I am SORE

Wow! 3 full days of working out and I am so sore.

Yesterday I didn't do any cardio but Marc put the whammy on us with the Tri-Repta workout.
15 minutes of Lunges
15 minutes climbing the stairs 2 at a time (I did 23 flights)
15 minutes of high step ups (I did about 25 a leg)
After that I was toast.

I ate so much yesterday and still was very light headed in the evening. And then we had a tragedy as a new wild kitty I was rehabilitating went outside for the first time and ended up next door where my neighbors dogs killed her. I was so upset that I went to bed super early.

Today in KB class we do strength/cardio. Unfortunately, a cold front has come through so we will not be going outside. Instead I think we will do a ladder of heavy swings w/ light judo chops swing high pulls, TGU's, deck squats and abs interspered between. I know that I need a restorative workout so hopefully I will get it.

Swimming

I started swimming this morning and surprisingly I didn't stink to badly. The hardest part was giving up sleeping until 8 am and hurling myself out of bed at 5 am to be there on time. I have never been taught to freestyle and have always gotten sort of panicky at the breathing. I am a much better breast stroker, but the woman in charge got me going on freestyle. Here is what I did today. 1 length is 25 meters

4 lengths breast stroke to warm up

a couple of lengths as I worked on breathing and my freestyle.

10 lengths freestyle w/ flippers (very fun)
10 lengths breast stroke
16 lengths kicking (with flippers and a kick board)
10 lengths freestyle w/out flippers.

I was pooped so I went home.

Tonight is the cardio KB class and I think we are going to go outside and run because it is going to be super warm today. Class will look something like this:

sets of 100 of 2H swings, 1H swings, h2h swings, snatches, cleans and clean & Press with a 1/3 mile run lap in between.

we shall see if I can keep up.

I really suck at this....

I just can't seem to find a way to do this religiously. Maybe now that I have a goal I will remember.

I officially signed up for a triathlon. It is a sprint: 500 meter swim, 10 mile bike and 3 mile run. I start the swimming in the morning.

I have done this for 2 reasons, one is just the why not? factor but the other is because at our gym we have this persona that because we traing heavy that we are not in good cardio shape. It doesn't matter what we do, if it is not an easily quantifiable measurment people don't believe it. I have run 5 miles in the gym and had a guy do 20 minutes on the elliptical and claim that because I do serious strength training he is in better cardio shape than me. SO, I hope to show those people that what I do gets you in great shape period.

Oh yeah, one more reason is to show people that the way we train gets you ready for almost anything. I am only slightly tweaking my week's workouts to include the swimming (one day a week) but the rest will stay the same. I am not getting a "triathlon coach", I am not cutting out my weight training or KB's and I want to show that I can do it with my style.

So, this morning for cardio I ran. The goal on Monday's is between 4 and 5 miles. Today I tried something different and it sucked the life out of me. I only ran 3.75 miles and then walked the rest to make 4 miles. Here is what I did: 5.0/5 minutes, 6.0/5 minutes, 5.1/5minutes, 5.9/5minutes. And so on and so forth. Unfortunately I got to 5.4 and thought I was going to faint so I stopped and walked. I will try it again next week until I can do the whole thing ending on 5.5 for 5 minutes.

Strength training:
Heavy DB chest press. worked up to 2 sets of 5 w/ 45 lb. DB then did 2 sets of 20 with 25 lb.
Alternated between reverse barbell rows w/ 90 lbs. and tricep p-downs w/ a purple band.
Super low, almost to the floor squats (I did 20, 30, and then at number 22 in the last set of 40 I thought I was going to throw up so I stopped to eat something)

That was it for today.