I haven't posted all week because I haven't really been working out. I've been eating all right, but haven't been doing afternoon workouts, with the exception of Thursday. All the other days I've just been doing standard PT stuff with my platoon in the mornings.
Thursday I biked about 30 minutes, 9 miles. Then I also swam 2.5k in an hour. And that was the extent of my triathlon training this week.
I blame the purchase of the PS3 last weekend. Plus doing quasi-real work now at work for the first time pretty much since I started the triathlon training.
Congrats to Mike on finally getting out of TRADOC. It's been a long 30 months, eh?
Sunday, March 23, 2008
Tuesday, March 18, 2008
one more for the pile - Mike
i found this guy's flickr page when i was looking for pictures of the hawaii ironman. pretty impressive.
http://www.flickr.com/photos/54973866@N00/
http://www.flickr.com/photos/54973866@N00/
Summary of last two weeks - 18 March - Mike
well, i'll say this for the ftx, it was fun. i actually had a great time, which was a little predictable because i heard so many horror stories i had really low expectations. however, i was suprised by good training and the opportunity to shoot people while blowing stuff up, it was pretty cool. anyway, as you may know, i didn't eat anything but MRE's for a few days last week, so i spent most of monday and tuesday carb loading with pasta and gatorade. i think i slipped into a gatorade coma at one point. then last weekend i pretty much "celebrated" with the people from my class and the korean class that was with us. papa johns and root beer. needless to say i ran yesterday for the first time in nearly two weeks, and it was a fun experience. i ran with alpha group, and inspite of sucking wind the whole time, i was able to keep up. which is good cause i have had this nausiated feeling i haven't been able to shake for the last two weeks. along with it's friend the headache, i've been pretty cranky to say the least. i'm almost positive it's from not training or working out for the last two weeks. for some reason, our DS decided that we didn't need to do pt with the company while we were on weapons immersion. i guess it's a necessary evil with the ftx and trying to train up for that, but i'm really looking forward to getting back on some kind of a work out schedule. next week i'll be in georgia with jess and the baby, which is fantastic, cause jess has to work, and if we don't send the baby to day care for at least half the day we'll lose his spot in the day care. and the waiting list is pretty long. so i'll have nothing to do but work out in the morning. jess says that ft. gordon has a pretty good gym and pool, so i'll start swimming laps again, which is good. i haven't swam laps since i worked with the special olympics in monterey last year. coincidently, i went and got some new board shorts for surfing...and swimming laps.
the vegitarian cheese tortilini is the greatest MRE main dish ever, EVER!
and it feels good to finally have an MOS. only took 2 1/2 years.
the vegitarian cheese tortilini is the greatest MRE main dish ever, EVER!
and it feels good to finally have an MOS. only took 2 1/2 years.
Sunday, March 16, 2008
Week 4 summary
I missed a few days, but I'm not too worried about it. Totals:
Treadmill: 6.2 miles
Stationary bike: 20 miles
Swim: 3450 meters
Treadmill: 6.2 miles
Stationary bike: 20 miles
Swim: 3450 meters
Saturday, March 15, 2008
Mar 14 - Shane
Workout: Did the following workout at the pool -
250m warmup
3 minute rest
600m in 11:55
3 minute rest
600m in 12:30
I would've done more, but I cut my thumb earlier, and my bandage was less waterproof than advertised, and I quit after 2 reps because my bandage loosened up and I didn't want to bleed into the water.
Post-workout meal: Ramen and 3 hard boiled eggs, then lasagna and wine. It's hard to say where the post-workout meal started and ended, since I just kept eating all night after I came home.
I get the next 24 hours off so the beer I'm drinking doesn't count.
250m warmup
3 minute rest
600m in 11:55
3 minute rest
600m in 12:30
I would've done more, but I cut my thumb earlier, and my bandage was less waterproof than advertised, and I quit after 2 reps because my bandage loosened up and I didn't want to bleed into the water.
Post-workout meal: Ramen and 3 hard boiled eggs, then lasagna and wine. It's hard to say where the post-workout meal started and ended, since I just kept eating all night after I came home.
I get the next 24 hours off so the beer I'm drinking doesn't count.
Friday, March 14, 2008
Mar 13 - Shane
Morning workout: 3 sets of bench press and 2 sets of squats before we got called into work early, cutting off our workout.
Post-workout meal: 1 bosc pear, 3 hard boiled eggs.
Afternoon workout: 20 miles on the bike in 1 hour at around 180-200 watts, 730 calories burned. Then 10k on the treadmill in 1 hour, about 880 calories burned. Yes, that brings the total over 1600 calories burned in 2 hours. I was exhausted to the point of wanting to fall asleep on my drive home. Easily the hardest workout I've ever done in my life.
Post workout meal: A double sized bowl of oatmeal and peanut butter, 1 bosc pear, 3 oz chicken breast, 1 string cheese.
Edited to add: Oh yeah I had about 2 or 3 glasses of wine last night.
Post-workout meal: 1 bosc pear, 3 hard boiled eggs.
Afternoon workout: 20 miles on the bike in 1 hour at around 180-200 watts, 730 calories burned. Then 10k on the treadmill in 1 hour, about 880 calories burned. Yes, that brings the total over 1600 calories burned in 2 hours. I was exhausted to the point of wanting to fall asleep on my drive home. Easily the hardest workout I've ever done in my life.
Post workout meal: A double sized bowl of oatmeal and peanut butter, 1 bosc pear, 3 oz chicken breast, 1 string cheese.
Edited to add: Oh yeah I had about 2 or 3 glasses of wine last night.
Thursday, March 13, 2008
Andy Mar 12/Mar 13
March 12
Exercise- Yesterday we had a weak indoor physical training session. I planned on going to rugby practice at night, but was asked to go to the basketball game.
Diet:
Breakfast- Kashi Go-Lean cereal with a few pieces of banana and soy milk.
Lunch- The rest of my whole wheat pasta.
Dinner- Imitation crab meat steak and egg fried rice.
Indulgences- A small bag of shrimp flavored crackers.
March 13
Exercise- This morning we went to the pool and I swam laps for the first time in my life. Swam around a total of 500m and was dead. I realized today that as of now this is my worst even by far. I will start trying to swim at least every other day to get my body adjusted to that kind of torture. I also need to work on my form and breathing, wish me luck... After work I ran 3.6 miles and I'm about to go to my volleyball game.
Diet:
Breakfast- I was completely exhausted after my morning swim so I ate a big breakfast, I also read that if you eat a bigger breakfast you will eat less throughout the day... anyways I ate 2 small bowls of congee with dried pork, 2 eggs and pickled radishes.
Lunch- Ate some more of the fried rice that I made yesterday.
Dinner- Finished the fried rice I made yesterday.
Indulgences- A bag of shrimp flavored crackers with my lunch.
Exercise- Yesterday we had a weak indoor physical training session. I planned on going to rugby practice at night, but was asked to go to the basketball game.
Diet:
Breakfast- Kashi Go-Lean cereal with a few pieces of banana and soy milk.
Lunch- The rest of my whole wheat pasta.
Dinner- Imitation crab meat steak and egg fried rice.
Indulgences- A small bag of shrimp flavored crackers.
March 13
Exercise- This morning we went to the pool and I swam laps for the first time in my life. Swam around a total of 500m and was dead. I realized today that as of now this is my worst even by far. I will start trying to swim at least every other day to get my body adjusted to that kind of torture. I also need to work on my form and breathing, wish me luck... After work I ran 3.6 miles and I'm about to go to my volleyball game.
Diet:
Breakfast- I was completely exhausted after my morning swim so I ate a big breakfast, I also read that if you eat a bigger breakfast you will eat less throughout the day... anyways I ate 2 small bowls of congee with dried pork, 2 eggs and pickled radishes.
Lunch- Ate some more of the fried rice that I made yesterday.
Dinner- Finished the fried rice I made yesterday.
Indulgences- A bag of shrimp flavored crackers with my lunch.
Wednesday, March 12, 2008
Mar 12 - Shane
Exercise: Sprints and other speedwork for 90 minutes. Significant ankle pain was involved, but it's definitely getting stronger.
Post-workout meal: Peanut butter and oatmeal.
No afternoon workout today because I had some personal stuff to take care of, but I'll make up for it tomorrow.
Post-workout meal: Peanut butter and oatmeal.
No afternoon workout today because I had some personal stuff to take care of, but I'll make up for it tomorrow.
Tuesday, March 11, 2008
Mar 11 - Shane
Pretty standard day, back at work after a weekend of too much eating/drinking and too little training.
Morning workout: Olympic powerlifting, chest and back weights, and core exercises on stability ball.
Post-workout meal: Peanut butter sandwich, 3 hard boiled eggs
Afternoon workout: 2k at the pool, done in 250m intervals. Each interval was under 5 minutes, except for the 5th one that I did in 5:02. I hope to be able to do 1k in under 20 minutes by the end of the month.
Post-workout meal: Ramen and a can of sardines. Yes, awful, but I went grocery shopping afterwards so it shouldn't happen again.
From now on, I won't really post other food I eat - just know that I'm eating plenty of legumes, tree nuts, some fruit, a lot of dairy, about 3 eggs, probably around 2-4 servings of fish per day, 1-2 servings of other meat, and a lot of leafy or fibrous vegetables like spinach or celery. Basically it's a diet very high in unsaturated fat, medium in saturated fat, very high in fiber, and somewhat low in carbs. My only carbs will come from legumes, whatever traces show up in my dairy intake, and fresh fruit and vegetables - with the obvious exception of my high carb post-workout meals (to restore glycogen and encourage muscle growth with insulin). I'll be eating cottage cheese before bed most nights for the casein. I eat whatever is on the above "allowed" list until I'm full - feeling hungry is for suckers.
I will still completely avoid trans fats, white carbs (potatoes, white pasta/bread, anything with breading), refined sugars, juices, and most processed foods. It's hard without a stove or oven, though.
If I deviate from those I'll still post the junk food and alcohol I consume. If this diet doesn't work for me - either I am seeing detrimental effects on my performance or I have trouble sticking to it, I'll change it and post it here.
Morning workout: Olympic powerlifting, chest and back weights, and core exercises on stability ball.
Post-workout meal: Peanut butter sandwich, 3 hard boiled eggs
Afternoon workout: 2k at the pool, done in 250m intervals. Each interval was under 5 minutes, except for the 5th one that I did in 5:02. I hope to be able to do 1k in under 20 minutes by the end of the month.
Post-workout meal: Ramen and a can of sardines. Yes, awful, but I went grocery shopping afterwards so it shouldn't happen again.
From now on, I won't really post other food I eat - just know that I'm eating plenty of legumes, tree nuts, some fruit, a lot of dairy, about 3 eggs, probably around 2-4 servings of fish per day, 1-2 servings of other meat, and a lot of leafy or fibrous vegetables like spinach or celery. Basically it's a diet very high in unsaturated fat, medium in saturated fat, very high in fiber, and somewhat low in carbs. My only carbs will come from legumes, whatever traces show up in my dairy intake, and fresh fruit and vegetables - with the obvious exception of my high carb post-workout meals (to restore glycogen and encourage muscle growth with insulin). I'll be eating cottage cheese before bed most nights for the casein. I eat whatever is on the above "allowed" list until I'm full - feeling hungry is for suckers.
I will still completely avoid trans fats, white carbs (potatoes, white pasta/bread, anything with breading), refined sugars, juices, and most processed foods. It's hard without a stove or oven, though.
If I deviate from those I'll still post the junk food and alcohol I consume. If this diet doesn't work for me - either I am seeing detrimental effects on my performance or I have trouble sticking to it, I'll change it and post it here.
Andy Mar 11
Exercise- Started off the day with a 40 lbs. ruck march, approximately 3 miles. After work I contributed a minute and a half to our basketball game.
Diet:
Breakfast- Kashi Go-Lean cereal with soy milk and a few pieces of bananas.
Lunch- Made some chicken and tomato pasta sauce and ate it with whole wheat spaghetti.
Dinner- Ate some more of my spaghetti and sauce.
Diet:
Breakfast- Kashi Go-Lean cereal with soy milk and a few pieces of bananas.
Lunch- Made some chicken and tomato pasta sauce and ate it with whole wheat spaghetti.
Dinner- Ate some more of my spaghetti and sauce.
Andy Mar 10
Exercise- Played in a basketball game, took a break then went to an open rugby practice.
Diet:
Breakfast- Kashi Go-Lean cereal with soy milk.
Lunch- Beef and broccoli with basmati(thought it was brown rice when I bought it) rice
Dinner- Beef, bamboo, peppers and broccoli with basmati rice.(Made by my roommate)
Diet:
Breakfast- Kashi Go-Lean cereal with soy milk.
Lunch- Beef and broccoli with basmati(thought it was brown rice when I bought it) rice
Dinner- Beef, bamboo, peppers and broccoli with basmati rice.(Made by my roommate)
Monday, March 10, 2008
Andy Mar 9
As I expect whenever Shane visits, I ate very bad today. On top of eating bad I had no time to exercise because I had to entertain my guests. But I'll try hard to stop making these lame excuses and be more motivated.
Diet:
Breakfast/Lunch- "The heart attack plate" at Snow City Cafe.
Dinner- We went to Simon & Seafort's Saloon and Grill for dinner. I started out with the classic sampler which included roasted garlic prawns, teriyaki tenderloin, hot King crab and artichoke dip, which was accompanied by a white wine. For my main course I had some kind of macadamia nut crusted halibut stuffed with lobster, I think thats what it was can't remember the exact name of it, but it was delicious. For dessert I had their cheese cake drizzled in chocolate and with strawberries on the side.
Indulgences- Pretty much everything I ate today and a few beers here and there.
Diet:
Breakfast/Lunch- "The heart attack plate" at Snow City Cafe.
Dinner- We went to Simon & Seafort's Saloon and Grill for dinner. I started out with the classic sampler which included roasted garlic prawns, teriyaki tenderloin, hot King crab and artichoke dip, which was accompanied by a white wine. For my main course I had some kind of macadamia nut crusted halibut stuffed with lobster, I think thats what it was can't remember the exact name of it, but it was delicious. For dessert I had their cheese cake drizzled in chocolate and with strawberries on the side.
Indulgences- Pretty much everything I ate today and a few beers here and there.
Sunday, March 9, 2008
Andy Mar 8
Exercise- Indoor soccer game
Diet:
Breakfast- Kashi Go-Lean Cereal
Lunch- King burrito from the Taco King
Dinner- A delicious halibut sandwich from F Street Station
Indulgences- A lot of beer, and a shot of Jameson.
Diet:
Breakfast- Kashi Go-Lean Cereal
Lunch- King burrito from the Taco King
Dinner- A delicious halibut sandwich from F Street Station
Indulgences- A lot of beer, and a shot of Jameson.
Mar 8 and Week 3 summary - Shane
Exercise: 20 miles and 800 calories in 60 minutes on the bike. Average about 200 watts. Afterwards I did 2 miles on the treadmill in about 17 minutes.
Food didn't matter. It was my day off. But much beer and fried food was involved, and I vaguely remember ordering a decent pork porterhouse after midnight, and wishing I had ordered lamb instead. I'm told that one of my buddies didn't finish his lamb so I took a bite of an untouched portion. I'm so classy.
Week 3 totals:
Outside run: 4.5 miles
Treadmill: 4 miles
Total running: 8.5 miles
Stationary bike: 51.2 miles
Swimming: 1700 meters
Expect the swimming/running totals to move up slightly over the next few weeks.
Food didn't matter. It was my day off. But much beer and fried food was involved, and I vaguely remember ordering a decent pork porterhouse after midnight, and wishing I had ordered lamb instead. I'm told that one of my buddies didn't finish his lamb so I took a bite of an untouched portion. I'm so classy.
Week 3 totals:
Outside run: 4.5 miles
Treadmill: 4 miles
Total running: 8.5 miles
Stationary bike: 51.2 miles
Swimming: 1700 meters
Expect the swimming/running totals to move up slightly over the next few weeks.
Saturday, March 8, 2008
Mar 7 - Shane
Pretty late getting this up - I was on the road for 6 hours yesterday, which also explains the no exercise. Therefore no post-workout meal.
Food:
3 hard boiled eggs
2 cups spinach
4 olives
3 tablespoons feta cheese
1/2 avocado
2 cans sardines
1 lb curry chicken salad from store - includes a few dried cranberries
1/2 lb edamame salad, with eggplant, red and yellow bell peppers
2 pints of a red ale - seemed sugary and was over 6% alcohol.
10" pizza
Not a great day, but I'll probably work out today (my off day) to make up for it.
Food:
3 hard boiled eggs
2 cups spinach
4 olives
3 tablespoons feta cheese
1/2 avocado
2 cans sardines
1 lb curry chicken salad from store - includes a few dried cranberries
1/2 lb edamame salad, with eggplant, red and yellow bell peppers
2 pints of a red ale - seemed sugary and was over 6% alcohol.
10" pizza
Not a great day, but I'll probably work out today (my off day) to make up for it.
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