You know it's summer when training starts to get really tough and the weather becomes brutally hot. Case in point, this past weekend when my training partner, Zimm, decided to enter us into this little race out in Wilmington. Despite the fact that it fell at the end of my longest training volume week of the year, happened to be 90 degrees on the roads, stiff winds working against us, humid, and Mother's Day, made this a difficult task to pull off.
I went down the day before and enjoyed the beach with my beautiful wife and 2 boys that morning before heading over to the hotel around 2pm on Saturday. After a short, and failed, attempt at napping with the boys, we decided to head back to the beach where they ran around some more and enjoyed the sand and surprisingly warm water. We had a good meal at Mellow Mushroom (altough not as good of service as Patrick Costello provides at the Durham location) and then headed back to watch a movie with the kids at the hotel.
A sleepless night with Eli in my bed and Braden in Carrie's and then up early on Sunday morning to race did not start off Mother's Day quite as I had planned... Nonetheless, Carrie was an awesome fan and brought the boys to watch me roll around for about 90 mins in the ridiculous heat, wind, and humidity. We wrapped up the day with another trip back to the beach before heading home.
RACE RECAP: The race was a duathlon with a 3.2 mile run, 16 mile bike, and then 2 mile run. I finished 9th overall out of 150 people and was 2nd in my age group. I had the 4th fastest bike overall (1st in age group and top bike with a non-tri or disc wheel bike) and was pleased with how I finished. I knew I could do better (I lost some time in transitions digging for a water bottle out of my backpack due to dehydration after the bike) but happy to have my lungs back and working again. Zimm Sr. and Jr. each had good races as well and seemed excited to back and training again.
Showing posts with label Patrick Costello. Show all posts
Showing posts with label Patrick Costello. Show all posts
Tuesday, May 15, 2012
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
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