bridge pedal

Did the 8 bridge 24 mile bridge pedal yesterday.  Also rode 9 additional miles yesterday for a total of 33 miles on the bike. Might either rest or do a light jog tonight. Aaron and I are going to run the Portland Marathon this year.  Last year, i read a little about Chi running. sounds like some folks say Pose running is better. On Saturday's run, i tried pose running and do think it felt a little better. They are so similar though. This year i'm not going to run any long runs before the marathon.  I might run more frequently than i did last year but i'll run shorter faster runs. i bought a wristwatch so i can run intervals.

 

 

Great workout

Today was a great workout. Met up with Jeff for an 8 mile bike ride followed by 32 minutes of 2minutes at 85-90% effort followed by 2minutes of recovery walking. It was FANTASTIC. Would have done more but I'm still really sore from thursday.Trying to condition my body to run faster. Good stuff. Going on another ride tonight and 26 miles tomorrow. Glad the heat wave ended so I can hit the pavement again.

interval rowing

Today's game:
15 intervals
30 seconds work/90 seconds active recovery still rowing on the rower
Must row at least 150meters first interval. Each interval must be the same or greater than the previous interval. If you do the same meters for two consecutive intervals, then you must go further by at least 1 meter in the following interval. If you dont, pack up and go home(Well that would be the GymJones rule). I felt that i paced it pretty well but on the 12th round, i went one meter shy than my requirement. i definitely had that meter in me but i was getting cocky with my pacing and wanted to do just the required amount and no more. I was actually pretty upset that i did that. The rules were simple and i had the energy so didn't like that miscalculation through me under. The last 3 rounds were guilt rounds. i was rowing hard to redeem myself for round 12. Doesn't really work that way, but thats how i dealt with it.

Round Meters Rowed
1 150
2 151
3 152
4 154
5 154
6 156
7 156
8 157
9 158
10 158
11 159
12 158 (this should have been 159)
13 162
14 165
15 183

tabata thursday and 1RM deadlift

i've been working on thrusters on my own at 24 hour fitness but it didn't help me much today. we did 15 rounds of 20/10 65lb thrusters. The lactic acid burn was unbearable. i wasn't out of breath and my legs felt just fine but the burn in my shoulders was almost too much to take. On the positive note, i got a PR on my deadlift. My dead lift is now 2.62 x body weight. i'd love to get to 3x bodyweight. i have a lot of dead(fat) weight i could stand to loose. when i used to be lean i was around 165. i'd be thrilled to get to a lean 170. In the past, i always wanted big muscles. Now that i'm becoming interested in triathlons, i'm on a mission to be stronger at a lighter body weight. i think everything will be lot more fun if i'm not lugging around dead weight that isn't part of the engine.


Deadlift 1RM: 475lbs
Tabata reps(20on/10rest no setting bar down. 65lbs)
9/7/5/6/6/5/5/5/5/4/0/5/4/4/10

Max deadlift attempt tomorrow

Tomorrow is max deadlift day. Looking forward to it. I usually have one good pull in me so I'm trying to decide what weight to go for. I'm trying to figure in the John effect. When he's in the room, I always seem to lift a little more than usual. May have to have some coffee too. Would like to hit 500lbs before the year is up. Had to use tape to hold the 2 1/2s on the ends last time I tried. Been trying to watch videos of light guys lifting 500lbs. Not for form tips but just to see that its possible. Sometimes(most of the time) the mind is the biggest obstacle in reaching goals.

Tuesday fun

2X
10 push jerks with 2 24k kb
Row 4min
(1100/1060)
Rest 1min

Rest 2 min
2X
24k kb goblet squat times 10
4 min stepover
Rest 1 min

Sunday

Sunday’s workout was the good old row/pushup workout. in a pinch, that seems like such a great bang for the buck.

 

4000meter row for time getting off on every 4 minute mark to do 20 strict chest to floor pushups.

Struggled to keep the 500m pace under 2:00. Usually, that’s not too hard to do.

Then I did 50 thrusters with an oly bar.

Then I practiced snatch form with just a barbell.

 

Chest is sore but everything else feels good.