Performance -Not Enough!

OK- I'm Done!!
Meters
100 - swim
100 - pull - oh yeah that's easy, just put your feet on the kickboard and swim!
100 - kick
100 - swim
8 X 100 Easy 25, Build 25, Easy 25, Hard/Sprint 25 - no sweat the first time- do it 7 more times! omg swimmers suck!!
3 X 50 Each slower than the 50 before.

no biggie, then get on the bike for 75 minutes, come home at 10:pm, have a protein shake, whole wheat bagel with all bnatural peanut butter, and there ya go.

one day of Ironman Training down!!! I want my mommy!!

FF
 
Ha ha. Ok mr ironman WIMP. TOUGHEN UP and give me 40!

:D

It only gets better from here my friend ;)
 
tempo Run
10 minutes at level 3 1+ mile
then
5 rounds of 6 minutes fast stride, 2 minutes recovery for a total of 4.5 miles
then
10 minutes level 3 1+ mile

then long stretching session. got to wear I could sit with straight legs and have my entire fingers over the tip of toe. in stand I could put flat hands down. calves took a long time to break loose.

then took off for another 3 miles to finish up a nice 10 mile evening.

i am findin that I run too fast. in the 8 min and lower pace I get wound up and have a hard time settling into a recovery pace. When i run a nice 9 min pace, i can drop to a recovery pace without as much mental focus.

Intervals/tempo is very interesting. i can feel how it will make my times and stregnth much better. Also the pickig it up, dropping it down, picking it up, makes for a momentum builder and an ultimate wind up type of runner's high...... I like very much.

ate protein shake, flax seed, salmon, and mixed steamed vegies. no sauces. no sweets at all.

good night.
 
A fitting tribute to my friend, FlyinFree.

“Celebrate your success and stand strong when adversity hits, for when the storm clouds come in, the eagles soar while the small birds take cover” *

You are the EAGLE!..................Let your mind develop the wings, and your outward action, make you FLY!!!!!!!!!!


Rock on Bro!
 
Swim : RUN

2 X 1200 meters at RPE 4

run 30 min at RPE 3

i did the first 1200 and felt so settled in.,,,

then rested 3 min and swam the second 1200, and went ahead and added the other 6 up and backs for a full swimmers mile. then i had Carolyn drop me off 2 miles out from the house and I cruised home at a nice cool down pace.

I'm so excited. It's like the speed drills developed my swim earlier this week.

Thanks a million for the note chillen. this 1/2 Iron Training is brutal.

Ate chicken breast, corn, protein shake with flax added, and cottage cheese.
full gallon of water today.
Had 2 squares of dark chocolate today.

diet is sooo clean, workout is sooo hard, feeling strong man!!
 
flyinfree said:
Swim : RUN

2 X 1200 meters at RPE 4

run 30 min at RPE 3

i did the first 1200 and felt so settled in.,,,

then rested 3 min and swam the second 1200, and went ahead and added the other 6 up and backs for a full swimmers mile. then i had Carolyn drop me off 2 miles out from the house and I cruised home at a nice cool down pace.

I'm so excited. It's like the speed drills developed my swim earlier this week.

Thanks a million for the note chillen. this 1/2 Iron Training is brutal.

Ate chicken breast, corn, protein shake with flax added, and cottage cheese.
full gallon of water today.
Had 2 squares of dark chocolate today.

diet is sooo clean, workout is sooo hard, feeling strong man!!
Click to expand...

Keep it rocken, FF

Best wishes,

Chillen
 
Had endurance training of 60 minutes RPE level 5.

ended up with a 10K in 61 minutes. 9.77 min/mile pace for 6.24 miles. It was hot out and it felt great!

Weight out at 193.
Weighed in at 189. Prior to re-hydrate, and meal.

had 2 chicken breasts protein shake and couple of Chillens for post meal.

rested well.

Lifting weights and light run tonight (30 min RPE 3)

Meeting with a bike club, tri-train club, sat am for 75 mile ride. A bit nervous about keeping up, but we'll see. I do have that mental bend going for me. WILLING TO SUFFER!!

FF
 
Squats
3 X 8, 1 set @ 225, 1@ 245, 1@255

Pullups/chinup hehe
3 X 10
then
2 sets at 5 reps wih legs straight out - the L plullup = total of 40

leg ext
3 X 10
hamstring curl
3 X 10

Stairmaster 15 minutes, 5 sets of HIIT 1 min hi, 2 min rest, 1 min high

Swim
100 meter stretches- Slow, Build, Slow, Sprint (25 m each per set) 3 sets

Rode Mountain Bike home 11 miles.

tri training rules!! i am starting to feel ironman developing.
 
I was late and missed the group for the tri-trainin ride. ;-( i feel like a BUTT!!

SO, I will go skydiving make 2 jumps and then ride trails in the woods with 2 of my kids.
Report back later.

Did it. 2 skydives, both freefly jumps, and one was a three way...

TJ and i rode the nature preserve for 2:40 minutes. Started experimenting with nutrition for HIM (half IronMan) drank water on the hour, and gatorade on the 30. Worked pretty good, even had to stop and peeee once. bascally just taking 3-4 gulps about 12 oz or so.

the rest of today, and tomorrow off. Can't wait to read around the board some tonight. too tired and way dirty right now.

Peace, love an sweat to all.
FF
 
Last edited:
Good job FF. Lookin forward to your week. Good job on the nutrition.
 
Swim:
2 X 75, last 25 backstroke
2 X 600 first RPE4, second RPE8 (almost blew chunks-- swimmers suck!)
1 X 150 easy

Bike: a 65 min spin class, Hill intervals

Swim:
3 X 100 sprints- Best time was 86 seconds, the second of three reps.

had protein shake prior to work out, and it settled well.
used accelerade after swim at start of bike and it upset me a bit, but felt strong 1/2 way thru class.

eating Sockeye Salmon (DELICIOUS SALMON) and brocolli and baby corns for dinner.
 
didn't get to the gym until almost 8:00-- oh my!!

weighed in at 193.5
weighed out at 189
drank 2 accelerade 20 oz, and 1 20 oz water during workout.

Swim: (ok it wasn't on the list, but i wanted a transition anyway- gotta lay bricks)
wu 100 meters
RPE 5-6 250 meters
cd 100 meters

Bike: 75 min total- 10 min wu RPE3, 40 min Aero position RPE4, 10 min RPE3, 5 min cool down, no resistance.

aero position was very hard to stay in for 40 min, at about 20 min i started to panic with breathing, flat decided to stay there if i passed out, and found myself relaxing. made a total of 42 min straight in aero position- felt accomplished.

stretched in steam for 15 min.

good night!
 
flyinfree said:
didn't get to the gym until almost 8:00-- oh my!!

weighed in at 193.5
weighed out at 189
drank 2 accelerade 20 oz, and 1 20 oz water during workout.

Swim: (ok it wasn't on the list, but i wanted a transition anyway- gotta lay bricks)
wu 100 meters
RPE 5-6 250 meters
cd 100 meters

Bike: 75 min total- 10 min wu RPE3, 40 min Aero position RPE4, 10 min RPE3, 5 min cool down, no resistance.

aero position was very hard to stay in for 40 min, at about 20 min i started to panic with breathing, flat decided to stay there if i passed out, and found myself relaxing. made a total of 42 min straight in aero position- felt accomplished.

stretched in steam for 15 min.

good night!
Click to expand...


YES! Lay those bricks my friend!

Very good idea to go aero and practice that. Do you do core work? If you don't-start now! I found that the stronger my core got (front AND back) the more power I found in the aero position. Now I hardly leave it during a spin class and its not an issue during my tris since I practice so much that way. You will literally FEEL the power from your core kick in and drive your legs. Also...something worth mentioning. I can have a CRAP spin workout based on how my bike is set up. If its not "just right" it can suck royally and the whole workout feels hard and draining. Your road bike is set up for you perfectly (I'd guess) so your body prefers that same set up on the spin bike. Find a few minutes early to spin to make it perfect for you before you take off on a long ride like that. Good day, good job!
 
This sort of goes with the strength reason for your tattoos and the meaning behind your name (avatar):

"When once you have tasted flight, you will forever walk the earth with your eyes turned skyward, for there you have been, and there you will always long to return." -- Leonardo da Vinci

“If you can remember dreams of flying and soaring like a bird, or dancing, or singing more perfectly than you ever thought possible, you know that no second -hand accounts of such events could ever give you the thrill you felt in the dream”

Keep THRILLING yourself FF.........Rock On, BROTHA!


Chillen
 
sparrow said:
YES! Lay those bricks my friend!

Very good idea to go aero and practice that. Do you do core work? If you don't-start now! I found that the stronger my core got (front AND back) the more power I found in the aero position. Now I hardly leave it during a spin class !
Click to expand...

My routine of doing much of anything other than the prescribed plan is all but gone. Typically this plan is taking 1.5 to 2 hours a day.

What do you suggest for core work? Machines? or something I can throw in the office during the day?

now i have questions going on two threads with you Sparrow, sorry.

anyhow, i forgot to tell you about being on display for an hour last night in the spin room. I was in there alone, and there is no sound in there. I am also training without my MP3 player most of the time. So last night, there I am, in silence, just me and my breath, with a gym full of peeps lookin at me from time to time. Anyhow, Mr Ironman Eswardo comes up, bangs on the widow, gives me a thumbs up, and yells- YELLS-

""that was a fantastic swim session yesterday, your tuff- ironman!!""

HE made me feel like a million bucks. what would be day before yestereday, I had a 600 meter stretch at RPE8, and I was pumping hard, and actually shed tears, with no slowing, during the swim. I didn't even know he saw me.
Between that, thoughts of you and this board, I pressed thru that aero position training.

Athletics are soul feeding!

that is all.
 
Chillen said:
This sort of goes with the strength reason for your tattoos and the meaning behind your name (avatar):

"When once you have tasted flight, you will forever walk the earth with your eyes turned skyward, for there you have been, and there you will always long to return." -- Leonardo da Vinci

“If you can remember dreams of flying and soaring like a bird, or dancing, or singing more perfectly than you ever thought possible, you know that no second -hand accounts of such events could ever give you the thrill you felt in the dream”

Keep THRILLING yourself FF.........Rock On, BROTHA!


Chillen
Click to expand...

WOW! how did I miss this one!! Chillen- you hit my hot button-- thanks for the encouragement man. We must have been posting at the same time.

I have several T-shirts with the DaVinci quote on them!

ManHug to you [[[[Chillen]]]]
 
flyinfree said:
What do you suggest for core work? Machines? or something I can throw in the office during the day?

now i have questions going on two threads with you Sparrow, sorry.

Anyhow, Mr Ironman Eswardo comes up, bangs on the widow, gives me a thumbs up, and yells- YELLS-

""that was a fantastic swim session yesterday, your tuff- ironman!!""

I didn't even know he saw me.
Between that, thoughts of you and this board, I pressed thru that aero position training.

QUOTE]


The core stuff I do can be done anywhere and it hardly takes any time. I LOVE planks and I think they get a lot of what you want done in one exercise. Hit a plank position (like push up position but on your elbows), keep your butt down and back completely straight (look in a mirror or have your wife tell you if you're doing it right) stay there as long as you can. Give yourself an initial goal of maybe 1.5 minutes and go up from there. Rotate to your side after that and do the same thing in a "side plank" you'll be resting only on your forarm and sides of feet, other arm goes straight up in the air, then rotate to the other side when you're done. Those alone are great. The other one I like a lot is the leg raise/drops where you hold onto a table or someones standing legs right next to your ears (as you're laying down), bring legs up and make them push them down as hard as they can, don't touch the ground before you bring them back up again. Do those each week and you'll notice a difference.

Thats SO awesome about the kudos you got from mr ironman ;) you deserve it! Keep that feeling with you, and pull it out when you get discouraged or tired!!!
Click to expand...
 
sparrow said:
The other one I like a lot is the leg raise/drops where you hold onto a table or someones standing legs right next to your ears (as you're laying down), bring legs up and make them push them down as hard as they can, don't touch the ground before you bring them back up again. Do those each week and you'll notice a difference.
Click to expand...

I LOVE THOSE!
 
Thanks for the core exercise advice... elementary yes- and did I need to hear it "YES." It's the lil things that matter the most, and taking the time to type it for me is greatly appreciated. I've always wondered what to do with that other arm on a side plank-hahaha I really did.

I just tried and 1.5 min is not easy. I will do these in the office, I wear shorts and talk on the phone all day, so no problemo.

Sparrow, throw me a challenge- would 5 minutes be huge?

Carolyn's trainer NAENAE, and mine Sparrow say to do those leg lift drops, so me and my sweetie will add them twice a week. and a great view eh!!-hehehehe (I can;t help it ladies, I am a male ya know)

SO-- last night I walked up to the gym door, grabbed the handle, opened, said "what's up Amy? I'm going home to rest" My body was screaming to sleep.. I went home. I had a protein shake verses solid food, and went to bed at 7:pm.

Got up at 6:30, and I am better again.

For any of the naysayers that wanna call me lazy or quitter, you keep up for 10 days, then you have room to talk.....

I was tie tie. Funny thing too, I feel thinner this morning. the schedule shows today as 75 min tempo work on the bike. I am also going to run home for a brick of 75 min on Bike, and 5.7 mi run.

FF
 
Russian twists (on stability ball for upper body, on ground for lower body) are also good for the midsection - so are squats and deadlifts.
 
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