The Fairways of BH Spartan Camp Kick-Off

Great workout and turnout for the Fairways of Blackhawk Spartan Camp yesterday.  With over 20 people at camp, everyone did an amazing job.  We had fitness levels of all ages and abilities, but everyone showed tons of heart.  As the weeks progress, the goal is to get everyone’s time down from day 1 on “The Test”.  Workouts wont get easier, in fact they will get harder, but as workouts get harder, everyone’s fitness level will also get better.  In 30 days, yesterday’s workout should seem much easier than day 1.  Times ranged from the 15 minute mark to about 38 minutes, and we are looking for huge improvements.

The biggest key to making a huge difference will be: 1) Diet and 2) 2-3 days of training, on your own.  In addition, everyday stretching for about 5 minutes will improve blood flow and flexibility which will naturally lead to more effective and productive workouts.

This is the Test..

25 Push ups

15 Inverted Rows

20 Air Squats

20 Step ups

20 Lunges (10 Each Leg)

100 Yard Shuttle

20 Lunges (10 Each Leg)

20 Step ups

20 Air Squats

15 Inverted Rows

25 Push ups

100 Yard Shuttle

25 Push ups

15 Inverted Rows

20 Air Squats

20 Step ups

20 Lunges (10 Each Leg)

**10 Yard Horse between exercise

My 70.3 Journey, mark one goal down.

What a journey!  I guess it started last June at the Pflugerville Tri.. How?  Well, as I was racing I was passed up by one racer who just blew by me, and then another, and they wore the same jersey.  Their jersey had a Moxie Multi-sport name, and I was like Whoa, those dudes are fast!  A few miles into the bike a third racer passed me, and I tried to hang, but had to get smart and backed off. 

I ended up doing the Pville in PR fashion, but first thing on Monday I looked for this Moxie Multi-sport and met my soon to be coach, Blake Uptain.  I started training with Blake and Moxie in July of 2012, and I had a goal in mind and that was too do my first Olympic Distance and then a Half-Ironman followed eventually by a full Ironman.

For 8 months I followed Coach’s training and changed up my diet dramatically.  I began to eat clean, and my workouts were longer but not as intense.  Coach showed me how to rely more on my HR rather than just going all out.  In fact, he had me running at times where I was running a 12 minute mile, keeping my HR at a 115-120, and that was super hard.  I think it was harder for me to keep my HR low and slow than to go all out and have it sky rocket.

After a few months of training, and changing my diet I quckly lost about 10 pounds and really saw some great gains.

Completed my first Olympic Distance challenge in September at Tri-Rock and targeted for 3 hours or less.. Completed it in 2:56 so my first PR was set.  Shortly after, headed to Kerrville for my second Olympic Distance, and did even better, finishing at 2:51.

Lets just say at this point I was hooked.  At this point, my goal was my first half-iron and was targeting the Longhorn at the end of October, but Coach said I could finish but probably not do great so we moved my first half to April, the Galveston 70.3 Ironman.  The training continued and I trained for the Austin 3M Half Marathon and then followed it up with the Austin Livestrong.  At the Austin Livestrong I let it all out and managed at 1:54 which was my PR. 

The training continued during the long winter months, and spent a great deal of time in the Pool, running and of course biking.  Many days were spent on the traininer and my stretching also improved to new highs.

Finally in April the race came and I could just not wait to get this race under my belt.  I was mostly nervous about the swim, and that ended up being the easiest part.  Rocked out at 36 minute 1.5 mile swim (Best Ever), and then jumped on the bike for my 56 miles of fun.  The nutrition was on point, and I maintained the HR that Coach had me shoot for.  I kept my hydration up, and managed to ride at over 20 MPH for the 56 miles.  The wind was a bit tough on the way back, but the course was pretty flat.  Sure helped to train on Parmer where it is windy and Hilly.

Coming off the bike, the day got hot and began the run.  The only mistake I really made at the race was my shoe strings.  I wore my Yankz and had not trained in them, and so one of my feet was a bit tight and my foot fell asleep.  Being that there was no way I was stopping, I kept trucking and stuck to the plan.  I was shooting for a 10 minute mile, and managed a 9:59.  This is much slower than my speed, but wanted to make sure I finished and had a good time.

Overall I finished at 5:40 and beat my targeted time by 20 minutes.

What did I learn during this experience is that I can achieve anything, and with proper training and nutrition, the end result is limitless.

Now off to do my first century ride this weekend, going to be participating in The MS150..

Lots to come in 2013

For now, I have one race under my belt, the 3M.  Altough I did not obtain the result I wanted in time, I was happy with my performance and my race.  I missed my Goal by 11 seconds and know what i did and what I have to do on my next race.
I started the race with the much slower folks in the back and I did not kick until a little too late.  Good news is, nutrition has been good and I felt good.  There are many things to come Livestrong.  This will be a good year for my races, I plan on improving dramatically, and setting many PR's.
2013 will be my first half Ironman and I can not wait.
Today is day one of my 70.3 training.  Today, i will be on the bike for 1:45 minutes and will be working on elevating and bringing down my HR.  Being that is cold, it is all trainer.


Onward.

And the road continues

Training has been coming along nicely and a PR should be an attainable Goal for the 3M half Marathon next Sunday.  Really looking forward to this race, and now it is a matter of mind over matter. 
Diet has been good, and training has been solid.  One of the things I have learned is how to stretch better and make my hips stronger which has opened up my legs and allows me to run faster and be more efficient.  iN addition, doing hill work has helped out tremendously.
Lastly, the lbs that have been coming off has been great, I can really feel a difference as I begin to trade in fat for muscle and have shaved off a good amount of lbs.
I feel so fortunate to have started training with my coach, Blake and Moxie Multisport.  I have learned a lot from Coach, and he has held me accountable for all my training and diet.
2013 is going to be my year to surpass my goals, and do things I have never done before.  April will mark the first 70.3 Ironman, and am really looking forward to it.
Here is to 2013, and to my upcoming goals:
3M Half
Austin Livestrong
Galveston 70.3
MS150
Cap 10K
Pflugerville Triathlon
Austin Triathlon
San Antonio Marathon
Tri Rock
**and a few more races, yet to be determined.

The Road to my next PR..

After my lessons learned at the SA Marathon, I am back to the drawing board, and will continue my previous training.  Yesterday, kicked things off with a stellar Hill workout.  Started the day with a nice 2 mile run, a little faster than marathon pace as my warm-up.  Ran to Abottsbury Hill which is about a 6% incline and a mountain of a hill. 
The workout was to run up the hill as fast as possible within a minute, and when the minute was done, turn back around and jog down.  At the bottom of the hill, I would return (walking) back to the start and go again.  Each round was about 3:15 including my 45 second walk to bring my HR back down.
This drill was performed 10X, yes 10 times.  Not fun, but an amazing workout and my calves were on fired.
After the last hill, I ran up for one minute and 15 seconds, and then walked one light pole (about 50 Meters) to the next and ran the next pole, etc for 3-4 poles.  At the top of the hill (about 1/2 mile) I began to jog again, and the road was pretty flat.  Took me a few minutes to get my legs from under me, but once I did, i felt great. 
Normally I run a 8:45-:9:30 pace, but on my way back I was keeping a stead 8-8:25 pace.   Feeling good and confident I finished off my last run. 
Total workout was 1:15 minutes and covered 7 miles.  Burnt 1164 calories and my average HR was 156, with a Hight of 194. 
Today is a 3000 yard swim and some CrossFit.. Lets see what happens before the Turkey Day.

Onward.

San Antonio Rock N Roll, Live and Learn

As an athlete you are taught not to do anything race day you have not done in training.  lesson Learned and a perfect example.  for weeks I had trained for my SA Rock N Roll half marathon, and was hoping to PR.  Everything was set and ready to complete my third PR in as many events.
Race day came, and unlike most practices I decided to take an energy drink (All natural) that i had never taken before a race.  In addition, in all my runs, I had eliminated my need for GU as I had not been drinking coffee but Green Tea instead.
Yep, first mistake...
As we took off for the first mile, I felt a stitch, right away.. Fought through the stitch and just dealt with it.  Was feeling really good, and times were a little better than the plan.  Mile 2, 3, 4.... came and went and was feeling strong.  Hills were fine, and was cruising.  Began to pick up speed every mile-just like the plan.
Then, boom....... Mile 10 came and began to have an upset stomach, but never like anything I had experienced.  my tummy felt as if I had to vomit, and every step I took got harder and harder.  Eventually at about 10 1/2 i could not take it anymore and I decided to walk.  This is when the wheels came off.  I felt as if i had hit a wall altough my legs and mind were fine.  The pain was bad, but I fought through it due to proper training.
I ended up finishing the race, but sure did add time to my finish.  Went from a pace to a killing of my last PR to still a PR, but not what I wanted.
Lessons we learn, and at the 3M, I plan on following the plan 100%.... Here is to my next PR.

Onward.

My Next Challenges

So much has happened since my last post.. I had succesfully completed my Nutrition program with TKO, and continued working out.
Now, I have challenged myself with doing my Triathlons, and watching my nutrition, yet again.  I have started using My Fit Foods as my meals, and have now been doing the program for 5 days. 
The first day I dropped 1.5lbs and have maintained since.. Will see what happens after a month, but I am feeling a little better and think I am losing some BF.  Not too concerned with the scale, but really am concerned with losing BF.
In additoin, I am training for my first Half Ironman next year, possibly in the April time frame.  For now, have a race on Nov 11, 2012 (SA Rock N Roll Marathon).  Training is going good, but need to log some miles as I have not put in many miles yet.  The most I have run is 7, so need to pep it up a little.
My goal this year will be a half marathon time of 1:58 or less.  Year to date, I have surpassed my last two goals which were the Austin Tri Rock, and then shattered my goal at the Kerville Tri.  Hard work, diet and my coach Blake from Moxie Multi Sport have really helped.
Really looking forward to what 2013 brings, hoping to break some more PR's, so far, my last three races have all been PR's.

Onward.