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

Thursday- 2 Days

(warm-up)
5 underwater 25's

WORKOUT
4- 500's
(easy, build, easy, fast)

10- 25's on the :35

(cool-down)
very long stretch

Wednesday- 3 Days to Go

(warm-up)
stretch
hand stands

WORKOUT
Run 30 min (L2)
Ride 30 min (L2)

(cool-down)
long stretch

Tuesday- Missed Indoor Game

Due to a slight miscalculation- I missed my regular Tuesday night indoor game. So I made today's workout simply 30 min of stretching (while watching a little tv) I am feeling a slight cold coming on- just in time for my first olympic tri this weekend.

Monday- Recovery Swim

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

WORKOUT
5 x 200's (50E, 50B, 50E, 50H)

150 easy

(cool-down)
Long stretch

Saturday- Long Ride

Ride up Draper Hill, down the back side, up to Thanksgiving Point, up SR 92 and back home

Friday- 1st Olypic Tri in 1 Week

(warm-up)
stretch
5 underwater 25's on the 1:30

WORKOUT
4x100 on the 2:00
1x100 sprint
2x100 on the 1:55
1x100 sprint

Run 1 hour at L4

(cool-down)
very light jog for 5 min
long stretch

Thursday- Soccer Night

WORKOUT

2 indoor games

Wednesday- Ride Some More

(warm-up)
stretch
Ride 10 min building up to L4 pace

WORKOUT
Ride 50 min in aero position as much as possible

(cool-down)
Ride 15 slowing down to a L2 pace

Tuesday- Ride

Bike for 60 minutes

FOCUS ON THE FOLLOWING ELEMENTS FOR A RACE:
- aerobar posture for middle 40 minutes
- drinking 2 full bottles of water

Bring along a tool kit to make slight adjustments to the seat height, position, ect

Monday Countdown- 10 Weeks

(warm-up)
stretch
2 x 75's

WORKOUT
2 x 600's (1st set @ L4 2nd set @ L8)

Ride- 75 min with hills (focus on even pedeling)

(cool-down)
jog 5 min
stretch

Saturday- Draper Hill

Ride Draper Hill as fast as possible

Friday- Bike and Run

(warm-up)
stretch
hand stands

WORKOUT
Ride 1 hr (12 min hard, 3 min easy)
Run 30 min easy pace

(cool-down)
jog 5 min
stretch

Thursday- Get Those Minutes In

(warm-up)
stretch
Ride 10 min easy

WORKOUT
Ride 75 min (spin class + a little extra)

Run 30 min

(cool-down)
5 min easy jog
stretch

Wednesday- I'll Have Two Dozen

(warm-up)
5 x 25's on the 1:30 underwater

Workout
2 x 1200 (L4)
rest 4 min between

Run 30 min (L3)

(cool-down)
run 5 min
stretch

Tuesday- Run Tempo

(warm-up)
Stretch
Run 10 min very light

Workout
5 Interval Sets
-Run 5 min @ 7 min mile pace uphill
-Very slow jog 2 min

5 sets

(cool-down)
Run 10 min very light

Monday Countdown- 11 Weeks

(warm-up)
stretch
25 burpee pull-ups

Workout
Ride 75 minutes (mostly flat w 60 sec accelerations)
8 x 100's (25 easy, 25 build, 25 easy, 25 hard)

(cool-down)
3 x 50's
stretch

Saturday- Reverse Tri

(warm-up)
stretch
hand stands

Workout
30 min run (L.4)
60 min bike (alt. 10 min on big ring & small ring)
30 min swim (L.5)

make transitions as fast as possible- no rest!

(cool-down)
hot tub/stretch

Friday- Long Swim

(warm-up)
300m swim, 150m kick

Workout
1800m swim (no rest)
L3

Run 30 min uphill

(cool-down)
200m swim

Wednesday- Speed Day

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

Workout
16 x 50's
Ladder Speed
- 4 @ 50 sec
- 4 @ 1 min
- 4 @ 1:10
- 4 @ 1:20

(cool-down)
easy 200

THIS IS GONNA HURT!!!

Tuesday- Speed Day

(warm-up)
400m continuous swim (no touching walls)

Workout
9 x 100m EBEH (25 Easy, 25 Build, 25 Easy, 25 Hard) 9 sets
Bike 1 hour (spin class)

(cool-down)
6 x 25m swim at very slow pace

Monday Countdown- 12 Weeks

Long Swim Day

(warm-up)
4x150 swim,kick,pull,swim (focus)

Workout
1650m ladder
-start @ 275 and go down my 25 each set

(cool-down)
200 easy
stretch

The next 12 weeks of workouts were taken from the following website:

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

Wednesday- Rest

Today the sunburn was just too much. I took the day off...

Tuesday- Indoor

Today the toll of climbing really set in. Although I put on lots of sunscreen, it did little good. I got a knarly sunburn (with water blisters, even) on the back of my arms and shoulder-blades.

I sucked it up and went and played indoor tonight. I ended up playing in two games. We won both. I ended the night as follows:

Game 1
2 goals
2 assists
RESULT- win 7-4

Game 2
4 goals
1 assist
RESULT- win 6-1

Monday- Touch the Clouds

Today I had the most amazing hike of my life. I ascended over 6,000 and hiked up 3 different mountains. Those that had made the trek months and years ago had left a small bottle to be signed for surviving. I was absolutely beautiful. Once again the pictures don't do the view and justice but the give you and idea of the altitude.

Side note- I got the all time worst sunburn ever! I had no shirt and my pack on the entire time. So now I have a angel wing sunburn. Sweet!

Here are some pictures of the day....

Saturday- Race & A Little Extra

RACE WITH THE ANGELS- 5K Race
Lehi, UT @ Thanksgiving Point Gardens

THEN...
I went to the gym and did the following

15 burpee pull-ups
10 deadlift @ bodyweight (220)

3 Sets for time

THEN...
another 5K and build pace

Friday- One Mind, One Muscle

(warm-up)
Stretch
Hand stands
Break dancing

Workout
SURPRISE TEST
5000 m row for time

Then...
15 ball slams (8# medicine ball)
Side scissors with 8# weight
Front plank- 1 min
Side plank with 8# weight- 45 sec each side

3 sets

(cool-down)
Stretch
Get ready for 5k race tomorrow!!!

Thursday- Hiking & Indoor

I was just going to play some indoor today and call it good but the hike yesterday made me want more. So today I hiked the mountain that is the face of American Fork Canyon. It was amazing. I got to do some rock climbing while I was at. Amazing day.

Wednesday- Take a Hike

Today I hiked up the famous Y mountain. Once I got up to the Y I just couldn't stop so I ascended on (without a trail) for quite a ways further.

Check out the following link for more info about the Y:

Wikipedia- Y Mountain

What an amazing hike! Well hike slash climb! It took me just under 30 min to reach the Y from the start but I continued on for another 2 and a half hours. Total hike/climb was 3 hours and avg hr was 140.

Tuesday- Rest

Today I gave blood. Something I believe everyone should try to do. But because of this I am forced into a rest day.



If I feel up to it I am going to play indoor tonight, but most likely its just a rest day.

Monday- Strength Endurance

(warm-up)
Stretch
Practice Hand stands

Workout
NO REST FOR ENTIRE WORKOUT!!!
20 pull ups
30 dips
40 air squats
50 stomach

4 sets
(rotate stomach between diff exercises- front crunch, each side, leg lifts, front crunch)

THEN....
Run 5 miles uphill at fast pace

(cool-down)
stretch
practice yoga movements

Friday-Sunday: Baptism Weekend

I was baptized into the Church of Jesus Christ of Latter-Day Saints on May 10, 2008. My parents flew in from California to support me. We went dirt bike riding on the Highland hills and did a beautiful bike ride down Provo Canynon on Mother's Day. Here are a few pics of all the action:

Thursday- Indoor

Played an indoor game

Scored 5 out of 10 goals with 2 assists. Not bad for all in one half :)

Wednesday- Swimming Challenge

(warm-up)
5 under water 25's

Workout
20- 25's on the 45 sec
Challenge by Nehamiah (so I will do 40 sec)

500 for time

(Cool-down)
stretch

Tuesday- Random Cardio

Monday- Rike My Bike

(warm-up)
Long stretch

Workout
Ride Draper Hill
100 push ups (the man kind...lol)
1000 crunches (500 st, 250 each side)

(cool-down)
stretch

Saturday- Run Like the Wind

(warm-up)
stretch

Workout
Run 9 miles at build pace

(cool-down)
stretch

Friday- Cup Check

(warm-up)
Stretch
Hand stands

Workout
Spartan 300
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Row 10,000 m for time

(cool-down)
walk 5 min
long stretch

Thursday- Strength and Build

(warm-up)
Stretch
Hand stands

Workout
1775 (taken from www.gymjones.com)
-17 burpee pull-ups
-75 air squats

-5 rounds for time

Run 10k uphill at build pace

(cool-down)
5 min jog
stretch

Wednesday- Deck Up Pain

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

Workout
swim 100
10 deck ups
10 knees to chest
5 side knees to chest (each side)

20 sets on the 3:15

Tuesday- Light Cardio

Light cardio- anything

Monday- Muscle Endurance

(warm-up)
stretch

Workout
Spin class- 1 hr

circuit
15 modified pull ups
15 modified dips
15 crunches
15 overhead squats (45 #bb)
15 side crunches (each side)
15 CPR's (curl press and raise)
15 touch the skys

5 sets

Saturday- Race

Timpanogos Harley Davidson Triathlon
http://www.t3triathlon.com/timptri.html

Due to temptature the race is done as

Run- 3.1 miles
Bike- 12 miles
Swim- 350 meters

Friday- Pre-Race Session

Before every race I like to run one mile at race pace then sit in the hot tub and sauna and stretch a boat load

Thursday- Recover

A half marathon and a tri in one week can do you dirty, so another recovery day is what the doctor ordered

Wednesday- Back on the Bike

(warm-up)
stretch
easy ride

Workout
Ride up one side of Draper Hill (10 mile ride with 2000ft elevation gain)

(cool-down)
Haul balls down the hill

Tuesday- Recover

This week is going to be tough so today is just simple cardio. 45 min easy pace

Monday- Back to the Pool

(warm-up)
5 under water swims @ 1:30

Workout
1000m swim without touching the walls @ building pace

(cool-down)
stretch in the sauna

Saturday- Salt Lake City Half Marathon

Race in the Salt Lake City Half Marathon (13.1 miles)

My goal is beat a 9:00 average pace for a total of 2 hours.

Thursday & Friday

Very easy workout. Anything that get the HR elevated past 100. Focus on stretching and mentally preparing for the race

Wednesday- 1/2 Marathon Taper

Tapering off for Saturday's Half Marathon in SLC

(warm-up)
Stretch
hand stands

Workout
Run 1 hr uphill @ slow pace (10 min miles)

(cool-down)
Elliptical 10 min
stretch

Tuesday- Recovery

Recovery cardio day- anything for 45 min w an elevated h.r.

Monday- Cardio Reset & Rebuild

(warm-up)
Stretch
Hand Stands

Workout
Run 10K uphill @ build pace
Row 10K @ build pace

(cool-down)
Stretch

Saturday- 1200 Reps Per Hour....or Better

(warm-up)
Stretch
Handstands

Workout
100 modified pull ups
100 modified dips
100 ball crunches (40 mid, 30 each side)
100 air squats
100 (reverse curl and press w calf raises)
100 sitting knees to chest

2 SETS= 1200 reps

(cool-down)
jog 5 min
stretch

Friday- Cardio Build

(warm-up)
Stretch
Hand stands

Workout
Run 30 min on incline as fast as possible
Walk 10 min for recovery
Run 30 min flat as fast as possible

(cool-down)
jog 10 min
stretch

Thurday- Musculur Endurance Circuit

(warm-up)
stretch
hand stands

Workout
4 min jump rope (as fast as possible)
30 squat / curl combos (15# db)
40 crunches & 20 side crunches (each side)
10 punching back kicks as hard as possible (each leg)
15 get ups (each arm w 25# db)
30 touch the skys

------------------------------------------------------
4 sets

(cool-down)
jog 5 min
stretch

Half Marathon Prep

(warm-up)
Stretch
hand stands

Workout
Row 5000m for time- as fast as possible
Run 10k- slow pace uphill

(cool-down)
Stretch

Too Much Cardio

(warm up)
stretch

Workout
Spin class- 1 hr
run uphill- 1 hr

(cool-down)
stretch

Swim Free & Die Hard

(warm-up)
10 underwater 25's

Workout
500-400-300-200-100-200-300-400-500
Rest = half swim time

50 Free
10 deck ups
10 knees to chest (in water)

10 Sets on the 2:30

(cool-down)
stretch

Active Recovery & Rebuild

(warm-up)
jog 5 min
hand stands
stretch

Workout
15 pull ups (assisted)
20 dips (assisted)
25 squats
20 back extensions (assisted)
50 crunches/leg lifts/side crunches

3 Rounds (alt stomach)

Run uphill 45 min at target hr

(cool-down)
5 min jog
long stretch

All Around the World- 50 Times

(warm-up)
stretch & hand stands

Workout (FOR TIME- NO MODS)
50 pull ups
50 squats (95# bb)
50 push-ups
50 ball slams (8# ball)
50 thrusters (75# bb)
50 floor sweepers (135# bb)

(cool-down)
10 min jog
stretch

Tough Cardio

(warm-up)
stretch- especially legs

Workout
Spin class- 1 hour
2000m row
50 super burpees (normal burpee pull-up then a knees to chest = 1)
2000m row

(cool-down)
5 min jog
long stretch

Ice Breaker Tri- American Fork, UT

The weather was not so good. The wind was blowing around 30 mph and it was around 35 degrees. Because of this the tri was done as a run, bike, swim to prevent hypothermia.

Pre Event Workout

Form, Focus, and Flexiblity

Workout
light elliptical for 10 min
Hand stands
very long stretch (in sauna if possible)

Mentally get preped for race tomorrow at 8 am. The weather will be cold and the hills will be tall. Go over swimming and riding form. Mentally focus on flip turns and when to change gears on hills. Check all gear and get a good sleep.

Light Recovery- Prep for Tri on Mar 26

Jump Rope/Run

(warm-up)
stretch & practice handstand- 15 min

Workout
Jump Rope- 3:30 sets w 1:30 rest ( 6 sets)
Run- 45 min @ 10 min/mi pace on incline (keep hr below 80%)

(cool-down)
jog 5 min & long stretch

Prep for Sprint Tri on Sat, May 29

SWIMMING

(warm-up)
5 underwater 25's @ 1:30

Workout
10- 300's @ 9 min

(cool-down)
long stretch in sauna or other hot place