Recap

Thursday- knew I was not going to be able to get both workouts in so I swapped Friday with Thursday. 3 x 800m run at 80%. Wore my new Adizero running shoes - they feel great. I did not have my metronome, but I concentrated on fast turnover. Rusults were better than I would have expected - 3:16, 3:21, 3:26. Must be the shoes.

Friday: I did not get both workouts in - had to get home as we were planning to go te the Visa Gymnastics championships. I squeezed the rowing workout in on the way home - 15 burpees, 250m row, 12 burpees, 250m row, 9 burpees, 250 row. I loved this workout - first time rowing 250s and realized during the last set that I could have pushed each row a little harder. Toteal time 6:21.

I did not get the ride in, so I doubled up on Saturday and did one hour instead of the 30 minutes that was prescribed (I was supposed to do 30 min on Thur and 30 minutes on Sat). Ride was supposed to be at 70%. I just rode how I felt - may have been closer to 80%, but I was just having fun, not really paying attention to HR - looked after the ride and average was 140. Completed 20 miles.

Didn't get the wall balls in until late. Picked up a 12 pound ball today so I do not have to go to gym for a quick workout like this - plus I don't like substituting, the substitutes (thusters or thrusters with a weight plate) just don't do it justice. 150 wall balls for time - 7:10. Almost a minute faster than my prior best time.

As an aside, I have been sore for most of the week, but still have been hitting the workouts hard - at least the ones I'm supposed to hit hard. My times have all been improvements over past times. I thinking I'm letting this Ironman thing get to my head - but that's o.k.

It's going to be another busy day today so it will be hard to get both workouts in, but I will endeavor to get it done!!

I hope everyone is doing well.

WOD and swim

Workout 1: 10 box jumps, 10 squats, 10 lunges (5 each leg) AMRAP 15 minutes. Thought I was going to be able to squeeze out 15, but started to slow down after about five rounds. finished 13 full and 5 into the squats on number 14.

Workout 2: 700 yard easy swim. Since it was a easy swim I did not warm-up - just got right to it. Finished in 12:43, 1:48 per 100 and did mostly flip turns during swim - timing was off on three turns so did open turns. This is very good for me as I was recently doing 100% open turns - working towards 100% flip turns.

Ill fated bike ride

I started off on an easy bike ride yesterday that was supposed to last 30 minutes. I was 15 minutes into the bike ride and had a blow out. First flat of the year. I figured "no problem, I'm an expert at changing these things." Took the wheel off, got the tire and old tube off, put the tire halfway back on and put the new tube in, put the tire the rest of the way on, inflated (too much!) and blew my second tube of the day. No more tubes and left my phone on the charger at home - not that anyone was home to pick me up anyway. So I says to myself - am I a triathlete or what? So I take my bike shoes off and start running home pushing my bike barefoot (my second workout was supposed to be an easy 15 minute run anyway).

I ran a little over 20 minutes and had to stop because my feet were getting raw. I think I went a little over two miles. The good news is that I had my metronome with me and I was able to set the cadence for a little over 90 - held it the whole time.

8/9/10 swim

20 x 50yd on 15 sec rest. 42, 44, 46, 49, 48, 49, 49, 49, 49, 49, 48, 48, 49, 48, 49, 49, 50, 49, 51, 48.

I'm back!

Today was the first workout that appeared to be all out since IMLP. 50 step-ups (I did 50 each leg), 40 box jumps, 30 situps, 20 pushups, 10 burpees, 2 times for time. I finished in 15:14 - did it in 15:31 back in May.

I made the mistake of weighing myself today. According to my scale I gained five pounds over the week. That's impossible!! I know some of it is water weight as flying always makes me dehydrated - all the damn waiting around and not drinking enough fluids. I do believe that I put a couple of pounds on though - the resort was all inclusive and it's not that I ate a lot - I ate the wrong foods in the wrong proportions and drank lots of Mojitos and Capairinas - they go down real easy.

I immediately got myself back on the diet today and will be disciplined until I am happy with the way a look and feel.

Postponing today's swim (20 x 50 yd on 15 seconds rest @ 80%) until tomorrow. Tomorrow is supposed to be a rest day, but I took yesterday off for the travel, so I don't feel I need the rest day, plus I just don't feel like driving all the way to the gym when I will be practically right next to it tomorrow.

Good thing I like to sweat

Did my final Cancun workout today. Three sets of 12-15 reps of bench press, pushups, swings, GHDs, hip extensions and pullups. Finished with 100 situps - why, because I'm an Ironman! It's real hot and humid down here so I was a soaking wet sweaty mess when I finished.

Ariel is already correcting my spanish which is a good thing.

Hasta luego!

Greetings from Cancun

Well, I'm enjoying my vacation with family and friends. I am doing a little working out but I honestly have not even looked at my plan - just doing what I feel like doing. Sunday I went for a run on the beach - wore running shoes as there was a lot of shells near our resort and I did not want to cut my feet up. I managed a 30 minute run - running in the sand is quite the calf workout - really felt it in my achilles.

I went for a short ocean swim later in the day.

Monday I swam in the pool - the pool is huge. Must be about 100 yards long. Went about 20 minutes - did two sets of two laps all out - other than that it was a fairly easy pace.

Went scuba diving Monday for the first time in my life. It was a blast!

Tuesday - went to the fitness center. Rode a spinning bike - did a tabata workout as I felt like pushing it a little. Then I did some lat pulls and tricep pulldowns.

Wed - ran on the beach again - this time barefoot. Managed 40 minutes and then did 100 pushups for time (3:38).

Went scuba diving again (two tank dive). I think I may have found a new love. I need to get certified!

Thur (today) - woke up feeling groggy - skipped a morning workout - will go later if I feel up to it.

Oh yeah, I need to work on my spanish - I took two years in High School and two years in college, but never really had a chance to practice it - funny how a lot of the words come flooding back to you when you are in a spanish speaking area. Unfortunately I forgot more than I remember.

Hasta Luega!