And it continues..

Counting the days until TRI time and the workouts have really picked up. My body is feeling it and I am in need of a rest day, but not just yet. I am taking probably Sunday off and then will go strong for 2 days, easy one and then rest until the TRI.
Today is weight day, and I continue with my weights, but will be adding a 3 mile jog to the mix, which should be a lot of fun. Following my weight workout and run, I am heading to the pool for a swim and hopefully if the weather holds up today, a bike ride at night.
Tomorrow thursday I am hoping to get out and ride, swim and run depending on the weather. This Saturday is my simulation Tri, and next Wed which will be my last hard workout before taking a few days off to rest and recover.
My body feels good, however I feel run over and bruised, but this is the time when I need to fine tune my conditioning. I have also been eating a huge amount of food to make sure I have plenty in the tank.

Less than two weeks out, am I ready?

So far so good on the TRI Training, less than two weeks to go and I feel pretty ready, but not 100%. I could use some more running as I have not been running much, and instead have been concentrating on riding and swimming. I hope that all the running in the past will help me once I get off the bike and start running.
This week has been pretty intense and I will be spent after this week, but the good thing is that next week is taper off week and i will only be doing one of the disciplines per day so that will take a lot of stress and effort away.
This morning, went on the trail and rode it in a good time with my training buddy. Meant to swim prior but did not get a chance so tonight I will be swimming roughly 800meters indoor. tomorrow, I have weights in the AM along with a 2-3 mile run (Indoor), and in the PM will ride and possibly swim again outside.
I plan on taking a break probably on Sunday but will make sure that i stretch a lot. I also am planning on doing some YOGA either hot or standard Hatha. Got very important training and days ahead of me before I taper off.
Onward.

The Ride Continues

What a weekend of training, it was a well needed weekend that allowed me to get in some serious training. This past weekend I was able to concentrate on my weaker points, biking and swimming. Swimming is somethign that you tend to lose really quickly along with everything else. Two weeks ago, i was gased after 200M, and now I am back up to 800M swims. last year before the Tri I was getting up to 1200M at a good pace. Since I had not swam much, I really felt the pain of not swimming.
The biking I have been impressed with, my endurance, strenght and speed has gradually increased. I am knocking out hills a lot easier than last year. Hopefully I can get some good runs in this week.
This week I also begin a new weight routine for the next month. I am planning on getting out for a ride 2-3X per week with at least one long ride per week. Swimming will continue at 4-5 days per week. Most workouts are around 400-600M, with one long swim per week, probably going to be Fridays. The running I plan on running 3-4X per week and having speed work in between, 4-10 400X runs.
The weights, a key part of my training will continue to 3X per week.
Today, I have decided to take the day off, my body is aching and I have to listen to my body before I see a decrease in performance. So, today the keyword is REST REST REST!!!
Onward.

Congratulations Spartans/ettes

I wanted to congratulate you all once again on your remarkable accomplishments over the last month. Every single one of you smashed your previous times and have greatly improved your conditioning. Keep up the good work and continue working hard at whatever your goals may be. Your goals may be gaining weight, losing weight, running a 5K, marathon or half, and so whatever it may be, keep at it. As you can see based on your times yesterday, all you have to do is practice and believe in yourself.
I would also encourage you to join Laura and Donnie on Mondays and Wednesdays as they will continue working out. Maybe after Momma feels better we can pick it up again. For those of you who may want to workout more often, you can always reach out to Justin Gerrard, who came out Day one of the workout-a-ton as he has a 3X per week camp he runs. If you are at Gold’s Gym anytime around 7:00 AM, you can always join me for some weight or cardio training, always glad to have someone to workout with.
Lastly, thank you so much for the card and the awesome gift card. I will put the GC to use and buy some more gear for our next camp, and pick up some Tri equipment. More than anything, your words meant so much to me.. I am glad I was able to make a small difference in your fitness.

The Final Workout

Today is the final workout of the season and we will be doing our last test. I expect a lot of times to have decreased from the first test. For those folks who were not at the first test, I will pair you up with people at your fitness level, their previous times and your final time today. I believe Mr Donnie Phelps will continue driving the bootcamps so for those of you who want to stay active, you can reach out to Donnie.
At my end, I am 3 weeks out from my Triathalon and I am going to be hitting the pavement really hard the next few weeks and will be working heavily on my cycling and swimming. My weight conditioning begins and most of the weight workouts I am doing consist of heavy weights and cardio.
i will be posting my workouts as frequently as possible, so again feel free to use the workouts and tailor them to your needs.
Onward

Less than one month away, training underway.

My second Triathalon is less than one month away and for the next three weeks, my workouts are going to get pretty intense. I sit here at 5:30 Am on a Saturday, preparing my workout routine so that i can get my workout in, and spend time with my family.
Today's workout starts with 30 minutes of stretching followed by a 3 mile run outside. Once I am done with myrun, I will be making one of my world famous smoothies.. I plan on riding shortly after for about 20 miles. This should take me an hour and a half which is the time it will take me to complete my Tri.
The workouts I will be doing may not be all the Tri disciplines, but what I am going to concentrate on is making sure I am working out for the same or more time the Tri is going to take me to complete.
Hopefully, if there is time after my ride, I will be going to the local HS and will be doing Tire Flips along with Tire Jumps. Tire Flips consist of picking up and flipping a 150Lb tire up a hill. Then, after you flip the tire, you jump over and into the tire and out of the tire and then jog back around.
After flipping tires, I will be then jumping on to the tire which is about 36 inches high. To perform this, you jump as high as you can and lift your legs so that you can add height to your jump.
This should make for a nice morning workout... Possibly, later today, I would love to get in some pool time.. Tomorrow, I wil follow up today's workout with pool and biking.
Onward.

Nothing but Heart!

First of all I want to express how proud of you I am.. I really did not think the workout would be as tough as it may have been for you. I knew it would be longer, but did not think it would be as challenging for you. With that said, I really saw a side of each and everyone of you I had not seen before. I saw tons of heart from you all. I was incredibly impressed.
As you know, next week we are bringing Camp to a close, and will have a final test next week. However, I would like to assign you all one homework assignment between now and Monday. I would like for you to do something you have normally done in the past and enjoy like running, biking, swimming etc. If you are a runner, please go out and run one mile and time yourself. I want you to see how much you have improved. I guarantee you that you will run your first PR (Personal Record)..
For those of you who missed the TEST on May 3rd, I am going to find a way to either pull past tests, or give you a time based on your abilities.
Please try and take a day off on Tuesday of next week or do a very easy workout, stretch, swim, etc.. Please do not go crazy working out on Tuesday. I want you all to be 100% so you can really see your improvement in the short 3 weeks of our workouts. Get as much stretching as you can, and on Monday I promise promise the workout will not be very tough or long. We will do a bit more stretching, light jogging and basic drills.
Again, you all Rock and cant wait to see some times get smashed next week.

**ON a final note, I start my TRI training (Hardcore) on Monday and will be updating my Blog with workouts, so feel free to use them once we are done and tailor them to your abilities and effort level.