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Jeffrey Fortuna 03-20-2010 07:44 AM

Re: The Shed 'O Pain
Friday 3-20-2010

Alergies kicked in today, so I decided to make it a reat day.

JT Kalnay 03-20-2010 08:32 AM

Re: The Shed 'O Pain
1 Attachment(s)
Allergies stink.
Yep, it's getting to be spring in Ohio isn't it?
Time to stock up on Claritin!

Saturday 3-20-2010
Walked two laps around the farm (~2 miles) as fast as possible.
Was very encouraged that I only started to limp in the last few hundred yards. Very encouraging. Then fed the cats. Ever heard the expression "herding cats", the photo captures the essence...

Climbing this afternoon at KC. Still a little cold and wet for Hinckley. Maybe next weekend?

Tim Babcock 03-21-2010 04:35 PM

Re: The Shed 'O Pain
I had a good weekend at the New. The weather was very nice. On Saturday Rick and I went to Endless. We warmed up on "Party in my Mind." I then sent one of the New's classic 12a's, Idol Point Arete. I have been wanting to get on it for years but was always a imtimidated by it. I gave a good onsight effort, but a key hold was not evident because of a bulge. I easily sent it second go. Next we got on Spectre. I got to the shuts with a couple of hangs. That climb is long, imtimidating, steep, and very physical. We cooled down on "Strike a Scowl." Rick said it was much more civilized.
Sunday we went to Bubba and warmed up on a 5.7, Next it was St. Pauli Girl, and then "My Sister Makes Cluster Bombs." I worked Logotherpy for about 45 minutes. It is still hard! Conditions were a little humid for those powerful crimps. I felt like I was oozing of the holds. I will be back when the temps are better.
I hope everyone had a good weekend.

Jeffrey Fortuna 03-21-2010 05:02 PM

Re: The Shed 'O Pain
Saturday 3-20-2010

70 min. run (treadmill) 6.7mph (about 9min./mi.), .5% incline, 79%-82% HRmax

70 min. swim continuous.

I felt good while I was doing it, but as soon as I finished, I felt like a truck ran over me. Why am I doing this?

Jeffrey Fortuna 03-21-2010 05:08 PM

Re: The Shed 'O Pain
Sunday 3-21-2010

2 hrs. of yoga. My legs are really hurting.

Thank God next week is a recovery week; I don't think I can do another long run right now.

I'm almost done with this 16 week training program, and I have to say that I'm not really impressed with the results. I mode more progress last year just by following my instincts. I think I'm going to start modifying my workouts now that I'm able to get outside. I was thinking of replacing bike rides during the week with interval runs and doing a ling bike on the weekend. Also, I think I need to do more interval swims. Jt, any suggestions for swim workouts are very welcome.

JT Kalnay 03-21-2010 05:20 PM

Re: The Shed 'O Pain
Sunday 3-21-2010

Somehow it just didn't feel like Sunday without dripping a quart of sweat onto the floor of the shed o' pain. Walking 2.5 hilly miles and then doing ten rounds of 10xtoes to bar, 10xwalking lunges was a suitable replacement, but somehow just not the same.

Nice NRG trip report, sounds like you are off to a good spring season. Sue gave me a hall pass for 4/2 to 4/4, so I think that'll be my first visit to WV this year. Am considering Ann Arbor next sunday, after doing an olympic lifting seminar at Xfit Cleveland on Saturday morning and early afternoon.

Nice triathlon trip report also. Those are some long bricks. 70 minute continuous swim is awesome. Any idea how far you made it in the 70 minutes?

Concerning intervals....
Depends on what event(s) you are targeting for this year.
Now that you have all this base mileage and yardage and hourage under your belt, it's time to tune it for an event. Are you considering a sprint tri? an olympic tri? a 1/2IM? an IM?

For a sprint tri, with an 800m swim, I'd try to get to 32x25 (one length) all out with 15 seconds rest in between and 16x50 (one lap) with 15 seconds rest in between. For longer events, I'd try to get to 20x100 at 70% effort with one minute rest in between.

We should try to hit the pool together so we can see how your technique is coming along....

JT Kalnay 03-22-2010 07:20 AM

Re: The Shed 'O Pain
Monday 3-22-2010

Monthly 1000 yard swim time trial
3-22 20:24
2-23 20:44
1-22 21:21

So, some real improvements happening.

This afternoon will be some heavy lifting.... or maybe a nap....

Jeffrey Fortuna 03-22-2010 05:36 PM

Re: The Shed 'O Pain
Monday 3-22-2010

25 min. run (treadmill) at 7.5mph (8min./mi.) .5% incline, 3.12 mi. I didn't look at my heart rate monitor.

I was finally able to register for the LifeTime Fitness indoor triathlon this weekend. It should be a fun diversion to my normal (boring) training.

JT, let me know when you can get together for a swim; I'd love to do some laps with you. I could use a kick in the butt to get me going. On the other hand, considering the fact that one year ago I couldn't swim 25 meters without stopping, I think I've made wonderful progress.

JT Kalnay 03-22-2010 06:04 PM

Re: The Shed 'O Pain
Monday 3-22-2010 p.m.

10x air squats
10x 45 pounds
5x 135 pounds
5x 185 pounds
4x 225 pounds
4x 255 pounds
3x 275 pounds
3x 300 pounds
2x 320
1x 340
1x 360
1x 380
failed at 400 (ouch)

Jeff, yes it is a truly remarkable achievement how far you have come with your swimming. I will never forget your first time in the water over at tim's mom's house. Even just from that time until later in the summer over there was a testament to how hard you have worked. So yes, definetly, let's find a time to hit the pool together. Do they have "guest passes" at LT? If so, that would be very convenient for me b/c it is very close to my work. If not, I can get you a guest pass for CSU, or we can find somewhere else (e.g., Splash Zone in Oberlin).

So, do you have an event picked out? Sprint at Maumee Bay? Olympic at Maummee Bay?

Tim Babcock 03-22-2010 06:17 PM

Re: The Shed 'O Pain
The workout was one clean and jerk (95 lb.) and a round Cindy, two clean and jerks and a round of Cindy, and so on for 10 rounds. The total numbers: 55 reps of 95-lb. clean and jerks (squat not required) plus 50 pull-ups, 100 push-ups and 150 squats.

This is the workout from a video posted yesterday except they used 155-lb clean and jerk. Speal did this workout using 155 lbs in just over 12 minutes at a weight of 140 lbs. Incredible.

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