Please visit this link to continue following my blog.

Thanks, Jeff

www.teamfoghorn.com

Swim/Xfit

Today I did an early morning swim at the local rec center. I spent most of the swim session working on technique so my times is a little off. My goal is to work on technique so that I’ll be faster next year. Here is what I did: warmup 500 easy then, 12x25 kick w/arm drills, 3x150 w/100 fast/50 easy (45s RI), 10x50 kick w/arm drills (10s RI), 150 pull, cooldown 100 easy. Total distance was 2000 meters with a time of 42:00 minutes swimming. My swimming is really starting to come along. The last 100 I swam very easily and my time was 1:37. More to follow on swimming.

During lunch I did a crossfit workout. I did one from a few days go that was an As Many Rounds As Possible (AMRAP) in 20 minutes. Here is how that is working out: 10 push presses at 95lbs, 10 kettlebell swings at 45lbs and 10 boxes jumps at 24 inches. I did 9 rounds and was smoked. I’m just not in crossfit shape like I used to be. I’ll continue to do more crossfit through the winter to help improve my strength and overall condition.

Have a great day!

Today I did a tempo run. What does that mean? Well it means that I ran at race pace. However, since I ran my tempo run at a max HR of 139 bpm it really means I have slowed way down from my normal race pace. Remember (I keep telling myself this) that over time I’m suppose to get faster at this lower HR. I’ll give this a go for a few months and see what happens. Anyway, today I ran 5.4 miles in 44:16 for an average of 8:16 minutes per mile (yes I know I’m just burning up the road). My average heart rate was 137 bpm.

Have a great day!

Bike/Run

Today I did a 1 hour bike followed by a 40 minute run, plus I did my 3 burpees for the day. I did the bike without letting my heart rate exceed 140 bpm. Actually I had a hard time getting it to 140 bpm. When all was said and done my average was only 134 bpm. I was able to cover 20.5 miles during the ride. It was a bit chilly but a very nice day for riding.

I then did a 40 minute run. The run goal was to go slow and keep my heart rate down below 135 bpm. It was killing me to run that slowly. However, just like on the bike it was an awesome day for a run. In light of my snail pace I was only able to cover 4.15 miles during my 40 minute run.

Have a great day!

Swim Day

Ok I'm changing up my training a little bit for the next few months. I started a burpee challenge again, so I'll be doing 100 days of burpees. Today was 2 burpees.

I'm going to be trying to maintain a HR of no more than 139 bpm during my workouts. I'm also going to start doing crossfit at least two times per week. I figure that with all the swimming, biking, running and two crossfit workouts per week my upper body and core will be getting plenty of work. So today I did a crossfit workout during lunch. I scaled back the crossfit workout of the day so that I don't get so sore I can't do anything else. Here is what I did: 15' rope climb x 3, 20 back squats; 15' rope climb x 2, 15 back squats; 15' rope climb x 1, 10 back squats. I used 95 lbs for all the squats and even though that doesn't sound like much my legs were trembling when I finished. Maybe I'm not in as good of shape as I think!

After work I stopped at the fleet rec 50m pool. OK from now on I'm going to call this the Navy pool. Is that OK with everybody? I figure by now you guys have heard it enough that you know what it is and anybody that is new to the blog will just have to ask where or what it is when they get curious. Anyway, I stopped at the Navy pool on the way home for a swim session. Here is what I did: Warm up 600m easy then 6x50 stroke drill (20s RI), 2 x 600m pull (45s RI), cool down 400m easy. Total distance was 2500m with a total time of 44:41.

Have a good day!

Great Acorn International Triathlon

Today I did the Great Acorn international triathlon, which was a 1500m swim, 40K bike and 10K run. The weather was perfect, 72 degrees, clear sky's and light winds. The water temp was 74 degrees. I started in the forth wave with the old guys (40-49 age). The swim drills I've been doing are paying off because I felt very comfortable on the swim. I actually caught people that started in the second wave. I was the third person out of the water in my age group with a 26:26 swim time. My T1 transition could have been faster but I forgot my little bike bag and it took me a few seconds to get situated. Plus we had to run about 100m before we could mount our bike. My bike was the best bike I have had all year. I felt awesome on the bike and my time/average shows it. I'm very happy about my bike time. I had the seventh fastest bike time in age group at 1:05:04. That my friends is a 22.9 mph average. My T2 time wasn't much better than my T1 time, especially with that 100m run from the mount/dismount line. The run was pretty much like all my runs, smooth and easy. I ended up getting passed by two guys in my age group during the run and I just couldn't muster the speed to run with them. In the end I ran 42:45 which was the fourth fastest run. However, today was just not my day. I ended up getting fourth in age group missing the podium by one spot. The good news is that I had a great time and look forward to racing again next year.

Have a good weekend!

Bike/Swim

Today I got an early start after taking my little ones to school. I'm glad I did because about an hour after I finished my bike it started raining and I'm not sure if it's stopped since. I rode near my house and did 45 minutes covering 14 miles. I rode with my heart rate monitor and kept my HR below the magic 140 bpm. Average speed was 19.2 mph.

This evening I was able to do a short swim. I went to the fleet rec center 50m pool for some cruising. Here is what I did. Warmup 300m free, 200m kick, 100m free, 200m kick then, 300m pull (30s RI), 3x100m (15s RI), 300m free, cooldown 100m free, done. I only did 1800 meters and I checked my heart rate after every event. Of course I had to check it the old fashion way. Anyway it was right around 135 to 140 after each event. That is just where I want it so I'm thinking I'm on the right track. I'll know more for sure in January. I really hate waiting!!

Have a good day!