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

Notch Above

Just when things are starting to die down for most people during the Holidays, it's that time to kick it up a notch for the official start of integration of all 3 disciplines... training amplified.

This week in a glance:

Week of December 12, 2011

Mon – R: 1 mile up, 1200, 1000, 800, 600, 400, 200 (200RBI), 1 mile down; W: 60 min WOD

Hit the 1200 at 4:37 (5 secs behind), 1000 at 3:48 (another 5 secs behind), 800 at 2:57 (on pace), 600 at 2:07 (5 secs under), 400 at 1:21 (6 secs under), 200 at :34

Tue – B: 10 mins easy, 4x8 min SS (4 min RBI spinning), 10 mins easy; S: 300WU, 6x50 catch-up, 4x200 (20 secs RBI), 2x25 KSS, 100CD

Wed – R: 5 miles MT; W: 30 min HIIT WOD

Thu – B: 10 mins easy, 4x8 min SS (4 min RBI spinning), 10 mins easy; S: 200WU, 6x50 catch-up (20secs RBI), 3x300 (20 secs RBI), 200CD

Fri – 9 miles HMP +20sec; W: 60 mins

Sat – S: 200WU, 10x50 drills, 16x50 power and technique, 4x25 KSS, 100CD

Sun - OFF

Roger was at the track to keep me focused and brought me back on track to hit the times. He impressed me by nailing all his times... good speed left in his legs and he needs to be thinking of 8:00 or less per mile for Tobacco Road. I'm still gunning for 1:39 or less overall...

Zimm should be back soon but is not here yet so lifting will have to commence without him... Repeat of week 3 for weights.

20/12 Vision

So with the end of the season super-sprint at the Sportsplex a few weeks behind us, time to look forward to 2012. I have taken the most of the past 2 weeks off except for an occasional ride with Roger to help him get ready for B2B (which he finished in under 6 hours with brutal winds). The sprint was good for both me and Morven as we both finished top for our age group, but unfortunately, I could not catch Morven on the staggered pool start and she ended up beating my by about 40 secs or so for the overall top Edge finisher. What a rock star triathlete that girl is... Roger and Melissa both had great races as well and rounded out a good day for the Team.

I have started to put the race schedule together and picking the races is one of the fun parts of planning. So far, I think Morven and I will hit the Little River 10 miler on January 14th and the Tobacco Road half-marathon on March 18th. They haven't posted the Beaverdam date on FSSeries yet but we already have a conflict on October 6th with Pinehurst, Sportsplex, and Giant Acorn all on the same day (Morven has us leaning towards the flat and fast Giant Acorn). Considering a 70.3 again for this year, but may just try and keep getting faster at the shorter distances instead.. undecided. If my brother wants to do the Chicago Triathlon with me in late August then that will be my A-lister otherwise I'll make it the half, like B2B or Steelhead 70.3.

As for now, hitting the weights hard and going 3x a week with a 3 week cycle for the next 4 weeks. Will also be adding the swim back this week with a swim focus for the next 10 days. Here's the first week of weights that we have so far:

WEEK 1

Mon (WOD): 3 sets unless noted

Incline BB press at 45 - 10, 8, 6 at 135, 155, 165
Jump rope/leg press SS - 50x on the rope and then together x 10 on the leg press (finished at 4 plates each side)
NG alternating pull-ups from side to side - added 16bs x 12
Walking lunges - 10yds and back w 25lb DB's
SA DB row on the bench - 80lbs x 10 each
Abs on the decline - 10 tosses to the side, side and middle with 5kg
Arnold press at 90 deg - 50lb x 8

Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x

1. L push ups left
2. Plank
3. L push up right
4. Seal-ups
5. Jumping slam balls
6. DB step ups left
7. Dips off step
8. DB step ups right
9. KB swings
10. Leg raises in slings

Fri (WOD): 3 sets unless noted

DB bench press - 4 sets (1st as a warm up)
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 6-8 each arm
Glute/ham raises off bench on ball x 15
Tricep rope OH - x 10
TRX lunge hop x 10 each
BB SLDL - x 10
Rope climb abs on decline - x 30