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!!

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. :)

Second Chance to get into Escape from Alcatraz Triathlon

Hey swim with the sharks enthusiasts,

If you didn’t make the first round picks, the second and final drawing will be Tuesday, January 26th. Those selected in the second lottery will be notified via email with registration instructions by the end of the day January 29, 2010. Visit the official site at http://www.escapefromalcatraztriathlon.com for the latest event details. Good Luck!

1st Swim in 5 Months

Today I hit the pool for the first time. I did 32 laps and it was pretty tough. I'm swimming in a yard pool and typically average around 45-50 seconds for a lap. I was at about 1 min per lap and took a few breaks during the course of the mile. I got my work cut out for me. Good times!!

Sand Stairs.....

.....it's definitely not going to be a flat run. I believe there are around 400 stairs. We did the stairs at the training clinic, but I lost track counting after 200.

No Sherpa Swim

Well....I decided to not do the four swimmers and a sherpa swim. I think that type of swim would have been more stressful than the actual swim on race day. I would have been under pressure keep up w/ those three (and pulling up their info on some races I could tell they're much faster than me) since that's part of the deal w/ this swim in that all four swimmers have to swim together. For some reason, lots of other swimmers in the water is a bit more comforting that just four. If I could find some type of larger group doing that swim prior, I might be down for that. Or to keep things exciting, probably best if I just wait til race day.

Training:
I had a great run on Saturday. I'm guessing I did about 8.5 miles. Post run wasn't the best. Up until Monday morning, I could feel my heartbeat in my knee (due to the pain) so I'll be going to the doc tomorrow to have it checked out. Arrggghhhh. Two years ago, I had to cut back on the running due to the same type of pain. I'm being optimistic though.

I also did Bikram last night (bbhhuurrfff.....yes, someone did it again) and it kicked my butt but it was exactly what the body needed. Somebody threw up in the class, so kept things exciting.

Four Swimmers and a Sherpa

Alright……guess this is what I get for being a bit to pro-active on the training experiences for the race. I joined Yahoo’s San Francisco tri group, thinking I’d meet other’s doing the Escape from Alcatraz Triathlon race. Well I most certainly did meet some others and now three of them are inviting me to do the actual swim with them from Alcatraz to San Francisco on Sunday, May 11th. Yikes oh mighty…….now that freaks me out even more.

We would purchase a ‘U.S. Coast Guard Marine Event Permit” that allows us to cross that channel during the designated time and then hire a kayak sherpa to follow us. I honestly can’t imagine that one……but it would be the perfect solution to calm my nerves a bit between May 11th and June 8th, as I would then have already experienced the true swim. Just trying to think swimming w/ 2,000 people on race day (seems a bit chaotic) or 4 people….which one is less scary. They both seem pretty darn scary to me.

A shot them a note this morning w/ a few more questions:
1) Is the sherpa a lifeguard?
2) Does the sherpa have arm floaties for us (if needed)?
3) Is the kayak a two seater, so I can hop in if freak out?
4) Will the cruise ships and barges be able to see us coming across?

Lets see what they say…...

Found this clip...give's a good feel of what it's like to jump off the boat into the water at Alcatraz.


Latest Training: Swam last night w/ my swim group for an hour and 15 minutes....lost track of the laps but guessing it was around 2,500 yards. Felt great. If knee feels better today, hoping to do a 9-10 mile run today or tomorrow.

The Joys of Sweaty, Smelly Yoga

If the heat doesn't kill you, then the postures surely will and if neither of those do it, then the sweaty, smelly person next to you certainly will certainly do it. Kidding!.....in all seriousness, I absolutely love Bikram yoga. As part of my training, I added this to the mix in early February making a vow to do it once a week and have stuck with it so far. With the combination of 106 degrees and intense stretches for 90 minutes, I'm typically not the happiest while I'm doing it but I swear it's equivelant to a post marathon high for the next 24 hours afterwards. There are occasions where I'll feel terrible afterwards, but I've been told that's toxin build-ups leaving the body. It also supresses my appetite a bit, which isn't a bad thing....love handles be gone!

Prior to me doing yoga, I always had visions of a really quiet room, deep in a stretch, meditating and then all of a sudden a person rips one. I guess that vision comes from a couple comedies that I've seen. Well....believe it or not.....in all but one of my classes so far, it's happened!!! I can't help but laugh (trying really hard to keep it to myself) while everyone else is serious joe and acts as if they didn't hear a thing. How can you not laugh? bhhurrrpppppppppp

Anyhow, I wanted to share my great experience so far with smelly, sweaty yoga. So for the Seattleites reading this, who are a bit curious, the Sweat Box is where I go and the place is great. The instructor’s are excellent and do not embarrass you if you’re terrible at it and are still learning the positions. They have two locations (Capital Hill and Shoreline) and have a super intro special of unlimited visits for your first week at $20.

I couldn't resist...had to search the tube.....this is hilarious.


Oh yeah....my training: I did a mile swim yesterday and a bit of weights. Knee is still hurting but I'm thinking positive.

A Few More Swim Camps

I'm here in bed at 6am and trying to get the energy to make it to the pool for at least a 45 minute swim. It's just too freak'n comfy to think about stepping outside of this little slice of heaven. Alright....a few blurbs about the swim camps and I'm on my way.

Adam from the San Francisco Triathlon Club emailed me a couple more camps ideal for the Escape from Alcatraz Triathlon and even more ideal if you live in in San Francisco. Check it on out if you're interested.

Leslie Thomas of http://www.swim-art.com/ offers a weekly Monday night open water group swim with experienced leaders at Aquatic Park. These are a great way to get use to swimming in the bay water if you're completely new to it. She also often offers longer piloted swims from point-to-point in the bay and may well offer a pre-triathlon Alcatraz swim. Her Monday night group starts on March 17th and they have a kick-off party to which all SF Tri Club members are invited on March 12th at Sports Basement Presidio.

Another local coach is Coach Pedro and he's one of the most experienced Alcatraz swimmers ever. He offers clinics and regular Alcatraz swims throughout the year. You can find more info on his programs at http://www.waterworldswim.com/workouts/default.asp Click on the "alcatraz" link to see details on his upcoming clinics.

Finally, this year SF Tri club will offer a few piloted swims from point to point in the bay. The first one is on June 1. You can find details here: http://www.sftriclub.org/cgi-bin/event.cgi?e=3241

Walter....My Loyal, Dedicated Running Partner

Yesterday I had a great run. My running buddy joined me as he always does, so I thought it would be appropriate to formally introduce him since he never misses a run and is the most incredible, loyal, non-complaining running partner a person could ask for. He always adjusts to my pace and will only leave my side when a squirrel catches his attention. His name is Walter and that's him on the right posing on his 3rd birthday. I've even added him to the right strip of this blog since he's definitely a part of my training.

I'm ran 9 miles yesterday and everything felt great. The left knee was bit tender, so hoping that doesn't start to cause issues. It's given me problems in the past.

Now Walt.......he did about 6. He took the winter off from running and also gained a few extra pounds, so he's gradually amp'n up the miles again.

Original Escape from Alcatraz Triathlon - Via Wiki

I found this great overview on Wikipedia about the Original Escape from Alcatraz Triathlon. Check it on out:

Original Escape from Alcatraz Triathlon

The first Escape from Alcatraz was proposed by Joe Oakes after the 1979 Ironman. The race was held in June 1981, with members of the Dolphin Club testing the course, starting with a swim from Alcatraz to San Francisco, a bike ride to Mill Valley, and a Double Dipsea over Mount Tamalpais to Stinson Beach and back.

A close course compared to the original was the course used from 1990 Until 1993, which saw Only two different winners on each of the professional sides of the competition.
That course was a swim from Alcatraz Island to Aquatic Park, a mile run to warm up to Fort Mason. Fort Mason bike ride along the great highway with a sloat avenue turn around point and a ride back down the great highway to the Golden Gate Bridge, riders would ride along side on the sidewalk and then get off the bridge and ride down to Fort Baker. The run would take people though a total of sixteen different trails in the presidio and finally make their way across Rodeo Beach. The Runners on the run course would run up a 850 foot accent up Wolf Ridge and head back down to the finish. Next to the Fort Baker Transition.

The winners on both sides were Mike Pigg 1990-1991 and 1993, and Greg Welch 1992, Welch held the record on that course with a time just over 2 hours and 54 minutes.

Terry Schneider-Egger won in 1990 with Paula Newby Frasier winning 1991-1993, she held that course record with a time around the 3 hour and 24 minute mark.

Tri-California Events Escape from Alcatraz Triathlon

The annual public Escape from Alcatraz takes place in early June. It consists of a one-and-a-half mile swim starting from Alcatraz Island in the San Francisco Bay, a half-mile run from the bay to the transition zone at Marina Green, an eighteen mile bike ride, and an eight-mile run. The run portion includes a notorious section called the "sand ladder" at mile five, a climb from Baker Beach back up to the road that is a combination of sand and 400 uneven log steps.The Escape from Alcatraz triathlon was ranked as the number-one triathlon by Inside Triathlon Magazine for 2006

See the entire blurb by clicking the link below:

Source: http://en.wikipedia.org/wiki/Escape_from_Alcatraz_(triathlon)

Great Snap

I ran across this picture on the Internet and thought it was great. Man and his dog w/ Alcatraz in the background. Did a bit more reading and this dog actually did swim from Alcatraz to San Fran. What a stud dog!

February is here....time to join a Master's swim class.

I'm not too much of a group training type of person, but I bit the bullet and signed up for a masters group called 'the Orcas' and they swim at Seattle University in the eves. First class was pretty intimidating.....thinking I'd be the slowest person in the class but happy to learn that wasn't the case. They didn't give me the boot after the first swim....imagine that....so I must have somehow fit in with the group. Now I'll learn a thing or two about swimming. Whoohoo!!!

Training Begins......

.....first swim in the pool. 26 laps!! Felt like 87 laps. Oh my....the training begins.

Alacatraz Swim Camp

Signed up today.....April 5-6th......this should help me sleep a bit better at night and hopefully stop dreaming about sharks. :)

New Year.......New Adventures

Top 10 Resolutions

1) Complete Escape from Alcatraz Triathlon

Still have to come up w/ the other 9 .....actually, I think my #1 covers the other 9 too!!

New Years Eve

I think I know what's going to be on top of my new year resolutions list.

Holy Smokes....I Signed Up....I Must be Crazy!

Congratulations! You are now Registered for the Accenture Escape From Alcatraz Triathlon 2008. Please check the Tri-California Events website in 2-3 weeks in order to verify your registration information on the participants lists.

Your Invoice Number is: 462072334
Sex: MALE
Age: 41 (Age on 12/31 of race year, used by USAT to determine racing age group)
Race: Escape from Alcatraz TriathlonRace
Category: Individual Age Group