Brick Laying

Entering my 3rd full week of training in the 18 week plan for 2012 B2B in October. The heat wave doesn't help much at 100+ degrees for most of the past 2 weeks. Nonetheless, I have had fun laying down the foundation for progression. I have amped the mileage back up and tipped 100 miles on the bike (week total) for the first time this year.

I have been using Strava GPS on the iPhone to track my progress and help me monitor my data and I have loved it! It makes keeping track of progress simple and you can go back and look at previous workouts. I have played with many different apps to track and monitor endurance training but this one seems to be the best so far. I link my ANT+ devices to the program and it tracks my HR (and cadence if I want it too) and plots it against other data collected. Makes it simple to see which zone I'm training in an adjust workouts accordingly. I have added the summary of some of my last rides off to the side bar of this page.

Had a great Fourth of July with the family on Wednesday! Despite the heat, we were able to get out and grill and Braden made his racing debut earlier in the morning at the McDougle Middle School track where he ran a 50m "race" and got a ribbon from the Zimmerman boys. It was neat to see how excited he was and fun to be a part of... All the Zimmerman boys were in attendance for the 4 mile race that started before the "little firecrackers" division and I raced it with them after Roger and I bike just under 15 miles TT style just before the start. I was happy with my pacing and felt really good considering that I am still laying the foundation and training is just getting amped up. Let's hope the heat doesn't kill progress...

I'm going to try and stay in AC and keep laying bricks...

Tours Collide

Looking forward to seeing my good bud Michael Zimmerman this week as his short break for Thanksgiving nears. He was home shortly for Tyler's unprecedented repeat championship for Cardinal Gibbons this past weekend (congrats Tyler!), but our schedules didn't line up as I was in Winston-Salem visiting Andrea and her new baby Ezra James (Kenny was out of town...). Our Thanksgiving plans keep expanding as we take on more and more families and people that do not have their own immediate family to celebrate with - we are up to 22 people now at the Diaz estate! I'm excited to see them all and my brother and his wife, Lindsay, it's been too long... We also have the Duke Women's soccer game on Friday night that should be a victory sending the team to the Final Four!! So much happening and plenty to be thankful for... so neat.


As far as fitness, this week already has had a rough start with a challenging run early yesterday morning (1 mile up, 12x400m repeats btwn 1:19-1:27 with 90 secs of RBI, then 1 mile down). The weights for this week back to week 1 with a few changes:

WEEK 4


Mon (WOD): 3 sets unless noted


Incline BB press at 45 - 4 sets of 5
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 35lbs x 8
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 6


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 - x10, x8, x6, x4
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 5-6 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