Big 5 55

Tri training is going well. Went on a 3 mile run with Jeff yesterday and felt really good. Legs are stil very very sore as are my triceps and lats(not sure why on the last two)
Today we did a great workout that helped get blood flowing and reduce soreness.

10 -1
Ring pushups
Box jumps
K2E
Gobsquats with 24K
Dead lift @ 185

Short and sweet and just right for the soreness I was still feeling. Will probably row or run tonight.

Great workout

This weekend went on a great ride with Liz to vancouver lake where we swam for a while. It felt really good. Then I went to the Tom and Misha workshop. Sunday went to KB sport practice which I really enjoyed. Ate and went to movies this weekend. It was great. Todays workout was fantastic. One of those ones that doesn't look so bad on paper but really hurts. I loved it though. Ben and John are really supportive and make being up early a little easier with their motivation and hard work.

Thrusters
25 @ 65
20 @ 85
15 @ 105
10 @ 115
5 @ 135
Time: 7:30
1 squat minute 1
2 squats minute 2
3 squats minute 3
....
24 squats minute 24
16 squats minute 25(stops there)

toxic lake swimming is an extreme sport

i'm not much of an extreme sports guy but the folks at work think i am crazy for swimming in toxic lakes. At least Shirley and Liz were smart enough to wear wet suits. Read the sign.

learned a few things today

1. swim at least once within the 2 years prior to competing in a triathlon of any distance.
2. eat breakfast.
3.dont attempt to dead lift 500lbs 2 days before a triathlon.
4. Run at least more than once in the 6 months prior to competing in a triathlon.
5. riding bike to work everyday doesn't count as cycling training.

I think those are the most important things i learned today.
The Blue Lake triathlon was a BLAST. Shirley, Liz, and I had a blast. It was SUCH a good time. Liz took 7 minutes off her time from 10 years ago. We decided to call the Blue Lake triathlon our baseline and decide how to train for hagg lake. i must say that i wasn't prepared for it(no surprise). I need to get into the pool. I used to swim 5 times that distance every day for 5 years. However, it felt like eternity today. Shins got really tight too. Water wasn't very cold. Cant wait for the next one. I'll try to find pics to post.

got a pre

so i'm still catching up on sleep after getting in line at 4:30am to get the palm pre. Its even more amazing than i expected it to be. I love it love it love it. Doing the blue lake triathlon this weekend with Liz and Shirley. REALLY EXCITED about it. I walked Hannah to school today so i didnt get to have my normal protein breakfast. i've had cake for lunch and buttery sugar coated pastries for lunch. tonights workout should be interesting. bummed that 1rep deadlift day is the day before the triathlon. was hoping to try for a PR but also want to not be sore for saturday. We'll see. I'm really excited for the tri. had a bad week of flat tires last week and finally discovered a bunch of glass and metal in my tires. think it was from the hagg lake roads. Got new tires and have been good so far. The palm pre is the coolest gadget i've ever seen. wow. Todd was feeding me play by play text messages from the apple wwdc in SF. It was pretty cool for me to be able to share updates with folks before anyone on the web had even published anything. I told Todd he was making me look good and "in the know". I owe him a cheeseburger when he returns.

missing my vitamin i

OMFG! I cannot believe how painful life is without ibuprofen is. i quit(for the 2nd time) after an article john forwarded me. the article talks about reveling in your soreness and savoring it. for some reason, cindy just killed my biceps and forearms. i cant even extend my arms. made deadlifts feel really heavy today. People are starting to camp out at the wilsonville sprint store but still nobody in front of the downtown store. i've never slept on the streets before but if I see a line forming tonight, i'm jumping in it. if no line tonight, i'm biking down at 5am to get in line.

lovin the butterfly with a painfree shoulder

So a few months back I swore off butterfly kips. it was at a time when i was having a lot of pain. Well since i found joanna, i have no more pain and today's butterfly kips felt absolutely amazing. I was able to do 5 pullups in the time it used to take me to do 3. I felt like i could have done a million. Even though it was a mini cindi it was the first time i wasnt gasping during it and the only thing slowing me down was muscle failure on the pushups. I was doing chest to bar pullups and chest to floor pushups so i am absolutely thrilled. I could have gone faster on the whole thing but always remember burning out in the past. My 15minute cindy was only 2 rounds shy of my 20minie cindy. i like that. i've been going 5 or 6 times a week for a few weeks now. And at night, i'm trying to do an hour of some sort of exercise. I am feeling pretty good. i've been eating better than i ever have before. JOanna has worked miracles on my hips and shoulders. She said my muscles were so tight that they weren't all performing the roles they should be. As a result, supporting muscles were doing work for primary muscles for many activities. She warned me that i'd probably see a decrease in my strength for a while before getting stronger. Well, she was right. feeling much better and lifting pain free.