Wednesday, April 29, 2015

Wednesday - April 29

Road Run
 - 3 miles
 - time: 23:49

Nice to be back to just under 8 min/mile pace for 3 miles.  Eventually I will look to find a 4 mile course.  Bodyweight was at 226# Sunday morning, getting down to 220# will also help the endurance performance, but not willing to change the diet as my weekly mileage/volume continues to increase.


Tuesday, April 28, 2015

Tuesday - April 28

Erg - drag factor #4
 - 5 minutes
 - 1415m
 - 1:46.0 ave500m

Dynamic Warm-up

Jump Rope - 2 minutes
 - double under practice

12" Hurdle Jumps x 6
 - str/ lat/str. x 6 each

15 minutes (EDT) - 8 sets of each
 - Ring Pullup x 5
 - Ring Dips x 5
 - Decline Situp @ #3 x 8

Hanging windshield wipers
 x 2, 2, 2 (r/l)

Brothers

I don’t know who started it, but naturally, ‘he did it first’ is likely both of our answers.  I am encouraged to keep pedaling my bike through the Mohican State Forest training for a 100-mile mountain bike race by the thought of my brother Michael.  Specifically how he looked during the marathon leg of the 2013 Louisville, KY Ironman triathlon.  He was miserable, hurting and looked like shit, BUT he was moving.  I told him he looked great, had plenty of time and to focus on getting some nutrients consumed while he walked a bit before starting a run again.  Of course, all of this was a lie, but that is what brothers are for. 

What followed was amazing; he went from on the verge of collapse into a second half run of inspired determination to meet his goal.  He crossed the finish line at 10:35pm, August 25, 2013; 140.6 miles and 15 hours after beginning.  Still the greatest feat I’ve personally witnessed.

These are my thoughts that keep me pedaling, walking and moving forward on this training ride and will sustain me again during the 100-mile race.  It also gets me thinking, what drives two brothers to ‘enjoy’ suffering like this?  Michael is again training for an Ironman triathlon August 2, 2015 in Boulder, CO.  This is my third 100-mile mountain bike race; my last was ten years ago on a full-suspension bike with 27 gears.  This year I will be on my ridged single-speed, because I ‘wanted’ a greater challenge.  Why? 


I've heard ‘Misery loves company’ and I believe we embark on these challenges together in an endless brotherly game of look what I can do.  I hope one day to combine these talents in an adventure to be shared together on the same day/location.  Until then, we will suffer and inspire each other from a distance.

Monday, April 27, 2015

Monday - April 27

Double KB Clean+ Jerk @ 24kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

15 Minutes (EDT) - 6 sets of each
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Truck Knee Tucks to outside arms (r/l)
 x 5, 5, 5, 5

Floor ab circuit
 - 6 positions of 30 each

Weekend

Saturday

 - climbed at Logtown with Taylor.  Lead 8-9 sport routes.  Felt great to be outside again.


Sunday

- climbed Logtown again with the rest of the crew.  Kyle did her first trad lead, the 5.4 Classic Corner.  She was super smooth and did great.

Friday - April 24

Mountain Bike
 - Mohican State Park
 - 24 miles
 - 3 hours 15 minutes
 - 7.3 mph average

This was my first time ever doing the full 24 mile loop here.  Had some cramping in my quads on the second half.  I'm looking into some electrolyte replacement drinks.  Water only goes so far on the longer rides.

Friday, April 24, 2015

Thursday - April 23

Mountain Biked with Kilo
 - Vultures Knob
 - 5.15 miles
 - 6.36 mph average

It was cold.  Only 40 degrees at the start and my fingers never really got warm.  We pulled off the course after 5 miles, didn't want to over run Kilo nor myself as I plan to ride the Mohican (24 miles) trail Friday after work myself.

Wednesday, April 22, 2015

Wednesday - April 22

Road Run
 - 2.95 miles
 - time 24:24

Not bad for the first time on the road this spring.  Temperature was 45 degrees and windy.

Tuesday, April 21, 2015

Tuesday - April 21

Erg - drag factor #4
 - 5 minutes
 - 1396m
 - 1:47.4 ave500m

Dynamic Warm-up

Jump Rope - 2 minutes
 - double under practice

Agility Ladder

15 minutes (EDT) - 8 sets of each
 - Ring Pullup x 5
 - Ring Dips x 5
 - Decline Situp @ #3 x 8

Monday, April 20, 2015

Monday - April 20

Needing to get back to some sort of weight training.

Double KB Clean+ Jerk @ 24kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

Truck Knee Tucks to outside arms (r/l)
 x 5, 5, 5, 5

Later in afternoon......

15 Minutes (EDT) - 7 sets of RR, 6 sets of step-up and toes to bar
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Floor ab circuit
 - 6 positions of 30 each

The more I climb and bike, the more I see the importance of strong/enduring ab muscles in a multitude of directions.  Heavy lifting required a strong structural core, these other activities require an enduring/movement quality core.