19August2014

Upper Body Strength Set

Posted by Brad Hefta-Gaub under: Strength Training.

Quick set with dumbbells after my spin.

Workout:

  • Type: Strength Training
  • Date: 08/19/2014
  • Time: 23:55:00
  • Total Time: 00:15:00.00
  • Calories: 85

Digg! this story! Digg! this story.

0 

19August2014

Hard 40 mins on CompuTrainer & PowerCranks

Posted by Brad Hefta-Gaub under: Cycle.

Didn’t make it a full hour, but going hard on the independent pedal PowerCranks is much harder than normal pedals. So… I give myself a pass on my 1 hour requirement.

That said, I did walk to lunch, and I also did some quick upper body strength training too.

Workout:

  • Type: Cycle
  • Date: 08/19/2014
  • Time: 23:30:00
  • Total Time: 00:40:00.00
  • Calories: 466
  • Distance: 15 miles
  • Average Speed: 22.5 mph
  • Max Speed: 30 mph
  • Average Power: 160
  • Max Power: 360

Digg! this story! Digg! this story.

0 

19August2014

Walk to lunch

Posted by Brad Hefta-Gaub under: Walk.

No… this doesn’t count as my exercise for the day. But it is exercise!

Workout:

  • Type: Walk
  • Date: 08/19/2014
  • Time: 12:00:00
  • Total Time: 00:20:00.00
  • Calories: 67
  • Distance: 1 miles
  • Average Pace: 20:00/mile

Digg! this story! Digg! this story.

0 

18August2014

Ten Miler to Store

Posted by Brad Hefta-Gaub under: Run.

Late night, long day of work… this is exactly where I would have slacked off and just stretched for 20 minutes or spun on the bike in the garage for 30 minutes. Nope… I’m not doing that anymore.

I said - 1 hour hard effort minimum. Ok, how about 10 miles of hills? How about I also stop at the store and pick up some new fuel ideas for my upcoming Ironman?

I ended up running the old course I used to train for Silverman, which includes two long uphill sections and two long downhill sections. I stopped by the new PCC to pick up some individual squeeze packs of various organic nut butters. I am going to try these for my fuel for long workouts.

The plan:

  • For workouts under 4 hours: water only, no fuel.
  • For workouts over 4 hours: ~200 cals mostly fat every 2 hours. These nut butter packs should be perfect.
I will be slightly breaking my nutrition plan with a couple of these different brands/packs because they have some sugar in them. (Sugar, Honey, or Agave). But in this case, they are ~8% total carbs… so it will still be pretty consistent with my overall macronutrient target. Plus if I’m basically taking on ~3g of sugar every hour on a long workout, I’m consuming far less than the typical sports gel product. I had considered eating dried dates instead. They’d be “more natural” and “not processed” but actually they’d have far more sugar in them. Anyway, we’ll see how well these fuels work on my next long workout. This weekend I’ll be doing 100miles on the bike and a 50+12 brick, both will be good chances to try these out.

Workout:

  • Type: Run
  • Date: 08/18/2014
  • Time: 20:45:00
  • Total Time: 1:30:00.00
  • Calories: 912
  • Distance: 10 miles
  • Average Pace: 8:59.73/mile
  • Max Pace: 8:17.93/mile
  • Ascent: 620 ft
  • Descent: 620 ft

Digg! this story! Digg! this story.

0 

18August2014

69 Days to Ironman

Posted by Brad Hefta-Gaub under: Fitness.

Just over two months to go till my next big race. The Beach 2 Battleship Iron distance race in North Carolina. It’s time to get serious about my training and my nutrition.

Between now and race day I will be adhering to the “Whole30″ nutrition plan… technically, I started yesterday, so we’ll call it Whole70. Whole 30 basically means: no processed foods, no sugar, no seed oils, no dairy, no grains, no alcohol, very low carbohydrate. You might call it paleo, but it’s really not about trying to eat like a caveman. It’s focused on avoiding foods that have scientifically proven adverse effects.

Last year, I did a Whole57 before my Ironman, and I came into race day feeling the most nutritionally prepared I’d ever been. I ended up having a bad race day (but not related to my pre-race nutrition)… This year I’m looking forward to giving this nutrition plan a fair showing at my Ironman.

I also need to get focused on some training fundamentals. I’ve been so ┬ábusy with work, I’ve allowed it to obliterate any true long distance training. I need to dedicate to getting in solid workouts every day… no more walking to lunch or stretching for 20 minutes and calling it a workout. If I only have one workout in the day, I need to make it a hard effort workout. But I also need to wake up early and get in a quality run or swim.

Most importantly, I need to start using my weekend for long workouts. No more easy 50 miles on the bike and calling it a quality workout. I need to do AT LEAST 100 miles on the bike one day a week, and I need to do AT LEAST 300 miles total for the week.

I also need to get my bricks in… If I do a 50 miler on the bike, I will follow it up with a 12 miler or more run.

Race day nutrition… I need to trust my body and stop trying to cram so many carbs into my system on race day. I think this is what blew up my Ironman last year (I was drinking the course provided Gatorade…) and my White River 50 miler (I drank Vitamin Water [carbs] and a Coke [carbs] in the first half…) This is silly, I’ve been training on mostly water… I need to trust that my body can do the long efforts with fewer calories… and I definitely need to not eat a bunch of carbs!!! This is a big point of the low carb diet… and when I still with it, I get results.

I will be testing out eating Nut Butter (Justin’s Almond Butter, and Justin’s Hazelnut Chocolate) on my long efforts. I need to do my long efforts testing my race day nutrition… 80 mostly fat calories per hour — NO MORE and LITTLE OR NO CARBS!!!

That’s my plan.

Digg! this story! Digg! this story.

1 

17August2014

CompuTrainer + PowerCranks Spin

Posted by Brad Hefta-Gaub under: Cycle.

got plenty sweaty in the garage on this one.

Workout:

  • Type: Cycle
  • Date: 08/17/2014
  • Time: 22:00:00
  • Total Time: 00:30:00.00
  • Calories: 349
  • Distance: 12.75 miles
  • Average Speed: 25.5 mph
  • Max Speed: 40 mph
  • Average Power: 150
  • Max Power: 350

Digg! this story! Digg! this story.

0 

16August2014

Walking around Portland/Musicfest Northwest

Posted by Brad Hefta-Gaub under: Walk.

Went down to Portland, OR this weekend for Musicfest NW. A good time, lots of walking. That’s it for exercise.

Workout:

  • Type: Walk
  • Date: 08/16/2014
  • Time: 11:00:00
  • Total Time: 1:00:00.00
  • Calories: 201
  • Distance: 3 miles
  • Average Pace: 20:00/mile

Digg! this story! Digg! this story.

0 

15August2014

Walking around Portland/Musicfest NW

Posted by Brad Hefta-Gaub under: Walk.

In Portland OR for Musicfest NW… not much exercise today, just walking from the hotel to dinner and back. Barely the minimum.

Workout:

  • Type: Walk
  • Date: 08/15/2014
  • Time: 20:00:00
  • Total Time: 00:20:00.00
  • Calories: 67
  • Distance: 1 miles
  • Average Pace: 20:00/mile

Digg! this story! Digg! this story.

0 

14August2014

Stretch

Posted by Brad Hefta-Gaub under: Flexibility.

Heading into the weekend and I’m not really sweating much at all. Sad face.

Workout:

  • Type: Flexibility
  • Date: 08/14/2014
  • Time: 23:30:00
  • Total Time: 00:20:00.00
  • Calories: 51

Digg! this story! Digg! this story.

0 

13August2014

Run to Store

Posted by Brad Hefta-Gaub under: Run.

Ran on the highway from the lake house to the general store in Ronald to buy some beer. Yeah… it’s that kind of a vacation. The locals seem to be completely confused by seeing a pedestrian on the highway. Now mind you, I’m just talking about some back country road.

I want to ask why are drivers so confused by seeing humans on roadways that aren’t inside of other cars? But I don’t really have to ask… we live in such a car focused culture we can’t even begin to understand why a person would choose to go somewhere by means of anything other than a car.

Workout:

  • Type: Run
  • Date: 08/13/2014
  • Time: 17:45:00
  • Total Time: 00:57:00.00
  • Calories: 577
  • Distance: 6 miles
  • Average Pace: 9:29.62/mile
  • Max Pace: 8:29.92/mile

Digg! this story! Digg! this story.

0 

 
 
 

Activities: Year to Date

Distances
Bike: 488 miles
Run : 176 miles
Walk: 34 miles
Hours of Activity
 Bike: 29.5 - 32.0%
 Run : 37.6 - 40.7%
 Strength: 4.8 - 5.1%
 Flex: 4.0 - 4.4%
 Walk: 11.5 - 12.4%
 Other: 5.0 - 5.4%
  Total:92.3
 

Activities: Last Year

Distances
Bike: 896 miles
Run : 201 miles
Walk: 15 miles
Swim: 21,342 meters
Hours of Activity
 Bike: 47.9 - 39.3%
 Swim: 7.3 - 6.0%
 Run : 28.4 - 23.3%
 Strength: 25.9 - 21.3%
 Flex: 4.5 - 3.7%
 Walk: 4.8 - 3.9%
 Other: 3.0 - 2.5%
  Total:121.7