DO WORK Blue Collar Yard

OPT testing

2011-01-22T11:56:00.001-05:00

rack jerk work to 1rm-205# for some reason was not feeling too strong this morn. clean and jerk PR is 228#. should have been able to do more.
50HSPU for time: 5:25 45# bumper plate under head
10min AMRAP 55# KB snacthes: 150...ouch!!!!!!!!!

PMBAR/Marathon photos

2010-05-26T17:47:00.007-05:00

Found some photos from PMBAR 08 and Twisted Ankle Marathon 09.

PMBAR photos are compliments of T Gaines

Big South Fork ridin!!

2010-05-26T17:37:00.005-05:00

Training Week

2010-05-10T20:25:00.003-05:00

Monday: press 175# push press 210#
WOD 5rds200m run10 dips10 pullups6:31

Tuesday: am) Back squat 205# 5x4
WOD 3 rds600m run25 GHD back ext25 GHD sit ups13 mins and change
pm) hill repeats at concord 6 x 90s on 90 secs off
then trail run with Heath and rugby guys 35 mins
Wend: OFF
Thursday: 3x3 front squat 185#
WOD 2 rds 30 sec on 30 sec off53# KB cl and press rtKB cl and press wall balls
2 xtra rds30secs each exercieKB cl/press lft then swings then rt thn wall balls
Friday: am) clean and jerk 195# 6x1
4 100m sprints
20 tire flips
pm) SS ride with Mark at Haw ridge
Saturday: 1:30 poker run ride
Sunday: 3 hours at Foothill Parkway

AMBC Poker Run

2010-05-10T20:03:00.020-05:00

LOOOONG TIME

2010-05-06T20:02:00.007-05:00

It has been way to long since my last post. I am going to try and do a better job at updating training and all my latest rants and raves. I am trying to get some pics together to update what has been going on lately.

Oh my how little brody has grown! He is a little over a year now and growing every day. He is lovin some Uncle Drew and Aunt Tommi Jo.

Tommi has feel in love with MTB'ing...and I love her more for it! She took to it like a duck to water. This lady never ceases to amaze me! She ran Kiwah Marathon in Decemeber and has had some ITB issues so the MTB was a nice change of pace. She has also started to train at THE crossfitknoxville.com...She has turned into my little training partner.

On ole Rocky Top

2009-02-02T18:24:00.003-05:00

Awesome weekend running the peaks of the AT thru the Smokies this weekend. Rod, Pap, Tanner, Stover, Jacob and I stayed at Spence Field shelter on saturday night. What incredible weather we had as well. The views from Rocky Top were unbelieveable!!! Took a pic with the Power T flag on Rocky Top. Stover and I ended up running/trekking for the weekend. We covered around 9-10 miles on saturday with around 6000 feet of elevation gain. On sunday we ran 8 miles back to Cades Cove via Russel Field.

My pack weight was pretty good, with food and water it was around 21 pounds. Halfway up bote mtn trail I decided to dump the 95oz bladder and just go with 1 water bottle. Due to the water sources I had alot of options for fluids. So the pack weight dropped alot. I also made a cat food can stove that worked very well. Although Sherpa T cooked up some amazing food I still got to use the alcholol stove a few times. No bears or critters were seen. But, we heard coytoes all night and on sunday we heard a pack of coytoes that were NOT HAPPY...one of the most bone chillilng sounds I ever heard.

Rain+Mud+Cold=FUN!!!!

2009-01-28T08:02:00.003-05:00

Saturday:
1 hr 30 mins trail run at Haw Ridge 9 miles
Rain, MUD, COLD

Sunday:
1 hr 10 mins trail run at Haw Ridge with Patrick 6 miles
MUDDY

Monday:
CF:
3 rounds 1 min at each station(1 min rest after each round)
KB swings
Pullups
Burpees
Knees to Elbows
Double Unders
234 total reps

Tuesday:
6am trail run at Concord with Steve.
This run was a blast!! Headlamps...rain...mud...GOOD TIMES!!!
We ran for around 40 mins.

pm) Crossfit
15-12-9-6 reps
110# Thrusters
400 m run
Time 10:04
Thrusters were tough. That is alot of weight for me to do thrusters with. My legs were not too tired from the morning run.

This weekend is going to be off da hook!!! Going out on a backpacking trip with the in-law men.
Going to be a feakin blast!!!

2009-01-24T06:43:00.002-05:00

Jan 22-thursday
Got the new Power tap on the road bike. Tried it out with a very short ride to try and understand this gadget.
400-500 watts
1 min on-1 min off
50 sec on- 50 sec off
40 sec.....
30 sec....
20 sec...
10 sec...
repeat 3 x's
This lil workout stung pretty good.

pm) Crossfit
weighted pull ups
1 rep x 5 sets
55ish lbs with weight and chain

Tabata 3/4
squats
push ups
sit ups

Tabatas are with out a doubt one of the most painful intervals sets you could ever do.

Friday Jan 23-
power clean and jerk
135#'s used this WOD as technique training instead of trying to go for heavy reps.

How to do a Burpee

2009-01-22T08:16:00.000-05:00

http://www.youtube.com/watch?v=7MGljX4bbps

1-21-09

2009-01-22T07:52:00.002-05:00

Filthy Fifties"
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders/tuck jumps

Holy ouch my freakin legs!!!!!!!!! This was just plain PAIN!!!!
Finished in 26:37...I was pretty happy with my time considering I was within 3 mins of a Navy Seal/MMA guy and another former pro football/MMA guy. This average joe weekend warrior will take my time and be damn glad its over!!! My legs did not want to work today at all, I missed the 1st box jump...yes the first box jump. But I recovered and just plowed thru this WOD.
Going out this afternoon and trying out my new Power Tap on my trusty steed. Looking forward to training with this new torture device.

For clarification on some of my abbrevations for some of the CF WOD ( crossfit workout of the day) I am going to try and post some pics or vidoes of some exercises so peeps can see what they are. A burpee is probably one of the worst exercises I have ever stumbled upon. It fairly easy to understand but difficult to do.
1) start standing uprite
2)drop to your hands with legs bent
3)move feet back to a pushup postion
4) do a pushup-chest touches ground-arms locked out at top
5)pull feet underneath you as if you were in a duck crawl position
6)now jump up-explode upwards while clapping your hands over you head
7)and start all over....
try 20 of these and enjoy the kick on the "junk" that the burpee serves up!!!!

1-20-09

2009-01-21T06:01:00.003-05:00

Tabata Treadmill: 20 work/10 sec rec x 8 rounds
12% incline-1st 4reps at 10 mph/5:50 mile-2nd 4 reps 9mph/6:15
Horrbile!! Tabatas are anything but easy..the last few rounds really start to hurt!! I would much rather go run 10 miles than do these damn intervals!!!
then headed to CF for this WOD
rings/skills
Bench Press 3x5-control descent then explode
155/175/185

21-15-9 reps
Over Head Squat/Burpees
used 75#'s for OHS
time:6:23
This WOD was terrilble!! The OHS hurt, but my shoulder was feeling a lil weak today so the OHS really exposed my weakness. But, Ithink the Burpees hurt more than anything!! The pushup killed my shoulder and the jump...well lets just say I was cussing the Tabata intervals during this time.

1-18-09

2009-01-18T20:07:00.002-05:00

Sunday:
swim
150 yards drills
300-200-100
cooldown

road bike
43 miles 2:20 with Mark, Tim
Rode cross bike on road, weather was chilly but not bad at all. Rode from Bi-Lo, out past forks of the river, straw plains towards Kodak.

2009-01-18T06:15:00.005-05:00

Wend 1-14:

Kettle Fran

21-15-9

35#KB thrusters, ring pull ups

time 4:39

Thurs 1-15:

Angie

100 pull ups

100 push ups

100 ab mats

100 squats

time 19:50

Shoulder really bothered me on this WOD, did first 25 pull ups unbroken. Got to 52 before having to use the band. Push ups about killed me, I really struggled with the push ups.

Fri 1-16:

Burgener Warmup+3 overhead Squats x 3Every minute on the minute for 20 minutes:U pick the weight

Snatch Bear:

5 Snatch Grip DeadLift

5 Power Snatches

5 Overhead Squats

had to use 45#'s for WOD, shoulder was not feeling strong at all. The snatch movement did not bother me but the OHS really put xcess stress on my shoulder.

Sat 1-17:

10 mile run with Mills at Blvd. Run was very chill, felt strong for the whole run.

http://connect.garmin.com/activity/1831702

CF Total

2009-01-14T06:38:00.002-05:00

Saturday: CF at Park
Sunday: 5.2 miles with Tommi at Blvd
Monday: CF total
Press 165 PR
Squat 265 PR
Deadlift 400 PR
830 total!!
Tuesday am: 1hr 50 min run at concord
Wanted to push hard after CF total, the temps were in the low 20's when I started around 6:30ish. http://connect.garmin.com/activity/1800156
I have not been doing many long runs at all, but felt incredible during my run.
No doubt CF is doing exactly what its suppose to do!!!!!

Jan 5-Jan 8 training

2009-01-08T21:15:00.002-05:00

monday: Crossfit
4 rds
400 run/15 pushups/15 pullups/15 supermans
time:13:21
Did 1st two rds pull ups unbroken, made it to 10 reps on 3rd

tuesday:
am) Tabata treadmill 10 sec on/ 20 sec off
8.5mph 12% grade. will go faster next time, first time doing Tabata intervals on treadmill

pm) Crossfit
Squats 50% 1 rep max
explode up! 150#'s
10 min on eash min
5 reps 40# DB
Deadlift,hang cleans,thrusters

wend:
am)swim
500 meter TT 9:43
did not swim too hard

pm)Deadlift
3 sets x 5 reps 80% of 1 rep max
suppose to be 320# but used 240#'s by accident
4x100 meter rower sprints, all right at 16 secs

thurs:
am) Run at Blvd
3 x 1.5 mile 5 min rec
1)10:08 158bpm
2)10:31 162bpm
3)10:08 164bpm

pm)Crossfit
10 mins
53# KB swing snatch
KB cant not touch ground
134 reps...ouch!!!!!

Sunday Jan 4th 2009

2009-01-04T18:04:00.002-05:00

CFE WOD I created for me and Jason. Went to Cherokee Blvd and ran in the "dog park" area.
Drills warm up
Jog 5 mins
2 x 200m 40 secs 1 min rec
2 x 800m 3-3:15 3 min rec
1 x 400 all out-Did it in 1:25
Ran with Jfish the whole time. My legs felt pretty good but did not want to push the pace to much today. This weeks CFKnoxville is going to be tough. We are getting ready for CF Total next week. The CF Total is the total of the best 3 lifts combined. The lifts are
1) Squat
2) Press
3) Deadlift
I would love to hit 800#'s for my total...but we will have to wait and see.
My goal is 250-300 ish for squats, 165ish for press, and 400 and change for DL.
I am going to do a running Time Trial the day after the Total to really push my limits. Probably do a 10K and shoot for 40 mins!!
Might be working up a interesting way to spend my 33rd birthday....wait and see

DO WORK!!!!!

Sat 1-3-09

2009-01-04T06:47:00.002-05:00

http://connect.garmin.com/player/1685740
(this is from my run yesterday with my new Garmin 405...its off the hook)
Decided to run to CF this morning, this was the longest run I have done on the road in years. Although I LOVE trail running, it was nice to settle into a moderate pace and not woory about jumping rocks, down trees or slip on muddy trails. The run was very chill for the first couple miles, I picked up the pace for a few mins and felt pretty good. My shoulders were a lil tight, I guess due to the WOD from friday.
At the park we did
Sprint to T and back
30 AB mat sit ups
30 Squats
Sptint to T and back
30 burpees
Sprint to rocks
30 rock jumps
Time 7:32
My bro in law came for his first WOD with CF knoxville. Patrick did very well, he is getting in really good shape and plans on running the Knoxville Marathon.

This morning my legs feel pretty good, not sore at all. But my foot is a lil tender from the pavement pounding. With all the rain we are having I may have to run this week on the road or go hit up the fire roads. This week should be a good week of training, with the intensity juiced a bit...Everyday is a day closer to "get serious" time for Ironman. Still working and reading a TON on the best training options for myself.

DO WORK!!!!

2009-01-02T19:08:00.002-05:00

DEC 21- 1hr 7 min trail run with Tommi at North Boundary

DEC 22- Crossfit
20 mins AMRAP
5 burpees
10 box jumps
15 KB swings 53#
12 2/3 rounds

DEC 23- Crossfit
Tabata x 6 rounds
squats15
pullups 7
rower 7 cal
pushups 5
abmat 10
score is the lowest of reps in each round

DEC 24- Crossfit
"Grace"
115# clean and jerk 30 reps
3:30

trail run
3x5 mins 160-170 HR 3 rec
40 mins total

DEC 25- Road ride
3x8 min tempo
60 min total

DEC 26- Crossfit
75 reps-75#'s power snatch
4:56

trail run
30 mins intervals (trails soaked from rain)

DEC 27- 40 miles road ride with Defur
rode to the Sinks in the smokies

DEC 28-off

DEC 29-trail run
3x(200m,400m,600m) recover the time it takes you to run the interval
40 mins total

pm)Crossfit
Front Squat 3 sets x 5 reps
175#'s
Press
135#'s...tried 145 failed on 3rd rep

DEC 30-trail run
2x 1/2 mile 3 mins rec
2x 1K 3 mins rec
32 mins total

Dec 31- 15 mins AMRAP
7 KB squat cleans
7 push ups
20 rounds total

JAN 1- off

Jan 2-Crossfit
4 rounds
5 snatch (catch in squat) 40# DB each arm
10 burpees
10 hang cleans 135#
5 (each arm) turkish sit up
12:17

2008-12-19T20:31:00.002-05:00

Dec 17- AM) 4 mile run with wifey
PM) Deadlift session
Pulled 385#!!! This was a new PR for me!! Last year I pulled 405 but not with good form. Everybody was throwing some weight around. Ashley has some good video from the other night.
http://redneckjuggler.blogspot.com/ Check out the "deadlift video"
Ashley PR 385#-Jason PR345#-Warren 315#-Brian 405#-D ROB 525#...and he ran out of weight. Pretty freakin impressive. And let us not forget J Knox off the chair no warmup 385#.

Dec 18- Got out for a late afternoon road ride with Defur and Blake. It was suppose to be in the 60's and clear...try 50's with sprinkles. Busted out the "gunnar" raod bike for the ride. I have not been on this beautiful steed in a while. We did the Plantation ride which has 5-7 damn good hillls. I rode pretty well, i tried to do a few hard intervals while climbing and was able to hold a steady tempo for the last few miles. Overall we rode for around 1hr 22 mins.

Dec 19-AM) 4 mile run with wifey
PM) WOD
30 HSPU
40 pullups
50 Swings 53#KB
60 ABMAT sit ups
70 Burpees
time:14:29
This was just awful!!!! Those damn burpees were terrible!! I had to do my HSPU with my feet on the back ext. I am not ready for 30 HSPU, plus it puts my shoulder in a very wierd position.
The pullups were not too bad, I kipped for all them. The swings were unbroken, sit ups, not bad....but those damn burpees are awful. If it wasn't for J Knox pushing me I would not have finished the burpees any faster. He kept telling me "dont think, just work" I have to admit, I likey that saying. I was in alot of pain but it was worth it when I finished.

I am feeling stronger and faster everyday of trianing. I have not yet begun Ironman training, but I can tell you this....I will be ready when the time comes. I am still trying to figure out my exact training plan for Ironman. But I know this, I will continue training with http://crossfitknoxville.blogspot.com/.
DO WORK!!

2008-12-17T07:06:00.002-05:00

Dec 12- "Diane"
21-15-9 reps
225 deadlift
handstand push ups
Decided to do 185#'s, and HSPU with feet on box.
DL's were easy-HSPU suck!! They put my shoulder in a very wierd placement
time:3:06

Dec13- Crossfit at park

Dec 14- 1hr 3 mins trail run at Concord. Felt very strong!! Form is coming together.
Then switched to the ol Single Speed for a hour and some change ride with the Crossfit guys.
I am running a 32x18 on the SS right now, other than the trails being a little wet, I felt very strong on the bike.

Dec 15- 20mins AMRAP
15 push ups-15 ring/bar pulls/15 AB mat situps/15 supermans
9 rounds

Dec 16-AM) Swim drills drills drills...single arm pulls,catch up-then a 250-300 easy swim
PM) Muscle Snatch tech with bar
5 rounds
Lunge with 40# DB over head 10 reps
Swings KB 53# 15 reps
5 mins

Dec 17-AM) This morning wifey and I decided to do an early morning run from house.
A bit over 4 miles, ran in 38 mins. Run was very easy, with some decent hills thru some of the suburban homes by Gettysvue.
This afternoon is heavy deadlifts at crossfit. Should be fun!

2008-12-11T19:14:00.002-05:00

12-5 Friday: AMRAP (as many rounds as possible) 20 mins
53# KB 20 swings
10 pullups
total: 10 1/2 rounds

pm) swim drills drills drills

12-6&7- rode mtb on Saturday and Sunday-just messed around, cold and wet
12-8 Monday:
53#KB 200 meter waitors walk-200 meter farmers walk 50 squats
200 m waitors walk-200 m farmers walk 50 swings
200 m waitors walk-200 m farmers walk 25 burpees
16:39
12-9 tuesday: went for a trail run, did not feel to good so decided to call it a day after 20 mins.
Decided to take off next 2 days, to rest and recover, felt a lil cold or something coming along.

Ran thursday for 28 mins and some change. Ran pretty well, not sure of distance but felling better.

I was debating on getting a coach for Ironman but I may just do all the training myself. Who else knows my body and what I can handle better than me?? I plan on using some different sources as far as setting my up training plan, but overall I am going to make up all the workouts.
I think this adds a lil more stress than needed to a race of this size but its something I know I can do. I do not plan on buckling down for a few more months anyway. I am going to do alot of running events this winter and spring, may do the knoxville half marathon. Wifey is planning on donig the full in March. If I dont do the half I may run the last 10 or so miles with her.

2008-12-04T21:06:00.002-05:00

Friday 11-28:
95# power clean and jerk
400m run
while one guy PC&J the other runs 400m
with steve 13:33 OUCH!!!
you cant sit the bar on the ground at all, touch and go!

Saturday 11-29:
5 rounds
135 deadlift x10
burpees x10
75 meter sprint
7:19 time
then run technique training with patrick

Monday 12-1:
am)"fight gone bad"
286 pts..shoulder hurt on wall balls. Got 293 2 months ago, I know could have done more with better wall ball #'s.
pm)at cherokee blvd-sleet snow rain nasty weather
4x4 mins 2 min recovery
ran well, puched hard, not sure of pace

Tuesday 12-2:
OHS 1-1-1-1-1 95 lbs
Fr Squat 3-3-3-3-3 155 lbs
back squat 5-5-5-5-5 155 lbs
Legs were TIRED..did not try and do do much

wend 12-3:
swim tech training with Kim
tired most of day, decided to relax in the evening.

Thursday:
am) Treadmill (it was raining and freezing outside)
5 mins @6:30 pace
2 min rec
4 mins @6:15 pace
2 min rec
3 mins @6:07 pace
2 min rec
2 mins @6:03 pace
2 min rec
1 min @ 5:45
30 mins total..OUCH!!!

pm)Press 1-1-1-1-1 135lbs
push press3-3-3-3-3 145 lbs
push jerk 5-5-5-5-5 135lbs
shoulder felt pretty good during presses.

Took the plunge!!!!

2008-12-02T08:47:00.002-05:00

I'm in Nov 7, 2009 Ironman!!! Registered yesterday morning when it opened. What the hell have I done!!!!
Going to be an intersesting year.

Drew

CF WORKS!!

2008-11-29T06:47:00.003-05:00

Well if there was ever a doubt about if CF/CFE works or not..I can just put that thought to bed. I am always a skeptic when it comes to most things, especially training. I need to expiernence something myself before I am bought in. This past turkey day morning wife and I did Autumnfest 8K. By looking at the reslults from last year i wanted to finish somewhere in 100-150 the place. The numbers around these spots were 8 min or so pace per mile. I usually fall right in these times.
I put myself up in the front of the 800 or so crowd so I could stay out of all the people. At the first mile I realize I am running with a bunch of "real runners" come thru there at 6:00 min mile. I thought not good..not good..I am going to die if I keep this up for the entite race. So, I decided to pull back a lil and settle into a good pace. Mile 2 12:50, OK..that feels a lil better. Mile 3 19:21...OK..not bad..but damn it..now I'm in a group again..the pace actually settled down a lil. I knew they were holding out for the final kick. So, I feel into a good hard pace. At the bridge i decided if nobody went I was going to attack and see what I had left in the tank. I kept thinking 1 more mile...whats 6-7 mins anyway..your gonna hurt might as well hurt a lil more. I knew from all the CF WODS and CFE intervals, I could handle a lil more pain..At the bridge I cranked it up a few knotches, after about 30 seceonds I looked behind me and POOF...I'm gone! They did not go with me, so I pressed hard all the way to the finish and to my surprise the finishing clock read 32:33. HOLY S%#$!!!! That cant be right..I look at my watch and my watch says 32:33 as well. I ended up averaging a 6:30 pace for the 5 miles. I finished 39th out of 800 plus runners. This time may not be impressive for some 5'8 140lb runner, but its pretty freakin good for a 6'2 208lb mountain biker who only trained running thru CF and CFE. I was blown away at this performance. I was not the only one to PR this run that CF's, J fish PR'd by about 5 mins and has not ran a step other than CF.
Wifey ran the 5 miles in around 47 mins, she did awesome!! She said she could have kept that pace for another hour or so. Marathon in her future???? We will have to see...

Can you crossfit your way to an Ironman....

2008-11-27T05:59:00.007-05:00

can you cf/cfe your way to an Ironman....not sure yet...some say you can...some say I have...am I willing to try it myself....not sure..or have I already taken the plunge...ooohhhh the suspense has to be killing ya...all my two readers..thanks mom and dad!!!
Others have discussed and studied this type of HIT training for endurance sports..could the CF/CFE guys be on the cutting edge of a new way to train for endurance sports????

Check out Crossfit Knoxville if your interested in taking your self and training to a new level

Think you had a bad day.....

2008-11-26T08:47:00.004-05:00

Truck v/s Train-------Train 1 Truck 0...for those keeping score. I have seen alot of interesting things in the world while out riding my bike..but this one may take the cake. Some IDIOT tried to beat the train in front of Calhouns at Volunteer Landing.

The other pics are from the BREW RIDE...the dancing was due to the Chicken dance the brave souls had to do at our checkpoint. Couple guys puked!!

Training

Tues: am) swim: 200 w/u 5x50 on min-tabata 25 meter sprints-200 c/d

then jumped on x bike for a 3 hour ish ride with defur. rode to crossfit

pm) sprints-turkish get up tech progression

15-12-9-6

185# deadlift

70# push jerk

time 4:19

flew threw the DL's but the Presses had to scale back, shoulder was having to go a lil easier. But great workout!!

Wend am)-turkish get up progression-finished with 53#kb-did alot of different movements- it was great tech training

Turkey day me and wifey are running the 5 mile race downtown, then its on to the family for some good ol fashion grub...cant wait.

ITS COLD!!!!

2008-11-25T09:33:00.002-05:00

Saturday did the Park CF workout..it was around 18 degrees...we did a 50 meter sprint-25 rock jumps-50 meter sprint-25 burpees-25 meter sprint 25 rock jumps-50 meter sprint 25 ab mat-50 meter sprint 25 doulble unders. This lil workout hurt the lungs due to the weather. Did it in around 10 mins, went out at around 75-80%, the cold air kills my lungs when going 100%. That evening went for a 30 min night trail run at concord. Felt pretty good on the run, then went to the BREW RIDE at haw ridge. GOOD TIMES!!! volunteered for a checkpoint at the top of K2. Will post pics later.
monday am) "FRAN"
21-15-9
thrusters/pullups
6:30 time. decided to do 65 #'s instead of the RX'd 95#'s. I was able to do all the pullups without assistance. My shoulder felt pretty good, considering the weight.
Not bad for a seperated shoulder...its been 5 weeks since i seperated my shoulder.

2008-11-21T07:21:00.004-05:00

Wend-am) crossfit--pm) mtb ride at haw ridge with defur and blake. felt pretty good, I can tell i have not been on a mtb in a while, technical skills were slow to catch up.

Thurs: am) trail run 2x2:40 (2 min rec) 2x4:00 (2 min rec) this is a crossfitendurance.com workout. It does not look tough but it hurt...i did the intervals as out and backs, the hills were great going down and burned going up. I really focused on high leg turnover, i tried to keep the same pace on all runs. I did a 10 min warm up and got into the workout, the cooldown I was crushed!!
pm) rode from the old Bi-Lo with defur on the x bike. My legs were heavy, we picked up the pace on the way back pretty good. I was going to go to crossfit but decided to take it to the house. My body was telling me to take it easy. So I decided to take a day off today. i have not taken a day off in a while...got to listen to the body.

Team New Balance is reassembling for a run at 2009!! We are going to do Sandman Adv Race on Jan 24th, stover and defur did it last year and finished 9th in the open pro division. This race is only 6hrs but it is in some BIG mountains.
Wifey and I have decided to go do Lookout Mtn 10k on Dec 20th. We have to go to my grandparents that day which is just over the mountain. I have been wanting to run this mtn for a whie so this race will be perfect.

from crossfit knoxville--good training advise.....
Words of Wisdom" (thanks matt and cheri)Intensity and technique are not at odds. Intensity is relative, technique is not. We believe, as CrossFit teaches, that when embarking on a CrossFit routine there are three steps. 1) Learn the mechanics of the movements. This is very important for your safety and future improved fitness. 2) Be consistent. Consistently display great form while preforming movements and do at least three WOD's a week. 3) Then, and only then, add intensity for optimizing results.Keep these in mind when getting psyched for the daily WOD; mechanics, consistency and then intensity. Measure yourself against yourself and you decide if you are increasing your real world work capacity.

Drew
Phil 4:13

more pics

2008-11-19T21:12:00.001-05:00

Pics from latley

2008-11-19T09:32:00.006-05:00

Me and wifey on top of Looking Glass Rock in NC, great run!
Wife doin work at the MS150..Day 1 80miles Day 2 65
My cousins band Carrie Hassler and Hard Rain at the Blue Plate Special
The Galax Crew
Jammin in Pisgah with Kim and Rod

My new full dura ace steel Gunnar!!!
Wife throwin down on some poor souls..she broke 3 guys on this attack!!
New River trail in Galax- Nice rails to trails system
Tas, Kim, tommi and tiffers in galax

Nice chill morning on the Clinch

shoulder gettin back on track!!

2008-11-19T08:31:00.003-05:00

Yesterday at crossfit i was able to do light Push Presses and push jerks. I worked with 65 lbs and it did not bother my shoulder at all. The WOD was
5 rds
5 40# DB rt hand snatch
5 40# DB lft hand snatch (i used 20# for rt arm)
5 box jumps
Time--not real sure I did 6 sets by accident-somewhere around 2:50ish to 3 mins. So fast as Jfish said "we were so fast johnny called me a liar"
This WOD hurt pretty good, alot harder than I thought.

This morning we did clean technique work, I did two sets of bacd assisted pull ups. My shoulder sounded like sticks braking. The WOD today was tough. Jfish beat my ass!! Although I DID WORK HARDER THAN HIM!!!! todays WOD:
21 ab mat sit ups
1 push up
20 ab mat sits ups
2 push ups
and so on......you go until you hit 21 push ups and 1 sit up.
It took me around 28 mins and some change to do this. I was able to do as RX!!! I did normal pushups..shoulder felt fine but upper body strength was laking today.
Going to get in some intervals runnning today. Might do 4x1k with 2min rec.
this afternoon I am going to break out the MTB for a lil roll around the ridge.

Drew
DO WORK!!!

2008-11-18T06:31:00.002-05:00

Sat 11/15- rds 600m run- 20 OHS (pvc)-10 KB swings- 10 sprawls 11:10
tough workout!! Legs pretty tired after this one.
Sun 11/16- 55 min trail run at Concord, felt great during run, ran all hills pretty hard.
Mon 11/17- am) "helen" 3 rds 400 m run- 21 KB swings- 15 DL hidu high pulls 8 mins and some change.
pm) 3 mile run with wfiey and candace. Took it easy on run, they both are running very well.

Questions about my current training....check out FAQ's http://www.crossfitendurance.com/about/faq.php

check out knoxville crossfit as well...www.knoxvillecrossfit.blogspot.com

Doin Work

2008-11-14T08:01:00.002-05:00

This morning J Fish and I did a Front Squat workout. Shoulder was a lil sore from yesterdays "jorja" workout.
Final #'s
195 front Squat
10 tabata sit ups
No run today, maybe hit x bike for a lil spin, may be going out early in the morning with the Ultra guys Dewey and Jack. Meeting up at 5am at the ridge for a lil dark running. Have not made my mind up yet if I'm going or not. Need to get in a tempo run some time this weekend.
Yesterday Day 1 of zone lifestyle...hate the word DIET..so I will not use it. Got in 25 blocks yesterday, not as hard as I thought it would be but 13 more days to go. Crossfit Knoxville is going "zone" for 2 weeks, CLEAN, to jump start our training. Turkey day is going to be the cheat day..THANK THE LORD!!!! Plan on doing the Heinus Loop on Saturday after turkey day if anybody is interested.
I am going to update my training from the last couple weeks soon. Alot to type and dont have time right now.
Drew
PHIL 4:13

2008-11-04T07:35:00.002-05:00

Alot going on in the last few months....i have a whole new outlook on training which i will be posting soon.
In the meantime until I post some pics and ideas, check out crossfitknoxville.blogspot.com and crossfitendurance.com

Drew

More Windrock!!!

2008-07-01T20:53:00.003-05:00

Blake and I hit the "ROCK" this evening. He was on the 4 wheel beast and I suffered to try and keep up. I climbed 2 then rode 24 which is an awesome trail, with some amazing views. Then we rode up G2, I missed the turn for #3, and climbed halfway up the gravel road until Blake found me. We rode 4 to 3 and had to turn around due to the water puddles. Blake did not want to get his 4 wheeler stuck. There was 2 motorcycles a 4 wheeler and a Rhino that suggested we turn around. We rode back up 3 then haul ass down P1. Awesome day...Awesome ride!!!

DSX 2008

2008-07-01T10:25:00.002-05:00

2008-07-01T10:21:00.000-05:00

More Windrock!

2008-06-15T08:40:00.010-05:00

Stover and i hit windrock early Saturday morning. We rode trail 1-2-16-G1-2. The climbs were steep and long and the terrain was insane!! Trail 16 is tough and will beat the shit of you. I messed my front wheel up half way thru our ride. So, I had to kind of take it easy on the descents. We ended up riding up 2hr 45 mins with 2740 ft of elevation gain. Trail 16 was soooo steep we had to do some hike a bike, the gravel roads were very steep as well. Cant wait to get back out there again, I am mapping out a big ole nasty ride out there for later in the year. I will post route later on.

Windrock BABY!!!!!

2008-06-12T20:07:00.012-05:00

Sorry but this is what I have to say to that damn rode climb!!

OOOOOHHHHHH BABY!!!!!!!! Windrock is without a doubt badass!!! Finally got out there today, and paid my $88 for my pass. This place is incredible, I am kicking myself for living in knoxville for 4 years and today was the first time at Windrock. After speaking to Downhill Doug and Rams, I was sold on how sweet this place was. Blake went with me to show me around, and show off on his 4 wheel beast. It was alot of fun to ride with Blake, to see him in his element was cool. Blake and I work together, so alot of times you have to wear your work hat. Its cool to see two buddies use the same trails on two different modes of transportation and still have the same enjoyment. I could tell by watching him ride he is very good, and fearless. We rode up P1, hot hot hot hot hot hot hot hot...did I mention it was freaking HOT!!!!! The plan was to ride up to the windmills but that got cancelled due to the heat. We decided to take G1 over to 2, then to 1. Trail 2 was great, I bottomed out my shock at least 3 times and decided to stop jumping all the humps on the trail. Trail 1 was cool, it had some tough steep climbs but all of it was rideable.

We only rode for 1hr 30mins but I was crushed when I got home. Nothing a growler of Pisgah pale ale cant cure. Saturday I think I am going to go up 1 to 2 then onto the windmills, then just do some exploring.

The rode climb was no joke!! It was steep and HOT!! It reminded me of riding back in Carter county, big loooooong steep climbs. After that climb it was a blast, good shade and fast descents. I cant wait to do some longer rides, especially in the fall when its cooler and the views are not as hazy. I want to climb that rode again when I'm a lil more fresh. The past two days I have done some high HR intervals on the bike and the run. I know it will still suck but that climb will only make me stronger.
I am thinking about running out there in the next week or two. This is going to be grat training for some late fall ultras.

If anybody needs to find me I WILL BE AT WINDROCK!!!!!!!!!!!!!!!!!!!!!

Catching up

2008-06-10T18:45:00.014-05:00

Have not posted much in a while, so i thought i would post few pics. Tommi and I took a vacation to brevard then onto isle of palms. We had a great week. She got to ride Pisgah for the first time. She did great!! I layed on the beach in complete shade and read a great book. Me, some beers and 70spf sunblock!!!

Last weekend parker, adam, defur and myself went and did the discburner 12 hour race in morristown. We had a good time but the heat was a bit intense.

PMBAR

2008-05-08T05:59:00.005-05:00

The 2008 PMBAR has come and gone. Patrick and I pulled off a respectable time of 8hr 23 mins, we finished with stover and brad. We had a drag race down black mtn with Thomas and Eric that was awesome!!! Jeff and Brian came in around 9 hours. Shawn and John stepped up and snagged all 7 checkpoints!!!

3 days of backcountry heaven

2008-04-24T05:20:00.009-05:00

Rod, Mike, Tanner, Matt and myself went on a 3 day backpacking trip last weekend. We started out on hazel creek-jenkins ridge-pinnacle creek-lakeshore-AT. It was an awesome weekend with plenty of great memories created in such a short time.

Rain and Happiness

2008-04-06T19:29:00.005-05:00

rode the Dancing bear ride on saturday...50 miles..RAIN!!!!! But beer and good food followed.

Got in 11.5 miles on Sunday with Rod. Tried out stovers Osprey Atmos 50 pack today. Felt great, had about 25 lbs in it to get the feel for it. Total training was good this week, got in around 13 hours this week. Todays trails-turkeypen ridge-schoolhouse gap-bote mtn-finley cane.

Strange encounters of the Gentle kind

2008-03-30T19:17:00.007-05:00

Wife and I treked the Rich mtn loop today. 8.5 miles with alot of elevation gain. The altimeter read 3500 ft at a few spots. We were able to average 15 min miles for better part of the day. Absolute amazing day!!!!

Smokey Mtn goodness

2008-03-26T05:01:00.004-05:00

Wifey and I hit the Smokeys on Easter sunday. We ran Chestnut top (out and back) we got in around 9 miles. Great run, STEEP STEEP hills. Last week was a great training week, got in around 12 hours.

CLIMB CLIMB CLIMB

2008-03-14T05:00:00.003-05:00

Hit the Cherahola Skyway thursday afternoon. Awesome day of riding!!! Legs felt pretty good, considering all the hill training this week. Rode for around 2 hours or so.

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle-when the sun comes up....you'd better be running"

2008-03-13T06:50:00.002-05:00

Monday- 60 min trail run at concord
Tuesday- 60 min hills at N boundary on SS
Wend- AM..20 min trail run/ 20 min swim. PM..1:10 hills at gettysvue OUCH!!!

http://ride424.com/ Great website!!! Check it out
Shoulder still tweeked so no weights for a few more days.

2008-03-10T07:03:00.002-05:00

Got in a lil over 10 hours this week. Felt descent all week, still long way to go.
5/5- 50 min spin class with wifey. PM trail run45 mins
5/6- 1:30 closed parkway-great climbs
5/7- OFF
5/8- Do work with J fish 40 mins
60 min spin class with wifey
60 mins trail run at Haw Ridge- SNOW!!!
5/9-2 or so hours greenways in maryville w/ ove,rod and T
rode down and watched the crit race
will post pics later

2008-03-06T07:28:00.008-05:00

Last week was a decent training week, got in around 8 hours of training, also got in the pool (OUCH!!!) actually did not feel to awful. On saturday ove and I took off up the closed portion of Foothills parkway, great ride and trek!! Rode for 2:30 hours then went on a 30 min trek with full pack just like and adv race. It felt good to get the big pack back on for some training. Had a few mechanicals on the climbs, big and middle rings came loose...OOPS!!!

Sunday got in lil over an hour SS ride at concord. Monday went out for a 2 hour road ride with Ove in Tellico. Later that night went for a trail run with wife. She did great, she tripped and busted ass on some roots, but jumped up and kept going...very proud of her!!!

Got fit for my orthotics this week, should be ready next week!!!!!

3/1- 3 hours ride and trek

3/2- 1 hour SS at concord

3/3- 2 hour road ride-30 min trail run with wife

3/4- tried to lift..tweeked shoulder Off day

3/5-6am spin call with wifey-PM 45 min trail run

Plan on getting in 2 more runs this week, 2 more rides as well, and probably some pool time. I'm feeling pretty good lately, the legs are starting to come around.

Also, got some free gear coming next week...will post when they come in, pretty excited!!!!

2008-03-02T21:53:00.000-05:00

Back on the steed!!!!

2008-02-24T18:10:00.002-05:00

Enough said.....I'm back to attempting to be an endurance athlete again!!! Took a few weeks off the bike and run, and am VERY excited to be training again. I'm going to suffer for a while but oh well...thats what it's all about i guess. Got a few things lined up this year, PMBAR in May, few adventure races, mtb races and maybe some trail run events. Right now all focus is on PMBAR. My partner from last year cant go this year, so I have had to change teammates. I was hoping Brad and I could go again, I know we would be faster this year..a hell of alot faster. But Patrick and I should do just fine. The last few weeks have been getting re-focused on the bike and run. Laying down some base miles to just get the body moving again. I have still been hitting the "DO WORK" but cut back to 3 days a week instead of 5. This past week was the first week of actual organized training. I got in right around 10 hours.
Sun: 50 mins hill int on cross bike
weights:5 rounds
deadlift 185x5
pushups 20
pull ups 10
3rounds
1 min each exercise
KB lunges-Dips-Box JUmp-Sandbag get up
MON:1:45 greenway ride endurance-steady HR
TUES:
Reps-21-18-15-12
rower (calories)
swings
sumo dead lift high pull
Burpees
ball slam
Thrusters
PM-4 mile run with mills and stover 32 mins
WEND:OFF-bike fit and run gait analysis
THUR:SS at concord with Jeff Kardas from Ohio. 1:15
Fri:Rower and dips and swings 45 min workout (cant remember workout)
48 min trail run with defur and dewey
SAT: Awesome ride with Thomas, Eric, and Brian at Norris. PAIN!!!!!!!! 3-4 hours

Jan 20- "300" workout

2008-01-20T18:04:00.000-05:00

Me smiling while Rod suffers

Jason staying close to the bucket....

pull ups x 25 reps

deadlift 135# x 50
push ups x 50
box jumps 25" x 50

floor wipers 135# x 50

35# KB clean and press x 50 (25 each arm)

pull ups x 25

= 300 reps Timed

Me 17:13

Jason 23:47

OUCH!!!!!!

Rod did a "135 rep" version and did very well. He did it in 11:39!!!

This was NO joke, very difficult but it is a good test. We may try it again in a few months.

Also, it was the coldest day of the year. The garage was freezing!!! The temps may have been around 15 deg.

2008-01-19T19:30:00.000-05:00

Jan 14- rower
5000 meters 19 mins

Jan 15- warm up
reps 30-20-10
Deadlift 95#
swings

3 rounds
Power clean x 3
55#KB clean and press x 5 each arm

5 rounds
3 x clean complex (power clean,hang clean,squat clean)
1 min rest

3 rounds
Box jumps x 10
sandbag get upx 2 each side

Jan 16-warm up
burpees-pullups

5 rounds
push ups x 20
35#KB thrusters x 15,12,10,10,8
DB push up x 15
KTE x 6

reps 21-18-15-12
500 meter row
deadlift 185#
sit ups w/ 45# plate
TOUGH WORKOUT!!

Jan 17- Did a 120 rep round w/ Rod.
Jan 18- AM workout w/ J fish
row 500-15 swings

4 rounds
hang cleans x 5
jump shrugs x 5
box jump x 10

2 rounds
swings 55#, 45#, 35# x 10 reps
santch 35#, 45#, 55# x 5 per arm
cl & press 55#, 45#, (2) 35# x 5 per arm

PM- rower
1000 meter intervals- 2 min recovery
1) 3:33.5
2) 3:40.1
3) 3:42.2
4) 3:38.3
5) 3:51.9
PAIN!!!

Jan 13

2008-01-13T18:55:00.000-05:00

5 rounds

500 meter row

25" box jump

sandbag clean over shoulder

*stop when person rowing hits 500 meters

3 rounds

2 55# KB clean and squat-1 min

ball salm-1 min

Tanner, Jason and myself enjoyed this lung buster workout!!

This is the first workout with the rower, which I picked up today. Todays workout was tough but rewarding.

Jan 12 workout

2008-01-12T10:06:00.000-05:00

J Fish doing the wipers

J Fish killing Patrick with the leg throws

Me gettin my snatch on.

J with the big boy snatch

Ooops...somebody is gettin ripped

Hurtin yet??

The awful push up....longest minute of your life

10,9,8,7,6,5,4,3,2,1 Puash up- Rev crunch

10 rounds

Rom. Deadlift 95# x 10 reps

KB Box Push Up x 10-20 rep

Jumping pull ups x 10 reps

NO REST!!! 13:30

3 rounds

"The Awful push up" 25 lbs x 1 min

KB snatch x 1 min

rest 2 min-assisit with pushups

Upperbody crusher today...the push ups were horrible. We got in over 300 pushups today with all kinds of angles and resistence. The hammys are sore from the deadlifts, on top of the jumps yesterday..OUCH!!

3 rounds

windshield wipers 135# x 10

1 arm KB ball press x 10

2008-01-11T07:09:00.000-05:00

Jan 9- MTB ride at North Boundary 2 hours w/ Patrick M and Defur BIG CLIMBS

Jan 10- REST DAY-legs are thrashed

Jan 11- Early AM workout w/ J Fish

KB warmup

5 rounds

power clean and jerk 95# x 3 reps

KB 1 hand swing 45# x 5 reps each hand

4 rounds

Half get-up 45# x 3 each side

35" box jump x 10

55# KB swings x 10

35" box jump (no hand swing) x 5

4 rounds

55# press x 3

45# press x 4

35#'s press x 5

KTE x 5

Great websites

2008-01-09T07:58:00.000-05:00

www.mtnathlete.com
www.gymjones.com
www.crossfit.com
Ideas for my workouts

pics from 1-8-08

2008-01-08T21:32:00.000-05:00

355 lbs with a lil KB love

Rod pulling 355 lbs

355!!!

275lbs

275 lbs

225 lbs

last rep after 7 rounds of fun!!

Swing it BEEEAAAATTTCCCHHHH!!

25" box jump, flip it over 35" jump--Jason created this monster

55lb sand bag

New to me free weights

2008-01-08T20:34:00.000-05:00

Hit and miss on alot of training lately. But here are the workouts I have recorded. Enjoy!!

DEC 12- 20,16,12,8,4 Swings L/R-pushups
Ball slam-pull up
snatch-tri push ups
2 sets
KB clean and press 10-evil wheel 10-KB high pull 10-jumping pull ups 10

DEC 13-
MINS 1-2-3-4-3-2-1 rower (work, rest same)
5x3 reps dead lift 225 then step ups w/ 35lbs barbell for 1 min
30 sec recovery

That afternoon was my surgery--Down for a couple weeks--

DEC 29- 15 squats-15 ball slams
30/30/30-20/20/20-15/15/15
snatch,clean,press,row 55 kettlebell

DEC 30-5 rounds
21 swings (2 rds w/ 55 kb-3 w/ 35kb)
21 clean and squat (w/ sandbag)
19 min
3 rounds
get up x 1 (each side)
press and squat x 5
lunge x 5

DEC 31- Rack pull/Dead lift 1 rep of each
185/135-205/155-205/185-225/205-250/225-270/250-290/270-335/315-355/335-365/345!!!!
weighted pull ups 35lbsx5, 45lbsx5, 55lbs x 5
Bench press
2x10 70lbs Dumbells
2x6 80lbs DB's
3x3 90lbs DB's
1x1 100lbs DB's
dips 3x10
ghu 3x10

JAN 2- Front Squat 3x4 135lbs, 4x3 155lbs, 2x2 185, 1x1 205lbs, 1x2 225lbs
Power clean 3x4 95lbs, 4x3 115lbs, 2x1 135

JAN 3- Trail rin at Haw Ridge 30 min-ran the ridge trail CLIMB!!
spin class w/ wifey 45 mins

JAN 4- reps 10,9,8,7,6,5,4,3,2,1 pushups-sit ups
4 rounds 10xBench press 175lbs
10 cauldron stirs
4 rounds
10xpull ups
10x floor wipers
3 rounds
10x pull up
10 x dip

JAN 5- Swings 5 both, Squat 10, swings 5 each arm,Squat 10

3 rounds
5 clean and press r/l
5 snatch r/l

3 rounds
5 clean and press both hands
5 snatch both

5 rounds
sand bag cleans 55 lbsx 10 reps
box jump 24" 10 reps
pull ups 5
Abs med ball

JAN 6-
10 reps
swings 10-box jump (35") 5-sand bag get up 2 (21 mins)

JAN 7- 2x power clean/hang squat/cleans @ 95#
2x35 kb get up
hang squat 4 rounds 135

3 rounds
10 kb clean and press-20 to 30 kb push ups w/ feet on box

4 rounds
5x power cleans, box jumps, squat cleans, box jumps

JAN 8-
3 rounds
20 swings 55 KB
10 thrusters 95#
10 snatches (5 each)

7 rounds
deadlift 135 x 10 reps
ball slam x 20 reps
pullups x 10 reps

deadlifts
225x6reps
2 sets-275x3 reps
2 sets-355x1 !!!!!!!!!
**Rod pulled 355 twice!! pretty damn impressive

2007-12-12T21:03:00.000-05:00

Dec 9- OFF
Dec 10-2 x KB clean x 10 reps
Triplet of (3 x power clean, 3 x fr squat, 3 x jerk)
75# 95# 115#
Squat clean
2x5 @ 50% 95
2x3 @ 60% 105
2x2 @ 70% 115
2X1 @ 80% 125
1x1 @ 90% 135
Dec 11- 1)12reps x KB jerk r/l
2 mins step up (no weight)
rest 2 mins
3 rounds
2)8 x BP press @ bodyweight
2 mins of lat/low rows
rest 1 mins
3 rounds
3)6 x pull up
6 x dip
6 x back ext, atomic ups
Dec 12- Reps 20,16,12,8,4
KB swings l/r, push ups
ball slam/pull up
snatch/tri push ups
1 min rest after round
Then 2 rounds of 10
KB clean and press 10,10
Evil wheel 10,10
KB high pull 10,10
jumping pulls 10,10

2007-12-08T16:59:00.000-05:00

Dont think to hard, you'll only hurt the ball club

Me and my new love

Ove and Patrick....Post Do work

Dec 8-workout:those burpees suck

10x pull up

20x KB swing rt/lft each arm

30x jump over HBag

40x push up

50x sit up

60x burpee

12 mins 2 sec!!!!! OUCH!!

1 arm KB clean and press 15 each arm/2 hand KB swings=3 rounds

40 push ups on DB's

Dec 7-Deadlift

3x5 @ 50%-135lbs

3x3 @ 60%-175

3x3 @70%-205

3x3 @ 80%-225

2x2 @ 90%-255!!!!

towel pullups 3 sets x 5 reps

Rower for w/up 1 min on 1 min off

The 225 and 255 felt very good. No back issues at all, good form

(PM) road ride 32 miles with defur at topside road.

Dec 6- Evil wheel

KB 2 hands swings

KB around the worlds/figure 8's

Dec 5-5 rounds 30 sec work/30 rest/ 30 work

1 arm KB swings l/r

1 arm KB cleans l/r

front squat

1 arm KB push press l/r

10 burpees

pat and ove came over to play. They both did very well.

Dec 4- Deadlift 185lbs 5 reps

Cleans 85lbs-5 reps

Bench press-205-5 reps

All exercises equal one set---10 sets

Knees to elbows 10 reps

pushups-20 reps

5 rounds

rower: 10 x 1 min 1:40 pace

Do Work Blue Collar Yard

2007-12-03T21:32:00.000-05:00

The rings--they sting a lil bit

The kettlebell-35 lbs--OUCH!!

For those of you who know this is the name that I have given my garage gym. Pull up bar, heavy bag, tires, med balls, dumb bells, rings, rower, and kettlebells....what more do you need. No BS arm curls or tri exts or any BS glamour muscle builders. Its all old school power strength training. I have always enjoyed push ups, pull ups and crazy wierd "painful" stregth exercises. So I thought why not share my pain with others. I have had a few come thru and fewer have stuck around. These exercises are not for the faint of heart. And just to be on the safe side there is a bucket if things dont work out in your belly. Trust me..it happens. I still have my gym membership and go 5 days a week but supplement my other training in the garage. I am training Rymer right now and its just easier to hit the gym than hang in the garage. But I am slowely adding new gear for the "DO Work" gym.

I feel training is going well, bike: focusing on base miles, and just started hill repeats. Run: my foot has flared up again, so I have beacked off the running. My strength training is going very well right now. I pulled 22 straight pull ups the other day. Cleaned 145 last week, thats after doing 8 sets of variuos reps. Now with the kettlebells, I feel I will only get stronger. My weight is staying right around 205-207, my bodyfat is 10% as of 4 weeks ago. I had a assesment done at the gym. My towel pullups are getting stronger, doing around 8-10 reps 3-4 sets. (After my regular workout)

Nov 26- (AM)Workout: Six-Way BB Complex: 6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Press + 6x Push-up One set each@ 75#, 85#, 95#, 105#

Step ups 2 mins 25 lbs DBells

(PM) 1hr 15min hill repeats with Dan

Nov 27-(AM)Workout: Six-Way BB Complex: 6x each of Deadlift, Row, Hang Clean, Front Squat, Back Squat, Press, Push-up One set each @ 75#, 85#, 95#, 3 sets total Then: Clean: 1x5 @ 50% 1x3 @ 60% 1x3 @ 70% 5x2 @ 80% 4x1 @ 90% Then: Jerk: 1x4 @ 55% 1x 3 @ 65% 1x3 @ 75% 1x2 @ 80% 3x1 @ 90%

(PM) 1 hour 15 min road ride with Defur

Nov 28-Death by fifty

Sumi DL 50 reps-Pullups 25- Hindu squat 50-push ups 50-Thrusters 50-Step ups 50- wall ball 50

(PM) road ride

Nov 29-Night ride 3 hours at concord on single speed

Nov 30-10 wall balls, 10 burpees 2 sets

spider mans across gym-hop jump 3 sets

Med ball slams-abs

med ball throws for 5 mins then 3 mins

Dec 1- with patrick at the house

80-40-10-80

squats-pull ups-push ups

Did it in 13 mins!!! Patrick pulled 14:55

Holy cross push ups-towel pulls

heavy bag

Dec 2-rest

Dec 3- 4 rounds work/rest/work

Rd 1- 30sec/30/30

Rd 2- 25/25/25

Rd 3- 20/20/20

Rd 4-15/15/15

Heavier weight each set

1 arm KB swings, 1 arm KB rows, 1 arm suitcase DL, knees to elbows, KB clean and press, knees to elbows

OUCH!!!! This one hurt.

Random pics from last month or so

2007-11-25T20:45:00.001-05:00

Trail run pic at concord

The sideway newlyweds

Post wedding boozing

Me and the Ol bro n law wedding singer himself

Tommi, Tanner and Tassi

Me and Tommi at Kim and Derricks reception dinner

That theres a RV Clark!!

Parker being Parker...poor sarah

Me with my sisters and Amy's new Mary Kay ride

Me and Rod with the yungins

Post long trail run at Deep Creek

Me and wifey camping

Good turkey training week

2007-11-25T20:12:00.000-05:00

11/21 wend-(AM) reps-80,40,20,80 body squat
40,20,10,40 push up
20,10,5, 20 pull up
farmers walk-75 lbs 5x20 yards
(pm) 30 mile road ride-huge headwind-
11/22 thur-OFF- Tradional back yard football game w/ family-Which me and the nephew won!!
11/23 fri - greenway/road/urban ride 3 or 4 hours not sure-cold but alot of fun
11/24 sat- 10 setsx 5 reps BP/Dead lift (super set both exercises with abs)
bp: dumbells-each 2 sets-60lbs,65lbs,70lbs,75lbs,80lbs
dl: 185 lbs
5 x 5 power cleans 95 lbs
5x 10 pull ups
5x 15-20 push ups
11/25 sun- 1hour 25 mins greenway/road ride

Overall good week of training, feeling stronger in gym and on bike. Felt a lil tired on sunday ride, the previous days made my legs feel heavy. This week will be more run focused with 3-4 runs and a 8 or 9 miler next weekend. This week in the gym the weigths are going to litten up a bit. Focus more on more reps and form then on weight. On bike should get 1 long ride in around 3-4 hours.

2007-11-20T21:22:00.001-05:00

Got in a good 7 miles with Mills on Saturday. Run felt good but road running is not very easy on my body. After the run I had to do the good ol ice bath to compensate for the damage done by stupid ass sidewalks. We got in a good steady pace which is hard to do trail running. Overall felt great, big hills and lots of them. Sunday busted ass in the yard, got every leaf up and mulched, only to have the trees shed even more.
Monday: w/ rymer-(AM)10,9,8,7,6,5,4,3,2,1 Bench press 185lbs, Dead lift 185lbs (last 3 sets 205lbs)
8 sets push ups, pull ups, dips to failure
Row: 4 sets 500 meters (ouch) 2min-1:50 pace
(PM) 1hr20 greenway/road ride w/ defur-good pace-hit hills hard
Tuesday:(AM) 20:41 5000 meters on rower
Squat clean: 2x5 85lbs-2x3 95lbs-2x2 115lbs-2x1 135lbs, SS with Abs
Jerk: 2x5 85lbs, 2x3 95lbs, 2x2 115lbs, SS with squats and holds on med ball, and bosu ball
(PM) 30 mins on elliptical with Rod
Abs 10 sets with med ball

Weight is staying around 205-207, my diet is on point. Lots of protein, good carbs, yogurt with cottage cheese. DAMN I hate to diet but come thursday (turkey day) ITS ON!!!

training week

2007-11-17T08:01:00.000-05:00

Sun: 3 hours from house on greenway. great ride
Mon: Off
Tues: 40 min run-20 min row
Wend: Cleans-Pull ups (towel)-push up (6,8-10,20) 4 sets
DL 185 5 sets 5 reps towel pull ups- 5 sets 5-9 reps
Thur: 5x Heavy bag squat + 5x Box Jump (high) 10reps, rest as needed between Then: warm-up Deadlift and Front Squat – not too hard Then: 3 (1x DL Rack Pull @ 85% + 1x Front Squat @ 55%) 3 (1x DL Rack Pull @ 110% + 1x Front Squat @ 75%) 2 (1x DL Rack Pull @ 120% + 1x Front Squat @ 90%) 2 (1x DL Rack Pull @ 130% + 1x Front Squat @ 105%) 1 (1x DL Rack Pull @ 130% + 1x Front Squat @ 110%)
Abs 5 exercises
Fri: Clean/Front Squat/Jerk: 2x 5/5/3 @ 40% 2x 4/4/3 @ 50% 2x 3/3/3 @ 60% Then: Bent-over Row/ Pull-up: 8/8 @ 40% (of Bent-over Row 1RM) 8/8 @ 50% 6/6 @ 60% Then: 10x3 Box Squat @ 185#
Trail run at concord 55 mins
Sat: 7 miles w/ mills

2007-11-10T14:10:00.000-05:00

Alot going on lately...trip to florida for work, to lexington to blah blah blah....enough work talk.
The Hill of truth was a good time, but not for riding. Rode like shit and felt about the same.
Took the week after off to let my back recover. The past 2 weeks have been solid training.
Mon-spin class--weights, Tues-trail run, Wend-greenway ride weights,Thurs-greenway ride-weights, Sat--ride to blvd-run 6 miles-45 mins-ride back to harpers.

Back in the saddle again....

2007-09-24T19:08:00.000-05:00

Nothing like getting some new bikes to fire up the training. After a quick vacation to Michigan last weekend it was time to put in some saddle time. The week prior I had some good rides, averaging around 10 hours per week. Nothing to structered, just good saddle time. Last week was a strong week in terms of consistent training.
Mon-1hour with Defur at North Boundary/ weight training
Tues-30 min run
wend-2 hours Haw ridge
thurs- 1:45 Haw ridge/ weight training
Fri-3 hours at haw ridge with dewey
sat-3:15 with thomas-greenways and roads-alot of climbing
Sun-20 min trail run with wife-4 hours trail work-1:45 at Concord with Chris
Today-1:30 hard ride with Eric at Concord
Starting to get my legs back a little bit. The SS riding has payed off in the hills, my arms and wrists have taken a beating on the rigid SS. So the new bike has been a blessing in terms of upper body fatigue. I can tell when I'm not lifting very much cause my upper body gets fatigued very easy. The program I tend to do goes like this:
Deadlifts 135lbs x 15 reps- 2-3 sets
pullups 10-15 reps- 1st 3 sets- 2 sets 5-10 reps
pushups 50 reps 1st set- 40 reps 2nd- 30 reps 3rd- 50 reps 4th
use baso ball- standing shouler press 30 lbs-15 reps-3 sets
walking lunges- 35 lbs dumbell- walked b-ball floor 2 mins- 3sets OUCH!!
bodyweight squats-2 sets 50 reps
Core movements

2007-09-20T20:40:00.000-05:00

Another new bike!!!!

2007-09-20T20:30:00.000-05:00

New 29er for the stable!!! Oh well, had to go with gears this time. But ordering some new wheels for the 29er SS. I really like this bike so far. Alot easier on the body, than the rigid SS. I look forward to some big rides on this new steed. When I picked it up, the boys decided to fill my front innertube full of water. I did not realize this until putting the wheel in my car. To my surprise my front wheel felt a lil heavy. As I tried to figure out what was wrong, I looked up and the glass door was full of laughing Harpers boys. Jokes on me!! The wheel weighed in at a whopping 10 lbs.

Defur got his new niner today, very nice bike. He will be racing it this weekend in Jackson, Ga. At a 12 hour event.

Great weekend

2007-09-16T19:29:00.000-05:00

New Ride

2007-09-12T18:52:00.001-05:00

Got me a new toy!!! I picked up a cross bike last week from brother defur. So I guess that means I threw my hat ino the cyclocross racing. The race of PAIN!!!! Bring it BABY!!!! Maybe this will keep things interesting this winter.
Team New Balance will be showing up for an ADV Race in chattanooga on Oct 20th. So I have had to start running again and paddling a lil bit. This will be good training for the 12 hours of Hill of Truth. I will be teaming up for the 4some this year. I think we should do alright, got some pretty quick guys lined up. But I will be the only one going SS, which may be getting a new wheelset in the next couple of weeks.
I am enjoying the cross bike alot. I did an epic ride on saturday, then sunday left from the house and rode to Concord and back. It is a different ride on tight singletrack, but alot of fun. Did a run yesterday morning then last night did hill repeats at the Blvd. OUCH!!!
Flying out in the morning for a little R and R in michigan. Going to see my best buddy and play some golf. Then take in the Michigan and Notre Dame game, see which team wants to go 1-2 on the season first. Be safe!!!

Gotta love East TN....

2007-09-11T20:15:00.000-05:00

Mr. Adam Campbell snap this photo today in Morristown......Classy..notice the sticker

2007-09-08T15:37:00.001-05:00

Rode from the house, out the greenway and along the waterfront. Tail-gaters were set up all along the way, as Drew and I worked our way to the south the Knox trails. While most of Knoxville is watching college football and getting pumped up about some orange colored football team, we put down an epic ride in our own backyard.I enjoy football season as much as the next guy, but a game is just much more enjoyable after a long ride. And todays ride was about four hours of ride time, and we were gone for about 5 hours. Bearden->Lyon's Bend->Cherokee Boulevard->Third Creek->Waterfront->Cross the river at John Sevier->Ijams greenway->Meade's Quarry->Forks of the River->The Hann's Property->Forks of the River-> Ijams->Island Homes->Downtown->Fort Sanders->Third creek->Sutherland->Harpers->Home.

**stole images and write up from http://harvesttheride.blogspot.com/ **

What a EPIC ride..without a doubt top 3 rides ever. Alot of fun, different terrain all day. It was refreshing to go on ride from the shop. There is endless amounts of potential for this area. Will be back soon!!! Now it's time to drink some cold ones and watch some football....

Back at it..

2007-09-01T14:34:00.001-05:00

Found some pics from the Poker Run adv race. Oh sooooo close to an overall win, but yet so far away. I have been on the bike 5 out of the last 6 days. This morning met up with Thomas, Eric, and John for a lil SS beat down. We climbed just about everything and went on alot of good technical trails. Overall real good ride. I think we rode for about 4 hours. Today is exactly what I needed, to get my ass back in shape. I plan on riding this whole weekend, road ride tommorrow and maybe hit the parkway on monday.

2007-08-24T05:39:00.000-05:00

Good couple days of riding in triple digit weather.

Golf tourney this weekend in lexington...maybe picking one of these up soon http://vassagocycles.com/jabberwocky.html If there good enough for http://duckmansworld.blogspot.com/ there good enough for me.

2007-08-22T06:48:00.000-05:00

Not been training much lately..work--work--travel--work..got out last night and did a 2:30 hour mtb ride with defur and mark.straped the lights on for a while. I relized i am just a lil out of shape. but hopefully this will re-kindle my ass. We are going to do 1 or 2 adv races later in the year and 12 hours of haw ridge. I think i took off about 2-3 weeks, this heat just sucks.

Posted some pics from the Old time fiddlers convention a few weeks back. Tas and rod performed a couple of times. They did really good. Tiffers , kim also performed with them and in the folk solo division. Great weekend!!

2007-07-24T19:26:00.001-05:00

Benn doing alot of training lately. The boys and myself raced in the Poker Run adv race in greenville,sc a few weekends ago. We actually were in position for the overall win but missed a CP in the orienteering. Overall we raced very well. The race started off with a run, swim, run, special test, bike, swim, bike,run (orienteering) bike, special test, bike. Alot of change was good. We had the second overall fastest time, i think we ended 7th overall. This was our first race with Mills, stover and myself. I am pretty satisfied with how we worked together during the race. Since then training has picked up. Alot of running!!! I've got my eye on a few trail runs and maybe a ultra this fall. But well see how the foot does. On sunday stover, dewey and myself did a paddle, bike and run. We got in about 3.5 hours of training which felt real good. I think dewey has got the AR bug....Today defur and I knocked off a 1:40 min run at haw ridge. We did most of the ultra course. Defur is going to step up and do the 55K, i'm not sure yet, maybe the stump jump 50K in october. We've got a few more Adv Races lined up this year. So it should be a busy fall, then top it all off with the 12 hours of hill of truth. I need to get in some longer rides if going solo. Maybe I will take this race seriuos this year and not start drinking before the race....Damn you J murray!!!

2007-07-08T21:06:00.000-05:00

Good weekend of training...friday night got in 1 hour 30 mins on the road with Parker. Rode some great roads in Blount county. Saturday morning Mills, Stover and myself went to N boudary for some brick workouts. 9.5 mile run and 15 mile mtb..overall around 3 hours of training. My foot felt good all day, rode the chameleon for the first time in a long time. We put gears and re-built the bike this week and it was perfect. Stover really did a great job. Today no training, had to go to Georgia to pick up the mom in law. My legs are a lil tired but no bad. Sitting in a car for 6 hours will do this to you. Tommorow planning on a swim, bike and weights.

i am back

2007-07-06T07:11:00.000-05:00

not that anybody cares...but been on vacation for week and half. got back to work and have been covered up to my eyeballs. got a adv race next weekend in SC. I am the co-director of the trailblazer adv racing club here in knoxvegas now. I will be doing meetings and training events. I am pretty excited about this, a good chance to introduce this grat sport to alot of people. Post and pics coiming later.
Drew

good rides

2007-05-30T20:41:00.000-05:00

LOVIN the new ride..very good climbing gear so far. Hit up the Blvd a few times, climbed all over the area. Droped a few bikers on the bottom blvd, I love flying by the tri guys all tucked in with their areo bars and slick wheels. Baggy shorts, flaming skull socks and old ugly steel SS bike crushing the shaved leg crew!!! Rode this morning in Oak Ridge, hooked up with a group of 3 guys. We rode hwy 58 and 95 and some sweet back roads. The SS was rockin!!
I now own more SS's than geared bikes. 1 SS santa cruz chameleon-1 SS 29er Surly , 1 SS roadie...1 geared santa cruz superlight-1 geared giant carbon TCR
I am going to try and post pics of the stable this week.
Drew

long time no post...

2007-05-27T11:44:00.000-05:00

New SS roadie 53x21 gearing..good climbing gear..lil slow on some flats..

new lawn tractor...got a lil burned out after PMBAR, took a few days a messed around on the bike. Ran a lil..rode very little. But the new steed has renergized me. Been riding the Surly 29er alot, been on the new SS roadie the last 3 days and getting ready to take off again. Good day on the Big Ove's dad's boat yesterday..lot of jet skiing..i got that beast up to 58 mph...very fast. Gotta run..going for a ride to a cookout...

ACM New Male Vocalist of the year!!!!

2007-05-15T21:50:00.000-05:00

FINALLY!!!!! Rodney won ACM's new male vocalists of the year tonight! This just tops off an already great night. We went to watch the legandary Tony Rice w/ Allsion Krauss and Union Station at the TN theatre. Awseome show! For those of you who dont know, I grew up with Rodney, he is like another Big Brother. My Mom spoke with his mom and dad right after they announced him winning, they were just over joyed with tears. It is about time he gets recognized for all his hard work. Congrats ROD!!!!

Tellico Rides

2007-05-14T20:29:00.000-05:00

The last couple of days have been great! Saturday Murray, Stover and 1 Speed went to Madisonville for some good ol road miles. We park at Fort Loudon Park and headed towards Tellico River. We kept a good pace rotating like a bunch of MTBers on road bikes, no real order just organized chaos. Only kidding but we rode around some beautiful country. It had been a while since I rode "out in the country." Living in the Tri Cities, I always rode waaaaaay out in the sticks and until Saturday I didn't realize how boring my current road routes were. Our destination was Bald River Falls, we made a few turns and was into Gods country in no time. We rode parallel to the Tellico River and on some very tight roads. Good long climbs, not steep, just steady. Once we got to the falls, we hung out for a minute and Jeff's Garmin said 32 miles, so with this being an out and back, we should get 64ish miles. Jeff said it should be about 65 miles or so we were right on track. On the way back my legs started to cramp a lil, so I thought maybe go on a brake explode the legs and once they catch me, just roll back to the car. Well, off I went, tongue out head down and flyin. I felt real good, legs were good and snappy. I looked back once and saw them lined up and cruising about a .25 mile back. So harder I go, there was lactic acid all over the place. After about an hour into this "attack" i was thinking surly they should have caught me by now. Then I started to look around and I didn't recognize anything. I asked a guy in his yard where I was and evidently I missed my turn a while back. I hobbled by broken ass back to HWY 360 and made my way back towards the car. I was dying, hot, almost out of water, and then like a night in shining armour here comes a Honda CRV loaded with bikes, I'M SAVED!!!!! I'm saved by a bunch of chuckling smart asses. "Beer's are on me, I'm the jackass!" was my response to the giggling and smiles. But oh well, at least the guys had an excuse now for the wives as the reason they are about an hour and half late. I guess I got in around 70 miles or so. So much for keeping the HR low and getting in an long aerobic ride. *Note to self: If you decided to take off from the group, know where the F*%k your going*

Sunday was a day on the lake with the family. What a way to spend Mothers Day, great weather and even better company. We wake boarded all day, and today I'm a lil sore. But no worry's I got my message chair on Sunday, OH SOOOOOOO NICE!!!!!!

I enjoyed the ride so much on Saturday that I went back and rode in Tellico after work today. I was working down there anyway so I packed the bike and met the BIG OVE for a lil recovery ride. We got in 30 miles in 2 hours, this was Parkers longest ride of the year so I was excited to be there with him. He is progressing very fast, we hooked up with a local guy who showed us some new routes off our ride. We had a good time, took alot of pictures. We rode past Bald River Falls for about 10 miles or so, the scenery was incredible. I got to see Baby Falls, which Parker has ran in a open boat and a kayak. He was showing me alot of good runs on the river. After the ride we ate at the Diner, I must say "one of the best burgers ever."

Good Times

Do you think OVE loves beer??

Drew

feeling better

2007-05-12T05:42:00.000-05:00

This week has been rather rough, due to the "lethal PISGAH burrito" incident, and PMBAR. I have not had much motivation this week to do anything. I tried to spin on monday but barely mad it 20 minues. On wendesday, I picked up some ERGON grips from Tim at CBC, and decided I needed to try them out. So I went to the ridge for a quick spin. The parking lot was packed, I ran into some fellow PMBAR participants. 1 speed and Apking were getting ready to take off, but I thought it was best to ride alone. My legs were feeling very heavy, so I just rode around and tried to get used to the new grips. On thursday I went out for a good trail run, I did soccer, up and over ridge, middle, lake and west shore. Overall good run, hiked the hills, my foot felt pretty good. Mick is going to do a gait analysis next week, to see if there is something he can change with my slog. I am getting ready to go meet Stover, Jeff, Thomas for a 60-70 mile road ride out in Loudon. Looking forward to putting in some good base miles in.

Stover and Jeff had to DNF at PMBAR, stover's BLUR had some problems. I hate that this happened to them but they were not the only ones. From what I heard alot of teams had to DNF due to various reasons. Brad and I both lost our brakes so we had to walk just about every trail for the last 3 hours or so. Shawn and Ivory rocked PMBAR, finishing in the top 15, and Thomas and Eric had an impressive 22nd. I'm glad somebody from Knoxville had a strong race, cause we just wanted to survive. This was my first time riding at Pisgah so it was all new to me. On satuday night I said I would not be back.....but on sunday during my GI explosion, I cant recall who asked me this but, they asked was it worth it..."if i knew yesterday morning I would finish this race and get horrible food poisoing .....I would have still done it" What a great feeling of accomplishment.
Desire brings PAIN

Survived....barely

2007-05-06T19:38:00.000-05:00

12 hrs 28 mins...4 check points...If PMBAR doesnt kill you the burritos will.....

Taking it easy

2007-05-02T17:30:00.000-05:00

This week has been all about taking it easy and getting things ready for PMBAR on saturday. Yesterday the only workout i could get in was a good weight session. Today i took the superlight out to concord after work and rode for 40 mins. Not to hard but hard enough to make sure everything is working perfect. I did a quick 10 min run afterwards just to test the foot out. I had another session of PT with Mick today.

After last week which was a big week of around 14 hours on the bike, I was in need of a recovery week. The next two nights will consist of packing for PMBAR and getting good rest.

Some of the boys came over last night and watched 24 SOLO, it is good motivation for this weekend.

The wedding was a blast this weekend, 3 days of no exercise was not normal for me, but i needed the rest. I had a little bug on friday but felt better thru the weekend. This weekend was crazy as usual, lets just say there was a "Trashy Mom siting." The Darkness purchased a $500 bottle of the bubbly...i must say I prefer a nice cold PBR instead. we got to watch the Big Dawg try to convince a employee at the Speedway to sale him beer after midnight. We found out that you cant purchase booze after midnight in Ohio.....booooo. Needless to say he did not get it but she did get to see his naked rearend. We do believe that the video of him will be used on "how to handle a drunk customer" for future Speedway employees. Gotta love the Big Dawg. His new philosophy is pretty good though..."Its not that I want to get drunk and make a fool of myself....but people are counting on me"

24 Solo

2007-04-30T07:17:00.000-05:00

The wedding this weekend was great, saw alot of old freinds and made some new ones. I'm a little tired but ready to get this week started. I will post some pics later today.
I got the 24 Solo DVD this weekend, its off the hook!!!! Very motivating and educational, these guys are incredible.
This weekend Dave Holmes and J Chandler competed at the Dirt Sweat and gears 12 hour race near nashville. They finished 2nd and 3rd, very strong showing.
Gonna try and get in around 2 hours on the bike tonight.
Will post some pics later.
drew

Recovery Day

2007-04-26T19:22:00.000-05:00

Today was a nice recovery day, went to the gym this morning and swam an easy 500 yards to stretch the legs then hit the weights. Two sets of each upper body movement. Worked on core on each movement. I know my core work is paying off , yesterday my back did not bother me at all. I guess everything is paying off from this winter.

Stover got a new teammate for PMBAR......hint hint look at pic. J Murr is a good edition to this long day. Murray and Stover will make a strong team. I will be rolling with a 10:30 IRONMAN Brad Reed, my good friend from Johnson City. He went 10:30 IRON with TWO kids..now thats impressive. I hate to keep repeating myself but I am under trained for this EPIC day. I am thinking it will take us around 10-12 hours to finish. But who knows...we might go under 10 hours but not counting on it.
I am going to OHIO tommorrow to my buddys wedding. I am really looking forward to this weekend, I get to see alot of old friends. Not seeing some of these guys in a long time equals one thing......too much alcohol. Me and the ol lady are riding with the Big Dawg and Becky to Dayton. So the ride up will be entertaining. Two weekends ago when we went to Kenneland, I had to explain to the Big Dawg why its not a good idea to grab a 12er for the drive up...thats a 12 pack of beer to my PG readers. My buddy getting married is a Doctor in the Air Force so the wedding will be full on military. At least hes a real Captain now....you have to know him to understand that one. Scott is one of my oldest freinds so this weekend is going to be alot of catching up, considering we dont get to see each other very much. Also Dust and Sara will be coming in as well.....they are leaving the clevis bean at home. Shes not old enough to understand why her uncle Drew wont stop singing kareoke. You will one day lil clevis. Also Dust I am going to punch you in the FACE...Ove style!!
Holla
....also got a nice surprise call from Thomas today..I am not going to release the news until FOX or NBC releases the news. Let me just say you may see some crazy wicked fast SS'ers rolling around in similar jerseys....

2007-04-25T16:47:00.000-05:00

B Day Ride Epic ride

2007-04-25T16:00:00.000-05:00

Well as I was walking out the door to go to concord for a quick ride this morning, I decided to take the day off work and go to Haw Ridge and ride. It was an amazing day, low 70's and sunny, tommorrow is suppose to be ugly. So today had to go big. Roll Time 6hrs 13 mins. Great ride, felt good all day, stayed aerobic as much as I could. I rode just about every trail out there today. I rode the first 5hours by myself which was not that bad, but this year I have not really focused on the ultra stuff so I was surprised I rode as smooth as I did today. Defur came out and rode the last hour with me. We did our normal loop in 55 mins which is not far off what we normally do. We kept a good solid tempo, which I tried to do most of the day. Defur had already got one ride in today, 25 road miles this morning. So I was happy with how we both rode. Tommorrow I will get in a swim and maybe recovery spin...see how the taint is feeling. Pics to be downloaded later...gotta relax...oh yeah wife got me a Massage chair....cant wait to get it.
Drew

Holy S*%T!! I'm 31.....

2007-04-25T06:12:00.000-05:00

Forgot about this one, I am 31 today...AAAAAHHHHHHH!!!! Wife brought me b-fast in bed and then it dawned on me, this is not normal...what the hell...but I was quick to figure it out. Actually the b-day candle gave it away. Now its off to concord for some intervals.

Drew

Big week

2007-04-24T20:26:00.000-05:00

Next week is PMBAR, needless to say I am not prepared for this race but a lil suffering never hurt anybody. Last friday evening I was able to get in a 3:30 hour mtb ride with Defur at Haw Ridge, then saturday morning Mark and I climbed the parkway, total time was 3 hours. I guess we got in about 50 miles or so...but the climbing was tough. I needed to get this ride in on tired legs. I was able to keep my HR around 160 while climbing. I am happy about this cause last year I was up around 170 beats. We did not fly up the mountain but we were keeping a good pace. Sunday I spun around the greenways on the SS 29er with the wife, she beat me up a climb...but i got her on the descent!!! Monday I swam 1000 meters, broke it up with 50 and 100 repeats. Overall my stroke felt better, considering I have not swam that much since last summer. I got in a good weight session 2x15 reps chest,shoulders,arms and alot of core work. And my all time favorite Pull ups....3X20. Tuesday ran on the treadmill (boring) but my foot is still trying to recover from sesmoiditis. I hurt it last year training for knox marathon but still managed to struggle thru an adv race or two. Anyway 25 mins on treadmill of 1 min hills at 8min per mile then 1:30 at 10 min mile on flats. I planned to swim for 700 meters afterwards to stretch out but my arm was a little sore for some reason so i got in 400 and called it a day.
Had to miss the Knox mtb series tonight, i would like to have went but not in the cards. I wanted to use this as a LT training session but i may get up early and go hard at concord in the morning.
I have to go to my buddys wedding in Ohio this weekend so no riding this weekend. I am going to try and ride as much as I can this week. My goal is 2 hard interval session 5-8x 2-5 min climbing and the other day 60-90 min sub LT on road bike. Try for 1 more run this week, and 2 more pool seesions. But well see.......
Drew

First time blogger!!!

2007-04-24T19:19:00.000-05:00

Well I have been reading blogs for way toooo long and decided it was time to add my name to the many lists of other bloggers. I also wanted to use this as a training tool to track my training and to share with others. I try to race my mountain bikes as much as I can. I enjoy some adventure racing as well, and Xterra tri's. I am in no way an endurance freak, unless 6'2 200 lbs middle of the packer is a freak...i enjoy what I do but i need the challenge that these sports give me. I got into endurance sports much like everybody else, saw it on TV and said what the hell. I figured I would be able to pick these up and be fast immediatley. WRONG!!!!! Coming from a basketball, baseball, and football background did not really prepare me for an endurance future. But how the hell was I to know. Anyway thanks for checking my site out.