I woke up with a locked back, but would not appreciate until later how bad a day it would become.
Another 6 am Bikram Yoga session. I could not get my back loosened up, so I took it easy during most of the class. Finally, the last position set free my pain. Of course, that meant I just spent 1:25 trying to loosen my back and the last five minutes cured my ailment.
It was time for a massage; enters the Trigger Point massage tools. The ball hammered out my back for about ten minutes. I was able to bend over without any problems, so I finished massaging my other muscles.
I ran the worst race and was absolutely disgusted afterwards. It was a 5K that started at 7:30 pm in downtown Houston. Of course, it was the hottest day of the year in Houston at 91 degrees. I followed the lead pack for the first half mile, when I realized we were running a 5:35 pace. I immediately pulled off the accelerator, but it was too late. At the turn, I was still running strong with at a 6:10 pace.
Then came the first stitch! I usually do not get mad while racing, but this was the second race in a row. I fought it for 30 seconds, and then started to walk. It immediately went away, so I started running again. Then, the second stitch came about. You can't race if you can't run! I walked for 30 seconds and sprinted it home.
I really needed this marker test, because I just started The Kenyan Way speed workouts and can't run another 5K until the end of May. The morale, somedays you can push it and others must be strategically turned into training sessions!
Friday, May 9, 2008
Thursday, May 8, 2008
Day Ten
It was back to the the Bayou with The Kenyan Way for a progressive run. I arrived early, so I had a 2 mile warm-up. Followed by a few drills, and then began the progressive run. It was 25 minutes around a loop that was close to .5 miles. Each lap is faster than the first. I could tell Monday's workout was taking affect, as I attacked every hill and enjoyed the down hills.
I began in the front of the pack. There were 15 that lead the way, but only 8 that remained after the first loop. Once my fourth lap began, I noticed that four were pulling away. More power to them, because I was doing just fine at my own speed. Finished my sixth and final lap in a sprint that felt like redemption for not sprinting CB&I.
How can you have a Core Fit Month without massages? I decided to purchase Trigger Point products and give them a test drive. This was my second date with the masseuse. My muscles immediately felt better, although my quads need a couple more weeks worth of love.
I hit the physio ball for 15 minutes of crunches, which was followed with a 10 minute ab class during lunch. I immediately felt the ab classes affects, but not sure if it was worth the hastle for only 10 minutes of exercise.
I began in the front of the pack. There were 15 that lead the way, but only 8 that remained after the first loop. Once my fourth lap began, I noticed that four were pulling away. More power to them, because I was doing just fine at my own speed. Finished my sixth and final lap in a sprint that felt like redemption for not sprinting CB&I.
How can you have a Core Fit Month without massages? I decided to purchase Trigger Point products and give them a test drive. This was my second date with the masseuse. My muscles immediately felt better, although my quads need a couple more weeks worth of love.
I hit the physio ball for 15 minutes of crunches, which was followed with a 10 minute ab class during lunch. I immediately felt the ab classes affects, but not sure if it was worth the hastle for only 10 minutes of exercise.
Wednesday, May 7, 2008
Day Eight and Nine
Day Eight
I finally inflated my physio ball. My core immediately began screaming. I felt stronger after only a 40 minute workout.
I joined The Kenyan Way's Beat The Heat program. It is a 12 week program that meets every Monday and Wednesday morning from 6 to 7 am. Mondays consist of hill workouts. Wednesdays consist of: combination of relays, tempo runs, whistles, intervals, and time trials. Both days are topped off with a bit of core work.
My first hill workout was difficult. It reminded me of the Austin Half Marathon, in which I was out of breath after the first hill at mile 2. I can't wait to attack Austin's hills over Memorial Day weekend.
After work, I hit the trainer for a 30 minute interval workout. I spinned for 5 minutes and then worked up my zones at 2 minute intervals. Finally, I spinned it out for the last 5 minutes. This workout was important because my Adamo is KILLING ME!
Day Nine
It was back to Bikram Yoga for a powerful one and half hour session. I took it easy during my stretches, in which to ensure I would not have any additional bruises. This was my best class thus far and I can't wait until my Thursday morning session.
I hit the pool for a nice relaxing 800 yards. This swim was to reinforce my successful race day performance and Twin Lakes loops. I wanted to work on gliding and feeling my body balance in the water without my wetsuit.
Body Fat Report: I was tested again with the handheld machine, and have 5.9% body fat. That is absolutely amazing that I have lost nearly 4% in only nine days. What a piece of crap; back to the calibrator. The meat head saw the numbers and just looked at me. He actually asked if I would classify myself as athletic. I told him I just got off a two month steroid cycle and he should have seen me before!
I headed to the Picnic Loop for my 20 mile cog ride. There was kind of a breeze that day, but overall it was a great ride. I punched out my 20 mph pace while keeping an average of 90 rpm. Then an easy 1.5 mile run at a 10 minute pace. I convinced my Teammate Erich to join me, so we were able to talk during the run. It was fun actually being able to talk with someone on the run.
I finally inflated my physio ball. My core immediately began screaming. I felt stronger after only a 40 minute workout.
I joined The Kenyan Way's Beat The Heat program. It is a 12 week program that meets every Monday and Wednesday morning from 6 to 7 am. Mondays consist of hill workouts. Wednesdays consist of: combination of relays, tempo runs, whistles, intervals, and time trials. Both days are topped off with a bit of core work.
My first hill workout was difficult. It reminded me of the Austin Half Marathon, in which I was out of breath after the first hill at mile 2. I can't wait to attack Austin's hills over Memorial Day weekend.
After work, I hit the trainer for a 30 minute interval workout. I spinned for 5 minutes and then worked up my zones at 2 minute intervals. Finally, I spinned it out for the last 5 minutes. This workout was important because my Adamo is KILLING ME!
Day Nine
It was back to Bikram Yoga for a powerful one and half hour session. I took it easy during my stretches, in which to ensure I would not have any additional bruises. This was my best class thus far and I can't wait until my Thursday morning session.
I hit the pool for a nice relaxing 800 yards. This swim was to reinforce my successful race day performance and Twin Lakes loops. I wanted to work on gliding and feeling my body balance in the water without my wetsuit.
Body Fat Report: I was tested again with the handheld machine, and have 5.9% body fat. That is absolutely amazing that I have lost nearly 4% in only nine days. What a piece of crap; back to the calibrator. The meat head saw the numbers and just looked at me. He actually asked if I would classify myself as athletic. I told him I just got off a two month steroid cycle and he should have seen me before!
I headed to the Picnic Loop for my 20 mile cog ride. There was kind of a breeze that day, but overall it was a great ride. I punched out my 20 mph pace while keeping an average of 90 rpm. Then an easy 1.5 mile run at a 10 minute pace. I convinced my Teammate Erich to join me, so we were able to talk during the run. It was fun actually being able to talk with someone on the run.
Monday, May 5, 2008
CB&I Sprint Tri
I was able to secure 3rd place in the M30-34 division with a 1:13:03.
This was the first race that actually made me a bit nervous during the preceding days. I believe this was due to my success in my first tri at Lonestar. When you start ontop, you know your days are limited. However, when you train like a true Type A, you expect an incline.
I stood on the shore with a pink cap. It was the perfect ice breaker, because all of the other male 30-34 participants just had to laugh. What a cruel joke to play on such manly men. Our group was second, so the anticipation subsided relatively quick. I treaded water for three minutes, while my mind outlined the course in every possible scenario.
The airhorn sounded as we began our voyage. I quickly got into my grove. One minute after our start, I had complete control of my stroke and breath. I began to spot every five strokes, when I noticed I was out of the pack. I dug in and spotted every eight strokes, while pushing my pace.
The first corner arrived as I finally met another competitor. Unfortunately, he would have to lag behind as I lengthened each stroke. There were no more pink caps that I could see in front of me. My mind began crunching numbers. Could I honestly win the swim portion; better yet, what would my Teammates think as I exited the swim first? I bet my mother would not have realized it was actually her son.
My tunnel vision vanished once I hit the beach. It was a sprint towards my bike. In which, I found that socks are bit difficult to put on while your feet are wet.
I hit the pavement pedalling in sequence with my breathing. In no time, I hit my goal of 22 mph. Finally, I was able to control my breathing. What a relief, until a sensation of nausea over came my sense of grace. I kept drinking water and waited to fuel at mile 10. I had a strategy and had already exceeded my bike plan. Therefore, my mind began crunching numbers once again.
Like a roulette wheel; my lucky number was black 23. The first competitor to pass me was at mile 4. Damn, how much did that bike actually cost? I had no fear, because I knew I could out run him. The next two passed after a turn around mile 7. This was short lived for one and a game of leap frog for the other. I believe this game of leap frog was interesting only due to the sound of his disc wheel. They led the way and I was not going to lose them.
I rode 15 miles around a beautiful course outlined with useless pine trees. Finally, I hit the fire trucks and volunteers screaming at our pack of participants. My mental calculator registered the fact that I was 1st out of the water, and only one person had beat me into T2. It was time to get it on; the run!
Note to self: Never use odor remover balls in your running shoes again. I can't tell you how many times I threw my shoes against the ground or words of encouragement I shouted, but I can say that it was pretty funny looking back. I do not know if I could have closed the gap between 2nd place; although if I could have seen him, it would have been fun.
I tried a new strategy, which paid off big time. Grab everything in T2 and start running. You can put on your Garmin, number, visor and sunglasses, while you get your legs used to each stride. I hit the bridge in a 6:40 pace. This was my two mile cruising speed, until I brought the pain at mile 2.
My body brought the pain shortly after mile 2. This was the first side stitch I have ever had while running. They kinda suck! I drank water, pulled on it, hit it, and finally realized it was there to stay. I pushed to a 6:30 pace, but had to back off. I actually ran a straight 6:40 5K race, which was the first time I have not sprinted the finish.
Thank you to all of the spectators and volunteers. This was an excellent race; great job race directors. Best of all, I won a slot into next year's race. I will see everyone at CB&I 2009!
This was the first race that actually made me a bit nervous during the preceding days. I believe this was due to my success in my first tri at Lonestar. When you start ontop, you know your days are limited. However, when you train like a true Type A, you expect an incline.
I stood on the shore with a pink cap. It was the perfect ice breaker, because all of the other male 30-34 participants just had to laugh. What a cruel joke to play on such manly men. Our group was second, so the anticipation subsided relatively quick. I treaded water for three minutes, while my mind outlined the course in every possible scenario.
The airhorn sounded as we began our voyage. I quickly got into my grove. One minute after our start, I had complete control of my stroke and breath. I began to spot every five strokes, when I noticed I was out of the pack. I dug in and spotted every eight strokes, while pushing my pace.
The first corner arrived as I finally met another competitor. Unfortunately, he would have to lag behind as I lengthened each stroke. There were no more pink caps that I could see in front of me. My mind began crunching numbers. Could I honestly win the swim portion; better yet, what would my Teammates think as I exited the swim first? I bet my mother would not have realized it was actually her son.
My tunnel vision vanished once I hit the beach. It was a sprint towards my bike. In which, I found that socks are bit difficult to put on while your feet are wet.
I hit the pavement pedalling in sequence with my breathing. In no time, I hit my goal of 22 mph. Finally, I was able to control my breathing. What a relief, until a sensation of nausea over came my sense of grace. I kept drinking water and waited to fuel at mile 10. I had a strategy and had already exceeded my bike plan. Therefore, my mind began crunching numbers once again.
Like a roulette wheel; my lucky number was black 23. The first competitor to pass me was at mile 4. Damn, how much did that bike actually cost? I had no fear, because I knew I could out run him. The next two passed after a turn around mile 7. This was short lived for one and a game of leap frog for the other. I believe this game of leap frog was interesting only due to the sound of his disc wheel. They led the way and I was not going to lose them.
I rode 15 miles around a beautiful course outlined with useless pine trees. Finally, I hit the fire trucks and volunteers screaming at our pack of participants. My mental calculator registered the fact that I was 1st out of the water, and only one person had beat me into T2. It was time to get it on; the run!
Note to self: Never use odor remover balls in your running shoes again. I can't tell you how many times I threw my shoes against the ground or words of encouragement I shouted, but I can say that it was pretty funny looking back. I do not know if I could have closed the gap between 2nd place; although if I could have seen him, it would have been fun.
I tried a new strategy, which paid off big time. Grab everything in T2 and start running. You can put on your Garmin, number, visor and sunglasses, while you get your legs used to each stride. I hit the bridge in a 6:40 pace. This was my two mile cruising speed, until I brought the pain at mile 2.
My body brought the pain shortly after mile 2. This was the first side stitch I have ever had while running. They kinda suck! I drank water, pulled on it, hit it, and finally realized it was there to stay. I pushed to a 6:30 pace, but had to back off. I actually ran a straight 6:40 5K race, which was the first time I have not sprinted the finish.
Thank you to all of the spectators and volunteers. This was an excellent race; great job race directors. Best of all, I won a slot into next year's race. I will see everyone at CB&I 2009!
Day Five Through Seven
Saturday was CB&I, so I had to adjust the schedule accordingly.
Day Five: A light core workout and stretch session.
Day Six: Bit more emphasis on the abs and stretch session.
Day Seven: Short core workout on the mat.
This weekend was another Epic Weekend, which made it hard to focus on my core. I try to stay off my feet and do nothing the day before a race. I broke one of my rules, because my core workout did not last 30 minutes. This race needed to be a marker test, so that I could recognize what was working and what needed to be changed. Saturday and Sunday were back on schedule.
Day Five: A light core workout and stretch session.
Day Six: Bit more emphasis on the abs and stretch session.
Day Seven: Short core workout on the mat.
This weekend was another Epic Weekend, which made it hard to focus on my core. I try to stay off my feet and do nothing the day before a race. I broke one of my rules, because my core workout did not last 30 minutes. This race needed to be a marker test, so that I could recognize what was working and what needed to be changed. Saturday and Sunday were back on schedule.
Friday, May 2, 2008
Day Four
I had an informative meeting with Dr. DeWalch at Spine & Sports Therapy this morning. It appears I have a bruise on the lower portion of both hamstrings just above my knee. Needless to say, I will be taking the rest of the week off from Bikram Yoga.
My hamstrings were extremely tight and sore. It was a light day of training, which is great for my hamstrings and performance at Saturday's CB&I Tri. I can't wait to see my improvement from Lonestar which was only five weeks ago!
My hamstrings were extremely tight and sore. It was a light day of training, which is great for my hamstrings and performance at Saturday's CB&I Tri. I can't wait to see my improvement from Lonestar which was only five weeks ago!
Thursday, May 1, 2008
Day Three
Finished my second class of Bikram Yoga. I have the tightest hamstrings, which is freakin me out. Not sure if it is a good thing or time to stress. I went for stress and took it easy the rest of the day.
My Wednesday swim was another break out performance. Our lane did 6x300 and we felt great. Who would have thought I could bust out a strong 1,800 with a smile on my face.
The evening was lacking a ride or run, but it allowed me time to cook for a change. The salmon was worth the light evening.
My Wednesday swim was another break out performance. Our lane did 6x300 and we felt great. Who would have thought I could bust out a strong 1,800 with a smile on my face.
The evening was lacking a ride or run, but it allowed me time to cook for a change. The salmon was worth the light evening.
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