11.22.2011 - Workout / Training

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)

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)

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)

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

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

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

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.