Good last few days at they gym.....

After the move we joined the local YMCA.  Trying to get back into our old routine is a little hard since like some people it's very easy to fall into old habits.  Lifts are down quite a bit from a year or two back but overall considering my back issues I'm ok with it.  Ann and I had a great lower back workout on Sunday and Ann was back to doing deadlifts!  Unfortunately for myself, my deadlift and squat days are all but over.  Yesterday was chest day!  We usually go for dumbbells and not a standard bench.  I really like decline DB presses!  Felt good and could have gone up on DB presses but I'm trying to take things slow, remember...Rome wasn't built in a day!

New running shoes!

I needed a new pair of running shoes so I thought I would give the Hoka's a try since Chris loves his soooo much!  Got a great deal on them since they were last years model.  Also ordered some "Speed Laces" with Zero Friction guides.  Now we just need some better weather!

Ann

New Personal Record on leg press!

What started out as a slow workout ended awesome with me hitting the 700 pound mark on leg press for 6 reps!  So stoked!

Ann

Last Chance Tri - White Bear Lake, MN

Well, the season is closing fast but Ann and I wer able to find a tri relatively close to do.  I have wanted to do a long distance/oly race all year but timing was bad.  This was my last chance.  I signed up for the long distance and Ann did the sprint distance.  The long course a little shorter on the swim portion at 1/2 mile but the bike was a 27+ mile ride and the run was a 10K.

Stayed at the in-laws the night before which was about an hour and a half away from the event.  Woke up that morning around 4AM and it was raining pretty good, uggggg.  I had to battle the demons in my head that were telling me how easy it would be to go back to bed and forget it.  Woke ann up and we got ready for the drive in the rain and dark.  Brought oatmeal with us to eat in the car since the race didn't start until 8:45 for myself and a little after 9 for Ann.  Left the house at a little after 5:30.

Got to the  As we got closer, the rain ended....Horray!  Got to the site and registered, got our numbers and proceeded to try and find a spot for our bikes.  People were using way too much space to rack their bikes bt we were able to find a spot across from each other.  We proceeded to get ready first me helping Ann get into her wetsuit and then vise verse.  AsI put my suit tore around my forearm! NOT GOOD!  It was about a 2 inch tear.  I hoped it would last through the race.  I haven't been too happy with this suit but I'll save that report for another time.  We walked about 1/4 mile down to the start and did some warmups in the water.

Race start:  
Swim - There was about 68 entries for the long course and 3 waves.  I was in wave 2.  The horn went off and I was off!  I had a game plan this time.....don't go too hard out, stay a little to the outside to avoid contact.  I had very little contact, maybe one or two people at first.  The first buoy came up pretty fast.  As I rounded the buoy my siting was off because the next buoy was at the next corner.  They REALLY needed more buoys!  I started to go too wide and at one point I stopped to see where I was and I went off course a good 75 feet or so too wide which wasted time.  Got back on track,rounded the second buoy and sited for shore.  they did have one of those huge, tall yellow blown men with arms at shore which made it much easier to site.  I got seemed like I was making time and the next thing I knew my hand hit sand.  As I stood up I looked at the watch, a tad over 20 min.  Damn!  If I didn't go off course I could have came in under 20 which for me would have been good!  The run up to T1 was muddy and slippery. Time: 20:26 

T1 - Had what I thought was a decent T1 time.  Got a little fuzzy with getting the helmet on but overall went well.  Time 1:48

Bike - Here's where I thought I would do quite well.  The Bike is my strongest of the three events ( again, not saying much...LOL!) The game plan was to go easy the first 8 miles or so because there was a good headwind out of the NorthEast.  I took off and for whatever reason couldn't get my dang foot into the shoe!  At one point I started to slow down and I had to peddle only to have the shoe hit the pavement.  I almost had to stop but recovered and went on.  I was right....STRONG headwind.  I hunkered down and when I looked at the speedo it read 17MPH a lot.  I had some people pass me but not many.  As I rounded pass mile 8 I felt it change to a cross wind.  Around mile 11 I got the tail wind and took off!  Over the next 5 to 8 miles I was well over 20MPH and often in the 24 to 26 range.  Hydration was going well taking in fluids when needed.  Around mile 22 the roads turned to complete CRAP!  Potholes, seems with tar coming out, even a dead porcupine in one of the potholes!  I thought I flatted twice during this 4 mile stretch but thankfully I didn't.  As I got closer to town the traffic got bad.  About a 1/2 mile to 1 mile out the police had traffic stopped and you had to ride i the bike lane and couldn't pass anyone.  Came into transition and looked at the speedo.  I think it read about 18.5 average.  Time per event said like 17.9.  Total bike time  1:30:12

T2 - Pretty good T2.  Racked the bike, at down to put shoes on.  Had a little problem loading gels in the back pocket.  Time 1:51

Run -  I was hoping I didn't go too hard on the bike and blow my run up.  Starting out I felt pretty good but quickly notices my lower quads were cramping up a bit.  I had a goal of keeping my pace at about a 9:30 mile or less.  Around mile 1 I met up with Ann.  I stopped for a couple seconds to wish herluck and ask how her IT band was feeling.  We kisses and as I strted to run off someone from behind joked "None of that on the course now!"  We laughed and I yelled back "I have no clue who she is, I just met her!"  That got some laughs.....The quad cramps were holding in check but I still needed to be careful.  The course was motly paved but there was a small stretch of city sidewalk with recessed driveways and curb you had to watch out for.  Seemed like the turnaround took forever!  Trying to be proactive I sucked down a gel packet at the turnaround to prevent a bonk.  Around mile 5.5 my heel started to feel "hot" or maybe like I had a blister forming.  I stopped and took my how off which helped.  Finally saw the finish line and there was Ann video taping me as I came in!   Time:  59:41, pace 9:37

I had two sets of goals.....My pie in the sky time (around 2:35 and the "I really suck" time that I wanted to be under 2:58).  I finished in 2:53:55 so no, not great but stil 4+ minutes under my bottom threshold. For my first long course race I will take it!  Ann had a good race too finishing in 2:01:16!  I NEEDED this race badly.  I had 2 so-so sprint races this year and one good one.  I needed to do a long course to see where I am and to know what I need to do for next year as I shoot for a HIM.  I NEEDED to have agood race to finish off the year on a high note and I think I accomplished that.

Chris

 

Bear Cupboard 5K

RACE DAY!  Ann's been very motivated and a couple days ago said...."Let's do this!"  We've been upping our workouts and runs so I thought it would be a good precursor to next weeks triathlon.  We arrived, stretched, warmed up, and were ready to go!  I kissed Ann and waited for the horn.  I took off and had good pacing going.  The first mile I was flying (at least for me!) at around the low to mid 7 min mile range.  Mile 2 took me down to around a 7:45 pace and in the third mile I fell to an 8 min plus pace.  I finished at 7:56 per mile pace for a total time of 24:37.  Sad part was I missd the podium by 27 seconds.  I waited for Ann and was hoping he training was going to pay off.  Time went by......Ifinally saw her and after she crossed she said she tripped on a board on the trestle that goes over the lake and fell brusing ans skinning her knee pretty bad.  I took her to the first aid station and they iced it.  Now it's rehab time for Ann and she hopes she can race next weekend.

Swim Training day!

Well, the weather is finally cooperating a little and it turned out to be a nice day for a swim.  Time still isn't coming down much but we have been working on form.

First Duathlon of the year!

Cooney Duathlon!

Well, this year we traveled down to Oconomowoc to take part in an early season race, the Cooney Duathlon.  It was a 2 mile run, 21 mile bike and another 2 mile run.  The weather was ok.....cool, around 50 and cloudy, but it was quite breezy also.  At least the rain held off!  Woke up at around 4:30.  Thought it would be easy to find a cup of coffee in the hotel, I was wrong!  Searched everywhere, wound up make a single cup in the room.  Woke up Ann around 5:30.  Found out no breakfast until 7AM on a Saturday, good thing I was prepared and brought oatmeal and bananas.  Got ready, dressed and loaded the bikes. 

Arrived at the event.  Weather was cool, around upper 40's and cloudy.  It was fairly breezy out too.  Got our tribags and bikes off the rack and headed to transition.  Found our spot and prepared the area for T1 and T2.  About 40 minutes before race start I got in line to go to the bathroom one last time.  Ann jogged around warming up  There were only 4 porta toilets, so I stood in line until about 10 minutes before race start so I didn't have as much time to warm up as I wanted to.   

The race started in waves, we were last which I don't like because it makes me feel like I'm back of the pack!  LOL!  The buzzer went off and so did we.  I was wearing my new Hoka's and trying to run with my new "faster cadence" stride.  I felt a little winded but held out enough and made it to transition.  Time - 7:51mi.  Grabbed my bike and off I went!  Heading out I knew I needed to practice more transitions.  I had a hard time getting my feet into my shoes and took longer than I should.  These early season races usually give me a reality slap or two!  As I kept pedaling, I realized I made a HUGE mistake.  A few days earlier I posted my fit on ST and had responses of "Your seat is to high".  So, I lowered it almost 2 cm and then it rained and I had no time to test it out prior to race day.  The entire 21 miles felt like I was under powered and too short on my peddle stroke.  I also made the mistake of not trying out my new fabricated water bottle mount  prior to race day and couldn't get anything out of my drink tube, so no hydration!  The roads were ROUGH with potholes and it was windy which didn't help.  Result?  One of my slower rides clocking in at 19.7 MPH.  I had every intention of hitting a constant 21+MPH day.  Came into transition, racked the bike and off I went.  My lower inside quads were really sore (from too short seat height) and I was exhausted from the bike and knew my run wouldn't be great.  It wasn't.  I posted an 8:35 per mile time.  Came into the finish line and frankly was happy it was over, grabbed some water and a protein bar and watched for Ann to come in on the bike.  A few minutes later she came in and looked tired.  The wind and rough roads got to her also and her magnet came loose on the front wheel so she had no clue what her speed, or anything else was.  She looked like she needed a little push so I started to give her   some positive reinforcement that she was doing great and to keep it up!  She asked if I would run with her.  I hesitated because I was still tired myself but I sucked it up and did.  She did great and finished.  All in all it was a learning experience.  I thought my run would suck ( I  suck at running ) and my bike would be good.  It was the exact opposite!   I broke every rule of racing (don't do anything new on race day) and I paid the price for it.  It wasn't my worst race, but one I will remember.  Next up....a Sprint tri in a few weeks!

Start!

coming in from first run

coming in from first run

coming in from bike

heading to transition

finishing!

Weight Day in the Gym!

Had a good workout today hitting the large major muscles.  At this time of the year we are focusing on more endurance so our weight days are shorter and fewer.  I started out doing Smith Bench.  I did 4 sets and hit 110 pounds o my last set at 3 reps.  Next I did Narrow Lat pulldowns to work my back and tris.  I did 4 sets and hit 110 pounds as well on my last set for 5 reps.  Then finished up on Leg press...I was excited to do these since legs are always my strong area.  I did 5 sets and on my last set I PR'd doing 630 pounds at 3 reps!!!!!  SO EXCITED!

Ann

Weight training day!

Love lifting days!  Chris had me do Chest and Biceps and I threw some side Kettle Balls in as well.  Strength is getting better.  I was able to do a third rep (struggled but did it!) at my max of 120 pounds on the Smith Machine Bench Press when last time I could only do 2.

Ann

Great couple days of workouts!

So Sunday we went to the gym.  I did some"speed work" on the treadmill.  I ran 2 miles and did it in 15:45 so I was happy I was able to get it down below 8 min per mile.  Even when I train outside I rarely do that speed!  Hopefully it's a start of a good thing.

Ann swam on Saturday, so she wanted to do some lifting.  I had her do chest and core.  She did an awesome job, benching over 120 pounds and was able to hit 135 pounds for one rep!  She also was able to go p in weight on Pec Deck and Cable Crossovers.  She finished up with a medicine ball bounce for 3 sets and 3 sets of Kettle ball swings!

Triathlon Endurance Training

My endurance for whatever reason is down from a few months ago so I've been trying to add more metabolic training to not only burn some fat but to build up endurance.  Yesterday I had a simple but effective workout:

10 minute cardio warm-up on the elliptical machine

5 sets of the following:

2 minutes boxing

1 min wall sit

30 seconds plank

30 seconds decline situps with medicine ball

On about set 4, I started to crash/bonk.  I took a short break then decided to push through.  Good and short workut that burns a lot of fat and helps with endurance.   

Ann

Chest Workout Day!

Had a great chest workout today! Since Chris's rotator cuff surgery, I can't do normal free bar bench presses, so I have to do them on the Smith Machine.  On my 4th set I was able to hit 120 pounds!  

Ann 

Swim Training

Had an opportunity to get to the pool to start training on my swim.  It's only been the second time I've been in a pool since September 1st so I felt the workout went pretty well considering.  I'm trying to get better form and become more streamline so if I have to do an event without a wetsuit I don't freak out.  After the holidays I will be hiring a swim coach to try and help me even more.  My goal is to get in the pool at least every other week if not every week.  The pool is about 30 min away which makes it difficult sometimes to get to.As you can see, my feet tend to go wide when I rotate and my arms are too wide through the stroke.

Ann

Chest Day!

Had a GREAT weight day today, hitting my Chest/Pecs hard!  Got up to 45LB plates (90Lbs total) on the Smith Machine Bench Press, 120Lbs on the Pec Deck, 35Lbs on Dumbbell Incline Press, and 50Lbs on the Cable Fly (Pic below).  

Ann

Great Leg day!

Getting back into the lifting and yesterday felt great!  I did multiple exercises including close in leg presses, Sumo Leg presses, Lunges, calf press.  Here was my last set of Sumo Leg presses and after multiple sets I worked up to 540 pounds with just the plates, that's 12 total plates!  I was able to do 8 reps!  

Ann

Triathlon Season coming to an end.....

Well, the weather has changed and it's getting cold.  Events are pretty much done for the year and all that's left is hoping for a few nice days to get outside and train before the snow flies.  It's been an "interesting" year for us.  Ann came on like gang busters and after doing a duathlon and a couple running events she finished the season doing 2 triathlons within one week of each other!  I have been nagged by injuries all year starting with a weightlifting injury back in February that hampered my lifting all year then a hip flexor issue that prevented me from doing any half or full marathons and then an accident that messed up my shoulder.  I ended up completing a duathlon, 3 triathlons, 2 running events and a swim event.  My times were very good, completing races faster than I anticipated.  Were I fell short was moving up in the ranks to longer triathlons.  I'm hoping to get my shoulder issue resolved one way or another so I can begin a strict and intense off season routine that will get me to the next level.    

Second Triathlon in 1 week!

Well, I loved doing my first one and Chris found this one relatively close to home so I thought I'd give it a "tri".  LOL!  This was a sprint Triathlon down in the Shawano area.  It consisted of a 1/4 mile swim, a 16.6 mile bike and a 3.5 mile run.  The event was fun, laid back and well organized.  The bike route was redone due to some road construction and had a number of hills and was more challenging than the old course from what we were told.  I felt great on the swim my timing was pretty good!  The bike was was challenging as I said before, with numerous hills.  I averaged just under 15 MPH.  I got off the bike and felt pretty good going into the run.  It was supposed to be a 3.5 mile run but I think it was closer to 4 miles.  The last mile got me.....I started fading and having a hard time with my breathing.  All in all I had fun, and it was a nice addition to my first tri I did the Sunday prior! 

A new "Personal Record" on the Leg Press Today!

Had a good workout and on my 4th set of close leg presses was able to do a new personal best of 600 punds (just plates)!

Ann's Leg Annihilation Day !

I had a great leg day!  I was able to PB on my close leg press, leg extension and calves!