G8r80's training / dieting / cycling / log

Another workout at the Woburn Y...

BP: 135x10, 185x3, 185x1

Then, an out-of-order sprint tri:

17 miles on stationary bike (55 minutes)
450 yards swimming (16 min.)
3.1 miles running (24 minutes). I think this treadmill was goofy. It had me at less than 8min miles, but I don't think I was going that fast. If I really was going that fast, I'm psyched!
 
Deadlift: 135x10, 185x5x2, 225x5x2
Squats: 135x6x3
Bench press: 135x6x3 left shoulder is bothering me a little; I need to watch this
Bent over rows with dumbbells: 40x10x3, 60x10x3 each arm
Dumbbell curls: 25x10x3
Swim: 50x8
 
g8r80 said:
Another workout at the Woburn Y...

BP: 135x10, 185x3, 185x1

Then, an out-of-order sprint tri:

17 miles on stationary bike (55 minutes)
450 yards swimming (16 min.)
3.1 miles running (24 minutes). I think this treadmill was goofy. It had me at less than 8min miles, but I don't think I was going that fast. If I really was going that fast, I'm psyched!
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That is a great work out. nice paces. What were transition times, or resting periods in between disciplines?
 
Yeah, it was a good workout and I worked hard the whole time. T1 was direct - walking from stationary bike, changing to pool = about 4 minutes. T2 was much longer as I drove back to the hotel to use the treadmill there. It is hard for me to speed up transition times after a long day at work.

Swim times are awful, but this was without a wetsuit. Without a wetsuit, I cut about 40% off that time. Unbelievable.

Silly rabbit, I meant to say, "With a wetsuit, I cut about 40% off that time."
 
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g8r80 said:
Yeah, it was a good workout and I worked hard the whole time. T1 was direct - walking from stationary bike, changing to pool = about 4 minutes. T2 was much longer as I drove back to the hotel to use the treadmill there. It is hard for me to speed up transition times after a long day at work.

Swim times are awful, but this was without a wetsuit. Without a wetsuit, I cut about 40% off that time. Unbelievable.
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I just ordered a wetsuit today! I have never worn one. Even though the water temps for my tri in August are expected to be 78-80, wetsuits are still legal, so I will be giving it a try.

For your bench press, have you been trying to bring the bar down more to the lower part of your chest rather than down to your neck? Also, making sure you get an even grip on the bar before you start? These two things should help out your shoulders some. You might want to back off the weight a little as you adjust to the form if you have been doing it the other way for a long period of time.
 
flyinfree said:
keep your elbows in mind, do not let them fold in on ya.

hahahah lifting advice from a runner.... :rolleyes:
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BigTomW said:
I need to start swimming!

BTW are we still racing to break 200lbs BP was it? ;) Or was it 220?
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Drex said:
I just ordered a wetsuit today! I have never worn one. Even though the water temps for my tri in August are expected to be 78-80, wetsuits are still legal, so I will be giving it a try.

For your bench press, have you been trying to bring the bar down more to the lower part of your chest rather than down to your neck? Also, making sure you get an even grip on the bar before you start? These two things should help out your shoulders some. You might want to back off the weight a little as you adjust to the form if you have been doing it the other way for a long period of time.
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Todd, what do you mean, fold in on you?

Drex, now that you mention it, I think I might be lowering the bar down too close to my neck and I remember you telling me about this before.:eek: I will make sure I go to lower pec level (across the nipples) from now on. I do remember to hold the bar evenly and now I align my hands on those little grooves in the bar which I didn't notice before.

Having suffered from shoulder tendinitis in the past, I am worried about getting it again and the conditions I have right now are nothing to what I have had in the past, but I don't want it to worsen. I am gonna lay off for a couple of days and take some ibuprofen and I think I will be fine, but I will re-examine my routine some more.

In USA Triathlon sanctioned events, almost all triathlons, USAT allow the use of wetsuits up to 78F without penalty and up to 84F but ineligible for age group or overall prizes. Hypothermia is not an issue at 78F, so it is clear that USAT is trying to help us non-swimmers get through the swim portion by allowing a little extra bouyancy.

Bigtom, the challenge is twofold; first to 200 and then to 225.
 
g8r80 said:
In USA Triathlon sanctioned events, almost all triathlons, USAT allow the use of wetsuits up to 78F without penalty and up to 84F but ineligible for age group or overall prizes. Hypothermia is not an issue at 78F, so it is clear that USAT is trying to help us non-swimmers get through the swim portion by allowing a little extra bouyancy.

QUOTE]

Hi I'm here :D

Thats cool about USAT i didn't know they were allowing wetsuits to such a high temp. Do you get overhot in the water in it? I'd melt, but thats me-Miss Sweaty :)

You're doing awesome in your training. I'm highly impressed!
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I notice when i start getting real heavy in weight or tired in reps, my elbows fold in toward my sides, to sort of compact my strength, an the pressure offsets in the shoulders. Your body tries to use the arms more as th chest gets tired. Your elbows should not be along your sides. just keep an eye on it.. try pushing your elbows out on purpose an see how you really feel it in your pecs.

thank you for taking me serious, i usually try and make a real point, but in a light hearted way. i guess you know that. :p
 
sparrow said:
g8r80 said:
In USA Triathlon sanctioned events, almost all triathlons, USAT allow the use of wetsuits up to 78F without penalty and up to 84F but ineligible for age group or overall prizes. Hypothermia is not an issue at 78F, so it is clear that USAT is trying to help us non-swimmers get through the swim portion by allowing a little extra bouyancy.

QUOTE]

Hi I'm here :D

Thats cool about USAT i didn't know they were allowing wetsuits to such a high temp. Do you get overhot in the water in it? I'd melt, but thats me-Miss Sweaty :)

You're doing awesome in your training. I'm highly impressed!
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Thanks! I did a sprint tri at home - swam in my heated 84F pool with a 5mil Desoto top and a 6.5 mil dive farmer john and nearly died! The water coming from the wetsuit when I got out of the water was downright hot! At the Rochester, the water temp was 74F and I wore the 5mil Desoto and a 3 mil farmer john and I was okay, not too hot or cold.

flyinfree said:
I notice when i start getting real heavy in weight or tired in reps, my elbows fold in toward my sides, to sort of compact my strength, an the pressure offsets in the shoulders. Your body tries to use the arms more as th chest gets tired. Your elbows should not be along your sides. just keep an eye on it.. try pushing your elbows out on purpose an see how you really feel it in your pecs.

thank you for taking me serious, i usually try and make a real point, but in a light hearted way. i guess you know that. :p
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Thanks Todd,

I'll keep your advice and Drex's advice in mind the next time I hit the flat bench.

Today is my last day in Woburn, Mass, so I hit it hard again at the YMCA after work.

10x3 single-arm lat pulldowns.

Then an indoor sprint brick; 9.5 miles on stationary bike (35min.) and 3.1k on treadmill, 29:07. T2 = 2 minutes, just enough time to clean off the bike and get on the treadmill.

5K started off with a very slow 1st mile, 10:38, as I adjusted from the hard bike ride to running, but finished strong with a 8:15 final mile and sub-8 for the last 1/2 mile. I felt great about that. This was faster than my Rochester 5k time by :38 and I had plenty left in the tank. Actually, one of the reasons I didn't go faster at the end was my shoelace became untied and I was worried that it might get caught in the tread and my flailing body would end up on some youtube video. My heart rate hit a max of 150, which I can sustain for a long time, so I was not cardio-limited. My legs kept me from going faster and farther, which is a nice change from my normal, huffing and puffing run sessions.

I have some new short-term running goals: break 7:30 in a single mile, 25 in a standalone, non-brick 5K and 53 in a 10k.
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Took Friday off. Saturday, did 97 miles. Rode with Flyinfree for much of that. Average pace: 17.0 mph. Rode much of it on the aero bars (that I need to adjust - thanks Todd!) and did not draft at all.
 
great ride! Nice to meet you rfriends. It was really cool to see the one guy get his triple digits.

pics.....


and the PROFILE!


you are a true warrior! those guys look to you as their leader. They follow, and that is responsibility! you are really an athlete in every sense fo the word. I WOULD PICK YOU TO BE ON MY TEAM, within the first round of picks anyhow :cool: sincerely! MUCHO R.E.S.P.E.C.T.
 
Sunday was a travel day, Pittsburgh this week.

Monday: did a sprint brick on the hotel stationary bike and treadmill. Bike: 10 miles in 35 minutes, T1= 0:30, Run: 3.1 miles in 28:44.
 
Today is last day in Pittsburgh. 4.3 mile outside continuous run in 40:23 minutes, 9 something min miles. 540 yards swimming in 10-yard hotel pool.
 
g8r80 said:
Today is last day in Pittsburgh. 4.3 mile outside continuous run in 40:23 minutes, 9 something min miles. 540 yards swimming in 10-yard hotel pool.
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Yuck! A 10 yard pool had to have sucked. Do you get stuck in small pools like that a lot traveling? You can almost just push off the wall and coast to the other side. :)
 
Drex said:
Yuck! A 10 yard pool had to have sucked. Do you get stuck in small pools like that a lot traveling? You can almost just push off the wall and coast to the other side. :)
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Unfortunately, all too often. I went looking for the local YMCA which has an indoor 25yard pool, but the blasted roads were so confusing; one-way roads everywhere, roads torn up, detours everywhere, and one-way roads everywhere that I couldn't find the place.

To compensate for the short length, I only push a little, just enough to get horizontal.

Yesterday was my last day in Pittsburgh, so I didn't get to do anything. So, we'll call it a rest day.

Today, after getting in at 2:00 am, I went to the YMCA's full-size pool (25 yards). With a pull buoy, I was able to go 100 continuous yards and then took a 20-second rest and continued all the way to 1 mile (1800 yards). In retrospect, I didn't even need the 20-sec rest; that was more habit than anything. Heart rate never got elevated. And, I was able to use my preferred bilateral stroke rather than my choppier single-sided breathing pattern. All in all a great swim day for me and a new PB. This distance is longer than I need for my next scheduled tri, the Olympic-length Pumpkinman in October. When I started and even until a few months ago, I had to rest 30 - 60 seconds after swimming as little as 25 yards. I feel much improved since my sprint tri on 6/29.

Later, I hit the weights, but the swmming really took a heavy toll on me and I just didn't feel "peppy".

Bench press: 135x6, 145x6, 155x3x2.
Deadlift: 135x10, 185x10, 225x5x2, 275x3
Shrugs: with 45# weights in each hand
Too fatigued to do anymore and my shoulder and elbow were bothering me. Must be the blasted swimming!

At night, I gutted out 3 miles, but I felt fatigued.

Tomorrow is a hammerfest bike day.
 
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hey,,, with a shorty like that you practice hypoxies.... take a breath, go down, flip turn and glide to a brreath, flip and glide, or whatever!

hahahahaha

you are sooo cool.

it take comittment to get in a 10 yard pool and swim laps. Thats starts with- "I don't care whatanybody else think"

Love ya for that BRO!

FF
 
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