6/29/13 – Tupelo Triathlon

Tupelo King of the Hill Triathlon  Swim 800m – Lake Bike 20 miles Run 5k 2:17:00 Awesome experience today! Up at 5:30 am to eat and prep. Only about 150 competitors at the race. Swim was long and I had some trouble at the start. Just didn’t feel comfortable after about 75m in. Lats got tight really quick and I didn’t trust my freestyle. Took forever with a combo of freestyle and sidestroke. Took my time from the swim to the bike. Bike was way easier than I anticipated. Could have pushed much harder. Took a little over an hour. Fun. Mostly shaded and pretty hilly. About a 90 second transition from bike to run. Took my time again and stretched out. Legs felt fine. A little goofy at first but fine. Very hilly run course. Burned quite a bit. 8 min/miles. Overall I had a great time. Learned a lot. I am blown away with how good my body felt. I just kept waiting for the cramps to set in. Not even close. I now know how much more I can push on the long enduring events. Everything was great. Thank you Karen for loaning me a bike. I would have died on my mountain bike. It was really cool to meet some new people from a different fitness community. Triathlete community is quite similar to the CrossFit community. Everyone is open and welcoming and very helpful. When swimming at the YMCA last week, I met a husband and wife who were in the pool training for a TRI. The husband, Jeff, was wearing an Ironman swimming cap....
6/27/13 – AM Swim + PM Bike/Run

6/27/13 – AM Swim + PM Bike/Run

AM Swim repeats: 25 m @ 90% effort from wall rest 30 sec 25 m head down no breathing free @ 90% rest 1 min x 15 Done. Around :20 for 25m free  :15-:20 on the free with no breaths, except that I took at least one breathe every time. I had 15 chances to make it down without taking a breathe and I could NOT do it. Why did this hurt so much more than swimming completely underwater? Shamed 100m warmup and cooldown as well at tri pace. Felt comfortable. PM bike 45 min @ Z1 + run 15 min @ Z1 Done. Around 10 miles on the bike. Plus 1.5 on the run or so. Went to my friend Karen’s store Bikes Plus today and she fit me for a road bike to use this weekend. She also set me up with some other gear that should help with the race. So grateful to have so much support. Thank you Karen! If you’re in the Memphis area check out her stores Bikes Plus. Great service and a HUGE selection....

6/27/13 – AM Row Intervals + MidDay Testing + PM Testing

AM Row 30 sec @ 85% aer walk rest 30 sec x 30 Done. Fasted, bcaa’s  Rowed 4 min for warmup then some dynamic stretching. Averaged 148m per set. 15-16 strokes or so. 1:42-1:43/500m mid day: A. 30 clean for time – 225# – 90% effort/speed 7:18 slow but in control. Breathing was high but not bad. hands are chewed up. Need to push a bit more. http://www.youtube.com/watch?v=DCraJTZKtyc&feature=youtu.be rest exactly 2 min B. for time: HS walk 100 m 50 KBS – 88# 25 CTB chin ups 16:43 HS walk – 9:15 KBS & CTB took wayyyy to long. Tough session. http://www.youtube.com/watch?v=EKWbGWrgxpI&feature=youtu.be PM 3 rds for time: 100 DU’s 25 push ups 10 stone to shoulder – 120# ish 7:30 Felt good on this. Broke DU’s once on 1st round. Pushups UB, 15/10, 10/2’s...
6/26/13 – NutriForce & Udi’s

6/26/13 – NutriForce & Udi’s

I’m proud to announce I have recently signed a contract with NutriForce Sports. I’m very excited to be a part of their team. They offer some great products that I know will be helpful with my training. I am a big fan of the options and varieties they have since I like to dose my own post work shake. Info about their products can be found here: http://www.nutriforcesports.com/ I also wanted thanks the folks at Udi’s and Glutino for providing me with some great food to help fuel my training for the next few months. Udi’s and Glutino are a part of Boulder Brands/ Smart Balance, Inc. They offer several options of gluten free foods from bagels to cookies. As a CrossFit athlete, I need to focus on high quality, highly caloric foods. Udi’s and Glutino do just that. Loaves of bread, hamburger/hot dog buns, bagels, muffins, cookies, pizza crust, you name it. Awesome, awesome stuff! Most Udi’s items can be found at Kroger, but Whole Foods carries both Udi’s and Glutino brands. Check out their websites below. http://shop.udisglutenfree.com/special-offers...

6/25/13 – AM Swim/Bike + PM Run

AM Open Water Swim practice – 30 min 50m, 100m warmup then 350m non stop. rest 1:30 500m non stop Felt ok today. First 350 was rough. If I don’t warmup properly I can’t relax. After doing the 350m, the 500m felt muuuuuch easier. T- less than 5 min Bike 45 min – 3 x 15 min – ad effort per 15 min to max speed/low tension last 15 min Out the door and on the bike in 3:00 Followed the same loop several times. Was able to keep the intensity consistent and slowly increase. Good session. PM Run 30 min @ 70% effort Covered about 3.5 miles. Ran on pavement but some tough hills. Felt good. Body feels better...