Thursday- "You do like the rest of us do- you run you @$$ off."

Warm up
stretch

WORKOUT
30 min run as fast as possible
(3.25 miles)

5 min cool down
2 min for water

Then....
15 min run as fast as possible
(1.75 miles)

Cool-down
5 min slow jog
stretch

NOTES:
I would just like to say one thing about Gold's Gym and the ideology that is associated the franchise gym mentality. Its pathetic. In the search for new members, salesmen who pose as "workout experts" are nothing more than fast talking paper pushers. If you want a lesson in fitness- do an Ironman. If you want a lesson in nutrition- do the Master Cleanse. If you think getting a job as a salesmen makes you an intelligent member of the fitness world, just know that the rest of us who live it, look at you and laugh to ourselves.

Wednesday- Burp and jump

Warm Up
stretch

WORKOUT
50 burpee pull ups for time
(9:23)

Then....
Ab circuit- 3 rounds no rest
-machine crunches
-bench v's
-standing side bends w 45# db

Then....
Spin class- 45 min

Cool Down
slow ride- 5 min
stretch

Tuesday- Uphill Battle

Warm-up
stretch
----------------------------
Workout
15 pull ups (assisted w 100#)
20 dips (assisted w 100#)
30 air squats

3 rounds

Then...

40 min run
-10 uphill (12 @ 3.1 w 5# db)
-20 flat (@ avg 6.3)
-10 uphill (12 @ 3.1 w 5# db)

Then...
20 touch the skies
30 slow crunches
20 (each side) side crunches

No rest between sets
2 rounds
----------------------------
Cool-Down
stretch

Back in Business

Saturday- Loooooong Way to Go....

So my blog finally got turned back on by Blogger. Apparently a site that I had to map out a workout was flagged as a spam attack. Glad thats over! Since my incredible experience with the Utah Half and then the Larry H Miller Tour de Utah 300 Ride, I decided to give the workouts a little break.

Wakeboarding one day at the lake turned my world upside down when I tore my MCL. No surgery was needed but it was serious enough that I was left on the DL for a long time. 4 months and 35 pounds later I am back in action!

You will notice my workouts are quite a bit less intense- because that's all I can handle right now!

So here was Saturday's Workout:

Warm-Up
Stretch
Hand stands

Workout
30 min AFAP- 3.15 miles (UGLY!)
Get HR down to 100 (as long as it takes)
5k row for time- 20:57 (UGLY!)

Cool-down
Elliptical
Stretch

Monday- The Week Of!!!

Countdown to the Half....
5 days

(warm-up)
5 underwater 25's
stretch

WORKOUT
(with board shorts and a t-shirt)
15- 25's on the :40
10- 50's on the 1:30
5- 100's on the 3:00
rest 5 min
500 (as fast as possible)

Tuesday- Core by Brick

(warm-up)
stretch
ride 5 min easy

WORKOUT
45 min ride (spin class)
NO REST
15 min run at 10k race pace

THEN...

3 sets (NO REST)
20 "touch the skys"
20 side crunch (each side)
20 ball crunch
45 second bridge hold

Monday- 1 Week & Change

(warm-up)
Stretch
Hand-stands

WORKOUT
"FRAN" from www.crossfit.com

Then....

30 minutes as fast as possible (measure distance)

(cool-down)
jog 5 min
stretch

Tuesday- Establish Dominance

(warm-up)
stretch
hand stands

WORKOUT
21-15-9-15-21
Deadlifts (90#)
Pull Ups
Burpees
...For Time

(cool-down)
jog 5 min
stretch

Monday- 2 Weeks and Change

(warm-up)
5 underwater 25's on the 2 min

WORKOUT
Tabata swim

Then...

400-300-200-100
(with extra drag)
resting 1/4 as long as your work

(cool-down)
stretch

Friday- 5-5-5-5-5

This workout was taken from www.gymteleos.com

Deadlift 5 sets of 5, shooting for max weight

Then...
15 Barbell rolls (or wheel rolls)
10 Get-Ups on each arm with 30#db

3 sets

Tuesday- Run, Squat, and Push (Oh how I love my workout titles)

(warm-up)
jog 10 min
stretch

WORKOUT
Run 400 meters
50 squats
20 push ups

4 times through

workout taken from my brother's awesome site:
www.gymteleos.com

Monday- 3 Weeks & Change

(warm-up)
stretch
hand-stands

WORKOUT
Tabata Burpee
rest 4 min
5x3 min jump rope- max effort (1 min rest in between)
Tabata Squats
rest 4 min
3x1000m row- max effort (rest 2 min between)
Tabata Knees to Chest
DIE!!!!

(cool-down)
5 min jog
stretch

Saturday- Xango Triathlon

5 Jared Dugger M26 Highland UT

Swim 31:33 ------> avg 2:06/100 meters
T1 3:44
Bike 1:21:32 -----> avg 18.3 mph
T2 1:21
Run 56:45 -------> avg 9:07/mile

TOTAL TIME
2:54:52 (my PR!!!)

5th (out of 12) in Clydesdale category
150th (out of 187) in Male division

Here are a few pics of the action:


It was a little cold before the race


Me and Chelise


Me waiting for the awards (one that I didn't get)

Tuesday- Long Swim Day

taken from:
http://www.beginnertriathlete.com/Scott%20Herrick/halfim/Week06.pdf

(warm-up)
5 underwater 25's
stretch

WORKOUT
6 x 500's
even sets @ L3, odd sets @ L5

(cool-down)
stretch
sauna

Thursday- Tabata Day

(warm-up)
stretch
hand stands

WORKOUT
Tabata sets for the following exercises:
-Stationary bike (L8- heavy chain tension)
-Curl and press (55# bb)
-Rowing
-Burpees

GET PLENTY OF REST BETWEEN EXERCISES (hr below 90)

All around the world ab workout

15 min elliptical (L14, 125 s.p.m.)

(cool-down)
stretch

Wednesday- Tempo Run

(warm-up)
stretch
hand stands
5 min jog

WORKOUT
7 minutes @ your 5k pace (mine is 7:15)
3 minutes @ your marathon pace (mine is 9:15)

8 ROUNDS

Tabata crunches

(cool-down)
5 min jog
stretch

Tuesday- Easy Tri Simulation

Today is about getting the body used to the tri order of things. As we all know, it goes swim, bike, run (which ironically is the REVERSE order of most people's ability). Anyway, the WOD (workout of the day- term from Crossfit) focuses on little or no rest between the swim and bike.

(warm-up)
stretch
5 under water 25's on the 1:50

WORKOUT
Swim- continuously for 30 min (L4)
Bike- 45 min (L4)- focus on hydrating and nutrition

Tabata burpees (POST THE # OF REPS ON YOUR WORST SET)

(cool-down)
5 min jog
stretch

Monday- HALF COUNTDOWN- 7 WEEKS

workouts taken from:
http://www.beginnertriathlete.com/Scott%20Herrick/halfim/preparing_for_your_first_half_ir.htm

LONG SWIMMING DAY

(warm-up)
200 swim, 200 kick, 200 pull

WORKOUT
1900m ladder
-300, 275, 250 (decrease by 25 each set)
Rest 1/3 of work time between sets

(cool-down)
4x50's @ 2 min (stretch between sets)

Saturday- PROVO TRIATHLON

Provo Triathalon
Utah Lake- Provo, UT

Swim 41:18 ----------> avg 2:45 / 100m
T1 2:09
Bike 1:15:55 --------> avg 19.8 mph
T2 :28
Run 55:17 -----------> avg 8:55 / mile

TOTAL TIME
2:55:09

Here are some pics of the action:



Me and Chelise before the adventure




Yeah it was a little hot and I was pretty much numb

Friday- Pre-Race Day

Eat lots and lots of fruits and drink lots and lots of water. Today is all about getting mentally ready (along with eating the right foods). Aside from the mental aspect, today will be a very long stretch, concentration on increasing flexibility. That means the stretch should hurt a little (30 second on and 20 off). Follow up with plenty of water after the stretch to absorb lactic and other acid build up.

Tomorrow will be my first olympic distance triathlon. This is yet another set on the road to knock out a half ironman and eventually a full ironman.

An olympic distance tri has the following standard distances:
-1500 meter swim (just less than a mile, which is 1600 meters)
-26 bike ride
-10 kilometer run (6.2 miles)

GOALS:
Swim- 34 minutes (avg pace of 2:15/100m)

T1- 4 minutes
Bike- 70 minutes (avg pace of 23mph)

T2- 2 minutes
Run- 49 minutes (avg pace of 8 min/mi)

TOTAL TIME- 2 hours 39 minutes
PLACE- TOP 3 in Group (Clydesdale)
TOP 5 in Age (25-29)
TOP 20 in Gender (Male)
TOP 30 Overall