Strategy

I'll tell you what, your choice in strategy can really make or break you in a race! Last night I entered my first mountain bike race, and I screwed myself right off the start. Let me break it down: Because I had never entered a race before, I thought I would start at the back of the pack and then try to chase people in front of me and pick them off one at a time - chase the carrots, if you will. Due to the rain that fell a few days ago, the track was deep and soft, and very much one-lined in a lot of places. That one line wasn't even really that good for the most part. So with my strategy in effect, we were off... a few small obstacles were no problem then the first uphill climb that turns to the left. It was soft and steep...yep, 10-15 people in front of me piled up, unable to make it up. I jump off my bike and wait for them to get straight and going, and realize that I just lost at least 30sec of time there then it happened again on the next climb on that lap. Looking at the data (lap 2 was first real lap of the race) I can see my first lap was over 1min slower than the next (lap 3). Yikes. Next time I will not lay up at the start! I'll just hit it and if people are faster they will pass me anyway, but at least I wont get hosed at the start of the race.

2011-Nov-29 & Dec 1
Crossfit Central WOD
CFT
SQ 335, PR 200, DL 335 (WTF!)

I am not real happy about those numbers. No screw that, they are bullshit.

Dirt Derby - Mountain bike race
Data

2011-Nov-28
Krav Maga class
Getting ready for level test on Dec 10th!

Just like that

The holiday came and went, just like that! It's funny how fast a long weekend goes, compared to four days working, isn't it?

2011-Nov-27
MTB ride @ Mary Moore Searight Park
Ride Data

2011-Nov-26
Active rest: did recovery yoga and took the dog for a nice walk.

No Leftovers. No BS.

Yesterday everyone was talking about the dreaded food coma that so many people succumb to every Thanksgiving. Today it's the leftovers that they're blowing through like a tornado.

Not me. I can't afford that.

I had my "bad meal" yesterday, but didn't bring home any leftovers and I don't have any "holiday" food at all. I would, to be honest, not be upset about a nice pile of leftover smoked turkey breast! I didn't spend the day shopping or laying on my ass watching football, and I feel freaking fantastic. I did go to Costco to get a refund on my Garmin FR410 -- I bought it last week for $279 and they're on sale today for $209 - what a fantastic deal!

2011-Nov-25
MTB Ride at McKinney Falls State Park
Ride Data

Happy Thanksgiving

I started today with a nice jog at the lake, but I foolishly didn't warm up, roll out, drink enough water, or prepare. It was impulsive, but I still had a good time.

While I will miss seeing my family this year, I will celebrate the holiday with friends. It's a beautiful day, which I won't ruin by gorging myself on plate after plate of food. We're eating at Hyde Park Grill, which means we'll get good food but not in unlimited quantity. I think this is a good way to go.

It's been a good week, aside from Crossfit Classes I've done a good bit on my own. Here's the report data from my Garmin Forerunner 410 - 4 bike rides and 1 run:

Count:  5 Activities

Distance:  44.18 mi

Time:  4:43:32 h:m:s

Elevation Gain: 901 ft

Avg Speed: 9.3 mph

Max Speed: 24.9 mph

Avg HR: 149 bpm

Max HR: 177 bpm

Calories: 4,702 C

2011-Nov-24
Town Lake Run, 3 miles
31:23
Run Data

2011-Nov-23
Veloway, 4 laps
43:27
Ride Data

Rain and timing

I was supposed to have a race tonight, but last nights rain made the course muddy. I am, to be honest, more thankful to see some rain than sad about a race. Timing is funny that way, isn't it?

I picked up a Garmin Forerunner 410 and I am digging the data it has. See the two links in this post on the 19th and 20th.

2011-Nov-22
Crossfit Central WOD
Max Effort box jump height: 39"
Jackie
1k row, 50 bb thruster, 30 pullups
9:18RX

2011-Nov-21
Yoga, hatha (stretching/zen)
aka rest day

2011-Nov-20
MTB Ride @ Greenbelt/Hike & Bike trails
Ride Data

2011-Nov-19
MTB ride @ Walnut Creek Park
Ride Data

2011-Nov-18
Veloway ride, 33:50

2011-Nov-17
Crossfit Central WOD

Strength:  7 x 1 Deadlift
WOD:
AMRAP in 6 Min
6 Power Cleans
6 Burpees

Don't call it a comeback....

...I was never gone :)

I keep putting off updating my workouts! I have them written in a notebook, logged daily along with my food in MyFitnessPal, and here too. It's kinda exhausting to be honest!


2011-Nov-16
Krav Maga 1, KO Bag kickboxing
classes after work :)

2011-Nov-15
Crossfit Central WOD

Diane
21 – 15 – 9
Deadlift 225#
HSPU
8:08 - green band hanging from pu bar


2011-Nov-14
Krav Maga Level 1/2 mixed class
Tons of ground work!

2011-Nov-13
63min run on town lake hike & bike trail

2011-Nov-12
Mountain bike ride, 71min, Greenbelt
Demo ride on a Pivot Mach429 XTR build. What a bike!!

2011-Nov-11
Veloway, 45min ride

2011-Nov-10
Crossfit Central WOD

Strength:  7 x 3 Power Snatch
max 135

WOD:
AMRAP for 8 mins:
10 Ring Row
Run 100m
20 Sit Ups
5 rounds RX


2011-Nov-9
Krav Maga & KO Kickboxing
60min krav, 45min ko

New toys

I am excited. I have a new phone coming today and I can sell my old one on eBay for more than I paid for the new one. Sweet! I've gotten back in to mountain bikes a bit lately, and after renting a bike for a nice ride on the 6th, I think I'll pick up my own this week. We had a blast and it's a hell of a workout too. I may enter a couple races at the dirt derby soon, too. Good times ahead....

2011-Nov-8
Crossfit Central WOD
AMRAP 25
21 cal row
12 front squat 165lb (from ground)
5 rounds + 19 cal RX - that shit is no joke.

2011-Nov-7
Krav Maga class & KO Bag kickboxing

2011-Nov-6
Mountain bike ride at Walnut Creek
97min.
My friend's ride data

2011-Nov-5
Rest day
Zen yoga for an hour, took the dog for a nice long walk

2011-Nov-4
Speed ride: 75min (road) for max avg speed (Veloway)
15.2 mph

2011-Nov-3
Crossfit Central WOD
5-4-3-2-1 push press
135, 155, 185, 225, 255(miss, barely)

21-15-9
kb swing, burpee, wall ball (24kg bell, 20lb ball)
10:00 Rx

2011-Nov-2
Krav Maga Class

Back in the swing of things? Kinda

Siamil Island

Sipadan Water Village - where we stayed

In the wild! Pygmy Elephants

Orangutang

White tip shark

White tip shark

Ah vacation...you know how it is when you're gone for a long time? You come home with loads of laundry, no food in the refrigerator, jet-lagged, and generally out of sorts with life! While I had a fantastic three-week trip to Malaysia and a day to play around Singapore, I really think it was a bit too long! That said, I would go again tomorrow :)  I will post a link to the rest of the photos later - or peep my Facebook if we are "friends."

Now the business of getting back on track is in full swing!



2011-Nov-1
Crossfit Central WOD
Usual warmup plus Kettlebell warmup workout with 24kg bell - press, swing, goblet sqats, carry across gym, etc...

Run 800 for time
3:34

Annie - 50,40,30,20,10 - Double Unders & Situps (abmat)
12:34 Rx

Tabata Squats - 8 rounds
Low round: 10 squats


2011-Oct-31
Krav Maga 
Lots of mental catching up! A few weeks away from class leads to a lot of rust!

KO Bag Kickboxing
Only two of us showed up for kickboxing, and we were run through the wringer!

2011-Oct-30
Yoga & hike with dog for 2:02

2011-Oct-29
Veloway ride
41min, 16.1 avg speed

2011-Oct-28
Yoga class - sore as crap from 27th heh

2011-Oct-27
Crossfit Central WOD

Backsquat 5x3 (moderate weight, max depth as possible)
135, 155, 175, 185, 225

5 Rounds
9 plyo-pushup (clapping)
6 broad jump
9 weighted situps 35#
10:00 Rx