The experiment IN VEGAS!

Josh took me to Vegas to see Gaga, it was an amazing show as usual. Although on Friday I danced into the wee hours of the morning, i did not CFE. I do have a day off a week so it worked out. Saturday morning we decided to get our CFE on in the hotel gym. Tabata run intervals were a great detox from the previous day, despite those being short I sweat my A* off it was fantatic. Nothing like running 12% grade sprint over the Vegas strip!







We also did the days strength WOD right after the intervals which is typically a no no, but best to get them done? I'm having way too much fun here, back home today. Week 2 of the experiment begins tomorrow.

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Days 4 & 5

I'm about to lose my mind
You've been gone for so long
I'm running out of time
I need a doctor
Call me a doctor
I need a doctor, doctor
To bring me back to life



I think we all go through peaks and valleys with training. If I said that every single day I spring out of bed dying to s/b/r I'd be lying. I do however want to enjoy life, be healthy, be active. However I get there doesn't matter.

After I was beaten up in training for IMSG I knew I wanted to do another to fix my flaws but how? Why? When would i have the motivation to act on making change? I had so many questions, concerns and doubts. And just as we call a doctor when something is broken, I felt I needed a little extra help this go around. Enter Coach Brittany Rutter and Trimax Fitness. Actual CFE style coaching including nutrition, plans to focus on strengths and weakness and most important: mental preparation. Coach and I talked for a long time about why I needed her, my goals (to be discussed shortly) and how I can be as successful as possible. I'm already feeling so much more relaxed and in control about this race than I ever have. Obviously I have the right prescription (for now).

Trimax Fitness Coaching

Yesterdays WOD included deadlifts (still hate em but my form is really coming along). 50 pull ups and dips.

Bike intervals.

Today I am in the middle of another two a day, CFE recovery WOD (kb swings, pull ups, GHD sit-ups, back extension, bench press x 3)

Run TT in a few.


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Day 3 - UNBROKEN

For those of you who followed my last IM training you will instantly realize the word above had nothing to do with how I trained. I was constantly in a state of physical, emotional or Mental break down. It was grueling and I got to the starting line no where near where I had hoped to be. I promised myself if I ever did it again, I would not allow myself to be broken. Being an Ironman is not so much about doing the race, but about coming out Unbroken.

Today's WOD:
Front squat: 7-5-5
HPC: 5-5-3-3
shoulder press: 3-3-1-1
tabata double unders

Day 2 video post!

Keepin it fresh with some other forms of media. ;). Enjoy Josh's wardrobe!

The Ironman Experiment Day 1

10 K Tempo - Complete
Normally a 10K tempo run wouldn't be something to write about, but I want to document this training as I would any scientific experiment. ;)  In my previous IM training, and most Tri training and even run training I was hesitant to run hard.  I am insanely injury prone and with high mileage weeks I always felt like I was in conservation mode.  That WILL not work in this style of training.  When it says to run 85% for the first three miles and 95% for the last three you better do that.  If you aren't doing volume you are making up for it in intensity.

Our new neighborhood makes intensity easy to come by, its HILLY.  Tonights route took us up Las Sendas.  We took our trusty running partners.  Donut ended up swimming in a fountain at the end.  It was a good run, felt really strong. 

Considering this, would be a good contender for the Experiment (in lieu of a long road ride)

Happy training!

Week 1 - The experiment REALLY begins

We have been doing a mix of traditional triathlon training a la Joe Friel and CFE for a little while now.  Last years IM was a Friel plan.  We're ready to take the plunge into sole CFE training. 

Our weeks will look like this:
4 CFE strength workouts
6 total S/B/R workouts consisting of: tempo (longer endurance days), sprints, intervals, hills and time trials.  Each sport will be repeated twice in a week.




Here is what week 1 looks like, we are approx 14 weeks out.
Sunday - Tempo & CFE Recovery
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Monday - Interval & CFE WOD
8 Min AMRAP Double Kettle Bell Snatch“1 Pood” + Overhead Squat  5 Reps 10 Pulls Ups
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
OR
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Tuesday -  CFE WOD
Front Squat: 7-5-5 Power Clean: 5-5-3-3 Shoulder Press: 3-3-1-1-1 Rest 5-10 min. Tabata Double Unders 8x 20sec on, 10 sec off.

Wednesday - CFE WOD & TOSH
On the Min for 7 Min 3 Reps Dead Lift @ 80% of 1Rm Rest 3min For Time: 50 Pull Ups 50 Dips, Rings or Bars.
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Thursday - CFE Recovery WOD & TT
Glute Ham Developer Sit-ups 3 x 15, Glute Ham Developer hip extensions, Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups
Swim:400M
Bike: 8 miles
Run: 1.5 miles

Friday - CFE WOD & Tabata

Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running. 

5 – 7 wall walks
The “Bear”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Swim: Use pool or open water
Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Saturday - CFE WOD & Rest Day

5×5 Weighted Ring Dips, Rest 180sec between sets: Use Weight Vest or Dumbell between knees
Rest 1min
For Time:
100 Push ups
Rest 5min
Tabata: 8 Rounds of 20sec on, 10 sec off
GHD sit ups,
Rest 1 min
Hip Extention’s

Sunday - CFE WOD & Tempo Hill Climb

5×5 Weighted Step ups 24″ box, each leg (Rest 2min between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.
Rest 5 min:
5 Rounds For Time:
6 Hand Stand Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.
Bike: 30min Hill Climb, 4-8% ave Grade.

ROAD TRIP!

Everybody needs beauty as well as bread, places to play in and pray in, where nature may heal and give strength to body and soul.
John Muir

You know, the title of this blog is about exploration. And I have not posted about any of the "explorating" we have been doing. That is, until today. You see, it is a Christmas tradition of Josh and I's to make calendars for eachother that commemorate the previous years' adventures. As he flipped through his today I realized that I never did post about our AMAZING Cali Roadtrip. I think that is a perfect way to bid adieu to 2010 and welcome in 2011, a year that is sure to be just as fantastic as it's predecessor (see the optimism here!)

My sister, Tiffany had her baby Aleksander in late October. We were all waiting on pins and needles until we got the "good to go" call to come visit. About two weeks before Thanksgiving it was all systems go and we started looking into airfare. About this same time we realized airfare is not the best and all the good fun about getting groped was not my idea of a good time (RUBBISH you say? I know...) As Josh and I discussed the logistics of a flight driving down US60 we were passed by a Cruise America RV (this is how dreams are made people, pay attention) and yes. LIGHTBULB!

I immediately googled (handy iPhone) renting an RV. And...our roadtrip was born. A few extra vacation days added on to Thanksgiving, some National Park visitations planned (yes we do still have that friendly competition to see who can get the most Park Passport stamps going) and of course - main goal of "see baby" and VOILA a vacation was born.

We penned an itenerary:

- Joshua Tree

- Sequoia National Park

- Yosemite National Park

- Thanksgiving in the Bay Area with Baby

- Back Down through Monterrey, Big Sur

- Hearst Castle

- Santa Barbara

- Santa Maria

- Home

Sounded perfect! Josh had never been to most of the places on the list and it had been a long time for me so we were EXCITED. Not to mention - we were bringing the dogs. So yes, this would be an interesting vacation indeed!

About a day before we set off on our voyage we received word of big, REALLY big storms coming through California (some winter eh Cali) and after discussing it with my sis, consulting my handy dandy weather sites, National Park road sites, etc. It was determined we would probably die if we went our original plan. No worries, we are pretty fly by the seat of our pants (hey it's ADVENTURE) and we merely reversed our route. UP the coast first, down the mountains. More on that later.

Day 1: Santa Barbara, Hearst Castle, Seals, Big Sur and Hw1 1 to Emeryville

So off we went. We made it to Santa Barbara night one and camped on the BEACH there - a beach aptly called El Capitan. It was a BEAUTIFUL evening and we all slept cozy in the RV. Woke up that morning and ran along this great path they have on the cliffs....ahhh what a perfect start to vacay. Cooked in the RV and headed up the coast to San Simeon, Josh wanted to see Hearst Castle!

And SEE Hearst Castle We did:

I think Josh really enjoyed all of the naked statues the most because there sure are alot of photos of them...

This painting is famous, apparently, all I know is it was on a stamp.

So Hearst Castle was a hit! We ended up eating high atop a bluff and heading up Highway 1 right after our tour. I saw a sign while we were driving and remembered them mentioning something about an Elephant Seal estuary (that is probably not the right word at all). So we stopped, of course! It was awesome and we stayed a very long time. Apparently the seals were just starting to come on land for the breeding season and babies would be born around Feb. I would LOVE to go back and see the babies! :) The dogs were so confused by the seals. :p

Here's a short video of the seals, they were HUUUGE!

So we continued on. I drove Hwy 1 and wow, that was not the best idea in an RV but it was a BLAST! Super curvy and narrow. We stopped in Big Sur (beautiful) and also in Monterrey. Our goal was to be in Emeryville (baby town) by the evening and we made it about 9PM! GOAL!

Day 2/3: BABY!!!

We were up pretty early day two, anxious to meet the little guy. When it was time we had no problem finding parking (yes in the RV) near my sisters place and we headed over!

We spent the next day and a half learning all we could about the little guy! They even let Josh and I watch him for about an hour!!! He was so cute and small and loved to just look around. I cannot wait until I get to see him again. Another nice treat was Dan's parents. They arrived in the afternoon and we got to catch up. I absolutely adore them and it was fun to chat. Apparently "Aunt" in Polish is Ciocia, and it is pronounced similar to "ChaCha" so, somehow, in my infinite desire to learn how to pronounce things in Polish and be a part of their traditions...I became "Aunt ChaCha." Ay. We had a GREAT time and cannot wait for many more visits with my lil nephew!

We had to mosy on to stay on track with our itenerary if we were going to get to Yosemite. So we headed out Wednesday afternoon. :(

Day 4: Yosemite

We were off to make the campground so that we would have hookups near the park. With all of the weather they had gotten we NEEDED hookups with the RV or we (it) would freeze. We made good time and parked just outside the northwest entrance. Brr it was cold and there was a little bit of snow at the campground. Thank goodness my sister and her husband Dan loaned us their snow clothes or we would have FROZEN! We figured the little dusting would be beautiful in Yosemite. Ha, little dusting...

We woke up in the morning and had breakfast in the RV, took the dogs for a walk around the RV park and to the petting Zoo. Yeah...there were llamas. OKaaaay. We then loaded up for YOSEMITE!! It was about an hour from the park entrance, it got a snowier and snowier as we gained elevation (funny how that works) as we approached the entrance it wasn't too bad, but as we flashed our annual pass the ranger asked "you carrying chains?" "Nope" "Can't let you in, chains REQUIRED today." Ummm, chains are not allowed on rented RV's. We couldn't turn back though, we had come all this way! The ranger informed us that a man would arrive in about 20 minutes that would be selling chains if we wanted to wait, any 'town' was about an hours drive. Shoot, we were going to wait. Void all warranty, rental agreement, insurance, whatever this was YOSEMITE!!! Man arrives...chains - YOSEMITE here we come!!!

“If you obey all the rules, you miss all the fun.” – Katharine Hepburn

Little snow

Chains required

Lot more snow ;)

So worth it!

The day consisted of us walking the paths throughout the park with the dogs. We just parked somewhere and walked...all over. It was the most amazing thing I have ever seen. And dogs were allowed on these paths, but with all the snow we pretty much could let them go EVERYWHERE. It was like we had this place of awe inspiring, unimaginable beauty all to ourselves, it was surreal and I had to blink a few times to get my brain to register that it was REAL.

We ran in meadows, hiked to waterfalls, built snowmen, dug snow caves, crossed frozen lakes and rivers.... It was one of the best days of my entire life. And as the day drew to a close we put the pups in the RV and headed to the lodge for Thanksgiving dinner. A fog descended upon the valley...and we stopped to just take it all in.

Keep close to Nature's heart... and break clear away, once in awhile, and climb a mountain or spend a week in the woods. Wash your spirit clean.
John Muir

Day 5: Joshua Tree

We left Yosemite late that evening, after and AMAZING Thanksgiving meal. We ended up staying in nowheresville Central CA. We realized with our Yosemite jaunt Sequoia would be a trip for another time. With it being at an even HIGHER elevation it just would not be safe or wise at this point, and in a rented RV. We were also out of time, the RV had to be back by Saturday. So we decided we would be driving straight back with only time for a few hours trip through J-Tree to get a look-see. It was a long haul but we made it. It was afternoon and we stayed an played on the rocks long enough for my hands to get torn up, for me to realize how rusty I am at climbing (and how much I miss it) and for us to plan a return trip! I did not realize how much I would like it or how enchanting I would find those rocks. Easy trip for us Phoenicians, who's in? :)

Explore, Dream, Discover...

~Jen