in, I was really feelin' it. I had taken my last gel at Mile 6 and I needed some nutrition. I was at the last aid station so this time I took Gatorade. I'd only taken water up til that point. I was almost done but I was afraid I'd lose my position if I let my effort get any lower.
At Mile 9 I thought I was gonna throw up. My pace was still about 6:40 but my effort was thru the roof. Only 0.3 to go... I came into the park and looked behind me. I was far enough in front of the 6th place guy that I knew I'd just be able to cruise thru the finish chute without a sprint, so I didn't sprint...I most assuredly would have thrown up. 1:03:33 was on the clock when I passed thru. New 15K PR by almost 5 minutes!!

I am attributing all this power/speed return to my focus on running, my giving up pure bodybuilding, and increasing my CrossFit volume. Today I wanted to have a long sweaty workout so I made up my own.

I'm calling this one "The Continuum"...
100 jumprope
Row 400m
21 pullups
15 clean and jerk, 95#
9 burpees
Row 300m
21 pushups
15 snatch, 95#
9 weighted jumping lunges, 2x10# plates
Row 200m
21 situps
15 overhead squat, 70#
9 weighted vertical jumps, 2x10# plates
Row 100m
21 squats
15 KB/DB swing, 1.5pood/55#
9 thrusters, 70#
100 jumprope
19:41 was my total time. It was exactly what I needed. I will continue to do CF right thru my MCM taper but I'll do easier, less taxing workouts. I still wanna sweat though.

The Closer I Come to DEATH, The Better I Feel!

2009-10-08T13:12:00.004-04:00

I'm so psyched up today about my CF return that I just had to make ANOTHER post today.

The past few days I've really gone hardcore with my CrossFitting. I am kinda bored with the regular old workouts. I have become a HUGE fan of mashups, chippers, and multi-round workouts. Yes, 99% of CF's workouts are multi-round...but I'm talking about MEGA-multi-round stuff...like 7 rounds...10 rounds...stuff like that.

For example...
Tuesday
21-18-15-12-9-6-3 reps of-
95# hang power clean
Situps
Pushups

Wednesday
"THE RAMSTEIN"
For time...
Row 500m
25 Pullups
20 KB/DB Swings (1.5pood KB/55lb DB)
15 Overhead squats, 65lb barbell
10 Burpees
Run 400m
10 Burpees
15 Overhead squats
20 KB/DB swings
25 PullupsRow
500m

This one was absolute HELL...and I frickin' loved it!!

Thursday
For time:
50 situps
Then, with a 65lb barbell...
5 rounds of-
5 burpee cleans
4 split jerks
3 overhead squats
2 split snatches
1 hang power snatch
1 shuttle run (50m)
Then...
50 pushups

During the pushups, I actually fell on my face because I was just completely exhausted...I could not even hold myself up. The last 15 out of the 50 pushups were in sets of 5, I just couldn't get any more out. After it was over I couldn't move...I just lay on my back trying to breathe.

Tomorrow, I wanna do this...
(Thanks Wayne!)

“THE MAXIMUS”
For time:
800m Run
15 Clean & Jerks 115 lbs
50 Pullups
50 Dips
30 Burpees
75 DU’s
15 Snatches 115 lbs
30 Toes to Bar
30 KB Thrusters 35’s
75m Backwards Bench Drag

I.
FREAKING.
LOVE.
CROSSFIT.

The Insane VO2 Max is BACK!!!!

2009-10-08T10:11:00.003-04:00

CrossFit has done it again I tell you.

About two weeks ago, I was genuinely nervous about Marine Corps Marathon. My running, because of my insistence (earlier in the year) on bodybuilding, had become slower and less efficient. It was when I had trouble keeping a previously "slow" pace for three miles that I realized I was going in the wrong direction. The last "nail in the coffin" was when I realized I'd stopped PR'ing in everything I did. I don't expect to PR in every race, but there were certain races I should have been faster in (case in point, the bike at Crystal River...I averaged 23.8mph last year and only 23.4 this year...it should have been well over 24).

I'm STRONG...but I'm not efficient. The good news is, the efficiency is returning. I've returned to CrossFit and have been doing more and more difficult workouts. I've stopped bodybuilding altogether in the last month and have been concentrating more on power, speed, and endurance. Sure I can still get stronger doing these things (clean and jerk requires strength as well as power), and I can still push up heavy weight doing bench presses...it IS a CrossFit move.

Last night my 5 mile run was supposed to be run at 7:30 pace...but my effort level was almost too low at that pace and I wound up running faster. 7:13 was my overall pace for the run and I felt great. In true CrossFitQ fashion, I immediately dropped and did 50 pushups, all in one set, after I finished running.

Not only is my efficiency, VO2max, and endurance returning...so is my confidence. This is big since I've been worried about my ability to reach my overall marathon season goal...run a BQ-worthy time (that's 3:15:59 or better) at every ROAD marathon I do this season. It doesn't count for trail marathons which will obviously be slower but road marathons need to be fast and efficient. Plus, I'd like to better my marathon PR at Gasparilla in 2010, since this year I ran 5 minutes shy of it (3:11 in '09...3:06 in '08). So, my training needs to be focused and goal-oriented. For this reason, I've shut down my idea for my "three-day Ironman" that I was gonna do at the end of November. Too much swimming and biking will reorient my focus in a direction I don't need to go in right now. My efficiency still isn't at 100%...but I'm confident that by the end of this month...by Marine Corps Marathon day...it will be pretty damn close to it.

It's time for CrossFit and running. That's what October thru February is all about. So THAT is what I'm gonna concentrate on. Or I'll kick myself in the ass come Gaspy day.

What? All of a sudden a marathon is making me nervous???

2009-09-23T16:33:00.005-04:00

I've been pretty arrogant. Maybe not outwardly, but in my own mind, I've been of the mindset that a marathon is a pretty easy run. Moreover, I've been of the mindset that qualifying for Boston has become easy. When I ran at Boston, I went with no goal. But I came away with another qualifying time for 2010, which I'd already done three times over in 2009.

Suddenly, in the past few weeks, I've been shown (by my own body) that training matters!! I've seen some diminution in my performances over the past few months and my endurance has abated lately as well. I'm frustrated by this. I have never really had to work at my run speed before.

I realize that bodybuilding like a maniac for the past six months has given me strength and power, but I also realize that I am an endurance athlete, not a powerlifter or bodybuilder...and that power is replacing my endurance...so this is not acceptable. My goals are performance-oriented, not aesthetic. So, as a result of this realization, I've quit bodybuilding altogether. My strength workouts will involve CrossFit/intervals/Olympic lifting only. No more big puffy muscles. Just strong, dense, and tight. Size does matter...or the lack of it in this case. Big = slow...for me. I need to be small, light, and fast.

On my long run last weekend, which was supposed to be 15 miles but only wound up being 9 because of Achilles pain, I realized that I cannot just "wing it" anymore. I'm 35 now. My feeling is that, this year, my body has really turned on the reality check for my brain. My cavalier attitude towards my running is becoming guarded...vigilant. I don't feel that it's easy to just go run a marathon with no training anymore. I know that I can still finish a marathon at any time (for now) by just doing it. But doing WELL...that's another question now. It used to be no problem. I could just run forever. I hardly trained for the Umstead 100 and blew away my expectations and goals. But now, I feel as though without careful, diligent, purposeful, and most importantly, focused training, I will not see 2009's successes in 2010.

I am not used to feeling this way. I am discouraged by the fact that I now have to put REAL effort into my running career. I have VERY high hopes for Ironman Coeur d'Alene in 2010, but I will not reap the benefits of my fitness if I don't train correctly. The same goes for any of my running races this coming season. I was in the shower the other day, and I don't know why I thought of it just then, but I became nervous about trying to win the Bartram Forest Ultra. Last year, I was almost arrogant about my chances. I knew upon getting there that I'd leave with a first place overall. This year, I'm a little nervous that I'm gonna bonk or run out of steam.

I know I'm getting way ahead of myself. These races are all over a month away and I'm already getting faster. But I just need to stay aware that it takes work, and I'm not just building and retaining this fitness with no effort. Every year it will take more and more effort for me to stay competitive. I cannot simply outlive my competition, I need to outDO them as well.

Marine Corps Marathon will be a test of how fast I can get from injured to qualified. I'd like to be able to run a Boston-qualifying time at every marathon I race this season. For me this year, that's 3:15:59 or better.

Musings of A Paranoid Mind...at least, it is paranoid today...

2009-09-15T22:38:00.002-04:00

I don't know what it is...but I just feel like people are erasing me from their lives. I'm probably totally paranoid about this, but this is the way I'm feeling. It just seems like all the friends I have here in Tampa always have something better to do than even have a quick dinner with me. I've been forced out of a few people's lives in the past, and it really hurts, especially when one of those persons forced me out for doing something I never even did.

Today a few things occurred that made me realize all my friends were doing things with each other, and not with me. Now, I'm not saying that my friends always have to include me. Not at all. I'm usually pretty adamant about the fact that I like to do some things with some of my friends and not with others. But what it seems like to me lately is that my friends are canceling plans with me and then going and making other plans with each other, and leaving me out of them. Sounds crazy right? Maybe so...and maybe I'm just reading into things...but I can't help the way I'm feeling about it.

When it comes down to it, I feel like my closest friends are the ones that live furthest away from me. Nashville, DC, NYC, California. Why is it that I feel like the further away someone is, the more they care about me?

I think what I need to do is stop chasing my friends around and asking for their time. They need to come to me. I am gonna just stop calling everyone and asking everyone to hang out and just wait for them to come to me...or not come. In which case, it is time to let the friendship fade away.

When Terri died, we all agreed that no matter how busy we were, we'd all stick together and be like a family...like we used to be. But the only person who's really kept that idea going is me. I know we all have busy lives. I have three jobs. THREE. But I still want to make time for my friends. I'm tired of the "oh I'm busy every day for the next five years" type excuses I get. So...I will stand my ground and just let my friends miss me...or at least hope they miss me. If they don't then I guess they weren't really my friends anyway, were they?

Random Thoughts on a Random Friday

2009-08-07T14:29:00.003-04:00

Do you believe I'm writing this from my old computer in my old office at my old job that I left to become a personal trainer? My how things have changed in such a short time.

Sometime during the last few weeks I've realized that I'm really falling behind in bills. I'm even facing late fees on one of my credit cards...something that I haven't experienced in over five years. It became very clear to me at that time that I needed to have a second job. How, I asked myself, do I get a second job when I'm already working 60-65 hours a week at LA Fitness? How, I asked myself, do I even dare to add more hours to my schedule when I can't catch up on rest or sleep? I mentioned this need to my chiropractor and he said, "Whaaaaaat?!?! You are already working yourself sick!!". I needed a solution fast.

The idea hit me. I had to go back to civil engineering if I was gonna get out of this rut. The question was...would they take me back? I figured if I could do some part time engineering work, I'd be able to actually CUT my hours at the gym and still make loads more money. The engineering job would become Job 1, and LA Fitness would become Job 2.

Unfortunately, at first (it seemed), this would not work. My old boss told me there just wasn't enough work for me to come back to. All hope seemed lost. But the very next day, something happened. A project dropped into his hands and it was time-sensitive. He called me and asked me to work the next two days.

Originally I said that I couldn't because I had two full days of work at the gym, but on further exam, I cancelled my next two days at LA Fitness and came here to SCI instead. I made more money on Thursday, just working 9 hours at SCI than I would have made in 3 days at LA Fitness.

They have me scheduled for THREE days next week and at least two days the following week so I will not only catch up on bills, but even get ahead again!! The money is tax-free right now, but once I get caught up, I will need to start putting 20% of my checks away for taxes at the end of the year. For the first few weeks though, I will be fine using my entire check for bills and getting caught up on my finances. I will have plenty of time to save money for the taxes at the end of the year.

This is a HUGE monkey off my back...at least for a little while. I am hoping that this becomes regular for me. Sharon, one of my old co-workers who came back for temp work as well, said that now, since she doesn't have to work, would rather give up her hours so that I could have some. That's awesome of her to say, since it almost guarantees me work here at least one day a week. An extra 200 bux a week is PLENTY for me to stay afloat, nevermind an extra 600. This is good. It's about time things started looking up!!

I can tell by being here, and being sedentary for the day, that I will definitely need to UP my protein intake next week while I'm here working. I will do my "DIET FROM HELL" next Wed, Thur, Fri...while I'm here at Sprinkle, so I can stay lean. I can feel my six pack leaving me as I type!!

A "LONG" Run Early in the Journey

2009-08-01T17:30:00.004-04:00

It's been a while since I've gone out and done a nice long slow distance. I've kept my longer runs for the week down to 6 or 7 miles lately because I really don't need to go any further, doing sprints and Oly's this year. But, I really do miss my longer runs. The ones where I leave the condo, go all the way down past Channelside, down to Bayshore, down and back ON Bayshore, and then back home. When I was training for Umstead, that's what I'd do every weekend, and I really miss it.

Why am I doing longer runs now when CdA isn't til next year? Well, I'm thinking...maybe I should do a 70.3 this year...at the end of the year...just to get myself ready for the big training starting in January. I'll explain...

In 2008, to get ready for CdA, I started training in January for a sprint distance race in March (Moss Park)...then an Olympic in April (St. A's)...then a 70.3 in May (IM 70.3 FL)...and finally CdA in June. I trained "for the task at hand" each time...only ramping up to IM distance training for the last 6 weeks or so. This time, it will be different. I'm already training at the 70.3 level right now, and I don't even HAVE a 70.3 race in my schedule. My longest triathlon this year, so far, is an Olympic...and it's in a month. I'm already doing 50 and 60 mile bike rides (literally WAY overtraining for an Olympic) and 10 mile runs (and longer in the coming weeks). I need to do a 70.3 some time before the end of the year. I think I could do really well at Miami Man if it's not closed. It's WAY expensive for what it is (it's really not a 70.3, the bike course is 3 miles short)...and it's a long drive. But I've always had a good time doing it. I don't know what other 70.3 I could do towards the end of the year (Miami Man is in November) that would fit into my schedule. I have Marine Corps Marathon to PR at, and I'd like to win both of the ultras I won last year in December. Not sure where a 70.3 would fit right now, but I am determined to figure it out.

The Journey Back Begins NOW!

2009-07-29T21:32:00.002-04:00

OK...time for a change. I changed the look of this blog because I've changed a few things in my life.

First off, I'm gonna try to go back to engineering two days a week because working for LA Fitness isn't making me enough money to have the things I want.

Second, and this is the big one...my journey back to endurance sports has officially begun! On July 27, I registered for Ironman Coeur d'Alene 2010. It will be my second time in CdA. I have wanted to race it again since I left the town in 2008.

I am going to venture to blog here more often, I have 11 months to prepare to PR at this race. I am determined to go faster than 11:14 next year. I have a LOT of things to change about myself. I have become a "power athlete" lately, doing a lot of bodybuilding and speed workouts. I need to switch gears, lose some muscle bulk, tighten up, and become an endurance athlete again.

CrossFit will NOT leave my life...in fact, it will become MORE prominent as I probably won't be doing much "bodybuilding" type lifting in the coming months. It's been fun having a bodybuilder's body, but it's time to get back to where I belong...in the world of ultrarunning, and long distance triathlon. THIS is what I was made for. Bodybuilding has made me very superficial in the past few months...of course, that's what it is...it is purely aesthetic. And that's totally fine...that's what it's meant to be. Powerlifting is for strength and power...bodybuilding is for bodily VISUAL perfection...symmetry, development, and definition. Endurance sports are for endurance...not for the "look". So that's where I'm headed back to.

On June 27, 2010, I will be a four-time Ironman. The journey has begun.

Catching Up

2009-06-07T22:17:00.001-04:00

20090608 - 2215

I have been away a long time! So many things have happened in the past few months and I really need to get them straight in my head before I can write them here. I promise I will do that some time this week. I just need to decide which highlights are the "brightest" so I don't become too wordy.

I shall return!!

HUUUUUGE Race Report! It's Long...BEWARE!!!

2009-04-07T13:36:00.001-04:00

Pre race routine:
I guess you could say the pre-race routine started on Friday morning when we woke up. As soon as I had my wits about me, I started getting a mental list compiled. We needed to get to Trader Joe’s to get race nutrition and some snacks for the support crew/pacers/jockstraps for the day. Since I’d forgotten two of the most important ultrarunning accessories at home, Shannon found me her headlamp and her gaiters so I would have them for the race. We headed to Trader Joe’s and got what we needed, plus some stuff to bring back home (since we don’t have TJ’s in Florida). My nutrition plan was ready to go. Upon returning home, I got some race equipment together and Chris got home from work. Brian was on some work phone calls, so Shannon, Chris, Campbell, and I headed out to Umstead to get my race packet and go to the orientation meeting. The meeting lasted over an hour! I expected it’d last about 30 minutes, but there was a lot to cover. Good thing too, cuz I learned a lot about how things work at a 100-miler. After the meeting, there was a dinner but I didn’t stay because we were meeting Shaun, Deb, and Brian at a little Italian place that Shannon and Chris liked. It was a good dinner. I ate SO MUCH FOOD!
After dinner we headed home and I got my race belt ready, laid out my clothes for the next day, and got ready for bed. I didn’t have much trouble falling right to sleep since I ate a week’s worth of carbs in about 2 hours’ time during dinner.
On Saturday morning, Brian and I woke up at around 430 and I immediately hopped out of bed. I was anxious, but not nervous, about what I was going to try to accomplish. I got dressed in my race clothes, and put a long pair of pants and a sweatshirt over them. It was about 50 degrees outside, perfect ultrarunning weather. We left the house around 5am for Umstead State Park.
The traffic getting into the park was pretty light, but finding parking in my designated parking area was a little more of a challenge. It was now 530 and the race was to begin in 30 minutes. My stomach was doing its usual flip flops like it does before pretty much every race I do. Luckily, there were bathrooms very close to the parking area we were in. I felt like I took forever, I was now in a rush to get to the starting line. We walked up to the start/finish area and I went inside the main building to get a quick drink and take my pre-race supplements. I was now ready to go.
Warmup:
Physically none, but mentally I had to psych myself up. Going into this race, I was totally prepared to NOT achieve the sub-24-hour goal I’d set earlier in the year. My training hadn’t been awesome, my longest run was a marathon, and I’d skipped my 50-miler in March. I was afraid I’d run out of steam somewhere around 40 miles and have to walk a lot. But the time for worrying had passed. It was 2 minutes to the start and there I was, about to run 100 miles.

Race comments:
Blake, the race director, counted down the minutes before the race. At one minute to go, I got a quick good luck hug, and I was ready to run. The gun and fireworks went off, and we were on our way!!
I immediately latched on to a group of three runners who were running about 9 minute pace and I stayed with them. Since I had no idea what this course was like, and I couldn’t see much at all outside the realm of the headlamp, I just decided to stay with some people who looked like they knew what they were doing. These three did. Two of them were chatting and laughing so I figured they must be pretty experienced. I stayed with these people for about the first three miles. One of them went ahead of the rest so I followed her. I immediately knew she’d be my rabbit. I followed her down the hill between Miles 3 and 4 and I came upon a guy wearing a Marathon Maniacs jacket. I had my Maniacs jersey on over my long sleeve compression T, so I said hi and we ran and chatted a while. His name was Rob and he told me he was Maniac number 266. We ran down the hill together and then up the other side…the hill on the other side was an entire mile long but wasn’t very steep. I had no problem running the whole thing at sub-9 pace. There was a water station at the top of it so I grabbed some water, took a gel, and kept going. After another mile and a half we were at the back aid station and I really was digesting food fast. So I jumped into a portapotty. I grabbed some food after finishing up, and Rob left the aid station before me so I was running alone again. Here’s where all the NASTY hills began. Between Mile 7 and Mile 8, the nastiest hill on the course, “Sawtooth,” reared its ugly head. It was about a 12% incline, I had to run on my toes to get up it. But I ran the thing. It was tough but it didn’t slow me down much. Another half mile and there was another steep hill, this one about a third of the height of Sawtooth though. Most of Mile 8 to Mile 9 was downhill. Then right at Mile 9, another crazyass straight up incline. OUCH!! After a bunch of switchbacks and false flats, I hit a nice three-quarter-mile downhill. At the bottom of that, another uphill…this one wasn’t long but it got steeper as you went up, and at the top was a very short very steep finish. There was a water stop right at the top there, so I grabbed some water, downed a gel, and went on. At the Mile 11 marker, there was the last hill of the loop. Shannon calls this “cellulite hill”…it’s a two-stage incline, I’d give it 8-9% on the steepness. Once I was up that, it was a mile and a quarter to the start finish area. Upon entering the headquarters area, the terrain got very rocky and VERY steep downhill. It was hard to run slow down the hill, but it was so rocky that it was hard to get my footing right. I ran down and then up another incline to the finish area where the aid station was. I finished the first loop in 1:53. I ate some food, and then went to my bag to get my supplements and gels for the next lap. Brian was still asleep in the car so I just headed out for the next loop.
On lap 2, I found my rabbit again, her number was 5. I stayed behind her as long as I could and then passed her. She definitely kept me going. I ran this loop pretty much the same as the last one and had no unique experiences. I felt good, my legs were strong, I had no knee, back, or leg issues. A couple times on this loop, I felt kinda giddy, like I did during my first Ironman. This was a first time for me…it’s been a while since I’ve done something for the first time so I felt happy to be doing something new. I came into the race headquarters area at around 3:47 elapsed, feeling good. I felt good about my speed thus far even though I knew it was a little faster than I wanted to be going. My original goal was to do the first 25 miles in 4 to 5 hours and complete 50 miles in 10 hours or so. Right now I was 13 to 73 minutes ahead of plan. I felt good though, so I went with it. At this time, Brian was sitting with my bag and helped me gather my lap 3 supplies. He was so helpful, I couldn’t have done this without him.
I changed my shirt from the long sleeve tee and my Maniacs jersey into my sleeveless Land Between the Lakes 50 Miler shirt…the race I never even started. It was much more comfortable though. As I left for lap 3, I saw my rabbit, number 5, heading out, so I needed to catch up with her. She was now running with someone. I left the “transition area” and headed out to catch them. I saw Rob coming in from his second lap as I went out. I was just about at the marathon mark. I crossed Mile 26.2 in 3 hours and 57 minutes. I was satisfied with that since I originally wanted to do 25 miles in 4 hours. Even though I was wearing an iPod, I could hear number 5 chatting and talking to her running partner. I have no idea why, but it annoyed me. Well, okay that’s a lie, I DO know why…cuz I was putting in a lot of effort to run these trails at 9 minute pace and she was out there just jogging and talking at that pace! I HAD HAD HAD to get in front of them. So I did at Mile 3. Normally, someone talking while running wouldn’t make a difference to me, so I don’t know why it did on this day. Hmmmm…weird. I ran down the long hill between Mile 3 and 4 and then ran up the hill between 4 and 5 as hard as I could without going too fast. I’d lost them. They kinda stayed with me though, I’d notice them coming into the aid stations and waterpoints as I left them. Just past Mile 6, I had gone 50K, so I recorded my split…4 hours, 40 minutes. Still decent. I started lapping other runners on this loop. On this loop I started talking to another runner who had just almost been run over by 15 deer sprinting across the trail. We chatted a while and ran the big hills on Turkey Creek together. At about Mile 10 of the loop, he dropped back. I should have run the whole race with this guy as he finished about 4 hours ahead of me later on but I needed to do this for myself. I needed to test my own limits. I came in from lap 3, and I was at about 5:48 elapsed. As I sat and adjusted my shoes and got my gels and supplements from Brian, I realized…I could have a 50-mile PR if I can do the fourth lap in 2:07 or less!! I knew this was a crazy goal to achieve, but I’d been feeling good all day so I figured why not at least go for that and then I can slow down for the rest of the race…at least it’ll be easier for me to get that sub-24 I want.
I left for lap 4 just after number 5 and number 77…again, they were chatting and having a good time. Again I had to get in front of them. Again, I did at Mile 3. After a few more miles I started to notice I was getting tired sooner than I had on each lap so I decided to step up my nutrition. I ate more food and drank more water at each of the stations. I could feel the difference when I took in nutrition on this lap, unlike the others when I was working off of stored nutrients. I was coming up on Mile 11 when I realized I pretty much had the 50 mile PR in the bag. It was weird, I almost started to cry! Ultrarunning does weird things to my emotions. When I came into the headquarters area, I realized I was about to have a 10-minute 50-mile PR! I was thrilled. Came across the line at 7:45 into the race, and grabbed some much needed food and drink (they had sweet tea!!!) at the headquarters aid station. As usual, I sat down and got my next loop supplies. Shaun was there now. He and Bri helped me get my shirt changed again, back into my Maniacs jersey.
Since I’d now PR’ed my 50 mile distance I felt it was time to take this lap a bit slower. Brian asked if I wanted a pacer but I said no. I wasn’t sure if anyone else was coming, I thought maybe Shannon and Chris had something come up so they couldn’t get there. So I wanted to conserve my pacers. I figured I’d run this one alone, and if Shannon and Chris weren’t there when I got back from lap 5, then I’d run 6 alone too. I left the headquarters area at 7:49 elapsed time.
On loop 5, I purposely ran slower. Here is where I let number 5 go ahead of me, she’d done her job and I was done using her as a rabbit. She’d also dropped number 77, who I guess wasn’t fast enough for her either! I ran up the mile-long hill between Mile 4 and 5, but I walked up Sawtooth and the other steep hill. I lapped some more runners and I even re-lapped a few that I’d lapped before. To my surprise, I ran up the “cellulite hill” at Mile 11. I was pretty sure I’d be too tired to do that, but I felt okay. I completed lap 5 in 2 hours and 30 minutes which put me at 62.5 miles in 10 hours and 19 minutes. This was an hour and 17 minutes faster than my first 50 miler back in 2006. When I got back, Shannon and Chris were there with the baby, and Jenn was there as well. I wasn’t extremely coherent but I said hi to everyone and just sat down. Shannon massaged my quads while Brian and Shaun took care of getting me some nutrition, and I changed my socks. I kept the same shoes on, the Montrail Streaks were working VERY well. I asked Shannon if they told her about my 50 mile PR and she said “yeah, what the hell made you do that!? If I didn’t love you I’d punch you in the nuts for that!!” I laughed. I took my supplements, drank some Gatorade, and just relaxed for about 10 minutes. I was starting to get tired. I knew this next lap was gonna be a challenge to complete. But I wanted to get 75 miles in my midnight and I was MORE than accomplishing that, so I just put my mind to it. Chris offered to pace me on the next lap so he got dressed and we got ready to head out.
Lap 6 was the first lap that I really felt like “damn I wanna be done with this” and started to feel definite motion-stopping fatigue. Chris was a God-send. He made me run most of the first four miles. We walked about three quarters of the mile-long hill. We ran from Mile 5 to the aid station. We even ran up some of the steep hills, except Sawtooth and the other steep one. Chris kept me talking thru the whole loop, so I wouldn’t get too bored. We chatted about our first Sunmart when Chippy got us all sick, we chatted about how things change, we chatted about BT, and about our other halves. It was definitely cool, cuz I haven’t hung out with Chris in like 3 years. Before I knew it, we were walking up “cellulite hill”…Chris said, “let’s run this” and I was like “ARE YOU INSANE??”. Another 10 more minutes and we were coming into the headquarters area and the start/finish line. We slapped hands and I went across to get counted. This time I ate soup, had a cheeseburger, and had some more sweet tea. I definitely needed more and more nutrition now. I was really starting to feel the pain. My heels were in bad shape, my feet were hurting, my toes were cramped. Still though, my hips, back, and knees were okay. No problems there. Shaun was to be my next pacer. I had decided earlier that I would probably walk the last loop, and I wanted Brian to do it with me, instead of loop 7. Shaun got ready and we headed out. I was at around 13:45 into the race at this point, and I knew I had 10 hours and 15 minutes to complete the last 25 miles of the race. To me, it seemed like it might take that entire time. I was falling asleep while I was walking.
Shaun and I headed out on loop 7. We ran most of the downhills and the flats on the first half and walked the inclines. We walked the entirety of the long hill. During our ascent we saw a runner sleeping on the side of the trail, with her pacer standing watch. I tried to run a little at the top of the long hill to the water stop but my feet said no. I even made Shaun walk most of Mile 5 and 6 because my toes and the top of my right foot felt like someone had put nails in them. It was here that I decided a.) we’d walk the rest of the loop, and b.) I’d change after this loop into my Asics Trail Attack 3 trail shoes and my Thorlos socks, which would be more comfortable for the long loop 8 walk. At the aid station I nearly fell asleep in the chair as I ate and drank. I had more soup, a burger, and a hot dog. They were good but I was so out of it, I hardly remember them. We walked up the hills on Turkey Creek Trail, and even walking, my feet were in major pain. My legs were okay, but cramping a bit from the distance. Back and knees were still fine. I was basically sleepwalking though. I just kept imagining myself sleeping beside the trail like the girl we saw on the long hill. Soon enough, we were on “cellulite hill” again. It was weird. Being dark now (we were wearing headlamps), I didn’t feel like I was walking uphill. I felt like if I stopped, I might fall forward, like I was walking DOWNhill. Darkness does weird things. It took about 20 minutes to go the next mile and a quarter back to the headquarters and start/finish. Seven loops down…one to go.
I sat down…I didn’t wanna get back up. I had grabbed some soup, another burger, and some sweet tea at the aid station before sitting down. I just wanted to stay sitting. I had 7 hours to do 12.5 miles. I just wanted to sleep. Brian had to force me up out of the chair. I took my last bit of supplements (which by the way, were Tylenol, Glucosamine/Chondroitin, and Endurolytes) and drank some Gatorade. I was pretty much out of it. I was slurring my speech, making incoherent sentences, etc. I didn’t even notice that there were other people around. Brian got his fleece on and I put on pants, a fleece, and my socks and shoes that I wanted. I was more comfortable in these but in a lot of pain. We left, and I knew it’d be a LONG time before we got back. We were at almost exactly 17 hours on the clock.
I had nothing left. I just wanted to be done. I felt like a big ball of pain. My feet were at least a little more comfortable but I was completely unable to run. We left the headquarters area, and walked up the hill that seemed to last forever. We walked the entire first mile. I was still somehow worried about finishing in under 24 hours, but it was obvious that it was just my mind leaking away that wasn’t letting me realize I’d do so with time to spare. So that’s when Brian told me that on lap 4 I had been in 7th place overall. It made me want to run. So we did! We ran most of the mile from marker 1 to 2. And then again, all the way from Mile 2 to Mile 3…and then AGAIN…from Mile 3.5 to 4.2 where the long hill started. That was the last time, effectively, I ran at all in the race. The pace for the rest of the time was over 20 minutes per mile. I don’t really remember ANYTHING from Mile 4 to the back aid station. I remember grabbing the last of the fruit punch that was available at the back aid station. I remember leaving the aid station. I remember walking up Sawtooth and hearing Brian ask me how I ran up this thing 5 times. I remember telling Brian that I was seeing people on the trail when there was no one there. I remember hearing people when there was no one there. I remember hearing owls on the trail…that WERE there. I don’t remember much other than that, except when we got back into the headquarters area and I knew I’d be done soon. When we got back, I started walking about 15 minute pace…faster than I’d walked in the last 4 hours. I told Brian I wanted to RUN to the finish line. And so I did. The timing crew was cheering for me and I ran across the finish line in 21 hours, 13 minutes…2 hours and 47 minutes ahead of my goal time. Interestingly enough, one of the guys I latched onto at the start finished right behind me, no more than 20 seconds after I crossed the line.
After the race, the aid station crew basically attacked me with food and drink, to make sure I stayed conscious. I was dizzy, basically walking with no direction. Everyone kept asking if I was okay, to which I replied “yes, I’m fine” around what seemed a million times. They made me go inside the headquarters building and I got some pizza and a little bit of water. The volunteers and aid station crews were just simply amazing. There’s no way a race like this could be run without these people. Plain and simple. HUGE thanks to them!!
After a few minutes I went outside to have my picture taken for a project that a student from NY was doing as a Master’s Thesis…a study of extreme exhaustion after ultrarunning. My face may be in a gallery in New York City soon!
After I’d regained some wits, Brian and Shaun gathered up the stuff and got ready to head out. We had to be at the gate by 4am or we’d have to wait til 5 to get out. I hobbled as best as I could and followed them to the car. The air mattress was all blown up in the back of the FJ. I climbed in. I think I was in the car about 30 seconds and I was asleep. Shaun headed back to his parents’ house but Brian and I went to Waffle House. I needed some food!! After eating lots of food at WH, we headed back to Shannon and Chris’s place and there I slept from 5am til noon on Sunday.
My first 100-mile run is in the history books. I feel great for having done it…but damn…IT HURT!!! Ironman is now on my list of EASY races. Will I do another 100? Probably. I think with the right training I can do Umstead in under 18 hours. For now, I’ll focus on being a coach and trainer…and kicking butt at the Sunmart 50 miler in December.

It Was Pain Like I've Never Experienced

2009-04-05T12:42:00.002-04:00

20090405 - 1245

First off a big THANK YOU to all my friends who were at this race supporting me...either pacing me or cheering or just thinking of me from afar. HUGE thanks to Bri who kept everyone updated all day. I couldn't have done this without you all.

Lap 7 was hard...Shaun and I tried to run as much as we could but I was getting MAJOR pain in my toes and the tops of my feet...like someone was putting nails in them. Shaun made me take in more nutrition and I kept eating those nasty disgusting gels (they were tasty for a while mind you, but after 14 them? ACK) when I needed to. We walked most of the back half of the lap because I just couldn't lift my feet anymore. My hip flexors were SHOT.

Lap 8 was almost a complete walk. I figured, I had 7 hours to complete 12.5 miles to finish in under 24 hours. That's what I was there to do...not to get an overall top 10 finish or get a place in my age group. I just wanted to finish this race in a respectable time so I could get that belt buckle. So Brian and I walked the first mile, ran the second and third, and then walked up the big hill between 4 and 5. That was the last of the running for the day. We walked the entire time between Mile 5 and 12.5...I just had no more energy to give. Nutrition was just not helping. I was tired...mumbling...slurring my speech...I wanted to just lie down and sleep on the trail. But I stayed up. I ran to the finish line at 21:13 elapsed. I felt great, but I was destroyed. This hurt more than anything I've ever done.

Lap Six - In the books

2009-04-04T19:48:00.003-04:00

April 4, 2009 - 7:50pm

Jeff completed his sixth lap at 7:10pm. He definitely is showing signs of fatigue but then again, he's already done 75 miles. His feet are hurting but no back or knee pain. Just exhaustion. Chris forced him to do a bit more running than walking on this lap which was good. Also, he's not really taking in enough calories for what he's expending.

Shaun is pacing him on the 7th lap and hopefully will get him to take in some more nutrition at the back aid station. He's going to finish without a doubt.

I will be pacing him on the last lap so there will be no updates after this until Jeff finishes the race, I get him into the FJ, and get him back settled at Shannon and Chris' place. Expect that final update around 4am if you happen to be still be up and reading this.

Lap Five - 37.5 to go!

2009-04-04T16:43:00.002-04:00

April 9, 2009 - 4:45pm

Jeff finished his 5th lap at about 4:15pm which means he took a bit more time and slowed down on this lap. We also found out that as of lap 4 he was in 7th place overall. Wow!

He's looking great, feeling good physically and mentally. Took about a 15 min break before heading back out with Chris pacing him. He changed his socks and happy to report that there are no blister or other issues with his feet. Just sore from all the trail pounding.

His goal is to take the last three laps slow and easy - walk the hills and just go at a comfortable pace. At this rate, if all goes well, Shaun and I will do the last couple of laps with him. Hopefully, with a little luck, we'll be done sometime around 2 or 3 am! Woot!

Halfway to the finish

2009-04-04T14:03:00.002-04:00

April 4, 2009 - 2:00pm

Jeff has finished 4 laps - 50 miles - of this incredible journey. His halfway split was 7h 45m which means he set a PR for 50 miles by about 10 mins.

He said he was starting to feel a bit tired but no complaints about body or nutrition at this point. He says he's staying hydrated and feeling good overall. His plan was to have someone start to pace him at this point but he's opted not to do that. Rather he's going the 5th lap alone but plans to take it easier and walk the hills.

Plan on the next update in about 3 hours or so.

Lap Three - Looking Good

2009-04-04T12:00:00.003-04:00

April 4, 2009 - Noon

Jeff has finished lap 3 (37.5 miles) in 5h 45m. Looked really good when he came in and spirits were great. He said his nutrition and hydration are spot on and no problems. Changed his shirt and grabbed his sunglasses along with more gels. He said if he runs the next lap in 2 hours it will be a PR for 50 miles.

Shaun is on his way ... Chris and Shannon and the rest of the group should be here around 3pm.

Lap Two - and I was there this time

2009-04-04T09:59:00.002-04:00

April 4th, 2009 - 10:00am

So Jeff has two laps (25 miles) under his belt in 3h 45m. Yes, that is probably a little fast but compared to the guy in first place (who finished 25 miles in 2h 55m), he's moving at a snail's pace. I'm sure Jeff's pace will slow a bit now but he seems to be on track with his gameplan for timing.

All good on the nutrition, physical, and mental fronts. He seems to be enjoying himself and even joked that they were cooking burgers at the aid station on the back side of the loop. I think I threw up a little in my mouth at the thought of running on a stomach full of cooked red meat.

Lap One Done - I think

2009-04-04T08:26:00.003-04:00

April 4, 2009 - 8:30am

Well it appears Jeff has completed his first 12.5 mile lap. Apparently, I missed his return to the starting point by 10 mins or so. I got back over to the starting area where our chairs and his race bag are stored and his bag was open and his second lap supply or gels and supplements are gone. I'd say he probably ran it in 1h 50m give or take. It also appears that he is well ahead of the main group of runners. I'm charging phone and laptop so that I can go sit and wait for the finish of his second lap.

Oh, and I thought that the Umstead site was posting real-time lap results but damned if I can find them anywhere on that crazy page.

Off and running ... at Umstead 100 Mile Endurance Race

2009-04-04T06:35:00.000-04:00

April 4, 2009 - 6:30am
We were up at 4:30am to get the FJ loaded and get to the park. Arrived in plenty of time but dark and chilly (by FL standards) out. Dropped Jeff off at the starting line and cleared out as there were too many racers and watchers in the way. With a shot from the starting gun and a single loud firework, the race was underway.

Came back to the FJ and started getting things organized - chairs, cooler, clothes, etc ... the air mattress is inflated and calling my name. Alarm on my phone is set for 7:45 so that I can get back to the race course to hopefully see Jeff on his first full lap.

Time To Rest!!

2009-04-03T21:56:00.003-04:00

20090403 - 2150

I know I'm not gonna get much sleep tonight. I am gonna wake up at 0200 to eat something and then get back to bed til 0430 when we wake up for our trip over to the park.

I have my compression socks on and I'm ready to get some rest. Tomorrow is gonna be a long day, but I'm ready for the challenge!!

Pacers Lined Up!!

2009-04-03T14:58:00.002-04:00

20090403 - 1500

OK, the pacers/crew are all lined up!
Brian
Shaun
Shannon
Chris
Jenn
Ryan

Maybe even a few others may volunteer. I'm sure that I will be fine! It's about time to head out to packet pickup and start getting ready for dinner. We're coming up on the 15 hours to go mark. More updates soon.

One Day To Go!

2009-04-03T09:28:00.000-04:00

20090403 - 0925

Today is a day of preparations and fueling...carbs carbs CARBS!!! And some protein too.

On the agenda this morning is to find a Trader Joe's to get some food, then go to the gym for some stretching and flexibility training. Then I have to get to packet pickup to get all the race materials I'll need. After that...dinner...not sure where yet! Then sleep. Hopefully I'll be able to sleep. I'm getting excited! I'm not nervous, but I'm anxious and psyched! 20.5 hours to go. Wow...

On The Road, And Not Moving

2009-04-02T15:39:00.001-04:00

20090402 - 1700

Well...here we are. Stranded in awful standstill traffic 40 miles north of the SC/GA border. There's been intermittent standstill traffic for 2hrs now! I am frustrated with the weather too. UUUUGH!

The Countdown!

2009-04-01T21:57:00.002-04:00

20090401 - 2200

In less than three days I will embark on the most ambitious event I've ever attempted. This will be more work than Ironman, more work than any other run I've ever done. I will attempt to run 100 miles in less than 24 hours elapsed. I'm totally prepared to not catch this goal, because I am just not sure I can do it. But I do know that I can finish within the allotted 36 hour window. I've become used to setting my mind to something and hitting it. But with this race, I am just not sure what it's gonna do to me. This is hitherto unexperienced territory for me mentally, emotionally, and physically. It is totally possible that I will experience levels of pain I've never before encountered. In face I EXPECT to face it. But it will be all part of the 100 mile run experience and I'm ready to undertake this task.

During the day on Saturday, Brian will be putting up periodic updates as to my progress through the course. Keep an eye on this blog to see how I'm doing, how fast I'm running, and where I am positionwise in the race. I do NOT expect to win, or take an overall place in this race, it's my first race and I just want to finish. Hitting my goal would be icing on the cake...an overall place would be icing on the icing.

Periodic goals...
Finish first 25 miles in 4 hours
Finish first 50 miles in 10 hours
Get 75-80 miles done by midnight Saturday/Sunday
Finish the race by 6am Sunday morning

I'm still unsure as to my pacers/crew. I do know I'll have Brian and Shaun with me...possibly a few others. Stay tuned...the story unfolds here...

Experience Does Not Equal Excellence

2009-02-13T21:42:00.002-05:00

FR090213 - 2150

My thoughts for today...
I agree, in some cases, more experience does equal a higher level of quality. But it is not universal. It is safe to say that if someone loves something enough and practices at it enough over a number of years, but still isn't "officially stamped", that person may still be just as proficient, knowledgeable, and experienced as a professional in whatever field he or she may be interested in. On the converse, a person may be "officially stamped" and be completely inept. I have seen this...recently.

Everyone is entitled to his or her own opinion. No debate there. I just think it is sad that ignorance takes precedence over giving something a chance before forming that opinion.

It Happened So FAST!!

2009-01-22T11:49:00.002-05:00

20090122 - 1330

A number of positive changes have occurred since my last entry here. Not only did I have a number of interviews for jobs with fitness centers, I was offered a position as a full-time personal trainer at LA Fitness in Palm Harbor! I start on February 3rd, and will have a full list of clients on day one. There is a trainer there that they can't wait to replace, so I'll have all of his clients. It should be pretty interesting, so I'm really looking forward to it.

The pay isn't great, but I don't care. This is what I wanna do. Eventually, the money will be there. Plus I have my coaching business on the side and I have been thinking of doing lunchtime boot camps in Downtown Tampa. Thirty minute workouts a couple times a week, and it still gives the client time to eat and shower before having to return to work.

I have 6 more work days at my current job before I can leave the engineering world behind...well, leave the full time engineering world behind anyway. I'll be staying on as an independent contractor to help out with a few hours a week of CAD work when they need it. Extra money for me, I'm OK with that.

Things are looking up! I just hope I can make this all work!

The Search Is ON!!

2009-01-14T10:04:00.003-05:00

090114 - 1005

I sent out 22 resumes with cover letters yesterday. It feels strange to cold-contact potential employers...it's something I haven't done since 1999, and even then I was unsure of the results of such a search. I did have luck, however, and landed a good job with a marketing firm. Subsequently, I left that job and started on a road of regret, but it was a necessary step in my professional evolution.

I'm hoping that, with some luck, I'll start hearing from prospective employers within a few days to a week. I'm extremely motivated to get my business off the ground too.

The Search Begins...

2009-01-12T08:46:00.002-05:00

090112 - 0845

Almost everything is done.
The move...done.
The test...done.
The marathon...done.
Now it's time to focus on finding a personal trainer job so I can leave this awful engineering wasteland.

Today I will concentrate on making a list of addresses of all health clubs in the area so I can send out letters and resumes tomorrow. I am planning on sending out as many as I possibly can. Hopefully, at least one will respond with an interview request. I also need to call Robert, the owner of SoHo Health and Fitness, and let him know I've passed my test. I will need to take a meeting with him this week some time too, to discuss boot camp programs.

I would like to try to get as many clients as I can in as little time as possible so that I can establish myself and be able to leave Sprinkle Consulting in my goal time of 90 days from certification date. That makes it April 9th. Must stay focused!!!

Jeff Giles, ACE-certified Personal Trainer

2009-01-09T14:28:00.002-05:00

20090109 - 1430

I passed!! I'm very happy and very excited to start training client, but mostly SO RELIEVED that it's over. I didn't pass with "flying colors" but I didn't just pass by the skin of my teeth either. In the long run, I know it is because I decided to do this a few months ago, and threw myself headlong into studying for this test in 10 weeks, when ACE recommends taking up to 6 months to read the materials with enough familiarity to pass the test. I guess I learn quickly. I am ecstatic to say that I am an "ACE certified personal trainer" now. I'm "real". There are so many things I am excited to try and to begin.

This weekend, I have to get thru the Disney marathon, but on Monday I'm gonna start an onslaught of advertising and resume-sending. The sooner I can become gainfully employed by either a gym, or a private training studio, the better. I talked with the owner of SoHo Health and Fitness and he's willing to help me along the way. We will be taking another meeting next week to discuss programs and possible boot-camp classes. I'd love to be able to pick up clients that way. Things are looking up!

It's Been a WHILE!!

2009-01-08T12:43:00.003-05:00

TH090108

Man, I've been away a while. I haven't written here in a while because I just haven't had the spare brain cells to put enough thoughts together to write here.

A great many things have transpired since my last post. I sold ALL of the stuff I needed to sell on craigslist. And then, I sold MORE stuff. Lemme just sing craigslist's praises for a sec. Yes, I do know that some shysters hang out there, and it is used for not-so-good things sometimes, but for me it has been an invaluable tool for getting all of the stuff I didn't need into good homes. There was an overwhelming response. So overwhelming in fact that people were getting mad because they came 5 minutes late for something that someone bought before they arrived. Oh well, not my problem! But anyway, what a great experience.

I have moved in with my other half, Brian, and moved all of the unneeded but keepable (is that a word?) stuff into my storage unit. It's easily accessible and even though it will need to be reorganized and thinned out, it's convenient if I need something from it. The move went smoothly although I do know that I hate moving, with a passion. Time consuming, confusing, and ultimately messy, but at least it's done and things in the condo look really cool.

I've completed all my studying for my personal trainer certification exam, and I've taken the practice quizzes and practice final exam. I didn't do so well on the practice quizzes. But I purposely took them with no review of the coursework. To see exactly what I retained and what I didn't. The results of the quizzes made me realize I had a lot of reviewing and a lot of re-reading to do. I took the final practice test last night, and though I passed it, I didn't pass with flying colors. So, I reviewed a bit last night. I re-read some of the course work. And I retook the practice quizzes today. I passed them ALL. I will retake the practice final exam tonight and hopefully I'll get a nice high score on it. Then, all I have to do is keep my nerves down enough so that I can take, and pass, the REAL exam tomorrow morning.

I've done all of this studying at an accelerated rate. ACE says that a person should take between 3 and 6 months to complete the course work and read the trainer manual. I did it all in about 8 weeks, and I read the trainer manual from cover to cover (550-something pages) in 4 weeks. It's basically a college text book, two columns per page, small type, etc. So...550 pages which is really more like 1000 pages in a regular book. OUCH. Kinda like reading a Harry Potter novel. I have learned a great deal, but I'm still very intimidated by the test. ULTRAintimidated!! I want to do well...but I'm nervous because, even though I know all this stuff, the test throws trick and confusing questions out there to mess you up. I have to be vigilant.

This weekend is also the Disney Marathon Weekend. I am excited and am planning on having a great time, no matter the outcome of my ACE exam. I am ready to run a marathon again, it seems like such a short distance now. I'm ready to attack the Disney course and finally have a top 5% finish there.

Things Are...Happening.

2008-12-10T15:06:00.002-05:00

WE081210

Last night, while I was taking pictures of all the things that I need to sell on craigslist, I watched "The Happening". It was pretty cool...it made me think. Could nature actually revolt against people? Hmmm...pretty damn scary to think that our planet could actually treat us like a disease some day. It's funny, I was watching the movie and thinking..."wow, Mark Wahlberg looks older than me now". I felt strangely comforted by that thought. Still a good looking man, he's far from the old pop-hop Marky Mark he used to be.

Anyway, that's not why I'm here. I was watching THE HAPPENING. Yeah. That's it. And I was thinking to myself as I considered the name of the movie. There are alot of things HAPPENING in my life right now. So many in fact, that I'm actually feeling a bit apprehensive, even though the things that are happening are (mostly) positive...save for work stuff.

For instance...a friend of mine told me last night that there might be an opportunity for me to have a job as an "official trainer/coach" at a new tri shop that will be opening soon. That would be super awesome. Also, I've gotten more than just a few requests for online and in-person coaching in running, triathlon, and weight training over the past week. I was also offered a partnership in a local gay-owned business to be a coach/facilitator at some boot camp workouts in 2009, as well as a free classified ad on that business's website to promote my training business. Those are all great things, except...they're all just "possibilities" and I'm feeling a bit overwhelmed about how to go about keeping them in priority order. Getting a job with health insurance is PARAMOUNT. The sooner I can get a job with health coverage, the sooner I can leave this boring, depressing engineering hellhole. Since the layoffs and pay cuts, I have no one in my area...I am, effectively, the only person in my department. We have others "helping"...but no one else, really, with my job title, except myself. To protect my sanity, I want to rush along the job seeking as much as possible so I can change this dismal feeling I have to endure for 9 hours a day.

I want so badly just to send letters to gyms, fitness centers, training studios, ANY BUSINESS that'd hire a personal trainer, but I simply can't until I'm certified. The good thing is, I will be jumping the first hurdle this coming Friday. I will be certified in CPR/AED on Friday afternoon, after my American Red Cross certification class. Once I'm CPR/AED certified, at least I'll really feel like I'm on the road to being a certified fitness trainer. I've read almost the entire ACE Trainer Manual (it's 550 pages) in 3 weeks. I'm on page 461. I have learned more about anatomy, physiology, and kinesiology in the past 3 weeks than I have in 3 years! But it's all so awesome and I'm so excited!!

Also, my move is making me apprehensive. I have so much to do. I am nervous about getting all the big stuff sold on craigslist. I'm sure it will all go, but I want it to be done NOW, so I have less to worry about later. The sooner I can get things sold, the sooner I can get stuff consolidated and ready to either go to Brian's, or go to storage. I'm also getting ready for the yard sale on Saturday and want to make sure I sell all of my unneeded stuff there as well. Hell, I'll give it away if I have to.

SO...this is why I'm so mentally flooded with anxiety right now. It's coming down to the wire and I just want to get everything done so the move goes smoothly. I just want to be less stressed about being able to afford my life.

Confessions of an Obsessive-Compulsive Ultrarunner

2008-12-08T17:17:00.003-05:00

MO081208

87.5 miles in one week. That's how far I ran between the dates of 29Nov and 6Dec. 32.5 on 29Nov (the 50K was long), a mile each day for 3 days during the week, and 50 miles on 6Dec. I confess...I derive some sort of chemical pleasure from this. During the week, there was no need at all to run. I would probably have done BETTER at Sunmart (not that 15th of 187 overall and 3rd in Age Group is bad) if I'd just have rested between the 50K and the 50 Miler. But something in me told me I had to do it...even if it was just for a mile at a time. There is some sort of running devil residing in my body that makes me feel as though I'm COMPELLED to run, even when I don't need or want to.

This week, I have already taken off yesterday completely from all exercise. Today I will do the same, and I will do it again tomorrow. Wednesday I'll start working out with weights a bit, but will not run. I am fully expecting an almost unbearable amount of running withdrawal by the time Thursday comes around, when I can start running again.

My ankle hurts. I rolled it at Mile 40. My quads and hamstrings are sore. My left big toe is blistered. But I still feel like I'm missing opportunities by not running. I am INSANE.

I think, though, that it's a good thing...since that compulsion will force me to finish that 100 miler in April and forego any and all doubts, even though I know I'll be in pain and want to quit a thousand times over.

Here's my Sunmart race report...it's long but it's full of drama and excitement!

Winning Feels Weird

2008-12-02T08:43:00.002-05:00

TU081202-0905

"Look at these guys. They're awesome. I wonder what it's like to say, 'I win ultramarathons'...wow, I'll never say that". - Me, December 2006, at the Sunmart 50 Mile Endurance Run.

This past weekend I locked up my first ever overall win in a running race. It was the Bartram Forest 50K trail run. It was my second year at this race, last year I came in second by about four minutes. This year, I took the lead at the starting line and never gave it up. I wound up winning by about 17 minutes. But here's the strange part. I'm still not really able to grasp the accomplishment. It just felt like a really long run. Since there really was no competition for me past Mile 2, I never really got the feeling like I was working for something. By Mile 20, I had lapped the second place guy, so I wasn't really sure who was chasing me for most of the race.

It did feel really sweet to win, given the awful course conditions (torrential rain, wind, 12 ascents of a 6% grade, rivulets on the trail, deep mud, and lots of puddles), but those same conditions really thwarted the post-race festivities...last year there was a tape for the winner to break, people clapping along the finish line...none of that this year due to the monsoon that we were experiencing on race day. But the strangest part of all this is, I still feel strange telling people "I won the race". It's like it's coming from someone else's body. I've never won a running race in my 20-year running history. I've come in 2nd overall, I've come in 3rd overall, and I've even won my age group many times, but have never locked up a first place overall. People ask..."how did you do?" and when I answer "I won", they just kinda look at me funny for a second, and then it hits.

Still, even with all the crazy race conditions, the less-than-usually-cheerful finish, and the continued weirdness of saying "I won", I couldn't have hoped for a better first overall win experience. I never want winning to be easy, I never want to take it for granted. When I do win something, I want to have earned it. That's the only way I'll ever be happy to say "I won the race".

Here's a link to my race report on BT if anyone feels compelled to read a long play-by-play of the race.
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=140685

The Role of CrossFit In My Training

2008-11-20T07:56:00.004-05:00

081120 - 0800

Many times I've been asked what the physical effects of CrossFit training have been on my triathlon and running (ultra-running) performance. I think it's about time I talk a little about the incredible increases in my performance that I've realized over the past 16 months since becoming a dedicated CrossFitter.

First let me start off by explaining how I found CF. A friend of mine from beginnertriathlete.com was doing these intense workouts that I was noticing in his blog from day to day. He seemed to think they were fun and challenging. At the time I was a mediocre athlete at best. I worked out, I trained, I raced, but I never really had a specific drive or focus. I was able to say "I do triathlons" and "I've done an Ironman" but not with any real pride. Sure it was great that I finished an Ironman, but did I really try my best? Well at the time I thought so, but as I discovered more about my athletic abilities, I realized, NO, I did NOT try my hardest. I still had a long way to go.

As I followed Steve on his CrossFit workout journey I started to become intrigued by the intensity and wondered if maybe I could attempt a workout like that. I asked him to send me a sample of what he was doing. So, on September 9, 2007, Steve Berlin sent me "The Post-Cert Chipper"...and it's been all uphill from there. I took that workout, cut all the reps in half, and went to the gym to try it out. Seven minutes is all it took, but I was DESTROYED. I lay there on the gym floor panting, sweat pouring from every square inch of my body. I was completely spent. But from that moment on, I was hooked on CrossFit.

Every day I'd look at the CrossFit website, find another workout that sounded interesting, and I'd go to the gym to try it out. For the first month or so, I scaled the workouts to a point that I could handle, just so I could at least get the feeling of what I was supposed to do. I watched videos for hours on end, trying to learn all the new moves. I had a history in bodybuilding, so I knew about some of the lifts...deadlifts, bench presses, pullups, pushups, etc. But some of these new CrossFit-specific moves (sumo deadlift high-pull, thruster, etc.) took some learning to get used to. Of course, then there were the Olympic lifts that I had mostly NO idea how to execute. I watched instructional videos over and over to get the feeling right. Then I'd head to the gym to try them out. It took a while to get the form correct, but when I got it correct, I knew it. I fell in love in Olympic lifting moves. The first time I executed a perfect squat clean, I nearly laughed myself silly...I felt great!

Fast forward about three months. I was pretty proficient in most of the CrossFit moves. By this time I'd already brought my FRAN down from 6:45 to 5:04 and was feeling pretty strong, lean, and fast. My bodyfat had been slashed from 14% to about 10% and was still falling. I was addicted to whey protein powder and lean healthy eating. My training was skyrocketing, my attitude was perpetually positive, and I actually started to feel almost arrogant about the shape I was in. People at the gym would ask me "what is that insanity you just did?" and "how the hell are you not falling over dead after that?". Bodybuilders just stood and watched, when it was usually THEY who would be the ones being watched. Here was a little 150-pound dude deadlifting 225 pounds...not once, or twice, or even 10 times, but 55 times over the course of a workout!!

I've started making my own workouts. Super-intense 20-minute mashups, short burts, run-based workouts, etc. I'm studying to be a personal trainer and will use interval training with my clients who want to achieve a high level of leanness, strength, endurance, power, and speed...all at the same time...CrossFit shows it CAN be done. Tabatas anyone?

Now...how does all this relate to triathlon and running? In December 2006, I attempted my first 50-mile run at Sunmart. That race took 11 hours and 36 minutes. I was next to last in age group, and only 5 people finished after me in the entire race. I was destroyed. I couldn't move my right leg. My hip flexors were so fatigued that, going home that night, I had to physically lift my leg into the car with my arms. I thought I'd never do it again. Enter CrossFit...in December 2007, I reattempted the 50-mile distance. 8 hours, 18 minutes. An improvement of 3 hours and 18 minutes!! 3rd in age group. 29th overall. And not only that, I was walking around, feeling fine for hours on end after the race. I even jogged a bit to cool down after I sat around and rehydrated a bit.

Another example. In 2007, I ran the Gasparilla marathon in Tampa (where I currently reside) and I ran a 3:39...I was ecstatic with that time since only a month before I ran a 4:20 at Disney. I felt great but I thought, I'll never qualify for Boston unless I can take another half hour off my best marathon time. At this point I felt this was impossible. I didn't feel like I could have run ANY faster than I had. I trained more that year, but I didn't feel any fitter. Again...enter CrossFit. I did the running workouts as well as the power workouts. I concentrated on making my legs stronger. As the 2008 Gasparilla marathon approached, I was wary of how I was progressing. I had the 2007 Sunmart 50-miler PR under my belt, and had run a 50K at the end of December in 4:17, easily winning the men's race. But those races were both run at paces of above 8:30 per mile! Was I ready to be able to run 26.2 miles at 7:15 pace or below? I was very nervous. Race day came and sure enough, I blew it away. I ran 6:55 pace for the first 19 miles of the race. My last 7 miles were no slower than 7:15. Overall pace wound up being around 7:07 per mile. It was my CrossFit training that allowed me to run through the pain and keep enduring until I reached my goal. I qualified for Boston and will run the marathon there in April 2009.

What about triathlon you ask?

April 2007....Ironman Arizona...on a scale of 1-10, I'd say IMAZ is around a 6 in difficulty. I trained for and finished that race in 12 hours and 24 minutes. That was before CrossFit...

June 2008...Ironman Coeur d'Alene...let me go ahead and give that one an 8 on the difficulty scale. Bigger hills on the bike, more of them, 59 degree water, and some large hills on the run as well. Better nutrition and solid CrossFit training in addition to my IM training brought my time down to 11:14!! And it felt easier than IMAZ! Sure the hills were difficult, but the race overall went smoother. Biggest difference...the run. At IMAZ, I ran a 4:34 marathon with MUCH walking along the way. At CdA, I ran a 3:38, NEVER walked, and only two people passed me on the run...both were girls (Heather Gollnick and the winner of the F25-29 AG).

November 2008...Ironman Florida...a 5 on the difficulty scale. I did almost ZERO training in the months between the two races...save for (you guessed it) CrossFit, and a few long distance runs and bikes. Only two 100-mile bike rides, and no runs greater than 16 miles. I hardly swam at all. My longest swim set was under 3000 yards. Most of my weekday workouts were an hour or less. CrossFit and some general speedwork were my only power workouts. How did I do at IMFL? 10:27. A 3 minute swim PR (1:12), a 33 minute bike PR (5:38), and again...an insane run...3:26, which is 12 minutes better than at CdA. I had stopped my long IM workouts, but kept up the CrossFit...which makes me believe that CF had everything to do with my increases in performance. And if you look back about a month before the race, you'll see that I went thru that 2-week long depression where I pretty much stopped training altogether, including CrossFit. Bit testament to CrossFit's ability to keep one fit during some downtime.

As of this writing I'm down to 150 pounds, 8.2% bodyfat, I have a 4:06 Fran and I'm planning on going for a sub-3 marathon time and a sub-8-hour 50-mile time soon. I'm signed up for and very excited about attempting the Umstead 100-mile trail run in April.

Of course, let me not forget to mention...NUTRITION WAS A HUGE PART OF THIS!!! Let's not forget that the correct meal/nutrition/supplementation plan is crucial to developing a physique and gaining performance. I ate a very clean diet which included lean meats, fat-free milk, fruits, vegetables, whole grains, and MOST importantly, whey protein. It was a staple of my diet, I consumed it as much as four times per day, eating 4 additional whole-food meals as well.

Supplements allow the body to use nutrients efficiently, so I never neglected my multi-vitamin and always used a caffeine-based fat burner or energy pill. Fish Oil, another huge proponent of energy production in the body, was always taken in the morning and at night. I used L-Arginine, Beta-Alanine, and Branch Chain Amino Acids as well. These all help with energy/power production and increase muscle torque and endurance. Co-Q10 and Echinacea also help increase the body's capacity for oxygen consumption (VO2 max.).

SO...there you have it. CrossFit's role in my still-waxing athletic career. I'm still, after four years of competition, getting faster, and plan to continue my climb up the podium. Stay tuned, more to come soon!!

Back To School Night!

2008-11-13T13:45:00.003-05:00

081113 - 1345

Things are underway. I have registered for online personal trainer certification from AFTA. I have registered for a CPR/AED class. I have enrolled in an online ACE-exam review course. I will take lots of tests and learn a lot about myself and exercise science in the next two months. If all is successful, by the end of the year, I will be a certified personal trainer. I will have American Red Cross CPR/AEC certification, ACE personal trainer certification, and AFTA personal trainer certification.

Tonight is my first night of studying...the first night of "school" for me in over 5 years.

My goal is to have a good enough client base AND a good enough part time trainer job with a fitness establishment to be able to leave my dreaded engineering job and either work full time in a gym/fitness center with clients on the side, or full time with clients in my own personal training business. The latter probably won't happen immediately, I'm probably gonna need about a year to establish myself enough. Luckily, because I have the support of my other half, I will be able to keep my fees low enough to be competitive as I build my business.

My next step will be to become a certified running coach with the RRCA (Road Running Coaches Association) and move into professional running.

I am very excited about things on the horizon. It's about time I got a kick in the pants (i.e. my dreaded engineering job cutting my pay by 40%) to do something that I've wanted for a long time but was never forced to do.

Personal training school...here I come!

On The Road To Umstead

2008-11-06T13:46:00.002-05:00

081106 - 1400

Well, it's been a few weeks since I've been here and shared thoughts, but I'm happy to say that things are much better. Ironman is over, my stress from training has dropped, and I'm ready to tackle some running!

Unfortunately, job stress has me a bit crazed. Bigtime pay cuts are forcing me to all but cancel my 2009 racing season, other than the races I'm already registered for. But that stuff notwithstanding, I'm ready to give it my all to get ready to conquer the Umstead 100 on 090404.

Next on my list is a 50K run up in Georgia which I almost won last year. I expect that I should be able to come out victorious this year, and I have a chance to break the course record if I try hard enough. We'll see what the conditions bring. No expectations just yet. I'm ready though. I'm excited. And I'm feeling really happy. That's what matters most, even though I'm looking at some pretty hard financial times. Changes there are in the works too.

The Changes Have Been Made!

2008-10-20T09:23:00.003-04:00

MO081020 - 0930

Well, it's been a few weeks, and I'm happy to say that things have really improved. I had to make some changes in my diet, supplement schedule, and general outlook, but things are really much better.

Last weekend, I went up to DC to visit my friend Haley, who I hadn't seen in a long time...more than two years. We had a blast. And I ran the Baltimore Marathon while I was there. It was a tough course, but I ran a 3:10 on almost no training. So it really brought up my confidence level. With that renewed confidence, I was able to get through the final week of Ironman training and now I'm in taper. So now I can relax, do the workouts, I can even do CrossFit this week, and then get to race day on November 1 without going crazy.

I feel so much better. I have to admit though, whether it's psychosomatic or not, going back on the Lipo-6X fat burner and the Vitrix mass-builder really helped me stabilize. The Lipo-6X is supposed to affect the seratonin levels in the brain and act like an anti-depressant and mood-enhancer, so if it does, it's working. I've been more positive and happier ever since day 2 of being back on it. Does that mean I'm physically dependent on it? Well...maybe...but isn't that what I'd be to the prescription anti-depressants? I'd rather take something that helps my bodyfat percentage stay low AND helps me stay happy...without a prescription or doctor to deal with.

Once Ironman is over, I'll have my biggest running season EVER to conquer. THIS, I'm looking foward to. No transitions, no wetsuits, no bike equipment. Just me, my running shoes, and my Marathon Maniacs jersey. Oh...and shorts too...I only run ONE naked 5K per year. :)

It feels good to be back. I hated feeling like the world was dark around me. This is much better.

It's A Start

2008-10-08T08:21:00.002-04:00

081008 - 0830

I woke up at 0600 this morning. And I got out of bed. I didn't press snooze for 2 hours. I didn't press it for 1 hour. OK, I did press it once, but I got out of bed once it rang again.

Last night when I went to bed I decided that I'd wear a bunch of compression stuff to keep my body straight and immobile during the night. I thought it might have a bearing on how well I slept and how my back and legs felt in the morning. So I wore compression socks on my feet, compression sleeves on my lower legs, compression shorts for my thighs, and a neoprene compression belt for my back/obliques. I haven't had such a quality sleep session in a LONG time. When I woke up this morning, my body felt refreshed and new. The compression stuff must have squeezed out some toxins cuz when I got up, I think I peed enough to make a new lake in Tampa. I've been upping my water intake lately, hoping to flush out whatever negative chemicals are floating around in my blood. It looks like it's working because today I feel better than I have in more than 10 days. I think this is finally starting to lift.

Today, I'll be receiving my shipment of Lipo-6X and Vitrix. So hopefully by tonight I'll be on my way back to being old happy funny self again. Plus, after the marathon this weekend, I'll probably be high on endorphins again, and ready to attack the last few weeks of IM training with a smile. I'm looking forward to the change in attitude VERY much.

Turning the Corner...Slowly

2008-10-07T10:31:00.002-04:00

081007 - 1035

OK dammit. I made a decision. I'm sick and tired of this effing depression. I know now what's causing it and I know how to fix it. Jess is right. I self-medicate. And when I'm not working out or doing SOMETHING that raises my testosterone level and my endorphin production, I'm down in the dumps.

But, unlike my original thinking in this matter, Zoloft is NOT the answer. I refuse to have to rely on a prescription drug that causes my brain to function differently. It makes me...NOT me. I AM an intense person, I AM excited about my athletics, I AM happy that I can keep up an insane energy level. Zoloft will take that away and make me flat. I do NOT want to be uninteresting and boring like I was when I was on Zoloft 4 years ago. I pride myself on my sometimes-over-the-top personality, its what makes me so unique among my friends. I refuse to have that taken away from me by a mind-altering drug. I want to feel good about myself, not just be content to NOT be sad. That's not how I want to live.

So...I have decided to re-order my supplements. Lipo-6X (because it has a mood-lifting complex in it) and Vitrix, the herbal T-booster I used last month (it's herbal, not chemical, so it's totally legal) and it will kick up my T-levels so I won't be depressed anymore. It was stupid of me to just come off of them like this...I should have known I'd be thrown down in the dumps. I've ordered it and it should be shipped today, and be here tomorrow. I should be back to my happy funny Q self by the weekend. This had BETTER work.

I just think this is a better idea than going on a drug that I will have to take perpetually. If I can get away with something that's easily ordered over the internet, and relatively cheaper than having a monthly prescription and doctors to pay for, then I'm all for it. If after a week or so, I still feel crappy, then the Zoloft MIGHT be the only option. But I'm pretty sure I'll find that I'm better.

I am confident that this decision will help me turn the corner on this depression and by next week, be ready to attack my peak training week for IMFL and then stay intense and fit for the taper weeks leading up to the race.

HTFU?

2008-10-01T23:44:00.002-04:00

081001 - 1155

No. That isn't the idea.

Snap out of it? No. It's not that simple. This isn't just a mood swing. I'm depressed. Like "I hate triathlon" depressed. Not just "oh boy I'm tired". So I can't just one day be unhappy and the next day just decide I'm fine.

There needs to be a progression here. What I've decided to do as a start to help me climb this wall I've hit is to take a few days off and forget about triathlon, forget about my 8.2% bodyfat, forget about my 4:06 Fran. I have decided that putting myself into a "regular" lifestyle for a few days will make me realize how much I love triathlon. Then I can start up again, knowing that I have a career in a sport that is enjoyable, not joyless or stressful.

Here's my reasoning. I didn't go to Provincetown this year. I didn't go to GayDays at Disney. I didn't go to St. Pete Pride. Why? I don't know. But I do know that every year I do something to celebrate my "difference" in life, and this year I did not. This made me upset and caused me to long for a "recharge of my pride". As of yet, I have not had this. But the same goes true for my love of triathlon. I think that if I'm away from it, and I don't have it for a while, I will start to long for it, and I will start training again with fervor. Even if it is only for the last 4 weeks before the race.

Next weekend, I will be in Baltimore for the UnderArmor Baltimore Marathon. I'm looking forward to this race, not only because I love running marathons, but I get to see a friend of mine I haven't seen in over two years. She's in the army, and lucky for me, she was stationed in DC recently, so at her request (read begging day in and day out) I decided to hit Baltimore for my fall marathon (since I missed the registration for Marine Corps Marathon...grrr). It works out better anyway, since MCM would be 6 days before Ironman Florida.

Tonight, I skipped my bike/run workout. Tomorrow, I will skip my bike/run workout. Friday, I MIGHT skip my swim depending on how I feel. 3 days off is probably all I will want to take, but I might just take all of them. We'll see what happens. Right now I'm feeling confident that my strategy will work.

My friend Sue (she's a doctor, so I trust her judgment) took me to dinner tonight and told me that I just need to start incorporating rest days into my schedule. In the past two years, I've probably taken about 20 rest days total. 20...out of 730 days. Isn't that crazy when you think about it? And 10 of those days were one week rests after Ironman races. Actually, I only rested THREE DAYS after my first Ironman...am I addicted or what?

Anyway, the point is...after a few days' rest I'm willing to bet that I'll be back and better than ever. At least I hope I will. It's so hard to be positive right now. But I'm working hard.

Just Get Thru It...

2008-09-30T10:20:00.005-04:00

080930 - 1020

Yesterday...
"If this is causing you more stress and taking joy away then it's not good for you right now."

Ya know what? Mark is right. I definitely need to be away from triathlon for a while. Actually I need to be away from everything except running for a while, since that's really where I'm sure I'm happy. I do definitely look forward to taking 2009 off from Ironman racing and just being a runner. I'm looking forward to the Umstead 100 more and more each day. Ultrarunning is where my "zen" is...I'm most at home alone on the quiet trails of an ultramarathon.

If I were 4 or 5 months out from this Ironman, I'd be not the least bit hesitant to pull out and relax. But...it's 4 WEEKS away, and I know I can just HTFU and get thru these last few weeks of training, no matter how hard they are. I can do it, I just have to overcome the programming.

I want to try to pinpoint the first time I felt this coming on. I think the first little inkling that I was heading downhill was about a month ago, when I did "Fran" in 6:28 instead of my usual sub-4:30. Right there...it's the first time I had a thought of "I'm not good enough". Things piled on from there.

I think I may need to go see a doctor about going back on Zoloft though. My best friend told me that going on Wellbutrin helped her immensely when SHE went thru a similar situation regarding her fitness lifestyle.

It's hard to express the feeling of general malaise that I'm experiencing these past couple of days. It's difficult to keep up with the constantly changing moods and the perpetual mind changes that I go through on, sometimes, an hourly basis. I've got a lot of conflict in my mind right now. I'm not sure where my main focus should lie.

Tonight I think I will go to Miles and Munchies with the gang and maybe just relax and run at a comfortable pace, forgetting any kind of interval workout or specific goal.

Part of the internal conflict comes from the fact that my goal for Ironman Florida is just to have a good time, yet I'm training like I have a supreme time goal. I keep telling myself I have it in me to have a 10 hour time at this race, but then I tell myself that the goal is just to have fun. Like the HAL9000, the conflicting orders are confusing my programming. My nominal operation is to go ALL OUT...ALL THE TIME. But I specifically told myself to reduce the stress by not having a time goal at IMFL. Yet what did I do? Slapped myself with a 10 hour goal. Well, maybe not a goal...but an EXPECTATION.

I have expectations of myself in running. Because, in running, I CAN be the best in a race or in my age group. But in triathlon, I'm still on an upswing...and I'm treating myself like I can be best already. And I cannot...I am not trained or educated enough to do so. I just cannot delete this command in my system. I cannot logically convince my psyche to just "go out and have a good time" when I'm PROGRAMMED to be ultra-competitive. The two commands conflict SUPREMELY.

This is a main component of my depression.

The rest is a jumble of having a soul-sister with cancer and watching her go from an able-bodied triathlete and runner to something like an injured cat curled up in a corner, money stresses, hating my job, and juggling a relationship in which I am feeling less and less of a protagonist. Not that I'm an ANtagonist in it, I just feel as though I'm not doing my part lately. I haven't been attentive, I haven't really gone out of my way for Brian, and I have ZERO libido lately since all of this has been bothering me. Just BEING gay bothers me sometimes, now I have to deal with the feeling that I'm losing virility and masculinity too? Just another slice of my depression pie.

Next weekend I will run the Baltimore Marathon. No matter what happens that day, I know that I will have only 3 weeks until IMFL and the end will be in sight. If I can just get thru it...

Am I Depressed?

2008-09-29T13:30:00.003-04:00

080929 - 1630

I'm starting to think so. UGH. I haven't been even one bit of happy today, and I don't feel like getting happy.

I know now that I was stupid to register for two Ironmans in one year. The training is just wearing me out. It's hard to sleep without wanting to stay in bed all day, it's hard to wake up without wanting to go back to sleep. I have no sex drive. I am constantly angry or stressed out. I need this race to be over with so I can go back to being happy. Everything everyone does annoys me.

What Pleasure Island Meant To Me

2008-09-28T16:31:00.002-04:00

080928 - 1645

Last night I went to the final night at Pleasure Island. Disney decided to get out of the night club business for some reason or another and last night was the "farewell" night for the complex. For the 14 years that I've been going to PI, I've spent most of my time at Mannequins Dance Palace. So last night, I decided to celebrate the final night of PI at Mannequins.

Upon arriving, it was like waiting around at a funeral. No one really was talking, and when conversation occurred, it was subdued, rife with sorrow and sadness that our place of fun was going away. Brian didn't much understand why I was so sad to see "just a club" ending its life. But I spent SO much time, and made so many memories in that very building, that it was like burying an old friend. I taught Scott how to dance, right in the middle of the dance floor. I spent so many Thursday nights, making new friends there. I danced on that dance floor during GayDays for YEARS. I witnessed breakups, hookups, laughter, crying, hell I even met a boyfriend there. I shaped part of my life in that building. Being there last night took me back to when I first started going there...being able to have a place that I could go while I was on vacation, way before I moved to Florida. I remembered all the times I went there as a Disney Cast Member as well, seeing coworkers, friends, cast members from other parts of WDW, and meeting new friends. It was a blizzard of memories.

When we got in, I ran over to Dawn's bar and I was the first of the night to get a drink. But it was really odd. When I got there, I asked how she was doing...she didn't really have an answer...but I didn't really have one for her either, when she asked. I just told her I felt like I was at a funeral, and she agreed. It WAS a funeral.

About an hour into the night, the DJ's started playing some of the classic 90's dance music that I loved when I first started going to mannequins. Twilight Zone, R U Ready For This, Hitman, Mr. Vain, Another Night, etc. It was like old times again. This lasted for almost 2 hours. I was drenched, Brian had a blast dancing to it too. Then at the end of the set, they played the "Mannequins Mix"...I knew I'd hear this for the last time, so I filmed it. It was almost surreal knowing I'd never ever hear this music again.

After this, Scott, Corey, and their friends came. Now the circle was complete. To be there with Scott and Corey was like reliving the best years of my Disney life. Although we didn't dance much after that (they DID play Smack My Bitch Up and I was all about dancing to some Prodigy) we had a good time, drinking, laughing, remembering. Took lots of pictures...on the dancefloor, upstairs on the balcony, etc.

Soon though, it was getting time to leave. I had wanted to stay to the closing but it was so late, I'd been up since 0700 and it was now after midnight. I knew getting out of there at closing would mean an hour egress, so we decided to leave, even though it would mean missing the last dance. The last dance at a place I made so many memories. Scott said he'd film it so I could see what it was like. I have yet to see it.

I'm kind of glad that I missed the last part. I know I would have gotten upset. It still has yet to really sink in that I'll never return to Pleasure Island. I'll never go back to Mannequins. I'll never dance on that spinning dance floor ever again. There's a rumor that the wall between Mannequins and 8-Trax will be knocked down and a new huge club will be opened in its place and will be run by a third party company. I can only hope that this happens and that they keep the spinning dance floor. Then maybe, I'll get at least part of the experience back some day. But for now, Mannequins...and Pleasure Island...is dead.

What's The Intent?

2008-09-22T09:35:00.001-04:00

080922-0935

Alot of my time gets taken up with training. Alot of it gets taken up with work. And alot of it gets taken up with sleeping. But I feel as though I don't have a lot of time for myself. Sure, I have a great relationship with a great guy, but sometimes even being with or training with Brian takes up too much of my time when I really just need to be alone.

Lately I've felt as though my brain is overloading. Yes, it's a usual thing when you're training for an Ironman but I guess I feel as though I have lost focus on other things. I'm torn between two worlds.

World 1 is my athletic life. My triathlon life. In that world I feel comfortable, healthy, and able to attack any challenge that's laid before me. It's where most of my friends are. It's where my other half is. After dating a bunch of non-athletes, I decided last yeat that I would not date again until I found someone who "got me", who understood my lifestyle. Brian does. But only to a point. There is this totally different "other side" of me that pretty much no one gets. That's world 2.

World 2 is my I'm-only-like-this-when-I'm-alone side...my less than acceptable side...the side that wants to escape back to my old ways. I don't know how to handle this side of me just yet. I do know that my old "bear/cub" self resides there, and I still have friends in that arena that I refuse to part ways with. I have fun when I'm with them. It's just not where I can be successful. Yet the draw is there. And the draw is strong.

My intent with this blog, when I write in it, will be to try to put direction to all this haphazard thinking and to see where my true focuses lie. So many thoughts are coming to my head, I have alot to write about.

Pushups and Pullups!

2008-07-22T09:31:00.002-04:00

TU080722

It's been one month today since I rocked IMCdA...and I'm feeling good. I've managed to get back onto my strength training routine. Actually I've started a new program that I'll do alongside CF. The 100pushups challenge.

Last night I did the initial test. I did 74 pushups before falling on the floor, twitching.

So today is Week 1, Day 1.
10, 10, 8, 6, max reps.

Results:
10, 10, 8, 6, 59 = 93

Also, tonight I'm gonna adapt this workout to see if I can get myself to do 100 pullups in one set in 6 weeks. Don't know if I'll make it, but we'll see.

Going Off The RX

2008-05-14T09:47:00.002-04:00

WE080514 (2)

Tonight I'm gonna go off the RX (Today's WOD is 7 sets of 1 rep deadlifts).
I'm gonna do a workout I really enjoyed in February.

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

I will do bar dips, 3:1, instead of ring dips as I will have no rings available to use. I need to go buy a pair.

A New FRAN PR!

2008-05-14T09:44:00.001-04:00

WE080514

Last night, 080513, I did FRAN...
21-15-9 reps
95lb thruster
Pullups

Not only did I PR, I PR'ed by ALOT! My previous PR for Fran was 4:21...now..

4:06!!!

Back Thrasher!

2008-05-08T08:01:00.002-04:00

TH080508

"Diane"
21-15-9 reps, for time, of:
225# Deadlift
Handstand Pushups

Tempo Speed

2008-05-08T07:58:00.002-04:00

WE080507

Run 4 x 800, choice of rest periods

I used 2 minute rests. My splits were:
314, 310, 304, 301
Total time - 12:29, average pace 6:14.5

Back To Business!

2008-05-08T07:55:00.002-04:00

TU080506

Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips

I decided to do a modified version of this workout. No rings at my gym so I did 3:1 on the dips, and I can't clean 135 pounds 21 times, so I brought that down to 105. So...

Results:
21-15-9 reps of 105# cleans
63-45-27 bar dips

Time - 11:42

Fran For 20 Minutes!

2008-04-30T10:26:00.002-04:00

WE080430

So this workout is like doing a light Fran for 20 minutes. It's gonna kick butt. I may only do it for 10 minutes as I'm swimming 2500, biking 30 minutes, and doing run Tabatas tonight.

As many rounds in 20 minutes of:
10 65-pound thrusters
10 pullups

OK so I only got thru 6 rounds of this...I had just swum 2400 yards. And I still had Tabatas to do. I could have definitely fought thru all 20 minutes, but I called it quits at 7 minutes and moved on to the Tabatas.

So...results...
6 rounds (60 thrusters, 60 pullups), 7 minutes
Run Tabatas - .4miles, 6:40 pace, 12% incline

Whoever Wins The Run...

2008-04-29T22:01:00.002-04:00

...wins the race.

TU080429

Run 5K

I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.

Dr. Tabata Is My Master!

2008-04-28T22:53:00.002-04:00

MO080428

Run Tabatas
TREADMILL

8x20 second intervals on 10 seconds rest...
Treadmill at 12% incline, speed 9.0mph (6:40 pace)

These were absolute quad/ham/calf killers. I think my HR peaked at around 200. I couldn't breathe and I nearly puked. But what a great workout. Definitely 10 times the intensity of doing them as flat out sprints on zero incline.

Love Me Some ANGIE!!

2008-04-24T08:21:00.002-04:00

TH080424

"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats

Finally!!

2008-04-21T22:38:00.001-04:00

MO080421

FINALLY DID MICHAEL TODAY!

"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps

Time - 19:47
Pretty sure this is a PR. Felt strong for this. Ran at 6:40 pace on the treddy and then the other stuff felt good!

An Old Friend

2008-04-18T08:26:00.002-04:00

FR080418

"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps

This one is good for my hip flexors and will help with running. Plus I'm supposed to do 2 miles of running today, at a decent pace. So 1.5 miles as fast as possible will make up for the .5 mile shortage in distance.

Enter CFEndurance!!

2008-04-17T09:15:00.003-04:00

TH080417

Tabatas

20sec work, 10 sec rest X 8

I will do bike AND run Tabatas today. And if I'm bold enough, when I'm done I'll hit the gym and do swim Tabatas too. Never tried that before. Should totally kill me.

I didn't do the swim Tabatas but I did do the bike and run ones.
Bike -
Distance - 1.49 miles
Top speed - 25.2mph
Average speed - 22.35mph

Run -
Distance - 0.74 miles
Best pace - 4:50/mi
Average pace - 5:24/mi

Both of these include the rest periods where I coasted on the bike with no pedaling between intervals, and walked between run intervals.

If Angie Were Shorter...

2008-04-17T09:13:00.003-04:00

...and a little different...

WE080416

Angie-ish
For time:
60 pullups
60 pushups
60 situps
60 squats
60 box jumps

My times were:
60 pullups - 318
60 pushups - 216
60 situps - 217
60 squats - 130
60 box jumps - 137
Total time - 1059

Bolder Shoulders

2008-04-08T11:02:00.002-04:00

TU080408

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I will not be doing this one today. I have decided that since tri training is getting heavier that I need to pick and choose the best CF workouts that complement the tri training. This one isn't the best since I have to swim today.

I've also decided that after today, if I'm not doing a CF workout that day, I'm not gonna have a blog entry here. No one from BT refers to this blog for mentoring anymore, so I am just gonna post workouts when I do them.

Rest Day

2008-04-07T11:11:00.000-04:00

MO080407

Rest day

Definitely need this one!! Busy weekend!

Pullup Day!

2008-04-06T09:03:00.003-04:00

SU080406

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Got to 14 reps. 13:53 was the time. 105 pullups total. Slight PR. Might have been able to push 15 but will do that next time.

New Year's Resolution?

2008-04-05T13:20:00.002-04:00

SA080405

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

How has your strength improved??
I skipped this one as well. I just can't see injuring my back when I have so much stuff coming up. So instead I did...

"Coach Q"
Four rounds for time of:
Run 400m
10 pullups
10 pushups
10 knees-to-elbows
10 DB swings (40lb)

Time - 14:35

This almost killed me today, the runs were really slow. I banged thru the movements quickly but my legs didn't wanna move once I had to start running again.

Blast From the Past!

2008-04-05T13:19:00.001-04:00

FR080404

"Gwen"
Clean & Jerk 15-12- and 9 reps

This one hasn't been Rx'd since 2004.

I skipped it. Back is a bit pulled this week.

Rest Makes You Stronger

2008-04-03T20:16:00.001-04:00

080403

Rest day

BRUTE Glutes!

2008-04-02T22:30:00.002-04:00

WE080402

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

This was actually fun! I went kinda slow though, so I knew I got the movements right, I might wanna do this one again tomorrow. We'll see.
Time - 9:18

A Step UP!

2008-04-01T06:21:00.002-04:00

080401

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

This is the next step from the 4 x 400 with 2 minutes rest. Should be fun!

I chose 2 minutes rest between rounds, since that's what we used in the 400m workout.
Splits:
355 - 750pace
340 - 720pace
335 - 710pace
328 - 656pace
I didn't go all out since this is a tri-training recovery week. Didn't want to push the running too far.

Three Cheers! It's FRAN Day!!

2008-03-31T08:39:00.001-04:00

080331

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

The last time we saw Fran was 080214.

WOOT!! A new Fran PR!! 4:21 today...yay! My form wasn't great...I hopped a bit on the thrusters in round 2, and my strength left me for a bit in that same round. I had to do 3 sets of 5. But I did all 21 in round 1 and all 9 in round 3. The pullups were easy. Although in round 3 I had to do 5 and 4 cuz I lost my grip. Still though, a PR is a PR and I'm happy with a 4:21 Fran!!

It Better Be a Rest Day...

2008-03-30T18:30:00.001-04:00

...cuz I gotta ride 100 miles today!!

080330

Rest day

Another Fight? Already?

2008-03-29T00:01:00.002-04:00

SA080329

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For comparison, we did this on 080319.

Round 1 - 118
Round 2 - 120
Round 3 - 121
Total - 359
BIG PR!! I got 40 points over the last time we did FGB and I didn't want to throw up after this one either! AND...it was after running 7 miles at 6:58 pace!

Don't Jerk Me Around!

2008-03-28T23:57:00.002-04:00

FR080328

Split jerk 1-1-1-1-1-1-1 reps

I will do this before FGB on Saturday.
SCRATCH THAT.
I did 7 reps of 95lb Power Snatches instead.