I have not posted in a while, and had an insane workout on Friday.  Problem is, I erased my workout on my phone (where i keep my log)!!  I text it to Tom who seemed impressed.  I felt good on Friday.  Took Saturday and Sunday off to coach Madison's soccer games (how did we lose Sunday?) and just rest.  I started to feel a little banged up and starting icing.  So I listened to my body and not my mind for once.  My A.D.D. got the better of me, especially with it raining on Sunday which screamed for a major run!!!  But I stayed in.....
Gotta get back to it.  We need to step it up a bit through Feb. Thinking I want to peak out in April/May. So time to get my diet back and step up.  I was very upset with my weight when I finally got on a scale.  About 25 pounds lighter than my big days!!  But that's where I am headed, so I need to enjoy being a skinny, fast, little squirrel! 

I'm motivated for this thing.  Just need to get poker going and a little help to make it all happen.  Death Race, here we come....

Where is the gazelle?  I taught her A.D.D. butt how to post on this blog!!

10 Hill Run Rose Bowl Run!!

I have not posted my workouts since las sunday so just like that beer commercial..here we go, (most recent to last monday)
Saturday:
10 Hill Rose Bowl Run: Today I went early am to get a run in at the rosebowl..I decided to do something different. I was going to do just one loop around the rosebowl for time which is 3 miles. However I got struck with the bright idea and decided to add in hill climbs since there are 8-10 roads that lead down into the Arroyo. It was an awesome workout. I set my mind on doing 10 hill climbs. You can do the rosebowl loop and add in a climb at every road out or do like I did and pick the 5 steepest hills and do those puppies twice!! So the 3 mile loop turned into a 8mile run with hill climbs. It was great helped out by the awesome weather we had today.

Friday: Rest Day

Thursday: Rode the bike for 40 minutes

Wed: Did a crossfit workout: 3x5 clean and press 3 reps heavy weight 5 sets. Went from 165 to 185...then did 10 bar dips in between each set. Ran a mile and a half. Later that night did do some of the boot camp exercises that we were hosting (mostly the stairs with the squats with the pushups and more dips)

Tuesday:Swam 1200 yds did the elliptical for 30 minutes. Did the bootcamp circuit.

Monday: Clean and Jerks heavy wt. 3 reps 5 sets. 50 dble unders in between each set. 10 minutes of wall balls, box jumps and pushups.

It was a pretty good week of training so far. Sunday's plan: swim, arms, abs and the bear complex!!

Today is good day to train.....

Feels good to get back at it.  I might even throw in some 2 a days next week....especially with the current busy schedule.  It was especially good to get our training on with Trinity Boot Camp!!!!  I think every week more and more people will show up.  The crew rocked it!!

So here was my day......
Back and Biceps
All Super Sets 4 sets, 10-15 reps

Iso Lat Pull Down, So DB curl
Single Arm Row, Hammer Curls, Wrist Curls
Seated Row, Arm Curl
Iso Cable Curl, Cable Curl, Rear Deltoid
5 Min Sauna
15 Min Sauna
     Sit Ups, Iso Calf Raise, Bench Press (arms spread wide), yes nos, knee tap, jumprope - 3xs

Then we did our boot camp.  Some quick running and stair work.  Toms Stair Squats were a killer.  Ill let Tom talk about the Boot Camp stuff...

Yesel, where are you?  and btw... I think I have the yesel problem...im addicted to the sauna like she is addicted to her workout!  I need to keep changing things...

tonight is rest, coaching girls soccer and class....
   Side note - I need to eat better and more.  The stress has me not eating as well and much as I should.

Back at it!

I really needed to get back to the gym.  I took some time off to prepare for the race and rest after.  I am hoping to get back to weights, I think I will be able to hit it hard after Feb (no more soccer).  But it was good to be back.  I also noticed that after running 2 laps my shin splints started to come back.  The single most important part of this training process is not getting injured.  So that means not over-training, which is hard for me and my partners in crime to do.  I am going to only run for a few weeks on the weekends with Tom and Yesel.  At the gym Ill rest my shins, swimming, cycling, etc in the meantime. 
I hope you two rest your injuries.  I know its hard, but sometimes your body needs to recover.  So try something new:)

Here was my workout....I think Tom will like this one....

Super Sets 4 sets of 12-18 reps
Chest and Triceps

Decline Bench - DB Kickbacks
     Ran 2 laps (hurt), 5 sets of stairs, 1 mile elliptical
Machine Flies - Tricep Press Down
     Bike 15 Minutes
DB Bench - Skull Crusher
     75 Mountain Climbers - 75 Jumping Jacks - 25 Burpies
Peck Fly (Cables) - Tri Push Down (Cables)
     1 Mile elliptical
Chest Press Machine - Arm Extension
5 Min. Sauna Stretch
15 Min Sauna Work.
     Sit Ups - Bench Push Ups - Calf Raise - Dips - Jump rope 3x

Death Race Hint...

What the heck can this mean????

Subject: Death Race: Your second hint

"We would suggest Church over training"

I took some time off to get ready for the race.  I also meant to go in this morning and do a workout, but my legs are soar!  So I will start up tomorrow, back with training.  I dont like missing so much time so I am ready to get back.  My problem will be that now I have soccer 2 days a week and boot camp one evening.  I will have to lift in the mornings for the next month.  I want to get back to the weights, and quick like!

The marathon was a great weekend.  We all did feel like we could do better, however, Tom overcame a tough injured day (i know what those are like), Yesel finished 2nd, and I finished 19th overall!  We were approached about joining a team which was cool.  I have to admit that was my first experience running with the elite pack and it felt great!  I was shocked at the end to see who I was running with (including Flea).  I am starting to believe that i belong with these guys, and that is a great feeling!

I need to get back to training.  I need to add 5 pounds, and I need to kill the damn death race!!  Here I come, watch out.....

Post Buffalo Depression

Darren and Yesel rocked the Buffalo run!! Even though we all felt like we could have done better...Yesel and Darren really did an awesome job. Yesel said she was going to come home with a medal and did...second place in her age group!!!!! Darren blistered past me at the 7 mile mark as he was on the 10 mile mark and I was thinking Squirrel is rocking the bitch!! Darren ended up with a great time of 1:55 and 4th place in by far the most competitive division there is!! Great job guys!!

I won't even mention my performance it was so bad. Lets just say that if hit the wall or "bonking" is part of bein an athlete that I am well I am way cause that happened to me about mile 7 and it was tough sledding after that for sure. But I trudged on even though my quads, hammies and calves were screaming at me for all the pain they were in...you just keep going no matter what. Quitting not an option and even passing a few people the last miserable mile for me at that point was a little triumph, finishing the darn race became my goal after the "Wall" and "Bonk"!!

That being said and thoughrouly disgusted and disappointed I decided to get some sort of work out in today....I rode the stationary bike 40 minutes and swam for 30. I feel better now and look forward to another week of getting better!!

Took some time off to try and rest these old knees for Saturdays Buffalo Run.  I have been very bad to my body this week :(  I also have been losing weight and dont like it.  I am going to start to lift more, which means during Feb (Madisons All Stars) I will have to hit some mornings to make it all work.  I need more protein in my diet, for sure.  I feel fast and lean, but very skinny. 

Good Luck this weekend Yesel and Tom!!  I know Ill need it, Im not feeling it just yet....

Del Taco is No Bueno

Well, Tom had a week last week that didnt sit well, this is my off week.  A lot going on, and I have been bad to my body.  Del Taco did not help!!  But I got through a workout.  I hope to make a quick appearnace in the gym tonight before religous studies meets.  Then its off to Catalina for the Buffalo Run 1/2 Marathon!!  Really looking forward to some time on the island.

Its funny that now we are at a point in our training where i feel like a half marathon almost gets in the way, because its not enough for me!  It requires I spend a day or two resting and "only" run 13 miles this weekend. 

Jan 19 -
Legs (calves) and shoulders
Same as always..... 4 sets, 10-15/each rep
Leg Press Shoulder Raise
  Run A Mile - Sprint last 2 laps
Freemont shoulder raise - seated calf
  Run A Mile - Sprint last 2 laps
Shoulder Press - Leg Extension
  Run A Mile - Sprint last 2 laps
Calf Raise BB - Row BB

Sauna Work - 40 Minutes
Stretch
Sit Ups - Push Ups - Leg Raise - Side Jumps - Jumping Jacks - Yes No's - 3x

Norman Vincent Peale: Enthusiasm releases the drive to carry you over obstacles and adds significance to all you do.

How can I keep up with that last post from Tom?  I love that every time I read a workout from Tom or Yesel it pushes me to want to do more!!
Yesterday I needed a little pain and discomfort so I did my lift at 5:30 AM.  Yikes.  It was a little rushed, but I got through it.
Biceps and Back 
4 Sets with 10-15/each
Preacher Curls - Good Morning
Iso Lateral Front Pull Down - Hammer Curls
Low Row - Cable Curls
Row - Bicep Curls on Machine

Then went to Wrestling Practice.  I wanted to workout but didnt get the chance.  It was nice to run a practice again with my friend Craig, to see some of my old kids, and to help Rebeca and her friends. 

Ill hit it hard tonight.  I really am not going to hold back because of this weekend.  But man, my lower back is soar!!!

Tuesday Workout

Ok here is my last intense workout before the buffalo run...
Sprint 200 yds
50 wall balls with 20 lb. ball
40 assisted pullups
30 dips
20 power snatches with 95lbs.
10 burpees
20 shoulder presses with 95lbs.
30 kettle bell swings with 53 lbs.
40 box jumps...20 inch box
50 dble unders with a jump rope

That took me 28 minutes

Then I went to Arcadia County Park and did the following
Round 1: Stair sprints at the top did 10 incline push ups...did that 10 times
Round 2: Stair sprints at the top did 10 v sits..did that 10 times

Then I felt like throwing up but did not....Morgan was watching me:)

Pain Is Gain!!

As Darren mentioned a post or two ago....I myself have not been feeling "it" Last week I felt crappy....crappy workouts....crappy diet ...crappy recovery etc. Its one of those weeks where I just could not get it going!! As athletes..we will not always feel good all the time..we just have to keep on going (a very famous saying from our last long outing together!!)

That said I did manage to get 3 lifts in, 2 runs and a swim. Most people's crappy weeks do not include any workouts so to get to the point where you work out no matter how you feel is a step in the right direction for sure!!

The other thing is as athletes we have chosen the way of "pain". Much more mental and emotional than physical but the physical pain of quality workouts is certainly there. Its painful to stay dedicated and disciplined to anything much less endurance training. Everyone goes through self doubt, not feeling 100%, life getting in the way, injury, schedule changes, sickness, and a host of other things that can throw us off our game. As endurance athletes we will always do what others wont..to have what others want...but there is a price to be paid.

The price is pain!! The pain of staying with your workouts, the pain of staying disciplined when its easy or convienent to flake, the pain of saying no to yourself, your family or friends for the greater good, the pain of missing out on stuff, the pain of pushing yourself mentally, physically and emotionally, the pain of being tired, cold, sick, drained, unhappy, not satisfied, hungry, bored or any other emotion that could cause us to quit.

That call it the "Death Race". I think about that title a lot and for obvious reasons it scares a lot of people. But when you really think about "Death Race" and pain...its a great thing. Death Race for Team Trinity means do the training and putting our selves to the test so we put to "Death" fear, doubt and lack through hard and vigorous workouts that will kill the seeds of all the negativity that surrounds us.

Pain is awesome....its a sign of growth and challenge. I say bring on the pain so we can put to Death all that stops us from achieving our potential.

We are who we train to become.....I say Bring the Pain!!

Ended up with a fun workout Friday.  I enjoy not having a plan each day I workout except target muscles when I lift.  Starting to feel more of a well rounded athlete.  I feel stronger, faster, and skinnier (lol).
Friday -
Target - Back and Legs (quads n hammy)
all set 4x's - 10-15/each
Linear hack press - BB Rows - BB underhand Raise
Seated Leg Curl - Shoulder Press
Reverse Leg Curl - Wood Chop, Butt Blaster
Split Stance Squat - Shoulder Press (cable)

Then A Good Circuit Workout
Box Jumps - Rotator Shoulder Plate - Med Ball Squat Jumps - Lat Shoulder Raise - Plyo Side Jumps
3x's

Then a Good Sauna Workout
5 Min Stretch
Sit ups, Scissor kicks, Jump Rope, Bicycle Kicks, Yes No's, Push ups,
3x's

I had a lot left.....  Really feeling it right now.  I like competing with myself and if I see someone doing something it pushes me to want to do more.  Thank God for this Blog, cause Tom and Yesel most def. push me!

Saturday was Grandpa Dale's funeral.  It put a lot into perspective.  I am trying to be grateful for what i have.  What an amazing life.... he was married for 74 years, and lived to 94.  Actually makes me want to do more of these races.  A death Race, an Iron Man, the list is going to grow...its a short ride weather its 60 years or 94.  Either way, I plan to make the most of it and leave something behind.....

Sunday, We went for a Rose Bowl Run in the hills.  The entire terrain has been eaten up by the recent Rain.  I actually wanted to go faster and further, but the trail really slowed us down and we stopped at another Burnt down bridge.  Hope they get that trail back up and running.  However, it was a TON of fun.  Lots of rivers to cross, barefoot and all.  Almost seeing yesel fall in the water trying to butt drag her way across a skinny ass tree was comedy!  We got some new shoes, and had a great time.  Probably did about 8-10 miles.  Really enjoy the weekend adventures. 

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.

January 14, 2011

Okay, so yesterday I tried to change it up a bit. Although; I did better at my workout my diet wasn't to good. But enough of that let me move on.

Yesterday I mainly focused on my abdominal section and legs.

1. Got in 5 miles at in first 3 miles at 8 mnts. The last two I speed up to 7.15-7.20 mnts a mile.

2. Stretched for 15 mnts. Did some foam rolling on legs and gluts.

3. Abdominal-I did a five step excessive to get all around the abdominal. Low intensity to begin with then applied a variety with high intensity.

4. Started with lower abs (lower rectus abdominis) with leg raises.

5. Upper abs (upper rectus abdominis) with crunches.

6. Side abs-(obliques) with cable side bends.

7. Inner abs-(transverse abdominis) with vacuums.

8. Lower back (spinal erectors) with extensions. Making sure to breath and keep good posture for better results. Did this all on a flat bench, with an exercise ball with no rest in between. After the 5 excercise 1mnt rest. Then start all ober again.

Check out Team Trinity on the Death Race Website!!

http://youmaydie.com/team-trinity

January 13, 2011

So, I am finally out of excuses to why I cannot blog since Darren took the time to set up a gmail account for me Tuesday evening and got me all ready to roll. I must now add my two cents. Although; since I am not in front of a computer as I'm doing this. I am blogging of from my phone. Let's see how well I do......as I am a the worst O.C.D. Routinist that refuses to change my routine; it's going to pretty much be the same through out the week. Monday - Friday. Saturday or Sunday long run with my budds, Tom and Darren.

1. Ran 5 miles in 42 minutes. Give or take 8 minute miles.

2. Stretched out 5 minute.

3. Sit ups; 45 minutes. Sets of 100 for lower abs and sides.

4. Push ups; start off with sets of 12 with hands in the center then the outer side then a regular set. I do that starting sets of 12x3 then 10x3, 8x3, 6x3, 4x3, 2x3. Rest in between 10secs.

5. Chest= triceps, triceps extensions.

6. Legs,.....I will take note of the machines I use. I don't know the proper names of the machines. So that will be to continue tomorrow!

Not Feeling it, but got through it....

I was really not feeling it.  I think I was feeling my "cheat meal" aka Del Taco more than anything.  But I did get through a pretty grueling workout....its getting tough to keep up with Tom and I am waiting to hear about Yesel's 3 hour daily routine....
Target Chest and Triceps
all sets of 4 with 10-15 reps each - 30 sec. rest.
DB Bench - DB Tri Extension on Back
DB Flies - Weighted Bench Dips
DB Pullover - DB Kickback
Chest Press - Tri Extension
Seated 2 Arm Tri Extension (Cable) - Pec Fly

So I wasn't feeling it, but I just got to going.....
I ran 10 sets of the stairs - 2 Min. Jump Rope - 1 Mile --------Did this 3x's or about 40 minutes.  Great workout!
Then I did my sauna stretch and sauna work - sit ups, squats, bench push ups, dips on bench - 3xs. Last set was really hard.  I had to leave the sauna a few times to catch my breath.

I really wanted to quit but then two things happened..... 1. I realized how competitive I am.  Every time I wanted to sit down I saw someone doing something and I had the desire to do more.  I really compete with myself, perhaps too much. 2. I looked around and realized the challenge of life is seeing how you will deal with adversity. I saw my friend with one leg, the guy I know with cancer, the guy going through the divorce, the guy who just found out he has diabetes, or even the buff high school kid hooked on roids....they have some sort of struggle and yet they all find time for themselves.  This race, this journey, is about me (and my friends) and our journey, our path, our time, to do something.  This is our shot to do something extraordinary.  I wont let a day pass without having an attitude of gratitude!

One more thing......why do all these old guys in the sauna have ring worm???People with ring worm should not go in the dang sauna!!

"Attitude is Everything"

new workout

Tried to speed through a workout, so I did something a little different....
Target - Shoulders and Calves / quads
All reps 4/each with 10-15 sets
Squats - Shoulder Press
Run a Mile
Seated Calf raise - seated machine shoulder raise
Run a Mile
Leg Extension (both and each leg) - lat raise
Run a Mile
Standing Calf raise - Side Shoulder raise - Shoulder Extension
Run a Mile (sprinted 1/2 of it)
5 Minute Sauna Stretch
20 Min Sauna Work - sit ups, yes - no's, scissor kicks, bicycle kicks, jump rope, jumping jacks - 3xs

Actually made myself a little sick on this one...that's a good thing! 
I really appreciate our support staff coming in and giving some encouragement! 
And a big thanks to Al who got me started and sponsored me!!

"The difference between the possible and the impossible lies in the persons determination."

Keep up the good work Team Trinity! You are all rock stars in my opinion. But as part of your support crew I hope Darren told you that, while I'll be a HUGE cheerleader for you all, I won't take pity on you during the race. Whiners aren't winners! So on race day when you feel like quitting I'll be the one in your face telling you to suck it up and finish what you started. Slow and steady finishes the race. And remember… what doesn’t kill you makes you stronger.

Welcome to the Death Race! Go Team Trinity!!!!!!!!!

Trinity Trail Training

Here is how the weekend really went:
Friday Workout
Ab circuit
single leg raises x 12 reps
swiss ball knee crunches x 12 reps
lateral straight leg lifts x 12 reps
planks with arm extension x 12 reps
bicycle with soccer twists
side planks 30 secs.

2 rounds of those puppies
then a 30 minute treadmill jog

Saturday
I did a ladder of the following:
wall ball squats with 20 pound med ball
dips
box jumps (20 inch to 24 inch)

That equals the WOD (work out of the day)

ran 400 to start then started the WOD going from 21 reps to 15 reps to 9 reps of the above then ran a 400 then went from 9 reps to 15 reps to 21 reps and finished with a 400

Sunday was the funday!!
Trail training late afternoon from Eaton Canyon to Hennigar Flats to Idle Hour Campground to Inspiration Point to Mt. Echo to Lake St. The trail book says it was 13 miles but it felt like 20!! The climb in elevation was about 4100 ft.

After Hiking for the first hour or so we arrive at Hennegar and decide to do a log WOD: Log Squats followed by a "sprint" with a heavier log on our backs. Just for good measure and to show off Darren did some log lunges and we threw in a couple of log tosses for good measure. Darren was feeling it at this point and said we should do 20 miles!!

We then set off for idle hour camp ground which took another hour and a half and kind of marked the half way point of our hike/trial run. just up from Idle Hour camp ground is an awesome river cave that of course Darren's ass was eager to jump into and explore. After a half hour or so we took off again in the ever evaporating daylight and a trail that would disappear and reappear over several stream crossings.

It took us longer than expected to climb out of the valley and we were hit by darkness, fog and self doubt!! Should we turn back?? Are we going the right way?? Are you sure its a trail?? When do we get to something we recognize?? Darren was no longer feeling like doing 20 miles at this point, and we just had to remind ouselves to keep going!!

Being inexpereinced/novice hikers and trail runners we at least were smart enough to bring enough food water and most of all a HeadLamp I just bought at REI that saved our butt!! We decided that good or bad, right or wrong we would stay together and forge ahead. Mostly cause fat ass could not fathom the thought of turning around and trying to back track.

Eventually we made to inspiration point in the dark and fog decended to Mt. Echo and walked out onto Lake St. after nearly 7 hours and a lot of learning on our parts.......It was awesome and breath taking and challenging and I am glad we did it!!

Team Trinity is Awesome!!!!

This Past Weekend Training.....
Friday
Back and Biceps
          all sets with about 30 sec. rest in between 4xs 10-15/each set
Rows for lats - Bicep Curls - Incline weighted Sit Ups
Camber Curl - Pull Down
DB Hammer Curls - DB Rows
Good Morning - DB  Curls
12 Min Step Master - increasing the speed each minute about 68 floors
Swim - 2(25), 2(50), 2 (75), 2(100)
Sauna Stretch
Sauna work - sit ups, light jog, jumping jacks, diamond push ups, dips 3x Each

Saturday was a much better day of training
Breakfast with Madison
Paint Flower Pots with Madison
Beach Cruiser Ride with Madison
Yogi Bear the Movie

As for Sunday....I think I will let Tom speak to the adventure.  All I can say is the Death Race better be ready for us, not the other way around.  That race doesn't know how hard core we are.  I have learned that each experience is bringing me closer to really believing that we/I belong in this group of athletes.  Its amazing to feel like a top athlete again.  On top of that, dealing with adversity is really teaching me a lot about life.  There have been some recent events that have been difficult to deal with, and doing this type of training is really teaching me a lot about myself, my friends, and how to become a better person.  I am learning how to work better as a team, accept team decisions, battle life, and try not to do it alone.  I am also learning to curb my "enthusiasm" at times, and just how to be a better friend.  My faith has also been straightened.  I do believe that God was out there looking after us, and puts us in situations to get stronger and grow.  Attitude of Gratitude......

The Hardest Race of Em All

Ok, well take a look at the hardest races out there.......  And btw......  I am back..... better get ready McFadden and Arvizu....the challenge is on! I am feeling appreciative of things I have and have a new attitude to get ready for this thing.  So lets go funky monkeys...... 


The 100 Toughest    Races in the World

• 1. Tour de France
• 2. Peak Death Race
• 3. Tour D'Afrique
• 4. RAAM
• 5. Manhattan Marathon Island Swim
• 6. Leadville Trail 100 (Bike)
• 7. IronMan Hawaii World Championship
• 8. Bigice Race 2011
• 9. Rock and Ice Ultra
• 10. Ironman Lake Placid
• 11. Tour Divide
• 12. Yukon River Quest
• 13. Jungle Marathon
• 14. Great Divide Race
• 15. Adirondack 540
• 16. Valley Crest Half Marathon
• 17. The Great amazon River Raft Race
• 18. Barkley Marathons
• 19. Arrowhead (ski)
• 20. Tour of California
• 21. Hurt 100
• 22. Furnace creek 508
• 23. Mount Rushmore Trail 100
• 24. Trans Rockies
• 25. 24 Hours of Lappe
• 26. Wasatch Front 100
• 27. Planet Adventure
• 28. Marathon De Sable
• 29. Badwater 135
• 30. BC Bike Race
• 31. St. Croix Coral Reef Swim Race
• 32. Hard Rock 100
• 33. Primal Quest
• 34. Gobi March
• 35. Cape Epic
• 36. Arrowhead (Footrace)
• 37. Kettle Moraine 100
• 38. Canadian Death Race
• 39. McNaughton Park 150 Mile Trail Run
• 40. La Ruta Maya Belize River Challenge
• 41. Leadville Trail 100 (Run)
• 42. Avalon 50 Miles
• 43. Yukon 1000
• 44. Atlantic Rowing Race
• 45. IronMan Lanzarotes (Spain)
• 46. Yukon Quest International Sled Dog Race
• 47. Lifecycle Challenge
• 48. Iditarod Trail Invitational
• 49. Vapor Trail 125
• 50. Race Across South Africa (RASA)
• 51. UltraLadies Training Runs
• 52. Texas Water Safari
• 53. Race Across the West
• 54. Odyssey Endorphin Fix
• 55. AuSable River Canoe Marathon
• 56. Trans UK
• 57. Equinox Ski Challenge
• 58. Vasaloppet
• 59. Bighorn 100
• 60. Grand Tetons 100
• 61. Pittsfield Snowshoe Marathon
• 62. IronMan Canada
• 63. Atacama Crossing
• 64. Tor des Geants
• 65. Peak Races 200 Mile Funeral Run
• 66. MegaDose 4-Day Adventure
• 67. Gold Rush Adventure Challenge
• 68. Iditarod
• 69. Peak Ultra Challenge
• 70. Horsetooth Open Water 10K
• 71. The Big Swim
• 72. Grand Defi des Glaces
• 73. Oosik Classic Ski Race
• 74. La Traversee du Lac Saint-Jean
• 75. Alcatraz Challenge
• 76. North Routt Coureur des Bois
• 77. Avon Descent
• 78. Untamed VA
• 79. Raid the North Extreme
• 80. Polar Challenge
• 81. Massanutten Mounta Trails 100
• 82. Plain 100
• 83. MT Hood Cycling Classic
• 84. La Ruta de Los Conquistadores
• 85. Crocodile Trophy
• 86. Cascade Cream Puff
• 87. Soggy Bottom 100
• 88. The BEAR (Beach Extreme Adventure Race)
• 89. Herc Open Hiking Race
• 90. Overmountain Extreme
• 91. North Face Tour du Mont Blanc
• 92. Bulldog 50K Ultra Run & 25K Trail Run
• 93. WildFlower Long Course Triathlon
• 94. Western States 100
• 95. Devizes to Westminster
• 96. McKenzie River 50
• 97. Arctic Circle Race
• 98. Bear 100
• 99. Coastal Crawl 10K Swim
• 100. Zane Grey 50

Darren is the Cheater!!

Well today was kind of a recovery day for me. After 3 pretty intense workout days I needed some recovery time. I was more sore than a 30 year old virgen on wedding night!! I am feeling fine now though:) I did manage to get in a little soccer scrimmage with my 9 year old's soccer team and also had to do a little sprinting to chase Darren off our field. That stalker had his temple city team practicing on some arcadia fields.....then the little squirrel runs over to my practice and is like "whats up" That guy follows me everywhere:)

A long run is in order this weekend and I am flexible for either sat. or sunday for a 12-14 mile trail run. However, yesel has a wrestling tourny on sat which I believe darren will be at so sunday may be better. I am good either day though.

To answer Spencer's question a KUB is the following:
K for Kettle Bell Swing
U for double Unders with a jump rope (swing the rope twice before your feet hit the ground
once)
B for Burpees (a push followed by a jumping jack)

I did kubs in between the sprints for yesterday's work out......a good way to make yourself really tired in a short amount of time!!

cheated!

OK, so I went to meet on of my three dead friends yesterday for a run, and after we did about 2 miles, and the dark settled in, Mrs. Yesel decides to call it quits.  Then I find out she already had her 3 hour workout!  I hate losing a day!!  So Tom and your Spencer Hammys, and Yesel and your 3 hour workouts...better be ready.  I plan to do a big training session soon!
Tonight is Soccer and Religious Studies, and tomorrow I only have limited time as I have a AYSO meeting at 7pm.  So tomorrow Ill have to blast something fast and prepare for a big Sunday. 
I am really looking forward to Saturdays Trail Run of 12-14 miles.  Who is with me?  Spencer you wanna come out and play???

Correction

Ok I stand corrected my dead lifts the other day were with 215 not 315 and my hammies were still not happy just in case Spencer wants to know:)
Yesterday I did the following work out
run 200 yds
then a "KUB":
15 kettle bell swings with 55lbs
20 dble unders on the jump rope
7 burpees
ran 200
kub
ran 400
kub
ran 400
kub
ran 200
kub
ran 200

I am more sore than a 30 year old virgen on wedding nite....but that is what I am supposed to feel like...no sore no gain:)

hard to feel it, but hanging in there.

Finding it hard to hang in there when your mind is in other places.  In time, I know this race and training will be my get away that i need at this point!
I am jealous of Toms Cross-Fit workouts!  I have to improvise and get creative.
Last nights workout was a bit of a break.  I wanted to do more, but my mind was not where it should have been.  So here it was.....
Target Chest and Triceps

Worked these in sets of 2 -
Iso Lateral Incline Press - Seated Dip - 4 reps (10-15/each)
Seated Flies - arm extension - 4 reps (10-15/each)
Chest Press/Cables - 2 arm triceps extension 4 reps (10-15/each)
Pec Fly/Cables - Seated Overhead Tri extension 4 reps (10-15/each)
Dumbell Incline Bench - Overhead Tri on Back Dumbell 4 reps (10-15/each)

5 minute sauna stretch
10 minute sauna workout - sit ups, triangle push ups, dips, jump rope (2xs) - It was hot in the sauna today!!

January 4th

Well I have worked out the last couple of days trying to keep up with Squirrel!! He definetly sets an awesome pace

Mondays work out
Dead lift 10 reps with 315
then 5 assisted pull ups
10 push ups
15 body squats

then did dead lifts with 9 reps and
then 5 assisted pullups
10 push ups and 15 body squats

I continued to work my way down on the dead lifts with reps of 8-7-6-5-4-3-2-1
in between each dead lift set in did the pullups, pushups and body squats

That made me sore!! I then went to Arcadia County Park and yelled at Darren for skipping some stairs on his run work out:)

Tuesdays work out:
3 sets of 3 of the following:
Back squat 265, 285, 295
hang power clean 115, 125, 135
clean pull 185, 205, 215

Then I did the following
5x5 push press with 185
5 box jumps
sprint 200 yds
10 push press with 185
5 box jumps
sprint 200
15 jerks with 185
5 box jumps
sprint 200
5 shoulder press
5 box jumps
sprint 200

Despite a really rough day and night I decided to get a small workout in.  Basically a day off, but I did manage to drag my butt to Arcadia Park. Soccer was cancelled so I thought I would just get a workout in.
7 Min warm-up on the stairs
30 Min - Ran around the field in a square.  Each corner was Jumping Jacks, Burpies, Push Ups, and Dips - 10/each corner. 
Then I went back and ran the stairs for about 10 minutes with 10 vertical jumps at each corner. 

I had more left, but Tom came by and we had a chat.  Good to have friends who find a way to find you when you need to be found........

Motivation

Isaiah 40:29-31“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

Darren Is On it Big time!!

Nice Job for our main man Darren aka Squirrel aka Enthusiasm!! No once can ever doubt Darren's enthusiasm for what that little Squirrel sinks his teeth into that is for sure.

My work out today:
1. DB Bicep Hammer curls burnin 30's style (10 from elbow fully extended elbow flexsion at 90 degress, 10 from elbow at 90 to full contration of elbow, 10 full hammer curls) 3 sets of 10, 20 lbs, 25lbs, 30 lbs.
2. Lateral body wieght side raises off a back extension rack 3x10
3. Superset of Assited pull ups and shoulder dips 3x10
4. Overhead db tricep extension 3x10 45lbs, 50lbs, 55lbs
5. 20 minute run on treadmill, 20 minute elliptical

Nothing left 1-2-2011

We heard back from the casting directors for Expedition Impossible, so onto another round! It would be amazing if this works out and we end up on the show. I sent 30 emails off to the casting director who is pitching our team.  I hope I don't overwhelm the guy!  At this point I'm not really getting too excited as I can only control what I know I am doing and at this point I know Yesel and I are about to die in 6 months! I hope Tom can make it as well.
It is my hope that through this race we, Team Trinity, can show people that anything is possible.  If you believe you can achieve.  I hope we can show our friends, family, community, and church that you can if you BELIEVE.   I have decided to dedicate this race to my daughter so someday I can share with her this message. I feel lucky to have training partners I can believe in friends who are there to support.  There is a lot to do but in the meantime......TRAINING.......
I am jealous Tom is back on the bike.  I am soon to follow!  Today's Death Race preparation included....
Target Muscle - Ass, hammy, shoulders - secondary - whatever is left!
Seated Hack Press - Shoulder Raise - Wrist Curls - 4 reps (x10-15/each)
Wood Chop - Butt Blaster -  Leg Curl - 4 reps (x10-15/each)
Reverse Leg Curl - Pull Down - 4 reps (x10-15/each)
Glut - Rear Delt - Horizontal Leg Press - 4 reps (x10-15/each)

3 Miles

7 Min Sauna Stretch, 17 Min Sauna work -
                                 sit ups
                                 calf raise
                                 pushups
                                 lunges
                                side lunges x 3

I am totally done!  I will train until there is nothing left.....

12-30-2010

I have fallen in love with Trail Running, especially with good friends.  Tom, Yesel, myself, and Even Robb all did the Lowe Trail 11 mile run.  Amazing altitude and 20 degree weather made this amazing! Yesels blistered ass needs to do less running so we can haul ass down the hill and not have bloody feet!  It was an amazing run, and a great trail to the top of the mountain.  Nice to have Romie and Toms Uncle walk some of the trail.  These are the training sessions I look forward to!!

I had lunch with Spencer and Tony and they had some great advice and support.  Tony will help us organize a poker night, and Spencer has agreed to be our "sag waggon".  I am so thankful to have such good friends.  Having Spencer make the trip with us in June makes me feel that much more motivated and confident.  He will be our support and help train.  He had a good suggestion of offering to do anyone's demo/construction work for a donation to our cause.  Hopefully someone has a wall we can knock down, bricks to throw, or some trees to cut out! That's an awesome idea for training for this crazy ass thing......

12-29-2010

Well this thing is going to take everything, so I have to get back to the bike and pool for starters... so here was my workout, first time back in the pool in a few years!
Low Row and Leg Press 4 sets (10-15x) - 30 Sec. Rest
2 min. Rest
Seated Calf Raise, Plate Rotator, Lateral Raise (10-15x) - 30 Sec. Rest
2 min. Rest
Plate Rows, Leg Extension, Cable Shoulder Press (10-15x) - 30 Sec. Rest
2 min. Rest
25 Plate Row, Standing Calf, Split Stance Squat (10-15x) - 30 Sec. Rest
2 min. Rest
Target Muscles - Calves, delts, quads, Secondary - Hamstrings, Trap
Swim - 25 x2, 50 x2, 75 x2, 100 x2
7 Min Sauna Stretch
14 Min Sauna Cardio - Situps, Calve Raise, Yes No, Push Ups, leg Raise, Squats (3x)
2.5 Hours total

Man, the pool misses me!  I feel very explosive and ready to die on 6-25-2011