What a gorgeous day in Tampa Bay! Psyche! Yes i just pulled a 90's on you. That's what happens when an outdoors man is stuck inside a cave all day. Tornado's, hurricane force winds, falling trees, and record lightning strikes. We must be paying for the last 2 months of perfect FL weather. Anyways...
Fighting Weight
204!
9 lbs to go in 6 weeks. 1.5 lbs a week. to make my goal for the Key West Race.
So my SUP session is out for today time to get innovative.
I wanted to duplicate the muscles and energy systems used in SUP. Trying to perform close to lactate threshold and killing my core. So here's what I came up with without planning. I wasn't as concerned with reps as I was with getting to the burn out on each activity.
Block 1
Row 500 Meters (I am improving here even got my first 500 in 1:35!)
KB Triangles 15 each side (works obliques and the "reach muscles")
TRX scorpions (getting better here i used to only be able to do 5 I did near 10 each set)
Block 2
Free Motion SUP chops (use bar attachment, hold like a paddle, and crunch)
Rope Temper tantrums (till i ran out of ATP about 20 reps)
Basketball court sprint
Block 3
Free motion Paddle decel (this mimics recovery the turn over or" punch of the stroke when paddle is out of water) Very hard!
Rope alternating arm temper tantrum (starting to get cooked by this point)
This only took about 30 mins and totally kicked my ass. It was a nice change of pace from my Power and endurance workouts of late, it was kind of in the middle. Nice curveball on opening day to keep the body guessing. That's how we get better.
Happy Opening Day People
The next two days are the greatest two days of the year. The rebirth of spring brings hope to all that love the greatest game in the world. There is no such game that mirrors our lives better than baseball. There is no such sport that is more diverse with nationalities. Baseball is Uniquely American and should be celebrated for what it still is our national past time. Remember catch with your dad, the first time you oiled up a new glove, juggling in the dugout while riding pine, sunflower seeds, big league chew, the first time you saw that green grass, or your first beer in the wrigley field bleachers. For today is opening day and may this finally be next year.
As a personal training manager at an elite club in Tampa and up and coming racer on the FL SUP race scene, this page is to share my vast knowledge of fitness and race training through blog, video, links, and workouts.
Thursday, March 31, 2011
Wednesday, March 30, 2011
SUP Training Journal 3/30/11 EET Power Workout/ Caladesi 6 mile run
Goal
EET Power workout (light volume)
Run
EET Power workout summary
My shoulders are a little fatigued from my recent tough SUP sessions so today was a scheduled lighter day. The main event for strength training is my training session with my trainer Jason Grace on Friday.
3 rounds each block
Block 1
Wide Pullups 5
TRX "muscle ups" X10 AFAP (as fast as possible)
Block 2
DB Press 90's X 5
Switch pushups X 10 (staggered hands, push off as high as I can as fast as I can switching stagger)
Block 3
Free Motion Straight Arm Lat 30lbs x 5
Medicine ball slam 15lbs X10 (temper tantrum! woo hoo)
Block 4
Free Motion(FM) Fly 35lbs each stack X 5
FM 1 arm fly for spped 25lbs X10 AFAP
Basketball shooting cool down 10 minutes
Upper body is tight, did some corrective exercise for shoulders
Run Summary
"It's good for the soul when there is not a soul in sight" Dave Matthews in Kenny Chesney's I'm Alive.
Got out of work a little early today due to working this Sunday so I made the most of my time. I went straight from work to my secret spot on North Beach and went for a run. Here's some photos from my gorgeous soul filling journey.
Shell tree about 1.4 miles down right at the state park boundary.
Tiki man about 1.75 miles into the run
Turned onto the hammock loop about .4 into the trail. Love the smell of pine needles. Beautiful Live Oaks!
About a mile into trail 3.1 miles from start, when I started hearing thunder. That's usually a good sign to turn around, but i went another .4 miles anyway.
I turned around at 3.5 miles and took a little shorter trail back to the beach. Light rain started falling and as I neared the gulf I could see a major squall line.
The rain was never too bad and the wind actually shifted to make it an "Irish blessing" run meaning the wind was always at my back. I got out of leisure enjoy the scenery mode and averaged 8:20 miles as I ran the 2 miles back to my starting point. This run was amazing. I saw less that 10 people in my hour journey and they were all in the first 2 miles. Makes you really scratch your head about the people who come here on vacation to cram into motels on south beach. It also blows my mind that this is what this entire area should be like. I need to make this run mandatory at least once a week.
Total run 6.2 miles
58 mins (amazing considering I took all these pictures walked a little and I was running on sand and on trails)
EET Power workout (light volume)
Run
EET Power workout summary
My shoulders are a little fatigued from my recent tough SUP sessions so today was a scheduled lighter day. The main event for strength training is my training session with my trainer Jason Grace on Friday.
3 rounds each block
Block 1
Wide Pullups 5
TRX "muscle ups" X10 AFAP (as fast as possible)
Block 2
DB Press 90's X 5
Switch pushups X 10 (staggered hands, push off as high as I can as fast as I can switching stagger)
Block 3
Free Motion Straight Arm Lat 30lbs x 5
Medicine ball slam 15lbs X10 (temper tantrum! woo hoo)
Block 4
Free Motion(FM) Fly 35lbs each stack X 5
FM 1 arm fly for spped 25lbs X10 AFAP
Basketball shooting cool down 10 minutes
Upper body is tight, did some corrective exercise for shoulders
Run Summary
"It's good for the soul when there is not a soul in sight" Dave Matthews in Kenny Chesney's I'm Alive.
Got out of work a little early today due to working this Sunday so I made the most of my time. I went straight from work to my secret spot on North Beach and went for a run. Here's some photos from my gorgeous soul filling journey.
Shell tree about 1.4 miles down right at the state park boundary.
Tiki man about 1.75 miles into the run
Trail head entrance about 2.1 miles down beach
Early trail. Love that no one is out here!
Turned onto the hammock loop about .4 into the trail. Love the smell of pine needles. Beautiful Live Oaks!
About a mile into trail 3.1 miles from start, when I started hearing thunder. That's usually a good sign to turn around, but i went another .4 miles anyway.
I turned around at 3.5 miles and took a little shorter trail back to the beach. Light rain started falling and as I neared the gulf I could see a major squall line.
The rain was never too bad and the wind actually shifted to make it an "Irish blessing" run meaning the wind was always at my back. I got out of leisure enjoy the scenery mode and averaged 8:20 miles as I ran the 2 miles back to my starting point. This run was amazing. I saw less that 10 people in my hour journey and they were all in the first 2 miles. Makes you really scratch your head about the people who come here on vacation to cram into motels on south beach. It also blows my mind that this is what this entire area should be like. I need to make this run mandatory at least once a week.
Total run 6.2 miles
58 mins (amazing considering I took all these pictures walked a little and I was running on sand and on trails)
Tuesday, March 29, 2011
3/29/11 Training Journal, SUP intervals, Beach Fun, and Yoga
Goal
SUP (8 X 5min :1min rest) Intervals + 1 mile sprint
Beach Fun
Yoga
SUP Summary
Board YOLO Eco Trainer
Launched from my "work" dock in down town Tampa at Post Harbour Apartments. It was a pleasure to finally get some manageable conditions with 10mphs and mostly flat water. The conditions have handed it to me in my last two training paddles. I headed out towards Davis Island and the bayshore route in an attempt to map some distance land marks for training partner Jeff Comer. I had the down wind on the way out and I was flying! Even with two one minute rests my first mile was 11:30. That is blazing on a stock board. I got progressively slower with each mile mostly because I got lazier in my rests. 2nd mile was 12:23. I turned around at 2.25 miles at Howard and bayshore and headed into the wind. My 3rd mile was in the 13's. After I completed my 8th and final 5:1 interval I took a full 3 minute rest. This was perfect timing as a pod of dolphins was feeding just off the bayshore sea wall. This site never gets old as the walkers and runners got quite the show of dolphin rolls, jumps, and splashes. I had about a mile back to my launch spot and I decided to go 100%. I knocked out 1.1 miles in under 13 minutes. Pretty fast for the end of a workout on a stock board. Overall all I felt great today. I'm glad I backed off my workout yesterday.
4.5 miles in 1:03 (11 minutes of this time was "rest" at very slow speeds)
Beach Fun
Erica and I walked down to the beach at sunset. It was quite peaceful for spring break with over cast skies. The water was extremely glassy. Would have been perfect for a sunset paddle. Doh! We played crack ball for about 30 minutes before sitting down and soaking in the serenity.
Yoga
I'm getting addicted to my fit TV yoga's. Turning this off after posting and harnessing my chi. YOLO!
SUP (8 X 5min :1min rest) Intervals + 1 mile sprint
Beach Fun
Yoga
SUP Summary
Board YOLO Eco Trainer
Launched from my "work" dock in down town Tampa at Post Harbour Apartments. It was a pleasure to finally get some manageable conditions with 10mphs and mostly flat water. The conditions have handed it to me in my last two training paddles. I headed out towards Davis Island and the bayshore route in an attempt to map some distance land marks for training partner Jeff Comer. I had the down wind on the way out and I was flying! Even with two one minute rests my first mile was 11:30. That is blazing on a stock board. I got progressively slower with each mile mostly because I got lazier in my rests. 2nd mile was 12:23. I turned around at 2.25 miles at Howard and bayshore and headed into the wind. My 3rd mile was in the 13's. After I completed my 8th and final 5:1 interval I took a full 3 minute rest. This was perfect timing as a pod of dolphins was feeding just off the bayshore sea wall. This site never gets old as the walkers and runners got quite the show of dolphin rolls, jumps, and splashes. I had about a mile back to my launch spot and I decided to go 100%. I knocked out 1.1 miles in under 13 minutes. Pretty fast for the end of a workout on a stock board. Overall all I felt great today. I'm glad I backed off my workout yesterday.
4.5 miles in 1:03 (11 minutes of this time was "rest" at very slow speeds)
Beach Fun
Erica and I walked down to the beach at sunset. It was quite peaceful for spring break with over cast skies. The water was extremely glassy. Would have been perfect for a sunset paddle. Doh! We played crack ball for about 30 minutes before sitting down and soaking in the serenity.
Yoga
I'm getting addicted to my fit TV yoga's. Turning this off after posting and harnessing my chi. YOLO!
Monday, March 28, 2011
3/28/11 EET Power Phase Week 2
Goal
Complete progression of last Monday's EET workout
Swim 30 mins
Fighting Weight
205 (woo to the fricking hoo!)
Goal 195 by 5/14 for Key West race.
Summary
Crazy busy day and crazy rainy day. The swim was rained out. Every time I got a break to swim it started raining again. Boo! I also got pushed to my workout till about 2:15 which didn't help my energy level. To continue with the excuses my shoulders and core were pretty fatigued from yesterday's 8 mile crazy condition paddle.
Anyways here's what happened
Block 1
Power Cleans 135 X 5
Tri Plane Vertical Jump X 10
1 min rest repeat for 3 sets (felt pretty good, but definitely not 100%)
Block 2
Push Jerk 135 X 5
Hop Press 15 X 10sec
1 min rest, repeat for 3 sets
On my last round of push jerk, whether it was too heavy or I was too fatigued I decided to stop. My elbow began to hurt and i have a history of tendinitis flare ups. I decided to cut my losses and cut my workout short.
I vow to get 30 mins of exercise every day so I went to the Bball court to shoot hoops. Big reminder to anyone reading this if you aren't feeling your planned workout, you don't always have to push through. I go for the fun route in these situations. It keeps me from over training and makes me want to come back harder the next day. One of the bball hoops was down to 8 foot so I went back to being 13 years old and wanting to be Michael Jordan. I got some 360's, some bounce off the floor then the backboard, and even went for the free throw line dunk! Ok it was a volley ball line, but I'm a chubby white kid give me a break. Anyways i alternated jump shots on the big hoop and dunks to keep my heart rate up. Lots of fun and the 30 min flew by. On to fight tomorrow.
Complete progression of last Monday's EET workout
Swim 30 mins
Fighting Weight
205 (woo to the fricking hoo!)
Goal 195 by 5/14 for Key West race.
Summary
Crazy busy day and crazy rainy day. The swim was rained out. Every time I got a break to swim it started raining again. Boo! I also got pushed to my workout till about 2:15 which didn't help my energy level. To continue with the excuses my shoulders and core were pretty fatigued from yesterday's 8 mile crazy condition paddle.
Anyways here's what happened
Block 1
Power Cleans 135 X 5
Tri Plane Vertical Jump X 10
1 min rest repeat for 3 sets (felt pretty good, but definitely not 100%)
Block 2
Push Jerk 135 X 5
Hop Press 15 X 10sec
1 min rest, repeat for 3 sets
On my last round of push jerk, whether it was too heavy or I was too fatigued I decided to stop. My elbow began to hurt and i have a history of tendinitis flare ups. I decided to cut my losses and cut my workout short.
I vow to get 30 mins of exercise every day so I went to the Bball court to shoot hoops. Big reminder to anyone reading this if you aren't feeling your planned workout, you don't always have to push through. I go for the fun route in these situations. It keeps me from over training and makes me want to come back harder the next day. One of the bball hoops was down to 8 foot so I went back to being 13 years old and wanting to be Michael Jordan. I got some 360's, some bounce off the floor then the backboard, and even went for the free throw line dunk! Ok it was a volley ball line, but I'm a chubby white kid give me a break. Anyways i alternated jump shots on the big hoop and dunks to keep my heart rate up. Lots of fun and the 30 min flew by. On to fight tomorrow.
Sunday, March 27, 2011
3/27/11 SUP 8 mile training paddle + Yoga
Goal
8 miles AFAP (as fast as possible)
Yoga (fit TV class)
Board
YOLO eco trainer (shoud have my 14 ft YOLO prowler in the next 2 weeks)
Summary
I am tired of the home track. Although I love the convience of dropping the board off my dock in the back yard I needed a change of scenery. I loaded my board and headed for my secret parking spot at north beach. There are a few public beach access spots, but very few known parking spots in the gorgeous North Clearwater Beach neighborhoods.
The weather was perfect! It was in the low 70's when i started and there was a building southern wind. The objective was to go downwind for 4 miles to the end of caladesi island and go through the pass and then head back fighting into the wind. I am getting better at reading down wind bumps, but still have much to learn. It didn't help that i had a backpack full of water and food in the bungee system of my board so every time i caught a bump and water rushed over the nose the backpack acted as a break stopping the water. This proved to be a great learning experience as I toyed with my foot positioning. This forced me to read bumps and get in to the right position. I felt like I was in my own private nature park. Dolphins, tarpon, rays, and I think I saw a turtle as i cruse along Caladesi State Park. There where only a handful of people on the pristine beach and made me wonder what the hell is wrong with all the people crammed into south beach. Don't they now paradise is only a couple miles away and it only takes a 2 mile walk or a ferry ride?
Anyway I could tell the wind was getting stronger and I caught a handful of waves just south of the pass between Caladesi and Honeymoon Islands. I went through the pass to a quiet spot where I was completely alone in paradise. I chugged a bottle of water, took down 3 shot blocks, and a banana to refuel. I was out of the water less than 5 minutes before I took on the "uphill climb" on the way home. It took only 49 minutes to go down wind and it took me 1:20 to fight the wind back. What a perfect training experience to get ready for Key West, there can't be that much more wind or current than I dealt with today. I am pretty sure my shoulders were as jacked as Dwight Howard's when I made it back. The couple days off payed dividends as I felt fantastic today. Can't wait to get my YOLO prowler. I want to go all the way around "Clearwater Beach/Caladesi Island" I'm guessing it's about 13 miles.
Other stuff
I bought some fresh grouper from Frechy's seafood market. Right off the boat! Going to go pan fry that sucker now to fuel up for another hard week of training.
Yoga tonight- I wrote it so now i have to do it.
YOLO!
8 miles AFAP (as fast as possible)
Yoga (fit TV class)
Board
YOLO eco trainer (shoud have my 14 ft YOLO prowler in the next 2 weeks)
Summary
I am tired of the home track. Although I love the convience of dropping the board off my dock in the back yard I needed a change of scenery. I loaded my board and headed for my secret parking spot at north beach. There are a few public beach access spots, but very few known parking spots in the gorgeous North Clearwater Beach neighborhoods.
The weather was perfect! It was in the low 70's when i started and there was a building southern wind. The objective was to go downwind for 4 miles to the end of caladesi island and go through the pass and then head back fighting into the wind. I am getting better at reading down wind bumps, but still have much to learn. It didn't help that i had a backpack full of water and food in the bungee system of my board so every time i caught a bump and water rushed over the nose the backpack acted as a break stopping the water. This proved to be a great learning experience as I toyed with my foot positioning. This forced me to read bumps and get in to the right position. I felt like I was in my own private nature park. Dolphins, tarpon, rays, and I think I saw a turtle as i cruse along Caladesi State Park. There where only a handful of people on the pristine beach and made me wonder what the hell is wrong with all the people crammed into south beach. Don't they now paradise is only a couple miles away and it only takes a 2 mile walk or a ferry ride?
Anyway I could tell the wind was getting stronger and I caught a handful of waves just south of the pass between Caladesi and Honeymoon Islands. I went through the pass to a quiet spot where I was completely alone in paradise. I chugged a bottle of water, took down 3 shot blocks, and a banana to refuel. I was out of the water less than 5 minutes before I took on the "uphill climb" on the way home. It took only 49 minutes to go down wind and it took me 1:20 to fight the wind back. What a perfect training experience to get ready for Key West, there can't be that much more wind or current than I dealt with today. I am pretty sure my shoulders were as jacked as Dwight Howard's when I made it back. The couple days off payed dividends as I felt fantastic today. Can't wait to get my YOLO prowler. I want to go all the way around "Clearwater Beach/Caladesi Island" I'm guessing it's about 13 miles.
Other stuff
I bought some fresh grouper from Frechy's seafood market. Right off the boat! Going to go pan fry that sucker now to fuel up for another hard week of training.
Yoga tonight- I wrote it so now i have to do it.
YOLO!
3/24/11 SUP Training Journal 1 mile Sprints & SUP rides in the pool while wearing a kilt?
Thursday
Super Busy Day Today
My gym, Harbour Island Athletic Club is hosting a huge party tonight so there is lots to be done. I also have marketing to do to for Brody and I's demo tomorrow to launch the partnership between HIAC and Stand Up Fitness to bring SUP to downtown Tampa. It's going to be 14 hr work day, but let's be honest I don't really work I have fun all day.
Goal
4 1 mile SUP sprints.
Summary
I met my SUP training buddy Jeff Comer at the Post Harbour dock and we were in for a windy one.
Our goal was to gps out 1 mile intervals along Bayshore so we didn't always have to rely on a watch.
By the time we got to the harbour island bridge it felt like I was on a treadmill. I knew an audible would be called. I made it .75 miles to the Davis Island bridge, but Comer was way far back and there were actual white cap swells coming off the bay. I turned around and we decided to head up the hilsborough river towards I275. I enjoyed this route as I hadn't gone this way yet. We made it 2 intervals out and decided to head back. We were both flirting with the over training line so I wasn't trying to be any one's hero today. After each mile interval we took full rest about 3 mins and talked a little. We completed 3 full intervals and about 3.5 miles when we made it back to Comer's dock. He called it a day and I finished up with some sprints to buoy turns until I totaled 4 miles in 58 mins.
Overall happy with my performance considering fatigue level and the 20 mph winds. I'm going to take it easy the next couple of days to save up for a big training run on Sunday.
Too much fun
So the party at HIAC was called the shamrock shake. We are aware that St. Patrick's day was a week ago, but we decided to throw an Irish themed blast anyway. Our parties are quite ridiculous with food from over a dozen different vendors. Pizza, Sushi, French, Mexican, you name it we had it. Our members washed it down with complimentary beer and wine while watching Irish dancers and listening to a live band.However, I might have been the most entertaining part of the evening. I dropped my YOLO original into the pool to market our upcoming programs and before you know it I had 10 kids lined up wanting rides! This was way too much fun. Some of the kids might have been over the weight limit as I nearly sank or fell in a couple of times. 2 kids turned into 3 on the board and the next thing you know I was exhausted and made a run for it. What a cool night!
Super Busy Day Today
My gym, Harbour Island Athletic Club is hosting a huge party tonight so there is lots to be done. I also have marketing to do to for Brody and I's demo tomorrow to launch the partnership between HIAC and Stand Up Fitness to bring SUP to downtown Tampa. It's going to be 14 hr work day, but let's be honest I don't really work I have fun all day.
Goal
4 1 mile SUP sprints.
Summary
I met my SUP training buddy Jeff Comer at the Post Harbour dock and we were in for a windy one.
Our goal was to gps out 1 mile intervals along Bayshore so we didn't always have to rely on a watch.
By the time we got to the harbour island bridge it felt like I was on a treadmill. I knew an audible would be called. I made it .75 miles to the Davis Island bridge, but Comer was way far back and there were actual white cap swells coming off the bay. I turned around and we decided to head up the hilsborough river towards I275. I enjoyed this route as I hadn't gone this way yet. We made it 2 intervals out and decided to head back. We were both flirting with the over training line so I wasn't trying to be any one's hero today. After each mile interval we took full rest about 3 mins and talked a little. We completed 3 full intervals and about 3.5 miles when we made it back to Comer's dock. He called it a day and I finished up with some sprints to buoy turns until I totaled 4 miles in 58 mins.
Overall happy with my performance considering fatigue level and the 20 mph winds. I'm going to take it easy the next couple of days to save up for a big training run on Sunday.
Too much fun
So the party at HIAC was called the shamrock shake. We are aware that St. Patrick's day was a week ago, but we decided to throw an Irish themed blast anyway. Our parties are quite ridiculous with food from over a dozen different vendors. Pizza, Sushi, French, Mexican, you name it we had it. Our members washed it down with complimentary beer and wine while watching Irish dancers and listening to a live band.However, I might have been the most entertaining part of the evening. I dropped my YOLO original into the pool to market our upcoming programs and before you know it I had 10 kids lined up wanting rides! This was way too much fun. Some of the kids might have been over the weight limit as I nearly sank or fell in a couple of times. 2 kids turned into 3 on the board and the next thing you know I was exhausted and made a run for it. What a cool night!
Wednesday, March 23, 2011
3/23 SUP Training Journal EET Power Workout 2
Goal EET Work 2
It was my turn to kick my trainer Jason Grace's ass. He hasn't used this phase much so this would be fun.
Remember EET phase goal is to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength
I'll be in this phase till 4/22. Hopefully you will see a powerful guy at the first WPA race on the 23rd.
1 minute rest between rounds of each block 3 sets of each.
Block 1
DL Power Pull 135 X 5 (from the ground using dead lift form powerfully perform an explosive upright row)
DB Burpee 10's X :10sec (got about 7 reps in before we burned out of ATP)
Cone Hop (dynamic balance drill focusing on shifting directions laterally and in sagital plane, similar to "cross" hops.
Block 2
DB Bench Lunge 30's X 5 (just enough wait to pre exhaust R leg then immediately into R leg of next exercise and then go back for Left leg)
Single Leg Knee Drive BW X 10 (from lunge use arm and opposite knee to explode off the ground)
Latter- ali shuffle, crossover,
Block 3
FM Lat Pull- 60 lb plate X 5
Spider Man's- from a squat and perform lat pull, jump as high and as far as you can letting the cables lift you like spider man. Perform 10 reps explosively)
Rope Slams- Who doesn't like to throw :10sec temper tantrum's
Block 4
Incline Press- 70 lb DB's X 5
MB Toss- 14lb soft MB- Jason and I tossed at each other, try to absorb and get rid of quickly like a VB set
Fists of fury- :10 sec on the punching bag all out
Block 5
Prone Bench Row- From a pushup position on a bench rowed a KB X 5
FM Hop rows- explosivly preform a cable row hopping backwards as you pull and forward to load
Rope battle- Alternate arm temper tantrum- was pretty gassed by here
Block 6
Plate Pushup- an incline pushup feet on bench with 45 lb plate on low back X 5
Side to side pushups- from knees explode as far and as high laterally on each pushup
Cool down- band stretch
a game of hoops
Summary
Felt great again today. I really enjoy this training phase. Jason did well today. He ran out of a little steam.
You peeps should look into the rope slam training. I'll work on a video for this once I get my new one in I ordered today.
Going to do something active at sunset time. Maybe a sunset paddle cruise, maybe to the beach for "crack ball" Find a way to burn 300-500 calories through something relaxing and fun! It all adds up. I got 11 lbs to loose before 5/14.
It was my turn to kick my trainer Jason Grace's ass. He hasn't used this phase much so this would be fun.
Remember EET phase goal is to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength
I'll be in this phase till 4/22. Hopefully you will see a powerful guy at the first WPA race on the 23rd.
1 minute rest between rounds of each block 3 sets of each.
Block 1
DL Power Pull 135 X 5 (from the ground using dead lift form powerfully perform an explosive upright row)
DB Burpee 10's X :10sec (got about 7 reps in before we burned out of ATP)
Cone Hop (dynamic balance drill focusing on shifting directions laterally and in sagital plane, similar to "cross" hops.
Block 2
DB Bench Lunge 30's X 5 (just enough wait to pre exhaust R leg then immediately into R leg of next exercise and then go back for Left leg)
Single Leg Knee Drive BW X 10 (from lunge use arm and opposite knee to explode off the ground)
Latter- ali shuffle, crossover,
Block 3
FM Lat Pull- 60 lb plate X 5
Spider Man's- from a squat and perform lat pull, jump as high and as far as you can letting the cables lift you like spider man. Perform 10 reps explosively)
Rope Slams- Who doesn't like to throw :10sec temper tantrum's
Block 4
Incline Press- 70 lb DB's X 5
MB Toss- 14lb soft MB- Jason and I tossed at each other, try to absorb and get rid of quickly like a VB set
Fists of fury- :10 sec on the punching bag all out
Block 5
Prone Bench Row- From a pushup position on a bench rowed a KB X 5
FM Hop rows- explosivly preform a cable row hopping backwards as you pull and forward to load
Rope battle- Alternate arm temper tantrum- was pretty gassed by here
Block 6
Plate Pushup- an incline pushup feet on bench with 45 lb plate on low back X 5
Side to side pushups- from knees explode as far and as high laterally on each pushup
Cool down- band stretch
a game of hoops
Summary
Felt great again today. I really enjoy this training phase. Jason did well today. He ran out of a little steam.
You peeps should look into the rope slam training. I'll work on a video for this once I get my new one in I ordered today.
Going to do something active at sunset time. Maybe a sunset paddle cruise, maybe to the beach for "crack ball" Find a way to burn 300-500 calories through something relaxing and fun! It all adds up. I got 11 lbs to loose before 5/14.
YOLO Winter Race Series #4 Clearwater- Summary
This one was for all the marbles. Several of the point titles were up for grabs. Including the men and woman's 12'6" race class and most importantly to me the stock division title. Brandon Rahae and I have had quite the battle over the YOLO series.
Brandon won
Race 1- In St. Pete on the Bay The "Brody Bowtie" course by dominating me on turns and winning by :55 sec
Race 2- In Clearwater on the inter coastal in tough conditions by :34 sec
I won
Race 3 by :55 sec in Sarasota on the "Nascar course"
I needed to win by :35 sec to take home the points title. I was feeling very confident as this was my home course launching from the Clearwater Sailing Center Beach heading through the pass and back south along Sand Key before completing 2 buoy turns and heading back. Brody is a lier if he thinks this course was 4 miles. I use my GPS watch all the time on this course it is closer to 4.5 miles. So don't feel bad about your times guys.
How my race went
I had my best start ever. Was the first one to the buoy by a few seconds. I knew Brandon would be coming on strong as he is usually quicker than me in against the wind or against the tide conditions with his crazy fast RPM choke down stroke. Sure enough we were dead even by the time we got to the bridge. Brandon took the inside route close the jetty as did much of the field. I was laughing confidently as I knew this strategy would cost the field as soon as a boat come through with cross chop coming off the rocks. Sure enough no boats and Brandon had a 10 sec lead by the end of the jetty. The turn at the jetty had some wicked title flow and 2 racers from the race class decided to drop on their knees right in front of me at the turn. This killed my turn momentum and nearly knocked me in. I even went across the back of the guys board as I cursed at him under my breath. By now Brandon and Mary Ann were a good :30 sec in front of me and Brandon was set up right behind her drafting. Dreams of the point title went out, but I thought I could still win the race. I new I could gain on the down wind, but my catch up was minimal. When we got back to the jetty Marry Ann and I took the wide route as Sue and Brandon went inside. This time the strategy worked out as Marry Ann got in front for the win over YOLO Sue and I closed the gap on Brandon. It was an amazing finish as Brandon beat me by about :15 sec, Marry Ann beat me by about :5 sec and YOLO Sue finished close behind me. The video will tell the story
Check out the official final race standing's on YOLO's website
You should have seen Chase Kosteretz. He beat YOLO Justin by a full 2 minutes. The water monkey was cruising through the water and claims he got off to a bad start. Ha.
The most rewarding thing about this race was encouraging two first time racers to compete. Co-worker and my trainer, Jason Grace did the race and this was only his 3rd time on a board! He did fantastic! Jason even beat a few strong paddlers, not naming any names Matt.
Client and SUP enthusiast Jeff Comer competed for the first time in the 14 ft class. He apparently wanted no part of the start letting every one clear out before he hit the water, but he finished strong and had a great race. Check out the picture towards the end of the video where I am standing in front of a blue YOLO original with 2 other guys. Jason is on the left and Jeff is the ripped dude in the middle. He is my hero if I am half as active or in shape as he is when I get close to "the hill" I will be proud. Don't let back conditions, diabetes, or age hold you back. Jeff doesn't and look at him!
Unfortunately, I had to bail before the awards ceremony. My family was in town and I had them and several friends waiting on me to go to the Zac Brown Kenny Chesney concert. I really wanted to cheer on my rivals and bond with the SUP family, but having worked for Brody I know what "5 minutes means"
I want to give a shout out to Brandon Rahae. I didn't think anyone can out "rocky" me. I have a will to win and an under dog attitude that propels me to win by out working people. Brandon has the heart of a lion. Watch out 12'6" racers, there is a new shark in the water. Know that this guy will be on the podium regardless of who's in the race. Thank you for taking me from a good racer to a strong competitor. You have got to be an amazing influence on your PT clients. Move to Tampa I have a job for you and we can train together.
Also a shout out to Sarah Langdon my YOLO sister. Your attitude is fantastic. I want to see you take it to the next level and earn a race board like I have. I know you can do it!
Brandon won
Race 1- In St. Pete on the Bay The "Brody Bowtie" course by dominating me on turns and winning by :55 sec
Race 2- In Clearwater on the inter coastal in tough conditions by :34 sec
I won
Race 3 by :55 sec in Sarasota on the "Nascar course"
I needed to win by :35 sec to take home the points title. I was feeling very confident as this was my home course launching from the Clearwater Sailing Center Beach heading through the pass and back south along Sand Key before completing 2 buoy turns and heading back. Brody is a lier if he thinks this course was 4 miles. I use my GPS watch all the time on this course it is closer to 4.5 miles. So don't feel bad about your times guys.
How my race went
I had my best start ever. Was the first one to the buoy by a few seconds. I knew Brandon would be coming on strong as he is usually quicker than me in against the wind or against the tide conditions with his crazy fast RPM choke down stroke. Sure enough we were dead even by the time we got to the bridge. Brandon took the inside route close the jetty as did much of the field. I was laughing confidently as I knew this strategy would cost the field as soon as a boat come through with cross chop coming off the rocks. Sure enough no boats and Brandon had a 10 sec lead by the end of the jetty. The turn at the jetty had some wicked title flow and 2 racers from the race class decided to drop on their knees right in front of me at the turn. This killed my turn momentum and nearly knocked me in. I even went across the back of the guys board as I cursed at him under my breath. By now Brandon and Mary Ann were a good :30 sec in front of me and Brandon was set up right behind her drafting. Dreams of the point title went out, but I thought I could still win the race. I new I could gain on the down wind, but my catch up was minimal. When we got back to the jetty Marry Ann and I took the wide route as Sue and Brandon went inside. This time the strategy worked out as Marry Ann got in front for the win over YOLO Sue and I closed the gap on Brandon. It was an amazing finish as Brandon beat me by about :15 sec, Marry Ann beat me by about :5 sec and YOLO Sue finished close behind me. The video will tell the story
Check out the official final race standing's on YOLO's website
You should have seen Chase Kosteretz. He beat YOLO Justin by a full 2 minutes. The water monkey was cruising through the water and claims he got off to a bad start. Ha.
The most rewarding thing about this race was encouraging two first time racers to compete. Co-worker and my trainer, Jason Grace did the race and this was only his 3rd time on a board! He did fantastic! Jason even beat a few strong paddlers, not naming any names Matt.
Client and SUP enthusiast Jeff Comer competed for the first time in the 14 ft class. He apparently wanted no part of the start letting every one clear out before he hit the water, but he finished strong and had a great race. Check out the picture towards the end of the video where I am standing in front of a blue YOLO original with 2 other guys. Jason is on the left and Jeff is the ripped dude in the middle. He is my hero if I am half as active or in shape as he is when I get close to "the hill" I will be proud. Don't let back conditions, diabetes, or age hold you back. Jeff doesn't and look at him!
Unfortunately, I had to bail before the awards ceremony. My family was in town and I had them and several friends waiting on me to go to the Zac Brown Kenny Chesney concert. I really wanted to cheer on my rivals and bond with the SUP family, but having worked for Brody I know what "5 minutes means"
I want to give a shout out to Brandon Rahae. I didn't think anyone can out "rocky" me. I have a will to win and an under dog attitude that propels me to win by out working people. Brandon has the heart of a lion. Watch out 12'6" racers, there is a new shark in the water. Know that this guy will be on the podium regardless of who's in the race. Thank you for taking me from a good racer to a strong competitor. You have got to be an amazing influence on your PT clients. Move to Tampa I have a job for you and we can train together.
Also a shout out to Sarah Langdon my YOLO sister. Your attitude is fantastic. I want to see you take it to the next level and earn a race board like I have. I know you can do it!
Tuesday, March 22, 2011
3/22/11 SUP Intervals, Run Intervals, Short Swim
Goal for today
SUP Intervals- 10 X 3:1 Intervals + 1 Mile at tempo + Water Therapy
Run Intervals 10 minute jog warm up ->10 X 1:1 Intervals->10 minute Jog warm down
Swim 8 laps AFAP
Run Summary
My run volume the last couple of weeks has affected my SUP training so i scaled it back this week.
I started at 10:50 ran 10 minutes past the Davis Island Bridge and started my intervals.
I felt fricking fantastic! I saw a few HIAC members and one of my clients walking down bayshore so I went into show off mode. (I'm a ham I can't help it) I ran my intervals like parqour or whatever they call those crazy runners who are basically stunt men. Bay shore has exercise machines every once in while so I turned them into my obstacles. I hurdled the exercise machines and side walks, juked out palm trees, and I even tried to long jump the sand pits. Fun!
Total time 45 mins approx 5 miles including walk time.
I ran in my Vibram Kamodo's for the first time today and they felt great, much better than my KSO's. They still need a little breaking in however.
Swim Summary
I've been slacking on my Total Immersion reading, but excelling in my swimming. My form is progressing every time. I am beginning to understand "Swimming down hill" and "floating on my buoy." My bilateral breathing is improving as well.
8 laps in 15 minutes. This is huge for me. A couple weeks ago this took me about 30 mins and I was nearly drowning every time.
SUP Summary
YOLO Eco Trainer
I have been focusing on form a lot lately so I wanted to focus on RPM's. I can't get the image of Brandon Rahae's RPM's in Saturday's race. He literally paddles at least 3 to my 1! Hence the interval I chose today.
I opened the gym this morning so I have been up since 4am. I took a power nap till about 4pm and hit the water around 4:30. I launched from my dock and headed south past the Clearwater Marina.
I hammered out my 3:1's paddling sub 12 min mile pace during the work period and pretty much drifting during the recovery minute. I went 7 intervals out before I turned around and went another Mile at tempo with a focus on form and efficiency. I finished with 10 minutes of "water therapy" where I stare in the water, drift with the current, and simply be thankful for being on the water. As seriously as i have begun to take my SUP training its equally as important to tune back in with why I love the sport in the first place.
I dominated today. If only I felt this good everyday through both workouts.
YOLO!
SUP Intervals- 10 X 3:1 Intervals + 1 Mile at tempo + Water Therapy
Run Intervals 10 minute jog warm up ->10 X 1:1 Intervals->10 minute Jog warm down
Swim 8 laps AFAP
Run Summary
My run volume the last couple of weeks has affected my SUP training so i scaled it back this week.
I started at 10:50 ran 10 minutes past the Davis Island Bridge and started my intervals.
I felt fricking fantastic! I saw a few HIAC members and one of my clients walking down bayshore so I went into show off mode. (I'm a ham I can't help it) I ran my intervals like parqour or whatever they call those crazy runners who are basically stunt men. Bay shore has exercise machines every once in while so I turned them into my obstacles. I hurdled the exercise machines and side walks, juked out palm trees, and I even tried to long jump the sand pits. Fun!
Total time 45 mins approx 5 miles including walk time.
I ran in my Vibram Kamodo's for the first time today and they felt great, much better than my KSO's. They still need a little breaking in however.
Swim Summary
I've been slacking on my Total Immersion reading, but excelling in my swimming. My form is progressing every time. I am beginning to understand "Swimming down hill" and "floating on my buoy." My bilateral breathing is improving as well.
8 laps in 15 minutes. This is huge for me. A couple weeks ago this took me about 30 mins and I was nearly drowning every time.
SUP Summary
YOLO Eco Trainer
I have been focusing on form a lot lately so I wanted to focus on RPM's. I can't get the image of Brandon Rahae's RPM's in Saturday's race. He literally paddles at least 3 to my 1! Hence the interval I chose today.
I opened the gym this morning so I have been up since 4am. I took a power nap till about 4pm and hit the water around 4:30. I launched from my dock and headed south past the Clearwater Marina.
I hammered out my 3:1's paddling sub 12 min mile pace during the work period and pretty much drifting during the recovery minute. I went 7 intervals out before I turned around and went another Mile at tempo with a focus on form and efficiency. I finished with 10 minutes of "water therapy" where I stare in the water, drift with the current, and simply be thankful for being on the water. As seriously as i have begun to take my SUP training its equally as important to tune back in with why I love the sport in the first place.
I dominated today. If only I felt this good everyday through both workouts.
YOLO!
3/21 SUP Training Journal- Power Phase day 1
So excited to get into the power phase. Specifically NASM's EET(elastic equivalent training) phase
this phase is designed to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength
Do all of those sound like they could help out in SUP? A big yes and its much more fun than the endurance phase.
Here's a recap of how I have gotten here
November- Corrective Exercise/ Stabilization
December- Strength Stabilization
January- Max Strength
February-Mid March Strength Endurance
This approach is described as a progressive periodized model with a end result of peaking for major races in May and June. My body will never get to "used to a phase" and will continue to progress without plateaus or injury. The idea behind my strategy is to start by building a strong foundation and correcting muscle imbalances. I then added stabilization training to enhance the foundation and protect my joints for the more strenuous training to come. Next I went meat head and tried to get as strong as possible. The more weight the better, but all with a 3 dimensional core focus to make sure the strength was functional. Then onto strength endurance and finally power. In May I will focus on Power Endurance to hopefully be near my peak performance for Key West and the Gulf Coast race.
The EET phase is designed to be 5 reps of about 75% of max followed by a movement of the same muscles groups at low weight about 10% of max or Body weight for 10 reps or 10 sec to ensure max speed. I am starting with 1 minute rest after completing each pair of exercises to not fully recover, but still maximize power out put.
EET workout 1 (3 sets of each block)
Block 1
Power Clean 5 X 115
Tri Plane Squat Jumps w load X 10(round 1 sagital, 2 frontal, 3 transverse)
Block 2
Split Jerk 5 X 115
Hop Press 10 sec (round 1 sagital, round 2 lateral right, round 3 lateral left)
Block 3
Pull-up 5 X BW
TRX muscles up X 10 (I was amazed how much this burned at full speed I can do these all day)
Block 4
DB Bench Press 85 X 5
POP Pushups X10 (wow surprised how little power i had here)
Block 5
Free Motion Straight Arm Lat X5
MB Slams X 10 sec (way too much fun to throw temper tantrums in the middle of the gym)
Block 6
Hammer Strength Jammer 45lb plates X 5
FM Punch X10
Block 7 (the vanity rounds)
DB curls 35's X 5
Band Curls alternating X 10 sec
Block 8
FM Tricep pull down X 5
Dips X 10
I love this workout phase! Can't wait to progress in it!
Beach fun
Erica and I walked to the beach near sunset and played volleyball for about 45 minutes. Remember how fun and effective the idea of "active rest" can be! Burned a lot of extra calories, had fun, and bonded with my beautiful wife.
YOLO!
this phase is designed to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength
Do all of those sound like they could help out in SUP? A big yes and its much more fun than the endurance phase.
Here's a recap of how I have gotten here
November- Corrective Exercise/ Stabilization
December- Strength Stabilization
January- Max Strength
February-Mid March Strength Endurance
This approach is described as a progressive periodized model with a end result of peaking for major races in May and June. My body will never get to "used to a phase" and will continue to progress without plateaus or injury. The idea behind my strategy is to start by building a strong foundation and correcting muscle imbalances. I then added stabilization training to enhance the foundation and protect my joints for the more strenuous training to come. Next I went meat head and tried to get as strong as possible. The more weight the better, but all with a 3 dimensional core focus to make sure the strength was functional. Then onto strength endurance and finally power. In May I will focus on Power Endurance to hopefully be near my peak performance for Key West and the Gulf Coast race.
The EET phase is designed to be 5 reps of about 75% of max followed by a movement of the same muscles groups at low weight about 10% of max or Body weight for 10 reps or 10 sec to ensure max speed. I am starting with 1 minute rest after completing each pair of exercises to not fully recover, but still maximize power out put.
EET workout 1 (3 sets of each block)
Block 1
Power Clean 5 X 115
Tri Plane Squat Jumps w load X 10(round 1 sagital, 2 frontal, 3 transverse)
Block 2
Split Jerk 5 X 115
Hop Press 10 sec (round 1 sagital, round 2 lateral right, round 3 lateral left)
Block 3
Pull-up 5 X BW
TRX muscles up X 10 (I was amazed how much this burned at full speed I can do these all day)
Block 4
DB Bench Press 85 X 5
POP Pushups X10 (wow surprised how little power i had here)
Block 5
Free Motion Straight Arm Lat X5
MB Slams X 10 sec (way too much fun to throw temper tantrums in the middle of the gym)
Block 6
Hammer Strength Jammer 45lb plates X 5
FM Punch X10
Block 7 (the vanity rounds)
DB curls 35's X 5
Band Curls alternating X 10 sec
Block 8
FM Tricep pull down X 5
Dips X 10
I love this workout phase! Can't wait to progress in it!
Beach fun
Erica and I walked to the beach near sunset and played volleyball for about 45 minutes. Remember how fun and effective the idea of "active rest" can be! Burned a lot of extra calories, had fun, and bonded with my beautiful wife.
YOLO!
Monday, March 21, 2011
Catch up 3/17, 3/18,
Happy St. Patrick's Day!
Real Men SUP in kilt's
Jason's workout killed me on Wednesday so today was a light day.
I also have woken up at or before 5 for 5 straight days. Rest!
Erica and I paddled about 3 miles leisurely I focused on technique and buoy turns.
I treated me self to some new Vibrams. The kamodo's are by far the best of my 3 pair yet. A great gym shoe
Race day is tomorrow. YOLO winter series race #4. I need to win the stock class by :34 sec to take home the points title. Going to be tough to beat Brandon Rahae he is a beast.
I once again focused on keeping it light.
30 minute swim and stretching. By far my best swim! I am beginning to feel more like a yacht and less like a barge.
My dad and step mother are coming in from TX so it's going to be a great weekend.
wish me luck on Saturday!
YOLO!
Thursday, March 17, 2011
3/16/11 Strength Endurance Lead by Expert Trainer Jason Grace
I would lie if I wasn't nervous for what Jason was going to do to me today. I was pretty fatigued from yesterday and my heart wasn't 100% into it. That's why having a training partner or hiring a trainer is worth it. Jason got 5 X as much out of me as I would have given by myself. He also introduced me to the best regional band I have heard since Heritage. The Hip Abduction is fricking amazing! They sound as if Paul Simon, O.A.R., and Dave Matthews got together and had a baby on a remote Caribbean Island. Check them out, they are on facebook. Thank you Amazing Grace.
Fighting Weight
207! My weight loss has begun accelerating again!
Goal 195 by 5/14 (Key West Classic)
Workout- All reps 15 unless noted
Who's Your Daddy, St. Paddy?
Dynamic Warmup - 2 Rounds
TGU x5 each (12kg) (turkish get up's the best pound for pound exercise in the world)
Starfish Pushup x10 (pushup into a side plank with leg up)
Abduction Squats x10 (ankle band) (got to get glute's firing)
--------------------------------------------------------------------
KB Snatch+Windmill (12kg) (Amazing SUP exercise!)
Towel Grip Pullups (jump @ failure) (kicked my ass)
Crossover Pushups (lat. movement) x10
Suicide x 1 (BBall Court)
--------------------------------------------------------------------
FM "Paddle" (SUP stance) (Innovative move dreamed up by J really worked the eccenctic or negative of the paddle stroke)
Landmine Press (lunge stance) (cool total press)
FM Warding Patterns (triplanar/ankle band) (best core exercise period)
Skater Jumps (focus on landing/loading) (getting ready for power phase)
--------------------------------------------------------------------
Jason must have smoked crack with a circus clown if he thought we could do this round this late in the workout. I was humming circus music the entire time. My core was gone and I am scared of clowns)
TRX Power Pull (1 hand TRX rows with a weight in free hand)
TRX Incline Pushups x8 (Wow this was hard about a 45 degree pushup, humbling)
TRX Susp. Iso-Lunge MB Slams (Circus music here)
TRX Scorpions x8 (I said no! I love this move, but my core was smoked)
Summary
Brilliant workout! Jason did amazing job of targeting SUP specific muscles and movements. Once the circus music went out of my head I felt amazing and jammed out to the Hip Abduction all the way back to the beach.
Fighting Weight
207! My weight loss has begun accelerating again!
Goal 195 by 5/14 (Key West Classic)
Workout- All reps 15 unless noted
Who's Your Daddy, St. Paddy?
Dynamic Warmup - 2 Rounds
TGU x5 each (12kg) (turkish get up's the best pound for pound exercise in the world)
Starfish Pushup x10 (pushup into a side plank with leg up)
Abduction Squats x10 (ankle band) (got to get glute's firing)
--------------------------------------------------------------------
KB Snatch+Windmill (12kg) (Amazing SUP exercise!)
Towel Grip Pullups (jump @ failure) (kicked my ass)
Crossover Pushups (lat. movement) x10
Suicide x 1 (BBall Court)
--------------------------------------------------------------------
FM "Paddle" (SUP stance) (Innovative move dreamed up by J really worked the eccenctic or negative of the paddle stroke)
Landmine Press (lunge stance) (cool total press)
FM Warding Patterns (triplanar/ankle band) (best core exercise period)
Skater Jumps (focus on landing/loading) (getting ready for power phase)
--------------------------------------------------------------------
Jason must have smoked crack with a circus clown if he thought we could do this round this late in the workout. I was humming circus music the entire time. My core was gone and I am scared of clowns)
TRX Power Pull (1 hand TRX rows with a weight in free hand)
TRX Incline Pushups x8 (Wow this was hard about a 45 degree pushup, humbling)
TRX Susp. Iso-Lunge MB Slams (Circus music here)
TRX Scorpions x8 (I said no! I love this move, but my core was smoked)
Summary
Brilliant workout! Jason did amazing job of targeting SUP specific muscles and movements. Once the circus music went out of my head I felt amazing and jammed out to the Hip Abduction all the way back to the beach.
Wednesday, March 16, 2011
Sup Training Journal 3/15 Run/Stairs and SUP form
Goal
50 min mix of pace running with stairs before and after to build strength endurance in legs
SUP form light paddle
Run Summary
The run felt amazing. I ran from HIAC (Harbour Island Athletic Club) to the Convention Center. There I ran 10 stairs and continued down bayshore for 15 min before I turned around. I planned to only run 10 stairs, but "Be Somebody" by Kings on Leon and struck my under dog nerve. Then as if someone was trying to tell me to dominate the stairs a Rocky song came on. Needless to say I dominated the stairs and sprinted back to HIAC. All of this in my Vibrams. I can safely say I have progressed myself nicely in my monkey man barefoot shoes. I feel no joint or ligament stress even after a tough workout like this.
Stats
Total time 50 mins
Total Distance approx 4 miles (my garmin watched died in my gym bag, doh)
25 stairs
SUP Summary
Jason Grace my training partner jinxed me and told me to be careful of over training. I laugh at over training I know when to rest. I open the club on Tuesdays so I wake up at 4:10 a.m. So when i got home around 3 stoked to paddle I took a nap instead. I was still groggy as i dropped my board off the dock to leisurely do this Saturday's race course. I felt horrible! My plan was to go easy and work on form, but I didn't want to go this slow or feel like I was pulling a barge behind me. I made it 1.5 miles to the sailing center beach, did about 8 buoy turns and decided to head back home. Sping break was in full affect and boats and pasty mid westerner's were annoying me. My stroke technique did feelgood however. My recent adjustments are becoming automatic. I paddled to the end of my channel laid on m board and let the current deposit me back to my dock. A glorious 10 min float. My chi was now harnessed, boom.
Stats
3 miles
YOLO eco trainer
High 70's on shore wind "sea breeze" about 10 mph, plenty of boats.
Beach fun
I took another 30 minute nap when I got home. Rejuvenated we went back to the beach to play "crack ball" and watch the sunset. Crack ball is simply "pro kadhima" or the wooden paddle ball game you see people playing at the beach. I call it crack ball because its very addiciting.
50 min mix of pace running with stairs before and after to build strength endurance in legs
SUP form light paddle
Run Summary
The run felt amazing. I ran from HIAC (Harbour Island Athletic Club) to the Convention Center. There I ran 10 stairs and continued down bayshore for 15 min before I turned around. I planned to only run 10 stairs, but "Be Somebody" by Kings on Leon and struck my under dog nerve. Then as if someone was trying to tell me to dominate the stairs a Rocky song came on. Needless to say I dominated the stairs and sprinted back to HIAC. All of this in my Vibrams. I can safely say I have progressed myself nicely in my monkey man barefoot shoes. I feel no joint or ligament stress even after a tough workout like this.
Stats
Total time 50 mins
Total Distance approx 4 miles (my garmin watched died in my gym bag, doh)
25 stairs
SUP Summary
Jason Grace my training partner jinxed me and told me to be careful of over training. I laugh at over training I know when to rest. I open the club on Tuesdays so I wake up at 4:10 a.m. So when i got home around 3 stoked to paddle I took a nap instead. I was still groggy as i dropped my board off the dock to leisurely do this Saturday's race course. I felt horrible! My plan was to go easy and work on form, but I didn't want to go this slow or feel like I was pulling a barge behind me. I made it 1.5 miles to the sailing center beach, did about 8 buoy turns and decided to head back home. Sping break was in full affect and boats and pasty mid westerner's were annoying me. My stroke technique did feelgood however. My recent adjustments are becoming automatic. I paddled to the end of my channel laid on m board and let the current deposit me back to my dock. A glorious 10 min float. My chi was now harnessed, boom.
Stats
3 miles
YOLO eco trainer
High 70's on shore wind "sea breeze" about 10 mph, plenty of boats.
Beach fun
I took another 30 minute nap when I got home. Rejuvenated we went back to the beach to play "crack ball" and watch the sunset. Crack ball is simply "pro kadhima" or the wooden paddle ball game you see people playing at the beach. I call it crack ball because its very addiciting.
Monday, March 14, 2011
Training Journal 3/14/11
After my relaxing Sunday evening and deep sleep, "spring ahead" was a non-factor. I woke up bright eyed and busy tailed at 5 a.m.
Goal
Swim 30-40 mins
Strength Training (endurance phase week 3)
Beach Fun
Swim Summary
I got my first break from work around 9:45 and I couldn't wait to apply my new knowledge from total immersion. I really can't say enough about this book. The author's teaching technique, method, and style are amazing. I want to jump ahead and get to the drills, but I have been learning so much by understanding the "why" I remain patient and keep getting better. The mind blowing thing I can't wait to apply is about swimming on your "side" like a sail boat instead of sinking and having a large surface area like a barge.
Boom immediate disappointment I am still a barge. I thought I understood the concepts so well I expected to be dramatically better from my paradigm shift. Truth is I am still fighting off the breathing component and I am still what the author calls a heavy swimmer, meaning i don't have great balance in the water, my legs drop. Anyway I still improved everything is becoming more natural. I am more relaxed and efficient and starting to get glide.
I didn't really count laps today, but i swam double digit laps the easiest I ever have! Once my expectations came back to reality I had my best swim to date.
Swim from 9:55-10:25
Strength Training Workout
The swim left me feeling refreshed. I was under a little time crunch so I know I had to be efficient with my workout. My aim today is to use similar blocks from the last couple weeks with a few tweaks and to use a lot of different equipment to give my body a little shock. 15 reps of each exercise.
Core Warm-up
KB Turkish Getups- 5 each side- used heavier weight
KB Triangles- 10 each side- went up in weight here too
Block 1
Jump Pullups (used different grips, and different climber swings each round)
Hammer Strength Jammer (went heavier here)
KB swings (different swings each round)
Block 2
Free Motion Push Pull (heavier here can feel building strength in my torso. probably best upper body exercise)
DB Pushup Row- always a butt kicker I was impressed with my endurance
2 to 1 decelerate squat drops (starting to prepare for power phase with low level plyos)
Block 3
TRX Tricep extensions
TRX high low
350 meter Row
Fun at the beach
I am the biggest fan ever of spring ahead. After dinner Erica and I walked to the beach and played "pepper" volleyball for about 45 mins before sitting down and enjoying God's light show. The big guy felt like showing off tonight. YOLO!
Goal
Swim 30-40 mins
Strength Training (endurance phase week 3)
Beach Fun
Swim Summary
I got my first break from work around 9:45 and I couldn't wait to apply my new knowledge from total immersion. I really can't say enough about this book. The author's teaching technique, method, and style are amazing. I want to jump ahead and get to the drills, but I have been learning so much by understanding the "why" I remain patient and keep getting better. The mind blowing thing I can't wait to apply is about swimming on your "side" like a sail boat instead of sinking and having a large surface area like a barge.
Boom immediate disappointment I am still a barge. I thought I understood the concepts so well I expected to be dramatically better from my paradigm shift. Truth is I am still fighting off the breathing component and I am still what the author calls a heavy swimmer, meaning i don't have great balance in the water, my legs drop. Anyway I still improved everything is becoming more natural. I am more relaxed and efficient and starting to get glide.
I didn't really count laps today, but i swam double digit laps the easiest I ever have! Once my expectations came back to reality I had my best swim to date.
Swim from 9:55-10:25
Strength Training Workout
The swim left me feeling refreshed. I was under a little time crunch so I know I had to be efficient with my workout. My aim today is to use similar blocks from the last couple weeks with a few tweaks and to use a lot of different equipment to give my body a little shock. 15 reps of each exercise.
Core Warm-up
KB Turkish Getups- 5 each side- used heavier weight
KB Triangles- 10 each side- went up in weight here too
Block 1
Jump Pullups (used different grips, and different climber swings each round)
Hammer Strength Jammer (went heavier here)
KB swings (different swings each round)
Block 2
Free Motion Push Pull (heavier here can feel building strength in my torso. probably best upper body exercise)
DB Pushup Row- always a butt kicker I was impressed with my endurance
2 to 1 decelerate squat drops (starting to prepare for power phase with low level plyos)
Block 3
TRX Tricep extensions
TRX high low
350 meter Row
Fun at the beach
I am the biggest fan ever of spring ahead. After dinner Erica and I walked to the beach and played "pepper" volleyball for about 45 mins before sitting down and enjoying God's light show. The big guy felt like showing off tonight. YOLO!
Training Journal 3/13/11 Sunday the day of "rest"
Turn the clocks forward people! Excellent for sunset paddles coming back! Not so good for people who have to open the gym on Sunday morning :( I was up at 5 a.m. so really 4 a.m. boo. Good new was I got off an hour early and it was gorgeous outside.
Goal
Active Rest- Meaning do things that I enjoy doing that are active, fun, and won't be too taxing physically.
Flexibility maybe Yoga
After a brief nap I enjoyed my beautiful wife on the dock. She had to pull my arm really hard for me to drop the boards in the water. We leisurely paddled around the "fingers" of Clearwater beach checking out the houses. I paddled the majority of the time in a buoy turn or surfer stance trying to get as comfortable as possible turning.
Total Paddle Time
40 mins of relaxing water therapy
I had a little energy to burn and wanted to work on flexibility so we watched another Namaste Yoga. This one was entitled moon body length or some hippy crap like that. Whatever it was it was awesome. I am now a friend of pre bed time stretching. It felt so amazing we stretched another 15 mins after the show was over. I slept like a baby last night after yoga and taking my Revitalabs nighttime recovery supplement Revitatropin. Stuff is awesome.
Goal
Active Rest- Meaning do things that I enjoy doing that are active, fun, and won't be too taxing physically.
Flexibility maybe Yoga
After a brief nap I enjoyed my beautiful wife on the dock. She had to pull my arm really hard for me to drop the boards in the water. We leisurely paddled around the "fingers" of Clearwater beach checking out the houses. I paddled the majority of the time in a buoy turn or surfer stance trying to get as comfortable as possible turning.
Total Paddle Time
40 mins of relaxing water therapy
I had a little energy to burn and wanted to work on flexibility so we watched another Namaste Yoga. This one was entitled moon body length or some hippy crap like that. Whatever it was it was awesome. I am now a friend of pre bed time stretching. It felt so amazing we stretched another 15 mins after the show was over. I slept like a baby last night after yoga and taking my Revitalabs nighttime recovery supplement Revitatropin. Stuff is awesome.
Sunday, March 13, 2011
SUP Training Journal SUP 7 miles
After a lighter exercise day yesterday I was stoked to see how I would respond with my Saturday morning training paddle.
Goal
Paddle around 7 miles
Launch Spot
My dock
Board
YOLO 12' eco trainer
Summary
I had to get an early start due to the fact that I had a beach boot camp class at 9:30 and we were going to the Phillies vs Rays spring training game that afternoon. I left the dock and paddled the 1.5 miles across the pass to the Clearwater Sailing Center Beach. I was supposed to meet Matt Fillion my new SUP buddy there at 7:45, but apparently he was running late. I proceeded to do 1 mile of buoy turns. I simply went back and forth between 2 buoy's and really worked on my foot placement and strokes. This practice was priceless. I need to do more of this. It's safe to say my turning skill doubled in my 15 mins of practice. I went on the beach to have a sip of water and decided to give up on Matt as it was past 8 o'clock. I visualised next Saturday's race start and sprinted out hopping on to my board smoothly and making a sharp left buoy turn when I heard Matt's horn honking. Matt and I caught up for a minute before I explained our target training route. I have really enjoyed paddling with new SUP racers. I didn't think I would since I like to do my own thing and I am particular about my training sessions, but it's really cool to encourage others to step their game up. It's also good practice to know some one is chasing you :). We headed underneath the Sand Key bridge and took a left at the jetty along Sand Key Park. We paddled about 1.75 miles from the sailing center before we turned back. Matt and I said our good bye's near the jetty and I cut across the pass back south so I could make it back in time to refuel before beating up the lovely ladies of my beach boot camp. I felt fantastic the entire paddle. The form I worked on on Thursday appeared to stick as I was both efficient and fast. I even smoke my last mile in 11:37 which is pretty ridiculous on a stock board and after the mileage I had already put up. Great confidence building paddle!
Total paddle 7 miles
time 1:37
AVG speed was under 14 minute miles even though we had some windy conditions and I paddled in a circle for about 25 mins!
Other News
I got my Green Vibrance supplement in the mail. Great way to get "super food" propbiotics and to make sure I am maximizing my veggie intake. Felt fantastic after. I also had coconut water for the first time as a recovery drink. Much more natural than gatorade and I felt great!
Beach Boot Camp
Erica's friends requested my services for a beach boot camp at the Clearwater Sailing Center Beach. It was a fun mix of SUP intervals, Kettle Bells, Medicine Balls, Strength Training, and Bridge runs. Look at these lovely ladies and this location. What a rough life I have.
Goal
Paddle around 7 miles
Launch Spot
My dock
Board
YOLO 12' eco trainer
Summary
I had to get an early start due to the fact that I had a beach boot camp class at 9:30 and we were going to the Phillies vs Rays spring training game that afternoon. I left the dock and paddled the 1.5 miles across the pass to the Clearwater Sailing Center Beach. I was supposed to meet Matt Fillion my new SUP buddy there at 7:45, but apparently he was running late. I proceeded to do 1 mile of buoy turns. I simply went back and forth between 2 buoy's and really worked on my foot placement and strokes. This practice was priceless. I need to do more of this. It's safe to say my turning skill doubled in my 15 mins of practice. I went on the beach to have a sip of water and decided to give up on Matt as it was past 8 o'clock. I visualised next Saturday's race start and sprinted out hopping on to my board smoothly and making a sharp left buoy turn when I heard Matt's horn honking. Matt and I caught up for a minute before I explained our target training route. I have really enjoyed paddling with new SUP racers. I didn't think I would since I like to do my own thing and I am particular about my training sessions, but it's really cool to encourage others to step their game up. It's also good practice to know some one is chasing you :). We headed underneath the Sand Key bridge and took a left at the jetty along Sand Key Park. We paddled about 1.75 miles from the sailing center before we turned back. Matt and I said our good bye's near the jetty and I cut across the pass back south so I could make it back in time to refuel before beating up the lovely ladies of my beach boot camp. I felt fantastic the entire paddle. The form I worked on on Thursday appeared to stick as I was both efficient and fast. I even smoke my last mile in 11:37 which is pretty ridiculous on a stock board and after the mileage I had already put up. Great confidence building paddle!
Total paddle 7 miles
time 1:37
AVG speed was under 14 minute miles even though we had some windy conditions and I paddled in a circle for about 25 mins!
Other News
I got my Green Vibrance supplement in the mail. Great way to get "super food" propbiotics and to make sure I am maximizing my veggie intake. Felt fantastic after. I also had coconut water for the first time as a recovery drink. Much more natural than gatorade and I felt great!
Beach Boot Camp
Erica's friends requested my services for a beach boot camp at the Clearwater Sailing Center Beach. It was a fun mix of SUP intervals, Kettle Bells, Medicine Balls, Strength Training, and Bridge runs. Look at these lovely ladies and this location. What a rough life I have.
SUP Training Journal 3/11 TRX Strength circuits
It's been another long tough week of training so the goal today is to get a great strength and core workout without taxing my system. My focus is on my training paddle Saturday morning.
The TRX suspension trainer is a wonderful anywhere training tool. It challenges strength, core, and stability regardless of the moves that you do. I will be featuring a SUP specific video series in the coming weeks.
You can get more information or purchase your own TRX by clicking on the TRX banner on this page.
Fighting Weight
208!
Goal 195 by May 14th
Strength Endurance 15 reps performed as 3 sets of a block citcuit before rest
Warmup - add mobility, get muscles firing in 3 planes of motion, tax the core
KB Turkish get up's 5 each side
KB Triangles
TRX Scorpion (This is the one Jason and I have been workling on. I can only do abouit 5 at a time)
Block 1
TRX 1 arm rows
TRX Straight Arm Lat
Row 500 meters
Block 2
TRX Rear fly
Rolling Dumbell Pushup fly's (can only do about 1/2 from my feet before going to knees)
Row 250 meters
Cool down- 15 minutes shooting baskets. Foam roll, pigeon, and calf stretch
Summary
Great workout! I took it light for me only working out about 50 minutes. I am interested to see how I feel for my paddle tomorrow.
The TRX suspension trainer is a wonderful anywhere training tool. It challenges strength, core, and stability regardless of the moves that you do. I will be featuring a SUP specific video series in the coming weeks.
You can get more information or purchase your own TRX by clicking on the TRX banner on this page.
Fighting Weight
208!
Goal 195 by May 14th
Strength Endurance 15 reps performed as 3 sets of a block citcuit before rest
Warmup - add mobility, get muscles firing in 3 planes of motion, tax the core
KB Turkish get up's 5 each side
KB Triangles
TRX Scorpion (This is the one Jason and I have been workling on. I can only do abouit 5 at a time)
Block 1
TRX 1 arm rows
TRX Straight Arm Lat
Row 500 meters
Block 2
TRX Rear fly
Rolling Dumbell Pushup fly's (can only do about 1/2 from my feet before going to knees)
Row 250 meters
Cool down- 15 minutes shooting baskets. Foam roll, pigeon, and calf stretch
Summary
Great workout! I took it light for me only working out about 50 minutes. I am interested to see how I feel for my paddle tomorrow.
Thursday, March 10, 2011
Training Journal 3/10/11 SUP technique & Run
I woke up to thunder, lightning, and rain. So much for a beautiful day off to get some good training and chores done. I did however finally get 8 hours of sleep and make it past 6 am! The weather forecast made it sound impossible to get on the water today with a small craft advisory as the cold front pushed through. I laid and bed and read Total Immersion, my new swimming book. It really got in my head about the importance of technique over power or fitness. I am sure some of the hydrodynamics of swimming carry over to SUP, but here are some crazy stats, "to swim 10% faster requires a 33% increase in power. In the water drag is everything...kineseolgists estimate 70% of your swimming performance is determined by how well you streamline your body and only 30% by how powerful you are!" Hello paradigm shift.
Goal
Hammer 4-6 1 mile SUP intervals with 3 minutes rest in between each one
Run
Yoga
SUP Summary
I found a gap in the wind and headed out. I knew quickly that I was going to work on smoothing out my technique instead of going balls to the walls fast. I laughed at the weathermen as it was actually calmer than my paddle on Tuesday and very serene without the spring break riff raff.
Board Stock YOLO eco trainer
I averaged about 13:45 miles for 4.5 miles including my 3 minute "breaks". I felt like I was only giving it 75-80% with a focus on using my body efficiently and properly stacking the body's levers. So really with my breaks I was still close to my low 12 minute stock board miles and working way easier. I realized that I am much tighter on my left side and it causes me a shorter reach and some movement of the paddle blade. I was proud of the fluidity of my stroke as I went on. I can't wait to further hone my new stroke thoughts and then trusting them to carry over at next Saturday's YOLO race series finale. Mind changing paddle today! I got a little dolphin treat as I went into my cool down. They were playing around at the mouth of my canal. I sat on my board and enjoyed the show.
Run Summary
I got to run with my favorite workout partner, my beautiful wife Erica. Erica has become quite the runner. She is currently in training for the Clearwater Iron Girl on April 10th. That will make 3 1/2 marathons for her in 2011. She is pretty much she-ra. Anyways, the weather screwed her up so we got a rare chance to run together.
5 minute jog
5 X 1:2 fartlek intervals (run all out for 1 minute then coast for 2 minutes) much harder than it sounds
15 minute beach walk at sunset (no pictures just mental snap shots)
Total distance 2.85 miles 35 mins
ps the wind came in. There were 15 mph sustained winds and gusts over 20
The gulf actually had waves if that tells you anything.
Yoga
Wow have i missed yoga. We tape the fit-tv namaste yoga. Its a little over 2o minutes without commercials. Just right to get loosened up and harness my chi. Feel amazing time for some green tea. ummmmmmmm.
Goal
Hammer 4-6 1 mile SUP intervals with 3 minutes rest in between each one
Run
Yoga
SUP Summary
I found a gap in the wind and headed out. I knew quickly that I was going to work on smoothing out my technique instead of going balls to the walls fast. I laughed at the weathermen as it was actually calmer than my paddle on Tuesday and very serene without the spring break riff raff.
Board Stock YOLO eco trainer
I averaged about 13:45 miles for 4.5 miles including my 3 minute "breaks". I felt like I was only giving it 75-80% with a focus on using my body efficiently and properly stacking the body's levers. So really with my breaks I was still close to my low 12 minute stock board miles and working way easier. I realized that I am much tighter on my left side and it causes me a shorter reach and some movement of the paddle blade. I was proud of the fluidity of my stroke as I went on. I can't wait to further hone my new stroke thoughts and then trusting them to carry over at next Saturday's YOLO race series finale. Mind changing paddle today! I got a little dolphin treat as I went into my cool down. They were playing around at the mouth of my canal. I sat on my board and enjoyed the show.
Run Summary
I got to run with my favorite workout partner, my beautiful wife Erica. Erica has become quite the runner. She is currently in training for the Clearwater Iron Girl on April 10th. That will make 3 1/2 marathons for her in 2011. She is pretty much she-ra. Anyways, the weather screwed her up so we got a rare chance to run together.
5 minute jog
5 X 1:2 fartlek intervals (run all out for 1 minute then coast for 2 minutes) much harder than it sounds
15 minute beach walk at sunset (no pictures just mental snap shots)
Total distance 2.85 miles 35 mins
ps the wind came in. There were 15 mph sustained winds and gusts over 20
The gulf actually had waves if that tells you anything.
Yoga
Wow have i missed yoga. We tape the fit-tv namaste yoga. Its a little over 2o minutes without commercials. Just right to get loosened up and harness my chi. Feel amazing time for some green tea. ummmmmmmm.
Wednesday, March 9, 2011
Training Journal 3/9/11 Strength Endurance
Goal
20-30 minute swim to loosen up
Strength Endurance workout with training partner Jason "Amazing" Grace
Fighting Weight
209 (sustained under 210 nice)
Goal 195 by 5/14
Swim Summary
I am surprisingly not too sore from my 3+ hours of training yesterday. A little shoulder and quad fatigue is all.
I focused on drills today mostly using the leg support to work on bilateral breathing.
Swim thought- swimming down hill meaning my hand enters the water and glides down. I have the tendency to "scrape" the top of the water.
My Total Immersion book came in! Can't wait to learn the revolutionary swim stroke! = me no longer droning out there.
Strength Endurance workout with partner Jason Amazing Grace
It was my turn to plan the workout aka get Jason back. I am in the strength endurance phase for the month of march so all reps are 15 with a focus on core based movements that will challenge the entire body and keep the HR up. Ideally working in the same energy system as SUP racing.
Block 1
Climber Pullups (pull up trying to bring alternating knees to elbow, jump up when fatigued)
The Jammer (a hammer strength machine where you can stand step & press looks like a football "jam")
Seal Crawls aka Lt. Dan's (this is miserable! pushup position with feet on gliders crawl to half court and back. major core and shoulders, you can't use your legs so you look like Lt. Dan)
Run 2X basketball court
Block 2 (FM stands for free motion cable cross machine)
FM bar transverse punch press (bar attachment twist and press with inside hand, hello obliques)
FM Lawnmowers (sport specific training for manual labor or the club,win win)
FM SUP Chops (doesn't get more specific than this, grab high on cable bottom hand on towel SUP chop up to 40 lbs on this, getting strong)
Kettle Bell moving swings to half court and back (1 sagital 2 frontal 3 transverse) Light KB more for the movement coordination and HR
Block 3 (I am filming a video for SUP specific TRX moves to post in April!)
TRX Chest Fly's (suspended chest fly great stretch and core response)
TRX Muscle Up's (from ground pull/ press yourself up. You have to use your lats and tri's similar to SUP)
TRX Scorpions (Jason introduced me to this move. Holy crap! Just when you think you have a strong core)
It's so hard I can only do 5 on each side. I will video this and post. Too hard to explain.
Summary
Beast Mode. Felt good! This is the 2nd week of this phase and I am settling in to the comfort zone. I am pretty confident that Jason hates me after this one. The amount of core and the no breaks will waste the strongest of soldiers. Gracey started fading in the 2nd set.
Other News
Moving closer to bringing SUP to Harbour Island. Brody and I have some dates planned. I just have to get the green light from corporate. They sound excited about the exposure that this will bring the club.
A cold front and rain is moving in tonight. SUP might be interesting tomorrow, but You Only Live Once!
Sealed up a sponsorship with Revitalabs- a FL based supplement company. The owner is one of Gracey's client's Dr. Mark. Dr. Mark is a well known urologist in the bay area and has been a staple on Bubbah the Love Sponge's radio show. I love there RPM chia based protein shake and revitatropin a nighttime recovery drink that has allowed me to keep my training volume. I love their slogan "don't replenish, optimize!" Much more to come on revitalabs!
20-30 minute swim to loosen up
Strength Endurance workout with training partner Jason "Amazing" Grace
Fighting Weight
209 (sustained under 210 nice)
Goal 195 by 5/14
Swim Summary
I am surprisingly not too sore from my 3+ hours of training yesterday. A little shoulder and quad fatigue is all.
I focused on drills today mostly using the leg support to work on bilateral breathing.
Swim thought- swimming down hill meaning my hand enters the water and glides down. I have the tendency to "scrape" the top of the water.
My Total Immersion book came in! Can't wait to learn the revolutionary swim stroke! = me no longer droning out there.
Strength Endurance workout with partner Jason Amazing Grace
It was my turn to plan the workout aka get Jason back. I am in the strength endurance phase for the month of march so all reps are 15 with a focus on core based movements that will challenge the entire body and keep the HR up. Ideally working in the same energy system as SUP racing.
Block 1
Climber Pullups (pull up trying to bring alternating knees to elbow, jump up when fatigued)
The Jammer (a hammer strength machine where you can stand step & press looks like a football "jam")
Seal Crawls aka Lt. Dan's (this is miserable! pushup position with feet on gliders crawl to half court and back. major core and shoulders, you can't use your legs so you look like Lt. Dan)
Run 2X basketball court
Block 2 (FM stands for free motion cable cross machine)
FM bar transverse punch press (bar attachment twist and press with inside hand, hello obliques)
FM Lawnmowers (sport specific training for manual labor or the club,win win)
FM SUP Chops (doesn't get more specific than this, grab high on cable bottom hand on towel SUP chop up to 40 lbs on this, getting strong)
Kettle Bell moving swings to half court and back (1 sagital 2 frontal 3 transverse) Light KB more for the movement coordination and HR
Block 3 (I am filming a video for SUP specific TRX moves to post in April!)
TRX Chest Fly's (suspended chest fly great stretch and core response)
TRX Muscle Up's (from ground pull/ press yourself up. You have to use your lats and tri's similar to SUP)
TRX Scorpions (Jason introduced me to this move. Holy crap! Just when you think you have a strong core)
It's so hard I can only do 5 on each side. I will video this and post. Too hard to explain.
Summary
Beast Mode. Felt good! This is the 2nd week of this phase and I am settling in to the comfort zone. I am pretty confident that Jason hates me after this one. The amount of core and the no breaks will waste the strongest of soldiers. Gracey started fading in the 2nd set.
Other News
Moving closer to bringing SUP to Harbour Island. Brody and I have some dates planned. I just have to get the green light from corporate. They sound excited about the exposure that this will bring the club.
A cold front and rain is moving in tonight. SUP might be interesting tomorrow, but You Only Live Once!
Sealed up a sponsorship with Revitalabs- a FL based supplement company. The owner is one of Gracey's client's Dr. Mark. Dr. Mark is a well known urologist in the bay area and has been a staple on Bubbah the Love Sponge's radio show. I love there RPM chia based protein shake and revitatropin a nighttime recovery drink that has allowed me to keep my training volume. I love their slogan "don't replenish, optimize!" Much more to come on revitalabs!
Tuesday, March 8, 2011
Training Journal 3/8/11 Endurance domination
3/7/11 Workout
Yesterdays workout doesn't deserve mention. My 4:45 wake up call came to early and I was pretty much a waste of space yesterday. It must have been that lack of rest thing I was talking about.
Quick summary
Dynamic Warm up
Sun Salutation warm up targeted to my tight areas
Core series 1
Goal Endurance phase workout all reps 15 no rest until block is completed
Block 1
Assisted Pull ups Plate 8 (I'm a big dude 210)
Free Motion Step & Press 42.5 lbs each handle
Kettle bell Triangle (amazing SUP exercise, I will feature soon)
DB Incline Alternating Chest Press 70's (15 each arm)
Free Motion lunge hold transverse plane row 40 lbs (another great SUP exercise)
1 Leg Free Motion chops (assorted angles)
most people would be happy with this workout. I normally add another block and was planning on swimming, but I went for the rest route.
3/8/11
Wow rest does improve performance. I am trying to stay away from Charlie Sheen quotes, but I was an F-18 today.
Fighting Weight (Goal 195 by 5/14 at Key West race)
209 with vibram shoes and Nike shorts. Woo hoo under 210!
Goal
4-5 mile run with 10 X 1:1 intervals
SUP training session with 5:1 intervals for about 90 minutes
Pissing Excellence
I ran from my gym, Harbour Island Athletic Club to the Davis Island bridge to warm up (a little over a mile)
10 1:1's in my vibrams and in the grass. (focus on turn over, I get lazy with my turnover since I am a "power runner"
I ran back to the convention center and did 15 stairs, then sprinted back to the club.
This is part of the "stadium" I talk about and future HIAC SUP launch spot.
Yesterdays workout doesn't deserve mention. My 4:45 wake up call came to early and I was pretty much a waste of space yesterday. It must have been that lack of rest thing I was talking about.
Quick summary
Dynamic Warm up
Sun Salutation warm up targeted to my tight areas
Core series 1
Goal Endurance phase workout all reps 15 no rest until block is completed
Block 1
Assisted Pull ups Plate 8 (I'm a big dude 210)
Free Motion Step & Press 42.5 lbs each handle
Kettle bell Triangle (amazing SUP exercise, I will feature soon)
DB Incline Alternating Chest Press 70's (15 each arm)
Free Motion lunge hold transverse plane row 40 lbs (another great SUP exercise)
1 Leg Free Motion chops (assorted angles)
most people would be happy with this workout. I normally add another block and was planning on swimming, but I went for the rest route.
3/8/11
Wow rest does improve performance. I am trying to stay away from Charlie Sheen quotes, but I was an F-18 today.
Fighting Weight (Goal 195 by 5/14 at Key West race)
209 with vibram shoes and Nike shorts. Woo hoo under 210!
Goal
4-5 mile run with 10 X 1:1 intervals
SUP training session with 5:1 intervals for about 90 minutes
Pissing Excellence
I ran from my gym, Harbour Island Athletic Club to the Davis Island bridge to warm up (a little over a mile)
10 1:1's in my vibrams and in the grass. (focus on turn over, I get lazy with my turnover since I am a "power runner"
I ran back to the convention center and did 15 stairs, then sprinted back to the club.
This is part of the "stadium" I talk about and future HIAC SUP launch spot.
Total time 50 mins and approx 5 miles not counting the stairs
I was still feeling good so i decided to warm down in the pool.
I swam 8 laps in 15 minutes. Definitely improving. Where is my total immersion book already!
SUP Session
Paddled 1.5 miles from my dock to the Clearwater Sailing Center Beach. It's definitely March in FL, tourist, jet ski's, wind, more touristy boats, and did I mention tourist. I made a quick beach landing and worked a "beach start" and buoy turns. Thank you ear buds so I could tune out the tourist waving and yelling at me. There was a lot of tidal flow, boat chop, and wind until I made it through the pass to the Gulf. The first 2.5 miles were challenging, but i still posted sub 13 minute times on my stock YOLO Eco Trainer. The off shore wind made the Gulf very flat and enjoyable. I settled into the groove with no distractions except the dolphins flanking me.
Once in the Gulf I did 10 X 5:1 intervals
I focused on turnover rate really working the "Tahitian stroke" I learned from Dave Kalama.
I feel it is extremely important to only think of one technique component at a time.
I made it another 2 miles south in the Gulf towards Bell Air before I turned around. 4.5 miles total from launching spot. I continued the intervals until I made it back to the pass. This is where I hit the wall.
It took me nearly 40 miles to battle the wind, boats, and exhaustion back to the dock.
I covered 8 miles in a little over two hours. I accomplished my speed interval work and a new level of paddling exhaustion. i am having race board withdrawals.
Other cool news
Had a great talk with Brody Welte of Stand Up Fitness today. We are bringing SUP to downtown Tampa and Harbour island Athletic Club! We are starting with demo's, then lessons, then paddle- fit. After that hopefully I have convinced corporate to make the investment. YOLO!
3 hours plus of endurance time. Refuel and Rest!
SUP Training Journal 5 3/6/11 Post Race Recovery
Rest? I can rest when I am dead.
As I mentioned on Friday the hardest thing for me to do is take a break. Sunday was supposed to be a planned recovery day with some light stretching, but that changed quickly. I had a great time on Saturday after the race catching up with old clients and co-workers from my former gym, RDV Sportsplex in Orlando. I was eager to continue my homecoming tour of Orlando and I couldn't sleep past 7. RDV's Sports Performance Department has taken over the Orlando Magic's old training court and weight room with their move to the new stadium. I couldn't wait to see the new space.
Here is the Magic court. Just think of how many free throws have been missed in the room between a young Shaq and Dwight Howard. The weight room opens up in the back right of the picture.
Anyway, Jake the Sports Performance Team Leader and I decided to play a game of 21 on the Magic court. It is not pretty when two 210+ lb former football players play 1 on 1. It was more like slam ball than basketball, but 1 game turned into 5. I came out victorious in the 5th and deciding game and only had bruises and an exhausted body to show for it. Pretty much the opposite of rest, but You Only Live Once.
Great times in Orlando!
As I mentioned on Friday the hardest thing for me to do is take a break. Sunday was supposed to be a planned recovery day with some light stretching, but that changed quickly. I had a great time on Saturday after the race catching up with old clients and co-workers from my former gym, RDV Sportsplex in Orlando. I was eager to continue my homecoming tour of Orlando and I couldn't sleep past 7. RDV's Sports Performance Department has taken over the Orlando Magic's old training court and weight room with their move to the new stadium. I couldn't wait to see the new space.
Here is the Magic court. Just think of how many free throws have been missed in the room between a young Shaq and Dwight Howard. The weight room opens up in the back right of the picture.
The area below is to the left of the court and was formerly the Magic's locker room. They are clearing it and covering it with turf. The room is about the size of an NBA court. Man I'm missing out on an awesome facility to build athletes.
Anyway, Jake the Sports Performance Team Leader and I decided to play a game of 21 on the Magic court. It is not pretty when two 210+ lb former football players play 1 on 1. It was more like slam ball than basketball, but 1 game turned into 5. I came out victorious in the 5th and deciding game and only had bruises and an exhausted body to show for it. Pretty much the opposite of rest, but You Only Live Once.
Great times in Orlando!
Monday, March 7, 2011
Paddleboard Orlando Race
Race Day! It was a day of firsts. First SUP race in Orlando. My first race in the elite 14 ft class. Erica and I's first time back to Orlando since we moved away 10 month's ago. Most exiting Erica's first SUP race. Nervous much? I psyched myself up by rolling through Charlie Sheen quotes my buddy Jake shared with me the night before. "I'm an F18, I have tiger blood, Adonis DNA, and duh winning."
Ned, Dave, and Paddleboard Orlando, put together a wonderful inaugural event. The elite class would be 6 miles and go twice around the 3 lakes of Lake Ivanhoe and through the narrow connecting channels under I4. I got off to a horrible start. I got pinned in between an 18 foot unlimited board and a prone paddler. My visions of "duh winning" went out the window pretty quickly as the top 5 got a jump on me. I wish I could have practiced more on the 14" board as it took the entire first lap for me to find the sweet spot and perfect the turns. I made up major ground on the 2nd lap and narrowly missed out on beating unlimited paddler Eric Lumbert for 5th place overall. The times were fast and a showcase of some up and coming FL talent.
Elite
1st Mark from Naples 12 6"
2nd Frank Dilenburg 14"
3rd Brandon Rahae 12' 6"
4th Chris 12 6"
5th Erik Lumbert unlimited
6th Me Garrett McCoy 14"
Womans
Marry Anne Boyer Willis Dominated as always
Rec
Luke Goetz
Ashley Clarkin
Enjoy the Pics
Here is an awesome video from my new SUP buddy and Rival Brandon Rahae. His lovely girlfriend Jessica did a great job putting this together.
What a great day! I had an amazing time and got my feet wet in the elite class. I am so proud of what Paddleboard Orlando has done for SUP in Central Florida and I am very humbled at the nice introduction and credit they give me.
Most of all I am proud of my amazing wife Erica who now shares the race stoke. She is bugging me to already sign her up for future race's. I love you babe great job.
look at that triangle of power
It's already getting over used, but "winning."
Ned, Dave, and Paddleboard Orlando, put together a wonderful inaugural event. The elite class would be 6 miles and go twice around the 3 lakes of Lake Ivanhoe and through the narrow connecting channels under I4. I got off to a horrible start. I got pinned in between an 18 foot unlimited board and a prone paddler. My visions of "duh winning" went out the window pretty quickly as the top 5 got a jump on me. I wish I could have practiced more on the 14" board as it took the entire first lap for me to find the sweet spot and perfect the turns. I made up major ground on the 2nd lap and narrowly missed out on beating unlimited paddler Eric Lumbert for 5th place overall. The times were fast and a showcase of some up and coming FL talent.
Elite
1st Mark from Naples 12 6"
2nd Frank Dilenburg 14"
3rd Brandon Rahae 12' 6"
4th Chris 12 6"
5th Erik Lumbert unlimited
6th Me Garrett McCoy 14"
Womans
Marry Anne Boyer Willis Dominated as always
Rec
Luke Goetz
Ashley Clarkin
Enjoy the Pics
Here is an awesome video from my new SUP buddy and Rival Brandon Rahae. His lovely girlfriend Jessica did a great job putting this together.
What a great day! I had an amazing time and got my feet wet in the elite class. I am so proud of what Paddleboard Orlando has done for SUP in Central Florida and I am very humbled at the nice introduction and credit they give me.
Most of all I am proud of my amazing wife Erica who now shares the race stoke. She is bugging me to already sign her up for future race's. I love you babe great job.
look at that triangle of power
It's already getting over used, but "winning."
SUP Training Journal Entry 4 3/4/11 Pre Race Day
It's so hard to take a break. It's always my mind set that more is better and that the competition is out there some where working harder than me. Here is my attempt at a break.
Goal
Loosen Up and Activate
Spread the SUP stoke
Loosen Up and Activate
Dynamic Warm-up 3 dimensional lunges
Single Leg Reach (RDL)
Tube walks (blue band get glute medius firing)
Foam Roll (the most neglected flexibility tool)
Yoga sequence 1 (I will share my base Yoga sequences in a future video)
Static Stretch tight areas (calves, lats, hip flexors, hamstrings)
Feel good stretchy time 35 mins
Summary
Wow this felt amazing. I am going to step my Yoga game up next week. Yoga is perfect for SUP'ers core strength, joint stability, stabilizing muscle endurance, and X fascial line flexibility.
Spread the SUP stoke
After our trainer staff meeting I took 3 of my top trainers out for their first SUP. We launched at my normal down town Tampa launch spot. It never gets old to watch people fall in love with SUP. We paddled for about an hour. This was perfect for me to get used to the feel of the 14" YOLO prowler that I will be racing on tomorrow. This also confirmed that I need to get my club to invest in some boards or work out a deal with YOLO. Down town Tampa waterfront is a SUP stadium.
Back to O-town for Paddleboard Orlando's first race. This is my first time back since I moved 10 months ago. So stoked!
Goal
Loosen Up and Activate
Spread the SUP stoke
Loosen Up and Activate
Dynamic Warm-up 3 dimensional lunges
Single Leg Reach (RDL)
Tube walks (blue band get glute medius firing)
Foam Roll (the most neglected flexibility tool)
Yoga sequence 1 (I will share my base Yoga sequences in a future video)
Static Stretch tight areas (calves, lats, hip flexors, hamstrings)
Feel good stretchy time 35 mins
Summary
Wow this felt amazing. I am going to step my Yoga game up next week. Yoga is perfect for SUP'ers core strength, joint stability, stabilizing muscle endurance, and X fascial line flexibility.
Spread the SUP stoke
After our trainer staff meeting I took 3 of my top trainers out for their first SUP. We launched at my normal down town Tampa launch spot. It never gets old to watch people fall in love with SUP. We paddled for about an hour. This was perfect for me to get used to the feel of the 14" YOLO prowler that I will be racing on tomorrow. This also confirmed that I need to get my club to invest in some boards or work out a deal with YOLO. Down town Tampa waterfront is a SUP stadium.
Back to O-town for Paddleboard Orlando's first race. This is my first time back since I moved 10 months ago. So stoked!
Thursday, March 3, 2011
Training Journal Entry 3, 3/3/11
Goal
SUP interval training with training partner Jeff Comer
SUP race board acclimation and buoy turns
Fighting Weight- Trying to get to 200 by Key West Paddle board Classic 5/14/11
211 with my vibram 5 fingers, Maui rippers, and of course my Victory Kore dry shirt on
Oh what a glorious day. Fun morning including a new client whom recently had back surgery fusing her back from T6- L3. We will be working in the pool. What an experience to help a former professional cheer leader regain her function. What a challenge. It was also another glorious day for Fit for tennis. I Love my job!
Corrections from yesterday- Jason Grace my training buddy wanted it to be understood that our KB waiter walk where with a 44lb KB and our Hanging incline presses where with 26 lb KB's. I guess we need more credit.
SUP Training
Start 11 a.m.
Conditions glorious minus the 15-20 mph wind
Launch Point- Post Harbour Apartments dock in downtown Tampa across from St. Pete Times Forum
Comer my new training partner and I paddle for about 5 minutes to get lathered up for battle. In an attempt to limit the wind we headed out on the channel between Harbour and Davis Islands.
We had 8 sets of 3 minutes of all out paddling to 1 minute recovery
or in Garrett equations 8 X 3:1
Many endurance athletes always go at constant speeds. These intervals help increase cardiac output, improve the time it takes for your heart rate to recover, and helps increase stroke volume. I'll explore all these cardioterms in a later article.
We were straight in to the teeth of the wind for the first 4 intervals. I was forced to use my arms a little more than normal to power through (or I was a little fatigued from yesterday, Thanks Jason)
Comer is just getting into taking SUP more seriously so this pretty much kicked his ass. He is a former kayak racer, rock climbs, and pretty much works out for 3 hours a day everyday. I don't really know what he does for a living, something about military contracts. I am just going to pretend he works for the CIA with the amount of free time he has on his hands and the fact he disappears for weeks at a time. Nobody should be as ripped as he is at 49. He is my hero. Anyway I was kicking his ass even though he was on a 14 foot Bark. It's great training to feel like some one is chasing you at all times :)
We had covered over a mile in our first 4 intervals. Comer kept trying to make small talk to stall before the next interval. I stopped paddling back to him to put a stop to the stall tactics. Much easier paddling on the way back except the muscular fatigue. Comer tried to keep up on interval #7 and we were neck and neck for most of the way before he almost puked. We paddled to the bridge to Davis Island and turned around for about 5 minute recovery.
On the way back to our launch spot we did what I call leap frogs. Where Comer would sprint out in front of me and then casually paddle we kept leap frogging each other in this fashion until Comer ran out of gas. Not tying to rag on poor Mr. Comer, just facts. This was only his second serious training paddle. I resorted to "the stadium finisher." I call it the stadium finisher because we are at the center of Tampa's water front. We are visible from the convention center, several major hotels, Jackson's, and other high rises. Pretend all eyes are on me making the final kick to the finish line. I let it rip to the "Chanel side" bridge.
Total water time
57 mins
3.95 miles (pretty good considering wind, stock boards, and recovery time)
Comer whipped us up a quick lunch of smoked salmon and protein shakes as we talked shop and enjoyed the view from his 14th floor penthouse suite.
Time to Prowl
Want to give a big thank you to my buddy Brody Welte of Stand Up Fitness and YOLO board for the loan on the 14 foot prowler race board. The Padleboard Orlando race on Saturday will be my first time stepping in with the big boys.
The wind was worse on Clearwater Beach so my paddle with my lovely wife Erica got scrapped. I took the prowler out for about 30 mins just staying in my canal and getting used to turning the board. These race boards are like cheating. I can't wait to see how I stack up to the field on a race board I took down 90% of the field on my stock YOLO eco trainer last race. Watch out people
SUP interval training with training partner Jeff Comer
SUP race board acclimation and buoy turns
Fighting Weight- Trying to get to 200 by Key West Paddle board Classic 5/14/11
211 with my vibram 5 fingers, Maui rippers, and of course my Victory Kore dry shirt on
Oh what a glorious day. Fun morning including a new client whom recently had back surgery fusing her back from T6- L3. We will be working in the pool. What an experience to help a former professional cheer leader regain her function. What a challenge. It was also another glorious day for Fit for tennis. I Love my job!
Corrections from yesterday- Jason Grace my training buddy wanted it to be understood that our KB waiter walk where with a 44lb KB and our Hanging incline presses where with 26 lb KB's. I guess we need more credit.
SUP Training
Start 11 a.m.
Conditions glorious minus the 15-20 mph wind
Launch Point- Post Harbour Apartments dock in downtown Tampa across from St. Pete Times Forum
Comer my new training partner and I paddle for about 5 minutes to get lathered up for battle. In an attempt to limit the wind we headed out on the channel between Harbour and Davis Islands.
We had 8 sets of 3 minutes of all out paddling to 1 minute recovery
or in Garrett equations 8 X 3:1
Many endurance athletes always go at constant speeds. These intervals help increase cardiac output, improve the time it takes for your heart rate to recover, and helps increase stroke volume. I'll explore all these cardioterms in a later article.
We were straight in to the teeth of the wind for the first 4 intervals. I was forced to use my arms a little more than normal to power through (or I was a little fatigued from yesterday, Thanks Jason)
Comer is just getting into taking SUP more seriously so this pretty much kicked his ass. He is a former kayak racer, rock climbs, and pretty much works out for 3 hours a day everyday. I don't really know what he does for a living, something about military contracts. I am just going to pretend he works for the CIA with the amount of free time he has on his hands and the fact he disappears for weeks at a time. Nobody should be as ripped as he is at 49. He is my hero. Anyway I was kicking his ass even though he was on a 14 foot Bark. It's great training to feel like some one is chasing you at all times :)
We had covered over a mile in our first 4 intervals. Comer kept trying to make small talk to stall before the next interval. I stopped paddling back to him to put a stop to the stall tactics. Much easier paddling on the way back except the muscular fatigue. Comer tried to keep up on interval #7 and we were neck and neck for most of the way before he almost puked. We paddled to the bridge to Davis Island and turned around for about 5 minute recovery.
On the way back to our launch spot we did what I call leap frogs. Where Comer would sprint out in front of me and then casually paddle we kept leap frogging each other in this fashion until Comer ran out of gas. Not tying to rag on poor Mr. Comer, just facts. This was only his second serious training paddle. I resorted to "the stadium finisher." I call it the stadium finisher because we are at the center of Tampa's water front. We are visible from the convention center, several major hotels, Jackson's, and other high rises. Pretend all eyes are on me making the final kick to the finish line. I let it rip to the "Chanel side" bridge.
Total water time
57 mins
3.95 miles (pretty good considering wind, stock boards, and recovery time)
Comer whipped us up a quick lunch of smoked salmon and protein shakes as we talked shop and enjoyed the view from his 14th floor penthouse suite.
Time to Prowl
The wind was worse on Clearwater Beach so my paddle with my lovely wife Erica got scrapped. I took the prowler out for about 30 mins just staying in my canal and getting used to turning the board. These race boards are like cheating. I can't wait to see how I stack up to the field on a race board I took down 90% of the field on my stock YOLO eco trainer last race. Watch out people
Wednesday, March 2, 2011
Training Journal Entry 2 3/2/11
Goals of the day
Cardio- Running 10X 1:1 intervals and 10 minutes of Zone 1 HR rate training
Mobility/ Corrective Exercise- Foam roll everywhere and static stretch tight areas
Strength Endurance- Workout with my Training Partner Expert Level Trainer Jason Grace- his turn to design the workout.
Cardio Summary- Start at 11 a.m.
I was a little hesitant to run since I just did a 1/2 marathon on Sunday yet it felt amazing. I ran on the treadmill to limit poundings and to control my speed. I ran at 10 mph for each minute interval and walked at 3.7. I ended up covering 2.3 miles in my 20 minutes. It felt good, easy even. My club needs to invest in faster treadmills :). I finished with 10 minutes on the elliptical keeping my HR rate at 1:30. Shot hoops for about 10mins before stretchy time.
Mobility/ Corrective- Foam rolling felt like dancing in the rain. My body was very happy with me for this one. The paddle and swim kicked my ass yesterday. I also went through a couple of basic Yoga sequences to work my tight X factor lines.
total workout 1 hr 3 mins
Strength Endurance- Start 2:00
It was Jason's day to plan the workout and he was jumping at the bit to show off different exercises geared to a SUP'ers needs.
Warm up 2 rounds
5 Turkinsh Getups each side holding butt end of 24 lb KB up
10 Medicine ball cross chops with 12lb ball
Circuit1- 3 rounds all reps 15 unless noted
Incline Bench Press with 10lb plates and 24lb kettle bells hanging from bands to challenge proproception
TRX body Rows feet on Stability Ball
Jump Rope 1 minute
Circuit 2
Rings pushups with 1 leg in air and the other on a bosu (Is this the circus)
Band Shoulder/ LAt pull down Very SUP specific
Cable Chops
Circuit 3
Over head 1 side KB "waiter walks" Down and back the length of the basketball court (really?)
Rolling DB "climber pushups"
TRX 2 hand rotation
Rope slams 30 times (damn you Jason what is this the Biggest Loser?)
Strength Endurance Summary
Jason "amazing grace" did an excellent job picking exercises to not only challenge my strength endurance, but to bomb my core, and stabilizers in all 3 planes of motion. Definitely will give me confidence for the Orlando race on Saturday. This is week 1 of Strength Endurance Phase before I go to EET (Power training) in April to get ready for the big SE races.
I'll take my YOLO! attitude all the way to Victory!
PS I also ordered the book Total Immersion to help me with my swim training. The 4 hour body guy got all his swimming tips from there and the fittest woman I know, Master Trainer Donna Smith recommended it to me.
Cardio- Running 10X 1:1 intervals and 10 minutes of Zone 1 HR rate training
Mobility/ Corrective Exercise- Foam roll everywhere and static stretch tight areas
Strength Endurance- Workout with my Training Partner Expert Level Trainer Jason Grace- his turn to design the workout.
Cardio Summary- Start at 11 a.m.
I was a little hesitant to run since I just did a 1/2 marathon on Sunday yet it felt amazing. I ran on the treadmill to limit poundings and to control my speed. I ran at 10 mph for each minute interval and walked at 3.7. I ended up covering 2.3 miles in my 20 minutes. It felt good, easy even. My club needs to invest in faster treadmills :). I finished with 10 minutes on the elliptical keeping my HR rate at 1:30. Shot hoops for about 10mins before stretchy time.
Mobility/ Corrective- Foam rolling felt like dancing in the rain. My body was very happy with me for this one. The paddle and swim kicked my ass yesterday. I also went through a couple of basic Yoga sequences to work my tight X factor lines.
total workout 1 hr 3 mins
Strength Endurance- Start 2:00
It was Jason's day to plan the workout and he was jumping at the bit to show off different exercises geared to a SUP'ers needs.
Warm up 2 rounds
5 Turkinsh Getups each side holding butt end of 24 lb KB up
10 Medicine ball cross chops with 12lb ball
Circuit1- 3 rounds all reps 15 unless noted
Incline Bench Press with 10lb plates and 24lb kettle bells hanging from bands to challenge proproception
TRX body Rows feet on Stability Ball
Jump Rope 1 minute
Circuit 2
Rings pushups with 1 leg in air and the other on a bosu (Is this the circus)
Band Shoulder/ LAt pull down Very SUP specific
Cable Chops
Circuit 3
Over head 1 side KB "waiter walks" Down and back the length of the basketball court (really?)
Rolling DB "climber pushups"
TRX 2 hand rotation
Rope slams 30 times (damn you Jason what is this the Biggest Loser?)
Strength Endurance Summary
Jason "amazing grace" did an excellent job picking exercises to not only challenge my strength endurance, but to bomb my core, and stabilizers in all 3 planes of motion. Definitely will give me confidence for the Orlando race on Saturday. This is week 1 of Strength Endurance Phase before I go to EET (Power training) in April to get ready for the big SE races.
I'll take my YOLO! attitude all the way to Victory!
PS I also ordered the book Total Immersion to help me with my swim training. The 4 hour body guy got all his swimming tips from there and the fittest woman I know, Master Trainer Donna Smith recommended it to me.
Tuesday, March 1, 2011
Training Journal Entry 1 3/1/11
Gym Workout
Swim Day- In the process of teaching myself how to swim. I believe the cross training benefits will be tremendous due to the entire body endurance needed for both SUP and swimming.
16 total Laps
I mixed kick board, "leg floaters", and freestyle swim strokes
How I felt
Still feel like I am about to drowned. My efficiency is horrendous yet I am making progress. My break through today was beginning to feel 3 strokes and bilateral breathing.
Total pool time :40 mins
I finished up my gym time with shooting some hoops. I alternating 3 point shots with trying out some rim rocking dunks on the 7 foot hoop. Got a couple 360 windmills in! This improved self esteem after pool fiasco.
SUP Training
Goal 4X 1 mile sprints
3 minute rest in between each sprint
Conditions
Windy with tide coming in. After I got back I realized there was a small craft advisory. 15-20 mph winds. On shore wind.
Launch Spot and rout
Off my dock on the inter coastal. Headed out through Clearwater pass. Gulf and Pass where wicked. Headed back to inter coastal from Clearwater Sailing Center back to my channel on Brightwater.
Summary
Great Training day. Mix of conditions with current, cross chop, and straight up white caps. It appeared to be one of those days where there was always wind in my face and chop trying to knock me over. I now love this. I know it makes me a more powerful paddler so I embrace the misery. The pass felt like a treadmill it took me 15 minutes to go .75 miles in the pass. It was like a SUP treadmill I didn't feel like I was going anywhere. The way back was quite fun it was somewhere in between a down winder and Gulf Surfing caught some great bumps and flew back.
Overall I cover 4.3 miles in 57:30 including my breaks and a little float time to enjoy the water.
Swim Day- In the process of teaching myself how to swim. I believe the cross training benefits will be tremendous due to the entire body endurance needed for both SUP and swimming.
16 total Laps
I mixed kick board, "leg floaters", and freestyle swim strokes
How I felt
Still feel like I am about to drowned. My efficiency is horrendous yet I am making progress. My break through today was beginning to feel 3 strokes and bilateral breathing.
Total pool time :40 mins
I finished up my gym time with shooting some hoops. I alternating 3 point shots with trying out some rim rocking dunks on the 7 foot hoop. Got a couple 360 windmills in! This improved self esteem after pool fiasco.
SUP Training
Goal 4X 1 mile sprints
3 minute rest in between each sprint
Conditions
Windy with tide coming in. After I got back I realized there was a small craft advisory. 15-20 mph winds. On shore wind.
Launch Spot and rout
Off my dock on the inter coastal. Headed out through Clearwater pass. Gulf and Pass where wicked. Headed back to inter coastal from Clearwater Sailing Center back to my channel on Brightwater.
Summary
Great Training day. Mix of conditions with current, cross chop, and straight up white caps. It appeared to be one of those days where there was always wind in my face and chop trying to knock me over. I now love this. I know it makes me a more powerful paddler so I embrace the misery. The pass felt like a treadmill it took me 15 minutes to go .75 miles in the pass. It was like a SUP treadmill I didn't feel like I was going anywhere. The way back was quite fun it was somewhere in between a down winder and Gulf Surfing caught some great bumps and flew back.
Overall I cover 4.3 miles in 57:30 including my breaks and a little float time to enjoy the water.
Subscribe to:
Posts (Atom)