Fitness in 2006

Grateful Shred: 24 Hours at Boone, Iowa

2006-09-04T21:30:00.000-05:00

Here's The Recap:
24 hours
288 ounces of Gatorade
10 banana
8 bagels
20 Gu Gel Packets
470grams of Hammer Gel
2 Burgers
2 pasta bowls
3 busted chains
2 broken lights
and 2 beat up bodies

Here's the photos to prove it:

The last one is my teamate libin showcasing his broken chain...one among the 3.

Killer Workout

2006-08-20T20:51:00.000-05:00

Cross Country, Coach was rough.

2 mile warmup jog.

4, 800m runs up a very steep hill and down at about 85%.

and then a 2 mile cool down jog.

wow, i'm beat.

Way Cool

2006-08-13T21:08:00.000-05:00

I saw some Saeco Worldwide Peace Jerseys, green in color.
And also some plaid green biking shorts.

Anybody know where I could get ahold of some of these, especially the plaid shorts.

Way Behind

2006-08-13T20:45:00.000-05:00

Well I've been without internet due to a move for a long time, And I've fallen behind on keeping up with my workouts.

The biggies I can rembmer were a trip to the Boundary Waters, And RAGBRAI

The boundary waters trip was awesome. Truely living off the land was quite an experience. More of an upperbody workout because of rowing a canoe, and portaging long distances. One portage was 2 miles long, and I got to run ahead of the group with two 30 pound packs on my back. I did the run in 15 minutes, Felt pretty good, and was alot of fun book it on a lightly beaten trail in the woods. Overall I did about a 50 mile canoe trip over a total of 4 days.

After that week, I went to San Antonio for a little over a week. Did some running on the rivewalk down there, which is cool in the morning.

About a week after that, I was off to RAGBRAI. I only did four days, but they were a tough 4 days. The first three I rode hard with a guy who I normally do short rides around the neighborhood with. The last day I rode with some guys from CICC. We rode pretty hard and fast, and when we did stop it was for a very short time. I also tried something new on RAGBRAI, which I feel really helped me get going strong in the morning and keep going strong. The Hammer Gel. I just mixed some in with my water and downed one right away in the morning, for an instant hour of solid energy. Along with this I ate the Sport Jelly Beans all throughout the day to keep me going.

After RAGBRAI i've been packing on some heavy hours at work. So there has been little time to ride or run.

Cross Country Practice Starts tommrow, and I'm pretty excited. I think this year will be a good year for me, and I'll maybe be able to run at least one Varsity Race. I'll pretty much be running 6 days a week untill winter with cross country too.

The 24 hour mt. bike race in boone is also coming up quick. I'm pretty pumped for this race. I'm riding with some good friends from the Midwest Rolling Thunder, and another kid my age on my Irwin's Racing Team. Hopefully we'll do well.

That's pretty much been the entire summer. Schools starting soon, which limits my riding time to the weekends, but it'll be good solid miles.
Peace.

Short Run

2006-06-14T16:36:00.000-05:00

Went for a 4 mile run today. Felt good, untill I decided to go hard the last mile.....Uphill.
Also Cross Country camps are starting. That'll be a good 5 miles every tuesday and thursday.

Also still been rocking the core workouts.

And, I found valve extenders for the spinergys, and some 20 dollar pair of soft compound slick 700x20c tires on ebay. I'll be getting those soon.

That's it, Pretty basic.
Peace.

I'm a Beast now.

2006-06-08T23:04:00.000-05:00

Worked the upper body today. And I know I worked it hard because when I went to take a shower, I couldn't lift my arms to wash my hair.

Also went outside and worked on a tan, I know this is a lil feminine. But,
"When you look better, you feel better. And when you feel better, you perform better"
-Anonymous

Relaxing Ride

2006-06-07T22:48:00.000-05:00

Went out for a nice 30 mile ride out to Adel today. It was good to not push it hard, but just below threashold so I didn't die, and still enjoi riding. While I was in Adel, I stopped by the local Dairy Shoppee. I guess this is the place to hang out in town, because about 10 kids on 20 inch BMX bikes rolled up and started chowing on some ice cream. After a while they were checking out my bike.

The funniest comment one of them said was :
"Is it Fast?"
I laughed then replied:
"Well, The bike maybe fast. But i'm not"

Roadie Killed Me.

2006-05-31T16:57:00.000-05:00

Went out with my roadie friend Libin. Wow he throttled it the whole way, going 25 on the flats, and 20 up all the hills. I was dropped pretty easily on the flats, but on the hills, i managed to catch up to him, or slightly pull ahead. I think this is partially because he's got about 30 pounds on me. Went about a good 25-30 miles.

Thank god this is the last week of school tho. I've had just about enough. So now I can get out on the bike, or pull out the shoes alot more. Score.

Well thats it. Gotta go study for finals. Peace.

Maybe I'll go out and buy some tubes and tires for those spinergys, can't wait to ride on them, it'll be sick.

Wow, Can Tell I haven't run in a while.

2006-05-28T00:03:00.000-05:00

Yesterday I went for a run, and even with the unbeatable tylenol+aleve combo, I was sore!
Did the 5k loop I have in 22 minutes tho, can't complain about that, but the muscle soreness the day after was terrible! I don't know what the deal is.

Well lately I picked up alot more hours at work, so I've had no time to ride or anything. But One last week of school, and I'll be out pretty much everyday doing something. Doesn't mean I haven't been not working out tho. I do ab workouts everynight, and upper-body workouts every other night.

Hopefully this monday (No School!!) I'm gonna go out and tear up the Bill Riley trail with a fellow teamate from the Irwin's team, and a newbie rider down the street.

Peace.

Nothing much

2006-05-17T22:35:00.000-05:00

Just puttin in here that I went for a ride on monday, Nothing too special. About 30 miles, with some interval speed work. Rode shortly through the rain which is always fun. Thinking about racing this saturday up at the Louis and Clark ride. Not many Irwin's guys are gonna be up there, but I've heard its an amazing course.

That's it

Peace.

Got Ourselves a Convert!

2006-05-12T18:39:00.000-05:00

Well at my school, My good riding buddy Libin is about the only person who truly enjoies hitting the dirt as much as I do. After constantly talking in front of our friend J-Money about it, He said he wanted to join us and see all the fun we were having. So today we took our pal J-Money out to Bill Riley trail, It was a blast riding with good friends, can't say I've ever had that much fun riding before. Here are the pics:

J-Money ready for Riding, Nice jersey dude, You plan on riding in those shorts?

J-Money, King Of Bike Trail!

Libin, What happened?

The Three Amigos!

Out and About...

2006-05-09T21:56:00.000-05:00

Well Sunday I went for an amazing bike ride (30 miles, never under 20mph). But I have even better news. My car is back up and running! I had to rebuild the carburetor, adjust the idle, and replace the hoses, but if finally works. So not only will I be able to go to trails to ride and not bum rides, But I'll be going in style as I'm driving at 1961 VW Bug! Heres the Pic:

Peace Out

Playin Catch Up

2006-05-04T21:56:00.000-05:00

Been falling way behind on updates. So I'll start with wednesday.

Wednesday track practice was actually enjoiable for once. Instead of speed work, coach had us go out for a very nice 3 1/2 mile run, but of course with some acceleration runs. This was mainly to keep us fresh for the track meet thursday, but to keep the legs moving from the track meet (which I missed) on monday.

Todays track meet was alright, it was the last, so I just plain didn't care how I did. I was there to run my own race, and maybe push myself a little bit. I ran the 3200m (2mile) and 1600m (1mile). I got 12:50 in the 3200m, which isn't too great, but I felt pretty good while I was running. Then I managed to pull a 5:50 out of my ass in the mile. Just fell in behind a good runner from another team and hung with him. All in all I'm not too ashamed with my performance. Track is meant to have me peak right at the end, but I want to keep my season going, so no need to go out and do something crazy.

And now with track over, I can get out on the bike more, and hit up some more races :)

Also, I managed to pick up a set of Spinergy Rev X wheels today! Guess how much I payed for them...Clue: Paid more than 100 dollars, but less than 150! I don't care if they are hard to accelerate in or whatever, They just look tite, and that's what it's all about.

Peace.

Weird day

2006-05-01T16:08:00.000-05:00

This whole weekend was terrible. I specifically took off part of the weekend from work to run the Drake On the Roads 8k. Rain canceled that. Then had to work on Sunday. Rain made that terrible for the hour I was outside. So basically I didn't get anything done this weekend fitness related.

Also missed the bus today for the track meet. I guess they left at 2:45. I left at 3:00. Got there and the bus was gone. I guess it isn't soo bad tho because I really didn't want to run today anyways.

But there is some good news amongst the bad news.
A few weeks ago I took a survey through school over my fitness level. They measured my height, weight, Body fat %, and BMI . It was study done by an Iowa State student to find the average fitness level of teenagers in high school. In order to motivate us to participate in the survey, Prizes were given away also.
And Finally, today, my results came back. And I won one of the prizes. $50!! SCORE!!

Heres my results:
Height: Weight: Body Fat % BMI
66.2 Inches 134.2lbs 7.8% 21.5

Goodies!

2006-04-28T15:39:00.000-05:00

My new seatpost came in today....and much needed. The tube takes 30.9 seatposts, only seat post I had were 27. and the only option of shiming, had the potential to ovalize my tubes. So I ordered a Thomson Elite 30.8x410 seatpost. Came with a cool little bag, and some stickers.

Pretty Tite.

A Little Behind..

2006-04-27T23:23:00.000-05:00

Well since I've been recovering from my hectic weekend, I've forgotten to post the latest workout.

Monday and Tuesday I took completley off and did nothing but nap, got in a lot of good recovery that I desperatly needed. Probably could have gotten out and done something, but I didn't want to go at a pace I didn't have, and burn myself up. Playin it safe.....

Wednesday's workout was KILLER!
The carnage started with a mile warmup jog, then 6 accleration runs.
Then I did 7! yes 7 400m runs all at 75 seconds. with about 2 minutes of recovery between each one. I was going to have to do 8, but Coach cut me a deal that If I ran the last one (7th one) in under 70 seconds, I wouldn't have to do the 8th. I Hauled ASS!
65 seconds. I was just about shot after this and went home to pass out on my couch.

Today's workout was alot less demanding.
Only a 3 mile jog, with 8 accleration runs....Thats it!

As far as pains in my legs go...None! I just mix tylenol and aleve. Great Combo.

I have the day off tommrow from school. So maybe I'll get out and tear up the trails on my road bike.

Peace.

Balls to the wall weekend......then some Relaxation

2006-04-24T21:45:00.000-05:00

This weekend was CRAZY, and all one huge blur...let's start with friday:

Went to track, did the normal 1 mile warmup jog, with 6 accleration runs, then 2; 200m runs at about 35 second, then 800m cool down with 4 accleration runs.
Then I went out to boone with Irwin's teamate Kyle to run through the course for sundays race. There was a whole new section to the course, so the run through was good and gave me a one up on other riders.

The next days evening started early at 4:00pm where I went to all of the pre-prom things, then to prom and throughout the night I enjoied myself till about 5:30am in the morning!
went to bed till 6:00am. Then I drove to ankeny to carpool up with another Irwin's teamate to Boone for the race. I honestly have no idea how I managed to race with as little of rest as I had in me.

Overall the race was amazing, And I felt strong. New course was tough, but I managed to push myself through most of it. Started out bad though with my chain coming off on the first set of hills. After I got that all sorted out I was racing with a fellow teamate my age and in the same class. On the backside of the ski hill I pushed the pace and was way ahead of my teamate, but also closing the gap on a set of what I think was sport riders ahead of me. I kept passing alot of people and running into more, which gave me something to push myself towards. Otherwise I would have slowed down in a more comfortable pace. On the last dive into the woods during the race I was right on the tail of the 3rd place racer in my class, and about ready to pass him. But I was stoped by a brach that got in between my chain and big cog, Bummer. After I got the branch out I raced to catch up with the 3rd place guy only to come in 20 seconds behind him. Even though I got 3rd, I still won the junior class. I think total 68 riders rode, and about 20 in my class, which was good on a long course like Boone, It gave everyone, someone to chase after. Don't even ask how, I am still clueless as to how I managed to pull a 4th place ride out of my ass after only 30 minutes of sleep.

Also looking at my times it seems I'm right at the bottom of the next class up. Maybe in a few races I'll sign up for the next class to push myself a little more.

Can't wait till I get back out on the dirt...Peace Out.

Running to within inches of death

2006-04-20T21:33:00.000-05:00

Today was worse than yesterday...I swear I'm lucky I haven't passed out while I'm running. Here's how it went:

2 mile warmup jog,
4 acceleration runs,
8!, 200m runs at 35-37 sec.
6! downhill acceleration runs,
and an 800m cool down jog.

Wow, I came home and passed out on my couch downstairs. Much needed rest. Hopefully tommrow will be less brutal.

After that, I looked over the mt. bike before I go out for some dirt ridding tommrow right after school. Bike is VERY solid, can't wait for Boone this weekend. Even tho, I've found out I'll be doing it on about 2 hours of sleep...Good thing I'm "Still young and full of piss and vinegar" as my dad would say.

Peace...

Running to within feet of death

2006-04-19T18:55:00.000-05:00

Today's workout straight up kicked my ass. I can barely pull together the energy to type this up right now...Heres the damage:

2 1/2 mile warmup jog (yeah right, warmup? more like race pace)
6 acceleration runs
6, yes, 6 400m runs, heres my splits:
75
75
78
80
78
68 (Coach told us there would be more, but if we ran the last one in under 70 seconds, we didn't have to do the rest of the workout)
Then a 3 minute 800m run
then 6 more accelerations

I swear these workouts are killiing me just a lil' more every time.

...and now I'm off to enjoi my hot tub
Peace.

New.....But used

2006-04-18T19:50:00.000-05:00

Skipped out on the riding today. Probably a bad idea, but I haven't had a good deal of rest in a little while, so I figure it's needed.

But today I got a new/used Selle Italia SLR seat from a fellow Irwin's teamate. This thing weighs 135 grams, and is incredibly stiff. Too small (feel bumps WAY too easily) to use on my Mt. Bike, So I'm using it on the road bike...looks sexier on there anyways :) Heres the pic:

Coach Hates Me.

2006-04-17T19:57:00.000-05:00

No joke. Today Since me and another teamate aren't running in the JV/Varsity meet tommrow, we had to do the regular workout + more, Bummer.

Started out with the usual mile warmup into 6 acceleration runs.
Then 4; 100m runs,
Then 2; 200m runs. And normally this would have been all....

But Coach hates me, so my teamate and I had to 4 more 200m runs, then 2 cooldown laps, then 6 more accelerations runs. After my normal bitchin' to my parents as to how exhausted I am they told me simply "He just likes you more, thats why he kills you"......What?

But anywho tommrow I plan on "Hittin' the Dirt" since I don't have a track meet, and get out of school early. Also planning on gettin my ear pierced later in the day....The left one of course.

Peace Out.

New found speed

2006-04-15T00:38:00.000-05:00

Today workout was brutal...here's how it went:

1 mile warmup jog,
6 accelerations runs,
1; 200m run at 30 sec.
1; 600m run at 1:40.
2; 200m runs at 28 sec.
Then 4 acceleration runs to top it all off.

Felt pretty strong in the 200's but really slow in the 600, Don't know what the deal was there. But anyways, thats the workout, and hopefully I'll get in some good biking (Racing in less than 2 weeks!).

Peace Out...

Easy Day

2006-04-12T18:27:00.000-05:00

Tommorow Varsity has a track meet (That I acctualy was supposed to be in!) so todays practice was pretty simple.

1 mile warmup with 6 accleration runs,
then 2, 200m runs at 34 sec.
the 6 more acceleration runs.

Also, I was scheduled to run in the Varsity meet tommorow, believe it or not! CRAZY! But I ended up getting out of it 'cause I have much planned for tommorow as It's my b-day, and I hate track meets. So instead I'm going to go out for a nice bike ride tommrow, which I will take over running ANYDAY.

Forgot to mention yesterday that I made a trip to the Chiropractor, and it was AMAZING!
No more back pains while I'm running, and inner calfs hurt half as much. I'm scheduled to go in tommrow to, so hopefully that will completely eliminate all pains altogether.

That's It for now, Peace Out!

Couldn't help myself

2006-04-11T19:32:00.000-05:00

Today was supposed to be a relaxing day from yesterdays meet, but looking outside during my classes, I couldn't help myself.

Bad Idea, Wind gusts were anywhere from 30-40 mph. Good thing I went with my dad and two riders of our RAGBRAI crew, so a draft line kept the pace alive.

That's all for today, tommrow is gonna be an easy practice in track as varsity has a meet again on thrusday.

Peace out yo!

Track Meet #2

2006-04-10T19:36:00.000-05:00

Today was the second track meet of the season, and overall I guess I would say i'm satisfied with my times.
First I had to run the 3200 (I think I'm starting to like this race a lil more).
First 800m split time for that was 2:40, after that it was cruise control till the last two laps, I lost a few positions here but I needed to keep it relaxed. So the last 800m comes up and I pushed the pace on one of my teamates who hung for a little while, but quickly faded, after that I continued to pull myself back into the middle of the back with a strong finish to pass my other teamate and finish in 12:40. Terrible compared to my last track meet, but there was wind gusts of 20 mph coming in from the south right on the front stretch. I felt like I was running harder than last meet, so I think in good conditions I would have gotten a 12:20.

Next was the mile, which was TERRIBLE.
There was absolutely not enough time in between the 3200 and the 1600 (only 20 minutes!) for recovery, so I finished that in 6:15. Pretty bad considering my best is 5:30. Oh well, I guess, still early in the season and I have yet to peak.

As for tommrow, I don't have practice or anything. I can't decide between ultimate frisbee with some buds, or a quick 20 mile bike ride to get the legs, back, and ass ready for the IMBCS #2 race in boone, Iowa in two weeks. Tough decision

I'm not too sure how my performance will be for that race, The night before I have my prom, which means little to NO sleep. And I am QUITE the dancer :) But I do know the course and I'm thinking as a beginner I'll only have to do one lap, so I can go out hard, and rest afterwards.

Speaking of racing, just got the new colors in today. They look good. Same design as last year only the colors switched. Can't wait to adorn them on my first race in Boone!

Peace out...

Forgot...

2006-04-07T15:58:00.000-05:00

Yesterday I forgot to post my workout, but no biggie, wasn't much of a workout anyways.
1 mile warmup jog with 6 accelerations, then work on starts.
That was about it. Varsity has a meet today, so yesterday needed to be easy on them.
Today I got out on the mt. bike and rode up and down the streets in my neighborhood messing around, doing tricks, showing off for the ladies :)
Saturday is going to be busy with a FOR SURE early morning, nice, much needed, long run.

Enjoi the weekend, Peace!

Maybe...

2006-04-05T17:36:00.000-05:00

...taking yesterday off was bad. Today's workout was terrible. The first 2 mile jog went alright, but the 2 kicker miles afterwards were absolutely terrible. My legs started hurting like CRAZY today, and overall I was extremely too tired for the pretty mello workout. Tommrow I will definetly have to remember the aleve, and on friday when we have no practice I'm going to go out for a nice 3 mile jog for sure.

Last night was stock up night tho and I found these:

The new Jelly Belly Sport Beans. These things are jacked up healthy Jelly Beans, and who doesn't like jelly beans? They have electrolytes, Vitamins C+E in them, and sugar which will be very beneficial for long rides. Can't wait to see how they work.

He's Going the Distance!

2006-04-04T15:32:00.000-05:00

Mondays track meet up in ames overall went alright, and I guess I can't be too disapointed.
Found a really good aleve combination too, Took 2 aleve 4 hours before I ran, then took 2 more 3 hours before I ran with a candy bar. Worked really well, I felt no pain untill today, just back pain, which I'm getting checked out by a chiropractor next tuesday.

I first started out by running the 3200 which I had a sub-12 minute goal for, but I ended up with a 12:30. The field was overall WAY fast to go out, my first 800 split was 2:40, and with 3 laps to go, my arms completely died on me. I think I learned the 2-mile race isn't my specialty.

The next race I ran with extreme hunger, and in the freezing cold was the 800.
(There was an hour and fourty five minutes between the 2-mile and the 800, so I didn't want to risk eating anything between.) I took off with a well known waukee runner and hung with him for a 63 sec. first lap. Second lap started off strong but with about 120m left I slowly faded to a finish in 2:28.

Good results for a season opening track meet. Guess I can't expect much this early in the season. By the end I'm hoping to reach these goals:
2:20 or under 800m/1/2 mile run.
5:15 or under 1600m/1 mile run.
and a sub-12 3200m/2 mile run.

For now, I'm taking the day off for some extra recouperation and recovery. Tommrow I'll be right back out there training.

Schools out for....The Weekend!

2006-03-31T17:42:00.000-06:00

Today I definelty throttled myself into exhaustion. Started out with a mile warmup jog in the BIGGEST pants ever. I forgot mine today, so the coach made me wear his XXXXXXL size ones, they looked a lil like this:

After much complaining from me to my coach, he let me take them off for the actual workout, which went like this:
6 acceleration runs,
4, 200m runs at 35 sec. a piece
recovery jog
4, 200m runs at 35 sec. a piece
recovery jog
4, 200m runs at 35 sec. a piece
recovery jog
3 min. 800m

Wow, My legs were definelty done afer the second set of 200m runand after s, the last set of 200m runs I was having, and am still continuting to have, terrible back pains. I really just want somebody to grab my legs and somebody to grab my arms and run in opposite directions to pop it, ahh, I think that would be heaven then. Anyways, I'll probably need alot of sleep I won't get this weekend for recovery for my race on monday. Work, and chillin with my friends just takes up too much time, But i'll try.

Now to shower and out for the night to chill with my recently turned 16 friend and his new car, hopefully we don't get into too much trouble.

Peace

Terrible Weather.....Terrible Running

2006-03-30T22:24:00.000-06:00

The Terrible rains that the entire state of Iowa (Winds tipped over 4 semis!) today set back the track workout. Only got in about a 2 mile jog before I had to go inside. But while inside I did a pretty good ab workout using the medball. Tommorow looks to be a tough day if the weather holds up, that way we have the entire weekend to recover for mondays meet. At the meet I'll be running the 3200m and 800m race. I'm hoping for a 11:30 in the 3200m and at 2:20 in the 800m, but It's early in the season yet, and I'm still not firing on all cylinders it seems, just need 2 more weeks of tune-up before I'll feel 100% I think.

Peace

Good Weather.....Alright Running

2006-03-29T18:02:00.000-06:00

Today's workout was kinda so-so. Mainly having problems with the lungs, can't seem to breathe well while I'm running, or get full enough breaths in between sprints to get recovered.

The Workout started with a mile warmup jog around the track with 6 accleration runs right after. Then we went on to do 4, 400m runs at 70 sec. a piece. Afterwords 2, 200m runs at 35 sec. a piece. Then to wrap it all up I ran a 3 minute 800m.

Afterwards I felt overly tired for not such a stressfull run, The lungs wern't as strong, but overall no pain anywhere else which I'm very happy for.

On a lighter note, I sort of got hired out by my sister's sorority to do all of the artwork for the banners and such for all of the activies they do. I always try to shut up the people who ask me to draw them something by doing it for them, hoping they never ask again. This time it backfired. It only took one drawing for them to want more, lol, But atleast these are hot sorority girls!

Give a Thug a Hug! (I especially like my bug's cameo appearance in this one!)

Day Off

2006-03-28T17:02:00.000-06:00

I took the day off to recover from my overly exhausting workout yesterday, but still managed to get out and ride my bike around the block, just to mess around working on wheelies and bunnie hops. While I was out, I realized I forgot to mention what bike I will be riding in my mt. bike races this year, so here it is:

Frame: LiTech Magnesium
Wheels: Mavic CrossRoc UST Tubless
Fork: Rock Shox Pilot Race
Crank: Truvativ Stylo
Headset: Cane Creek S2
Tires (For Now): Specialized Hoffalize 1.8 Tubeless
Stem: Sette 7 Venn
Handlebars:Sette 7 Vector
Grips: Oury
Shifters: XTR Dual Control
Front Derailleur: XT
Rear Derailleur: XTR
Cassette: XT
Brakes: Nashbar JailBrake (Only 169 grams for only 10.99!)
Seat: Selle Italia C2
Seatpost: Thomson Elite
Pedals: Plain old SPDs right now, Hopefully Eggbeaters soon tho!

Overall The bike is very solid, light, and quick. I think the weight is around 20 pounds. Only major complaint I have is the flex in the rear stays, Maybe I'll have to purchase a brake booster.
I built it for just a little under 1,000 dollars, all off of ebay and other good deal sites.

As for my road bike, It's an aluminum Giant TCR with a 105/ultegra combo, and some cool aero-spoked wheels I bought off ebay for 80 bucks.

Back in the swing of things...

2006-03-27T17:50:00.000-06:00

Today......I ran myself into the ground, and I'm exhausted. I figured I should make up for some slacking off during my spring break, so the workout went like this:

A 2 mile jog to warmup, Then a Kickers mile which goes like this:
Sprint 100m, Jog 100m
Sprint 200m, Jog 200m
Sprint 300m, Jog 300m
Sprint 400m. All in a time of 6:24.
But wait, Theres MORE!
Then I did 4 sets of 400m sprints at 80 sec. a piece.
After I jogged for 600m, and then I was FINALLY done.

Overall the run went pretty well, The Kickers mile actually warmed me up (rather than kill me) for the timed 400's. Also I forgot to take the aleve today, but ended without any pains. YES! Looks like I found a winning combination for shoes.

I'll most likely take tommrow off to recover, and jump back at it again wednesday
Peace!

Chilly

2006-03-24T16:40:00.000-06:00

Intended to go for a run this morning around 8, but slept through my alarm. Oh well, as they say "Rest as hard as you train".

So I made up for it by going for a ride with my good biking buddy Casey. Went only about 15 miles, but I did 2 intervals of about a mile a piece pretty hard. And on the way home did a little bit of hill climbing. Overall I was very happy with the ride, no major pains-Not even back pain!- only the chill on the way home in my fingers. I need some new gloves.

Enjoi the Pics!

My friend Casey:

Trail Maintenace Needed! Snow blocked my path more than once.

The Dreaded Machine

2006-03-23T23:21:00.000-06:00

I absolutely hate the treadmill. It's speed to time to distance calculations are ALL wrong, and It won't go over 11 mph (No speedwork).

But I beared with it for 2 miles at around a 7:00 pace. A little slow, but I wasn't in the mood to run either. After that I tried running at 800m at 2:00, but go frustrated after 600m because the machine wouldn't go fast enough for me to make that time. Bummer. After that I did the usual 3x25 sit-ups for core strength, and 2x20 push-ups.

Tommrow I definelty need to get up at 8 and go for a good 3 mile jog, then do some much needed speed work.

Found out today first mountain bike race of the season is late april. I'm pumped, and excited to see how the hard training will pay off in the first race of the season. I'm pretty sure I'm in better shape than I was this time last year. Also I haven't gotten on my bike for technical training this year, but Fall last year I really worked on my BMX skill and mastered the wheelie, Bunnie hop without clips, front wheelie and great balance control. Skills like these are not easily lost, so I'm feeling confident. But not cocky.

Maybe tommrow I'll go for a short 15 mile bike ride just to break in the saddle.....who knows.

Spring Break.........and Snow?

2006-03-22T00:47:00.000-06:00

Well today at 6 in the morining I awoke to the white stuff I truly hate, snow. So I rolled over and went back to sleep. Later after waking at 8 I realized I needed to get a good run in, and also shovel the driveway. So after some airsoft action down at my friends house, I shoveled my driveway for 45 minutes- Does this count as heavy lifting?

Then around 3 I did 2 miles on my treadmill (I hate that machine) at around a 6:50 pace. After that I tried one mile at 5:50, but the treadmill calculator was off and I ended up doing a 6:10 mile.

Soon after I did three sets of 20 situps, and three sets up 20 pushups.

Hopefully the weather will clear up (snow is ALREADY melting) and I can go for a run outside tommrow, and maybe a lil frisbee golf too!

Chillin...

2006-03-17T14:05:00.000-06:00

Today was a pretty lax day....I was gonna get up and go for a 3 1/2 mile farkleak run with my pops. Ended not waking up early enough so that got cancled, I guess I'll just have to do that tommrow moring then.

I did manage to get out side on this BEAUTIFUL day and play some frisbee golf with J Man, so I hope that counts somewhat as an excersize.

Also getting a paycheck soon, maybe I can pick up some running/biking goodies or some outdoor wear for my Church trip this summer to the Boundary Waters.

SPRING BREAK!

2006-03-16T23:59:00.000-06:00

SPRING BREAK HAS COME! (wait....this just means more speedwork....damn)
Wednesday Workout went like this:

Ran 4 miles warmup at around 6:30 pace (The sound of footsteps fading away from behind you is AMAZING, haha) Then 8 acceleration runs, while jogging the curves of the track. Found out that 2 Aleve an hour before begining my workout with a candy bar and some chips is the PERFECT combination. I'll have to remember that for the future.

First Day-Relaxation

2006-03-14T20:32:00.000-06:00

Well, I'll start off by saying this blog is purley a record of my workouts to help me keep track of works and what doesn't. This is also sort of a motivation to get out and do the workout. This blog has the goals in mind of having a GREAT biking season, and a record setting summer of running and to finish off the year with some amazing Cross country running.

Well, Today was a pretty chill day with no workouts. Coaches cancelled track practice, so tommorow hopefull I'll be out and ready to get back at it. Also been having ankle/shin splints problems, I went out and got some shoes recommended for me for this problem by Fitness Sports. The shoes are Mizuno Wave Inpire 2's. They have good inside arch/ankle/heel support which my other shoes lacked greatly. Hopefully these will work well.

Also I'm having problems with aleve taking timing. It seems taking them 30 minutes before I run works REALLY well, but I don't have anything in my stomach and end up hurting the rest of the night. But taking them at lunch, it seems they are wearing off by the time I run. Hopefully I can find some middle ground on when to take them.

Great Running Song- "Come Original" by 311