Monday Weights(I am WEAK!) and Tuesday Run

Monday I began my plans to get back to good health, fitness, and eating. I woke up with plans to swim, but I was really not in the mood at all to hit the pool. So…..I decided to enter the weight room and test out my new goals of lifting. I still don’t have any sort of endurance training weight lifting plan, but I decided to work my upper body a bit and just get back in the flow.

I almost felt intimidated by the weights. It has easily been close to a year since I lifted. I used to be die hard and at one point had put on some lbs. of muscle. With my endurance training this just proves too much extra weight to carry. I am already big for these races. However, one thing I need to improve is my muscle strength so I can ride, swim, and run faster. This is my winter goal.

Today my arms were shaking during the first set of bench. Here is what I did. I am not mentioning the weight I attempted to toss around as it was pathetic compared to my days of several plates and feeling manly in the weight room. Today I felt pathetic.

Bench – 2 x 10
Incline DB Press – 2 x 10
Shoulder Press DB – 2 x 10
Arm Curls – 3 x 10
Lying Tri Extensions – 2 x 10
One Arm Cable Lat Raise – 2 x 5
Overhead DB Raise – 2 x 10
A few pushups to push the body over the brink.

Needless to say I was sore the rest of the day. What a wake-up call. Time for me to piece together a plan.

Today(Tuesday) I got up to run. I need to get back into running again. My plan calls for some serious running, but mentally I am just not there yet. I put on my HR monitor to ensure that I stayed below 155 HR, but trying to hover between 149-155. This only means that running has to be downgraded to a slower pace. It was nice having Curt and Emily to run with as they are very laid back and agreed to run slow with me. With my allergies and wheezing I think my HR was higher than normal compared to not having my allergies flare up. This run was a nice easy run and perfect for me getting back in the swing of things. No need to wear myself out and burn out right away. As you can see our times were slow, but it was enjoyable to talk about life and Legos.

My upper body is beyond sore. My tris hurt like I have knives sticking in them. I can say it felt good to get back into running again. I don’t know if I am ready to jump back on the bike yet, but I know I need to just for maintenance. I need to run again tomorrow as the plan calls for 10 miles. I also want to get in a swim so who knows how things will work out with the crazy Maurer schedule. I swear there is something going on until 8 pm every night this week.

I am back. Still working on the eating. I am eating great at school, but that darn nighttime block of snacking is killing me. I know I am on the right track as the junk is slowly not starting to taste good.

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114 Days Remaining – Short Swim and Weights(Yes, your eyes don’t deceive you!)

My training for swimming called for a shorter swim today. After getting back in the pool this week and finally hitting my stride on Wednesday I was at first fighting the training plan and wanting to swim more. However, I stuck to the plan and was glad I did.

I have been super tired this week. Getting back into the routine of school, still catching up from vacation, and the early onset of allergies has wiped me clean. Each night I fight to stay awake past 8 pm.

Last night I had planned a bike workout, but after a Lego Robotics meeting(we are competing internationally) I came home tired and decided to just watch basketball and lounge. My right calf is still incredibly sore from when it cramped earlier in the week. I will get my ride in tonight.

This morning I headed to the pool for a short, but tough swim. My body was tired. I had to focus to get over the midway point of the workout, but once I did things started to click and it was hard to stop so soon.

Warm Up
300 Free 5:00
100 Kick with fins and board – 2:14

4 x 50(25 build, 25 easy) – :44, :43, :43, :42

Main Set
6 x 50 Build with 10 sec RI – :41, :40, :41, :41, :41, :41

300 Free – 4:42(My T-Pace for 300 is 4:53 so this is good)

100 Kick with fins and board – 2:15

6 x 50 (2-2-2) with 10 sec RI – :44, :45, :42, :42, :39, :38(My 50 T-Pace is :48)

4 x 100 at T-Pace(1:36) – 1:28, 1:29, 1:32, 1:32 – I was under my T-Pace, but I felt like I was swimming so slow at these paces. I tired to get dialed in at my T-Pace, but just could not swim slow enough without feeling like I was going to go under

Total Yardage: 2000
Time: 31:33

After my swim I did enter the weightroom. I did a few lifts to get in some lifting.

Bench 2 x 10 @ 45lb plates
Lat Pulldown – 2 x 10 @ 100 lbs
Bicep Curl to Shoulder Press 2 x 10 @ 35 lb dumbbells
Squats – 2 x 10 @ 45 lb plates

Nothing noteworthy, but I was glad I actually did some weightlifting. I need to get in more, but one step at a time.

Getting my body ready for a big weekend. Big 15 mile run tomorrow and a long bike ride Sunday. Look forward to wrapping up the week with some good totals.

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158 Days – TRX Training Wake Up Call and IT Band Stretch

Here is the plan I did last night during halftime of the Duke – North Carolina game. I busted out my TRX to work on some strength. I have neglected this for quite some time and it was very obvious during the workout tonight.

The focus of the workout today is functional strength. Ensure you maintain controlled movements and only continue each exercise while you can maintain perfect form. Do not rush the exercises and focus on total core and specific muscle recruitment. Ensure you warm up with 5 – 10 minutes of light cardio activity and dynamic stretching to prepare the body for the routine.

Repeat 3 to 4 rounds with 1 to 2 minutes of complete rest between exercises. Remember, perfect form throughout.

TRX Squat – This felt good to get back in lifting mode. This is just body weight, but it felt good

TRX Single Leg Squat – Wow! I could not maintain balance even with the TRX as a balancing tool. This was  wakeup call as to why maybe my knee hurts. I need to get my body tuned up. Glad I started this.

Hamstring Curl to TRX Hip Press Combo – This one kills me. It really puts some major stress on the hammies and the knees. The key is good form. This was was brutal.
TRX Situp – Felt good here, but still tough.

Hamstring Curl to TRX Hip Press Combo – Yes, again!!!!

Atomic Push Up – This one makes you sweat for sure. Great challenge

Power Pull – Great way to end the circuit.

I only did two rounds. I did not want to overdo it for the sake of my knee. Two rounds was plenty and I was done in 15 minutes. Glad I forced myself downstairs to get this done.

I did some stretches for my IT Band

Sitting IT Band Stretch

Foam Roller Stretch -Ouch! Ouch! Ouch!

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Triathlon Training: Week 3 – Wednesday Foundation Bike Ride w/ Bridesmaids and Core

Last night I sepnt way  more time than probably more time than needed trying to install my new bike pedals and and cleats into my new bike shoes.

Here are the pedals and shoes I purchased.



This morning I decided to ride in my basement. I chose to ride solo so I could get used to clipping in and out and figuring out how to ride with bike shoes. This was my first time ever using them. I wanted to be home in case I needed to change position of the cleats, adjust my shoes, etc.

After one ride I can the benefits to having bike shoes. It really makes a world of difference. Being able to constantly use your legs to pedal by both pushing and pulling is amazing.

My workout for today was to get in a 60 minute foundation ride. I am still building up my base on the bike. Bike and swimming are my two weaknesses right now that need work which is why training now is so important. I am doing things right and getting things in place for a good training block come the end of January.

I completed a 60 minute ride accomplishing 21 miles for a 2:51 pace. My average speed was 21 with a max of 30.9. My average HR was 103 with a max of 124. I right where I needed to be.

To help the time go by I watched the first hour of Bridesmaids. This movie was cracking me up. So far it has lived up to the hype. I will need to ride again soon to finish the movie up. I am at the place where they are on the airplane. This helped make the time fly by. I had to put on my headphones to hear the movie. I did not want to blast my speakers and wake my family up. I had to really scoot my bike up close to the TV. I snapped some photos so you can see my setup.

Here is the slideshow of my Triathlon Training Pictures so far

I finished up with a 10 minute Core workout. I did not do this last night so I added it to the workout this morning. Man, this was a killer little workout if you don’t take breaks. I performed the Core workout on the right side of the card. The Upper Body is what we did yesterday. A great workout for the middle of the week.


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Triathlon Training: Week 3 Tuesday 45 Min. Fartlek Run

Headed out extra early this morning to get in both the run and some weights before school. Chad and I hit the roads at 4:45 this morning as we had a 45 minute run workout. I needed to perform 8 x 30 second fartleks throughout the run. I have never done this type of workout before so I was not sure how I would handle the 30 second sprints throughout. My plan was to do one every 5 minutes. I did not get the first completed until the 10 minute mark. I did not feel my body was warmed up enough to sprint any sooner.

It was perfect outside. Hard to believe that it was 40 degrees two weeks before Christmas in Iowa. I was a little worried about running today because my right calf still hurts from my cramps Sunday. It is very tender. However, I felt fantastic running today.

I ended the run with 6.02 miles in 47:58 for 7:58 pace overall. My max HR was 189 and my average HR 154. I never felt tired until the very end. I think I could have sprinted harder during the 30 second bursts, but being my first time I was not sure if I would hit a wall or not. Regardless I have not ran in the 5 minute region ever!! This was very cool to see on my watch even if it was only for 30 seconds at a time.

Here are my 30 second sprint mile paces

1: 6:19
2. 5:31
4. 5:30
5. 5:32
6. 5:47
7. 5:35
8. 5:19

After the run we headed to the Y and did a quick upper body lifting session.

2 x 10 Bench Press @ 135
2 x 10 DB Bench @ 50 lbs each arm
2 x 1 minute Bicep Blasters @ 20 lbs
2 x 15 Tricep Pushups
2 x 8 Pull-Ups
2 x 8 Push Press

It was a good workout. I will do some core work tonight when I have time. Back to the bike tomorrow. My pedals and shoes came in so I hope to have that all figured out tonight so I can test them tomorrow.

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Triathlon Training: Week 2 – Wednesday Chaos Continues

After the super long night of being up with Ava Monday night and my Garmin Cadence sensor not working I did not work out yesterday. I was hoping to get back to basics today. However, my alarm did not go off or I turned it off and fell asleep. I am not sure except that I awoke at 5:08. I was furious. I was ready to start things off right. I quickly dressed and drove to the Y. I got in 15 minutes on an elliptical where I completed 1.25 miles. Nothing much, but I did not have time for a bike ride. I then moved to my lifting workout that turned out to be a monster.

The workout was called 52 Card Pickup. Here is the breakdown

Cards 1-20 – Push-ups
Cards 21-32 – Pull-ups
Cards 33-52 – Walking Lunges

Jack = 11
Queen = 12
King = 13
Ace = 14

Here are how the cards played out.

Push-Ups – 5, 14, 5, 4, 8, 10, 14, 6, 3, 11, 14, 11, 10, 5, 7, 7, 13, 7, 4, 8 = 166

Pull-Ups(halfway through I needed to use assisted pull up machine with 55 lb help) – 9, 11, 3, 5, 8, 12, 11, 13, 9, 3, 10, 3 = 97

Walking Lunges(no weight, just body) 3,11, 4, 4, 11, 3, 9, 3, 12, 3, 13, 7, 14, 3, 5, 11, 6, 2, 10, 13 = 147

This was a killer workout.

There was a problem with the deck. I received this deck from a race that gave out decks of cards from the local gambling boats. I broke down the deck later after realizing there were many Jacks and few 2’s. This is not a standard deck as labeled. I did not check ahead of time as I assumed the boat held true to their word. Here was the card breakdown

2’s = 1
3 = 9
4 = 4
5 = 5
6 = 2
7 = 4
8 = 3
9 = 3
10 = 4
J = 7
Q = 2
K = 4
A = 4

A standard deck would allow for a maximum total rep count of 416

This card deck that was just a mess was a total of 397. Despite being a smaller number it was much tougher due to more chances for a Jack to show up when mentally you thought they were done. I am going to be sore for several days I can tell.

Last, I need to get a run in today. I was planning to ride the bike this morning, but due to oversleeping that did not happen. I will run late tonight when the kids go to bed and run again tomorrow morning. I am hoping my new sensor will be by Friday so I can cycle this weekend with recorded results.

Week 2 has proved to be a mental challenge as things are going as smoothly as planned.

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Triathlon Training: Week 1 – Run and Weights

Normally on Thursdays I meet up with the crazies for a run starting at PV. I knew that in order to get in some weight lifting I needed to pass on this great run and head to the Y. I jumped on the dreadmill for a 25 minute run. The plan was to run 25 minutes at a 6-7/10 pace where it is not super hard, but moderate. In order to keep my sanity I decided to up the mix and increase my speed every 5 minutes. I actually never really felt like this was a hard run so I was rather surprised. I ended running 4 miles in 29:53 which is a 7:27 mile pace. Not too bad considering the slow pace I started at to get loose. I was running 9.0 – 9.5 mph for the latter part of 10 -12 minutes at the end. It felt good to be moving and not feeling tired.

I finished up the run and by this point I was a sweaty mess. I have not broke out in a sweat like that in a long time. I moved over the weights to knock out a few rounds of Total Body Fitness Endurance plan that I wanted to try out. I did three rounds of the following:

1. DB Push-Up Rows – 10 Push-Ups/5 Rows each arm with 25 lbs
2. Sumo Squat w/ DB – 25lbs(I went light as to not cause any injury)
3. Mountain Climbers – 25
4. Pull-Ups – 7
5. 8 Count Body Builders – 8 Total

This workout kicked my butt. I had plans to do five rounds, but due to time constraints and fatigue three rounds was all I could muster. I realized that I am super tight when I was performing the Sumo Squat. My hamstrings need to become more flexible. I was very surprised that I was able to knock out the 7 pull-ups each time. The 8 Count Body Builders really worked me out. I was so out of breath at the end.

Writing this up later I am tired. My body feels worn out. I don’t know if I am getting sick or what. My stomach was on edge all morning. I have been battling stomach pains and issues for about a week now. It is driving me crazy. I feel like I am slowly wearing out so I am thinking I am battling an illness as today my head hurts.

It did feel good to get a workout in today. Back to the pool tomorrow. I hope my trainer arrives today so I can ride my bike this weekend.

Have a great Thursday. GETTING IT DONE! is on the prowl. Look to get yourself motivated and jump on the bandwagon.

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