Row, Tabata, Coffee, and Moose

Last night- 10k row. Felt a little better than the day before, but still not completely 100%. Warmed up by gradually building for the first 5 min, and finished in 41:23. Meh.

This morning- First, let me just say that 0430 just comes way to early. This feeling is only exascerbated (sp?) when the grinder part of the coffee maker gets all wonky, forcing you to unclog it with your eyes only partially open. Warmed up with 5 min on the ERG (oddly enough, no one had used it since I left it last night :)Then, Tabata of box jumps, push ups, lunges, and sit ups. 8 min of glorious pain.

Afterwards I took Moose to the park to throw the ball a bit before leaving for work. I'm not sure if he appreciates the effort I go through to ensure he has a good romp before I have to leave him, or if he is just pissed at me for getting him up before the sun? I'll just assume he is appreciative. While 0430 does come wayyyy to early, there is something to be said for getting to the office at 7am and leaving by 3pm.

Swim later this afternoon

Fran did not go well

Started with a 5 min warm-up on the ERG, and then found my spot by the stupid ergo-pull up bar with a 95lb straight bar. I don't know if it has been my lackluster sleeping the last few days, going too long without food, not being hydrated enough, or some combination of the 3. Halfway through the first set of 21 pull-ups I knew it wasn't going to be a good performance. Finished my first round of pull-ups/thrusters in 3:45 and was extremely light-headed, almost falling over. Stopped the watch, drank some water, and sat down for a few minutes before continuing. Never started the watch again, just did the remaining sets in as long as it took- probably a grand total of 20-25 min.

Saturday Recap

Had to get my 20kTT in early on Sat to head up to spend the rest of the weekend w/my wife, mother, and daughter in NJ. Hopped on the bike and headed out to Haines Point. Holy wind, batman! Of course, the way the point is set up, you get the full brunt of the wind when you are heading into it, and only half the benefit when you have it at your back. *sigh*. There were times when I was pushing 30mph plus with the wind, and 17 or 18 going into it. Grr. Wound up finishing in 34:55.

Another 20kTT this afternoon, followed by Fran. This should be fun...

ERG (excruciating rowing getup)

21 situps/500m row, 18 situps/500m row... 3 situps/500m row. Total time 17:36.  Followed up by an awesome post-workout massage courtesy of Emily Jacobs. Note to all my other friends, if you are not in massage therapy school and in need of friends to practice on, you should be.

Deadlifts

I was lucky enough to be right next to skinny-white-weightbelt & backwards hat wearing-plateslammer-guy this morning. Such a pleasant sound at 5am. 5 sets of 3 max deadlifts. Warmed up for 5 min on the ERG, did one set of 5x135, one of 5x205, and then did my 5 max sets at 255. And now... coffee!

Swim Swap

Missed my swim on Sun, so I swapped today's 500yds for 4x400yds. I rested 2 min between sets and tried to stay within the proscribed 4 seconds, but I came out with some weird times: 6:50, 7:11, 7:16, 7:20. The 6:50 was blazingly fast for me, but I swum my little heart out on the others and couldn't seem to keep pace. That said, it was definitely 100% effort...

Miss me?

So, it's been a few weeks. A new role at work combined with training, school, and Reserve duty has me busy from morning until night and is SERIOUSLY cutting into my social networking. Without trying to re-cap every workout, the big news is that this past weekend I had to take my physical fitness test for the Corps. Normally it's just another day, but since my foot is still broken and I haven't ran in several months, I was more than a little concerned about aggravating it 7 weeks out from the race. So... good news: while I can still very definitely "feel" the break when running, there was no pain and it held up just fine- although I did adjust my gait to run heel-toe (gasp!) Finished the 3 mile run in 21:45 (7:15/mi), and although it's not my best time, I really can't complain. Knocked out the 20 pull-ups, and then the 100 crunches in about 90 sec.  I took a few hours off and then did a 1 hr TT on the bike to get my hydration requirements. In one hour in 85 deg heat I covered a little over 20 miles in hilly Quantico, and lost a total of 3.5 lbs through sweating (need to do the calculations and take into account the sodium in my eGels to get a better grasp on my fueling strategy). And with that... back to work!