BrackneyC gets back to the basics

[Brackneyc]

Well, we did the brick today. Was fun. Did 3.5 miles on foot, and 20 miles on the bikes. My time on the run was about an 8.50 pace, but we stopped a few times on the bikes (water breaks) and I forgot to restart the timer (doh).

Anyway, great training day.

Tomorrow, killing the weights.

Food intake for the day is kind of low at this point. Need to have a nice meal to shore up cals.


I lost 4 lbs (water of course) in four hours of training. Humidity was very high today. I drank about 3 quarts of fluid after the run, and during the ride.

Hope everyone had a productive day.

[-=FLEX=-]

FLEX--So when are you going to sign up for a tri? We'll get you to...one of these days. haha

I can't run or jump due to hip problems from when I was a child.

I wore leg braces and walked on crutches for two whole years of my life.

I used to cycle a bit, but I threw my bike out last year.

So, I guess the answer is: Never.

I'll just have to live vicariously...........and lift a lot of heavy stuff.

-=FLEX=-

[-=FLEX=-]

Anyway, great training day.

Good job.

So what's a 'brick'?

-=FLEX=-

[Brackneyc]

Good job.

So what's a 'brick'?

-=FLEX=-

It is a training day which incorporates biking and running. Bike + Run = ick. (brick). I just learned the term myself. I get it now.

[Lightbulb360]

this is on point

[Brackneyc]

this is on point

What is on point.

[-=FLEX=-]

It is a training day which incorporates biking and running. Bike + Run = ick. (brick). I just learned the term myself. I get it now.

Thanks.

this is on point

Negged.

What is on point.

He's just spamming the journals to get his post count up.

Red now thanks to me.

-=FLEX=-

[2nd_chance]

Tomorrow, killing the weights.

I'm in.....

That's the point

[Brackneyc]

Thanks.



Negged.



He's just spamming the journals to get his post count up.

Red now thanks to me.

-=FLEX=-

I saw that he also hit a few other journals. Some people's kids.

[-=FLEX=-]

Tomorrow, killing the weights.

Oh, with all the bricklaying in here I totally missed this.

All anticipation........

-=FLEX=-

[Brackneyc]

Oh, with all the bricklaying in here I totally missed this.

All anticipation........

-=FLEX=-

It is funny, but when I am running, all I think about is lifting. I run my routine through my head, reflect on the order of the lifts, etc... I guess it is a great way to distract myself from he fact that running (fast jogging really) sucks.

[whatevergirl]

Well, we did the brick today. Was fun. Did 3.5 miles on foot, and 20 miles on the bikes. My time on the run was about an 8.50 pace, but we stopped a few times on the bikes (water breaks) and I forgot to restart the timer (doh).

Anyway, great training day.

Tomorrow, killing the weights.

Food intake for the day is kind of low at this point. Need to have a nice meal to shore up cals.


I lost 4 lbs (water of course) in four hours of training. Humidity was very high today. I drank about 3 quarts of fluid after the run, and during the ride.

Hope everyone had a productive day.

Great job on the brick! Kudos on the running pace! I had to pick my car up from the shop this afternoon, so no brick for me. But, heading to do a spin routine on my spin bike at home. I plan to do a brick on Saturday, so that'll count at least for the week.
If you and your wife ever want a change of pace from riding outside and want to become even faster cyclists...do you have trainers for your bikes? If not, I highly recommend...and check out www.spinervals.com I have some of this series, and I'm doing one of the routines tonight...the guy who created them (Troy Jacobsen) competed in several IM. So...check it out... when you can.

Have a good night!

[Brackneyc]

Great job on the brick! Kudos on the running pace! I had to pick my car up from the shop this afternoon, so no brick for me. But, heading to do a spin routine on my spin bike at home. I plan to do a brick on Saturday, so that'll count at least for the week.
If you and your wife ever want a change of pace from riding outside and want to become even faster cyclists...do you have trainers for your bikes? If not, I highly recommend...and check out www.spinervals.com I have some of this series, and I'm doing one of the routines tonight...the guy who created them (Troy Jacobsen) competed in several IM. So...check it out... when you can.

Have a good night!

We may have to look at getting some trainers. We looked before, but so many mixed reviews that we got nervous about spending that kind of money.

Here is the one thing I found out today. I am not much of a swimmer. Decided to go to the fitness center and do some laps (after my Brick nap). I did 225 yards total...25 yards at a time. OMG, I am so not a swimmer. I have a lot of work to do.

[whatevergirl]

We may have to look at getting some trainers. We looked before, but so many mixed reviews that we got nervous about spending that kind of money.

Here is the one thing I found out today. I am not much of a swimmer. Decided to go to the fitness center and do some laps (after my Brick nap). I did 225 yards total...25 yards at a time. OMG, I am so not a swimmer. I have a lot of work to do.

It'll come. Like anything, just takes consistency. Also, tris are in open water as you know (you'll hear the term OWS = open water swims)....so, good to swim in a lake if you can once in a while, to get the feel of that before actually doing a tri. Did you know there are indoor tris? A friend of mine is doing one...she does them all the time...and said they are not as fun as the outdoors ones, but they're pretty cool. You had a great workout today, be proud of yourself...don't be down about the swim. And it's first in a tri...so, if you suck at that...you can make up for it on the bike and run.

[Brackneyc]

It'll come. Like anything, just takes consistency. Also, tris are in open water as you know (you'll hear the term OWS = open water swims)....so, good to swim in a lake if you can once in a while, to get the feel of that before actually doing a tri. Did you know there are indoor tris? A friend of mine is doing one...she does them all the time...and said they are not as fun as the outdoors ones, but they're pretty cool. You had a great workout today, be proud of yourself...don't be down about the swim. And it's first in a tri...so, if you suck at that...you can make up for it on the bike and run.

All I was thinking while swimming was, "if we were in a lake, where do I grab to keep from drowning?" I'm not down on myself too bad, but I seem to remember being able to move a little better in the water. Maybe all my old fat was holding me up. ")

[whatevergirl]

All I was thinking while swimming was, "if we were in a lake, where do I grab to keep from drowning?" I'm not down on myself too bad, but I seem to remember being able to move a little better in the water. Maybe all my old fat was holding me up. ")

Stop...haha hello? you did this after a brick? cut yourself some slack.

Swimming is the hardest part of a tri for most people. Many people absolutely panic in the OWS. Not sure why. I am worried about being kicked in the face. lol

[Brackneyc]

Stop...haha hello? you did this after a brick? cut yourself some slack.

Swimming is the hardest part of a tri for most people. Many people absolutely panic in the OWS. Not sure why. I am worried about being kicked in the face. lol

I hope I am close enough to someone to get kicked in the face. If I get tired, they are going down with me...if I can grab that foot. J/K I have seen a few listed as pool swims. As it gets later in the year, that may be my best option.

[whatevergirl]

I hope I am close enough to someone to get kicked in the face. If I get tired, they are going down with me...if I can grab that foot. J/K

LMAO! That would be funny.

I'm going to try to get to a tri soon...just to spectate and get a feel for things. I didn't really take into account having to run from the swim to the bikes...to transition. Running on top of the actual run? What? haha So...will be good to just see what it's about, live.

[Brackneyc]

Todays training was a lot like Wednesdays. Bumped up the squats, but lowered the SLDL. I wasn't feeling the SLDL where I thought I should be, so I dropped the weight, and corrected my form. Much better today. Got that nice long pull in my hamstrings I was looking for.

I was 174 lbs. this morning. Yesterday really took a lot out of my system. Plan to eat good today. I ate good yesterday, just spent a lot more cals than normal.


Squats: 2 sets 125 x 10
2 sets 165 x 10

Overhead press: 2 sets 85 x 10
2 sets 115 x 10

Bent over rows: 2 sets 135 x 10
2 sets 155 x 10

SLDL: 2 sets 185 x 10

Bench press (decline today, trying to find a better angle to lessen the pain)
2 sets 115 x 10
2 sets 135 x 10
Still nursing this damn pec muscle.


Curls: 4 sets 75 x 10


Calves: 4 sets seated 140 x 10
3 sets standing Body weight plus 100lb dumbell in hand 3 sets 10 reps

I had a pre and post WO shake. Getting ready to have a 2+2 (2 whole eggs, two egg whites) omlete with some cheese (low fat of course) and tomatoes. Umm good.


Overall a very good workout.

[whatevergirl]

Awesome workout...you had a great week!!

[Brackneyc]

Awesome workout...you had a great week!!

Truthfully, it really feels like it too. I will do my 3.5 miles in the morning before heading out to class for the day. Sunday is off, but maybe a dog walk after class. (Sunday class too).

Thank you for the encouragement. This journal thing is pretty cool. Good way to look back and see what was done. I don't keep one here at home, except for the food journal. Love Fitday.com.

[-=FLEX=-]

1) Good workout

2) Eat the whole 4 eggs dammit.

-=FLEX=-

[Brackneyc]

1) Good workout

2) Eat the whole 4 eggs dammit.

-=FLEX=-

I normally do. I'm playing with my macros right now, looking for ways to get my fat down a little and keeping my protein higher.

I also made some chicken, that I wish all of you guys could sample. I was cooking the eggs (made my wife an omelette too while she finished her workout), when I realized I had thawed some chicken, and needed to get it cooked. Baked it for 44 minutes (22 min on each side) on a cookie sheet, with a light coating of Worcheshire (sp) sauce and some EVO on the cookie sheet. OMG is that a tasty way to cook some chicken. We will be having that for dinner later on with some green beans and maybe some brown rice.

[-=FLEX=-]

I had thawed some chicken, and needed to get it cooked. Baked it for 44 minutes (22 min on each side) on a cookie sheet, with a light coating of Worcheshire (sp) sauce and some EVO on the cookie sheet. OMG is that a tasty way to cook some chicken.

Lisa does chicken all the time with just EVOO, garlic, and parsley and bakes it in a pyrex dish.

Easy Peasy and really good.

This week for lunch I've had a chicken breast every day. I did a bunch of them on the BBQ on Sunday with Jamaican Jerk sauce. YUM! Then I just let them cool down and wrapped them all in foil. Just grab one every day with my protein shakes, eggs and cottage cheese and lunch is done.

-=FLEX=-

[Brackneyc]

Lisa does chicken all the time with just EVOO, garlic, and parsley and bakes it in a pyrex dish.

Easy Peasy and really good.

This week for lunch I've had a chicken breast every day. I did a bunch of them on the BBQ on Sunday with Jamaican Jerk sauce. YUM! Then I just let them cool down and wrapped them all in foil. Just grab one every day with my protein shakes, eggs and cottage cheese and lunch is done.

-=FLEX=-

Chicken is a pretty forgiving food. It goes with everything, and hot or cold, it tastes good. I keep planning to BBQ a weeks worth, but haven't. Supposed to be nice out Sunday. Might put my grillin' hat on and make it happen.

[Brackneyc]

Well, just got home from my 3.5 mile crawl. Not sure if was the overall beating I gave myself this week, or the lack of sleep last night, but I had a rough go of it this morning.

3.50 miles
33.13 minutes.

It was cool however that I got to try out my new (used, but new to me) Garmin 205.

Well, off to class for the day. Off tomorrow from training, but class until 1:30.

Have a great day everyone.

[2nd_chance]

Todays training was a lot like Wednesdays. Bumped up the squats, but lowered the SLDL. I wasn't feeling the SLDL where I thought I should be, so I dropped the weight, and corrected my form. Much better today. Got that nice long pull in my hamstrings I was looking for.

Good job buping up the squats. With the SLDLs it's all about feel; it's easy to move the weight without working the muscle. Good job.

[Brackneyc]

Good job buping up the squats. With the SLDLs it's all about feel; it's easy to move the weight without working the muscle. Good job.

It was hard to get it into my head that I needed to lower the weight. I actually feel it even today (slight DOMS), so I know it was the right move.

[2nd_chance]

It was hard to get it into my head that I needed to lower the weight. I actually feel it even today (slight DOMS), so I know it was the right move.

Seems lile with push work that you can just load it up and if you can move it then you're OK, but with pull work it's easier to engage other muscles than the target muscle. Sometimes less is more......

[Brackneyc]

This post is a day late. I had a little cheat meal yesterday. I did my run in the morning, but I ate half a small pizza and a scoop of No Sugar added Moosetracks ice cream. I took in about 240 grams of carbs (twice my regular amount). I must say, I feel damn good today.

A cheat meal does a body good.