VIDEO: Paleo and HIIT

I'll start out with my recent HIIT workout video. This was my second HIIT of the week and the first time in 371 days that I did HIIT workouts! Yes, 371 days with HIIT workouts, much of that time was spent recovering from shoulder surgery, the rest was spent on mountain biking, trail running and some strength training...I put this video together mainly to document my (re)beginning, gauge where I am and hold myself accountable.

On top of HIIT I am going to start eating Paleo (for Athletes and Real Life) - meaning Paleo with the right carbs centered around workouts and some concessions for living a rich love of the food I love. Last night my paleo dinner was grilled chicken breast (seasoned with lemon, basil, garlic salt and pepper) and large serving of roasted zucchini (olive oil, rosemary and garlic salt).

A few words about HIIT. I love HIIT. It's great for shedding fat and getting into very good practical fit shape. I won't do HIIT exclusively, I'll do some pure strength work, CrossFit and of course endurance events (MTB rides, runs, road rides and races).

Monday night's HIIT consisted of 10 sets - tire slips and sledge hammer strikes, within the workout I completed 69 tire flips and countless (200?) hammer strikes.

Paleo Breakfast at Taco Cabana

I am starting Paleo again (as of dinner last night). I had great success achieving my six-pack along with great fitness last year...until shoulder surgery stopped me in my tracks (again). Last night I was lazy and I did not prepare my Paleo meals for today, so I was need something Paleo on the go this morning.

Taco Cabana came to mind - Order the Steak and Eggs with side of guacamole. You can tell them to keep the beans and tortillas, but it confuses them. Without the beans and tortillas you are probably looking at 30-45 grams of good protein - this is dependent greatly on how generous they are with your serving.

While you wait for the beef and eggs load up on the salsa bar, esp cilantro, onions and salsa - very alkaline. When your food arrives just toss the salsa bar items on along with the guac and eat up - skipping the beans and tortillas of course (this was painful).

Pretty good stuff and an easy way to stay Paleo on the go for breakfast - at least for us Texans with access to TC.

TC trivia - they are open 24hrs because in the early days at the original location in San Antonio the outdoor furniture kept getting stolen, so they decided to stay open 24/7.

Video of part of my MTB ride in Orange County, CA

I am NOT a runner, I hate running

So I registered for the Rogue Trail Series 2013. 

Three separate trail races, three separate parks, each with its own unique atmosphere. In order to allow everyone a taste of trail running, all three events will host both 30K and 10K races. The final race will be a joint event: One part championship race, where the combined time of all three races determines overall placement, as well as a stand alone event with its own awards.

I have only run 10K once and it was unofficial, it was a trail run at Walnut Creek in the middle of summer 2012, 102 degrees. This will be my first 10K race, race in name only, I don't expect to shatter any records or be competitive, but I'll do what I can do. I know Walnut Creek and Emma Long like the back of my hand from many, many years of mountain biking. I have ridden Reveille Peak a few times as well. 

I'm looking forward to it and using it as motivation to get back into riding and Tri shape after the Nov shoulder and biceps surgery. 

4Runner Running Board Removal - Instead of a Body Lift

I've been considering a 1-1.5" body lift for my 2001 4Runner SR5 Sport Edition. I don't need more clearance for bigger tires or off roading, it's purely for the cosmetic benefit. I think the 4Runner looks much better, more aggressive and just plain more SUV like when it's lifted.

Before getting a lift I decided to remove the running boards to see if that would give me the look I am wanting with ZERO cost and only about 20 minutes of my time invested. It's a super easy project that virtually anyone can do it with just a few common of tools (*ratchet, sockets, screw and/or hex head driver). I will follow this up with a graphical write-up to help - It will be easy enough to re-install one for that purpose. *I'll include the tool details in my follow up.

On to the results...I think the picture speak for themselves.

Toyota Factory Service Manuals (FSM) - free download

I found that Toyota FSMs are still available using the "Way Back Machine" internet archive. Obviously you need to download the full versions and not the internet links.



http://web.archive.org/web/20110102225436/http://www.ncttora.com/FSM/

OK, maybe I will try to keep a blog updated...

Last time I posted I was just a few days away from my first triathlon. We'll since then I completed 2 triathlons a 24 hour mountain bike race (relay).

I guess I recap my triathlons...

Jack's Generic Tri - Sprint Distance July 31, 2011
500m Swim
13.8 mile (hilly) ride
3.0 mile run

The Swim - The swim is a beach start, so there is no treading of water. One lap around the wake boarding "lake". The water was warm and very oily - you could taste the diesel or lubricant from the ski pulley systems. My plan was to stay on the outside and just survive the swim. Several guys quit very early on, swimming to the side and giving up. I swam fairly well, but not fast, just consistent. It was great to actually get out of the water mixing it up with the age group ahead of ours.

The Ride - Transition from the swim to the bike was pretty quick, I rehearsed transitions several times and carefully planned my layout at the bike. Just a short run up to find my bike, then put on helmet, glasses and shoes. The start of the bike is a beast of an uphill and the shoulder of the road was in horrible shape - cracks that can easily swallow a road bike tire and a big drop off. I think there were 3-4 people with flats in just the first 1/4 mile. A few minutes into the ride I had a Hammer Gel - I ingeniously zip-tied 2 of them to my bike's top tube. Even though a Sprint Tri isn't really much of an endurance event I certainly did not want to bonk on my very first one. Even better than finishing the swim with 35-39 age groupers was passing guys in the 20-25 age group - lots of them (they started 3 groups ahead of us)...that was until I saw "69" on a guys calf as he was blowing by me like a missile. Before you start some lucky lady gets to Magic Marker your age on your calves - that's how I know ages. So the hilly ride was pretty uneventful, I reserved a lot of energy, never riding with a burn in my legs.

The Run - I hate running, especially running on the road. it was 1.5 miles up and 1.5 miles down essentially. I managed to run most of it, but the heat was pretty bad at this point and I did walk a bit. I believe my average was a blistering 9:30 min/mile. Not much at all to say about the run, I survived!

My time 1 hr 31 min 28 secs - best my goal time of 1 hr 45 mins! I finished at an even 300 out of 675 - not too bad for my first Tri and with probably less than 100 miles of road riding experience. It was a good time and a great experience.

Avia Austin Triathlon (now the TriRock Austin) September 5, 2011

I'll just summarize and come back later with stage details.

700m Swim
27K Bike
5K Run

Time 1 hr 43 mins 39 secs (7 minutes faster than the mens' average)
Place 181 out of 710, Age Group Place was 36 out of 92