CFE article

Good stuff...


http://www.competitor-digital.com/competitor/201106#pg46

Day after Olympic Tri

"Slept in" until 6:30 AM. First day of vegan challenge.
Had oatmeal and a small salad for breakfast.

Veggie sandwich on flatbread at Subway for lunch.
Used my juicer for the first time when I got home from work: 6 oz cucumber, 3 oz carrot, 1.5 oz tomato, mixed with a tsp of chlorella. It was really, really good. Very excited about that juicer.
Now I just need a food processor.

Dinner was a large salad with squash, broccoli, onions, carrots, flax seeds, balsamic vinegar. Main dish was 6 oz cooked pinto beans with 2 tbsp salsa and a tsp of chia seeds.
Planning on some almond butter (2 tbsp) and celery tonight. A lot higher percentage of calories coming from carbs eating like this...it'll be interesting to see how my body responds.

I'm still planning on not eating fruit during the week and gorging on fruit on Sundays...I've really enjoyed that!

Tabata treadmill tonight. Set mph at 9.3 mph, 12.0 incline. Day after a race, my legs were jello. I nearly didn't make the last rep. Brutal.

--
Mark Rogers

Cap Tex Tri official time

Mark Rogers

M

29

OLYMPIC

M30-34

22

31:25

3:07

1:10:02

21.2

2:16

43:43

7:03

2:30:31

So my overall time was 2:30:31.
Swim was 31:25, spent 3:07 in T1.
Bike was 1:10:02 averaging 21.2 mph, spent 2:16 in T2. Run was 43:43 with a 7:03 pace.

Very happy with that run. It put me near the top 10 in my age group out of about 107 guys.
Bike was solid, too. Would have been closer to 22 mph without that crazy wind.

And I'm always happy with a swim around 30 minutes.


--
Mark Rogers

Cap Tex Tri

Don't have my official time yet...the organizers are still sorting out the data. But I finished at 2:30 and change...was happy because it was uncharacteristically windy in downtown Austin today. It was like Abilene.

I woke at 4:30 AM (slept on a few blankets stacked up on a hard wood kitchen floor at my in-laws) and got all my gear together. Ate a few ounces of salmon, a cup of red lentils and a few celery sticks at about 5 AM. Ryan, my brother in law, went with me...we left at 5:15AM. Got to transition a little after 6:15AM. Got my transition area together and watched the pros and other age groupers start the swim. About 45 minutes before my wave started I had a banana. Ten minutes before, an Accel Gel pack.

I had a decent swim...no calf cramping like I had two weeks ago. Someone knocked off my goggles about halfway through. I had to shed my swim cap and readjust my eye-gear but managed to finish around 31 minutes. Anything around 30 for me is a good day. Choppy water cuz of the wind.

Had a good bike, felt like it anyway, won't know official time until tomorrow. Very windy. You'd hit a break in the building downtown and just about get thrown off balance. Run started off good but transition is in a pure dirt area so my feet were dirty. Caused major blisters on the backs of my feet during run. Blood was soaked thru my left shoe by the end of the race. Saw my girls and the Barkers a few times during the race. Always energizes me. My mother-in-law got some good pics. Made it out of transition and had some Mexican food downtown.

Pizza for dinner. Starting my 31 day vegan challenge tomorrow. Looking forward to it. I need to transform my body into a much leaner build by this time next year. Shooting for 170.
Will update my times when I get them.

--
Mark Rogers

Cap Tex Tri transition

Saturday and Sunday

Was supposed to ride yesterday but had some trouble with my bike. Took it to a local bike shop (round rock) and had a guy fix it. Ended up running about five miles after dark. No watch. No HR monitor. Just ran. Needed to blow off some steam.

I rode 31 miles from Georgetown to Cedar Park this morning. SUPER windy. Lots of hills. Took it easy. Averaged 20 mph. Hit my all time top speed on a bike: 46.8.

Registered for race and had a Specialized mechanic look at my bike - he gave it the thumbs up.

Ready for race! Had some dates before ride this morning. Breakfast was salmon and lentils. Lunch was lentils, kale, and almond butter on celery. Planning on salmon and lentils tonight with some traditional dates and wine before bed.

Sent from my iPhone

8 mile run

Rx'd workout this morning was an hour long SBRC (swim, bike, run row) 80-85% TEMPO. I felt pretty sluggish this morning...legs still pretty tired from "Wittman" yesterday and intervals last night.

Ended up running a little over 8 miles in the hour despite getting off to a slow start (1st .5 mile in 4:13). Felt strong at the end. Last half of the run was into a 20 mph wind. Nothing I'm not used to. CFE was my only workout today. I'm planning on riding 40 in Georgetown tomorrow morning, resting on Sunday, and racing on Monday (CapTexTri Olympic Tri).

FIRST POST - BLOG #4

This is my first post on my official fourth blog. This one will be dedicated to training updates as I look to complete my first full Ironman next May in Houston. Let the preparation begin.

My first step is to start trimming down my body weight to a more balanced weight:power ratio. I'd like to be around 170 by race day, May 19, 2012.