11 Miler

I have come to the conclusion that I can no longer do strength workouts a day or two before a long run. I have reach that point in my training. With my chest and shoulders being sore, it does not make for a good run.


Workout

11 mile run of hills.

This was my toughest run of the year. I knew it was going to be bad when I saw a coyote in the middle of the trail a few minutes into my run.

My upper body was very sore, which didn’t help. It was also hot and humid, I started my run at about 10am. My body has not adjusted to the heat yet. My allergies were also making it a little harder to breath. This happens every year and it takes a couple of weeks for my body to adjust.

Distance – 11 miles
Time – 1:28:33
Pace – 8:03
Ascent – 1769 feet
Descent – 1809 feet

Calories burned – 1300

Diet

Calories – 2300

Carbs – 160g (40%)
Protein – 177g (44%)
Fat – 66g (16%)


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Lift And Bike

Another double day and I pretty much went back to back on these. Maybe not the smartest move, but I had to use the time given to me.


AM Workout

P90X+ routines. Upper Body Plus followed by Abs/Core Plus. Check out my previous blogs for details on the workouts.

I went out pretty hard on this workout. Lots of push-ups and a good amount of pull-ups. I also hit the arms pretty hard. My strength training is winding down with my races coming up. I will probably go pretty heavy next week


PM Workout

90 minutes on the bike.

Nothing special here. I just wanted to get some time in the saddle. I hit the trails with a friend and we had some good clean riding. I had a few straight-aways where I had the speed up at 24mph. My legs felt strong throughout the ride.


Diet

Calories – 2900

Carbs – 291g (53%)
Protein – 170g (32%)
Fat – 84g (15%)


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Time For Speed

I needed to switch thing around today due to weather and commitments for the rest of the week. I am feeling somewhat back to normal, but my sleep schedule has been all off. I need to start getting to bed early. Being on vacation has really thrown everything off.


Workout

3 mile run, speed intervals followed by Abs/Core Plus from the P90X+ routine.

The run felt good. No issues with the shins. I kept a nice easy pace. This is my last speed interval before my triathlons start. I feel like they served their purpose and I will make improvements with my running this season.

Abs/Core Plus was a little challenging today. My shoulders are kind of sore, so the hanging ab work was a little difficult today.


Diet

Calories – 2500

Carbs – 203g (44%)
Protein – 180g (39%)
Fat – 81g (17%)


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Swim Joe Swim

I am still not back to normal after that quick weekend in Michigan. I think between the food and drink, I am going to need a couple of more days. I also think my allergies are contributing to my lack of energy. This is a common theme at this time of year and just something I have to battle thru. Luckily it is gone by the time my triathlons and marathons come around.


Workout

45 minute swim, power drills.

I felt great in the pool today. This is going to be my last pool session for 2 weeks. My local pool is being clean and will not be open until the 6th. This is not a big deal. I don’t anticipate losing much during that week.

Back to today’s workout. I went out pretty hard. I wanted to make the most out of this session due to me not swimming next week. No problems and my shoulder, which can give me problems if I do too much too soon, held up great.


Diet

Calories – 2300

Carbs – 193g (45%)
Protein – 172g (40%)
Fat – 66g (15%)


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Back To Normal

Today was my stretch day. As usual, I use the X Stretch from the P90X series. My lower back has been pretty tight lately. I am hoping it loosens up soon. I am thinking it might have something to do with the height of my seat on the bike. I am hoping that I can get properly fitted for a bike one day.


Weeks Schedule:

Sunday – Tony’s 1-on-1 Road Warrior (AM)
3.5 hour bike (PM)

Monday – X Stretch

Tuesday – 45 minute swim, drills

Wednesday – 3 mile run, speed intervals and Abs/Core Plus (AM)
60 minute bike (PM)

Thursday – Upper Plus and Abs/Core Plus

Friday – 11 mile run, hills

Saturday – Fountain of Youth Yoga


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Where You Been?

The family and I decided to go away for the weekend to Michigan, so I am behind on my blogs. Instead of trying to make them all up, I will go over what I did and start back up tomorrow.

Friday

I had a great brick workout. 15 miles on the bike and a 3.5 mile run. It felt good, but I feel like I should be a little bit higher in my distances with my first triathlon about a month away.

Saturday

Tony's 1-on-1 Fountain of Youth yoga. Definitely needed this one.

Sunday

This was a double day.

My morning workout was Road Warrior from Tony's 1-on-1 series. It was perfect for being out of town. My first all band workout. Some of the moves were from P90X. It was great. The wife joined me on this one.

My afternoon workout was three and a half hours on the bike. What a great ride. I went around lakes, million dollar homes and some hills. I met up with another cyclist at the end of one of the trails and I asked him where else I could ride. He said follow me. We headed to the streets. It is always a pleasure meeting another cyclist and riding together. Overall, some of the best road riding I have been on.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Kayak Gone Bad

Almost a double today. I was finally able to get the kayak out. I decided to take my youngest daughter with. That turned out to be a big mistake. She cried the entire time. I think the paddle scared her. What was suppose to be a relaxing outing on the lake turned out to be a disaster that ended with a beer.

Workout

Upper Plus followed by Abs/Core Plus both out of the P90X+ routine.

I forgot how tough this one was. Again, I haven’t done it in a while and it showed. Right from the start, I knew I was going to struggle. Push-ups and pull-ups were rough, but I know I will get up to speed rather quickly.

I was sweating buckets by the time I was done. I think it was a combination of a tough workout and the warm weather.

Diet

Calories – 2500

Carbs – 254g (51%)
Protein – 173g (35%)
Fat – 73g (14%)


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com