RENE DOIN' WORK

11.30.2011 - Swim Workout (CA 70.3)

2011-11-30T21:48:00.001-08:00

Skipped Sunday's workout because we were out at Disneyland. Monday was 10 round Monday, then the stomach problems hit Tuesday which lasted all day making me miss my run workout. My stomach felt better this evening so I was able to swim.

Warm up - 300 meters
Drills - 8 x 25 meters drills
Base Intervals - 7 x 100 meters
Kick Drills - 8 x 25 meters
Cool Down - 300 meters

1,700 meters

11.26.2011 - Brick Workout (CA 70.3)

2011-11-26T12:03:00.001-08:00

On the menu today was a brick workout.

Brick Workout - 1 hour bike / 20 min run

I felt good coming off the bike and running. This week has been pretty successful in working out. I only slacked on one day so far. I have one more day of workouts to complete the week.

11.25.2011 - Swim Workout (CA IM70.3)

2011-11-25T10:15:00.001-08:00

Not sure if it's because I pigged out the day before or if I'm too tired, but I just didn't have it today. I only got through half of my swim workout and had to call it quits. My body wasn't responding. I felt tired and sluggish. I'm hoping it's cause I'm not use to my new training routine yet. We'll see.

Warm up - 300 meters @ easy pace (SW3)

Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)

Fartlek Intervals - 8 x 100 meters (25 build/25 descend) w/ 10 second rest periods (SFI3A)

Kick Set - 8 x 25 meters kicking only, w/ 15 second rest periods (SKS3)

Cool Down - 300 meters @ easy pace (SCD3)

1,800 meters total

11.24.2011 - Bike Workout (CA IM70.3)

2011-11-25T00:20:00.001-08:00

HAPPY THANKSGIVING!

After a morning of making garlic mashed potatoes and pigging out all day I finally got to my workout. On the menu for today was a bike ride.

Foundation Bike - 1 hr 15 min moderate aerobic intensity (CFR4)Took it pretty easy.

The legs felt pretty tired from yesterday's run. 3 more days and a "rest" day. The schedule isn't too bad, but it's only week 19 of a 20 week program so I'm sure longer days are ahead of me.

11.23.2011 - Run Workout (CA IM70.3)

2011-11-23T13:37:00.001-08:00

Got out and did my second scheduled workout for the day at lunch. This is my first time actually doing my run workout as I slacked the first week on them. Wasn't too bad of a workout:

Fartlek Run - 40 min run with 8 x 30 second sprints (RFL6)

I didn't do the sprints but rather, ran hard for the entire 40 minutes.

11.23.2011 - Swim Workout (CA IM70.3)

2011-11-23T13:29:00.001-08:00

Woke up this morning after last night's bike workout feeling good (thanks to the Somatomax). I was dreading jumping in the pool because of how "cold" it was outside (a chilly 54 degrees). It was a bit windy so that added to the chill factor. The inital jumping in the water is by far the worst part. By 75 meters into my warm up, I'm feeling great as the water is much warmer than the air temp.

Warm up - 300 meters @ easy pace (SW3)

Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)

Base Intervals - 6 x 100 meters at moderate pace w/ 5 second rest periods (SBI454)

Kick Set - 8 x 25 meters kicking only, w/ 15 second rest periods (SKS3)

Cool Cown - 300 meters @ easy pace (SCD3)

1,600 meters

I think Jack Dawson says it best, in regards to the initial shock of jumping in the water:

"it hits you like a thousand knives stabbing you all over your body. You can't breathe. You can't think. At least, not about anything but the pain."

11.22.2011 - Bike Workout (CA IM70.3)

2011-11-22T22:41:00.001-08:00

Repeat of last week's workout. Not too bad.

Bike Power Intervals

10 min warm up
7 x 20 sec (1 hr 10 min total time)
10 min cool down

20 second intervals done in a high gear @ speed intensity w/ 2-min active recoveries. Warm up and cool down enough to reach total time. 10 min warm up and 10 min cool down enough to reach total time.

11.22.2011 - Workout / Training

2011-11-22T12:08:00.001-08:00

Last night I went to the gym to train. 10 round Monday, which I think is best to keep me sharp now that my training will be about 3 days a week while I train for my Iron Man. I felt good. My knee is still bothering me a bit, but I'm doing all the right things in icing and taking ibuprofren. I found this half guard attack this morning from one of my RSS feeds and found it really interesting (a bit flashy) and something to maybe work on.

As for the Iron Man training, the first week didn't go that great. I missed some workouts, but I didn't miss all of them. The goal is to be consistent and though it's early I need to make it a routine early than late.

I'm trying to do workouts every Tuesday and Thursday morning during this 20-week Iron Man training program. Nothing too crazy. I woke up this morning and did a modified 300 Kettlebell Challenge. My goal is to mix up the weights and reps down the road.

With a 36# kettlebell:

Around the Body Pass - 10 reps each side
Good Morning - 10 reps
Windmill - 5 reps each side

Swing - 10 reps each side
Snatch - 10 reps each side
Clean and Press - 10 reps each side

Turkish Get up - 5 reps each side
Suitcase Row - 10 reps each side
Crush Push up - 10 reps

Cool Down: Situps

11.18.2011 - Swim Workout (CA IM70.3)

2011-11-18T20:36:00.001-08:00

I can sense myself slipping already. Maybe it's because it's a 20 week program and I can make it up. Maybe it's cause work has been kicking my ass but last night I was supposed to be on the bike for an hour, but ended up not doing it.

This morning I was supposed to swim and run in the afternoon, but ended up waking up late and swimming in the evening. I feel like my base is running and the swim and bike are where I want to improve the most so maybe during the first 4 weeks I can get away with it but definitely can't neglect it.

As for the swim. There's something about swimming when the water temp is warmer than the air temp. When you jump out you definitely feel alive and awake. I've been working on my flip turns and I think it's helped me mentally and technically as I can keep a good rhythmic stroke going for longer periods. I'm already gaining confidence in my swim and I think I can only get stronger. I thought doing the swim in 40 minutes would be a dream scenario, but if i can continue my strides I think it could become a reality.

Warm up - 300 meters @ easy pace (SW3)

Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)

Swim Fartlek Intervals - 8 x 100 meters (25 easy/25 hard) w/ 10 second rest periods (SFI3)

Swim Cool Cown - 300 meters @ easy pace (SCD3)

1,600 meters total

11.16.2011 - Swim Workout (CA IM70.3)

2011-11-16T22:54:00.001-08:00

Woke up late and couldn't do my swim workout in the morning so I did it in the evening which caused me to only get 1 of 2 workouts in. I missed my run workout. Maybe I'll make it up tomorrow?

Warm up - 300 meters @ easy pace (SW3)

Swim Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)

Swim Base Intervals - 5 x 100 meters at moderate pace w/ 5 second rest periods (SBI4)

Swim Kick Set - 8 x 25 meters kicking only, w/ 15 second rest periods (SKS3)

Swim Cool Cown - 300 meters @ easy pace (SCD3)

1,500 meters total

11.15.2011 - Bike Workout (CA IM70.3)

2011-11-15T21:14:00.001-08:00

Today was the official start of my training for the 2012 California Ironman 70.3. The goal for the week is to be get use to the new training schedule and build upon it to become consistent.

Bike Power Intervals

10 min warm up1
7 x 20 sec (1 hr 10 min total time)
10 min cool down

20 second intervals done in a high gear @ speed intensity w/ 2-min active recoveries. Warm up and cool down enough to reach total time. 10 min warm up and 10 min cool down enough to reach total time.

No Gi Worlds and CA Ironman 70.3

2011-11-14T21:50:00.001-08:00

I haven't posted in some time now and a lot has gone by. November 5th I competed in the IBJJF No-Gi Worlds, Purple Belt Master's (Light weight 162 lbs). There was 9 of us in the division and this was by far the most composed I've been at a tournament. Going in with a F it type attitude and not being scared to lose, I was able to place and made a mental mistake which cost me my ticket to the finals.

My first match was against a guy from 10th Planet. I ended up using my athleticism to control the match, forcing him to pull half guard. He was able to get back up and attempt a guillotine, which I countered by pulling guard and getting a butterfly sweep. From there I passed guard and was up 5-0 and just tried to control the pace and milk the clock. With 30 seconds left, I tried to take his back and turned it to an armbar submitting him right at the bell.

My second match was against a guy from Guillobel BJJ (Ribiero JJ). I missed my takedown and we scrambled to my half guard. I took his back and eventually secured hooks for my points and had the choke but not locked in. I lost the back (because my back control sucks) and eventually lost guard. He attempted a darce choke but it wasn't tight. I was content to ride out the last minute and win 4-3, but I attempted to secure half guard again but when I did it turned the choke into a crank. I should've just hung out, but instead gave up the position and they gave him points for passing and I was now down 4-6. With a minute left I got back to guard and was attempting to secure a sub but couldn't.

Pros:
- nerves were not an issue
- listened really well to my corner
- did not have an adrenaline dump
- most composed I've been in a tournament. Great especially considering how "big" the tournament is.
- controlling the far arm from guard or sidemount seems to be working really well.
- placed for the first time EVER
- boost in confidence

Cons
- mental mistake cost me at a minimum silver.
- lost the back. Probably should've attempted to resecure the back instead of being hell bent on getting the choke.
- very lazy w/ my back control. Must work on this

My brother took silver in the brown belt division. The first time my brother and I medaled at the same tournament.

With all this, I can't wait to compete some more. I'm already plotting when I'm competing again. I want to compete at Pan Ams, however my Half Ironman is that same weekend. I'll probably do Nationals and Vegas for sure.

As for my Half Ironman. Training officially starts tomorrow. 20 weeks of madness. I plan on blogging every single day that I train. It's my first at this distance and I'm pretty stoked.

10.05.2011 - Training

2011-10-05T21:02:00.000-07:00

Gotta keep moving. Like Dory said. Just keep ~~swimming~~ moving. ~~Swimming, swimming~~ Moving, moving. Just keep ~~swimming~~ moving.

1, 2, 3, 4. Not 1, 2.

Like Aladdin says:

09.26.2011 - Running

2011-09-26T14:53:00.000-07:00

Waking up at 5am to run is never easy. I'll be honest, last week I woke up a couple times. Got ready and was outside ready to run at 5:30am, but turned right around and got into bed. It's not fridgidly cold by any means. Maybe it's due to the fact that it looks scary at 5:30am.

Well, for one morning I conquered my fear of the dark and got out and ran 3 miles. I definitely needed to work off all the bad stuff from yesterday's tailgate.

[HOLD FOR GARMIN INFO]

Afterwards I finished up with a workout.

3 rounds:
- 1 min of Double Unders
- 1 min of Toes to Bar
- 1 min of Burpees
- 1 min of Presses (36# kb)
- 1 min rest

Planning on finishing my day off with some mat time this evening.

9.24.2011 - Breakfast Club Training

2011-09-24T10:33:00.000-07:00

7am on Saturdays is becoming a ritual now. Laird, Lee, Roger, Rino, TJ and myself coming out and training. Today was an odd day though. Mike came out and taught class and I unfortunately had to leave for Kaitlyn's first ballet class. In the time that I was there Mike showed some details to the leg drag pass and Laird and Lee showed me some De La Riva stuff.

Leg Dreg

- torreando is key
- if top leg comes in, leg drag
- if bottom leg comes in, scoop into leg drag

De La Riva

- kick and pull in (collar and sleeve control) to off balance
- drive shin/knee down to turn them
- pinch for omoplata

09/20/2011

2011-09-20T14:22:00.000-07:00

Last night I trained at the gym. I can actually start to feel my body get accustomed to the routine of training 3-4 times a week. It only took 3 weeks, but my body is turning the corner. Class was good. I'm helping a lot of the new guys and last week I even taught class. I like the challenge teaching presents. In many ways it feels as if it helps me refine my technique. If I am able to walk a person through a technique, showing them details, it proves to me at least I understand the technique and the importance of certain details. Last night Jaime showed an attack from half guard (top).

Key notes:

- step over is essential
- elbow must be 90 degrees or less for the roll
- finish by using legs to separate shoulder from socket.

I felt so good that this morning, I woke up and went to the pool and swam. I only covered 500 meters but it was good to get out there and feel how cold it gets. With the pool being heated, it made for a great swim.

9/15/2011 - Run and Training

2011-09-17T10:10:00.000-07:00

Got out and ran on Thursday. A good steady 4 miller. Flat course around downtown. Need to get in a better groove of working out.

Saturday morning trained at SH EastlakeBig lesson learned...combine guard passes to leg drag. Leg drag won't be the first in your combo. It should be the 2nd to 3rd.

MUST DRILL: TERERE > LEG DREGTORRIANDO > LEG DRAGX-PASS > LEG DRAGKey to leg drag is when they try to get their top leg back in. That's when you leg drag.

09.14.2011 - Training

2011-09-14T22:27:00.000-07:00

Well a lot has happened since my last entry. I completed an International / Olympic distance triathlon in June, the San Diego International Triathlon. I ran a half marathon (the America's Finest City) on a week's notice and still finished at 1:51. I've been training more now that Mike opened up another gym 2.2 miles from my house. With the new gym open, I went from training once a week to 3 to 4 times a week.

In the coming months I have I hopes and lofty goals:

- train on average 4 to 8 hours a week (basically 2 to 4 times a week)
- run 2 times a week
- swim 2 times a week
- cycle once a week
- workout 2 times a week
- continually blog about my training and to keep better records of my activities.

With my Half Ironman in March, I know I'll be dedicating 5 months to getting ready. I still think I can train during this period. I probably won't roll as much to keep away from injuries, but I definitely don't want to stop training.

As for today, we went over the leg drag pass and an entry to it.

Entry:
- hand on hip, keeping elbow inside knee
- other hand driving leg down
- scoop leg and drive it away

Transition to back:

- pin arm w/ chest
- control on butt or belt
- roll them using chest

Other notes:
- leg drag pass is all about avoiding the guard
- don't pass the leg along like the x-pass, drive it down and replace w/ knee
- use lapels
- STAY TIGHT IN ALL POSITIONS!!!!!

05.15.2011 - Encinitas Sprint Triathlon

2011-05-17T12:24:00.000-07:00

So this past Sunday was my official taste of a triathlon. My training consisted of swimming as much as I could over the last 3 to 4 weeks. I knew my legs would be strong coming off of the La Jolla Half and so my focus was to not drown out in the ocean. Going into the race I was filled with more excitement than nerves. I felt great about the progress I was able to accomplish in the swim and this being my first race I really had no clue what to expect and because of that I felt as if there was no pressure other than to go out and have fun.

Race Day Morning and Transition Area

Had it not been for the anticipation building up I probably would not have raced. For the second straight race my alarm on my phone failed me or at least I was too tired to wake up to it. I set it for 4am in hopes of leaving the house at 4:30am to be at the transition area by 5am only to wake up on my own at 4:50am. Rushed, I woke KC up and began to get ready. We were out of the house by 5:10am and were at the transition area by 5:30am.

Setting up my transition area was very interesting being that all I knew about it was from what I watched on youtube. I found it intimidating too, because there's the guys that just look like pros. They have the helmet, the bike, everything...and I could just feel the "newb" stamp being placed on me while I looked for my section. Following the instructions I got from youtube I got my area set up without a hiccup and hung out until the area was closed.

The Swim

Now leading up to the race I had only swam in the ocean once and that was the Friday before the race at La Jolla Cove. I had also only swam in my tri wetsuit once before the race and that was done that Friday at the Cove. I really thought the Cove swim plus the years of bodyboarding would come in handy for the swim.

When my wave started, I hung out in the back and took my sweet time getting in. I didn't want to get smashed by the pros. When I was out there there were a couple things that started to mind f*ck me. Swimming in the open water with no board sucks when fighting waves. Swimming at the Cove I was protected from waves and so it felt somewhat like a pool swim but I could still feel myself being pushed around by the waves. It wasn't until I hit the half way point that I felt comfortable and started to find my stroke.

The Bike

When it came to the bike, I knew I'd be ok cause it's not foreign to me. The transition from swim to bike can be time consuming and I tried to be quick. When I was out on the bike it wasn't all that bad. I had hoped to average 18 mph while I was out there. I did get yelled at by some pro lady though. I was by myself for a good stretch and was a bit to the left and the lady came up quick on me and told me to move right. I sort of froze up and by the time I realized I had to move over she was to the right of me and yelling "GOD DAMN YOU!" That incident aside, the bike was a flat and fast ride.

The Run

Prior to the race I had only attempted a brick once. I felt good the time I did attempt it. A little funny though in finding your stride, but good. I had the same problem at the race but this time I was fighting calf cramps for the first half mile or so. They eventually went away and I felt good the remainder of the race.

When I got out to run it felt like my feet were stuck in cement, but after the first mile I clocked in around 7:37 I knew I was moving so I pushed and brought it down to a 7:24 in the 2nd mile and a 7:11 in the final.

Results:

Overall I'm very happy with everything. All things considered, I thought I did well. I trained for 3 weeks for this race and I was able to finish 37 out 74 in my age group and 243 out of 449 males. I know I'm not going to be some pro at this tri thing, but it felt great to put up a good time for my first crack at it.

I have about 5 weeks to get ready for the SD International tri. This should be good as the distance is longer than the Sprint.

Remember the cramps in my calves? Well, it's Tuesday and my calves are SORE! It's as if I've been doing calf raises 8 hours a day non stop. I'm so damn sore.

05.09.2011 - Swimming

2011-05-09T22:34:00.000-07:00

I missed some entries. I swam on Thursday I think 800 meters in 21 minutes or so and ran as well. I've been kinda lazy in updating, but it's not cause I haven't been working out.

Tonight, I swam 1,000 meters in 26:41. I'm feeling stronger and stronger in the water and I can't believe in 3 weeks I'm swimming these long distances and not as gassed as I was 3 weeks ago. I'm gaining so much more confidence in the water now that I want to entertain the idea of a Half Iron Man next year.

This coming weekend is the Encinitas Sprint Tri. I'm using it as a "warm up" but now I'm putting times in my head that I want to finish at. I think I'm slowly but surely getting into this tri thing.

05.02.2011 - Swimming and BRICK Recap

2011-05-02T09:19:00.000-07:00

Got in the pool this morning and swam 800 meters. I felt so off when trying to swim. Breathing was off, EVERYTHING! I'll blame it on not being fully awake.

800 meters - 23:54

This past Saturday I got out and did my first BRICK. That was interesting. First cause I ate it when I tried to get out of my clips and second when I started to try and run.

Bike portion:

Run portion:

When I was running I felt like my feet were stuck in cement and I was going nowhere. Good thing is I was actually moving pretty well. Took awhile to rediscover my stride, but I powered through.

04.29.2011 - Swimming and Recap

2011-04-29T15:41:00.000-07:00

Woke up at 5:30 this morning to get some swimming in. There was another swimmer in the pool at the time and watching him made me realize how inefficient I am as a swimmer. He seemed to glide across the pool and cut through the water as if it was butter whereas I felt like a buzz saw trying to cut my way through. But hey, the guy told me he's been swimming at the pool since November and I've been at it since last week.

750 meters - 22:46

On Thursday I ran around downtown and covered 5 miles. Garmin connect info to come soon.

04.26.2011 - Swimming

2011-04-26T22:20:00.000-07:00

480 meters - 22:10.

I'm starting to question the distance that I'm assuming the pool is. I plan on taking a tape measure to the damn thing so I can get an accurate distance. The security guard was guess-timating it to be around 20 to 25 meters.

*4/27/11 UPDATE - so I went this morning and discovered the pool is really 25 meters. So in reality i covered 750 meters in 22:10.

04.25.2011 - Swimming

2011-04-25T21:50:00.000-07:00

I have roughly 3 weeks until the Encinitas Sprint Triathlon.

480 meters - 20:16

Not bad, I think. I think it's in line with how "fast" I wanted to be. I figure the race is 750 meters so this is a good start.

*UPDATE - pool is 25 meters long. I really covered 750 meters in 20:16.

04.25.2011 - Running

2011-04-25T21:49:00.000-07:00

First day running since the La Jolla Half. I felt sluggish and my legs felt heavy. I haven't really done much since the La Jolla Half. I focused on rest and having a good time. I was able to train for the first time in almost 6 weeks on Saturday with Laird and Lee.

It felt like I didn't come out of my funk until mile 3.

04.18.2011 - POY aka Proud of You [Swim]

2011-04-18T22:47:00.000-07:00

Had a very interesting day today. Friends and family had congratulated me on my race, but I think the 2 comments that mattered most came from my wife and my buddy Ryan aka "my running coach."

I don't train as often or as scientifically as my buddy Ryan and so I often look to him for guidance on all things running. So by default he becomes my running coach. Giving me tips on training, shoes or anything. So when he told me I ran a good race, I knew I did well because the guy knows his stuff when it comes to races and what constitutes a difficult course which many believe La Jolla is.

As for my wife. It's funny because at times she seems like she could care less about the races I'm in, the jiu jitsu tournaments or basketball leagues I play in. So when she was chatting up the race to me today, she started to talk about how races can mentally break you and that my will and mental strength won't let that happen. I was sort of shocked and happy that she's there in the race with me too, supporting me. The conversation turned to the SD International Tri and she recommended that I get a "warm up" race in and sign up for the Encinitas Sprint Tri to get the feel of transitions and more importantly the swim.

So as of 10:44pm tonight, I'm signed up for the Encinitas Sprint Triathlon. I have 4 weeks to see what's up. I just don't want to be the last perosn coming in from the swim and having to book it on bike and run. We'll see.

As for my workout. I got in the pool and swam for 20 min. I've marked off the distance of the pool and plan on swimming for distance and timing myself how long it takes.

04.17.2011 - La Jolla Half Marathon

2011-04-17T23:05:00.001-07:00

3 weeks before the La Jolla Half I felt confident that I was going to SMANG the crap out of the race. My training was going great. I felt strong and I felt confident. Then something happened. I ran Torrey Pines and got my @$$ handed to me. Just like that my confidence was shot. To top it off, work was becoming more and more stressful and I felt like I was losing focus.

After the dry run of Torrey Pines, my training fell off. I called it tapering, but inside I felt like I was taking too much time off. I ran only 4 times prior to the La Jolla Half. Everything felt like I was heading for a complete disappointment. The night before KC and I were up in LA for the Janet Jackson concert (amazing BTW) and had to race back down to SD. My carb loading was Pink's hot dog wrap (overrated), filled with bacon, chilli and cheese. We didn't get home until 1:30am and I wanted to be in La Jolla by 5am to catch the bus. It seemed as if I had a lot of things going against me. LACK OF REST. BAD NUTRITION. ALLERGIES.

I woke up at 5am and was stressed. I knew I couldn't make it to La Jolla in time so KC ended up driving me to the Del Mar start and then went down to La Jolla to meet me at the finish line. The start of the race was typical. Bob and weave through runners. By the time I got out to mile 3 it opened up a little bit, but surprisingly it was pretty bunched up the entire race. The overcast did wonders for me and I was able to finish strong and finish within the time frame I had set (1:43 - 1:47).

A couple of things for the next race.

- Try and get to the front so I can get in my pace right away. I may have lost at least 30 seconds from the start.

- Make sure you tie your laces good. I had to stop twice to tie my laces.

- I ran 40 seconds slower than my PR on a course that is considered way more difficult than the one I PR'd on. I know on the right course I can hit a sub 1:43 maybe even a sub 1:40, but when will that be?

04.02.2011 - Running

2011-04-03T20:29:00.000-07:00

Created by me

So I finally got out to run 10.5 miles of the La Jolla Half. I'm so glad I did cause now I know my enemy and I know what I'm up against. I think with all my recent success in training I was getting a little ahead of myself and I think today's run brought me to reality.

A couple of side notes that I know and hope won't happen come race day:

1. Diet. I ended up having a Rockstar and Donut for breakfast and that's all I had. Definitely won't be eating like that come race day. Oatmeal and a banana 2-3 hours before the race.

2. Nutrition. I left my 5 Hour Energy in the car and I typically take one before I run along with a Gu 45 minutes later.

3. Weather. I ran around noon and it was surpisingly warm with no clouds.

4. Adrendaline. I found myself a bit too pumped up when running. Hopefully I'll have that under control come race day.

With all the excuses out the way, here's the run.

Based off of all the training leading up to the race I truly believed a time between 1:43 and 1:47 was possible. I still think 1:47 and faster is definitely possible. Averaging below a 8 min pace the first 5 miles will get my stride going. I'll concede a 9:40 at the big hill then start chopping away until I can get down to hopefully an 8:20 or faster pace.

I'll probably hit Torrey Pines again next Sunday to get another crack at it before the race.

03.30.2011 - Running Recap (3/26)

2011-03-30T09:46:00.000-07:00

Created by me

I'm a firm believer in train how you intend to compete. So if it means wearing a head band...wear it, if it means running with music...run w/ music. So in the last 2-3 months of training for the LJ half, I've come to one clear epiphany and that is I don't need music to run. I was notorious for always running with music as if it was a way to keep my mind focused. I've recently discovered I don't need music and actually find my stride faster than I would wearing headphones. So heading into the LJ, I'll be running my first half marathon without headphones.

This leads me to this past Saturday where I intended to run a course that mirrors the LJ half as best as possible and to introduce GU into my runs as well (as I plan on using it). Typically on long runs my dilemma is what to do about water. Should I run with a water bottle or a belt? I find the belt a bit bothersome so lately on long runs I typically just hold it in my hand. Saturday's run was pretty surprising and kinda zeroed me in on my strategy for the race.

NO MUSIC.
GU.
WATER BOTTLE.

03/25/2011 - Running Recap for the week

2011-03-25T09:32:00.000-07:00

Created by me

Thursday 03/24/2011 - Hill Sprints

This was the first time doing sprints at that distance. I definitely felt tired, but could have pushed harder. I was trying to feel the distance and incline out too much. I wanted to make sure I was pushing strong the entire time but not gas out at any point. I have 2 more sprints lined up at this distance so let's get at it.

Tuesday 03/22/2011 - 6 Miles (Flat)

Really trying to get more distance in on my Tuesday runs. I think for the next 2 weeks I'll be doing anywhere from 6 to 8 miles to get the legs ready for the race.

03.20.2011 - Running Recap

2011-03-20T15:34:00.000-07:00

Created by me

Tuesday - 4 Miles around the neighborhood

Thursday - Hill Sprints 4 x 0.4 Miles

Sunday - 8 Miles (no headphones!)

03.08.2011 - Swimming

2011-03-08T21:05:00.000-08:00

First time in the pool. Gunned for 20 minutes of swimming. I measured the pool using my garmin and it said it's roughly .01 miles (one way) and about .03 (up and back).

With that all said. I got 24 laps in. Doing the math that's not good. I have a HUGE uphill battle for the Tri.

03.07.2011 - Running Recap

2011-03-07T22:40:00.000-08:00

Created by me

Missed my entries for last week.

March 1st

The Incident

Went for a run late Saturday night. I should've known it was going to be fucked up run. First, my iPod was dead and typically if that happens I call it quits right there. Second, I was gunning for 8 miles and the route I took I decided to do in reverse. Being without my music ended up not being such a problem. I ended up feeling more focused than I typically am when running with it.

So as a good runner I always run facing traffic so that I don't get blindsided by idiot drivers. This is probably even more important at night, with drunk drivers and visibility at times being poor. So in and around the 5 mile mark I see this car driving really slow. Just creeping. Right then I knew shit was going down. Immediately I thought, I'm getting shot at with something; a paintball gun maybe a bb gun or I'm just going to have shit thrown at me. Worst case scenario, a kidnapping. As they come up a guy is hanging out the window and throws something at me. I didn't know what it was until it hit. An egg. So I start charging at the car telling these fuckers to come out of the car. They of course start speeding off like a bunch of pussies, yet talk shit. I give chase and just stop because they're in a car.

Of course this fucks up my run and I start to walk. I continue to look back and notice that these guys bust a U-turn at the light. Seeing this, I bolt across the street and start sprinting towards them in the middle of the road. These fuckers stop the car. Back up and go speeding off away. I felt like the T-1000 giving chase.

I'm thinking of running at night all the time now in hopes of running into these fuckers.

03.07.2011 - Workout

2011-03-07T22:20:00.000-08:00

300 Kettlebell Challenge

Don't put kettlebell down untill done. Rest whenever needed.

Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)

Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)

Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)

Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps

02.27.2011 - Running

2011-02-28T08:46:00.001-08:00

Created by me

Due to time constraints I ended up only doing 6 miles when I was scheduled for about 8 miles.

02.25.2011 - Running

2011-02-25T23:04:00.000-08:00

Created by me

F'd up when I was doing my hill repeats. Instead of hitting the "Lap" button after my rest I hit the "Start/Stop" which screwed up my second rep. Being almost 3/4th of the way up I just did one more rep.

Need to focus in on getting more miles in.

Final set

02.24.2011 - Training

2011-02-24T21:47:00.000-08:00

De La Riva Guard Passing
- establish elbow knee
- pivot on heel

Abu Dhabi Pro World Trials

2011-02-22T23:06:00.000-08:00

So last week I decided to sign up for the Abu Dhabi Pro World Trials. I can't say that I've been training specifically for the tournament, which in many ways has been helping my psyche. It feels good not feeling so bogged down by the thought of competition and just going out there for the love of BJJ and most importantly discover a bit more about myself.

It's my birthday weekend and it will be my first time competing as a purple belt so why not?

02.22.2011 - Running

2011-02-22T22:47:00.001-08:00

Created by me

Need to focus in on getting more miles in.

02.22.2011 - Training

2011-02-22T17:38:00.001-08:00

It's a truism in BJJ that the moves work - you just have to have faith in them.

De La Riva Guard Work:

Lasso Sweep
- lasso needs to be over elbow
- bridge and drive leg across chest (deeper the better)
- berimbolo to the back if there

De La Riva Passing:

Leg Drag
- elbow knee (near hand controlling opponent's free leg)
- back step and step over (using far arm to control DLR hook)
- leg drag leg across hip

Other DLR passing from Monday:
- pivot on heel to turn foot out
- drive and work staple pass

02.20.2011 - Running

2011-02-21T08:24:00.000-08:00

Created by me

Felt really strong.

02.17.2011 - Running

2011-02-17T22:35:00.001-08:00

Created by me

Hill repeats suck when you have the following:

1. A f*cked up lower back.
2. Sore hamstrings

It took me 15 minutes to do my warm up mile.

02.15.2011 - Running

2011-02-15T14:05:00.001-08:00

Created by me

Missed out on running in the morning. Made up for it at lunch downtown. Good rolling hills.

02.13.2011 - Running

2011-02-13T16:54:00.000-08:00

Created by me

Worked on distance today. Felt strong on the hill.

02.09.2011 - Running

2011-02-09T23:32:00.001-08:00

Created by OnePlusYou

Hill repeats. Did considerably better than last week. I'm wondering if it's the rest I'm taking between sets or if it's the fact I ran at night instead of in the morning.

02.08.2011 - Training

2011-02-08T13:30:00.000-08:00

Worked on the following:

A couple of key notes:

- use your leg as a hook to pull them
- pull them on top of you then between your legs
- swing back on top if they open legs and take sidemount.

Worked on the Berimbolo roll from DLR:

Rafael sets it up at 1:33.

Key notes:

- control goes from belt to opposite hip
- eventually the hand controlling on the DLR side will switch to the other leg

What I can't figure out is how to create the momentum when they have strong control of the free leg.

02.07.2011 - Running

2011-02-07T08:42:00.000-08:00

Created by OnePlusYou

Definitely felt very fatigued this morning when I went to run. HBO's 24/7 makes waking up early and running look way sexier.

02.05.2011 - Training

2011-02-05T15:09:00.001-08:00

Staple Pass
- elbow-knee
- shuck leg across
- sprawl
- backdoor or walk up

DLR lasso sweep
- lasso near arm
- pressure arm
- take back or finish arm when they roll

Other notes
- stay tight on back (whisper in ear)

Published with Blogger-droid v1.6.6

02.04.2011 - Running

2011-02-04T21:32:00.001-08:00

Created by OnePlusYou

6 miles of hills. This better pay off.

02.04.2011 - Training

2011-02-04T21:30:00.001-08:00

Half guard passing

- force half drive leg to bend of leg. (like fighting DLR)
- pop leg out and replace with other
- sprawl
- walk up or go back door

Rolled two seven minute rounds.

Published with Blogger-droid v1.6.6

2011 Focus

2011-02-02T09:13:00.000-08:00

Had the following conversation with Mike. He just simplified my 2011 training for me.

Mike: yo
Me: what up son
Mike: got a mission for u
Me: sup
Mike: main focus now is to work on 1 sub from the guard and being able to sweep at will
Mike: just be able to get off your back
Me: got it. sweep at will
Mike: i think omoplata is the best cuz it can be sweep or sub and its available from open guard
Mike: but use it as a tool to get the sweep or submission
Mike: so every match u do should start with you on your back
Me: i was thinking omoplatata cause it leads to other stuff. sweep or another sub
like picking back choke would be tough, right? but force you to take the back type of deal am i thinking right?
Mike: yeah back is good. once youre on top u can do whatever u want
the way u should practice though is start on your back, sweep, pass, submit
just so u can work passing too. if they pull on you do double guard pull and force them to come on top or use the berimbolo to take the back or top position
Me: ok
Mike: but focus on all situations from starting in guard
getting on top is your goal for purple

02.02.2011 - Running

2011-02-02T08:47:00.000-08:00

Created by OnePlusYou

It's bad enough trying to do these hill repeats, but having strong winds pushing you back is the WORST!

Im Da Best Mayne!

2011-02-01T18:31:00.001-08:00

So when we bought Dance Central I told my wife I had one goal and that was to become the best at BBD's Poison. You don't know how many frustrating nights I had trying to break 887,250 points. I tried everything, hitting "Flawless" on every move and yet still would come up short a couple hundred points.

But tonight, it all changed. I found the secret to put me over the top and now I can retire from Dance Central.

#1 on Dance Central's Poison. No cue cards.

02.01.2011 - Training

2011-02-01T13:43:00.000-08:00

Worked takedowns. Major keys for the two takedowns worked on:

1. Make em dance til they step your way or open up
2. Need to be under 'em
3. Worked from collar and sleeve control

Fireman's carry

- key is to get under 'em
- pull and throw
- be upright don't get stapled

Backbreaker

- block leg
- clear body
- control pants

Other notes:

- stay on your toes more when in sidemount (hip to hip)

02.01.2011 - Workout

2011-02-01T08:44:00.001-08:00

What is best in life? I think Conan said it best.

"TO CRUSH YOU ENEMIES, SEE THEM DRIVEN BEFORE YOU, AND TO HEAR THE LAMENTATION OF THE WOMEN"

300 Kettlebell Challenge

Don't put kettlebell down untill done. Rest whenever needed.

Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)

Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)

Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)

Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps

Burned Out

2011-01-31T22:18:00.001-08:00

The lamp in our TV burned out. $134 for this. Coulda been worse. Coulda bought from Fry's for $250. At least we can get back to Dance Central now.

01.31.2011 - Running

2011-01-31T10:18:00.001-08:00

Created by OnePlusYou

Woke up this morning to run at 5am and had the following conversation with an inner voice.

Voice: "It's cold outside and that's a long ass run."
Me: "It's not that bad, plus I have 11 weeks until the race."
Voice: "That's plenty of time...rest up now."
Me" "STFU...I'm going."

That inner voice sure is a muthafucka.

Hardest thing about working out in the morning is getting out of bed. The actual work out is the easiest part.

01.28.2011 - Training

2011-01-29T10:36:00.000-08:00

Half guard passing to brabo grip

- elbow-knee to control opponent
- look through legs to finish choke

Back step to knee bar
- grab pants and sit on them

01.24.2011 - Running

2011-01-24T23:10:00.001-08:00

4 miles at night.

01.24.2011 - Training

2011-01-24T16:31:00.000-08:00

Focused in on Half Guard Passing

Head to Head
- walk legs out
- stiff arm
- pry legs

Reverse Half
- swim to isolate far arm
- opponent's arm must be driven to their head
- insert knee and pry (use toes if needed)
- take back if bridge

Key is to go back and forth. Head control and to reverse keysa.

01.22.2011 - Cycling

2011-01-24T09:03:00.000-08:00

20 Miles with Mark.

Elapsed time was almost 2 hours, versus moving time of 1 hour and 34 minutes.

01.20.2011 - Workout

2011-01-20T21:56:00.000-08:00

5 rounds, 5 reps

Deadlifts
135 - 185 - 185 - 205 - 225

Hang Cleans
95 - 95 - 115 - 115 -135

Flat Bench
135 - 155 - 165 - 175 - 185

01.18.2011 - Workout

2011-01-19T10:10:00.000-08:00

01.17.2011 - Run

2011-01-17T19:31:00.000-08:00

3 miles around the neighborhood. Feel good about where I'm at already. Need to figure out how to finalize my training program. Hoping not to peak too early.

01.17.2011 - Training

2011-01-17T13:08:00.000-08:00

Worked half guard passing:
- always fight fight for underhook
- head down, ear to ear
- shoulder pressure
- hips down
- walk legs down
- if losing position, switch head positioning

Worked attacking back from cobra:
- look for eziekel
- transition to armbar
- attack neck immediately

01.15.2011 - Run

2011-01-15T12:22:00.001-08:00

Ran my normal 3 mile route pushing Kaitlyn in the BoB. Not fun.

01.15.2011 - Run Recap

2011-01-15T12:12:00.000-08:00

Did not log 2 days of running. Nothing to brag about, but definitely needed to log em.

AM 5k 01.10.11

New Year's Run - 01.01.11

01.14.2011 - Training

2011-01-14T13:36:00.000-08:00

Worked on maintaining the back and finishing.

They escape to non choking hand
- sit them up
- re-establish hooks

They escape to choking hand
- can let them out (no hooks)and finish (lawn mower) *remember elbow off mat
- let out and sit up to finish

Finishing the choke:
- stay glued to their shoulder
- when finishing get off forearm and elbow

01.13.2011 - Workout

2011-01-13T22:17:00.000-08:00

5 rounds, 5 reps of:

Back Squat*
135 / 155 / 175 / 185 / 205

*Used a smith machine.
Flat Bench
135 / 155 / 165 / 185 / 185

Hang Clean
75 / 95 / 95 / 105 / 115

Need to focus on getting good form on squats and just getting back into lifting weights again.
Cool down:
3 x 5 reps of wide pull ups

01.10.2011 - Training

2011-01-10T15:34:00.000-08:00

Worked on guard pass to taking back.

Guard Passing:
Leg on shoulder
Over/Under to leg on shoulder

- Never pass on your knees, always on your toes

Scenarios to taking back if turtled:

- Cobrinha walk back to open up knee and elbow (control elbow)
- Slice knee in (ride the thigh and torque ankle w/ other leg). Remember to slide knee in if tight.
- Jump the back and roll

Finishing the back:

- work to get on elbow when finishing
- turn lapel out

Drill from Guard or Guard Passing. All starts there.

01.10.2011 - Run

2011-01-10T10:10:00.000-08:00

It's a new year and I started it off horribly. On the 1st I was able to get a 3 mile run in thinking it'll be a great start to the year. Unfortunately that was the last time I would run in the new year until today. With the wife and oldest child catching the flu I'm pretty sure I had got it too, but it only amounted into a cough and congestion thankfully. All my hopes of starting the year off strong went down the drain.

I ended 2010 strong. Achieving one of the goals I had set out to accomplish and that was my purple belt. In a sadistic way of achieving it Mike decided to hold an in-house tournament with 8 people. Winner gets their belt. It only gets better. In each round it's a best 2 out of 3, with the first round being in the gi and the second without. If it's a tie, it goes to a coin toss with the winner of the coin toss picking if it's gi or no gi. My first match up lasted 25 minutes. The second match (with the same guy) lasted 20 minutes. In the semifinals, my first match was 30 minutes with the second match going 20 minutes. Needless to say I was smoked by the time we hit the finals. Mike made it only one "demo" match and I ended up losing the match but was given my purple belt still. It took a whole week for me to recover from the tournament. From head to toe I was literally sore.

Looking forward to 2011, I've already committed myself to achieving some goals. I signed up for the Camp Pendleton Mud Run with my cousins. I had hoped to do the Triple Crown this year and since I didn't sign up early enough it looks as if I won't accomplish it this year. I did however sign up for the La Jolla Half Marathon. This will be the first time I attack this race and I can say I've completed the Triple Crown, though it took me over 4 years. Wanting to step it up a bit more, I decided to sign up for the San Diego International Triathlon. I figured I should skip the Sprint Tris and just dive head first into something a little more challenging.

So that's what's on the agenda for 2011. Let's see how it goes.

Today: 5k with hills

Cool down:

2 Rounds of:
- 10 pull ups
- 10 hindu push ups
- 10 sit outs

Situps

11.30.2010 - Training

2010-11-30T14:45:00.000-08:00

Guard Recovery

- keep turtled
- elbows inside knees
- look to spin

Turtle

- make sure same side arm defends hooks
- turn to replace or work for single leg

Leg on Shoulder Defense

- same side hand grab over the top of shoulder (try and reach armpit)
- chop down and into them
- take back, but neck should be open immediately for a choke

11.29.2010 - Training

2010-11-29T12:30:00.000-08:00

At Galvao's.

Half Guard

- knee high in pit
- frame elbow inside knee
- establish underhook
- get to knees or gator roll (back and forth)
- bridge on gator roll to torque knee

Options from position:

- Get to knees for takedown
- Gator roll for sweep
- Take back
- Deep half

11.04.2010 - Training

2010-11-04T16:44:00.000-07:00

Terere Pass

Key concepts to remember:

- control of near side leg
- head positioning (stomach, shoulder, jaw)
- control of elbow or collar

Things to remember:

- pass to control legs
- sit on ankle and turtle to defend
- look for re-arm drag
- look to re-establish pass control

10.07.10 - Run

2010-10-08T09:16:00.000-07:00

Late run yesterday.

10.04.10 - Run

2010-10-05T11:26:00.000-07:00

I ran Monday morning and wasn't able to post it. I also ran last Friday and forgot to post it as well. Here are the recaps:

10.04.10 - AM Run

10.01.10 - Lunch Run

10.04.10 - Recap

2010-10-04T10:13:00.000-07:00

I was out in San Francisco for Oracle training and was able to run. Here are the recaps:

9/20/10

9/21/10

9/22/10

9/23/10

09.13.10 - Running

2010-09-13T09:33:00.000-07:00

Woke up and ran this morning. Really trying my hardest to make this a habit, but it's sooo difficult. I feel great though. I'm in the office and I'm good to go. We'll see how I feel around 2:30pm. Then the question is will I run for another cup of coffee, maybe an energy drink...when really all I need is a 5 Hour Energy Shot. LOL.

DC Rainmaker Giveaway

2010-09-02T10:09:00.000-07:00

September 310XT Giveaway

I hope I win...haha.

09.01.10 - Running

2010-09-01T13:46:00.000-07:00

Last night I took flexeril to help with my neck and I probably could've slept this entire day. When I got into work it felt as if my body was still asleep...that stuff is no joke. Bad part is my neck isn't healed but it feels better.

Since I can't train w/ a jacked up neck I decided to go run 4 miles at lunch. I made the mistake of running into the "$6 Million Dollar Man" in the locker room. He invited me to go run 7 miles of hills through Balboa. I was very hesitant cause 7 miles is asking a lot of me right now and I know what kind of pace this guy does (he qualified for Boston just to give you an idea). I told him I'd run with them so I can find the hilly path in Balboa but I definitely didn't want to hold them back. I held strong with them for almost 2 miles and then they were gone. I finished up with 4 miles...a very tough 4 miles.

Found this. Just what I needed:

08.31.10 - Training

2010-08-31T14:02:00.000-07:00

Open Guard w/ cross collar grip

- ankle pick (opposite foot comes up)
- leg sweep (same side foot comes up)
- collar drag (when opponent tries to run around)
- loop choke (if opponent keeps head in)

F*cked up my neck today. I'm praying I won't be out for too long.

08.31.10 - Workout

2010-08-31T08:54:00.000-07:00

Surprisingly got my butt out of bed to workout. Typically I should do 30 reps each, but due to time constraints I down shifted to 20 (plus I'm feeling a little out of shape). I'm hoping as I progress and get in better shape I'm banging out 30 reps of each and done in 30 minutes.

1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

Note to self - take deuce before working out cause I kinda felt like shiet.

POWER BALANCE UPDATE

So at the beginning of the month I bought a Power Balance bracelet because of the hype. I must say it's power of persuasion has been helpful. I feel better, etc... but apparently my body produces too much energy that it's back firing now. For some reason I've been able to burn a hole through my power balance disc.

I contacted Power Balance and they said this shouldn't happen, so I'm sending it back to them and they said they'd be more than happy to replace it. So for a week or two I will be susceptible to lose my balance and possibly not be as strong as I would like.

08.30.10 - Running

2010-08-30T14:01:00.000-07:00

After a long layoff due to work and being home with my kids I finally made the time to run. Initially I planned on running 3 miles before work today, but changed my schedule to run at lunch since there was no lunch time class at the Stronghold today.

08.10.10 - Training

2010-08-11T09:12:00.000-07:00

Half Guard Passing

- remember to sit and staple leg
- leg through middle pass or push up pass
- remember to adjust their back when going to the push up pass

Weekend Update

2010-08-09T10:04:00.000-07:00

This weekend was all about resting and catching up on our sleep. Unfortunately I don't think it's helping us adjust back to San Diego time. It's like the "Island" is calling us back and we're stuck in "Island" time and we all know how that ended for Jack and company. Luckily for us time moves slower on the Island, so we're trying our hardest to mimic laziness.

Saturday Kaitlyn woke me up to her demands of milk and the Wiggles. With her busy with her Wiggles we were able to sleep in until 11am. We had a baby shower to attend in the afternoon and had to go to the mall to buy some wrapping paper and to kill some time.

Kaitlyn enjoying her Jamba Juice. This kid yells "Juice" every time she sees the Jamba Juice logo, it's ridiculous.

I ended up buying a Power Balance bracelet for myself. I've seen NBA players wear it and even took the test in last year's AFC. Not so sure if it's hocus pocus, mind tricks but if it tricks my mind to believe I'm even more AMAZING then so be it.

I will say I feel more focused, maybe it's my mind playing tricks on me or maybe it's me just justifying the fact that I spent $30 on it. I used to rock the Phiten bracelet, until it gave me ring worm. I think it had to do with the fact that it was neoprene, thus the reason I'm wearing a silicon Power Balance bracelet now. I mean if Shaq approves of it...it has to be legit. Too bad this thing doesn't help his free throw shooting.

At the baby shower Ray and Kristine had a jumper to help entertain the kids and naturally Kaitlyn wanted to go in. This girl still hasn't figured out how to jump in the jumper. She bounces one or two times then decides to land on her butt. I wish I caught it on video but she ended up bouncing twice like she always does, then drops to land on her butt and I guess she had so much momentum she lands on her back then shoulder rolls over her head. Pretty nuts.

After the baby shower we visited my brother to catch the Silva / Sonnen fight. It's always fun when you have fights going on and you have kids to entertain you as well.

This brings us to Sunday. We were supposed to wake up early to go to church...didn't happen. We ended up going in the afternoon and met up with my parents for dinner because surprise, surprise...they're heading out of the country...AGAIN. This time they're going to Europe and won't be back for 2 weeks.

Lastly, today is August 9th and my baby boy is officially 4 months old. I can't believe how fast time is flying. This boy looks like he's 6 months old though.

08.09.10 - Training

2010-08-09T09:44:00.000-07:00

Woke up early to hit the gym. This morning it was just me, Mike and "Older" Mike. Got about 5 rounds in before having to shower up and get ready for work.

No other highlights to add, other than the fact I need to work on my escapes when my opponent has my back.

Good interview with Jordan Schultz.

Maui Recap

2010-08-06T12:16:00.000-07:00

From July 28th to August 4th I got to spend my time in Maui with my wife and kids to celebrate my cousin Mark's wedding. I feel like I could go on and on about the trip and experience, but what better way than to tell a story through pictures. I mean think about it. What books did you like to read the most growing up...the ones with pictures.

So as my boy Marvel would say, "Let's go"

We left SD around 10am on the 28th. Luckily Kaitlyn and Caleb slept most of the flight, making it easier on us.

Caleb knocked out before the flight.

Kaitlyn looking for her cousin Noah. Kaitlyn was constantly asking my brother where was here cousin Noah. So Jay told her Noah was coming and that he was riding on the wing. This kept her busy for an hour as she kept looking for him on the flight and throughout the trip.

The perfect storm came together on Maui when the Bandala and Raagas boys got together, aka the "Four Horsemen."

From right to left: my brother Jay, Jo, Mark (the groom) and me with Caleb (horsemen in training). This was taken before the Luau at the Royal Lahina, where Kaitlyn was mesmerized by the girls dancing. We're definitely looking into classes for her now.

The newlyweds, Mr. and Mrs. Bandala.

The wedding and rehearsal took place on Thursday and Friday. The other days were filled with food, activities, more food and more activities.

FOOD RECAP

I can honestly say I didn't have a single bad meal the entire time I was out in Maui. The food was just re-dunk-ulous. The sad thing is I probably didn't even hit some half of the spots.

The Gazebo - located in Napili. Amazing pancakes and omelettes.

Portugese sausgage omelette. The Big Kahuna omelette was just as good if not better...bacon, Porgugese sausage, avocado and cheese. Bacon makes anything better.

Banana and macadamia nut pancakes were amazing, but when you add the coconut syrup it takes it to AMAZING-ER which I thought were unreachable levels until I had the syrup.

Da Kitchen - 2 spots that I know of, one in Lahina and I think Keihi.

Deep fried Spam Musubi....THE TRUTH!

Loco Moco.

You can't forget about Zippy's...classic Hawaiian fast food.

Not pictured are Ululani's Shave Ice and Aloha Mixed Plate. I lived dangerous by adding condensed milk to my shave ice and was blown away and Aloha Mixed Plate had some of the best chicken (Shoyou Chicken).

If I had to wrap it up, I would say I was making the "Oh" face that this dude does every time he bites into something yummy.

But minus the bizarre food and gay tendencies.

ACTIVITIES

I did get to run (once) while I was out in Maui.

Wasn't really all that motivated to run when the ocean was right there. Some video of us cliff jumping and snorkeling.

Me jumping off of Black Rock.

Jo and Jay jumping. Jo took it to another level.

The groomsmen goofing around.

Kaitlyn getting in on the action.

Some other pics:

Definitely need to go back. One of the best vacations I've been on.

07.24.10 - Cycling

2010-07-24T09:53:00.000-07:00

Saturday morning Edson, Ray, Eric and I ride out. We tried to get out on the road as early as possible because people, like myself had to be places (work). After getting only 2 hours sleep we ventured off and attacked the 52. This was my first time attempting that hill.

My heart rate monitor must have been slipping because it looks as if I was barely working...unless I'm that amazing. I like to believe it's the latter.

Another thing to note. The inside part of my knee (medial) has been hurting a lot. Not sure if it's my set up since I've never been professionally fitted for my bike. It all started when I started cycling too is what I noticed. It bothered me I did the LTHR test my knee was hurting after, my recent run and today's ride. Maybe I need new running shoes or maybe I need to adjust my seat.

I checked in with Dr. Web about what it could be. Here's a couple of things. It's either a meniscus tear or a medial collateral ligament sprain based upon the swelling and location.

Swelling
Swelling of the knee is common with several different knee problems. When there is swelling immediately after an injury (within an hour), the most common causes are an injury to the anterior cruciate ligament or a fracture of the top of the shin bone. When swelling develops gradually over hours to days, the injury is more likely a tear of the meniscus or a ligament sprain. Swelling that occurs without the presence of a known injury can be due to arthritis (common), gout (less common), or a joint infection (uncommon).

Location of Pain
The location of the pain can be an important part of tracking down the symptoms.

Inside of the knee: Pain on the inside, or medial aspect, of the knee is commonly caused by medial meniscus tears, medial collateral ligament injuries, and arthritis of the joint.

For cycling medial knee problems it could be:

Medial (inner side)

Reasons
- medial collateral ligament pes anserenus

Causes
- cleat position too wide - foot held externally rotated (toes point out)
- excessive knee frontal plane motion
- too little pedal float

Possible solutions
- narrow foot position by moving cleat towards the outside of the foot (thus your foot moves nearer the bottom bracket)
- orthotic or wedge to correct foot alignment
- pedal float should be 6 - 8 degrees

I LOVE SELF DIAGNOSING MYSELF.

07.21.10 - Running

2010-07-21T13:29:00.000-07:00

"The greatest danger for most of us is not that we aim too high and we miss it, but we aim too low and reach it." - Michelangelo

Today was the first day running to my heart rate. On the menu:

- Zone 1-2 Run, 45 minute run on a gently rolling course (I ended up running on an all flat course)
- Check cadence: Count left foot strikes for 15 seconds. Goal is 22 or higher.

Here's a good write up on cadence.

Running to my heart rate was a complete 180 for me. Typically I like to run like a mongo, "balls to the wall" type attitude. Running and trying to keep my heart rate in zones 1 and 2 was challenging because instead of running to my pace (which I used to do) I had to see where my heart rate was.

Here's how I remembered where to keep my heart rate:

A simple reminder. Keep it between 125 and 151.

Zone 1 - 125 to 141 bpm
Zone 2 - 142 to 151 bpm

I checked my cadence every 5 minutes: 23, 22, 22, 22, 22, 22, 23, 22, 22

I ended up keeping my heart rate around 144 bpm the entire run.

Feeling a little sick

2010-07-20T09:25:00.000-07:00

The wife and kids have been sick since last week and I was lucky enough to dodge whatever they had until this past weekend. Itchy throat, a little fever and congestion equals no fun for me. I was contemplating doing the mongo thing and working out anyways, but with work being busy I might as well take some time off from working out.

I had packed my gym bag yesterday to run and today in hopes of training but I'm going to be a little bit cautious about everything. It would suck to get someone at the gym sick (though I don't think I'm THAT sick) and I do think sweating would help.

I'll just take another day off today, since I'm feeling better and be back on it tomorrow (I hope)

UPDATE - was pretty bummed about not running or training today, but was completely stoked to go to lunch with the wife and kids.

Face to face, a birthday and a little magic

2010-07-18T13:06:00.000-07:00

This past Wednesday (July 14th) my parents came back from the Philippines, just in time for Caleb's baptism. They fly back and forth spending 4 to 5 months at a time there or here. It's always special when my parents come back cause quite frankly I miss them, but this return was extremely special for the family as my parents, Oyong (Grandpa) and Oyang (Grandma), got to meet Caleb in person for the first time. They were in the Philippines when he was born, which on the surface some would think that sucks but in reality works out for the best. They'll start watching in Kaitlyn and Caleb in August (when Kirstie goes back to work) for 5 months and then it's time for them to go back. So you can see how it works out for the best.

Caleb and Oyang

Caleb and Oyong

The 15th was Roger's 27th birthday and we celebrated at Red Lobster. I had to take this pic to show the eerie resemblance of Caleb and Roger. It's as if someone went in a time machine and stole Roger and brought him to present day to meet each other.

Doesn't this ruin the space time continuum?

So as you can see it was a busy last few days. Wednesday my parents come back, Roger's birthday on Thursday, Caleb's baptism on Friday followed by his party on Saturday. Throw on top of all that I'm working weekends (guess where I'm updating this blog from), it's been hectic.

As I said Caleb's party was on Saturday and as always it's great to spend time with family and friends. Kaitlyn, being the showstopper that she is didn't want to take a back seat to her brother's celebration so of course she had to pull out a magic trick.

It's been a blessed few days, minus the working weekends.

07.15.10 - Running

2010-07-15T14:23:00.000-07:00

Today was my test day. To find out what my Lactate Threshold Heart Rate.

"...the lactate threshold heart rate is a measurement of exercise intensity in which the body can no longer clear any one of the by-products of exercise, and consequently this by-product begins to accumulate in the blood. This results in the burn that is felt in the muscles during extreme weight lifting, races, and other such intensities. The reason that you need to determine your own lactate threshold heart rate and even be concerned about it is because in order to train your heart and lungs to be strong in the first place, you need to be working on developing a good aerobic base."

To find out your lactate threshold heart rate is, Ben told me to do the following:

Do a 30-minute time trail all by yourself (no training partners and not in a race). Again, it should be done as if it was a race for the entire 30 minutes. But at 10 minutes into the test click the lap button on your heart rate monitor. When done look to see what your average heart rate was the last 20 minutes. The number is an approximation of your LTHR.

Over the 30 minutes I averaged 171 bpm and the last 20 minutes 167 bpm. From the article link above:

"Of course this won't be 100% scientifically accurate but it will be close enough to understand your own lactate threshold heart rate and from there be able to determine your own aerobic base. If your lactate threshold heart rate is 120, then you want to be working at 65%-75% of that, or 78-90 beats, for as long as possible. This develops your aerobic base and strenthens your heart and lungs. Once you've established a good aerobic base then you can work on strengthening your muscles and improving the time of your competitions for each part of your triathlons."

From that, I guess my I should be working out between 110 bpm and 125 bpm.

*UPDATE (7/16/2010)*

Just talked to Ben and we set up my zones:

Zone 1: Recovery 125 - 141 bpm

Zone 2: Aerobic 142 - 151 bpm

Zone 3: Tempo 152 - 159 bpm

Zone 4: SubThreshold 160 - 166 bpm

Zone 5A: SuperThreshold 167 - 169 bpm

Zone 5B: Aerobic Capacity 170 - 176 bpm

Zone 5C: Anaerobic Capacity 177 - 250 bpm

Looks like I might be running

2010-07-14T15:05:00.000-07:00

Was really bummed out that I hadn't done a race this year. In the last two months I've been trying to find a race to do, but it looks like that's all changing. With the help of a good friend and training partner from the Stronghold, Ben, I plan on running a half marathon before the year is over.

Ben is going to be taking on the role of my running / triathlon coach for the next year. He recently offered to help me prepare for the Mission Bay Sprint Triathlon which is on October 3rd. Unfortunately with American Nationals and the Disney Scavenger Hunt happening on September 25th and 26th I highly doubt I can get the permission slip signed for the triathlon. So the next best thing is to do a half marathon. He's been breaking down the science behind training. Trying to run with a certain cadence and within certain zones. All foreign concepts to me. I've always looked at running and training as going out there and pushing it, but he's been showing me articles on how to train properly and so I'm going to give it a try with his guidance. I mean the guy did Half Ironman in Hawaii and did the run in 1:56:11 after the swim and bike (which he did at a 19.7 mph pace), so I figure he knows what the f*ck he's doing.

Searching around it came down to two races:

Rock 'n' Roll Vegas Half is on December 5th while the Silver Strand Half is on November 14th. Both races are flat, out and back courses. RnR is in Vegas, enough said, while the Silver Strand is local. Tough decision, but I think I'm going with the Silver Strand...FINAL ANSWER.

I figure it's a cheaper event (about $100 cheaper) and it's local so I save on the travel costs on top of the gambling costs. So Silver Strand it is...now I gotta check in with the wife to make sure we don't have anything going on that weekend.

We'll see how training smarter not harder works for me. I guess Scrooge McDuck had it right all along, "Work smarter, NOT harder".

07.14.10 - Training

2010-07-14T13:47:00.000-07:00

Warmed up with takedowns. I hate takedowns, probably cause I suck at them and have only one takedown that I like to go to. I need to look more into takedowns and throws w/ the gi.

Reviewed the Escape to Omoplata from Tuesday.

A couple of finer points Mike discussed on finishing the omoplata:

- release your legs to "chop" down on their neck to push them down
- if it's loose, take the back or attack the neck w/ an eziekiel
- when climbing the back pin elbow on back

07.14.10 - Cycling

2010-07-14T09:00:00.000-07:00

My Wednesday morning ride with the cousins ended up being just with a cousin, PJ. Mark is working mornings until his wedding and Hanz is out a road bike since PJ sold his fixie.

Was a great ride. PJ really pushed me hard especially towards the end and on hills. It was an interesting start to the ride as we saw a coyote running across H Street.

I'm pretty sure it was a coyote, but a part of me thinks it was a wolf.

Overall great ride. I need to do some ab work tonight because of the wolf picture above. Was hoping to get some yoga in too to get the legs loose.

7.13.10 - Training

2010-07-13T13:39:00.000-07:00

Sidemount Escapes to Omoplata

1. Shrimp to Omoplata
- remember to pinch knees on top of shoulder

2. Bridge and Roll to Omoplata
- let them roll into you

3. Spin to Triangle / Omoplata
- spin w/ legs wide enough to get their neck
- pull them into the triangle

Finishing the Omoplata
- secure the belt
- if they expose their back (sit on butt) climb the back
- if they posture, use belt as a securing point and drop elbow between their knee and you. scoot out

7.13.10 - Workout

2010-07-13T09:32:00.000-07:00

Dragged my butt out of bed to try and workout. I struggled through it and because I struggled I don't know if this is whole AM workout thing is gonna work for me.

1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

07.12.10 - Running

2010-07-12T19:40:00.000-07:00

Learned a valuable lesson today. When you go running, be sure you change your Garmin to the "Running" mode. Lucky for me I was able to change the activity online to running.

Since I've been sucking at working out in the morning I had to run in the afternoon. I took Kaitlyn with me in the BOB and that's never quite fun, pushing an additional 30+ lbs around up hills. We did 4 miles exactly out and to the park. Kix and I hung out for about 30 minutes at the park where she got to climb and slide around in the jungle gym. I did the last mile back to the house as a cool down walk.

Dancing and Bathing

2010-07-11T22:32:00.001-07:00

Fun filled weekend with the wife and kids. Saturday after the long ride I tried to repay my wife's patience by taking her out and about to where ever she chose. It was the least I could do after leaving the house at 6am and coming home at 3pm, when I told her I'd be back by 11 or 12.

After running around and shopping we celebrated my "cousin" Melanie's 21st birthday where Kaitlyn decided to try and steal the show with her sweet dancing skills.

Sunday was a rest day. I did get to give my buddy Caleb a bath. I think this was my first attempt at giving him a bath. I can't remember giving him one before so I decided to take a pic to remember the event. Needless to say he and I suvived.

07.10.10 - Cycling

2010-07-10T15:38:00.001-07:00

Before I go on about today's ride I must acknowledge my loving wife and her never ending love and patience for me. Yesterday she and the kids stopped by the office to have lunch. After our fun little lunch date we stopped by REI to purchase some GU and a Halo headband to help prevent the sweat from coming into my eyes when riding. Unfortunately the only choices left were white or red, 2 choices I didn't want. The white would get dirty and the red would make me look like Liu Kang from Mortal Kombat. I settled on the red when I really wanted a black one. So my wife takes the red headband to the REI in Chula Vista and exchanges it for me. How AWESOME is she.

As for the ride, the plan was to do about 27 miles out from Ray's house in PQ to Carlsbad and back. I ended up stopping my watch at the 53 mile mark cause my battery was low, anyways check the stats:

Couple things stand out to me. Moving time versus actual time versus "official" time. There was a difference of almost 2 hours and a difference of 1 hour when comparing moving time to the "official" time. I think we definitely could have finished that route under 4 hours (actual time). Going forward I'm not going to pause my timer and the goal each time out is to get my the three times (official, moving and actual) as close as possible. So less time spent on breaks, but this obviously can only be done if riding by myself (which I'm scared to do).

As for the ride and route itself. I thought it was a great scenic ride. Was able to clip in for the first time (did not fall once) and felt a noticeable difference. We also worked on drifting which was amazing to actually feel because I thought the whole concept as a hoax...LOL. Last, I thought I finished the last 4 miles which was primarily an incline off strong.

(Left to Right: Ray, Aileen, Edson and Mark)

Very proud of my cousin Mark who powered through some of the climbs and was trucking along.