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Jim Colby 02-13-2011 06:52 PM

Re: Down in Jim's Garage
Thanks guys!

[B][U]February 3-7[/U][/B]
Hard skiing with the boys in Park City, Alta and Snowbird. 3 powder days. Some good hiking. My training really paid off this year, as my legs were hardly sore at all. Well, they were a little sore by the last day, but not bad.

[U][B]February 8-12[/B][/U]
Crazy busy at the office, so no WODs at all.

[B][U]February 13[/U][/B]
2.6 mile hill run. Untimed (need a new watch). Felt lousy.

Signed up for the following events this year, so my training goals will be geared towards these:
- April 16-23 - ski trip to France
- May 15 - Half Marathon in Morristown
- July 3 - Sydenham Ontario sprint distance triathlon
- July 24 - NJ State Triathlon - Olympic distance
- Sept. 11 - Muskoka, Ontario Ironman 70.3 triathlon
- Oct. 16 - Toronto Waterfront Marathon
- Nov. 12 - NJ Tri-State tough mudder

Fun stuff. A soon-to-be empty-nester occupying his free time.

Scott Jenkins 02-14-2011 05:12 AM

Re: Down in Jim's Garage
Sounds like you got a very busy year ahead with the events, I am sure it will keep you busy. Definately would gear training towards the endurance side of CF if you want to get good results in the events.

Jim Colby 02-16-2011 08:29 PM

Re: Down in Jim's Garage
The core of the training will be for the half Ironman in Sept and that training will get me ready for the other events. It'll be mainly swimming, running and biking starting with base-building and then gradually increasing distance and intensity before the taper. There will be increasing volumes each week with a recovery week at the end of each month. I'm going to stick with 5/3/1 to try to maintain strength: back squat, deadlift, shoulder press, bench press and muscle-up progressions. Maybe do each of those once per week before one of the endurance workouts. Pull-ups, push-ups and sit-ups and jump roping will be part of my daily warm up. I'll do the occasional crossfit WOD if it fits in with my other training and scale back something else on that day.

[B][U]February 15[/U][/B]
10 minutes of jump rope practice -felt good
Ran 1 mile at 7 mph and 2 miles at 7.5 mps with occasional speed bursts up to 9 mph. HR stayed on zone 1 most of the time (125-137) but got up to 150 on my last speed burst. Felt pretty good today, but my calf muscles were still a bit tight so I had to stretch them out good.

Jim Colby 02-17-2011 07:44 PM

Re: Down in Jim's Garage
[B][U]February 17[/U][/B]
10 minutes of jump rope practice
5 minutes of dynamic stretching
10 minutes of stretching

50-40-30-20 and 10 rep rounds of:
8:57 (PR by 4:52)

DUs too broken up, but still happy with the time, especially after not doing any crossfit or jump roping for a couple of weeks. Felt pretty gassed which surprised me. I think I'm jumping too high on the DUs and need to relax more.

Easy day today. The next three days will be harder.

Jim Colby 02-18-2011 10:21 PM

Re: Down in Jim's Garage
[B][U]February 18[/U][/B]
10 minutes of jump roping
5 minutes of dynamic stretching
10 minutes of stretching and mobility work
Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph)

[U]After Work[/U]
11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace)

Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up.

Jim Colby 02-20-2011 06:44 PM

Re: Down in Jim's Garage
[B][U]February 20[/U][/B]
Ran 2.75 miles to pool
Swam 1,100 yds straight through
Ran 2.75 miles home

Kept HR in 130s mostly (crept into low 140s on hills on the run home). Didn't time myself. Too crowded in the pool today and just focusing on HR today. Felt very good.

Jim Colby 02-21-2011 05:48 PM

Re: Down in Jim's Garage
[B][U]February 21[/U][/B]
Swim 12x100 yds (~1:40-43 pace), 30 sec RIs
HR mostly in 130s

Wanted to do Kelly tonight. Hope to hit it tomorrow. I'll start reincorporating some 5/3/1 and crossfit into the schedule again this week. Hard to get back on track after my ski trip with work being so busy. I also want to try cindy again this week, although I will probably suck at it since I have hardly done any pull-ups in the past 3 weeks. Push ups should be ok and squats should be very strong though, so we'll have to see. Felt great in the pool, in part because there is no fatigue from crossfit or lifting. ;)

Suzanne Campbell 02-21-2011 07:23 PM

Re: Down in Jim's Garage
Wow Jim, looks like you have a busy year ahead! Good work and good luck on Kelly. I will be doing that tomorrow as well.

Jim Colby 02-22-2011 08:59 PM

Re: Down in Jim's Garage
[B][U]February 22[/U][/B]
[U]At Lunch[/U]
10 mins jump ropinig
10 mins stretching and mobility work
2x1200 yds, 4x800 yds, 2 min RIs (treadmill at 1% slope)
Interval speeds were 7 mph, 7.5 mph, 8.0 mph, 8.5 mph, 8.5 mph, 9 mph
HR in 120s/130s during 1200s and mostly 130s/140s during 800s with a brief amount of time up to the mid-150s during the last 800
Stretched 5 mins

Felt pretty good, but my calf muscles are still kind of tight, so I took it easy and made sure I warmed up and stretched really well. I lost my "stick" for calf massages, so that's kind of irritating. I may need to buy a new one.

I had to work late tonight, so once again no lifting or crossfit. I will have to change that soon, as my training is becoming too unbalanced.

Jim Colby 02-24-2011 07:46 PM

Re: Down in Jim's Garage
[B][U]February 23[/U][/B]
Worked late, so no workout.

[B][U]February 24[/U][/B]
[U]At lunch[/U]
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

[U]After Work[/U]
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
[B]23:09 (PR by 2:26)[/B]

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.

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