An INCREDIBLE Opportunity through Jan 7th with P90X and Beach Body Products!

Happy New Years Eve everyone!! I usually don't push P90X and beach body products on this blog, but am doing this today as Beach Body has an incredible deal through January 7th that might never happen again.  FREE Coach Sign-Ups!! With the coach sign-up, you get 25% discount on your BB products plus many other incredible things which I can share with you if you're interested.  Just send me a note to todaysathlete@gmail.com and I'll provide you w/ the lowdown!

Last year I started P90X 95 days before the Escape from Alcatraz Triathlon.  Last year was my 3rd year to do this incredible race. I planned it so that P90X would end 5 days before the race, as it's a 90 day program.  I did this workout program w/my tri training and I can't even begin to tell you what happened.  I can email you the before and after pics as well.  It was incredible!!  I broke me personal bests in all three sports as well and I know it's due to doing P90X, as it strengthened my core beyond belief.  And what was really amazing, I only had to put in half the amount of training into each of the three sports, as P90X compensated the rest PLUS MORE! I now have the plan down and how to work it in w/ your triathlon schedule.  Big key is to build out the P90X calendar and then work the tri schedule on top of that....it's really very easy to do.  You just want to make sure you are giving your muscles enough rest between some of the harder workouts.

You have nothing to lose by trying it…30 day money back guarantee! Sent me note and I'll reply w/ specs!

One Week from Today!!

One week from today and the great morning workout begins.  I'm so excited!!

Training this past week was awesome. All parts are working/moving great.  No knee pain, no planter's fascitis...nothing!!  On 3 of the days I did 2 blocks.  I also ran my old capital hill neighborhood loop 2x. This was my first run on the course this year.  Actually haven't ran it since June of last year. There is a 5 minute hill climb that is brutal and my record to date on the climb was 4 minutes, 52 seconds and low and behold, this year on the second loop, I timed it and I got 4 minutes, 15 seconds.  I couldn't believe it.  I thought remote chance I'd beat 5 minutes, but not a personal best.  I had my iPhone w/ me for music, so I video'd at the top of the hill.  I'll get the clip on here later.

On Friday I had a 90 minute bike ride in and then did one beacon hill loop (run) afterwards and was excited that the run was breeze...not the typical lead legs for the first mile.  At top of steepest hill on bike my heart rate was 182.  That was a manual check.  Finally learning heart rate monitors don't work well on me....mine said 135.

Did one hour hard spin yesterday and then 2 mile swim.  Swim specs are below for me to have for reference later.

1/4 swim - 7:46, 7:05, 6:59    1/2 swim  14:15, 13:58 (personal best on last 1/2 mile)

Wind'n 'er down.  P90X is at Day 87.  I haven't missed a day yet.  What an incredible experience with that program.  Can't wait to try some of there other programs after this one!

Stay healthy over the next week for everyone doing this crazy race!!

Personal Best on 1/2 Mile Swim....Another Thanks to P90X!!

Yesterday was the first day back in the pool after a 12 days of no swim due to me being out of town and not close to a pool.  Well, the incredible news is that I beat my 1/2 mile swim record ever....once again....unbelievable. How in the world does this happen when you haven't been training in 12 days??? I honestly can't believe it and if you've been reading my previous blogs over the past month, you'll know I have only one thing to attribute this too and that's P90X!! 

I've been dedicated to the P90X program and am currently at Day 77.  A few of you have emailed me inquiring on P90X  to find out the detailed specs on how I've been coordinating it w/ the tri workouts.  If you're interested, please send me an email and I'll provide you w/ all info.  sjogren@gmail.com. The physical transformation to the body is also incredible as well.  I'm now seeing abs I thought I never had.  P90X Day 90 will be four days before the race...perfect to end w/ the tri taper.

Below is more for my own record to reference down the road. My swim splits were as follows:

1/2 miie: 14:29

1/4 mile: 7:03

1/2 mile: 14:09 (THE RECORD SWIM FOR ME)

1/4 mile: 7:09

1/2 mile: 4:18 

I also ran 8 miles post the swim at Alki and that felt great as well.  Below is a bit of a clip on that run introducing my running partner Walter to you all.

17 Days Away!!!

Race day is getting so incredible close. I can't believe it's less than three weeks away. Training has been a tad neglected over the past week due to a wedding and best man role this past week out-of-state. I kept up w/ the P90X training each day though and am hoping that will allow me to easily pick-up where I left off w/ each of the three sports before I left for the wedding. I'm still amazed with that program. Day 76 right now!!

It's time to crank 'er up big this week w/ various blocks inside (gym) and outside. The first plunge into Lake Washington happens this weekend. My guess is that it's probably about 48 degrees, which will be about 6 degrees cooler than SFO Bay, so that will be very REFRESHING!! :)

Feel free to share how your training is going, if any of you are crank'n 'er up for this awesome race!!

35 Days Away!! Start Taking Cold Showers!! Another Personal Best!!

Can't believe we're so close to the race.  For all of you doing the race, trust your training has been going well.  At this point prior to race, the die hards are now suggest'n that we start sleeping with the windows open and turning the hot water off for the last minute or two of our showers to get us used to the cold temp of the San Francisco Bay.  I must admit, I will do the windows open for a few nights and do play a bit w/ the cold water in the shower, but nothing too extreme.  I think it does help to condition the body.  In Seattle, some of us will (or already have) start jumping into the lake or Sound.

I broke my personal best in the 1/4 mile swim this week.  6:52!!!  It amazes me, as I haven't been spending my typical amount of time in the pool.  I'm day 59 into P90X and as I'm mentioned before, I'm certain this program is what's making me break these records.  The core is solid beyond belief.  Diet has been stellar.

I''ve been doing P90X with a buddy of mine (who is also doing Escape for the first time ever....actually first triathlon ever) and he just got his body fat measured on Thursday and it went from 18% in Sept '09 to 7%.  Talk about an incredible transformation.  A huge congrats to him!

Keep up the great training you all and keep sending me notes if you have any questions along the way.

Cheers, Perry
sjogren@gmail.com

Rock'n the Run and Swim! Swear P90X is the Source! Broke Personal Bests AGAIN!

Honestly can't believe how amazing the training has gone.  I look at my times and scratch my head as I've broken my running course record again (on Sunday, specs below...24:39).  This was on Sunday.  I shaved off another 50 seconds.  LOVE IT!  Specs below, you might say that's nothing spectacular for a 3 mile course, but I'm having to conquer 4 steep hills over the course of the run. 

Track 001

Perry has created a track with MotionX-GPS on the iPhone

Date:Mar 14, 2010 12:11 pm

Distance:3.03 miles

Elapsed Time:24:39.4

Avg. Speed:7.4 mph

Max. Speed:11.2 mph

Avg. Pace:08' 08" per mile

Map link expires:Apr 13, 2010 2:26 PM PDT

And this morning I cranked out a 2 mile swim and pushed for speed on two of the half miles.  1/4 mile was at 7:29 and then 7:19, 1/2 mile was at 15:15 and then 14:40.  Average laps for the 1/2 mile at 15:15 and 14:40 are 51 and 49 second laps.  Prior to today's swim, my lap pool personal best for the 1/2 mile was 15:30 and that was right before a race where I had been swimming quite a bit.  CRAZY!!


I'm day 47 into P90X and I swear this is the source for me breaking these records.  My core feels so incredibly strong, and P90X is the only thing I can attribute this too.  I should be swimming, running and biking at least 3x/week and I've been averaging at the most 2x/week for each, so P90X is helping w/ the training beyond belief. If I weren't doing this program, I am certain I would not be breaking these records.  And the really cool thing is that my body is shedding the fat (was at 21% at start of P90X on Jan 29, 2010...goal is 10% for Day 90, Apr 28th) and doing a pretty cool transformation.  I had a really nice gut going on Day 1....post Holiday as well as many years of just something I couldn't shed off. SORRY to go off on this...it just amazes me though.


If you want more specs on the program, shoot me an email and I'll give you more specs on how I'm implementing P90X w/ the Escape from Alcatraz Triathlon training. It's important to coordinate your tri training w/ the very specific P90X days as you don't want to hurt the P90X 'muscle confusion' which is trademark for the program. My email is sjogren@gmail.com  


For those of you doing the race, I hope the training is going well for you. Share your stories w/ me if you like.  45 DAYS AND WE'LL BE JUMPING OFF THAT BOAT NEXT TO THAT ISLAND CALLED ALCATRAZ. WOOOHOOO!!!

P90X is Rock'n the Core Strength

Alright guy/gals, I have to journal this because it's a bit crazy.  Two weeks ago I rolled my foot, broke a blood vessel and had some soft tissue torn (I put a pic of the beautiful foot at the end of this post....I know...nice eh!!).  It looks much worse than it feels.....I thank God it wasn't fractured or a worse soft tissue tear, as that would have put me out for months. So I had to lay off the running for two weeks.  Well this past Friday was two weeks to the day of the injury and I decided to give my regular running course a shot. Here's the incredible news.....I beat my all time course record by 23 seconds (25 minutes, 30 seconds).  And the record before this was set two weeks prior and get this....that run was the first time I had run the course since my triathlon last year.  Now that is absolutely crazy!!  I've been doing my normal running (2-3 x/week - 4-6 miles each run), but there was not one ounce of hard core training for the May 2nd race. I was thinking I would maybe get around 29-30 minutes on that run two weeks ago and instead I got 25:53!!! CRAZY!!!!

Now the only thing that I can attribute to this too, and am certain of it, is that I started doing a workout program called P90X on January 29th. The great thing is that I was able to continue w/ my P90X workouts during those two weeks w/ minor edits to the program when alot of weight was involved w/ the left foot. If you're not familiar w/ P90X, it is Tony Horton's 90 day home fitness challenge, that involves 12 intense DVD's that are designed to workout each and every part of your body. It does not require a lot of fitness equipment, just dumbells, exercise bands and a chin-up bar.  I had always heard that the program produces amazing results if you stick to it.  I am only 37 days into it and look at the incredible results it has produced w/ my running.....truly amazing!!  When I broke my record two weeks ago, I was only 23 days into the P90X program.  This is no joke folks.....P90X works!! I have some great "before" and "now" pics too, which amaze me as well.  I'll write more later on this program and provide some links as well.  If you have questions in the mean time, email me at sjogren@gmail.com

P90X ROCKS THE CORE!! :)

NOTE: P90X did not cause this injury.
I'm way too embarrassed to tell y'all what
really happened. :) No, not a drunk stupor
either...it happened in the house. :)

58 Days and it's the great leap off of that huge boat parked right next to Alcatraz.

I can't believe the race is less than two months away.  Holy smokes....exciting! Trust everyone's training is going well. Time to kick it up a notch in all categories.  Everything's going great in my arena.  Minor set back w/ my foot sprain, but it's on the mend.  Swim is crank'n.  Spin class is crank'n (yes....I know...I need to get on the actual bike outside now).  I'll try running again tomorrow.  I've had to lay off of it for the past week.

The most exciting part of this training is the P90X program I am doing.  It has strengthened my core beyond belief, which is helping me tremendously in all three sports, not to mention the kind of transformation that's taking place w/ my body.  I can give you the specs if email me at sjogren@gmail.com. I'll be putting up a site shortly for that program, which will have all of the great info.

This week I'll be making my bike rental arrangements.  Bay City Bike is a great group to rent from.  I also am keeping an eye out for a good air fare and will nab that in a the next week or two.

Also excited about the road crew that's coming out to support me and my family/friends doing the race.  Pretty darn cool to have cheer leaders in the crowd.

Be well and happy training!!