Chief Fox's training journal

[Chief Fox]

Originally posted by SevenStar
out of curiousity, why do you want to wait four years before entering another triathlon?

That would be 4 years to enter an IRONMAN triathlon.

Ironman triathlon = 2.4 miles swim, 112 mile bike ride, 26.2 mile run.

To complete something like this takes up a huge amount of training time. I've done half ironmans in the past and the time comitment for those was a lot. Also, for a lot of the IRONMAN length triathlons, you have to qualify at another event first. So I would have to be at the top of my age group. Finishing is one thing, finishing in the top of your age group is totally different. So I'm giving myself 4 years to get there.

There are other types of triathlons. Sprint distance, Olympic distance, and Half Iron length. I'm giving myself two years of doing these lengths so I can hopefully get competitive in my age group and then hopefully be able to qualify for an IRONMAN by the time I'm 40.

[Chief Fox]

Tuesday: 12/28/2004
I went to my kung fu class on tuesday night. Easy warm up with some dynamic stretching and some punching drills. Then we did some line drills and I discovered that my sweeps are improving. Then we did three rounds of open hand sparring and 2 rounds of staff sparring. I'm terrible at staff sparring. Then we worked on forms for about 30 minutes. For the past 6 weeks I've been working on a crane form. I has two moves in the form that I really need to practice. One is a flying kick where you land on your side on the ground. I'm trying to learn how to do this with the proper technique and not hurt myself. The second move I need to practice is sorta like a twisting kip up. While lying on your back you spin your legs up and around in a windmill motion so your legs are up in the air and you are rolling up on your shoulders. You then roll off your shoulders and push off with your hands so you land standing up. I've only successfully done it twice. So I need to practice both these moves.

Notes:
I felt good sparring but I need to mix up my attacks more. At one point I was sparring this guy and I had two clear shots to his face that he wasn't able to block. I should have followed these up with a low kick, sweep or throw. Always learning.

Wednesday: 12/29/2004
Today I practiced my forms at the Y and then did some rotator cuff exercises. I'm a little sore from last nights class.

Notes:
My shoulder is feeling much much better. I'm going to continue to take it slow all though I am tempted to just jump right into a hard workout.

I'm still thinking about what my overall plan for the year will be. I'm pretty much sold on the fact that I won't be triathlon training. I'm still not sure though. Triathlons are a lot of fun.

Tonight I'll work on my wooden dummy a bit and then do some pullups and pushups.

Diet today and over the holidays has been terrible. I need to get back on track starting tonight. Maybe some grilled chicken, rice and green beans.

[Chief Fox]

Thursday: 12/30/2004
Ran about 3 miles on a new trail today. I'm not sure of the exact mileage, I'll have to take my GPS watch next time I run it. Just took it nice and easy. There was a lot of ice. My right hip flexor is sore for some reason. I really stretched it out pretty good after the run. I'll have to start stretching it every day.

I have class tonight. If my hip feels ok, I'll go. Not sure yet.

[Chief Fox]

Friday: 12/31/2004
Didn't go to class last night. My wife wasn't feeling so hot and my daughter had a friend over.

Today I went to the local climbing gym with my daughter. We were there for about 4 hours. I mostly belayed while she climbed but I did do some bouldering. So my workout today ends up being a bunch of pullups and grip work. it was fun. First time that she and I went together. It's amazing how fearless kids are.

Tomorrow I plan to run 10k in a local race.

[Chief Fox]

Sunday: 01/02/2005
I didn't run the 10k yesterday. I got up late and was a slug all day.

Today I got up early and ran 3 miles. I just took it easy. My right hip flexor has been sore during runs lately. Today it wasn't so bad.

Tomorrow is swimming day.

[Chief Fox]

Monday: 01/03/2005
Swam 800 yards

100
200
300
100
100

My last 100 was 5 seconds faster than my first 100.

total time was 20:56

notes:
My shoulder was a little sore during the swim but feels ok now. I need to stretch it and do my rotator cuff exercises tonight.

Tonight I'll work on the wooden dummy a bit and tomorrow I run 4 miles.

[Chief Fox]

Tuesday: 01/04/2005
Ran 3.5 miles.

Nice trail run in Red Rock Canyon. Took it easy seeing how it was 27° and flurrying outside. We saw two guys rock climbing during the run and I thought I was crazy for running. There's always someone more crazy then you.

If I'm brave enough to go out tonight I have kung fu class. It will probably be a good night to go. Very few people actually show up when it's very cold.

Tomorrow's workout is forms and a full body weight routine including squats, dead lifts, pullups, bench, dips and shoulders. OR I may start getting back into CROSSFIT. Not sure.

[Chief Fox]

Wednesday: 01/05/2005
I worked on forms for about 30 minutes then I did a light upper body workout.

abs
Rotator Cuff Exercises
Pull ups
Seated Military Press
Seated Rows

Notes:I didn't go to kung fu class last night. I get home from work and its dark and cold and the last thing I want to do is go out again. I might go to class tonight. Not sure seeing how it's all of 9° outside right now with snow everywhere. At least I practiced my forms today. I do need to spar though. It's been a while.

[Samurai Jack]

You know, I have problems getting to class sometimes myself. I've decided that I'm going to start telling myself, "If my teacher can make it every day, so can I." Maybe that'll help us both.

[Chief Fox]

Originally posted by Samurai Jack
You know, I have problems getting to class sometimes myself. I've decided that I'm going to start telling myself, "If my teacher can make it every day, so can I." Maybe that'll help us both.

That's an excellent way to think about it. I truly admire my teacher's dedication. Thanks!

[Chief Fox]

Thursday: 01/06/2005
Today I did the CROSSFIT workout of the day and some other stuff too. Heres how it went.

3 minutes of skipping rope (1 minute intervals)
Overhead squat warm up with just the bar x12
Dumbell Thrusters with 20lb dumbells 15, 12, 9 (alternating with pullups)
pullups 15, 12, 9
Deadlift 135lbsx12, 225lbsx6
Some light stretching.

Notes:
Jumping rope gives me a headache. I tried one of the ropes they have at the gym. It has the little plastic tubes on the rope to make it heavier. The rope was a little long and one time when it hit the floor, it bounced up and wrapped around my foot and in a whipping motion, FWAP! I have this huge welt going down my leg. Leave it to me to get injured while jumping rope.

A bunch of new people at the gym today. i don't mind all the new chicks but some of the guys who just go in and try different stuff and then flex in the mirror a bit are funny.

The schedule got a little messed up this week with the cold weather so tomorrow is running day.

[Chief Fox]

Friday: 01/07/2005
I ran 4 miles today on a mostly flat city trail. I ran in shorts and it's 25° out there. I might as well of ran with no shorts at all. It was ccccccold. Still a good run though.

Notes: Right hip flexor is still a little sore still need to stretch it out more. Everything else feels fine.

Tomorrow I have Tai Chi and then my kung fu class. I can't wait, it's been a little while.

[Chief Fox]

Saturday: 01/08/2005
Today I had my Tai Chi class and then my kung fu class right after. Tai chi was good. I still don't know the whole form yet. The form we do is broken down into three parts and I've just gotten through the first part and started on the second today.

Kung Fu class today was warm up, conditioning, line drills and forms. No sparring today.

Notes: My shoulder is sore today. Still dealing with this rotator cuff tendonitis. I put some ice on it when I got back from class and I'm just resting it now.

This week was a good week for working out. The only way it would have been better was if I had gone to kung fu more. That's what next week is for.

I'm taking tomorrow as a rest day.

Hopefully next week will look like this.
Monday: Swim 800 yards
Tuesday: go running at lunch
Wednesday: practice forms at lunch and then a full body weight workout.
Thursday: go running at lunch, kung fu at night.
Friday: Practice forms at lunch and then a full body weight workout.
Saturday: Tai chi and kung fu.

[Chief Fox]

Sunday: 01/09/2005
So much for a rest day. I was really sore from kung fu class yesterday and there nothing better for sore muscles than a nice easy run. So I ran 3.3miles. It's also the nicest day of the week. 59° sunny and warm. So I had to run.

I ran the trails around my house. Felt good to be out there.

Swim tomorrow.

[Chief Fox]

Monday: 01/10/2005
I'm taking today off. I need the rest. I'll probably go through a stretching routine tonight.