How form a habit

With new years right around the corner i know folks are getting ready to come up with some resolutions of what they want to accomplish in 2011, i look forward to supporting folks in their journey to healthy lives and being fit!!!

Here's a fun tool I was recently turned on to - it takes 21 days to form a habit

http://habitforge.com/

What's your challenge going to be? 
I have yet to decide, but definitely going to do something - who'd care to join me?

Training this week

Christmas is fast upon us - I am glad its finally here, and hopefully it goes as fast as it came.
This week was not a typical training week so far - we had some horrendous weather which made it impossible to bike.

Monday I was able to get a CF workout done, but did not feel my best.  My calfs were sore from the 10K run on sunday and legs were feeling a little worn.  Another training day though - check!  Tuesday I planned to CF and Swim, but was only able to get to the pool - and that was an experience in itself.  It was pouring rain all monday and Tuesday and I made it out to Mission Beach to the Wavehouse to get my swim on anyway - not having a rain suit for my motocicleta didn't help, when i got there I was completely drenched, and I mean completely.  I was able to get a 500M Time Trial in and was pretty happy that I stayed committed to my training.  I forgot to pack a chance of clothes though and when I got to Invictus could not get a CF workout in - oh well. 

I was pretty proud of myself for making it out to the pool though and getting the swim done.  On Wednesday I was able to get a CF workout in with Ayo - that was a lot of fun, I did some OHS which I hadn't done in forever, although nothing impressive, if anything it re-inforced the importance of getting proper rest - I hadn't had a complete day off in 6 days.  Getting to lift with Ayo is always a pleasure :) and then we did a quick conditioning workout - Tabata Double Unders....

I hadn't expected to do anything else that day, but when we were coaching our CFE group later than evening we had a team rowing workout and I jumped in to make the numbers even - this was a ton of fun, for more info on the team workout check out Invictus Endurance blog 

Thursday turned out to be a complete rest day and I took this opportunity to watch Ironman 2010 that was shown on TV last week - I wasn't impressed with the telecast, the announcer was really boring in my opinion, but the stories were great as always and inspiring!  As I was watching this event I spent almost the entire time rolling out - taking care of my sore muscles and getting all the adhesion to break up - preventative work goes a long way in helping muscles recover quickly :)

This morning I felt ready to get back at it full force - I joined up with Katie Mac (who just recently had a baby) and we worked out with the 10am group class at Invictus for Rabbit's Delight :)  Here's what was in store - running 400M while your partner does KB Swings, Thursters (bar only), Wall Ball & Box Jumps - each person goes through the stations as their partner runs 400Ms - it was AWESOME!!!

This afternoon I took Mr. Walden out to Fiesta Island for a hammer session on the bike -  

Bike Intervals –

2x5 min intervals w/2min recovery between intervals

22.5mph – 1.88miles, 24.5mph – 2.10

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

22.0mph - .36, 22.5mph - .38, 26.0mph - .43, 25.5mph - .42, 26.3mph -.44

Hold maximal distance possible on each of the set intervals.  Total Distance – 14.88 miles with warmup and cooldown

And that about wraps up my training week so far - I will most likely go for a run tomorrow and sunday get in a bike & swim and maybe a CF depending on how I am feeling - stay tuned :) 

Raining and such

I love living in San Diego because its sunny a majority of the year, but 2010 seems like it has brought us a lot of rain....I wasn't here for a majority of the summer, but I heard it wasn't the greatest weather.  We had a couple of really nice weeks earlier this month with 70 degree weather, so I am not sure I have much room to complain about the rain.

When will it ever stop though?  Riding my motocicleta in the rain is a bit nerve racking - I am not going to lie.  I am thankful to have transportation, but taking it super easy and being extra careful on the wet roads.

When the Yaris got trashed in June I decided not to get a car before my trip, and after returning from Europe I made a decision to go a year without a car here in San Diego.  I did buckle down and buy a motorcycle which some would say is going against what I decided to do in the first place.   Where I lived at the time I could get back and forth to Invictus where I coach clients, so not having transportation was manageable with the help of lots of rides from friends :)

I knew moving to University Heights was going to change things - I knew I'd have to get some sort of transportation, but I wasn't ready to get a car quite yet....

I shopped around and decided to get my motorcycle license - everyone I talked suggested to take the course, so I did.  I signed up for the PSC Motorcycle Safety Program which included a classroom session and 2 days on the range riding.  I was super glad to have done, and it just so happened the weekend I took the course it was raining - go figure...

I passed the course with flying colors and a couple of weeks later I had an appointment with the DMV to get everything in order.  Before taking the course I went into the DMV and took the written test and passed, and having taken the course meant I didn't have to take the driving course at the DMV.  When it was all set and done it took me about 3-4 weeks to get everything taken care of.

Once I passed the course I went to JP Motors in Chula Vista and bought my motocicleta - they were great to deal with.  I had done some shopping online and talked to quite a few people about what I'd be using the motocicleta for and got some great advice.  I called all the local shops and they seemed to be the most on point in regards to my needs.  I took the trolley down there one afternoon and next day it was delivered to mi casa :)

The day after I got my motorcicleta I drove it up to Carlsbad - freeway driving is scary, I think it's worse than driving in the rain i tell ya.  If I had a bigger bike it might be a bit sturdier, but so it is - I don't intend to be doing much freeway driving anyway.

Now its been raining for what feels like weeks, even though its only been a few days, and will most likely pass in a few days - I still don't like it!  Please make the rain go away as soon as possible, there's plenty of reasons why, but the main one for this post is because I don't like to ride my motocicleta in the rain.

Upcoming Training week

Oh what fun it is to train for an Ironman....

I have to say that last week was probably one of my best training weeks.
I was able to get in 4 Crossfit workouts, 2 CFE run sessions (track on wednesday and 10K on sunday), 2 CFE swim sessions (Monday & Friday) and 1 CFE bike hammer sessions on tuesday morning with the Brown brothers,  and was able to take thursday as a complete rest day.

Here's what's in store for this week -
Monday - Crossfit
Tuesday - Crossfit in the morning & CFE Swim in the afternoon
Wednesday - rest maybe - haven't had a rest day since last thursday, we'll see how i feel.  Booked massage with the incredible Kayla - INTENSE!!!!
Thursday - Crossfit in the morning and later on some running hill sprints should be fun
Friday - Bike session with Mr. Walden
Saturday - Crossfit?  CFE Tempo Run - 65 minutes
Sunday - Swim & Bike combo with Mr. Walden

Training for IM St. George

Great track session tonight with Invictus Endurance folks - have been lagging on posting my training, and updates on this blog, so i am just going to post it, even if it feels incomplete or not quite perfect!

Track Workout – 30s rest between the 400s, 20s rest after 800s, and 45s rest after 1600 – solid 3 miles of running

400 - 1:18

400 - 1:22

800 - 2:48

1600 - 5:46

800 - 2:57

400 - 1:23

400 - 1:21