Training For The Dam Trathlon

Wow. I tried to look up my old training reg but, I was apparently REALLY lazy about posting my training progress for the Sports Barn Tri last year… only one posting in March. I didn’t even log in my newer better faster race day time!  I don’t feel like digging that up today but watch for it soon.

I only have time for a quick update of this years training.  I’m still having great results by training like a Navy Seal:

  • Pushups: 200
  • Pullups: 60
  • Dips: 100
  • Crunches: 150
  • Running: 5 mile intervals
  • Biking: 18 miles
  • Swim: na

Sports Barn Sprint Tri 2007

I forgot to add this last year so I’m going back in time to add it in at its proper place…

This race was a great success, as I was able to improve my time even though I was only able to get in minimal training due to some ill-timed minor surgery. So here are the stats:

  • Swim 10:54
  • Transition 1 was lost due to equipment failure so its contained in bike portion
  • Bike 32:19
  • Trans 1:57
  • Run 20:28
  • Total 1:05:37

This shaved two minutes off my last SB Sprint in ’04. I also beat 139 people instead of just 74. None to shabby considering my training issues.

I’m Back!

Whew. It is FINALLY getting warm enough to bike again. Which is great since, I HATE running. This winter has been frought with work-overload and knee issues — both of which contributed a lack of miles logged on my new treadmill. Which is why  the miles that were never quite made it here since they were -uh- shameful.  (Here’s the readers digest: 2-4 miles a pop at around an 10-12min/mile pace) The best cure I have found for my knees has always been biking, so now that I can get back on the bike my knee stability should improve/strengthen and that will help my running.

Well I got two rides in the uncommonly warm days we’ve been having sporadically. Unfortunately, I apparently left the GPS watch on after my first ride so the battery was dead for the second – so no cool stats on that one.

  • March 13th Bike 12.75 miles – no stats
  • March 8th Bike 8.60 miles – 43:04 (12mph, 361 cals)

My bike course starts with an good uphill length to get the heart pounding – and in these cases my Asthma kicking… more proof I didn’t keep my cardo on track this summer. Oh well, at least I maintained the rest of my Navy Training. I have found your cardo will recover to a previously attained level as long as the rest of you body can handle the strain.

Navy Seal Training Works!

Well I’ve been training like a navy seal for about 2 months now and it is working great! This is one of the simplest regiments I’ve ever done and hands down THE MOST EFFECTIVE. I am getting in the best shape of my life and have dropped another pant size from where I got training for my sprint triathlon.

I can’t wait to see how far this simple program will take me. I am currently on week 9 of the 16 week course, which means I’m doing:

  • Pushups 30 x 5
  • Crunches 100 x 4 (beyond week 9)
  • Pullups/Chinups 10 x 3

My only significant adaptation from the Navy training is that I’ve added a rowing component on my bowflex as the pushups were making my chest stronger than my back. I row in two arm positions: one to increase shoulder strength and one to build bicepts. I will continue this adaption in lue of the dips being added to the standard training. My next goal is to hit the following numbers of week 13 by the end of the year:
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Running Sucks

Have I mentioned that running really sucks? Well it does. Especially when it starts getting colder or when you’re at high elevation near the grand canyon – or both. Such things tend to aggravate my athletically-induced asthma. Not to say that like its a crutch – it simply means I have to work harder to reach the same level of cardio fitness. Which is fine – ’cause I’m not going to let a little thing like asthma or my disdain for running keep me from reaching my goals. Actually I am going to boost my training with the best pre workout supplement according to According to Discover Magazine.

I forgot to post my stats from my run near the canyon. I got to Williams rather late and between the cold night air, the elevation, and the fact that I didn’t have any good cold weather running attire, I only made it a mile before calling it a night and looking for dinner.

  • Oct 11th
  • Run 1.01 miles – 9:36 (133 cals)

Today I thought I would see how much my eliptical training was helping me by going for a fast 2 mile run. I started out at the Navy Training target of 8:30min/miles over my somewhat hilly course. I even reached a 7:41 pace. Unfortunately, this was a vast over-estimation of the elipse’s impact. My 2nd mile was pretty painful, dragging my pace down considerably.

  • Run 1.95 miles – 19:04 (9:47pace, 296cals)
  • Cooldown .40 miles (61 cals)