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JT Kalnay 07-07-2010 10:38 AM

Re: The Shed 'O Pain

That is an incredible workout, especially in the heat.

You will be ready for Colorado.

Am thinking about clipping bolts at Logtown Quarry on Saturday....

Going to walk hills this afternoon.

Tim Babcock 07-07-2010 12:50 PM

Re: The Shed 'O Pain
[QUOTE=JT Kalnay;807509]Tim,

That is an incredible workout, especially in the heat.

You will be ready for Colorado.

Am thinking about clipping bolts at Logtown Quarry on Saturday....

Going to walk hills this afternoon.[/QUOTE]

Thanks. The workout was early with the a.c. on high. Still pretty warm, but not too bad.
I will probably either go to Hinckley or the gym on Saturday. Logtown is two hours from my house. A long way when I have a 25 hour drive coming up next week. You are due to visit "The Shed 'O Pain." Up for early Sunday?

JT Kalnay 07-07-2010 03:51 PM

Re: The Shed 'O Pain
[QUOTE=Tim Babcock;807579]Thanks. The workout was early with the a.c. on high. Still pretty warm, but not too bad.
I will probably either go to Hinckley or the gym on Saturday. Logtown is two hours from my house. A long way when I have a 25 hour drive coming up next week. You are due to visit "The Shed 'O Pain." Up for early Sunday?[/QUOTE]

Hinckley on Saturday would work. Not sure about Sunday yet. Am considering Logtown or Seneca. If I go to Seneca, will leave friday at noon, climb all day saturday, climb sunday until noon, then drive home. 25 hour drive. Ouch...

Jeffrey Fortuna 07-07-2010 07:17 PM

Re: The Shed 'O Pain
Wednesday 7-7-2010
19.61 mi in 1:10:43 (hr:min:sec), 32.2 mph max, 16.6 mph avg
[I]I know my average doesn't show it, but I pushed pretty hard tonight. I actually rear ended a car that stopped suddenly infront of me. Somehow, I managed to stay on 2 wheels.[/I]

Let me know if anyone wants to climb Saturday. I'd be up for Hinkley or KCs. I'd also like to do a "dock wod' sometime soon. I'm busy July 25th and 31st, but the rest of this month is open so far.

JT Kalnay 07-08-2010 07:21 AM

Re: The Shed 'O Pain
Wednesday Night
1.5 hour walk

Thursday Morning
swam 2000m in 55:29
alternated 150m of fs with 50m of bs
will experiment with other mixtures before Cedar Point

Hinckley saturday morning at 10 works for me.
Dock wod on Sunday would also work.

If you are interested in doing some weekend rides out by the farm that would be cool. There is substantially no traffic, a few little hills if you want them, and hundreds of miles of good pavement with no stop signs. Being able to ride 20 miles without having to stop once for a stop sign gives you a more accurate read on your average speed and is more realistic towards triathlon. It is much safer to ride way out in Lorain County and even into Ashland and Huron counties than it is to ride down in the Valley like you do.... yes it's inconvenient to have to drive an hour to get out there, but it's totally worth it.

Tim Babcock 07-08-2010 05:51 PM

Re: The Shed 'O Pain
5 push jerk with 40# dumbbells
7 Box Jumps 30"
AMRAP in 15 minutes
11 Rounds

Hinckley at 10 on Saturday works for me (if it's dry).
Another family function in the afternoon for me on Sunday.

Jeffrey Fortuna 07-08-2010 06:35 PM

Re: The Shed 'O Pain
Thursday 7-8-2010
Warm-up, 100m breast stroke, 100m free style (easy)
20x 50m sprint, on the 2 min mark, 49-56 sec/50m
Cool-down, 100m freestyle (easy), 100m breast stroke
7.4mi in 1:02:30, about 8:18 min/mi (a little slow)

[I]Hinkley at 10:00 is good for me. We can always move to Kendall if its wet, so I'll plan to meet you there either way.

I looked into the Montreal Demi-Esprit (half Ironman) today. It looks like a nicely organized event and its far enough out to give me some training time. The only thing I don't like, is that its 10 hours away. I'll have to get a Visa card so I can register on-line.[/I]

JT Kalnay 07-08-2010 08:19 PM

Re: The Shed 'O Pain
Thursday Evening

One hour of finger boarding and light weights and core work and simulating climbing moves. First time trying to lift a weight in six weeks and it went okay. Have identified that my shoulder problem is actually a bicep problem which is actually an elbow problem which is all related to too much mousing and texting and blackberrying. Have started to use those devices left handed and it is like a miracle cure.

While Montreal may be a 10 hour drive, it's only a 1 hour flight. Also, after training in the heat in Ohio all summer, you get to go north and have cooler weather. The swim is in the olympic rowing basin (big pool), the ride is on a formula one race track (best pavement in world), the run is around the rowing basin, and since it's in Montreal..... French WOMEN. 'nuff said!

Tim Babcock 07-09-2010 11:20 AM

Re: The Shed 'O Pain
Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.5 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.5 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Tim Babcock 07-09-2010 11:34 AM

Re: The Shed 'O Pain
Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.5 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.5 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Oops! I posted this twice.

JT Kalnay 07-09-2010 01:00 PM

Re: The Shed 'O Pain
Friday July 9th, 2010

Rest day..............

Sending hard tomorrow.

Jeffrey Fortuna 07-09-2010 05:33 PM

Re: The Shed 'O Pain
Friday 7-9-2010
Rest Day!
I had planned to do a long run, but my body had other ideas. I did manage to drop my bike off at the shop for a tune-up. It should be done by Wednesday. So, since I can't do a long bike this weekend, I guess I'll be able to do a long run instead. I'd like to do 13 or 14 miles. but we'll see how I feel after 10.

JT Kalnay 07-10-2010 04:31 PM

Re: The Shed 'O Pain
Saturday July 10, 2010

Climbing at Hinckley with Tim, Jeff, Rick, and Dave.
Worked very hard on Snoopy.
Thanks for the beta and encouragement guys.

Tim Babcock 07-10-2010 04:42 PM

Re: The Shed 'O Pain
Climbed at Hinckley with Rick, Jeff, JT, and Dave. 20 or so routes. Fun.


85 1
90 1
95 1
100 1
105 1
110 1
115 miss

Elbow RX

Tim Babcock 07-11-2010 07:52 AM

Re: The Shed 'O Pain
30 Double Unders
30 Wall Balls 20# to a 10' target
3 rope ascents
3 rounds

Jeffrey Fortuna 07-11-2010 01:19 PM

Re: The Shed 'O Pain
Saturday 7-10-2010
Climbed at Hinkley with Tim, JT, Rick and Dave. What an awsome day! Did Patagonia, Burnout, The Crack, Buzzard, When You Dance, Snoopy Right, Snoopy Left, Banana Right, Banana Middle.

Sunday 7-11-2010
14.73 mi in 2:05:04 (hr:min:sec), 8:30 min/mi pace.
[I]I felt pretty good, legs felt strong, but I'm really tired. I used a couple of Goos without any ill effects. Thanks Norm.

Have a great trip guys! I'll see you when you get back.[/I]


JT Kalnay 07-11-2010 04:24 PM

Re: The Shed 'O Pain
Sunday July 11, 2010

Visited the actual Shed 'o Pain for the first time in a while.
Did actual Xfit type workout today for the first time in a while.
Ten rounds of : 10x20lb kb swing, 30 second plank, 10 high step pull ups.
Then did shoulder Rx. Then, Lisa got me all psyched up to walk, so I went back to the farm and power walked one lap around the farm, even doing to sets of 400 shuffling/jogging steps. Thanks for the inspiration Lisa!

I took six weeks of Xfit to try to address some issues. Walking was the first issue. Have really focussed on just trying to get better at walking. The hip replacement is over a year old, and there is no excuse not to be walking better. So, have really focussed on that. The second issue was nutrition. Tried several different experiments, and have settled on what works for me. It's simple. Doing what I've been doing has put me in the nutritional place where I now reside. If I continue to do what I've been doing that place will not change. Little little little changes can make big differences. Thus, at every meal, at every snack, at every occassion when food enters my pie hole, I am asking myself this question "Is this what you normally do? What you habitually do? If so, then back it off 5% or 10% or make a nice little substitution". This is working, very very slowly, but working, b/c the body fat percentage continues to creep creep creep down and the weight is creeping creeping creeping down. It's an entirely different mindset that doesn't require major changes but is producing some results.

I also took some time off from XFit b/c I have to admit I had a bad experience at an Xfit gym. I have visited many Xfit gyms and have had uniformly positive experiences and have been a big advocate of the program. In April and May I visited one gym a few times and just didn't get the right vibe. I didn't hit it off with the people there and actually got bit by a dog waiting to get in to the early morning workout. It shouldn't have soured me on the entire experience, but it did. It was just time to take 4-6 weeks off of XFit and try something else. So I tried walking, and thinking about what fitness goals really mean to me. Here's the answer. I'm 49 next week, and there's things I suck at, and things I still want to do. My fitness will be directed at improving the things I suck at (walking, nutrition) and getting ready for the things I still want to to (climb hard on TR, short triathlons, hill and mountain walking). The body I have right now is not adapted to this things, but the body I envision and am working towards is adapted to these things. XFitting will be a big part of this, b/c it can help me walk, can help me climb, and can help me walk up and down hills.

Tim Babcock 07-12-2010 08:33 AM

Re: The Shed 'O Pain
2 Muscle Ups
8 Kettlebell Swings 2 pood
AMRAP in 20 minutes
12 rounds even. PR.

JT Kalnay 07-12-2010 02:51 PM

Re: The Shed 'O Pain
Monday July 12, 2010

11x100m all out on 3:00 (averaged 2:11)
finger work
shoulder rx
hip rx

Excellent job on Nate.
Just for sh*ts and g*ggles, I tried a muscle up, and couldn't do it, tried a HSPU, and couldn't do it, and tried a 2 pood kb swing, which I could do. Kind of put your 12 rounds of Nate in perspective for me....

Jeffrey Fortuna 07-12-2010 06:14 PM

Re: The Shed 'O Pain
Monday 7-12-2010
Warm-up: 100m breast stroke, 100m free style
20x 50m hard, 50, easy in 56:03 (not really going for time as much as exersion)
Cool-down: 100m breaststroke, 100m free style

[I]Nice WOD Tim! You're making the rest of us look bad.[/I]

Tim Babcock 07-13-2010 08:12 AM

Re: The Shed 'O Pain
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Boulder Problem
5 rounds

50 air squats
Boulder Problem
5 rounds

10 Back extension
10 GHD Situps
Boulder Problem
5 Rounds

30 Pushups
Boulder Problem
5 Rounds

Elbow RX

Leaving for Colorado tomorrow. I will be gone about 2.5 weeks. First stop, Vedauwoo. Time to get humbled on 5.7. I will update the log.

Jeff, awesome run on Sunday. 14.73 miles? Incomprehensible to me.

JT, keep striving toward your goals. I hope to see you on a regular basis at the "Shed 'O Pain" this fall. I hope we can all take a New River trip this fall.

JT Kalnay 07-13-2010 11:37 AM

Re: The Shed 'O Pain
Tuesday July 13, 2010

one hour walk with hills.

Tim, please be safe out west and I hope you have fun.

I just looked at the Senior entries for the XFit games this weekend.
For a guy who can't do a muscle up or a HSPU and shuffles around 400m, I have this crazy idea that if I put my mind and body to it, I could win the "over 50" category b/c my stats are better than many of the competitors on the single rep items. of course they do much better on the met con and running.

Let's see how deeply this dementia sets in, I will report back, or you will just be able to tell by looking at me and my workout posts.....

Jeffrey Fortuna 07-13-2010 05:50 PM

Re: The Shed 'O Pain
Tuesday 7-13-2010
7.4 mi in 58:24, 7.54 min/mi pace. Good workout!
[I]Tim, have a great trip! And remember, I can't do a muscle up.[/I]

JT, I trying to plan my triathlon schedule; let me know if you are going to do Vermillion. I would love to do the race with you, and my friend Kevin expressed an interest in doing it as well. So far I am planning to do:
Fairport Harbor sprint, July 25 (registered)
Cleveland olympic, August 8
Vermillion olympic, August 15
Montreal HIM, September 11
I would like to get at least one trip to The New after Montreal (if I survive).

JT Kalnay 07-14-2010 11:04 AM

Re: The Shed 'O Pain
Wednesday July 14th, 2010

Climbing at KC.

The only triathlon I am committed to right now is the 1/2IM relay at Cedar Point with my brothers. I am considering Vermillion, but won't know until after I return from the beach house and ride my bike a few times to see how my hip tolerates the biking.

Jeffrey Fortuna 07-14-2010 07:47 PM

Re: The Shed 'O Pain
10 mi in 1:27:06 (hr:min:sec), about 8:37 mi/min pace
A little slow; my legs were still tired from yesterday's run. It was an exercise in pushing myself to finish when my legs have nothing left.

JT Kalnay 07-15-2010 01:27 PM

Re: The Shed 'O Pain
Wednesday July 14, 2010
Walked 9 holes of golf.
Climbed routes at KC, where the A/C was broke/off, and thus it was HOT.

Thursday July 15, 2010
Swam 2000m in 49:49, alternating FC and BS to save my shoulder.
Pretty decent time for me, felt sustainable, maybe for the whole IM distance, hmmmm...

Those are two awesome runs on back to back days.
I am hoping today's entry reads something like "Rest Day", or,
if not "rest day", then swim/bike brick or bike/run brick.

You are making huge progress in each sport.
Swimming is swimming, b/c it comes first, but biking after swimming is something different b/c your arms and shoulders and back are tired. Running after swimming and biking is also something different b/c your legs and everything are tired.

You can get away without doing bricks for a sprint or olympic, but for your 1/2IM I strongly encourage you to start getting in some bricks.....

Good luck.

Jeffrey Fortuna 07-15-2010 06:55 PM

Re: The Shed 'O Pain
Thursday 7-15-2010
1 hour front crawl continuous, about 1:15 per lap, about 1.5 miles?
[I]I am really able to work on my form on these long swims. I've improved so much in the last year. I never thought a one hour swim would be easy.

JT, good advice about the bricks. I think I should start getting in one or two bricks per week. I'm thinking I should start with a 19 mile bike/4.4 mile run. That's about 1/3 HIM distance. Then I can work up to 1/2 HIM distance (28 mile bike/6.5 m ile run) and maybe to 2/3 HIM distance (38 mile bike/8.8 mile run). I don't think it would be wise to try to do more than that in the less-than-two-months left before the race.

I need to take a day very soon to determine my persperation rate so I can acurately determine the amount of water I need to take in during the race. I'm not looking forward to spending an hour on the treadmill, when it's so nice outside, but it's something I need to do. The "goo" seems to working well on my long runs. I haven't tried it yet on a long bike. They recommend "gooing" every 45 minutes. That's a lot of "goo."

Let me know if you want to climb at Hinkley this weekend. I'm planning to go to the Lock to Lock festival in Akron Saturday night to hear my brother's band, Satisfaction, play, but other than that, the weekend is open.[/I]

JT Kalnay 07-16-2010 10:44 AM

Re: The Shed 'O Pain
1 hour at 1:15 per 50 yards is 2400 yards.
One mile is 1760 yards.
So, you did 1 mile plus 640 yards.

The 1/2 IM distance is 2112 yards.
The IM distance is 4224 yards.

So your swim speed is much better than the cutoff speed for either event.
Nice job.

Am climbing at KC tonight and then working on the farm and riding my bike about ten miles in a hip test this weekend, so no climbing at Hinckley for me this weekend. Then off to the beach house, where there will be much cross fitting on the beach and open water swimming.

Jeffrey Fortuna 07-16-2010 04:25 PM

Re: The Shed 'O Pain
Friday 7-16-2010
1 mi in 1:22:12 (hr:min:sec), 8:07 min/mi pace.
[I]This run totally wiped me out. I came home and crashed on the floor.

I got my bike back tonight, so I'm thinking about doing a short brick tomorrow and a long ride Sunday. We'll see how I feel. I'd also like to do todays deadlift wod sometime this weekend, but that might be a little too much.

Training on the beach sounds awsome. Have a great time and try not to overdo it. I'll see you when you get back.:)[/I]

Jeffrey Fortuna 07-17-2010 04:31 PM

Re: The Shed 'O Pain
Saturday 7-17-2010
Brick (bike/run) 1/3 HIM distance:
Bike 19.1 mi in 1:10:42, 16.22 mph
Run 4.65 mi in 37:37, 8:04 min/mi pace

JT Kalnay 07-17-2010 07:03 PM

Re: The Shed 'O Pain
Saturday July 17, 2010

Awesome brick Jeff!
You rock.

I did a one mile walk around the farm and eight hours of farm work and two hours of carpentry. Probably had heat exhaustion, but avoided heat stroke.

Jeffrey Fortuna 07-18-2010 01:02 PM

Re: The Shed 'O Pain
Sunday 7-18-2010
50.29 mi in 3:13:56, 16 mph avg
[I]My legs are toast; burnt, black, crispy toast. I need a rest day.[/I]

JT Kalnay 07-18-2010 06:48 PM

Re: The Shed 'O Pain
Recreated the Master's CrossFit Games.

Would have finished second last, even with my second place finish in the DL.

Awesome ride Jeff.

You are nearly ready for the 1/2 IM, just need to stay consistent, do some bricks, and figure out the taper.

Yes tomorrow is a REST day for you and your burnt, crispy, toast appendages.

JT Kalnay 07-19-2010 06:29 AM

Re: The Shed 'O Pain
Monday July 19th, 2010

Got up and did some first thing in the morning crossfitting. A few minutes walking up hill to get the heart pumping, then some pullups, pushups, air squats (really deep), push presses, kb swings, and toes to bar. Not a lot of any one thing, just got the body moving in the morning with the basic movements.

Breakfast, 100 calories of blueberry yogurt, 160 calories of Vanilla Atkins Shake.

All this exercise, without some sort of controls on "calories in" is irrational.

Calories in must not exceed calories out....

A champion eats to win!

Tim Babcock 07-19-2010 12:10 PM

Re: The Shed 'O Pain
Currently in Moab, UT

Rick and I stopped at Vedauwoo on the way out. I led two 5.9s. Hard and adventurous, but well protected.

Yesterday I did a WOD at the hotel gym.
1 mile run
10 pushups
10 situps
15 air squats
10 rounds
1 mile run

Been doing lots of small hikes to see the sights at Arches National Park. Awesome!!! Tonight we are going to do some star gazing in the park.
Tomorrow I am doing a 12 mile mountain bike trail called Slickrock Trail. I am getting up at 5 am because it is so hot during midday.

Sounds like you guys have been busy and working hard. Keep up the good work!

Oh yea, I also did a finger workout on the door molding. Obsessive, I know.

The guy who won the Crossfit Games is the same guy that trained me in Columbus. Small world.

Jeffrey Fortuna 07-19-2010 07:27 PM

Re: The Shed 'O Pain
Monday 7-19-2010
Rest Day!

[I]Well, I'm officially registered for the Demi Esprit Montreal. No backing out now. I have a lot of work to do to be ready for my first half-ironman.

Jt, it doesn't do any good to count the calories in if you don't know the calories out. I'd rather see you determine your daily protein requirement based on your lean body mass and activity level and then set your percent of carbs and fats in relation to the protein (30%P, 40%C, 30%F). Have your body fat percentage measured and use that to calculate your lean body mass (LBM). For example, a 150 lb person with 10% body fat would have 15 lbs of fat and a LBM of 135 lbs. Multiply your LBM by .8grams per pound for an active person (1 hour per day, 5 days per week) equals 108 grams of protein per day. Using the above ratio of proteins, carbs and fats, determine the amount of carbs and fats required per day based on your calculated daily protein requirements and then divide it into three meals and two snacks per day. Try to maintain that ratio, or something close, for every meal, don't just eat all your protein at one meal and carbs at another. And remember, pizza is NOT good carbs. I'm not a dietitian, but this seems to have worked well for me. Good Luck![/I]

JT Kalnay 07-20-2010 07:30 AM

Re: The Shed 'O Pain
Tuesday July 20, 2010

Climbed for hours last night, working hard routes.
Got up this morning and did 15 minutes of basic crossfitting movements in the gym at the condo (pullups, pushups, air sqauts, push presses, thrusters, toes to bar) and a five minute uphill walk to start.

That is excellent that you are registered for the 1/2 IM.
There's nothing like making that payment to make it a reality.

So there's science involved in this nutrition thing?
Yes I suppose there is.
And I suppose it goes beyond weighing oneself every morning and then wondering why you are up or down.... My scale has the body fat measurement, it would be interesting to see how it correlates to a "professional" measurement (e.g., immersion tank).

Concerning the percentages of carbs and fat and protein and so on....
I know myself well enough to know that I will never apply myself that diligently to counting and measuring those things. What I can and will do, however, is have someone figure it out for me, and then give me the lists of foods and ratios. So, when I get back from the beach, I am going to hire a professional to help me figure this out. Will report on the developments.

In the meantime, am doing a long swim this afternoon.

Tim Babcock 07-20-2010 10:05 AM

Re: The Shed 'O Pain
Did slickrock trail today. Very challenging and fun. The farther I went the better I got on the mountain bike. A very satisfying experience.

Jeffrey Fortuna 07-20-2010 04:04 PM

Re: The Shed 'O Pain
Tuesday 7-20-2010
Warmup - 100m breast stroke, 100m free style
20x 50m sprints every 2 minutes
Cooldown - 100m free style, 100m breast stroke

1x 255
10x 205
1x 235
20x 185
1x 255
30x 165

Military Press
10x 45
10x 50
10x 55
[I]Yes, I know that is really light, but I haven't done any strength training in a while and I don't want to injure my shoulder before Montreal, or after for that matter. "If you train where you want to be instead of where you are, you'll never get there." I don't know who said it, but it seems to make sense.[/I]

JT Kalnay 07-20-2010 04:46 PM

Re: The Shed 'O Pain
Tuesday July 20, 2010 PM workout

Swam 2500m in 62:17, just under 2:30/100m, which was my IM pace in 2007.

Awesome job on Sliprock Trail. Getting on the bike can be FUN.

Nice swim Jeff. And nice WOD. Strength training is what every newbie triathlete forgets about. They do more and more and more and more and more mileage, getting slower and slower and slower and more and more beat up. Some yoga, some weights, some intervals, and a feeeewwwww long rides and you are ready for Montreal.

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