Performance -Not Enough!
- Thread starter flyinfree
- Start date
S
sparrow
Guest
S
sparrow
Guest
Seriously...and even then .... he he
Um...and check your calendar, its AUGUST 2 and you'd better register very soon!
AUGUST 2nd!!! wow! 
that's gunna put me with less than 60 days between a 70.3 and a 140.6. IRONMAN!! yeah baby!
tonight
Ride: 5.7 mountian bike
Bench: 6 X 5 heaviest at 215. Also max PB at 245- 1 rep.
stretched lats between
Bent over Rows with big long bar 135 3 X 8
Spin Class 45 min (sissy speed intervals)
Power Cleans 5 X 3 heaviest at 185
Clean and Jerk 3 X 3 heaviest at 145
stretched chest in between (Georgen, it was tight after the benching and spinning)
bend over single arm rows 3 X 12 all with 45's
steamed and stretched
ride 5.7 home
It felt so good to be soooo strong. I don;t think i have taken 7 consecutive days off since I got here. I doubt i have even taken 4 in a row.
Tonight Etsuardo cam up to me and told me how much he thought of my 1/2 marathon time. He really laid some praise on me heavy. It felt soo good to hear it from him like that. Ironmen are so ego ridden, but man does that boy show some heart at just the right time.
Physival Fitness RULES! Athletes RULE! If you sweat daily- we be hooked up!
that's gunna put me with less than 60 days between a 70.3 and a 140.6. IRONMAN!! yeah baby!tonight
Ride: 5.7 mountian bike
Bench: 6 X 5 heaviest at 215. Also max PB at 245- 1 rep.
stretched lats between
Bent over Rows with big long bar 135 3 X 8
Spin Class 45 min (sissy speed intervals)
Power Cleans 5 X 3 heaviest at 185
Clean and Jerk 3 X 3 heaviest at 145
stretched chest in between (Georgen, it was tight after the benching and spinning)
bend over single arm rows 3 X 12 all with 45's
steamed and stretched
ride 5.7 home
It felt so good to be soooo strong. I don;t think i have taken 7 consecutive days off since I got here. I doubt i have even taken 4 in a row.
Tonight Etsuardo cam up to me and told me how much he thought of my 1/2 marathon time. He really laid some praise on me heavy. It felt soo good to hear it from him like that. Ironmen are so ego ridden, but man does that boy show some heart at just the right time.
Physival Fitness RULES! Athletes RULE! If you sweat daily- we be hooked up!
Hey FF I'm hoping you can give me some advice...
I've been doing a pretty good amount of running outside lately, and i'm sure i have decent cardio endurance. The only problem is that when i am running long distances, my calves give out before my endurance. Especially when im going up hills or through dirt/rocks.
my calves start burning very intensely and i'm forced to stop even though i am able to go longer.
any advice on how to strengthen my calve endurance?
I've been doing a pretty good amount of running outside lately, and i'm sure i have decent cardio endurance. The only problem is that when i am running long distances, my calves give out before my endurance. Especially when im going up hills or through dirt/rocks.
my calves start burning very intensely and i'm forced to stop even though i am able to go longer.
any advice on how to strengthen my calve endurance?
that is hydration/electrolite issues. Drink a gallon of water a day, and eat two servings of pickles. i will go look at your journal more regular. Start weighing yourself in and out of your run, and lets see how much water weight you are losing.
the bottom line is this:
H20, Potassium, Sodium, Chloride, and more running.
the bottom line is this:
H20, Potassium, Sodium, Chloride, and more running.
Hmm, i weighed myself after the run and i was down about 2lbs.
Had no clue it had to do with my hydration, thought my calves just SUCKED.
I already get enough Sodium, more water ain't a problem, potassium might be one though.
S
sparrow
Guest
AUGUST 2nd!!! wow!
tonight
Ride: 5.7 mountian bike
Bench: 6 X 5 heaviest at 215. Also max PB at 245- 1 rep.
stretched lats between
Bent over Rows with big long bar 135 3 X 8
Spin Class 45 min (sissy speed intervals)
Power Cleans 5 X 3 heaviest at 185
Clean and Jerk 3 X 3 heaviest at 145
stretched chest in between (Georgen, it was tight after the benching and spinning)
bend over single arm rows 3 X 12 all with 45's
steamed and stretched
ride 5.7 home
It felt so good to be soooo strong. I don;t think i have taken 7 consecutive days off since I got here. I doubt i have even taken 4 in a row.
Tonight Etsuardo cam up to me and told me how much he thought of my 1/2 marathon time. He really laid some praise on me heavy. It felt soo good to hear it from him like that. Ironmen are so ego ridden, but man does that boy show some heart at just the right time.
Physival Fitness RULES! Athletes RULE! If you sweat daily- we be hooked up!
Ironmen are ego-ridden?
no wayyyyyy Well...looks like you'll have just enough time to taper from your 70.3 to your 140.6! haha
R-E-G-I-S-R-A-T-I-O-N my friend.
S
sparrow
Guest
It also might be a flexibility issue with your ankles. The more I've concentrated on my ankle flexibility the less sore my calves and shins have been
Mind if I wave up at you from my lowly fitness cloud?
great workout last night
Ran: 5.7
incline bench 3X8 with 155
Spin Class: 60 min IronClass
Weights
bend over and moans with long straight bar (135) 3X10
single arm rows with 60's 3X8
hammer pulls declined 3 X 10
pullups 2 X 12 - getting stronger 1 X 8 = with lat stretching in between
shrugs with dumbells 60's 2 X 10
shrugs with log bar and 185 2 X 8 - (my caluses tore on one hand :bncry:
tricept press up with 35 dumbells 2 X 8
tricetp press downs 2X 12
Got a ride home.
Felt good to get 2 hours of cardio and a solid hour of weights-- drained it!! nice
Sweat Daily!
FF
Ran: 5.7
incline bench 3X8 with 155
Spin Class: 60 min IronClass
Weights
bend over and moans with long straight bar (135) 3X10
single arm rows with 60's 3X8
hammer pulls declined 3 X 10
pullups 2 X 12
- getting stronger 1 X 8 = with lat stretching in betweenshrugs with dumbells 60's 2 X 10
shrugs with log bar and 185 2 X 8 - (my caluses tore on one hand :bncry:
tricept press up with 35 dumbells 2 X 8
tricetp press downs 2X 12
Got a ride home.
Felt good to get 2 hours of cardio and a solid hour of weights-- drained it!! nice
Sweat Daily!
FF
It looks like I EAT ALOT! Otherwise I evaporate. I have also found that when I try to track my calories I eat less. My goal is to eat as clean as possible and stay over 180. Until I am done with Ironman I am letting the spirit lead me in diet. And the spirit calls for dark chocolate quite a bit. hehehe
I eat a ton of whole wheat pita, peanut butter, eggs, fish by the pounds (salmon, white fish, snapper, and sword) and these lovely lil oat bars I make and call "chillens."
p.s. I did the shrugs because of noticing myself holding my shoulders up on the run to the gym, so the purpose of the shrugs is to weart out my trap so it will relax for the swim and run home.
The ab wheel work is just satisfying my personal bend toward tortue.
You do realize WHAT I am training for? At best it is a 15 hour event- that is 900+ minutes of sustained heart rate.
Ironman is HUGE! These lil workouts of 180-240 min are nothing-TRULY
I eat a ton of whole wheat pita, peanut butter, eggs, fish by the pounds (salmon, white fish, snapper, and sword) and these lovely lil oat bars I make and call "chillens."
p.s. I did the shrugs because of noticing myself holding my shoulders up on the run to the gym, so the purpose of the shrugs is to weart out my trap so it will relax for the swim and run home.
The ab wheel work is just satisfying my personal bend toward tortue.
You do realize WHAT I am training for? At best it is a 15 hour event- that is 900+ minutes of sustained heart rate.
Ironman is HUGE! These lil workouts of 180-240 min are nothing-TRULY
Yeah yeah...yawn...
It looks like I EAT ALOT! Otherwise I evaporate. I have also found that when I try to track my calories I eat less. My goal is to eat as clean as possible and stay over 180. Until I am done with Ironman I am letting the spirit lead me in diet. And the spirit calls for dark chocolate quite a bit. hehehe
I eat a ton of whole wheat pita, peanut butter, eggs, fish by the pounds (salmon, white fish, snapper, and sword) and these lovely lil oat bars I make and call "chillens."
p.s. I did the shrugs because of noticing myself holding my shoulders up on the run to the gym, so the purpose of the shrugs is to weart out my trap so it will relax for the swim and run home.
The ab wheel work is just satisfying my personal bend toward tortue.
You do realize WHAT I am training for? At best it is a 15 hour event- that is 900+ minutes of sustained heart rate.
Ironman is HUGE! These lil workouts of 180-240 min are nothing-TRULY
That's my goal too, but after this brief illness I'm already pushing it. I have to bump up my calories (ugh)
It looks like I EAT ALOT! Otherwise I evaporate. I have also found that when I try to track my calories I eat less. My goal is to eat as clean as possible and stay over 180. Until I am done with Ironman I am letting the spirit lead me in diet. And the spirit calls for dark chocolate quite a bit. hehehe
I eat a ton of whole wheat pita, peanut butter, eggs, fish by the pounds (salmon, white fish, snapper, and sword) and these lovely lil oat bars I make and call "chillens."
p.s. I did the shrugs because of noticing myself holding my shoulders up on the run to the gym, so the purpose of the shrugs is to weart out my trap so it will relax for the swim and run home.
The ab wheel work is just satisfying my personal bend toward tortue.
You do realize WHAT I am training for? At best it is a 15 hour event- that is 900+ minutes of sustained heart rate.
Ironman is HUGE! These lil workouts of 180-240 min are nothing-TRULY
So would you say that you eat close to 4000 cals?
Last night:
Ran 2 miles to track.
1 mile on track 8:12 mm
Speed Drills- spped lap, then cool lap (440's)
1:14, 1:23, 1:28, 1:26, 1:18, 1:20
2 miles home
total of 8 miles.
(3 miles of speed drills) lung burners, cool wet air. When the summer comes I hope to see sub 1 minute 440's- don;t know if that is possible at 180+, but we will see.
Rest day. Bike race tomorrow.
Sweat Daily!
FF
Ran 2 miles to track.
1 mile on track 8:12 mm
Speed Drills- spped lap, then cool lap (440's)
1:14, 1:23, 1:28, 1:26, 1:18, 1:20
2 miles home
total of 8 miles.
(3 miles of speed drills) lung burners, cool wet air. When the summer comes I hope to see sub 1 minute 440's- don;t know if that is possible at 180+, but we will see.
Rest day. Bike race tomorrow.
Sweat Daily!
FF