Swim/Run Tri Training

Final few days of R&R before training begins again. Today I am beginning to work on two events for the Tri, Swimming and Running. I begun todays workout with a quick but comfortable 5K jog at a 9 minute pace. After my run I felt great, and so I went ahead and rested for about an hour and then hit the pool. I swam a total of 1000 meters at a faster than normal pace. I broke down the swimming in intervals of 250 Meters at a time. After each 250M's I rested for about 1 minute. Overall a good workout and tomorrow is Hot yoga again.
Today's workout:
5K Run 29 minutes
1000 Meter Swim 18 minutes

**Immediately after my swim I drank a Recovery Drink. It is important during this training that I recover quickly and efficiently. I am using Accelerade Recovery drink, it is a 4:1 carb to protein Ratio. Next week when the training starts again, I may drink it before and after my workout. During my longer workouts I will be drinking pre, during and Post workouts.

Last Day of Rest Week

This week has come to an end quickly and I had been laying off the weights allowing my body to rest. today's workout was a simple and easy one.

Swim-1/2 Mile (800 Meters)
Jump Rope 5X2 Minutes with 30 second rest in between
5X10 pull ups with 25 push ups
Ab Wheel
Stretch

On Saturday I will be going for a stroll at Town lake an easy 5 mile run. Sunday will be Hot yoga day and on Monday the action starts again. Back on the TNT weight program in the AM and Bootcamp Monday night.

The Spartan 300 Challenge

The results are in for our Spartan 300 challenge and we have a new Top Spartan. Laura Guzman blew away the competition with a time of 19:11 edging out LaVance and the defending Champion Robert Ndegwa. Congrats to Laura, our lone Female Spartan.

Congrats, Female Spartan Laura G.

28-Jan
The 300
Quarter Mile
Total
Robert Ndegwa
13:41
06:21
20:02
LaVance R
14:44
05:02
19:46
Donnie Phelps
15:07
06:27
21:34
Gilbert Booker
15:21
06:17
21:38
Mark N.
15:52
04:49
20:41
Davis Phillips
13:52
DNF
Tim Randle
14:54
06:24
21:18
Valdrew
22:07
08:06
30:13
Joe Ribaudo
22:35
08:49
31:24
Andre Patterson
14:43
06:45
21:28
Laura Guzman
13:43
05:28
19:11





For those of you who I did not get measurements for, please send them to me so I can keep track of your measurements and everyone please send me your weight as I did not get this info yesterday

The Final 3M Half Marathon

The long Journey started and finished 2 hours later. The 3M Half, January 25th 2009

The day finally came and went, with the end of the 3M comes the training for the ATT full marathon and a couple of Tri's.

Thanks to my wonderful workout buddies, Kinan and Heather for running with me all those cold days.

Back at Camp 2009

Back at camp today, we had a good turnout and everyone did very well. Tomorrow I am going to be posting the results of our first Spartan 300 Challenge. Lets see how everyone did, and I will also base the numbers on last seasons numbers.

I would like to welcome our new Spartans Joe and Val. Great job today, guys. I promise in two months it will be a lot easier for you. I would also like to praise Davis for a great job today, he has come a long way since day one when he started late last year. Davis, you look great and did great today. In addition, Tre was a stud on the pull ups, and Ndegwa was once again the overall leader after the physical challenge. Laura, our lone female Spartan did a terrific job as well, and take away the pull ups and she is killing all the boys. Great job, Laura.

The usual contenders were Donnie, LV, Timmy staying at the top of the pack. Lastly, welcome Back Mark, good having you again. Mark really rocked the running part, great job at the end and way to push yourself.

Stay tuned for the final 300 results, and also I will be emailing you your measurements and will keep them filed for next time. See you on Monday!!

Tri Training Continues

3/4 mile swim at lunch. After Bootcamp I will be doing pull ups, push ups and Jump rope along with the Ab Wheel.

Camp is back

Classes are on for today, we will be meeting at 5:30 at Murchison Elementary. Please arrive up to 15 minutes early as we will be doing measurements. If you took your measurements already, please bring them so I can register them. Once we do measurements we will have a quick 5 minute seminar on the program we will follow and then we will have our first session.

Look forward to seeing you all, and any new folks who will be joining us.

New Info Added

At the bottom of this blog you will find links to useful sites for Diets, workouts, etc. I will be adding useful info you can use.

Treadmill Training (Indoor Workout

Adding a workout to the Pm festivities:
On treadmill set incline to 7% and Speed at 5.0Mph. Jog lightly for one minute, and then either set up a treadmill next to yours or slow the pace down. Rest for one minute, and then set incline at 6% with 6MPH, jog for one minute. Rest 1 minute, repeat at 5% incline and 7MPH, rest one minute. 4%incline and 8MPH (One minute) and rest for one minute.. You will do this until you get to 0% and 12MPH. From 2% to 0% incline only go 30-45 seconds, depending on how much you can take.
As you progress, and I post additional work, you will be adding more time, higher inclines, and push ups. This workout can be used when you are not at camp, or we get rained out.`

Treadmill

Jan 26-1st Day of Tri Training

Today is an easy day, I am still trying to recover from my half. Today's workout will include:

Sauna and stretch
1/2 mile swim
Stretch

PM-Pull ups, and ab roller. Will do 5X20 pull ups, and 3X30 Ab Wheel.
**Yoga in the PM.

Jan 26-1st Day of Spartan Camp

Camp today was cancelled due to weather. We plan on resuming camp on Wednesday Jan 28, but may need to postpone again due to cold weather.
If we are able to get camp going we are going to be doing measurments and then "The 300" so I can gauge everyones time and ability.
On my own, I am going to start training for the Pflugerville Tri on June 21, 2009 and shortly after will be training for my first marathon, the San Antonio AT&T Rock N' Roll marathon.

Jan 25, 2009

The day has finally arrived, and it was 3M Time. Got to the 3M run around 6:15 and started to warmp up. Race started a little after 7, and I was stoked. Started the run pretty slow about a 11 minute pace and gradually picked up the pace. Unfortunately for me, I feel behind my targeted pace and was about 4 minutes behind the pace I was shooting for.
I ran with my team, Kinan and Heather, but on mile 7 or so we got seperated. I was able to pick up my pace, but ended up a few seconds slower than last year. I finished in 2:09:13 versus 2:08 last year. I did have to stop a few times, so it was ok.
Next year, I am going to shoot for 1:55.

2008 Spartans

These are the 2008 Spartans, unfortunately we were not able to take pictures of everyone. This year we are going to take before and after pics of all the Spartans. In addition to keeping everyones physical progress, we are going to do measurements and weights which we have not done previously.
C:\Documents and Settings\All Users\Documents\My Pictures\Kodak Pictures\2008-10-08

Saturday Jan 24-Pre Race Day.

Today is going to be a relaxing day, I am going to get as much rest as I can for my big day tomorrow. Tomorrow is my Half Marathon and I am as ready as I am going to be. I hope to finish the run in 2:05 or less. Tonight is going to be carb nite in preparation for tomorrow.
This years training went pretty smooth, I had some great training partners and that helped me push myself more than last year. The best thing about this year is that my IT band has not been an issue as it was last year. I think yoga had a lot to do with this, and all the stretching I have done. My P90X training helped a lot since it has the best yoga I have done up to this day, and also the stretching videos have been great. In addition, I added lightweight squats to my routine and that helped tremendously.

On Monday, we begin the Spartan bootcamp again, and I will be posting workouts prior to the the days workout and after. I hope that this session will help others get motivated and start working out religiously.