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.`
Tuesday, January 27, 2009
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.
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.
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.
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.
Saturday, January 24, 2009
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
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.
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.
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