This has been quite an interesting trip so far...
I'll write some highlights tomorrow with details, but for now all is well- I arrived in new Zealand and I have a feeling this is going to be an amazing place to spend the next 9 days :)
How fast time flies - it's been over a week since I have been gone, and I haven't been very good about updating the world on what i have been up to.
Here's the highlights so far: left San Diego last Tuesday night, jet to LA and direct to Auckland, NZ where I had a 6 hour layover, I didn't realize this until the week I was leaving which is when I got into action. I remembered Darren from CF games last year and touched base with him via facebook. Let's just say this was the best layover ever. He was awesome to pick me up from the airport, we went to CF NZ right away and I felt right at home and within a few minutes of being there we were already plotting a workout. A great met-con of front squats and ring push ups later we were both feeling pretty good about getting that done! If that wasn't the best thing, just wait- we then jumping into the ocean and since it's summer here in this part of the world it was a very special treat. It gets better though- before heading back to the airport went to darren's pad and he made a super delicious gigantic paleo omelette - what a treat!!!!! Before you know it we were headed back to the airport - I really couldn't have imagined a better way to spend my 6 hour layover than this - completely unexpected, and totally a kick ass way to start this amazing trip.
From auckland to Perth it's another 7 hour flight - and if you are doing the math the total travel time is now up to 30 hours by the time I arrived in Perth. The weather here was incredible, and I was picked up at the airport by Jason from 'the cell' which is the original Crossfit in Perth. It was super nice of him to come and pick me up and drop me off at the hotel I had booked which was about 45 minutes away- more on this later :)
I lost a day in the traveling, not literally but considering the time difference, perth is 16 hours of SD which meant I arrived at my hotel early evening on Thursday. I was staying in Scarborough Beach at a place about 5 minute walk to the water. This was definitely one of the perks, but the place I stayed was not the nicest in the world - let's just say that I made due with what I had :)
The plan was to stay until Wednesday the 26th in Perth, and I'd be coaching all day saturday and Sunday, which left me with Friday and Monday and Tuesday to get settled and explore. Jason & Carol were absolutely amazing incredible during my stay in Perth, they came and picked me up every day and took me anywhere I wanted to go - super outstanding individuals that showed me some great hospitality. I ended up working out at the cell everyday I wasn't coaching which was a blast since I got to meet a lot of their community and it's no wonder why they've been so successful - they really care about their members and quality is preached across the board in all they do!
The course over the weekend went really well- had people from all over, including someone from japan! I love the international courses because everyone is super eager to learn. The course was held at SF Gym (West Coast Crossfit), and it was a great space for it. We had a parking garage we could use without interruptions, which made it fantastic for the drills and such.
Notable about Perth - city is very expensive, I came thinking it'd be cheaper than US and was shocked the average meal eating out was somewhere between $25-$35 I suppose that's what happens when you are isolated from the rest of the world, you have to import everything and it drives up the prices for everything. The beaches are incredible, I went for a great run on Monday morning up the coast only to be greeted by the super strong winds on the way back, which made the run very mentally challenging - great training for my ironman:) Perth as a city can get very windy, but the warm temperatures made it very nice.
that about does it in terms of highlights so far, aside from everything I decided to buy myself an iPad before I left which I had been considering for quite sometime. Before the trip I debated whether to bring my laptop or not, I decided to keep it at home. It's been an adjustment so far but totally able to manage without laptop, there have been a few instances where it would have certainly been convenient, but I have made due without and it's much lighter on my backpack carryon :)
One of the best things about taking a trip is having time to reflect about where I am at in life, but that's another post in itself - let's just say that I have been reading 'the four hour workweek' and super inspired and dreaming big like I never have before!!!!!
I help people re-define what's possible in their lives
Wednesday, January 26, 2011
Saturday, January 1, 2011
Bumble Bee 5K
My last race of 2010 - I ran the Bumble Bee 5k yesterday and here's how it went...
My garmin said that I finished in 18:13, and i think the official time was 18:15, not sure yet as the results have yet to post.
This is a pretty good time, about where I have been running for the past couple of years, but I was disappointed with my performance and here's why....
The morning was nice, a bit cold, but the sun was out - not bad racing conditions, i think temperature at the time of the race was low 50s. Gun went off and I was near the front - I was wearing my garmin and set my pace zones for 5:31 - 5:54 - last year I ran this race and finally broke the 18 minute mark with a blazing 17:55 - I was pretty stoked with this performance. That was the first race I used the garmin and it really helped me be more consistent in the race instead of going out too fast during the first mile.
So what happened yesterday - I went out at a pretty good pace, my first mile was 5:29, my second mile a bit slower which is typical at 5:55 and my last mile was 6:05. Normally my 2nd mile is slower and I am able to pick up the last mile and finish strong - yesterday this was not the case.
I could say that the wind was a factor, at the turn around point it was definitely notable on the way back. The sun was also starting to get real hot at that point and I definitely felt my system overheating believe it or not, but the truth is that I gave up. Something happened, not sure exactly what it was - but mentally I found it difficult to stay dialed in during the last mile, as a few runners were going by my I had no drive to want to stay with them, which is highly unusual and unlike me.
Could it have been because I wasn't completely rested - maybe, I worked out hard sunday-tuesday with a couple of double days, took wednesday off and had a great massage in the morning, so was I properly rested? Maybe, maybe not...This was not an A race for me, but it was certainly a race I was looking to run fast and potentially PR - could I have run under 18 minutes again - most definitely, I am super confident that if I would have picked up the last 400-800 meters I could have easily done so, but I didn't want to. As I saw the finish line I was beat, mentally and physically - I couldn't recruit the energy to get into that extra gear I've been known to get before, oh well. I was mentally defeated too - I could tell this was happening and the frustration/disapointment came on fast. I knew when I passed the 3 mile marker I could go into a super fast sprint and potentially gotten under 18 minutes - but it just didn't happen yesterday.
I started this post yesterday, and just now finishing it - i looked up the official times and here they are:
http://www.y-events.com/10bumble5k.htm
It turns out my official time was 18:11 and I finished in 6th place in my age group and 35th overall in a race close to 1500 people. No place to be disappointed, but this is what I call a character building day.
My garmin said that I finished in 18:13, and i think the official time was 18:15, not sure yet as the results have yet to post.
This is a pretty good time, about where I have been running for the past couple of years, but I was disappointed with my performance and here's why....
The morning was nice, a bit cold, but the sun was out - not bad racing conditions, i think temperature at the time of the race was low 50s. Gun went off and I was near the front - I was wearing my garmin and set my pace zones for 5:31 - 5:54 - last year I ran this race and finally broke the 18 minute mark with a blazing 17:55 - I was pretty stoked with this performance. That was the first race I used the garmin and it really helped me be more consistent in the race instead of going out too fast during the first mile.
So what happened yesterday - I went out at a pretty good pace, my first mile was 5:29, my second mile a bit slower which is typical at 5:55 and my last mile was 6:05. Normally my 2nd mile is slower and I am able to pick up the last mile and finish strong - yesterday this was not the case.
I could say that the wind was a factor, at the turn around point it was definitely notable on the way back. The sun was also starting to get real hot at that point and I definitely felt my system overheating believe it or not, but the truth is that I gave up. Something happened, not sure exactly what it was - but mentally I found it difficult to stay dialed in during the last mile, as a few runners were going by my I had no drive to want to stay with them, which is highly unusual and unlike me.
Could it have been because I wasn't completely rested - maybe, I worked out hard sunday-tuesday with a couple of double days, took wednesday off and had a great massage in the morning, so was I properly rested? Maybe, maybe not...This was not an A race for me, but it was certainly a race I was looking to run fast and potentially PR - could I have run under 18 minutes again - most definitely, I am super confident that if I would have picked up the last 400-800 meters I could have easily done so, but I didn't want to. As I saw the finish line I was beat, mentally and physically - I couldn't recruit the energy to get into that extra gear I've been known to get before, oh well. I was mentally defeated too - I could tell this was happening and the frustration/disapointment came on fast. I knew when I passed the 3 mile marker I could go into a super fast sprint and potentially gotten under 18 minutes - but it just didn't happen yesterday.
I started this post yesterday, and just now finishing it - i looked up the official times and here they are:
http://www.y-events.com/10bumble5k.htm
It turns out my official time was 18:11 and I finished in 6th place in my age group and 35th overall in a race close to 1500 people. No place to be disappointed, but this is what I call a character building day.
Wednesday, December 29, 2010
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?
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?
Friday, December 24, 2010
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!!!
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 :)
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 cooldownAnd 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 :)
Monday, December 20, 2010
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.
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
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
Wednesday, December 15, 2010
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
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