tag:blogger.com,1999:blog-36264653266962515612024-02-08T00:31:48.003-06:00The Blog of Dr. Andrew SkaffRandom ramblingsAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.comBlogger313125tag:blogger.com,1999:blog-3626465326696251561.post-52934782680263343862012-02-27T14:00:00.000-06:002012-02-27T14:00:01.249-06:00Training Log 1/16/12-1/31/12I'm still killing it! This training season has gone remarkably well so far and it's only now February. In this session, I had my longest run of the season (2nd longest ever), a successful brick workout, had my fastest average bike speed (17.2mph over 18.4 miles) and set 5 different personal speed records on various swim distances (below - I've added some personal swim records to these posts). Boom! <br />
<br />
<a href="http://ilaxstudio.com/blog">Kim</a> helped out a ton by getting me to do the 8 mile run. I probably wouldn't have even done it if she wasn't pushing me throughout it. Thanks Kim!!! Here's a totally not staged photo after the run.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhN5r3yegnItxCHht2X-d007FD5wfrRbsHfZgoP5h4OKuW9msgOX5KbUZalUlCBW96oowKVHzkUZq5MTxpgT-BgWMoq-GE0CQ2Wi3sWSLNHDUoRMY6hSnFabvlh4Ra_LIjNBTY3s-3xP8X/s1600/120127Run1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhN5r3yegnItxCHht2X-d007FD5wfrRbsHfZgoP5h4OKuW9msgOX5KbUZalUlCBW96oowKVHzkUZq5MTxpgT-BgWMoq-GE0CQ2Wi3sWSLNHDUoRMY6hSnFabvlh4Ra_LIjNBTY3s-3xP8X/s320/120127Run1.jpg" width="240" /></a></div>
I looked up my garmin stats for the only bike/run brick I did last year before the triathlon (seriously, only 1 brick? WTF?) and here's the comparison..<br />
2011 - bike - 14.8 miles (13.8mph avg) - run - 3.7 miles (10:45/mi)<br />
2012 - bike - 18.4 miles (15.4mph avg) - run - 3.7 miles (10:19/mi)<br />
So, there it is, I'm definitely in better shape than last year. The even crazier thing is that I didn't even start training until mid-February last year, so that brick from 2011 was on March 12... I'm crazy far ahead of where I was last year. <br />
<br />
Goals for next training period - I hit almost all the goals for this period (only 1 swim short), but I'm not quite ready to add any more workouts quite yet. It will be difficult to get the 5 scheduled runs in next time because there might be 3 different basketball games in the 2 week period, but I'm going to leave it alone. So, 5 runs, 5 swims, 2 bike (weather permitting), 4 lifts. I would like to try to see where I am for times at the 10K distance, attempt breathing on the left side in swimming and set a new weight lifting routine because this one is getting boring. <br />
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<b><u>Run 5/5 (Goal/Actual)</u></b><br />
1/16 - Downtown Airport - part 2 of bike/run brick - 3.7 miles in 38:05 (10:19/mi pace) - splits -<span id="discriptionValue"> 10:11, 10:21, 10:24, 7:10 (0.7 mi - 10:22/mi pace) (<a href="http://connect.garmin.com/activity/142365395">garmin stats</a>)</span><br />
<span id="discriptionValue">1/21 - Macken Park - 4 miles in 39:37 (9:53/mi pace) - splits - </span><span id="discriptionValue">9:41, 9:55, 9:58, 10:01 (<a href="http://connect.garmin.com/activity/143483413">garmin stats</a>)</span><span id="discriptionValue"> </span><br />
1/23 - Macken Park - 5 miles in 48:55 (9:47/mi pace) - s<span id="discriptionValue">plits - 10:02, 10:02, 10:00, 9:58, 8:52 (<a href="http://connect.garmin.com/activity/144275032">garmin stats</a>) </span><br />
<span id="discriptionValue">1/27 - Platte Brooke North Trail - 8 miles in 1:23:30 (10:26/mi pace) - splits </span><span id="discriptionValue">- 10:06,
10:18, 10:21, 10:42, 10:26, 10:40, 10:23 (<a href="http://connect.garmin.com/activity/145754297">garmin stats</a>)</span><br />
<span id="discriptionValue">1/30 - Macken Park - 3.1 mile run in 28:47 (9:17/mi pace) - splits - 9:17, 9:23, 9:19, :48 (7:57/mi pace)</span><br />
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<b><u> Swim 5/4</u></b><br />
1/18 - forgot watch, so only unofficial times - 21 laps - 5x 100yd - (1:37-1:41), 2x 250yd (4:38, 4:38) 1x 50yd sprint (:40)<br />
1/20 - 21 laps - <span id="discriptionValue">100yd - (1:39), 750yd - (14:03 half tri distance - 56.2s/lap) 2x 100yd - (1:45, 1:43)</span><br />
1/24 - 24 laps - 100yd - (1:43), 1000yd - (19:25 - 58.3s/lap), 100 yd - (1:43)<br />
1/31 - 25 laps - 100 yd - (1:42), 500yd - (9:44), 2x 250yd - (4:40, 4:47), 100yd - (1:42), 50yd - (:43.4)<br />
<br />
<b><u>Weight Training 5/5</u></b> <br />
1/16 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/18 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/22 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/25 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/31 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
<br />
<b><u>Bike 2/2</u></b><br />
1/16 - <span id="discriptionValue">Downtown Airport - part 1 of bike/run brick - 5 laps (3.7 mi/lap) - 18.35 miles in 1:11:27 (15.4 mph) - lap splits - 13:56, 14:27, 14:13, 14:28, 14:14</span> (<a href="http://connect.garmin.com/activity/142365390">garmin stats</a>)<br />
1/29 - Downtown Airport - 5 laps (3.7 mi/lap) - 18.35 miles in 1:04:05 (17.2 mph) - lap splits <span id="discriptionValue">- 12:41, 12:48, 12:56, 12:45, 12:55 (<a href="http://connect.garmin.com/activity/145754315">garmin stats</a>) </span><br />
<br />
<b><u>Basketball 1/1</u></b><br />
1/25 - 90 minutes, half-court<br />
<br />
<u><b>Current</b> </u><br />
Weight - 236 (last post - 238, total loss - 7)<br />
<u>Run </u><br />
Distance capability - 8 miles (1/27/2011)<br />
10K time - 1:02:50 (11/29/2011)<br />
5K time - 28:47 (1/30/2012)<br />
<u>Swim </u><br />
Distance capability - 1500yd - 1/7/2012<br />
50 yd - :42.6 - 12/23/2011<br />
100 yd - 1:39 - (49.5s/lap) - 1/20/2012<br />
250 yd - 4:40 - (56.0s/lap) - 1/31/2012<br />
500 yd - 9:44 - (58.4 s/lap) - 1/31/2012<br />
750 yd - 14:03 - (56.2s/lap) - 1/20/2012<br />
1000 yd - 19:25 - (58.3s/lap) - 1/24/2012<br />
1500 yd - 29:31 - (59.0s/lap) - 1/7/2012<br />
1750 yd - N/A<br />
2500 yd - N/A<br />
<u>Bike</u><br />
Distance capability - 18.35 miles - 1/16/2012 and 1/29/2012<br />
Fastest avg speed - 17.2mph - 1/29/2012<br />
<br />
<b><u>Year-To-Date Mileage (Jan 1 2012 - current)</u></b><br />
Run - 38.3 miles<br />
Bike - 36.7 miles<br />
Swim - 5.74 miles<br />
<br />
<b><u>PRs</u></b><br />
Distance - 8.7 miles (4/7/11) - Macken Park Training<br />
5K (official) - 28:14 (7/9/11) - Grayslake 5K<br />
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training <br />
10K (unofficial) - 62:04 (4/28/11) - Macken Park Training<br />
Half-Marathon - N/A <br />
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC TriathlonAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com3tag:blogger.com,1999:blog-3626465326696251561.post-38227222195702195602012-02-26T18:00:00.000-06:002012-02-26T18:00:01.742-06:00Training Log 1/1/12-1/15/12Ugh, I have immediately gotten behind in posting these. I should have the next the next three up within the week, then I'll be caught up through the end of February. Let's see if I can stop being terrible at this!<br />
<br />
I ended up making some pretty major jumps in speed this training period. In terms of running, flat ground distance runs dropped to the sub-10 minute/mile range for the first time this season and dropped 20+ seconds/mile off of hill running over the same route/distance from the previous two week period. For swimming, I recorded my fastest 30 lap time ever, meaning I'm in better swimming shape than I have been prior to either of the 2010 or 2011 triathlons... and it's only January! Sweet!!!<br />
<br />
Goals for the next training period - I'm going to add a 5th run, swim and weight training session to the goals list and actually force myself to get the bike out if the weather cooperates. I need to push out distance on the run but would like to focus more on intermediate distance on the swim. Weight lifting routine will remain the same next period, but I want to change it up starting in February. Basketball should resume in the next two weeks, but I'm leaving the goal at 1 because I still have doubts it will happen. <br />
<br />
<b><u>Run 4/4 (Goal/Actual)</u></b><br />
1/04 - Macken Park - 4 mile run in 38:45 (9:41/mi) - splits - <span id="discriptionValue">9:35, 9:37, 9:52, 9:38 (<a href="http://connect.garmin.com/activity/138996356">garmin stats</a>)</span><br />
1/08 - Hospital Hill - 3.7 miles of hills - 38:12 (10:19/mi) (<a href="http://connect.garmin.com/activity/139992599">garmin stats</a>)<br />
1/14 - Macken Park - 3.1 mile run in 29:35 (9:33/mi) - splits - <span id="discriptionValue">9:32, 9:38, 9:34, :51.1 (0.1 mi, 8:36/mi pace) (<a href="http://connect.garmin.com/activity/141654279">garmin stats</a>)</span><br />
1/15 - Hospital Hill - 3.7 miles of hills - 37:47 (10:13/mi) (<a href="http://connect.garmin.com/activity/141948429">garmin stats</a>)<br />
<br />
<b><u> Swim 4/4</u></b><br />
1/04 - Total 26 laps - 3 sets of 2 laps - (1:45,
1:44, 1:44) 3x 5 laps - (4:42, 4:44, 4:44, 4:41)<br />
1/07 - Total 36 laps - 3 sets of 2 laps - (1:42, 1:43, 1:47) 30 laps - tri-distance - 29:31<br />
1/09 - Total 20 laps - 5 sets of 2 laps - (1:40, 1:41, 1:41, 1:41, 1:41) 5 laps - (4:41) 2x 2 laps (1:41, 1:40) 1 lap - (0:44.2)<br />
1/14 - Total 28 laps - 3 sets of 2 laps - (1:42, 1:43, 1:45) 4x 5 laps - (4:46, 4:46, 4:43, 4:46), 2 laps (1:46)<br />
<br />
<b><u>Weight Training 4/4</u></b> <br />
1/03 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/05 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/08 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
1/11 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
<br />
<b><u>Bike 2/0</u></b><br />
<br />
<b><u>Basketball 1/0</u></b><br />
<br />
<u><b>Current</b> </u><br />
Weight - 238 (last post - 238, total loss - 5)<br />
Distance capability - 7 miles (12/29/2011)<br />
10K time - 1:02:50 (11/29/2011)<br />
5K time -29:35 (1/14/2012)<br />
<br />
<br />
<b><u>Year-To-Date Mileage (Jan 1 2012 - current)</u></b><br />
Run - 14.5 miles<br />
Bike - 0 miles<br />
Swim - 3.14 miles<br />
<br />
<b><u>PRs</u></b><br />
Distance - 8.7 miles (4/7/11) - Macken Park Training<br />
5K (official) - 28:14 (7/9/11) - Grayslake 5K<br />
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training <br />
10K - 1:02:04 (4/28/11) - Macken Park Training<br />
Half-Marathon - N/A <br />
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC TriathlonAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-24810830918323353462012-01-07T15:31:00.000-06:002012-01-07T15:31:00.628-06:00Training Log 12/16-12/31I wasn't sure how well this training period would go since Christmas and New Year's were included. I tend to just eat and eat and eat during vacation times, but I still felt pretty motivated to keep this going. <a href="http://ilaxstudio.com/blog">Kim</a> certainly helped out a ton by getting me to run two different times during the four day get-together in Chicago. It's always fun running with Kim, she makes me bust my ass just to keep up with her comfortable paces. I suppose it's good to work with people that are in better shape, if for nothing else, to keep the ego grounded. Thanks Kim!<br />
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<br />
Shockingly, I even managed to lose one pound in the two week period even with the uninhibited eating of rich holiday dinners and desserts. I met my swimming goals and exceeded the run and lifting goals for this segment of the training. I almost got the bike out over the weekend, but it was so damned windy. I still did the final hill running session despite the wind and seriously bothered my right ankle. It's not injured, just stressed, which will likely cut into the running next session, but hopefully not too much.<br />
<br />
Goals for the next period - same as last period, I'm taking the racquetball out of the expectation, just because there hasn't been much interest in playing from my opponents. I guess I just dominated too much. Boom! There's probably only potential for one basketball game. So - 4 runs, 4 swims, 4 lifts, 2 bike, 1 basketball. <br />
<br />
<b><u>Run 4/5 (Goal/Actual)</u></b><br />
Hills<u><b> </b></u><br />
12/17 - Hospital Hill - 3.45 miles, 36:50 (10:41/mi) (<a href="http://connect.garmin.com/activity/134983363">garmin stats</a>)<br />
12/31 - Hospital Hill - 3.7 miles, 39:22 (10:39/mi) (<a href="http://connect.garmin.com/activity/137764288">garmin stats</a>)<br />
<br />
Distance<br />
12/24 - <span id="activityName">Nature's Cove at Valley Lakes - 5.22 miles (10:07/mi pace), </span><span id="discriptionValue">splits: 10:03, 10:00, 9:59, 10:19, 10:16, 2:15(0.22 mi) (<a href="http://connect.garmin.com/activity/136148774">garmin stats</a>)</span><br />
<span id="discriptionValue">12/26 - </span><span id="activityName">Nature's Cove at Valley Lakes - 5 mile fartlek (10:24/mi avg pace),</span> <span id="discriptionValue">2.25 mi warm up - 10:24, 10:09, 2:30
(10:08/mi) 3 min run (.36 mi, 8:28/mi) 3 min jog, 2 min run (.23 mi,
8:49/mi), 2 min jog, 1 min run (.12 mi, 8:39/mi), 1.63 mile jog - 11:17,
6:50 (.63 mi, 10:50/mi) (<a href="http://connect.garmin.com/activity/136496367">garmin stats</a>)</span><br />
12/29 - Macken Park - 7 mile run (10:23/mi) - splits - <span id="discriptionValue">10:28, 10:32, 10:27, 10:31, 10:34, 10:28, 9:40</span> (<a href="http://connect.garmin.com/activity/137764231">garmin stats</a>)<br />
<br />
<b><u> Swim 4/4</u></b><br />
12/19 - Total 36 laps - 3 sets of 2 laps (<span id="discriptionValue">1:45, 1:50, 1:48</span>), 30 laps - triathlon distance (31:20)<br />
12/21 - Total 17 laps - 3 sets of 2 laps (1:45, 1:44, 1:43, 3x 3 laps (2:50, 2:50, 2:50), 2x 1 lap sprint (:45, :45) <br />
12/23 - Total 21 laps - speed drills - 10 sets of 2 laps - (1:42, 1:45, 1:44, 1:43, 1:45, 1:48, 1:47, 1:48, 1:42, 1:44) 1 lap sprint - 42.6<br />
12/28 - Total 21 laps - 3 sets of 2 laps - (1:43,
1:49, 1:49) 3x 5 laps - (4:55, 4:51, 4:54)<br />
<br />
<b><u>Weight Training 4/5</u></b> <br />
12/16 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/19 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/23 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/28 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press <br />
12/31 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
<br />
<b><u>Bike 2/0</u></b><br />
<br />
<b><u>Basketball 0/0</u></b><br />
<u><br /></u><br />
<b><u>Racquetball 2/0 </u></b><br />
<br />
<u><b>Current</b> </u><br />
Weight - 238 (last post - 239, total loss - 5)<br />
Distance capability - 7 miles (12/29/2011)<br />
<br />
10K time - 1:02:50 (11/29/2011)<br />
5K time -30:10 (10/12/2011)<br />
<br />
<br />
<b><u>Year-To-Date Mileage (Jan 1 - Dec 1 2011)</u></b><br />
Run - 250.0 miles<br />
Bike - 279.8 miles<br />
Swim - 22.0 miles<br />
<br />
<br />
<b><u>PRs</u></b><br />
Distance - 8.7 miles (4/7/11) - Macken Park Training<br />
5K (official) - 28:14 (7/9/11) - Grayslake 5K<br />
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training <br />
10K - 62:04 (4/28/11) - Macken Park Training<br />
Half-Marathon - N/A <br />
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC TriathlonAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com6tag:blogger.com,1999:blog-3626465326696251561.post-73753712986229249592011-12-20T15:40:00.000-06:002011-12-20T15:40:00.613-06:00Training Log 12/1-12/15I managed to survive the first session, but wasn't quite able to meet the potentially overachieving goals I had set and am now a little banged up. I had to skip one run and one racquetball session because of a bothered left knee and sore right ankle... probably from overdoing it a bit, but it is feeling almost back to normal after skipping those two harder-on-the-joints workouts. I haven't managed to rile up any motivation to do any cycling yet, but I'm working up to it. On the positive side, weightlifting seems to already be helping with swimming - I'm already up to half the triathlon distance and my speed is awfully close to my fastest times of the year. The other positive thing - I managed to drop four pounds in the first two weeks. Hopefully I can manage to maintain through the holiday season. <br />
<br />
Goals for next session: 4 runs, 4 swims, 2 racquetball, 4 lifts, 2 cycling sessions. No basketball this period because the gym in closed and most of the group is in holiday travel mode. <br />
<br />
<br />
<u>Run 4/3 (Goal/Actual)</u><br />
Hills <br />
12/4 - Hospital Hill - 3.5 miles, 38:07 (10:52/mi) (<a href="http://connect.garmin.com/activity/133918757#">garmin stats</a>)<br />
12/11 - Hospital Hill - 3.4 miles, 36:12 (10:45/mi) (<a href="http://connect.garmin.com/activity/133963205">garmin stats</a>)<br />
Distance<br />
12/7 - Macken Park 4.3 miles, 45:37 (10:34/mi)- horrible run (<a href="http://connect.garmin.com/activity/133918778">garmin stats</a>)<br />
<br />
<br />
<u> Swim 4/4</u><br />
12/5 - Total 20 laps - 3 sets of 2 laps (~1:50/set), 3x 3 laps (~2:50/set), 1x 5 laps (5:00)<br />
12/7 - Total 25 laps - 3x 2 laps (~1:50/set), 3x 3 laps (~2:50/set), 1x 10 laps (10:32)<br />
12/12 - Total 26 laps - 3 x 2 laps (1:48, 1:49, 1:50), 3x 3 laps (2:52, 2:51, 2:47) 1x 10 laps (9:58), 1x 1 lap sprint (43.6)<br />
12/14 - Total 30 laps - <span id="discriptionValue">3x 2 laps (1:45, 1:50, 1:49), 3x 3 laps (2:56, 2:53, 2:53), 15 laps (15:20)</span><br />
<br />
<u>Bike 2/0</u><br />
<br />
<u>Basketball 2/2</u><br />
12/2 - 90 minutes - half court<br />
12/9 - 90 minutes - full court - exhausting<br />
<br />
<u>Racquetball 2/1 </u><br />
12/6 - 2 hours, cut-throat - dominated<br />
<br />
<u>Weight Training 4/5</u> <br />
12/1 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/4 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/8 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/11 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
12/14 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press<br />
<br />
<br />
<br />
<u>Current </u><br />
Weight - 239 (last week - 243)<br />
Distance capability - 6.2 miles (11/29/2011)<br />
<br />
10K time - 1:02:50 (11/29/2011)<br />
5K time -30:10 (10/12/2011)<br />
<br />
<br />
<u>Year-To-Date Mileage (Jan 1 - Dec 1 2011)</u><br />
Run - 225.6 miles<br />
Bike - 279.8 miles<br />
Swim - 19.3 miles<br />
<br />
<br />
<u>PRs</u><br />
Distance - 8.7 miles (4/7/11) - Macken Park Training<br />
<br />
5K (official) - 28:14 (7/9/11) - Grayslake 5K<br />
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training <br />
10K - 62:04 (4/28/11) - Macken Park Training<br />
Half-Marathon - N/A <br />
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon<br />
<br />Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com2tag:blogger.com,1999:blog-3626465326696251561.post-1424961524520842682011-12-01T20:00:00.000-06:002011-12-01T20:00:03.261-06:00Pre-2012 Training PostIt's been a long while since I've posted anything on this site... a long while. As of now at work, I am writing a methods section for my next paper, so my writing style may currently be pretty academic. I'll work on that as I go. <br />
<br />
<br />
I wasn't terribly happy with my performance in the 2011 KC
Triathlon. I believe the blame lies at least partially on not starting
training until February and then having several setbacks including back
problems related to being out of shape. When the triathlon rolled
around, I was relatively ready, but the open water swim killed me, just
as it did in 2010. I apparently learned nothing. Ugh. I did however
finish the triathlon about 5 minutes faster than the year before at a
weight almost 20 pounds heavier (in better shape despite being almost
10% heavier?). <br />
<br />
Since I feel like I have gotten overweight and maybe a bit out of shape, I am going to start my triathlon training much earlier this season. As an added difficulty this season, on top of training for the 2012 KC Triathlon on May 20, I am going to simultaneously train for the Wisconsin Half-Marathon on May 5th in Kenosha (booyah, <a href="http://ilaxstudio.com/">Kim</a>, I'm making it official!). I plan on posting updates on the 1st and 16th of each month with an abbreviated log of my workouts. For each period, I will be aiming for 4 runs (2 distance, 2 hills), 4 swims, 2 cycling sessions (indoor unless it is warm and clear enough to bring out the road bike). Instead of running sprints (to begin with anyway) I am going to substitute participation in sporting events, so, I will aim for playing both basketball and racquetball twice for each period. On top of all this, I would like to mix in 4 light weight-training sessions in addition to of regular core and stretching routines. When the weather does not cooperate, I will replace runs with cycling or Plyo X workouts, that is, unless my weight drops low enough to use the apartment building's treadmills, in which case... I'll be replacing runs with, well, runs. <br />
<br />
My 2012 goals will be to 1) drop about 25 pounds, 2) take almost 40 minutes off of the 2011 triathlon time to finish in 3:00:00, or less, and 3) complete the Wisconsin Half-Marathon in 2:11:00 (10 minutes/mile pace). <br />
<br />
In order to reach these goals, I would like to get my weight to a maximum of 220. This means that I will be giving up soda again (good bye rum and coke...dammit) and trying to take control of my diet (lame) while increasing the number and frequency of workouts. I have been running a bit and playing basketball/tennis somewhat regularly, so I'm not a complete disaster going in to it this time. In fact, I can still run a 10K, which I unexpectedly found out on Tuesday (decided to run 4 miles, then just kept going). I believe I will be in good position to have some monster effects on my distances and times based on where I am now. <br />
<br />
<br />
<u>Current </u><br />
Weight - 243 <br />
Distance capability - 6.2 miles (11/29/2011)<br />
<br />
10K time - 1:02:50 (11/29/2011)<br />
5K time -30:10 (10/12/2011)<br />
<br />
<br />
<br />
<u>Year-To-Date Mileage (Jan 1 - Dec 1 2011)</u><br />
Run - 214.4 miles<br />
Bike - 279.8 miles<br />
Swim - 16.4 miles<br />
<br />
<br />
<u>PRs</u><br />
Distance - 8.7 miles (4/7/11) - Macken Park Training<br />
<br />
5K (official) - 28:14 (7/9/11) - Grayslake 5K<br />
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training <br />
10K - 62:04 (4/28/11) - Macken Park Training<br />
Half-Marathon - N/A <br />
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon<br />
<br />
<br />Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com4tag:blogger.com,1999:blog-3626465326696251561.post-27805675481506816252011-05-20T11:15:00.001-05:002011-05-20T11:15:00.803-05:00Triathon Training Weeks 6 - 14 MEGAPOSTI kinda got a little behind in the triathlon training updates. So, to my reader (intentionally singular), my deepest apologies. I'm pretty sure that I will owe a beer to anyone that reads this entire post. Anyone willing to take on the challenge?<br />
<br />
<u><b>WEEK 6 </b></u><br />
<br />
Monday, March 21 - Basketball, 90 minutes. Same as last week, only full court this time. I have been playing better since triathlon training started - might be helping my game. <br />
<br />
Tuesday, March 22 - Recovery day from basketball.<br />
<br />
Wednesday, March 23 - Swinney Lap Swim - I forgot to toss my Garmin watch in my gym bag... so no stats on this swim. <br />
<br />
Thursday, March 24 - Macken Park Run - <span id="discriptionValue">Working on speed, picked set distances and went as fast as possible. Started with 1 mile run - 8:37, 1/4 mile walk, 1/4 mile run - 4:34 (didn't feel good during this), 1/4 mile walk, 1/4 mile sprint - 1:57 (good), 1/4 walk, 1/4 sprint - 2:01, 1/4 walk, then finished with a 1 mile at comfortable pace - 10:13. Total - 4 miles 43:12.</span><br />
<br />
<a href="http://connect.garmin.com/activity/74981452">Macken Park Speed Run - 4 miles by daskaff at Garmin Connect - Details</a><br />
<br />
Friday, March 25 - AbRipperX<br />
<br />
Saturday, March 26 - Swinney Lap Swim - <span id="discriptionValue">3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 11:10, 11:41, 12:00. Total time - 34:51. Sprints were each 1 lap (50 yd) - splits - :49, :49, :50. Finished with 2 lap (100 yd) - 2:15. 1 mile total swim distance.</span><br />
<br />
<a href="http://connect.garmin.com/activity/75856972">Swinney Lap Swim + Sprints by daskaff at Garmin Connect - Details</a> <br />
<br />
Sunday, March 27 - Platte Brooke North Trail + Hills.- <span id="discriptionValue">Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 11:24, 11:06, 11:19, 10:57, 10:15, 1:04 (0.1 mile 10:39/mi pace). Total time - 56:09, distance - 5.1 miles. </span><br />
<br />
<a href="http://connect.garmin.com/activity/75856965">Platte Brooke North Trail Run + Hills by daskaff at Garmin Connect - Details</a> <br />
<br />
<u>Totals for Week 6</u><br />
Swim - 1.90 miles<br />
Bike - 0 miles<br />
Run - 9.1 miles<br />
Other - Basketball, AbRipperX<br />
<br />
<br />
<u><b>WEEK 7</b></u><br />
<br />
Monday, March 28 - Basketball<br />
<br />
Tuesday, March 29 - Recovery from Basketball<br />
<br />
Wednesday, March 30 - <span id="activityName">Swinney Lap Swim - </span><span id="discriptionValue">3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 10:55, 11:29, 11:30 Total time - 33:54. Sprints were each 1 lap (50 yd) - splits - :49, :49, :50. Finished with 5 lap (250 yd) - 5:28. 1 mile total swim distance. </span><br />
<br />
<a href="http://connect.garmin.com/activity/77278397">Swinney Lap Swim by daskaff at Garmin Connect - Details</a> <br />
<br />
Thursday, March 31 - Rest<br />
<br />
Friday, April 1 - Rest<br />
<br />
Saturday, April 2 - <span id="activityName">Macken Park 10K - </span><span id="discriptionValue">Split times - 9:52, 9:56, 9:56, 10:01, 10:32, 10:05, 2:03 (0.2 miles, 9:43/mi pace). Total 10K time - 1:02:27.</span><br />
<br />
<a href="http://connect.garmin.com/activity/77278394">Macken Park 10K by daskaff at Garmin Connect - Details</a><br />
<br />
<span id="activityName">AND </span><br />
<br />
<span id="activityName">Swinney Lap Swim - </span><span id="discriptionValue">3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 11:01, 11:09, 11:26 Total time - 33:36. Finish with 5 lap (250yd) standard set - 5:46. Total distance - 1 mile.</span><br />
<br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/77278386">Swinney Lap Swim by daskaff at Garmin Connect - Details</a> </span><br />
<br />
Sunday April 3 - Rest<br />
<br />
<u>Totals for Week 7</u><br />
Swim - 2 miles<br />
Bike - 0 miles<br />
Run - 6.2 miles<br />
Other - Basketball<br />
<br />
<br />
<u><b>WEEK 8</b></u><br />
Realized that I am still heavier than i would like to be for the triathlon and decided to add an extra workout during the week, so no recovery day after basketball days. Also, worked on improving eating habits.<br />
<br />
Monday, April 4 - Basketball<br />
<br />
Tuesday, April 5 - <span id="activityName">Platte Brooke North Trail + Hills - 5.1 Miles- </span><span id="discriptionValue">Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 10:11, 10:41, 10:59, 10:33, 10:13, 1:02 (0.1 mile 9:47/mi pace). Total time - 53:41. Ultimately, this was a stupid idea - running the day after basketball really bothers my knees and ankles. </span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/77557094">Platte Brooke North Trail + Hills by daskaff at Garmin Connect - Details</a></span><br />
<br />
Wednesday, April 6 - <span id="activityName">Swinney Lap Swim - Speed Workout - </span><span id="discriptionValue">Started with 5 lap (250yd) standard set (90% freestyle/10% breaststroke) 4:57, 2x 2 lap (100yd) sprint - 1:54, 1:45, 1 lap (50yd) sprint - 0:46, 2x 3 lap (150 yd) regular pace - 3:05, 3:09, 2x 1 lap (50 yd) sprint - 0:50, 0:49, finish with 2 lap (100yd) sprint - 1:51. Total distance - 0.6 mi.</span><br />
<br />
Thursday, April 7 - <span id="activityName">Macken Park 8.74 Mile Run - </span><span id="discriptionValue">Total run 8.74 miles, no walking - 90 minute total time. Splits - 10:22, 10:13, 10:16, 10:18, 10:16, 10:19, 10:18, 10:19, 7:38 (0.74 mi - 10:24 pace) </span><br />
<br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/77904293">Macken Park 8.74 Mile Run by daskaff at Garmin Connect - Details</a> </span><br />
<br />
Friday, April 8 - Rest<br />
<br />
Saturday, April 9 - Rest<br />
<br />
Sunday, April 10 - <span id="activityName">Swinney Lap Swim - testing modified technique - </span><span id="discriptionValue">Trying out a modification to freestyle stroke. Series of short distance sets. Total of 20 laps, started and ended with a 3 lap set (150yd) with 7x2 lap sets (100yd) between. Splits were - 2:49 (150 yd) 1:54, 1:56, 1:57, 1:54, 1:59, 2:01, 2:58 (150yd). Total distance - 0.6 mi.</span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/79164774">Swinney Lap Swim - testing modified technique by daskaff at Garmin Connect - Details</a></span><br />
<br />
<br />
<u>Totals for Week 8</u><br />
Swim - 1.2 miles<br />
Bike - 0 miles<br />
Run - 13.8 miles<br />
Other - Basketball<br />
<br />
<br />
<u><b>WEEK 9</b></u><br />
<br />
Monday, April 11 - Basketball<br />
<br />
Tuesday, April 12 - Rest<br />
<br />
Wednesday, April 13 - <span id="activityName">Macken Park Run 4 Mile Trolley Run Tune-up - </span><span id="discriptionValue">4 mile run pushing to increase speed. Splits were - 9:50, 9:37, 9:25, 9:05. Total time - 37:59</span><br />
<br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/79164771">Macken Park Run 4 Mile Trolley Run Tune-up by daskaff at Garmin Connect - Details</a> </span><br />
<br />
Thursday, April 14 - <span id="activityName">Swinney Lap Swim - applying modified stroke to distance - </span><span id="discriptionValue">Ignore map/elevation, indoor swim. 3x10 lap (500yd) sets with rest between then 5 lap set to total of 1 mile. Sets are 90% freestyle, 10% breaststroke. Splits are - 11:04 (+1:24 rest), 10:50 (+1:39 rest), 11:44 (1:25 rest), 5:19 (5 lap - 250yd). Total 1 mile - 43:36</span><br />
<br />
Friday, April 15 - Rest<br />
<br />
Saturday, April 16 - <span id="activityName">Swinney Lap Swim - </span><span id="discriptionValue">3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 10:29, 10:55, 11:18 Total time - 32:42. Finish with 5 lap (250yd) standard set - 5:49. Total distance - 1 mile in 38:33. </span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/80204346">Swinney Lap Swim by daskaff at Garmin Connect - Details</a></span><br />
<br />
Sunday, April 17 - <span id="activityName">Kansas City Trolley Run - </span><span id="discriptionValue">4 mile run with Dad, Steven, Kim and Eddie. Race was almost exclusively downhill. Splits were 11:14, 11:43 (with water break), 11:12, 11:17, 1:05 (0.07 mi) - total time - 46:31. Although it was slower than I was trained for, it was nice to run with a group. Most hilarious moment from the Trolley Run experience - being approached by a rugby team representative - "have you ever thought about playing rugby?"... "not until I was just asked that question." I'll have to revisit the concept of playing rugby, but not until after the KC Triathlon.</span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/80204340">Kansas City Trolley Run by daskaff at Garmin Connect - Details</a></span><br />
<br />
<u>Totals for Week 9</u><br />
Swim - 2 miles<br />
Bike - 0 miles<br />
Run - 8 miles<br />
Other - Basketball<br />
<br />
<br />
<u><b>WEEK 10</b></u><br />
<br />
Monday, April 18 - Basketball - Awesome experience in basketball this week - our group of science nerds, ended up facing off in a scrimmage game against the university's women's basketball team. Matchups were pretty even from position to position. I was guarding the center who was only 1 inch shorter than me - which is taller than the guy who normally guards me - haha! They were clearly more polished as a team, but we I'm pretty sure we surprised them with our skill level... for science nerds. Girls win 2 games to 1, but all games were within 2 points. Awesome time!<br />
<br />
Tuesday, April 19 - Rest<br />
<br />
Wednesday, April 20 - <span id="activityName">Swinney Lap Swim - 0.6 mi - </span><span id="discriptionValue">10 lap (500 yd) set followed by 5 lap (250yd) set (90% freestyle, 10% breaststroke). Then freestyle only - 5x50yd at slightly under sprint speed. Ended with 2 lap (100yd) set. Splits were - 10:22 (500yd), 4:57 (250yd), 50yd speed laps - :53, :52, :52, :53, :46, 100 yd - 2:00. </span><br />
<br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/80381573">Swinney Lap Swim - 0.6 mi by daskaff at Garmin Connect - Details</a></span><br />
<br />
<span id="discriptionValue">AND</span><br />
<br />
<span id="activityName">Platte Brooke North Trail + Hills - </span><span id="discriptionValue">Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 9:22, 10:06, 10:10, 10:06, 9:58, 1:01 (0.1 mile 9:33/mi pace). Total time - 50:46. Total distance - 5.1 mi. </span><br />
<br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/80569483">Platte Brooke North Trail + Hills by daskaff at Garmin Connect - Details</a> </span><br />
<span id="discriptionValue"> </span><br />
<br />
Thursday, April 21 - AbRipperX<br />
<br />
Friday, April 22 - Rest<br />
<br />
Saturday, April 23 - <span id="activityName">Downtown Airport 25.7 Mile Bike - </span><span id="discriptionValue">25.7 mile bike = 7 laps (3.7 miles/lap) of Downtown Airport. Lap times were - 12:43, 12:46, 13:12, 13:27, 13:36, 13:25, 14:03. Total time - 1:33:26. Triathlon distance 25 miles - 1:30:53. Checked pace against last year's time for this same route/distance - almost identical. Ready for the triathlon???? Well, probably as ready as I was last year anyway</span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/81043987">Downtown Airport 25.7 Mile Bike by daskaff at Garmin Connect - Details</a></span><br />
<br />
Sunday, April 24 - Rest<br />
<br />
<u>Totals for Week 10<br />
</u><br />
Swim - 0.6 miles<br />
Bike - 25.7 miles<br />
Run - 5.1 miles<br />
Other - Basketball, AbRipperX<br />
<br />
<br />
<u><b>WEEK 11</b></u><br />
<br />
Monday, April 25 - Basketball<br />
<br />
Tuesday, April 26 - Rest<span id="activityName"><br />
</span><br />
<br />
Wednesday, April 27 - Rest<br />
<br />
Thursday, April 28 - <span id="activityName">Macken Park 10K - </span><span id="discriptionValue">Split times - 10:00, 9:57, 10:01, 10:01, 10:02, 9:59, 2:00 (0.21 miles, 9:39/mi pace). Total 10K time - 1:02:04. </span><span id="discriptionValue">10K time is the same as last year's pre-triathlon pace, but feel much better about the distances than last year. </span><br />
<br />
Friday, April 29 - Knee is bothering me... taking a few days off.<br />
<br />
Saturday, April 30 - Rest<br />
<br />
Sunday, May 1 - Rest<br />
<br />
<u>Totals for Week 11<br />
</u><br />
Swim - 0 miles<br />
Bike - 0 miles<br />
Run - 6.2 miles<br />
Other - Basketball <br />
<br />
<br />
<u><b>WEEK 12</b></u><br />
<br />
Monday, May 2 - <span id="activityName">Macken Park 5K - </span><span id="discriptionValue">Splits - 9:25, 9:02, 8:43, :51 (0.1mi 8:14/mile pace). Working on speed and quite happy that the 3rd mile was well under the 9 min/mi pace. Speed is picking up! </span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/83159028">Macken Park 5K by daskaff at Garmin Connect - Details</a></span><br />
<br />
Tuesday, May 3 - Knee is acting up again. More rest for the near future.<br />
<br />
Wednesday, May 4 - Rest<br />
<br />
Thursday, May 5 - Does 16 hours in a car count as endurance training?<br />
<br />
Friday, May 6 - Rest<br />
<br />
Saturday, May 7 - Baseball at park... pretty sure this doesn't count as cardio or really anything though, but it was fun!<br />
<br />
Sunday, May 8 - Rest<br />
<br />
<u>Totals for Week 12<br />
</u><br />
Swim - 0 miles<br />
Bike - 0 miles<br />
Run - 3.1 miles<br />
Other - None<br />
<br />
<br />
<u><b>WEEK 13</b></u><br />
<br />
Monday, May 9 - <span id="activityName">Macken Park 5 Mile Run - </span><span id="discriptionValue">Hot, humid, tired from 4 straight days of being up past 3am, sore legs, poor eating habits for last week, partially dehydrated. Splits are 10:17, 10:27, 10:27, 10:39, 11:09 (some walking). Total - 53:03. </span><span id="activityName">Attempt at returning from sore knee, and didn't go so well. After this, I was getting worried about being able to even attempt the triathlon that's less than 2 weeks away. I was really hoping this run was a fluke - see list of excuses. </span><br />
<br />
<span id="activityName"><a href="http://connect.garmin.com/activity/84945278">Macken Park 5 Mile Run by daskaff at Garmin Connect - Details</a> </span><br />
<br />
Tuesday, May 10 - <span id="activityName">Swinney Lap Swim - </span><span id="discriptionValue">Total of 38 laps - 1.1 mi. 5 lap (250yd) standard set - 90% freestyle, 10% breaststroke - 4:54, 3 (150yd) lap freestyle - 3:03, 30 lap (1500yd = full tri-distance) freestyle - 33:23. This swim started very poorly. I couldn't find the right rhythm and after Monday's run, I was almost certain that this was going to be a giant FAIL. But then, I found the right stride and blew through the entire distance in one set! I'm back, baby!!!!!!</span><br />
<br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/84945273">Swinney Lap Swim by daskaff at Garmin Connect - Details</a> </span><br />
<br />
Wednesday, May 11 - Rest<br />
<br />
Thursday, May 12 - <span id="activityName">Macken Park 7 Mile Run -</span><span id="discriptionValue"> Attempted to average 10:10/mile for more than 10K - Splits were - 10:02, 10:02, 10:05, 9:59, 10:10, 10:05, 9:54. Total - 7 miles in 70:17. Monday's run was definitely a fluke, because this was my fastest run over more than a 10K distance. Definitely feeling better now. </span><br />
<span id="discriptionValue"><br />
</span><br />
<div class="detailsHeaderDescription"></div><div class="detailsHeaderDescription"><span id="discriptionValue"><a href="http://connect.garmin.com/activity/85343983">Macken Park 7 Mile Run by daskaff at Garmin Connect - Details</a> </span> </div><br />
Friday, May 13 - Rest<br />
<br />
<br />
Saturday, May 14 - Rockfest!!! Standing/walking around for 8 straight hours counts as exercise, right?<br />
<br />
Sunday, May 15 - Rest<br />
<br />
<u>Totals for Week 13<br />
</u><br />
Swim - 1.1 miles<br />
Bike - 0 miles<br />
Run - 12 miles<br />
Other - Rockfest<br />
<br />
<br />
<u><b>WEEK 14</b></u><br />
<br />
Monday, May 16 - Basketball - After 2 weeks off, we finally got to play again. This counted as my running for the week... lots and lots of full court sprints. The real plus is the fact that I didn't feel tired during the games or after. <br />
<br />
<br />
Tuesday, May 17 - <span id="activityName">Longview Lake 13.5 Mile Bike - </span><span id="discriptionValue">Trial run for Sunday's KC Triathlon. Got lost a little in miles 6 and 7 and had to stop to read the map for the correct route, so ended up going an extra mile. Didn't push much during the route but didn't struggle with the hills either. Overall, speed was a little slow, but not too worried about the bike portion of the triathlon. Splits were - 4:06, 4:04, 4:37, 3:27, 4:18, 7:39, 6:35, 3:18, 3:32, 5:06, 2:47, 3:43, 3:56, 2:23 (0.48 mile - 4:59/mi pace). Checked pace against times from the triathlon last year and they're pretty comparable, despite lack of effort during this practice run. </span><br />
<span id="discriptionValue"><br />
</span><br />
<span id="discriptionValue"><a href="http://connect.garmin.com/activity/86436276">Longview Lake 13.5 Mile Bike by daskaff at Garmin Connect - Details</a><br />
</span><br />
<br />
<br />
Wednesday, May 18 - Rest<br />
<br />
<br />
Thursday, May 19 - <span id="activityName">Swinney Lap Swim - 0.6 mi - </span><span id="discriptionValue">Final tune-up before the triathlon! All laps were freestyle. 8 laps (400 yd - 8:04) - tweaked left shoulder on the last lap of this set, so paued for 40 seconds, then continued with 12 more laps (600 yd - 12:32) while protecting the annoyed shoulder. Shoulder felt alright in the 12 lap set with a shortened stroke and also was ok afterwards and no pain the next morning, so I'm good to go. </span><br />
<div class="detailsHeaderDescription"></div><br />
<a href="http://connect.garmin.com/activity/86816878">Swinney Lap Swim - 0.6 Mi by daskaff at Garmin Connect - Details</a><br />
<br />
Friday, May 20 - Rest<br />
<br />
Saturday, May 21 - Rest and Packet Pickup Day and time for glorious carb-loading meals. <br />
<br />
<u>Totals for Week 14<br />
</u><br />
Swim - 0.6 miles<br />
Bike - 13.5 miles<br />
Run - 0 miles<br />
Other - BasketballAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com2tag:blogger.com,1999:blog-3626465326696251561.post-21694494195991808892011-04-27T15:41:00.001-05:002011-04-27T15:41:00.442-05:00Quotes for the Week #99"What in the name of pre-paid venereal disease do you think you're doing?" - Malory Archer<br />
<br />
"Yes! I love banter... but I hate witty banter." - Kevin Malone<br />
<br />
"It's weird to see an animal that is known to eat it's own vomit, be stripped of it's dignity." - Joel McHale<br />
<br />
"I'll give you the same advice my father gave me the night I lost my virginity: just pick one, they all cost the same." - Pierce HawthorneAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-24235002873104868772011-04-18T17:10:00.000-05:002011-04-18T17:10:00.919-05:00Quotes for the Week #98"Well... you're not pregnant in your mouth." - Joel McHale <br />
<br />
"That's where we're at with the Tea Party? You can't even support good deals now? Well, it's a good deal, but some poor people remain hardly unfucked, so my constituents won't have it." - Jon StewartAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-90165105634646821642011-04-11T11:11:00.000-05:002011-04-11T11:11:00.175-05:00Quotes for the Week #97"I love Dick Morris. It's like if cholesterol and bile had a baby... and let Harvey Fierstein do the voice-over." - Jon Stewart<br />
<br />
"Yes, Obama duped young people by not doing everything single thing they want. So now, they'll all vote republican. It's like, when I want some bread, I will not settle for half a loaf, I will instead have a muffin made of broken glass." - Stephen Colbert<br />
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"Oh honey, don't take this the wrong way, but I have almost no faith in you." - Claire Dunphy<br />
<br />
"What? This is like O. Henry and Alanis Morrisette had a baby and named it 'this exact situation'." - Sterling Archer <br />
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"And I love that I have an erection... that didn't involve homeless people." - Dr. Krieger<br />
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"Maybe you just want to fly the plane yourself. Well, good luck pressing 'takeoff' then 'autopilot' then 'land'." - CarolAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-68979274397175377502011-04-04T19:25:00.001-05:002011-04-04T19:25:00.928-05:00Quotes for the Week #96"I thought we understood that you were never to think that I understand anything." - Liz Lemon<br />
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"I vanquished you in one day. I was trapped in a world of wet-wipes and rectal thermometers... then the babies came and life changed." - Devon Banks<br />
<br />
"Roman? Roman doesn't know anything about anything. The other day he asked me what the letter q was." - Ben Donovan<br />
<br />
"So, my Japanese girlfriend broke up with me, but that's ok, there are plenty more of them in the sea." - Mike M.Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-61048054541852422152011-03-27T19:17:00.001-05:002011-03-27T19:17:00.546-05:00Quotes for the Week #95"I just want to get the work over as soon as possible so I can do some fishing. Fishing relaxes me. It's like yoga, except I still get to kill something." - Ron Swanson<br />
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"That's like comparing apples to... Nazi oranges." - Cyril Figgis<br />
<br />
"And if there is one thing I have learned in all my years as a spymaster, it's that you keep your friends close and possible genetic clones of Adolph Hitler closer." - Mallory Archer<br />
<br />
"That's what he's best at...putting a bow on a turd, marking up the price and selling it so hard you want it, even though you know it's just a turd with a bow on it. America is that turd. It's time to let Donald Trump come in, put some gold leaf on the border and marble columns around Florida, throw up his names in big lights over the midwest and sell this whole place to the Chinese before they realize it's half broken. This is what I've been waiting for my whole life, a president who's not afraid to tell the truth... about being a lying asshole. Trump 2012!" - Lewis BlackAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com1tag:blogger.com,1999:blog-3626465326696251561.post-30534400934015582822011-03-21T19:26:00.002-05:002011-03-28T17:32:03.307-05:00Triathlon Training Week 5Monday, March 14- Basketball - 90 min. Same as last week, guarded the other low-post player and got pummeled with elbows... but wasn't quite as rough as the week before. <br />
<br />
Tuesday, March 15 - Recovery from basketball<br />
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Wednesday, March 16 - Swinney Lap Swim. 30 lap total swim (distance - 1500 yd) 10 laps, short rest, then back to back 10 lap sets. Splits were - 11:05 (+ 1:19 rest), 12:00 and 12:23. This is the triathlon distance. Total time - 36:49. Each set of 10 laps consisted of 85% freestyle swim and 15% breaststroke for recovery. <br />
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<a href="http://connect.garmin.com/activity/73529017">Swinney Lap Swim by daskaff at Garmin Connect - Details</a><br />
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Thursday, March 17 - Macken Park 6.8 Mile Run. Stupidly, I hadn't charged my Garmin watch in a while... and the battery died during this run, so I only have the first 2.27 miles of the run. I did manage to break my personal distance record (of 6.7 miles on 3/5/11) by a whopping, 0.1 miles! The splits were -10:20, 10:32, <i>11:00</i>*, <i>11:00*</i>, <i>11:00*</i>, <i>11:00*</i>, <i>8:48*</i> (0.8 mile - 11:00 pace). Total time - <i>73:40*</i>. I'm pretty sure that I was going faster than the 11:00/mile pace, but I have no proof, so I'll just have to make sure to charge the watch so it can stay on for the whole run. <br />
*Estimate based on average laps from previous 10K run at Macken Park 12 days earlier<br />
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<a href="http://connect.garmin.com/activity/73661020">Macken Park 6.8 mile run - partial record by daskaff at Garmin Connect - Details</a><br />
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Friday, March 18 - Rest<br />
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Saturday, March 19 - Rest<br />
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Sunday, March 20 - 10K run in Ames. I was in Ames for Saturday and Sunday and happened to stay with my old college roommate, Craig, who ran a half-marathon last year in Des Moines. Since he's training for that again this year, I brought my running gear along for the trip and joined him for a 10K around Ames. It was a pretty nostalgic run. We started at Craig's place, went along the south side of Campustown, up University Ave, around the stadiums, then back down Lincoln Way, which is along the south side of the Iowa State University campus, back to our starting point. We managed to run negative splits, except for one mile that we missed by 2 seconds because of a couple hills which also coincided with when it rained on us for a bit. All in all, easily the best run of the year! Thanks, Craig! Split times were -10:40, 10:26, 10:14, 10:10, 10:11, 10:04, 1:52 (0.21 mi - 9:08 pace). Total time - 63:37.<br />
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<a href="http://connect.garmin.com/activity/74067421">Ames 10K run by daskaff at Garmin Con63:3nect - Details</a><br />
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<u>Week 5 Summary</u> I had decided with the successful brick from last week, that I could take it somewhat easy this week. I want to stay off the bike for at least this week to try to drop a few more pounds, but definitely wanted to get back in the pool. This week's successes were doing the full distance swim with only minimal rest, extending my running personal distance record and cutting 4 min 23 seconds off my 10K time. Wow! That's not too bad for a taking it somewhat easy week. <br />
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<u>Totals for Week 5</u><br />
Swim - 0.90 miles<br />
Bike - 0 miles<br />
Run - 13.0 miles<br />
Other - Basketball<br />
<br />
<u>Week 6 Goals</u> I would like to get in two swims, two runs (one focusing on speed at Macken and one focusing on distance at the hills of 68th St), one bike, the regular basketball session and do the AbRipperX workout.Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-76584961135938798132011-03-20T11:32:00.017-05:002011-03-20T11:51:15.914-05:00Quotes for the Week #94"If I cared about what you do on the weekend, I'd stick a shotgun in my mouth and pull the trigger with my toes." - Malory Archer <br />
<br />
"Why do I have to go to a French movie? I didn't do anything wrong." - Phil Dunphy<br />
<br />
"While Claire watched one of the most highly-acclaimed films of the year, I sat through a badly made schlockfest with absolutely no redeeming value... and it was awesome!" - Phil Dunphy<br />
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"There's no proof she's being stalked by ninja squirrels either, but if she's scared of them, as her boyfriend, it's your job to figure out how to help her feel better." - Dr. James WilsonAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-36445368452283309192011-03-14T18:35:00.003-05:002011-03-14T18:35:00.656-05:00Triathlon Training Week 4Monday March 7 - Basketball, 90 min - Guarded the other low-post player and got beaten up by repeated elbows to the arms and chest. Definitely need a day or two to recover from that. Ugh.<br />
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Tuesday March 8 - Rest<br />
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Wednesday March 9 - AbRipperX - Up to almost 50%<br />
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Thursday March 10 - 5K + 1.75 mile run. So, I wanted to see what my 5K time would be if I tried to run fairly quickly, just to see where I was compared to 5K runs from last year. Turns out, I'm not too far off of last year's paces. I kept all three miles under 10 min/mi pace and had neg splits - 9:56, 9:48, 9:26, 0:56 (0.1 mile - 9:05/mi pace) for a 5K time of 30:06. Pacing wise, this was 37 seconds/mile faster than the last 5K I did last year - The World's Maize-iest Maze Race in Spring Grove, IL (race recap <a href="http://www.ilaxstudio.com/blog/2010/10/18/worlds-largest-corn-maze-run-race-report/">here</a> via IlaxStudio, because I was too lazy to write one myself). I ended up tacking on a 1.75 mile (very slow) jog to this run, because I had nothing better to do that night. My ankle started bothering me after the 5K and I wanted to see how I could compensate for it should this injury come up in an actual run. It was annoying, but it wasn't that big of a deal.<br />
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<a href="http://connect.garmin.com/activity/72404133">Macken Park 5K + 1.75mi Slow Run by daskaff at Garmin Connect - Details</a><br />
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Friday March 11 - AbRipperX - Passed the 50% mark. <br />
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Saturday March 12 - Bike/Run Brick - 14.8 mile bike/3.7 mile run. It was finally warm enough on a weekend day that I could get my bike out for a test ride. Last year at this time, I had yet to even own a bike, so simply getting it out means, by definition, that I would be ahead of last year... right? My first brick of 2010 wasn't until about mid to late April, so if I bike then run, I should be WAY ahead of last year... maybe. The Downtown KC Airport is a great place to bike - it's a 3.7 mile loop around the airport with minimal traffic and there's a couple hills, but mostly straight and flat. The downside, since there is no cover at ground level, is the wind, which you have to eat for about 1.5 miles straight.<br />
The ride was alright, the seat was uncomfortable (as usual) almost immediately, which (along with the wind) reminds me that I need to lose about 25 pounds. Excess weight and the loose clothing I had to wear because it was somewhat chilly, killed my speed during the straight away facing the wind. I ended up doing 4 laps of the airport for a total of 14.8 miles. Splits were - <span id="discriptionValue">15:50, 15:59, 16:19, 16:24. Total time - 64:32. My average speed for the ride was only slightly slower than last year. </span><br />
<span id="discriptionValue">When I finished the bike portion, I tossed the bike back in the car, drank some water, then ran one lap around the airport (if only the airport threw a small lake in there somewhere, I could practice the whole damned thing). The </span><span id="discriptionValue"></span><span id="discriptionValue">3.7 mile run took 39:45. Splits - 10:34, 10:55, 10:53, 7:23 (0.67 mile - 10:59 pace). Again, the times weren't that far off of my triathlon pace from last year and my endurance isn't terribly far off of last year either. Today's bike and run were each 60% of the distance of the full triathlon distances. </span><br />
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<a href="http://connect.garmin.com/activity/72612239">Bike/Run Brick - 14.8 mile Bike/3.7 mile Run by daskaff at Garmin Connect - Details</a> <br />
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Sunday March 13 - Rest<br />
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<u>Week 4 Summary</u> I had been pretty worried that I was months behind in my training compared to last year. At this time last year, I had focused almost exclusively on swimming (because I was basically a beginner), didn't own a bike, and had run about 10 miles. I felt like I was in shape and weighed 215 pounds. This year, I only have been playing a lot more basketball, only have about 3 swims in, but almost 50 miles of running and now 15 miles of biking as well as the experience of last year's triathlon. I feel like I am in adequate shape, but weigh 230 pounds (started 2011 at almost 240 though). After this week, I honestly feel better about my position in training than I have at any point this year. I now have proof that my endurance is still there and my weight is going in the correct direction. <br />
<br />
<u>Totals for Week 4</u><br />
Swim - 0 miles<br />
Bike - 14.8 miles<br />
Run - 8.6 miles<br />
Other - Basketball, AbRipperX x2Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-20857114362129780882011-03-13T12:41:00.000-05:002011-03-13T12:31:42.327-05:00Quotes for the Week #93"Airlines are considering charging for reclining seats. Also, your scrotum now counts as a carry on bag." - Stephen Colbert<br />
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"That's not fair. I slept with that hot girl and you want me to pretend I slept with Connie? That's like going to Led Zeppelin and telling everybody I saw Styx." - Larry Munsch<br />
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"I'm sorry if this is your wake-up call, but being an ugly woman is like being a man... you're gonna have to work." - Daniel Tosh<br />
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<br />
"What part of Europe is he from... Pretentioustan?" - Mitchell Pritchett<br />
<br />
"Well, here's a good reason. You ever go the bathroom and find parsley in your teeth that your friends hadn't told you about? Now, imagine your teeth are a uterus and that parsley is a half-Chinese baby." - Pierce HawthorneAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-20794450153696854012011-03-11T11:45:00.000-06:002011-03-11T11:45:01.069-06:00Community - Chang vs RichI wanted to put this in the "Quotes for the Week" but it's waaaaay too long. If you're calling me lazy for just posting this clip... Guilty as Chang'ed.<br />
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<iframe title="YouTube video player" width="384" height="234" src="http://www.youtube.com/embed/_mImgf8Le8Q" frameborder="0" allowfullscreen></iframe>Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-73184160328775757452011-03-07T15:20:00.010-06:002011-03-07T15:20:00.136-06:00Triathlon Training Week 3Monday Feb 28 - Basketball 90 min. Somewhat strange team divisions, but the games were competitive. Back felt tired, but not sore. I just kept stretching it out through the rest of the day and it felt alright. Progress!<br />
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Tuesday Mar 1 - Rest<br />
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Wednesday Mar 2 - Rest. My back feels pretty well healed, but want to give it one more night of rest before testing it out.<br />
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Thursday Mar 3 - 3.6 mile run. My back still feels good, so it's time to test it with an easy-ish run. Macken Park is completely flat and not very busy after dark, which is when I get a chance to go. I kept the pace kind of slow, but my back didn't tighten up, so I sped up (slightly) for each 1 mile lap. Finished with 3.6 miles and no tightness! I could be ready to get back into training then... but should take it easy for the next week to try to not make things worse. Times were 10:19, 10:16, 9:58, 6:01 (0.6 miles). <br />
Distance/Time - 3.6 miles/36:35<br />
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<a href="http://connect.garmin.com/activity/71196050">Macken Park Run - Easy Pace 3.6 miles by daskaff at Garmin Connect - Details</a><br />
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Friday Mar 4 - Cold and rainy day, so didn't really want to do anything outside. Ended up doing the AbRipperX workout from P90X. And by "doing", I really mean "tried" as in I probably did 1/3 of it. Yeah... not prepped to do well in that workout yet. But, you have to start somewhere. <br />
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Saturday Mar 5 - 6.7 mile run. The goals for the run were A) increase distance (hopefully out to full 10K - the distance of the run for the triathlon) and B) keep the pace slow to ensure I can finish the 10K but also establish a slow enough time that basically any future 10K completion would be faster than this. It was much colder than Thursday's run (25 vs low 50s), but tolerable. I kept a pace of about 11 min/mile throughout the run, which was almost too slow of a pace to maintain and I was barely ever breathing over a normal rate. My left hip flexor started getting tired in the fifth mile (no biggie) and my left ankle got a little sore in the sixth (also no biggie). I ended up finishing the 10K in 1:08:00. To prove I still had something in the tank, I decided to run an extra half mile at a much faster pace. Actually, I got the half mile point way before I expected, but I decided that was enough. My back never tightened up or even felt tired. I might actually be over that injury<br />
Total time/distance - 1:12:50/6.7 miles<br />
Laps were - 10:43, 11:06, 11:05, 11:00, 11:00, 10:51, 2:15 (0.2 mile). Bonus (0.52 mile) - 4:48 - 9:16/mile pace<br />
<a href="http://connect.garmin.com/activity/71468100">Macken Park 10K+ by daskaff at Garmin Connect - Details</a> <br />
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Sunday Mar 6 - Rest. With basketball in the morning tomorrow, I decided to take it easy after that long run. Ended up just doing two different stretching sessions, but nothing taxing. <br />
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Week 3 Summary - Injuries are basically not a problem by the end of the week. I'm pretty happy that I managed to run a 10K+ nonstop. The time (1:08:00) was slow - purposefully, but is (after some checking) 7 minutes slower than my final practice 10K before last year's triathlon. So... maybe I'm not too far behind last year's training after all. Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com1tag:blogger.com,1999:blog-3626465326696251561.post-28432111839959177262011-03-06T12:23:00.022-06:002011-03-06T12:31:32.125-06:00Quotes for the Week #92"The pressures of public life has made me lose sight of what is really and truly important... and that is drinking. I love alcohol and I need to recommit myself to the consuming of it. After this is over, I intend to check in to the Super 8 motel off on I95 and I'll have an entire case of Wild Turkey. Thank you. That is all. I love drinking." - Sen Dave Tillis (the nations first openly drunk senator)<br />
<br />
"Absolutely, but it's not your fault. You are genetically predisposed to compete against other women for the attention of strong, powerful men like myself, or others very similar to me, for example: Hercules, The Highlander, or a... God." - Jack Donaghey<br />
<br />
"That won't make any sense. An urgent marketing message? Oh, my God, the bobbleheads aren't stupid enough." - Ben Donovan<br />
<br />
"Who am I, Count Bullets-ula? Like Dracula? That was bad. Come back to me, I can do better." - Sterling Archer<br />
<br />
"There is no explanation. There is no excuse... I just want to know why?" - Cameron TuckerAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-13106782435285028862011-03-02T13:08:00.000-06:002011-03-02T13:08:03.485-06:00The Onion News Network - Chickens Choose Oscar Winners Amid PETA Protests"Madison, you must love this... everyone buzzing to your one little area of knowledge." - Brooke Alvarez<br />
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"It is simply inhumane to expose an animal to decisions involving movie soundtracks, or who may, or may not have won best supporting actress in a motion picture that year. God knows I wouldn't subject a person to that kind of treatment." - Cam Silver<br />
<br />
<iframe frameborder="no" width="480" height="270" scrolling="no" src="http://www.theonion.com/video_embed/?id=19258"></iframe><br /><a href="http://www.theonion.com/video/peta-protests-use-of-chickens-to-randomly-pick-osc,19258/" target="_blank" title="PETA Protests Use Of Chickens To Randomly Pick Oscar Winners">PETA Protests Use Of Chickens To Randomly Pick Oscar Winners</a>Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-26947883112031194032011-02-28T22:15:00.000-06:002011-02-28T22:16:13.093-06:00Triathlon Training Weeks 1 and 2Last year I trained for and completed my first Olympic distance triathlon. I had several people helping to keep me motivated to train last year... this year, it's all me, and I'm waaaaaay behind where I was at this point a year ago. To keep myself honest, I'm going to post my training log here (since I barely use this site for anything other than a repository for humorous quotes I come across in watching endless hours of television in my boredom). I have found myself wanting to post more, so possibly, posting any information here will encourage me to return to the usage of this site and the hordes of readers, who have been weeping at my absence, shall rejoice!<br />
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<br />
Week 1 - Finally seemingly over my back problem induced by lack of core workouts, I am back into training.<br />
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Monday Feb 14 - Valentine's Day - regular basketball session is canceled because some people have lives... lame. I end up spending an hour in the gym doing a shoot-around instead - 1 hour<br />
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Tues Feb 15 - Rest<br />
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Wed Feb 16 - Rest<br />
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Thurs Feb 17 - 45 min shoot around, then Rec-league game on Thursday night - best game of the season<br />
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Friday Feb 18 - I chose to ditch friends... to do a 3 mile / speed run workout. I did a 1-mile run at fast pace (sub-9 min - geez, I'm slow compared to last year, but that's what 20 extra pounds does to somebody, I guess), followed by a 2 mile alternating quarter mile walk/run.<br />
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<a href="http://connect.garmin.com/activity/69610940?sms_ss=blogger&at_xt=4d6c66c98cda7fe7%2C0">Macken Park Run - Speed Training by daskaff at Garmin Connect - Details</a><br />
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Saturday Feb 19 - 20 lap speed training swim (27:30 total time) at the university pool. Start with 7 lap (350 yd) freestyle swim at faster than normal (for me) 6:46 - normally average 1:05 per lap, so I'm pretty happy with that. Another 7 lap (350 yd) freestyle (6 lap) and breast stroke (1 lap) combo - (7:44) which is still fairly fast for me. 2 lap breast stroke (2:44), then a series of freestyle 'sprints' - (50 yd - 57") (100 yd - 1:47) and (50 yd - :49)<br />
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<a href="http://connect.garmin.com/activity/69610936?sms_ss=blogger&at_xt=4d6c64fd2e200a38%2C0">Swinney Lap Swim by daskaff at Garmin Connect - Details</a><br />
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Sunday Feb 20 - 5.1 mile run in the hills of Platte Brooke North. It's pretty windy but in the 50s so I got to run in shorts and a long-sleeved shirt...in mid-February. WTF? The first mile is relatively flat on the trail. Miles 2-4 have giant hills that are a real struggle. Mile 3 has the absurd 130 foot climb in 0.4 miles, which I have yet to be able to run through. Overall, a decent run and my back feels alright. Last time I did this run, my back felt like shit and I couldn't run for at least a week.<br />
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<a href="http://connect.garmin.com/activity/69610932?sms_ss=blogger&at_xt=4d6c672f2ce5d567%2C0">Platte Brooke North Trail Run + Hills by daskaff at Garmin Connect - Details</a><br />
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Week 2<br />
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Monday Feb 21 - Basketball was back on this week. 90 min. Ended up guarding only much smaller opponents, which ended up putting a lot of pressure on my ankles, chasing guards around the court. Probably had my best performance (offensively especially) of my life... until the next to last game, when I pulled down a rebound, faked a shot to get a defender in the air, then raised to take the shot only to have the faked-out defender came down on my shoulders on my way up... re-fucking up my back. I managed to finish the day but suffered the rest of the day, having to shuffle my way through the rest of the work day - still worth it though.<br />
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Tuesday Feb 22 - Rest. Walking better, back improving.<br />
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Wednesday Feb 23 - Rest. Feeling at least 90%<br />
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Thursday Feb 24 - 30 minute shoot around before rec-league game. Ankles feel fine, back is somewhat weak, but good enough to play in the night game (last of the season). Played the rec-league game but my back tightened up early and got worse as the game went on. Pushed through it, but definitely needs some rest to heal.<br />
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Friday Feb 25 - Rest (lame). I wanted to run, but I know damn well that a run will only make my back worse... and the weather is ultra-shitty, so outdoor run is not possible (and I'm still too heavy for treadmill run, so that's pretty much that). <br />
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Saturday Feb 26 - Rest - Back is feeling better but will wait until at least mid-next week to run again. Both ankles have healed. <br />
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Sunday Feb 27 - Reluctantly resting again. Lame. Training is not getting off to a good start. I've already postponed starting training because of injuries about seven times already in the last two months. And guess what... another injury. Not happy.Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com6tag:blogger.com,1999:blog-3626465326696251561.post-33789374994008786112011-02-26T12:25:00.003-06:002011-02-28T22:00:03.712-06:00Quotes for the Week #91"I don't want to die in a place like this. People shouldn't die in the same place as People magazines do." - Annie Edison<br />
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"Vengeance? Haha, I was never one to hold a grudge, Jeffrey. My father held grudges... always hated him for that." - Pierce Hawthorne<br />
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"Good luck to those girls. Raising a child by yourself is one of the hardest things in the world... along with fending off laugh-lines and making the news seem interesting." - Brooke AlvarezAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-47631211243828992732011-02-25T22:00:00.001-06:002011-02-25T22:07:39.788-06:00The Onion SportsDomeHere are two clips from the fantastic Onion SportsDome show on Comedy Central on Tuesday nights. <br />
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The Gatorade B-Force announcement - combining the benefits of electrolytes and meat via Gatorade's patented "three I system" - ingestion, injection and and immersion. Anyone claiming 'strawberry barbecue' sounds anything but delicious... is lying.<br />
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<iframe title="YouTube video player" width="480" height="293" src="http://www.youtube.com/embed/gU93hgPn0Jg" frameborder="0" allowfullscreen></iframe><br />
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<br />
While this clip does have a Royals-centric portion... the true gem is the Joe DiMaggio rant. Hilarious.<br />
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<div style="background-color:#000000;width:520px;"><div style="padding:4px;"><embed src="http://media.mtvnservices.com/mgid:cms:video:onionsportsnetwork.com:375000" width="512" height="288" type="application/x-shockwave-flash" allowFullScreen="true" allowScriptAccess="always" base="." flashVars=""></embed><p style="text-align:left;background-color:#FFFFFF;padding:4px;margin-top:4px;margin-bottom:0px;font-family:Arial, Helvetica, sans-serif;font-size:12px;"><b><a href="http://bit.ly/gEHY4o">Onion SportsDome</a></b></p></div></div>Andrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-17681608905570262852011-02-19T11:18:00.000-06:002011-02-19T11:18:00.662-06:00Quotes for the Week #90"We're celebrating our fifth anniversary this week and we couldn't have done it without all of you at home on your couches, sitting in silence, absorbing every word I say, navigating your lives around the information I feed you. I'd say 'thank you', but really, you're the ones who should be thanking me. Now, let's get on to our top story..." - Brooke Alvarez<br /><br />"It's a baby shower... for the bastard child you humped into a filthy whore." - Malory Archer<br /><br />"I am telling everyone here that there's no way I could be pregnant because I have had my period for the last sixty-one days." - Liz Lemon<br /><br />"So much of television is really not fit for children, or Christians, or the elderly, so what if there was a black bar on the lower half of your TV screen that kept you from seeing bad things, like nudity or soccer." - Kenneth Parcell<br /><br />"Homie, you always mean to say the nicest things." "Well, it's not easy with you talking all the time." - Marge and Homer Simpson<br /><br />"Holly and I are like Romeo and Juliet and this office is like the dragon that kept them apart." - Michael Scott<br /><br />"I never sleep on planes... I don't want to get incepted." - Jack Donaghey<br /><br />"Yes, my daughter is Canadian-American, but I'm going to treat her just like a human baby." - Jack DonagheyAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-53054075522111545802011-02-11T10:38:00.000-06:002011-02-11T10:38:00.448-06:00Quotes for the Week #89"I think the new guy is a badass...he wears Wranglers." - Bridg3t Bi3r$mith$mash<br /><br />"It doesn't matter how long you've lived in New York, it's still fun to look up and pretend all the buildings are giant, severed robot penises." - Liz Lemon<br /><br />"This is my last show before Sunday's Super Bowl and I have already started preparing my seven layer dip: beef, cheese, sour cream, chili, peppers, pancake batter and Lipitor." - Stephen ColbertAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0tag:blogger.com,1999:blog-3626465326696251561.post-53102639448057487302011-01-31T20:00:00.000-06:002011-01-31T19:55:28.936-06:00Quotes for the Week #88"The less I know about other people's affairs, the happier I am. I'm not interested in caring about people. I once worked with a guy for three years and never learned his name... best friend I ever had. We still never talk some times." - Ron Swanson<br /><br />"OK guys, that's is your fifteen second warning to wrap up your break... I'm looking at you Cleveland, you're supposed to be installing cable in a house, not cheese danishing your mouth." - Tim The Bear<br /><br />"Sorry, this arctic chill has given me a little tickle in my throat. I've got a homemade remedy, it's one part bourbon... and it really helps." - Stephen Colbert<br /><br />"I'm also kicking your ass at gloating." - Dr. Gregory HouseAndrewhttp://www.blogger.com/profile/14849664147939656058noreply@blogger.com0