Thanksgiving is over with. For better or worse, I successfully turned it into a full week long of eating everything in front of my face. I think part of the reason why I just threw in the towel was the left over frustration from foot-pocalypse and my stagnated weight loss for the last three months. While LC has been the only diet plan that has ever been able to give me significant weight loss (without me being hungry and consistently grumpy), it obviously wasn’t working for me these last 10 months or so. While 50 some odd pounds certainly is something to be proud of, I had hoped to be much further along this path than I am currently. I came to realization that rolling down this track wasn’t going to get me to Ironman, or to any of the other things I want to do in the next couple years.
Since I basically missed this race season completely, its time to focus on next season. Winter for triathletes is generally considered a build phase where you repair all the damage done over the race season and also work on increasing strength. For instance Craig Alexander worked a ton on building leg strength on one off season (2010) and came out the following year significantly faster on the bike and won the 2011 70.3 world championship as well as Kona. Strength training for what I intend to accomplish one day is incredibly important. I’ve lifted weights infrequently since high school. Back then I took several weight lifting classes as an alternative to PE, all the running and climbing rope sh*t really didn’t do anything for me, or rather I couldn’t do any of that stuff so I took weights as an ‘easy’ out. Fast forward to now and I really have no desire to drive to the gym and kill myself lifting weights only to come out sore, tired, and with no visible results for my effort.
In steps crossfit. In case you’ve been living in some remote part of the world and haven’t heard of crossfit, heres a summation from wiki:
[Crossfit] is a strength and conditioning program with the aim of improving, among other things, muscular strength, cardio-respiratory endurance, and flexibility. It advocates a perpetually changing mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains,” with the stated goal of improving fitness…
So thats my strength plan for at least the next three months. In addition to that, I’ve also started a 20 week training plan to set me up for an Olympic Tri in late April/early May. Combining the two has been difficult to say the least. The main hardship is figuring out where to stick rest days. Both crossfit and the tri plan want 1-2 days off a week with total rest. Well trying to fit in 9 work outs a week, with two rest days in there is pretty insane. Needless to say I’m doing a fair amount of two a days. What may end up happening is that I’ll have to stretch out the 20 week plan to more like a 30 week so that I can stay on plan and not miss workouts.
I’m three days into plan and so far I’m holding strong. I almost wimped out this morning and skipped my long swim, however I drug my butt outta bed and ventured into the sub 20 degree morning to get my laps in. A dude even rode up to the pool on his bicycle, loco. Tonight is day two of crossfit, and my abs are still killing me from day one. No more situps please.
On the paleo front, things are going well. I think. We’ve spent more money on organic/hormone free/cage free/grass fed/nitrate free stuff that I count. I’ve been living at a couple different sites (look to at the end of the post for links) that have a ton of good info on them but I still cant seem to find info on what/how much to eat. Rather it seems to be more of a, “make sure you eat some from each group (fat, protein, veggie) at every meal and stop eating when you feel full” approach. This is super hard for me, as I don’t have that mental trigger. Never have. In college when I worked for a national pizza chain, I can remember stuffing a whole large pizza, bread sticks, a dessert pizza, and a 2 liter cola down my trap. I just don’t have that full sensation. Today is day four of paleo and while we’re eating things that are paleo friendly, I’m not sure if I’m over eating or not. I’m finding it hard to eat veggies too. Never liked them to begin with, but adding them in throughout the day is proving difficult at best. We shall see. Ok I’m outta here for now.
Nerd Fitness - My Favorite as I’m a nerd
Paleo Table - I just discovered this one and it seems like it has a ton of good recipes
The Food Lovers Kitchen - another good recipe site
Paleo Plan - kinda a general info site, but lots of good info too
November Mileage: Bike: 61.20 miles / Swim: 1600 yards / Run: 0.00 miles
Nothing impressive here, other than the fact that I’m back on the wagon. Kinda. Thanksgiving week kinda threw a wrench into the works. With that said, Monday (12/2) we’re starting cross fit, and tomorrow (12/1) is day one of a 20 week training plan to get me ready for an Olympic Tri in late April/May.
Current Shame-Inducing Guilty Pleasure: World of Tanks. I’m still a computer nerd at heart and love to game. My dad got me hooked on this a few months ago, and I’ve been probably been spending to much time blowing stuff up.
Current Song: So partially related to the above guilty pleasure is this song. While I’m playing I usually have Pandora on in the background with some light techno/dubstep type music on. Just kinda works. Don’t ask me why. Since I cant really have pin down a favorite for the month (again), here is a cool one from my pandora station.
Gangsteppin – Marty Party (hey I dont come up with the names…..)
Current Wish-List: To survive the month. Everyone I’ve talked to says that crossfit is a killer. Add to that tri training, oh yeah and me starting Paleo, and December could be reallllllll interesting.
Current Need: To be in Hawaii. In case I forgot the misses and I decided on Hawaii as our honeymoon spot in Feb so that gives me just a little over two and a half months to get my act together.
Current Triumph: Finishing my truck. Almost. I sold the KTM and that funded my truck part obsession. Added a tuner and a turbo back exhaust plus an EGR delete kit, all in all its boosted my HP to 620 (stock is 380) and 1300 foot pounds of torque (stock is 950). Also to help out with hunting and off roading I added in some Carli Suspension parts to give it a 3 inch lift. Tires are on order
Current Bane of my Existence: Honestly nothing right now. Life is good. Everything is on track.
Current Goal: Survive crossfit. That in and of itself will be a huge accomplishment for December.
Current Indulgence: Beer, cigars, whiskey and eggnog. It was thanksgiving week ok? I might have gone a little wild…
Current Excitement: I’m back to an apple device! I honestly tried to love my HTC one, but after two months I hated it so much I went out and picked up an iPhone 5S. I will never leave you again Mr Jobs. I’m sorry.
Looking forward to December: Christmas of course! Also I’m ready to get a routine back, and get to my new days off (I bid a thur/fri mid line if you remember that post). This should be an exciting month!
Sooooo, how’d your November end up?!?!
Well things are slowly returning to normal, just in time for the holidays to screw things up again…
I got in three bike workouts this week, and made it (finally) back to the pool this morning. The ‘ole mileage ticker is alive and well again. My weekend (Tue/Wed/Thur) was pretty laid back and I didn’t have a whole lot going on (for once) and I got some yearly planning done.
After reassessing my goals and where I want to sit in the next two years, as well as my current physical abilities, I think that training for a sprint tri is kinda pointless at this point. Reason being is that I spent the better part of five months this year training for a sprint, and wound up breaking my foot a few days prior to race day. After getting back on the bike and in the pool today (after a three month absence) I’m more or less right where I was when I left off. This essentially sets me up to begin training for an Olympic distance in the spring.
Starting Dec 2nd I start a 20 week training plan that should set me up around late April for an olympic tri. That doesn’t mean I’ll skip a sprint if one shows up between now and then, there is a neat indoor tri series up here called RainMan (homage to our lovely weather up here in Seattle). That pretty much leaves the rest of the year open for me, although the next distance to tackle is a 70.3, I’m fairly certain that its not a good idea to tackle an Olympic and Half Ironman in the same year. Maybe we’ll see when April comes.
Also on December 2nd the wife and I are starting cross-fit. This is going to be a love hate thing for me I think. Since the time commitment for cross-fit is pretty high and I plan on doing these classes during the build phase, replacing normal strength workouts. Lets hope I don’t die.
Speaking of that, I’m having a hard time staying motivated the last couple weeks. I’m back in the exercise routine, but my eating has been marginal at best. With LC its all or nothing, this half assed shit just doesn’t work, and I’m living proof of that right now. As you may have noticed the weight ticker to the right hasn’t moved in about 6 weeks. Well that’s cause I’m bouncing in the 260′s and cant seem to figure out what my problem is. Its times like this I usually say screw it, thanksgiving is in 6 days, and that’s going to be a two day beer/food fest so why am sticking to plan now?
Ugh. These loops we get ourselves into.
So cruising the ole interwebs looking for a some cool videos for upcoming MMs I discovered a really cool video which led me to an even cooler website: Live Unbound
I’m not affiliated with these people (but I’d sure like to be), however I think their message is something we all could learn from. We as humans are constantly handcuffing ourselves, throwing out anchors and placing limits on our lives. I cant think of how many times I’ve heard people say its too hard, too dangerous, or too complex. I’ve always been the kind of person that asks why not, lets go for it. At least you can say you tried.
From Live Unbound’s manifesto:
There’s something insides of us. Blind to the forces that restrict our potential. It gives up the gift of unlimited ability. We use it to rise above ourselves. To reach the unreachable. But for most people it’s unattainable. Trapped inside the walls they build. Bound by fear. Asleep but never dead. We fight to awake in. We fight to live unbound.
It’s awake inside me. I’m working towards my goal of an Ironman. I took yet another small step this last week, not only am I back on the bike, but I also bid my vacation next year around Ironman Coeur d’ Alene, with the intention of volunteering (also spending some time on the lake wake boarding!!!) If all goes well, I plan on entering Ironman Coeur d’ Alene in 2015.
Watch the video (in HD), and ask yourself; whats holding you back?
As a bonus, this is just a cool video of some guys having a blast wake boarding using a track hoe. Have fun
The Seahawks have got to stop doing this to me. Every game now it seems they wait till the last possible second, and pull out a win. No more. We need a stomping…
Since I had a rare Sunday off, Carissa I decided to pick up some scalped tickets and head to the game. Got some great seats for the price of a kidney, but it was worth it. Ended up having a blast on the last day of diet/training hiatus.
And with that back to diet land. On Carissa’s suggestion, I started back in on a fat fast to jump start things, which hasn’t started out well; burnt my bacon this morning and left my lunch at home. In addition to the fat fast I’ve decided that I’m going cold turkey on soda. I know I’ve said this before, and I’ll probably say it again, but I’m done. Besides a ton of recent health studies on the bad things soda does to you, I read an interesting article on how diet soda actually hampers people on diets.
From CNN: Study: Diet soda may do more harm than good
Artificial sweeteners in diet soda fulfill a person’s craving for a sweet taste, without the calories. But that’s the problem, according to researchers. Think of it like crying wolf.
The fake sugar in diet sodas teases your body by pretending to give it real food. But when your body doesn’t get the things it expects to get, it becomes confused on how to respond. While the studies they reviewed only looked at diet soft drinks, the researchers suggest that this could apply to other products that contain artificial sweeteners as well.
“You’ve messed up the whole system, so when you consume real sugar, your body doesn’t know if it should try to process it because it’s been tricked by the fake sugar so many times,” says Swithers.
On a physiological level, this means when diet soda drinkers consume real sugar, the body doesn’t release the hormone that regulates blood sugar and blood pressure.
Considering that a ketogenic diet (low carb) relies on the fact that your body isn’t getting outside sources of sugar for it to work, its a wonder I ever lost any weight at all. Fourteen hours in and I’m surviving, barely. Maybe starting a fat fast and no soda on the same day was a bad idea…
October Mileage: Still nothing. Last Tuesday I had my second to last ortho appointment and the doc released me to walking without a boot/cane. Still no high impact. Come back in four more weeks and I should be RTS (returned to service, work term). I was also released back to swimming, though due to some weird schedule conflicts, and the fact that I’ve been sick for the last week, I haven’t been to the pool.
Races (spectated): IM Kona!!! I watched a lot of the race, and although my guy didn’t do so hot my girl did awesome! Kinda sad to see Crowie basically throw in the towel for full length Ironmans but at some point the body just cant take the abuse. On the other hand Carfrae, as I predicted, came back late in the race and took the win. She also set the course record in the marathon (2:50:38).
Reads/Movies: Since I couldn’t be out doing stuff I actually got a lot of reading done. Nothing sport related just some good ole sci-fi stuff. I actually finished The Fall of Hyperion. I didn’t enjoy this one as much as the first, but it definitely answered a lot of the unanswered questions from book one. What I didn’t expect was the pretty deep theological vein that ran through the book. After I put that guy to bed, since Ender’s Game the movie came out today, I picked up a couple of the shorter spin off novels from the original series. First up was A War of Gifts then Earth Unaware. Both were excellent and played very well into the Ender universe. Weather you’re a seasoned sci-fi fan or someone that’s loosely interested in it, the whole Ender series is something you should definitely take a look at. I started Earth Afire last night and am already half way done with it. Good books.
Keeping with the space theme this month, I also saw Gravity. If you haven’t gotten a chance to go see it, do it! I saw it in IMAX 3D and the effect was amazing. I’m a space geek (if you haven’t been able to tell), and its probably the most realistic space movie I’ve ever seen.
Current Shame-Inducing Guilty Pleasure: Strange enough, reading. I have so many irons in the fire at the moment, spending an hour or two a day reading feels like I’m wasting time. I’m going to stick with it though, considering all that has happened in the last few months, I can definitely use an escape.
Current Song: I haven’t listened to a lot music this month. The first 15 days or so were completely committed to the news with the government shut down. Since then the few times I’ve actually listened to music is been one of my Pandora channels that is mostly techno/club type music that is good for background noise. I tend to go through phases of music; country one month, grunge the next and classical the following. I’m kind of musically lost this month. With that said I can definitely feel a country kick coming on. One of my new favorites (and my current ring tone):
Current Wish-List: Some normalcy to return to life. It seems like post wedding we’ve stamping out fires wherever we go. I would love just a couple weeks of no emergencies to deal with. This weekend I have a couple days off and they are much needed.
Current Need: Shake this cold (that my father gave me), and get back on track. With the medical issues mostly behind me now, I really dont have any excuse to get back at it.
Current Triumph: The KTM is ready to be certified street legal. After a week of work I dropped it off at the shop and pending a DOT inspection she will be ready to go. Anyone wanna buy a streetable KTM 450 SMR?
Current Bane of my Existence: Work. I love my job but with all the government crap going on its becoming a real depressing place to go everyday. With just over two months till we’re facing yet another shutdown, things aren’t getting any better. On a side note we started bidding our schedules/leave for next year. Since I’m pretty low on seniority pole it will be a few days before I get my choice of lines and vacation leave.
What you’re looking at is our schedule. The ‘Xs’ are our days off, and the numbers correspond to our shift start times in military time. The two shifts that have 23′s on them are what as known as mid lines, and they work something like this; take a look at the Wed/Thur mid line (my current line). On Monday morning I come in at 0600 and am off at 1400. That same night I come back at 2300 and am off at 0700 the following morning (Tuesday). While this is hell on the body, the pay off is that I don’t go back to work until 1600 on Friday.
With that said, I don’t really know what I want to do this year. I’ll most likely have my pick of any Wed/Thur line, and may have the pick of some of the Thur/Fri & Tue/Wed lines. Looking forward to racing next year its tough to pick as most races tend to be Sunday mornings. Knowing that, a Thur/Fri line would work well as I wouldn’t have to take a lot of leave to race, but I’d lose both weekend nights. In the end I’ll probably flip a coin. The other factor is crew choice (ie what days off I get). The way we bid leave is based off crew, and we’re only allowed one guaranteed leave slot per crew this year. While we can bid additional slots on top of each other, those extra slots aren’t guaranteed and we may not get them based off staffing. This is really complicated I know, I’ve been doing this for 5 years now and I’m just beginning to get all the nuisances.
Current Goal: Actually make it to the pool to get some laps in. I really do miss working out, but getting up the motivation to actually get to the pool has been pretty tough. The cold isn’t helping matters either.
Current Indulgence: Checking out wakeboarding schools in SoCal and Florida. I’m still kinda bummed I missed the end of the season so my buddies and I are looking at taking a weekend trip and having some fun. I was bored the last couple weeks and put together a video of some of our highlights from the season.
I just picked up a gopro so next season we should have some much better video! Also we’re considering picking up winter surfing up here. Sounds cold, but I guess they have some special kind of dry suit so we wont freeze in the ocean.
Current Excitement: Starting our own business. The wife used to help run a coffee stand before she started teaching, and we’ve been kicking the idea around of starting our own for a year or two. We finally decided to pull the trigger and we going to jump in on a mobile coffee shop. We’re still fleshing out the idea and there is a ton of work before we sell our first cup, but I’m pretty excited. Add another iron to my fire right?
Looking forward to November: Getting back into a build phase. I want to get a sprint tri in ASAP since I missed mine. There are some winter indoor ones up here, so I might try for one of those in the near future, but I’m going to set up a work out plan to help me build for an Olympic distance in late spring.
You thought I forgot eh? So no winner as the only two votes I got wanted the original image to stay up. So there it is for the next 3 months at least. :)
Sooooo, how’d your October end up?!?!
And here is the second installment of our wedding photos: First Look and some Group Photos
1) I’ve launched a new portion of the blog/website, “Chris’ PR’s.” While present time I only have one PR, which isn’t really that impressive, its more of a todo list than anything else. I more than welcome suggestions as to what other races/distances I should add to that list.
2) The background image of the site is probably one of my favorite shots of Seattle. However anyone around me can tell you that I never keep anything around for very long. For instance I’m now on my 7th vehicle since high school and on my 4th motorcycle. (Dont tell the wife but I’m already looking at trading in her Jetta for a new BMW X6 ). With that said, the picture has been up since I relaunched the site and its time for something new.
I’d love to have a reader submit a new background image. Please use the contact form to send me an email with your photo. Here are the only rules I’ll make: please send only high resolution images, try to make it either Seattle or Triathlon/Running/Swimming/Cycling related. Ya’ll have till the end of the month to send your submissions and I’ll make the announcement on Nov 1st with my October update. There may also be a mystery prize for the winner…
3) Last but not least, I saw my Internal Medicine Doctor today, good news as far as I can tell. Since the occurrence of my clot is acute (due to my leg being in cast) there is no reason to believe I have a clotting disorder and that as soon as this guy clears up, I shouldn’t have anymore problems. With that said, they are still going to send me though a battery of tests to rule out genetic clotting disorders. He also cleared me to return to ‘normal’ training as tolerated by my fracture, so starting tomorrow morning I’m hitting the pool again!!! Hopefully I remember how to work my watch.
Oh one more thing, continuing in the vein of things I cant keep around long, I’ve been working several deals/trades with bikes in the last few weeks. I traded the Road King I built about a month ago to a Vet for a hard tail chopper. I then traded the hard tail for this KTM 450SMR. Considering that I cant ride at the moment its sitting in my shop just begging to go play. Ugh. In the meantime I’m already working on another trade so I can get my dream bike. More on that later…
The Road King
The Hard Tail
KTM 450 SMR
Also, as promised, we finally got our professional wedding pics back a couple weeks ago. Here are couple of our favorites. I want to share all of them, but I’m sure dropping that photo bomb wont be appreciated, so I’ll dish out a few at the end of every post till I get them all up here. Enjoy!
Wedding Pics Part 1: Getting Ready…
So its been awhile, sorry
I found this neat thing where I can pre-publish posts and wordpress will automatically post them when I tell it to. How cool is that!? What this means for you? Well we should now have a consistent steam of cool videos for Motivation Mondays. Also I’ve decided to move MMs to the second Monday of the month. Why? With my monthly recaps occurring at the end of the each month, I figured pushing MMs to the middle was a good choice so ya’ll wouldn’t think I’m some sorta weird spammer.
With those announcements outta the way, here we go…
The World Triathlon Corporation (the company which owns the Ironman name) has put out a cool video series call Ali’i Drive. They feature all the big names right now in the sport and give some great insight to how the pros train. Here a bunch of the greats talking about their beginnings, with all the foot/DVT talk as of late, I figured this would be a good video for this edition of Motivation Monday. Even the pros had to take that first step.
a journey of a thousand miles, begins with a step…
Today is the day that many triathletes across the globe wait for every year, Kona. Over two thousand athletes,as well as untold thousands of spectators and volunteers have descended upon the West coast of the Big Island of Hawaii for the Ironman World Championships (link to the live video and live blog from Kona, tune in about 4:00 pacific time to watch the pros start to cross the finish line), so far this year is turning out to be a good one. Weather conditions on the island are great and they’re expecting some of the fastest times ever.
As of this writing, roughly two and a half hours into the race, Andrew Starykowic is in the lead with Sebastian Kienle on his heels. My personal favorite sometimes known as… (cue monster truck announcer voice) Crowie, the Terminator of Triathlon, Alexander the Great, the King of Kona!!! Mr Craig Alexander is sitting in 11th. While not expected to bring home a win, I definitely would put money on a podium finish. As for the women they are killing it as well. Leading the pack 25 miles in is Amanda Stevens with Meredith Kessler and Caroline Steffen close behind. Again my favorite Mirinda Carfrae is in the middle of the pack at 12th. She’s known to break late so I’m not worried
This is my first Kona as a novice triathlete and while I’m pumped to know the greats are going head to head today, its almost sort of depressing knowing that I missed my personal mark this year of actually completing a tri. None the less I’m already scouting the first sprints of the year for 2014 to give me something to look/work forward to. I’ll have a quick recap on Monday of how the race sorted out and final impressions. Maybe next year I’ll do something fancy like a live blog.
With that, I’m headed back to my couch and my 60″ flat screen to watch the news on our government shut down and stream Kona on the ipad. Good luck to the guys & gals out there on the Queen K highway. This wannabe is cheering for you!
…presents with blah blah blah….
Well this weekend found me back in urgent care. We’re almost on a first name basis now if ya can believe it. I’m greeted when I come in the door as, “hey wheels!” or “scooter dude!”
Guess it could be worse. So Sunday night after dinner with the inlaws I started having chest pains. I dismissed them for the better part of two hours, however after a threat from the wife I called the consulting nurse. Sure enough off to urgent care we go. Funny thing, when you complain of chest pain, you’re basically tackled by a herd of nurses as you come in the door. I’ll have to keep that tid bit in the back of my head…
Long story short, after a full blood workup and chest xrays they have no idea what caused it. Sent me home with some Prilosec as a just in case and a, “call us if anything changes.” Ended up not taking the drugs as a quick google search indicated that it and Warfarin didn’t mix well. Not mix well as in it would kill me, but as in it will screw up my INR levels and would keep me from getting my medical back ASAP which is more important at this juncture. I will say that muscle relaxers are very nice though. :)
So that was the exciting news over the weekend, however today I got more exiting news. Good stuff this time. I promise.
Saw my orthopedic PA today and everything looks good. And I quote, “It’s quite remarkable how much bone you’ve grown back in six weeks considering you had a DVT in there.” The callus that has formed is almost complete and new bone is already starting to fill in the gap. Bottom line; I’m ahead of schedule. What it really means is that I now get to graduate from the scoot to crutches as I can now bear between 25-50% of my weight. If everything goes well, in three weeks I’ll be released to full weight bearing as tolerated. Still no running/walking but I’m getting closer.
I did ask about swimming, and the PA said for go for it, flutter kick only. However I’ll need to check with my DVT doctor (I don’t have one, and that’s another story) before diving in.
All in all good news. I’m learning patience out of this. Another side effect is learning humility and how to ask for help. The last six weeks have forced that point upon me, as an only kid I grew up fiercely independent and it isn’t always easy to ask others for assistance. Maybe that is the one bright spot/lesson coming out of this.
*PS since I’m in urget care so much I decided to add a new tag. You should now be able to chronicle all my urgent care trips