Well, it's been a rough couple of weeks for sure. After the last post when I had visited the Duke Urgent Care and they told me that I had a case of bad sinusitis I stayed home for two days feeling miserable. I managed the workout with Lauren and Charlie and then went to Blake's funeral service the next day at Trinity School, but otherwise, bed-bound and sickly for 2 straight days. On Wednesday of last week, I decided that is was time to get out of bed, especially since I thought it was just sinusitis, and get moving.
I taught the TRX class early Wed morning and had extreme difficulty with breathing and started to get a little concerned. I finished off the morning and then headed to my primary care physician to get another look at the "sinusitis". While I was at the doctors office, I collapsed because I couldn't breathe and lost sensation in both arms. At this stage, I felt like I was in a House episode and was going to die. They called the ambulance and took me straight to Duke ER. They immediately took a chest x-ray and saw that the lower right lobe of my lungs had collapsed and flattened out due to the bacteria that was enveloping it. They caught it quick enough that I didn't need a chest tube and they placed me on high-powered antibiotics that took a few hours to start working while they monitored me in the hospital.
The bad news is that I can't do any vigorous exercise for at least 6 weeks. This is a huge setback in terms of training and I'm bummed because I was well on pace to get a 1:35 or less for the half marathon in March and easily break by previous record of 1:41 (the only other time I've run an open half marathon). My running was strong, my biking was decent, and I was looking forward to the spring. That is now on hold...
The good news, and perhaps the only news that I should consider, I'm alive. I live to see another day and will train again just not any time soon. Instead, I'm focused on getting better and trying to put some of the 15 lbs of weight that I lost in 20 days because of the Engine 2 Diet and sickness combined. It is really hard for me to put back on weight, but since I can't do much cardio I will focus all my energy into weights.
That brings me to the Engine 2 Diet. Many people have asked my take on the diet and so here it is... I think it does what it claims, weight loss and lowering cholesterol. My weight dropped 15 lbs in 20 days and cholesterol went down slightly (although I was at 140 total cholesterol before so I didn't want to lose much anyway for adequate cell functioning). What it did to a healthy and active male, though, was make me worse. The fat content was at 18-22% daily caloric intake before E2 and then down to 3-5% on E2. Even though the caloric intake was the same, I strongly believe the fat helped slow down my metabolism and make my immune system stronger. With less fat, my metabolism actually increased and my immune system weakened and I feel may have contributed to my pneumonia in the long run. In summary, good for a majority of obese America, bad for the healthy and already stable individuals. I will NOT be going back on it any time soon...
The last 2 weeks have really opened my eyes and made me realize that I'm not quite as invincible as I once thought. I've aged a bit and learned that I will need to pay closer attention to signs of sickness and fatigue. Furthermore, once I recognize those signs, listen to them and actually rest the body stopping the progression of various bacteria and viruses the kids might bring home to my lungs. I'm happy to still have life and glad that Carrie and the boys were also able to recover and rebound as well (Braden was also diagnosed with pneumonia the same day that I went to the ER). I have a new found appreciation of modern medicine and am glad for the antibiotics that have seemed to help up to this point. I still have a cough that I'll give 1 more week before I go back to the primary care physician for a re-check...
Showing posts with label Charlie Densmore. Show all posts
Showing posts with label Charlie Densmore. Show all posts
Thursday, February 9, 2012
Monday, January 30, 2012
Slow Climb
It's been a rough 4 day stretch here and I'm not sure where to begin...
Saturday, January 28th, a good friend and long time ActivEdge athlete/employee, Lauren Hubbard's little brother (also an ActivEdge alum), died in a tragic accident in the afternoon. I don't really want to discuss the details because people start to form their own opinions in situations like these, but Blake was a sweet boy with plenty of life left. Those who will read the news reports or have seen the story on TV need to know that Blake was fun, caring, and loving 14 year old son and sibling. Not known at all for taking risks and usually a very conservative in nature person, I can only hope that those who really know him will remember these things.
Sunday, the pastor at our church, Steve Breedlove, covered Blake's death in the sermon and moved the whole congregation to tears. Another long time church goer, Patrick Kelly, died the same day as Blake and so between the two of those individuals, it was a tough service to get through. I was ushering that day and needed to leave the sanctuary several times because I was crying so hard.
On top of that, I was getting sick, really sick. I had to go to Duke Urgent Care and they suggested sinus surgery and referred my out to an ENT surgeon. In high school, I broke my nose playing basketball and this caused a deviated septum. I have only been able to breathe out of one nostril since then but have managed to do just fine and didn't really notice it until my running and triathlons picked up these last couple of years. Unfortunately, when viruses get caught in the nasal cavity that does not drain like the other side, it becomes very difficult for me to shake the illness and I get even more sick than a normal person would with the same virus. The kids have been bringing more and more viruses back from school and play groups and for this reason it seems I have been constantly sick for the past 2 months. Time to get that fixed. I am trying to get the surgery scheduled immediately since there will be no activity after for 2-3 weeks. I will most likely miss the Tobacco Road half marathon but should be able to rebound for tri season and the Beaverdam opener. I was looking forward to going 1:35ish and was feeling great on my running... oh well, next year.
Today, Lauren came in to help take her mind off things and Charlie and I lifted with her. It was about all I could do though and felt terrible the whole time. I went home immediately after and got back into bed. Lauren is such a strong young lady and I will continue to pray and support her the best I can. Meredith and I plan on attending the services tomorrow, even though it looks like I'll still be home sick for the morning at least...uggghh. Let's begin the slow climb out...
WOD:
4 sets of incline DB press x 6
3 sets of SA cable rows seated x 10 each arm
3 sets of BOSU oblique abs x 12 each side
4 sets of hanging cleans x 6
3 sets of dips on the machine
3 sets of hammer curls x 8 each side
3 sets of DB split press x 4 each side
3 sets of DB raises 7,7,7
Saturday, January 28th, a good friend and long time ActivEdge athlete/employee, Lauren Hubbard's little brother (also an ActivEdge alum), died in a tragic accident in the afternoon. I don't really want to discuss the details because people start to form their own opinions in situations like these, but Blake was a sweet boy with plenty of life left. Those who will read the news reports or have seen the story on TV need to know that Blake was fun, caring, and loving 14 year old son and sibling. Not known at all for taking risks and usually a very conservative in nature person, I can only hope that those who really know him will remember these things.
Sunday, the pastor at our church, Steve Breedlove, covered Blake's death in the sermon and moved the whole congregation to tears. Another long time church goer, Patrick Kelly, died the same day as Blake and so between the two of those individuals, it was a tough service to get through. I was ushering that day and needed to leave the sanctuary several times because I was crying so hard.
On top of that, I was getting sick, really sick. I had to go to Duke Urgent Care and they suggested sinus surgery and referred my out to an ENT surgeon. In high school, I broke my nose playing basketball and this caused a deviated septum. I have only been able to breathe out of one nostril since then but have managed to do just fine and didn't really notice it until my running and triathlons picked up these last couple of years. Unfortunately, when viruses get caught in the nasal cavity that does not drain like the other side, it becomes very difficult for me to shake the illness and I get even more sick than a normal person would with the same virus. The kids have been bringing more and more viruses back from school and play groups and for this reason it seems I have been constantly sick for the past 2 months. Time to get that fixed. I am trying to get the surgery scheduled immediately since there will be no activity after for 2-3 weeks. I will most likely miss the Tobacco Road half marathon but should be able to rebound for tri season and the Beaverdam opener. I was looking forward to going 1:35ish and was feeling great on my running... oh well, next year.
Today, Lauren came in to help take her mind off things and Charlie and I lifted with her. It was about all I could do though and felt terrible the whole time. I went home immediately after and got back into bed. Lauren is such a strong young lady and I will continue to pray and support her the best I can. Meredith and I plan on attending the services tomorrow, even though it looks like I'll still be home sick for the morning at least...uggghh. Let's begin the slow climb out...
WOD:
4 sets of incline DB press x 6
3 sets of SA cable rows seated x 10 each arm
3 sets of BOSU oblique abs x 12 each side
4 sets of hanging cleans x 6
3 sets of dips on the machine
3 sets of hammer curls x 8 each side
3 sets of DB split press x 4 each side
3 sets of DB raises 7,7,7
Monday, January 23, 2012
Stress Reaction
I'm not talking about when I see Charlie Densmore getting ready to rip me up in weights, I'm talking about my right shin... was forced to take off the weekend (including the long 8 mile run) because I could tell my right medial tibia was starting to develop a stress reaction and this needed some rest.
Even after no running on Sat, Sun, and today, the pain still lingers. Despite the pain, I was able to hit some 2 min power intervals on the bike trainer over lunch. Warmed up at 100-140 Watts at 95-100 cadence for the first 20 mins while talking with Roger about the UT project coming up - very exciting time for ActivEdge and UT, both! After the warm, did 2x2 min PI's with 2 min RBI at 200 Watts and then did 8x2 min PI's with 2 min RBI at 280 Watts keeping the cadence at 95-100. The recovery and time after was at 180 Watts, same cadence. A good 90 mins on the bike.
Prior to the bike, had a good weight session with Charlie - WOD:
4 sets of incline BB press - 8 reps up to 165lbs failing the last set at 7
3 sets of Dynamax ball ab slams x 10 each side 16lb ball
3 sets of jump rope (painful on shin btw) x 100
3 sets of NG alternating pull ups x 14
3 sets of front squat to press with BB x 8 with 95lbs
3 sets of stab ball glute/ham raises x 15
Finished the evening teaching a great TRX class that had a good turnout. Happy to see Bill and Rachel make it this time..
Worried about the development of the reaction on the right tibia but will plan to march forward with the running for tomorrow. If too painful, will decide course of action at that point...
Even after no running on Sat, Sun, and today, the pain still lingers. Despite the pain, I was able to hit some 2 min power intervals on the bike trainer over lunch. Warmed up at 100-140 Watts at 95-100 cadence for the first 20 mins while talking with Roger about the UT project coming up - very exciting time for ActivEdge and UT, both! After the warm, did 2x2 min PI's with 2 min RBI at 200 Watts and then did 8x2 min PI's with 2 min RBI at 280 Watts keeping the cadence at 95-100. The recovery and time after was at 180 Watts, same cadence. A good 90 mins on the bike.
Prior to the bike, had a good weight session with Charlie - WOD:
4 sets of incline BB press - 8 reps up to 165lbs failing the last set at 7
3 sets of Dynamax ball ab slams x 10 each side 16lb ball
3 sets of jump rope (painful on shin btw) x 100
3 sets of NG alternating pull ups x 14
3 sets of front squat to press with BB x 8 with 95lbs
3 sets of stab ball glute/ham raises x 15
Finished the evening teaching a great TRX class that had a good turnout. Happy to see Bill and Rachel make it this time..
Worried about the development of the reaction on the right tibia but will plan to march forward with the running for tomorrow. If too painful, will decide course of action at that point...
Friday, January 20, 2012
Blink 182
This was the last meat session with David Hey before he heads back to NY tomorrow morning. He wanted upper body focus and to failure and I let him pick the music playlist which was Pandora's take on Blink 182 channel. Patrick Costello and Charlie joined us, while Garrett did his own thing at the same time. Here's the breakdown:
Bodyweight bench press (although weighing in at a low 174 lbs I still put 185 lbs on the bar since that is what I usually weigh when not on the Engine 2 Diet). 4 sets to failure - each set followed immediately by push-ups to failure. My numbers at 185 lbs were - 15 reps, 13, 10, and 9
4 sets of SA cable wide pulldowns at 6 each side taking it to #14
3 sets of EZ bar standing curls at 6-8 reps at 85 lbs
3 sets of pop-up pull-ups to wide grip to failure (forearms failing first)
3 sets of SA alt Arnold press at 5 each arm at 55 lbs
3 sets of dips with 35 lbs added KB at waist to failure
2 sets of Hammer curls alt at 40 lbs DB's
2 sets of skullcrushers at 85 lbs x 6 reps
Tabata-style (20/10 for 2 rounds):
TRX bicep curls
TRX chest flys
TRX high pulls
TRX tricep extensions
Bodyweight bench press (although weighing in at a low 174 lbs I still put 185 lbs on the bar since that is what I usually weigh when not on the Engine 2 Diet). 4 sets to failure - each set followed immediately by push-ups to failure. My numbers at 185 lbs were - 15 reps, 13, 10, and 9
4 sets of SA cable wide pulldowns at 6 each side taking it to #14
3 sets of EZ bar standing curls at 6-8 reps at 85 lbs
3 sets of pop-up pull-ups to wide grip to failure (forearms failing first)
3 sets of SA alt Arnold press at 5 each arm at 55 lbs
3 sets of dips with 35 lbs added KB at waist to failure
2 sets of Hammer curls alt at 40 lbs DB's
2 sets of skullcrushers at 85 lbs x 6 reps
Tabata-style (20/10 for 2 rounds):
TRX bicep curls
TRX chest flys
TRX high pulls
TRX tricep extensions
Monday, January 16, 2012
Start Over
Time to hit the "START OVER" button and begin anew... I've deleted some of the past posts that were to focus on the future and the here and now. I've learned from my mistakes in trainnig and the choices that I've made and am ready to forge forward with no regrets and no looking back. For those who were following a workout in the past and have already asked where it is located, I'd be happy to talk you through it and see if we can reconstruct what I did... if not, just jump on board and follow the newer routines. Today's WOD:
Warm-up - 4 sets
DB Squat Complex - 4 end loaded squats/ 4 cleans/ 4 presses/ 4 top loaded squats with 30lb DB's
Jump rope x 100
3 sets of the following pairs:
SA DB press on foam roller x 5 each side 65lbs peak
Squatted rope curls #8x10
Hanging cleans - 135lbs x 6
Walking lunges - 10yds 35lb DB's
Tabata-style (20/10 for 6 sets):
Push-ups on KB's
Jumping slam balls 8kg
SA DB row off bench left 60lbs
SA DB row off bench right 60lbs
Prone Y's with 8lbs
Charlie joined me and we had the workout knocked out in a little over an hour but can easily be done in 45-50 mins without too much interruptions.
Warm-up - 4 sets
DB Squat Complex - 4 end loaded squats/ 4 cleans/ 4 presses/ 4 top loaded squats with 30lb DB's
Jump rope x 100
3 sets of the following pairs:
SA DB press on foam roller x 5 each side 65lbs peak
Squatted rope curls #8x10
Hanging cleans - 135lbs x 6
Walking lunges - 10yds 35lb DB's
Tabata-style (20/10 for 6 sets):
Push-ups on KB's
Jumping slam balls 8kg
SA DB row off bench left 60lbs
SA DB row off bench right 60lbs
Prone Y's with 8lbs
Charlie joined me and we had the workout knocked out in a little over an hour but can easily be done in 45-50 mins without too much interruptions.
Wednesday, December 28, 2011
Christmas' Plural
We are in Christmas number 2 right now with Carrie's parents in town and the kids are loving the 2nd round of gift opening. Last week, I had time off and we went up to Beech Mountain for a few days with the kids. We were hoping to have some fun in the snow, but at 5000ft elevation, all we got was a little rain and 60 degree days. One of the days, it was so warm when I went for a long run, that I was tempted to take off my shirt because I was sweating so profusely... nonetheless... We had a great time in the cabin, aptly named "Peace of Heaven" and we did some nice hiking at Grandfather Mountain. Once I load the photos, I'll link them through my Picasa Albums and Google+ account.
On the way back from the mountains, we stopped in Winston and I got to see my dear friend Andrea for the second time in a few weeks and got to see an already growing Ezra James.. what a joy! Kenny and I enjoyed several good grafts of Craggie's Antebellum Ale and stayed for a nice dinner. Wish they lived a little closer and hopeful that they just might end up in Durham...
Zimm and I were joined by Charlie for the traditional and epic Beowulf workout that we nailed down on Christmas Eve. Charlie's first attempt was a respectable sub 40 min effort as Zimm and I watched him lead out on The Grid. I hung on dear life bringing up the rear and was just happy to survive another day. Charlie was surprised at how tired I was at the end as I lay slumped in the rowing machine. Zimm broke my record of last year, but then I had to break his "new" record and went 32 mins. Exhausted and tired I barely made it back home for Eve service at All Saints.
We woke up in our own house for Christmas morning. We have been able to do this for the past 3 Christmas' but usually are headed out on the road or flying that day to see family so it was nice to just relax for a change. Braden and Eli loved opening their gifts and were so excited to share Face Time on Carrie's iPhone with their grandparents. Braden's favorite gift was his Spider-Man action figure and Eli's was the food. They both loved their new books and matching 993 New Balance shoes (which are AWESOME of course! haha).
I had to return to work this past Tuesday and Carrie's parents have started to help put together the complicated fort and swingset. With all the grandparents coming over and around the next several days we may just have the set up and done by the time the last one leaves.
As for training, it has sort of taking a back seat for now. I haven't swam in over 2 weeks and biked sporadically. I have managed a couple sessions of weights but have stayed on top of the running and am looking forward to trying to better my Tobacco Road half marathon time. My training is not quite the intensity that I'd like, but I have a lot on my plate and am preparing for a giant step forward for ActivEdge in 2012. I have the long tempo run tomorrow and will hopefully be joined by my old friend, Ted Reedy - lunch to follow... maybe Nana's Tacos? Friday looks to get me back on the bike on the trainer (assuming that the garage has been cleared from all the playset set-up). If not, weights with David Hey over lunch looks to be extremely intense (everything is with him haha). Liking the no direction randomness for now. Blood tests tomorrow to start off the Engine 2 Diet which starts on Monday, January 2nd.
Thanks for hanging with me over the Holidays and look for some great workouts to be posted starting January 2nd!
On the way back from the mountains, we stopped in Winston and I got to see my dear friend Andrea for the second time in a few weeks and got to see an already growing Ezra James.. what a joy! Kenny and I enjoyed several good grafts of Craggie's Antebellum Ale and stayed for a nice dinner. Wish they lived a little closer and hopeful that they just might end up in Durham...
Zimm and I were joined by Charlie for the traditional and epic Beowulf workout that we nailed down on Christmas Eve. Charlie's first attempt was a respectable sub 40 min effort as Zimm and I watched him lead out on The Grid. I hung on dear life bringing up the rear and was just happy to survive another day. Charlie was surprised at how tired I was at the end as I lay slumped in the rowing machine. Zimm broke my record of last year, but then I had to break his "new" record and went 32 mins. Exhausted and tired I barely made it back home for Eve service at All Saints.
We woke up in our own house for Christmas morning. We have been able to do this for the past 3 Christmas' but usually are headed out on the road or flying that day to see family so it was nice to just relax for a change. Braden and Eli loved opening their gifts and were so excited to share Face Time on Carrie's iPhone with their grandparents. Braden's favorite gift was his Spider-Man action figure and Eli's was the food. They both loved their new books and matching 993 New Balance shoes (which are AWESOME of course! haha).
I had to return to work this past Tuesday and Carrie's parents have started to help put together the complicated fort and swingset. With all the grandparents coming over and around the next several days we may just have the set up and done by the time the last one leaves.
As for training, it has sort of taking a back seat for now. I haven't swam in over 2 weeks and biked sporadically. I have managed a couple sessions of weights but have stayed on top of the running and am looking forward to trying to better my Tobacco Road half marathon time. My training is not quite the intensity that I'd like, but I have a lot on my plate and am preparing for a giant step forward for ActivEdge in 2012. I have the long tempo run tomorrow and will hopefully be joined by my old friend, Ted Reedy - lunch to follow... maybe Nana's Tacos? Friday looks to get me back on the bike on the trainer (assuming that the garage has been cleared from all the playset set-up). If not, weights with David Hey over lunch looks to be extremely intense (everything is with him haha). Liking the no direction randomness for now. Blood tests tomorrow to start off the Engine 2 Diet which starts on Monday, January 2nd.
Thanks for hanging with me over the Holidays and look for some great workouts to be posted starting January 2nd!
Thursday, December 1, 2011
Bringing It Back Together
Got a little slack in my diet and dedication to athletic perfection over the last week.. BUT, wouldn't change a thing haha! Had a great Thanksgiving with 22 people at our small house in the Chapel Hill woods. My parents, brother, and his wife, were gracious enough to share a few hours of their time with a bunch of friends from church that decided to stay in the area. We were joined by the Bowman's (x5), Densmore's (x5) + a Campus Crusade leader from Duke named Sarah, and Danielle, Luke, and Anastasia Jackson! What a blast! Glad that the weather was absolutely beautiful and the kids were able to run around outside and the adults were able to hang out by the Weber grill that was smoking the turkey breast as the big turkey was roasting. Jay and Julie Harris of Harris Inc. were generous enough to give us plenty of beer from lots of local breweries like, Natty Greene's, Lonerider, Big Boss, and Triangle Brewing Co. We still have plenty left in "The Lab" so please stop by and we can throw back a few!
Anyway, the party was great and we had a ton of fun. I'm still undefeated at Cornhole (Bags from up North), and would be happy to take on any and all comers for a friendly wager. We have some sweet new boards painted in UNC colors that I need to take a picture of and post soon...
On Friday, my parents watched the kids while my brother and his wife, Lindsay, came with us to the Duke Elite 8 game against Long Beach State Univ. What a great victory for the team and Robbie! Couldn't happen to a better man and coaching staff!! So proud and happy for them! We are strongly considering making the trip to Georgia to watch them play! Also happy for our Wake Forrest athletes, Kelsey and Lindsey, as they advanced as well to match up against Duke in the Final Four.
As for this week, hit the track on Tuesday over lunch for some speed work and then got in an early morning run at Duke with Rachel for some distance (9 ish) miles. Unfortunately, no time for swimming this week but the weights for this week are listed below:
Anyway, the party was great and we had a ton of fun. I'm still undefeated at Cornhole (Bags from up North), and would be happy to take on any and all comers for a friendly wager. We have some sweet new boards painted in UNC colors that I need to take a picture of and post soon...
On Friday, my parents watched the kids while my brother and his wife, Lindsay, came with us to the Duke Elite 8 game against Long Beach State Univ. What a great victory for the team and Robbie! Couldn't happen to a better man and coaching staff!! So proud and happy for them! We are strongly considering making the trip to Georgia to watch them play! Also happy for our Wake Forrest athletes, Kelsey and Lindsey, as they advanced as well to match up against Duke in the Final Four.
As for this week, hit the track on Tuesday over lunch for some speed work and then got in an early morning run at Duke with Rachel for some distance (9 ish) miles. Unfortunately, no time for swimming this week but the weights for this week are listed below:
WEEK 5
Mon (WOD): 3 sets unless noted
Bench press - 4 sets of 5
TRX squats into TRX single leg squats - x 12 and then x 8 each side
Open chest arching pull-ups - BW to fail
BB loaded split squats - x 6 each side
Bent over BB loaded close grip rows - x 10
Crunches on stability ball x 15
DB split press x 4 each side (do all 4 on one side and then switch)
Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x
1. L hand on med ball push ups
2. Plank
3. R hand on med ball push ups
4. Hamstring letdowns (sets 4-6 RDL's in place with a 72lb KB)
5. Dynamax fwd slams (sets 4-6 added a jump before the slam)
6. Bench jumps on left
7. Bench jumps on right
8. Horizontal pull-ups
9. 45lb bar hold leg raises
10. Med ball shuffle jumps
Fri (WOD): 3 sets unless noted
Decline DB bench press - x 8-10
SL hamstring curls on stability ball x 12 each side
Seated underhand pulldowns x 10
Lateral plate lunges x 10 each side
Skullcrushers - x 10
Cable swimming pulls - x 10 each side
Vertimax squat jumps 4 x 4 for each set
Decline pulse abs and hold - 30 pulses and then 15 sec hold
Sunday, November 13, 2011
On All Cylinders
Today was a good day for the women's soccer team at Duke, winning their first round of NCAA's and continuing their best season in their history. What's really ironic, is that this is happening in what many feel is UNC's worst season in history. Nonetheless, both teams are dangerous going into the tourney and it should be interesting to see who will go farther. Great games today by Mollie Pathman and Nicole Lipp and good to be in the company of the Densmore clan and Maddy.
As for training, Roger resumes this week and we have one more week before the official 18 week training plan for the Tobacco Road half marathon. Focus is still on weights, running, and adding swimming as my cross.
As for training, Roger resumes this week and we have one more week before the official 18 week training plan for the Tobacco Road half marathon. Focus is still on weights, running, and adding swimming as my cross.
WEEK
3
Mon
(WOD): 3 sets unless noted
DB
slight incline press to fly – 2 sets x 8 and 2 sets x 6
KB
front loaded squats x 8
Ring
pull-ups x 8-10
DB
heavy step-up x 6 each side
TRX
triceps/biceps x 8 of each
Supine
leg throws x 30
Standing
DB “Y” press x 8
Wed
(WOD) – HIIT Tabata Style 6x thru with 2 min rest after 3x
- SL up on BOSU push-ups –
right
- Feet up on BOSU plank
- SL up on BOSU push-ups –
left
- Frog jumps
- KB drop back lunge to
press – right
- KB drop back lunge to
press – left
- Seal-ups
- Burpees
- Alternating SL squats
- SA alternating KB pulls
Fri
(WOD): 3 sets unless noted
WG
pull-ups to failure (add weight if getting over 15)
Shuffle
jumps/squat x 10
Stability
ball cable press x 10
Plyometric
high box jumps x 8
Straight
bar pushdowns x 10
Prone
Y-T-Arrow x 10
Dips
to failure (add weight if over 15)
Ab
rollouts x 10
Wednesday, November 9, 2011
Ezra James
Loving the Autumn time and the cool mornings to run in... makes this so much more enjoyable. Did 2 laps around the Wu Duke trail, 1 with Maddy and 1 without. It took all my strength to leave the watch inside the car and just run it at a casual pace during the reintroduction to running week. After Maddy had to skip out to go to work, I put the iPod on and Old Pine by Ben Howard was the 2nd song on. I really think that is the absolute perfect autumn song and I loved every minute of it. Starts slow, builds, and then finishes fast - perfect for running! I'm kinda on a Ben Howard kick right now too so that was great that he came on - I currently have 171 songs on the shuffle now and it's fun to see what might pop up next. 6 miles total for the run and a great afternoon Tabata session with Charlie. Tomorrow will be the first day in the pool since Sportsplex over 3 weeks ago... ugh. On the way home, my good friend David (Kenny) sent me a text with the picture of their newest addition - Ezra James Olson. My college best friend, and his wife, Andrea was a trooper throughout as she pushed a 9lb baby into this world at 2:15pm. So happy for them both... another life, another miracle from Our Creator. Blessed.
Tuesday, November 8, 2011
Running Engaged
Day one of running was a bit chilly... woke up at 5:45am and stumbled into my car and drove over to the track for a workout. Started with 1 mile up easy at 8:15 and then 4x400m repeats with 200m RBI. Morven needed to study and Rachel was a no show because it was too early, but Darryl and Maddy were there and trooping. I adjusted to Maddy's pace, which for now is fine but she's going to have to bring that tempo up after a few weeks :). 400's ranged from 1:30-1:40 pace. A great lifting session with Charlie in the afternoon and happy to see Robbie and the Duke Women's Soccer team get the #1 seed.
Sunday, November 6, 2011
Onwards We March
A good intro into intense lifting last week with some quality time with Charlie Densmore in the gym. Unfortunately, running has to commence this week in order to get my half marathon into the 1:30's... I love the winter and enjoy lifting a ton (especially now that I have a posse to help me over lunch), but I'll have to find a way to drag myself out of bed in the pitch black and put on the running shoes before most people haven't even thought about getting up. I can only hope my other teammates are ready to pick up the slack if I'm not overly enthused... (cuing Morven, Rachel, Kenny, Roger, Lauren, and Maddy).
As for now, I'll look forward to the lift:
As for now, I'll look forward to the lift:
WEEK 2
Mon (WOD): 3 sets unless noted
Bench press - 4 sets of 5
TRX squats into TRX single leg squats - x 12 and then x 8 each side
Open chest arching pull-ups - BW to fail
BB loaded split squats - x 6 each side
Bent over BB loaded close grip rows - x 10
Crunches on stability ball x 15
DB split press x 4 each side (do all 4 on one side and then switch)
Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x
1. L hand on med ball push ups
2. Plank
3. R hand on med ball push ups
4. Hamstring letdowns
5. Dynamax fwd slams
6. Bench jumps on left
7. Bench jumps on right
8. Horizontal pull-ups
9. 45lb bar hold leg raises
10. Med ball shuffle jumps
Fri (WOD): 3 sets unless noted
Decline DB bench press - x 8-10
SL hamstring curls on stability ball x 12 each side
Seated underhand pulldowns x 10
Lateral plate lunges x 10 each side
Skullcrushers - x 10
Cable swimming pulls - x 10 each side
Vertimax squat jumps 4 x 4 for each set
Decline pulse abs and hold - 30 pulses and then 15 sec hold
Monday, October 10, 2011
Carol 2.0
Pictures are coming, but Carol 2.0 is here and kicking... not my first choice in cars because the Impreza 5dr has not come in yet but they expect it later in the year and I, unfortunately, needed a car now. It is my first American car, and perhaps my last, but for now I'll give it a fair shake and see if the Ford Focus 5dr can hold its own against the rigors of a working triathlete dad of two boys. The upside, I'm doing my part to stimulate this abysmal economy by keeping the money in the good 'ol US of A and more importantly in the state of Michigan, which has been in steady decline over the last few years. I felt good about that fact and the 40 mpg doesn't hurt either... the downside, I still had to fork over $20,000 spread over 3 years... booo. Need wheels and have to just move on...
Had a great weekend of hanging my my old college roommate who is now the team physician for the Louisville football team and then come golf with Tom on Sunday to cap it off. Not very productive at all and wished that they both weren't on the same weekend but oh well, I am thankful for the time with each of them.
Here's the week going into a short sprint race to close out the 2011 racing season for me at this point:
Monday (10/11) - R: 0.5 mile up, 1 mile ins/outs, 400m repeats with 400m RBI (1:20, 1:24, 1:20. 1:16), and then 0.5 mile down; W: 6 sets (30 mins) of Tabata style work with 10 exercises (perfect push-ups, jumping slamballs, Russian twists, KB swings, Step-ups, KB dips, reverse hip hikes, horizontal pull-ups, split press, and seal-ups), and then a Pilates reformer class with Anna to finish off my lunch
Tuesday (10/12) - S: WU 150, Drill 4x75 (25 right arm/ 25 left arm/ 25 dist per stroke) 15 secs RBI, 2x400 (20 secs RBI), 2x100 (15 secs RBI), KSS 2x25 (15 secs RBI), CD 100; B: 1:15 EM 2 x (3x3 min PI) 2 min RBI/ 8 min RBS
Wednesday (10/13) - W: 30 min Tabata, R: 40 min ER
Thursday (10/14) - OFF
Friday (10/15) - S: WU 100, 6 x 50 dist per stroke, 6 x 50 (10 secs RBI), CD 100; B: 30 min EM
Saturday (10/16) - Race
Sunday (10/17) - OFF
Had a great weekend of hanging my my old college roommate who is now the team physician for the Louisville football team and then come golf with Tom on Sunday to cap it off. Not very productive at all and wished that they both weren't on the same weekend but oh well, I am thankful for the time with each of them.
Here's the week going into a short sprint race to close out the 2011 racing season for me at this point:
Monday (10/11) - R: 0.5 mile up, 1 mile ins/outs, 400m repeats with 400m RBI (1:20, 1:24, 1:20. 1:16), and then 0.5 mile down; W: 6 sets (30 mins) of Tabata style work with 10 exercises (perfect push-ups, jumping slamballs, Russian twists, KB swings, Step-ups, KB dips, reverse hip hikes, horizontal pull-ups, split press, and seal-ups), and then a Pilates reformer class with Anna to finish off my lunch
Tuesday (10/12) - S: WU 150, Drill 4x75 (25 right arm/ 25 left arm/ 25 dist per stroke) 15 secs RBI, 2x400 (20 secs RBI), 2x100 (15 secs RBI), KSS 2x25 (15 secs RBI), CD 100; B: 1:15 EM 2 x (3x3 min PI) 2 min RBI/ 8 min RBS
Wednesday (10/13) - W: 30 min Tabata, R: 40 min ER
Thursday (10/14) - OFF
Friday (10/15) - S: WU 100, 6 x 50 dist per stroke, 6 x 50 (10 secs RBI), CD 100; B: 30 min EM
Saturday (10/16) - Race
Sunday (10/17) - OFF
Wednesday, September 28, 2011
Washed the Spider Out
Last week was a week that had to be adjusted constantly due to the significant rains that came down almost every day. I was able to get 2 full lifts in and a decent bike on Saturday morning (9/24/2011) but otherwise had to scramble on the swims and hit the trainer and tread for the other bikes and runs.
But alas, "out came the sun and dried up all the rain... and the itsy bitsy spider climbed up the spout again..." or training resumes. Week reviewed up to this point and going forward:
Monday (9/26/2011) - R: 1 mile up, (200m (<40secs), 200m RI, 400m (<1:20), 400m RI) x 5 last one I cranked out a 1:14 with Rachel charging and hitting 195bpm at the finish, W: 60 min WOD with Ben and Charlie
Tuesday (9/27/2011) - S: 200WU, 100KSS, 100 catch-up, 2 x (200 + 3x50) transition into B: up Sinai to lactate loop (see previous posts for the loop on LIVESTRONG.com). Hit 19.6mph for the 1st loop and then 21.8mph on the 2nd loop. Roger helped for the first and then I pulled the whole 2nd.
Wednesday (9/28/2011) - OFF Seminar in Raleigh
Thursday (9/29/2011) - B: 14 miles hard TT style, R: 4 miles ST
Friday (9/30/2011) - Laura called in sick (2nd day in a row...grrrr). Had to go in to open at 6am and then cover her load of personal training clients at the same time seeing my overbooked physical therapy clients. This ended in a big mess and no training got down. Wasted day and not a happy man at all...
Saturday (10/1/2011) - OFF Seminar in Raleigh
Sunday (10/2/2011) - B: 100 mins on trainer BEFORE seminar in Raleigh
But alas, "out came the sun and dried up all the rain... and the itsy bitsy spider climbed up the spout again..." or training resumes. Week reviewed up to this point and going forward:
Monday (9/26/2011) - R: 1 mile up, (200m (<40secs), 200m RI, 400m (<1:20), 400m RI) x 5 last one I cranked out a 1:14 with Rachel charging and hitting 195bpm at the finish, W: 60 min WOD with Ben and Charlie
Tuesday (9/27/2011) - S: 200WU, 100KSS, 100 catch-up, 2 x (200 + 3x50) transition into B: up Sinai to lactate loop (see previous posts for the loop on LIVESTRONG.com). Hit 19.6mph for the 1st loop and then 21.8mph on the 2nd loop. Roger helped for the first and then I pulled the whole 2nd.
Wednesday (9/28/2011) - OFF Seminar in Raleigh
Thursday (9/29/2011) - B: 14 miles hard TT style, R: 4 miles ST
Friday (9/30/2011) - Laura called in sick (2nd day in a row...grrrr). Had to go in to open at 6am and then cover her load of personal training clients at the same time seeing my overbooked physical therapy clients. This ended in a big mess and no training got down. Wasted day and not a happy man at all...
Saturday (10/1/2011) - OFF Seminar in Raleigh
Sunday (10/2/2011) - B: 100 mins on trainer BEFORE seminar in Raleigh
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