G8r80 and JDie: Miles to go...

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g8r80

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Okay, JDie, let's get it on!

My goals are to lose 15 pounds (from 195 to 180) as I continue to prepare for an sprint triathlon on September 6 in Boulder, Colorado, and an Olympic length triathlon in Las Vegas on October 18. I "tri" to work 2 out of 3 tri events daily; swim, bike and run. Lately, my standard swimming distance has been 1650 yards (1500m) or a mile. When I run, I typically go 5K, but I would like to bump that up to 10k over the next month. I am a strong cyclist, so I don't "have" to train for a sprint or Olympic, but I enjoy it.:p Generally, I have 2 rest days/week as I get bogged down with work, family, running a business, etc.

I try to hit the weights as time and energy permit, but lately it's been 1 or 2 times / week.

And I should mention that I am a 49yo male who had open heart surgery (replacement of ascending aorta and aortic valve on April 4). But I have done a sprint tri, several 10ks, and a century with FlyinFree since then.

What are your goals?
 
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Let's do this!

My goal is to lose 65lbs (from 240-175) total. To get into better overall shape and health. The main concern of mine is to fight the high blood pressure, bad cholesterol and sleep apnea that I have.

My diet is straight, and my workout plan looks something like this :

M : 45 minute Swiss ball workout circuit style, with 3 minutes of shadowboxing after 4 consecutive excersises.
T : 60 minutes of cardio. Jog with my girlfriend or go swimming.
W: 45 min FBW with swissball, and 18 mimutes (2 min rounds with 1 min rest) of shadowboxing.
Th: Same as Tuesday, 60 minutes of cardio.
F : 25 minute FBW then 30 minutes of shadowboxing.
Sat : Cardio training. 60 minutes of moderate intensity walk or hike.
Sun : Off.


I think I'm going to try this, and then see if I need another days rest, and if so, I might just take out Saturday, rest Wednesday or Thursday.

It's time for me to get motivated and healthy so I can live a long healthy life with my girlfriend and also watch our children grow to be old, well rounded human beings.

Let's do this thing!!
 
I have actually started on Monday. Before Monday for the past month month and a half I have been doing a FBW 3 times a week and Cardio 3 times a week. Breaking myself in for my big workouts :p

When I am done with my mornings workout, I will post again. Also, I'm sending you a PM G8r80!
 
Had a good workout this morning. My FBW was great, and then I did 6 rounds of Thai shadowboxing. Really got the blood flowing, and my bird was talking away so I felt like I had someone there working out with me. haha

Now it's time to go take the pup for a walk. He's bugging me.
 
"Lads", BigT you crack me up!

Keep it up JD...

This was a tough week for me. When I do a local training class it is harder than when I am out of town as I come home and have familial responsibilities.

Yesterday: all work

Today: 1800 yards in pool, the first 600 with blue Zoomers and the last 1200 with a pull buoy. The Zoomers wear me out! Also, I have been doing some stretching procedures to improve my kick.

Then, 14 miles on the mountain bike.

Then 5K run.
 
g8r80 said:
"Lads", BigT you crack me up!

Keep it up JD...

This was a tough week for me. When I do a local training class it is harder than when I am out of town as I come home and have familial responsibilities.

Yesterday: all work

Today: 1800 yards in pool, the first 600 with blue Zoomers and the last 1200 with a pull buoy. The Zoomers wear me out! Also, I have been doing some stretching procedures to improve my kick.

Then, 14 miles on the mountain bike.

Then 5K run.
Click to expand...

Nice tri workout! Did you do all those back to back?
 
Drex said:
Nice tri workout! Did you do all those back to back?
Click to expand...

Yeah, but the T1 was about 20 minutes because I did the swim at the YMCA about 15 minutes away and had to drive home. When I got home, I went straight to the bike without changing. The T2 was about 3 minutes; grab a drink, grab a gel and go. Because I was using the mountain bike, there was no shoe change.

I just found another sprint tri that I think I am gonna do. It is in a freshwater spring-fed river, 72 F so wetsuit legal, about 1.5 hours away. Swim is 750m (not bad if I am in a wetsuit), 12.6 mile bike, and 5k run. If I do this one, I will definitely shoot for a sub 1:30 time.

Hey Drex, I found an interesting article that explains why my swim kick sux and why I am limiting myself to wetsuit-legal or salt water tris until I improve my kick.

My foot is like pic #2, which means "The kick is not worth doing". That explains a lot. I am working on getting my feet more supple to resemble at least pic #3 and eventually pic #4.
 
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g8r80 said:
Yeah, but the T1 was about 20 minutes because I did the swim at the YMCA about 15 minutes away and had to drive home. When I got home, I went straight to the bike without changing. The T2 was about 3 minutes; grab a drink, grab a gel and go. Because I was using the mountain bike, there was no shoe change.

I just found another sprint tri that I think I am gonna do. It is in a freshwater spring-fed river, 72 F so wetsuit legal, about 1.5 hours away. Swim is 750m (not bad if I am in a wetsuit), 12.6 mile bike, and 5k run. If I do this one, I will definitely shoot for a sub 1:30 time.

Hey Drex, I found an interesting article that explains why my swim kick sux and why I am limiting myself to wetsuit-legal or salt water tris until I improve my kick. My foot is like pic #2, which means "The kick is not worth doing". That explains a lot. I am working on getting my feet more supple to resemble at least pic #3 and eventually pic #4.
Click to expand...

Awesome on the transitions. I think you forgot to post the link. I would like to check that out. Yesterday, after swimming, my left ankle hurt right on the front from my kicking. I didn't notice it until I was walking through the grocery store that I stopped at on my way home. It is still a little sore today, but I am probably doing something wrong.
 
Today at the gym:

Supine lat pulldowns: 120x10, 130x10, 140x10, 180x6x3
DB bench press: 25(x2)x10, 35(x2)x10, 40(x2)x10, 50(x2)x10
Cable flies: 10x3
Shrugs: 10x3
Weighted ab crunches: 50x2
Tricep cable pulldowns: 10x3

Stationary bike: 24:45 avg. hr: 125, max hr: 135 - lackluster, but I was beat

How was your day, Justin?
 
Very interesting on the kick. I am somewhere between 2 & 3, closer to 2. I am not very flexable. I will have to work on that.
 
Pool at the YMCA was packed - I wonder if the Olympics swimming being on tv had anything to do with that? So,

I hit the gym:

- db bench press: 35(x2)x10, 50(x2)x10, 50(x2)x10, 50(x2)x6 (to fatigue - dropped the left db)
- supinated lat pulldowns: 150x10, 180x6x4
- 19.5 miles on stationary bike,. Kept bike in higher gear than I am comfortable with to develop power, my weakness on the bike.

Practiced 200 yards in home pool with sleeveless wetsuit for next Sunday's tri. I will practice some more with the pullover as well to see which will work best for me. Water will be 72F.

Sup Jdie?
 
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