Monday, November 30, 2009

Interval Boy

Hi there..

Training: Saturday 7.7 mile trail run on a somewhat brisk, but awesome, dry day at North Chagrin. Some good climbing in parts. Nice rythmn. Nice run. Took 1 hour, 28 minutes.

Sunday off, and ironically, so were the Browns. (Rim shot!!..they lost again)

Monday: more intervals...
Skip Rope 1 minute with :30 sec rest times 10.
Row 1 minute with :30 sec rest times 10.
Squats 30 reps with :60 sec rest. times 5.
Situps 100 reps as fast as possible.
Calf raises 100 reps with light weight in 3 segments

Good workout...good way to start the day.

Sunday, we had amoung other stories an internet piece on Indians Grady Sizemore, who found out that photos he sent to his girlfriend (racy photos) were leaked to an on line sports blog. . The shots, of him in vartious stages of undress were stolen, he claims and the team and players union is trying to find out who is responsible. Sizemore is a huge favorite of the ladies and this will only put his name out there even further... We decided not to use the photos last night because they were stolen property and we respect the legal system. However, I am sure others did. If you google him you might see if they are still posted. Its possible they have been removed.

Ohh, just another day at work...haha!!
Life's a Blast!!

Thursday, November 26, 2009

I am writing this on Thanksgiving night...I have a little time as my 10pm newscast is coming up soon. Its not crazy working Thanksgiving...(any holiday for that matter) The gang had lots of food here and plenty of desserts. No shortage of grub. Hope everyone had a nice Thanksgiving.

Today, I went to the gym and did another version of a Crossfit Program. I adjusted the program from Tuesday and did 4 rounds..but with more reps...

1. Skip Rope for 200 hops
2. 20 Pushups
3. 20 Situps
4. Carry 2, 45 pound plates 4 round trips (60 feet and back is one trip)
5. Medicine Ball toss overhead..20 reps
6. Bicep Curl 20 pounds for 15 reps, strict form.
7. 20 Squats
I did this in 27:40. It was exhausting and it felt great.. You don't need a shiny new gym to do Cross fit. Check out these soldiers in Afghanistan. I was eating Turkey tonight , safe and sound because these guys are busting their butts defending our country.

Wednesday, I ran 5.5 miles on the trails...nice easy pace... I will do a long trail run on Saturday. On Friday, I will go easy for about an hour and since I have the day off, The Bride and I will see a movie. We will not go near any stores. Nope.

Life's a Blast

Tuesday, November 24, 2009


I know you are shocked.. Yes, I am posting again. Its been too long.

I cranked up my training mileage to 30 miles two weeks ago. Ran Half of the Bad Ass 50k as my work schedule only allowed me to be at the trail for about 3-4 hours...hence only half done. However, given my coming back from injury and other factors, I must admit, the 50 K would have been near my limits..

My goal of running the Burning River 100 mile Ultra marathon next Aug is what is motivating me to work on other aspects of my conditioning that could serve as an aid when the going gets tough. Hence, my embracing the Cross-fit, slash boot camp style of training. Google Crossfit and you will see many sites and ways to skin the cat... I have written several workouts WOD's . Heres an example of one I did this morning.

5 Rounds (time yourself for the entire workout.)

Skip Rope 100 hops
Pushups- 20
Situps 20
Carry 2, 45 lbs Olympic Barbell plates across Fitness Room and back (60 feet each way. do 3 laps)
20 Medicine ball overhead tosses. (ball is 12 lbs)
Bicep Curls dumbells strict 15 reps 20 lb dumbells
15 Squats.

I did the first one in about 5:30..the second about 6:00 and kept the pace pretty even the rest of the way. I took a real quick water break after 2 rounds. Finished the 5 rounds in 27:30. Great workout. Stretched to finish out.

My goal is to do 2 of these kinds of workouts per week, but also to get those long runs on the weekends. I will also be swimming more, as I still want to do a couple triathlons next season. The ultimate goal is to do the 100 miler, then in the next season, return to do an Ironman distance triathlon. Its been 8 years since I did an Ironman.

My weight right now is 198, but to accomplish the 100 mile goal, I will have to be under 180.

Work has been very busy. High School Football is in the final two weeks. The Browns have been missing in action most of the year and the Cavs are almost done with thier first month of the season.. In fact, in a couple of minutes I will be heading to Cavs practice.

Have a Great Week and Happy Thanksgiving. Life's a Blast